T Nation

Amoebos Training Log


#1

Let's start things off by an introduction. I am a 22 year old Norwegian and I have been a lurker for a good while now. I thought it might be time to start contributing.

This is the first time I've ever kept an online log. I have times where I log for about 2-3 months just to check progress. This time I'm going to keep an online log too. If you think my workouts are shit. Tell me.

I would like to know how to better them. I will get some pictures up along with the log in a couple of days to give a little peek at where I am bodywise and will list all the lifts and comment on the ones that need it.

My training history is basically being a gymrat training with splits and running since I was 16 not really being focused on other than PWO nutrition and more than likely eaten far too little for my weight. I'm now trying out full body workouts and eating more. I have about a year of serious focus on training behind me. The rest is just basic lifting and such.

My ultimate goals are being faster, stronger and to get my condition up to respectable levels. Bigger would be a nice addition, but not the main goal.

Short version:
I'm 22 years old.
I have been training since 16, but started actually training with a purpose at 20ish.
I have always done splits. This is my first time doing full body training.
I'm Norwegian.
Last, but not least: If you think my workouts lack something. Tell me. I would like to know.

Let's start!


#2

Day 1

This was a light workout to get the feel of full body training. I was a bit unsure how to approach the whole thing so I just went through it trying a bit different weights and reps.

Warmup: 5 minute jog/run on the treadmill

Frontsquat
4 x 176 lbs - 6 x 176 lbs - 8 x 154

Pullups
8 x Bodyweight - Short rest - 8 x BW - 6 x 22 lbs - 4 x 33 lbs - 4 x 22 lbs

Legpress (I go deep and strict on the legpress)
20 x 220 lbs - 15 x 330 lbs

Benchpress
8 x 220 lbs - Short rest - 6 x 231 - 8 x 198

Deadlift
6 x 220 - 6 x 308

This was it for day 1 with full body. After this I sat down and went through the whole thing and tried to organize it better. Taking out this I thought did't work and kept what did work.

The deadlifts are getting better. Mostly what keeps me low is my technic and gripstrenght.

The squats both front and back has to get better. This is not acceptable. I feel I have more to give, but also here I feel my technic is lacking.


#3

Day 3

Warmup: 5 minute jog/run on the treadmill

Backsquat
6 x 132 - 6 x 176 - 6 x 198 - 6 x 220

Pullups
9 x BW - Short rest - 9 x BW - 4 x 27 lbs - 4 x 33 lbs

Lunge
8 x BW - 5 x 88 - 3 x 88

Militarypress
6 x 110 lbs - 5 x 132 - 4 x 154

Deadlift
6 x 220 - 4 x 308 - 2 x 220


#4

Day 5

Warmup: 5 minute jog/run on the treadmill

Frontsquat
6 x 154 - 6 x 176 - 5 x 187 - 5 x 187

Pullups
10 x BW - Short rest - 10 x BW - 6 x 22 lbs - 3 x 22

Legpress
6 x 330 - 2 x 440

Benchpress
6 x 242 - 5 x 242 - 3 x 261

Deadlift
6 x 220 - 4 x 264 - 5 x 286


#5

Day 7

Warmup: 5 minute jog/run on the treadmill

Backsquat
4 x 132 - 2 x 176 - 6 x 220 - 5 x 231 - 4 x 220*

*Threw out my back on this one. Tried to walk it off. Fortunatly a chiropractor has shop right nextdoor. Went to make an appointment and continued the workout while I waited.

Note to self: If your back goes out. Stop lifting heavy stuff and get someone to fix it right away.

Pullups
10 x BW - Short rest - 10 x BW - 4 x 22 lbs - 4 x 22 - 4 x 33

Lunges
12 x BW - 4 x 22

Sitting DB Shoulderpress
6 x 70 - 5 x 79

After this workout I got my back fixed and took some days off. Learned my lesson. Be more careful with squats.


#6

Day 10

Light training for rehabbing the back.

Warmup: 5 minute on the stridemachine whatever its called. Couldn't run because of my back was still sore.

Full body circle without rest
88 lbs
6 x Backsquat
6 x Frontsquat
6 x Mil.Press
6 x Shoulderpress on neck
6 x Barbellrow
6 x Deadlift
5 x Burpees

Pullups
12 x BW - Short rest - 10 x BW - 6 x 11 lbs - 4 x 11

Benchpress
8 x 220 - 2 x 242 - 2 x 264 - 1 x 275 - 1 x 286

Cablerowing using rope
8 x 121 - 6 x 143


#7

Day 12

My back is all better and feeling fine. Just feel a small pinch.

Warmup:
4 minute jog/run on the treadmill
Full body circle with bungies.

Backsquat
8 x 110 - 6 x 154 - 6 x 176 - 5 x 220

Pullups
11 x BW - Short rest - 11 x BW - 4 x 22 lbs* - 4 x 22

*Focused on the negative part of the lift.

Lunge
8 x BW - 6 x 22 - 6 x 33

Mil.press
6 x 88 - 6 x 110 - 5 x 132

No deadlift today to let my back rest up a bit more.


#8

Day 5

Warmup: 4 minute jog/run on the treadmill

Full body circle without rest
88 lbs
6 x Backsquat
6 x Frontsquat
6 x Mil.Press
6 x Shoulderpress on neck
6 x Barbellrow
6 x Deadlift
5 x Burpees

Frontsquat
6 x 132 - 6 x 154 - 6 x 176 - 3 x 198

Pullups
12 x BW - Short rest - 12 x BW - 4 x 22 lbs - 4 x 22

Db Benchpress
6 x 84 - 6 x 92 - 4 x 97 - 5 x 92

Cablerowing
8 x 132 - 6 x 154 - 6 x 176 - 4 x 198