Leg curl 120lbs - 30-10-25,
Squat 155lbs - 30-10-20
Calf Raises 180lbs - 30-10-30
Lat Pull down 125lbs -30-12-30
Bench - 110lbs 30-12-30
Barbell curl 45lbs - 30-10-30
DB overhead press 40lbs - 30-10-20
Barbell reverse curl 35lbs - 30-10-30
Leg curl 120lbs - 30-12-25, slower eccentric on reps next time
Squat 155lbs - 30-10-23
Calf Raises 190lbs - 30-10-30
Lat Pull down 137.5lbs -30-10-30
Bench - 115lbs 30-10-30 great tension at max stretch
Barbell curl 50lbs - 30-10-30
DB overhead press 40lbs - 30-10-25
Barbell reverse curl 40lbs - 30-10-30
Leg curl 120lb 30-10-30
Calf Raises 200lb 30-10-30
Squat 160 30-10-27
Bench 130lb (miscalculated) 30-10-15
Lat pull down 147.5 30-10-30
Barbell curl 55lbs 30-10-20
DB OHP - 40lb 30-10-15
Reverse Barbell curl 40lbs 30-10-30
Leg curl 120lb 30-12-30
Calf Raises 200lb 30-10-30
Squat 160 30-10-20
Bench 130lb 30-10-30
Lat pull down 147.5 30-10-25 (use straps next time)
Barbell curl 55lbs 30-11-30
DB OHP - 40lb 30-10-20
Reverse Barbell curl 45lbs 30-12-30
Last week:
I did about the same as previous week
Lat Pull down 137.5 30-12-30
Calf Raises 200 30-12-30
Leg Curls 125 30-10-30
Squats 160 30-10-30
Bench 130 30-10-30
Barbell curls 55 30-12-30
Shoulder press (stopped bc of pain)
Reverse curls 45 30-10-30
Took 2 weeks break; just did suspension work.
Started a new program after the 8 weeks of the previous program by Darden.
It is a push/pull/legs setup. Iām doing a 2-3 negative, pause and explosive positive. The working sets.
Today:
Bench - 135x8, 135x8, 145x7
Incline - 95x8, 95x8, 115x6
DB bench - 60x6, 55x6, 52.5x5
Seated triceps push down - 80x8, 80x8, 70x8
Cable crunch - 8x11, 8x11, 8x14
Overall, it was a good day.
Today:
RDL - 8x135, 8x155, 8x185
One Arm DB Row - 8x55, 8x55, 8x65
Lat Pull Down - 8x125, 8x130, 10x125
Barbell Curl - 8x45, 8x45, 8x55
Standing Calf Raises - 12x200, 12x220, 12x220
Hack squat - 185 12,12,12
Leg press - 400 12,12,12
Leg Curl - 90 3x12
Seated calf raise - 90 3x12
Bench 135 12, 11, 8
Incline 95 12, 10, 10
DB bench - 10x40, 12x37.5, 12x37.5
Decline tricep extension - 8x20, 7x17.5, 10x15
Crunch - 57 3x12
Today:
RDL - 12x225, 12x225, 12x205
One Arm DB Row - 12x60, 12x60, 12x60
Lat Pull Down - 12x100, 12x, 12x125
Barbell Curl - 12x45, 12x45, 12x45
Standing Calf Raises - 12x200, 12x220, 12x220
Atlantis Squat 3x12 w/ one plate
Leg press machine 3x12 at 250-270
Leg curl - 3x12 at 95, 100, 105
Sitting calf raises - 90lbs 3x12
Bench 135 11, 8, 6
Incline 95 11, 8, 6
DB bench - 35lbs 12, 12, 15
tricep push down - 12x8, 8x8, 8x8
Didnāt feel good today but I got up and did something I didnāt want to do. Like @Andrewgen_Receptors always encourages.
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Now if only i can keep this going myself!
Iām glad i could help in some way, no matter how small.
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DB RDL - 12x40s, 12x50s,
One Arm DB Row - 12x60, 12x60, 12x60
Lat Pull Down - 12x112.5, 12x105, 12x100
Barbell Curl - 12x45, 12x45, 12x45
BW calf raise with 5s negatives - 3x25
Today sucked. But Iām glad I still went to the gym.
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Hey, I havenāt been following along as Iām terrible at following training logs.
What are your goals? Strength? Physique? A little of both?
What program are you running, if any?
@Andrewgen_Receptors
Dude, donāt feel obligated to follow along just because I tagged you in an earlier post. I was just trying to be a little āsocial.ā
But Iām not going to ignore your questions since you are a pretty helpful guy. My goals are probably more physique than strength but strength comes with it a little bit naturally I guess.
The program Iām running is from Mike Matthewsās book Bigger, Leaner, Stronger
December starts my second year in the gym. I am in a weight loss phase for the first time, and itās kicking my butt. My diet is adjusted for 1 lb loss per week, so nothing extreme. Last year I managed to put on 30 lbs. This year, Iām trying to slowly cut until my body looks and feels like itās in the right place to maintain or start a slight surplus. I am currently doing my body weight in grams of protein and 5g of creatine daily. Iām a natural lifter.
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No worries, I donāt do things because I feel āobligatedā to - I do them because I want to.
How are you liking this program?
Would you be open to some new program suggestions, or maybe some tweaks to this?
How is the cut going?
@Andrewgen_Receptors
Yeah I figured you donāt, but we are all human and I figured Iād say it anyway.
The program is fine. I have done it for 3 weeks now so I do not have a great idea about the results. It definitely works my chest and forearms more than past programs, but Iām definitely open to suggestions. Iām all ears (or eyes). Iām still new to programming and have only run 3. I just try to find previously published programs from trainers or experts.
The weight loss is going fine. Iām down 5 lbs and keeping muscle I think. Visual evidence is there. Stamina is different on a cut.
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Since youāre new to the program, letās stick with it for a bit, but Iād like to tweak it.
It doesnāt appear that the program has a progression model, or it seems you are not really reaching failure on your sets (hard to hit 3 sets with the same weight and same reps when pushing to failure).
Keep exercises the same.
Change the working sets to be 2 sets per exercise, but you will work in a rep-range of 6-12 reps per set and use a Double Progression model.
When you are able to hit 12 reps for both sets, increase the weight. Ideally, you will be pushing at least your second set to failure. When starting in lower reps, you may need to be pushing both sets to failure to stay within this range. If youāre close to 6 reps, but not quite there - donāt reduce weight; youāll get there quite soon anyways.
*Note: Squats should be keeping 1 rep in the tank. Pushing to failure is dangerous here.
Give yourself anywhere from 90 seconds to 5 minutes to recover in between sets.
If you are above 10% bodyfat and getting ample protein while continuing your training - you are likely not losing any muscle mass. Better yet, even if you are losing muscle, you never really lose muscleā¦ it comes back very quickly.
P.S donāt be afraid to make your form a little less perfect. Obviously not so bad that you induce injury, but enough that you can increase weight without being held up by some minor form deviation.
Do not reduce form so much that you no longer feel the targeted muscle. In a perfect world, you would reduce form such that it helps you feel the target muscle even more than with āperfectā form.
(Most form nazis are small. Just saying.)
Does this make sense?
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