T Nation

JT's Training Log

I’ve been a lurker on this forum for quite some time now, posted a few times for advice and whatnot but I figured it was about time to get more serious and put up a log to keep me on track.


Weighed in at 195lbs on Monday morning, my scale isn’t the most accurate(tanita electronic measurement) putting me at a 20% body fat… one aspect I definitely need to improve.

Previous to recent injury my lifts were

Bench: 250x5

Squat: 280x5 (low I know, I seem to have recurring issues with my knees and hips which usually results in extremely slow overall gains on squats for me)

Deadlift: 380x5

My goal is to increase muscle mass and strength, just want to end up as a really big strong guy(with less body fat eventually of course)

I have always followed a 5x5 format, however the gains were coming to a slow halt. I read into many other methods recently, quite interested in DC training principles so I decided I would give it a test run and see how much I can get out of it.

Hopefully some more experienced guys can chime in and give their 2 cents, always looking for some constructive criticism.

I’ll try and upload some pics and whatnot soon.

First workout, Monday the 1st:

Chest(Bench): 45x7, 95x5, 135x4, 165x4, 205x2, 225x13(8,3,2) Stretch(50s)

Shoulders(Military Press): 45x5, 65x4, 85x5, 105x13(8,5,0) Stretch(60s)

Triceps(CGBP): 45x5, 75x6, 115x5, 145x3, 175x15(10,5,0) Stretch(60s)

Back Width(Pull ups): Bodyweightx9,4,1 Stretch(20s)

Back thickness(Deadlift): 45x5, 135x5, 225x3, 275x3, 305x1, 335x5,5 Stretch(60s)

The controlled negatives were much tougher than I first thought but it was a good workout none the less, good pump and DOMS the next day, haven’t had it as bad in a while.

Second workout, Wednesday the 3rd:

Biceps(BB curl) 45x10, 65x5, 80x14(8,4,2) Stretch(30s) couldn’t quite get the right feel for the stretch the first time.

Forearms(Hammer curls) 20x7, 30x14(7,4,3) Stretch(60s)

Calves(seated): 20x5, 70x11

Hams(GHR): Bodyweightx10, +25# x 20(10,5,5) Stretch (60s)

Quads(Back squats): 45x5, 95x8, 135x5, 185x4, 225x2, 250x6 - Widowmaker 205x20 Stretch(60s)

First workout was at home I unfortunately have limited equipment, the second was at the school gym, looking for a new place, found one near my house I’ll be going to for a free trial week tomorrow.

Overall both great sessions, intense DOMS after but I’ve increased my calorie intake as well, I’ll be weighing myself every Monday to keep on track.