T Nation

My Vegan, Keto, Paleo, Feminist, LGBTQ Training Log


#1

I’m not even sure what half those words mean but they sound catchy. I’m basically doing the 25 method so mostly 4x6’s, 5x5’s, and 8x3’s but I do stray away from that on some lifts. Just a little background. I’m 36, 6’0, 210lbs, and around 12% BF. I just finished up an EQ/Test cycle and wlll be cruising for a couple months on 250mg/week of Test E. This is a pretty straight forward 4 day split broken up into Chest, Back, Shoulder/Biceps, and Legs/Triceps. That’s about it. Enjoy.


#2

7/3/18
Legs/Triceps

Squat
Set 1: 135 lb × 10 (warm up)
Set 2: 225 lb × 5 (warm up)
Set 3: 315 lb × 3
Set 4: 365 lb × 1
Set 5: 315 lb × 3
Set 6: 315 lb × 3

Tricep Dip
Set 1: +45 lb × 12
Set 2: +90 lb × 5
Set 3: +135 lb × 2
Set 4: +90 lb × 5
Set 5: +90 lb × 5

Stiff Legged Deadlift
Set 1: 135 lb × 5
Set 2: 225 lb × 5
Set 3: 245 lb × 5
Set 4: 225 lb × 5

Skullcrushers
Set 1: 90 lb × 10
Set 2: 110 lb × 5
Set 3: 120 lb × 3
Set 4: 110 lb × 5
Set 5: 110 lb × 5

Leg Extension
Set 1: 100 lb × 10
Set 2: 100 lb × 10
Set 3: 100 lb × 10
Set 4: 120 lb × 8

Tricep Extension
Set 1: 100 lb × 10
Set 2: 110 lb × 10
Set 3: 100 lb × 8
Set 4: 100 lb × 8

Seated Calf Raise
Set 1: 135 lb × 10
Set 2: 135 lb × 10
Set 3: 135 lb × 10
Set 3: 135 lb × 10

Notes: Definitely seeing a decline in overall strength across the board. Nothing alarming but its still a bit demoralizing.


#3

Chest
Tuesday, July 3, 2018 at 6:38 AM

Bench Press (Dumbbell)
Set 1: 160 lb × 10
Set 2: 200 lb × 5
Set 3: 220 lb × 5
Set 4: 260 lb × 4
Set 5: 240 lb × 5
Set 6: 240 lb × 5

Decline Bench Press
Set 1: 250 lb × 6
Set 2: 270 lb × 5
Set 3: 270 lb × 5
Set 4: 250 lb × 5

Incline DB Press
Set 1: 200 lb × 6
Set 2: 220 lb × 5
Set 3: 220 lb × 5
Set 4: 200 lb × 6

Dumbbell Pullover
Set 1: 85 lb × 10
Set 2: 85 lb × 10
Set 3: 85 lb × 10

Cable Chest Fly
Set 1: 50 lb × 10
Set 2: 90 lb × 10
Set 3: 90 lb × 10

Notes:


#4

Back
Tuesday, July 3, 2018 at 5:14 PM

Deadlift
Set 1: 135 lb × 10
Set 2: 225 lb × 5
Set 3: 315 lb × 5
Set 4: 405 lb × 2
Set 5: 315 lb × 4

Pull Up
Set 1: +1 lb × 10
Set 2: +25 lb × 5
Set 3: +45 lb × 4
Set 4: +25 lb × 5
Set 5: +1 lb × 10

T Bar Row
Set 1: 180 lb × 5
Set 2: 205 lb × 4
Set 3: 215 lb × 3
Set 4: 180 lb × 5
Set 5: 180 lb × 5

Rear Lateral Raise
Set 1: 70 lb × 10
Set 2: 80 lb × 10
Set 3: 90 lb × 8
Set 4: 80 lb × 10

Lat Pulldown
Set 1: 250 lb × 5
Set 2: 250 lb × 5
Set 3: 250 lb × 5
Set 4: 250 lb × 5

Back Extension
Set 1: +1 lb × 10
Set 2: +35 lb × 8
Set 3: +1 lb × 10


#5

LGBTQ is a training split, bro.
Legs
Glutes
Back - well, hip hinge
Torso - upper back & chest
Q - is a wild card - going by feel day - HIIT or speed work, assistance stuff etc


#6

Shoulders/Biceps
Thursday, July 5, 2018 at 12:07 AM

Shoulder Press (Dumbbell)
Set 1: 130 lb × 10
Set 2: 160 lb × 5
Set 3: 180 lb × 5
Set 4: 180 lb × 5
Set 5: 180 lb × 5
Set 6: 170 lb × 5

Lateral Raise
Set 1: 60 lb × 10
Set 2: 70 lb × 10
Set 3: 80 lb × 8
Set 4: 60 lb × 10
Set 5: 60 lb × 12

Rear Lateral Raise (machine)
Set 1: 110 lb × 10
Set 2: 120 lb × 10
Set 3: 120 lb × 10
Set 4: 120 lb × 10
Set 5: 110 lb × 10

Upright Barbell Row
Set 1: 115 lb × 10
Set 2: 135 lb × 10
Set 3: 115 lb × 10

Barbell Bicep Curl
Set 1: 45 lb × 15
Set 2: 65 lb × 12
Set 3: 85 lb × 10
Set 4: 105 lb × 5
Set 5: 85 lb × 10
Set 6: 85 lb × 12
Set 7: 85 lb × 10

Hammer Curl
Set 1: 50 lb × 15
Set 2: 50 lb × 15
Set 3: 40 lb × 20
Set 4: 40 lb × 20
Set 5: 40 lb × 20

Bicep Curl (Machine)
Set 1: 70 lb × 12
Set 2: 70 lb × 12
Set 3: 70 lb × 12
Set 4: 70 lb × 12

Notes: Lifts were up surprisingly. Not expecting to make any gains for the next two months but it’s nice when your numbers aren’t taking a dive for once.


#7

Shoulders/Biceps #2
Wednesday, July 11, 2018 at 1:09 PM

Shoulder Press (Dumbbell)
Set 1: 130 lb × 10
Set 2: 180 lb × 5
Set 3: 180 lb × 5
Set 4: 180 lb × 5
Set 5: 180 lb × 4
Set 6: 180 lb × 5

Lateral Raise
Set 1: 60 lb × 10
Set 2: 70 lb × 10
Set 3: 80 lb × 8
Set 4: 60 lb × 10
Set 5: 60 lb × 12

Rear Lateral Raise
Set 1: 80 lb × 10
Set 2: 90 lb × 6
Set 3: 90 lb × 6
Set 4: 90 lb × 6
Set 5: 90 lb × 6

Upright Barbell Row
Set 1: 115 lb × 10
Set 2: 115 lb × 10
Set 3: 115 lb × 10

Bicep Curl
Set 1: 45 lb × 15
Set 2: 65 lb × 12
Set 3: 95 lb × 5
Set 4: 95 lb × 5
Set 5: 95 lb × 5
Set 6: 95 lb × 5
Set 7: 95 lb × 5

Hammer Curl
Set 1: 50 lb × 15
Set 2: 50 lb × 15
Set 3: 40 lb × 20
Set 4: 40 lb × 20

Preacher Curl
Set 1: 75 lb × 5
Set 2: 95 lb × 5
Set 3: 105 lb × 5
Set 4: 75 lb × 10