T Nation

CHOBBS Training Log + Life

11/13
Flexion row 2 min
65x 15,12,8

Pull down
1x10 then 4 drop sets

HS seated row
2x10-12

Rear delts on incline bench….John meadows style…
2 x a lot…went to failure around 20 reps then swings till absolutely failure

Incline db curl
3x8-10

1 Like

11/15
Bench 3 min
4x5 @ 230 all paused
2x3 @ 240 all paused

2 towel pull-ups between all sets. Ended up being 20 total reps. Pretty hard. Hopefully these will alleviate some elbow pain

Low incline db
70’s x 12,12,10
-ss-
V bar cable row
3x10-15
2 min

Preacher curl
-ss-
Overhead db ext
3x8-10

Upright row
-ss-
Core
2 sets

1 Like

11/16
Squats 3 min all beltless
6x6 @ 215….I was swamped after this

Dead’s beltless 3 min
235x10 straps 235x5,5,5 no straps

Leg curls
3x10-15

Core 2 sets

1 Like

11/18…Had to train this morning as we have our basketball scrimmage tonight.
Close grip…pointer on smooth…3 min
170x12…technically a PR but only bc I never have done this grip width/high of reps
170x10,10,10

DB incline…higher degree than normal…different gym…2 min
50x15,15,15

Rope upright row 1 min
4x15-20

Pec dec 90 sec
3x15-20

Rope overhead ext 90 sec
3x15-20

lateral raise ss core
2 sets

I have been getting bored with my nightly nutrition, so last week decided to get some new things. I traditionally follow a 90% vertical diet, but don’t claim it because not to a T. Lunch is always some type of lean meat, rice, spinach, carrots, peppers, with bone broth, yogurt for snacks, eggs, salmon, and potatoes. I’ve went off that and my digestion is off.

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11/19
I was supposed to squat today, but I forgot my olympic shoes at school. Probably a blessing in disguise, but I’m still not recovered from Tuesday. I’m going to dial back the accessory volume to 0 on the higher volume squat/deadlift day. If I do anything, it will be bodyweight unilateral stuff.

Pullups…1 min
5x5

Pulldown 2 min
4x10-15…all to failure

t bar row…2 min
3x8-12

meadows row…2 min
2x8-10

rear delt on incline
2x a lot

face pull
2 x alot

biceps
6 sets

2 Likes

Are you following a program, or doing splits (push, pull, lower) with your own selection of exercises and reps?

Main movement each day is program from Greg Nuckols 28 program series.
Monday: bench
Tuesday: squat and deadlift
Thursday: close grip
Friday: squat 2

Then accessory schedule is…this is on my own
Monday: upper
Tuesday: lower…it will be minimal
Thursday: push
Friday: lower
Saturday: pull

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Thanks. I’m not familiar with that program, but sounds good.

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Check it out. Has a ton of different progressions for the main lifts, varieties in frequency as well. I use the 2x a week beginner squat, 2x a week intermediate bench, and 1x a week beginner deadlift.

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11/20
Squat beltless 3 min
225x8…pretty good set for me
225x5,5,5

Seated leg curl 1 min
3x12-15

Back ext
2x15

Legs weren’t fully recovered and mid back was smoked from the t bar rows yesterday.

1 Like

11/22
Bench 3 min…all paused reps
2x5 @ 230
4x3 @ 240
3 pull-ups after each set. 36 total

Low incline db 2 min
70x15,11,8

Seated HS row 1-2 min
3x10-15

French press on incline
-ss-
Preacher curl
3x10-15

Laterals
-ss-
Read delt fly
2x10-20

1 Like

11/23
Squat…3 min….beltless
5x5 @ 230….groin didn’t get finally warm until the 4th set

Deads…3 min…beltless
255x8 no straps really easy
255x4,4,4…2 sets double overhand

1 leg split squat
3x10

Core
2 sets

1 Like

11/25 forgot to log so just going off my memory
Worked up to 190x10 on close grip then 190x8,8,8,8
Then some push work

11/26
Squat 3 min beltless
245x5
245x4,3,3

Deficit dead beltless
295x1 for 5 sets EMOM

Pulldown 1 min
3x10-15

Biceps 2 sets

Wish I could of got more back work in but was pressed for time. Taking tmrw off. Will try to get a long walk in.

2 Likes

11/29
Bench all paused 3 min
3x3 @ 240
Was supposed to be 3 singles at 255 but I did a triple to save time. Between each set I did 6-8 reps of different rows

Low incline db 65x15,13,8
-ss-
Lat pull
3x8-12
2 min

Incline db curl
-ss-
Dip
3x8-12
1 min

Leaning laterals
3x10-15 1 mi

1 Like