T Nation

Hittin' it Hard

I wanted to start a training log to keep me motivated, so here it is. I’ve been training seriously for about 3 months, but I didn’t start the program I’m on now until about 6 weeks ago. I’ve been “working out” for a couple of years but its been so sporadic that it could hardly be called training. Mostly it was just bench press and curls.

I’m about 5’11, 180, less than 10% body fat. I’ve put on 15 pounds in the past 3 months.

Alright, here is my trainging template

5x5 or 25 reps
ramping from 65% 1rp max to 85%
trying hard to achieve the “perfect rep”
training 6-7 days per week

Legs:

Squats 5x5
DL or RDL 5x5
Natural Glute/Ham Raise 5x5
Weight vest + dumbells 1/4 single leg jump squat(for calves) 5x25
Seated Calf Raises 5x10

Upper Body Push:

Bench Press 5x5
Weighted Dips 5x5
Overhead Press 5x5
Skull Crushers 5x5

Upper Body Pull:

Weighted Wide Grip Pull-Ups 5x5
Weighted Neutral Grip Chin-Ups 5x5
Bent-Over Rows 5x5
Dumbell Pull-Overs 5x5

Feel free to comment.

Last Night
Upper Body Push

Bench Press
185x5
205x5
215x5
230x5
245x4 PR

Overhead Press
115x5
125x5
135x5
145x5 PR
150x4 PR

Weighted Dips
BW+
25x5
75x5
85x5
95x5
105x5

Skull Crushers
95x5
105x5
105x5
105x5
110x5

I felt pretty good last night. I set a couple of PRs. I was pretty wasted by the time I got to skull crushers. I felt like my turn arounds were pretty fast and all the lifts were explosive. Bench Press is up 40 pounds in 4 weeks! Overhead press is up 35 pounds in 4 weeks!

Upper Body Pull

Wide Grip Pull-Ups
BWx5
+25x5
35x5
45x5
70x3
70x3

Neutral Grip Chin-Ups
BWx5
+25x5
35x5
45x5
70x5

Bent-Over Rows
135x5
185x5
205x5
225x5
225x5

Dumbell Pull-Overs
35x5
55x5
75x5
95x5
95x5

Barbell Curls
95x5
105x5
115x5
125x5
135x3

I was pretty tired going into this workout. I only got about 3 hours of sleep last night. Pull-ups seemed a little more difficult than usual.