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New Dad - New Mindset - Training Log

Time to stop spinning my wheels

Cliffs notes on my background in the link below:

Stats
Age: 25
Weight: 165lbs
Height: 5’ 9"

Current Lifts
Deadlift: 305 x 5
Squat: 250 x 5
Bench: 185 x 5

I will be revamping my routine starting tomorrow and switching to a 4 day upper/lower split. Goal is to put on solid muscle and increase lifts. I’m a former fat boy so still trying to break though the mindset barrier of gaining weight, time to grow up.

Also my wife is due to have our first child, little boy, any day now. Consequently I’ll be updating when able throughout the week.

Happy lifting

Week 1 - Lower A

Lying Leg Curls
66 lbs x 12
72 lbs x 12

Front Squat
121 lbs x 8
176 lbs x 7
176 lbs x 7

  • add belt -
    182 lbs x 6
    182 lbs x 5
    182 lbs x 5

Rear Foot elevated Split Squats
(Weight per dumbbell, reps for each leg)
30 lb x 10
30 lb x 10
40 lb x 10

Stiff leg Deadlift

  • belt, mixed grip -
    210 lbs x 8
    210 lbs x 7
    210 lbs x 6
    210 lbs x 6

A) Barbell Calf Raises
143 lbs x 15
143 lbs x 13
143 lbs x 13

B) Ab Rollouts
Bodyweight x 10
Bodyweight x 10
Bodyweight x 10

Solid session today, front squats felt good. I lift out of my garage with powerblocks up to 90lbs and a Prostar cage. Ivanko bumpers are in kg and dumbbells in lbs which is why some of the weights seem awkward. I’ll post a picture of the setup sometime soon.

Still no baby…


Today was the day!!! My wife gave birth to our beautiful son Michael - 8lbs, 14oz!

Keep us in your prayers, be back lifting in a couple days

Week 1 - Upper B

Bent Over Barbell Rows

  • no belt -
    154 lbs x 5
    160 lbs x 5, 5
    165 lbs x 5, 5

Neutral Grip Pullups
Bodyweight x 6
Bodyweight x 6
Bodyweight x 5
Bodyweight x 5

Standing Arnold Dumbbell Press

  • weight per arm, alternating reps, with belt -
    45 lbs x 16
    45 lbs x 16
    45 lbs x 16

Medium Incline Barbell Bench Press

  • wrist straps -
    127 lbs x 8
    127 lbs x 8
    129 lbs x 8
    129 lbs x 8

A) Weighted Dips

  • slow/controlled reps -
    BW 10 lbs x 6
    BW 10 lbs x 6
    BW 10 lbs x 5

B) Weighted Plans

  • deep breaths, hold exhale -
    BW + 22 lbs x 50 seconds; side planks
    BW + 22 lbs x 50 seconds; side planks
    BW + 22 lbs x 45 seconds; side planks

Pushups to failure

After a few days off in the hospital I have to admit it felt great to get this session in. That being said these past 3 days have been the most incredible ones in my life! Any other parents can probably relate to this - there is nothing even close to seeing your fist child enter the world! Sorry for the emotional rant but I just had to get that out there.

Heavy squats tomorrow

Week 1 - Lower B

TRX Glute Bridge

  • Hold at top -
    Bodyweight x 12
    Bodyweight x 10
    Bodyweight x 10

Barbell Squat
44 lbs x 10 (Jump Squat)
187 lbs x 6
231 lbs x 5
231 lbs x 5 (video)
231 lbs x 5

  • add belt -
    243 lbs x 5
    243 lbs x 4

Reverse Lunges

  • weight per arm -
    50lbs x 16
    60lbs x 14
    60lbs x 12

Leg Extensions
100 lbs x 12
100 lbs x 12
100 lbs x 12

  • Slow, hold at top -
    44 lbs x 12

A) Calf Raises

  • Dumbbells on shoulders -
    40lbs x 15
    40lbs x 13
    40lbs x 12

B) Deadbugs

  • exhale at bottom, slow reps -
    Bodyweight x 8
    Bodyweight x 8
    Bodyweight x 8

First time doing 5x5 back squats in a while and there were some grinders! I’m open to form critique…and yes I know the under armor shorts are a bit much but it gets very hot in the garage.

Off day tomorrow

Week 2 - Upper A

Barbell Bench

  • wrist straps -
    171lbs x 5
    171lbs x 5
    171lbs x 4
    171lbs x 4
    165lbs x 5

Weighted Chinups

  • slow reps, stop at bottom -
    Bodyweight +10 x 7
    Bodyweight +10 x 6
    Bodyweight +10 x 5
    Bodyweight +10 x 5

Front Dumbbell Raise

  • weight per arm -
    15lbs x 12
    15lbs x 12
    15lbs x 10

Low Incline Dumbbell Fly

  • weight per arm -
    30lbs x 12
    30lbs x 12
    30lbs x 10

A) Barbell Bicep Curl
66lbs x 9
66lbs x 9
66lbs x 9

B) Lying Leg Raises

  • slow reps -
    BW x 9
    BW x 8
    BW x 8

I might change a few of the lifts up for this next week. The session felt good but definitely felt like I may have left some in the tank. After perusing the forums I’m thinking of switching to a couple Biotest supps: Plazma preworkout and MAG-10 postworkout? Can anyone attest to a big difference after the switch?

Not getting as much sleep these days but it is so worth it!

Week 2 - Lower A

Lying Leg Curls
72lbs x 12
72lbs x 12

Front Squat

  • no belt -
    120lbs x 8
    176lbs x 8
    176lbs x 7
    176lbs x 7
    176lbs x 6
    176lbs x 6

Rear Foot elevated Split Squats

  • weight per dumbbell, reps for each leg -
    40lbs x 8
    40lbs x 8
    40lbs x 9

Barbell stiff leg Deadlift

  • belt, mixed grip -
    210lbs x 8
    210lbs x 7
    210lbs x 6
    210lbs x 6

A) Barbell Calf Raises
145lbs x 15
145lbs x 13
145lbs x 13

B) Ab Rollouts

  • deep exhale at end -
    Bodyweight x 10
    Bodyweight x 10
    Bodyweight x 10

This is definitely by favorite day of the current split I’m running. Heavy front squats and SLDL’s leave me completely spent at the end.

Off day from the gym today but went on 1 hour walk with my dog and raked 20 bags of leaves. I thought I’d post my garage gym setup, I’m pretty satisfied with the setup and it has been working great. The only thing that is tough is dealing with extreme cold or heat.

Craigslist is your best friend

-Precor squat rack with pull up handles
-Ivanko Bumpers: 160kg total weight
-Trap bar, Flat and EZ curl barbells
-Urethane 90lb Powerblocks
-Hoist adjustable bench with leg attachment
-Old school airdyne bike; still works like a charm
-Random equipment: belt, fat gripz, rope curl, ab roller, jump rope


second picture

third picture

Jealous of your equipment man, looks awesome

[quote]Mitchnasty wrote:
Jealous of your equipment man, looks awesome[/quote]

Thanks man - Cost a pretty penny but it was well worth the luxury of working out at home whenever I want. The Precor cage was a steal from a personal training studio that was going out of business.

I’m shifting the lifting days in my week to help with my schedule. Consequently I worked in a full body lift today and am taking tomorrow off. I’ll be back to normal starting Wednesday with upper/lower. Sleep is still minimal with the addition in our family but my wife and I are sharing the load as much as possible!

A1) Trap Bar Deadlift

  • belt -
    254 lbs x 10
    254 lbs x 10
    254 lbs x 10
    270 lbs x 10

A2) Seated Military Press

  • belt -
    100 lbs x 10
    100 lbs x 8
    100 lbs x 8
    100 lbs x 7

B1) Barbell Glute Bridge

  • back on bench, hold 1 second at top -
    132 lbs x 10
    132 lbs x 10
    132 lbs x 10
    132 lbs x 10

B2) Wide Grip Pullups + Narrow Chinups
Body-weight x 5 + 3
Body-weight x 5 + 3
Body-weight x 3 + 3
Body-weight x 3 + 3

C1) Barbell Back Squat

  • Deep, no belt -
    190 lbs x 8
    190 lbs x 8
    190 lbs x 8

C2) Dumbbell Bench Press

  • weight per arm -
    60 lbs x 10
    60 lbs x 8
    60 lbs x 8

D1) Alternating Dumbbell Curl

  • weight per arm -
    35 lbs x 16
    35 lbs x 16
    35 lbs x 14

D2) Overhead Tricep Extension

  • slow reps -
    35lbs x 10
    35lbs x 10
    35lbs x 9

D3) Lying leg raises
Body-weight x 10
Body-weight x 10
Body-weight x 7