T Nation

Ayork's Log

A

squat
lunges
calves
abs

B

bench
press/dips
triceps

C

deadlift
chins/rows
curls

train alternating a b and c as many times per week as possible. (really busy schedule)

diet

6 meals per day
4 carb and protein
2 fat and protein

2.18.09

deadlift

225 x 5
265 x 3
305 x 3
315 x 1
335 x 1
355 x 1

dips

x 8
x 5
x 5
x 3
x 2
x 1
x 1
x 1

calves

x 15
x 15
x 12
x 12
x 9

situps

x 15
x 12
x 9

this workout was a little screwed up as i hadn’t really ironed out the plan yet, and really wanted to do some things that i haven’t done in a really long time (dips)
really surprised myself with the deads, last time i deadlifted i only got 320, and that was a couple months ago. being away from college (field study) means i didn’t have access to a gym for a while and i totally psyched to push up some numbers.

military press
95x5
115x3
135x1
140x1

db shoulder
40x7
x5
x4
x4

chins
x6
x3
x2
x3

dips
x2
x1
x2
x1

(really sore from the dips yesterday (but wanted to do them anyway)

bb curls
65x10
x7
x6
45x16

awesome workout
im done till sunday (hopefully, i might have to combine sunday and monday together on monday because i have to work till around 1-2 on sunday but the gym closes at three. bastards.

2.22.09

squat
135x5
185x3
225x3
245x1
265x1

front squat
135x7
135x6
135x4

sldl
135x10
185x5
185x5

standing calf
bwx15
bwx15
bwx15
bwx12
bwx12

decline situps

bwx15
bwx13
bwx8

2.23.09

bench
135x10
155x10
175x5
x4
x4
x3
155x6
x6
x4
x5
x5
x3
135x8
x5
x5
x4
x3

db shoulder press
25x11
30x7
35x5
40x4
45x3
50x1
45x2
40x3
35x4
30x6
25x4

rope pushdown
60x16
70x9
80x7
90x6
100x4
110x4
120x1
110x4
100x5
90x6
80x6
70x8
60x8