AO Training log

Training Logs
1

DISCLAIMER
This training log is basically to track my own progress. I don’t want any recommendations as to other training regimes you think I should follow, will see better results from, etc… I train this way because I like it and have seen results in the past.

I will post my routines as I do them, weekly weigh ins, monthly measurements, and possibly progress pic, depending on how lazy I am (I am a student, kinda busy) . I have tried to keep workout logs before in books and I always lose them so I figure why not do it online? I can’t lose it that way.

All exercises cataloged in a weight x sets x reps fashion.

History
I had a year long layoff due to an extremely busy schedule and now have time to actually train.

Goals
Add size to my delts, chest, and arms. Get the waistline smaller.

Measurements
Neck-15 1/2
Chest-45 1/2
Bicep-16 1/2
Forearm-14 1/2
Wrist- 7 3/4
Waist-34 1/4
Hips-40
Thigh-26 1/2
Calf-16
Ankle-Forgot to take it
Weight-197
Sunday
Shoulders/Bis/Tris

Smith Press
95x8x12-10
Upright Row
95x6x12
DB Lateral Raise
25x6x12
Rear Delt Cable
32x6x12
Supperset BBcurl/Dips
Dips
BWx16x12
Curls
85x16x12
Supperset Hammer Curls/Skull Crusher
HC
35x8x12
SC
65x8x12

2

All measurements are cold in the am before breakfast.

3

Monday

Quads/Chest
Squats
135x8x12
Leg Ext(knee pre-rehab)(single leg)
45x8x20
BB Bench
135x8x12
BB Incline
115x6x12
Neutral Chest Press
140x6x12
Low to High Cable Fly
20x6x12

4

Forgot to add these
DB Pullovers
60x6x12

5

Tuesday
Back/Hamstrings

Wide Grip Pullups
BWx8x10-5

Front Med Grip Lat Pulldowns
130x6x12

Rear Wide Grip Lat Pulldowns
90x6x12

T-bar Rows(leaning very far forward and getting a full extension)
2.5 Platesx6x12

BB Bent Over Rows
115x6x12

DD Handle Cable Rows
120x6x12

Deadlifts
185x6x12

Roman Chairs
BW 35x6x12

Seated Leg Curls
180x6x12

It is quickly becoming apparent that I have lost a lot of strength and definition during the last year and it will be a very long road back to 225. My diet has also been horrendously bad the last week or so as I am out of money and have been living on apples, oranges, and ezekiel bread and Trader Joe’s peanut butter sandwiches. I definitely feel the lack of calories in the gym. I also never specified the rest period between sets. It is usually 15-30 seconds between sets. This combined with a lack of food sucks. I got a little dizzy while deadlifting.

6

This is the diet I will be following starting Saturday. Added fat is the only fat counted, so if I was to eat chicken breast and the meal requires 15g of fat the would be added in the form of olive oil or something similar. Seemed to work in the past.

Low Day
Meal Protien Carbs Fat
1 55g 35g 5g
2 55g 35g 5g
3 55g 0g 15g
4 55g 0g 15g
5 55g 0g 15g
6 55g 0g 7g

Med Day
Meal Protien Carbs Fat
1 50g 60g 5g
2 50g 40g 5g
3 50g 0g 15g
4 (pre) 50g 40g 5g
5 (post) 50g 60g 0g
6 50g 0g 10g

High Day
Meal Protein Carbs Fat
1 50g 75g 5g
2 50g 50g 5g
3 50g 50g 5g
4 (pre) 50g 50g 5g
5 (post) 50g 75g 0g
6 50g 35g 5g

Mon: High
Tues: Med
Wed: Low
Thurs: Med
Fri: Med
Sat: Low
Sun: Low

7

I feel like I have a pretty good feel for the movements again so today I wanted to establish a strength level on some of my lifts. I think I will do this for the next two workouts, except for squats. I need to be a bit more flexible before I feel I can squat heavy.

Wenesday
Shoulders/Biceps/Triceps

Smith Press
Warm upx2x15
95x2x12
105x1x12
115x1x10
125x1x10
135x1x8
145x1x8

Upright Row
Barx1x25
65x1x12
85x1x12
95x1x10
115x1x8
135x2x6
145x2x4

DB Lateral Raise
25x6x12

DB Front Raise
20x6x12

Low to High Cable Face Pull
120x8x15

Dips
BWx2x15
BW+25x1x8
BW+45x1x6
BW+70x1x5

Skull Crushers
65x2x12
85x1x10
95x1x10
105x1x6
115x1x4

Dip Machine
180x6x12

BB Curls
45x2x15
65x2x12
85x1x12
95x1x8
115x1x4

Hammer Curls
35x6x12

Forgot to do calves so I will do them tomorrow.

8

Starting point pics as of today.

9

2nd pic

10

I will be keeping the volume high for the foreseeable future. I will work a heavier day (4-6 rep range) every fourth workout. I will stager the heavy days so I don’t burn out. I am going to drop one training day and lower the frequency of training for most of the body parts. My body is not used to the volume or frequency that I used to do, so for now I am going to use this split.

Monday-Chest/Triceps/Calves
Tuesday-Back/Biceps
Wednesday-Shoulders
Thursday-Quads/Hamstrings/Calves
Friday-Biceps/Triceps
Saturday-Off
Sunday-Off

Goal Measurements
Arms: 18"
Chest: 50"
Waist: 29"
Thighs: 26"
Calves: 16.5"

11

Thursday
Chest/Calves

BB Bench
135x2x15
185x1x8
225x2x4
245x1x1
255x1x1
205x1x4
195x1x4

BB Incline
115x1x15
135x1x12
155x1x8
175x1x4

Neutral Grip Chest Press
140x6x12

DB Fiy
30x6x12

DB Pullover
60x6x12

Standing Calf Raise
165x6x12

Seated Calf Raise
2 Platesx6x20

BB Shrugs
315x3x15

12

Tried to go to the gym today; it was closed due to a parade. I am going to take today and tomorrow off. Diet started today. Did 20 mins of fasted cardio when I woke up.

13

Came down with what I think was food poisoning last night so the gym was a chore. Didn’t feel well enough to do the normal amount of volume so I went a bit heavier. I am happy with the bench since I was sick and it still went up 10 lbs from last week. I think its probably the abundance of food at my house (I am home for christmas) and muscle memory.

BB Bench
Warmup
135x2x12
155x1x12
185x1x3
205x1x2
225x1x1
245x1x1
265x1x1
135x2x12

BB Incline
95x1x15
135x1x12
155x1x8
175x1x6
185x1x3
205x1x3
225x1x1

Dips
BWx1x12
BW+25x1x10
BW+45x1x6
Bw+75x1x4

Did not do triceps or calves.

14

Tuesday
Worked out with a friend so I did not follow my workout. Heres what we did.
Soulders/Triceps

SS Upright Row/Military Press
Barx3x25

Behind the neck press
135x2x8

SS Rope Cable Upright Rows/Close Grip Cable Press Downs
RCUP
150x5x15-12
CGCPD
Stackx5x15-12

SS Cable Lateral Raises/Wide Grip Press Downs
CLR
40x4x10
WGPD
Stackx4x12

SS 45lb Plate Front Raise/Cable Rope Extensions
PFR
45x3x12
CRE
140x3x12

Marine Style Situps
4x25

15

Wednesday
Back/Biceps

Pullups
BWx2x8
BW+25x1x5
BW+45x1x3
BW+70x1x3

Front Pulldowns
132x6x12

Rear Pulldowns
108x6x12

Inverted Rows
BWx6x12

DD Handle Cable Rows
120x6x12

Deadlifts
135x1x12
185x1x8
225x1x8
275x1x5
315x1x3
365x2x2

BB Curls
Barx1x15
65x1x12
85x1x10
95x1x8
115x1x5

Machine Single Arm Preacher Curls
24x6x15-10

30 mins recumbent bike cardio.

16

Haven’t been able to relax or eat healthy since I got home. There is a ridiculous amount of junk food here. Oh well.
I went to the gym today for the first time since the last post. I’ve been really busy so I did a full body workout. Here it is.

Warmup

Squat
135x3x12

Bench
Worked up to 275 for 1 rep. this is a 10lb increase over last week.

DB press
60x1x12
70x1x10
80x1x8

Incline Bench
135x3x12

Military Press
95x3x12

Upright Row
95x3x12-10

DB Rear Delt Raise
25x3x12

Behind the neck Pullups
BWx3x6

Front Pulldowns
132x3x12

Chest Supported row (plate loaded)
60x3x12

DD Cable Rows
120x3x12

Deadlift
275x3x12-9

BB Curls
75x3x12

Preacher Curls
65x3x12

Hammer Curls
40x3x10

Skull Crushers
85x3x12

Rope Extensions
48x3x12

DB Lying Tricep Extensions
30x3x12-10

Standing Calf Raises
90x3x15

Seated Calf Raises
90x3x20

BW Calf raises
3x25

Rest times were really short. I was in and out in just over an hour

17

I took some time off from logging my workouts. This quarter is going to be a bit more difficult so I will only be training 3 days a week. I will probably run a bit more due to the fact that I can do that anywhere.

The routine will be a full body workout, three times a week.

Goals:

Same as before, although I’m not sure I will be in the gym enough to get that big.

Run 1.5 miles in 9 mins

Todays workout

very short rest periods

Bench
185x3x12,10,8

DB Incline
50x3x12,10,8

Neutral Grip Chest Press
140x3x12,10,8

Pullups
BWx3x12,10,8

T Bar Row
125x3x12,10,8

Neutral Grip Machine Row
120x3x12,10,8

Bodyweight Hanging Row
BWx3x12,10,8

Military Press
65x3x12,10,8

DB Lateral Raise
30x3x12,10,8

Unilateral Rear Delt Raise
25x3x12,10,8

Skull crushers
95x3x12,10,8

DB Lying Unilateral Extensions
30x3x12,10,8

Ropes
140x3x12,10,8

BB Curls
85x3x12,10,8

Incline Curls
30x3x12,10,8

Hammer Curls
40x3x12,10,8

Have been following previously posted diet since monday. weight was 207 today which means I have gained 4lbs of fat over the holidays.

18

Everything in my life right now is scheduled and very routine so I feel that I need a routine to follow in the weight room.

There will be two working sets of each exercise and 3-4 exercises per body part. The first work set will be 12 reps followed by a rest period of 45 seconds or less. Then another work set of 10-8 depending on where the strength is at. Both sets will bet taken just short of failure.

Also I am eating a lot of beef so we will see if this has any effect on my physique. Normally I eat chicken, which always makes me tired and lazy. Maybe it’s the lack of fat in the chicken, I’m not sure.

I need to work on my delts, upper chest, biceps, and back thickness, as well as overall upper body development. My legs are fine for right now so in the interest of time I will do legs only on saturdays if I have time. I may use a double overhand grip on the deads. Not sure yet.

Cardio will be performed in the off days along with abs.

Cardio will be either running, elliptical, or recumbent bike.

Chest
BB Bench
DB Chest Press
Neutral Chest Press or Flies

Shoulders
Military Press
DB Lateral Raise
DB Rear Delt Raise

Back
Pullups
Close Grip T Bar Rows
Wide Grip Cable Rows
Deadlift

Biceps
BB Curls
DB Incline Curls
DB Hammer Curls

Triceps
Weighted Dips
Skull Crushers
DB French Press

Calves
Seated Calf Raise
BB Standing Calf Raise

19

Friday
Bench
185x2x12,10

DB Incline Press
50x2x12,10

Neutral Grip Chest Press
150x2x12,10

Militay
65x2x12,10

DB Lateral Raise
30x2x12,10

Unilateral DB Rear Delt Raise
25x2x12,10

Pullups
BWx2x12,10

Close Grip T Bar Row
135x2x12,10

Wide Grip Cable Row
120x2x12,10

Deadlift
225x2x12,10

Weighted Dips
25x2x12,10

Skull Crushers
85x2x12,10

Didn’t get to finish the rest. Had to go to class.

May do Biceps and Calves Tomorow.

20

Monday
Bench
190x2x12,8

DB Incline
55x2x12,10

Nutral Grip Chest Press
150x12,10

Military
75x2x12,10

DB Lateral Raise
30x2x12,10

DB Rear Delt Raise
30x2x12,10

Pullups
BWx2x17,10 ( I may start adding weight to this exercise)

Close Grip T Bar Rows
150x2x12,10

Wide Grip Cable Rows
120x2x12,10

Deadlift
275x2x12,10

Weighted Dips
25x2x12,10

Skull Crushers
85x2x12,10

Dumbell French Press
80x2x12,10

BB Curls
85x2x12,10

Incline Curl
30x2x12,10

Hammer Curls
40x2x12,10

Weight was 211 at the gym.