T Nation

2020 - The Year The Dad Bod Goes Away

I am starting on a log on here to have some accountability!

WEIGHT ALL IN LBS!

WEEK 1

MONDAY
Back Squat
205 @ 5x5
RDL
185 @ 5x10
Abs/Back Ext

TUESDAY
OH Press
115x5, 125x5, 135x4, 115x6, 115x5
Chin-Ups (Mixed Grips) - 8, 8, 6, 5, 5
BB Row - 135x10, 155x6, 155x5, 135x10, 135x8
DB Press - 30x10, 35x10, 40x10, 40x10, 40x10
DB Curls - 15lb @ 5x10

WEDNESDAY
Back Squat - 185x3, 205x3, 225x5, 225x3, 225x3
Deadlift - 205x3, 225x3, 245x3, 265x3, 265x3 (straps), 265x3 (straps)
Abs/Back Ext

THURSDAY
OH Press - 115x10, 115x6, 115x6, 115x6, 115x5
T-Bar Row - 100x10, 110x10, 110x8, 110x8, 110x8
BW Dips - x10, x10

FRIDAY
Back Squat - 185x5, 205x5, 225x3, 185x5
Abs/Back Ext

Good work on starting on a log. Really good for accountability and self-reflection.

Looking forward to see your progress.

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Thanks! My friend told me about T-Nation and said there is a lot of knowledgeable people on the forum and having a log here would only help me.

I was going through the logs last night and noticed everyone has a different template/style of lifting. Lets me know that maybe my template is not optimal, but it works for me. Progress is progress no matter how it gets done.

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I think you did a good job writing out your own programming early on.

Thanks man. I am using logic. My friend told me not to read too much online. So I’ve read 2 books:

  1. Jim Wendler’s 5/3/1 Forever
  2. Matt Perryman’s Squat Everyday

I’m taking a bit from both to create my own “principles” and what I believe in. I know people have been getting stronger since the stone age so it can’t be that complicated. In my head I feel it’s as simple as “do work, and each time you hit the gym do a bit more or better work”. That’s why I think sticking to a weight until I can do x number of reps and sets with it will serve me well.

I’m learning for the physique I want, it will take me 10 years to get there. So I have a long road ahead of me. Lucky for me I am a very patient person.

WEEK 2 - MONDAY

Deadlift
135x6
185x4
205x3
225x3
245 @ 5x5

Back Squat
135x5
185x3
205 @ 5x5

Abs/Back Ext
3x15 each

Condition
BW Circuit for 15 minutes

EDIT: Original post were my targets, but the gym was so packed I had to change the workout.

WEEK 2 - TUESDAY

Very short on time and had to use the apartment gym so had to do a giant set circuit:

A1. Single Arm DB Press - 45x10, 50x10, 50x10, 50x10
A2. Chin-Ups - 8, 8, 8, 8
A3. DB Row - 75x10, 75x10, 75x10, 75x10
A4. Push-Ups - x15, x15, x15, x15
A5. DB Curls - 20x10, 20x10, 20x10, 20x10
A6. Band Pull Aparts - x25, x25, x25, x25

WEEK 2 - WEDNESDAY

Busy day at the office again. Everything was taken up.

A1. Trap Bar Deadlift (low handle) - 225x5, 225x5, 225x5, 225x5, 225x5
A2. Lunges - x10, x10, x10, x10, x10
A3. Back Ext - x10, x10, x10, x10, x10
A4. Ab Wheel - x10, x10, x10, x10, x10

Wow. Have not used this site in a few years! Glad to see my account still works! I am going to record a log on here to build some accountability with my program.

Due to COVID I am working out at home with just a barbell and 295 of total weight (6/7/20). I’m currently doing 531.

My name is Sin and I’m from Seattle. I am married and enjoy doing lots of outdoor activities. Hoping I’ll get to know more of the community!

Today’s Session:

Deadlift
135x5, 185x5, 235x5, 255x5, 275x5, 295x5
BBB - 205x10, 205x10, 205x10, 205x10, 205x10

Assistance
Push - Push Ups - 25, 25
Pull - Chin-Ups - 8,5,4,3,3,3,3,3,3,3,3,3,3,3,3
Single Leg/Core - Situps - 25, 25

Condition
2 Mile Run