T Nation

J.S. Training Log

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
ā˜†Superset:

  • Gironda Press 30 kgs: 11,11
  • Cable fly 10 kgs: 16,16

ā˜†Superset:

  • Military Press 30 kgs: 12,8
  • Lateral Raises 5 kgs: 12,8

ā˜†Superset:

  • 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
ā˜†Seated laterals 12.5 kgs: 4 reps
Pyramid 5-7.5-10 kgs: 25,10,5
ā˜†Alternating 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

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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
ā˜†Superset:

  • Gironda Press 40 kgs: 11,7
  • Cable fly 10 kgs: 12,8

ā˜†Superset:

  • Military Press 30 kgs: 15 reps
  • Lateral Raises 5 kgs: 15 reps

ā˜†Superset:

  • Rope Pushdown 20,10 kgs: 20,12
  • Db overhead extension 10,7.5 kgs: 12,11
    Pin Press 80 kgs: 10 reps
    (Shouldā€™ve set the pin lower, take that into consideration next time)

Sunday 5/1

Wasnā€™t 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
ā˜†Seated laterals 12.5 kgs: 6 reps
Pyramid 5-7.5-10 kgs: 25,15,3
ā˜†Alternating 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
ā˜†Superset:

  • Gironda Press 40 kgs: 12,6
  • Cable fly 10 kgs: 15,15
    (The Gironda Press is irritating my elbows a little, donā€™t feel confident enough about not injuring myself doing it. Swap it for low cable flys next week).

ā˜†Superset:

  • Military Press 30 kgs: 15 reps
  • Lateral Raises 5 kgs: 20 reps

ā˜†Superset:

  • 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)
ā˜†Seated laterals 12.5 kgs: 6 reps
Pyramid 5-7.5-10 kgs: 25,15,6
ā˜†Alternating 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
ā˜†Superset:

  • Low Cable fly 10 kgs: 12,10
  • High Cable fly 10 kgs: 20,20

ā˜†Superset:

  • 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
ā˜†Seated laterals 12.5 kgs: 8 reps
Pyramid 5-7.5-10 kgs: 25,15,3
ā˜†Alternating 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)

ā˜†Alternate 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. Shouldnā€™t 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 didnā€™t 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
ā˜†Superset:

  • Low Cable fly 5 kgs: 15,10
  • High Cable fly 10 kgs: 25,20

ā˜†Superset:

  • 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

ā˜†Alternating 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
ā˜†Superset:

  • 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

ā˜†Superset:

  • 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 Iā€™m the type of guy who canā€™t do a set thatā€™s less than 9/10 so I canā€™t do too much volume (Read about this more through articles written by Paul Carter). In addition, Iā€™m a college student lol ( my sleep and eating patterns are awful, but at least Iā€™m trying). As for the effects of this training, Iā€™ve been on and off training for years so I havenā€™t packed that much muscle ( 73 kgs), but I still consider myself to have an above average physique.

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