GVkid's Training Log

Training Training Logs
21

Neck: 16"
Chest: 38.5"
arms: 13.75"
Forearms: 11.5"
Waist: 32.75" (at navel)
Thighs: 22"
Calves: 15"
Weight: 149lbs (I’m sure some of it’s water weight - I’m probably closer to 147 give or take)

I haven’t worked out specifics of a new program but my thoughts are a split between back, legs, shoulders, chest, arms - keeping a compound lift for each:
Deadlifts for back, Back squats for legs, military press for shoulders, bench press for chest, and (possibly dips) for arm days. all of those done at a (5x5) with another 4 or 5 exercises done about a (3x8) with sprints on at least 3 of the days other than legs. The weekend is off.

22

So here’s what I did tonight with back:
Deadlifts:
(5x260lbs) (5x265lbs) (5x270lbs) (5x275lbs) (5x280lbs)
Bent Over Rows:
(8x115lbs) (8x120lbs) (8x125lbs)
Towel Chin Ups: (shooting for (3x10) before adding weight
7, 4, 3
Reverse Flies:
(3x20lbs) (3x20lbs) (3x20lbs)
Lat Pulldowns behind the head:
(8x115lbs) (8x120lbs) (8x125lbs)
t’s and y’s:
(8x10lbs) (8x10lbs) (8x10lbs)

23

Back Squats:
(5x175lbs) (5x180lbs) (5x185lbs) (5x190lbs) (5x195lbs)
Lunges:
(8x95lbs) (8x100lbs) (8x100lbs)
Pistols: (3x8) with 25lb dumbbells
Plate slides:
Adductions: 35lbs
Abductions: 35lbs
ballwalk-outs (part of corrective shoulder exercises): 15 with serratus push-ups at the end

24

Military Press: (5x5)
(5x85lbs) (5x90lbs) (5x95lbs) (5x95lbs) (4x100lbs)
Shoulder shrugs: (3x8)
(8x135lbs) (8x140lbs) (8x145lbs)
Upright rows: (3x8)
(8x75lbs) (8x80lbs) (8x85lbs)
Front Raise: (3x8)
(8x10lbs) (8x15lbs) (8x20lbs)
Lateral Raise: (3x8)
(8x10lbs) (8x15lbs) (8x15lbs)

25

Deadlifts: (5x5)
(5x265) (5x270) (5x275) (5x280) (5x285)
Chin Ups (forgot my towel): (3x10)
10, 6, 6
Reverse Flies (on peck deck): (3x8)
70, 85, 100
Bent Over Row: (3x8)
(8x115) (8x115) (8x120)
Lat Pulldown (behind head): (3x8)
(8x115) (6x120) (8x120)
T’s and Y’s (3x8): 5lbs

26

Squats: (5x5)
(5x180) (5x185) (5x190) (5x195) (5x200)
Lunges: (3x8)
(8x90lbs) (8x95lbs) (8x100lbs)
Good Mornings: (3x8)
(8x95lbs) (8x105lbs) (8x110lbs)
Plate Drags:
Abduction: (3x8) 35lbs
Adduction: (3x8) 35lbs
Walkouts with serratus pushups: 15

27

Bench Press: (5x5)
(5x140) (5x145) (5x150) (5x155) (2x160)

  • Yes I know they’re low probably because I haven’t been doing them for the past 2 months…
    Pullovers: (3x8)
    (8x20lbs) (8x25lbs) (8x35lbs)
    D.B. Squeeze Press: (3x8)
    (8x25lbs) (8x30lbs) (8x30lbs)
    Incline D.B. Press: (3x8)
    (8x20lbs) (8x25lbs) (8x30lbs)
    Peck Deck Flies: (3x8)
    (8x70lbs) (8x85lbs) (8x115lbs)
28

Military Press: (5x5)
(5x80lbs) (5x85lbs) (5x90lbs) (5x95lbs) (4x100lbs)
Shoulder Shrugs: (3x8)
(8x135) (8x140) (8x145)
D.B. front press: (3x8)
(8x15lbs) (8x20lbs) (8x25lbs)
Front Raise: (3x8)
(8x10lbs) (8x15lbs) (8x20lbs)
Lateral Raise: (3x8)
(8x10lbs) (8x15lbs) (8x15lbs)