T Nation

FFBMikey's Log

Hey guys I’m 18 years old and have been training for 5 years. In high school I played football and lacrosse. I’m now a freshman at Penn State; I will be trying out for the team as a long snapper in September. I’m 6’3’’ 235lbs.

My routine is based somewhat on Westside for skinny bastards.
Monday: ME Lower
Tuesday: ME Upper
Thursday: DE Lower
Friday: RE Upper
*Gym is closed on the weekends

Rotating ME Exercises

Olympic Squats
Front Squats
Rack Pulls

Weighted Pull Ups
Weighted Dips
BB Floor Press

Any comments or criticism is welcomed.


Aug 4, 2008 ME Lower

Front Squats: 135x8 185x5 225x3 255x3 275x3 295x2 (PR)
Good Mornings: 135x8 155x8 185x6 185x6

First time I have done good mornings in a while, but overall felt pretty good. I was hoping to get one more on the front squats though.

Aug 5, 2008 ME Upper

Bench: 135x8 205x5 235x5 245x5 255x3
DB Floor Press: 60x10 75x10 80x10
Pull Ups: BWx8 BWx6 BWx6 (super set)
Face Pulls: 150x8 150x8 150x8 (super set)
DB Military Press: 55x10 60x8 60x7

Aug 7, 2008

DE Lower

Box Squats: 135x2 225x2 245x2x6
BB Lunges: 135x8 185x8x2
Romanian Deadlifts: 135x8 225x8 275x8x2

Aug 8, 2008

RE Upper

DB Bench: 75x10 90x10 90x8x2
DB Bent Over Row: 100x8 120x8 120x6x2
DB Cleans: 35x8 40x8 40x8
Dips: BWx10x3

Aug 11, 2008

ME Lower

Olympic Squats: 135x8 225x5 275x5 315x5 345x5 365x5
Good Mornings: 135x8 185x8x2
Stiff Legged Deadlifts: 135x8 225x8 275x8

Aug 12, 2008

ME Upper

Bench: 135x8 185x5 205x5 225x5 235x5
DB Floor Presses: 75x10 80x10 85x8
Pull Ups: BWx8 BWx6 BWx6

Aug 15, 2008

DE Lower

Box Squats: 135x8 225x2 255x2x6
Bulgarian split squats: 60x8 65x8x2

Aug 16, 2008

RE Upper

Chin Ups: BWx10 BWx8 BWx7
DB Incline Bench: 75x10 85x8 85x8
DB Cleans: 15x8 20x8 20x8
Dips: BWx12 BWx12 BWx8

Just figured out that i was doing DB Power cleans wrong after watching DeFranco’s video on youtube.

Aug 19, 2008

Full Body Workout

Squats: 135x8 225x5 275x3 315x3 345x3 365x3
DB Bench: 75x10 85x6 95x6x2
Pull Ups (various grips): BWx6x3
DB Triceps Extensions: 30x10 45x10x2

Last day I will be able to lift this week. Squats sucked today, I had to lift in a different gym with one squat rack and I felt alot weaker. Ill take the week off and deload.

Aug 25, 2008

ME Lower

Squats: 135x8 225x5 275x5 315x5 365x4 385x2
Good Mornings: 135x8 185x5x3
Stiff legged Deadlifts: 135x8 225x8 315x6 365x4

Aug 28, 2008

ME Upper

Weighted Dips: BWx8 25x5 45x5 65x5 85x3
DB Floor Presses: 75x10 85x8 90x8
Bent Over Rows: 135x8 185x8 185x8 205x8
Seated DB Military: 60x8 65x8 65x8

Aug 29, 2008

RE Lower

Deadlift: 135x8 225x8 315x8 365x6
Good Mornings: 135x8 185x8 205x6
DB Shrugs: 100x8 120x8 120x8

Sept 2, 2008

ME Lower

Squat: 135x8 225x5 315x3 365x1 405x1
Good Mornings: 135x8 185x6 205x6 225x6
Stiff Legged Deadlifts: 135x8 225x8 315x8 365x4

Sept 3, 2008

ME Upper

Chin Ups: BWx5 25x5 35x3 25x4x3
Incline DB: 80x8 90x8 90x7
Seated Rows superseted with DB Cleans: 190x8x3 20x8x3
DB Skull Crushers 50x8x3