T Nation

Adam's Training Log


#1

Hey guys, my name’s Adam and this is my training log. I’m 36 years old and my goal is to lose weight and look good. I’m about 20-25% bodyfat and I’d like that to be 15% or even lower. I have lacked motivation in the past, especially with my diet. I joined the forum to start a training log to help hold myself accountable and also to be part of a lifting community.

I edited this post because I was originally going to do a 3 day per week full-body routine, but I’d prefer to create a split. I gave the full body routine a test run on Saturday, and I’m so out of condition I couldn’t even finish it.

Day 1.
Bench Press 1-2-3-1-2-3-1-2-3 (Three Ladders and Three Rungs)
Barbell Rows 3x6
Biceps / Triceps *optional

Day 2.
Squats 1-2-3-1-2-3-1-2-3 (Three Ladders and Three Rungs)
RDL 3x6
Calves *optional

Day 3.
OHP 1-2-3-1-2-3-1-2-3 (Three Ladders and Three Rungs)
Chins 3x6
Side / Rear Delts *optional

Frequency.
Day 1 / Day 2 / Day 3 / REST / Day 1 / Day 2 / Day 3 / REST

Progression:
Waves

After reading around the site, I also decided against counting calories and am instead going to follow the T-Nation Simple Diet plan.


#2

Monday 21.11.16

Warm up:
Band pull-aparts, shoulder dislocations.

Workout:
Bench Press
80kg x 1-2-3
80kg x 1-2-3
80kg x 1-2-3
(30 seconds rest between rungs - 90 seconds rest between ladders)

Barbell Row
75kg x 6 x 3
(90 seconds between sets)

Finisher:
A couple of pump sets using band for biceps / triceps.


#3

Tuesday 22.11.16

Warm up:
Band pull-aparts, shoulder dislocations, overhead squats with band, good mornings with band.

Workout:
Squat
120kg x 1-2-3
120kg x 1-2-3
120kg x 1-2-3
(30 seconds rest between rungs - 90 seconds rest between ladders)

Romanian deadlifts
100kg x 6 x 3
(90 seconds between sets)


#4

Wednesday 23.11.16

Warm up:
Band pull-aparts, shoulder dislocations.

Workout:
Standing Press
50kg x 1-2-3
50kg x 1-2-3
50kg x 1-2-3
(30 seconds rest between rungs - 90 seconds rest between ladders)

Chin
BW x 6 x 3
(90 seconds between sets)

NOTES: left shoulder dull ache while pressing. Old injury always hanging around.