Base's Training Log

Training Bodybuilding
1

First, some statistics.

Age-19
Weight- 70kg
Height- 5ft 7/8"
1RM Bench- 120kg
1RM Squat- 160kg
1RM Deadlift-180kg

Okay, so there was some numbers, now i’ll tell you a little about me. I started training just over two years ago and have began to slip in the last few months, this is not really due to lack of interest, but the fact that i am constantly plagued with injury (tore my spinae erector badly several months ago, broke my wrist, niggling shoulder issues). But, i decided to try and get back into lifting, so, here’s the plan i will use:-

Monday (Strength specific upper body day)

Bench 6x3
BB Row 6x3
Push Press 5x5
Pull-up 5x5
Skullcrushers 3x5
BB curl 3x5

Tuesday (Hypertrophy specific lower body day)

Unilateral Leg press 1x25 1x20 1x15
DB SLDL 3x12-15
BB walking lunge 2x30
Seated calf raise 3x20
Weighted crunch 3x failure

Thursday (Hypertrophy specific upper body day)

Incline DB Bench Press 1x15 1x12 1x20
DB Row 1x15 1x12 1x20
DB Lateral raises 3x15
Pulldowns 3x15
Preacher curl 2x15
One arm Overhead DB extension 2x15

Friday (Strength specific lower body day)

BB Squat 6x4
Rack Deadlift 1x8 1x6 1x4 1x2
Leg curl 3x6
Standing calf raise 5x5
Hanging leg raise 3x8

So, theres the plan. And here’s todays (mondays) session:-

Monday 3rd March

Bench Press

80kg—> 3
90kg—> 3
90kg—> 3
100kg—> 3
100kg—> 3
110kg—> 2

BB row

80kg—> 3
80kg—> 3
85kg—> 3
85kg—> 3
85kg—> 3
85kg—> 3

Push Press

50kg—> 5 (wrist pain, changed to seated smith machine press)
40kg—> 5
45kg—> 5
45kg—> 5
45kg—> 5

Pull-up

Me—> 5
Me+20kg—> 5
Me+20kg—> 5
Me+20kg—> 5
Me+20kg—> 3

Skullcrushers

30kg—> 5
35kg—> 5
37.5kg—> 5 (slight wrist discomfort)

BB Curl

30kg—> 5
35kg—> 5
40kg—> 5

And there was my first session, i thought it went quite well, felt pretty good anyway. Feel free to comment or critique.

Base

2

sorry, you’re gonna have to translate that bullshit into american.

kb → lb

i refuse to learn the metric system

america, fuck ya

3

Where did you come up with this program?

4

Jacked- Just times everything by 2.2 (just do two, that’ll make it easier).

alit- I found it on here mate. Just about to go and do todays workout.

Base

5

Tuesday 4th march

Unilateral Leg Press

40kg/88lbs—> 25 reps
40kg/88lbs—> 20 reps
40kg/88lbs—? 15 reps

DB SLDL

15kg/33lbs—> 15 reps
20kg/44lbs—> 15 reps
25kg/55lbs—> 15 reps

BB Walking Lunge

30kg/66lbs—> 30 steps
40kg/88lbs—> 30 steps

Seated Calf raise

120kg/264lbs—> 20 reps
140kg/308lbs—> 20 reps
140kg/308lbs—> 20 reps

Weighted Crunch

+20kg/44lbs—> 25 reps
+20kg?44lbs—> 25 reps
+20kg/44lbs—> 25 reps

And that was that, it felt like it went okay, didn’t go too crazy with the weights (don’t want to risk re-injury so soon back into lifting). This was supposed to be the end of the workout but i did some DB shrugs aswell (traps are a weak point for me).

DB Shrugs

30kg/66lbs—> 15 reps
40kg/88lbs—> 15 reps
50kg/110lbs—> 12 reps
60kg/132lbs—> 8 reps

6

yeah this is the program by Clay something or other… i liked this program when i read about it… and my friend tried it and liked the results

7

I hope i like the results too m8, thanks for posting.

Base

8

Thursday 6th March

Incline DB Bench Press

15kg/33lbs—> 15 reps
25kg/55lbs—> 12 reps
12.5kg/28lbs—> 20 reps

DB Row

Same weights as Incline DB bench.

DB Lateral raises

12.5kg/28lbs—> 15 reps
15kg/33lbs—> 15 reps
15kg/33lbs—> 15 reps

Pulldowns

40kg/88lbs—> 15 reps
50kg/110lbs—> 15 reps
60kg/132lbs—> 14 reps (forearms)

Preacher curl

30kg/66lbs—> 15 reps
30kg/66lbs—> 15 reps (weight increase would have led to bad form).

One arm Overhead DB extension

10kg/22lbs—> 15 reps
15kg/33lbs—> 15 reps (harder than expected).

Overall i am happoy with the workout, much lighter than i’d usually go (due to the higher than usual reps), but, i’m willing to give anything a try. As always comments/critiques are welcome.

Base

9

Friday 7th March

BB Squat

140kg/308lbs—> 5 reps
140kg/308lbs—> 5 reps
150kg/330lbs—> 5 reps
160kg/352lbs—> 4 reps
(Jumped on the smith at this point, i was starting to feel unstable and as my gym does not have a squat rack ((i squat from stands on the smith machine)) i thought that this would be a good option).
120kg/264lbs—> 12 reps
180kg/396lbs—> 3 reps

Rack Deadlift

80kg/176lbs—> 8 reps
100kg/220lbs—> 6 reps
120kg/264lbs—> 4 reps
160kg/352lbs—> 2 reps

Leg Curl

40kg/88lbs—> 6 reps
50kg/110lbs—> 6 reps
60kg/132lbs—> 6 reps

Standing calf raise

120kg/264lbs—> 5 reps
150kg/330lbs—> 5 reps
170kg/374lbs—> 5 reps
200kg/440lbs—> 5 reps
120kg/264lbs—> 13 reps

Hanging leg raise 3x8

All 3 sets of 8 acheived.

To conclude, that felt like a good workout, my back was feeling pretty good (hope it’s the same tommorow morning). As always, comments/critiques are welcome and appreciated.

Base