This is the first training log I will be taking seriously. Im just starting the anabolic diet, and will be using that to lose anywhere from 15-20 pounds. Im currently doing a push-pull-legs split. My stats so far are as follows. (all in lbs)
push press- 250
im 17 years old, 6 ft, and about 205 lbs.
5 min warmup
3 sets of that
these were all done with a standard dumbell, and for the first time doing these, i was happy with the turnout.
480x1. got one easy, which was a PR then went for 2, not happening. I should put more days between my legs and pull, as i think my legs were not fully recovered.
standing db curls
65x2. these were for the hell of it, good amount of cheating to get them up, but all of the other sets were strict.
warmed up with some db snatches
500x1- 20 lb pr, felt like i was doing 405 again. Ill try another 20-30 lbs in a few weeks.
few sets of chinups
db curls… who the fuck cares about these.
diets going pretty well, very low carb for the past week and a half or so, and still have plenty of energy in the gym.
bench- switched to a more powerlifting style bench and it seems to be helping. I feel stronger with it and my shoulders have no pain whatsoever.
290x1- sorta pr… spotter touched it a lil midway… so i guess its not a true record. Oh well
rack was taken and i didn’t feel like cleaning the weight because of really sore traps, so i just did some light db shoulder presses.
lateral raises with some body english.
dropped to 30, did 30 reps each side, alternating ever 10 reps, but one straight set.
light tricep work, and that’s that, time for a couple days off.
My training has been going fairly well lately, but if I want to break some state records for powerlifting (hey, i live in RI, its quite possible) Then i really need to step up my squat and bench training. Im going to be going back onto 5/3/1 to try and get a low 300’s bench and low 400’s squat. Hopefully once i continue working on technique, my squat will start to push even higher. I will be doing more of a body part split than what I have been doing lately. Soon, I will be able to post footage of my training as well.
Last 2 workouts.
this was just a workout to see what my max deadlift was for 531. i went to 525 and missed it right above the knees, so i will be using 90 percent of 500 for my max. after that i just did some light back work.
Flat BB bench.
225x10 not bad, now that I will be benching weekly instead of my usual slacking on it, i want to hit 315 pretty soon.
pushed it a little too hard with supplementary exercises today. Oh well.