Klochinator's Training Log

Training Training Logs
1

This is more for me than it is for any of you. I train for me. But any input and flaming would be appreciated.

Stats
Age: 19
Height: 6’
Weight: 210

Lift PR’s
Bench: 265x3
Squat: 315x6
Dead: 430x1

Goals:
Get strong
Look good

For the past three weeks I have been doing a variation of Waterbury Method for the second time this year. Here is a basic template of the week’s workout:

Monday:

7 minute warm up on bike

Back Squat 5x5

A1 Bentover B.B. row 4x6
A2 Weighted Dips 4x6

B1 Military press 4x6
B2 Partial Dumbbell Deadlift 4x6

C1 Barbell curl 4x6
C2 Lying French press 4x6

D1 Concentration Curl 4x6
D2 Triceps pushdown 4x6

Tuesday:

7 minute warm up on bike

Then I perform the following circuit 4 times

Decline Crunch 25 reps
Pullup 5 reps
Hanging Leg Raise 10 reps

I add 10 lbs to a dip belt every time I complete a circuit for the pull up.

Sprints on bike
10 minutes
1 minute off, 30 seconds on

cool down and stretch

Wednesday:

7 minute warm up on bike

Barbell bench press 5x5

A1 Seated military press 4x6
A2 Partial Dumbbell deadlift 4x6

B1 Upright Rows 4x6
B2 alternating dumbbell standing lateral raises 4x6

C1 Behind the back shrugs 4x6
C2 Standing Calf raises

Thursday:

Repeat Tuesday’s session

Friday:

7 minute warm up on bike

Front Squat 5x5

A1 Bentover Barbell Rows 4x6
A2 Weighted Dips 4x6

B1 Incline Bench Press 4x6
B2 Seated Cable Rows 4x6

C1 Hammer Curls 4x6
C2 Triceps Pushdown 4x6

D1 Concentration Curl 4x6
D2 Close grip Bench press 4x6

Saturday:

Repeat Tuesday session

Sunday:

Rest

I’ll update with weight number progressions later today.

EDIT: Every session begins with a 7 minute bike warm up.

2

Monday:

7 minute warm up on bike

Back Squat 5x5 ( week 1: 135, 155, 175, 185, 225 week 2: 135, 155, 185, 225, 235 week 3 : 135, 175, 195, 225, 255)

A1 Bentover B.B. row 4x6 ( week 1 95, 115, 135, 145 week 2: 115, 135, 155, 175 week 3: 135, 155, 175, 185)
A2 Weighted Dips 4x6 ([plates on dip belt] week 1 : 0, 25, 35, 45 week 2 : 0, 25, 35, 55 week 3 : 25, 35, 45, 55 week 4 : 25, 35, 45, 65)

B1 Military press 4x6 (week 1 : 95, 115, 135, 135 week 2 : 95, 115, 135, 155 week 3: 105, 125, 145, 165)
B2 Partial Dumbbell Deadlift 4x6 (80 pound dumbbells for every set of every week)

C1 Barbell curl 4x6 (week 1 : 65, 75, 85, 95 week 2 : 75, 85, 95, 105 week 3 : 75, 95, 95, 105)
C2 Lying French press 4x6 ( week 1 : 65, 75, 85, 95 week 2 : 75, 85, 95, 105 week 3 : 75, 95, 95, 105)

D1 Concentration Curl 4x6 (week 1 : 25, 35, 45, 55 week 2 : 35, 45, 55, 55 week 3 : 35, 45, 55, 60)
D2 Triceps pushdown 4x6 (week 1 : 60, 75, 85, 95 week 2 : 60, 75, 85, 95 week 3 : 65, 80, 95, 105)

Tuesday:

7 minute warm up on bike

Then I perform the following circuit 4 times

Decline Crunch 25 reps
Pullup 5 reps
Hanging Leg Raise 10 reps

I add 10 lbs to a dip belt every time I complete a circuit for the pull up.

Sprints on bike
10 minutes
1 minute off, 30 seconds on

cool down and stretch

Wednesday:

Barbell bench press 5x5 (week 1 : 135, 175, 195, 205, 225 week 2 : 155, 185, 205, 225, 235 week 155, 185, 205, 225, 245)

A1 Seated military press 4x6
A2 Partial Dumbbell deadlift 4x6

B1 Upright Rows 4x6 (week 1 : 45 (bar), 65, 75, 85 week 2 : 65, 85, 105, 115 week 3 : 65, 95, 115, 125)
B2 alternating dumbbell standing lateral raises 4x6 (weeks 1-3: 35, 35, 40, 45)

C1 Behind the back shrugs 4x6 (week 1: 135, 155, 175, 185 week 2 : 135, 175, 185, 205 week 3 : 135, 175, 205, 225
C2 Standing Calf raises: (weeks 1-3: 400, 425, 450, 500 {side note: I’m pretty sure that the machine I use is a piece of shit and there are pulleys that help quite a bit. I plan on moving back to freeweights for this after this routine)

Thursday:

Repeat Tuesday’s session

Friday:

Front Squat 5x5 (week: 1 115, 135, 155, 175 week 2 : 135, 155, 175, 205 week 3 : 135, 155, 185, 215)

A1 Bentover Barbell Rows 4x6 (same as above)
A2 Weighted Dips 4x6 (same as above)

B1 Incline Bench Press 4x6 (week 1 : 135, 145, 155, 165 week 2 : 135, 155, 175, 185 week : 3 135, 155, 185, 205)
B2 Seated Cable Rows 4x6 ( weeks 1-3 : 120, 140, 160, 180)

C1 Hammer Curls 4x6 (week 1 25, 35, 45, 55 week 2 : 30, 40, 50, 60 week 3 35, 45, 55, 65
C2 Triceps Pushdown 4x6 (same as above)

D1 Concentration Curl 4x6 (same as above)
D2 Close grip Bench press 4x6 (week 1 : 135, 155, 175, 185 week 2: 135, 175, 185, 205 week 3 : 135, 175, 185, 225)

Saturday:

Repeat Tuesday session

Sunday:

Rest

Note: (same as above) means the same weight as listed when that lift was done earlier that week.

3

Monday of week four:

Back Squat 5x5 (135, 185, 225, 255, 265)

A1 Bentover B.B. row 4x6 (135, 155, 185, 205)
A2 Weighted Dips 4x6 (35, 45, 55, 75)

B1 Military press 4x6 (115, 135, 155, 175)
B2 Partial Dumbbell Deadlift 4x6 (85’s)

C1 Barbell curl 4x6 (65, 85, 105, 115)
C2 Lying French press 4x6 (65, 85, 105, 115 [assisted])

D1 Concentration Curl 4x6 (30, 40, 50, 60)
D2 Triceps pushdown 4x6 (60, 80, 100, 120)

4

Wednesday of week four:

7 minute warm up on bike

Barbell bench press 5x5 (155, 195, 225, 245, 275x3 [PR]

A1 Seated military press 4x6 (115, 135, 155, 175)
A2 Partial Dumbbell deadlift 4x6 (85s)

B1 Upright Rows 4x6 (65, 85, 105, 125)
B2 alternating dumbbell standing lateral raises 4x6 (30s, 35s, 40s, 45s)

C1 Behind the back shrugs 4x6 (185, 225, 275, 275)
C2 Standing Calf raises 4x6 (400, 450, 475, 500)

Really happy about the 275x3. I wanted to hit 5, but I got off a solid 3. Feeling pretty good about that.

5

It’s exam week currently, and I’m on a higher stress level than usual; so to be setting some PRs in the final week of this modified program is pretty exciting. Trying to decide what to do next week. I’ll be leaving school for a few weeks so that I can go home and relax with the family and the girlfriend. My gym at home is pretty pathetic, full of senior citizens, one bench and one squat rack.

Any suggestions for what to do during this 2 week time frame would be much appreciated.