T Nation

Irishmuscle52 Training Log-A work in Progress


Lets try that again...

Overhead Squat 35x10, 45x10x10, 65x10
Squat 45x10, 135x10, 225x10, 315x10, 405x10
Squat explosions from the pins 45x5, 135x4, 225x4, 315x3
Leg Press 90x10, 270x10, 540x10, 810x10
Leg Extensions 100x20, 130x20, 170x15, 250x10
Lying Leg Curls 100x10, 140x10, 180x10, 220x10
Cable Kickbacks 40x12, 60x12, 80x12, 100x12
Exercise ball glutehams x10x10x10
Weighted Sit-ups #40x20x20x20x20x20


Impressive squat numbers...

we're gonna need your, age, weight, # of years training, Goals, training schedule, how you go about setting up your schedule - BB or PL'ing, contest or meets scheduled, did I leave anything out?

and the wimmenz will be requiring pics and vids. trust me on this one, young grasshopper.


nothin special...had a great training partner though


Thanks boss. Ok, here's the rundown:

age: 24
weight: 249

years training: came outta the vag with dumbbells...j/k 12 years

goals: be big & strong. pretty simple
training schedule: mon: chest, tuesday: back, wednesday: shoulders, thursday: triceps, friday: biceps, Saturday: legs (plus all the same workouts as OmO)
Setting up schedule: mostly PL trying to transition into BB
Contests or meets: n/a

OmO took video...trying to upload


The camera work in that video really is impressive :wink: lol!

I'm glad you finally joined TNation


LOL TNation is gunna be the demise of my sales career. This website is legit.... to legit!!!


Fuck those heavy squats what I really want to know is who that hot piece of ass is in the mirror behind me?? It would be in my best interest to talk to her i think LOL!!!!!


Cardio at lunch and Biceps at night log will be posted sometime tonight!!


Cardio 60 minutes stairmaster and abs


Saturday Night Bi's

Alternating Dumbbell Curls 15x15, 25x15, 40x15, 60x10, 65x10
Preacher Curls with EZ Bar 35x15, 65x15, 105x12, 115x10
Straight Bar curl 35x15, 55x15, 85x15, 105x15, 115x12
Machine single arm curls 40x15, 60x15, 80x15, 110x12
Overhead Cable curls 20x15, 25x15, 35x15, 40x15
EZ Curl 21's #35, #55, #65, #75
Lying weighted crunches #30x20x20x20x20x20
Knee Tucks x20x20x20x20x20
50 Minutes on Stair-master


Sunday Morning/Chest, Shoulders, Tris

Bench Press 45x10, 135x10, 225x10, 315x12, 365x6
Incline Bench Press 45x10, 135x10, 225x10, 255x8
Decline Bench Press 45x10, 135x10, 225x10, 315x12
Dumbbell Flyes 21's #15,#20,#25,#30
Dumbbell Side raises 10x15, 15x15, 20x15, 30x12
Front Raises 15x10, 20x10, 25x10, 30x10
Dumbbell Lateral Raises 15x10, 20x10,25x10, 30x10
Tricep Pushdown 70x10 120x10, 150x10, 180x10
Tricep Rope Pushdown 65x10, 95x10, 125x10, 135x10


Monday Night/Back and Bis
Barbell Row 45x10, 135x10, 185x10, 225x10, 245x9
TBar Rows 45x10, 90x10, 180x10, 270x8
Incline Rows 45x10, 80x10, 125x10, 170x10
Lat Pulldown 80x15, 130x15, 170x15, 230x8
Lean back close grip pulldowns 80x10, 100x10, 120x10, 130x10
Rope Lat Pulldowns 45x10, 65x10, 85x10
Rear Lateral Rope pulls 45x10, 65x10, 85x10

Alternating Dumbbell Curls 15x10, 25x10, 65x8x8
Preacher Curls 65x20x20x20x20
21's with straight bar #40,#60, #70
High Cable Curls 25x10, 45x10, 65x10

Have to give a shout out to OMO for getting my ass through this workout. It was about 100 degrees in that fucking weight room.


It really was hot as balls in there. Nice work though :slightly_smiling:


hot as balls?

this is assuming that balls are hot?

nah - how bout...hot as the inside of my legs everytime I see OMO's avi?

that's a little bettah - no?


Shit Edge...if my avi makes you hot just imagine what me in person would do :wink: lol! I'm just kidding :slight_smile:


Strong benching, dude. Squat isn't shabby either. Question, though: Why the huge discrepancy between bench and BB row? Do you go really strict on the rows or something?


Thanks man. I used to go real heavy on barbell row but i stood more up right and I didnt feel like i was getting the full range of motion. Now i am bent at the waist significantly more so i hit more of the back. Plus i used to wear straps which used to give me a good 50 pounds more LOL.


That's what I figured. I only ask because that is almost a carbon copy of numbers I had about 4 years ago when I really messed up my shoulder, but I had a massive strength imbalance...I wasn't doing the rows strictly like you are. Rows are a weird lift for the reasons you stated. It's hard to know if you're really getting stronger or just standing more vertical. And no straps? You're a wild man. My grip blows too much ass to ever go no straps.


Dude its funny you mention your shoulders I played college football and by the time i was done both of my Labarums were completely torn. I had the right one done but never had the left one done so i still got to be extra careful.


Wednesday Night/ Shoulders and Tris
Close Grip Bench Press 45x10, 135x10, 225x10, 315x6x5
Standing Shoulder Press 45x12, 135x12, 155x12, 165x12, 185x8
Barbell Skull Crushers 45x10, 65x10, 95x10, 135x10, 145x10
Standing one arm Dumbbell Shoulder Press 25x12, 53x12, 45x12, 65x12, 70x10
One Arm Dumbbell overhead tri 20x12, 30x12, 40x12, 50x12
Side Raises 10x20, 15x20, 20x20, 25x15, 35x10
Tricep Rope Pulldowns 45x15, 65x15,85x12x12
Machine Shrugs 90x15, 180x15, 270x15, 360x15