Blood and Guts (ish)

Training Training Logs
1

Had a layoff because of med school, but slowly getting back in. Did a tryout week last week to see if id enjoy the program, and taking this week off because i got sick on saturday. Next week im going all in.

Log from last week: (I have no idea what the stack on the cable machine in my gym weights, so i just write up pin number. Stack goes from zero to 15 pins)
DAY 1 - Shoulders and Triceps:
Superset
A1 - High Cable Lateral: 0 pin X15
A2 - Cable Y Raise: 0 pin X 15

B1 - Cable Lateral Raise: 0kg X16

C1 - DB SHOULDER PRESS: 15 KG X10

D1 - Crossbody Triceps Extensions: 1 pin X12

E1 - Overhead Extension: 4 pin X13

E2 - Lying DB Triceps Extension: 10 kg X10

DAY 2 - BACK
CHEST SUPPORTED LAT PULLDOWN (USING TWO CABLES): 6 PIN X10
SEATED LAT ROW: 35 KG X10
REAR DELT SWINGS: 12,5 KG X45
UPPER BACK PULLDOWN (USING TWO CABLES): 6 PIN X9

DAY 3 - LEGS
SUPERSET
A1 - LEG EXTENSION: 35 kg X12
A2 - LEG PRESS: 160 KG X20

B1 - LEG CURL: 5 PINS X12

C1 - CALF RAISE: BODYWEIGHT X20 (I have a ankle injury so can¨t load up with weight yet)

DAY 4 - CHEST AND BICEPS
A1 - DB INCLINE PRESS: 17,5 KG X9
B2 - DB FLAT PRESS: 20 KG X8
C1 - CABLE INCLINE PRESS: 2 PINS X11
D1 - CABLE FLAT PRESS: 3 PINS X8
E1 - SEATED DB CURL: 6 KG X14
F1 - HAMMER CURL: 8 KG X10
Was supposed to do more for biceps but had to cut the workout short.

This is obviously not a complete copy of BLOOD AND GUTS, but same template. Starting Sunday im gonna train with this program for 6 weeks and then take a week off, and see how im progressing.
My goals for the end of this year is to hit the 30 kgs for reps on DB Incline Presses, 9 pins for reps on the Chest Supported Lat Pulldown, 25 kg for reps on DB Shoulder Presses, 200 kg for 20 on Leg Presses.

2

Started training at 16, did Stronglifts and got to 130 kg X5 squat and 160 kg X5 deadlift before i got myself injured. Had no clue about nutrition, and got to a sloppy 165. I did not do any upper body stuff. After getting injured i stopped training just 5 months in, got into the party scene and did not train for 4 years. Got back into it last year and stopped drinking once med school started.

Currently i weight 145 at 5¨10, 21 years old. I plan on doing maintenance for the first 6 week cycle, and see how much progress i can get out of that, and start bulking once my lifts stall.

3

In for the follow doc

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I should also mention that i jump rope 60 min 5 times a week, where i burn an estimated 800 calories, so even though i eat at maintenance i eat about 600 extra calories per day to compensate. Originally it was just a part of my exercise regime to regain ankle function, just a few minutes a day, but now serves as cardio, that i can do in my dorm before class.

I should also specify that my goals are to maintain my current shape, i have a 28,5 inch waist at about 12-13 % BF currently and would like to maintain that to the best of my ability. Just improving my v taper with lat, upper chest and shoulder training would make a big improvement. I figure improving strenght in 8-12 rep range would be the best way to go about achieving this. If my goals change, i will probably add a surplus. I have IBS, so i have to be very meticulous about what i eat and how much.

Will try to update here every workout, but my time is very limited :grin: