Hanksman Training Log

Training Training Logs
1

Ive been looking at this website awhile and have decided a log in order to get helpful advice with my training. Im currently 16 years old at 6’ 1 and weight roughly 180ish since losing some weight after going away for awhile. My Goals are to get stronger overall with gaining some size alongside it.

I have been lifting weights for about 2 years but for the first 20 months all I did is bench and that was usually 4-5 times a week ( yes it was horrible). After that a friend set me straight and I started 5/3/1 alongside squating and deadlifting regulary for the first time. Now I hope posting this will help me alongside the kinds of assistance work I chose for each day.

The only other things I must add is that I injuried my shoulder and so until that is better I will be doing DB incline instead of MP. Now here the log begins.

Current Training maxes
Bench- 200
MP- 125
Squat- 225
Deadlift- 290

Mesocycle 4, week 3, day 1+ 2(Couldnt get to the gym so I had to combine them)

Diesal Crew Shoulder warmup
Bench- 45 x 10, 135 x 3, 150 x 5, 170 x 3, 190 x 7 (PR)

Squat- 45 x 10, 135 x 3, 175 x 5, 195 x 3, 215 x 10 (PR)

Close-grip bench- 115 x 10, 135 x 10 x 2

Leg Press- 315 x 10 x 2, 225 x 10

Tricep pushdowns- 2 x 12, 1 x 25

Seated Calf raises- 3 x 12

Decline Situps- 1 x 10 ( Ran out of time)

Feel free to comment.

2

[quote]Hanksman wrote:
After that a friend set me straight and I started 5/3/1 alongside squating and deadlifting regulary for the first time[/quote]

That’s all blacklabel right thur.

Welcome to T-Nation, finally. Update this log everyday or be cut!

3

MC 4, Week 3, Day 3

Diesal crew Shoulder warm- up
DB Incline
20 x 10
50 x 5
55 x 3
60 x 14 (PR)

Chin ups- 10,4,4,4,3 - 25 total

Rear delt flys - 10lbs x 10x 3

Lateral raises- 10lbs x 10x 3

Random tri and bi junk

4

How did the shoulders feel?

5

[quote]BlackLabel wrote:
How did the shoulders feel?[/quote]

Didnt hurt at all which was sexy

6

MC 4, week 3, Day 4

Deadlift
135 x 5
225 x 5
255 x 3
275 x 10 (PR) Had about 5 or so more in me, but my hip started to hurt so I called it

GMs
45 x 10 x 2
65 x 10 x 2
75 x 10 First time doing these in awhile so stated of light

Cable Rows
110 x 10 x 2
120 x 10
130 x 10
110 x 10

Decline situps-10 x 2

Back extensions- 10 x 2

10lb plate twists0 15 x 2

seated calf raises- 2 plates x 12 x 3

7

MC 4, week 4, Deload

Diesal shoulder warmup

Bench
45 x 10
135 x 3
145 x 5 x 2
155 x 5

Close grip bench
135 x 10 x 3

DB Bench ( Didnt do incline to give shoulder less stress)
25 x 10
60 x 5
65 x 5
70 x 5
75 x 3
85 x 2(PR)

BB Curls-
45 x 10
65 x 10 x 2

DB Rows
70 x 10 x 2
75 x 10

Rope curl + pushdowns - 3 x 10

Deload was nice and easy, nothing that hard.

8

Why are you getting PR’s on your deload week?

9

[quote]BlackLabel wrote:
Why are you getting PR’s on your deload week?[/quote]

Bad Idea I know, but I wanted I could do the 85s for when I get back to school. Once again stupid idea.

10

Yesterdays + Todays Work out

MC4, Week 4, Deload

Squat
45x 10
135 x 5
145 x 5
155 x 5
135 x 10 x 2
145 x 10

GMs
45 x 10
55 x 10
65 x10

Chinups- 11, 6, 5

Leg press
315 x 10
225 x 10
135 x10

CS Rows
1 plate x 10 x 3

Decline situps- 10 x 3

Plate twists - 10lbs x 10 x 2

s- calf raises - 12 x 3

Today

Diesal Crew WArmup

DB Curls
35 x 10
30 x 10

Hammer Curls
30 x 10
25 x10

Cable rows
100 x 10
110 x 10
120 x 10

Db Shrugs
65 x 20 x2

rear delt flys
10 x 10 x 2
12 x 10

Lateral Raises
10 x 10 x 3

DB flys
20 x 10 x 2

Tricep pushdowns- 12 x 3

Tricep extensions- 10 x3

Cosgrove 8 complex w/e 65lbs

Calf raises 15 x 2

11

This is not a deload… what the fuck???

12

[quote]BlackLabel wrote:
This is not a deload… what the fuck???[/quote]
Trust me it looks like its alot but it took me 15 minutes to do and was stupidly easy.

13

Cycle 5, week 1

Diesal Crew shoulder warmup

Bench
45 x 10
135 x 3
155 x 5
165 x 5
175 x 13 ( one less rep than last time, blame it on sleep/ my head wasnt really in it.)

CG Bench
115 x 10
145 x 10 x 2
135 x 10
125 x 10

DB Rows
85 x 10
80 x 10
75 x 10
70 x 10
65 x 10

DB Bench
65 x 10
50 x 20
40 x 20 (DB Bench is definitly a keeper.)

Main lift wasnt the best but im very happy with how the accesory went. Overall a good day.

14

I heard some Mexican that you never met took out his iphone and started showing you pictures of bodybuilders???

Edit: By the way I think you should bump up the weights 10 or 15 pounds next cycle.

15

[quote]BlackLabel wrote:
I heard some Mexican that you never met took out his iphone and started showing you pictures of bodybuilders???

Edit: By the way I think you should bump up the weights 10 or 15 pounds next cycle. [/quote]

Yes it was the fucking wierdest thing ever, I have never even seen in in the gym before. Also bumping up the weights is probally a good idea. I still havent decided how much to bump up my deadlift this cycle so I have to figure that up soon.

16

[quote]Hanksman wrote:

[quote]BlackLabel wrote:
I heard some Mexican that you never met took out his iphone and started showing you pictures of bodybuilders???

Edit: By the way I think you should bump up the weights 10 or 15 pounds next cycle. [/quote]

Yes it was the fucking wierdest thing ever, I have never even seen in in the gym before. Also bumping up the weights is probally a good idea. I still havent decided how much to bump up my deadlift this cycle so I have to figure that up soon.[/quote]

When I was still doing 15+ reps after a few months I was told to bump it up 30 lbs. I think that’s a good place to start.

17

[quote]BlackLabel wrote:

[quote]Hanksman wrote:

[quote]BlackLabel wrote:
I heard some Mexican that you never met took out his iphone and started showing you pictures of bodybuilders???

Edit: By the way I think you should bump up the weights 10 or 15 pounds next cycle. [/quote]

Yes it was the fucking wierdest thing ever, I have never even seen in in the gym before. Also bumping up the weights is probally a good idea. I still havent decided how much to bump up my deadlift this cycle so I have to figure that up soon.[/quote]

When I was still doing 15+ reps after a few months I was told to bump it up 30 lbs. I think that’s a good place to start.
[/quote]

Okay that sounds good. Should I add the 30 to the base training max or do after I have already added the 10lbs for the new cycle if that makes sense.

18

Cycle 5, week 1

Squat
45 x 10
135 x 3
175 x 5
195 x 5
205 x 10 (Hit the safety pins forced me to stop which sucked balls, Tried some singles afterward which was a bad idea.)

Leg Curl
140 x 10
130 x 10
120 x 10
110 x 10
100 x 10

Leg Extensions (Leg press was being used + running out of time so threw these in.)
10 x 3

Decline situps
15 x 1 (Had to go)

Had to do work with a power auger today which was quite a workout.

19

Cycle 5. week 1

Diesal Crew warmup

M- Press ( Shoulder was feeling good so went for it
45 x 10
100 x 5
110 x 5
115 x 5 (Probally gonna just do prescribed reps for a bit until shoulder feels 100%)

Chin ups- 10, 6, 5, 5, 5 = 31 reps

Delt flys
10lbs x 10 x 3
15 x 10 x 2

Lateral raises
10lbs x 10 x 2

Trice pushdowns with straight bar and rope.

Overall good day

20

We gotta get some vids up for ya, check out your form.