Well, I’m probably gonna be spending the rest of my weekends of my senior year at my house by myself, so why not add some spice to this boring saturday night by starting a training log? I figure that it might be nice to get some feedback from experienced lifters on how im training.
Im done with high school sports now so my main focus is purely putting on mass. Ive trained for basketball for a couple years, but i just recently started training for size. All my lifts are weak but slowly coming up. i started actually buying my own food and cooking for myself and that has helped me tremendously. I was about 165 and 6’3 not too long ago…
i’m 6’4 and 195
i dont have any 1 rep maxes, but when you read my log you can obviously tell im not very strong
i also havent trained legs in a while due to my ankle sprain during bball, but im gonna start training legs again this week
today was chest and triceps
bench- 145x5,5,5,5,9 (easy)
db incline bench- 40sx12,12,16 (45s)
dips- 13,11,6
overhead db tricep press- 60x12,12,15(65)
rope pulldowns- 90x12,12,12,11
machine flys- 110x12,12,12,12,17 (120)
felt good today, but dips always hurt my collarbone and i have no clue how to fix it
ill probably end up doing some cardio tomorrow, then the next day is legs and shoulders
ridethecliche- Yeah I think im gonna swap dips out for something else, they just dont seem worth a possible injury.
john- Im not going crazy with the cardio, I usually just do 25-30 minutes on the eliptical once or twice a week. I’m trying to keep somewhat in shape while gaining mass, but i’m also not trying to go overboard and burn off too much calories.
Well I guess my post from earlier didnt go through. I ended up lifting legs and shoulders today instead of cardio and it didnt go too bad for it being the first time in a while.
squats- 185x3x5 (felt unstable, ill bump up the weight when I get the grove back)
front squats- 135x2x5 (these felt way better than back squats)
lying leg curls- 110x12,12,11
leg ext.- 130x12,12,12 (easy)
leg press- 290x12,12,12
arnold press- 25sx12,12,12,12,12 (easy)
reverse pec fly- 80x12,12,12,12
cable lateral raises- 20x12,12,12 (first time doing these, felt pretty awkward)
I am bulking right now too, but I only do cardio to keep fat in check. Which I dont know your goals other than mass. I was doing cardio 2x a week at the beginning of my bulk and was struggling to gain but since dropping it all together, it has helped greatly, but I am not really concerned about adding some fat right now either. So like I said I dont know your actual goals. Just talking from a little experience.
john dylan- My goal is to gain as much muscle as possible without eating extremely sloppy. My main reason for some cardio was that I didnt want to put on too much fat and kid myself on muscle gain, which is something ive done before. But, I’m probably gonna stop doing cardio all together, besides occasional pick up bball. I figure if I eat a lot and I push myself even harder in the weight room, theres not gonna be that much excess fat.
BB rows- 135x5,5 (this is becoming my favorite lift)
pulldown rows?- 160x15,15,15 (2 plates a side next)
wide lat pulls- 130x17 150x12 130x12,12
preacher curls- 60x10,10,10
db curls- 25sx10,10,10,10
rope curls- 65x12 75x12
db shrugs- 65sx12,12,22
neutral chins- 6,6,6,4
I improved on pretty much all my lifts, and repped out a lot on weight that I used to think was heavy. Im taking a day off tomorrow, then gonna pump myself up for wednesday chest and triceps.
Overall your program sounds pretty solid. The only thing i would recommend is possibly throwing in some standing military press or push press. Also maybe some deadlifts. They are both excellent exercises for adding overall mass. Whats your diet look like? about how much protein, carbs and kcals are you getting in a day?
Thanks for the input man. Im trying to fit in deadlifts in my split somewhere, ill either end up doing them on my current leg day somewhere or put in a new leg day that focuses more on deads and the p chain, and I definatly gotta throw in standing military press on shoulder days. If you have any advice on how to space out the deadlifts feel free to let me know.
For my diet, to be honest im just trying to eat as much food as possible without eating a lot of junk foods. For example, this is what I ate today:
8:00am- protien shake
12:50pm- 12 in.roast beef subway sub, 6 in ham subway sub, peanut butter cliff bar
4:00pm- met rx protien bar (pre training)
6:00- protien shake, can of tuna (post training)
9:00- 6 whole scrambled eggs with cheese
I usually drink water throughout the day. Im still pretty skinny and this is a lot of food for me, but im gradually trying to push myself to eat more. Let me know what you think.
pre training weight- 197
im happy with 2 pounds in a week for right now, ive been eating better so hopefully next time ill tip the scale a little better
BB row- 135x5,5,5,5,10
pulldown rows(still dont know what these are called)- 180x12,12,9
wide lat pulls- 150x13,11 130x15
preacher curls- 70x5, 50x12,18
db curls- 25sx10,15 20sx lost count ha, but lots of reps
db shrugs- 70sx10,15,18
pullups-3 chins-2 neutral grip- 4,3 (these sucked today)
lots of chilli, eggs, and milk for the rest of the day
push press- 115x5, 125x5
military press- 95x10,8 (need to choose between this or push press)
machine shoulder press- 90x14,16
bent over db raise- 20sx12,16
machine lateral raise- 50x10,6(horrible 2 sets) 30x23,18
decline situps- 45x15, 25x11 then 4 reps with bw (thought i could get more, i guess not ha)
Try doing both push press and military press. Shoulders arnt that huge of a muscle group and I always trained them twice a week. I would do them once with legs and once with back. Also as another poster said earlier add deadlifts to your routine.
[quote]saucy wrote:
Thanks for the input man. Im trying to fit in deadlifts in my split somewhere, ill either end up doing them on my current leg day somewhere or put in a new leg day that focuses more on deads and the p chain, and I definatly gotta throw in standing military press on shoulder days. If you have any advice on how to space out the deadlifts feel free to let me know.
For my diet, to be honest im just trying to eat as much food as possible without eating a lot of junk foods. For example, this is what I ate today:
8:00am- protien shake
12:50pm- 12 in.roast beef subway sub, 6 in ham subway sub, peanut butter cliff bar
4:00pm- met rx protien bar (pre training)
6:00- protien shake, can of tuna (post training)
9:00- 6 whole scrambled eggs with cheese
I usually drink water throughout the day. Im still pretty skinny and this is a lot of food for me, but im gradually trying to push myself to eat more. Let me know what you think.[/quote]
eat sooner after your 8.00am meal, your waiting nearly 5 hours til your next meal. also breakfast should be your biggest meal, with lots of protein and carbs, i would say you need more carbs para-workout.
mr dan- ill try it out and see how it goes, and im adding in deads on my next leg day
kerley- at my school theres a break between classes around 10:30 so ill try to eat something there and then lunch is at 12:50, and im gonna start eating eggs with my breakfast and a protien shake, probably also some fruit or another type of carb
[quote]saucy wrote:
mr dan- ill try it out and see how it goes, and im adding in deads on my next leg day
kerley- at my school theres a break between classes around 10:30 so ill try to eat something there and then lunch is at 12:50, and im gonna start eating eggs with my breakfast and a protien shake, probably also some fruit or another type of carb
thanks for the advice guys
[/quote]
I wouldnt do deadlifts on leg day. They need to be done after squats and by then youll be too spent to put enough effort into them. But if you start a back workout with them youll be able to get in a great session. I recomend no more than 5 reps on your work set and no more than 8 on the warm ups
shoulders still killing me from sunday, but i went ahead and tried to max out and go heavy on bench, very bad choice
bench- 165x6, 185x1, 195x0, 145x8
db incline- 50sx8 (felt light but my shoulders were done by this point), 40sx8
upright chest press- 90x12, 140x6
pec flys- 90x15,15
preacher curl- 50x13, 70x8, 50x15,15
db curls- 25sx12,12,10double reps → 5 alternating
bb reverse curls- 45x10,16
skulls- 70x12
tricep db overhead press- 70x11
rope pushdowns- 85x13,15,14
i was pretty happy with my arm training today, but my chest training sucked a big one, i probably should of waited until my shoulders felt good but i wanted to get this session in because im going to london on thursday with my class and ill be back the 18th, so im gonna do a hard leg day tomorrow, maybe some light back stuff and just rest on the trip and start back up hard when i get back.