T Nation

No Excuses


#1

I have been training on and off since my freshman year in high school. I haven't been nearly consistent enough. Current goal is to gain 20 lbs. by Sept. 31st, Pull 500 lbs, Squat 400 lbs, and bench 315 for 5. I'm 5'11, 178 lbs. I wrestled, ran and threw for track, and played football whenever I wasn't hurt. For three months my diet will be heavy, my training will be much higher frequency, and I will achieve my goals. My current maxes are:
285 Bench
425 Deadlift
335 Squat
I'm putting this up so I have something to commit to. If anyone is interested in posting on here as well and making this some sort of competition (most weight gained, most weight added to maxes, etc.) i'm down.


#2

front relaxed


#3

legs


#4

back relaxed


#5


front bis (not much)


#6

back bis


#7

6/28/11
Chest Shoulders Tris
weights written setsxreps

Incline BB Press
warm up somexsome
6x3 185

Decline BB Press
4x6 205

Bodyweight Dips
3xfailure each time

Flies to press DB
5 flies then 5 presses
4 sets, 45 lb. dumbells

Cable Flies
7x10

Shoulder shocker with 12.5's
3 sets

tricep pushdowns
one dropset, 4 weights


#8

6/29/11
Legs

had to be paitent today. Big dude wanted to work in with me and do 1/8 rep squats. Tried to teach but he ignored me because I am smaller. I see his point

BB Squat
warm ups somexsome
2x10 135
5x2 225
3x3 275
3x2 295
2x1 315 A2G (P.R.!) for a proper squat, my 335 max was barely done to parallel)

Power Cleans
(cleans are done in singles, with resetting in between)
10 cleans @ 95
5 cleans @ 135
5 cleans @ 155
3 cleans @ 185
1 clean @ 205

Hack Squat
3 pps 5x5
Dropset
3 pps 8
2 pps 8
1 pps 8
empty 20

Lunges
50 lbs, 50 lunges

Adductor Machine
4x8 with holds at max

Abductor Machine
4x8 with holds at max


#9

Today I bought a roller massager-thingy. Makes my legs feel lovely. Hopefully this will help with recovery so I can get in two days of each workout a week

6/30/11
Back

Deadlifts suck today. Legs are still toast

2x8 135
2x5 225
2x5 315
1x3 365
2x2 405
1x1 425

Weighted Pull-ups
1x8 bodyweight
30 lbs 4x7

1 arm rows
1x8 80's
1x8100's
8,8,6,5 with 120's

Mid Cable Row
4x6 180

Barbell Shrugs
1x8 135
1x8 225
3x8 275

High Row
4x10 100

Straight Arm Pushdowns(60 lbs) superset with T-Bar Rows (on the machine w/ 2 plates and a 25)\
7 sets
Cry a little because of back swelling


#10

Been out of town for a few days. Tried to do pushups and pullups and lunges and such. Did a more general workout today. Leaving again tomorrow for a three day "pretend to be a pioneer" activity thingy. Gonna be pulling a handcart in slacks.

Chest and Back

Underhand BB rows
135x8
135x8
185x8
185x8
225x8
225x6

Decline BB press
135x5
185x5
225x5
245x3
255x3
255x3
255x3
245x3
245x3

Pullups
5 sets of 8, switching grips

Cable flies
4x10, 35 lbs

Kroc Rows
28 per arm, 80 lbs

DB curls
3x8, 35 lbs

Straight bar tri extensions
8x50
8x65
3x8,80
1x10, 72.5