T Nation

No Rest for the Wicked


#1

Thought I would start a log and see if it helps me track what I am doing.
Today 6' 187 lbs. Age 22
Current PR's
Deadlift 365x2
Bench 265
Squat 315 (today)

Been training fairly consistently now for about 6 months. I work second shift 12's an hour away so it is kinda hard to get to the gym and get 6 hours of sleep in the same day but I make do.

Worked out with the little brother today for legs.

Squats
Warmup
275x3
315x1
275x5
275x4
These felt light for some reason today and I was really excited for the 3 plate squat.

Leg Press
3 plates 1x10
4 plates 2x10

Glute ham raise
BWx10
25x10
45x10

Leg curls super setted with glute bridges

So yeah see how long I keep this up.


#2

Bench day with the little brother again

Bench
Warmup
225x3
275x1 (PR!!)
225x4
225x4
235x3

Front/Side raises
15 3x20

Seated Overhead Dumbbell Press
25 1x10
45 1x7
45 1x10

Skull Crushers
25 1x10
45 1x10
75 1x10

Dips
2x10
1x20

Sure let’s just get all time PR’s all week maybe I can get a good deadlift tomorrow


#3

Back day

Deadlifts
Warmup
275x5
315x5
335x5
385x1 (PR)
315x5
275x10

Little brother hit a PR of 315 today too so that was cool

Pullups
bw 2x10

Bent Over Barbell Rows
45x10
115 3x10

Straight-arm Pulldowns
90x10
110x10
120x10

Rear Delt Flies
10 3x10

Standing Bicep Curls
40 3x10

Pretty good weekend all in all. All the big lifts moved pretty fast and I still feel decent. Could be because I get 8 hours of sleep on the weekends (not so much during the week).


#4

BTW my goal is to hit an 1100 total for my first PL meet in April. Next time I do a heavy single in any of my lifts I will try to post them up here if anybody wants to give form advice (I am still relatively new at this).


#5

Light legs day by myself

Squats
Warmup
225 3x8

Front Squats
135 3x10

Decided I was a little more sore than I thought from deads yesterday so instead of 3x12 i just did sets of 8 but at least I was in and out of the gym in 30 mins. Now off to work yay!


#6

Chest Day

Warmup (all paused on chest)
205x3
225 3x3

Dumbbell Press (also paused)
55x10
65 2x10

Chest flies
25x10
35 2x10

Quick chest day and when you pause the weight feels significantly heavier. Imagine that.


#7

EDIT I actually did 30’s for the second set of chest flies not 35’s


#8

Deadlift day.

Deficit pulls from either a 2.5" or 3" step box (I didn’t measure)
135x5
185x5
225x5
275 3x3

From the floor just because
275x5

Snatch grip upright and bent over shrugs
135 3x10 each

Also did some shrugs with 225 in the middle of my pulls.
Best 25 minute workout ever.


#9

Heavy Legs

Squats
Warmup
275x3
315x3
335(PR)
295x3

Leg Press
2 plates x10
3 plates x10
4 plates x6
5 plates drop set

Back extensions
bw x10
45 x10
45 x3

Leg Curls
60 x10
70 x10

Definitely excited about destroying squats today


#10

Bench and shoulders

Bench
Warmup
225x3
245x3
280(miss)
280(miss)
245 3x2

Clean and Press
135x3
135 3x2

Skullcrushers
25x10
45x10
75 2x10

Incline Close-grip Press
135x10
155x8
155x6

So mad that I missed 280…


#11

Here was my first set of 245 if anybody wanted to give some pointers that would be great


#12

Sorry let’s try that again
245x3


#13

So caught the flu and have been out of the gym since saturday and felt weak today but what are you going to do?

Chest Day
Bench (paused)
225x4
205x6
205x3

I don’t think I could have done one more press at any weight.

Decline Dumbbell Press
45x10
50x10
60x10

Decline Chest Flies
20x10
25x10
30x10

So tired and it is supposed to blizzard tonight right as I come home. Looking forward to it.


#14

Back day AM
Skipped yesterday to go to work early so will do 2 today.

Pullups
bwx10
Neutral-gripx10

One-armed dumbbell rows
55x10
65x10
80x10 (cheated some)

Straight-arm Pulldown
100x10
120x10
120x9

Barbell curls with the lean as described from today’s article
45x10
55 2x10

And done


#15

Squats
Warmup
275x3
315x2
345 miss
345 miss
315 3x2

Leg press
4 plate x10
5 plate x4
4 plate x6

Stiff legged deadlift
bar x10
135 3x10

yeah no more maxout singles it kinda ruins the rest of my day.


#16

Saturday
Bench (with chains I bought today)
Bar x10
135X10
185X6
225 2X3 (straight weight)
185X6 (chains)
205X4

Clean and Press
135X3
135 2X2

Seated Overhead Dumbbell Press
40X10
45 2X8

Rolled on the mats for a little bit with my brother and left.


#17

Your username is johngalt191; I take it you’re a staunch Conservative?

Cs


#18

Yea actually I am a hardcore libertarian.
Decided I should take warmup sets of deadlifts seriously and start wearing a belt because I tweaked my lower back today.

Deadlifts
135x5
225x5
315x5 (hurt my back here)
tried 405 twice but couldn’t get it off the ground because my lower back hurt too bad.

Front Squats
185 2x6
225 2x3
225x2 3rd rep was a miss

I did one rep of 275 back squat to see how it felt and it was not good so I called it quits.
Merry Christmas


#19

Hang Cleans
135x3
155 3x3

Pullups
bw x10
Neutral-Grip x10

One-Armed Dumbbell Rows
55x10
70x10
80x10 (no cheat)

At least my back pain mostly subsided.


#20

Quick Squat Workout

Warmup with Front Squats
275x3
295 3x2

I wanted to go heavier but no spotter means I didn’t. Now time for my 12 hour shift.