I know most of you don’t know who I am cause I don’t post much and haven’t been around long but I thought I’d start a log anyway. I’ve been meaning to for a while.
Anyway, here we go…
Age: 19
Training age: 1.5/2 years (can’t remember when I started with some consistency + I missed 5 months of training due to injury at the end of last year)
Weight: 94kg (207)
Height: 5ft 10
Deadlift: 240kg (529)
Bench: 120kg (265) 
Squat: haven’t squatted in some time now due to rugby injuries in my hips and knees that have never really been fixed properly. I know this isn’t really an excuse but I feel like my leg development has improve since dropping the squat so I’m okay with that. I did some front squats and worked up to 110kg (243) a few weeks ago, I’m not sure if I’ll be consistent with them it depends on my knees.
Goals: bigger, stronger, look good naked. 3 plate bench.
I’m currently using my own split training everything twice every 8 days. Here it is:
Day 1: deadlift focus + quads + hams
Day 2: back + calves
Day 3: bench focus + chest + shoulders
Day 4: arms
Day 5: quads + hams + calves (sometimes some light speed bench if I feel like it at the end, mostly to practice form)
Day 6: back + bis
Day 7: chest + shoulders + tris
I take Sunday off from the gym so this is how it works out to be an 8 day rotation. I’ve been doing this for 2 months now since using 5/3/1 to get near my old numbers pre-injury and it’s working well from what I can tell. Previously I have always done my own thing trying to get stronger every week in big movements and gain scale weight. The current plan has me looking leaner as I’m slowly recomping; I like it.
I’ll post today’s workout in my next post.
Today was back + bis
All exercises are weight x sets x reps
V-grip lat pulldowns
Warm up:
30kg (66) x some
45kg (99) x 2 x 5
60kg (132) x 5
Work sets:
70kg (154) x 3 x 8
Meadows rows - recently started this movement, I really like it.
10kg (22) x some
20kg (44) x 10
30kg (66) x 10
40kg (88) x 2 x 10 drop to 20kg (44) x 10
Stretchers
40kg (88) x 10
45kg (99) x 2 x 10
Really made sure I felt the lats working on these and to get a huge stretch at the top. The pump was great.
Deadstop db rows - squeeze at the top and retract scapula.
40kg (88) x 2 x 10
50kg (110) x 10
Incline db curl - really strict, squeezing the biceps all the way up and squeezing at contraction. Don’t laugh at the weights, I got a nice pump and felt these really well
8kg (17.6) x 8
10kg (22) x 2 x 8
Standing alternating db curl - same as above, just standing so a bit more weight was used.
12kg (26) x 8
14kg (31) x 8
Biceps were massively pumped at this point and I didn’t want/need to do anything else. Session felt good.
[quote]spar4tee wrote:
sup[/quote]
Hey man. Nice to see someone like you following along!
Chest, shoulders and tris
Decided I haven’t benched heavy in ages cause last week I had a few end of year/18th parties so my training took a bit of a hit. This meant it was some bench then I hit chest + shoulders. I was too tired to do any tris at the end.
Bench
Warm up:
bar x some x some
40kg (88) x 2 x 5
60kg (132) x 2 x 3
Decided to try out CT’s wave loading, felt pretty good. I did the 3/2/1 wave.
Wave 1: 70kg (154) x 3, 80kg (176) x 2, 90kg (198) x 1
Wave 2: 80kg (176) x 3, 90kg (198) x 2, 100kg (220) x 1
Wave 3: 90kg (198) x 3, 100kg (220) x 2, 110kg (243) x 1
100kg (220) x 3 x 1
I tried out my wrist wraps on the sets with 100kg and 110kg as my wrists have been bothering me recently from benching over 100kg.
DB incline bench - Due to old shoulder problems I use a neutral grip at the bottom part of this movement and twist up as I go up. This has meant my numbers dropped on db pressing exercises but it feels good on my shoulder.
24kg (53) x 10
28kg (62) x 10
32kg (71) x 2 x 8
Machine bench - Done like the start of this video (video doesn’t seem to be working -Indigo Bootcamp Day 1, PM 2 - YouTube) Indigo Bootcamp Day 1, PM 2 - YouTube
35kg (77) x 10 each side x 10 both hands
40kg (88) x 10 each side x 8 both hands
45kg (99) x 10 each side x 8 both hands, rest a bit x 6 both hands
DB lateral raise
6kg (13.2) x 15
10kg (22) x 2 x 12
16kg (35) x 30 swings 6kg (13.2) x 8
14kg (31) x 30 swings 6kg (13.2) x 8
Rear delt raises
6kg (13.2) x 3 x 20
Didn’t do triceps after this as planned cause I benched more than I thought I would. I might do some light triceps tomorrow.
Deadlift + quads + hams
Session today was average. My knees gave me issues later on and I just didn’t feel too great throughout. Maybe I didn’t warm up enough.
Deadlift
bar x some x some
60kg (132) x some
90kg (198) x 5
120kg (265) x 5
150kg (331) x 5
180kg (397) x 3
200kg (441) x 1
220kg (485) x 1 - I wanted to get two reps here but felt like if I tried I wouldn’t have completed the rep. Stopped deadlifting here.
Leg extensions - Didn’t really count reps or pay attention to weight I just wanted to get some blood to my knees and in my quads before leg pressing.
some x some
Leg press
50kg (110) x some
80kg (176) x 15
120kg (265) x 8 - knees felt a bit rough so did some more leg extensions and dropped the weight
80kg x 5 (176) - stopped it here. I’m going to have to see someone about my knees cause they’re making me feel like an old man.
Seated leg curl
20kg (44) x 20
30kg (66) x 20
40kg (88) x 15
50kg (110) x 12
30kg x 10 bottom partials x 10 full reps
These felt good. Pretty much the only thing that did this session.
Did some light triceps as I missed them out yesterday
Rope push downs - Didn’t really pay attention to the weight on these, I wouldn’t have gone above 25kg (55) on these.
5 x 10
Overhead db extension - held in the stretch position for 1 or 2 seconds and didn’t lock these out. Triceps were fully pumped after these so I called it a day.
20kg (44) x 3 x 8
[quote]bignate wrote:
in. Looking big. [/quote]
Thanks. Let’s hope I can impress.
After yesterday I decided to take a day off today. Gonna eat lots of food and get some good sleep tonight.
I read that for optimal performance, you shouldn’t do exhaustive workouts more than 3 days in a row. What happens is that after every consecutive day of intensive exercise, you push your body into an increased state of fatique. As you keep pushing yourself, fatigue accumulates pushing your body further away from homeostasis and supercompensation which will inhibit performance, growth potential and recovery (pulled open my book to reread this; it’s in “Serious Strength Training 2nd Edition” by Bompa, Di Pasquale & Cornacchia, pages 48-49). I’ve also had one of my personal trainers tell me this too, and she is an IBFF bodybuilding pro and one of Canada’s top bodybuilding coaches.
When I first started lifting, I used to workout 6 days on / 1 day off, and while I didn’t realize this, I plateaud hard for about 3-4 months without even realizing it. I kept trying to push myself harder every workout, which was just making things worse. I even started developing chronic injuries in my wrists, ankles and shoulders. My second year of training I dropped it down to 5 days a week with a rest day inbetween, and I made gains that I had no hope of achieving the year before. Now I’m even more of a “less is more” kind of guy, and only workout 4 days a week. I have corpal tunnel in both my wrists, but they no longer give me issues. And if I keep my ego in check, my shoulders, ankles and everything else are completely fine as well.
I guess what I’m trying to say is, to make the best gains you don’t necessarily have to kill yourself in the gym day in and day out. With your rugby background I’m sure your workload is a hell of a lot higher than mine so maybe you don’t necessarily have to do 4 days/week, but an extra day of rest or two will not hinder your goals.
Yeah, just my two cents though, so take it as you will!
Also, I checked your log because I was at an improv show about a month ago and they did a superhero themed presentation. The superhero’s name: The Rattler!
[quote]Molikeye wrote:
[/quote]
Thanks for taking the time to post. I do agree with many of your points and I have seen good results in the past training less. Recently I’ve been making sure I don’t go near muscular failure and I’m focusing a lot on proper recovery so I feel like I’m coping well with my training (and I have been for the last 3 months). The previous workout was a one off and that doesn’t happen often. The day off I’m taking today will definitely help. Also, as shown by today, I don’t just train whenever because my schedule says so. If I need a day off then I will take one as I see fit.
So I guess in short I’m saying that listening to your body is best. And training shouldn’t always be set in stone.
EDIT: The superhero has no connection to my name but I’m glad it got you following along!
Had another off day today as planned.
Back and calves
V-grip lat pull down
30kg (66) x 12
45kg (99) x 12
60kg (132) x 10
75kg (165) x 2 x 8
65kg (143) x 10
Dumbbell row
34kg (75) x some
42kg (93) x 10
50kg (110) x 2 x 12 - found these really hard for some reason, could be cause I haven’t been doing them consistently lately.
Stretchers - love this movement
30kg (66) x 12
30kg (66) x 15
35kg (77) x 15
Seated row - I used the rope attachment on these and pulled to the lower chest. Made sure I pulled back as far as possible. Felt these a lot in the lower traps/rhomboids.
25kg (55) x 3 x 12
Standing calf raise - in the smith machine
50kg (110) x 2 x 20
80kg (176) x 5 x 12 - could hardly walk after these lol
Ended up going away yesterday and today with friends for a spontaneous trip. Had nowhere to train and my gym will be closed in half an hour so that’s not happening right now. Training as usual tomorrow will be chest shoulders.
Chest + shoulders
Decided to bench again this workout. I figure that if I feel recovered from the previous time I benched then there’s no reason to not do it as often as I can to make strength gains.
Barbell bench press - did CT’s wave loading again.
Warm up:
bar x some
40kg (88) x 2 x 5
60kg (132) x 2 x 3
Wave 1: 70kg (154) x 3, 80kg (176) x 2, 90kg (198) x 1
Wave 2: 80kg (176) x 3, 90kg (198) x 2, 100kg (220) x 1
Wave 3: 90kg (198) x 3, 100kg (220) x 2, 110kg (243) x 1
100kg (220) x 2 x 2
100kg (220) x 2 x 1
Felt good today. I didn’t want to go up to a heavier top set on the wave loading so the plan was to add in some good quality work after the waves. The sets with 100kg felt fast. I don’t have a plan for progression currently other than adding in more singles/doubles and adding weight as I see fit.
Dumbbell incline with twist
26kg (57) x 12
30kg (66) x 2 x 12
30kg (66) x 10
Machine press - done as seen in the video I posted last chest session. This gives a great pump.
30kg (66) x 10 left + right hand, x 10 both hands
40kg (88) x 10 left + right hand, x 10 both hands
45kg (99) x 10 left + right hand, x 8 both hands, (rest 20 seconds) x 6 both hands
Bent over rear delt flys
6kg (13.2) x 25 x 25 x 20
12kg (27) x 40 partials
DB lateral raise
6kg (13.2) x 30 x 25 x 20 - lifting up my water bottle felt difficult after this. I love high rep stuff for lateral/rear delts at the moment. They’re making my delts grow much better than they ever did when I was doing heavy DB presses.
Arm day
Rope Pushdowns - just to get a pump and to warm up
some x some x some until I felt pumped
Bench Dips
bodyweight x some
bw + 15kg (33) x 10
bw + 25kg (55) x 8
bw + 35kg (77) x 2 x 8
Pushdowns - using the small bent bar thingy, no idea what to call it. I used CT’s 10-5-5 thing where you do 10 partials in the stretched position, 5 midway partials and then 5 full reps
15kg (33) x 10-5-5
17.5kg (39) x 2 x 10-5-5
17.5kg (39) x 2 x 8
DB Overhead Extension - done holding one dumbbell with both hands and holding in the stretch position for 1-2 seconds and not locking out
20kg (44) x 3 x 8
Cross-body Hammer Curl - done strict, Meadows style.
16kg (35) x 10
20kg (44) x 2 x 8
20kg (44) x 6
Seated Incline Curl
10kg (22) x 8
12kg (27) x 2 x 8
Huge pumps at this point.
E-Z Bar Curl
30kg (66) x 8
40kg (88) x 3 x 5
Good session today. Arms measured 17.75inches after my walk home so not a full pump but still pumped. Closing in on 18inches!
Didn’t update yesterday but had an off day. Came home from work to a massive BBQ so I ate with no restraint.
Legs later today so I’m hoping my knees won’t fail me like last time. Going to try warming up more and getting more blood into them before I start anything heavier.
I am fairly sure I updated earlier today but it hasn’t shown… I can’t be bothered to write it all out again on my phone this late so I’ll do two updates tomorrow. Preview: did legs today and had a decent session.
Legs
This was a decent session for me. The first in a while where my knees have given me no issues.
Leg Extensions - Leant forwards on this as I saw some pro recommend it on a video of his leg workout. It’s supposed to recruit the quads more and it definitely worked.
20kg (44) x some
30kg (66) x some
40kg (88) x 15
50kg (110) x 12
60kg (132) x 12, drop 45kg (99) x 8, drop 30kg (66) x 6
Barbell Hack Squat - Couldn’t quite get these to work. The bar kept hitting my hamstrings on the way up and I didn’t know how to change the form to make it work properly for me.
60kg (132) x 5 x 12
Leg Curls - Just did these to get a big pump. I used CT’s 10-5-5 technique and liked it.
30kg (66) x some x some x pumped so much
Leg Press
50kg (110) x 20
70kg (154) x 20
90kg (198) x 15
110kg (243) x 5 x 12
Dumbbell SLDL
26kg (57) x 12
30kg (66) x 12
40kg (88) x 2 x 12
Standing Calf Raise - in Smith machine.
100kg (220) x 5 x 10
Back and Biceps
V-grip Lat Pulldown
30kg (66) x some
45kg (99) x 12
60kg (132) x 8
75kg (165) x 2 x 8
70kg (154) x 8
Meadows Rows - I tweaked my form and dropped the weight a bit since I did these last and I felt them much better in the lats.
10kg (22) x 12
20kg (44) x 10
30kg (66) x 3 x 8
Stretchers - One of my favourite exercises ever.
30kg (66) x 15
40kg (88) x 12
45kg (99) x 12
Dumbbell Shrugs - 3 second hold at the top of every rep.
30kg (66) x 12
40kg (88) x 3 x 10
Rope Hammer Curls - Didn’t pay attention to the weight on the cable stack I just increase as necessary and stopped when I was pumped.
4 sets of 8-12
Alternating Dumbbell Curls
16kg (35) x 4 x 10