Started training 1.5 years ago. Went from 137 to 168 with proper nutrition and training in a year. Unfortunatly 6 months ago started working 95+ hours, not eating and sleeping and not working out. So here I am 6 months later ready to do it again !! Current weight is 158. Goal: 170 by December.
Current Stats:
Height 5’10"
Weight: 158
Incline Barbell: 225
Deadlift: 335
Squat: 245 
6/13/2012
Mood: Excited!
Went in late afternoon to train cheat and tris. Legs were way to sore to train back and bis so that’s what I settled in!
Incline barbell press:
135x8
185x8
205x6
225x1 (how do I go from 6 reps to 1 on 20 more pounds :/)
185x6
205x4
135x12
Felt pretty good on the barbell… That’s my staple exercise hence the number of sets.
Flat DB Flies:
35x8
40x8
45x8 (Weights are per hand)
Single handed alternating flat DB Press (name? Lol)
55x10
60x10
65x10 (weight per hand and reps are total … 5 each)
Dips:
15x3
That’s for the main exercises finished up with some tri extensions, cable work etc.
Overall… Feels great to be back at it! Diet was solid today I would say…
Breakfast: 1 cup oats brown sugar vanilla an apples and a pure protein drink 35g protein per can
Breakfast #2: 3 hours later, 4 eggs 2 pieces of Arnold double protein bread and a big glass of milk.
Lunch: tuna sandwich,apple
Pre workout: half cup oatmeal, pure protein drink
Post workout/ dinner: steak with sweet potato n sour cream
Before bed: half cup oatmeal and a protein drink
Any suggestions so far?
6/14/2012
Mood: Shot
So after working from 4 am to 9pm I stopped at the gym to hit back and bis. Ate solid all day and 45 mins before the gym I saw Wendy’s and said eh what the hell it won’t kill me. WRONGGG!
I started with deadlifts:
135x8
225x8
315x4
335x1
I almost fainted -_-. Don’t know what the hell happened but the wendys killed me I felt like complete shit. Tried to do bent over bb rows and halfway thru the set threw the bar to the floor and walked out of the gym.
What a waste of a workout - depressing. Lesson learned… No more fast food.
6/16/12
Mood: Ready to pound some lats!
Did not make it to the gym last night worked 4am to midnight!
Went in around noon to catch up on my back and bi workout that failed last session.
Bent over BB rows:
135x8
135x8
155x8
175x6
185x5
Pull ups:
5x8 Bodyweight
BB in Corner rows:
45 on Bar x 8
45,25 on Bar x 8
45, 25, 25 on Bar x8
Lat pulldown supersetted with standing arms extended lat extension** (dont know name)
All with strict form:
85 Superset with 42
100 Superset with 50
120 superset with 57
8 reps each.
Various Bicep work outs (not a big direct arm guy)
Finished with a machine that has a rope with adjustable resistance… POUNDED THE LATS!!!
My goal has always been to get some nice lats/serratus going!
Going to give 5/3/1 a shot starting tomorrow.
4 Day Split
Legs
Chest
Back
Shoulders
Is it better to do 2 days on 1 day off or alternate between on off ? Anybody have any insight on this ?
Squats 90% = 205
Incline Bench 90% = 205
Deadlift 90% = 300
Clean and Press 90% = 140
6/19/2012 5/3/1 5’s Legs
Warmup 50x10, 135x10
245 1RM
SQUATS
185 x5
195 x5
205 x5
ASSIST EXCERCISES
SQUATS
135 x10
135 x10
135 x10
SEATED CALF RAISES
4 Sets of 15 Increasing Weight
LEG EXTENSION
3 Sets of 12 Increasing Weight
LEG CURL
3 Sets of 12 Increasing Weight
All together took 45 Minutes. Am I on the right track here or am I fucking this all up !?
That’s a serious physique you built in a single year; not to mention you are quite strong.
As far as I’m concerned, I’ll take two days in one day off. Lifting one day in one day off would not satisfy my urge to lift, I’d be like a kid on christmas every off day.
Haha, I feel the same way ! So I am doing 2 on 1 off and gonna hit arms on a separate day.
6/20/12 5/3/1 5’s Chest
Incline Bench 1RM 225
Warmup Bar x10
95 x10
95 x10
170 x5
180 x5
190 x5
135 x10
135 x10
135 x10 (For assistance)
Flat Bench DB Flies with 30’s
4 Sets of 10
Body Weight Dips
3 Sets of 15
Alternating Flat DB Press
55’s x10
60’s x10
65’s x10 (10 Meaning 5 Reps each hand alternating)
Felt Pretty good, had a nice pump !! Legs feel great from yesterday feel worn 
6/22/12
5/3/1 Shoulders 5’s
Instead of Clean and press I decided seated military bb press was the excercise ill go with.
Seated BB Military:
45x8
90x8
115x5
125x5
130x5
90x10
90x10
90x10
90x10
90x10
Front DB Raises (Thumbs Pointed up)
25’s x 8 (each hand)
30’s x 8 (each hand)
35’s x 8 (each hand)
Seated Arnold Presses: (light)
35’s x10
35’s x10
35’s x10
To wrap up i went to the cables and did reverse crossovers for rear delts
went from 20x 10 to superset of 30x10 back and forth 3 times WHAT A BURN!!!
Felt like a solid workout!
6/23/12 5/3/1 5’s
Deadlift Day
Went in with lack of energy, WHY DOES THIS KEEP FALLING ON DEADLIFT DAY!!!
45x10
135x10
250x5
265x5
285x5
165x10
165x10
165x10
Weights just felt heavy it was hot as FUCK in the gym causing my hands to slip on the bar MAJOR PITA. Chalk next session!
BW Pullups
3x 10
Lat Pulldown Superset with standing Lat Pull Down
3x8 EACH
Resistance Rope lat pull machine
50 Feet on “7”
75 Feet on “6”
100 Feet on “5”
Got loopy towards end … really think it was the heat …
also what is a good energy booster pre-workout i seem to lack some energy !
Funny as it may sound, I did not read your comment on my log but acted as you advised me.
I started deep-squatting (as deep as I can given my current flexibility) and focusing on bench and overhead pressing. As far as pullups are concerned, I’ll do them when I can lift my own bodyweight with the lat pulldown machine, which should happen pretty soon… I hope, haha.
Great trainings, and I now it’s hard when the weather is so f—ing hot!
