T Nation

Atlas’s Training Log


Work for today:
Beyond 1.1 Week 4 day 3

Beltless Squat; 5x5x220
Chins: 5, 5, 4, 4, 3

Lat Pulldown: 5x10x115
Paused Bench: barx10, 135x5, 170x5, 195x3, 220x1+(4)

Finished with some tricep pushdowns.

Beltless squats are feeling better and better, I actually think they are doing a lot to help my squat form overall.

Paused bench is amazingly humbling, cuts my reps down a ton. Hopefully a good way to keep myself honest and develop some good raw strength.


Work For Today:
Deadlift: 5x3x300

Overhead Press: 45x5, 90x5, 125x5, 140x3, 155x1+(6)

Face Pull: 10x10x80
Barbell Curl: 3x10x65
Back Raise: 3x12


Work For Today:
Beyond 1.1 Week 5 Day 1
Squat: 5x5x220
Bench: 5x5x176
Chins: 5, 5, 4, 4, 3
Tricep Pushdowns- some

5x400m run at 6:31 pace
1x400m run at 6:18 pace


Work For Today:

.75 mile run- 7:13 pace
looked down to check the time, misstepped and nearly fell off the treadmill… awkward. I hate treadmills, but east coast weather is currently a little hurricaney, so made do.
10 minute weighted vest walk: 7 degree incline, 3.5mph


Work For Today:

2.75 mile run: 22:37

Felt slow the whole time and then ended up cutting nearly a minute off my time from last week… Odd but good


Didnt log two days of lifting last week. Just finished up Beyond 1.1

Work For Today:
Beyond 1.2 Week 1 Day 1

Squat: 135x5, 215x3, 245x3, 275x3, 305xpr (3)
Chins: 5, 5, 5, 4, 4

Bench: 7x5x175
Chest Supported DB Row: 5x10x40lb

Tricep Pushdowns: 100 total


Work For Yesterday:

Ran 1 mile, stopwatch didnt start so I dont know the time, shame because it felt fast.

Work For Today:
Beyond 1.2 Week 1 Day 3

Deadlift: 270x3, 330x3, 370x3, 410xpr (4)

Overhead Press: 45x10, 90x5, 6x5x130, 130x3 (damn…)
Face Pull: 10x10x80lbs

Barbell Curl: 45x10, 65x10, 75x10, 80x6, 55x10
Back Raise: 3x12


Work For Today:

Beyond 1.2 Week 1Day 5

Squat: 7x5x230
Chins: 5,5,5,4,3

Bench: 135x5, 165x3, 190x3, 210x3, 235xpr (1)
Chest Supported DB Row: 4x10x40s

a couple tricep pushdowns.

15 minutes on elliptical

Absolute crap day. Felt nauseous the whole work out, then lost my lunch after bench. Think I have a bug or something, just not feeling well. Damn.



Farmers Walks 35 yards: 2x115, 2x135x 2x165, 4x185

DB Shrugs: 65x15, 75x15
DB upright row: 15x20, 20x20, 25x20

Some curls

Bike: 10 rounds
30 second sprint
30 second slow

Work For Today:

2.75ish mile run: 21:24

getting faster


Work For Yesterday:

Beyond 1.2 Week 2 Day 1

Beltless Deadlift: 7x3x310lbs

*note, these were hard. I ripped off a callous doing farmers the other day, made it hard to grip the bar. Normally try to do the volume work double overhand, hand to use mixed grip to make it this time.

Overhead Press: 45x10, 90x5, 120x3, 134x3, 155x3, 170xPR(1)

Note: this was shit. I am down 16lbs in the last 5 weeks, and I think I am starting to stall pretty hard on my upper body lifts. Hit 185 for a max just a few weeks ago. Granted, that was a grinder, and I nearly hit a double at 170 but… still frustrated I did not hit more.

Barbell Curl: 45x10, 65x10, 75x10, 85x6, 55x10
Face Pull: 5x20x70
Some Lat Raises

30 minutes killing myself on the elliptical.


T-Nation hasnt been loading on my computer lately, this is the first time it went through. Odd. Not going to catch up on everything, but did my overhead Press Day today, hit 170 for 1 again. Pretty mad, My upper body is feeling really weak the last few weeks.


Been awful about recording everything the past couple weeks. Also, I realized I have not been doing a great job about recording my running. Been running about 5x a week for the past 7 weeks, prepping for the Navy PRT. Well, PRT was this morning.

Navy PRT:

Max Crunches in 2 min: 101 (max)
Max Pushups in 2 min: 101 (max)
1.5 mile run: 10:21.

I nearly died on this run. Running has never been my strong suit, and I am walking around at a fairly heavy bodyweight for me. This was awful, but good enough to give me a good score on my fitness test.

Also, according to the Navy, I am
222.4 lbs
15.5% bodyfat

Very, very, very happy to be done with the PRT. My knee’s hurt like ever loving hell, lungs are tired. I am going to ease off on the running, and get into the weights hard again.

Also, engagement photos are Dec 28, so I am going to be running a more bodybuilding style training until then. Need to look good for my girl


Starting the Tried and True Bodybuilding template today.

Incline Bench: 165x5, 175x5, 185x5, 185x5, 195x4
Machine Press: 100x10, 130x10, 145x10, 160x9
Inc DB Bench: 3x10x50
Pec Fly Machine: 100x12, 85x12, 70x12
Calf Press Machine: 170x10, 180x10, 190x10, 200x10


  • Measured my rest periods for the first time ever. Did not go as expected. I thought it would be forcing me to move faster between sets, but for most of the workout it actually had the opposite effect. I really don’t like just standing around in the gym, so it looks like I have been rushing time between sets more than I thought. Whoops.
    ** First time in a long time I have had a legitimate Pec pump, feels great
    ***This workout just feels…different. Reps were controlled, focusing on feeling my chest working instead of throwing the weight around.


Work For Today:

Lat Pulldown: 100x10, 115x10, 130x10, 145x9
Deadlift: 315x8, 355x6, 375x5, 375x4
DB Row: 3x10x75lbs
Machine Row: 4x12x85lbs
Cable Pullover: 20x15, 25x15, 30x15

Decline Crunch: 3x12
Crunch Machine: 3x10x40


Work For Yesterday:

Overhead Press: 115x8, 125x8, 135x8, 145x5
Lat Raise: 20x10, 25x10, 25x10, 30-dropset
Overhead DB Press: 35x10, 40x10, 45x10
DB Upright Row: 20x12, 30x12, 30x12
Rear Delt Fly: 85x15, 85x15, 85x15


Work For Yesterday:

CGBP: 155x8, 175x8, 185x6, 195x4
EZ Curl: 60x8, 60x8, 70x8, 80x6
VBar Pushdown: 52.5x12, 62.5x12, 72.5x10
Overhead Rope Extension: 3x15x52.5
Alt DB Curl: 25x10, 25x10, 30x10
Preacher curl:3x15x40
Reverse Curl: 3x15x40

Work For Today:
Squat: 185x10, 205x10, 225x10, 245x7, 255x5
RDL: 3x10x135
Leg Press: 210x10, 240x10, 270x10
Leg Extension: 3x15x85
Lying Ham Curl: 3x15x60
Decline Sit up: 2x12


Work For Today:

Inc Bench: 165x5, 175x5, 185x5, 195x5, 205x4
Machine Bench: 115x10, 130x10, 145x10, 160x7
Inc DB Bench: 2x10x50lbs, 50x12
Cable Crossover: 15x15, 20x15, 20x15
Calf Press: 210x15, 250x15, 290x12

15 minutes on elliptical


Work For Today:

Lat Pulldown: 115x10, 130x10, 145x10, 145x9
TBar Row: 70x8, 80x8, 100x8, 115x8, 130x8, 140x8
DB Row: 3x10x80
Chest Supported Row: 3x12x85, 12x100
HS Front Pulldown: 40x15, 60x15, 70x15, 70x12

Decline Crunch: 15, 12, 12


Work For Today:

Overhead Press: 115x8, 125x8, 135x8, 145x6
Lat Raise: 20x12, 25x10, 25x10
DB Press: 40x12, 50x10, 50x8
Upright Row: 40x12, 50x12, 60x12
Face Pull: 3x15

Conditioning: Barbell Complex 95lbs
4 rounds, 60 seconds rest btwn rounds

5 reps each of
BB row
Power Clean
Push Press
Back Squat
Good Morning


Work For Yesterday:

Squat: 205x10, 225x10, 245x8, 255x6

RDL: 3x10x135
Leg Press:3x12x250
Leg Extension: 3x15x86
Lying Ham CUrl: 2x15x65, 12x80