Samul's Training and Nutrition Log

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.

Thought I’d post this pic that a friend took me at the beach today as kind of a physique update thing.

One of the few ones that I actually like.

Heads up: Check your e-mail, @samul.

Couldn’t find your mix. Could you post a link? I’m still waking up and brain isn’t functioning at an acceptable rate but didn’t have a chance to listen to it and I’m true to my word. I know how much effort goes into music :hugs:

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Cool. I’m not into pop like at all, but you have talent :blush:. Hard work pays off. Thanks for sharing!!! I have read about romaine in modern drummer and know he played with Steve Morse. Edit my mind is waking up…that takes confidence and balls to put yourself out there like that! Really does!

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we finally got everything onto new pc. He loves his new monitor I picked out. In simple sentences, I stayed out of it but when looking at monitors said that’ll do, that’ll do

Do you have friends to jam with? Do you only do vocals? I’d say that is a good hobby to take your mind off of your previous problems. Hope those are better :hugs:

Awesomeness that you motivate yourself without having to have others around. Your other posts sounded like you “needed” someone to feel whole. You’re good at something and enjoy it despite the fact it isn’t what your friends listen to; so, I have a different view of you. That takes strength to achieve something. As I’ve said before relax have fun and don’t sweat the small stuff. Keep it up!

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