Lifting Becasue I Enjoy It

Training Logs
1

Whats up I have been lurking for years and I just decided to join so I could post a log. I am currently 19, a sophomore college student majoring in biology. I have been lifting well for 4 years, very seriously since December. Since that time I have had a hell of a growth spurt stemming from a diet very heavy in calories and what seems like a surge of hormones. I have grown from 185 to my current weight of 235. Also, I am proportionately stronger, bench going from 230 to about 350 for example.

Currently, I just want to get bigger and stronger but I might want to pursue bodybuilding more seriously in the future if I am able to get results. Some of the guys who inspire me on here are waylander cause hes a college guy who seems to have a good balance between the gym and life while getting huge, professor x because he tells it like it is and has the experience to back it up, Alpha because hes like James Bond except huge, Blacklabel, im not sure why, just to name a few.

Hopefully I will be able to maintain this log so I can learn from those more advanced than me through tips and such. I am open to any and all criticism. I plan to put up my diet and my last week of training once I figure out the posting process. Maybe I will sprinkle in a little about my life as a college student outside of the gym as this log takes off.

Now off to the dining hall to have a hard boiled egg eating contest with my lifting partner.

2

Last week:

I think I will only show work sets but of course I ramp up on my first exercise and others as needed.

Monday-Back
Pullups BW+52.5…3x5
Chest Supported T-bar Rows 6 plates…3x5
Reverse Grip pulldowns Stack+5lbs…3x6
1 arm db rows 180lbs…3x5
Leg Raises…19,19,20

Notes: College gym no longer allows chalk, so have to use straps on the first two exercises. Also, gym only has dbs up to 120s so have to rest a 60 on top of my hand and balance for 1 arms rows. It gives me horrible bone bruises on my hand but whatever. Open to suggestions about what to do.

Tuesday-Chest
Db bench 115s…6,6,7
Db incline fly/press hybrid 85s…3x6
Calf Press Machine 290…3x16
Hammer Strength Incline Press Machine 95sx2x5, 90x5
Fly machine 250…3x5

Wednesday-Legs
Afternoon
Hammer Strength Leg Press 20 plates…3x5
Leg Extensions 270…3x6

Had to take a ten min break after leg press I was in so much pain lol
Evening
1 leg db stiff legged dl 120…3x11
Leg Curl stack…3x12
Leg Raises…19,19,20

Thurs Shoulders
Military Press…165 3x5 plus 135x10
Power Shrugs…585 2x7 plus 635 1x6
Lateral Raises…45x7,8,8
Rear Delts Fly 205…3x7
Calf Press Machine 290…3x16

I suck at overhead press, yet I am really good at shrugs (yes I get full rom but I strap up) idk why
Fri Arms

Pinwheels 80s…3x5
Close Grip 265x4, 255x2x5, 225x8 dropset 185x3 dropset 135x5
Incline curls 60s…3x7
Triceps Pushdown (Cluster Fuck)
Forearm Curls 90 db 3x13
Reverse Curls 30 db 3x15

Tried Pinwheels for the first time, liked them need to get a lot stronger in them, Close grip was fucked up, got 265 3x5 last week. Same with pushdowns. Was not pleased

3

what up g those db rows are nasty!

also…20 plates on HS leg press not bad, not bad at all.

im looking forward to your daily diet…

by the way good luck maintaining your log every time i try i cant last more than 2 weeks…

4

Youngblood-Thanks for the encouragement brother

Sample Daily Diet: (Past Friday)

Breakfast-Dining Hall
About 4 eggs worth of scrambled eggs
Potatoes obrien
5 hard boiled eggs minus the yolks

Lunch-Dining Hall
5 slices of pork loin
macaroni and cheese
greenbeans
garden salad topped with chicken

Snack-Dining Hall
Hoagie with only Turkey but a whole lot of turkey

Post Workout-Home
2 scoops of optimum nutrition oats and whey
15 oz milk
5g creatine

Dinner-Dining Hall
3 pieces of cod
1 piece of salmon
2 thick slices of ham
Lemon zesty rice
broccoli

…

Late Night-Pizzeria
3 slices of buffalo chicken pizza

Before Bed-Home
2 scoops of casein in 15 oz milk

I definitely enjoy myself on the weekends so there were quite a few empty calories in the time between dinner and Late night. Also I typically have another sandwich before bed rather than pizza. But other than that, typical day. I have the unlimited meal plan and Dining hall food is not ideal but you have to make do with what you have

5

Todays Training Back

BW 236

Pullups BW+55 lbs 3x5
Chest Supported Tbar Rows 6 plates and a 10 4reps
6 plates 2x5

Reverse Grip Pulldowns stack+5 3x6
1 arm rows 180 lbs (120+60 on top of my hand) Left 3x6
Right 2x5, 1x8

1 set of 21 reps of 125lbs with the v bar pulldowns for a super pump

Overall, a decent day. Pullups were impressive, felt good to be moving over 290 lbs up and down. Lowerback was sore for some reason sow chest supported rows suffered; I thought that I was good for three sets of 5 with six plates and a 10. Pulldowns were Okay, im going to stick with this weight for a while so that I can get fuller rom. RIght now Im only getting it to nose/forehead area. Rows were okay, could have had 3x8 for both hands but kept losing my grip. Might strap up next week but I am reluctant becasue I already do for pullups and chest supported rows so idk. This session left something to be desired, but it was not bad overall.

6

Todays Training Chest

DB bench press 115s 1x6, 2x7
DB incline fly press hybrid 2x6 1x7
Calf machine 290 2x16 1x17
Hammer Strength incline Press Machine 90lbs each arm 3x7
Machine Flys 250 3x6 Dropset 100 1x22

Pretty Good Day, my back was extremely sore from yesterday so Flys suffered a little bit but PRs in every lift so nothing to bitch about. If all goes well Ill be up to the 120 lb dbs after next week. Once I get those for three sets of 7 i might go back to barbell for sets with 275 or 285 or I might just try to get up to like three sets of 15. That ought to keep me busy for a while lol.

7

Legs

BW 232-FUCK

Afternoon
leg Press 20 plates 2x5, 1x6
Leg Extension 270 1x6, 2x7

Night
1 leg db stifflegged deadlift 120 1x11, 2x12
Leg Curl stack 2x12, 1x13
Leg Raises 19, 20,20

Pretty good day today. Afternoon session took 45 min which is way too long. about 15 of those were spent lying on the floor after leg presses. They were quite brutal, intense pain in quads. PRs in every lift so thats good. Pissed about my weight though. I know that daily fluctuations are in evitable, but I ate like a pig the past couple of days. Also, I wanted to get to thanksgiving break at a legitimate 240, which is a weight I have hit before but have been unable to maintain. There are a couple weeks left so we shall see.

8

Legs

BW 232-FUCK

Afternoon
leg Press 20 plates 2x5, 1x6
Leg Extension 270 1x6, 2x7

Night
1 leg db stifflegged deadlift 120 1x11, 2x12
Leg Curl stack 2x12, 1x13
Leg Raises 19, 20,20

Pretty good day today. Afternoon session took 45 min which is way too long. about 15 of those were spent lying on the floor after leg presses. They were quite brutal, intense pain in quads. PRs in every lift so thats good. Pissed about my weight though. I know that daily fluctuations are in evitable, but I ate like a pig the past couple of days. Also, I wanted to get to thanksgiving break at a legitimate 240, which is a weight I have hit before but have been unable to maintain. There are a couple weeks left so we shall see.

9

how is S doing?
what kind of #s is he putting up?

by the way im thinking of switching to DB curls.
mainly because I’m pissed that my left arm is smaller than my right.

i last did Strict BB curls 6,6,7 x 90 lbs. So I will try like 7,7,8 wit da 45’s.
once i get to 9,9,9 up to the 55’s!

what do you think.

10

youngin-idk if i would switch to db curls because if you are still doing incline curls then its pretty much the same. If you are going to swithc, go to pinwheels with like 65lbs. I have yet to decide if i am going to stick with them but i think that they are pretty good so give it a shot.

S is doing okay, hes putting up 85s for sets of seven on the db bench press, and close griping 185 for sets of five. Hes chest supported rowing 4 plates so not too bad.

Today- Shoulders
Military Press 165lbs 3x5, 135 1x11
Shrugs 585x8, 635 2x5
Side laterals bent arm- 50lbs 3x6
Rear delt machine 205 7,8,8
Calves 325 3x13

Pretty good day. Had to use some shitty straps for shrugs so they didnt go that well. The sets with 635 were kind of ugly. I think I was a little overzealous anyway so I might stick with 585 until i get 3x10 or something with good form. Overall a good day

11

Friday-Arms

pinwheel curls 80lb dbs 2x5 1x6
close grip bench press 260x5, 275x3, 265x5, 225x10
db incline curls 60lb dbs 2x7, 1x7
pushdowns 70lbs 3x15
forearm curls 90 lb db 3x14
rev forearm curls 35lb db 3x14

pretty good day close grip pretty promising after last week cant wait until I go back to bb bench on chest day and use like 285-290 for sets of 5 in about a month and a half. PRs on everything

12

Monday
BW 236

Pullups 55lbs+bw 3x5
Chest Supported T-bar rows 6 platesx5,6 +10lbsx5
Reverse Grip pulldowns stack+5 3x6
1 arm rows 180lbs x5,6,7
Ableg raises 3x20

Good day except pulldowns, they are getting on my nerves

Tues
Db bench 115sx2x7, 120lbsx2x5
Incline Fly Press Hybrid 85lbs 3x6
Calf machine 325x12, 310x2x16
HS Incline machine 95lbs each x5, 90each x3, 80 each x5
Fly Machine 100 lbs 3x20
Some Bullshit Incline dbs becasue i was pissed

Good and Bad day- finally up to the 120s-biggest bells in the gym, but extra set fucked up the rest of my workout becasue I was sore as shit in my back and rear delts could get any power off the chest. Kind of pissed but ill make it up next week

13

Wed Legs

HS Leg Press 20 plates 5,6,6
Leg Extensions 270 3x7

Night
1 leg db deadlifts 120 3x12
leg curls stack 12, 13,13
Leg raises 3x20

Thurs shoulders
Military 165 5,5,6 135x10
Shrugs 585 2x8, 635x6
Laterals 50 6,6,7
Rear delts 215 3x5
Calf Machine 310 16,16,17

Couple of good days, PRs on everything. Shrugs improved, had sme good straps, not too long. Went for 635 again becasue I forced my lifting partner to do 455 instead of 405 so naturally, he challenged me right back. But I guess thats what a lifting partner is for-pushing you.

14

Fri Curls for the girls lol
pinwheel curls 80 lb dbs 5,6,6
Closegrip 265x4, 275x3, 285x2, 225x6
Incline curls 60s 7,8,8
1 arm tricep pushdowns 30lbs each 3x15, right/left
Misc forearm stuff

Biceps went well, from now on im going to do close grip with 260 for sets of 5 instead of fucking around so much

15

in an effort to break 240 by thanksgiving break diet

SAMPLE- past friday
Breakfast
4 scrambled eggs
5 hard boiled minus yolks
potatoes

Lunch
5 chicken breast
rice
veggies

Post work out shake
two scoops of oats and whey with 16 oz milk and creatine

Snack
Turkey sandwich big

Dinner
6 cod fillets
rice
veggies

Late Night
Two pieces of cheesesteak pizza

Before bed
2 scoops casein in 16 oz milk

Lot of protein in there lets see if it works

16

Back
Pullups 55lbs+bw 3x5
Chest supported t-bar rows 6plates plus 10 lbs 3x5
Rev Grip pull downs stack plus 10 3x5
1 arm db rows 180lbs 5,6,6
Leg Raises 20,20,21
Vbar pulldowns 125lbsx22

Pretty good day didnt have straps for the pullups so a little harder than normal. Also, 1 arm rows didnt go well because I lost grip on the last two sets so I did an extra set of pulldowns to burnout, let out my frustration. BW still stuck @ 236 boo Going for the sets of 5 with the 120s tomorrow on db bench press so pretty excited

17

Tues chest
db bench press 120s 3x5
incline db fly/press 85s 3x7
Calves 310x16,16,17
hs incline 90 each 8,8,9
fly machine 250lbs 3x6, 100x23

Really good day today. Had 120s for 7 on the first set but decided to save it for another day. awesome

Wed legs
leg press 20 plates 5,6,7
leg extension 280 3x5
1 leg db stifflegged deadlifts 120 12, 13,13
leg curls stack 13, 13, 14

Had to go to the gym @630 in the morning because had to go back home for break after last class. First time doing quad and hams in same session…surprised I didnt die lol

18

Thus Shoulders

military press 165x5,5,6 135x12
shrugs 585x2x9, 645x6
Side laterals 55s 3x5
Rear delt flys 45s 3x8
Calve raises off a step 3x17

Good day last set of shrugs was ugly so ill try to stop letting my ego get the best of me and stick at 585
did bw calve raises off of a step realy slowly and my calves are still sore which is crazy. Ill have to keep them in the rotation

Fri Arms

Alt sets rope pushdowns with low pulley rope curls

15 sets, 12 reps push downs, 10 reps curls except last set was 25 reps pushdowns and 20 reps curls (50 lbs)

Did not have enough time for a full workout so I did this in like 45 min got a hell of a pump from it so that was cool used perfect form so really focus and squeeze

19

Update on bw:

I was unable to reach 240 before thanksgiving break which was a bit of a bummer
However, I think I am over 240 after it thanks to all the turkey. New goal is to be at a steady 240 by winter break which is 3 weeks away. I think I will be able to pull it off. Maybe Ill it 245 somewhere in there but thats just a crazy dream

20

Today was back

pullups 57.5 plus bw 3x5
chest supported t bar rows 6 plates plus 10 3x5
reverse grip pulldowns stack+10 5,5,6
1 arm db rows 185 3x5 each arm
leg raises 20,21,21

Solid day overall. Moved up on pullups working to try and get 70 lbs added by spring break. Thant will bring my total with body weight way over 300 as opposed to the 295 or so these days