Bob's Training Log

[bob84]

Hallo. New member, so this is my second thread…
Stats : im 24, 5,9ft 205 pounds , training couple of years.
My goal is to gain size.

Eat the same everyday , exepept dinner.
outmeal + shake
chiken + breed+salad
chiken + breed+salad
tuna + outmeal
whey + carbs (after workout)
tuna + outmeal
dinner
tuna
around: 3300 kcal

My training routine: ( it was the first day yesterday)
Chest\back
recovery
Triceps\biceps
quads\hamstrings
recovery
shoulder
recovery

I want to log my workouts becouse I want feedback, tips and tricks with what to do, go achive my goals. Dont know so many people with the same interest so

[bob84]

Day 1 Monday:

Long day, not feeling great but ok workout:

Bench 10x132 , 6x242 , 8x220 , 8x200 , 12x176(spotter last set)
Deadlift 10x264 , 6x400, 6x374 , 6x350 , 12x 264
Barbell row 3x 10 200
chins with some help 3x12
incline bench 3x10 154
flyes 38,5 dumbels 3x12
Totalt: chest 10 set, back 10 set.

50 minutes, training alone so just had a spotter on the last set of benching so problaby had some more reps. Intense with short rest between sets and exersices. Just low to use the pyramide on bench, deadlift and squats

Tryes to do all the exersices slow and strict, therefor I use lighter weight then what i normaly do specially on the row,incline and flyes.

[bob84]

Day 2wednesday

Closegrip benchpress 10x132 10x176 12x154 12x132 (havent trained closegrip in a long time, and always sucked at it…)
Skullcrushers 3x10 110
Triceps rope pushdowns 4x12
Barbell biceps curl 10x44 10x88 x2 12x66 12x44
Incline dumbell curl 3x10 33 dumbells
Concentration curl 2x12 22 dumbells
Total 10 set triceps , 9 set biceps.
A loot more sets then I usually do, but a good workout
with strict form I like it

Haha today i also ordered a “Arnold is numero uno” t-shirt, looking forward to get it

[bob84]

Day 3 Thursday
Squat 10x132 10x220 5x308 5x286 12x242 12x220
Legpress 2x12 484
Stiff legged deadlift 3x8 308
Lying legcurls 3x12 85 (a machine so its just a number)
Leg extensions 3x12 180 (just a machine)
Calf raise in smith 4x15 352
Sets : quads 9 hamstrins 6 calves 4

Never squated more then 5x286 before so that was cool.
Havnt trained calves in a while eather. A very intense workout in
about 40 minutes

[mr_popular]

You and I have almost identical routines. haha

Good stuff, I’ll be keeping an eye on this thread.

[bob84]

[quote]mr popular wrote:
You and I have almost identical routines. haha

Good stuff, I’ll be keeping an eye on this thread.[/quote]

Nice, how is it working for you ? Are you logging too?

[mr_popular]

Similar to you I just recently started training with this split. For several months I was doing something much simpler while rehabilitating a bad shoulder injury, so I haven’t had enough time to see significant results yet except that progress in terms of my exercises is coming very smoothely.

Seeing and feeling a pump in both your chest and your back simultaneously feels great and inspires me to work harder. Same with working both arm muscles together. I like it a lot.

I keep a personal log, but nothing online.

[bob84]

[quote]mr popular wrote:
Similar to you I just recently started training with this split. For several months I was doing something much simpler while rehabilitating a bad shoulder injury, so I haven’t had enough time to see significant results yet except that progress in terms of my exercises is coming very smoothely.

Seeing and feeling a pump in both your chest and your back simultaneously feels great and inspires me to work harder. Same with working both arm muscles together. I like it a lot.

I keep a personal log, but nothing online.[/quote]

Yes I understand, I also log all my workouts, have done it all the time I have trained… But its first now i log on the internet… I found out it would be a good ide to get tips for the workouts and maybe get more progress in my traning.

Tomorow Im going to have a shoulder workout, planning to do 4 sets (pyramide) on barbell press, 2 z 10 arnold press( dumbell press with rotasion) , 3x12 side raise (side lateral) , and just 1x15 with the back of the shoulders. That would be a total of 10 sets and i think that problaby would be enough.

And if anybody wounders why my numbers is so strange, like 374 etc … is this becouse i lift in kilo grams (KG) so have to convert to lb and therefor the numbers my seem strange

[bob84]

Day 4 Saturday

Barbell shoulderpress seated : 10x barbell 10x132 10x154 5x176 10x132
Arnold dumbell press : 60,5 dumbells x10 + 8 (last set was heavy)
Seated side lateral 27,5 dumbells x 12x3
Reverse pecdec ( rear delts) 2x15 105 (a machine just a number)
Leg rais 3x40
Rotasion machine 3x20

Total set : shoulders 11 , abs 6
about 30 minutes intens workout
Hadnt tried Barbell press since the summer so that was cool.

[bob84]

Question :
On my chest/back workout i do bench, incline bench, flyes on chest and deadlift , barbell row and chins for the back.

According to the How to Design a Damn Good Programs diagram of the exersice selection. I find bouth chins and barbell rows as the primary exersices for the upper back. The article suggest to use a primaery, a secundary and a auxilary.

According to this i should maybe have changed the chins with lat pulldown. But is this really any big deal? I found bouth deadlift, barbell row and chins as the best back exersices, so is there deal to mess it up ?

link to the article. http://www.T-Nation.com/free_online_article/sports_body_training_performance/how_to_design_a_damn_good_program_part_1

[mr_popular]

That article is more of a suggestion for people that don’t already know what they’re doing IMO.

Stick with chins for now.

[bob84]

Monday :
Been ill sunday and today, only 4-5 hours of sleep tonight becouse of it… i hate it

I should problaby dont have workeout at all, but i wanted to try, it was not a great workout at all…

bench : 10x132 8x198 5x253 8x220 8x198 12x132
deadlift: worm up set 8x264 , should take a 5 reps on 407, but was like 1 rep and it just felt like no no im to tired. So i took the hint and didnt take anymore deadlift… Better luck next week.

barbell row : 3x10 209
chins without help or any weight 12 + 8 + 8
Cable row 4 sett pyramide ( wasnt the plan but better than nothing… )

flyes 3x12 44 dumbells
cable crossover 2
incline smith press 10x132 x2

Just took and easy way , and dropped deadlift and incline bench… and just used cablerow , and cable crossover do get tired in the muscles.

Total set : Back 10 Chest 11
Hope im feeling better next time… hate it when I get little sleep and not feeling well on the workout days…

[bob84]

Wednesday

Closegrip benchpress 10x132 8x198 10x176 10x154 15x132
Barbell bicepscurl 10x44 7x99 10x88 12x66 10x44
Skull crushers 2x10 115,5 10x88
Incline dumbell curl 38,5 dumbells x 12,12,10
Concentration curl 27,5 dumbell x 12 + 15
Triceps rope pushdown pyramide 3 set
Total set: Triceps : 10 Biceps: 9

Still a little bit ill but getting better. A good workout.

[bob84]

Thursday

Squat 10x132 10x220 4x319 5x286 8x264 12x242
Legpress 2x12 506
Stiff legged deadlift 3x8 319
Lying legcurls 3x12 95
Leg extensions 3x12 200
Calf raise in smith : 4x15 374
Sets: Quads 9 , Hamstrings 6 , Calves 4

Good intense workout about 50 min.
Never squated 319 before so that was cool .

[bob84]

Saturday

Barbell shoulderpress seated : 10x barbell 10x 132 5x181,5 10x154 15x 143
Arnold dumbell press : 60,5 dumbells 2x12
Seated side lateral 27,5 dumbells 3x15
Reverse pecdec 2x15 115
Leg raise 50 + 40 + 30 + 20 + 10 = 150 reps
Rotation machine 3x20 - 115

Total set : Shoulders 11, Abs 8

Had some vine yesterday and traing early in the morning, not the best… But a good workout anyways.

[bob84]

Monday:

Bench 10x132 , 8x198, 3x264 , 4x242, 6x220 , 8x198
Barbell row: 3x10 220
Incline bench : 3x8 165
Chins: 3x8
Lat pulldown 3x10 130 (just a machine so just a number)
Flyes: 49,5 dumbells 3x10
Total set: Chest : 10 Back : 9

Did only have spotter on the 264… though I would get out 4-5 reps on that weight today but no… Should have somebody to train with, training without spotting is not cool.

Dropped the deadlift not because I wanted too, but becouse some teenage girls took allmoust all the plates and loaded on the Leg press… Yee leg press sure is heavy when you only move the weights a couple of inches is what they should hear…

[bob84]

Wednesday

Closegrip benchpress 8x132 5x209 6x187 8x165 8x143
Skull crushers 5x121 8x110 8x99
Triceps rope pushdown 3x10
Barbell bicepscurl 5x104,5 12x88 12x66 15x55
Incline dumbell curl weight each db 38,5x10 , 33x12, 27,5x15
Concentration curl 27,5 db x 20x2 . 38,5 dbx10

Total set : Triceps 10 Biceps 10

[bob84]

Thursday

Squat 10x154 4x8 264
Stiff legged deadlift 4x8 264
Lying legcurls 4x10 88
Leg extensions 4x15 88

Sets: Quads 8, Hamstrings 8

Having holiday at home, and here is no gym so have to train
in the basement and only have 264lb here… So have to make some changes to the regular workouts.

[bob84]

Saturday

Barbell shoulderpress standing : 10x 110 8x154 8x132 2x10 110
Dumbell press : 55 dumbells 2x10
Standing side lateral : 27,5 dumbells 3x15
Bentover side lateral : 27,5 dumbells 2x15

Some ab training… situps etc
Sets: Shoulders 11

Training at home. Dont have a bench to sit and do dumbell press or barbell press. Its just flat and can be adjusted to incline, decline…

[bob84]

Monday

Barbell row 10x110 4x8 231
Chins 3x10
Lat pulldown 3x12 110 lb
Bench 8x 220 8x 198 8x 176 12x 154
Incline dumbell press 82,5 db 3x10
Flyes 49,5 db 3x12

Total set: Back 10 Chest 10

Tried to do all the back work before chest today.
Dont like the barbell I have here, so just used lighter weights than normal.