T Nation

Little Chris Getting Stronger, Bigger ...


#1

Well I will keep my training logbook and morning weight every once in a while.

Male
5'7
184lbs this morning
12-14%Bf maybe.
1 Year of training
Goal, strength and size !

Today's Workout

Upper Body

DB's Incline Press

100's x12 (First time using 100 pounder on incline, did better than what I had plan)
95's x12
90's x12

Military Press
135x6x5

Decline Close Grip BP

First time doing those so was a bit ambitious since my warm up set went well.

275x1
270x2

Cable Rows
245x8
240x8

Wide Grip Pull Ups

BW, hold 10 seconds at top contraction, x2x2x2

Close Grip Cable Rows

255x3
240x10

Pinwheels Curls

65'sx10
60'sx10
55'sx10

Single Arm Cable Curls

55x20

My Daily Diet looks like :

3 cups oatmeal
3 scoop whey
Raisins

Workout, during 2 scoop whey

5 eggs sandwich (10 pieces of breads and 8 eggs)

Salmon with 2 TBSP peanut butter

6 Eggs with veg juice with added vit C

6 Eggs with veg juice with added vit C

Salmon with 2 TBSP peanut butter and 30 grams of fish oils


#2

Lower body

Rack Pulls, set below knee

475x4
500x1 (I know overkill to go for a single after it, but the 500 felt really light)

Walking Lunges

Since our DBs stops at 115 I do some “holds” at the top contraction of the lunges. So :

3x3, 15 seconds

Ghetto GHR

3xfew

Seated Calf Raises
180x20
215x12x10

Cable crunch ?

tonxton


#3

Upper Body

BB Bench Press

240x3
245x2

Both were too easy, 3-6 reps more on each of them I could have easily …

Lockouts

325x4

Pec deck

whole stackxsomes

BB Rows

245x8x8x3

Chins

bw+35x6
+30x8
+25x8

Lateral Raises, External Rotation, Reverse Flys

Nothing really interesting to write about here lol

Single Arms Cable Curls
95x8
85x8
75x12
70x15


#4

Yesterday’s Training

Squat to pins ATG
barx5
135x5
225x3
245x1
275x5 = )

Lunges

115’sx1x1x1 20 secs each

Good Mornings
barx6
95x6
135x6
185x3

Seated Calf Raises
255x25x25x25

Cable Crunch
170 3x10

and today’S training

Incline DB’S Press
50’sx5
70’sx5
85’sx3
105’sx12x10xsloppy8

Clean’n’Press

45x5
95x5
135x7½x6

CG Decline Bench Press

45x5
135x5
225x3
275x2

Wide Grip Pull Ups, hold a top contraction
BWx25secx25secx25sec

Cable Rows

135x10
200x3
250x8x8x1

CG Cable Rows

135x5
165x5
195x5
225x5
255x5

Pinwheels Curls

30’sx5
50’sx3
70’sx5
60’sx5x5x5

Single Arm Cable Curls
60x20