T Nation

Bluefingas' Training Log

Trying to increase my squat and deadlift and just gain all over mass. I actually started lifting again on September 1st, and I’ve gained 13 pounds since then.
Starting numbers
Squat: 225x2
Deadlift: 275x2
Bench: 145x4
Current Weight: 173 lbs.

Tuesday- 10/27/09
Squats

Warmup
135x5
185x4

Work set
210x4
210x3
210x3
210x3
210x2
Struggled to squat the wight for 5 reps, but I still did 15 reps.

Pull-ups
bwx7
bwx6
bwx4
bwx3

DB Incline Bench Press
45x8
45x8
50x7

BB Bench Press
115x5
115x5
135x5
135x5
135x5

DB Flyes
25x6
25x6
30x4
25x6

Incline DB curls
25-2x12

Wednesday- 10/28/09

Deadlifts
135x5
185x5
225x5

BW Dips
x7
x7
x7

CG bench press
115x5
115x5
125x5

Military Press
100x5
100x4
90x5

Delt Triad Superset- 15lbs
Lat raisesx8
front raisesx8
db pressx8
Repeat three times

Thursday-10/29/09

Squats
Warm up
135x5
185x5
Work set
215x5
215x5
215x3
215x2

Cable Close Grip Lat Pulldown
105x8
105x8
120x8
135x6

Face Pulls
80x8
90x8
90x8

Chest Supported Rows-80 lbs each side
x8
x8
x8
Single Arm
x6 each

Barbell Shrugs
135x12
155x10

Friday-10/30/09

Off day

Pulled all the weeds in my backyard.
Playing basketball later.

Saturday-10/31/09

DB Incline Bench Press
50x8
50x8
55x8

Neutral Grip Pullups
bwx7
bwx5
bwx5
bwx3

Flat bench flyes
25x8
25x8
30x8
30x8

Incline DB bicep curls
25x8
25x8
25x6

DB Bench Press
60x8
60x8
65x6
60x7

BB bicep curls
Narrow: 50x8
Normal Grip: 50x6

Sunday-11/1/09

Squat
220x4
220x4
220x3
220x3

Military Press
100x5
100x5
100x5

Tricep Pressdown
50x8
50x8
40x8

Front Raises (single arm)
20x8
20x8
20x8

Shoulder Press
50x7
45x8
45x8

Deadlifts
135x5
185x5
225x5

Monday-11/2/09

DB Rows
55x8 (each)
60x8
60x8
60x8

Face Pulls
90x10
100x8
100x8
110x8

Lat Pulldown
120x8
120x8
Narrow Grip
120x8
120x8

Bent Rows
95x8
105x8
105x6
105x5 (fuck)

Narrow Grip Cable Rows
90x10
90x10
105x8

Tuesday-11/3/09

Squat
225x3
225x3
225x2
225x2
225x2

Bench Press
135x5
135x5
135x5
140x3

Incline DB Bench Press
50x8
50x8

DB flyes
25x8
30x8
30x8
30x6

High to low cable crossovers
25x6
25x6
25x6

Pull Ups
bwx7
bw+5x5
bwx5
bwx3

BB curls
60x8
60x8

Power Cleans
95x4
115x5

Wednesday-11/4/09
military Press
95x5
Push Press
105x5
105x5
105x5
110x5

Dips
bwx6
bwx6

CG Bench Press
115x6
115x6
115x6

DB shoulder Press
45x8
45x8

Lateral raise/front raise superset
15x8/15x8
15x8/15x8

Tricep Pressdown
50x12
50x10
60x10

Shrugs
135x12
185x10

Thursday-11/5/09

Squats
230x3
230x3
230x3
230x2
230x3

Deadlifts
135x5
185x5
235x5

Narrow Grip Lat Pulldowns
120x8
135x6
135x6
135x6

Rear delt raises
10x7
10x7
10x7

Face Pulls
90x8
100x8
110x8
100x8

Hyperextensions
x8
+45x8
+45x8

Leg Lifts (straight&bent)
x10 bent
x5 straight
x10 bent
x6 straight

Friday-11/6/09
Off day
Played basketball and did some jump rope work.

Saturday-11/7/09

Bench Press
140x5
140x5
140x5

Incline DB Bench Press
50x8
45x8

Flat DB flyes
30x8
30x8
30x8

Pull ups
bw 5x7
bw 5x5
bw 5x5
bw 5x3
bwx3

BB Bicep Curls
60x8
60x8

Hammer Curls
30x6
25x10

Flat DB bench press
65x5

Sunday-11/8/09
Crappy Workout today. Not worth logging.

Monday-11/9/09

DB Rows
60x8
60x8
60x8

Rear Delt Raises
10x8
10x8
15x6
15x6

Lat Pulldown
120x8
120x8
135x6
0==0 bar
120x8
135x8

Tuesday-11/10/09

Bench Press
145x5
145x5
145x5

Flat DB Flyes
30x8
30x8
30x8

Incline DB bench press
50x8
55x8
50x10

Neutral Grip pull ups
bw 5x7
bw 10x5
bw 10x5
bw 10x3

Bicep Curls
60x8
60x8

High to low cable flyes
25x8
25x8

No workout today
Yard Work
Can’t squat at the moment due to lower back injury.

Push Press
125x5
125x5
125x5

Lateral raises
20x8
20x8

Front Raises
20x8
20x8

BW dips
x8
x8
x8

Cable crunches
70x10
80x10
80x10

Leg raises
x10
x10

Friday-11/13/09

DB rows
65x8
65x8
65x8

Pull ups(first time doing these with an overhand grip; so weak)
x5
x3
x2

Face Pulls
90x10
110x10
100x10

Chest supported rows
80(each side)x8
80x8
100x8

3 hours of basketball
weight today: 175 lbs.

[quote]bluefingas wrote:
Friday-11/13/09

DB rows
65x8
65x8
65x8

Pull ups(first time doing these with an overhand grip; so weak)
x5
x3
x2

Face Pulls
90x10
110x10
100x10

Chest supported rows
80(each side)x8
80x8
100x8

Shrugs
135x12
185x12

3 hours of basketball
weight today: 175 lbs.[/quote]

Saturday-11/14/09

DB Bench Press
70x5
70x5
70x5

Neutral Grip Pull ups
bw 10x6
bw 10x6
bw 10x5
bw 10x3

BB Incline Bench Press
115x6
125x5
115x5

DB flyes
30x8
35x8
30x8
30x8

Reverse BB curls
40x8
40x8

Cable Curls, DB curls, BB curls, whatever.