We’ll see if I can keep this log going and not forget about it for three months at a time.
What I Got Going on Thus Far:
Height - 5,11
Weight - ~156
Graduated high school last year, played soccer for 9 years and did some martial arts past few years, been “working out” since I was about 15 but only actually got a gym membership last summer
Max recorded lifts -
Bench - 205x1
OHP - 135x1
Squat - 225x1
Deadlift - 315x2
(Also pretty dang good at calisthenics and pulling exercises due to working out at home for multiple years with limited equipment)
Goals: Anything and everything, at the moment would like to keep increasing strength in main lifts and build some muscle cuz I’m vain and want to look better for the summer.
Current Plan: 5/3/1 BBB for main 2 lifts of the day and just kinda winging the accessory stuff
I think that covers the bases, this log is hopefully gonna help me in tracking progress and learning but also I’ll appreciate any advice y’all wanna throw at me or whatever. So here goes haha…
Today’s workout:
Squat: 45x10, 75x10, 95x5, 135x3, 145x3, 165x3, 185x3
Deadlift: 150x10(x5)
Calf raises: somewhere around 40 reps total on the seated calf raise
Walking lunges: 1x20, 1x16, (50lbs in each hand, felt like I was gonna pop the veins in my forearms)
Solid workout took me about an hour, feeling tired and sore but feeling good.
Today’s workout:
OHP: 45x10, 65x10, 85x5, 95x3, 105x3, 115x3
Bench: 125 x 5x10
Dips: 2x12
Superset, tricep push down + lateral raise: 3x15
Only had a little bit of time today to workout so kept it to just a push day and I’ll add more pulling volume to next upper body day.
Yesterday’s workout
Muscle ups: 2x6, last set did pull-ups to failure
Cable row: 3x8-10
Low row machine: 4x12
Machine row: 2x15
Pull-ups: 2x12
Very slow bicep curls: 3x10,8,6
(Managed to somehow hurl my knee at inhuman speeds into a bed frame so now I can’t even squat down without pain, so I’m abandoning a second leg day today and I’ll pick back up either tmrw or Monday)
Today’s workout:
Squat: 1x10 (45), 2x5 (95,115), 1x3 (135)
1x5 (155)
1x3 (175)
1x1 (195)
Deadlifts: 5x10,5,10,5,10 (155)
Calf raises: 4x8
In and out in under 45 mins I think, modified the deadlift sets because I got way too lightheaded after the first set, might actually stick with that rep scheme and try bumping up the lower sets a rep at a time while keeping the same weight
Today’s Workout:
Press: warmup + 95x5,110x3, 120x1
Bench: 5x10 (115)
Muscle ups: 2x5
Pull-ups: 2x failure
Lateral raises: 3x15
Tricep push down + ez bar bicep curl: 3x15 (8 for curls)
-One hard drop set for each to finish it off
Today’s Workout:
Deadlift: warmup + 215x5, 245x3, 275x1
Leg press: 5x10
Standing calf raises on smith: 3x12
Walking lunges: 2x20
Might switch out the walking lunges for leg extensions and curls next time to bump up the volume a tad, felt like a solid workout though
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Yesterday’s Workout:
Bench: warmup + 155x5, 185x3, 205x1
Seated OH press machine: 4x10-12
Pull-ups: 15, 12, 10, 9
Lateral raises: 3x15
Preacher curl: 10-30-10 method
Tricep push down + bicep cable curl: one mega drop set each, went to momentarily muscle failure.
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This Whole Week’s Workout*
This is my deload week, pretty much treated it like a “do whatever you want but vaguely follow an upper lower split, and make sure to leave reps in the tank most of the time” kinda week
Didn’t really record weights and I switched up the exercises a bit, I’ve found that helps me mentally and it gives me a new stimulus without having to take everything to failure or go heavy to feel like I’ve done something. Tomorrow I’ll do a leg day and then rest over the weekend.
(Also side note I’m going to try to record my weight at least every few days, my goal is to gain weight but obviously don’t want it to be all fat)
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Monday’s workout
Squat: warmup + 185 x 5 top set
Deadlift: 5x10 (155)
Calf raises, leg extensions, leg curls
Wednesday’s Workout
Bench: warmup + 185 x 5 top set
Press: 4x10 (85)
Pull-ups
Thursdays Workout
Deadlift: warmup + 275 x 5 top set
Leg press: 5x10
Calf raises, pull-ups, air squats
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Mondays Workout
Aight well last weeks workouts were kinda weird, I didn’t record all of the things I did but the weights felt kinda heavy for some reason so I’m just redoing the 3x5 week
Squats: warmup + 3x5 (185) top set
Deadlifts: EMOM,
odd minutes 8 toe-to-bar’s,
even minutes 8 deadlifts (155 lbs).
10 minutes total
2 sets each of legs curls, leg extensions
4x10 seated calf raises
Tuesdays Workout
Press: warmup + 3x5 (110 lbs top set)
Bench: 5x10 (125 lbs)
Cable rows 4x8-15
Pull-ups 3xfailure
Chest press machine 2xfailure
Had a set amount of time to get this done in, so tonight (Wednesday) I’ll try to get in a home arm workout with my baby weights here lol, wish me luck
Thursday Workout
Deadlifts: warmup plus 3x5 (255 top set)
Squats: 5x10 (115 lbs)
Calf raises 4x8-15
Leg extension x 2, leg curls x 2
Friday Workout
DB bench on slight incline: 4x10,10,10,13
DB seated press: 4x10,5,10,5,10
Pec deck: 3x15
Shoulder press machine: 3x12
Pull-ups: 8 sets of 5, 30 sec between sets
Hammer curls: 3x8
Tricep push down: 3x10
Mogging the mirror: 5 solid minutes to admire the sick pump😂 felt good today even though I was dead tired by the end
Did the dang Murph today, hellova workout and I was dying the whole way through but it was a good day, and a good workout
Never Forget…