Been lurking around T-Nation for some time and decided on starting with a training log. Any critique and accountability is greatly appreciated.
Back Squat
135x5
185x5
225x5
275x5
295x5
315x5
295x5
Front Squat (to floor)
225x5
225x5
225x5
Barbell Split Squat(Slow Ecc.)
135x5ea.
135x5ea.
135x5ea.
Incline Bench
135x5r
155x5r
175x5r
185x5r
185x5r
205x5r
185x5r
1 Arm DB Flat Bench
75x10
75x10
75x10
75x10
Post Delt Flies (Pause, 10lbs)
6x10r
DB Chest Flies (Slow Eccentric, Pause, 35lbs
4x10r
Deadlift
135x5
185x5
225x5
275x5
315x3
365x3
405x1
425x1
RDL (Slow Eccentric, Pause)
225x6
225x6
225x6
225x6
Leg Press
600x10
600x10
600x10
Deadlift was kinda iffy… didnt feel very good but overall not a lot of corrections needed. Probably just one of those days where it doesn’t feel perfect. However, I didnt use straps for the first time on 425.
Today is an off day for me. I figured I would post my goals and where I am in relation to them.
I am 6’1" and 24 years old.
Currently, I am on a bulk with hopes of being about 220 by the end (Possibly January). 1 week ago I was 194.3 and this morning I was 200.6.
Macros are in the areas of 250P, 100F, 230C. These numbers are day to day depending on training (legs= high carb)
As far as PRs are concerned, I would like to see…
425 Back Squat (Current: 365x2)
500 Deadlift (Current: 455x1)
365 Bench Press (Current: 275x4)
225 Overhead Press (Current: 180x1)
335 Front Squat (Current: 275x2)
135 Weighted Pullup (Current: 100x3)
I realize that some of these goals are further away than others. My reasoning for this is simply that I have not put a lot of emphasis on certain lifts in the past (Overhead Press) and I feel certain that with a little more focus on that specific lift I can see large increases, especially with a gain of roughly 20lbs in the next few months.
Anyone with critique/advice fire away.
Warm-Up
Strict Snatch Grip Press
Barx20
Band Pull Parts
2x20
Barbell Rows
135x10
155x8
185x5
205x5
225x5
225x5
225x5
Lat Pulls
130x10
145x10
145x10
145x10
145x10
Post Delt Flys (10lbs w/ Pause)
3x15
DB Pullovers (Big Stretch)
3x10
DB Curls
3x15
Back Squat
135x5
185x5
225x5
275x5
315x5
Front Squat
225x5
225x5
225x5
225x5
225x5
Ive been stupid busy this week. Just got in some time before the gym closed this evening.
Shoulder press
45x10
65x10
95x10
115x5
135x5
145x5
145x5
155x4
95x10
Strict Snatch Grip Press
45x10
55x10
65x5
75x5
85x5
95x5
95x5
DB Power Fly
40x10
40x10
45x10
45x10
DB Lateral Raise
25x10
25x10
25x10
20x12
DB Curl
35x10
35x10
40x10
40x10
Pendlay Barbell Rows
135x5
185x5
205x5
Lat Pulldowns
135x10
135x10
135x10
150x10
150x10
150x10
165x10
150x10
135x12
Band Post Delt Fly
x30
x30
x30
x30
IYT Complex
10x10each
10x10each
10x10each
Band Pull Apart
x30
x30
I have had food poisoning this week so I have missed most of my workouts and lost some serious weight. Just now starting to get over it so I will get back in the gym tomorrow.
Barbell Rows
135x5
185x5
205x5
225x5
245x5
275x3
Lat Pulldowns
130x10
145x10
160x10
175x8
190x6
145x10
130x10
Chest Supported Alternating DB Rows (with pause)
50x12
50x12
50x12
DB Pullovers
40x10
40x10
40x10
Back Squat
45x10
135x5
185x5
225x5
275x5
315x6
315x5
Single Leg Press
115x10
130x10
145x10
145x10
Seated Leg Curl(Timing: 2-1-2)
90x10
105x10
120x10
135x10
150x10
Squat felt really good. Depth was great and 6 reps at 315 was a PR
Shoulder Press
95x5
115x5
135x5
155x3
165x2
185x1 miss
Seated Machine Press
100x10
100x10
100x10
Snatch Grip Press
55x10
65x10
65x10
Forward Lean Lateral Raise
15x12
15x12
15x12
15x12
DB Curl
35x10
40x10
40x10
Got two workouts in over the weekend.
Day 1
Deadlift
135x8
185x8
225x5
275x5
315x5
365x5
405x2
425x1
450x1
Front Squat
245x5
245x5
245x5
RDL
225x10
225x10
225x10
225x10
Standing Calf Raise
275x15
275x15
275x15
Day 2
Flat Bench Press
135x5
185x5
225x5
245x5
245x5
275x3 (missed the 4th)
Shoulder Press
95x10
105x10
115x10
115x10
115x10
125x10
DB Fly
45x10
45x10
45x10
45x10
DB Lateral Raise
20x15
20x15
20x15
20x15
Tricep Pushdown
60x10
60x10
70x8
80x6