And so the Adventure Begins

Training Logs
1

So I’ve been reading these logs for a while now and I figured I’d post my own. It’ll only help me improve what I’m doing and if anything you guys can critique anything you see that may not be optimal.

Little bit of backstory, I’m 18 and I graduated last year. I played football in high school for four years and my dad taught me the basics so I had some lifting experience before I got really serious. Being in high school I never really took lifting seriously, although for my size and body type I was decently strong (I’m 6’3, skinny, with really long arms and legs). I actually hold a record for the power clean for the football team (165lb clean at under 150lb body weight for Junior year).

About August of last year I really began to hit the weights hard and watch my nutrition, also about the same time I began lurking here. Since then I’ve jumped from a body weight about 148, to 185. I just recently started keeping a journal of my lifts about 3 weeks ago, because I thought I could keep track of everything in my head (I was deluding myself, I know). Since then I’ve already gone up on my lifts quite a bit.

So for my lifts today. I’m working with a Push/Pull/Legs/Off setup right now. Just started it about a month or so ago. Today was Leg day.

Squats 3x10
235x10
245x10
255x4 (nearly fell on number four, didn’t push any further)

Seated calf raise 5x10
90x10
90x10
90x10
100x10
100x10

Standing calf raise 5x10
135x10 for all 5 sets

Hack Squats 3x10 (it was a big slanted machine so I’m not sure how to gauge the weight, I’m putting the total amount of weight I added to the actual bar)
90x10
140x10
140x10

Hamstring curls 3x10 (I tend to rush these so I was making sure to really take these slow)
50x10
50x10
50x10

Leg extensions 3x10 (once again, I tend to rush these and use my arms to hold my body down, so I’m focusing on taking it slower and using good form)
170x10
180x10
190x10

I didn’t feel as good about this workout as I normally do. The gym was cramped and I had to wait around a few times for specific areas to clear.

Thanks for reading.

2

Yesterday was my off day, hence me not posting yesterday.

Today was Push day, although I wasn’t able to get super focused, my girlfriends great grandmother died last night so I was talking to her while working out.

Bench 10x3 (I didn’t have a spotter today so I didn’t push it weight wise)
145x3
155x3
165x3
175x3
185x3
185x3
175x4
165x5
155x8
155x8

Incline bench 3x8 at 135
Decline bench 3x8 at 135

OHP 3x5 (I’ve just began getting the form down, so it’s really weak right now)
85x5
85x5
95x5

Landmine presses 5x8
35x8
35x8
40x8
40x8
45x8

Skullcrushers 5x8
70x8
80x8
80x8
90x8
90x8

I think I’m going to start making certain days hypertrophy days and others strength days from now on, so I’m not flip flopping from high weight and low reps to doing a lot of reps within one day.

So my 8 day cycle would look more like this
Push-Strength
Pull-Strength
Legs-Strength
Off
Push-Hypertrophy
Pull-Hypertrophy
Legs-Hypertrophy
Off

I think it’ll be easier for me to plan and keep track of my weight and workouts then. I’ll try it for awhile unless anyone thinks it’s an absolutely terrible idea.

3

Today was Pull day, it was a long one.

Deadlifts 5x5
205x5
255x5
275x5
295x5 (New PR)
Didn’t attempt another set, was wiped

3x10 Pullups
3x10 Chinups

PC 5x5 (Originally planned)
135x5
155x5
Was so exhausted I could barely get 185 once, so I called it quits

Wide Grip Snatch Pulls 3x10
65x10
65x10
65x10

Rows 5x3
135x3 all sets

Rear delt extensions 3x25
15x25
15x25
15x25

RDL’s 5x10
135x10 for all sets

Dumbbell curls 3x10
30x10 all sets

Hanging leg raises 3x12

I think after today I’m going to start dedicating pull days to either deadlift-focused days or Power Clean focused days. After a few times of trying to do both hard in a day, I realize I’m so wiped after one or the other that I don’t have the energy or power to do the other very well. If anyone has any suggestions on how to implement this idea or whether it’s a good one or not just let me know your opinions. I’m happy with my new PR but I’m going to start using straps and I’ve had no experience with them. Anyone have any videos or tutorials of how to use them properly?

4

Today my lower back was beyond sore, decided to take squats a little easy.

Deep Box Squats 5x10
135x10
135x10
155x10
155x10
155x10

Hamstring curls 3x10
45x10
50x10
60x10

Leg Ext. 3x10
135x10
160x10
160x10

Calf Raises 5x20
BWx20
BWx20
BWx20
BWx20
BWx20

Tomorrow I have off.

5

I ended up working out today, because I’m going to a Cardinals game tomorrow with work and I won’t be back til late, so I’ll let that be my off day.

Push day
Bench
165x5
175x4
185x3
195x2
205x0 (failed)

Incline Bench 5x3
155x3
155x3
155x3
155x3
165x3

Decline Bench 5x3
165x3
165x3
165x3
165x3
175x3

OHP 5x3
95x3
105x3
105x3
115x3
115x3

Landmine press 5x5
45x5
45x5
55x5
65x5
75x5

Skullcrushers 5x5
90x5
90x5
90x5
100x5
100x5

Felt pretty good today. Used the smith machine for 2 and 1 on bench because I didn’t have a spotter. Wish I could find my true maxes without worrying about getting stuck under the bar. I might dedicate one day to my actual gym so I can do that for bench.

6

Today was Pull day

DLs 5x5
225x5
275x5
275x5
275x5
225x5

Pullups 3x10
Chinups 3x10

Dumbbell Rows 5x10
45x10
50x10
50x10
50x10
50x10

Snatch Grip High Pulls 5x5
65x5
75x5
75x5
85x5
85x5

Superman’s 5x15x15
3lbsx15; Bodyweight x15
5x15; BWx15
5x15;BWx15
3x15;BWx15
3x15;BWx15

Preacher Curls 3x15
70x10
70x10
70x10

Incline Hammer Curls 3x10
30x10
30x10
30x10

Dumbbell Wrist Curls 3x15
30x15
25x15
25x15

Hanging Leg Raises 3x12

Reverse Crunches 40lbs 3x12

7

Legs

Squats 5x5 (I went real strict on form today, I don’t like letting it slip in favor of higher weights)
135x5
185x5
225x5
225x5
245x5

Goblet squats 3x10
105x10 all sets

Hamstring Curls 3x10
60x10
60x10
65x10

Leg Ext. 3x10
135x10 all sets

Calf raises 5x20

Tomorrow off

8

Push day-hypertrophy

Bench 5x10
135x10
145x10
145x10
145x10
145x10

Fly’s 3x10
15x10
30x10
30x10

Low to High bands 3x10

OHP 5x8
75x8
85x8
85x8
85x8
85x8

Behind the head shoulder presses 3x10
45x10
45x10
45x10

Military Press 3x10
15x10
15x10
Quit because my left shoulder started really bothering me

Tricep Extensions to close grip bench 3x10x10
90x10x10
100x10x10
100x10x10

Was originally planning on 5 sets of 20 pushups, could barely do 12 pushups so I did 5 sets of 10

Today really made me realize exactly how weak my shoulders are, I’ve always known it was a weak point, but not being able to do heavier then 85lbs 8 times really brought me to reality. I’m going to start focusing more on shoulders after today and try to bring them up to speed.

Overall today was a good day, I stepped on the scale before getting in the shower and I’ve officially hit 190lbs, a 40 pound increase since last August when I started. My whole body has really started to fill out and I’m feeling fairly big for the first time in my life, since I’ve always been a tall skinny kid at 6’3. People are starting to comment on how I’ve gained a lot of size.

9

Pull day today, felt amazing

DL ladder
275x1
275x2
285x3
275x4
275x5
275x4
285x3
295x2
305x1 New PR!!
315x1 New PR!! (305 felt so easy I decided to try getting more)

Pullups 3x? (I was wearing a 40lb vest while doing these so I played it on how I felt)
40x3
40x3
40x3

Chinups 3x?
40x4
40x4
40x4

Dumbbell crossovers 3x10
30x10 all sets

21’s x3
60x21
60x21
70x21

Rear Shoulder raises 3x25
15x25 all sets

Hanging leg raises 3x12

Leg raises 3x10

10

Leg day

Squats 5x5
135x5
185x5
225x5
245x5
245x5

Front Squats 3x10
135x10 all sets

Leg Ext. 3x10
135x10
135x10
145x10

Hamstring Curls 3x10
90x10
80x10
80x10

RDL’s 3x10
135x10 all sets

Calf raises 5x20
20x20
40x20
40x20
40x20
40x20

11

Today was supposed to be off, found out I’ll be busy all day tomorrow so I decided to move rest day to tomorrow.

Push Day

Bench 5,4,3,2,1
165x5
175x4
185x3
195x2
205x1 New PR!!
215x1 New PR!!

Incline 5x3
135x3
155x3
155x3
165x3
165x3

Decline 5x3
165x3
165x3
165x3
175x3
175x3

Leaning Shoulder Raises 4x8
25x8 all sets

Landmine 5x3
70x3
80x3
70x3
70x3
70x3

Skullcrushers 4x8
90x8 all sets

Felt awesome and energized all workout, been really trying to keep my body rigid during the bench and trying to use my legs and core to help transfer so energy. Since I have always had trouble on the bench, being tall and lanky, I’ve felt like 200lbs has been a big mental block for me recently, and today I smashed that and felt great. Can’t wait for pull day on Thursday.

12

I was busy yesterday, so I didn’t have a chance to post.

Yesterday was Pull day

DL’s 5x3
245x3
265x3
285x3
295x3
300x3

Pullups 4x?
40x3
40x3
40x3
BWx10

Chinups 4x?
40x3
40x3
40x3
BWx10

Shrugs 3x10
135x10
155x10
155x10

RDL’s 3x10
135x10 all sets

Dumbbell Rows 3x10
35x10
65x10
55x10

Incline Shoulder raises 3x10x10x10 (do ten with a weight, go down, do ten, go down, only use arms with no weight)
35;15;BWx10
35;15;BWx10
35;15;BWx10

Dumbbell crossovers 3x15
30x15 all sets

Curls 5x3
100x3 all sets

Reverse Curls 3x10
60x10
50x10
50x10

Hanging Leg raises 3x12

Reverse Crunches with 40lb sandbag 3x10

13

Leg day, slept late and just felt terrible in general

Squats 6x3
135x3
185x3
225x3
225x3
245x3
245x3

Leg Ext. 3x10
135x10 all sets

Hamstring Curls 3x10
80x10 all sets

RDL’s 3x10
135x10 all sets

Calf Raises 5x20
40x20 all sets

14

Push day

Bench 5x5
155x5
165x5
165x5
175x5
185x4

Band Crossovers 3x12

Low to highs with bands 3x12

Dumbbell bench 3x8
65x8
65x8
65x8

OHP 5x8
55x8
75x8
75x8
85x8
95x7

Dumbbell flys 3x12
30x12
30x12
35x12

Front shoulder raises with 35lb plate 3x10

Shoulder flys 3x12
15x12 all sets

Dumbbell skullcrushers 3x10
30x10 all sets

Skullcrushers 3x8
90x8 all sets

40 yard sprints-10

15

Pull day, hot and humid as hell in my garage

3 40 yard sprints-warmup

DL’s 3x5
275x5
285x5
300x5

Pullups 3x10
BWx10
10x10
10x10

Shrugs 3x10
135x10
155x10
155x10

Dumbbell rows (pause reps) 3x8
35x8
45x8
45x8

Shoulder Ext. 3x25
15x25 all sets

Shoulder Ext. Band
3x10

Dumbbell Crossovers 3x12
35x12
35x12
35x12

Preacher curls 3x8
60x8
60x8
70x8

Forearm curls 3 sets to failure
70x25
80x20
80x15

Abs

3 40 yard sprints-cooldown

16

Leg day, I felt really good today

Warmup of 40’s - 3

Hamstring curls 3x10
60x10 all sets

Squat 5x5
225x5
225x5
245x5
265x5
265x5

Leg Ext. 3x10
135x10
135x10
145x10

Front Squat 4x8
135x8 all sets

RDL’s 3x10
135x10 all sets

Holy shit I just realized I didn’t do calf raises…

10 40 yard sprints

17

Push day
3 40’s for warmup

Bench 5x5
155x5
165x5
165x5
165x5
175x5
175x4 ( I know I did a 6th set, but I somehow zoned out and managed to do 165 for two more sets then I meant to and I screwed my plan up)

Decline 3x5
155 all sets

Low to Highs 3x12
10x12
15x12
15x12

OHP 5x5
85x5
95x5
95x5
105x5
105x5

Front shoulder raises 3x10
35x10
35x10
35x10

Leaning shoulder fly’s 3x10
25x10
25x10
25x10

Tricep Ext. 3x10
45x10
45x10
45x10

Skullcrushers 4x8
90x8
90x8
90x8
100x8

18

Sorry I’m behind a few days. Some things came up and I didn’t really make updating this log a priority.

Pull day 6-20-14

DL 5,4,3,2,1
275x5
285x4
305x3
315x2
325x1 New PR

Pullups 3x10

Chins 3x10

Wide Grip Snatches 5x5
95x5 all sets

BB Rows 5x5
95x5
115x5
115x5
115x5
115x5

LM shoulder ext. 3x10
45x10
55x10
55x10

Shoulder ext. 3x10x10x10
35;15;BWx10 all sets

DB Crossovers 3x10
35x10
35x10
35x10

Curls 5x5
90x5
90x5
90x5
100x5
100x5

Wrist Curls 3 sets to failure
80x25
80x15
80x15

Abs

19

Legs 6-21-14

3 40 yard sprints for warmup

Hamstring curls 3x10
60x10
60x10
65x10

Squats 3x5
225x5
245x5
245x5

Leg ext. 3x10
135x10
145x10
155x10

Calf raises 5x20
40x20
40x20
40x20
60x20
60x20

RDL’s 5x5
135x5
155x5
155x5
175x5
175x5

10 40 yard sprints

20

Off day 6-22-14

Did a complex

DL
RDL
BB Row
PC
Front Squat
OHP
Squat
Good Morning

6 reps each, 4 sets total with a minute and a half break