My training log for the year.
Saturday 28/12
Hack calves 20 kgs: 13 reps (With 3 secs pauses)
EZ curl 20 kgs: 20 reps
Decline press 60 kgs: 9,6
Low Incline Db Press 20 kgs: 8 reps
āSuperset:
- Gironda Press 30 kgs: 11,11
- Cable fly 10 kgs: 16,16
āSuperset:
- Military Press 30 kgs: 12,8
- Lateral Raises 5 kgs: 12,8
āSuperset:
- Rope Pushdown 20,15 kgs: 20,15
- Db overhead extension 10 kgs: 12,9
Pin Press 40,60 kgs: 10,12
Tuesday 31/12
Went in with an excruciating headache, but it eased up a little through training. Should have a couple more sets, but was good all around.
EZ curl 20 kgs: 22 reps
Goblet Squat 30 kgs: 13 reps
Back extension 20,30 kgs: 8,5
(With a controlled tempo.)
Military Press 45,50 kgs: 8,2
āSeated laterals 12.5 kgs: 4 reps
Pyramid 5-7.5-10 kgs: 25,10,5
āAlternating sets:
- Incline rear raises 5 kgs: 22 reps
- Face Pulls 20 kgs: 20 reps
Reverse cable shrugs 35,55,55 kgs: 10,10,6
(With pauses)
Thursday 2/1
Leg press calves 60 kgs: 14 reps (With 5 secs pauses)
EZ curl 20 kgs: 23 reps
Deadlift (TM: 125 kgs) 85,100,115 kgs: 3,3,8
Close grip Pull ups 5,0 kgs : 6,5 (Bodyweights pullups done Gironda style + pauses)
T-bar rows 30 kgs: 10,8 (With pauses except the last 2 reps of both sets)
Db rows 30 kgs: 10 reps
Saturday 4/1
Hack calves 20 kgs: 12 reps (With 3 secs pauses)
EZ curl 20 kgs: 25 reps
Decline press 60,65 kgs: 12,6
Low Incline Db Press 20 kgs: 12 reps
āSuperset:
- Gironda Press 40 kgs: 11,7
- Cable fly 10 kgs: 12,8
āSuperset:
- Military Press 30 kgs: 15 reps
- Lateral Raises 5 kgs: 15 reps
āSuperset:
- Rope Pushdown 20,10 kgs: 20,12
- Db overhead extension 10,7.5 kgs: 12,11
Pin Press 80 kgs: 10 reps
(Shouldāve set the pin lower, take that into consideration next time)
Sunday 5/1
Wasnāt fully recovered from my last back workout, but had to train because this week is full of college testsā¦
EZ curl 20 kgs: 27 reps
Seated calves 5 kgs: 12 reps (With 8 secs pauses)
Deadlift (TM: 125 kgs) 90,105,120 kgs:
5,3,6
Close grip Pull ups 5,0 kgs : 2,2 (Bodyweights pullups done Gironda style + pauses)
T-bar rows 30 kgs: 0 (With pauses except the last 2 reps of both sets)
Db rows 30 kgs: 0
Saturday 11/1
Came very sleep deprived (about 1.5 hrs of sleep), still got the job done.
EZ curl 20 kgs: 30 reps
Goblet Squat 30 kgs: 15 reps
Back extension 30,40 kgs: 7,3
(With a controlled tempo.)
Military Press 50 kgs: 5,3
āSeated laterals 12.5 kgs: 6 reps
Pyramid 5-7.5-10 kgs: 25,15,3
āAlternating sets:
- Incline rear raises 5 kgs: 25 reps
- Face Pulls 20 kgs: 20 reps ( First 10 reps with pauses)
Reverse cable shrugs 55 kgs: 12,7
(With pauses)
Monday 13/1
EZ curl 20 kgs: 31 reps (with 4 in-set pauses)
Seated calves 5 kgs: 10 reps (With 8 secs pauses)
Deadlift (TM: 140 kgs) 90,105,120 kgs:
5,5,8
Close grip Pull ups 10,0 kgs : 3,5 (Bodyweights pullups done Gironda style + pauses)
T-bar rows 40,20 kgs: 8,20
Db rows 35 kgs: 10 reps
Wednesday 15/1
EZ curl 20 kgs: 33 reps (with 4 in-set pauses)
Hack calves 20 kgs: 8 reps (With 8 secs pauses)
Decline press 65,70 kgs: 12,6
Low Incline Db Press 25 kgs: 10 reps
āSuperset:
- Gironda Press 40 kgs: 12,6
- Cable fly 10 kgs: 15,15
(The Gironda Press is irritating my elbows a little, donāt feel confident enough about not injuring myself doing it. Swap it for low cable flys next week).
āSuperset:
- Military Press 30 kgs: 15 reps
- Lateral Raises 5 kgs: 20 reps
āSuperset:
- Rope Pushdown 20,10 kgs: 13,15
- Db overhead extension 10,7.5 kgs: 9,9
Pin Press 60,70,80 kgs: 8,6,2
Thursday 16/1
EZ curl 20 kgs: 40 reps (with 4 in-set pauses)
Goblet Squat 35 kgs: 12 reps
Back extension 30,40 kgs: 8,4
(With a controlled tempo.)
Military Press 50,55 kgs: 6,1 (Change it to seated next week)
āSeated laterals 12.5 kgs: 6 reps
Pyramid 5-7.5-10 kgs: 25,15,6
āAlternating sets:
- Incline rear raises 7.5 kgs: 15,9
- Face Pulls 20 kgs: 20,12 ( First 12,8 reps with pauses)
Suitcase Smith Shrugs 0 kgs: 10,9 (With pauses)
Saturday 18/1
EZ curl 20 kgs: 41 reps (with 3 in-set pauses)
Seated calves 5 kgs: 13 reps (With 8 secs pauses)
Deadlift (TM: 140 kgs) 100,110,125 kgs:
3,3,6
Close grip Pull ups 10 kgs : 4 reps
T-bar rows 40 kgs: 12,6
Db rows 40 kgs: 6 reps
Sunday 19/1
EZ curl 20 kgs: 42 reps (with 3 in-set pauses)
Hack calves 20 kgs: 6 reps (With 8 secs pauses)
Decline press 70,75 kgs: 10,5
Low Incline Db Press 25 kgs: 11 reps
āSuperset:
- Low Cable fly 10 kgs: 12,10
- High Cable fly 10 kgs: 20,20
āSuperset:
- Rope Pushdown 20,10 kgs: 17,17
- Db overhead extension 10 kgs: 15,9
Pin Press 60 kgs: 10,12
Wednesday 22/1
EZ curl 20 kgs: 43 reps (with 3 in-set pauses)
Goblet Squat 35 kgs: 15 reps
Back extension 30,40 kgs: 10,5
(With a controlled tempo.)
Seated Military Press 40,50 kgs: 8,2
āSeated laterals 12.5 kgs: 8 reps
Pyramid 5-7.5-10 kgs: 25,15,3
āAlternating sets:
- Db rear raises 5 kgs: 15,10
- Face Pulls 20 kgs: 15,15
Saturday 25/1
Seated calves 5 kgs: 15 reps (With 8 secs pauses)
EZ curl 20 kgs: 30 reps (with 1 rest-pause)
āAlternate one set of shrugs with one of deads, including the warm-up):
- Behind cable shrugs 50 kgs: 10,10,15,15
(With pauses) - Deadlift (TM: 140 kgs) 105,120,132.5 kgs:
5,3,6 (Went to failure on the last rep of deads. Shouldnāt have done that. Tired me a lot more than if I did one less rep.)
Close grip Pull ups 10 kgs : 5 reps
(The 4th weighted rep didnāt totally hit. Shoot for a more solid 5 next time.)
Gironda Pull up: 1 rep (With a 10 secs pause)
T-bar rows 40,50 kgs: 7,13
Monday 27/1
EZ curl 20 kgs: 32 reps (with 1 rest-pause)
Hack calves 10 kgs: 7 reps (With 8 secs pauses)
Decline press 70,75 kgs: 11,3
(Went to failure on the 1st set which decreased my reps for the 2nd)
Low Incline Db Press 25 kgs: 12 reps
āSuperset:
- Low Cable fly 5 kgs: 15,10
- High Cable fly 10 kgs: 25,20
āSuperset:
- Rope Pushdown 20,10 kgs: 20,17
- Db overhead extension 10 kgs: 12,9
Pin Press 60,70 kgs: 12,4
Thursday 30/1
EZ curl 20 kgs: 35 reps (with 1 rest-pause)
Face Pulls 20 kgs: 17,15
Goblet Squat 35 kgs: 16 reps
Back extension 40,20 kgs: 6,10
Seated Military Press 40,50 kgs: 10,3
Seated laterals 12.5 kgs: 5 reps
Saturday 2/2
EZ curl 20 kgs: 36 reps (With 1 rest-pause)
Face Pulls 20 kgs: 12 reps (With pauses)
Seated laterals 5 kgs: 25 reps
āAlternating sets:
- Behind cable shrugs 60,50,50 kgs: 12,12,12 (With pauses)
- Deadlift (TM: 140 kgs) 60,70,85 kgs:
5,5,5
Close grip Pull ups 10 kgs : 5 reps
(Solid 5 reps)
Gironda Pull up: 1 rep (13 secs pause)
T-bar rows 60,40 kgs: 7,8
Hello, my friend, your volume seems low to me but I like the way you structure your program. Do you have photographs of your physique to show what effect this style of training has had on you?
Monday 3/2
EZ curl 20 kgs: 38 reps (with 1 rest-pause)
Decline press 70,60 kgs: 6,8
Low Incline Db Press 25 kgs: 12 reps
āSuperset:
- Low Cable fly 5 kgs: 11,8
- Pec deck fly 30 kgs: 12,11 (Change it to the decline fly)
Seated laterals 7.5 kgs: 20 reps
Face Pulls 20 kgs: 30 reps
āSuperset:
- Rope Pushdown 10 kgs: 30 reps
- Pin Press 60 kgs: 7 reps
Db overhead extension 10,12.5 kgs: 19,8
(Change it to another extension, it starting to bother my elbows)
Hello buddy. Yeah my volume is low because Iām the type of guy who canāt do a set thatās less than 9/10 so I canāt do too much volume (Read about this more through articles written by Paul Carter). In addition, Iām a college student lol ( my sleep and eating patterns are awful, but at least Iām trying). As for the effects of this training, Iāve been on and off training for years so I havenāt packed that much muscle ( 73 kgs), but I still consider myself to have an above average physique.