T Nation

My Training


This log is for me so I can track my progress and see improvements on print on a weekly basis.
BW: 180 lbs
Height: 5'11
Squat: 352 lbs (160 kg)
Bench: 220 lbs (100 kg)
Deadlift: 441 lbs (200 kg)

Currently I am on a 4x a week bodybuilding split, goes like this:

Monday - Delts and arms
Tuesday - Legs
Thursday - Chest
Friday - Back

I just go by feel in the gym, i don't plan workouts before i get to the gym.
Feel free to comment, give your two cents or ask questions.


16.05.11 - Delts and arms
Started off with foam rolling and stretching

Arnold presses 3x8w/40 lbs (18 kg) dumbells - 1x6w/44 lbs (20 kg)
Lateral raises 3x15/17 lbs (8 kg) dumbells
DeFranco Shoulder Protocol 3x10 w/ 22 lb (10 kg) plate and 13 lbs dumbells (6 kg
Lateral Raises Cable 1x15 11 lbs (5 kg) - 1x10 22 lbs (10 kg)
Rear delt cable flyes 2x15 33 lbs (15 kg)
Cable face pulls 2x12 57 lbs (26 kg)
Dumbell swings 2x20 w/ 48 lbs
Dips 3x10
Supinated pull ups 3x6
Barbell curls 1x12 w/44 lbs -1x10 w/55 lbs- 1x6 w/66 lbs

I am dealing with a winged left scapula and rotator cuff issues mostly on my left shoulder. Training is going very well and rehab is going ok. Am focusing on form and contraction because of the scapula. Did some external rotation and serratus anterior work afterwards and foam rolling.


Foam rolling and stretching
Front squats 2x5 w/ 155 & 165 lbs (70 & 75 kg)
Squats 1x8 w/ 176 lbs (80 kg)
Deadlifts 3x3 w/ 265, 287 & 309 lbs (120, 130, 140 kg)
Leg press w/ weight stack 3x20 superset w/ standing leg curl 3x10 per leg
Leg extensions 1x15 each leg and 1x10 both legs
Front lunges 1x20
Some ab and calves work
Foam rolling and stretching


Cable crossover trisets High/Mid/Low 2x30
Incline db press 2x8 w/ 22 & 24 kg - 1x6 w/ 26 kg
Db bench press 1x12 w/ 16 kg - 1x10/18 kg - 1x10 w/20 kg
Superset w/ db flyes 4 kg
Incline bb press 1x20 30 kg - 1x15 40 kg - 1x10 50 kg drop set to 40 kg 1x6
CT db press 14 kg 1x10 - 18 kg 2x8
LF chest press - 3x15-12-10
Cable crossover 2x10