Never kept a log, but here goes.
5’7"
170 lbs
PRs: All from Iraq about 1.5 years ago.
Deadlift 335
Squat 315
Bench 275
5k time 19:16
You’re gonna bust all these, right Tony?
Not Day 1, but beginning of log, Chest & Abs
Warm up- Bench Press 155 x 10
205 x 5
225 x 2
245 x 1 (f)
245 x 1 (f)
225 x 1
205 x 5
185 x 6
175 x 7
Sit ups to burn out x 3
Incline dumbbell Press- 75s x6
85s x 4
95s x 2
100s x 1 (f)
85s x 5
standing Side bends w/plate 3/12 SS w/torso twists
HS Isolateral Decline Press 115/side x10
135/side x10
145/side x8
Decline leg raises 3/20
Supersets of Nautilus Pec Dec and bicycle crunches
110 x 10 & 20
120 x 10 & 20
125 x 8 & 18
5 sets of burnout pushups with planks in between
5k run, slow and easy on treadmill, about 24 mins
Notes: Good weights, shitty run, remember to hydrate.
Saw a guy doing straight legged, round backed deadlifts with the ez curl bar and two dimes on each side. Pointed and laughed on my way out.
Back & Shoulders
Warmup
Pullups +25 x 10
+35 x 8
2 sets +45 x6 (strapped)
Standing overhead barbell Press 115 x 10
135 x 6
2 sets 145 x1
Seated Cable row
160 x10
180 x 8
2 sets 190 x 6 (1 strapped)
Upright EZ bar row
35/side x 8
2 sets 45/side x 6
45/side x 4
Barbell shrug/deadlift
205 8/6
225 8/6 (s)
245 6/6 (s)
275 5/5 (s)
Seated dumbbell lateral/front raise then bentover raise
3 sets with 20s
Notes: Overall good workout, but not as heavy as I would have liked. Should have had more on the overhead press. REALLY HATE having to stop my workout to go to a PT program designed for the lowest common denominator. Wasted 45 minutes there before two mile run.
Legs
Squats
All ATG, or it didn’t count
Warm up 135 x 8
155 x 8
185 x 8
225 x 6
245 – 1 partial
225 x 5
245 x 1 (f)
225 x 4
245 x 1 (f)
Smith Machine Standing calf raises
245 x 10
bunny hops
285 x 10
bunny hops
305 x 10
bunny hops
325 x 10
HS isolateral leg press/calf raise (Press done high on the foot pad, with foot turned slightly in)
115/side x 10/0 - too light for calves
135/side x 10/12
160/side x 10/10
170/side x 8/10
HS Kneeling Isolateral hamstring curl
35 x 10
60 x 8
Nautilus leg extension
110 x 10
125 x 10
Swim 3 x 100 meter sprints
And then a 50 meter had me worn out
Notes: Great workout! Really proud of my form, even if the squats weren’t as heavy as I would have liked. Need to figure out a way to do seated calf raises. What happened to 1500 meter swims?
Arms & Abs
Warm up
Standing EZ bar curls
35/side x 8
40/side x 4
2 sets 35/side x6
Trciep rope pull downs
42.5 x 8
47.5 x 8
52.5 x 8
Twisting situps
3 sets to burnout
barbell drag curls
80 x 10
90 x 8
100 x 6
Seated overhead tricep dumbell press
75 x 10
85 x 6
85 x 4
Hanging leg raises
3 sets of 20
Burnout dumbell curls
1 long set, started w/ 55s & worken on down to 30s
2.25 mile run
Notes: Nice!
Gloriiuos rest day; How I love thee!
Chest & Abs
Warm up
Incline bench press 135 x 10
185 x 6
205 x 3
215 x 1 (PR!!)
205 x 2
195 x 4
Lying leg lifts
3/20
Dumbbell bench
80s x 8
90s x 6
90s x4
95s x 3
95s (f)
90s x 4
standing side bends w/plate
3 sets x 12/side, trunk rotations to burnout
HS Isolateral Decline
115 x 8
135 x 8
160 x 2
3 sets 50 situps
4 sets 25 pushups/plank for 3 Hail Mary’s
2 mile treadmill run 14:13
Notes: Fantastic workout, really good work today; felt great all the way around! Need to quit taking so long on the run just because it’s a treadmill; 2 miles should only take 13.5 mins.
If anyone has any suggestions/tips, please PM me.
And a big thanks to the TMUSCLE staff for spending their bandwidth to give us a place to log workouts. Thanks guys.
Back & Shoulders
Warm up
Deadlift 185 x 8
225 x 6
275 x 5 (s)
295 x 3 (s)
305 x 1 (s & reverse grip)
Arnold press 50s x 8
60s x 4
60s x 4
55s x 5
T-bar row 135 x 6
2 sets 160 x 4
Upright ez bar row
35/side x 8
40/side x 8
2 sets 45/side x 6
Chinups +35 x8
3 sets +45 x 6
+50 x 2
Seated lateral/front dumbbell raises, bentover raises
20s x 8/8, 7
25s x 8/8, 8
25s x 7/6, 7
Treadmill 5k, medium pace
Notes: First time moving >300 lbs in a long time; had stars in my eyes from that. Disappointing run, wanted 5 miles. Is anything better than throwing around weight that used to seem heavy?
Legs
Warm up
Walk 1/8 mile, do it backwards/ then walk one more 1/8 forwards
Squat 155 x 6
185 x 6
205 x 6
225 x 5
245 x 1 (Got it! But form sucked)
Smith machine standing calf raises on box 285 x 9
335 x 9
335 x 9
355 x 8
Nautilus Leg extensions
125 x 9
140 x 9
150 x 9
Leg press calf raise/press 350 x 8/8
420 x 8/7
470 x 8/8
500 x 8/6
No cardio today 
Notes: Getting stronger. Over all good work out. Extremely sore from DLs yesterday, wonder if that hindered me? Walking backwards put a lot of work on calves; been doing it before running and can definetly notice a strength & size difference. Weighed in at 164 lbs. Dammit! How am I getting stronger & lighter? What the hell kind of sense does that make!? No lap swim on Sundays, that’s a bummer since it’s my preferred cardio on leg days. Had no idea i could leg press 500. Quite proud of myself for that.
Again, anyone reading this care to critique/pass along some tips, I would be grateful.
Arms & Abs
Warm up
EZ bar preacher curl 25/side x 8
2 sets 30/side x 6
EZ bar skull crushers 30/side x6
2 sets 25/side x 8
3 sets 25 situps
standing ez bar French curl 35/side x 8
Went to pick up the bar for the next set and felt my lower back pop. Quite painful. Really lost the rythm at that point. done w/ curls.
Standing tricep pull down 42.5 x 9
50 x 8
60 x 6
Decline leg lifts 4 sets of 10.
Done
Note: Absolutely horrible work out. couldn’t get into the groove, and after my back popped, I really lost it. Wasn’t feeling it at all. Completely skipped cardio. Not even going to waste my last protien shake after this monstosity. Bad HORSE, bad!
Rest
Chest & Abs
Warm up
Nautilus Pec Deck/Bicycle crunches 110 x 9/20
120 x 8/20
135 x 6/20
Incline Bench Press 135 x 10
185 x 6
205 x 3
185 x 5
Hanging leg raises 3sets of 20
Dumbbell Bench press 80s x 6
85s x 5
90s x 4
90s x (f)
2 sets burnout twisting sit ups
3.5 mile tread mill run, medium pace.
Notes: N/a
Back & Shoulders
Warm up
Deadlift 185 x 5
225 x 5
275 x 4 (s)
315 x 2 (s)
335 x (f)
Standing overhead press 115 x 8
135 x 6
155 x 4
165 x 1
Chin ups (Overhand grip) +25 x 9
+45 x 8
+45 x 5 (went to soon on a bet, still won the bet)
+55 x 3 (s)
standing upright EZ bar row 35/side x 8
45/side x 8
50/side x 6
Went to do dumbbell shrugs, but got a burning pain in the back of my neck about halfway through the first set w/85s.
Notes: Planned a nice, simple workout and for the most part did really well. I’m REALLY getting tired of these little pains in the middle of my workout. Extremely happy with most of the day, though.
Trying a new schedule, but this should have been a Legs day. Instead I ran a medium paced 2 miler. I love starting late and passing the vsat majority of the squadron.
Hoping to move some real weight when I squat tomorrow. “LET’S GO, PRINCESS! THAT WEIGHT AIN’T GONNA MOVE ITSELF!”
Legs
Squat 155 x 5
185 x 5
225 x 5
245 x 4
275 x 1 (ugly)
275 x (f)
Leg Press Calf Raise/Press 350 x10/7
440 x 9/7
530 x 8/6
600 x 7/5
HS Isolateral Kneeling Hamstring curl 35/side x 8
60/side x 8
2 sets single leg squats w/ 50 lbs, 8 reps/side
Standing Smith Machine Calf Raises 295 x 10
345 x 10
365 x 8
Notes: OK, so a rest day between Back and legs made quite the difference, or I got that much stronger that fast. Gonna go with the rest day on this one. New schedule will be: Chest & Abs, Legs, Rest, Back & Shoulders, Arms & Abs, Rest, then repeat. Gonna also cut down the cardio to 4 times a week.
Gah. Hungover workouts suck. Anyway:
Arms & Abs (kind of)
Easy 1 mile on treadmill, rest, Hard 1 mile on treadmill
twisting sit ups 2 sets of 50
Standing EZ bar French curls 25/side x 9
30/side x 8
Standing EZ bar curls 3 sets 35/side x 6
Seated over head dumbell raise 70 x 8
Then I said Fuck it, I’m going home.
Hangovers suck.
3 mile run.
Chest
Bench Press 155 x 10
205 x4
225 x 2
225 x 1, 3 forced reps
205 x 4
185 x 8
205 x 4
Incline bech press 135 x 12
185 x 3
135 x 8
135 x 7
HS IsoLateral Bench Press 45/side x 8
55 /side x 8
65/side x 4, with 3 negatives
55/side x 6, with 4 negs
55/side x 4, dropped to 45/side x 4, then 4 negs.
Morning 3 mile run
Afternoon Legs
Squat 155 x 12
185 x10
225 x6
215 x 7
205 x 6
Standing Smith machine calf raises on box 295 x 12
345 x 10
375 x 10
395 x 10
HS Kneeling Hamstring Curl 45/side x 10
50/side x 10
60/side x 10
Nautilus leg Extension 125 x 11
150 x 10
160 x 9
Leg Press/calf raise 350 x 10/11
400 x 10/10
440 x 8/10
490 x 7/10
Single leg squats 40 x 10
50 x 10
Notes: Thein said more volume would do me a lot better than trying to get big singles, so here we go. Don’t know if I’m doing it right, but I’ll ask him. I think I prefer singles; this shit hurts.
Rest