T Nation

2015 Training Log

Week 5 Day 5, Finisher. (03/05/2015).

Circuit

  1. Sprint 1.5 minutes at 6.5- 7 MPH
  2. Pull UPS, 6 reps.
  3. Barbell Clean and press with 95lbs, 8 reps.
  4. One arm Dumbbell Clean and Press, 6 Reps.
  5. Body Weight Squats. Hold Squat for 15 sec, followed by 15 reps.
    Circuit repeated 5 times.

Kinda went on the fly for this. Probably change out the Dumbbell clean and presses for something else.

Abdominal

  1. Front Plank intervals (Floor to up position is 1, repeated for all).
    20 Reps, 20 Reps, 20 Reps.

2A) Side Plank Right
20, 20, 20.

2B) Side Plank Left
20, 20, 20.

  1. Plate raise sit up using 25 # plate.
    20, 20, 20.

Week 6, Day 1, Horizontal Push/ Pull (03/07/2015)
A3 Dumbbell Bench Press

  1. 80x8
  2. 100x8
  3. 90x8
  4. 90x8
  5. 90x8

A2 Barbell Row.

  1. 115x8
  2. 135x8
  3. 145x8
  4. 155x8
  5. 175x8

B1 Incline Barbell Press.

  1. 155x8
  2. 165x6, drop 155x2
    3)155x8

B2 T-Bar Row

  1. 130x8
  2. 140x8
    3)150x8

C3 Peck Deck

  1. 70x12
  2. 100x12
    3)120x12

C2 High Incline Bent Lateral

  1. 30x12
  2. 35x12
  3. 35x12

Felt some pain between my right pectoral and bicep. I think it was from the peck deck. I didn’t like what it was doing for me so I am going to go back to dumbbells.

Week 6, Day 2, Legs (03/08/2015).
A3 Quad Extensions

  1. 60x15
  2. 75x15
  3. 85x15
  4. 90x15
  5. 100x15

A4 Calf Curls

  1. 60x15
  2. 75x15
  3. 85x15
  4. 90x15
  5. 85x15

B Squat

  1. 225x8
  2. 275x8
    3)275x8
  3. 285x8

C Stiff Legged Deadlifts

  1. 205x6
  2. 225x6
  3. 235x6
  4. 245x6

Abdominal

  1. Front Plank intervals (Floor to up position is 1, repeated for all).
    20 Reps, 20 Reps, 20 Reps.

2A) Side Plank Right
20, 20, 20.

2B) Side Plank Left
20, 20, 20.

  1. Plate raise sit up using 25 # plate.
    20, 20, 20.

Week 6, Day 3, Vertical Push/ Pull (03/10/2015) Hotel Workout.

*Dislocated my right thumb pushing a lock in place on a gun case. Hurt like a bitch, swelled up. Taped it up. This happened on 03/08/2015. Felt better for the workout. Kept the tape on.

A1 Standing Press (substituted dumbbells).

  1. 40x12
  2. 45x10
  3. 40x12
  4. 40x12
  5. 45x12

B1 Seated Dumbbell Press

  1. 30x15
  2. 40x15
  3. 50x15

B3 Straight arm dumbbell pullover.

  1. 35x15
  2. 45x15
  3. 50x15

C1 Dumbbell Raise

  1. 35x12
  2. 40x10
  3. 45x10

C3 Dumbbell Leaning row.

  1. 40x10
  2. 45x10
  3. 50x10

Not too bad for a hotel workout.

Week 6, Day 4, Arms (Today)
Not my normal lifting day but I adjusted due to some travel.
A1 Standing Barbell Curl (EZ Bar)

  1. 100x12
  2. 100x12
  3. 105x12
  4. 105x12

A2 Triceps Pushdown

  1. 80x12
  2. 85x12
  3. 85x12
  4. 90x12 (failure)

B1 Bent Over Barbell Concentration Curls

  1. 75x12
  2. 75x12
  3. 85x12

B2 Leaning Triceps Extensions- rope

  1. 70x12
  2. 80x12
  3. 80x12

C1 Incline Dumbbell Curls

  1. 35x12
  2. 40x12 (failure)
  3. 40x8, 30x4

C3 Overheard Dumbbell triceps extension.

  1. 60x12
  2. 70x12
  3. 80x12

D1 Wrist Curls

  1. 35x20
  2. 45x20
  3. 45x15

Week 7, Day 1, Horizontal Push/ Pull.
(Brackets is the previous week).
A3 Dumbbell Bench Press

  1. 90x8 (80x8)
  2. 90x8 (100x8)
  3. 90x8 (90x8)
  4. 100x8 (90x8)
  5. 100x8 (90x8)
    *Increase in weight for the last two. Gonna increase to 4 sets of 100 next time.

A2 Barbell Row.

  1. 115x9 (115x8)
  2. 135x8 (135x8)
  3. 155x8 (145x8)
  4. 165x8 (155x8)
  5. 185x8 (175x8)
    *Good increase here as well.

B1 Incline Barbell Press.

  1. 155x8 (155x8)
  2. 165x8 (165x6, drop 155x2)
  3. 185x8 (155x8)
    *Felt real good in my chest this morning. All around. I saw some good strength gains.

B2 T-Bar Row

  1. 135x8 (130x8)
  2. 145x8 (140x8)
  3. 155x8 (150x8)

C1 High Incline Fly

  1. 30x12 (40x12)
  2. 40x12 (40x12)
    3)45x12 (40x12)

C2 High Incline Bent Lateral

  1. 25x12 (30x12)
  2. 30x12 (35x12)
  3. 35x12 (35x12)

On a side note, does anyone use Citadel Nutrition Tier 1 PW? I have been using it for a few weeks now and I love it. I don’t feel like a science experiment like I did with NO Explode. I feel much cleaner when I use it. Till next time.

Week 7, Day 2, Legs. (3/15/2015)

A3 Quad Extensions
1: 90x15
2: 100x15
3: 100x15
4: 110x15
5: 110x15

A4 Calf Curls
1: 85x15
2: 80x15
3: 80x15
4: 80x15
5: 70x15

B Squat
1: 315x8
2: 285x8
3: 285x8
4: 285x8

C Stiff Legged Deadlifts
1: 225x6
2: 245x6
3: 245x6
4: 245x6

Week 7 HIT 03/16/2015

Circuit x5

Run: 1.5 mins at 6.5 speed.

Pull-UPS: 6 dead hang

Barbell Clean and press: 95lbs x 8

Jumping Jacks: 50

Squat (15 second hold), then 15 reps.

Repeat 5 times.

Abdominal.

Front Plank intervals
20, 20, 20.

Side Plank Intervals (left)
20, 20, 20.

Side Plank Intervals (right)
20, 20, 20.

Plate press UPS (25lbs)
20, 20, 20.

Week 7, Day 3, Vertical Push/ Pull

A1: Standing Barbell Press
1: 95x8
2: 115x8
3: 125x8
4: 125x8
5: 130x8
*Upped the reps from 6 to 8.

A2 Chin UPS
1: 45x6
2: 45x6
3: 45x6
4: 45x6
5: 45x6

B1 Seated Dumbbell Press
1: 70x10
2: 70x10
3: 70x10

B2 Lat Pull Downs
1:110x10
2:130x10
3: 140x10

C1 Plate Raise
1: 45x10
2: 45x10
3: 45x12
4: 45x12

C2 Straight Arm Lat Pull downs
1: 60x10
2: 70x12
3: 70x12
4: 75x12

Week 7 Day 4 Arms

Got in a snow mobile crash. Bruised up right elbow pretty good. Decided I better not pump more blood into it. Skipped Day 4.

Got a bit behind! 03/21/15

Week 8 Day 1 Horizontal Push Pull

Barbell Bench
205x8, 225x8, 235x8, 225x8, 225x8.

Barbell Row
145x8, 155x8, 175x8, 185x8, 185x8

Incline Barbell Press
165x8, 175x8, 175x8

T-Bar Row
135x8, 160x8, 160x8

High Incline Fly
45x12, 45x12, 45x12

Bent Lateral Fly
35x10, 30x12, 30x12.

Week 8 Day 2, Legs. 03/22/2015

Leg Extensions
100x15, 110x15, 115x15, 120x15, 125x15

Hamstring Curls
70x15, 80x15, 85x15, 85x15, 90x8, 85x1, 80x2

Squat
225x8, 295x8, 295x8, 315x8

Stiff Legged Deadlifts
225x6, 245x6, 255x6, 265x6

Week 8, Day 3, Vertical Push Pull 03/24/2015

Standing Press
100x8, 115x8, 125x8, 135x8, 145x6

Chin UPS
6x BDW, 45x6, 50x6, 50x6, 50x6

Seated Dumbbell Press
80x8, 70x10, 70x10

Lat Pull down
120x10, 135x10, 150x10

Plate Raise
45x10, 35x10, 35x10, 35x10

Straight Arm Late Pull down
55x10, 60x10, 65x10, 65x10.

Week 8 Day 4, Arms. 03/25/2015

Standing EZ Bar Curl
75x12, 107x12, 115x12, 105x12, 100x12

Triceps Push Down
70x12, 80x12, 90x12, 90x12, 85x12

EZ Bar Concentration Curl
75x12, 85x12, 90x12

Leaning Triceps- Rope
50x12, 70x12, 80x12

Hammer Curl
40x12, 45x12, 55x12

Seated single arm triceps extension
70x12, 80x12, 80x12

Week 9, Day 1, Horizontal Push/ Pull 03/28/2015

Barbell Bench
225x8, 225x8, 225x8, 235x7

Barbell Row
135x8, 185x8, 185x8, 195x8, 195x8

Incline Barbell Press
175x8, 185x8, 185x7

T bar Row
150x8, 160x8, 165x8

High Incline Fly
50x12, 50x12, 50x12

Lateral Fly
35x12, 35x10, 35x12

Week 9 Day 2, Legs. 03/29/2015

Leg Extensions
100x15, 115x15, 125x15, 130x15, 135x15

Hamstring Curls
90x15, 90x15, 100x12, 95x12, 90x12

Squats
225x8, 315x8, 305x8, 295x8

Straight Leg Deadlifts
225x8, 235x8, 245x8, 265x8

Body Weight Calf Raises
40, 30, 25.

Week 9, Day 3, Vertical Push Pull 04/01/2015

Overhead Press
8x115, 8x125, 8x135, 8x145, 7x155

Chin UPS
BDWx6, 50x6, 50x6, 50x6, 40x6

Seated Dumbbell Press
60x12, 70x10, 55x12

Lat Pull Downs
100x12, 125x12, 135x12

Straight Arm Pull Downs
50x12, 55x12, 60x12, 70x12

Plate Raises
45x10, 45x12, 45x12, 45x12

End of program. 9 Weeks complete.

Week 9 Program finished. Measurements.
Inches
Neck 16
Chest normal 45
Chest expanded 47.5
Right Bicep 15
Left Bicep 15
Right Forearm 13
Left Forearm 13
Waist 39.5
Hips 42.5
Right Thigh 24.5
Left Thigh 25
Right Calf 16.5
Left Calf 16.5

Getting there. Need some work, especially the waist!

Looks like me and my buddy are gonna start the Power Look Program.

Heres Today’s 1 rep maxes to get started.

Bench Press

8x225, 2x275, 1x295, 1x300, 1x305. 1RM 305.

Push Press
6x135, 1x185, 1x205. 1RM 205

Front Squat
6x135, 1x225, 1x275, 1x295, 1x305, 1x315. 1RM 315

Deadlifts
1x225, 1x295, 1x335, 1x350. 1RM 350.

So there it is.