Samul's Training and Nutrition Log

Week 2 day 5

A1 BB Back Squat
57 kg / 125.66 lbs x 15
57 kg / 125.66 lbs x 15
A2 Chest Press Machine
55 kg / 121.25 lbs x 15
60 kg / 132.28 lbs x 15

B1 Seated Cable Row
40 kg / 88.18 lbs x 15
40 kg / 88.18 lbs x 15
B2 DB External Rotation
8 kg / 17.64 lbs x 15
8 kg / 17.64 lbs x 15

C1 Rope Face Pull
20 kg / 44.09 lbs x 15
20 kg / 44.09 lbs x 15
C2 Standing DB Side Lateral Raise
8 kg / 17.64 lbs x 15
8 kg / 17.64 lbs x 15

Week 3 day 1

Incline DB Press
26 kg / 57.32 lbs x 5
26 kg / 57.32 lbs x 5
26 kg / 57.32 lbs x 5
26 kg / 57.32 lbs x 5

Pull-Up
bw x 5
bw x 3
bw x 5
bw x 3

Leg Press
120 kg / 264.55 lbs x 5
120 kg / 264.55 lbs x 5
120 kg / 264.55 lbs x 5
120 kg / 264.55 lbs x 5

Lying Leg Curl
30 kg / 66.14 lbs x 5
30 kg / 66.14 lbs x 5
30 kg / 66.14 lbs x 5

Week 3 day 3

Bent-Over BB Row
52 kg / 114.64 lbs x 8
52 kg / 114.64 lbs x 8
52 kg / 114.64 lbs x 8

Flat BB Bench Press
62 kg / 136.69 lbs x 8
62 kg / 136.69 lbs x 8
62 kg / 136.69 lbs x 5
62 kg / 136.69 lbs x 6

Bicep Cable Curl
35 kg / 77.16 lbs x 8
35 kg / 77.16 lbs x 8
35 kg / 77.16 lbs x 8
35 kg / 77.16 lbs x 8

Week 3 day 5

Standing DB Overhead Press
12 kg / 26.46 lbs x 15
13 kg / 28.66 lbs x 15
13 kg / 28.66 lbs x 15

Rope Face Pull
20 kg / 44.09 lbs x 15
20 kg / 44.09 lbs x 15
22 kg / 48.5 lbs x 15

Standing DB Side Lateral Raise
8 kg / 17.64 lbs x 15
8 kg / 17.64 lbs x 15
8 kg / 17.64 lbs x 15

Cable Crunch
70 kg / 154.32 lbs x 15
70 kg / 154.32 lbs x 15
70 kg / 154.32 lbs x 8

Week 4 day 1

Incline DB Press
26 kg / 57.32 lbs x 5
26 kg / 57.32 lbs x 5
28 kg / 61.73 lbs x 5
28 kg / 61.73 lbs x 5

Pull-Up
bw x 5
bw x 5
bw x 5
bw x 5

Leg Press
140 kg / 308.65 lbs x 5
140 kg / 308.65 lbs x 6
140 kg / 308.65 lbs x 5
140 kg / 308.65 lbs x 5

Lying Leg Curl
32 kg / 70.55 lbs x 5
32 kg / 70.55 lbs x 5
32 kg / 70.55 lbs x 5
32 kg / 70.55 lbs x 5

Elbow-Supported Leg Raise
bw x 5
bw x 5
bw x 5
bw x 5

Seated Calf Raise
45 kg / 99.21 lbs x 5
45 kg / 99.21 lbs x 5
45 kg / 99.21 lbs x 5
45 kg / 99.21 lbs x 5

week 4 day 3

Bent-Over BB Row
54.5 kg / 120.15 lbs x 8
54.5 kg / 120.15 lbs x 8
54.5 kg / 120.15 lbs x 8
54.5 kg / 120.15 lbs x 8
Flat BB Bench Press
52 kg / 114.64 lbs x 8
52 kg / 114.64 lbs x 8
52 kg / 114.64 lbs x 8
52 kg / 114.64 lbs x 8
BB Back Squat
72 kg / 158.73 lbs x 8
72 kg / 158.73 lbs x 8
72 kg / 158.73 lbs x 8
72 kg / 158.73 lbs x 8
Elbow-Supported Leg Raise
bw x 8
bw x 8
bw x 8
bw x 8
Standing DB Hammer Curl
10 kg / 22.05 lbs x 8
12 kg / 26.46 lbs x 8
10 kg / 22.05 lbs x 8
10 kg / 22.05 lbs x 8
Standing DB External Rotation
8 kg / 17.64 lbs x 8
8 kg / 17.64 lbs x 8
8 kg / 17.64 lbs x 8
8 kg / 17.64 lbs x 8

EDIT:

the videos I’m referring to in this post can be found in this other post
Questions Regarding Waterbury Method Program - #53 by samul


Today I started practising the high pull before I stated my workout. I wanted to get the hang of the movement so that when I start doing it from my next cycle of this program I will already be nearly decent at those. Here are two videos of me trying to get the movement kinda right for the very first time

EDITED

Am I in the right direction? What am I doing right and wrong?

Also here’s a sample of my BB Row - bench press superset

EDITED

I’m sorry the video is dark but it wasn’t recorded from a spot where there was much light.

I caught myself flaring the elbows too much on the rows, is that correct? Also the technique on the bench looks pretty solid to me from the external but I sometimes have difficulty pressing the bar in a completely straight line on the first reps of the set.

EDITED

Here you can see me doing the fourth set of squat for this workout. By the time I got to this i was fried. How’s my technique?

Week 4 day 5

Standing DB Overhead Press
13 kg / 28.66 lbs x 15
13 kg / 28.66 lbs x 15
13 kg / 28.66 lbs x 15
Rope Face Pull
24 kg / 52.91 lbs x 15
24 kg / 52.91 lbs x 15
24 kg / 52.91 lbs x 15
Standing Cable Side Lateral Raise
5 kg / 11.02 lbs x 15
5 kg / 11.02 lbs x 15
5 kg / 11.02 lbs x 15
Cable Crunch
60 kg / 132.28 lbs x 15
65 kg / 143.3 lbs x 15
65 kg / 143.3 lbs x 15

Had to skip leg exercises because I was so sore from the last Squatting session I could barely walk today

Here’s an update of my physique after following waterbury’s TBT program for 4 weeks and while doing a body recomp

Keep in mind that those pics were taken right after my last 3x15 workout so I still had a pump

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Be following yo bro

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Hows it going Samul?

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@duketheslaya sorry for the late reply but i had kinda let this log slip off my mind.

i now decided that i will start again updating my training log, since i never stopped keeping track of my workouts anyway.

i’m not going to post the last program i did before starting the current because that’d be too much info to retrieve from the archives on my phone.

i am, however, going to post the workouts since i started the “Best Damn Program” from christian thibaudeau.

Here we go

[will post everything soon]

All good mate.

Good to have you back! Have seen your other thread “what is specific to building mass” and followed along a bit there.

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NOTE
In this program, every exercise is only performed for 1 working set. That set is preceded by two 6-rep sets, done heavier than a normal warm-up but not to failure (the program call for a 7 out of 10 on a rate of perceived exertion scale).

I only listed the preparation sets on the first workouts of the log: just keep in mind that this is true for every exercise, even when the working set is the only one listed.

For the working set, which is taken to failure, a special technique is employed, choosing between a double rest pause, an mTOR activation technique, and a double dropset doing 6, 8, then 10 reps.

For the rest pause sets, I stated the amount of reps I got for each “mini-set,” usually around 6, 3, 2 reps.

For the mTOR technique, which consists of 5-second negatives followed by a 2-second stretch for every rep, with post-fatigue loaded stretching at the end of the set, I will list the number of reps I got.

For the 6-8-10 dropset sets, I will list the weight used for each dropset and in case I get more than 10 reps on the last set, I will state it.

WEEK 1

-Monday was January 1st so the gym was closed. I started off Tuesday doing Monday’s workout.

-Tuesday
Romanian deadlift
2 sets of 6 ramping up the weight then
202 lbs / 92 kg x 1 set with double rest/pause:
6 reps, 3 reps, 2 reps

Prone lat pulldown
2 sets of 6 then
154 lbs / 70 kg x 1 set with double rest/pause (6, 3, 2 reps)

Dumbbell rear delt raise
2 sets of 6 then
1 x 6-8-10 dropset:
22 lbs / 10 kg x 6
15 lbs / 7 kg x 8
11 lbs / 5 kg x 10

Standing EZ bar curl
2 sets of 6 then
71 lbs / 32.5 kg x 1 set with double rest pause (6, 3, 2 reps)

10 min treadmill

-Wednesday
Front squat 136 lbs / 36 kg rest pause (6, 3, 2)

Dumbbell Bench Press 70 lbs / 32 kg rest pause (6, 2, 2)

Dumbbell Side Raises 6-8-10 dropset
26 lbs
22 lbs
17 lbs

Lying triceps extension with mTOR activation technique (5-second negative + 2-second stretched position hold)
24 lbs x 6

-Thursday
Leg curl 6-8-10 dropset
59 lbs
48 lbs
37 lbs

Dumbbell pullover with mTOR technique
35 lbs x 8

Dumbbell Chest-supported Row with double rest/pause
57 lbs x (6, 3 ,2)

EZ Bar Preacher Curl with mTOR technique
55 lbs x 9

-Friday
Leg extension 6-8-10 dropset
110 lbs
88 lbs
66 lbs

Pec deck with mTOR technique
77 lbs x 8

Seated Dumbbell Overhead Press with double rest pause
52 lbs x (6, 3, 3)

Close Grip Decline Bench double rest pause
136 lbs x (6, 3, 3)

-Saturday
Leg curl with mTOR technique
55 lbs x 8

Underhand Lat Pulldown 5-8-10 dropset
154 lbs
132 lbs
99 lbs (failed at 7th rep)

Seated cable row with mTOR technique
121 lbs x 8

Dumbbell hammer curl 6-8-10 dropset
30 lbs
24 lbs
17 lbs


The first week went pretty good, despite only having the possibility to train 5 out of the 6 intended days.

I was a bit conservative with the weights, especially on the mTOR technique sets and on dropsets. From week 2 most weight have increased.

Will soon post weeks 2 and 3.

yeah, i’ve been kinda focusing on that topic–lots of good info and advice from @EyeDentist

meanwhile, how’s your training going?

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It was going very well - then some unexpected stuff happened and im out of the gym for a while. On school holidays at the moment so im not too stressed about it but hopefully will be able to get back to the iron soon. Thanks for asking man!

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WEEK 2
-Monday

Romanian Deadlift (double rest pause)
208 lbs x 6/4/3

Prone lat pulldown (double rest pause)
158 lbs x 5/3/2

Rear delt raise (6-8-10 dropset)
24 lbs,
19 lbs,
15 lbs

Bb curl (double rest pause)
76 lbs x 6/4/2

10 min on the treadmill


-Tuesday

Front squat (double rest pause)
136 lbs x 6/3/2

Db bench press (double rest pause)
74 lbs
I failed on the 3rd rep because I lowered the weight incorrectly (flared too much my arm and couldn’t get back up) so I totally screwed this up

Side raise (6-8-10 dropset)
26 lbs,
24 lbs,
19 lbs

Lying db triceps extension (mTOR technique)
22 lbs x 8


-Wednesday

Leg curl (6-8-10 dropset)
72 lbs,
55 lbs,
39 lbs

Dumbbell Pullover (mTOR technique)
35 lbs x 8

Dumbbell chest-supported row (double rest/pause)
61 lbs x 8/5/4

Incline curl (mTOR technique)
22 lbs x 8


-Thursday

Farmer’s walk
5 sets working up to 2 sets of 15 s with 79 lbs db’s

Leg extension (6-8-10 dropset)
132 lbs,
110 lbs,
88 lbs

Pec deck (mTOR technique)
88 lbs x 10

Seated db overhead press (double rest pause)
57 lbs x 6/3/2 with a little help from the spotter on the last 2 reps

Neutral grip chest press machine (double rest pause)
143 lbs x 8/5/3


-Friday

Lying leg curl with plantar flexion (mTOR technique)
59 lbs x 8

Underhand lat pulldown (6-8-10 dropset)
154 lbs,
121 lbs,
88 lbs

Seated cable row (mTOR technique)
121 lbs x 8

Db hammer curl (6-8-10 dropset)
35 lbs,
26 lbs,
17 lbs


-Saturday

Farmer’s walk
2 sets with 70’s for 15 s (preparation and activation sets)
2 sets with 83’s for 15 s

Leg press (mTOR technique)
220 lbs x 9

Incline db press (6-8-10 dropset)
66 lbs,
48 lbs,
39 lbs

Incline bench front raise (mTOR technique)
17 lbs x 8

Triceps rope pushdown (6-8-10 dropset)
88 lbs,
66 lbs,
44 lbs


So far so good. Apart from screwing up the flat db bench, this week went pretty good.

Now I’ve only got to post last week (the 3rd) and I will keep updating once the current (4th) week is over.

WEEK 3
-Monday

Romanian Deadlift (double rest pause)
213 lbs x 5/3/5
Grip seems to have become an issue here. Had to switch to a mixed grip between the first and second mini-set

Prone lat pulldown (double rest pause)
165 lbs x 6/3/3
I won’t be increasing the weight on this for now. If I go heavier, I’ll start cheating too much on the very last reps

Rear delt raise (6-8-10 dropset)
26 lbs,
22 lbs,
19 lbs

Bb curl (double rest pause)
82 lbs x 6/3/2
This weight just felt right. Challenging enough and I could definitely feel my biceps firing


-Tuesday

Front squat (double rest pause)
136 lbs x 8/4/3

Db bench press (double rest pause)
74 lbs x 6/3/3
Had to get some help from the spotter on the last reps, but this weight definitely feels manageable

Side raise (6-8-10 dropset)
26 lbs,
24 lbs,
19 lbs

Overhead Rope Push-away (mTOR technique)
55 lbs x 9

Dumbbell wrist curl (Myo rep technique)
11 lbs x 12
x 3
x 3
x 3
x 3
x 3


-Wednesday

Dumbbell Farmer’s walk (activation exercise)
70 lbs x 15 s
70 lbs x 15 s
88 lbs x 15 s
88 lbs x 15 s

Leg curl (6-8-10 dropset)
77 lbs,
66 lbs,
55 lbs

Cable Pullover (mTOR technique)
35 lbs x 9

Dumbbell chest-supported row (double rest/pause)
66 lbs x 8/4/4

Incline curl (mTOR technique)
22 lbs x 8


-Thursday

Leg extension (6-8-10 dropset)
142 lbs,
121 lbs,
99 lbs

Pec deck (mTOR technique)
99 lbs x 10

Seated db overhead press (double rest pause)
57 lbs x 6/3/2
A little help from the spotter on the last 2 reps

Neutral grip chest press machine (double rest pause)
154 lbs x 8/3/2


-Friday

Lying leg curl with plantar flexion (mTOR technique)
66 lbs x 10

Underhand lat pulldown (6-8-10 dropset)
154 lbs,
132 lbs,
99 lbs

Seated cable row (mTOR technique)
132 lbs x 8

Db hammer curl (6-8-10 dropset)
35 lbs,
26 lbs,
17 lbs


-Saturday

Farmer’s walk
74 lbs x 15 s
74 lbs x 15 s
92 lbs x 15 s
92 lbs x 15 s

Leg press (mTOR technique)
264 lbs x 5

Incline db press (6-8-10 dropset)
66 lbs,
52 lbs,
39 lbs

Incline bench front raise (mTOR technique)
17 lbs x 7

Triceps rope pushdown (6-8-10 dropset)
88 lbs,
72 lbs,
50 lbs


I’m finally starting to get the weight right on most exercises. I need to keep myself accountable on each and every set because I realize sometimes I might be faking failure and just going very close to it.

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WEEK 4
-Monday

Romanian Deadlift (double rest pause)
213 lbs x 7/4/4

Prone lat pulldown (double rest pause)
165 lbs x 6/3/2
I won’t be increasing the weight on this for now. If I go heavier, I’ll start cheating too much on the very last reps

Rear delt raise (6-8-10 dropset)
28 lbs,
26 lbs,
24 lbs

Bb curl (double rest pause)
82 lbs x 7/4/3
This weight just felt right. Challenging enough and I could definitely feel my biceps firing


-Tuesday

Front squat (double rest pause)
147 lbs x 7/4/3

Db bench press (double rest pause)
74 lbs x 6/4/2

Side raise (6-8-10 dropset)
26 lbs,
24 lbs,
22 lbs

Overhead Rope Push-away (mTOR technique)
66 lbs x 10


-Wednesday

Leg curl (6-8-10 dropset)
81 lbs,
70 lbs,
55 lbs

J Rope Pull (mTOR technique)
88 lbs x 12

Dumbbell chest-supported row (double rest/pause)
66 lbs x 8/5/3

Incline curl (mTOR technique)
22 lbs x 10


-Thursday

Leg extension (6-8-10 dropset)
143 lbs,
121 lbs,
99 lbs

Pec deck (mTOR technique)
110 lbs x 8

Seated db overhead press (double rest pause)
57 lbs x 7/2/1

Neutral grip chest press machine (double rest pause)
165 lbs x 7/3/4

Dumbbell wrist curl (Myo rep technique)
11 lbs x 17
x 3
x 3
x 3
x 3
x 3


-Friday

Lying leg curl with plantar flexion (mTOR technique)
72 lbs x 9

Underhand lat pulldown (6-8-10 dropset)
154 lbs,
132 lbs,
99 lbs

Seated cable row (mTOR technique)
132 lbs x 9

Db hammer curl (6-8-10 dropset)
30 lbs,
26 lbs,
19 lbs

Swiss Ball Crunch 1 set x 51


-Saturday

Leg press (mTOR technique)
253 lbs x 10

Incline db press (6-8-10 dropset)
66 lbs,
52 lbs,
39 lbs

Incline bench lateral raise (mTOR technique)
15 lbs x 9

Triceps rope pushdown (6-8-10 dropset)
94 lbs,
72 lbs,
50 lbs

Dumbbell wrist curl (Myo rep technique)
11 lbs x 17
x 3
x 3
x 3
x 3
x 3

Happy Valentine’s to everyone!
And, umm, I guess happy anniversary of joining t-nation to me!

To everyone (if any) following my log: I’m sorry for not updating it very often, I just really hate doing that (and having to convert each weight from kg to lb) but I will keep doing it when I have the time (adding an entire week apiece).

:slight_smile:

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happy valentines! if you cant be bothered to convert, just dont bother. im sure most people who’ve been here at least a year can convert the weight in there heads. i’ve been on T-Nation long enough that converting ibs to kg and vice versa is pretty much instant.