T Nation

Shotgun Method Log

*I’m actually doing 5x5 with 3 main lifts now

ALL WEIGHTS ARE IN POUNDS

Stats:
Current body weight is around 165pounds
Best deadlift 240
Best dumbbell incline bench 70x3
Best squat 200 for one (in this may, haven’t squatted in a few months since then)

Friday Oct 17th

Felt kind of burned out, so I took a caffeine pill, yea I don’t like the taste of coffee

First time I squatted in months, I set up a squat rack by using two cardio bikes

Squat
130 x5
152 5x5

Deadlift (speed)
130 5x3

Dips
BW+30 5x5

Pullups reverse grip with assistance at 7 (around 35pounds) 5x5

Cooldown
Incline pushups for 38 reps and one negative pullup with a long hang at the end.

*The bar weighs around 20lbs, the school locked up the olympic bars, because they are afraid we might “hurt ourselves.”

Saturday Oct 18th

Today is supposed to be my troubleshooting isolation workout day, but I got too tired. There was this event thing going on in my high school so I spend basically the whole day there. When I got home the gym was closed already. I guess all the walking I did at the international fair would be good active recovery for my sore legs.

Monday Oct 20th

Squat
156 5x5

Dips
35 5x5

Pullup @ 6 (28pounds) assistance
5x5

Incline flies
30 3x10
Incline dumbell row/fly
x14, x14, x14

Ab Flexion work

Wednesday Oct 22th

Squat
161 5x5

Speed dips bw
6x3 *quite explosive felt quite good

Pullup @5 (22pounds assist)
5x5 *barely made it

High pull up, hammer curl down
45x5
50x5
55x5

Smith machine triceps extension (8th hole)
2x11

Foam roller and hip stretches

Friday Oct 24th

Squat (speed)
86 6x3

Goodmorning
108 3x8

Dips
40 5x5 *rest paused the last 2-3 sets

Pullup @5 (22pounds assist)
5x5

Cable leg abduction
10x10
15x7,x7

One arm suitcase deadlifts
70 3x10

Next saturday I’m going to take the SAT subject tests, so I’ll probably going to have two workouts max for next week. Wish me luck haha.

good luck :slight_smile:

Tuesday October 28th

Dips
45 x5,x5,x4
20pounds x10

Pullups at 4 (16pounds asistance)
3x5 x8@40pound

Squats
165 5x5

Speed deadlifts
130 6x3

Incline flies
30 x12,x11,x11

I felt burned out so I did only one negative chin with a long hold until my grip failed at the end of my workout.

All the AP courses, college apps, SATs are really starting to get to me. Need to keep my game up. I felt really burned out these few workouts, can’t wait till the first semester is over.

[quote]bignate wrote:
good luck :)[/quote]

Appreciate it.

Today’s workout was short and simple. October 30th

Dips
50 3x3

Pullups
4X8 @28pounds

Squats
183 3x3

Beneath.

Despite what we claim or state, we are all controlled by an innate level of consciousness, biology. It is striking how bodybuilding has changed who I am; even more surprising is how it changed others.

In this superficial society, we are all envious of others. Perhaps this insecurity has made us become doubtful and judgmental of others. We all believe, no one can or should have it all. These perfect individuals cannot be true. I have experienced it first hand. When I tell people about the grades I achieve they look at me and say ?really?? I could see how they doubted this bodybuilding nut to be academic and intellectual. Our biology dictates our perceptions, ever since the dawn of mankind, brawn was basically an biological trait of power, and now it is become to be a trait of dumbness.

This stereotype is further more promoted by the mass of bodybuilders, ignorant, disrespectful teenage boys. I acknowledge that this may sound hypocritical of me to state it, but this is what the rest of the population sees and hears. It sickens me to see how I am perceived nothing more than a raw piece of flesh, many could not see what really matters, what is really lurking beneath the muscles.

i completely agree ppl are like wait u get good grades? and im like im not just a big strong kid lol, crazy shit man im glad u posted that

[quote]bignate wrote:
i completely agree ppl are like wait u get good grades? and im like im not just a big strong kid lol, crazy shit man im glad u posted that[/quote]

Haha thanks glad to see someone actually reads my workout log/blog

Monday Novembers 3rd
Squats
170 5x5

Barbell Bench press
130x9
148x5
108x15

Barbell rows
108x10
126x10, x9, x8

  • Did some foam rolling and mobility exercises when I got home.

November 7th

I felt really burned out last workout, so I missed one workout this week.

Squats
175 5x5

Bench
130 x5,x3,x3

Chin ups
x8
x8
x3

@ 75.6kg 16.7% bodyfat

November 10th

Squats
178x5
178x5
178x11 Done in the 20rep squat fashion (few breaths between reps)

  • I was seeing white stuff at my 11th rep, so I figured I should stop.

Incline dumbbell benching
50x5
55x5
60x5

Pullups
5x5 @22pouns

Core work:
Hanging knee raises
x20
x20
x15

Vertical medicine ball choppers
3x12

Staggered pushups with one leg
3x12

Thursday November 13th

Squats
174x5
183x5
183x9, few breaths between reps

Pullups with 16 pounds assist
4x5
1x3

Incline DB BP
50x5
60x 3x5

SideBends
45x10
60x10
70x10
80x10

Few sets of lightdeadlifts with 135

Monday November 17th

*Foam rolling

Incline DB BP
45x5
50x5
55x5
60x 3x5
60x 4.5

Pullups with 16pound assist
3x5

Since the other half of the gym was occupied by newbies do some b.s. swiss ball core (aka sitting on the ball and trying to maintain balance) I couldn’t set the barbell between two cardio bikes and do squats, so I did some deadlifts instead.

Deadlifts
196x 4x5

Core work
Hanging leg raises (top half rom since, the lower half mainly recruits the hip flexors)
x25
x20
x20

Planks with arms and legs spread out as wide and far as possible
2 sets of one minute

Finished up with tabata front squats with 64pounds, this weight was way too heavy. I was huffing and puffing when I finished the painful 4 minute tabata. The pump in my quads was insanely painful and satisfying.

I’ll update my workout log at the end of each week. Well, my Superfood and l-leucine shipment just arrived!
*s for supplement
S. Day1:
Well today I felt more energetic than usual, perhaps, better sleep? placebo effect? who knows.