2015 Training Log

Training Training Logs
1

Decided to start the program outlined in Agonist/Antagonist.
Start Time: 0530
End Time 0640

Pre-Workout: Ammino Energy (cycled off NO Explode).

Day 1 Horizontal Push/Pull.
A1 Bench Press, 70 Percent Max.
225x8, 205x8, 205x7, 205x7, 195x8 Haven’t worked straight bench in a while. Was doing Wide Grip Neck Press during a previous program. Got some work to do!

A2 Barbell Row
95x8, 110x8, 130x8, 145x8, 165x8
A1 and A2 were alternated each set. About 1 to 1.5 min rest (strapped for time).

B1 Incline Press,
135x8, 145x8, 155x8

B2 T-Bar Row*. Program calls for Chest supported. I don’t have the equipment so I used a barbell loaded on one side.
70x8, 115x8, 140x8

C1 High Incline Flyer
25x8, 35x8, 45x8.

C2 High Incline Bent Lateral
20x8, 25x8, 35x8

Finished out with Abs.
Front Planks
15, 15, 15.
Side Planks
15, 15, 15
Plate Press Ups
25x15, 25x15, 25x15.

Upper Body Stretching.

This was a good start. Kind of a baseline workout to compare next week to.

2

Day 2: Legs. I had to modify some of the exercises because of lack of equipment.

A1: Front Squats.
135x8, 155x8, 185x8, 205x8.

A2: Calf Extensions.
185x15, 205x15, 225x15, 245x15, 275x12

B: Squat.
225x8, 245x8, 275x8, 285x8

C: Stiff Legged Deadlifts.
135x8, 155x8, 185x8, 235x8

3

Day 3. Vertical Push/ Pull.
Start: 0530
End: 0630

A1: Standing Press
90x6, 110x6, 120x6, 135x6, 155x6

A2: Chin-UPS.
10x6, 15x6, 25x6, 30x6, 40x6

B1: Seated Dumbbell Press.
30x10, 45x10, 55x10

B2: Lat Pull-downs.
50x10, 90x10, 110x10

C1:Plate Front Raise
25x12, 35x12, 45x12 50(DB)x12

C2: Straight Arm Late Pull down
20x12, 40x12, 60x12, 70x10.

Some good shoulder work for sure! Never really did anything with the bar over my head but I really liked it. Arm day tomorrow!

4

Day 4: ARMS!

Good solid day. Worked through a power outage as well.

A1: Standing Barbell Curl.
55x12, 65x12, 75x12, 85x12.

A2: Triceps Pushdown.
25x12, 40x12, 50x12, 75x12.

B1: Bent Over Barbell Concentration Curl.
55x12, 65x12, 75x12.

B2: Leaning Triceps Extension- rope.
35x12, 50x12, 70x12.

C1: Incline Dumbbell Curl.
25x12, 35x12, 40x12.

C2: Seated Dumbbell French Press.
25x12, 40x12, 50x12.

Everything felt good. Again, a good base line. After 1 week I know where I need to start with weight for each set.

5

Alright, Week 2.

Good rest, body feeling good. No soreness in the muscles. A little bit of a tweak between my right shoulder blade and my spine, upper back. This a long term issue from a crash.

Start: 0530.
End: 0640

A1: Bench.
Warm up: 135x10.
185x8, 205x8, 205x8, 205x8, 205x8. This was 70 percent of 1RM.

A2: Bent Over Barbell Row.
115x8, 135x8, 145x8, 155x8, 165x8.

B1: Incline Press.
135x8, 145x8, 165x8.

B2: T Bar Rows.
90x8, 135x8, 180x8.

C1: High Incline Flyer. 70 percent 1RM.
40x12, 40x12, 45x12

C2: High Incline Bent Lateral.
25x12, 30x12, 35x12.

Upper body stretching.

Still not sold on Barbell Bench. I have had shoulder issues in the past and I don’t want them coming back. Might transition to Dumbbells.

6

Day 2: Legs.

A1: Front Squat.
145x8, 145x8, 145x8, 165x8.

A2: Calf Extension.
280x12, 280x12, 280x15, 280x15, 280x15

B: Squat.
245x8, 245x8, 245x8, 265x8.

C: Stiff Legged Deadlifts.
205x6, 205x6, 205x6, 205x6.

Did a lot of 70% of 1RM stuff. Increased on some lifts. Next week, increase 10-30 pounds depending.

7

Day 3: Vertical Push/ Pull.

A1: Standing Press.
135x6, 135x6, 135x6, 145x6, 155x6.

A2: Chin-up.
30x6, 30x6, 30x6, 40x6, 40x6.

B1: Seated Dumbbell Press.
50x10, 55x10, 60x10

B2: Late Pull-downs.
105x10, 115x10, 125x10.

C1: 50x12, 50x12, 50x12, 55x12.

C2: Straight Arm Late-Pull-downs.
65x12, 60x12, 60x12, 60x12.

Today was good. Really felt the work in my laterals. Good nutrition for the day as well.

8

Day 4 Arms. End of Week 2.

They last arm day, being a baseline day didn’t feel like I had worked them. Today, much different. I calculated my 1RM and then calculated what %70 was. I did that weight until the last lifts.

A1: Standing Barbell Curl
85x12, 85x12, 85x12, 95x12.

A2: Triceps Pushdown
75x12, 75x12, 75x12, 80x12.

B1: Bent-over Barbell Curl.
75x12, 75x12, 80x12

B2: Leaning Triceps Extension- Rope.
70x12, 70x12, 75x12.

C1: Incline Dumbbell Curl.
40x12, 40x12, 45x12.

C2: 50x10, 45x12, 45x12. Lost stability on the first set. Too much weight causing bad form and just dangerous.

9

Start of Week 3. Horizontal Push/ Pull.

Start: 0530.
End: 0645.

Substituted Dumbbell Bench for Barbell Bench (Weight is each arm, not compounded).
60x8, 70x8, 80x8, 80x8, 90x8.

A2 Barbell Row.
135x8, 155x8, 155x8, 155x8, 165x8.

B1 Incline Press.
145x8, 145x8, 155x8.

B2 T-Bar Row.
155x6, 110x8, 120x8. (Started using a row handle to help with the ghetto set up. Made the lift much more back concentrated then using hands inline on the bar. This in turn made me drop weight because it was less “arm”.)

C1 High Incline Flyer.
45x12, 45x12, 45x12.

C2 High Incline Bent Lateral.
40x12, 35x12, 35x12. (40 for 12 was too much, sacrificing form."

Good day all in all. Feeling strong.

10

Day 2: Legs.
Start: 0530.
End 0645.

NO Explode scoop.

Little bit out of order today. Focus today was pausing at the bottom of the lifts.

B: Squat.
135x10 for warm up, 255x8. 255x8, 270x8.

A1: Front Squat.
145x8, 165x8, 175x8, 1x175, 180x8.

A2: Calf Extensions.
315x12, 315x12, 315x15, 315x15, 325x15.

C: Stiff Legged Deadlifts.
205x6, 225x6, 225x6, 245x6.

Lower Body stretching.

The pause made all the difference. Much harder workout. Good increase through out the sets. Not the heaviest weight ever but made for a great leg workout.

Post workout. Protein scoop/ Creatine scoop right after. Breakfast at 0800.

I don’t particularly like working out pre breakfast but my schedule dictates this. I sometimes have nausea. I dump a pixie stick under my tongue and it usually takes care of it.

11

Day 3: Vertical Push/ Pull.

A1: Standing Press.
135x6, 145x6, 145x6, 155x6, 155x6.

A2: Chin-up.
30x6, 30x6, 35x6, 40x6, 45x6.

B1: Seated Dumbbell Press.
55x12, 60x10, 70x8.

B2: Late Pull down.
125x10, 125x10, 130x10.

C1: Plate Front Raise.
60x12, 60x12, 60x12.

C2: Straight Arm Late Pull down.
65x12, 65x12, 65x12.

Continuing with 70 to 80 percent of 1 RM. Makes those last few reps really hard! ha. Going good though.

12

Day 4 Arms.

Tried out a new pre work out. Citadel Nutrition “Tier 1”. First day but man do I like it. I had been using NO Explode. Felt like a science experiment while using it. Tier 1 has 4 listed ingredients. Also getting 5g of Creatine at the same time. Had a different feeling then NO.

Anyway.

A1: Standing Bicep Curl (EZ Bar).
75x12, 95x12, 95x12, 105x12.

A2: Triceps Pushdown.
80x12, 85x12, 85x12, 90x12.

B1: Bent Over Curl (EZ Bar).
Sat on the edge of a bench for this one. Back aches a little when bent over.

80x12, 80x12, 80x12.

B2: Leaning Triceps Extension- Rope.
75x12, 75x12, 75x12.

C1: Incline Dumbbell Curl.
45x10, 40x12, 40x12.

C2: Dumbbell French Press.
50x12, 50x12, 50x12.

Felt pretty… expended today. Really worked the arms. Digging the workout.

13

Week 4, Day 1 Vertical Push/Pull.

A3 Dumbbell Bench Press.
80x8, 80x8, 90x8, 90x8, 90x8 (Hit a wall at about the 6th rep. I was able top push through but partner stabilized my elbows.)

A2 Bent Over Barbell Row.
135x8, 155x8, 165x8, 165x8, 165x8.

B1 Incline Bench Press.
155x8, 155x8, 165x7 (Did 8 but partner helped.)

B2 T Bar Rows.
120x8, 130x8, 130x8.

C1 High Incline Fly.
Dropped the weight for these. Two reasons, getting maximum range of motion and not able to make the jump from 45 to 50 DB.
35x12, 40x12, 40x12. Good range of motion at this weight.

C2 High Incline Bent Lateral.
30x12, 30x12, 30x12.

Feeling a little fatigued around my elbows. Feel like it was from last week’s triceps work. Have to watch it.

14

Week 4: Day 2 Legs (2/22/15).

Flew solo today. Good day otherwise.

A1 Front Squat.
135x8, 155x8, 175x8, 185x8, 185x8.

A2 Calf Extensions.
225x15, 275x15, 295x15, 325x12.

B Squat.
225x8, 255x8, 265x8, 275x8.

C Stiff Leg deadlift.
225x6, 225x6, 245x6, 245x6.

Good leg day. Had some good increases in weight.

15

Week 4, Day 3, Vertical Push/ Pull 2/24/2015.

Battling a little bit of sickness this week. Also coupled with some long shifts.

A1 Standing Press.
135x6, 135x6, 145x6x145x6, 150x6.

A2 Chin-up.
25x6, 35x6, 40x6, 40x6, 45x6.

B1 Seated Dumbbell Press.
60x10, 60x10, 70x10.

B2 Late Pull down
125x10, 135x10, 135x10.

C1 Plate Front Raise.
*Decreased weight to stay within plate range and to focus on more of a 2 second pause.
35x12, 35x12, 45x12, 45x12.

C2 Straight Arm Late Pull down.
65x12, 65x12, 70x12, 70x12.

Again, had some weight and rep increases. The usual goal is 70 to 80 percent of 1RM. Example if last exercise was 40x12, 40x12, 40x12, the next weeks work would be at start at 45 to 50 for 12 and so on. Seems to do the trick.

16

Week 4, Day 4, Arms, 02/25/15

Still with the sickness. Nagging headache. Wasn’t enough to deter the workout.

A1 Standing EZ Bar Curls
95x12, 95x12, 100x12, 105x12.

A2 Triceps Push-downs.
70x12, 70x12, 80x12, 90x12.

B1 Bent Over EZ Bar Concentration Curls.
75x12, 80x12, 85x12.

B2 Leaning Triceps Extension- rope.
50x12, 65x12, 80x12.

C1 Incline Dumbbell Curl.
30x12, 40x12, 45x10.

C2 Seated Dumbbell French Press.
35x12, 45x12, 50x12.

Good week, hit my nutrition goals, good meal prep.

17

Week 5, Day 1, Horizontal Push/ Pull.
Pretty tired this morning. Got better during the workout.

A3 Dumbbell Bench Press.
90x8, 90x8, 90x8, 90x8, 90x8. Good overall increase. Ready for 100’s next week.

A2 Barbell Row.
135x8, 155x8, 155x8, 165x8, 175x8.

B1 Incline Barbell Bench.
155x8, 165x8, 165x7. Failed on the 8th rep.

B2 T-Bar row.
130x8, 135x8, 140x8. Good increase here. Felt good in the upper back.

C1 High incline fly.
40x12, 40x12, 40x12.

C2 Bent Lateral fly.
35x12, 35x12, 30x12.

18

Week 5, Day 2. Legs (03/01/2015).
Ordered up a leg extension attachment. Still waiting on it.

A1 Front Squat.
135x8, 165x8, 185x8, 185x8, 185x8. Good work for me on the front squats.

A2 Calf Extensions.
225x15, 275x15, 285x15, 285x14. Dropped a little weight. Got a lot better range of motion.

B Squat.
225x8, 265x8, 275x8, 275x8.

C Stiff Legged Deadlifts.
185x8, 205x8, 225x8, 225x8.

In the past I would have had an issue with dropping weight to maintain better form range of motion. I still don’t like it but it seems a bit easier. The following week seems to make up for it anyway.

19

Week 5, Day 3: Vertical Push/ Pull (Today).

A1 Standing Press.
Noticed I had been using my legs too much with this lift.
Started with 135x6. Dropped to 95x6, 105x6, 110x8, 120x8. Felt like I had a way better workout and isolated my shoulders.

A2 Chin-up.
45x6, 45x6, 40x6, 40x6, 40x6.

B1 Seated Dumbbell Press.
60x10, 70x10, 70x8.

B2 Late Pull down.
135x8, 135x8, 135x10.

C1 Plate Front Raise.
45x12, 45x12, 45x12, 45x12.

20

Have been busy and on a mini vacation. Here is the back log.

Week 5, Dan 4, Arms. (03/04/2015)

A1: Standing Barbell Curl (EZ Bar).
95x12, 100x12, 100x12, 100x12.

A2: Triceps Pushdown
75x12, 80x12, 80x12, 85x12.

B1 Bent Over Barbell Concentration Curls (EZ Bar).
65x12, 75x12, 80x12.

B2 Leaning Triceps Extensions- Rope.
50x12, 70x12, 80x12.

C1 Incline Dumbbell Curl.
35x12, 40x12, 40x10.

C2 Overhead Triceps Extension.
40x12, 60x12, 70x12.

D1 Forearm Extensions.
35x12, 45x12, Partner curls to failure.