QLA's Log - No More Messing Around

Training Logs
1

Hi Everyone

Great to have found this site! Have been searching for somewhere I can log my progress and exchange ideas with everyone. Not a poser and don’t use instagram / any form of social media so this looks like the perfect place

Stats:
33 y/o male
6’3"
93kg / 205 lbs (guess, been a few months since I’ve weighed myself)

Training: follow a 5 day split
Day 1: Back
Day 2: Chest + Cardio
Day 3: Legs
Day 4: Shoulders, Abs + Cardio
Day 5: Arms + Cardio

Please say hi and also let me know if I’ve missed anything!

Giving some thought to what could be a fitness goal for me

3 Likes
2

welcome to T-Nation.

3

Appreciate it :raised_hands:

1 Like
4

Since you already took the pic, check this out:

3 Likes
5

Back today:

DL
130kg x6
140kg x6
150kg x5

Bent over row
100kg x 6
100kg x 6

Shrugs
140kg x 10
140kg x 8

Weighted pull-ups
22kg x 4
22kg x 4

2 Likes
6

Thank you I’ll take a look a little later

I’ve definitely put on a few Christmas pounds since my profile pic was posted!

7

That’s actually perfect. It is just a fun challenge to help motivate people and provide some accountability. The “before” pictures are usually well timed after everyone’s Christmas splurge! I believe the last day to enter is today so try to read it sooner than later. I’m tagging @TrainForPain in case there is flexibility in the entry deadline.

1 Like
8

Thanks man!
Today at midnight is the “deadline”. I’m trying to keep relatively tight to that just because it’s really a Jan 1 start with wiggle room (plus it turns into a lot for me to manage).
That said, I’m not likely to be a tyrant about it - I want participation!

9

Thanks fellas

I’ll get a few pics snapped now

Also I appreciate you both being welcoming - have never really been part of a fitness forum / community before so it’s good to see there’s some activity here

1 Like
10

Posting my pics for entry into the transformation challenge:

EDIT: MEANT TO WRITE 2023 IN THE PICS

FML :person_facepalming:t3:

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3 Likes
11

How do we know thats not from a competition last year and you have a years head start on everyone else?!

Welcome and good luck in the transformation :+1:

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12

Because my user didn’t exist until a few days ago? Lol

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13

Yesterday Chest

BP
100kgx6
110kgx6
100kgx6

Incline BP
70kgx6
70kgx6

Weighted dips
32kgx6

16 mins treadmill

1 Like
14

Legs today

Squats
100kgx6
100kgx6
100kgx6
100kgx6
100kgx6

Stiff leg DL
100kgx6
100kgx6

Calve raises (body weight, 1 leg at a time)
4 sets, reps of 20, 18, 15, 12
Body weight both legs 1 set of 20

Felt quite a buzz as had been sent a free pre workout sample that I tried. Sweating profusely now!

1 Like
15

Today shoulders and abs

Standing barbell military press
50kgx6
50kgx6
50kgx6
50kgx6
50kgx6

Weighted cable crunch x8 supersetted with 10x sit ups x 2 sets
Followed by 2 sets of Weighted cable crunch x8

16 mins cardio

Felt good, all military presses were struck form and no momentum. Time to move up weight by a small increment

1 Like
16

Arms and cardio

BB curl
52.5kgx6
50kgx6

DB Curl
24kgx5
22kgx5

Skull crusher
40kg (+whatever weight EZ bar is) x6 x2 sets

Cable pushdown
36kgx6
38kgx6

16 mins cardio

felt strong and focussed despite going early in the morning with just 1 pre-workout shake in me

1 Like
17

Back day

DL
130kgx6
140kgx6
150kgx6

Bent over row
100kgx6
100kgx6

Shrugs
140kgx10
150kgx4 - got a few extra reps but ROM was bad so not counting them

Weighted pull-ups
22kgx4
22kgx4
Body weight x4 (with underhand grip on BW set)

Felt good and focussed the hydrapharm pre-workout did the job

1 Like
18

Yesterday Chest

BP
100kgx6
112.5kgx5
102.5kgx6

Incline BP
70kgx6
70kgx6

Weighted dips
30kgx6

16 mins treadmill

1 Like
19

Legs today

Squats
102.5kgx6
102.5kgx6
102.5kgx6
102.5kgx6
102.5kgx6

Stiff leg DL
100kgx6
100kgx6

Calve raises (body weight, 1 leg at a time)
4 sets, reps of 20, 18, 15, 12
Body weight both legs 1 set of 20

1 Like
20

Yesterday shoulders and abs

Standing barbell military press
50kgx6
52.5kgx6
52.5kgx5
50kgx6
50kgx6

Weighted cable crunch x8 supersetted with 10x sit ups x 2 sets
Followed by 2 sets of Weighted cable crunch x8

16 mins cardio

2 Likes