T Nation

Aspiring_One's Training Log

Finally decided to get really serious,so I figured I should keep an online log to make myself accountable.

Stats as of 12/29/2009:
Weight: 172 lbs.
Height: 5’8’’
Main Lifts:
Bench: 180 lbs.
Back Squat: 265 lbs.
Deadlift: 315 lbs.
Overhead Press: 135 lbs.

I will be using a 5/3/1 format for my training.

Monday 12/28/2009

Squat: 165x5, 190x5, 215x12

I was planning on doing some additional leg and ab work, but the local YMCA I am using over Christmas Break was surprisingly busy so I figured I would break in easy and just to the squats and find some other, less busy, time to go.

Tuesday 12/29/2009

Bench: 105x5, 125x5, 140x16
DB Bench 5x10ish: 75x7, 60x10, 60x9, 55x9, 55x9
DB Row 5x10ish: 75x10, 80x10, 80x10, 80x10, 80x10

BB bench went ok, but the DB bench numbers should have been a little higher. I think it might have to do with me not being used to the DB at the Y yet. They feel different then the ones at the campus, forced me into a different groove. But oh well what can you do, I still pushed myself so all in all it was a good workout.


Squat 3x5: 165x5, 190x5, 215x12
Leg Press: 6plates x 8, 4plates x 20

Had to call it good after the leg press, had the most terrible headache. Today my back is sore though, I know it isn’t from the squats because that is one thing I do know how to do. Im thinking it was more so from the leg press, it did feel wierd while I was using it, so I will never be using that again.


Bench 3x5: 110x5, 130x5, 145x15
DB Bench: 70x11, 70x9, 70x8, 60x10, 60x7
DB Row: 75x12, 80x12, 80x11, 80x11, 80x11

Lost all of my energy after the 3rd set of DB bench, but managed to keep up with the weight on the row, mainly from using a little body english. Which I dont think is bad on things like DB rows, gives my back a little more work, which is good because it usually doesnt get sore. But today my lower back is still sore from the leg press, which isnt good because im suppose to deadlift thursday, so hopefully it feels better.


OH Press 3x5: 80x5, 95x5, 105x10
Pull ups 36: 13,6,5,4,4,4
EZ Bar Curls: 60x11, 60x11, 60x11, 60x11
Lying Tri Ext: 50x11, 50x11, 50x11, 50x11
Hammer Curls: 25x12, 20x15
OH 1 arm Tri Ext: 20x12, 20x12

Had to skip Thursday’s workout because I got snowed in. But I will probably just pick it up next week using the 3x3 setup. All the arm lifts were pretty easy today, just kind of gauging where I was at. And the arm exercises are alternated each set between bi’s and tri’s. Not really a super set because I rest in between them. But next week I will be back on campus so I will have a better gym and get ready to break some PR’s.


Squat 3x3: 180x3, 205x3, 230x5
Squat 1x20: 175x15
Circuit of Calves and Abs

Should have gotten more then 5 for the top set and should have gotten 20 for the other but last night was the first night back at college and I didn’t get much sleep. And the bar at school sits different on my back and made my groove feel funny. Should smash those numbers next week.


Bench 3x3: 120x3, 135x3, 155x14
DB Bench 5x10ish: 75x11, 75x11, 75x10, 75x10, 75x8
DB Row 5x10ish: (75x11)x5

Surprised myself on bench, which is a good thing, and did well on DB bench. Trying to feel the rows more so it was pretty easy. Ill bump the weight up next week.


Deadlift 3x3: 205x3, 235x3, 265x10
GM’s 5x10: 45x10, 95x10, 105x10, 115x10, 125x10
Circuit of calves and abs.

Started light with the GM’s trying to get a feel for them. I liked them except one thing, my right hip flexor gets really tight in the bottom of the lift and starts to hurt. I think I just need to stretch them more though.


OH Press 3x3: 85x3, 100x3, 110x10
Pull ups 38: 13,9,8,6 2 after short rest
EZ Bar Curls: 3x(55x11), 55x10
Skull Crushers: 3x(65x11), 65x9
Hammer Curls: 20x15, 15x15


Squat 5/3/1: 190x5, 215x3, 240x9
Squat 1x20: 175x20
Circuit of Calves and Abs

Changed up my form a little on squats. Brought in my stance, wide stance aggravates my hips to much, they feel much better this way and I feel stronger also.


Bench 5/3/1: 130x5, 150x3, 165x12
DB Bench: 80x10, 80x10, 80x8, 75x8
DB Row: 80x10, 80x10, 80x10

Had to call it early because I ate to much for supper and then drank to much during my workout. Almost tossed my cookies.