Making Messy Plans & Neat Progress

Quads & Abs
Date: 8/7

Front Squat 5x6-10
45x10
95x 10 10 10 10 10

Trap Bar Squat Deadlifts 4x8-12
135x 12 12 12 12

Barbell Walking Lunges 3x8-12 reps each leg
60x12 12 12

Leg Extensions 3x10-20
30x20 20 20
Wow my quads were dead by the time I got here. I started the weight at 70 no chance, 50 2 maybe 3 reps. Had to move it all the way down to 30 just to hit some damn reps.

Kneeling Ab Wheel Rollouts 3x6-12
Bodyweight x 12 12 12

Crunches 3x12-20
Bodyweight x 20 20 20

First day of the body part split and kept it lighter to really focus on getting good mmc and my quads were still thoroughly trashed by the end.

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Chest & Calves
Date: 8/8

Bench 5x5
45x10 95x5 135x5
155x 5 5 5 5 5
Had a terrible time finding my grip for this for some reason. Hope this goes better next week.

Decline Bench 3x6-10
95x 10 10 10
Need to increase weight here next week. This was too light even with a pause at the bottom.

Low Incline DB Bench 3x8-12
40x 12 12 12

Machine Chest Fly 3x10-15
70x 15 15 15

Single Leg Calf Raise 3x10-15
Bodyweight x 15 15 15
These were killer! I wasn’t sure if bodyweight was gonna be enough and by the end I caught myself pushing up a little with my arm I was using for balance.

Standing Calf Raise 4x5-10
55x 10 10 10 10

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Back & Abs
Date: 8/9

Pullups Various Grips 4x6-10
Wide Over hand x 9
Over hand x 8
Underhand x 6
Parallel x 5
Might just stick to over hand grips as I started to feel way more biceps in the last two hand positions.

Underhand Barbell Row 4x4-8
95x 8 8 8 8
Gonna change this forgot how awful barbell rows can be to get in a good groove. I just recently got straps may have to try rack pulls out next back day.

Wide Lat Pulldown 3x8-12
70x 12 12 12

1 DB Row 3x8-12
50x12 12 12

Pullover Machine 4x10-15
90x15 15 12 11

Hanging Leg Raises 4x6-12
Bodyweight x 9 9 8 7

Crunches 3x12-20
Bodyweight x20 15 13

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Shoulders & Calves
Date: 8/10

Btn Press
45x10 65x5 95x5
Btn Push Press 4x4-8
115x8 8 8 8
These are fantastic and I look forward to many weeks of these.

DB Lateral Raise 4x6-10
15x9 10 10 10

DB Press 3x8-12
30x12 12 12

Rear Cable Flies 3x12-15
10x15 15 15

Single Leg Calf Raise 3x10-15
Bodyweight x 15 15 15

Seated Calf Raise 3x12-20
25x20 17 16
Holy shit I’m weak here when I actually slow the weight down and try to focus just on my calves

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I made a salmon ladder with my stepdad and I have a new respect for those athletes and carpenters.

After a few days of practicing just trying to make the first hop I split one of the rungs.

And in the process fell right on my ass

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I missed my workout today due to some family stuff but played 3 sets of tennis yesterday so it may have been for the best, my calves, knees, and ankles have been sore all day. The rest of this is just open musings of a 24 year old trying to figure out what he wants out of life. Prepare to be bored lol

So I recently had to move back in with my parents due to my own mismanagement of time and money and lack of direction in life. This last couple weeks has had me really thinking and planning for what I’m gonna do to move forward. I have an interview for a new job that fingers crossed will give me a full time schedule Friday - Sunday. This leaves me with Mon - Thursday to do what I want and I recently was encouraged by my mom to look at our local community college and their personal training program. I got my associate’s of arts from here already and I love the school (far more than the 4 year school I went to after) and I have always been interested in coaching and personal training. The program is 3 semesters and gets you the nsca-cpt certification after the first 2, with the third one being a summer internship. This is something I’ve been saying I wanted to look into for a while now, but now that an opportunity has come up to do it I guess I’m just nervous to make a decision after recently failing pretty hard at something. I feel like voices in the back of my head are like you don’t lift that much, you aren’t that big, you aren’t shredded, how can you help others achieve those goals. I think some of that is valid but I also think some of it is just anxiety at the idea of throwing myself back out there and failing again. I’m not sure what I’m gonna do yet, I have 2 weeks to decide and am waiting on an email from someone in the department to talk to them about the program a little more. It sucks that the program has to be done at the beginning of the fall semester so if I don’t do it now I would have to wait a year to do it. So basically I’m a confused and anxious millennial and could in a years time be a small personal trainer in a gym near you.

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Glutes & Hams
Date: 8/13

Adductor Machine 3x8-12
70x10 85x10
130x 12 12 12

Abductor Machine 3x8-12
70x10 85x10
130x 12 12 12

Hip Thrusts 4x10-15
135x 15 15 15 15
The last 2 sets were beautiful. It was actually rough to sit down for the leg curls I did after this. My glutes were so sore.

Leg Curls 4x6-10
45x10
90x10 8 6 7
First time using the plate loaded version of this didn’t love it but I will say it did give me the hardest contraction at the bottom I’ve ever had in my hamstrings

45 degree Hyper 3x6-10
45x 10 10 10

Rdls 4x10-15
95x15 15 15 15
Man not deadlifting much was definitely noticeable here. Feel like my setup needs work

Front Squat
45x10
Just wanted to try out front squats with straps and I see why people would like it

I was feeling sick the last couple days so just put working out on pause till I felt better.

Biceps & Triceps & Forearms
Date: 8/16

Curls 4x4-8
40x10
70x8 6 5 4
Gonna go lighter on these next time. Caught myself using a little too much momentum the last two sets.

Weighted Dips 4x4-8
Bodyweight x10
40x8 6 5 4
Had to use the dumbbell and hold it with my legs method instead of using a dip belt like usual. Definitely harder. Plus I was using dip bars that angled out a little wider than what I’m used to which I felt more in my chest than I would have liked.

DB Curls 3x8-12
25x12 8 4
My biceps were done after the second set here. It was like I ran out of muscle fibers in my arms.

Machine Curls 3x12-20
50x10 40x7
Machine Preacher Curl
40x10 25x20
I didn’t like the first machine as much moved to the preacher curl one and things felt a little better. Outside of the cries of destroyed biceps fibers everywhere. The shrieks were so loud

Machine Triceps Extensions 3x8-12
40x12 55x12 70x12 9
My biceps died on me so fast I definitely undershot the weight on the first set of this so had to another one on the end to make up for it.

Reverse Grip Cable Pushdowns 3x12-20
30x20
50x20 20 17
I had never done these before but I always see people doing them so just wanted to see how this felt. I actually like these better than I expected, not as good as a rope but felt good

Reverse Curls 3x8-15
25x15 15 13
Holy Forearms Batman!

I’m gonna move to a 4 day split going forward as I think this 6 day thing was a little unnecessary. Now my week will look like this

Back & Abs
Wide Grip Pullups 4x6-10
Rack Pull 4x4-8
Seated Cable Row 3x8-12
Lat Pulldowns 3x8-12
Pullover Machine 4x10-15
Hanging Leg Raises 3-4x6-10
Crunches 3x10-20

Quads & Hams & Calves
Leg Curl 4x6-10
Front Squat 5x6-12
Good Morning 3x8-15
Walking Lunges 4x8-15
Sumo / Hip Thrust 3x8-15
1 Leg Calf Raises 3x10-15
Seated Calf Raises 3x12-20

Chest & Biceps & Abs
Bench 5x5
Low Incline DB Bench 3x6-10
Machine Chest Fly 4x12-20
DB Curls 4x5
Machine Preacher Curls 3x8-12
Reverse Curls 3x10-15
Kneeling Ab Wheel 4x6-12

Shoulders & Triceps & Calves
Machine Rear Delts 3x10-15
Machine Laterals 4x8-12
Btn Push Press 4x5
Weighted Dips 3x6-10
Machine Triceps Extension 3x8-12
Underhand Cable Pushdowns 3x10-15
Standing Calf Raises 4-5x6-12

And without further ado here is my back workout for the day

Back & Abs
Date: 8/17

Wide Grip Pullups 4x6-10
Bodyweight x 10 7 6 6
Straps are a godsend. I was worried about grip because my arms were so sore from yesterday but it wasn’t even slightly an issue. Also I want to get

Rack Pull (Knee Height) 4x4-8
135x10 185x5 225x5
275x8 8 8 8
I almost felt weaker starting right at the knee height. I might next time switch it to a bit higher or ill just do regular deadlifts. Or maybe do it sumo style since I just can generally lift more that way. Either way I was expecting to be able to overload the movement a little better than today.

Seated Cable Row 3x8-12
85x 12 12 12
Go up in weight next time here. Also remember to pause and slow down the eccentric

Lat Pulldowns 3x8-12
70x 12 12 12
Go up in weight next time here. Also remember to pause and slow down the eccentric

Machine Rear Delt Fly 4x10-15
40x 15 15 15
A group of guys were hovering around the pullover machine and I just decided to move to something else. Also somehow I forgot the fourth set here

Hanging Leg Raises 3-4x6-10
Bodyweight x10 10 8
Crunches 3x10-20
Bodyweight x20 20 20
Did these as a superset. Terribly terrific idea. My abs were thrashed and I was walking like someone hit me in the gut for a few minutes by the end of this

Quads & Hams & Calves
Date: 8/19

Lying Leg Curl 4x6-10
80x10
95x10 10 10 10
Using a pause at the top and a slow eccentric. If my legs aren’t huge in a few weeks I’m gonna be so pissed I’m enduring all this pain.

Front Squat 5x6-12
45x10 95x10
115x12 12 12 12 12
I got to the gym late and flew through these. Not a good call, I couldn’t catch my breath throughout the whole rest of the workout which would end up being two more sets.

Good Morning 3x8-15
115x15 95x15
I usually get a great feel in my hams and glutes doing these but I was so tired from the squats I didn’t feel much of anything. Besides sudden nausea and a strong desire to stop breathing after the second set. Just called the whole thing there and will just do this day better next week.

Rushing workouts is bad!!! Just modify the damn thing or skip a day

Chest & Biceps & Abs
Date: 8/21

Bench 5x5
45x15 95x5 135x5
165x5 5 5 5 5
These are the perfect weight to fry my chest. I never thought the bench would be my main chest movement but I’m starting to feel my chest more with this exercise than any other.

Low Incline DB 3x6-10
45x10 10 10

Machine Chest Fly 4x12-20
70x20 20 20 20

DB Curls 4x5
25x5 5 5 5
I may switch this to a barbell curl because all the dumbbells were being used today and made this far more difficult. Since the 30s 35s and 40s were all taken and the 25s were not what I wanted.

Machine Preacher Curls 3x8-12
45x 12 12 12

Reverse Curls 3x10-15
25x 12 10 10

Kneeling Ab Wheel 4x6-12
Bodyweight x 10 10 10 8

Shoulders & Triceps & Calves
Date: 8/22

Machine Rear Delts 3x10-15
55x15 15 15

Machine Laterals 4x8-12
55x12 12 12 12

Btn Press
45x10 65x5 95x5
Btn Push Press 4x5
115x5
125x5 5 5 5
Slowly lowering the bar was just destroying my shoulders in the best possible way.

EZ Bar Skullcrushers 3x6-10
45x10 10 10

Machine Overhead Triceps Extension 3x8-12
70x12 12 12

Cable Pushdowns 3x10-15
Underhand 30x 12
Over hand 30x15 15
I hate how weak my arms are. That is all

Standing Calf Raises 4x6-12
55x12 12 12 12

Back & Abs
Date: 8/25

2 min Plank Series
30 sec plank
30 sec both ways side plank
15 sec both sides one arm plank
I used to always warmup with this and want to start using it more so gonna log it when I do it

Wide Grip Pullups 4x6-10
Bodyweight x 10 7 6 6
Being able to consistently hit 10 wide grip pullups every back day is awesome. Can’t wait to hit it for a couple sets

Rack Pull (Above Knee) 4x4-8
135x10 185x5 225x5
275x8 8 8 8
Moved this up another notch above knees and I got the feeling I was looking for.

Pullover Machine 4x10-15
90x15 15 15 15
I moved this in front of the cable rows just to see how it feels.

Seated Cable Row (V-Bar) 3x8-12
100x12 12 12
Had to cheat a couple reps at the end of the last two sets. Will probably keep this at the end as that ability to cheat a few reps is really nice

Kneeling Ab Wheel 3x6-10
Bodyweight x10 10 10

Roman Chair Knee Raises 3x10-20
Bodyweight x20 20
Kept feeling these in my hip flexors going back to crunches next week.

I ended up playing tennis for an hour and a half yesterday. Finally remembering how to serve a decent ball and hit a hard backhand. This was great but when I woke up today all around both my shoulders I’m super sore. At least today is legs

Quads & Hams & Calves
Date: 8/26

2 min Plank Series
30 sec plank
30 sec both ways side plank
15 sec both sides one arm plank

Lying Leg Curl 4x6-10
70x10
90x 10 10 10 10

Front Squat 5x6-12
Overhead Squat 45x10
95x10
135x12 10 10 8 7
I should work more overhead squats into my warm ups. I definitely couldn’t hold that position as well as I have in the past. On a more related note doing these higher rep squats is really forcing me to dial in my form.

DB Rdls 3x8-15
40x15 15 15
This felt perfect. I was having a lot of trouble with these straight leg hamstring movements the last couple leg days but this was great felt exactly what I wanted where I wanted it.

Walking Lunges 3x8-15 reps each leg
40x15 15 12
Fuck these are hard on the cardio. I only feel unconditioned in the weight room. If it’s basketball or tennis or soccer I’m fine but 30 consecutive lunges just ends me.

1 Leg Calf Raises 3x10-15
Bodyweight x15 15 15

Seated Calf Raises 3x12-20
25x 17 14 12
I must suck at these because I see ppl much smaller hit more weight for more reps than I can at this while this 25 pounds thrashed my calves.

My Right Shoulder was still pretty sore but decided it was time to bench all the same.

Chest & Biceps & Abs
Date: 8/27

2 min Plank Series
30 sec plank
30 sec both ways side plank
15 sec both sides one arm plank

Bench 5x5
45x10 95x5 135x5
165x5 5 5 5 5
For some crazy reason my grip was feeling uncomfortable in every position i put my hands. I found the groove for the last set but before that it was rough going.

Low Incline DB Bench 3x6-10
50x10 10 10
These were amazing. This body part split has led me to get pumps I have never had in my entire lifting career.

Machine chest sets 4x12-20
Machine Incline Chest Press 90x12
Machine Bench 90x15
Machine Decline Chest Press 90x 20
Machine Chest Fly 55x17
This was fun wanted to just try to get the biggest chest pump possible. Was successful

Curls 4x4-8
40x10
60x8 6 5 4

Machine Preacher Curls 3x8-12
45x 12 10 9

DB Hammer Curls 3x10-15
15x 15 10 10

Hanging Leg Raises 4x6-12
Bodyweight x 12 10 9 8

Shoulders & Triceps & Calves
Date: 8/30

Machine Rear Delts 3x10-15
55x15 15 15

Machine Laterals 4x8-12
55x 15 12 9

Btn Press
45x10 65x5 95x5
Btn Push Press 4x5
115x3 135x1 155x1 (PR) 175x1 (Bigger PR)
115x5 5 5
Wish i would have thought about it and went with one more Max attempt at 185 to have push pressed my bodyweight but gonna have to wait till the next time i randomly feel like maxing out.

Machine Overhead Triceps Extension 4x8-12
70x12 85x12 100x10 85x12

EZ Bar Skullcrushers 4x6-10
45x10 10 8 8
I just want to say i hate training triceps

Standing Calf Raises 4x6-12
75x 12 12 10 12
That final set turned me into a baby deer on roller skates

Day 8/31

Had to do a fitness assessment today for a class I’m in and had to run on a treadmill and do pushups and situps. Was disappointed in my self with the max set of situps and pushups. I did get 2 cool stats though that I’ve never had measured before

Body fat percentage 14%
vo2 Max is 41.3

Pushups 22
Situps 29
These were after running on a treadmill to calculate the vo2 max but still disappointing

Front Squat
45x10 95x5 135x5 185x3 225x1 245x1(PR) 255x1 (PR)
Since i was already in the school gym figured I’d do something and that something was max on front squats. Very glad i did these felt great

Parallel Grip Pullups
10 reps

DB Curls
20x10 10
Just called it here since i had to get ready for my next class

Front Squat PR video

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I realized I’m done with the bodybuilding approach. That just isn’t my goals so the training wasn’t meaning much to me. So I’m gonna switch to something more strength oriented. Did learn some interesting things about mmc and how to feel certain muscles during exercises which is only gonna help me with strength going forward.

Not sure what I want to do next. I’m leaning towards either The Complete Power Look Program or Westside For Skinny Bastards. Gonna think it over this week and make a decision after that.

On to today’s workout

Upper Bench
Date: 9/3

Conditioning Work Bodyweight Series
Finish One before starting next exercise
Chins 25 reps
Situps 50 reps
Pushups 75 reps
Squats 100 reps
Time: 19 minutes 26 seconds
Wanted to try the Alpha thing with conditioning before my workout. This definitely was underestimated. Didn’t seem to effect my workout much though. Will be trying this a few times a week to try to build up a little better work capacity.

DB Bench Press 1-5RM
30x10 45x5 60x5
75x3 (PR)
Haven’t gone heavy on these in awhile and hit a Rep PR which is pretty awesome.

DB Floor Press 3 sets 50 reps
40x15 13 13
This is definitely the right weight for this. Also this was a killer chest pump

Cable Row 4x6-10
85x10 10 10 10

Machine Pullover 4x6-10
90x10 10 10 10

Machine Triceps Extensions 3 sets
100x12
85x10
70x7

Machine Preacher Curls 3 sets
45x15
35x8
25x10

I was happy even with the damn near 20 minute conditioning work i got this done in just over an hour.

Lower
Date: 9/4

10 min Stair master
Was not feeling into it at first so hit the stairs to get the blood flowing

Sumo 1-5RM
135x10 185x5 225x5 275x3 315x3
335x4 (PR)
This is a rep PR solely because I’ve never hit more than a single over 315 but I’ll still take it. Took some videos to make sure my form is still alright since its been awhile since i took a serious set of deadlifts

Speed Back Squats 8x3
45x10
95x 3 3 3 3 3 3 3 3
I’ve always read about these figured why not give them a try. I used an app called interval timer to keep my rest at 30 sec and my sets 5 sec and basically tried to beat it every time it made this whole thing really intense.

Goblet DB Bulgarian Split Squats 3x6-10
40x10 10 10

DB Rdl 3x8-12
40x12 12 12

Adductor Machine 3 sets
130x17
115x9
100x9
Abductor Machine 3 sets
130x18
115x11
100x9