T Nation

Browndisaster's Simple Log

I’m sitting at 180lbs around 6’2" right now. Obviously I’m bulking, current goal is to get up to 200 lbs. I started 5/3/1 and WS4SB, but my schedule right now is so variable that I really don’t want a set program, no matter how flexible it is. After watching a lot of vids and reading through some logs I finally have an inkling of what to do, lift heavy and eat the same. Doing some conditioning and rehab work on the side.

Saturday 3/19/11
30 min job outside

Sunday 3/20/11
AM: Jog outside, 8 hill sprints
PM: ME Upper

Incline Bench
Barxsome
95x5
135x5
155x5
175x1
165x1 ugh

Pullups
BW 6, 8

DB Flat Bench
60x10
55x10

BB Row
135 8,10,15
ss w/
DB Reverse Flye
15 8,10,15

Preacher Curl Machine
Somexsome

Wednesday March 23, 2011
Upper body…forgot what I did, was hyped up on caffeine and remember hitting some PRs lol

Thursday March 24, 2011
BB Squats
45x20
135x12
165x10
185x1 was going for 6, first time doing squats properly (used a belt). I still have a lot to work on, plan is to mainly keep the reps above 5 mainly and squat as often as possible.

Lunges
35 5x10 little rest

finished off with cable crunches, hanging leg raises, and 2 circuits of high rep leg curls/extensions

Posterior chain is on FIRE, hopefully back squats stay part of my routine now that they’re working my lower body instead of only my back extensors.

Friday March 24 2011
off

Satuday March 25 2011

only have DBs up to 30 lbs at home so I did a few sets of 15+ reps of:
pushups
DB single arm OH extensions
DB kickbacks (first time, I actually like these)
Hammer Curls
Curls
Shoulders 6 ways (John Meadows thing)
Kpipe curls
Db wrist curl/extension supersets

Sunday March 26 2011
went for a jog, legs/glutes still really sore from squatting

Monday, March 28, 2011

HS Pullover
90 15
140 12
190 12

BB Row
135 15
165 12
185 12 PR**

Pullups
BW 8
BW+10 6

HW Underhand High Pull
90 15
140 15

Abs
somexsome
on decline situps holding a small plate behind my head made the exercise a lot harder, very humbling

Tuesday March 29, 2011

arms, supersetted curls w/ extensions
notable PRs
-preacher curl machine 115x15
-random bro said “holy shit bro” to me while I was doing tri pressdowns
very pleased that wrists don’t hurt any more with most exercises

Wednesday March 30, 2011

Squat
barx15
135x5
165x5
185x5 PR** good morning out of the last 2 reps a little

Wide Grip Military Press
barx12
85x12

Then did lateral raises on the machine and with DBs

Thursday March 31, 2011

jumprope to warm up
7ish mins of HIIT on the bike

weighted cable crunches
hanging leg raises BW 10 10 12
seated calf raises 1 top set
standing calf raises 1 top set