T Nation

RicRob Training Log

Starting an online training log to keep myself more consistent with myself as far as lifting and diet goes. I follow no specific program but mostly do either a full body split or an upper lower depending on how much time I have off from working.


BW: 186.4

Press 135 - 4,4,4,4,4
CG Bench 185 - 6,6,5,5,5
Dips 3x10 - 35
Cable Overhead Extensions - 12x30, 45, 35

Weighted Chins 4×5 - 50, 5x25, 1 static hold 50 for time
HS HI Row 10x95, 95, 80, 80
BB Curl 5x75, 2×20-45

The 5x75 on curls was bothering my right wrist due to a previous injury so I just went light instead. It was more of a test to see if I could handle the weight with any pain. Well I’m still getting a sharp pain so I’ll keep it light till I can go heavy again.


My Diet right now mainly consists of Meat and Rice and mostly steak and beef as my main source. I try to eat usually 1.5 pounds of steak and 1/2 a pound of dry rice as far as weighing goes. Then I will throw in veggies every meal and will sometimes eat fruit or veggies as a snack or have a zero calorie drink. Right now I’m attempting fat loss so hopefully a pound a week. My goal is going to be 175-170 pounds. I also tend to do the whole meal prep because I can’t go home for 2-3 days a shift on my job and they always eat food not in line with my goals.

Today I’ll have:

Carrots, spinach

Carrots, Spinach

Chuck Roast
Red cabbage, Pickles

BW: 186.6

Squat 3x10 - 185 + calves &&
Leg Press 3x10 - 400 + calves

Good Morning 3x10 - 115 &&
Weighted Situp 3x10 - (10 + 15BW)

Standing Calves 3x10 - 135 &&
Leg Curl 75x10,9 50x10

  • Same Diet -
    Will add something new to my diet if off the regular plan. Otherwise I’m not going to waste the space typing the same food out over and over again


Off day. No workout

Dinner I had barbeque chicken with cheese and bacon on top with a bagel and slice of garlic bread. Free food is free food.

BW: 185.4

Conditioning Workout

50 jump ropes done between each set

Flutter kicks
Supine bicycle
Flutter kicks no hands
Up down pushup
Flutter kick + leg raise
Plank to pushup plank
Air Squats
Flutter kicks

BW: 186.4

Bench Press: 5x135, 2x185, 1x225, 1x250, 10x185, 10x135
BTN Press 115 - 6,6,6,6,6
BW Pullup/Chinup 10,10,10,10,10,7,7,7,7,6 = 84
DB Row 10x95,95,95,80,80

Rope Pressdown 10x40,50,50
Hammer Curl 6x40, 5x40, 7x35
Cable Overhead 3x15 - 35
Reverse EZ Curl 3x10 - 20+

Good workout today, the pullups/chinup felt great. Felt like seeing what I could do for bench and did a smooth 250. Don’t want to kill myself so I did 185 for a back off set and 135 just do do between my pullups. I’m super setting my push/Pull movements but I find it looks nicer to me when I write it out separated.

BW: 187.2

Deficit Deadlift 315 - 4,4,4,4,4
Knee Ab Wheel 5x15

Front Squat 225 - 6,6,6,6,6
Flutter kicks 5x20

Calf Press 3x10 - 195+
Glue Ham Raise 3x8

I’ll call my 187 a high BW PR for fat loss. My previous highest was 189 so about 2 pounds lost. Plus I’m pushing harder each week so more workload equals more weight loss. In my mind at least.

BW: 185.2

Press 135 - 5,4,4,4,4
CG Bench 185 - 6,6,6,5,5
Dip 3x10 - 40
Tricep Pressdown 3x10 - 50

Weighted Chins 50 - 5,5,5,5,5
Band Pull Aparts 2x20
HS HI Row 10x 95, 95, 95, 85, 85
BB Curl 6x75, 20x45 21x45

Wrist is still irritated by heavier weight but not as much pain as the prior attempt over BB Curls. Little victories.
Did the band pull aparts for my 4th and 5th set of press and had trouble locking it out. Might just do them later in the workout after the primary lift

BW: 187.0

Squat 285 - 3,3,3,3,3
Leg Press 3x10 - 3 plates superset
Hack Squat 3x8 - 2 Plates
Good Morning 10 x 125, 125, 115
Weighted Situs 2x10 - 10, 2x20 - BW

Did a workout with a friend today so I did some stuff he likes. He didn’t like the idea of good mornings though. Too Bad I need to work on my hamstrings and it’s a fun way to work the muscle.

BW 184.8

Conditioning Workout
4 Rounds:
400 meter run
10 Box Jumps
15 Medicine Ball Throws
50 Jump Ropes
10 Lunges

It was a good morning to see my weight drop below 185. I was looking at some popular crossfit workouts and came to the conclusion those guys are just masochists if they try to do one of those 3 times a week. Plus there was too much heavy lifting mixed into the workouts. I already lift so I’ll keep my conditioning lighter or less taxing like a sled drag.

But I don’t have a sled to drag.

BW: 183

Incline Bench 185 - 3,3,3,3,3
Dumbell Bench 10x 80, 70, 70
Overhead DB extension 10x 15, 15, 20

Pullup/Chinup 10,10,10,10,10,8,7,7,7,7 = 86
DB Row 10x 95, 95, 85
Hammer Curl 30 - 8,8,9

I was way lighter today than I have been since getting back on my diet. Whenever I have a huge jump faster than planned, I celebrate and have extra food that night.

BW: 186.4

Deficit Deadlift 315 - 5,4,4,4,4
Front Squat 225 - 7,6,6,6,6
Calf Press 10x 215, 195, 195
Leg Curl 3x10 - 62.5

Ab Wheel 5 sets
Flutter Kick 5x20

Deadlifts felt better for me form wise today. My strength is finally starting to return from not doing them for a couple months.

1 Like

BW: 186.2

Conditioning Workout:
8 Rounds:
30s Plank
10e Walking Lunges
50m run
50 jump ropes

Fun outside workout. Simply go to a track and do the planks into the Lunges into the run so yer already pre fatigued for the run. Then something like jumping Jacks or jump rope to get in some extra work. There really isn’t a goal other than to do some light moving without killing myself since I already lift heavy.

Also I tried yesterday to do a standing ab wheel and was like I can do sets of 15 on my knees doing like 5 would be no problem and oh my gawd I can’t do one rep! The I go onto YouTube and see like some guy do it with 80 pounds vest just to confirm my weak ass is weak.

BW: 185.8

Press 135 - 5,5,4,4,4
CG Bench Press 185 - 6,6,6,6,5
Dips 3x10 - 45
Tricep Pressdown 12 x 50,50,50

Smith Row 3x10 - 185?
HS HI Row 5x10 - 95
BB Curl 2x20-45, 1×15-50

Another day another workout. I think I’ll try and go for like 5 sets of 20 for the barbell curls because that seems like a fun goal seeing as it works the biceps without hurting my wrist.


Squat 285 - 4,3,3,3,3
Sumo Deadlift 5x6-185
Good Morning 10x 135, 125, 125
Leg Curl 2x10 - 62.5, 1x8 - 75
Weighted Situp 3x (12x10, 15xBW)
Hanging knee Raise 3x10-25

Buddy had me to a knee raise with a weight around my dip belt so I went lighter and did some reps. I might have to try those more often. Anything for stronger abs.

Sumo Deadlifts is a lift I have never done so I did them light today and will simply add 10 pounds next week.


BW: 183.2

Conditioning Workout
6 Rounds:
Tire flips 15 - weight? It’s light
5 box jumps
400 meter run

Another beautiful day where I can go run in the sun. The goals of the conditioning workouts are to simply get me moving a little. Weight is still moving in the right direction.

BW: 184.0

Incline Bench 185 - 4,3,3,3,3
DB Bench 10x 80, 80, 65
PJR Pullover 3x12 -40
Pullup/Chinup 10,10,10,10,10,8,8,8,7,7 = 88
DB Row 3x10-95
Hammer Curl 2x6-40, 1x10-25

Incline felt much smoother than last weeks.

BW: 183.8

Deficit Deadlift 315 - 5,5,4,4,4
Front Squat 225 - 7,7,6,6,6
Leg Curl 75x10, 2x12-62.5
Calf Press 10x 215, 215, 195

5 sets of: Standing AB Wheel Negative 3 + 10 Knee AB Wheels
Flutter kicks 5x20

My back feels a little tweaked from this workout. I think the cause is overall the deficit Deadlifts. Next cycle I might end up just doing Romanian Deadlifts with a bottom pause. I lift for fun not for pain.

Some thoughts:

Also you can see I’ve started to work towards the full ab wheel rollout. The plan is the same as my lifting, just add one rep a week and let the gains come as they come.

Just because I might be able to add 5 pounds a week or every other week doesnt mean I should. Its not the best strategy to push that limit all the time. Thats not to say you shouldn’t push yourself. There are is good reasons for advocating going harder because people tend to not push themselves hard enough. And when you do start to push it’s tons of fun and you want to push further. But if you’re already pushing yourself to that limit, doing just a little more next week should be all you need. You shouldn’t have to crush yourself with 10 pound jumps just because you can. Getting better means you should feel so comfortable with the exercise you just did one more rep or just 5 more pounds or you paused a last rep. You want to have that reserve because if you’re like me lifting all the time, you’re going to come back to the line the very next day.

All this is to say I might have chosen a too heavy number for my deadlift. I have the raw strength to push my deficit deadlift, but I dont have the reserves right now to push it safely every week. Now I can go ahead and just throw off 20 pounds and do it better or I can choose a similar movement and just do that right because I should not be married to a single lift. Or at least I shouldn’t be unless I’m competing, and there aren’t any deficit deadlift competitions as far as I know.

So next week I think I’ll put 275 on the bar and start doing some RDLs and see how I feel after that.

This is all just to convince myself I shouldn’t train harder but smarter.