T Nation

Lift. Eat. Sleep. Repeat. - Workout Log


#1

Decided to start up a log to keep myself accountable.

Here are my starting stats/info

Age: 22
Height: 6'4
Weight: 225

Bench Press: 185x5
Deadlift: 285x3
Power Clean: 165x3

My near term goals are to cut down to 200 pounds and increase Bench to 225x3, Deadlift to 365x3, and Power Clean to 215x3.

My previous bests were bench 205x3, deadlift 315x3, powerclean 205x3. Unfortunately I have been a lazy sack of dogcrap. Hopefully muscle memory will help me quickly get those numbers back!

Now for the Workout!

Upper Body:

Incline DB Bench 5x10
or BB Flat Bench 3-rep max (3 sets at 90%+ of 3-rep max)
Seated Shoulder Press Superset w/ pulldowns 4-5x10
Seated Row 4-5x10
Bicep Curl superset w/ Tricep pushdown 3-4 sets

Lower Body:

Power Clean 3-rep max
Deadlift - 3-rep max
Squat - sets of 5 reps
Walking Lunges

Looking forward to feedback and advice as I work through this routine.


#2

Monday August 17

Weight: 232

Bench Press

45 x 10
95 x 10
135 x 5
155 x 5
165 x 5
175 x 5
185 x 5
205 x 2

Shoulder Press/Seated Rows

50's x 10 / 122.5 x 10
50's x 6 / 135 x 10
50's x 6 / 135 x 10
50's x 5 / 135 x 10
50's x 5 / 122.5 x 10

Bicep Curls/Pushdowns

60 x 10 / 70 x 12
60 x 10 / 70 x 12
50 x 10 / 70 x 10
50 x 10 / 70 x 10
50 x 10 / 70 x 10

Overall good workout, was nice to do bench press since last few workouts were incline DB. It's crazy how much weaker shoulders are when they come after bench (can usually get 60's for 3 x 10 if I do them first.

Didn't do any pulldowns. MY weakest body parts on the push exercises is def. Triceps and on the pull exercises is grip. I think I use too much biceps on the rows (maybe because the grip is one of those narrow triangle grips?

Overall good workout was finished in an hour.


#3

Tuesday August 18

Weight: 226

Power Clean

95 x 5
115 x 5
135 x 5
145 x 3
155 x 3
165 x 3
155 x 3
155 x 3
155 x 3
155 x 3

Major finger bleeding since I had not done these in a workout since Feb.

Deadlift

135 x 10
155 x 5
185 x 5
205 x 3
215 x 3
225 x 3
235 x 3
245 x 3
255 x 3
265 x 3
275 x 3
285 x 3

Was a major feeling out session needed to figure out what kind of weight I can handle. Next workout will go 135, 185 205, 225, 255, 275, 285, 275, 275.

Squats

bw x 10
135 x 5
135 x 5
155 x 5
155 x 5
185 x 5

These did not feel good at all. Hip flexors very tight and knees flared out on reps. Stopped after 185 x 5 because my back was buckling. Made me feel like a wuss. Am used to doing 245 x reps (though not after cleans and deadlift).

Walking Lunges

2 sets w/ 30's - length of gym and back


#4

August 20th:

Bench Press

135 x 5
145 x 5
155 x 5
175 x 5
185 x 3 + 2 assisted (had the first one but the spotter was too horny, got stuck 6 inches off my chest on the second)

Incline DB Press

70's x 4
70's x 5

Pulldowns

135 x 10
135 x 10
135 x 10
147.5 x 5
160 x 5
135 x 10

DB Shoulder Press

45's x 10
45's x 7
45's x 6
45's x 6

Seated Row

135 x 10
135 x 10

Tricep Pushdowns and Ez-Bar Curls

4 sets