T Nation

Muzzer's Log


Age: 22
Height: 5'10

I have been training on and off (mostly off) for the past 2 years. Im hoping this log will keep me in check.
I want to hit 405, 315, 225 for deadlift, squat, bench in 3 months. I think squat and bench will be easy to get, deadlift will be very difficult.

Squat: 270
Sumo DL: 335
Bench: 205
Chins: 9 at 178
Weight: 178

Going to be following my own split...

Sunday: Legs
Monday: Upper Body
Tuesday: Sprints
Wednesday: Upper Body
Thursday: Hockey
Friday: Upper Body & Hockey
Saturday: Off

Legs: Ill be following the routine from DeFranco's greatest gains ever article

Upper Body: Alternating between
Chins 5x5 - Bench 5x5
DB Row 3x8 - DB Military 3x8
Shrugs 3x8 - Dips 3x8
DB Curl 3x8 - Skull Crushers 3x8
Incline Bench 5x5 - Pull Ups 5x5
Decline Press 3x8 - Arnold Press 3x8
Lateral Raises 3x8 - Hammer Curl 3x8
Omni-Rep Method (Best of Triceps article) 3x8 - Preacher Curl 3x8

15 m x 4
flying 20s x 4
20 m x 3
40 m x 3

I take Whey protein after working out and 3.2 grams of fish oil daily.
Any advice would be appreciated...



A1) Chins 5x5 - BW, didn’t get 5th rep of last two sets, rested 10 seconds then got it
A2) Bench 5x5 - 145
B1) DB Row 3x8 - 55
B2) DB Military 3x8 - 35s
C1) Shrugs 3x8 - 100s
C2) Dips 3x8 - BW
D1) DB Curl 3x8 - 30s
D2) Skull Crushers 3x8 - 25s

Weight: 182