T Nation

Just Another Log

Alright.

Hopefully I can put the time into this that it deserves, but I want to post my workouts online somewhere. This seems to be as good a place as any.

Background:

I’ve lifted since I was about 13 years old, and I will be turning 30 in March.

Stats:

5’9
230

Current Bench: 405ish (all time was higher)
Current Squat: 650ish (squat hasn’t really dropped much)
Current DeadL: 600ish (DL hasn’t dropped much either)
Current OverHP:275ish (this dropped as well)

I had some lingering elbow tendonitis that has finally abated enough for me to start lifting heavy again it seems.

I’ll hopefully get to update this with every workout.

I am natural up to this point. I’ve thought a lot about running something, but I just haven’t made the decision to do so at this time. Wouldn’t know where to get them anyway. I coach football, and I just workout at the fieldhouse after the team goes home. So I actually end up training solo 90% of the time.

I just lift for me, I don’t compete at any level. I don’t even work out around the team, I just turn up the music and throw around the iron.

Leg Day at the fieldhouse. Wife and kid came with me, so it was a little hectic haha. My son is 2 and he is very excited everytime we take him to the gym, he wants to do pullups, curls, and throw the football or “football kick” as he says.

Tri-Set Squat/Leg Press/Calf Press
225x10 (ATG)
315x8 (ATG)
405x6 (just below parallel)

Leg Press with Calf Press
495x12 - 495x15
515x10 - 515x20
565x10 - 565x20

Glute Ham Raise
50lb DBx15
50lb DBx15

SLDL
155x10
195x10
225x10

Hip work with greenbands not sure their tension

3 sets of 20 each direction

I have hip dysplasia so I always do hip work with the bands. The hip pain is controlled by squats generally, as long as I do the squats weekly I have no pain. So odd how that works out, if I skip leg day I have hip pain.

Doctor told me about 5 years ago that I would have to have hip replacement by 40, I’m just about to turn 30, I hope he’s wrong.

Having the kid there definitely changes the tempo, as I basically have to just work out whenever he isn’t paying attention to me. It took a lot longer than just me in there, but its a fun time anyway. I take a few minutes off to go throw the ball to him. Very laid back day, so I didn’t go very heavy.

Skipped a few days came back yesterday.

Back/Bicep/Legs

Deadlift:
315x10
405x6
495x4
565x1
565x0
495x3
I didn’t make the second attempt at 565, so I dropped back down and repped out a triple at 495. I tried the 565 again and couldn’t budge it.

Weighted Pullups:
BW+60x5
BW+60x5
BW+60x6
BWx10
BWx5

Rack Chins:
BWx15
BWx15

Bent DB Rows:
50x12
50x12

DL Shrugs:
405x8 (had some kind of crazy neck nerve twitch thing going on so I had to drop weight, although this was good weight for this exercise)
315x12 (no crazy neck thing on 315 so I will probably stick with this weight)

Reverse Flyes:
40x12
40x12

Lat Pulldown:
230x12
320x5

Tri-set: Concentration Curls, Angle Curls, Incline Curls
50x12 (hard)
50x12 (very hard)
30x8 (easy)
30x8 (hard)
30x8 (very hard)
30x8 (had to take a few seconds after the 4th to finish these out)

Hip Work:
Flexors, Adduction, Abduction Red Resistance Band 2 sets x 15 each direction

I’d like to take some video, but I usually have to train alone after the players leave and can’t go super heavy in case I like die in the gym by myself. Deadlift is more or less the exception to this rule, I pretty much go for 90% - 95% 1RM. I’m pretty close to the 600 lb mark on the DL, which I got once 3 years ago then took some time off. My squat I think is actually a little higher, but we don’t have the bars to handle anymore weight at the fieldhouse. So I tend to stay under 500 on the squat for workouts, otherwise I’ll warp the bar and the kids will be like WTF coach.

I don’t train for anything in particular other than I just always have, and I want to continue to stay in the same shape or better that I have always been in.

Did some light shoulder work yesterday.

DB OHP:
50x12
50x12
50x12

Arnold OHP:
50x12
50x12
50x12

Lat Raise:
35x12
35x12
35x12

Front Raise:
35x12
35x12
35x12

Power Clean:
95x15
135x12
185x8
225x5
245x4
265x3
285x2

Clean and Press:
135x8
135x8
135x8

Took some days off, tried to hit it again today, and voila my elbow pain was back with a vengeance. Took a few weeks off from hurting only to hurt even more now. So I didn’t get to finish my bench day.

135x8
225x8
315x8
315x1 (hurt way to much so I gave up)

Didn’t even try to do anything else with as much pain as they were in.