T Nation

An Idiot Abroad


Hello everyone,

Starting this log to keep a better track on what I'm doing... I am 25, been training on and off since my mid teens but looking to really commit to this. Stand 182cm tall and weigh in at a rather chubby 99kg.

Training 531 currently on my 3rd cycle, training maxes are

Press - 63.5kg
Deadlift - 195kg
Bench - 95kg
Squat 125kg

My last set of workouts I got 5 reps @ 57.5 for Press, 5 @ 180 for Deadlift, 4 @ 87.5 for Bench and 7 @ 135 for my squat.

Ideally I'd like to stick to this programme for the year and see where it takes my maxes, I have a pretty physical job (steel erector) and play rugby too.

I train before work so my diet looks like this...

4.40am - 1 pint milk, banana, 5g creatine, 10 BCAA tablets
5am - workout
6am - 50g whey protein
10am - bacon and eggs
2pm - meat and vegetables
6pm - 50g whey protein
7pm - meat and vegetables


Okay, think I should put down some goals, sometime this year I would like to

  1. Deadlift 2.5x bodyweight
  2. Squat 2x bodyweight
  3. Bench 1.25 bodyweight

I think if I concentrate on the big things the little things will look after themselves.

Did shoulder press today,

47.5 x 5
50 x 5
55 x 8reps

Supplementary work…

Bench Press
60kg x 50 reps in total

Pull Downs
60kg x 50 reps


Deadlift day…

147.5 x 5
155 x 5
165 x 8


75kg 50 reps

Sit Ups
50 reps

Also tried nailing 4 scoops of whey in one hit after this mornings workout, pretty hard going but got over 100g of protein in me before 6am


Bench Day…

Warm up

5 x 72.5
5 x 75
8 x 80


50 x35k

Krok Row
20 each arm at 50 kg


Squat day…

5 x 110kg
5 x 117.5kg
10 x 125kg

50 x 100kg

50 reps

Felt really tired this morning, not been sleeping great partly due to some bad news I received a couple of days ago, was happy with my workout because I thought it was going to super suck when I walked in the gym…

Onwards and upwards


Monday 26.1.15

Cycle 3 - Week 2

Press Day

Warmed up

50 x 3
55 x 3
57.5 x 6

60 x 50 reps

Pull ups
5 x Max - 31 reps in total

This sucked major ass, mainly due to the skinful of lager I had last night, still, got it done without puking. See what tomorrow brings


Tuesday 27.1.15

Deadlift day, cycle 3 week 2

Warm up

155 x 3
165 x 3
175 x 6


Sit ups x 50

Leg press (someone using squat rack and didn’t have time to wait)

100kg in plates x 50 reps.

Today was much better, felt good, reps felt quick. Bit annoyed at not being able to do squats but nevermind.


Thursday 29.1.15

Bench Day, Cycle 3, week 2

Warm up, then

75kg x 3
80kg x 3
85kg x 8

Assistance work

35kg x 50 reps

Krok Row
45kg x 22 reps each arm

Bike tabata, 50kcals burned in total.

Felt good today, happy with getting 8 reps on the last set, got a good 9 hours sleep last night which definitely helped!



Friday 30.1.15

Squat day, Cycle 3 week 2

117.5kg x 3
125kg x 3
132.5kg x 8

Assistance work
Sit ups x 50

That was it, ran out of time, had to be in work early, may go and do my deadlifts after work depending depending how I feel.


Monday 2.2.15

Press Day Cycle 3 Week 3

47.5kg x 5
55kg x 3
60kg x 5

Assistance Work

Bench Press
60kg x 50 reps

Pull ups
5 sets of max, total 36 reps

This felt good, had a big feed over the weekend and plenty of sleep which always helps, feels a long time since I had 60kg overhead. Looking forward to getting onto deadlifts tomorrow morning!


Tuesday 3.2.14

Deadlift day

147.50kg x 5 rep
165kg x 3
185 x 6 reps



75kg x 50 reps

Supersetted with

Situps x 50 reps

Deadlifts felt good, had an audience for them which was weird. But yeh, good solid workout.

Will probably do bench and squats 531 parts on Thursday as I’m away all weekend and won’t get to the gym 'til Monday.