Tcolp's Training Log

Training Training Logs
1

Name: tcolp
I’m 17 years old, and weighing 194 lbs at 6’2". I started training in December of 2007, and gained about 10 lbs of muscle in a few months. Unfortunately, various injuries and time restrictions have been keeping me from working out religiously like I would like. I’ve regulated this problem, and have decided to train hard, eat clean(er), and do everything I can in the pursuit of muscle.

I’ll start off, by stating that since it is currently hockey season, I haven’t been doing much for legs. I do lots of bodyweight stuff and cardio out of the gym, so they’re still sore in the morning. Fortunately, my legs have always been exponentially stronger than all my other body parts, so I’m not too worried about them lagging.

Tuesday, February 10, 2009:
Nutrition:
Meal 1: Oatmeal, 1 Cup of Milk, and 1 Tbsp of Peanut Butter
Snack: 1 Almond/Granola Bar
Meal 2: Toasted BLT and Ceasar Salad
Snack: 1 Banana Muffin, 2 Cups of Milk

I’ll be having a hamburger goulash for supper, and I’ll try and get in some tuna at work, and a protein shake before bed.
*Note: I usually get a bit more protein than this in.

Training:
I’ll post my workout from last night.
Chin-Ups - 3x8 @ BW
Inverted Push Ups - 3 x 8 @ BW
EZ Bar Preacher Curls - 3 x 8 @ 50 lbs (too light, will be moving up next workout)
Hammer Curls - 3 x 8 @ 20 lbs (will be trying 25’s next workout)
Dips - 3 x 8,7,6 @ BW
Close Grip Push-Ups - 3 x 8 @ BW
Seated Half Press - 3 x 50,70,70 lbs
Rope Pulldowns - 3 x 90,90,60 lbs

Have to work tonight, but I’ll hopefully be hitting chest tomorrow.

2

I’ve been playing a lot of hockey lately, but it’ll be over soon. Did a chest workout the other day.

Floor Press - 3 x 8 @ 40 lbs
Push-Ups - 3 x 8 @ BW
Incline Press - 3 x 8 @ 50 lbs
Incline Flyes - 3 x 8 @ 30 lbs

I’ve been having some real shoulder pain. Mostly in the back.

Also, I got bored at work today, and decided to find my one rep max on Deadlifts.
Hit 315, and failed on 335.

3

Just got back from the gym. Back workout aujourd’hui. I’m wiped.

Rack Pulls - 6x4 @ 315 lbs (PR)
Bent Rows - 5x5 @ 45 lbs (I’ll be changing to Upright Rows next workout. My form on these suck, especially with my lower back already exhausted.)
One-arm Dumbbell Rows - 5x5 @ 80 lbs (I’ll be trying 85’s next time.)
Chin Ups - 10,8,4,3 - 25 @ BW
Lat Pulldowns - 5x5 - 150 lbs

4

My chest really needs work. 'Nuff said.

Flat Smith Bench
90 x 8
100 x 8
110 x 16

Incline Smith Bench
70 x 8
80 x 8
90 x 16

Incline Flies
20 x 8
25 x 8
30 x 16 (Had more gas in the tank, but couldn’t keep the form up.)

5

I’ve been getting bored lately, and just doing random things in the gym. So I’m going to try the Velocity Diet workout, just for something fun. This was today’s excursion.

Dumbbell Squat:
50 x 15
50 x 15
50 x 10 = 50 x 40
(I’ll be moving up to 65’s next time, as I’m shooting for the 8-9 rep range. The legs felt this as a result of no direct leg training for months, but they knew it was too light.)

Dumbbell Bench Press:
60 x 9
60 x 7
60 x 5
60 x 5
60 x 5
60 x 5
60 x 4 = 60 x 40
(I’ll keep the 60 lbs for now. Hopefully I’ll be able to get 6 reps on the last couple sets instead of 5, and I’ll be able to cut the last set off completely.)

Bent Barbell Rows:
95 x 10
95 x 10
95 x 10
95 x 10
(I’ll try 100 lbs next workout. Only the last few reps were hard.)

Plank Holds:
40 seconds
40 seconds
30 seconds
25 seconds
20 seconds
(This is the first time I’ve done core work in a while. Ouch!)

6

Day 2 of Velocity Training. It was a quick workout, because I had to be on the road, so I didn’t get a chance to record the number of sets. I only know that I did the full 50 reps for each exercise.

I also decided to buy some creatine and glutamine. My second day on them and so far so good.

Romanian Deadlift
135 lbs - 50 Reps in Total

Lat Pulldown (Underhand Grip)
100 lbs - 50 Reps in Total

Standing Dumbbell Shoulder Press
30 lbs - 50 Reps Total

Side Plank Holds
10 seconds - 3 Times Each Side

7

Day 3 of Velocity Training. Forgot to mention that Day 2 was yesterday. I normally won’t be doing them ba ck to back, especially with Deads of both days, but since I’m just using this week to get used to the program and not counting it as “Week 1”, I decided I’d be fine.

Sumo Deadlifts:
135 x 10
135 x 10
135 x 10
135 x 10 = 135 x 40
(Up to 140 for next week.)

Incline Dumbbell Bench Press (Neutral Grip):
50 x 10
50 x 10
50 x 6
50 x 7
50 x 7 = 50 x 40
(Sticking with the 50’s for next week, but I’ll be trying to cut the last set down to only 3-4)

Lat Pulldown (Wide Grip):
120 x 10
120 x 10
120 x 10
120 x 10 = 120 x 40
(130 fo’ sho next week. I have a feeling I’ll be hitting 140 the week after too.)

Plank Holds:
30 Seconds x 5 w/ 45 second rests
(Killer. Really feel the serratus.)

8

Well, shit. I really need to stick to a program. I got bored and skimmed through the forums, and ended up stumbling upon the “Professor X: A Request” thread.

So, with new found motivation having lighted (correct use of the word light?) a fire under my ass, I’ve decided to blast myself, in the neverending search for muscle.

Upper Chest & Triceps

Incline Smith Bench Press:
90 x 12
110 x 12
135 x 6
(I’ll be shooting for 135 x 8 next workout.)

Incline Dumbbell Bench Press:
40 x 12
45 x 12
50 x 8
(Shooting for 50 x 10 next workout.)

Incline Dumbbell Flyes
20 x 12
25 x 12
30 x 12
(All sets will be moved up 5 lbs next workout.)

Incline Pec Dec:
40 x 25
(To pump the blood into the muscle.)

Close Grip Smith Bench Press:
50 x 12
70 x 12
90 x 12
(Up 10 lbs each set next workout)

One Arm Pushdowns:
50 x 12
60 x 11
70 x 7
(I’ll be trying for 70 x 9 next workout, but I’ll allow 70 x 7, if I can use better form.)

Rope Pushdowns:
60 x 20
(Again, to pump the blood into the triceps.)

9

Was really pumped for this workout, after watching some Elite FTS videos.

Hit the back today, without any straps, because basically, my grip sucks and needs improvement. Forearms and back are toast. Intense workout.

Pull Ups:
5 x BW
5 x BW
5 x BW
5 x BW
5 x BW
(I’ll be shooting for 6 on the first two sets next workout.)

Rack Pulls:
135 x 5
225 x 5
315 x 6
315 x 7 - PR
(315 x 9 will suffice me next workout, if my grip holds.)

One Arm Dumbbell Rows:
60 x 10
70 x 10
80 x 10
(Each set, up 5 lbs.)

Lat Pulldowns:
80 x 20
(Pumpin’ the blood.)

Plank Holds:
45 seconds
45 seconds
30 seconds

Crunches:
3 x 10

Leg Raises:
3 x 10

Dumbbell Side Bends:
40 x 10
40 x 10

10

Back still killing me. Leg workout from yesterday:

Back Squats ATG:
115 x 8
115 x 8
115 x 20
115 x 20
(120 next week.)

Leg Extensions:
80 x 30
80 x 30
80 x 30
(10 legs turned in, 10 straight, and 10 legs turned out. I’ll be working on form next week.)

Hamstring Curls:
100 x 8 + 4
100 x 8 + 2
100 x 8 + 3
(I’ll be trying for 4 on each set next time.)

Seated Calf Raises:
45 x 10
90 x 10
135 x 10
135 x 10
(140 next week.)

Standing One-legged Calf Raises:
20 x 10
20 x 10

11

Half-ass bicep workout while I was at work. Not real intense, but my biceps are crazy sore right now. We’ll see if they still are tomorrow.

Dumbbell Preacher Curls:
25 x 10
30 x 10
35 x 10
(Shooting for 35 x 12 next week.)

Alternating Dumbbell Curls:
25 x 10
30 x 10
35 x 6
(35 x 8 next week.)

High Pulley Curls:
50 x 10
50 x 10
50 x 10
(I’ll start with a 40, 50 warmup, and try and get 60 x 5.)

12

Half-ass chest workout. Biceps are tense, but not real sore. I’ll try and get shoulders tomorrow.

Flat Barbell Bench Press:
95 x 10
115 x 10
135 x 10
(Shooting for 155 next time.)

Dumbbell Flat Bench:
40 x 10
50 x 10
60 x 8
(Shoulder decided to kill me.)

Flat Dumbbell Flyes:
25 x 10
30 x 10
35 x 8
( 35 x 10 next time.)

Pec Dec:
40 x 20
(Blood pumpin’.)

13

Upper chest & triceps today. In was already pumped for this workout as it was, but when I got to the gym, the only bodybuilder to ever work there asked me for a spot. So after that, I was pretty motivated to beat all my PR’s.

Incline Smith Bench Press:
90 x 12
110 x 12
135 x 8
(I’m hitting 135 x 10 next week no matter what.)

Incline Dumbbell Press:
40 x 12
45 x 12
50 x 10
(Two more reps than I was shooting for! Getting the full 12 next time around.)

Incline Flyes:
25 x 12
30 x 12
35 x 12
(Up 5 lbs next week.)

Incline Pec Dec:
50 x 20
(Blood pumpin’.)

Close Grip Bench Press:
60 x 12
80 x 12
100 x 12
(Up 10 lbs next week.)

One Arm Pushdowns:
50 x 12
60 x 12
70 x 7
(50’s were much easier. 70’s were the same reps, but form was stricter. Moral victory.)

Rope Pushdowns:
70 x 14
(Blood pumpin’.)

14

Back workout again today. I was really pumped for this workout until I got to the gym and heard the music. Everything felt heavy as shit, but I guess those things happen sometimes.

*Note to self: REMEMBER TO FUCKING STRETCH

Pull Ups:
6 x BW
6 x BW
6 x BW
6 x BW
6 x BW
(Up in these. Actually, each set was fairly easy except the very last rep on set 5. I think I’m going to try and crack out a couple of these every once and a while in the gym, even on days other than back.)

Rack Pulls:
135 x 5
225 x 5
315 x 9
(First 5 were touch and go, last few were rest pause. My hand was really sweaty so I had to keep readjusting. My back was also killing me from squats, so I’m gonna try front squats for a while. Regardless, still a PR. One more rep next time, and then it will all be focusing on form.)

One Arm Dumbbell Rows:
65 x 10
75 x 10
85 x 10
(Again, need some form work before I move these up to 90’s. But I have set a goal to hit 100’s for no less than 5 reps by May 19th. If I do not, then I will be adding interval cardio training to the end of each workout for two week.)

Lat Pulldowns:
90 x 20
(Blood pumpin’.)

Plank Holds:
50 seconds
50 seconds
45 seconds

15

Leg & shoulders yesterday. Alright workout. I tried some new things. For legs, I’m trying to find a way from killing my back, so I tried front squats. Good movement, but amazing how much weight you need to substract from a back squat. I also tried the delt triad superset. Not fun. I stretched quads, but completely forgot after that.

Front Squats:
135 x 5
95 x 10
95 x 10
95 x 10
(Hard to keep form on these without dumping the bar or choking yourself. I’m sure I’l get it eventually. 95, 115, 135 for reps next week.)

Leg Press:
180 x 10
270 x 10
320 x 10
(Up 50 lbs each next week. I think I can handle it.)

Lying Leg Curls:
100 x 10
110 x 10
120 x 10
(120 x 12 next week.)

Leg Extensions:
60 x 20
(Blood pumping.)

Sumo Dumbbell Squats:
40 x 20
(Blood pumping.)

DC-style Calf Raises:
90 x 10
110 x 10
140 x 10
(Up 10 lbs each next time.)

Smith Machine Seated Military Press:
50 x 6
70 x 5
90 x 5
90 x 5
90 x 5
(Need more reps.)

Seated Lateral Raise, Seated Front Raise, Seated Dumbbell Press Supersets:
10 x 12,12,12
10 x 12,12,12
10 x 12,6,N/A

Face Pulls:
70 x 10
90 x 10
120 x 10

Barbell Shrugs:
135 x 10
135 x 10
135 x 10