T Nation

PledgeMaster's Return Log


#1

I’ve been on this site before and kept a training log under another name. Don’t recognize many of the names on the forums anymore but wanted to start keeping a log online again.

Current Stats:
BW- 213.8
Age- 21
Time Training - 6-7 Years (4 years very consistently and not so consistently since 19)

Best Lifts:
Squat 455x6
Bench 285x3
Deadlift 545x1

Haven’t hit those in quite some time, but working my way back up there. Current goals are to lose around ~1lb a week and get to around 190 or so. Then bulk up to 240 after that.

Next couple posts will be catch up.


#2

Macros for this week 1/2/17-1/8/17:

P- 250g
C- 350g
F- 60g

My food sources consist of almost entirely 90/10 ground beef, chicken tenderloin, whey, peanut butter, jasmine rice, rice cakes, oats, and green beans.

1/2/17 Chest/ Delts
Incline Bench Press
145x8
165x8
175x8
185x6

DB Inclines
60x15
65x12
70x11

DB Incline Flyes
20x15
25x15
30x12
35x12

Pec Deck
100x12x7

DB Lat Raises
15x15
20x15
25x14

Seated Smith BTN Press
95x8
105x8
115x6
95x9

Rope Face Pulls
4x15
5x15
6x15


#3

1/3/17 Legs

High Bar Squat (Belt)
225x8
250x8
275x8

Hack Squat
+45ps x 15
+55ps x 15
+65ps x15
+75ps x13

Leg Extensions
60x20
70x20
80x20
90x16+10 partials

RDL
135x8
225x8
315x6

standing Leg Curls
25x15
35x15
40x12

Seated Calf Raise
+10ps x20
+20ps x20
+30ps x20
+35ps x20 x2

Kneeling Rope Crunch/ Leg Raise
(10x12)x3 / (BWx12)x3


#4

1/5/17 Delts/Chest

Overhead Press
95x8
115x8
135x8

Seated DB Overhead
45x12
55x12
65x11

Seated DB Lat Raise
10x15
15x15
17.5x15
20x15+10 partial drop 10x15

EZ Bar Upright Row
55x10
65x10
75x9

DB Bench Press
50x15
75x15
85x11

DB Low Incline FLyes
20x15
25x15
30x15

Machine Incline Bench
80x12
100x12
120x12
140x12


#5

1/6/17 Back

Barbell Rows
45x10
95x10
135x10
185x10 - PR

Wide Grip Pull Ups
(-100x10)x5

HS Low Row
+45ps x 12
+70ps x 12
+90ps x12

HS Lat Pulldown
+70ps x 10
+90ps x10
+115ps x8 drop +90psx8

-CG Neutral Pulldowns
80x12
100x12
120x12


#6

1/8/17

CG Bench
135x8
165x8
195x8
225x8

Alternating DB Curls
15x8
22.5 x8
30x8
40x8

Overhead DB Extensions
40x12
60x12
85x12

EZ Bar Curls
25x12
45x12
65x12
80x9

Fat Bar Straight Pushdowns
4x15
7x15
10x12 drop 7x8

DB Preacher Curls
15x12
25x12
35x10

Overhead Rope Cable Extensions
4x15
7x15
9x11

1-Arm High Cable Curls
2x15
3x12
3x10 drop 2x5

Weigh-in tmrw morning and possible macro change


#7

1/9/17

BW this morning was 215.6 - so Up 1.8lbs from last week. Trying to lose a lb a week so taking macros to

P - 275g up by 25g
C- 300g down by 50g
F- 60g same
Cals - -100 overall

Likely won’t lose off this either and will have to reduce again next week. Taking it slow as shit, I look visibly better in the last week so I’m not stressing, but getting shredded while maintaining/gaining strength is the goal so slower wins the race.

Chest/Delts later today going to go for a 185x8 Incline as the big goal and Seated Smith BTN for 115x8


#8

1/9/17

Chest/Delts

Incline Bench Press (TNG)
95x8
135x8
160x8
185x8 - PR

DB Inclines
30x15
50x15
70x15 - Improved

DB Incline Flyes
15x15
25x15
35x15 - PR

Pec Deck
60x12
90x12
120x12 drop 80x12

Seated Smith BTN Press
75x8
95x8
115x8 - PR
125x8 - PR

DB Lat Raise
15x12
22.5 x12
30x11 drop 20x12 drop 10x12

Reverse Pec Deck
50x15
80x15
110x13


#9

1/10/17

Legs

High Bar Squat (Belt)
225x8
255x8
285x6 -+10lb -2rep from last time
Need to figure out how to get quads to get more tension here.

Hack Squat
+45ps x15
+55ps x15
+65ps x15
+75ps x15 -+2 rep from last time

Leg Extensions
60x20
70x20
80x15
90x18 +10 partials - +2 rep from last time

RDL
255x8
285x6
315x8 -+2 rep from last time

Standing Leg Curls
25x15
30x15
40x15 -+3 reps

Seated Calf Raise
+25ps x20
+30ps x20
+35ps x20
+40ps x18 -+5lb -2reps

Kneeling Rope Crunch/Leg Raise
(10x15)x3 / (BWx12)x3


#10

1/12/17

Delts/Chest

Overhead Press
110x8
125x6
140x6 - +5lb -2 rep

Seated DB Overhead
55x12
60x10
65x12 -+1 rep

Seated DB Lat Raise
10x15
15x15
20x12
22.5 x12+10 partial drop 15x12 -+2.5lb -3rep

EZ Bar Upright Rows
55x10
65x10
75x10 -+1 rep

DB Bench Press
65x15
75x12
85x11 -matched

Low Incline DB Flyes
25x15
30x12
35x13 -+5lb -2rep

Machine Incline Bench
90x12
110x12
130x10
150x12 -+10lb


#11

1/13/17

Back

Barbell Rows
150x10
170x8
190x8 -+5lb -2rep

Wide Grip Pull-ups
(-90x10)x5 -+10lb

HS Low Row
+65ps x12
+75ps x12
+85ps x10
+95ps x10 -+5lb -2 rep

HS Lat Pulldowns (rotational grip)
+95ps x10
+105ps x8
+115ps x10 -+2rep

CG Neutral Pulldowns
90x12
110x10
130x10 drop 80x10 -+10lb -2 rep


#12

1/14/17

Arms

Close Grip Bench
185x8
205x6
230x8 -+5lb

Alternating DB Curls
35x8
40x6
45x5 -+5lb -3rep
35x8

Overhead DB Extensions
70x12
75x10
90x11-+5lb -1 rep

Ez Bar Curls
60x12
70x10
80x9 - matched

EZ Bar Pushdowns
7x15
8x12
9x12
10x13 drop 7x10 -+1 rep

DB Preachers
20x12
25x12
30x10
35x10 - match

Overhead Cable Extensions
7x15
8x12
9x10 --1 rep

1 Arm High cable Curls
1x15
2x12
3x12- matched


#13

1/16/17

Weighed in at 212.8 today so lost weight this week thankfully. Macros are staying the same at

P-275
C- 300
F-60

Adding in 20min @3.5 on 5% walking on off days - have trouble staying hungry enough eating on those off days. Chest/Delts tonight going a crush a 190x6-7 incline bench and 135x6 seated btn smith press


#14

1/16/17

Chest/Delts

Incline bench
150x8
170x6
190x8 -+5lb could’ve controlled the descent a bit better. keeping in mind for next time

DB Inclines
55x15
65x12
75x12 -+5lb -3 rep

DB Incline Flyes
25x15
30x15
35x12
40x14 -+5lb -1rep

Pec Deck
90x12
110x12
130x11 drop 90x10 -+10lb -1rep
Having a real fuck of a time trying to actually apply tension to my pecs with this movement. DB Flyes are perfect for me because I can keep the tension on the entire movement but with these my biceps just tend to take over no matter how much I mess with the angles. Anyone have advice on this?

Seated Smith BTN Press
105x8
120x6
135x8 -+10lb

DB Lat Raise
15x12
20x10
25x10
30x11 drop 20x8 drop 10x8 - Matched

Reverse Pec Deck
70x15
90x15
110x15 -+2rep

Went beyond what I was expecting tonight weight wise on the big compounds - happy with it. Legs tmrw.


#15

1/17/17

Legs

High Bar Squat (Belt)
225x8
255x6
285x7 -+1rep

Hack Squat
+55ps x15
+65ps x15
+75ps x12
+85ps x12 -+10lb -3rep

Leg Extensions
60x20
70x20
80x15
90x20 +10 partial -+2 rep

RDL
255x8
290x3 - Cut this short - see below

Standing Leg Curls
30x15
35x15
40x12
45x12 -+5lb -3rep

Seated Calf Raise
+25psx20
+30psx20
+35psx20
+40psx20 -+2rep

Kneeling Rope Crunch SS Leg Raise
(10x15)x3 / (BWx13)x3

So this workout has to change. Squats are just not hitting quads the way I quite want them to and I’m clearly using too much weight. Caused a shooting pain down glute and left leg which prevented me from doing RDL’s (Not trying to get hurt and stop all progress).

So I know that hack squats and leg extensions are staying - Visibly am able to tell a difference since doing these high rep hack squats and going nuts on the extensions.

Therefore going to go to

Hack Squats
Leg Extensions
Front Squats (slow and controlled, no lockouts)
Standing leg curls
lying leg curls
seated calf
abs

This hopefully will get the quads to start firing before doing the big compound squatting movement and help me to actually use the quads and stay upright as i should and prevent me from going too heavy and hurting myself.


#16

1/18/17

20mins @3.5mph on 5% walking

1/19/17

Overhead Press
110x8
125x6
140x7 -+1 rep

Seated DB Overhead
50x12
60x10
70x11 -+5lb -1 rep think this is a lifetime PR never been able to press the 70s

Seated DB Lat Raise
10x15
15x15
20x12
22.5x15 drop 15x15 -+3 reps

EZ Bar Upright Rows
60x10
70x8
80x10 -+5lb

DB Bench Press
65x15
75x12
85x13 -+2 rep finally moving up on this

Low Incline DB Flyes
20x15
25x15
30x12
35x15 -+2rep

Machine Incline Bench
100x12
120x12
140x10
160x11 -+10lb -1rep

Back tmrw


#17

1/20/17

Back

Barbell Rows
150x10
170x8
190x10 -+2rep

Wide Grip Pull-Ups
(-80x10)x5 -+10lb

HS Low Row
+75ps x12
+85ps x10
+95ps x12 -+2rep

HS Lat Pulldown (Rotating Grip)
+90ps x10
+100ps x10
+110ps x8
+120ps x8 drop +90ps x8 +5lb -2rep

CG Neutral Pulldowns
70x12
90x10
110x10
130x12 drop 80x10 -+2rep


#18

1/21/17

Arms

Close Grip Bench
185x8
210x6
235x7 -+5lb -1 rep

ALternating Db Curl
35x8
40x6
45x6 -+1rep

Overhead DB Extension
65x12
75x10
90x12 -+1rep

EZ Bar Curl
60x12
70x10
80x10 - +1rep

EZ Bar Pushdowns
7x15
8x12
9x12
10x14 drop 7x10 -+1rep

DB Preachers
20x12
25x12
30x10
35x7 - really weak on these today

Overhead Cable XT
7x15
8x12
9x11

1-Arm High Cable CUrls
1xx15
2x12
3x12 drop 2x8 -match


#19

1/22/17

20 min walk

weigh in tmrw morning and adjustment to macros if necessary


#20

1/23/17

BW- 211.0 - -1.8 lbs since last week

Macros remain at
P-275
C-300
F-60

Cardio up 10 mins on off days so 30min walk x2 off days

Chest/Delts

Incline Bench Press (TNG)
155x8
175x6
195x7 -+5lb -1 rep

DB Inclines
55x15
65x12
75x13- +1 rep

DB Incline Flyes
25x15
30x15
35x12
40x15 -+1 rep

Pec Deck
90x12
110x10
130x12 drop 80x10 -+1rep

Seated Smith BTN Press
110x8
125x6
140x8 -+5lb

1-Arm DB Lat Raise
15x12
20x12
25x10
30x11 drop 20x10 drop 10x10 - Match

Reverse Pec Deck
80x15
100x15
120x15 -+10lb