T Nation

Clifford's Training Log

I decided to start a training log to keep track of what I’m doing to make sure I progress and don’t fall off the band wagon.

Age:18
Weight:190
Heigh: 5ft 7in

all my measurements and lifts are in my profile for your viewing pleasure. my goals for the summer (july, august) are as follows.

  • lose 10-20 lbs of body fat
  • bench 185
  • squat 275
  • deadlift 315 - goal reached ha cha!

I took some picture’s but havent got them on my computer yet. im currently on no supps. im using the t-dawg diet 2.0. and for training im using WSFSB.

I have a major imbalance in my left arm so im hoping to get that up to par while increasing core strength and staying fairly lean, and increasing size and strength as a primary goal.

monday: upper body

barbell benchpress

95x5 warm up
135x5
145x5
155x4 bounced on the last rep

flat dumbell bench press

45x4 left arm gave out yet again…
25x10
25x10
25x10 to easy will try with 30 next

seated cable row

75x10 warm up
110x10
110x10
110x10
110x10 major forearm pump felt awesome

cable scarecrows

15x12
15x12 hard
15x12 very hard!

low pulley swiss ball crunchs

15x12
15x12
15x15 still easy will increase weight

thoe lifting goals are going to be ahrd to get while loseing 10-20lbs, the program your doing must be good.

Whats the major imbalance in your left arm?


n3wb

[quote]n3wb wrote:
thoe lifting goals are going to be ahrd to get while loseing 10-20lbs, the program your doing must be good.

Whats the major imbalance in your left arm?


n3wb[/quote]

my left arm can’t lift anywhere near as much as my right arm. and its holding me back alot with unilateral work.

Not bad, sounds like my goals for legs at least…I’ll race ya to them :stuck_out_tongue:

wednesday: lower body

box squats

135x5 warm up
185x5
205x4 set pins to high, hit the pins
205x5
215x5

single leg squats

90x8 right leg
50x8 left leg

stoped doing these balance was WAY off will find alternate excercise next time.

leg curls

60x6 warm up
75x6 warm up
90x6
90x6
90x6

plate pinch grip

20x45(sec)right hand
20x30(sec)left hand
20x45(sec)right hand
20x30(sec)left hand i dropped this one
20x45(sec)right hand
20x30(sec)left hand

my left leg has no balance i need to find a way to get it as strong as the right leg without having to worry about my balance. maybe step ups?

friday:repetition upper body

barbell bench press

95x20
95x12
95x8

dumbell triceps extentions

20x5
20x5
20x5

lat pulldowns

75x8 warm up
90x8
90x8
90x8
90x8

bradford presses

55x10
55x5 got tired

hammer curls

20x8
20x8
20x8

abdominal circuit training
(leg raise,hyper,decline sit up)

leg raise 2x10
hyper ext 2x10
decline sit up 2x10

rest was minimal today becuase i had to catch a bus.

[quote]Clifford wrote:
wednesday: lower body

box squats

135x5 warm up
185x5
205x4 set pins to high, hit the pins
205x5
215x5

single leg squats

90x8 right leg
50x8 left leg

stoped doing these balance was WAY off will find alternate excercise next time.

leg curls

60x6 warm up
75x6 warm up
90x6
90x6
90x6

plate pinch grip

20x45(sec)right hand
20x30(sec)left hand
20x45(sec)right hand
20x30(sec)left hand i dropped this one
20x45(sec)right hand
20x30(sec)left hand

my left leg has no balance i need to find a way to get it as strong as the right leg without having to worry about my balance. maybe step ups?[/quote]

single leg squats with a added 90lbs?

If I was trying to get one leg as strong as the other I would do 1 leg leg press, leg curls, leg extenions for the same weight and reps in each leg.

[quote]n3wb wrote:
Clifford wrote:
wednesday: lower body

box squats

135x5 warm up
185x5
205x4 set pins to high, hit the pins
205x5
215x5

single leg squats

90x8 right leg
50x8 left leg

stoped doing these balance was WAY off will find alternate excercise next time.

leg curls

60x6 warm up
75x6 warm up
90x6
90x6
90x6

plate pinch grip

20x45(sec)right hand
20x30(sec)left hand
20x45(sec)right hand
20x30(sec)left hand i dropped this one
20x45(sec)right hand
20x30(sec)left hand

my left leg has no balance i need to find a way to get it as strong as the right leg without having to worry about my balance. maybe step ups?

single leg squats with a added 90lbs?

If I was trying to get one leg as strong as the other I would do 1 leg leg press, leg curls, leg extenions for the same weight and reps in each leg.

[/quote]

i figured using machines to fix the imbalance would take longer then free weights. what are your thoughts on 1 leg squats on the hack squat machine?

[quote]Clifford wrote:
n3wb wrote:
Clifford wrote:
wednesday: lower body

box squats

135x5 warm up
185x5
205x4 set pins to high, hit the pins
205x5
215x5

single leg squats

90x8 right leg
50x8 left leg

stoped doing these balance was WAY off will find alternate excercise next time.

leg curls

60x6 warm up
75x6 warm up
90x6
90x6
90x6

plate pinch grip

20x45(sec)right hand
20x30(sec)left hand
20x45(sec)right hand
20x30(sec)left hand i dropped this one
20x45(sec)right hand
20x30(sec)left hand

my left leg has no balance i need to find a way to get it as strong as the right leg without having to worry about my balance. maybe step ups?

single leg squats with a added 90lbs?

If I was trying to get one leg as strong as the other I would do 1 leg leg press, leg curls, leg extenions for the same weight and reps in each leg.

i figured using machines to fix the imbalance would take longer then free weights. what are your thoughts on 1 leg squats on the hack squat machine?[/quote]

Good quad excercise but your need to make sure your hitting hamstrings to. free weights are good for building mass but if I was you I would focus on isolation of the muscles I was trying to get stronger.

Im no expert tho Im just sayin what makes sence to me.

Plate pinch with 20lbs just 2 10lb plates that you grab with finger tips and hold on?

[quote]n3wb wrote:
Clifford wrote:
n3wb wrote:
Clifford wrote:
wednesday: lower body

box squats

135x5 warm up
185x5
205x4 set pins to high, hit the pins
205x5
215x5

single leg squats

90x8 right leg
50x8 left leg

stoped doing these balance was WAY off will find alternate excercise next time.

leg curls

60x6 warm up
75x6 warm up
90x6
90x6
90x6

plate pinch grip

20x45(sec)right hand
20x30(sec)left hand
20x45(sec)right hand
20x30(sec)left hand i dropped this one
20x45(sec)right hand
20x30(sec)left hand

my left leg has no balance i need to find a way to get it as strong as the right leg without having to worry about my balance. maybe step ups?

single leg squats with a added 90lbs?

If I was trying to get one leg as strong as the other I would do 1 leg leg press, leg curls, leg extenions for the same weight and reps in each leg.

i figured using machines to fix the imbalance would take longer then free weights. what are your thoughts on 1 leg squats on the hack squat machine?

Good quad excercise but your need to make sure your hitting hamstrings to. free weights are good for building mass but if I was you I would focus on isolation of the muscles I was trying to get stronger.

Im no expert tho Im just sayin what makes sence to me.[/quote]

i can start doing leg curls 1 leg at a time for hams. plus 1 leg hack squats for quads. no need to work calves like that they are equal in both size and strength.

[quote]Skrussian wrote:
Plate pinch with 20lbs just 2 10lb plates that you grab with finger tips and hold on?[/quote]

yep works your forearms and will help with your grip. takes more endurance then strength i find.

monday: upper body

barbell benchpress

135x5 warm up
140x5
150x5
155x4 bounced on the last rep

flat dumbell bench press

35x6
35x6
35x6

bent-over barbell row

70x10 warm up
95x10
95x10
95x10 got harder
95x10 harder still

rope pulls to throat

30x12
45x12
60x12 got hard

low pulley swiss ball crunchs

30x15
30x15
30x15 good abdominal pump from increased weight

can’t seem to get 155x5

wednesday: lower body

box squats

185x5 warm up
205x5
215x5
225x5 could have got another

NO REST BETWEEN SETS FROM THIS POINT ON

Leg extentions

60x8 right leg
60x8 left leg
60x8 right leg
60x8 left leg
60x8 right leg
60x8 left leg

got a really good pump from these.

leg curls

65x8 right leg
65x8 left leg
65x8 right leg
65x8 left leg
65x8 right leg
65x8 left leg

plate pinch grip (at the same time)

22x45(sec)right hand
22x10(sec)left hand slipped
22x25(sec)right hand hand was sweaty
22x30(sec)left hand

hopefully doing my hams and quads 1 leg at a time will make them grow strong at an even rate. might try 1 legged leg press machine next time for quads.

Friday:repetition upper body

barbell bench press

135x8
135x5
135x7

dumbell triceps extentions

25x5
25x5
25x5

i had poor form for these they seem to irritate my elbows.

lat pulldowns

110x8
110x8
110x8
110x8

bradford presses

45x10
50x10
45x7 got tired these are killers

hammer curls

22.5x8
22.5x9
22.5x10

abdominal circuit training
(leg raise,hyper,decline sit up)

leg raise 2x10
hyper ext 2x10
decline sit up 2x10

monday: upper body

barbell benchpress

135x5 warm up
145x5
155x5 at long last a PR!
135x5

flat dumbell bench press

45x7
45x7
45x7 still easy

bent-over barbell row

95x10
100x10
105x10
115x10 form was a little sloppy but PR

bent-over dumbbell rear delt flyes

10x12
10x12

these were hard but i like them. it’s sad that 10 lbs was almost immpossible.

low pulley swiss ball crunchs

45x15
45x15
45x15

good abdominal pump from increased weight

finally hit 155x5. i think ill switch to decline for a few weeks.

Good job you should have 185 now, or be very close to it.

wednesday: lower body

Deadlift

225x5 warm up
245x5
255x5
265x5 readjusted grip after 3

Barbell Step-ups

135X8
155x8
185x7 hit the pins

setting up for these took to long ill try something else next week.

leg curls

110x10
110x10
110x10
110x10

Barbell wrist curls and reverse wrist curls

25x10
25x10
35x10
35x10
45x10
45x10

taking a few weeks to get my deadlift back to my old PR. i also believe what i thought to be a strength imbalance in my legs is just plain bad balance. since i can put up equal numbers on machines and barbells but no dumbells.

[quote]n3wb wrote:
Good job you should have 185 now, or be very close to it.[/quote]

yup im hoping when i hop back on them next month ill be getting 155x5 easy from decline and dumbbell benching. not to mention the lighter benching ill be doing on repition days. i also dropped 5-6 lbs im down to 184-185 after 2 and a half weeks on dieting.