My Training Logs

Training Logs
1

Stats:

Age: 23
Weight: 220-225
Skill Level: Beginner - Intermediate
Training 6 days/week
Max Bench: did 245 2 weeks ago
Max Squat: 235 x 4. Not sure of 1RM.
Max Deadlift: Just started deading again. Did set of 12 with 225 last week.
Max Standing Mil. Press: 145x5. Not sure of 1RM.

Supplements: Fish Oil, BCAA, Metabolic Drive

Short term goals (September 1):
Weight down to 205
Bench up to 275
Squat up to 315
Deadlift up to 375
Standing Mil. Press up to 165
Able to run 1 mile in under 8 minutes

Started lifting again a little less than 4 weeks ago, this time with dedication. The times before when I’d hit the gym I’d just putt around and try not to get noticed too much. This time around I have a training partner so I can take my lifts to the max and also have someone to push me. I’ll post my previous week’s logs as a reference of where I’m coming from.

Week 3

Day 1
Flat Bench - 215 (5), 215 (5), 215 (4.5), 205 (5)
Pull Ups - 2, 2, 2, 1.5
Incline Bench - 145 (10), 155 (8), 165 (5)
Bent Over Row - 125 (10), 145 (8), 145 (9)
Decline Bench - 185 (5), 195 (5), 205 (5), 215 (2.5)
Power Shrugs - 225 (8), 225 (10), 225 (10)

Day 2
Standing Military Press - 135 (5), 135 (5), 135 (5), 145 (4)
Lat Raise - 25lb dumbbells (8), (7.5)
Alternating Bicep Curls - 35s (10), 40s (6), 40s (8)
Skull Crusher - 70lb barbell (10), (9)
Hammer Curl - 35lb dumbbells (10), 40lb dumbbells (8), (6)
Tricep Pushdown - 7 notches down… need to get weight amts (5), (5), (5), (5), (5)
Reverse Curl - 60lb barbell (12), (8)

Day 3
Squat - 135 warmup (5), 205 (5), 215 (5), 225 (5), 235 (4)
Seated Calf Raise - 145 (8), 155 (5), 165 (5), 180 (5), 180 (5)
Leg Curl - 120 (8), 140 (8), 160 (8)
Leg Press - 360 (5), 450 (5), 540 (5), 630 (5), 720 (5)
Leg Extension - 240 (10), 240 (8), 250 (5), 260 (5)

Will post pics and rest of last week’s log tomorrow. Just wanted to get this up and running because I figured it’d help with my progress and hold me accountable. Looking forward to hearing from yall!

2

Hey man. It’s awesome that you are going to keep a log. I’ll be following you and giving you any feedback I think could help.

Cheers.

3

Thanks VikeSpike. I really look forward to hearing feedback. I’m new to this and have no idea what I’m doing, so I just chose to find a program and hit it as hard as possible and work out the details later. So far my progress has been good.

I had a new PR yesterday squatting. I hit 255x4. I think I’m going to hit my goal of squatting 315 way before my September 1 goal. Before 4 weeks ago, I had literally squatted once in my entire life and couldn’t even rep 100 lbs without being unable to walk for the following 4 days. I’m pretty excited about getting my form right and upping my numbers.

Yesterday’s workout (legs) was a quick one because I had to fix a leaking pipe in my house, so I could only hit 3 lifts. But here are the numbers:

Squat - 135 warmup (5), 225 (5), 235 (5), 245 (5), 255 (4)
Seated Calf Raise - 160 (12), 170 (10), 170 (10)
Leg Extension - 235 (12), 240 (12), 240 (12)

Also I got my HOT-ROX today so I’ll be starting that which should help curb my appetite and give me some more energy for the gym. That should send me on my way to hit 205 by September 1.

Chest/Back today. Will update with my workout later.

4

New PR on the deadlift today after only 1 week of deadlifting. 275x5 and that was on the 3rd set. Pretty excited. I think I’m a lot closer to my goal of 1x375 than I originally thought. Hopefully I can get there within a month or two.

Here’s today’s log:

Flat Bench - 195 (8.75) ← had sloppy form. wasn’t tight., 195 (9.5), 205 (5)
Deadlift - 185 warmup (10), 245 (10), 275 (5) ← New PR, 185 (10) cool down
Incline Bench - 160 (8), 155 (10), 165 (7.5)
Bent Over Row - 180 (2) → 155 (8), 155 (10)
Prone Row - 115 (10), 120 (10)
Decline - 185 (10), 195 (8), 205 (5)
Power Shrugs with blast straps - 275 (12), 315 (10), 365 (7), 335 (8)

5

Got my standing mil press closer to my goal of 165x1 today. I think I’m actually ready to do it but then I felt a sharp pain in my right shoulder while doing lat raises later in the workout. Typical. Oh well, at least I got a new PR.

Standing Mil. Press - 130 (10), 140 (10), 150 (7) ← PR
Lat Raise - 20s (12), (12)
Close Grip Bench Press - 135 (10), 145 (10), 155 (10)
Alternating Bicep Curl - 40s (9) ← shoulder pain became too strong to continue
Wrist Curl - 60lb barbell (12), (12), (12)
Held off rest of bi/tri workout bc of shoulder pain. Did uphill walking on treadmill instead.

I think I’ll be ready to go for my attempt at 1x165 next week as long as this shoulder pain clears up.

Also ordered some Surge Recovery today. Pretty excited to try that out.

6

Surge Recovery tastes great! Just tried my first dose after a pretty lackluster day at the gym. I f’ed up my rib doing leg presses the other day after a pretty gnarly set of squats (new PR!!!) so I’ve been in a lot of pain. But oh well, here’s today’s lifts:

Deadlift: 135 warm-up (12), 185 (12), 225 (9), 245 (6)
Prone Row: 115 (9), 100 (10), 100 (8)
Lat Pull: 130 (10), 130 (10), 130 (9)
Seated Row: 115 (10), 115 (10), 115 (10)
45 degree row: 135 (8), 135 (10) ← This exercise really made my rib pain flare up so I went extra light on it.

7

Started a diet log yesterday in Excel. If anyone wants a blank copy of it e-mailed to them, post up your e-mail address. It’s pretty simple, but has really helped me. It also has a daily checklist of things I try to do on a daily basis (read, work on some health ailment ie dry skin, gym, make more money than i spend). The diet aspect of it is just Meals 1-6 with Time, Foods, Calories, Carbs, Protein, Fat and Supplements. It’s been awesome so far though. Can’t wait to keep it up.

But anyways… here’s today’s shoulders/arms log:

Standing Mil. Press - 95 warmup (12), 135 (10), 145 (8) ← shoulder pain, 135 (7)
Close Grip Bench - 155 (10), 165 (8), 175 (5)
Lat Raise - 15 (12), (12)
Dumbbell Curls - 35s (8), ← shoulder pain, 25s (12)
Skull Crushers - 55 (12), 65 (12)
Hammer Curls - 35s (10), (10)
Tricep Pushdowns - 120 (12), 130 (12), 140 (12)
Wrist Curl - 50 (12), 60 (12)
Reverse Curl - 60 (12), (9)

Overall an okay day. The shoulder pain was pretty rough though. I think I’m going to go lighter on standing mil. press and just try to crank out more reps from now on.