T Nation

Jordmo's Training Log


#1

I am coming off a 4 week run on the I,BODYBUILDER shoulder spec workout and transitioning back into a more traditional bodybuilding split. My training (for the next 8 weeks or so anyway) is going to be a a mixture of "perfect rep" and I,BODYBUILDER type heavy ramping, with assistance work in the 8-12 range. My reasons for starting a log are simply to hold myself accountable for getting my ass in the gym every morning. Thank you to anyone who gives a shit enough to follow what I am doing.

Current weight was 205 this morning at a height of 5'8. Absolutely no clue where by bodyfat is at but I would say somewhere in the mid teens. My main goals currently are to consistently move more weight than I did the week before and put on mass. I have a spring break trip scheduled for March so the plan is to put on size through January, then hit about a 6 week cut.

Current lifts:
Bench - 245lb x 3
Squat - 335lb x 3
Hang Clean - 205 x 4
Deadlift - 365lb x 3
Push Press - 225lb x 3

I will be working out every morning Monday through Friday with a 5 day split hitting every bodypart once, except for back which will be hit on Tuesdays and Fridays. Split will look like this:

Monday : Chest, Abs
Tuesday : Back
Wednesday : Quads, Hams, Calves
Thursday : Shoulders and Tri's
Friday : Back and Bi's

Pics and possibly vid's to come down the road.


#2

Monday morning workout

Bench :
135x6
185x3
205x3
225x3
245x2

Incline Bench:
165x3
185x3
205x3
215x3
185x10

Pec Flye Machine:
175x12
175x10
175x8

Chest Press Machine (short rest, 30 sec between sets)
150x12
150x10
150x8
125x10
125x9
125x8

Hanging Leg Raises:
x25
x20
x20


#3

Had my first back workout of the week this morning. I am doing mainly rowing movements in my Tuesday back workout and vertical pulling movements on Friday.

Rack Pulls (from bout 2-3" below the knee)
225x3
275x3
315x3
365x3
385x3

1 Arm Db Rows
100's lbs x 8
100x8
100x7
100x6

Chest Supported T-bar Rows
100x10
110x8
125x6

Incline DB Rows (Short pause at the top, really squeezing my back)
40's x10
40's x8
40's x8

Straight Arm Pulldowns (short rest - 30 seconds max between sets)
110x12
110x12
100x10
100x10
90x10
80x12
70x11

I havent done many rack pulls in the past so I was still trying to get used to the lift. I think I should be able to hit 405 for 2 or 3 reps next week. Our T-bar row machine sucks - the chest pad is too low - so the wieght isnt too heavy but they still give me a good workout with the wierd angle I am using. Legs tommorow.


#4

Hit legs hard this morning.

Squats:
225x3
275x3
315x3
335x2
275x11

Leg Extensions:
175x10
175x10
175x8

Seated Ham Curl
150x10
150x10
150x8

Calf Circuit:
30 standing calf raises holding 50lb db's. I do three sets of these. The first set with my feet outward, 2nd set feet straight, 3rd set feet facing inward. I do the first 20 reps slow and controlled and the last 10 reps fast and hard.

Donkey Calf Raises:
One set to failure - I didnt count the reps, just went until my calves were on fire

The last set of squats was absolutely brutal. The last 4 reps were basically rest pause with about 5-10 seconds between reps. I will be rotating regular back squats like today and front squats every other week. I would have liked to do more hammy work today, but my legs felt like jello and I ran out of time.

Shoulders and Tri's tommorow


#5

I couldnt get to a computer yesterday. Thursday 11/19 workout:

Shoulders and Tri's

I am just coming off the iBodybuilder shoulder spec program and my shoulders are still feeling very fatigued so I took it a little bit easy on the presses.

Standing Barbell Press (strict form, no legs)
135x3
155x3
175x3
Push Press
185x3
195x3
195x3

Standing DB Lat Raises
40's x 10
40's x 8
30's x 8 (slight 1 second hold at top)

Front plate raise
3 sets with a 45 pound plate to failure, varied between 13-17 reps per set

Decline DB Tri Extensions
35's x 12
40's x 8
40's x 8

V-Bar Pressdowns
150x12
160x8
160x8

Overhead Rope Extensions (short rest, 30 seconds max between sets)
130x12
130x12
110x10
110x10
90x10
90x10
80x8


#6

Todays workout, Back and Bi's

Hang Clean
135x3
155x3
175x3
185x3
205x3

Wide Grip Pulldown
175x10
187.5x8
200x8

Parallel Grip Pulldown
140x10
140x8
140x8
(this isnt really 140lbs, this machine blows but 140 is what it says on the stack)

Standing DB Curls
40's x8
35's x8
35'x x8

Incline Curls
30's x 10
30's x 8
30's x 7

Straight Bar Cable Curls (short rest, 30 sec between sets)
100x10
100x10
80x8
80x8
70x8
70x7


#7

Monday 11/22 Chest Day

Bench Press
135 x 3
165 x 3
185 x 3
205 x 3
225 x 3
245 x 3 - Hit one more rep than last week

Incline Bench
185 x 3
205 x 3
225 x 1
185 x 10

Flye Machine
187.5x12
187 x 8
175 x 8

Chest Press Machine - short rest, 30 seconds between sets
150x10
150x10
125x10
125x8
100x10
100x10

Stair Machine - 7 minutes at 80 stairs per minute

I am planning on all out bulking through the week of Christmas, then hitting a 11 week cut before my trip to Mexico in March. I would prefer 12 weeks but there is no way I could start and maintain a strict diet through Christmas. I will post pictures at the end of Christmas week and every week through March during my cut. Hoping to be at about 210 to 215 before starting my cut down.


#8

Rack Pulls:
225x3
275x3
315x3
345x3
365x3
385x3
405x2 (PR)

One Arm DB Rows
105lbs x 8
105 x 8
105 x 8
105 x 7

Chest Supported Row Machine
2 plates x 10
2 plates+25lb plate x 8
2 plates+25lb Plate x 7

Incline DB Rows
40's x 10
40's x 10

Straight Arm Pulldowns (short rest - 30 sec max)
120 x 10
120 x 8
100 x 10
100 x 8
80 x 10
80 x 10


#9

I absolutely torched my legs with squats this morning. Didnt have much left in the tank after that but I think I got accomplished what I needed to for the day.

Squats:
135 x 5
225 x 3
255 x 3
275 x 3
305 x 3
335 x 3 (PR)
275 x 13(PR)

Hammy Curls
150 x 8
150 x8
150 x 7

Calf Circuit
Same circuit as last week, 30 outward, 30 straight, 30 inward all holding 50lb dumbells

Donkey Calf Raises,
Two Sets to failure standing on a 6" block

The set of 275 squats for 13 was brutal and two more reps than I got last week. Hoping to hit 350 for 3 next week and either 15 reps at 275 or bump the wieght up on the last set.