Hello all,
I’ve decided to keep my training log online for the first time. I’ve made plenty of mistakes, training-wise, in the past and spun my wheels for quite some time. The forums and articles here got me on the right track, so it seems like a good place to stick around and soak up the collective knowledge.
Currently 6’ 190lbs. Short term goal is to get around 10%bf and then responsibly gain from there. Long term goal is to be big and lean. No finite numbers, just continual progress. There’s pics on my hub.
Off to the gym!
Brief training background:
Spent most of my free time playing lacrosse and surfing until I was 22. I went to the gym but only to stay fit. I was very lean but very skinny as well. The professional world has significantly decreased my surfing time so it was time to find a more sustainable hobby. Lifting was always fun so I gave it a go.
Dicked around in the gym for a year with little to no progress.
Found 5/3/1 and started making good progress. I learned I love deadlifting more than I love breathing air. Then i had a serious back injury that left me unable to lift for several months. I still can’t deadlift and have only recently started loading any challenging weights to squats.
Because of the injury I shifted my focus from powerlifting to physique oriented training. I worked with a diet coach, who is well respected around here, and learned to to eat properly. I’ve been doing standard BB body part splits. Body weight went from 175 to 201 in about a year.
It wasn’t a sloppy gain, but I wasn’t all that lean to start with. So now I’m cleaning up a bit and then going to slowly turn it around into gaining again.
Monday -
BB bench - worked up to a set of 3@255
DB incline - 4x10@65
Flys - 3x12@30
Skull crushers - 4x8@70
Rope press downs - 4x12@45
Down 15 lbs in body weight since April 1. Strength has been pretty flat since the. Today was the first day I’ve noticed real strength declines due to caloric deficit. Weights felt heavy.
Tuesday -
Weighted chins - worked up to a set of 3@70
BB rows - 4x12@135
Lat pulldown - 10,10,9,8@160
Shrugs - 3x8@185 3 sec hold at top
Reverse hypers - 3x12
Leg raises - 4x15
Reverse hypers have helped stabilize lower back during squats
10x 75 yard sprints followed by some Dan John inspired tumbling
Thursday-
OHP- worked up to a set of 2@150 followed by 4x10@95
DB rear felt flys- 3x12@15
Lateral raise - 3x10@17.5 2 second negatives
BB Curl- 4x12@60
Preacher curl 4x10@55
Listened to NOFX pump up the valuum during my work out. Haven’t listen to that cd in a while and damn it’s good. Funny how coming back to a piece of music after a while can bring new energy to it.
I’ve gathered that the “lifting music” threads are pretty played out around here, but I’m down to talk music with anyone.
Squats - worked up to a hard set of 10@245. Had a couple grinders in the tank but played it safe with my back.
Followed by 5x10@165. Each rep done explosively out of the hole.
Leg extensions 4x12@60. Hold 1 second at the top
Glute ham raise- 3x10
Ab wheel- 4x12
Legs are definitely a weak point but have been working hard and improving. Felt good today. Weights felt light.
“Calf raises are about as effective at making your calves bigger as actually raising calves” -Dom mazetti
Saturday-
10 second hill sprints x10
Sunday-
Glute ham raise - 4X8
BB Row - 4X6@185
Lat pulldown - 4X10@140
Reverse hypers - 4x10@20
BB Curls - 4x12@55
Leg Raises -4x15
Been on current split for several months. Switching to push/pull split, which today is the first day of. I will be using this transition week as an opportunity to deload from heavy squats and presses.
Monday-
Squats 3x5@175 - using this week as a deload
DB Incline - 4X10@75
Machine Flys - 3x12@110
Machine Rear delt flys - 3x20@70
Lateral Raise - 3x10@20
skullcrushers- 4x8@70
Tuesday-
80 yard sprints x10
Followed by some tumbling
Wednesday -
SLDL - 4x8@135
Weighted chins - worked up to a set of 3@72.5
DB rows - 4x10@70
DB curls - 4x10@27.5 2 second negatives
Shrugs - 3x8@185 3 second hold at top
Ab wheel - 4x12
Thursday-
Squats - 5x10@175
Leg extension - 3x12@60 1 sec hold at top
Bench - 3x5@165 deload
OHP - 4x10@95
Rope press down - 4x15@35
Prior split had squat volume immediately after heavy squats. The first couple sets felt heavy today. Thinking I need to warm up a little more.
Fri/sat/sun - went up to Tahoe for the 4th. No training and lots of beer. I don’t drink often, but gotta celebrate special occasions.
Monday -
Squats - worked up to a set of 12@230
DB Incline - 5x10@75
Machine fly - 3x12@70
Machine rear delt fly- 3x20@70
Lateral raise - 3x10@20
Skull crushers - 4x8@70
Tuesday-
Glute ham raise - 8,8,8,11
BB row - 6,6,6,8 @195
Lat pulldown - 4x10 @150
Reverse hyper - 3x10 @25
BB curl - 4x12 @60
Leg raise - 4x15
I’ve switched gyms to a better cheaper gym, but I have to drive to it. Now I’m driving to work instead of walking, which takes about 2 miles of walking out of my day 5 days a week. I’m interested to see how impacful that is.
Wednesday-
12 second sprints x10
A few rolls, tumbles, and cartwheels
Back felt a bit iffy on squats Monday and while sprinting today. It’s been feeling good lately so this is disappointing.
On a side note my phone consistently autocorrects glute to flute. In case I miss it sometime, there aren’t nor will there be any flutes involved in my training.
Thursday-
Squats - 4x10, 1x15 @185
Leg extensions 3x12 @60 1 second hold at top
Bench press - worked up to a set of 8 @230
DB over head press - 4x10 last set @65
Rope press downs - 4x15 @75
Friday-
SLDL- 4x10@135
Weighted chins
Bwx3
Bwx3
Bwx3
50x5
62.5x3
75x2
DB Row
55x10
65x10
70x10
75x11
DB curl - 4x10@30
Shrugs - 3x8@205 3 second hold at top
Ab wheel 4x15
Saturday-
Hill sprints x10
