T Nation

Blood, Sweat, and Aminos


#1

Hello to all of my brothers and sisters in iron. I've decided to join the forum and start a log to keep myself accountable, push myself, and hopefully gain more knowledge. I'm a 19 year old college student who has been training for about 2.5 years. I started as a tiny and weak 120 lbs kid. I did a dirty bulk, however I didn't gain that much fat because of my age (I'm assuming that is why). I was 183 lbs this January. I've cut to 172 lbs in the past 3 weeks and am shooting for 165 lbs. The plan after that is to clean bulk so that I hopefully don't have to cut for a long time.

Training history: I started with strong lifts, then moved to mad cow, and am now on a version of 531. I'm currently trying to get stronger and get bigger, I guess you'd call it power building. Best lifts at 183 lbs: SQ: 335, BP: 185, DL: 445.


#2

Legs

Squat:
Warmup
3x185
3x225
6x265
12x185
12x185
12x185

Leg Press: (# of plates refers to the amount on each side)
10x2 plates
10x4 plates
10x6 plates
10x7 plates
12x8 plates
20x5 plates

Leg Curls:
12x110
12x140
12x150
10x160

Single Leg Extension:
12x50
12x70
12x90
10x100

Leg Extension:
12x170
12x190
12x210
6x250

Had a good amount of energy today despite trying to cut weight. I typically don’t do any leg extensions, but I think I’m gonna stick with the single leg extensions because I need to work on activating my left leg.


#3

Killed some arms today

Some shoulder and arm warmup

Hammer Curls
12x20
12x30
12x30
12x30
8x30

Tricep Pulldown
12x55
12x65
12x75
11x85
15x70

Barbell Curl
12x65
12x65
8x75
9x75

Skull Crusher
12x35
9x55
9x55
9x55

DB Preacher Curls
10x25
12x25
10x25
10x25
10x25

Close Grip BP
12x95
7x115
6x135
7x135
7x135

EZ Bar Curl (slow tempo)
12x35
12x35
6x55

Dumbbell Tricep Extension
12x55
10x60
8x60
10x45

Weight Plank
90lbs 30 sec
135lbs 30 sec
135lbs 20 sec

Decline situps
20
15
12


#4

Shoulders

Shoulder warmup

OHP
5x95
5x95
3x115
3x125
10x94
7x95
7x95

DB OHP
8x40
8x40
8x40
11x35

DB Side Lat Raise
15x15
15x15
15x15
15x15
12x15

Rear Delt Raise
12x20
12x25
12x25
12x25
8x20


#5

2/9 Back

5x315
3x345
2x385

Rack pull (below knee)
7x315
8x315
8x315

Pullups
12, 10, 6

Barbell Rows
12x135
10x185
8x185
7x185
12x135

Lat Pulldown
12x110
8x130
12x110
10x110

Seated Cable Row

12x85
10x100
12x80
20x65
15x55

Decline Situps
25, 20, 20


#6

Very light leg day (just for fun)

Squat
10x135
10x185
5x225
10x135

Single Leg Extension
12x50
12x70
12x70

Single Leg Curl
12x50
12x50
10x70
12x60

Decline Situps
20, 20, 20, 20


#7

Chest

Felt like shit today - dieting might be getting to me because I’m reaching about the 13-14% body fat range. Hopefully my strength will not continue to dwindle as I try to reach 10-11%.

BP (I think I might not have warmed up enough, everything felt a little off)
8x95
5x135
5x155
3x155
8x135
5x135
5x135

Incline DB BP
10x40
7x45
9x40
10x40
6x35

DB BP
10x45
10x45
10x45
8x45

Cable Flys
12x22.5
10x27.5
12x22.5
12x22.5
12x22.5
10x17.5

Single DB Incline Press
8x60
10x60
10x60
15x45

Hammer Strength Chest Press (feel chest and get pump)
12x 1 plate
12x 1 plate
12x 1 plate
12x 1 plate

Little bit of ab work

I’m pretty disappointed with today, I had been really looking forward to benching after arms on saturday because I felt I had figured something out on my bench form


#8

Legs

Squat
5x225
3x245
5x275
6x225
6x225
6x225

Leg press (plates per side)
10x 2 plates
10x 4 plates
10x 5plates
10x 6 plates
15 x 7 plates
20x 4 plates

Leg Curl
12x130
12x160
12x150
12x130

Single Leg Extension
12x70
12x70

Leg Extension
12x150
12x190
12x150

Decline situps
30,25,20


#9

Arms

Shoulder, arm, back warmup

Preacher Hammer Curls
12x20
12x30
12x30
12x30

Tricep Pulldown
12x55
12x65
12x75
12x85

Barbell Curl
12x65
10x75
8x75
8x75

Skull Crusher
12x35
9x55
9x55
9x55

DB Preacher Curls
12x25
12x25
12x25
10x25
10x25

CG BP
12x95
7x135
5x135
13x95

Rope Pulldown
20x27.5
20x32.5
13x37.5
16x27.5

Cable Rope Curls
15x27.5
12x32.5
10x37.5
12x27.5

DB Tricep Extension
12x50
8x60
10x50
10x50

Weighted Plank
30sec 90lbs
30sec 90lbs
30sec 90lbs

Slow Decline Situps
8,8,8


#10

Back and Shoulders

I had to combine my back and shoulder day because of an ice storm that I knew would close my gym on campus for Monday. I was actually really excited about this and I didn’t reduce volume at all. I did my normal back workout and then my normal shoulder workout. It took 2.5 hours, but I loved it.

Deadlift
3x275
3x315
6x365 - left one rep in the tank
1x405
1x425 - I hadn’t deadlifted this heavy in a while. Despite dropping 12lbs I was still able to hit this. I’m shooting for 455lbs by the end of the semester

Deficit Deadlift
6x315
6x315
5x315

Pull-ups
10,7,6

Barbell Rows
12x135
7x185
7x185
12x135

Lat Pulldown
12x110
7x130
12x110
12x110
10x90

Seated Cable Row
12x85
10x100
12x80
25x60

OHP
5x95
5x105
6x115
10x95
6x95

DB OHP
10x40
8x40
8x40
10x30

DB Lat Raises
16x15
15x15
9x20
10x20

Rear Delt Flyes
12x20
12x25
10x25
12x15


#11

Chest

Felt pretty good today, I’m still really struggling with my bench press. I’m hoping once I get back to a surplus, it will really take off.

BP
5x95
5x115
3x135
3x135
4x155
7x135
6x135
4x135
10x95

Incline DB BP
10x40
8x40
12x35
11x35
10x35
10x25

Decline BP
12x95
8x115
4x135
10x95

Cable Flyes
12x22.5
12x25
8x30
10x22.5
12x22.5
12x17.5

Single Dumbbell Incline Press
12x60
9x65
9x65
10x55

Hammer Strength Chest Press
12x90
10x110
6x140
14x90
12x90
20x50

Decline Situps
12
12x25
12x25
12x25
12x25
20

Torso Twist on Decline
20x25
15x25
12x25

I did a ton of volume today but I couldn’t help it, I like being in the gym too much to leave after 4-5 exercises.


#12

2/21 Arms

Preacher Curls
12x20
12x30
12x30
11x30
8x30

Tricep Pulldown
12x55
12x70
12x80
8x90
12x65

Barbell Curl
12x65
10x75
10x75
8x75

Skull Crusher
12x35
9x55
10x55
10x55

DB Preacher Curls
12x25
13x25
13x25
8x30

CG BP
12x95
8x115
6x135
8x95
8x95

Rope Pulldown
12x32.5
12x37.5
12x42.5

Cable Curls
12x32.5
10x37.5
8x37.5

DB Tricep Extension
12x50
7x60
10x50
12x50


#13

2/22 Back

Deadlift
4x315
2x365
3x385

Deficit Deadlift
7x315
4x315

Pull-ups
15, 13, 9

Barbell Rows
12x135
10x185
10x185
12x135
12x135

Lat Pulldown
12x110
10x130
10x130
12x90

Seated Cable Rows
12x85
12x100
12x80
30x60
20x60