Progression Logs of a Weak Beginner

Training Training Logs
82

Dec 1 Workout. Day 10
Military Press = 45 x 5, 55 x 5, 65 x 5, 75 x 5, 85 x 5, 95 x 4.
Lat pull downs = 90 lbs x 10,80 lbs x 10 x 2.
Hammer curls = 20 lbs x 12 x 3.
Preacher curl = 50 lbs x 9,8,8
Tricep overhead extensions with rope = 70 lbs x 15, 12,12
Trx rows = 10,8,8
Rear delt flies = 15,12,12
Slant board situps = 13,13,13

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83

Dec 3 workout(final week of the 3 week block). Day 11.
Front squat = 45 lb x 5, 55 lb x 5, 65 lb x 5, 75 lb x 5, 85 x 5, 95 x 5. Went EASY.
75 lbs x 5 x 5.
Chinups = 5,5,5,5,5
Preacher curl = 50 lbs x 9,9,8
Tricep overhead extensions with rope = 70 lbs x 15,13,12
Trx rows = 10,8,8
Slant board situps = 12,12,12

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84

End of 3 week block TMs.

Military press = 102 lbs.
Bench Press = 160 lbs.
Front Squat = 110 lbs.
Bulgarian Squats = 90 lbs.

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85

Kind of bored of doing 5/3/1 FSL. I have been doing it on and off for 6+ months now.

Started a linear progression program with some hypertrophy in it again. Jeff Nippards Fundamentals of Hypertrophy.

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86

Yesterday
Day 1 of Jeff Nippards Hypertrophy beginner Program
Front squat = 85 lbs x 3 x 6.
bench press = 100 lbs x 3 x 8
Lat Pulldowns = 90 lbs x 3 x 10
Romanian Deadlifts = 95 lbs x 3 sets of 10
Close grip bench press = 75 lbs 3 sets of 8
Rear Delt flies = 3 x 15
Tricep Overhead Extensions = 70 lbs x 15,15,13

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87

Slant Board Situps = 13,13,13
40 minutes of incline walking at 7 Incline.

Progression.
Since this is a new program with higher reps and some new exercises, I am going to focus on just dialing in my technique for 2 weeks then I will Start increasing weight by 5 lbs per main movement.

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88

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Back pic

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89

Day 2 of Jeff Nippards Hypertrophy beginner program
Deadlift = 95 x 5, 135 x 5, 165 x 5, 185 x 5 x 3.
Overhead Press = 45 x 8, 55 x 8, 65 x 8,8,8
Trx Bodyweight Rows = 3 sets of 12
Pec Deck = 50 x 12, 40 x 12 x 2.
Lat Pull down - 90 lbs x 10 x 2
Hanging Leg raises = 3 sets of 12.

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90

Day 3 of Jeff nippards program Yesterday.
Bulgarian Split Squats = 3 sets of 10 with 50 lbs.
Smith Incline Bench Press = 105 lbs x 3 sets of 10
Reverse Lat Pull downs = 3 sets of 12, 90 lbs.
Lateral Raises dumbbell = 10 lbs x 10 x 3
TRX rows = 3 sets of 12.
Bicep Preacher curls = 50 lbs x 10,9,9
Tricep Overhead Extensions = 70 lbs x 15,15,13.
Slant Raises Situps = bodyweight + 5 lbs x 10,10,10

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91

Week 2 Day 1
Front Squats = 3 sets of 6 with 90 lbs.
Bench Press = 105 lbs x 3 sets of 8. RPE 7
Lat Pulldowns = 90 lbs x 3 sets of 10.
Bicep Preacher curls = 50 lbs x 10,9,8
Rear Delt Flies = 3 sets of 15.

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