Masculine Excellence Requires Discipline

Training Logs
1319

I got the plan from coach.

Goals

Short Term Goals: 8-10% bodyfat
Long term: Lean bulk bringing up weak points to reach a happy point of maintenance

Training

Weight Training Program:

  • Push/Pull/Legs
  • Push Days: Target Delts, Upper Chest, Lats, Rhomboids, Hamstrings
  • Pull Days
  • Legs A/B Days
  • Based on the schedule: Monday: Push, Tuesday: Pull, Wednesday: Legs A, Thursday: Legs B, Friday: Rest, Saturday: Push, Sunday: Rest

Rest between sets should be around 90 seconds (ballpark) or 2 min if needed on legs.
Stop 1 rep before “true” failure on all working sets unless noted.
Lifting tempo: 1 second positive and a 2-3 second negative with pause in the STRETCH position.

Push

  • Incline DB Press (30° angle): 2 Sets of 10-12
  • Incline Machine Press: 2 Sets of 10-12
  • Seated Machine Fly: 2 Sets of 10-12
  • Cable Flys (Low to High): 2 Sets of 12-15
  • Machine Lateral Raises: 2 Sets of 10-12
  • WG Standing BB/EZ Bar Upright Row: 2 Sets of 12-15
  • Standing Dual Cable Y Raises: 2 Sets of 12-15 w/ 1 Drop Set
  • Plate Loaded Dips: 3 Sets of 10-12
  • Overhead Rope Ext or Rope Pushdown: 2 Sets of 12-15 w/ 1 Drop Set

Pull

  • Single Arm Neutral Grip Cable Pulldown (Elbows tight): 2 Sets of 10-12
  • BB Rows or Bent Over Supported T-Bar Row (Elbows Wide): 2 Sets of 10-12
  • WG Pronated Pulldown: 2 Sets of 10-12
  • Chest Supported Row (Neutral Grip/Elbows in tight for lats): 2 Sets of 10-12
  • Machine Pullover or Standing Straight Arm Rope Cable Pullover: 2 Sets of 10-12
  • Machine Rear Delts: 3 Sets of 12-15
  • Single Arm Dual Cable Bicep Curls (lean forward/elbows back): 3 Sets of 12-15
  • Incline DB Curls: 2 Sets of 12-15 w/ 1 Drop Set
  • If your left forearm hurts doing supinated curls, alter the angle of your wrist until no pain

Legs A (Quads focus)

  • Lying Leg Curls: 2 Sets of 12-15
  • Leg Ext: 2 Sets of 12-15
  • Hack Squats 3 Sets of 10-12
  • Leg Press: 2 Sets of 12-15
  • SLDL’s (BB or DB): 3 Sets of 10-12
  • DB Reverse Lunges: 2 Sets of 15-20

Legs B (Hamstring focus)

  • Belt or Smith Squats: 3 Sets of 10-12
  • SLDL’s (BB or DB): 3 Sets of 10-12
  • Lying Curls: 2 Sets of 12-15
  • Wide and High Leg Press (Ham and Glute Focus): 2 Sets of 15-20
  • DB Reverse Lunges: 2 Sets of 15-20

We start on Monday.

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