T Nation

Bringing My Log Back

I was doing the first WS4SB before school got out, and I had a log on here. Then in May, I just changed it into a 4 day/week upper/lower split by adding in an extra day for legs. I am about to start my job next week, and will try to continue the M T Th F schedule, but I might make some changes.

If parenthesis are used after a weightxrep, it means I didn’t get what I wanted to get, or I needed a spot to finish the set.

Monday-Upper ME

Incline Bench
95x5, 115x5, 135x5, 155x5, 165x3 (2)

Dips
Widegrip: 45x6, Narrow: 45x6
Widegrip: 40x6, Narrow: 40x6 (5)

HammerStrength Iso Row
Both arms: 270x12
1-arm: 145x10, 155x10
1-arm: 165x10–155x3–145x2–135x2 (drop set)

Face Pulls
85x12, 80x12, 70x15

Edit: Today I would’ve done weighted abs but wasn’t feeling up to it. I struggled getting this done as it was. I f’n hate using straps… maybe I just don’t know how to use them right.

Tuesday: Lower RE/DE

12in Box Squat
135x5, 155x5, 165x5

DB Walking Lunge
55’ers x 14 x 2
Began hurting my finger, so finished with
BB Clean Grip Lunge
60x18

RDL
135x15
185x12
225x10

Bridge x 2 min
Plank x 1 min
Plank x 1 min

I just realized that I listed Mon and Tuesday… but due to the 4th falling on Friday, my routine this week is Sun Mon Wed Thur

EDT Log
http://www.T-Nation.com/tmagnum/readTopic.do?id=1879132

WS4SB Log
http://www.T-Nation.com/tmagnum/readTopic.do?id=1928025

I tried to add this pic to the first post via edit but its not showing up…

Thursday - Upper RE

Bench Max Reps @ 135
20, 10, 5

HammerStrength Iso Wide Grip Pulldowns
Both arms: 270x6
1-arm: 125x8, 125x8, 115x10

  • I would normally do some chin up variation… weighted, drop sets, etc and finish with pull downs but my grip sucks right now

Seated DB Press
40x15
45x10
45x10 (8)

Rope Pushdown
70x15
85x8
VGrip Pushdown
100x15
120x8

Seated DB Curl (alternating)
35x10
35x8
Standing DB Hammer Curl (alternating)
30x7
30x5

Edit: Also, today I would’ve done some high rep ab work… probably decline Russian twists. I was at the pool before going in, and had sunscreen on. The sunscreen had got into my eyes from sweat, and I could hardly see. I ended up having to use the first aid eye flush before I could finish up the session. Then I decided fuck abs today. Excuses, excuses. Hopefully there won’t be too many more.

I haven’t used a belt to squat or deadlift in over a year, but I think I am going to use a belt tomorrow for ME squats. I am curious to see what kind of difference it will make.

Friday - Lower ME

Squat
95x5, 135x5, 185x5
225x5 (belt)
245x3 (belt)

  • So the belt obviously helped, which tells me my lower back/core is weak…

DB Walking Lunge
60’s, 4 sets of 10

GHR
bwx6, bwx6, bwx6

  • On a latpull down, negative to bench, push up for assistance

My weight keeps fluctuating like crazy. Last night, before bed, it said 188. I’m curious whether it will stay around here, or go up, or down in the next few days.

So I started my job today. I put off going to the gym today for a few reasons.

I only got 3 hrs of sleep last night because I couldn’t fall asleep early to go to work.

Secondly, I didn’t know how eating would go.

On the way to work, I drank
-2cup 2% milk
-3/4 cup oats
-2 scoops muscle milk
~~700 cals

I packed
-4oz chicken on ww, with colbyjack cheese
-1 cup strawberries
-1 banana
-6 hardboiled eggs
-2 cups choc milk (pre workout)

I only got to eat sandwhich, strawberries, and 2 eggs at work, and I was ravenous when I got off. I ate 8ozs of steak, 1 uncle bag bens veg medly rice, 1 can green beans, 2 ww toast with smart balance, and 2 cups milk and I am still hungry… about to make something else.

I am at work for 9hrs. I will get a 30 min lunch, and (2) 15 min breaks. Today I didn’t get those 15 min breaks, and I don’t know when exactly they’ll come, just one before lunch, and one after.

I am thinking I will have to wake up earlier to eat a solid breakfast meal, and I can drink a shake “pre” and “post” lunch.

Monday - Upper ME

Incline Bench
95x5, 115x5, 135x5
155x5, 165x5, 175x1

  • I asked for a spot on 155x5, really just wanting a lift off and to watch in case I failed in a crowded gym. He didn’t take his hands off the bar or kept them right under so I don’t know how much I actually did. Not again after that set. My mistake, I should’ve known.

Dips
Wide: 45x5 Close: 45x6 (5)
Wide: 35x4 drop set bwx4
Close 35x3 drop set bwx3

  • No more weighted dips. Switching to dumbbell benches. It’s really hard to measure progression with weight gain… also why I’m dropping weighted chins for pull downs.

HS Iso Row
both arms: 270x12
1-arm: 145x12, 155x10
1-arm: 165x8 drop set 155x2 145x2 135x2

  • Today, no straps. Sweaty, grip sucked on the last set.

Face Pulls
85x12
80x12
70x15

  • I haven’t really progressed much in these. I don’t know if I am burning myself out on the row, or what. I recently started letting a really slow release, with a harder pull. I could force reps out by jerking it or using a little momentum and/or leg.

Tuesday - Lower RE/DE

18" Box Squat
175x8
185x8
195x8

DB Walking Lunge
55’ers x 14
55’ers x 14
55’ers x 14 (12)

RDL
135x15
195x12
235x10

Bridge x 2 min
Plank x 1 min
Plank x 1 min

I’m cutting my workouts down to 45-50 mins. I logged food and have eaten only 3500 cals the past 3 days bc of my new schedule. I’m down ~2lbs. Hopefully with shorter workouts I’ll be able to get home sooner and eat more.

Thursday - Upper RE

Bench Max Reps @ 135
18, 7, 6

  • Down 4 reps =/

HS Iso Wide Grip Pulldown
2-arm: 180x12
1-arm: 115x8, 125x8, 125x8

Bradford Press
95x5, 85x5, 75x5, 65x7

  • First time doing these, very humbling

Rope Pushdown
70x15
70x15
Straight Bar Pushdown
100x15
100x13

DB Alternating Seated Curl
35x10
35x10

DB Alternating Hammer Curl
30x8
30x8

Friday - Lower ME

First off, I’ll say this was a bad day. My back was sore and I felt weak.

Deadlift
135x5, 135x5, 225x5

Rack Pull from below knee
315x5, belt + straps
365x5, belt + straps

Walking DB Lunge
65x10x4

GHR Negative (on lat pull down)
bwx6x3

fuck it, left gym

I’m taking a week off. I should have taken last week off to get used to the new schedule and I didn’t. I haven’t taken a week off in awhile either.

I feel horrible now. My body aches from head to toe and I feel tired as shit. I’ve hardly been able to eat today.

Cold sweats 2 nights in a row now. Could hardly get 2000 cals down.

Looks like Ive got 270 views so maybe people are actually reading this.

Anyways, I think I got food poisoning. I’ve been drinking a shake on the way to work everyday and leaving the cup in my car all day… the shake has milk in it. At the end of the day, the cup smells nasty and I have been washing it out, but maybe not well enough. So its possible I may have been recontaminating myself everyday.

Really the feeling is a tight stomach crap, like the “Oh man I’m bout to have the runs” feeling that you know after you go you’ll feel like a million bucks. Problem is I don’t have to go, I just get that feeling.

Hopefully I’ll feel better Monday and can get back to lifting. I am also thinking of starting to work out before work, but was curious about breakfast, PWO, etc.

For those that work out before work, whats your breakfast, PWO, and next meal look like?
I won’t have much time in the morning. I could drink a shake pre, and post… and would get a 10 min break about 2.5 hours later to eat… so not much time.

Monday - Upper ME

Bench
135x5, 155x5
185x5, 195x3, 200x1

Dips
Wide: 45x6, Narrow: 45x5
Wide: 25x6, Narrow: 25x3-dropset bwx3

HS Iso Row
both arms: 270x12
1-arm: 145x12, 155x10, 155x7-restpause3

Face Pull
85x12
80x12
70x12

Well I waited all week to get back in to the gym. Even though I was hardly eating (due to being sick) I still weighed in at 188 on the gym scale.

I felt good warming up for bench. 185x5 felt nice… then 195 felt even heavier, as did 200. For some reason my left wrist was hurting a little.

I said I was going to drop weighted dips… and I didn’t. Bah.

I felt worn out after the first set of rows. After the second set, I had a killer forearm and bicep pump, lol. Not used to that. The third set was hard, and I was having a difficult time with my grip. I got straps for the last set. I had to rest pause my last set (right arm only) because I failed early. I’ll start with right arm next time to keep balance.

Face pulls are nothing new. I want to try something different now, I’m just not sure what.

Overall it was a decent come back. I re-loaded creatine post work out (oh yeah!) and am hoping to be able to get my food intake back to where it was at.

Tuesday - Lower RE/DE

18" Box Squat
175x8
185x8 (6)
195x8 (6)

DB Walking Lunge
55’ers x 14
55’ers x 14
55’ers x 14 (12)

Latpulldown GHR Negative
3, 3
Cable Pull Through
160x15x2

Bridge 1:30
Plank 0:45
Plank 0:45

I am sitting back a lot more on these box squats. Momentum slowed so I did not FORCE out reps. I was done for after those lunges. I could barely do the GHR’s… and the pull throughs are usually pretty easy for me to do. I am sore all over and had a hard time with the planks, too. Gym scale put me at 190 before my workout. Yaaaa.

Thursday - Upper RE
Max Reps Bench @ 135
17, 7, 5

HS Wide Grip Pulldown
2-arm: 180x12
1-arm: 115x10, 125x8, 130x6-2-1 rest pause

Bradford Press
65x10
75x5
70x5
65x5

Rope Pushdown
70x15x2
Straight Bar Pushdown
100x12
100x9

DB Alternating Seated Curl
35x10
35x8

DB Alternating Hammer Curl
30x8
30x5

Was sore as hell. Still trying to get strength back up. 192 weight in