First shot at a training log - I’ll see if I like it and can maintain it.
Chest
Flat Bench 135x20, 225x15, 315x10, 315x8, 325x6, 325x5, 365x2
Dumbell Bench 70x20, 70x16, 70x10, 70x10, 70x10
Incline 90x15, 180x12, 270x10, 270x5 1/2
Triceps
Bench Dips - bodyweight 240x12, 285x12, 330x10, 375x10, 240x10
Rope Pressdown- 60x10, 60x10, 60x10
Cable Kickbacks (each arm) 40x10, 40x10, 40x10
A guy I know at the gym today told me I looked small - thx for the motivation.
Back n Biceps today
Back
Deadlift: 135x15 225x10 315x5 315x5 405x1 405x2 405x3 225x5
Pullups: bweightx 12, 10, 10
Underhand row: 135x12 180x10 230x8 135x10
T Row/Bench 45x10 90x10 135x10 135x6
Row Machine watchamacallit: 90x10 180x7 140x8
Biceps
Barbell: 25x20 55x15 95x10 95x10 95x6
EZ Grip: 90x8 90x7 90x7
Pulley Curls: I lost track 80 or 100lbs x 6-9 reps for 3 sets
Standing Incline Curl: 35x8 35x8 35x8 each arm
Rope Curls on Pulley: didn’t track weight. I use whatever feels good. 40-60lbs for 3 sets to muscle exhaustion.
Didn’t really feel that strong today. 405 on the deadlift was a personal best as I usually only workout with 315x10. New Goal - 405x5
I really need to build up my back. Its tough, I feel small and I think a better back will fill out my overall build.
Shoulders, Traps and Calves
Shoulder
Milt Press - 45x12 135x12 155x10 185x8 185x8
Hammer Strength - 90x10 180x10 180x10
This Training Log stuff sucks. I’m not sure how everyone is able to keep a copy of all their hard work.
Over the new 4-6 weeks, I’m using another lift cycle.
I call it the 315 because I use that weight for my 3 main excercises: Bench; Squat; Deadlift.
DL: 135x10; 225x8; 315 x 7 for (3 working sets).
Bench: 13515; 22515; 315 x 7 (3 working sets).
Squat: You get the picture.
I’ll do this 3 times this week and next week I increase my working sets to 10 reps.
Other body parts get minor maintanance.
My goal is to put on a little mass during this phase. I’m currently 240 and I’d like to be a solid 245 in 4 weeks. We shall see.
DL: 135x10; 315 x 10 for (3 working sets).
Bench: 13515; 2255; 315 x 10 (3 working sets).
Squat: bw x 5; 225x 5; 315x 7(3 sets)
I was gassed this morning. Did the workout in approx 30 min. I’m going to have to work to get my squat up to 10 reps.
Finished up my Mass Phase. 4 Weeks of Heavy Compound and eating like a pig. I’ve put on 4 lbs of mass at 18% BF which is good for me. I struggle to eat enough food to really grow.
315lbs is no joke on the lower back either. My Back is much more solid now. I feel like a MAN!!! lol.
I have a 5K run coming up at the end of the month, so I’m going to see how much of this weight I can hold on to while dropping Body Fat.
Long time since posting on here.
Sitting at 240lbs now. This is my new set point.
Triceps today
Bench Dips - 10xbw; 10x1wheel; 10x2wheels; 10x3; 10x4
Reverse grip Bench -135x10; 225x10; 275x10; 315x8
I’ve had a major setback and haven’t been lifting for two weeks now. I got an infection in my arm that had to be surgically removed.
The photo doesn’t do justice to the size of the hole in my arm.
I’ll probably be sidelined for a few more weeks before I can get ready to MASS up again. I’m down to about 230lbs.
Been awhile since I’ve posted on here. Hard to keep up with a log but good to review where you were vs where you are.
Quick Update
6’3
246/7 lbs
Approx 17% BF (elec so probably off by 2-3%)
Flat Bench 405 x 5
Incline Bench 315 x 5+
Squat 505 x 5
Deadlift 495 x 5+
Standing Overhead Press 225 x 4
Barbell Curl 135 x 5
Back Photo
Front
…
Nice progress man. I’ll be following.
Damn you’re strong. Will def be following.
[quote]Loudog75 wrote:
Back n Biceps today
Back
Deadlift: 135x15 225x10 315x5 315x5 405x1 405x2 405x3 225x5
Pullups: bweightx 12, 10, 10
Underhand row: 135x12 180x10 230x8 135x10
T Row/Bench 45x10 90x10 135x10 135x6
Row Machine watchamacallit: 90x10 180x7 140x8
Biceps
Barbell: 25x20 55x15 95x10 95x10 95x6
EZ Grip: 90x8 90x7 90x7
Pulley Curls: I lost track 80 or 100lbs x 6-9 reps for 3 sets
Standing Incline Curl: 35x8 35x8 35x8 each arm
Rope Curls on Pulley: didn’t track weight. I use whatever feels good. 40-60lbs for 3 sets to muscle exhaustion.
Didn’t really feel that strong today. 405 on the deadlift was a personal best as I usually only workout with 315x10. New Goal - 405x5 [/quote]
505 DL for 2 singles. Missed 555 (poor form) This was midway through a back workout so I definatly think I can pull more.
[quote]Loudog75 wrote:
I really need to build up my back. Its tough, I feel small and I think a better back will fill out my overall build.[/quote]
Back is much thicker and fuller than a yr ago.
[quote]Loudog75 wrote:
Been awhile since I’ve posted on here. Hard to keep up with a log but good to review where you were vs where you are.
Quick Update
6’3
246/7 lbs
Approx 17% BF (elec so probably off by 2-3%)
Flat Bench 405 x 5
Incline Bench 315 x 5+
Squat 505 x 5
Deadlift 495 x 5+
Standing Overhead Press 225 x 4
Barbell Curl 135 x 5[/quote]
6’3
246/7 lbs versus today 230
Approx 17% BF (elec so probably off by 2-3%) versus 15%
Flat Bench 405 x 5 versus 3755
Incline Bench 315 x 5+ versus 31510
Squat 505 x 5 versus 5058
Deadlift 495 x 5+ versus 5051 (I’ve gotten weaker - this needs to be fixed)
Standing Overhead Press 225 x 4 versus 2502
Barbell Curl 135 x 5 versus 1358/9 (stricter form)
