Moffman Training Log, 5ft7 168lb

Training Logs
41

Took a bit more rest this week than I have been in weeks past. I’m not going anywhere though, just put an order in for some HOT-ROX, and creatine. So far I’m pleased with my progress. Weight is holding steady around the low 160’s…I just have a bit more fat left really. I closer than I have ever been toward my fitness goals and I am definitely the strongest I have ever been in my life at the moment which is awesome…even its not all that strong by others standards.

I’m not certain what I’m going to do when I get the HOT-ROX…i feel like i could stand to put on some muscle and then cut again but at the same time I feel like I only need to lose a little more fat and I would be getting to see my abs.

May 8, 2009

Session 1
Squat:
135x10
205x10
255x5
255x3
255x2

Good Mornings:
82x10
82x10

Leg Extensions:
105x13
105x11,4

Leg Curls:
70x10
70x6,(1)neg

Session 2:(jay came by and i just did this with him to get some chest work in.)

Standing EZ Bar Curls
82x9

Bench Press:
185x10
205x5

Inc Bench:
135x11
155x9

Dips:
15,12

Over Head Press:
82x6 tri’s were dead so I said done.

42

Figure I would toss a photo up that is recent.

Trying to put a photo up but it doesnt seem to want to go up here so I’m not sure whats going on.

43

May 9, 2009

Pull Up:
Bodyx5
Bodyx5
25x5,3,1,(1)negative rest pause set

Chest Supported Row:
62x10
62x10
112x8
112x6

Over Head Press:
62x10
62x10
112x6,3,2 Triple Rest Pause

Under Hand Bent Over Row:
132x7
132x5,4 RP

Felt good pretty hot in the garage, body is def sore from yesterday…legs feel more sore than they have in a while.

44

Your squats from about a month ago looked good. It looks like the poundages are coming along nicely as well.

Have you tried the mixed grip for your deadlifts? It might help with some of the grip issues.

45

I feel bad for not keeping up with this log, I definitely have not stopped training but I did stop reporting it. In the past 2 months I’ve kept up with lifting but with a bit of a lowered level of consistency. In this time I have maintained but probably not improved on anything other than I feel healthy and somewhat rested. I’ve definitely been keeping up with the articles on the site. I’m always waking up and checking out the latest article and waiting with some excitement for the I,Bodybuilder program to be released. Right now I’m at right around 162-165 pounds. I could easily drop a few more percentage points in the body fat department but I’m at a point now where I feel satisfied that I’m no longer fat. This is leading me to become more comfortable to shift my focus on muscle building.

I’ve read some of the info that CT has in his forum about his paraworkout nutrition. I’m trying to do the best I can with what supps I have which are basically Whey, Creatine, and slow Casein. Casein is too slow to use paraworkout so basically i’m left with whey and creatine as my only preworkout supplements at the moment and of course food.

I’m planning on trying this for a while,

Banana + Cup of Milk -1hr
1serving whey + 3tbsp Table Sugar + Creatine -15min
1 serving whey sipped during workout
1 serving whey + Fish Oil +1hr
1 can of tuna + 1tbsp EVOO +2hr

This totals up to being

1,037 Calories
34.3 Fat Grams
85.3 Carb Grams
100.1 Protien Grams

I know its not optimal but I am poor at the moment so its what I can afford as whey bananas milk and sugar are very cheap. I tried this today and I can handle getting it all down without much trouble.

Also I recently got to test my bench and my deadlift.

Maxes 7/21/2009
Bench 243lb
Deadlift 323lb (got 343 to my knees)

So I know where I’m at, and now I want to better those numbers. Hoping that the protocol I’ve decided to try along with eating well through out the day will allow me to get stronger while gaining no fat.

46

July 24, 2009

Today I got out in my yard so I could drop the weights. Also inside my garage is quite hot so it felt better in the open air with the slight breeze. Still it was in the upper 80s when i was doing this.

Snatch
103x10
123x5
153x0 fail

I suck at the snatch. I feel like I can get 153 but I need better form.

Cleans
153x10
173x10

I suck at this as well, but maybe not quite as bad as I am on the snatch.

Thrusters
103x10
103x8
103x7

Pull Up:
6,6,4

Forearms and grip were too tired from all the pulling to do many of these.

Dips:
6,5

Went very slow on the way down and paused for two breaths at the bottom.

This was a fun workout, I feel like I need to keep this kind of stuff incorporated into my training to keep things fresh, plus I feel like the explosive pulling that you do while cleaning could help me get my deadlift up. I definitely need to do it more and get the weights up a bit, which I feel will come as I get better with the form.

47

July 27, 2009

One of my friends became the manager of the gym that is close by my home, so I “won” a free one month membership in a drawing that was definitely rigged. Today i went up to the gym and claimed my prize. I’ve never really liked gyms all that much, and I can say that today didn’t change that. If not for the insane temps around here these days I would much rather lift in my garage. The advantage is that I now have access to some equipment that I don’t have in my garage, esp dumbbells.

DB Bench Press:
40x10
55x10
65x7
65x5
65x4

I havent done any DB bench presses since I started with this who lifting thing back in January. I can say that they were definitely difficult and I could not do as much weight as I thought I might be able to do. I also noticed that my left side is slightly weaker than my right, but I doubt thats unusual since I’m right handed. Even though I was able to do less than I thought I would be able to do I feel like it was productive and that I will feel some soreness tomorrow.

Neutral Grip Pull Up
8,6,5,4,3,3,3,3

I have small hands and this pull up station has bigger grips than my station here at home and I had a harder time maintaining my grip on the handles than I do here at home.

Back Squat:
135x10
185x10
225x9
245x6
245x5

I had guy a bit older than me maybe 37 or so work in with me on the last 3 sets on squat. He mentioned that he didnt see many people do squats in the gym like I was doing. Said he sees a lot of people who dont go down very far or those dudes who look pretty jacked but hardly work when they are in the gym and dont touch the squat rack. It was fun to talk with him, and he told me my form looked good so that was a nice pat on the back that I never would have gotten in my garage.

Dips:
13

At this point I had been in the gym an hour and felt pretty blasted from straining on the squats. My head was hurting a bit from the pressure I had built up in it while straining. I need to work on a way to avoid that but I’m not sure there is one. I will try to be more cognizant of my breathing next time.

48

July 29, 2009

Second day working out in the gym rather than the garage.

Deads:
135x10
185x10
225x3,2,2
225x3,2,2
225x4,2,2
225x3,2,2

The bar I was using was very slick in comparison to bar I have here at home. I had a really hard time keeping hold of it, so I just kept doing rest pause and tried to dry my hands with a paper towel in between. I know the sweat on my hands isnt helping much with this either. I try regular and mixed grip, I do better with mixed grip but it isnt a cure. Need Chalk.

DB Overhead Press:
30x10
35x10
40x9
45x4
45x4

The 45’s seemed a lot harder than the 40’s. First chance at using dumbbells for this move.

Tri Push Downs:
60x10
80x10
100x8

Did this with the rope attachment on a cable station.

Cable Crunches:
80x12
100x10
110x10

Did these on my knees, bringing my elbows from above my head pulling down to meet my knees.

49

Going to make a Huge Update here to catch up:

August 3, 2009

Working out in Commercial Gym

DB Bench
45x12x5

Squat:
135x10
185x10
225x10
245x6
245x5
245x4

Bodyweight Pull Ups:
9,7,6,5,4,4,4,3,3,4

August 4, 2009

At Gym

Kinda was all over the gym, not a very well planned workout.

Pull ups, 10, 5
TBar Row 70x10x2 80x10
DB Shrug 70x10 70x8
DB OH Press 40x10 40x8 40x6
Seated Cable Row 120x10 135x10 165x5,3 165x3
Bench From Pins about 4 inches from chest 225x5 245x3 265x1

August 6, 2009

At Gym

Deadlift
135x10
155x10
185x6
205x6
225x3,2
245x2,1
265x1,1

Curls on a machine
90x6
70x7
60x7
60x6

Reverse Curls
35x10
35x10
45x5

left wrist is weak on these

Cable Crunches
150x12
150x13
150x9
150x7

Front DB Delt Raise
17.5x8x5

Assisted Pull Up
-40x7
-40x6
-40x5

August 7, 2009
At Home

Bench Press:
135x5
145x5
155x5
165x5
175x5
185x5
195x4
185x4
175x5
165x5
155x5
145x5
135x5

August 11, 2008
Gym

Back Squat:
135x10
185x10
225x8
245x5
245x4
245x3
245x2
245x2
245x2

Seated Calf Raise
90x8
90x10
135x8

August 12, 2009
gym

DB Bench
40x12
40x13

Pull Ups
5,6

DB OH Press:
35x4
35x6
35x7

DB Row:
35x10
35x9
35x8

Decline Bench Press:
95x12
135x10
165x10
175x7

Machine Fly:
130x10
135x8
135x7
135x6

August 17, 2009

Bench:
135x10
155x10
185x9
185x6,2

Pull Up:
10,9,5,5,2

August 18, 2009

Back Squat:
135x10
185x10
225x10
245x6
245x5
245x4
245x4

August 20, 2009

Bench:
135x10
155x10
185x10
195x6

Pull Up:
5,7,6,5,5,6,5,5

Thrusters:
103x8
103x10
103x8
103x4

Under Hand Row:
103x10
103x10
103x9

August 24, 2009

Squat From Pins:
135x4
185x4
225x2
275x2
315x0
315x0

Squats:
245x6
245x5
245x5
245x4
245x4

August 26, 2009

Neutral Pull Up:
10,8,6,5,4,4,4,3,3,3

Bench:
135x10
155x10
165x10

Machine Inc Press:
90x8
110x9
110x9

Under Hand Row:
95x10
115x10
125x7
125x6

BB Complex, Row/Deadlift/Front Squat
95x10/10/10
95x10/10/10

Curls:
65x9
65x7

August 31, 2009

Deadlift:
153x10
203x10
203x10
223x5
238x5
253x5

Bench Press:
135x10
155x10
165x7
175x5
175x5
175x5

Quad Extension:
80x15
80x14
80x13
80x9,3

Dips
8,8,7,6

That was all of August.

50

September Up Next

51

September 2, 2009

Squat:
135x6
185x5
223x5
243x5x5

Pull Up:
9,8,6,5,5,4,4,3,3,3,2

Over Head Press:
62x10
77x7
87x6
103x5
113x3

Preacher Curls:
62x10
62x10
62x9

Push Up:
10,10,10

September 5, 2009

Squats:
135x10155x8
223x8
248x5x3
243x5x2

Bench:
135x5
155x5
170x5
185x5
195x5x4

Neutral Pull Up:
8,8,6,5,2,1,1,1,1

September 9, 2009

Squat:
135x5
185x5
223x5
243x5x4
248x5
223x10

September 10, 2009

Bench:
135x10
155x10
165x10
175x9
185x7
195x4,1

Pull Up:
10,8,6

Dips:
10,10

Under Hand Row:
103x10,5

September 14, 2009

Bench:
135x10
155x5
185x5
195x5
205x4x4

Pull Up:
5
5x5
10x5
15x5
20x3x4

Next 3 in a circuit:
Dips:
10,10,10,10

Underhand Row:
82x12
97x10x3

Front Squat:
65x7
65x8
65x10
65x10

September 15, 2009

Squat:
135x5
185x5
223x5
248x5x5
223x10
223x3

September 18, 2009

Incline Bench:
135x10
145x10x3
145x7x2

Next 4 in Circuit:
BO Rows:
82x15
97x10x3

Dips:
8,8,8,8

Pull Up:
5,5,5,5

Front Squat:
65x10x4

September 22, 2009

Squats:
135x2
165x2
195x2
205x5
215s5
228x5
238x5
248x5
258x5
268x5

September 23, 2009

Bench:
135x5
155x5
165x5
175x5
185x5
195x5
205x5
215x1,1

Pull Ups:
5,5,5,5,5,5,5,5,3

September 25, 2009

Dips:
3,3
7.5x3
15x3
20x3
25x3
30x3
35x3

Curls:
62x3
67x3
67x3
72x3
77x3
82x3
87x3
92x3

OH Press:
65x5
75x5
85x5
95x5
105x5

Preacher Curls:
62x3
67x3
72x3
77x3
82x3

September 28, 2009

Squats:
135x5
165x5
195x2
205x3
223x3
243x3
263x3
273x3
283x1(hit pins on second rep got off balance)
283x3

Kinda felt like I strained my back on these heavier squats…definitely could feel it next day. Too much forward lean on a couple.

September 29, 2009

Bench:
135x5
155x5
170x5
185x5
195x5
205x5
215x3,2
185x6

Pull Up:
5
5x4
10x4
15x4
20x4
25x4
30x3
7,4

DB Fly:
40x6
40x6
40x6
40x8

Single Arm DB Row:
40x10
45x10
50x10
55x10

September 30, 2009

Curls:
32x12
42x12
52x8
62x8
72x6
82x6
92x4
102x2

OH Press:
32x12
42x12
52x8
62x8
72x6
82x6
92x6
92x5

Preacher Curls:
62x9
67x6
72x5
77x5
82x4
82x2
62x8

Dip:
9
5x8
10x8
15x8
20x8
27.5x8
6

That sums up September.

52

One of my goals has been to get my deadlift up. I got 323 back on July 21, 2009, and got 343 to my knees. Through August and September I took emphasis off the deadlift and focused more on doing Squats. I felt like this was a decent plan to help my deadlift out. When October hit I felt like it was time to check out my progress.

October 2, 2009

Deadlift:
65x5
135x2
185x1
223x1
273x1
313x1
343x1 NEW PR 343x1 - YouTube
353x0 So Close 353x0 - YouTube
223x5
233x5
243x5
253x5

After watching the videos I decided that I was letting my butt come up too much before I broke the weight off the ground. I’m working on keeping my ass down and really trying to pull the bar into my shins by leaning back more.

Conditioning Circuit

Pull Ups:
5,5,5,

Leg Ext.
88x10
88x10
88x20

BO ROW:
103x8
103x7
103x5

Shrugs:
103x7
103x5

Upright Row:
62x7
62x5

53

October 5, 2009

I’ve started doing a split as follows:

Mon: Squat Day
Tues: Chest/Back Day
Weds: Arms
Thurs: Off
Fri: Deadlift Day
Sat: Circuit/Complex Day
Sun: Off

Pretty much just made this up, I think it covers things pretty well.

Squat:
bodyx10
135x10
185x5
223x5
238x5
248x5
258x5

Back is supertight so I cut this short. I’m pretty sure I strained it some in the last squat session and I’m still not over that. I think sitting at the computer slumped over is part of the problem. I need to do something to help it out.

54

October 6, 2009 Upper Day

Bench:
135x5
155x5
170x5
185x5
195x5
205x5
215x5
223x3
185x6

Pull Ups:
9,8,7,5,4,2,3,2

Was feeling kinda weak on these today.

DB Fly:
40x6
40x6
40x6
40x8

Single Arm DB Row:
40x10
50x10
55x10
55x10

Was up to five reps on 215, definite improvement over previous Bench Press days. Back still sucks.

55

October 7, 2009 Arms Day

Standing Curls:
32x8
42x8
52x8
62x8
72x8
82x8
92x7
102x3

OH Press:
32x12
42x12
52x8
62x8
72x8
82x8
92x8
102x5

Preacher Curls:
62x5
67x5
72x5
77x5
82x4
82x2
62x9

Dips:
8
5x8
10x8
15x8
20x8
27.5x8
2,4

I try to stay very vertical on these so as to emphasize the triceps and not the chest.

56

October 9, 2009 Deadlift Day

Deadlift:
103x5
135x2
155x2
175x2
195x2
215x2
233x2
243x2
253x2
263x2
273x2
283x2
293x2
303x2
313x2
323x2

I reset after each rep on these…not touch and go deadlifts. Felt like I did a better job of staying down and using my legs to get the weight moving rather than my back.

4 exercise Circuit

Pull up:
5,5,5,5

Leg Ext:
88x10
88x12
88x12
88x17

Rows:
103x5
103x8
103x8
103x7

Cleans:
103x5
103x5
103x5
103x5

This definitely got the blood flowing. Low Back was a little tight but not bad.

57

October 10, 2009 Circuit Training Day

Five Exercise Circuit:

Pull Up:
6,5,5,5

Front Squat:
103x8x4

Bench:
135x10x4

Leg Ext:
88x10x4

Deadlift:
103x10x2
103x8
103x7

Low back was pretty tight today, had to shave a few reps off the last two sets of deads.

October 11, 2009 Off Day

Visited my Mom today. I got her to find a bit of PVC pipe from out of all her junk. Going to start rolling on this some in hopes of helping out my back. Its not as nice as a bit of foam but I still think it will help.

58

October 12, 2009 Squat Day

Squats:
135x5
135x5
185x5
223x5
238x5
248x5
258x5
268x5

Back felt better than it did last week. Not 100 percent but still much better than last week. None of the crazy tightness like I had last week.

On the negative side of things I hurt my knee in this workout. I’ve been trying to concentrate on being explosive out of the hole and accelerate the bar up. While doing this I had a bit of a pop in my left knee. Kinda feel like I hyperextended it a bit. Doesn’t really feel serious but I always worry when I get joint issues, and the way it popped and felt when it happened made me a bit more nervous about it. I’m going to take it easy for the next few days and see how it feels.