T Nation

Rampage Log

Well finnaly a log forum on T-Nation!! WOW, i tried in the past to post one in the streght section but not very successfull, as i have all my past workout somewhere wlse i post them and from now.....T-Nation is my only place.

I follow mosly DeFranco template with some twist…you see below!!

A recreational athlete …

Today May 01, Starting my log here on T-Nation
Why ? Im a big sport fans and im always here on the site reading post etc… And i think a lot of peoples are following Joe DeFranco template for sports. So im following a workout based on DeFranco template with some conditionning. I also read a lot of stuff from CT in the author locker room…

Quick intro, im a recreationnal athlete, 33 years old now and play hockey still twice a week during season and once a week in summer. I also like to stay in shape, following stats of what im lifting, i had a log on another BB site but im always here on T-Nation.

Few stats approx;

Best PR 1 rep max:

Bench 265x1
Deadlifts 315x1
Squat 315x1

Current weight 198 at 14% Bodyfat.

Best i been was 185 at 9% Bodyfat.(Best for the look)

Im going to post last week workout i have them on paper.

Feel free to comments!!

TUESDAY 15APR MAXUPPER

A-Bench
135x8
185x5
205x5
225x5
235x4

B-DB Press palms in
60x8
60x8
60x8

Super Set:
C1-Regular Bar Lat Pulldown 3x10
C2-Rear Delt Fly 3x10

Super Set:
D1-25lb Plate Front Raises 3x10
D2-Shoulder lat raise 3x10

Super Set:
E-GUN SHOW 3x10 (bis-tris)

CONDITIONNING (performed after weight session)

BARBELL COMPLEXES

4 ROUNDS OF RANDY COUTURE COMPLEXES

-bent over row
-upright row
-military press
-good morning
-lunges
-squat push press combo
-stiff legs deads

Notes; the complexes are hells of a finisher!!!


WED APRIL 16 MAXLOWER

A) Box Squat
135x10
225x5
275x5
295x5
315x4

B) Rack Pulls (first pin from floor)
135x8
225x5
275x5
315x3

C) Elevated Bulgerian Split Squats Holding One Dumbbell
25x10
25x10
25x10

D1) Weighted Swiss Balls Crunches(plates behind head)
25x12
25x12
25x12

D2) Side Bends
bwx12
bwx12
bwx12

E1) DB Shrugs
80x12
80x12
80x12

E2)Wrist curls
40x12
40x12
40x12

SAT APRIL 19 REPUPPER

A-DB Bench 3xMax
60x18
60x15
60x12

Super Set:
B1-Wide Gr. Seated Row
115x12
115x12
115x12
115x12

B2-Face Pulls
30x12
30x12
30x12
30x12

Super Set:
C1-25lb Plate Raise 3x10
C2-DB Military Press 3x10(25lb)
C3-Lateral SH raise 3x10(12.5lb)

Super set:
GUN SHOW
D1-Close grip bench 3x10 (135lb)
D2-Hammer Curls 3x12 (25lb

That was it for that week,
That week i was going for 5 rep max on main effort, next week i go for 3 rep max.
Next week 1 rep max.

THURSDAY APRIL 24 MAXUPPER

A-Bench
135x8
185x5
205x5
225x3
245X2

B-DB Press palms in
60x8
60x8
60x8

Super Set:
C1-Regular Bar Lat Pulldown 3x10 (115LB)
C2-Rear Delt Fly 3x10 (10LB DB)

Super Set:
D1-25lb Plate Front Raises 3x10
D2-Shoulder lat raise 3x10

Super Set:
GUN SHOW 3x10 (bis-tris)
E1-Barbell Ez Curls(bar+50)
E2-Skulls Crushers(bar+50)

CONDITIONNING

Inspired by the 200 reps challenge article ; here what i did:

100 pushup
50 regular crunch
25 side crunch left
25 side cruch right
20 chinsup (fullextension)
1.5 km on threadmill at 1.5 incline

Notes;

I didnt feel very strong on the bench, but i think with a spotter i would have done 245 for 3 reps, didnt feel secure.


SATURDAY APRIL 26 MAXLOWER Some upper rep work

A) Box Squat
135x10
185x5
225x5
275x3
315x3
335x2 (afraid of doing 3rd rep)
335x3 (this time i did it)

B) Sumo Deadlifts
135x8
225x5
275x3
315x3
335x3 (3rd rep difficult)

C)Benchpress test 135lb x 23reps

Super Set:
D1-Wide Gr. Seated Row
115x12
115x12
115x12
115x12

D2-Face Pulls
30x12
30x12
30x12
30x12

E1-Weighted Swiss Ball Crunh
25x12
25x12
25x12

E2-Side bends
bwx12
bwx12
bwx12

Notes;

Short on time and impossible to train tommorow, this is why today was a maxlower with some rep work for upper body.
this will conclude the 2nd cycle and monday i be ready to start the 3rd one.
On the box squat i had someone to check me but still, i was affraid of the 3rd reps.
Next week will go for one rep max.

MONDAY 28APR MAXUPPER

A-Bench
135x8
185x5
225x3
245x2
255x1 PR

B-DB Press palms in
70x8
80x6
80x6

Super Set:
C1-Db rows 3x10 (70lb)
C2-Seated Db Power Cleans 3x10 (10lb)

Super Set:
D1-25lb Plate Front Raises 3x10
D2-Shoulder lat raise 3x10

Traps
E-Barbell shrugs 3x10 (185lb)

CONDITIONNING;

Here what i did;

Threadmil incline 1.5
30sec jog
20sec run
60sec jog
30sec run
90sec jog
40sec run
120sec jog
50sec run
150sec jog
60sec run
180sec jog
70sec run

NOTES:
Personnal best on bench since i post on sherdog, did 265 in the past but right now happy with that.Will switch to decline next week. No abs today, new way to perform some cardio was fun! Good workout overall, no arms work today but will do on rep day!!
The running today was inspired by CT article, THE RUNNING MAN!!

WEDNESDAY APR30 CONDITIONNING

I played a hockey game this morning in our summer league, we were only 3 defenseman and my 2 partnes were not in great shape so had a lots of icetime. 3 periods of 25 minutes!!

This is a type of lactate inducing workout!!

SATURDAY MAY 03 MAXLOWER Some upper work
(some upper work as only 2 workout again this week)

A) Box Squat
135x10
185x5
225x5
275x3
315x3
365x2 (little cheating on 2nd rep but still good) PR

B) Sumo Deadlifts
135x8
225x5
275x3
315x3
365x2
365x2 (did it twice, wasnot satisfied with form first time) PR

C) Dynamic Bench Press
135x9x3 (sets x reps)
3 wide,3 med,3 close grips

Super Set:
D1-Wide Gr. Seated Row
115x12
115x12
115x12
115x12

D2-Face Pulls
30x12
30x12
30x12
30x12

E1-Weighted Swiss Ball Crunh
25x12
25x12
25x12

E2-Side bends
bwx12
bwx12
bwx12

Notes;

Long workout but wow, 2 PR on squat and deads…very good…only if my gym
would have a real safety squat bar…think there still some place…im closer to 400 then i
tought.
Dynamic bench was performed for first time and i know my technique probably not perfect but now i understand why some peoples said this exercice hard for elbows.

MONDAY MAY05 MAXUPPER

A) Incline bench press
Barx10
135x8
155x5
175x3
185x3
185x3

B) Incline db press(palms out)
75x6
75x5
75x5

Super Set:
C1-Db rows 3x10 (70lb)
C2-Seated Db Power Cleans 3x10 (10lb)

D) Traps Db Shrugs
80x8
80x8
80x8
80x8 (short rest)

E) Elbow flexor EZ Bar curls
50x10
50x10
50x10

Notes;

Little short on time, long time since i performed incline stuff, will go for PR next week.
Also this week will try to add lots of complexes in my workout and more frequency!

THURSDAY MAY08

All my workout and schedule are screwed…so today i performed a fullbody workout insipired by Joel Marion stripped down hypertrophy…so will think about my new plan this weekend…

MAY12 = NEW PLAN

Inspired by today last 10 pound artcicles from Alwyn Cosgrove.

The heavy lifting part ,this part is inspired by Joe Defranco Westside for skinny bastard part 3.

Heavy lifting to protect muscle mass and Metabolic workout for fat loss. This will be a mix of Cosgrove and Thibs as im going to use circuit,complexes,hiit and steady state cardio.

Keep in mind i also play hockey one a week and i walk a lot at work. Hopefully with the diet i will be in great shape in 28 days!!

If you have read the Destroying fat war article and refined physic transformation by CT, you know where im going.

May 13th,

I performed a Fullbody workout again just to get back in the beat.

May14th Wednesday

I played hockey in morning, 1h30 min of icetime for the game. To tired to do anything else.

Im kind of late thise week with the heavy part,but here the plan

thurday; Maxupper
Friday ; Maxlower
Saturday; Repupper
Sunday; Rest

and resume…

THURSDAY MAY14 MAX UPPER

A-Incline bench
135x5
155x5
175x3
185x3
185x3
185x3

The rest is accessory and i didnt feel motivated enough…looking for other type of workout, i mean another to split my routine…

See the followiong post as i found something

FRIDAY MAX16(Heavy Pull)

A1. Dead Lifts,8x3
weight 225/275/275/275/275/315/315/315

A2. Supported DB Curls, 8x3
weight 45lb db for all sets

B1. Weighted Pull-Ups,5x5
weight 25lb plate

B2. Straight-Leg Deadlifts,5x5
weight 135/155/155/175/175

C. Serratus Crunch,3x8-10
weight 15lb db 3 sets to failure

Notes;

Im in love with the workout,The push/pulls from TC, really what i was looking for, im gonna add conditionning to this of course but the weight session are now fixed.

i think i spent too much time reading other logs and routine on T-Nation today…all im confuzed about what routine i should start. Today was really fun but when the gym will be full of newbies i might have some problem…well tommorow i see what im going to do…!!
Then next week i would try to get a good start in the routine im going to choose!!

Saturday May17

Today workout focusing on fatloss and endurance

Circuit 1
Push Press x10x8x6
Front Squats x10x10x10
Barbell Rows - Reverse Grip x10x10x10
Good Mornings x10x10x5
Crunches to failure

*did 3 rounds of this circuit all weight 95lbs, harder then i tought

Circuit 2
Dumbell Bench Press x15x20x15
Bulgarian Split Squat x10x10x10
Dumbell Pullover x15x15x15
Dumbell Romanian Deadlift x12x12x12
Lying Leg Raises x10x10x10

*Did 3 rounds of this circuit, weight 35lbs dbs…

Circuit 3
Dumbell curl x10
Calve Raises hammer strenght machine(one plate)x12
Dumbell tri extension x10
Front Plate Lifts(25plate) x10
Russian Twists x10

*Did one round only of this last circuit,exhausted and short on time,gym is so crowded and the circuit are not easy to perform that why i did use often the same weight…But i think the goal was reached for a ****bolic workout. I might use complexes in the future, more convenient in the gym.

Monday May19

Heavy push

A: Squats
8x3 = 225/225/225/225/225/225/245/245
B: DB Bench
8x3 = 85/85/85/85/85/90/90/95
C: Military Press
5x5 = 95/105/115/125/135x3reps
D: Weighted Dips 25lb plate
5x5 all good
E: Calf Extensions on leg press machine
4 sets,all to failure

Good session but not sure this is the way i wanna train, squat were easy, been a while since i squat without the box and that was good. I might go back to Defranco template…will see

Tuesday May20th

heavy pulls

A1: Deadlifts regular stance
8 sets of 3 reps
weight 225/225/275/275/315 then decided to go for one rep max,
so i did 335x2/365x1 PR /385x0 failed

A2: Supported DB curls
8 sets of 3 reps/all with 45lbs db

B1: Weighted pull ups
bw x 5
bw x 5
bw+25 x4
bw+25 x3
bw+25 x3

B2: Straight leg dead lifts
185x5
185x5
225x5
225x5
225x5

C: abs circuits x 3

Notes;

Deadlifts PR is very good considering im in fatloss mode, also im more familiar with sumo stance, but sumo really help me to get a good form on regular deads, what a nice feeling to pull the bar and i stop one second on top to enjoy the moment.

The rest been very good to, im doing some work on the exterior of the house and i did it in a way of workout, so some conditionning(shoveling grass and other stuff) were performed for 1h30min…tommorow morning hockey time!!!

Wednesday May21

Played hockey game, 1h30 min and again a lots of icetime!

Saturday May24

This session focusing on fatloss,endurance.

a)barbell complexes (shoot for 10-15 rep range)

Bent-over row
Upright row
military press
good morning
split squat (lunge)
back squat + push press combo
romanian deadlift + shrugs combo

Did 8 reps with 70lbs barbell for 2 rounds

b)dumbell complexes

Standing hammer curl5reps
Alternating db shoulder press
10reps each
Fwd lunge10reps each
Db bent over row or db row
10reps each
Db squat 10reps
Db romanian deadlift
15 to 20 reps
standing calf raise*15 to 20 reps

I lost the count of the number of reps on the db complexes…was exhausted also,didnt help
…did 2 rounds of this one also.

C) Threadmills

10 min at level 6/incline 10deg