Mcdermottbp's Training Log

Training Logs
1

Home from school for the summer and just signed up for a new gym, finally getting some better workouts.

Monday (7/12) - LEGS
Warmup - foam roll, hip mobility drills.

SQUAT
135 x 10
185 x 8
225 x 8
275 x 5
275 x 4
185 x 15
185 x 15

RDL
3 sets of 10 @ 185#

Overhead Lunge
5 x 8 - @ 95 95 95 105 115

It’s been a while since I’ve been able to squat heavy, a little tired, but great pump in my quads and was feeling good.

Calf Raise - 5 sets of 20 20 15 15 12
200 250 300 350 400

Box Jumps onto 36" - 5x5

Foam roll and static stretching.

2

Tuesday (7/13) - CHEST/TRICEPS
Prehab shoulder work warmup

BENCH
135x8 warmup
185x6
225x5
225x5
225x5
185x13 to exhaustion

Incline Dumbell Bench
70# - 3 x 10
2 drop sets, 50# then 30#

Rope Cable Pull-Downs
10 @ 120
10 @ 150
8 @ 170
6 @ 170
25 @ 70

Decline Dumbell Skull-Crusher
3 x 12-15 @ 35

Push-Up Complex on Medicine Ball

Attempted weighted dips, dropped weight and did 3x12

3

Back/Shoulders

Pullups -
Eccentric 6 6 6
Regular 10 8

Standing Military
A little shoulder pain today
5 x 5 @ 135#

Seated Cable Row
5 sets
12 @ 130
10 @ 150
8 @ 170
6.5@ 200
Drop set, 200, 150, 100

5-10-15 Shoulder Complex
30#
22.5#
15#

Standing barbell curls @ 95#
8 8 7 5 5 Burnout

Fighter Pull-Down - 3 x 10

Reverse curl (EZ bar w/ 25s on each side) - 8 8 8 7

Still sore from 2 previous days, it’s been a while since I’ve had a good gym to train at. Squats felt great but definitely feeling soreness in inner quads today. Foam roll tonight and get ready for legs tomorrow.

4

Legs again today.

Forgot to mention that I powercleaned Monday, hit 215 for 3 singles. Nailed it pretty clean, a little wide stance at the catch… but I’ll use not having done them for a while as an excuse.

Similar layout as Monday with a few slight changes - I really want to put some size back on my legs (hence the high reps)

Back Squats
135 for 8
185 for 8
225 for 6
275 for 5, then 5
185 for 2 sets of 15, last five reps ass to grass

Overhead Lunges
95# for 3 sets of 10

1-Leg Leg Press
2 plates, 10 each leg
4 plates, 8 each leg
6 plates, 5 each leg
Stayed at 6 plates, used both legs to get 15 reps immediately after finishing last set of 1 leg

Hamstring Curls - I forgot how brutal these are.

50lb - 10 reps each leg
100 lb - 5 each leg, 10 w both
150 lb - 10 both leg reps
170 lb - 2 sets of 10
Drop set, 5 @200, 10 @ 100, 15 @ 50
Cramp.

5

I set a goal about a year ago to bench 225 for 10 and finally did it. I went 125 for 6 185 for 7, 225 for 10, 245 for 4.5 (got stuck about 8" off my chest and had a little help to lock it out), then 245 for 3 really clean. Last set was 184 for 14.

Did incline dumbell working from 75 to 95 in the 4 - 7 rep range.

Floor press, 3 sets of 185 for 10 8 6.

Bodyweight dips - 10 15 20 20

Tricep rope pushdowns - 3 sets, then burnout @ 70# for 26 reps.

Did some other tricep work. New PR for bench today.

6

Haven’t had much time to post for the last few days.

Sunday - pushed my '94 chevy truck around a parking lot. Pushed 75 yards, hooked up tow rope to front and did tug-of-war style pull for 10 yards. Did this 8 times, brutal.

Monday - Bench day, same as above. Highlights were 225 for 8, followed by 255 for 4. Making progress.

Tuesday - didn’t sleep very well the night before, but still managed to get a decent pump after almost falling asleep at work. Thank you, Spike Shooter.
Kroc Rows - 120 for 10 each arm
140 for 3 sets of 5 each arm
Did some weighted pull-ups, hammer curls and seated supine curls.

Wednesay - Body weight is now at 217. Eating a lot, not doing cardio, putting on weight, gaining strength, getting a little chubby. Definitely worth it.
Had chinese food for lunch today, awesome.

I guess I never posted my bodyweight or stats.

Height: 6’ 2"
Weight: 215
Vertical: 35"
40-yard: 4.8 (slooow)
Bench: 275
Squat: 340

Squat’s really weak right now, didn’t have a squat rack and kind of neglected them for the first half of the summer. Working back up to the goal of mid - 3’s for reps by the fall and an eventual 500lb.

Legs tonight, update after I train.

Not eating very clean today and the chinese food didn’t help but it was delicious. May clean up diet soon but really more concerned with putting on weight right now, it’s always been much easier for me to cut then to gain.

7

Took last week off for vacation in Minnesota.

Current bodyweight: hovering between 210-215
Monday - Chest/Tris
BENCH
135 x 8
185 x 6
225 for 5 x 5
185 2 x 8

INCLINE DUMBELL PRESS
70 x 10
80 x 8, 6, 6,
90 x 5, 5

TRICEP ROPE PUSHDOWNS
120 for 3 x 10-12
Burnout at 70

OLYMPIC RING PUSHUPS
3 x 8 (BW)

MED BALL PUSHUP COMPLEX
3 x 15

DIPS
2 sets to failure.

TUESDAY: OFF

WEDNESDAY - LEGS

Foam roll, leg swings.

SQUAT
135 x 5
185 x 5
225 x 8
275 x 5
315 x 5, 3
225 x 8
185 x 15

RDL
185 4 x 8

SMITH MACHINE CALF RAISE
225 4 x 20

Triple Superset - Barefoot
CALF RAISE
4 plates on Leg Press - 3 x 20

LEG PRESS
4 plates, 15, 15, 20

HAMSTRING CURL
100 for 3 x 10

Side Note: Dave Tate’s “Captain of the Cups” article inspired me to renew my love for Reese’s Peanut Butter Cups today.