T Nation

No Pain No Gain

Been toying around with starting a log…figured what the shit, if I don’t like it I’ll stop updating.

Background: Same old story… lifted for a long time (3-5 yrs) with not much progress…it’s easy to get into a routine and not be honest with yourself about the results. Always thinking next time you’ll have a better workout. Wasn’t till I found the FORUMS section of T-Nation I began to hit every single rep with passion, record my daily workouts/nutrition and re-dedicate myself. My maxes suck but I’m progressing week-to-week and that’s all I give a shit about.

Goal: To gain 30lbs in 6 months (October 1 - March 31, from 190lbs to 220lbs), or as much LBM as possible with fat gain reasonably in check. Reassess from there.

Progress: Gained 8 lbs in the first month and like the way it looks, so I may hit the 30lb goal by January. But let’s not get ahead of ourselves.

Training: Nothing fancy, 4-day split based around doing one major lift each day (bench, overhead press, squat, DL). This way I can train as many consecutive days as I like, and take off days when I feel the need. I don’t like prescribed off-days because some days you feel great despite having trained 4/5/6 days in a row. 95% of the time I lift 5-6 days per week.

Numbers: I don’t know my 1RM because I rarely train to failure. My current PRs are:
Bench: 225x2
Standing Overhead Press: 150x2
Front Squat: 245x3
Deadlift: 275x3 (grip was limiting factor, finally caved and bought straps though)

11/5: Shoulders/Traps

A1) Standing Overhead BB Press:
warmups x some
115 x 3
120 x 3
125 x 3
130 x 3
135 x 3
140 x 3
145 x 3
150 x 2 (PR - 2nd PR this week, after hitting 145 on Monday)

SUPERSETTED with shrugs - first and last time I try this superset
A2) Shrugs
225 x 10
245 x 8
245 x 7
245 x 6

B) High-incline Dumbbell Press - For some reason had nothing here…maybe because of the shrug superset… can’t hit PRs in everything though
70 x 4
70 x 4
65 x 6
65 x 4

C) Dumbbell Lateral Raises
25 x 5 (trying 25 was a bit aggressive)
20 x 8
20 x 8
20 x 8
20 x 7

Called it quits…very low volume for me but had to condense the workout due to work obligations today. Typically I do the two presses, 3-4 sets of lateral raises, then finish with a couple supersets involving calves shrugs and other forms of lateral raises.

11/8: Legs

I hate leg day. Mainly because I’m not progressing for shit on legs lately even though my upper body keeps hitting PRs. My worst enemy continues to be the mind/muscle connection, I just can NOT stay focused no matter how hard I try.

Felt better today than usual. Maybe it was because I gave myself two days off, but I was getting real deep on the squats without any discomfort. Anyway, the workout:

warmups etc.

Front Squat
175 x 3
185 x 3
195 x 3
205 x 3
215 x 3
225 x 3
235 x 3
245 x 3

SLDLs
155 x 8
175 x 8, 8, 6

BB Lunges
125 x 9, 8, 7

Iso Seated Hammy Curl
55 x 9
55 x 8
50 x 8

Iso Leg Extension
50 x 14
60 x 12
65 x 9

Don’t usually do isolated movements on extensions/curls, just once in a while to make sure nothing’s getting imbalanced.

11/9: Chest/Tri

Tried to take a vid but found out my $500 phone’s video camera DOESNT WORK. Sweet.

Bench
warmups x some
165 x 3
175 x 3
185 x 3
195 x 3
205 x 3
215 x 3
Felt a bit off, so dropped down to 185 for max reps…about 10-12 (this is where I tried to record)

Incline DB Press
(warmup) 60x6
80 x 5
80 x 5
80 x 5
80 x 4

Dips
(bw + 25) x 6
(bw + 35) x 6
(bw + 45) x 6
(bw + 45) x 5

Pec Deck
190 x 8
175 x 8
160 x 10

Iso DB Tricep Extension
25 x 10
25 x 7
Tris Fried

11/10: Deadlift Day

For every tall guy with a good deadlift, it sure seems like mine sucks donkey balls in comparison with my bench, relatively speaking. My form could use some work I guess, but it’s probably just from so much more time spent benching before I starting DLing. At least I hope that’s it.

I came in hoping for a 300lb deadlift today (previous PR was 275, but grip gave out and now I have straps). Didn’t quite reach it BUT my grip didn’t give out before I maxed out, so it’s not all bad. Grip getting better by the week.

The lifts:

Deads
225 x 3
235 x 3
245 x 3
255 x 3
265 x 3
275 x 3
285 x 3 (PR)

Chins
bw x 7
bw x 5
bw x 5
bw x 4

Chest-supported T-Bar Row
70 x 8
70 x 8
70 x 7
70 x 6

HS Iso Lat Pulldown
65/side x 13
70 x 11

Face Pulls
25 x 10
25 x 9
22.5 x 9

Cable Row
100 x 8
100 x 8
100 x 7

Iso DB Hammer Curls
30 x 8
30 x 6

Yes my Bis suck, but they were also completely drained from the back exercises. More volume than usual.

11/12: Shoulders

A) Standing Military Press
warmups x some
120 x 3
125 x 3
130 x 3
135 x 3
140 x 3
145 x 3
150 x 2

B) High-incline DB Press
55 x 6
65 x 6, 6, 5, 5

C) Standing DB Lateral Raises
25 x 5
20 x 8, 7

D1) Shrugs
225 x 10
245 x 10, 9, 7

D2) Leg Press Calf Raises
3pps x 15, 14, 12, 10

E1) Machine Lateral Raise
130 x 8
130 x 7

E2) Seated Calf Raise
135 x 8
115 x 10

11/13: Legs / Bi

I got a video from yesterday I’ll upload at some point. Today was legs…replaced RDLs with GHRs and it killed me. Took a couple sets to get the feel but I loved it.

Front Squats
185x3 -> 235x3

GHRs
bw x 5, 6, 7, 7

Unilateral Leg Press
1.5pps x 10, 10, 9

Unilateral Leg Extension
65 x 12, 10, 9

Unilateral Seated Leg Curl
60 x 10, 8

Preacher EZ-Bar Curl
55 x 10, 8

DB Curls
20 x 10, 8, 6

Once again, I have the biceps of a 10-year old girl. Maybe because I have long forearms? Maybe I’m just weak as shit? I dunno. Don’t really care as long as I’m progressing.

11/15: Chest/Tri

Now with Vids! Bench Press came out sideways but DB Press worked. Will upload military press from last week when I get home.

Bench Press:
warmups x some
165 x 3
175 x 3
185 x 3
195 x 3
205 x 3
215 x 3
220 x 2

Incline DB Press (I didn’t realize till I saw my vid I wasn’t going quite deep enough…same with bench… will correct next time)
(feeler set) 60x6
75 x 6
75 x 6
80 x 6
80 x 4

Dips
(bw + 25) x 6
(bw + 35) x 6
(bw + 45) x 6
(bw + 55) x 4 PR

Pec Deck
160 x 14, 10

Overhead DB Tri Extension
25 x 7
20 x 10, 7

Testing Vid Upload:

Forgot to update.

I must be fucking insane, or stupid. I cut my finger to the bone washing off a knife the night before. When I woke up I couldn’t even lift my gym bag, I thought there was no way I’d train. Then I convinced myself to do legs. Then I said fuck it and deadlifted, setting a PR (and thoroughly grossing out anyone who saw my finger after the bandaid came off).

11/16: Deadlift/back
Warmups: 5x5 jump squats with 25lb in each hand

Deadlifts (note on video: shitty angle, but looks like I’m moving the weight off the ground with my lower back, not my quads. Not good).

light weights x some
215 x 3
225 x 3
235 x 3
245 x 3
255 x 3
265 x 3
275 x 3
285 x 3
295 x 3 PR

Could’ve gotten 300 up once… maybe… but didn’t want to reopen my finger wound so called it after a 10lb PR.

Chinups
bw x 6, 5, 5, 4

No progression ever on these things. Maybe I’ll switch to lat pulldowns.

Leaning Cable Rows…not sure how to describe this machine
100 x 10
100 x 9
100 x 8

Face Pulls
20 x 14
22.5 x 10
22.5 x 9

HS Iso Lat Pulldown
65 x 12
75 x 10
75 x 8
75 x 7

Deadlifts are lookin solid. Make sure you keep the bar tight to your shins and drive through your heels.

Might wanna invest in some lifting shoes as well (unless your gym allows you going barefoot).

[quote]BlackLabel wrote:
Deadlifts are lookin solid. Make sure you keep the bar tight to your shins and drive through your heels.

Might wanna invest in some lifting shoes as well (unless your gym allows you going barefoot).[/quote]

Thanks for the advice. yeah I should prob get informed on lifting shoes soon.

11/17: Shoulders

Warmed up with some light push presses

Military Press:
120 x 3
125 x 3
130 x 3
135 x 3
140 x 3
145 x 3

Got a vid, but it was in HD so I can’t upload it on 3g. Need to wait to get home and connect to wifi.

High-incline DB Press
(warmup) 55x6
65 x 6, 6, 5

Lateral Raises
25 x 8, 7, 6

Shrugs
225 x 10, 9, 7, 6

…supersetted with: Leg Press Calf Raises
4pps x 14
4.5pps x 12, 10, 9

Iso Calf Raises
bw x 9, 8, 8

11/18: Legs/Bi

Ok my phone is seriously pissing me off. Tried to get a Front Squat vid today, failed. Gonna have to get a replacement or something…sigh…

Also, I’m not progressing on front squats and it’s pissing me off. Every lift is going up except ones that target my quads. On the plus side, RDLs felt great today.

Front Squat
warmups x some
185 x 3
195 x 3
205 x 3
215 x 3
225 x 3
235 x 3
245 x 2

RDL
(warmup) 135x8
185 x 8
205 x 8, 8, 6

Leg Extensions
130 x 9, 8, 8

…supersetted with Lying Hammy Curls
115 x 10, 8, 7

One-legged Leg Press
1pps, max reps, maybe 10ish. This shit was awful for some reason…maybe the machine’s heavier than the one I used on monday (several sets of 7-9 at 1.5 pps). Or maybe putting it at the end made a bigger difference then I thought it would. Either way, Ima be sore tomorrow.

EZ-Bar Curls
60 x 11, 8, 7

DB Hammer Curls
25 x 8, 7, 6

(mandatory bicep comment) Holy dogshit my biceps blow.

wonder if T-Nation supports HD vids.

11/19: Chest/Tri

Bench Press - finally went down to my chest like a good boy - surprisingly still got nearly as much weight up. This tells me that I was wrong in thinking my long forearms made it bad for me to not touch my chest with the bar

(warmup) bar x 10, 95 x 8ish, 135 x 5
155 x 3
165 x 3
175 x 3
185 x 3
195 x 3
205 x 3
215 x 3 (vid)

Low-incline DB Press
(warmup) 65x6
80 x 6
80 x 6
80 x 4
75 x 6

Dips
bw x 6
+25lb x 6
+45lb x 6
+55lb b[/b] x 6, 4

Pec Dec
160 x 13
160 x 13

Tri Rope Pulldown
60 x 9, 7, 7

Swiss Ball Crunch - 13, 11

(Yesterday’s training)
11/22: Deads/back

Changed my ramping scheme today, started a bit lower and went up by 15s instead of 10s

185 x 3
200 x 3
215 x 3
230 x 3
245 x 3
260 x 3
275 x 3
290 x 3
300 x 3 PR
305 x 2 PR

Got vids of both PRs…only uploading vids at home now, prob not smart of me to use my work computer to upload stuff

Chins
bw x 7, 6, 5, 4

DB Elbows-in Rows
70 x 8
80 x 7, 7, 6

HS Iso Pulldown Machine
70 x 7
75 x 11, 10, 9

Face Pulls
22.5 x 12
25 x 10, 8

Great workout…2 PRs in deads… felt invincible

From yesterday

11/23: Shoulders

warmed up with some light weights on push press, 5ish sets

Military Press
115 x 3
120 x 3
125 x 3
130 x 3
135 x 3
140 x 3
145 x 3
150 x 3

High-incline Dumbbell Press
70 x 6, 5, 4
60 x 8

Lateral Raises
25 x 7, 6, 5

Seated Calf Raise
115 x 14
135 x 10, 9, 8

…supersetted with Shrugs
225 x 10, 9, 8, 13 (with straps - didnt realize my grip was holding me back so much)

Machine Lateral Raise
135 x 7, 6

Over thanksgiving, didn’t have access to much. On Friday I cobbled together a full body routine with my dad’s little weight room - bench press machine, upright rows, seated overhead DB presses, skullcrushers, bentover rows and some ab work.

Saturday I tried to do some hill sprints, but it was cold as sin and burned my lungs. So I went inside and did a 3 or 4 repetitions of a circuit involving pushups, back extensions (hooking my feet under a pool table), squat thrusts and curls. I think I had a 5th exercise I’m forgetting.

Back to the grind today.

11/29: Chest/Tri

I actually did legs on 11/24, so i missed logging that here.

(activation) Power Snatch
65 x 5
85 x 3, 5, 5, 5

Bench
135 x 3
155 x 3
165 x 3
175 x 3
185 x 3
195 x 3
205 x 3
215 x 3

Incline Dumbbell Press
80 x 5, 5, 5, 5, 4

Dips
bw x 6
25lb x 6
45lb x 6
55 x 4, 4

Pec Dec
160 x 13, 10

Overhead Tri DB Extensions
25 x 10, 7

Thinking of giving Thibs’ new program a try, starting next week. Not sure yet.