NCOPD

Training Training Logs
1

To give a little background; I’m a 28year old dude in the army. My training focus is powerlifting based adding 10lbs to my bench, 20lbs to my squat and deadlift over the next 9 weeks and to stay on the same program for the whole 9 weeks. http://www.elitefts.com/documents/getting_ready.htm is the template I’ll be using as they say in that article mass moves mass so I will be doing the “bodybuilder” workouts 2 times per week and the last training day of the week will be ME Looking like this.

Mon; DE lower, Wed; DE upper, Fri ME lower.
Mon; DE upper, Wed; DE Lower, Fri ME upper.
I will leave out the cardio they recommend because I will be doing Army PT no less than 3 days out of the week.

Today starts my cycle. Rough weight, converted from Kg to Lbs

For warmup I walked stairs for 2min

DE Lower body
Squat w/ bands 20-80lbs 30sec rest intervals
160x10 (without bands to feel how 10 reps would feel I’m not used to more than 6 reps)
115x10 w/bands
135x10 w/ bands
145x10x2 w/ bands
Total volume 5550 lbs
At the end of this my lower back felt spent and I dreaded going on to the deadlifts. Should I use lighter weights or same weight nix bands or what I’m open to suggestions.

Deadlifts
Mixed these up because the fatigue in my lower back.
all D/Ls done with 160lbs overhand grip
First set Conventional x 10
2nd Roman x 10
3rd wide x10
4th Sumo x10
5th Roman x7
Total volume 7520 lbs

Felt relieved to be done with them. I’m not used to the fast pace short rests and high reps so buckets of sweat my back was super tight after these.

Situps
5 sets 10 w/ bodyweight on the ground.
felt find doing these could feel my lower back muscles very tight while laying there.

45deg back raise
2 set BW
3 sets w/ 10kg
total volume 750 lbs
Could have done much more weight but didn’t want to overdo the lower back.

Lunges
BW lunges x10
w/ 40 lbs x 10
w/ 35 lbs x3
total volume 505 lbs
I stopped there because the lunges began to hurt my knees anybody who’s served knows what all the extra gear does to your knees. I probably could have done them all w/ BW though. Can someone tell me a good compound excercise to replace the lunge with.

Overall training volume 14,325 lbs (If only I could deadlift that once)

That’s all for today. Will report back after Wednesday’s workout.

NCO Out

2

Upper body DE

PT this morning we did a lot of upper body muscle failure to include pushups military press and overhead claps. I think this is why my numbers are not as high as I expect they should have been or because I’m not used to the high reps. Also something very painful is happening with my upper back I’m not sure how it happened but it happened while in the front leaning rest position for a prolonged period of time.

For single arm exercises I simply doubled the dumbell weight and put 10 reps for ease of volume calculation.

Incline DB Press
120 x10
130 x10
120 x5
110 x7
90 x10
90 x10
I added a 6th set to make up for missed reps.
Total volume = 5670 lbs

Pullups

These are a weak point for me I was able to do 5 “cantilever” type pullups then did 20 negatives.

Military press w/ DBs

70 x10
80 x9
60 x10

After these 3 sets I went back to doing pullup negatives which I did 20 more then finished my 5 sets of mil presses

70 x10
80 x7
Total volume = 3280 lbs

DB rows
130 x10
120 x10
70 x10
80 x10
90 x10
Total volume = 4900 lbs

Overhead triceps extension

30 x10
40 x10
35 x10
40 x10
45 x9
Total volume = 1850 lbs

DB Hammer curls

40 x10
50 x10
30 x10
40 x10
50 x10
Total volume = 2100

Overall training volume = 17,800 lbs

NCO OUT!

3

Warm up 2 min walk uphill on the treadmill.

Leg press
90 x5
180 x5
270 x5
340 x5
410 x5
475 fail

Total volume = 6450 lbs

sit-ups
bodyweight x10
25 x10 x3
35 x10
total volume = 1100

back raise
bodyweight x10
25 x10 x3
35 x10
total volume = 1100

ham curls
80 x5
95 x5
110 x5
125 x5
140 x5
155 x4
Total volume = 3370

standing calf raise
100 x5
110 x5
120 x5
130 x5
150 x5
170 x5
190 x5
210 x5
Total volume = 5900\

Overall training volume = 17920

4

Pre-workout NO explode

BB flat bench
bar x10
95 x5
115 x5
135 x5
185 x5
205 x4(fail halfway on last rep)
Total volume = 3920 lbs

bent over BB row
95 x10
105 x10
115 x10
Finished with 2 sets bent over double DB rows
50s x10 x2
Total volume = 5150 lbs

standing overhead tricep extention
50 x10
55 x10
60 x9
45 x10
50 x10
Total volume = 2540 lbs

Standing DB hammer curls
30s x10ea
35s x10ea
20s x10ea
25s x10ea
30s x10ea
Total volume = 2800 lbs

upright cable row
100 x10
80 x10
70 x10 x3
Total volume = 3900 lbs

Overall training volume = 18310 lbs or 9 short tons

Post workout; 15 muscle synthesis tabs, 2 scoops 100%MR, 5grams creatine monohydrate, 2 scoops six star protein.

5

Pre-training nutrition; NO explode 1 scoop and 4 bodyquick tabs.

Squats
135 x10
185 x10
225 x10
275 x5x2
245 x6
245 x4
Total volume = 10650 lbs

Suitcase deadlifts
120 x10
130 x10
150 x10
160 x10x2
Total volume = 7200 lbs

weighted situps
10 x10
25 x10x3
35 x10
Total volume = 1200 lbs

weighted back raises
10 x10
20 x10
25 x10x2
35 x10
Total Volume = 1150

Overall training volume = 20200 lbs

Post training nutrition; 2 scoops six star protein.

6

Pre-training nutrition. 1 scoop no explode, 2 scoops 100%MR and 15 tabs muscle synthesis.

bench
135 x10
145 x10
155 x10
165 x4
135 x6
135 x10
Total volume = 7170 lbs

Pull ups, pull downs
15 pullup negatives until my shoulder started hurting then moved over to pull downs.
170 x5
125 x10x2
110 x10
Total volume = 4450 lbs

Double DB military press
40 x10
50 x10
60 x10
70 x10
80 x10
Total volume = 3000 lbs

Double DB rows bent over
40 x10
60 x10
50 x10
60 x10
40 x10
Total volume = 2500 lbs

standing triceps extension
50 x10x3
45 x10
40 x10
Total volume = 2350 lbs

alternating DB hammer curls
70 x10
60 x10
50 x10
40 x10
Total volume = 2200 lbs

Overall training volume = 21670 lbs

7

Previous post was posted a day late so that I had Wednesday as a break.

Pre-training nutrition; 15 Muscle synthesys tabs, 2 scoops 100%MR mixed with 1 scoop no explode. (forgot to take my bodyquick)

Squats
bar x10
95 x5
115 x5
135 x5
155 x5
175 x5
185 x5
205 x5
225 x5
245 x5
255 x1
Probably could have done more but felt my form going on that one rep so I decided not to push myself into possable injury.
Total volume = 8380 lbs

sit ups
15 x10
20 x10
25 x10
30 x10
35 x10
Total volume = 1250

back raises
15 x10
20 x10
25 x10
30 x10
35 x10
Total volume = 1250

Suitcase DL
160 x5x2
200 x5x3
Total volume = 4600 lbs

Overall training volume = 15480 lbs

I’m going to add one legged squats to this regemin next week only on the higher volume days I think.

8

Pre-training load; 15 MS tabs, 2 scoops 100%MR, 1 scoop no explode, 4 bodyquick tabs.

Warmed up by grabbing some 4lb weights and rotating my shoulders around several times to the front and rear slowly.

BB Flat Bench
bar x10, 95 x10, 115 x5, 135 x5, 155 x5, 175 x5, 185 x5, 195 x5, 205 x5 Got the last rep on 205 this time so I called it a day for bench.
Total volume = 7225 lbs

BB incline bench row
bar x10, 65 x10, 85 x5, 95 x5, 115 x5, 135 x5, 145 x5, 155x5 165 x5
Total volume = 5575

Overhead triceps extension standing
55 x10, 60 x10, 65 x6 50 x4, 50 x10x2
Total volume = 2740

Alternating DB hammer curls standing
35s x10x2, 30s x10, 25s x10, 20s x10
Total volume = 2900

Post training nutrition; 2 scoops 100%MR, 15 tabs MS

Overall training volume = 18440
About the same volume as last week with one less exercise. I forgot my training log so I had to use guesswork on what weights and exercises to use to increase volume. I have resolved that issue and won’t be forgetting my training log soon.