Beastin's Log

Training Logs
1

Finally figured out I should start keeping a log to keep track of everything. I’ve been lifting for about 4 years now, only 1.5 seriously though–starting after my first year of college when I ordered Berardi’s Scrawny to Brawny. I train to get bigger and stronger.

My goals are to get to 220 (currently 197) and to dead/squat/bench 495/405/315. My current bests are 445/335/265. I like to lift for a month or two with a program and then do something differently.

2/15/10: Back + Tris
Deadlift: worked up to 4053, 4253, 4452 (PR)
Pull-up: +653, +703, BW9
T-bar Row: 1805, 1905
Rope Pull: 1008
Cable Triceps Extension: 708, 80*8

Notes:
A lot of these exercises are new to me.
Deads aren’t, my old pr was 4252
On pull-ups, I can do +1252, put I’m trying to focusing on “feeling” the back, so I’m going lighter and really trying to get a mind-muscle connection. This is my third time doing chins in this fashion.
First time doing T-bar rows, I could feel them hitting the back more than BB rows, I think I’ll go with higher reps on these next time.

2

2/16/10: Legs
Front Squat: worked up to 2753, 2953, 3151
Back Squat: 24520
Leg Press: worked up to 6303, 6803, 7203, then 54015
Reverse Lunge: 2258, 2457

Notes:
pr on front squat
first time doing high rep reverse lunges
legs have never felt this trashed before

3

2/18/10: Chest
Incline BB from Pins: worked up to 2353, 2453, 2551
Flat BB from Pins: worked up to 2353, 2553, 2651
Incline DB: 1007/6/4; 907
Weighted Dips: +45*8/8/7/7

Notes:
Decent numbers but my mind wasn’t right
Triceps were killing me, and I’ve even been feeling them as I try to fall asleep
Likely because I’ve just started doing extensions for the first time in over a year

4

2/19/20: Legs
Top Half Back Squat: 4053, 4253
Front Squat: worked up to 2853, 3053, 3152
Back Squat: 25520
Leg Press: worked up to 6303, 6803, 7202, then 54015
Reverse Lunge: 2258, 2358, 245*8

pr on everything but leg press

5

2/21/10: Back
Rack Dead from Below Knees: worked up to 4153, 4353, 4552
Rack Dead from Above Knees: 4553, 4753, 4953, 5152
Pull Ups: BW8, +108, +207, +306, +405, +454
T-bar Row: 1608, 1708, 1807
Seated Cable Row: Whole stack + 27.5 * 12/10/10
Cable Curl: 115 + 27.5 * 8/7/7

6

2/22/10: Shoulders
A1. Push Press: 1358, 1458, 1558, 1656
A2. High Pull: same
B1. Seated DB Military: 50s8, 55s8, 60s8, 65s8, 70s4
B2. DB Upright Row: 50s8, 55s8, 60s8, 65s6
C1. DB Rear Delt Raise: 3583
C2. Machine Lateral Raise: 908/7/7

7

2/23/10: Legs
Top 1/2 Back Squat: 3153, 3353, 3653, 3853, 4053
Front Squat: 1853, 2053, 2253, 2453, 2653, 2853, 3053, 3153
Step Ups: 1858, 1958, 2058, 2158
Leg Press: 18050

8

2/25/10: Chest
Incline DB FSR (3 reps): 60, 65, 70, 75, 80, 85, 90, 95, 100, then 8010
Flat DB FSR (3 reps): same (except AMAP = 809)
Dips: +458, +558, +655, +556
Incline BB: 1358, 1558, 175*5

Notes:
DB presses were paused at the bottom position for 2 sec

9

2/26/10: Legs
Back Squat (to pins just below parallel): worked up to 3253, 3453, 3651
Leg Press: worked up to 6303, 6803, then 5409
Reverse Lunge: 2258, 2458, 265*7

Notes: first time doing squats with pins, probably wont do it again
terrible on leg press, but pr on reverse lunge

10

2/28/10: Back
Trap Bar Deadlift: worked up to 4053, 4253, 4453, 4653, 4753, 4953
Pull-ups: +459, BW8; +456, BW5; +454, BW4
Seated Cable Rows: 2258, 2358, 2358
Straight Bar Tri Extension: 1358, 1558, 1557

Notes:
huge pr on trap bar deads (prev: 455)

11

3/1/10: Shoulders
A1. Push Press: 1558, 1658, 1756, 1558
A2. High Pull: same
B1. Seated DB Military: 60s7, 65s7, 70s6, 65s6
B2. DB Upright Row: 50s7, 55s7, 60s6, 55s7
C1. Face Pull: 10583
C2. Cable Lat Raise: 4583
D1. Machine Lat Raise: 9573
D2. Rear Delt Raise: 40s73

12

3/2/10: Legs
Back Squat FSR (3 reps): 185, 205, 225, 245, 265, 285, 305, 325, 335, 3451
20 rep back squat: 265 pounds
Step Up (R/L): 185(8/8), 205*(8/8), 225*(7/7)
Leg Press (plates/sidereps): 43, 53, 63, 73, 420, 2*40 [set of calves in between]

Notes:
Squatting felt really good…trying to focus on keeping my chest up
Could of went for more on 345, but that was a pr so didn’t want to push too much
pr on 20 rep squat…hardest one yet, didn’t know if i would be able to finish it

13

3/4/10: Chest
DB Incline: 1006/5/5/4, 808
DB Flat: 1004/4/3/2, 809
Dips: +557/6, +457/6
Incline BB: 135*8/7/7/5
Lo-Hi Cable: 50

14

3/5/10: Legs
Front Squat FSR (3 reps): 195, 215, 235, 255, 275, 295, 315, 3251
Leg Pres FSR (3 reps): 360, 410, 450, 500, 540, 590, 630, 680, 7202, then 54015
Lunge: 1858/8, 1958/8, 2058/8, 225*7/7

15

3/6/10: Back
Rack Dead from below knees FSR (3 reps): 275, 295, 315, 335, 365, 385, 405, 425, 445
Rack Chin: +4512/10/8/8, BW10/6
Seated Cable rows: whole stack + 12.5 * 12/10/9
Pull-ups FSR (3 reps): BW, +10, +20, +25, +35, +45, +55, +65

Notes:
First time doing rack chins

16

3/8/10: Shoulders
A1. Seated DB Military: 75s3/4/5/5/5
A2. Upright DB Row: 55s3/4/5/5/5
B1. Push Press: 1553/4/5/5/5
B2. High Pull: 1553/4/5/5/5
C1. Dead Start Lateral Raise: 25s5/5/5
C2. Dead Start Rear Delt Raise: 35s5/5/5
D1. Face Pull: 1008/8/8
D2. Cable “Power” Lateral Raise: 508/7/7

17

3/9/10: Legs
Back Squat FSR (3 reps): 195, 215, 235, 255, 275, 295, 315, 335, 345, 3551…then 13550
Step Up (L/R): 1858/8, 2058/8, 225*8/8
Leg Press: lot of volume, i was pretty wiped out

pr on back squat & step up

18

3/11/10: Chest
Bench press from Pins FSR (3 reps): 155, 175, 195, 215, 235, 255, 2752 (PR)
Incline DB Press: 100s3/4/5/5/4, 80s9
Dips: +458, +557, +655, +55*6

19

3/12/10: Legs
Front Squat FSR (3 reps): 185, 205, 225, 245, 265, 285, 305, 325, 3351
Lunge: 18510/10, 2059/9, 2259/9, 245*5/5
Leg Press FSR (3 reps): 360, 410, 450, 500, 540, 590, 630, 680

20

3/14/10: Back
Trap Bar Deadlift FSR (3reps): 315, 335, 365, 385, 405, 425, 455, 475, 495
Rack Chins: BW16, 12, 10, 9, 8
Seated Cable rows: 22174
Lat Pulldown: 15510*3