Project Longevity

Training Logs
21

Saturday’s workout (extremely rushed):

Bench Press: 135 x 5, 185 x 5, 225 x 3, and 3 sets of 250 x 3
Incline Press: 3 sets of 135 x 10

DB Rows: 60 x 10, 60 x 15, 70 x 15, 70 x 15
Triceps Pushdown: 60 x 10, 90 x 10, 100 x 10, 100 x 10 (on the hi-lo pulley station, less resistance on the pulley than usual)

Seated Dip Machine: 240 x 10, 3 sets of 270 x 10

EZ bar curl: 60x 10, 70 x 10, 85 x 5, 85 x 5

Workout split schedule is getting screwed up b/c of being busy and school. May switch to M TH F or M F Sat split

22

Tonight’s workout:

OHP (trying to figure out my max): 65 x 5, 95 x 5, 115 x 3, 135 x 1, 155 x 1, 175 x 0 (failed halfway up, got stuck for like 2 seconds, then let it down). Maxed at 165 several weeks ago.

DB Bench Press: 60 x 10, 3 sets of 75 x 10

Pullups/chinups: 7 sets of 5 (supersetted between OHP and DB Bench Press)

Triceps Pushdown: 60 x 10, 60 x 12, 60 x 12 (with the really hard rope, brutal pump)

Hammer Strength Row: 90 x 10, 100 x 10, 100 x 10

EZ bar curl: 3 sets of 65 x 8, focusing on flexing biceps throughout the whole movement (per some forum posts today), felt like I was going to pass out, much harder than just regular curls.

23

Side note: melatonin at night + brain candy in the morning makes monday workdays so much better and more focused; I’m liking this combination.

24

Tonight’s workout:

Squat: 135 x 5, 185 x 5, 225 x 3, 245 x 3, 275 x 1, 315 x 1 (PR), 225 x 10
Leg Press (just count the plates i guess, not sure the sled weight): 180 x 10, 230 x 10, 270 x 10, 270 x 10
Single leg DB RDL: 2 sets of 50 lb x 10 (holding it in one hand across the body)
Single leg BW glute bridge: 10 reps each, 22 reps each

Lat Pulldown: 150 x 8, 3 sets of 140 x 10
DB Row: 60 x 10, 95 x 5, 95 x 5

25

Started taking vitamin D3 yesterday, trying out somewhere around 2000-4000 IU per day. Not sure how I can tell if it’s making a difference in the long run. Have been falling asleep a lot easier, but it’s probably due to taking the melatonin 1 hour before bedtime rather than the vitamin D.

26

some observations: starting to feel tired at around 10 pm even before I take the melatonin, interesting (after almost 8 hours of sleep last night), perhaps the Vitamin D is affecting sleep cycles too.

crazy DOMS in my quads, hams, and glutes, but none in my back. I WANT BACK DOMS, lol, probably just need to up the volume.

Thinking of a 4 day a week routine to hit muscles twice a week and incorporate 5/3/1 for bench, squat, and overhead press. I may do something like this:

Monday:
Shoulders, Chest, Back

Tuesday:
Legs, Biceps, Triceps

Friday:
Shoulders, Chest, Back

Saturday:
Legs, biceps, triceps

kind of a weird split but I don’t want to double up 5/3/1 lifts on the same day and I heard training biceps/triceps together is better than separating them.

27

Yesterday’s workout:

Bench Press: 135 x 5, 185 x 5, 225 x 3, 250 x 1, 295 x 0 (failed mid rep, got the worst back cramp ever from arching and took 5 mins to recover from that).

DB Bench: 65 x 15, 65 x 15, 65 x 12 (feel like my triceps around my elbows fail before my chest does on these)

Triceps pushdown: 3 sets of 40 x 15
seated dip machine: 270 x 10, 285 x 10, 285 x 10

DB hammer curls: 3 sets of 25 x 8
DB curls: 3 sets of 30 x 8, on the last rep strained my back from concentrating so hard on peak contraction, lol

Lost 5 lbs from yesterday morning for no apparent reason, always wake up lighter on Sat morning; perhaps b/c friday I workout in the morning fasted.

28

Saturday’s workout:

Squats (with ~60 sec rest in between): 135 x 10, 145 x 10, 155 x 10, 175 x 10, 175 x 10

BW back extensions: 3 sets of 15

Might go to a 3 day a week routine, hitting everything only once, will be more balanced, and I can devote time to other stuff (i.e. getting better at guitar, schoolwork)

29

This week is deload week:
Yesterday’s workout:

OHP: 75 x 5, 95 x 5
Push Press: 115 x 5, 135 x 5
Klokov Press: 3 sets of 95 x 5

Power Clean: 115 x 5, 135 x 5, 155 x 5
Pullups: 3 sets of 5

Been realizing that i probably need more volume and deload weeks to improve on Bench Press and Overhead press, as observed from the last 12 week routine. Bench Press improved ~10 lbs at most and Overhead Press improved by ~15 lbs. (but didn’t really peak at the end of the cycle when there was less volume). The Kroc Routine was great for size, modest for strength, though it would work better without doing it for 3 lifts simultaneously.

30

Yesterday’s workout:

High rep day

Bench Press 135 x 10, 155 x 10, 155 x 10
Dumbbell Fly: 22.5 lb per arm x 25, 22.5 x 25 - These don’t feel good, don’t think I’m built for these

Partial Dumbbell Lateral Raises: 30 lb. x 35, 20 lb. x 25 - For the first time in my life, I felt my medial delts, could never feel them on normal lateral raises with lighter weights

Cable Triceps Pushdowns: 30 lb. x 65
EZ bar curl: 35 lb. x 50
One arm DB Row: 40 lb. x 17 each side (no good really after those curls)

Leg Press: 180 x 30

Was reading on someone’s blog about 100 rep sets for arms/shoulders/isolation exercises and I think I’ll try to do this for a few weeks and see what this does for me. I like the idea of blasting the muscles and being done with that body part rather quickly.

31

Starting 5/3/1 again with my newly tested maxes from 2 weeks ago (which is actually backtracking a bit from the last cycle due to the 90% factor). Push Press is substituted for Overhead Press.

Push Press: warmup 65 x 5, 85 x 5
105 x 5, 120 x 5, 140 x 6

DB Bench (per arm):
35lb x 35, 35 lb. x 16

Triceps Pushdown: 60 x 13, 60 x 13 (interesting they were not exhausted from DB bench)

Partial DB lateral raises:
35 lb. x 25, 30 lb x 15 (35’s a bit too heavy, perhaps tired from push press also)

EZ bar curl
35 lb. x 60

32

Another fasted morning workout like yesterday, some people say it’s not optimal, but I don’t really notice a difference and strength levels are the same.

So my split has been like this:

Shoulders/Chest/Arms
Legs/Back

Shoulders/Chest/Arms
Legs/Back

today was legs/back

Squat: 140 x 5, 170 x 3, 185 x 5, 215 x 5, 240 x 5
Leg Press: 180 x 30 (a little rest/pause action going on here)
Meadows Rows (counting the plates only): 70 x 6, and 3 sets of 50 x 8
Dead stop DB Rows: 80 x 13, 80 x 10

only disadvantage of mornings is there is not a lot of time, but I do feel awake after doing it.

33

Another workout tonight to do stuff I missed:

BW hyperextensions with hands behind head x 10
Banded hyperextensions 4 sets of 8

4 sets of 135 x 8 barbell shrugs, 1-3 sec pause on top, I suck at these. Also have the problem of it hitting my junk on the way up, lol.

34

Log for today

Chest/Shoulders/Arms

Bench Press

135 x 5, 155 x 5, 175 x 5, 195 x 5, 220 x 6 (wrists were not feeling good, perhaps time to get some straps)

Incline BP: 5 sets of 115 x 6, 1 set of 115 x 12, I’ll bump up the weight next time

Triceps pushdown:
60 x 10, 50 x 10, 3 sets of 40 x 10, triceps significantly weaker due to more benching

Hammer Curl:
6 sets of 30 x 8

Triceps dip machine
6 sets of 255 x 8

EZ Bar Curl:
6 sets of 55 x 10

Workout took roughly an hour, increased volume due to less rest, I think I’ll try to continue this or even bump up volume more and decrease rest times. Had a potato pre-workout since I weighted less than usual this morning and wanted something in my system. Maybe I should re-introduce pre-workout carbs since I got pretty darn good volume in today.

35

Have lost 2-3 lbs, down to about 182 in the morning, due to cooking my own food (despite still eating out for lunch post workout and having a bit of a late night snack and eating a crapload of meat that I cooked for dinner). This is the first time in a while I think I have hit this low 2 days in a row.

Ate breakfast b/c I was going to train in the afternoon.

Legs/Back day today:

Squat: 135 x 8, 155 x 20
Squatting within literally 5 feet of the cardio machines is kinda awkward since I’m kinda sticking my butt out at them (but at least I am sideways from where they are facing).

Leg Press: 230 lb. x 20

Single leg DB RDL: 4 sets of 50 x 8, both sides

One Arm Corner Barbell Row: 50 lbs plates plus bar, 5 sets of 8, I get a good back pump on these

BW Pullups: 7, 5, 5

Lat Pulldown: 100 x 15

DB Shrugs (per arm): 3 sets of 65 x 8 with 3 sec pause at top

36

Lunch-time workout:

Push Press:
65 x 5, 95 x 5, 115 x 3, 130x 3, 145 x 6

Decline Bench:
135 x 10, 135 x 10, 155 x 10, 155 x 10

Triceps Pushdown:
40 lb. x 50 (all the pulleys have different resistances, still trying to figure out appropriate weights on each one)

Partial Lateral Raises:
30 lb x 30, 30 lb x 20

EZ Bar Curl:
35 lb. x 66, rest paused a million times to beat previous rep count, somehow bi’s might have been fatigued a bit already.

Still taking Vitamin D3 (4000 IU) and Fish Oil for dietary supplements.

37

Yesterday’s lunch time workout:

Came in and both squat racks were full for 15 mins. RAGE

Squat: 135 x 5, 185 x 5, 200 x 3, 225 x 3, 255 x 3, 185 x 12

Leg press: 270 x 17

Meadows Rows: 70 x 8, 50 x 5, tweaked my lower back on one of these, had to stop

BW Hyperextensions x 12

Dead stop DB rows: 2 sets of 100 x 8

Had to cut workout short due to lower back, feeling a bit better today.

Something I have noticed is that ever since I have been doing more volume and more high rep leg work (squats, leg press), I do not get tired doing steep hikes, biking up small hills, and other stuff that would normally make me feel a little winded.

38

So I finally just decided to start Doggcrapp training; I figured I needed to scale back training to 3 days a week with all the things I have to do and I would need to follow a good program to get results.

Since my week was kinda already split similarly, yesterday was the A2 workout:

Dumbbell Decline Bench Press (per arm):
55 lb x 10, 70 x 10, Rest Pause sets: 80 x 8, 80 x 2 (rest pause fail, could not do another rep, don’t really like DB bench, gonna switch it)

Klokov Press:
65 x 10, 45 x 10, Rest Pause sets: 75 x 8, 75 x 3, 75 x 3

Barbell close grip Bench Press:
135 x 10, 175 x 10, RP (sorta, without a spotter): 185 x 8, 185 x 3, 185 x 2

Wide grip Lat Pulldown:
85 x 10, 100 x 10, RP 115 x 9, 115 x 6, 115 x 5

Hammer Strength Row:
180 x 5, 140 x 8, RP 140 x 9, 140 x 5, 140 x 5

Well I can say that I got destroyed by this workout, but I actually love it b/c of the intensity, we’ll see how the B workout goes tomorrow, gonna hate calves, lol.

39

Day 2 of Doggcrapp training:

EZ Bar Preacher Curl:
55 x 10, 65 x 10, RP: 75 x 15, 75 x 4, 75 x 2

Pinwheel Curl (per arm):
15 x 10, 25 x 10, RP: 25 x 15, 25 x 6, 25 x 5

Seated Calf Raises: 90 x 10 (pretty sloppy, lowering the weight next time)

Leg Press:
205 x 10 (warmup for hack squats)

Machine Hack Squats:
185 x 10, 225 x 10, 225 x 10, 185 x 20

Single Leg RDL:
3 sets of 55 lb x 10

If anything at all, this training is teaching me what it feels like to push exercises to the limit. I have more in me than I thought I did on some exercises.

40

Alright, 3rd day of DC training, here it is:

Decline Bench Press
135 x 10, 185 x 10, 195 x 10, 195 x 8, 195 x 6 (too many work sets, need to adjust)

Partial Lateral Raises
25 x 10, 30 x 10, RP: 40 x 10, 40 x 7, 40 x 4

Reverse Grip Bench press
135 x 10, 145 x 8, 145 x 8 (pretty much started failing on the last rep, scary, lol)
Don’t know if I like two presses in the same session, will modify this

BW Pullup
5, 5, RP: 9, 3, 2

DB Row:
70 x 8, 80 x 5
RP Right: 100 x 7, 100 x 3, 100 x 2
RP Left: 100 x 6, 100 x 4, 100 x 2

Still getting the hang of the stretches. Looks like I have a bit to tweak to get everything into the correct rep range & reduce fatigue between similar exercises.