Well I will keep my training logbook and morning weight every once in a while.
Male
5’7
184lbs this morning
12-14%Bf maybe.
1 Year of training
Goal, strength and size !
Today’s Workout
Upper Body
DB’s Incline Press
100’s x12 (First time using 100 pounder on incline, did better than what I had plan)
95’s x12
90’s x12
Military Press
135x6x5
Decline Close Grip BP
First time doing those so was a bit ambitious since my warm up set went well.
275x1
270x2
Cable Rows
245x8
240x8
Wide Grip Pull Ups
BW, hold 10 seconds at top contraction, x2x2x2
Close Grip Cable Rows
255x3
240x10
Pinwheels Curls
65’sx10
60’sx10
55’sx10
Single Arm Cable Curls
55x20
My Daily Diet looks like :
3 cups oatmeal
3 scoop whey
Raisins
Workout, during 2 scoop whey
5 eggs sandwich (10 pieces of breads and 8 eggs)
Salmon with 2 TBSP peanut butter
6 Eggs with veg juice with added vit C
6 Eggs with veg juice with added vit C
Salmon with 2 TBSP peanut butter and 30 grams of fish oils
Lower body
Rack Pulls, set below knee
475x4
500x1 (I know overkill to go for a single after it, but the 500 felt really light)
Walking Lunges
Since our DBs stops at 115 I do some “holds” at the top contraction of the lunges. So :
3x3, 15 seconds
Ghetto GHR
3xfew
Seated Calf Raises
180x20
215x12x10
Cable crunch ?
tonxton
Upper Body
BB Bench Press
240x3
245x2
Both were too easy, 3-6 reps more on each of them I could have easily …
Lockouts
325x4
Pec deck
whole stackxsomes
BB Rows
245x8x8x3
Chins
bw+35x6
+30x8
+25x8
Lateral Raises, External Rotation, Reverse Flys
Nothing really interesting to write about here lol
Single Arms Cable Curls
95x8
85x8
75x12
70x15
Yesterday’s Training
Squat to pins ATG
barx5
135x5
225x3
245x1
275x5 = )
Lunges
115’sx1x1x1 20 secs each
Good Mornings
barx6
95x6
135x6
185x3
Seated Calf Raises
255x25x25x25
Cable Crunch
170 3x10
and today’S training
Incline DB’S Press
50’sx5
70’sx5
85’sx3
105’sx12x10xsloppy8
Clean’n’Press
45x5
95x5
135x7½x6
CG Decline Bench Press
45x5
135x5
225x3
275x2
Wide Grip Pull Ups, hold a top contraction
BWx25secx25secx25sec
Cable Rows
135x10
200x3
250x8x8x1
CG Cable Rows
135x5
165x5
195x5
225x5
255x5
Pinwheels Curls
30’sx5
50’sx3
70’sx5
60’sx5x5x5
Single Arm Cable Curls
60x20