T Nation

Signor Raymond's Traininig Log

My goals are to gain muscle mass, decrease BD Fat, and increase bench squat and DL numbers. I would also like to increase hip flexiblity, In addition to what I have posted I also include mobility work (magnificant mob), foam roll, dynamic flexibility and static stretch occasionally. I will post my maxes later on. Let me know what you think about my workout.

This is Week 1-3. I add 2-5% to core lifts every week. On Dynamic squat day I will ad 1 set every week (week 3 12x2). In addition I perform 2-4 conditioning workouts/week.

Day 1 (Bench Workout) Dynamic

  • Flat Bench- 9x3 with chains at 40%1RM
    (alternate 3 grips)
  • Superset - 2 x Max Reps
    DB Floor Press (Neutral Grip) - (Heavy)
    Band Tricep Ext
  • 3 x 12 (Superset)
    DB Lateral Raises (Chest Supported)
    Seated Row
  • 2 x 10
    Hammer Curls
    Ext Rotators

Day 2 (ME Squat)

  • Box Squat- 5 3 3 1 1 1
  • Good Mornings - 1x8 2x5 2x3 2x1
  • 4x (6-8)
    BB Step Up
    Weighted Chin Up

Day 3 ME Bench

  • Incline BB Press - 5 3 3 1 1 1
  • 4x6 (Superset)
    Kettlbell Tricep Ext
    Incline Single Arm DB Press
  • Superset - 3x
    Chest Supported (Supine)- (3-5) reps
    Face Pull- (6-8)
  • Superset - 3x (6-8)
    Lateral raises (Chest Supported)
    Preacher curls

Day 4 (Dynamic Squat)

  • Box Squat with chains - 10 x2
  • Snatch grip Rack Pull
    5 3 3 1 1 1
  • Superset - 3 x
    Glute Ham Raise (10-12)
    Inverterted Row Max
  • Superset - 2x
    Forward Lunge (Heavy)- 30 sec
    Shrugs - 10

(7/27/07)

So I did Day 4 today…

  • Box Squat was done with the safety bar one set of chains on each side plus 130lbs of additional weight
  • Rack pulls were 5-275 3-315 3-385 1-405 1-425 1-445
  • Inverted Row- 12
  • Lunge+Shrugs- 60lbs

Day1 (7/28/07)

  • Bench- 135 lbs plus chains
  • Floor Press - 1 x 17 (70 1b)
    1 x 16 (60 1b)
  • Seated row (Neutral Grip) - 160, 170, 170
  • Rotator Cuff - Done with bands