T Nation

Rhino's Training Log

Why the hell not…I’ll start one. Im not one t carry around a pad and pen with me to the gym but I’m going to put up my numbers on here after I get home so I can somewhat keep track of my progress.

Current Stats:

Weight: 206lbs
Height: 5’8
Bodyfat: Don’t really care, but I would guess somewhere between 12-14%

Goals: Been doing typical 5-day bodybuilding split, moderate rep ranges for the past few months. Going to start trying out the concept outlined in the Matt Kroc interview today so I can get my strength up a bit. I’ll still be adding in a lot of bodybuilding type training as I go. I guess you can call it “Powerbuilding”

Todays Session: Heavy Chest and some triceps

A. Barbell flat bench press: 135x5, 225x5, 275x5, 315x3, 365x1
B. Dumbbell shallow-incline press: 190x12, 200x10, 210x8, 210x11
C. Bodyweight dips: 3 sets x 15 reps
D. Seated cable flyes: 4 sets x 20 reps (55#) - Constant tension
E. Standing barbell french press: 3 sets x 12 reps (95#)
F1: Tricep pushdowns: 4 sets - constant tension
F2. Kneeling cable crunches: 4 sets - constant tension

No cardio today. Been doing incline walking. Will hit it tomorrow.

Meals so far:

Breakfast: RTD protein shake

Lunch: 8oz tilapia, 1tbsp coconut oil, 2 cups mixed veggies

Post workout: RTD protein shake

Will try and get some Pics/Vids up this week as well!

Yesterday

Did heavy sumo deadlifts working up to 455 for 1 rep. Got a new PR with 405 for 4 reps. Did some other light assistance hamstring work after that…Stiff Legged deadlifts (went for stretch) and Weighted hyperextensions. Finished yesterdays session with some Machine crunches at the end.

Today

Did shoulders today.

A. BTN Military press: 95 x 10, 135 x 10 (Warmup sets), 185x7, 185x7, 185x6, 185x6
B. Standing single-arm dumbbell press: 70x12, 70x12,70x12
C. Seated lateral raises: 25lb DBs for 12-115 reps x 4 sets (Strict and slow reps)
D. Front raises: 45x20, 45x20
E. Dumbbell bent-over lateral raises: 30s x 15 reps x 4 sets
F. Rope face pulls: 120x12 x 5 sets
E. Kneeling cable crunches: 4 sets - worked up to 220

Meals so far:

Breakfast: 3 whole eggs, 1 cup egg whites, lean turkey bacon (mixed into eggs)

Pre-Workout Snack: Ostrich jerky

Post-workout: RTD Protein shake and a banana

Had a root canal done this morning so eating has been interesting. Didn’t get to eat “breakfast” till around 12:30pm.