T Nation

P's Training Log

This is primarily for myself as a backup to the journal I’ve started keeping. You are welcome to comment, make recommendations or criticize. However that in no guarantee that I will follow it.


Weight: 195 lbs
Height: 5’8"
BF: 20-17% - Guessing here


Thursday June 3 2010
Chest / Tri

Warm up
Skip Rope - 5:00 min
As fast as possible
Pushup - 12 reps
Wide Grip pull - 5 reps
Pushup - 10 reps
Wide Grip pull - 5 reps
Pushup - 8 reps
Wide Grip pull - 5 reps

1A: Press from Pins - 5x205 / 5x230 / 4x235 / 5x235 / 2x235 / 5x205
2A: Floor Flys ------- 5x40 / 5x40 / 5x40 / 5x40 / 5x40 / 5x40
3A: Iso-Lateral Press - 5x145 / 5x145 / 5x145 / 5x145 / 4x145 / 3x145

1B: Close grip bench from pins - 5x125 / 5x145 / 5x165 / 4x165 / 3x165 - 3x145 - 5x125
2B: Dips - Body Weight - 5 / 5 / 5 / 5 / 5
3B: Floor tricep extensions - 5x25 / 5x25 / 5x25 / 5x25 / 5x25

Without rest

Pushup - 10 reps
Narrow grip pull up - 5 reps
Pushup - 10 reps
Narrow grip pull up - 5 reps
Pushup - 9 reps
Narrow grip pull up - 5 reps
Pushup - 7 reps
Narrow grip pull up - 5 reps
Pushup - 5 reps
Narrow grip pull up - 4 reps

Time: 82 minutes

Slept like crap, 5 hours, felt like a warmed over pile of crap when I got up at 4:10am

Friday June 4 2010 : 5:30 am
Back / Shoulder/Chest Auxiliary

Warm up
Skip Rope - 5:00 min
As fast as possible
Pushup - 10 reps
Narrow Grip pull ups - 5 reps
Pushup - 10 reps
Narrow Grip pull ups - 5 reps
Pushup - 10 reps
Narrow Grip pull ups - 5 reps

1A: Deadlift - 8x235 / 6x315 / 5x365 / 3x405 / 4x375 / 3x375
2A: Standing BB Press 5x135 / 5x135 / 5x135 / 5x135 / 5x135

1B: DB Rows - 8x110 / 8x120 / 7x120 / 6x120 / 5x120
2B: Pushup - 10 / 10 / 10 / 10 / 10

1C: Widegrip Pull Down - 10x165 / 9x195 / 7x210
2C: Cable Straight Arm Pull-Down - 8x120 / 7x120 / 7x120

1D: Seated, leg up narrow grip rows - 8x210 / 7x225 / 6x245 - 2x210

Without rest

Pushup - 10 reps
Narrow grip pull up - 5 reps

Nothing in the tank

Time: 91 minutes


Monday June 16 2010 : 5:45 am
Legs

Warm up
Skip Rope - 5:00 min

A: Back Squats - 14x165 / 10x255 / 8x285 / 6x305 / 5x305 / 5x315 - 5x275 (drop set)

1B: Plate Loaded Squat Press - 10x540 / 7x630 / 5x720 / 4x740 / 3x720 - 5x630 - 5x540 (drop set)
2B: Decline Bench Situp - 15x10 / 10x20 / 10x20 / 10x20 / 8x20
3B: Standing Calf Raises - 9x150 / 9x150 / 8x150 / 8x150

1C: Lying Leg Curl - 9x140 / 5x160 / 5x160 / 4x160
2C: Dumbbell Oblique Side Bends - 8x65 / 8x65 / 8x65 / 8x70
2C: Barbell Straight Leg Deadlift - 8x135 / 8x155 / 8x165 / 7x165

Without rest

Pushup - 21 reps
Narrow grip pull up - 7 reps
Pushup - 10 reps* hit a wall

Time: 103 minutes

Nutrition

Peri - 345 Calories / 33gm carb / 5gm fat / 40gm protein
Train - 144 Calories / 20gm carb / 0 / 0
Post (immediate) - 363 Calories / 48gm carb / 5.5gm fat / 30 gm protein
Post (15 min later) - 363 Calories / 48gm carb / 5.5gm fat / 30gm protein

Total - 1215 calories / 165gm carb / 16gm fat / 99gm protein

Buddy showed up at the gym. Progress was a little slow but great to have the company.

Tuesday June 6 2010 : 5:40 am
Shoulders

Warm up
Skip Rope - 5:00 min
As fast as possible
Pushup - 15 reps
Narrow Grip pull ups - 10 reps
Pushup - 10 reps
Narrow Grip pull ups - 5 reps
Time - 3:30 min

A1: Standing Military Press - 9x105 / 5x140 / 6x140 / 5x140 / 5x140 / 5x140
A2: Bent Over Lateral Raise - 8x25 / 9x25 / 8x30 / 8x30 / 8x30 / 8x30

B1: HS Iso - Lateral Shoulder Press - 10x140 / 8x180 / 5x200 / 5x200 / 4x200
B2: Lateral Raise - Machine - 7x100 / 7x110 / 5x120 / 5x130 / 5x130

C1: Hammer Strength Shrug - 9x270 / 6x360 / 6x360 / 6x360
C2: Dumbbell Front Raise - 6x35 / 5x40 / 5x40 / 5x40

D1: Barbell Upright Row - 10x95 / 8x115 / 6x145 / 6x145
D2: Face Pulls - 9x90 / 8x110 / 8x120 / 6x130

Without rest

Pushup - 15 reps
Narrow grip pull up - 8 reps
Pushup - 10 reps
Narrow grip pull up - 5 reps

Time: 108 minutes

Nutrition

Peri - 609 Calories / 73gm carb / 7gm fat / 60gm protein
Train - 80 Calories / 20gm carb / 0 / 0
Post (immediate) - 340 Calories / 45gm carb / 5gm fat / 28 gm protein
Post (15 min later) - 340 Calories / 45gm carb / 5gm fat / 28gm protein

Total - 1369 calories / 183gm carb / 17gm fat / 106gm protein

Woke up thinking today was going to go poorly. Not shabby once I got in.


Thursday June 10 2010 : 5:45 am
Chest / Tri

Warm up
Skip Rope - 5:00 min
As fast as possible
Pushup - 10 reps
Wide Grip pull - 8 reps
Pushup - 10 reps
Wide Grip pull - 5 reps
Pushup - 10 reps
Wide Grip pull - 5 reps

1A: Press from Pins - 5x205 / 5x235 / 5x235 / 4x235 / 4x235 / 2x225
2A: Floor Flys ------- 5x35 / 5x40 / 5x40 / 5x40 / 5x40 / 5x40
3A: Iso-Lateral Press - 5x155 / 5x155 / 4x155 / 4x155 / 3x145 / 4x145

1B: Close grip bench from pins - 5x155 / 5x175 / 4x175 / 4x175 / 3x175 - 4x135
3B: Floor tricep extensions - 5x25 / 5x25 / 5x25 / 4x25 / 4x25
2B: Dips - Body Weight - 5x60 / 5x70 / 5x70 / 5x70 / 5x70

1C: Incline DB Press - 5x70 / 4x75 / 5x75 / 4x80 / 3x80
2C: Peck Deck - 5x120 / 5x135 / 5x150 / 5x150 / 5x150

Without rest

Pushup - 10 reps
Narrow grip pull up - 10 reps
Pushup - 10 reps
Narrow grip pull up - 5 reps

Time: 98 minutes

Nutrition

Peri - 659 Calories / 63gm carb / 7gm fat / 59gm protein
Train - 80 Calories / 20gm carb / 0 / 0
Post (immediate) - 774 Calories / 106gm carb / 6gm fat / 60 gm protein
Breakfast (1 hour later) - 398 Calories / 36gm carb / 7gm fat / 48gm protein

Total - 1803 calories / 224gm carb / 25gm fat / 167gm protein

Note: Tried GlucoEvol Waxy Maiz product. Gas is unbelievable, but will stick with it for a week, see if I adapt.

Too much chatting in the gym today. Lack of focus or drive. Maybe should have slept in.


Friday June 11 2010 : 5:40 am
Back / Aux. Shoulder / Chest

Warm up
Skip Rope - 5:00 min
As fast as possible
Pushup - 15 reps
Wide Grip pull - 6 reps
Pushup - 10 reps

1A: Deadlift - 12x135 / 9x245 / 6x325 / 5x365 / 4x385 / 3x395 - 5x275 / 1x405 - 3x365
2A: Military BB Press - 10x65 / 5x115 / 5x145 / 5x145 / 5x145 / 8x115 / 9x115

1B: DB Rows - 8x110 / 5x120 / 5x125 / 5x125 / 5x125
3B: Incline Press ISO HS Machine - 9x140 / 8x180 / 8x200 / 6x220 / 6x220

1C: Wide Grip Pull Down - 8x180 / 5x210 / 5x225 / 3x225
2C: Bent Over BB Rows - 8x155 / 5x185 / 5x185

Time: 70 minutes

Woot! Gym buddy showed up. Tossed the leg routine cause he has lacross in the evening and worked upper body. Tried for 2 reps on Incline DB @ 100 and nailed it, content!


Munday June 14 2010 : 5:30 am
Chest / Back

Warm up
Skip Rope - 5:00 min
As fast as possible
Pushup - 15 reps
Wide Grip pull - 6 reps
Pushup - 10 reps
Wide Grip pull - 5 reps
Pushup - 10 reps
Wide Grip pull - 5 reps

1A: Incline DB Press - 8x70 / 8x85 / 6x90 / 4x95 / 5x95 / 2x100
2A: Bent Over BB Row Narrow Grip - 8x135 / 8x175 / 7x195 / 6x195 / 6x195

1B: Decline Bench BB Press - 8x185 / 8x205 / 6x225 / 5x225 - 4x185
3B: Wide Grip Pull Down - 8x195 / 8x195 / 6x210 / 4x210 - 5x180

1C: Back Rows (feet up) - 6x240 / 6x240 / 5x240 / 5x240
2C: DB Flys Flat Bench - 8x35 / 8x40 / 5x45 / 5x45
3C: Decline bench situp - 10xBW / 10x10 / 10x10

1D: Standing Low Cable Fly - 10x40 / 8x50 / 7x60 / 5x70
2D: Bent Over Lateral Raises - 9x30 / 8x30 / 8x30 / 6x30

Time: 97 minutes

Business partner texted me that she wanted to try out some cross training, so we hit up one of the local trails.


Tuesday June 14 2010 : 7:00 am
Cross Training

Run - 5 min
Pushup - 20
Band Rows - 30
(Repeat for 35 min or roughly 6 cycles)
Walk - 10 min
uphill Sprint - 3 min

Time:55 minutes

Nutrition

Peri - 514 Calories / 69gm carb / 3gm fat / 52gm protein
Post - 389 Calories / 38gm carb / 8gm fat / 42gm protein

Total - 903 calories / 107gm carb / 11gm fat / 92gm protein


Monday June 16 2010 : 5:45 am
Legs

Warm up
Skip Rope - 5:00 min

A: Back Squats - 14x165 / 10x255 / 8x285 / 6x305 / 5x305 / 5x315 - 5x275 (drop set)

1B: Plate Loaded Squat Press - 10x540 / 7x630 / 5x720 / 4x740 / 3x720 - 5x630 - 5x540 (drop set)
2B: Decline Bench Situp - 15x10 / 10x20 / 10x20 / 10x20 / 8x20
3B: Standing Calf Raises - 9x150 / 9x150 / 8x150 / 8x150

1C: Lying Leg Curl - 9x140 / 5x160 / 5x160 / 4x160
2C: Dumbbell Oblique Side Bends - 8x65 / 8x65 / 8x65 / 8x70
2C: Barbell Straight Leg Deadlift - 8x135 / 8x155 / 8x165 / 7x165

Without rest

Pushup - 21 reps
Narrow grip pull up - 7 reps
Pushup - 10 reps* hit a wall

Time: 103 minutes

Nutrition

Peri - 345 Calories / 33gm carb / 5gm fat / 40gm protein
Train - 144 Calories / 20gm carb / 0 / 0
Post (immediate) - 363 Calories / 48gm carb / 5.5gm fat / 30 gm protein
Post (15 min later) - 363 Calories / 48gm carb / 5.5gm fat / 30gm protein

Total - 1215 calories / 165gm carb / 16gm fat / 99gm protein

Pretty good deadlift numbers. I like the attention to detail and nutrient breakdown. What are your goals?
Also-at first glance i thought those numbers were your all day nutrition. I was like…damn low calories.

[quote]Blaze_108 wrote:
Pretty good deadlift numbers. I like the attention to detail and nutrient breakdown. What are your goals?
Also-at first glance i thought those numbers were your all day nutrition. I was like…damn low calories.[/quote]

Thanks for chiming in Blaze. The goals are strength gains on the primary movements (deads, squats, military, bench) and endurance gains on secondary items that include pulldowns, dips etc. This will hopefully lead to size gains as an added benefit.

Yeah the calorie count you see would tank me in a week. The current daily count is:

  • App. 3700 Calories on training days with a 35%C / 35%P / 30%F breakdown
  • App. 3300 Calories on off days with a 30%C / 35%P / 35%F breakdown

Debating asking one of the big guys at the gym who competes if he’d be willing to write me a program for some $.

Cheers,

P.

5 hours sleep, upped carb intake for peri to get through and it helped. Happy with grip strength on standing shrugs, no need for straps today!
Left some in the tank for back day tomorrow.

Thursday June 17 2010 : 5:35 am
Shoulders

Warm up
Eliptical - 5:00 min (someone stole the gym skip rope! WTF?)
As fast as possible
Pushup - 21 reps
Narrow Grip pull ups - 7 reps
Pushup - 15 reps
Narrow Grip pull ups - 5 reps
Pushup - 5 reps
Narrow Grip pull ups - 5 reps
Time - 2:50 min

1A: BB Seated Press From Pins - 5x115 / 5x135 / 5x155 / 4x165 / 5x165 / 4x165
2A: DB Bent Over Lateral Raises - 5x30 / 5x35 / 5x40 / 5x40 / 5x40 / 5x40

1B: Iso Lateral Shoulder Press - 5x200 / 5x230 / 4x230 / 4x240 / 5x240 (long 5min rest before last set)
2B: DB Standing Front Raises - 5x35 / 5x40 / 5x40 / 5x40 / 5x40

1C: Hammer Strength Standing Shrugs - 9x270 / 7x360 / 5x410 / 5x410 / 5x410 - 5x360 (drop set)
2C: Machine Lateral Raises - 5x110 / 5x130 / 5x140 / 5x150 / 5x150
3C: Face Pulls - 8x110 / 7x130 / 5x140 / 5x150 / 5x150

Time: 93 minutes

Nutrition

Peri - 606 Calories / 76gm carb / 9gm fat / 52gm protein
Train - 144 Calories / 36gm carb / 0 / 0
Post (immediate) - 363 Calories / 48gm carb / 5.5gm fat / 30 gm protein
Post (15 min later) - 363 Calories / 48gm carb / 5.5gm fat / 30gm protein

Total - 1476 calories / 207gm carb / 20gm fat / 112gm protein

Disappointed with Fridays workout. Came in psyched for some good lifts and we were bagged by the start of group B. Really tanked the motivation for the rest of the day as far as tracking food intake.


Friday June 18 2010 : 5:35 am
Back / Chest Split

Warm up
Eliptical - 5:00 min (skip rope still MIA, gonna have to buy one.)
As fast as possible
Pushup - 21 reps
Narrow Grip pull ups - 10 reps

1A: Deadlift - 12x185 / 8x245 / 5x335 / 5x365 / 4x365 / 5x315 5x225 5x135
2A: BB Flat Bench - 11x165 / 8x205 / 5x215 / 4x225 / 5x225 / 8x195 10x135

1B: Seated Behind Neck Pull Down - 8x180 / 8x180 / 8x180
2B: DB Press, Decline Bench - 8x70 / 8x70 / 8x70

  • packed it in, rest periods too long, no focus

Time: 49 minutes

Monday was okay for a leg day. Diet was extremly poor on yesterday (Sunday) due to travel obligations. Lucky if I put down 1800 calories for the day. Training buddy wanted to start earlier, amazing how 20 minutes can toss you for a loop.


Monday June 21 2010 : 5:25 am
Legs

Warm up
Eliptical - 5:00 min (still no rope)
As fast as possible
Band Pull Squates - 35 reps
Pushups - 21 reps
Pullups - 10 reps

1A: Squat - 10x135 / 10x225 / 7x275 / 5x295 5x225 / 5x295 5x225 / 5x295 5x225 / 5x305 5x225 /

1B: Plate Loaded Squat Press - 10x540 / 7x630 / 4x720 / 2x810(PR) 2x720 3x630
2B: Decline Bench Situp - 11x20 / 11x20 / 10x20 / 8x20
3B: Standing Calf Raises - 8x167.5 / 11x167.5 / 9x167.5 / 9x167.5

1C: Lying Leg Curl - 8x140 / 6x160 / 6x160 / 5x160 3x140
2C: Dumbbell Oblique Side Bends - 8x70 / 8x70 / 8x70 / 8x70
2C: Barbell Straight Leg Deadlift - 8x165 / 8x175 / 8x175 / 7x175

Time: 86 minutes

Nutrition

Peri - 494 Calories / 57gm carb / 7gm fat / 47gm pro
Train - 144 Calories / 36gm carb / 0 / 0
Post - 363 Calories / 48gm carb / 6gm fat / 30gm pro
Post (15min) - 363 Calories / 48gm carb / 7gm fat / 30gm pro

Total - 1364 calories / 189gm carb / 20gm fat / 107gm pro


Tuesday June 22 2010 : 5:25 am
Shoulders

Warm up
Eliptical - 5:00 min (still no rope)
As fast as possible
Pushup - 21 reps
Narrow Grip pull ups - 7 reps
Pushup - 15 reps
Narrow Grip pull ups - 5 reps

1A: BB Seated Press From Pins - 5x125 / 6x155 / 6x155 / 6x155 / 5x165 / 3x175
2A: DB Bent Over Lateral Raises - 6x35 / 6x40 / 5x45 / 5x45 / 5x45 / 5x45

1B: Standing BB Press - 5x135 / 5x135 / 5x135 + 3x115 / 4x145 + 2x115
2B: DB Standing Front Raises - 5x30 / 8x30 / 8x30 / 7x30

1C: Hammer Strength Standing Shrugs - 12x270 / 8x360 / 5x420 / 5x420 / 5x420 + 7x360 + 8x270
2C: Machine Lateral Raises - 8x120 / 8x120 / 8x120 / 8x120 / 7x120

1C: Upright BB Row - 5x115 / 8x115 / 8x115
2C: Situps - 10 / 10 / 10
2C: Cable Face Pulls - 10x100 / 8x120 / 7x120

Time: 105 minutes

Nutrition

Peri - 606 Calories / 76gm carb / 9gm fat / 52gm pro
Train - 144 Calories / 36gm carb / 0 / 0
Post - 575 Calories / 54gm carb / 7gm fat / 74gm pro

Total - 1325 calories / 166gm carb / 16gm fat / 126gm pro