Matt's Log

Training Logs
1

Starting this log to keep me accountable. Ive been following WS4SB three day template for the past 4 weeks, starting very light, to get back into the swing of things after nearly two years off from lifting.

I’ve decided to go with four days of lifting a week with some sprinting thrown in. Planning on following this for 5 weeks, after that I will know exactly where my strength and conditioning is and I will be able to set some goals and reassess my training.

I will be shooting for 3000-3500 calories per day.

28 years old.
As of Monday morning: 198.7 lbs with 18.9% body fat. Going to retest after the 5 weeks.

2

Monday
2-2-15

ME UPPER

a1) bench - 175 x 5,5,9
a2) seated supinated row - 200 x 6 x 6

b) incline db bench - 50s x 16,9

c1) chin-ups - bw x 5 x 3
c2) cable face pull - 60 x 10 x 3

d1) db shrug - 45s x 15 x 3 (2 second pause at top)
d2) hammer curl - 30s x 8 x 3

e) close grip decline bench as a finisher - 95 x 12,10,8,6,4,2 with 20 second rest between sets

3 hours later:

a1) sled drag - 250 x 25 yards x 2
a2) backwards sled drag - 250 x 25 yards x 2
2 min rest between sets

c) ab wheel - bw x 8 x 3

3157 calories
206 protein, 160 fat, 228 carbs

3

Tuesday
2-3-15

ME LOWER

a1) box jumps - bw x 3 x 3
a2) back squat - 245 x 5,5,7

b) bulgarian split squats - 50s x 8 x 3

c) hypers - 20 x 12 x 3

3 hours later:

a) treadmill sprints 30 sec on/off - 15 incline, 7 mph, 5 rounds
I am in horrible shape.

b) 30 sec plank, 30 sec right side plank, 30 sec plank, 30 sec left side plank. 30 sec rest between sets. 2 rounds.

3213 calories
194 protein, 202 fat, 207 carbs

4

Wednesday
2-4-15

Off Day

3081 calories
186 protein, 121 fat, 318 carbs

5

Thursday
2-5-15

RE UPPER

a1) standing press - 95 x 5,5,16
a2) d-handle chin-ups - bw x 4 x 7

b1) db row - 75 x 10 x 3
b2) YTs - 5s x 20 x 3

c) db bench - 110 x 21,17,11

d1) lateral raise - 10s x 12 x 3
d2) ez bar curl - 50 x 12 x 3

e) dips as a finisher - bw x 12,10,8,6 with 30 second rest between sets

2 hours later:

a1) sled drag - 225 x 25 yards x 3
a2) backwards sled drag - 225 x 25 yards x 3
back to back, 2 minute rest

c1) pallof press - 50 x 30 secs
c2) leg raise - bw x 10
c3) ghr sit-up - bw x 10
2 rounds, 30 second rest between exercises

2919 calories
224 protein, 93 fat, 312 carbs