T Nation

Evan's Training


#1

I will no longer put labels on my training logs so I do not throw anyone off. All updates will be seen within my log. Currently I am training on a 5 day split hitting chest, back, shoulders, legs, and arms all on individual days.

Today was leg day and here it is.

1.21.09

Back Squats
Warmup sets (135, 225, 315, 405) all between 3-6 reps
Blast Set: 440 x 6 (video)

Walking Barbell Lunges (cleaned and pressed to behind back)
135 x 75 feet
185 x 50 feet, 185 x 50 feet

Hamstring Curls
125 x 5
135 x 6, 6, 6

Leg Extensions
210 x 20
300 x 6, 6, 6

Even though I didnâ??t do a ton of exercises, today was absolutely devastating haha. The squats set the tone for a great day, they felt really good and not too hard. The walking lunges felt amazing and hit every muscle in my legs. I finished up with a little isolation for the quads and hammies with some heavier machine movements, and then called it a day after nearly passing out on the leg extension machine haha.


#2

Here is the back squat video. 440 x 6 which is a PR for me.


#3

I don't know why the video is weird, but i'll try it again.


#4

1.22.10

Barbell Power Curls
95 x 10
115 x 6
135 x 6
155 x 6
175 x 6

Pin Triceps Extensions (3â??â?? from forehead)
95 x 8
115 x 8
135 x 8
135 x 8

Dumbbell Alternating Hammer Curls
55 x 8 LR
65 x 8 LR
70 x 6 LR
75 x 8 LR

E-Z Bar Skull Crushers
75 x 8
95 x 8
115 x 8
135 x 6
115 x 20

E-Z Bar Preacher Low/High/Full reps
75 x 7-7-5
65 x 7-7-7
65 x 7-7-7

Straight-Bar Cable Push-Down
8 x 12
10 x 10
12 x 8
15 x 8

Pretty great arm day. Weights felt pretty good, I overestimated myself a little when doing the pin extensions on a set that I didnâ??t list, but besides that, I had an intense day. The 75 x 8 LR on the hammer curls felt amazing and was easily my most intense set of the day.


#5

Nice squattin.


#6

Thanks man!


#7

Video of 160 lb kroc rows, 20 reps. Just want to start putting all my videos in the same profile.


#8

160 lb kroc rows x 20 reps, I want to put all my videos in the same log.


#9

5 plates each side, horizontal hammer row machine x 6 reps.


#10

1.24.10
Cable High Flies (30-45 seconds between sets)
Plate 6 x 15
Plate 7 x 15, 15, 15, 15

Incline Dumbbell Flies
50 x 15, 12, 12
45 x 15

Chest Press Machine
100 x 30, 20, 20

I canâ??t go heavy on chest exercises every week because of my shoulder, so I just hit some high volume exercises. Got a great pump, but felt like shit because I hate going light. Sometimes itâ??s a necessary evilâ?¦I can still hate it though.


#11

1.27.10

Rack Pulls (Knee Level)
135 x 6
225 x 6
315 x 6
405 x 6
500 x 6
590 x 10 (smooth, easy)

Barbell Front Rows
135 x 6
185 x 6, 6, 10

Dead-Stop Reverse Grip Bent-Over Rows (long describption)
135 x 6
185 x 6
225 x 6
255 x 6, 8

Dumbbell Alternating Curls
55 x 8 LR
65 x 7 LR

Reverse Grip Cable Curls
5 x 10 LR
6 x 10 LR

I have started to utilize a Push/Pull/Legs split where I have 4 workouts/week hiting the one of the movement types twice a week. I experienced over the past 6 months of â??program hoppingâ?? that this was the best split for me for my goals right now.


#12

1.28.10

Back Squat
135 x 5, 225 x 5, 315 x 5
405 x 10 315 x 5 225 x 10 135 x 10 (throw-up)

1-Legged Leg Press
90 x 15, 15

Eccentric Hamstring Curls
75 x 3, 3, 3, 3, 3

Pain tolerance leg day. 405 x 10 wasnâ??t the hard part, everything else was. Spent the rest of the training session trying to figure out what I was doing haha.


#13

1.30.10

Seated Military Press
135 x 6
175 x 8
185 x 8
205 x 6

Close Grip Bench Press
135 x 8
185 x 8
225 x 5
255 x 6

Triceps Pushdown
10, 10, 10

1.31.10

Deadlifts
135 x 5
225 x 5
315 x 5
405 x 5
505 x 5

Barbell Front Rows
135 x 8
185 x 6, 8

Seated Wide-Grip Rows/Straight-Arm Rope Pulldowns
190 x 12/70 x 12
210 x 10/80 x 12/10/12
240 x 5/110 x 5/240 x 5/110 x 5

Standing Hammer Curls
50 x 8 LR
60 x 8 LR
70 x 8 LR

Been really busy the past few days, here are the past 2 workouts.


#14

2.1.10

Front Squats
135 x 6
185 x 6
225 x 6
275 x 6
295 x 6
225 x 6

Hamstring Leg Press
3 plates each side x 8
5 plates each side x 8
7 plates each side x 8, 8, 8, 8, 8

Standing Calf Raise (20 second hold at bottom, 10 speed reps)
120 x 3 sets

Am increasing the frequency of my days and lowering the volume to 2 exercises per session. I will be following the same template (pull/push/legs/rest) then repeat for a total of 6 sessions/week. I believe that this increased frequency will create a great environment for growth. I am currently hovering around 220 pounds, still visible abs. Hopefully will top out around 225-228 come mid-late march, then I will cut down a good deal and take advantage of the rebound.


#15

Leg Sessions
A)
Front Squat: 6 rep max
Hamstring Leg Press: volume

B)
Leg Press: (15 reps, volume)
RDL: 6 rep max

C)
Back Squat: 6-10 rep max
Good Morning: volume, form

Pull Sessions
A)
Deadlifts (5-10 rep max)
Rack Chins: volume

B)
Barbell Front Rows (5-10 rep max)
Corner T-Bar Rows (15-20 reps)

C)
Bent-Over Rows (yates style) (5-10 rep max)
Barbell Front Rows (volume)

Push Sessions
A)
Standing Military Press (5-10 rep max)
Close-Grip Bench Press (volume)

B)
Incline Barbell Press (6-10 rep max)
Neutral Grip Military Press (volume)

C)
Z-Press: (6-10 rep max)
Floor Press: Volume

I wanted to post my set-up for my push/pull/legs split to get some feedback. I will perform it like this: pull/push/legs/rest/repeat, alternating each workout a/b/c. For the pull days, I will throw in a biceps movement following the 2 compounds, the pull a triceps movement, and leg a calf movement. Any feedback would be greatly appreciated.


#16

2.3.10

Barbell Front Row
95 x 6
135 x 6
165 x 6
185 x 6
205 x 6 (PR)

T-Bar Rows
2 plates x 20
4 plates x 20
6 plates x 12 (grip failed, no chalk)

Fat Gripz Dumbbell Curls
40 x 10 LR
45 x 8 LR
45 x 7 LR

Good pull day. Would have liked to do a little more with the T-Bar Rows, but I needed to run. The PR on the front rows was good enough for me.


#17

2.7.10

Dynamic Bench Press (pink bands)
135 x 9 (3 wide grip, 3 regular grip, 3 close grip)

Dumbbell Incline Bench
35 x 40
60 x 40
80 x 20

Fat Gripz Triceps Pushdown
10 x 15, 15, 15, 20

Leaning Dumbbell Lateral Raise
30 x 8 LR
40 x 8 LR

Just some dynamic presses, and accessory work.

2.8.10

Back Squat
Worked up to 455 x 2

Straight Leg Deadlifts
225 x 7
275 x 7
315 x 7

Leg Extensions
210 x 15, 15, 15

Cable Rows
Stack x 8, 8, 8

Dumbbell Alternating Fat Gripz Curls
45 x 7, 7 LR

ME lower body day. Squats didnâ??t feel great, but were okay.

2.9.10

Barbell Complex (no more than 60 seconds between)
Deadlift x 6
Hang Clean x 6
Overhead Press x 6
Back Squat x 6
95 lb, 135 lb, 165 lb, 135 lb, 135 lb

2.10.10

Floor Press
95 x 4
135 x 4
185 x 2
215 x 2
240 x 2
275 x 2
295 x 2
305 x 2 (previous best was 315 x 2)

Dead-Stop Barbell Triceps Extensions
95 x 5
105 x 5
115 x 5
125 x 5
135 x 5
145 x 4 (PR)

Standing Barbell Military Press
135 x 6, 6

Face Pulls
5 x 20
7 x 12
9 x 12
11 x 12, 12

Pretty good max effort bench day. The 305 x 2 floor press went up a lot easier than I thought and this was pretty good seeing tha


#18

2.12.10

Deadlift
(75 %) 455 x 2
Spped Deadlift
(60%) 365 x 3 (8 sets)

Circuit (60-90 seconds between exercise, 90-120 seconds between circuits)
Stiff-Leg Deadlift: 185 x 8, 225 x 8, 275 x 8
Bentover Row: 185 x 8, 225 x 8, 275 x 8
Reverse Medium Grip Lat Pulldown: 15 x 8, 17 x 8, 20 (stack) x 8
Arched Back Good Morning: 95 x 8, 135 x 8, 185 x 8

Good first day on the deadlift cycle. 455 felt good.

I'm going to try and get videos of each Deadlift main lift: Here is the 455 x 2


#19

Hey man, I just watched your squat vid. First, nice squatting! Your plates say Holy Cross, is that where you go to school? You should come check out Bay State gym sometime.


#20

I do go to Holy Cross and I have gone online and seen bay states facility and it looks amazing.