CU13's Log

Training Logs
1

I’ve been a lurker here for a long time, training on and off throughout high school and am now through one semester of college.

I want to create a log to keep myself accountable, as staying with training consistently has been my problem and the cause of my lack of quality progression.

My stats as of now (1/2/10), my starting point are:

Height: 6’0’’
Weight: 178
BF%: unknown (don’t really care)

Max lifts (yes, I know they are horrible):

Bench - 205x1, 185x3
Squat - 255x1, 225x4
Deadlift - 315 (last max out was a while ago)

I am using the template from Westside for Skinny Bastards with some slight changes. I will incorporate the perfect rep concept into the template as well as include additional shoulder days (I play baseball in school).

My goals are fairly simple: get bigger, and get stronger. I’m not even going to bother setting any numerical goals for my lifts or weight - I just want them both to go up.

As far as my diet I am following the “Pound a Week” diet, and am eating as much as I can, whenever I can but not to the point of eating fast food to pack on calories.

So, less typing, more working – today’s workout (first time incorporating the perfect rep and MFP concept):

Back squat: 105x3 (feeler), 115x3 (feeler), 155x3, 165x3, 175x3, 185x3, 195x3, 205x3 (MFP reached), 225x2 (acceleration diminished)

One-leg press: 90x3 (feeler), 110x3 (feeler), 130x3, 140x3, 150x3, 160x3, 170x3, 180x3, 190x3 (MFP)

RDL’s (from mid-shin): 135x3 (feeler), 155x3 (feeler), 245x3, 255x3, 265x3, 275x3, 285x3, 295x3, 305x3, 315x3 (MFP)

[Weighted ab circuit]

[Stretching]

Not sure I have the perfect rep concept down perfectly yet but I’ll give it a while to set in.

Upper body tomorrow.

As always, any comments, questions, concerns, insults are welcome

2

Weight upon waking: 179.4

This will be by starting point for one week from now (1/10/09) when I will aim to weigh in at 180.4

Lower back is a bit sore (a good sore) from yesterday’s DL’s but other than that my legs feel as if I could squat again today - not sure if this is good or bad

Upper body workout coming up today.

3

Today’s Workout:

Bench Press: 85x3 (feeler), 95x3 (feeler), 115x3, 125x3, 135x3, 145x3, 155x3, 165x3, 175x3 (MFP), 185x3 (acceleration diminished and I had to grind out the 3rd, should’ve stopped after 2)

Low Incline DB Press: 40x3 (feeler), 45x3 (feeler), 50x3, 55x3, 60x3, 65x3, 70x3, 75x3 (MFP - slight acceleration decrease in the 3rd so I called it quits)

Pullups (palms out, wide grip): BWx3, BW+5 x3, BW+10 x3, BW+15 x3, BW+20 x3, BW+25x3 (MFP)

Chest Supported Rows: 90x3 (feeler), 95x3 (feeler), 110x3, 120x3, 130x3, 140x3, 150x3, 160x3, 170x3 (MFP)

DB Shrugs: 60x5 (feeler), 65x5 (feeler), 70x5, 75x5, 80x5, 85x5, 90x5, 95x5, 100x10 (highest DB’s were 100’s so I repped it out hard on these, next time I’ll make sure to use the barbell to avoid this problem)

Preacher Curls: 65x6, 75x6, 85x6, 95x6, 105x6, 115x6 (MFP), 125x4 (decreased acceleration)

Straight Bar Tricep Pushdowns: 57.5x5, 62.5x5, 67.5x5, 72.5x5, 77.5x5 (MFP), 82.5x4 (decreased acceleration)

[Forearm Work]

[Stretching]

I have to say that using the perfect rep concept makes it more enjoyable to lift, but leaves me feeling like I am not leaving it all at the gym. I guess, though, that is the idea of the CNS stimulation.

I can’t say that I remember ever using 75’s on any type of incline benching before so that felt good to get up, and the 175 felt strong and quick on the bench as well.

Tomorrow I will try to hit my shoulders a bit depending on how I feel. I plan on using the “autoregulation” idea both for rep numbers and for taking off days - If I feel as if I can get a good workout in, I’m going to the gym.

Alright, time to go eat - I’ll check back in if anything comes up.

4

Today’s Weight: 178.2

Need to eat more.

5

Today’s Workout:

Standing Strict Overhead Press: 65x3 (feeler), 85x3 (feeler), 95x3, 100x3, 105x3, 110x3, 115x3, 120x3, 125x3, 130x3 (MFP), 135x2 (acceleration diminished)

Seated Military Press: 85x3, 95x3, 105x3, 115x3, 124x3, 135x3 (MFP), 145x2 (acceleration diminished) ** these weights are assuming a 45 lb bar weight on the smith machine, which it obviously isn’t but this makes it easier to keep track of for me

Lateral Raise + Front Raise (3 reps on each): 15x3, 17.5x3, 20x3, 22.5x3, 25x3 (the hard acceleration on these started to cause a twinge in my right shoulder, so I stopped)

Cuban Press: 15x8, 15x8, 15x8

Serratus Press: 225x15, 225x15, 225x15 **again these weights are based on a false 45 lb bar weight on the smith machine

Scapular Wall Slides: 10, 10, 10

[Ab Circuit]

[Stretching]

Felt pretty good today, haven’t done a lot of overhead pressing recently.

Will either take a day off tomorrow or hit my legs again depending on how I feel.

6

I have been doing a lot of reading on the site recently and have become interested in the 5/3/1 program that a lot of people seem to be using. I came across an approach to the 5/3/1 in which the main lift is performed as prescribed and two assistance exercises are then performed using the perfect rep protocol. I feel that this would be something I could make good progress on and I am going to try it out tomorrow for my deadlift day.

7

Today’s Weight: 181.0

8

Today’s Workout:

5/3/1 Cycle 1, Week 1:

Deadlift: Warmup sets, 185x5, 215x5, 240x12 (that is most definitely a rep PR)

Good Mornings: 115x3, 120x3, 125x3, 130x3, 135x3, 140x3 (never done these before so I took it slow and worked on a full range of motion)

Seated Hamstring Curls: 90x3, 100x3, 110x3, 120x3, 130x3, 140x3, 150x3, 160x3, 170x3, 180x3, 190x3 (MFP)

[Stretching]

[Foam Roll Work]

I used 315 as my 100% 1RM for the 5/3/1 setup.

It had been a while since I had done full deadlifts and I was pleasantly surprised at how well they went.

For good mornings I did not use the perfect rep and MFP protocol as I had never done them before. Nevertheless they felt great.

I am definitely feeling a day off tomorrow.

9

Today’s Weight: 179.0

Off Day Today

10

Threw today for the first time in a while - felt good.

11

Bench day tomorrow.

12

Today’s Weight: 180.6

13

Today’s Workout:

Bench Press: Warm Up, 120x5, 140x5, 155x14 (huge PR)

Low Incline DB Press: 55x3, 60x3, 65x3, 70x3, 75x3 (MFP), 80x2

Pullups (palms out): BWx5, BW+10x5, BW+10x5, BW+25x3, BWx8, BWx5

Seated Rows: 50x3, 60x3, 70x3, 80x3, 90x3, 100x3 (MFP)

BB Shrugs: 185x3, 195x3, 205x3, 215x3, 225x3, 185x10

[Ab Work]

[Stretching]

Psyched about the rep PR for the 155, the most I can remember doing is probably 6 or maybe 7 so that was huge for me.

Overall a great workout – and a great dinner to follow it.

14

Oh, and that was Cycle 1, Week 1.

15

Today’s Weight: 180.2

16

Today’s Workout:

Cycle 1, Week 1

Back Squat ATG: Warmup, 145x5, 175x5, 195x14 (another huge PR)

Leg Press (in plates per side): 2x3, 3x3, 4x3, 5x3, 6x3, 7x3, 8x3 (MFP), 9x3 (acceleration decrease), 8x10

Leg Extensions: 130x3, 140x3, 150x3, 160x3, 170x3, 180x3, 190x3, 200x3 … etc. etc., machine max x3 (had to do it)

[Stretching … lots]

[Foam Rolling]

Another huge rep PR for me on the squat … I had no idea I could get that many, but it was a battle.

Leg press felt strong, never really done it for big weights before.

Leg Extensions felt great and each set literally felt either easier or the same as the previous and it ended with me barely maxing out the machine. Next time I will use 5 reps for this.

Overall great workout today - feeling strong.

17

Oh, I played an hour of basketball with some friends before this workout and wasn’t sure how I would feel after all that running. Needless to say I did just fine.

18

Today’s Weight: 180.6

19

Today’s Workout:

Cycle 1, Week 1 (Workout 4 of 4)

Standing Overhead Press: Warmup, 85x5, 95x5, 120x7

Seated Military Press (Assuming 45 lb smith bar again): 95x3, 105x3, 115x3, 125x3, 135x3, 145x3 (MFP), 155x3 (acceleration decrease)

V-Bar Pushdowns: 52.5x6, 57.5x6 … etc., etc., … 87.5x6 (MFP), 92.5x5 (acceleration decrease)

Preacher Curls: 80x6, 90x6, 100x6, 110x6, 120x6, 130x6 (MFP), 140x6 (acceleration decrease)

Pullups (palms in): BWx3, BW+10x3, BW+25x3, BW+35x3 (MFP), BWx8

Dips: BWX3, BW+10x3, BW+25x3, BW+35x3, BW+45x3, BW+55x3 (MFP), BW+70x3 (acceleration decrease)

[Forearm Work]

[Stretching]

Good workout today – maybe have overestimated my supposed overhead press max (never tested for it), but it went well nevertheless.

Don’t know why I went in the stupid order I did for assistance exercises, next time I’ll fix that.

20

Today’s Weight: 180.4 on the dot

This is one week from when I weighed in at 179.4 which makes it a perfect 1 lb gain for the week. Next week I will aim to weigh in at 181.4

Off day today.