I decided to start a training log to keep track of what I’m doing to make sure I progress and don’t fall off the band wagon.
Age:18
Weight:190
Heigh: 5ft 7in
all my measurements and lifts are in my profile for your viewing pleasure. my goals for the summer (july, august) are as follows.
lose 10-20 lbs of body fat
bench 185
squat 275
deadlift 315 - goal reached ha cha!
I took some picture’s but havent got them on my computer yet. im currently on no supps. im using the t-dawg diet 2.0. and for training im using WSFSB.
I have a major imbalance in my left arm so im hoping to get that up to par while increasing core strength and staying fairly lean, and increasing size and strength as a primary goal.
[quote]Clifford wrote:
n3wb wrote:
Clifford wrote:
wednesday: lower body
box squats
135x5 warm up
185x5
205x4 set pins to high, hit the pins
205x5
215x5
single leg squats
90x8 right leg
50x8 left leg
stoped doing these balance was WAY off will find alternate excercise next time.
leg curls
60x6 warm up
75x6 warm up
90x6
90x6
90x6
plate pinch grip
20x45(sec)right hand
20x30(sec)left hand
20x45(sec)right hand
20x30(sec)left hand i dropped this one
20x45(sec)right hand
20x30(sec)left hand
my left leg has no balance i need to find a way to get it as strong as the right leg without having to worry about my balance. maybe step ups?
single leg squats with a added 90lbs?
If I was trying to get one leg as strong as the other I would do 1 leg leg press, leg curls, leg extenions for the same weight and reps in each leg.
i figured using machines to fix the imbalance would take longer then free weights. what are your thoughts on 1 leg squats on the hack squat machine?[/quote]
Good quad excercise but your need to make sure your hitting hamstrings to. free weights are good for building mass but if I was you I would focus on isolation of the muscles I was trying to get stronger.
Im no expert tho Im just sayin what makes sence to me.
135x5 warm up
185x5
205x4 set pins to high, hit the pins
205x5
215x5
single leg squats
90x8 right leg
50x8 left leg
stoped doing these balance was WAY off will find alternate excercise next time.
leg curls
60x6 warm up
75x6 warm up
90x6
90x6
90x6
plate pinch grip
20x45(sec)right hand
20x30(sec)left hand
20x45(sec)right hand
20x30(sec)left hand i dropped this one
20x45(sec)right hand
20x30(sec)left hand
my left leg has no balance i need to find a way to get it as strong as the right leg without having to worry about my balance. maybe step ups?
single leg squats with a added 90lbs?
If I was trying to get one leg as strong as the other I would do 1 leg leg press, leg curls, leg extenions for the same weight and reps in each leg.
i figured using machines to fix the imbalance would take longer then free weights. what are your thoughts on 1 leg squats on the hack squat machine?
Good quad excercise but your need to make sure your hitting hamstrings to. free weights are good for building mass but if I was you I would focus on isolation of the muscles I was trying to get stronger.
Im no expert tho Im just sayin what makes sence to me.[/quote]
i can start doing leg curls 1 leg at a time for hams. plus 1 leg hack squats for quads. no need to work calves like that they are equal in both size and strength.
185x5 warm up
205x5
215x5
225x5 could have got another
NO REST BETWEEN SETS FROM THIS POINT ON
Leg extentions
60x8 right leg
60x8 left leg
60x8 right leg
60x8 left leg
60x8 right leg
60x8 left leg
got a really good pump from these.
leg curls
65x8 right leg
65x8 left leg
65x8 right leg
65x8 left leg
65x8 right leg
65x8 left leg
plate pinch grip (at the same time)
22x45(sec)right hand
22x10(sec)left hand slipped
22x25(sec)right hand hand was sweaty
22x30(sec)left hand
hopefully doing my hams and quads 1 leg at a time will make them grow strong at an even rate. might try 1 legged leg press machine next time for quads.
225x5 warm up
245x5
255x5
265x5 readjusted grip after 3
Barbell Step-ups
135X8
155x8
185x7 hit the pins
setting up for these took to long ill try something else next week.
leg curls
110x10
110x10
110x10
110x10
Barbell wrist curls and reverse wrist curls
25x10
25x10
35x10
35x10
45x10
45x10
taking a few weeks to get my deadlift back to my old PR. i also believe what i thought to be a strength imbalance in my legs is just plain bad balance. since i can put up equal numbers on machines and barbells but no dumbells.
[quote]n3wb wrote:
Good job you should have 185 now, or be very close to it.[/quote]
yup im hoping when i hop back on them next month ill be getting 155x5 easy from decline and dumbbell benching. not to mention the lighter benching ill be doing on repition days. i also dropped 5-6 lbs im down to 184-185 after 2 and a half weeks on dieting.
