Iceman111's Training Log
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Iceman111's Training Log
I have been doing the 2 Day Push/Pull routine for about 2 years now. I cycle through 3 versions of the routine, changing it about every month or so. I usually do the routine every other day. On the off days, I do cardio or nothing at all but always with the intension of doing cardio.
I have a long commute to work and part of it is to walk for a mile 1 way. I usually walk fast and llike to include this as part of my exercise plan.
Current weight is 180 lbs. Looking in improving my training by learning more about advance periodization and better form.
Today is a Cardio day since yesterday was a PULL day. I usually run for about 45 minutes at about 5 to 6.5 mph and would lilke to bump it up to 1 hour soon but only after doing the 45 minutes for at least a week straight.
Ran indoor at the gym. 664 cal. 4.4 miles 45 min.
Currently not taking any supplements. Just trying to eat decent but not like a fanatic.
I have a long commute to work and part of it is to walk for a mile 1 way. I usually walk fast and llike to include this as part of my exercise plan.
Current weight is 180 lbs. Looking in improving my training by learning more about advance periodization and better form.
Today is a Cardio day since yesterday was a PULL day. I usually run for about 45 minutes at about 5 to 6.5 mph and would lilke to bump it up to 1 hour soon but only after doing the 45 minutes for at least a week straight.
Ran indoor at the gym. 664 cal. 4.4 miles 45 min.
Currently not taking any supplements. Just trying to eat decent but not like a fanatic.
Started: 6:00 AM
Warm up: 3 to 5 minutes of running on treadmill at about 5 MPH
PUSH Routine
Chest (General)
BB Flat Bench Press 110 @ 6
BB Flat Bench Press 110 @ 6
BB Flat Bench Press 110 @ 6
BB Flat Bench Press 110 @ 6
Quadriceps
Seated Leg Press 190 @ 6
Seated Leg Press 230 @ 6
Seated Leg Press 230 @ 6
Seated Leg Press 230 @ 6
Seated Leg Press 230 @ 6
Chest (Upper)
Chest Dip BW @ 6
Chest Dip BW @ 6
Chest Dip BW @ 6
Chest Dip BW @ 4
Quadriceps
Leg Extension 130 @ 6
Leg Extension 130 @ 6
Leg Extension 130 @ 6
Leg Extension 130 @ 12
Deltoid (Front)
BB Military Press 80 @ 6
BB Military Press 80 @ 6
BB Military Press 80 @ 6
BB Military Press 80 @ 6
Calves (General)
Seated Calf Extension 140 @ 6
Seated Calf Extension 140 @ 6
Seated Calf Extension 140 @ 6
Seated Calf Extension 140 @ 8
Triceps
BB Lying Tricep Extensions 60 @ 6
BB Lying Tricep Extensions 60 @ 6
BB Lying Tricep Extensions 60 @ 6
BB Lying Tricep Extensions 60 @ 6
Abs
Cable Crunch 60 x 25
Cable Crunch 60 x 25
Cable Crunch 60 x 25
Approx. 45 minutes
Also, walked 2 miles.
Warm up: 3 to 5 minutes of running on treadmill at about 5 MPH
PUSH Routine
Chest (General)
BB Flat Bench Press 110 @ 6
BB Flat Bench Press 110 @ 6
BB Flat Bench Press 110 @ 6
BB Flat Bench Press 110 @ 6
Quadriceps
Seated Leg Press 190 @ 6
Seated Leg Press 230 @ 6
Seated Leg Press 230 @ 6
Seated Leg Press 230 @ 6
Seated Leg Press 230 @ 6
Chest (Upper)
Chest Dip BW @ 6
Chest Dip BW @ 6
Chest Dip BW @ 6
Chest Dip BW @ 4
Quadriceps
Leg Extension 130 @ 6
Leg Extension 130 @ 6
Leg Extension 130 @ 6
Leg Extension 130 @ 12
Deltoid (Front)
BB Military Press 80 @ 6
BB Military Press 80 @ 6
BB Military Press 80 @ 6
BB Military Press 80 @ 6
Calves (General)
Seated Calf Extension 140 @ 6
Seated Calf Extension 140 @ 6
Seated Calf Extension 140 @ 6
Seated Calf Extension 140 @ 8
Triceps
BB Lying Tricep Extensions 60 @ 6
BB Lying Tricep Extensions 60 @ 6
BB Lying Tricep Extensions 60 @ 6
BB Lying Tricep Extensions 60 @ 6
Abs
Cable Crunch 60 x 25
Cable Crunch 60 x 25
Cable Crunch 60 x 25
Approx. 45 minutes
Also, walked 2 miles.
Last edited by iceman111 on Tue Jan 15, 2008 5:22 am, edited 1 time in total.
Saturday, Jan 14, 2008:
Ran indoor at the gym. 700 cal. 4.7 miles 45 min.
Sunday, Jan 15, 2008:
PULL Routine
Started: 9:15 AM
Warm up: 3 minutes on stationary bike
Back (Lats):
Cable Rear Pulldown 135 x 6
Cable Rear Pulldown 135 x 6
Cable Rear Pulldown 135 x 6
Cable Rear Pulldown 135 x 15
Hamstrings:
BB Straight Leg Deadlift 90 x 6
BB Straight Leg Deadlift 90 x 6
BB Straight Leg Deadlift 90 x 6
BB Straight Leg Deadlift 90 x 6
Back (General)
Cable Seated Row 135 x 6
Cable Seated Row 135 x 6
Cable Seated Row 135 x 6
Cable Seated Row 135 x 10
Deltoid (Side):
DB Lateral Raise 30 x 6
DB Lateral Raise 30 x 6
DB Lateral Raise 30 x 6
DB Lateral Raise 30 x 10
Biceps:
BB Preacher Curl 70 x 6
BB Preacher Curl 70 x 6
BB Preacher Curl 70 x 6
BB Preacher Curl 70 x 4
Hip Flexors:
Vert. Straight Leg Raise BW x 25
Vert. Straight Leg Raise BW x 25
Vert. Straight Leg Raise BW x 25
Trapezius (Upper):
DB Shrug 60 x 6
DB Shrug 60 x 6
DB Shrug 60 x 6
DB Shrug 60 x 6
Abs:
Cable Crunches 60 X 25
Cable Crunches 60 X 25
Cable Crunches 60 X 25
Approx. 45 minutes
Monday, Jan 14, 2008:
Ran indoor at the gym. 640 cal. 4.3 miles 45 min.
Also, walked 2 miles.
Ran indoor at the gym. 700 cal. 4.7 miles 45 min.
Sunday, Jan 15, 2008:
PULL Routine
Started: 9:15 AM
Warm up: 3 minutes on stationary bike
Back (Lats):
Cable Rear Pulldown 135 x 6
Cable Rear Pulldown 135 x 6
Cable Rear Pulldown 135 x 6
Cable Rear Pulldown 135 x 15
Hamstrings:
BB Straight Leg Deadlift 90 x 6
BB Straight Leg Deadlift 90 x 6
BB Straight Leg Deadlift 90 x 6
BB Straight Leg Deadlift 90 x 6
Back (General)
Cable Seated Row 135 x 6
Cable Seated Row 135 x 6
Cable Seated Row 135 x 6
Cable Seated Row 135 x 10
Deltoid (Side):
DB Lateral Raise 30 x 6
DB Lateral Raise 30 x 6
DB Lateral Raise 30 x 6
DB Lateral Raise 30 x 10
Biceps:
BB Preacher Curl 70 x 6
BB Preacher Curl 70 x 6
BB Preacher Curl 70 x 6
BB Preacher Curl 70 x 4
Hip Flexors:
Vert. Straight Leg Raise BW x 25
Vert. Straight Leg Raise BW x 25
Vert. Straight Leg Raise BW x 25
Trapezius (Upper):
DB Shrug 60 x 6
DB Shrug 60 x 6
DB Shrug 60 x 6
DB Shrug 60 x 6
Abs:
Cable Crunches 60 X 25
Cable Crunches 60 X 25
Cable Crunches 60 X 25
Approx. 45 minutes
Monday, Jan 14, 2008:
Ran indoor at the gym. 640 cal. 4.3 miles 45 min.
Also, walked 2 miles.
Last edited by iceman111 on Tue Jan 15, 2008 5:21 am, edited 1 time in total.
Started: 6:00 AM
Warm up: 3 to 5 minutes of running on treadmill at about 5 MPH
PUSH Routine
Abs
Kneeling Cable Crunch 60 x 25
Kneeling Cable Crunch 60 x 25
Kneeling Cable Crunch 60 x 25
Obliques
Standing Cable Oblique Twist 60 x 12
Standing Cable Oblique Twist 60 x 12
Standing Cable Oblique Twist 60 x 12
Abs
Elevated Leg Crunches BW x 25
Chest (General)
BB Flat Bench Press 110 @ 6
BB Flat Bench Press 110 @ 6
BB Flat Bench Press 110 @ 6
BB Flat Bench Press 110 @ 6
Quadriceps
Linear Hack Squat 230 @ 6
Linear Hack Squat 230 @ 6
Linear Hack Squat 230 @ 6
Linear Hack Squat 230 @ 6
Chest (Upper)
Chest Dip BW @ 6
Chest Dip BW @ 6
Chest Dip BW @ 6
Chest Dip BW @ 10
Quadriceps
Leg Extension 130 @ 6
Leg Extension 130 @ 6
Leg Extension 130 @ 6
Leg Extension 130 @ 15
Deltoid (Front)
BB Military Press 80 @ 6
BB Military Press 80 @ 6
BB Military Press 80 @ 6
BB Military Press 80 @ 6
Calves (General)
Seated Calf Extension 140 @ 6
Seated Calf Extension 140 @ 6
Seated Calf Extension 140 @ 6
Seated Calf Extension 140 @ 6
Triceps
BB Lying Tricep Extensions 60 @ 6
BB Lying Tricep Extensions 60 @ 6
BB Lying Tricep Extensions 60 @ 6
BB Lying Tricep Extensions 60 @ 6
Approx. 50 minutes
Also, walked 2 miles.
Should have changed my routine today but didn't yet. Will do it on next workout. Was using version 1 of the 3 version Push/Pull routine.
Now starting to incorporate more ab work at the beginning of the workout since the last exercises are always the ones that gets cut if I'm running late. Need to layout a better ab routine.
Warm up: 3 to 5 minutes of running on treadmill at about 5 MPH
PUSH Routine
Abs
Kneeling Cable Crunch 60 x 25
Kneeling Cable Crunch 60 x 25
Kneeling Cable Crunch 60 x 25
Obliques
Standing Cable Oblique Twist 60 x 12
Standing Cable Oblique Twist 60 x 12
Standing Cable Oblique Twist 60 x 12
Abs
Elevated Leg Crunches BW x 25
Chest (General)
BB Flat Bench Press 110 @ 6
BB Flat Bench Press 110 @ 6
BB Flat Bench Press 110 @ 6
BB Flat Bench Press 110 @ 6
Quadriceps
Linear Hack Squat 230 @ 6
Linear Hack Squat 230 @ 6
Linear Hack Squat 230 @ 6
Linear Hack Squat 230 @ 6
Chest (Upper)
Chest Dip BW @ 6
Chest Dip BW @ 6
Chest Dip BW @ 6
Chest Dip BW @ 10
Quadriceps
Leg Extension 130 @ 6
Leg Extension 130 @ 6
Leg Extension 130 @ 6
Leg Extension 130 @ 15
Deltoid (Front)
BB Military Press 80 @ 6
BB Military Press 80 @ 6
BB Military Press 80 @ 6
BB Military Press 80 @ 6
Calves (General)
Seated Calf Extension 140 @ 6
Seated Calf Extension 140 @ 6
Seated Calf Extension 140 @ 6
Seated Calf Extension 140 @ 6
Triceps
BB Lying Tricep Extensions 60 @ 6
BB Lying Tricep Extensions 60 @ 6
BB Lying Tricep Extensions 60 @ 6
BB Lying Tricep Extensions 60 @ 6
Approx. 50 minutes
Also, walked 2 miles.
Should have changed my routine today but didn't yet. Will do it on next workout. Was using version 1 of the 3 version Push/Pull routine.
Now starting to incorporate more ab work at the beginning of the workout since the last exercises are always the ones that gets cut if I'm running late. Need to layout a better ab routine.
Last edited by iceman111 on Tue Jan 22, 2008 2:57 pm, edited 2 times in total.
SAT Feb 9, 2008
Ran indoors at the gym 30 minutes.
MON Feb 11, 2008
Came off not working out since January 15th. That's almost a month!!! Have to readjust my weights. This sucks. Lost weight too. Depressing. Down to about 175lbs.
** This is an abbreviated workout to get back into it.
Started: about 6:15 AM
Warm up: 3 to 5 minutes of running on treadmill at about 5 MPH
PUSH Routine #2
Chest
BB Incline Bench Press 90 x 6
BB Incline Bench Press 90 x 6
BB Incline Bench Press 90 x 6
BB Incline Bench Press 90 x 6
Quadriceps
BB Full Squat (Rack) 140 x 6
BB Full Squat (Rack) 140 x 6
BB Full Squat (Rack) 140 x 6
BB Full Squat (Rack) 140 x 6
Chest (General)
DB Fly (flat) 30 x 6
DB Fly (flat) 30 x 6
DB Fly (flat) 30 x 6
DB Fly (flat) 30 x 6
Biceps
Preacher Curls 50 x 6
Preacher Curls 60 x 6
Preacher Curls 70 x 6
Approx. 30 minutes
Also, walked 2 miles.
Ran indoors at the gym 30 minutes.
MON Feb 11, 2008
Came off not working out since January 15th. That's almost a month!!! Have to readjust my weights. This sucks. Lost weight too. Depressing. Down to about 175lbs.
** This is an abbreviated workout to get back into it.
Started: about 6:15 AM
Warm up: 3 to 5 minutes of running on treadmill at about 5 MPH
PUSH Routine #2
Chest
BB Incline Bench Press 90 x 6
BB Incline Bench Press 90 x 6
BB Incline Bench Press 90 x 6
BB Incline Bench Press 90 x 6
Quadriceps
BB Full Squat (Rack) 140 x 6
BB Full Squat (Rack) 140 x 6
BB Full Squat (Rack) 140 x 6
BB Full Squat (Rack) 140 x 6
Chest (General)
DB Fly (flat) 30 x 6
DB Fly (flat) 30 x 6
DB Fly (flat) 30 x 6
DB Fly (flat) 30 x 6
Biceps
Preacher Curls 50 x 6
Preacher Curls 60 x 6
Preacher Curls 70 x 6
Approx. 30 minutes
Also, walked 2 miles.