Mark95's Training Log

Training Training Logs
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Hey guys, I should probably introduce myself before getting into the training itself. My name is Mark and I am 28 years old; been working out consistently since I was 26 or so (I’d been working out off and on for the majority of my early 20’s, but it was really the pandemic that got me to get serious about it). I started doing an upper lower split, then push pull legs, then the Starting Strength program, a couple of other ones, and am now doing a push pull legs split, which will be detailed below, alongside my latest numbers (I plan on updating this thread daily as I’m able to). I have mild cerebral palsy, so moves like the deadlift and barbell squat are off limits, since my hamstrings hold me back from getting to the floor with the deadlift and getting to parallel with the barbell squat respectively.

Monday, July 1’st

flat bench press (105 lbs x 5, 3 sets)

overhead press (dumbbell, 15 x 10, 3 sets)

Incline bench press (dumbbell, 20 lbs x 10, 3 sets)

Lateral raise (5lbs x 15, 3 sets)

Chest press (60 lbs x 8, 3 sets, final set taken to failure, and then dropsets to failure)

Shoulder press (machine; 45 x 8, 3 sets, final set taken to failure, and then dropsets to failure)

Incline walking (6% incline, 3mph, 15 minutes)

Tuesday, July 2’nd

Rack pull (95 lbs x 5, 1 set)

Seated row (cable; 50 lbs x 8, 3 sets)

Bicep curl (EZ bar, 65 lbs x 8, 3 sets)

Pull up (assisted, 55 lbs x 8, 3 sets)

Bicep curl (dumbbell, 20 lbs x 8, 3 sets)

Lat pulldown (cable, 85 lbs x 8, 3 set, final set taken to failure, and then dropsets to failure)

Face pull (cable, 30 lbs x 8, 3 sets)

Bicep curl (machine, 40 lbs x 8, 2 sets, final set taken to failure, and then dropsets to failure)

Incline walking (6% incline, 3mph, 15 minutes)

Wedsday, July 3’rd

Squat (dumbbell, 10 lbs x 12, 4 sets)

Leg press (160 lbs x 10, final set taken to failure, and then dropsets to failure)

Incline walking (6% incline, 3mph, 15 minutes)

Thursday, July 4’th

flat bench press (105 lbs x 5, 3 sets)

overhead press (dumbbell, 15 x 10, 3 sets)

Incline bench press (dumbbell, 20 lbs x 10, 3 sets)

Lateral raise (5 lbs x 15, 3 sets)

Pec dec (55 lbs x 8, 3 sets, final set taken to failure, and then dropsets to failure)

Shoulder press (machine; 45 x 8, 3 sets, final set taken to failure, and then dropsets to failure)

Face pull (cable, 30 lbs x 8, 3 sets)

Incline walking (6% incline, 3mph, 15 minutes)

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Friday, July 5’th
Rack pull (95 lbs x 5, 1 set)

Seated row (cable; 50 lbs x 8, 3 sets)

Pull up (assisted, 55 lbs x 8, 3 sets)

Bicep curl (dumbbell, 20 lbs x 8, 3 sets)

Bent over row (barbell, 45 lbs x 8, 3 sets)

Bicep curl (machine; 40 lbs x 10, 5 sets, final set taken to failure, then dropsets to failure)

Incline walking (6% incline, 3mph, 15 minutes)

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Hi Mark.

Welcome to T-Nation

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Hey guys, here’s this week’s numbers; feedback is appreciated. God bless, and I hope you all have a wonderful weekend. Back to the grind on Monday :slight_smile:
July 8, 2024

flat bench press (105 lbs x 5, 3 sets)

overhead press (barbell, 65 lbs x 10, 3 sets)

Incline bench press (dumbbell, 10 lbs x 10, 3 sets)

Lateral raise (5 lbs x 15, 3 sets)

Chest press (90 lbs x 8, 3 sets, final set taken to failure, and then dropsets to failure)

Shoulder press (machine; 60 x 8, 3 sets, final set taken to failure, and then dropsets to failure)

Face pull (cable, 30 lbs x 8, 1 set taken to failure)

Incline walking (7% incline, 3 mph, 15 minutes)

July 9, 2024

Rack pull (105 lbs x 5, 1 set)

Seated row (cable; 55 lbs x 12, 3 sets, final set to failure)

Pull up (assisted, 45 lbs x 8, 3 sets)

Bicep curl (dumbbell, 20 lbs x 8, 3 sets)

Bent over row (barbell, 55 lbs x 8, 3 sets)

Bicep curl (cable; 50 lbs x 8, final set taken to failure)

Incline walking (7% incline, 3mph, 15 minutes)

July 10, 2024

Squat (dumbbell, 15 lbs x 5, 4 sets)

Leg press (170 lbs x 10, final set taken to failure)

Face pull (cable; 30 lbs. one set taken to failure)

Incline walking (7% incline, 3mph, 15 minutes)

July 11, 2024

flat bench press (105 lbs x 5, 3 sets)

overhead press (barbell, 65 lbs x 5, 3 sets)

Incline bench press (dumbbell, 15 lbs x 10, 3 sets)

Lateral raise (5 lbs x 15, 3 sets)

Pec Deck (90 lbs x 8, 3 sets, final set taken to failure)

Shoulder press (machine; 60 x 8, 3 sets, final set taken to failure)

Face pull (cable, 30 lbs; 1 set taken to failure)

Incline walking (7% incline, 3 mph, 20 minutes)

July 12, 2024

Rack pull (115 lbs x 5, 1 set)

Seated row (cable; 60 lbs x 12, 3 sets, final set to failure)

Pull up (assisted, 45 lbs x 8, 3 sets)

Bicep curl (dumbbell, 20 lbs x 8, 3 sets)

Bent over row (barbell, 65 lbs x 8, 3 sets)

Incline walking (7% incline, 3mph, 20 minutes)

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Hey guys, here’s this week’s numbers. I sort of used this week to experiment with different set amounts (going from 3 sets to 5 sets), and have felt a lot more stimulus as a result. I think I’ll stick to the 5 set scheme I’ve come up with, with the exception of using 3 sets for the flat bench. I tried doing a 4th set on my 2nd push day, and couldn’t even lift the bar off the rack. The incline pressing I did afterward more than made up for it, though. Anyway, back to the grind on Monday; God bless, and I hope you all have a wonderful weekend :slight_smile:
July 15, 2024

flat bench press (105 lbs x 5, 3 sets)

Incline bench press (dumbbell, 20 lbs x 10, 3 sets)

Lateral raise (5 lbs x 15, 6 sets)

Tricep pushdown (50 lbs x 12, 3 sets)

Pec Deck (90 lbs x 12, 3 sets, final set taken to failure)

Shoulder press (machine; 60 x 8, 3 sets, final set taken to failure)

Biking (2% resistance, 10 minutes), 2.18 miles

July 16, 2024

Rack pull (115 lbs x 5, 1 set)

Bicep curl (dumbbell, 20 lbs x 8, 5 sets)

Bent over row (barbell, 65 lbs x 8, 5 sets)

Lat pulldown (85 x 8, 5 sets)

Preacher curl (machine, 80 lbs x 8, 5 sets)

Reverse pec deck (60 lbs x 8, 5 sets)

Biking (2% resistance, 12 minutes), 2.38 miles

July 17, 2024

Squat (dumbbell, 15 lbs x 5, 5 sets)

Leg extension (60 lbs x 10, 5 sets)

Standing calf raise (20 lbs x 12, 5 sets)

Leg press (190 lbs x 8, 5 sets)

Biking (2% resistance, 14 minutes), 2.80 miles

July 18, 2024

flat bench press (110 lbs x 5, 3 sets)

Incline bench press (dumbbell, 20 lbs x 8, 5 sets)

Lateral raise (5 lbs x 15, 6 sets)

Tricep pushdown (60 lbs x 12, 5 sets)

Pec Deck (90 lbs x 8, 5 sets)

Shoulder press (machine; 60 x 8, 5 sets)

Biking (2% resistance, 16 minutes), 3.41 miles

July 19, 2024 (note: due to an emergency, I had to cut some stuff out since I didn’t have time to do those movements; unfortunately, that included cardio).

Rack pull (120 lbs x 5, 1 set)

Barbell curl (45 lbs x 8, 2 sets)

Bent over row (barbell, 80 lbs x 8, 5 sets)

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July 22, 2024

flat bench press (115 lbs x 5, 2 sets, 125 x 3, 1 set)

Incline bench press (dumbbell, 20 lbs x 8, 5 sets)

Lateral raise (5 lbs x 15, 6 sets)

Tricep pushdown (60 lbs x 12, 5 sets)

Shoulder press (machine; 60 x 12, 5 sets)

Biking (2% resistance, 18 minutes), 3.67 miles

July 23, 2024 (note: due to my lower back giving me some issues, I wasn’t able to do the rack pull)

Bicep curl (barbell, 50 lbs x 8, 5 sets)

Bent over row (barbell, 65 lbs x 12, 5 sets)

Lat pulldown (70 x 12, 5 sets)

Bicep curl (dumbbell, 20 lbs x 8, 5 sets)

Biking (2% resistance, 20 minutes), 3.97 miles

July 24, 2024

Squat (dumbbell, 25 lbs x 5, 5 sets)

Seated Leg curl (50 lbs x 12, 5 sets)

Standing calf raise (smith machine; 50 lbs x 12, 5 sets)

Leg press (195 lbs x 8, 5 sets)

Biking (3% resistance, 20 minutes), 4.2 miles

July 25, 2024

flat bench press (115 lbs x 5, 3 sets)

Incline bench press (dumbbell, 15 lbs x 12, 4 sets)

Lateral raise (5 lbs x 15, 6 sets)

Shoulder press (machine; 75 lbs x 10, 3 sets)

Pec deck (90 lbs x 10, 3 sets)

Biking (3% resistance, 20 minutes), 3.62 miles

July 26, 2024

Rack Pull (barbell, 120 x 5, 1 set)

Bicep curl (barbell, 45 lbs x 8, 4 sets)

Bent over row (barbell, 70 lbs x 12, 5 sets)

Assisted pull up (110 lbs x 12, 4 sets)

Reverse pec deck (40 lbs x 15, 5 sets)

Biking (3% resistance, 20 minutes), 3.97 miles

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Note: the amount of weight for this week will be lower on certain movements than they have been in the past; this is because I added a couple of new movements while also taking out a couple (i…e. swapping the bent over row for the t-bar row), and to allow my body to get used to each new movement pattern

September 2, 2024
Bench press (barbell) 105 x 5, 3 sets

Bench press (barbell, close grip), 70 x 10, 3 sets

Overhead press (barbell), 45 x 5, 3 sets

Skull crusher (barbell), 20 x 10, 3 sets)

September 3, 2024

Chin up (assisted), 95 x 10, 3 sets

Rack pull (barbell), 75 x 5, 1 set

T-bar row, 35 x 10, 3 sets

Back extension (5 lb plate x 10, 3 sets)

September 4, 2024

Squat (low bar), 45 x 5, 3 sets (note: need to work on depth before going up in weight)

RDL 45 x 5, 3 sets

September 5, 2024

Bench press (barbell) 110 x 5, 3 sets

Bench press (barbell, close grip), 75 x 10, 3 sets

Overhead press (barbell), 45 x 5, 3 sets

Skull crusher (barbell), 20 x 10, 3 sets)

September 6, 2024

Chin up (assisted), 80 x 10, 3 sets

Rack pull (barbell), 80 x 5, 1 set

T-bar row, 55 x 5, 3 sets

Back extension (10 lb plate x 10, 3 sets)

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September 16, 2024 (note, the amount of weight for this week will be lower on certain movements than they have been in the past; this is because during the deload week, I lost a little strength)

Bench press (barbell) 120 x 5, 3 sets

Overhead press (barbell), 50 x 5, 3 sets

Bench press (barbell, close grip), 85 x 10, 3 sets

Lying Tricep Extension (barbell), 35 x 10, 3 sets

September 17, 2024

Rack pull (barbell), 85 x 5, 1 set

Bent over row (barbell), 55 x 10, 3 sets

Chin up (assisted), 65 x 10, 3 sets

Back extension (5 lb db x 8, 3 sets)

September 18, 2024

Squat (note, to work on depth, I’ll be working on stretching out in the bottom position; hopefully, that will allow my hamstrings to get used to the movement. So, I will be using bodyweight, at least for this first week) Bodyweight x 5, 3 sets; rep goal is 10 (with 3 second holds at the bottom each time to stretch)

September 19, 2024

Bench press (barbell) 125 x 5, 3 sets

Overhead press (barbell), 55 x 5, 3 sets

Bench press (barbell, close grip), 90 x 8, 3 sets

Lying Tricep Extension (barbell), 40 x 10, 3 sets

September 20, 2024

Rack pull (barbell), 90 x 5, 1 set

Bent over row (barbell), 65 x 10, 3 sets

Chin up (assisted), 60 x 10, 3 sets
Gonna try to get back to posting here weekly; take care everyone, I’ll see you Monday. God bless :slight_smile:

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September 23, 2024

Squat (bodyweight) 0 x 5 reps, 3 sets (this time around I really tried focusing on unlocking my hips, basically moving with the hips as opposed to bending with the legs and it felt so much more natural; if it goes well on Thursday, I’ll try it with a 20 lb bar on after next week, which is a deload)

Bench press (barbell) 115 x 5, 3 sets

Overhead press (barbell), 45 x 5, 3 sets

Bench press (barbell, close grip), 85 x 8, 3 sets

Lying Tricep Extension (barbell), 20 x 10, 3 sets

September 24, 2024

Rack pull (barbell), 85 x 5, 1 set

Bent over row (barbell), 60 x 10, 3 sets

Chin up (assisted), 55 x 10, 3 sets

September 26, 2024

Squat (bodyweight) 0 x 5 reps, 3 sets (it went well, and I was able to keep my lumbar straight, the issue is that I wasn’t keeping my chest up, so my thoracic was arching; I’ll have to practice the chest up cue before I can add the bar to the equation)

Bench press (barbell) 115 x 5, 3 sets

Overhead press (barbell), 45 x 5, 3 sets

Bench press (barbell, close grip), 85 x 8, 3 sets

Lying Tricep Extension (barbell), 20 x 10, 3 sets

September 27, 2024

Rack pull (barbell), 115 x 5, 1 set

Bent over row (barbell), 65 x 10, 3 sets

Chin up (assisted), 50 x 10, 3 sets

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Deload week (Sept. 30- Oct. 4)

October 7, 2024

Squat (bodyweight) 0 x 5 reps, 3 sets (Well, I’ve been practicing this movement for the past few weeks, and decided today to try to see if I could focus on tightening the core subconsciously on the way down. It worked and my chest stayed upright. Most surprisingly, the DOMS (delayed onset muscle soreness) didn’t really set in until a couple of minutes after my third set; that tells me I’m getting stronger, even with just the bodyweight squats. I’ll do it again on Thursday, and if it goes well, I’ll try it with the empty bar next Monday; this is exciting)

Bench press (barbell) 125 x 5, 3 sets

Overhead press (barbell), 50 x 5, 3 sets

Bench press (barbell, close grip), 95 x 8, 3 sets

October 8, 2024

Rack pull (barbell), 120 x 5, 1 set

Bent over row (barbell), 75 x 10, 3 sets

Chin up (assisted), 45 x 10, 3 sets

October 10, 2024

Squat (bodyweight) 0 x 5 reps, 3 sets (Felt good today, so I’m gonna try it with the empty bar on Monday; I’m a little scared, but I think I can handle it)

Bench press (barbell) 130 x 4, 3 sets

Overhead press (barbell), 55 x 4, 3 sets

Bench press (barbell, close grip), 100 x 8, 3 sets

October 11, 2024

Rack pull (barbell), 125 x 5, 1 set

Bent over row (barbell), 80 x 10, 3 sets

Chin up (assisted), 40 x 10, 3 sets

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October 14, 2024

Squat (smith machine) 45 x 5 reps, 3 sets

Bench press (barbell) 130 x 5, 3 sets

Overhead press (barbell), 55 x 5, 3 sets

Bench press (barbell, close grip), 105 x 8, 3 sets

October 15, 2024

Rack pull (barbell), 130 x 5, 1 set

Bent over row (barbell), 85 x 10, 3 sets

Chin up (assisted), 35 x 10, 3 sets

October 17, 2024 (for some reason, my triceps were aching before I even lifted a weight, so I decided to just drop my working weight a little)

Bench press (barbell) 95 x 5, 3 sets

Overhead press (barbell), 45 x 5, 3 sets

Bench press (barbell, close grip), 95 x 8, 3 sets

October 18, 2024 (as far as the squatting goes, I tried yesterday but couldn’t squat the empty bar. I had a friend recommend the hack squat to me as a substitute, so I think I’ll try it on Monday and see how it feels)

Rack pull (barbell), 135 x 5, 1 set

Bent over row (barbell), 90 x 10, 3 sets

Chin up (assisted), 30 x 10, 3 sets

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October 21, 2024

Hack Squat 0 x 5, 3 sets (not quite to parallel, I think I’ll need to experiment with my foot placement)

Bench press (barbell) 135 x 3, 3 sets

Overhead press (barbell), 45 x 5, 3 sets

Tricep extension (barbell) 20 x 6, 3 sets

October 22, 2024

Rack pull (barbell), 140 x 5, 1 set

Bent over row (barbell), 95 x 10, 3 sets

Chin up (assisted) x 5, 3 sets (it was interesting; I was supposed to do 25 lbs on the stack, but it seemed too light, so I took the pin out to see if I could do a bodyweight one. Did it, and it felt easy, so I got five reps in; did another two sets of 5).

October 24, 2024

Hack Squat 0 x 5, 3 sets (the foot placement got a little better, I’ll try it a couple more times, and then go up in weight)

Bench press (barbell) 135 x 4, 3 sets

Overhead press (barbell), 50 x 5, 3 sets

Tricep extension (barbell) 20 x 8, 3 sets

October 25, 2024

Rack pull (barbell), 145 x 5, 1 set

Bent over row (barbell), 100 x 10, 3 sets

Chin up (bodyweight) x 3, 3 sets (going to work up to 10 and then add weight)

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October 28, 2024

Hack Squat 0 x 5, 3 sets (not quite to parallel, I think I’ll need to experiment with my foot placement)

Bench press (barbell) 135 x 5, 3 sets

Overhead press (barbell), 45 x 5, 3 sets

Tricep extension (barbell) 25 x 8, 3 sets

October 29, 2024

Rack pull (barbell), 145 x 5, 1 set

Bent over row (barbell), 100 x 10, 3 sets

Chin up (bodyweight) x 3, 3 sets

October 31, 2024

Hack Squat 0 x 5, 3 sets (the foot placement got a little better, I’ll try it a couple more times, and then go up in weight)

Bench press (barbell) 95 x 5, 3 sets (had another instance where my triceps were hurting; I think I’ll be able to get to 140 after my deload next week)

Overhead press (barbell), 45 x 5, 3 sets

Tricep extension (barbell) 25 x 8, 3 sets

November 1, 2024

Rack pull (barbell), 150 x 1, 1 set (at least now I know that 150 is a weight I can handle, now I just have to get to five reps with it. Should I get a belt? Someone was advising that I do that, but I’ve never used one for weightlifting)

Bent over row (barbell), 105 x 10, 3 sets

Chin up (bodyweight) x 4, 3 sets

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