Decided to start a log here, for the convenience of it. Next time my piece of shit computer crashes, it won’t affect my training logs.
I’m in week 3 of a spec program for chest, and week 8 for biceps. I specialize one major and one minor body part at a time.
It’s the middle of the week for me (Monday + Tuesday off), so I’ll post my sessions from earlier in the week first.
Wednesday: Chest and Biceps
Bench Press Warmup
135x5
135x5
185x1
225x1
Pin Press ~5" ROM
275x1
315x1
345x3 rep cluster
Bench Press
242.5x5 <–PR
220x6
205x7
Incline DB Press
85’sx7
77.5’sx8
70’sx9
EZ Curl Warmup
60x5
60x5
80x1
100x1
110x1
EZ Curl
120x8 <–PR
110x9
100x10
DB Curls
50’sx8
45’sx9
40’sx10
Hammer Curls
30’sx20 <–PR
Thursday: Legs and Calves
Squat Warmup (full ROM squats)
135x5
135x5
185x1
225x1
275x1
315x1
Partial Squat from Pins
365x1
405x1
455x1
495x3 rep cluster
Full Squats
275x6
250x7
225x8
Romanian Deadlifts (focusing weight on hamstrings)
225x8
275x8
315x8
Seated Calf Raises
225x12
275x12
315x12
365x12
Friday: Delts and Triceps
Lateral Raise
20’sx8
25’sx8
30’sx8
32.5’sx8
35’sx9 <–PR
Behind-the-Neck Press, focusing on rep quality
120x9
110x10
100x11
Chest-Supported Rear Delt Raise
25’sx10
30’sx10
35’sx10
40’sx10
50’sx10 <–PR
Neutral-Grip DB Skull Crushers
25’sx5
30’sx5
40’sx5 <–PR
36.25’sx5 <–missed sixth rep
32.5’sx7
Pressdowns w/ Straight Bar
66.25x12 <–this set was supposed to be 76.25, but I’m a dumbass
76.25x8
70x9
63.75x10
DB triceps Press finisher
50x12
Hit three PR’s despite only getting three hours of sleep last night.
Starting to feel just a little irritation in my right shoulder. Kinda bugged me on the laterals and rear delt raises. Hopefully it’s just from not being fully rested.
Saturday: Got roped into working overtime, didn’t get home until 7pm. I’ll make up my back/calves workout on Monday.
Sunday: Chest and Biceps
Bench Press Warmup
135x5
135x5
185x1
225x1
255x1
Pin Press ~5" ROM
275x1
315x1
350x3 rep cluster <–PR
Bench Press
255x3 <–PR
235x4
210x5
Incline DB Press
87.5’sx7 <–PR
80’sx8
72.5’sx9
EZ Curl Warmup
60x5
60x5
80x1
100x1
110x1
EZ Curl
122.5x8 <–PR
112.5x9
102.5x10
DB Curls
51.25’sx8 <–PR
46.25’sx9
40’sx10
Hammer Curls
30’sx21 <–PR
Not only did I PR every fucking thing today, I did it in less time. Only took an hour and fifteen minutes, and this is my long workout. I’m trying to cut down my gym time a bit, 'cuz I’m starting to take way too long.
Ugh. Didn’t get time to make up my Saturday workout, and NOW I have a SHITTY workout today.
Wednesday: Chest and Biceps
Bench Press Warmup
135x5
135x5
185x1
225x1
255x1 ← right here is where I realized that today is NOT going to be a good day
Pin Press ~5" ROM
275x1
315x1
350x2 rep cluster
Bench Press
290xF
265xF ← FML
185x5
185x5
Incline DB Press
60’sx10
60’sx10
EZ Curl Warmup
60x5
60x5
80x1
100x1
120x1
EZ Curl
107.5x10
98.75x11
90x12
And I just ran out of gas. Oh well, better luck next time.
Alright, this is Day 1 of my new Back/Calves spec routine. My shoulders were starting to get irritated from benching heavy twice a week, so it’s time to balance things out some.
Thursday: Back and Calves
Pulldown
90x5
135x3
180x1
160x5
140x6
120x10
T-Bar Row - narrow, neutral grip.
205x12
250x5 ← PR
230x6
210x10
Bent Row
185x8
170x9
155x10
Single-leg Calf Raise
BWx15x3
Seated Calf Raise
315x12
315x12
300x12
285x12
270x12
Friday: Delts and Triceps
Lateral Raise
20’sx8
25’sx8
30’sx8
32.5’sx9
35’sx10 <–PR
Behind-the-Neck Press
122.5x8
112.5x10
102.5x12
Chest-Supported Rear Delt Raise
50’sx12 <–PR
50’sx12
50’sx10
50’sx10
50’sx8
Neutral-Grip DB Skull Crushers
20’sx8
30’sx8
35’sx3
40’sx3
35’sx5
30’sx9
Pressdowns w/ Straight Bar
76.25x15
95x8 <–PR
87.5x9
80x10
DB triceps Press finisher
50x20
Good workout for delts today. Need to get heavier on the rear delt raises to get them down in the 6-10 range.
Much better triceps workout than last week. I’m convinced I need to put in more time warming up for them.
No training Saturday or Sunday due to sickness. Finally back to it today, but didn’t feel too great.
[u]Wednesday: Back and Calves
Deadlift[/u]
140x5
230x5
280x1
320x1
370x1
410x1
Rack Pull
425x1
475x1
515x1
Pulldown w/ Neutral Grip
160x8
145x9
130x12
Calf Raise
BWx15
45x15
90x15
Single-Leg Calf Raise
BWx10
25x8
Seated Calf Raise w/ static hold on last rep
365x12
315x12
275x15
225x20
225x18
Seems my log entry for yesterday never showed up. Hmph. Did chest and biceps. Hit an 8-rep PR for EZ curls using 125, and barely missed a 5-rep PR with 245 on bench press. Other than that, nothing spectacular.
Friday: Legs and Calves
Squat - full depth
135x5
135x5
185x1
225x1
255x1
275x10 ← PR
250x10
220x10
Good Morning focusing on hams
185x8
225x8
245x8
Natural GHR first time ever doing these. I like them, I just need to make some changes to my ‘apparatus’
BWx5
BWx5
Standing Calf Raise
BWx20
45x15
90x15
Single-Leg Standing Calf Raise
BWx10
30x10
40x10
Saturday: Delts and Triceps
Log Press
90x5
90x5
110x3
130x1
150x7
137.5x8
125x9
Lateral Raise
40’sx7 <–PR
35’sx8
30’sx9
25’sx10
Behind-the-Neck Press
100x9
90x11
80x12
Neutral-Grip DB Skull Crushers
20’sx5
20’sx5
25’sx2
30’sx2
35’sx1
40’sx3
36.25’sx4
32.5’sx5
Pressdowns w/ Straight Bar
95x5
87.5x6
80x8
DB triceps Press finisher
50x13
Not a great workout today. Didn’t eat enough.
Sunday: Back and Calves
Pulldowns
80x8
80x5
115x5
145x3
160x1
170x7
156.25x8
143.75x9
Chest-Supported Rows
185x8
170x9
155x10
170x8
155x9
T-Bar Rows
255x3
235x5
210x7
Seated Calf Raise
225x6
275x6
315x6
365x15 <–PR
345x15
325x15
315x15
315x20
Wednesday: Back and Calves
Pulldowns
90x5
90x5
115x3
135x1
160x1
170x8 <–PR
156.25x9
143.75x10
T-bar Rows
255x5 <–PR
235x6
215x8
Chest-Supported Rows
195x7 <–PR
180x8
165x9
Standing Calf Raises
BWx10
BWx10
45x10
90x20 <–PR
90x15
90x12
90x10
90x8
I love days like this. Walk into the gym feeling strong and just PR everything!
Thursday: Chest and Biceps
Bench Press Warmup
135x5
135x5
185x1
225x1
255x1
Pin Press
275x1
315x1
355x3 rep cluster <–PR
Bench Press
257.5x3 <–PR
235x4
215x5
Incline DB Press
92.5’sx5 <–PR
85’sx6
77.5’sx7
EZ Curl Warmup
60x5
60x5
80x1
100x1
120x1
DB Curl
50’sx11 <–PR
45’sx10
40’sx12
EZ Curl
100x8
90x9
82.5x10
UGLY last rep at 257.5 on bench. On DB press, I damn near got a sixth rep, but it got away from me.
Getting stronger every day again now that I’m completely over that virus.
Shit… I haven’t posted in a week??
Cliff notes:
Friday
10 rep PR on Full Squats - 280lbs
Saturday PR’s
Log Push Press - 155x11
Lateral Raises - 40’s x 8
Sunday
No training
Wednesday PR’s
v-bar row 250x8
Thursday: Chest and Biceps
Bench Press Warmup
135x5
135x5
185x1
225x1
255x1
Pin Press
285x1
315x1
345x1
Bench Press
290xF
275x1
255x2
Incline DB Press
92.5’sx5
85’sx6
77.5’sx7
EZ Curl Warmup
60x5
60x5
80x1
100x1
120x1
EZ Curl
130x5
117.5x7
110x8
Preacher Curl
115x6 <–PR
105x7
95x7
I’m off of creatine right now, so some of my lifts have been stalled, including my bench press. I know I would have gotten 290 today if I hadn’t stopped. I start back next week, so I should have a new batch of PR’s within a few weeks. I’m actually surprised I’m making PR’s on ANY of my lifts right now.