Books' Log

Training Logs
1

Hi guys,
My background is in Strongman, I trained for about 5 years that culminated in a First Timers competition. I kind of lost interest after that, and wanted to lose the excessive amount of fat that I had gained from (badly) eating and training for strength.
I started with changing my terrible! diet. I’ve cut right back on sugar, get most of my carbs from vegetables, get plenty of healthy fats and lots of lean protein (mainly from fish and chicken).

My problem is that little to no training but with a healthy diet has resulted in me turning into a feminine looking skinny-fat guy.
My goal is to get back at least the amount of muscle that I had while training for strongman and getting my BF down to less than 10%.

Current stats;
Height - 5’ 10"
Weight - 168lbs
BF - 20-15% (roughly

2

Just to kick start the log, last weeks training.

Monday - Chest, Triceps, Abs
Chest Press machine, inc. DB flyes, DB pullovers,
Seated tricep extensions, cable pushdowns (to failure)
Russian twists with a KB, sets of leg raises with a 10s hold.

Tuesday - Condtioning
12 boxjumps
12 KB swings
12 boxjumps
12 OH KB swings
12 boxjumps
12 KB snatches (10 each side) x3 rounds
Did this workout with a 20" box and a 16kg KB

Friday workout was a quick conditioning workout again, trying to kick my metabolism into high gear.
12 boxjumps
12 KB swings
12 boxjumps
12 OH KB swings
12 boxjumps
12 KB snatches

3

Monday.

Tonight was really an experiment to see where i am with deadlift strength;
Deadlifts, cabble rows.

4

Wednesday.

Shoulders.
Wide-grip High Pulls, Military Press into Push Press, Lateral Raises, DB Press, High Pulls on empty bar to burnout.

I’ll start posting numbers soon, I’m really just trying to see where I am.

5

Friday.

Chest.
Smith-machine inc. press, flat DB flyes, Chest press machine, DB pullovers.
Plus, a little bit of triceps work.

6

Friday.

Shoulders.
Snatch-grip High pulls, DB Press, DB Lat. Raises.

Back.
BB Rows, Wide-grip Pulldowns, Shrugs

7

Monday.

Back.
Pulldowns (supersetted with Chinup negatives), Deadlifts.

Chest.
Chest Press Machine, Inc. DB Press, Dips Negatives.

Triceps Extensions.

8

Tuesday.

Conditioning.
30s skipping,
30s russian twists
30s slam ball throws
30s rest
(x 4)

9

Wednesday.

Chest.
Smith-machine Press, Incline DB Flyes, Cable Flyes (drop sets).

Shoulders.
Push Press, High Pulls, DB Raises, Machine Flyes (drop sets).

10

Friday.

Shoulders.
Push Press, High Pulls(snatch grip), DB Raises, Delt Raise Machine (triple set).

Back.
BB Rows, Cable Rows/Pulldowns supersets.

Biceps.

11

Monday.

Chest.
Smith machine Bench, Inc. DB Flyes. (hurt my shoulder, so i went onto back instead of shoulders)

Back.
Deadlift, Cable Rows.

Biceps.
DB Curls, Straight bar Curls.

12

Wednesday.

Shoulders.
DB Press, High Pulls, DB Lateral Raises.

Chest.
Smith machine Press, DB Inc. Flyes (my shoulder popped during these so i had to finish early) Chest Press Machine.

13

Friday.

Back.
Deadlifts, Pulldowns (medium grip).

Shoulders.
DB Press, Hammer Strength Rows, DB Lateral Raises.

Triceps.
Close-grip Bench Press

Finished first week of Carb Cycling diet and I’ve lost 2lbs, while at the same time my deadlift has gone up 20kgs.

14

Monday.

Chest.
Smith-machine Bench Press, DB Pullovers, Machine Press.

Shoulders.
Machine Press, DB Lat. Raises, Shrugs.

Triceps.
Skullcrushers, Close-grip Bench Press.

15

Monday.

Chest.
Smith-machine Bench Press, DB Pullovers, Machine Press.

Shoulders.
Machine Press, DB Lat. Raises, Shrugs.

Triceps.
Skullcrushers, Close-grip Bench Press.

Shoulders feel a bit wobbly as i hurt them two days in a row last week, so stuck to using machines.

16

Wednesday.

Shoulders.
Push Press, DB Raises, Machine Press.

Back.
BB Rows, Pulldowns, HammerStrength Rows.

Biceps.
Cable Curls, BB Curls.

17

Friday.

Back.
Deadlifts, Goodmornings, Close-grip Pulldowns.

Chest.
Smith machine Press, DB Pullovers, Machine Press.

Biceps.
EZ Curls/Reverse Curls (superset)

18

Monday.

Chest.
Machine Press, DB Pullovers, Inc. Smith Press.

Shoulders.
Lateral Raises, High Pulls, Machine Lateral Raises.

Triceps.
Close-grip Press, Bench Dips, Tricep Pushdowns.