Creekrat's Log

[creekrat]

After seeing so many others with their logs I figured there is no better time than now to start my own. I am on TRT and have been since the ripe old age of 29 due to a medical condition. Been in and out of the gym since high school. My main focus is aesthetics.

Today was chest, shoulders and tris. Any of the sets that are like 8/??? will have the first set heavy to failure followed immediately by half the weight for twice the reps. Seth Feroce named them "Seth Sets"

Seated DB OHP 4x12,12,10,8/16

Incline DB Fly 4x10,10,8,8/failure

Seated Bent Over Rear Delt Raises 4x12,12,10/20,10/20

Cable Fly 4x15,12,10,10

DB Side Lat Raises 5x12,10,10,8/16,8/16

Incline Machine(Smith) Press 3x10,8,8

Face Pulls (Bent Over) 4x15,12,10,10/failure

Incline DB Press 5x12,10,8,8,6/12

DB Front Raises 4x12,12,10,10/20

Standing Cable Rear Delts 4x15,12,12,10/20

Trap Bar Shrugs 5xFailure

 

[CJ]

You did 46 sets, not including the drop sets? :32 (6):

You're a goddam Ironman!!!

 

[CohibaRobusto]

I will follow along. What is your height, weight, age? What are your current goals for lifting?

 

[creekrat]

I will follow along. What is your height, weight, age? What are your current goals for lifting?

I'm 6' and currently 210lbs and between 15-17% BF and 38 years old. Goal is to put on some mass while trying to lean out little more. I want to work on the summer body. Mainly broaden the shoulders, widen up the back, tone the wheels and slim down the mid section.

 

[The Tater]

That’s putting in work! Keep hitting it every day.

 

[Sickman]

Keep it up bro. That's a lot of volume. Good stuff.

 

[creekrat]

Today was core and cardio. Did abs for 45 minutes consisting of cable crunches, twisting sit-ups, weighted crunch machine, leg raises, and v ups. Then went to the eliptical for 30 minutes HIIT and 5 minute cool down

 

[creekrat]

Today was back and bi day.

Deadlift 4x10,8,8,5

Hammer Curls 4x12,12,10,10/20

Lat Pulldowns (Cables with a bench) 4x15,12,10,10/20

BB Curls 4x12,12,10,8/16

Yates Row 4x12,10,10,10/20

Incline curls 4x12,10,10,8/16

Straight Arm Pulldowns 4x15,12,10,10/20

Z Curls 4x12,10,10,8/16

Neutral Grip Row 4x12,10,10,8/16

Needless to say I can definitely feel it. I was also happy to start to see the separation of my upper bicep and my delts while relaxed. Afterwards I knocked back a protein shake and a bowl of minute oats with honey.

Here are some pics. The wheels are from after cardio yesterday. I know I have a LONG way to go to get anywhere near where some of you guys are but I'm headed in the right direction and seeing progress. And yes, I know I'm a hairy fukk

https://imgur.com/jymp8RH
https://imgur.com/cEIjM7G
https://imgur.com/3I9njFh
https://imgur.com/p9CZjfp
https://imgur.com/x01gLmA

 

[CohibaRobusto]

Looking good man!

 

[BrotherIron]

That's a lot of exercises in a single training session.

 

[Sickman]

Definitely a lot of volume. Good stuff. Just make sure you're eating and sleeping enough to recover properly. I'm in for the log. You'll get jacked quick with that type of volume. Merry Christmas btw

 

[creekrat]

Did cardio for 45 minutes and 30 minutes of HIIT on the eliptical. Followed that up with some chicken and rice for lunch.

 

[creekrat]

Today was legs so I did my Snake routine. Giant sets 4x10

Extensions

Squats

Leg Press

Leg Curls

Followed this up with 4x50 of

Weighted Ab Machine

Cable Crunches

Crunches with calves on bench

Cable Side Bends

Decline Twisting Sit-ups

 

[creekrat]

Back and Bi day today.

Cable Pulldowns(With bench on cable crossover machine) 4x12,12,10,10/20

Hammer Curls 4x12,10, 10/20,10/20

Straight Arm Pulldowns 4x12,12,10,10/20

Preacher Curls 4x12,10,10,8/16

Face Pulls 4x15,12,10,8/16

Incline Curls 4x12,10,10,8/16

Neutral Grip Row 4x12,10,10,9/18

Z Curls 4x12,10,10,8/16

DB Rows 4x15,12,10,12/24

BB Curls 4x15,12,10,8/16

Landmine Single Side Rows 4x12,10,10,8/16

I know this is all a lot of volume and I run the risk of over training but so far I've been feeling great. DOMS tend to appear the 2nd day after training and only last that day or just slightly in to the next. After every training session I have been getting in either a solid meal of chicken and white rice or a shake and a bowl of oatmeal with honey.

 

[DEADlifter]

Good job bud!

 

[snake]

You better be limping into tomorrow. Lol

 

[creekrat]

You better be limping into tomorrow. Lol

I'm sure I will be. Starting to feel it creeping in if I sit too still too long.

 

[creekrat]

Did abs and cardio today.

5x50 each

Crunches

Ab machine

Cable crunches

Twisting sit ups

Cable side bends

Followed that up with 20 minutes rowing and 20 minutes on the elliptical.

Looking forward to chest/shoulder/tri tomorrow

 

[creekrat]

Hit chest/shoulder/tri today. Left elbow was a little uncomfortable so I adjusted weight as necessary.

Incline DB Press - 4x12,12,10,8/16 Did all of these with half rep then full rep and counted as 1

Seated DB Press - 4x12,12,10,8/16 Same as above

Incline DB Fly - 4x12,10,10,8/16

Seated Bent Over DB Rows - 4x12,12,10/20,10/20

Cable Fly on Bench - 4x15,12,10,10/20

DB Lat Raises - 4x12,12,10,10/20

Tricep Pushdowns - 4x12,12,10,10/20

Trap Bar Shrugs - 4xFailure

Cable Rear Delts - 4x15,12,10,10/20

Overall I felt pretty good even with the elbow discomfort. I plan on ordering a voodoo band once I get home.

 

[Jin]

Are you offshore? Can we see the gym you’re using?