T Nation

Bryce's Training Journal


#1

Stats:
5'10-11"
170lbs
Bench max 195?
Squat max 260?
Deadlift max 385

Current training split
Monday - Back
Tuesday - Chest/Triceps
Wednesday - Biceps
Thursday - Off
Friday - Legs
Saturday - Shoulders

9/4/09
Shoulders

Seated dumbbell press
20x8,30x8,40x8,50x8
Dumbbell lateral raises
10x9,15x9,20x9,25x9+2
Barbell shrugs
135x7,225x7,275x7,325x7
Machine side laterals
35x10,45x10,55x13
Overhead press machine
50xPumpx3


#2

9/7/09
Back

T-Bar rows
25x15,1x10,1+25x10,2x8,2+25x8
Lat pulldowns
80x6,100x6,120x6,140x5
Barbell rows
80x9,100x9,120x10+2
Seated rear delt flyes
12x10,15x10,17.5x10
Light pulldowns
70xPumpx3


#3

9/8/09
Chest, Triceps

Incline dumbbell press
25x10,35x10,45x6,60x8
Flat dumbbell press
45x8,55x5,65x8
Dips
BWx8,25x6,45x9
Pec dec
55xPumpx3
Rope pushdowns
80x10,90x10,100x11
Skullcrushers
35x8,45x8,55x5


#4

9/9/09
Biceps

Dumbbell curls warm-up
?
Barbell curls
30x7,40x7,50x7,60x9
Spider curls
35x10,45x9,55x6
Hammer curls
15x8,20x8,25x9
Light dumbbell preacher curls
15xPumpx2


#5

9/11/09
Legs

Leg extensions warm-up
?
Squats
135x5,155x3,185x3,225x4,165x20
Leg press
4x8,6x8,8x4,10x10,10x20
Leg curls
60x10,80x10,100x8
Leg extensions
80x10,100x8,120x8

I normally do calves on leg day, but I feel I don’t have the energy after adding in the widowmakers to hit them correctly. So I will probably put calves on biceps day or shoulder day.


#6

9/12/09
Shoulders

Dumbbell press
20x10,30x10,40x10,50x10
Dumbbell lateral raises
10x10,15x10,20x10,25x10
Barbell shrugs
135x8,225x8,275x8,325x8+1,225x20
Machine side laterals
35x13,45x13,55x15
Overhead press machine
60x?x3


#7

9/14/09
Back

Deadlifts
135x10,225x6,275x5,315x3,drop set 225x20-135x20
Lat pulldowns
70x8,90x8,110x8,130x6
Barbell rows
80x8,100x8,120x8
Cybex pulldowns
80x12,110x12,130x25
Seated rear delt flyes
12x10,15x10,17.5x10
Light pulldowns
80x?x2


#8

9/15/09
Chest, Triceps

Low incline dumbbell press
30x8,40x8,50x6,60x8
Flat dumbbell press
45x8,55x6,65x8
Dips
BWx8,25x5,45x8
Pec dec
?
Reverse grip press
95x6,100x4
Dead stop extensions
35x8,45x8,55x5
Flat bar pushdowns
70x10,80x10,90x10


#9

9/16/09
Biceps

Dumbbell curls warm up
?
Barbell curls
30x8,40x8,60x5,drop set 80x6-60x6
Spider curls
35x7,45x4,55x5
Hammer curls
15x8x20x6,drop set 35 X 6-25 x 8
Concentration curls
?
Hyperextensions supersetted with lower ab machine
35x?x3-25x?x3


#10

9/18/2009
Legs

Leg extensions warm-up
?
Squats
135x8,155x6,185x3,225x1,185x3
Leg press
4x8,6x8,8x6,10x11
Leg curls
60x8,80x6,100x10
Leg extensions
60x8,80x6,120x13
Calf press
4x8,6x6,7x10
Calf raises
1x10,2x6,3x6+2


#11

9/19/09
Shoulders

Seated dumbbell Press
25x10,35x10,45x6,60x6 PR
Dumbbell lateral raises
15x10,20x6,25x10+2 PR
HS shrugs
2x10,4x10,6+20x11
Machine side laterals
35x15,45x15,60x15+2 PR
Seated rear delt flyes
10x15,12x12,15x12


#12

9/21/09
Back

Deadlifts
135x8,225x6,275x1,315x1,345x3,245x10
Lat pulldowns
90x6,110x6,130x6,110x12
T-Bar rows
1x8,1+25x8,2x12+6rp PR
Cybex pulldowns
100x10,120x10,140x10,160x12,180x12 PR


#13

9/22/09
Chest, Triceps

Incline dumbbell presses
20x8,40x6,60x9 PR
Flat dumbbell presses
45x8,55x6,65x8
Dips
BWx8,45x8+1rp
Pec dec
?
Dead stop extensions
35x8,45x10,65x7 PR
Straight bar pressdowns
50x10,70x10,90x13+4rp+2rp PR


#14

9/23/2009
Biceps

Barbell curls
45x8,60x6,80x6
Spider curls
35x8,45x6,55x6 PR
Hammer curls
15x7,25x6,35x8 PR


#15

9/25/2009
Legs

Leg extensions warm-up
50x20,60x10
Leg press
4x10,6x8,8x6,10+25x13,11x7 PR
Leg curls
60x10,80x10,100x11+2rp+1rp PR
Calf press
3x10,5x10,7x13+3rp+2rp PR
Decline sit-ups
10x10,10x10,10x10


#16

9/26/2009
Shoulders

Seated dumbbell press
25x10,40x6,55x7
Dumbbell lateral raises
10x10,17.5x6,25x19+2rp PR
HS shrugs
2x10,4x10,6+20x18,4x30 PR
Machine lateral raises
35x10,50x10,65x15 PR
Seated rear delt flyes
10x12,12x6,15x10


#17

9/28/2009
Back

Deadlifts
135x8,225x6,275x1,345x2
Lat pulldowns
70x10,90x10,110x10
T-bar rows
1x10,1+25x6,2x3,2+10x9
Cybex pulldowns
140x10,160x10,185x13,190x10+3forced PR

I didn’t have any energy this morning for deadlifts. 345 felt like 370. I’ve decided to lighten up on the pulldowns to get more reps and use better form. Other than that I think I’m making some decent progress. I have to keep to a routine and stick to it. That is my main problem.


#18

9/29/2009
Chest,Triceps

Dumbbell incline press
35x8,45x6,60x10 PR
Dips
BWx6,25x6,45x10 PR
Pec dec
50x?x?
Dead stop extensions
35x8,45x8,65x9 PR
Triceps pressdowns w/ straight bar
80x10,100x10,120x10 PR
Triceps pressdowns w/ rope
60x?x?

I killed it today!


#19

9/30/2009
Biceps

Dumbbell curls warm-up
15x15,20x8
Barbell curls
40x8,60x6,80x5
Hammer curls
15x8,25x6,35x12 PR
EZ-bar spider curls
35x?x?


#20

10/2/2009
Legs

Leg extensions warm-up
50x15,70x15
Leg press
4x8,6x6,8x6,11x10 PR
Hack squats
2x17
Leg curls
70x6,90x6,110x7+2rp PR
Calf press
3x10,5x10,7+25x13+3+2 PR