Just a personal training log to track my weights. Nothing special here. Just an old school lifter looking to shed winter weight, started diet 2 days ago.
Today was Back / Bis / Rear Delts. Weight 200.
AM: 20 min fasted cardio, crunches (~100)
Lunch:
Pullups (3 sets) x 12 x 12 x 10
Hammer Rows (3 sets): 2 plates x 12; 2 plates + 10s x 12; 2P + 25s x 8
Machine Rows (2 sets): 100 x 12; 115 x 12
Cable Rows (1 set): 120 x 12
Shrugs (3 sets): 185x 15+; 225x12; 245x12
One arm machine pulldowns (2 sets): 50 x 12+; 70x13 to fail
Back total sets: 14
Biceps:
Light bb curls squeezing at top for pause very strict; barx12; 55x10
Preacher Hammer curls: 1 plate x 12
Biceps: 3 sets
Rear Delts: 2 sets - DB bent laterals 15 x 15+;
Legs
AM: Form Full Squats (just tapping box to gauge depth) 3 sets: 95x12; 95x12; 95x12
(these are to practice form for full squating; poundage will increase slowly)
1/2 hour of plyometrics (P90x) (to full jumps) for cardio
Lunch: Leg Extensions and Leg Curl super sets (warm-up) 2 sets each: 135x20 / 50x20; 165x19 / 80 x 13
Leg Press: 4 sets; up to 12 plates x 6
20 mins. of basketball
This was a bit of an experiment for me to try a plyo workout on leg day. Wanted to add some more intense cardio. Will have to see how sore I am tomorrow and adjust accordingly. Felt great after the workouts.
Pressing (emphasis Shoulders / upper chest)
First workout switching to higher volume, mainly hammer press and machines. Previously hit 265x3, and 275x2 on Bench Press a few weeks ago.
Diet still in check. Recarbed on Sunday 5/8, low carbs yesterday (approx. 100 g) weighed 201 last night. Not counting calories yet.
Legs sore from yesterday, but not overly so. Mainly in glutes and hams where desired.
Warm-up: 2 sets machine shoulder press, 1 set incline machine press
Barbell Presses: 2 working sets; 135x6; 145x5
Incline Hammer Press: 2 working sets; 1 plate & 1/4 each side x 12; 1 plate & 1/4 & 10s x 12
Hammer Machine Press: 2 working sets; 2 plates & 1/4 each side x 6; 3 plates each side x 5
Close grip bench: 2 sets; 135x12; 155x10
1 set burnout decline: 135x25
1 set cable presses: lv. 5 x 12 easy; lv. 7 x 12
Total Pressing: ~10 working sets
Pull-ups: 3 sets x 10-12
Shoulder raises & Laterals:
1 superset front raises 20x12, and laterals 20x12
laterals 25x8 strict + 6 cheat reps
Bent laterals: 2 sets: 10s x 15; 15 x 15
Triceps: Push-downs 1 set- 120x12
Extensions 25x 13
Completed workout 40 mins., approx 1 min. rest, up to 1:30 on heavy sets.
Felt good. Nice pump.
Back & Biceps
AM: Pullups & Chins: 4 sets, variety of hand positions, 10-12 reps each
Trap Bar Deadlift (5x5): 135x5; 185x5; 225x5; 225x5; 225x5
Lunch:
Pullups: 1 set x 10 (warm-up)
Hammer Rows (3 sets): 2 plates x 12; 2 plates + 10s x 12; 2P + 25s x 9
Machine Rows (2 sets): 115 x 10; 115 x 12
Cable Rows (2 sets): 120 x 12
Shrugs (3 sets): 225x12; 225x12; 245x12
One arm machine pulldowns (2 sets): 60 x 12+; 80x10 to fail
Biceps:
Light bb curls squeezing at top for pause very strict; 3 sets bar x 12-10
Preacher Hammer curls: 1 plate x 12
Hammer Curls (2 sets): 40x10; 45x8
Machine Curls (2 sets) 20x12; 30x12
Traps and middle back are nice and sore today, but not overly so. Had good energy today even after yesterday’s two workouts hitting back & bis hard. Four pieces of pizza for dinner probably helped 
I benched today and hit some light triceps. I like to hit each bodypart twice a week if possible. Once hard with volume, and once with light volume though at a decent intensity. For example, I like to throw in some pullups on my pressing day. I feel that training each bodypart once a week is not quite enough, but two hard full sessions is too much. Nothing scientific here. I train mainly by feel. I have never had great results with programs because I think there are too many variables like recovery, what you eat, your stress and energy levels on a given day. Plus, I think it is more fun just to do what I want in the gym on any given day. Anyway, just some background on my current training philosophy if anyone is interested.
Bench: (4 sets x5) 225x5; 235x5; 245x5; 225x5 (narrow grip)
Pushdowns: (3 sets): 100x12; 110x12 (reverse); 120x12
Played 1/2 hour of bball for cardio. Even nailed a 3 after benching!
Nice log! Keep up the good work
Thanks man.
Unfortunately, this weekend diet wise didn’t go exactly as planned. I do much better during the workdays when I eat out of tupperware. I wish I had read Shelby’s livespill about the shotgun before deciding to eat out. Oh well I will keep bombing away, as Dave Draper says.
Today was LEGS:
Started with warm-up of stationary bike, leg curls & extensions
Leg press (4 sets x 10): up to 12 plates x11
Light Full Squats 3 sets of 95 x 12
(again mainly for form, inspired by Rippetoe’s piece about full squats a few weeks ago. Next week will try 135).
Lunges: 2 sets - 25 lb dumbells, and bodyweight x 12
HIT cardio on stationary bike 10 minutes - up to 150 heartrate.
Shoulders/Upper Chest
Weight: 200 lbs., a.m. before breakfast
Warm-up: 2 sets machine shoulder press, 1 set incline machine press
Barbell Presses: 2 working sets; 135x7; 145x6 (beat last weeks by 1 rep each, next week increase by 5 lbs each)
Incline Hammer Press: 2 working sets; 1 plate & 1/4 +10 each side x 12; 1 plate & 1/4 & 10s x 12
Hammer Machine Press: 2 working sets; 2 plates & 1/4 each side x 7; 3 plates each side x 6
Hammer Shoulder Press: 1 set, 45s x 15
Machine Incline: 2 sets; 75 x 15; 90x12
Total Pressing: ~9 working sets
Pull-ups: 3 sets x 12
Lateral DB raises: 3 sets 20x12; 20x12; 35x8
Rowing: 1600 meters, 8 minutes hard
No triceps today; cut workout short and did some cardio on row machine. Strength was good at beginning, but started to feel depleted at the end. Tris and chest still fatigued from Friday’s benching. Will hit tris hard on Friday.
Weight (a.m. pre-breakfast): 198.8
Back & Biceps:
Pullups: 4 sets x 12
Hammer Rows (3 sets): 2 plates x 12; 2P + 10s x 12; 2P + 25s x 9
Machine Rows (2 sets): 115 x 12; 115 x 12
Cable Rows (2 sets): 120 x 12 (strict); 120x15+ (incorp. partial reps)
Shrugs (1 working set on Smith Machine): 225x12+ (used straps really focused on traps) one set felt sufficient to achieve great pump, last week traps were too sore
One arm machine pulldowns (1 set): 70 x 12
Rear Delt DB laterals: 10x12; 15x12
Biceps:
Light bb curls squeezing at top for pause very strict; 3 sets barx12; 65x12; 65x10+
Machine Curls (3 sets) 20x12; 30x12; 30 x12
Hammer Curls: 1 set 40x8-10
(great bicep pump on machine curls, isolation on biceps seems to be the key for me or else my front delts do the work)
1st workout using Jack3d. Could feel a more intense pump and helped stamina. Normally I do not use a pre-workout supp., but thought I would give it a try based on some recommendations to help me while I cut weight. Normally the only supps. I use are creatine, whey protein, and fish oil. Someday I would like to try the Anaconda Protocol.
Did not do trap bar deads this morning like last week because I slept in, and also because I was pretty sore last weekend, which was aggravated by moving furniture. I might try to find a time to work these in before the end of the week if I have enough energy.
Workout felt great. Cut a few sets down but still had a great pump. Back & Bis might be might favorite workout currently.
Morning weigh in 198
Bench / Tris / Abs
Started with rope tucks. 3 sets x 12+
Hanging Leg Raises: 3 sets 15, 12, 10
Crunches: 2 sets, x 30+ x 30
Bench: 3 working sets: 225x5, 235x5, 245x4
I have been living off primarily chicken and tuna and water for the past four days so not trying to break any personal records today. 225 and 235 felt good, last set harder.
Tris:
Decline Bench Close Grip: 135x20
Pushdowns: 3 sets 100x12; 110x12; 110x2 (first sets elbows held close with shoulders back to isolate tris, 3rd set with elbows flared)
1 arm reverse pushdowns: 1 set 30x10
Kick backs: 1 set; 20x10
1 set machine tris (forgot weight)
Tris felt fried and pumped.
10 Minutes HIT Cardio on Treadmill (heart rate 160)
Weight (a.m.) 197.8
Going on vacation on Friday so to get the full week’s split in, doing normal Tues. workout today also.
AM: Legs
Variety of leg mobility exercises.
Full Squats on Box: 4 sets: 95x12; 115x10; 135x8; 95x10
Trap Bar Deads: 2 sets: 135x10; 135x8
Hamstring band exercises
Form felt pretty good today. Poundage is embarrasing but I’m working my weakness. I have never squatted to below parallel before. Box is set to break parrallel. Sure I could load up the bar with 225 and do 1/2 squats like everyone else, but that is not the point. I’m making sure I feel it in my hams and glutes. I have to work the little stabilizer muscles to keep my knees from caving in and increase hip and ankle mobility. Weight will go up as these get better. For now I don’t care if the weight is wimpy.
Lunch: Presses (Shoulders/Upper Pecs)
Warm-up: 2 sets machine shoulder press, 1 set incline machine press
Overhead Barbell Presses: 2 working sets; 140x6; 150x5 (increase from last week)
Incline Hammer Press: 2 sets; 1 plate & 1/4 +10 each side x 12; 1 plate & 1/4 & 10s +5x x 12
Hammer Machine Press: 2 sets; 2 plates & 1/4 each side x 8; 3 plates each side +10s x5
Machine Incline: 2 sets; 90 x 15; 90x12
Pull-ups: 3 sets x 12
Lateral DB raises: 3 sets 20x12; 25x10; 25x10
Rear Delt Machine 1 set x 10
Nice to see the weights go up on my pressing even while dieting! Felt Great.
Weight (a.m. pre-breakfast): 196
Dropped 2 lbs in last 6 days; have been doing 1/2 hour of steady state cardio every morning,
Back & Biceps:
Pullups: 4 sets x 12
Hammer Rows (3 sets): 2 plates x 11 (seat low on level 11- different); 2P + 10s x 11; 2P + 25s x 9
Machine Rows (2 sets): 115 x 12; 115 x 12
Cable Rows (2 sets): 120 x 12 (underhand); 120x12 (strict, straight grip)
Shrugs (2 sets on Smith Machine): 225x12+; 275x11
One arm machine pulldowns (1 set): 70 x 12
Biceps:
Light bb curls squeezing at top for pause very strict; 3 sets barx12; 65x12; 65x12 (last set on preacher bar)
Machine Curls (3 sets) 30x12; 30x12; 30 x12
Hammer Curls: 1 set 45x8
Forearms: 2 sets DB wrist curls 35x10 x 11
This workout started off tough. Energy levels started to drop after 2nd set of Hammer Rows. Wasn’t sure if I was going to finish. I don’t know if it was because I started drinking my recovery drink or if the Jack3d kicked in, but found new power to up the weight on the 2nd set of shrugs and ended biceps strong with a great pump.
Worked out in my basement today since I couldn’t hit the gym because of work. I usually only do bench and tris on the last day of the week, but with limited equipment decided to do a full body workout. Also, I think I need to start squatting twice a week. Seemed to work as I think I found my groove for full squats today. I made it more into a power move, keeping my body over my hips and driving out of the hole with a rebound effect.
Squats (4 sets): 95x12; 135x12; 135x10; 145x10
Bench (3 sets): 225x5; 235x5; 225 x 5 (narrow grip on last set)- drop set to close grip 135x15
Tris - about 5 sets (DB extensions, kickbacks, rope pushdowns)
Trap bar deads: 2 sets 135x10
Normally would have went up to 245 on Bench, but my home bench is crappy - it is wobbly and the skinny bar is not ideal. Its the same bench I blew out my shoulder 5 years ago so I’m not taking any chances (especially with being on a diet).
Another great week down. Now its time for a short vacation to recoup. Will hit it hard again next week!
Just got back from vacation. Going to mix up my routine for 1 month. Trying some of Chad Waterbury’s training techniques like PLP and high frequency with an upper body / lower body split every other day, focusing on progession each workout.
Morning: 15 min. cardio; planks; PLP Day 1 x 10
Lunch: upper body
Bench (3 sets): 185x10; 185x10; 185x10
Hammer Row (3x10): 45+25sx10; 45+25s+10sx10;45+25+10x10
Pushdowns (2x10): 120x10; 120x10
Neutral Grip pullups (2): x7; x6
Reverse Ez Bar curls (1 set): 40x10
Hammer Curls (1 set): 35x10
Wrist Curls: 35x10
15 min. cardio
PLP Day 2: x11
Squat 3x10: 135x10; 135x10; 135x10
Trap Deads (1): 145x10
Planks: 3x30 sec.
AM: 30 min walk, PLP Day 3 x 12
Lunch:
Barbell Press (3x10): 125x10 3 sets
Pullups 3x10
DB Laterals: 15x12
Bent Laterals: 10x12
Pushdowns: 120x10; 120x11
Neutral Grip pullups: x7 x6
Reverse Grip EZ bar curls: 40x12
Hammer Curls: 35x10
Wrist Curls: 35x11
15 min. HIT Cardio
Weight (AM): 195.6
1/2 hr steady state fasted cardio;
PLP Day 4 X 13
Squats: 135x10; 135x10; 135x12
Trap Deads: 145x12
PLP Day 5: x14
Bench (3 sets): 185x11; 185x11; 185x10
Hammer Row (3x10): 2platesx11;x10;x10
Pushdowns (2x10): 120x11; 120x10
Neutral Grip pullups (2): x8; x7
Reverse Ez Bar curls (1 set): 40x13
Hammer Curls (1 set): 35x10
Wrist Curls: 35x12
PLP Day 6 x15
Squats: 135x12 x12 x12
Trap Deads: 145x15
Box Jumps
Hamstring exercises
Lunch: 1/2 cardio (20 min. HIT); 3 sets hanging Ab raises x15, planks
Weight 194.3 (am weigh in)
PLP Day 7 x 16; 1/2 hr fasted steady state cardio
Overhead BB Press: 125x11; 125x11; 125x9
Pullups: x11; x11; x11
Neutral Grip pullups: x9;x8
Pushdowns: 120x11; 120x11
DB Laterals: 15x14
Bent Laterals: 10x14
DB Curls: 25x10
Wrist Curls: 35x14
Day 7 of this experiment with PLP and every other day lifting with no off days. Upper body is very pumped, especially my lats from all the pullups. Goal is to increase at least one rep for at least one set on each exercise. Hit all today, except I on one lift today (last set of overhead presses) but have not be eating many carbs.
Have a nagging pain in my upper forearm so skipped Hammer Curls and Reverse curls and did normal DB Curls. Will be interesting to see if I can keep this up. Will need some carbs tomorrow to refuel. Outline of abs visible after a good sweat, still have a ways to go.