MG's Training log

I’ve been switching up my routine too often to make any progress, and have had training add for a few years. I’ve made slow progress, but went from about 65kg to 87kg (143lbs, now close to 195lbs) in about 2 or 3 years. I know what my goals are, but i can never stick for long enough to achieve them. Intensity and consistency are always key to making progress, so this isn’t so much about the program as me trying to stick to it. Well, wish me luck!

I’m following the 4 day split, not because i don’t have enough time for the 6, but because the six day split is probs a bit advanced for me. I just wanna keep it simple

Ramp 1

Day 1
Rack Chins
Bench Press
Barbell Curls
Calf Raises

Day 2
Wide-Grip Shoulder Press (Behind the neck)
Close-Grip Bench
Squat
Crunches

Day 3
DB Row
Incline Bench
Front Squat
Military Press
Calf Raise
DB Curls
French Press

Day 4
Deadlift
Bench Press
DB Row
DB Military Press
Calf Raises
Skullcrushers
Hammer Curls

I’m starting monday, so wish me luck!! oh and btw, i work out at home, which is why i don’t include machine exercises

I’ve been reading a bit more, and i think that the six day option is probably better. I can make the time, and want the results. So here’s my new routine:

Day 1
Rack Chins
Bench Press
Barbell Curls
Calf Raises

Day 2
Behind The Neck Press
Close-Grip Bench
Back Squat
Weighted Crunches

Day 3
DB Rows
Incline Bench
DB Incline Curls
Seated Calf Raise

Day 4
Upright Row
Dips
Deadlift
Hanging Leg Raise

Day 5
Barbell Rows
Bench Press
Hammer Curls
Calf Raise

Day 6
Seated Military
Decline Skull Crushers
Back Squat
Weighted Crunches

Can’t wait to start

OK so first day:

Rack Chin
BW X 15
BW X 15
BW X 12

Bench Press
60kg X 15
" X 15
" X 15

Barbell Curls
20 X 15
" X 15
" X 15

Dumbbell Single-Leg Calf Raise
16 X 15
" X 15
" X 15

Felt good today and ready to train again!! I had a deload last week so i’m feeling better.

Never done such high reps, so i got a real good pump

Fuck you behind the neck press!!!

Training got cut short, i think i did something to my shoulder

Hopefully it goes by tomorrow

Incline Press
50 X 12
50 X 10
50 X 10

DB Row
20 X 12
20 X 12
20 X 12

Dumbbell Curls
10 each side X 12
10 X 10
12 X 10

Couldn’t be assed doing calves

Overhead Press
40 X 12
40 X 10
40 X 9

Dips
BW X 12
BW X 12
BW X 12

Deadlift
100 X 10
100 X 10
100 X 10
ARRRRGHHHH!!! haven’t done these in awhile, so were quite hard. Last time i got like 130 for 15, so marked decrease in strength

Garhammer Raise
BW X 12
BW X 12

Bent over row
50 X 10
55 X 10
55 X 10

Bench Press
70 X 10
75 X 9
75 X 9

Reverse Curl
20 X 10
20 X 10
20 X 10

Standing Calf Raise
15 X 15
25 X 10
25 X 10

Back on Preworkout drink, helping out alot with concentration and focus

Overhead Press
40 X 10
45 X 10
45 X 9

DEcline Skull-Crushers (plus bar)
25 X 10
25 X 10
30 x 10

Squat
90 X 10
90 X 10
90 X 10

Crunches
5 X 10
5 X 10
5 X 10

Ramp week 2

Rack Chins
BW X 15
BW X 15
BW X 15
BW X 15

Bench Press
50 X 15
55 X 15
55 X 15
50 X 15

Barbell Curls
20 X 15
20 X 15
20 X 15
20 X 15

Standing single leg calf raise
15 X 15
15 X 15
15 X 15
15 X 15

focused on explosive concentric and controlled ecentric

DB Overhead Press
30 X 15
30 X 15
30 X 15 ( kinda push press last few )
30 X 15 (same as above)

CGBP
50 X 15
50 X 15
50 X 15
50 X 15

Squat
70 X 15
70 X 15
60 X 15 (really tired energy systems wise)
60 X 15

Crunches
BW X 15
BW X 15
BW X 15
BW X 15

Ate too much before, try and cut back on pre-workout meals, or at least space them out. Don’t wanna throw up

Suggestion:
You shouldn’t be using the same weight for your exercises on all sets.
On today’s workout for your CGBP you went
50 X 15
50 X 15
50 X 15
50 X 15

If you got 50x15 for all of your sets you could have probably got 65 for 13-15 reps for your first set then dropped the weight for your second set (and so on) if you needed to. You are supposed to let the rep range you are lifting in dictate the weight you pick.

OK thanks man. I’m just trying to work out the weights i should be using, they are a bit easy for me, its just the rest periods that are annoying. I’ve never worked in this rep range before, i usually stick to lower rep stuff.

So I will increase the weight, i’m just testing to see where i’m at. No rush

Dumbell Row
22.5 X 12
22.5 X 12
22.5 X 12
22.5 X 12

Incline Press
55 X 12
55 X 12
55 X 12
55 X 12

Dumbbell Curls
25 X 10
20 X 12
20 X 12
20 X 10

Calf Raises
20 X 12
20 X 12
20 X 12
20 X 12

Overhead Press
55 X 12
50 X 12
50 X 11
50 X 10

Dips
BW X 12
BW X 12
BW X 12
BW X 12

Deadlift
110 X 12
100 X 12
90 X 12
90 X 12

Garhammer Raise
BW X 12
BW X 12
BW X 12
BW X 11

sorry girlfriends profile

Barbell Row
60 X 10
65 X 10
65 X 10
65 X 10

Bench Press
70 X 10
75 X 10
75 X 8
70 X 9

Reverse Curls
20 X 10
20 X 10
20 X 10
20 X 10

Standing Calf Raise
25 X 10
25 X 10
25 X 10
25 X 10

Overhead Press
55 X 10
55 X 9
50 X 10
50 X 10

Decline Tricep Extension
30 X 10
30 X 10
30 X 8
30 X 9

Squat
100 X 5 (lost HEAPS of strength)
90 X 10
90 X 8
85 X 10

Crunches
BW X 10
5 X 10
8 X 10
8 X 10

Rack Chin
BW X 15
BW X 15
BW X 13
BW X 14
BW X 15

Bench Press
65 X 14
65 X 15
60 X 15
60 X 15
60 X 15

Barbell Curls
25 X 15
20 X 15
20 X 15
20 X 15
20 X 15

Standing Calf Raises
20 X 15
20 X 15
20 X 15
20 X 15
20 X 15

Rack Chin
BW X 15
BW X 15
BW X 13
BW X 14
BW X 15

Bench Press
65 X 14
65 X 15
60 X 15
60 X 15
60 X 15

Barbell Curls
25 X 15
20 X 15
20 X 15
20 X 15
20 X 15

Standing Calf Raises
20 X 15
20 X 15
20 X 15
20 X 15
20 X 15

Dumbell Overhead Press
30 X 15
30 X 13
25 X 15
25 X 13
20 X 15

CGBP
60 X 15
60 X 10
55 X 13
50 X 15
50 X 15

Squat
70 X 15 (definitly increase weight next week up to 80)
70 X 13
65 X 15
60 X 15
60 X 15

Crunches
BW X 15
BW X 15
BW X 15
dinner was getting cold so i stopped

soooo tired, but ive lost some fat and gained some muscle, and people are noticing it, so i’m happy. hopefully my lifts go up with time