T Nation

Beastin's Log


#1

Finally figured out I should start keeping a log to keep track of everything. I've been lifting for about 4 years now, only 1.5 seriously though--starting after my first year of college when I ordered Berardi's Scrawny to Brawny. I train to get bigger and stronger.

My goals are to get to 220 (currently 197) and to dead/squat/bench 495/405/315. My current bests are 445/335/265. I like to lift for a month or two with a program and then do something differently.

2/15/10: Back + Tris
Deadlift: worked up to 405*3, 425*3, 445*2 (PR)
Pull-up: +65*3, +70*3, BW*9
T-bar Row: 180*5, 190*5
Rope Pull: 100*8
Cable Triceps Extension: 70*8, 80*8

Notes:
A lot of these exercises are new to me.
Deads aren't, my old pr was 425*2
On pull-ups, I can do +125*2, put I'm trying to focusing on "feeling" the back, so I'm going lighter and really trying to get a mind-muscle connection. This is my third time doing chins in this fashion.
First time doing T-bar rows, I could feel them hitting the back more than BB rows, I think I'll go with higher reps on these next time.


#2

2/16/10: Legs
Front Squat: worked up to 275*3, 295*3, 315*1
Back Squat: 245*20
Leg Press: worked up to 630*3, 680*3, 720*3, then 540*15
Reverse Lunge: 225*8, 245*7

Notes:
pr on front squat
first time doing high rep reverse lunges
legs have never felt this trashed before


#3

2/18/10: Chest
Incline BB from Pins: worked up to 235*3, 245*3, 255*1
Flat BB from Pins: worked up to 235*3, 255*3, 265*1
Incline DB: 100*7/6/4; 90*7
Weighted Dips: +45*8/8/7/7

Notes:
Decent numbers but my mind wasn't right
Triceps were killing me, and I've even been feeling them as I try to fall asleep
Likely because I've just started doing extensions for the first time in over a year


#4

2/19/20: Legs
Top Half Back Squat: 405*3, 425*3
Front Squat: worked up to 285*3, 305*3, 315*2
Back Squat: 255*20
Leg Press: worked up to 630*3, 680*3, 720*2, then 540*15
Reverse Lunge: 225*8, 235*8, 245*8

pr on everything but leg press


#5

2/21/10: Back
Rack Dead from Below Knees: worked up to 415*3, 435*3, 455*2
Rack Dead from Above Knees: 455*3, 475*3, 495*3, 515*2
Pull Ups: BW*8, +10*8, +20*7, +30*6, +40*5, +45*4
T-bar Row: 160*8, 170*8, 180*7
Seated Cable Row: Whole stack + 27.5 * 12/10/10
Cable Curl: 115 + 27.5 * 8/7/7


#6

2/22/10: Shoulders
A1. Push Press: 135*8, 145*8, 155*8, 165*6
A2. High Pull: same
B1. Seated DB Military: 50s*8, 55s*8, 60s*8, 65s*8, 70s*4
B2. DB Upright Row: 50s*8, 55s*8, 60s*8, 65s*6
C1. DB Rear Delt Raise: 35*8*3
C2. Machine Lateral Raise: 90*8/7/7


#7

2/23/10: Legs
Top 1/2 Back Squat: 315*3, 335*3, 365*3, 385*3, 405*3
Front Squat: 185*3, 205*3, 225*3, 245*3, 265*3, 285*3, 305*3, 315*3
Step Ups: 185*8, 195*8, 205*8, 215*8
Leg Press: 180*50


#8

2/25/10: Chest
Incline DB FSR (3 reps): 60, 65, 70, 75, 80, 85, 90, 95, 100, then 80*10
Flat DB FSR (3 reps): same (except AMAP = 80*9)
Dips: +45*8, +55*8, +65*5, +55*6
Incline BB: 135*8, 155*8, 175*5

Notes:
DB presses were paused at the bottom position for 2 sec


#9

2/26/10: Legs
Back Squat (to pins just below parallel): worked up to 325*3, 345*3, 365*1
Leg Press: worked up to 630*3, 680*3, then 540*9
Reverse Lunge: 225*8, 245*8, 265*7

Notes: first time doing squats with pins, probably wont do it again
terrible on leg press, but pr on reverse lunge


#10

2/28/10: Back
Trap Bar Deadlift: worked up to 405*3, 425*3, 445*3, 465*3, 475*3, 495*3
Pull-ups: +45*9, BW*8; +45*6, BW*5; +45*4, BW*4
Seated Cable Rows: 225*8, 235*8, 235*8
Straight Bar Tri Extension: 135*8, 155*8, 155*7

Notes:
huge pr on trap bar deads (prev: 455)


#11

3/1/10: Shoulders
A1. Push Press: 155*8, 165*8, 175*6, 155*8
A2. High Pull: same
B1. Seated DB Military: 60s*7, 65s*7, 70s*6, 65s*6
B2. DB Upright Row: 50s*7, 55s*7, 60s*6, 55s*7
C1. Face Pull: 105*8*3
C2. Cable Lat Raise: 45*8*3
D1. Machine Lat Raise: 95*7*3
D2. Rear Delt Raise: 40s*7*3


#12

3/2/10: Legs
Back Squat FSR (3 reps): 185, 205, 225, 245, 265, 285, 305, 325, 335, 345*1
20 rep back squat: 265 pounds
Step Up (R/L): 185*(8/8), 205*(8/8), 225*(7/7)
Leg Press (plates/side*reps): 4*3, 5*3, 6*3, 7*3, 4*20, 2*40 [set of calves in between]

Notes:
Squatting felt really good...trying to focus on keeping my chest up
Could of went for more on 345, but that was a pr so didn't want to push too much
pr on 20 rep squat...hardest one yet, didn't know if i would be able to finish it


#13

3/4/10: Chest
DB Incline: 100*6/5/5/4, 80*8
DB Flat: 100*4/4/3/2, 80*9
Dips: +55*7/6, +45*7/6
Incline BB: 135*8/7/7/5
Lo-Hi Cable: 50


#14

3/5/10: Legs
Front Squat FSR (3 reps): 195, 215, 235, 255, 275, 295, 315, 325*1
Leg Pres FSR (3 reps): 360, 410, 450, 500, 540, 590, 630, 680, 720*2, then 540*15
Lunge: 185*8/8, 195*8/8, 205*8/8, 225*7/7


#15

3/6/10: Back
Rack Dead from below knees FSR (3 reps): 275, 295, 315, 335, 365, 385, 405, 425, 445
Rack Chin: +45*12/10/8/8, BW*10/6
Seated Cable rows: whole stack + 12.5 * 12/10/9
Pull-ups FSR (3 reps): BW, +10, +20, +25, +35, +45, +55, +65

Notes:
First time doing rack chins


#16

3/8/10: Shoulders
A1. Seated DB Military: 75s*3/4/5/5/5
A2. Upright DB Row: 55s*3/4/5/5/5
B1. Push Press: 155*3/4/5/5/5
B2. High Pull: 155*3/4/5/5/5
C1. Dead Start Lateral Raise: 25s*5/5/5
C2. Dead Start Rear Delt Raise: 35s*5/5/5
D1. Face Pull: 100*8/8/8
D2. Cable "Power" Lateral Raise: 50*8/7/7


#17

3/9/10: Legs
Back Squat FSR (3 reps): 195, 215, 235, 255, 275, 295, 315, 335, 345, 355*1...then 135*50
Step Up (L/R): 185*8/8, 205*8/8, 225*8/8
Leg Press: lot of volume, i was pretty wiped out

pr on back squat & step up


#18

3/11/10: Chest
Bench press from Pins FSR (3 reps): 155, 175, 195, 215, 235, 255, 275*2 (PR)
Incline DB Press: 100s*3/4/5/5/4, 80s*9
Dips: +45*8, +55*7, +65*5, +55*6


#19

3/12/10: Legs
Front Squat FSR (3 reps): 185, 205, 225, 245, 265, 285, 305, 325, 335*1
Lunge: 185*10/10, 205*9/9, 225*9/9, 245*5/5
Leg Press FSR (3 reps): 360, 410, 450, 500, 540, 590, 630, 680


#20

3/14/10: Back
Trap Bar Deadlift FSR (3reps): 315, 335, 365, 385, 405, 425, 455, 475, 495
Rack Chins: BW*16, 12, 10, 9, 8
Seated Cable rows: 221*7*4
Lat Pulldown: 155*10*3