T Nation

My Logbook

Hey guys and girls,

I have put up some stuff in earlier years and made some decent gains since I joined up here. I went from 136 pounds (62 kg) up to 176 pounds in about 4 or 5 years. Although those numbers aren’t shocking, I did like the results and the ability to maintain my weight for MMA and BJJ.

My goals now however are slightly different. I would like to focus more on gaining muscle and aesthetics.

My workout schedule is based on a program posted on T-Nation and will be posted in the log.
My split is shoulders - legs - chest - back.

My starting weight is 176 pounds. I’ll add pictures later on.

Monday (Shoulders/Traps)

A. Seated dumbbell press
4 x 6-8 reps

B1. Upright rowing
3 x 10-12 reps

B2. Seated incline lateral raise
3 x 10-12 reps

C. Arnold press
3 x 8-10 reps

D. Lateral raise
1 x 100 reps (take pauses if needed)

E. Barbell power shrugs
5 x 5 reps

Wednesday (Quads/Hams/Biceps/Triceps)

A1. Back squat
1 x 15, 1 x 12, 1 x 8, 1 x 20

A2. Romanian deadlift
1 x 12, 1 x 10, 1 x 8, 1 x 15

B1. Barbell curl
3 x 6-8 reps

B2. Close-grip decline press
3 x 6-8 reps

C1. Preacher curl
3 x 10-12 reps

C2. Decline dumbbell triceps extension
3 x 10-12 reps

D1. Hammer curl
3 x 12-15 reps

D2. Cable triceps extension
3 x 12-15 reps (Traps conjugate/Shoulders heavy)

Friday

A. Barbell shrugs
4 x 6-8 reps

B1. Haney shrugs (behind the back shrugs in the Smith machine)
3 x 10-12 reps

B2. Upright rowing
3 x 10-12 reps

C. Standing calf machine shrugs
3 x 8-10 reps

D. Rear delt machine
1 x 100 reps

E. Military press
5 x 5

Monday (Chest/Back)

A1. Incline bench press
3 x 6-8 reps

A2. Bent over barbell rowing
3 x 6-8 reps

B1. Flat dumbbell bench press
3 x 10-12 reps

B2. Lat pulldown
3 x 10-12 reps

C1. Decline bench press
3 x 12-15 reps

C2. Seated rowing
3 x 12-15 reps

WEEKS 5-8

Monday (Upper chest conjugate/Biceps heavy)

A. Incline bench press
4 x 6-8 reps

B1. Low-incline dumbbell press (stop short of lockout)
3 x 10-12 reps

B2. Incline cable flies
3 x 10-12 reps

C. Low-pulley crossover
3 x 8-10 reps

D. Bench press
1 x 100 reps (take pauses if needed)

E. Barbell curl
5 x 5 reps

Wednesday (Quads/Hams)

A1. Back squat
1 x 15, 1 x 12, 1 x 8, 1 x 20

A2. Romanian deadlift
1 x 12, 1 x 10, 1 x 8, 1 x 15

B1. Leg press
3 x 10-12 reps

B2. Gironda leg curl (leg curl with an elevated torso, as in a push-up position)
3 x 10-12 reps

C. Leg curl
1 x 100 reps

Friday (Biceps conjugate/Upper chest heavy)

A. Barbell curl
4 x 6-8 reps

B1. Reverse preacher curl
3 x 10-12 reps

B2. Hammer curl
3 x 10-12 reps

C. Machine curl 2/1 technique (lift with 2 arms, lower in 5 seconds with 1 arm)
3 x 5-6 reps per side

D. Preacher curl
1 x 100 reps

E. High incline dumbbell press
5 x 5

Monday (Back/Triceps)

A1. Barbell rowing
3 x 6-8 reps

A2. Fat-man pull-ups
3 x max reps

B1. Weighted chins
3 x 6-8 reps

B2. Lat pulldown
3 x 10-12 reps

C1. Decline EZ-bar triceps extension
5 x 6-8 reps

C2. Rope triceps extension
5 x 12-15 reps

WEEKS 9-12

Monday (quadriceps/hamstrings)

A. Back squat
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

B1. Leg press
3 x 10-12 reps

B2. Leg extension
3 x 10-12 reps

C. Romanian deadlift
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

Wednesday (Shoulders/Back)

A1. Upright rowing
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

A2. Seated incline dumbbell lateral raise
4 x 12-15 reps

B. Cable lateral raise (one arm at a time)
3 x 15-20 reps per arm

C1. Barbell rowing
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

C2. Lat pulldown
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

E. Haney shrugs
3 x 12-15 reps

Friday (Biceps/Triceps)

A1. Preacher curl
4 x 8-10 reps

A2. Alternate dumbbell curl
4 x 10-12 reps per arm

A3. Reverse barbell curl
4 x 12-15 reps

B1. Close-grip bench press
4 x 8-10 reps

B2. Lying barbell triceps extension
4 x 10-12 reps

B3. Rope triceps extension
4 x 12-15 reps

Monday (Chest/Shoulders)

A1. Decline dumbbell press
3 x 8-10 reps

A2. Dips
3 x max reps

A3. Cable crossover
3 x 12-15 reps

B1. Seated dumbbell press
4 x 8-10 reps

B2. Standing lateral raise
4 x 10-12 reps

B3. Front dumbbell raise
4 x 12-15 reps

I’m doing 4 workouts per 8 days. It’s better for me because I need to work around my BJJ practices and teaching, combined with work.

the program itself was a sample program wich I modified in terms of ab workouts.

I’m keeping a food log too, so I can monitor calorie-intake together with protein and fat level intake.

any constructive criticism is welcome.

Did my Quad/Hamstring/BI/TRI yesterday:

Back squat:
40 kg x 15
60 kg x 15
80 kg x 8
80 kg x 20 (right knee got injured, didn’t press the weight higher for this set)

romanian deadlift:

70 kg x 12
70 kg x 10
80 kg x 8
60 kg x 15

Barbell Curl:

15 kg x8
25 kg x 8
35 kg x 8

CG Decline press:

15 kg x 8
25 kg x 8
25 kg x 8

Preacher curl:

15 kg x 12
20 kg x 8
15 kg x 12 (felt for was off with 20 kg on the bar, so went back to 15 for the higher volume set)

Decline tricep DB extension:

18 kg x 12
22 kg x 12
25 kg x 12

Hammer curl:

7 kg x 15
10 kg x 15
10 kg x 15 (wanted to hold decent for and prevent swining my entire arm)

Cable tricep extension:

20 kg x 15
30 kg x 15
35 kg x 15

Started workout with Chin-up, light biking and warm up sets of squat and DL.

Tonight I’ll be hitting Traps and Shoulders again. I’m feeling good today, slight stiff neck from BJJ class yesterday. I had a guy trying to rip my neck off, resulting in a sore neck today. Hopefully a good warm up will ease out the stiffness and then I can hit it hard again. Looking forward towards training.

I have been cleaning up my diet too and I feel great, sleeping well too!

I’ll try to upload my starter pictures tonight or this weekend.

Will keep people posted (if there are any people in here to start with :p)

Back after a couple workouts!

I’ve been doing well, a nagging knee injury is the only trouble I am having though.
A couple more weeks and that should also be gone!

Training is going well, sleep is so too and the workouts are progressing nicely.
My bodyweight is also increasing steadily but slowly.