From Full Body to This New Spilt

Training Training Logs
1

I use to do full body workouts exclusively, but I decided to change it up to three workouts: Legs, chest/triceps and back/biceps.

Legs
1/8/10

5/3/1 Front Squats
5x115, 5x150, 3x185, 5x195, 5x225, 6x255

Back Squats
5x315, 6x315, 7x315, 5x315

I did some ab work, i’m not really keeping track of that.

2

1/11/10

Bench
5x135, 5x165, 3x205, 5x245, 5x245, 6x245, 6x245, 6x245

5/3/1 Press
5x150, 2x170 (supposed to do 3 reps), 8x135 (last set was supposed to be 190 for 1 rep)

Dips
7x45, 6x45, 9x35

Cable tricep extensions
8x40, 10x40

3

1/12/10

5/3/1 Deads
5x225, 5x245, 3x295, 5x315, 5x365, 8x410

Pull-ups
15x0, 7x25, 5x45, 5x45

Dumbbell Rows
8x120, 8x130, 8x140

Preacher curls
10x50, 10x50, 8x50

4

1/15/10

5/3/1 Front Squats
5x115, 5x145, 3x180, 3x210, 3x240, 4x270

Back Squats
15x225, 16x225, 12x225

Leg Press
7x270, 7x360, 7x450

Chin-ups
7x0, 10x25, 9x25, 9x25

ab work

5

1/16/10

Bench
5x135, 5x155, 3x205, 5x225, 5x240, 5x250, 5x250, 5x250

5/3/1 Press
5x150, 3x170, 1x190

Dips
7x45, 7x45, 5x45

Cable tricep extensions
8x35, 10x40, 8x50

I rushed through the dips and extensions (gym was closing)

6

1/18/10

5/3/1 Deads
5x195, 5x245, 3x295, 3x335, 3x385, 5x430

Pull-ups
17x0, 5x25, 5x45, 4x70

Dumbbell rows
8x130, 8x140, 8x140

Preacher Curls
10x50, 8x50, 10x40

7

1/20/10

5/3/1 Front Squats
5x135, 5x155, 3x185, 5x225, 3x255, 2x285

Back Squats
6x315, 7x315, 8x315, 6x305

Leg Press
7x360, 7x450, 6x540

Chin-ups
6x0, 10x25, 10x25, 9x25

8

1/21/10

Bench
5x135, 5x165, 3x205, 1x225, the next five sets were done back to back {5x245, 4x225, 4x205, 5x185, 12x135}

5/3/1 Press
5x115, 5x135, 5x140

Dips
7x45, 7x45, 7x45

Cable tricep extensions
10x50, 8x50, 8x50

Push ups
with a medicine ball 30, feet elevated 10, Handstand pushups 3

9

1/25/10

5/3/1 Deads
5x225, 5x245, 3x295, 5x360, 3x410, 1x455- got it on the third attempt, after I moved my grip in closer.

Pull-ups
18x0, 5x25, 5x45, 5x70, 13x0

Dumb bell rows
8x140, 8x140, 8x140

Preacher Curls
10x50, 10x50, 8x50

a) Cable flies
10x17.5, 10x17.5

b) Push-ups
36, 26

10

1/27/10

Back Squats
5x165, 5x225, 2x275, 2x17x315, 4x315 (I did two reps every minute on the minute, except on the 18th minute i did 4 reps)

Chin-ups
5x0, 10x25, 7x25, 6x20, 10x0 (felt tired)