T Nation

SolidKhalid's Heavy Metal Log

Getting back into working out after a brief hiatus today… in the interim I’ve gotten married (yay!) and strayed from my diet slightly (boo! due to travel+hotel stays)

Day 1: Chest

Barbell Flat Bench Press - I’ve always been weak at this, so I’ve decided to make it my focus on chest day and do it first.

135 x 12
145 x 7, 6
145 x 6

Incline DB Press - I used to do this exercise first and never did flat bench on my old chest days, I used a weight I used to be able to do for high reps, but can’t say I was surprised with my rep decrease due to fatigue set in from benching already.

70 x 6
70 x 5
70 x 4

DB Flat Flyes - Reintroducing this movement into my routine.

35 x 5
30 x 9
30 x 8

DB Pullover - Arnold style!

55 x 8
55 x 7
55 x 6

Pec Deck Flyes - I wanted to finish off with a good pump since I’d been going heavy for the rest of the work out, so I used this machine at the end.

140 x 5 (slow, stretch-reflex killing reps)
140 x 8 (regular tempo)
140 x 6 drop set to 120 x 5

Finished off today with 20 minutes of HIIT cardio, worked up a great sweat!

Overall: I’m a little disappointed in my small strength loss due to the time off, but this was to be expected. I’m glad I did what I did and can’t wait to see my progress on chest day next time!

Tomorrow: Back!

Day 2: Back

Weighted Wide Grip Pullups -

15 x 4
15 x 4
BW x 7

Deadlifts -

235 x 5
235 x 4
185 x 8

Kroc Rows -

90 x 6
90 x 6
90 x 7

Chin-Grip Pulldown -

200 x 4
180 x 6
180 x 6 Drop set

Taking a day off from the cardio

Overall: I’m realizing that my endurance is coming back, which I’m happy about. I’d like to get back to doing 10-12 reps per set!

Tomorrow: Shoulders!

Day 3: Delts

Military Press -

105 x 8, 7, 6

Hammer Strength Press -

50 x 12
70 x 12
90 x 12

Lateral Raises

35 x 8, 8, 7

Rear Delt Raises

20 x 12
25 x 10, 9

Barbell Upright Rows

95 x 12
105 x 10, 8 Drop Set

Overall: Felt pretty good, endurance is definitely coming back, in some cases I took a rest period of 60 seconds only! Had a huge pump going on and it definitely showed!

Tomorrow: Arms!

Day 4: Arms

Close Grip Bench Press (first time done on an EZCurl bar) -

50 x 12
70 x 12
90 x 12

At this point I tried to do standing barbell curls with 95, I did a set of 5 reps but I had immense pain in my wrists/forearms. So instead I did alternating dumbbell curls which I haven’t done in… its been awhile!

Alt DB Curl

40 x 10, 8, 7

Weighted dips were next, and in the future I’m staying away from this exercise until i get some fat gripz. I’ve been having trouble with my fingers on the right hand and wrist on the left hand, and I’m pretty sure the thin grip on our dipping station is to blame.

Weighted Dips

45 x 11, 9, 8


35 x 12, 10, 6

Straight Bar Pressdown

70 x 12, 8, 7

Khal Curls (done on an EZbar this time)

30 x 15
60 x 15
60 x 13

I normally do forearms next but as I mentioned before on the weighted dips my hands were feeling very bad so I did the pertinent thing and got the hell out of the gym!

Hey, thanks for the encouragement in my log. When I put a weight in quotes, it means I’m using a fake bar though lol. I bought a barbell from some dude and when I got home and weighed it, I found out that it’s actually 34lbs instead of 45lbs.

Keep up the good work yourself.

I read your original post about it! heh

Due to my work schedule this week I had to put chest and back together today:

Bodyweight Pullups -

10, 8 ,7

Bench Press -

145 x 10, 8, 7

DB Rows -

85 x 10
85 x 9
90 x 8

Incline DB Press -

70 x 6, 5, 4

No improvement here per se, but I did do more exercises before this than if I had just done a regular chest day, so yay!

Deadlift - I did a warm up of 135 and almost fainted afterwards from the heat, so I did chest supported rows instead…

90 x 12
140 x 12
180 x 11

All in all a good workout all things considered (bad day at work, lack of rest, bad nutrition due to work, etc…)

This is by far the happiest log on T-Nation. I’m keeping an eye on that bench press :wink:

After a long delay due to job changing, moving, getting married (aka life in general) I’ve returned to serve.

Went to the gym a little late today (still have some of my crap to unpack/transport which is what I was doing for the majority of the day) only to find out they close at 7. I did a quick leg workout, didn’t turn out that bad!!

Squat - warmup w/the bar 15 reps for 2 sets, getting my kinks worked out and depth assessment. I’m still going down to parallel. For those that don’t know my leg flexibility has always been a problem on the squat due to various injuries as a teenager affecting my knees, and only as of this year have I finally been able to get to parallel (after many many months of difficult stretching sessions every week). The fact that I’ve been able to maintain this level of flexibility considering my downtime was a great motivator for me and I felt great going into my work sets!

135 x 12
185 x 6
245 x 10, 10, 8

Leverage Leg Curl - This is a lying leg curl that is plate loaded. Reminds me of a hammer strength machine. Don’t know how much it weighs on its own so I’m going to just count the amount of weight I added to it.

45 x 12
90 x 5
135 x 5
185 x 8, 6, 7

Right before the last set they made they announcement that the gym was closing in 5 minutes. I had my ipod on for the 15 and 10 minute ones apparently, and this is only half of my usual leg routine, so I got super pissed and grinded out that 7th rep. Felt like shit (dazed and about to collapse) and couldn’t walk properly after wards. Awesome!

I’m heading back tomorrow to hit my calves with my chest in this case.

It feels great to be back!

@jahall: I’m a nut man, I have so much shit going on all the time so I try to balance all that crap with awesome shit like kittens, dolphins, tigers, and other kick ass things. Bad enough almost everyone I know IRL is weak and pathetic, I have to stay self-motivating! Thanks for the support.

PS: Also been putting this out of my head, but I found out today a beloved family friend has lung cancer. He’s a doctor and doesn’t smoke. Go figure. My best friend was 18 when he died from cancer so this has been troubling me on and off throughout the day.



Got to the gym at a decent time! Trained alone again (as usual unfortunately). I’d say we really need a good strength gym here but then again most of these guys are weak as shit!

Bench Press - hooked up the power rack and blasted the fuck out of this.

155 x 10, 7, 5, 6

I got pissed at that 5 set so I took an extra minute and busted out that 6 set.

Incline DB - One thing I dislike about this gym is how loose some of the dumbbells are. Feels like they are going to come apart and slap me in the head any second! This did not dissuade me from going heavy on these though. Determination or stubbornness, not sure.

70 x 6, 6, 5

Flys on rear delt machine - Got a great stretch using this so I decided to give it a shot instead of my usual DB flys…

120 x 12
130 x 12
140 x10

Due to my short leg work out I also did calves and abs today

Calve Raise

420 x 12
435 x 11, 10

Almost the whole stack. No one else comes close.

Pulldown Abs

50 x 12
60 x 12
70 x 12

Donkey Calve Raise

11 x 12
12 x 12
13 x 12


Back - no straps/belt

Got out of work and then had to take care of a few things, ended up getting to the gym around 11 pm. Latest I’ve gone in a couple of years. Felt very tired and every time I closed my eyes I felt like I was going to go right to sleep! Also lack of sleep the night prior didn’t help anything. Went solo for this as well.

Barbell Bent Over Row

155 x 12
165 x 8, 6

Chin-up grip (supine) pulldown - Demolished these with perfect form while the frat guys next to me were doing my warm up weights for sets of cheat pulldowns. Had a nice laugh between sets.

160 x 12
170 x 8, 8

Iso-Row - I went light on these as I didn’t want to fry myself before deadlifting. Weights are for one side.

90 x 12
100 x 12
110 x 12

Deadlift - I missed doing these. I dont think I improved due to my time away from the gym but I hadn’t lost much of my progress either.

225 x 6, 6, 6

Can’t go to the gym today due to work, tomorrow due to the wife, friday might be my next training day. Fuck!

Can’t wait 'til Friday! FUCK

I’ve been having crappy workouts sometimes. I notice its after a couple of work-intensive days (which causes a lack of sleep). Neither jacked nor one more rep helped out in either situation. Anyway heres playing catch up:


Shitty combo workout. Thank you work! lol, I love my job but hate what it does to my workouts.

Squats - even my warmups felt heavy

245 x 12
245 x 6 WTF
245 x 5 WTF again

Unusually felt this in my low back

Yates DB Press -

40 x 12
45 x 10 x 2

Good Mornings - done due to the shitty feeling my back had after squats

55 x 12
75 x 12
95 x 12

Leaning Lateral Raises

30 x 8 x 2 must have fucked up the last rep because I had severe pain in my upper shoulder area and couldn’t complete another set. This is why stretching is important as well as not working out under-rested and over-worked!

Calve Raises

435 x 12
450 x 12
465 x 11

DB Ext

60 x 10, 9, 8

Donkey Calve Raises

14 x 12
15 x 12
16 x 12 This is the whole stack on the machine.

Reverse Curls

45 x 12
65 x 12
85 x 10

These REALLY hurt my wrists and I spend about a good week recovering them. No more straight bar reverse curls for me. I love using barbells but I can’t deal with this shit anymore.

9/27/10 Another crappy weak feeling day. I learned from the 24th though, and replaced a little bit of intensity with volume.

Bench Press

155 x 9, 7, 6 - went down as expected

DB Incline

70 x 5, 4

Around here I got pissed at my limit strength being drained, and switched it up to higher reps for speed

45 x 12

We just got in a new chest fly/rear delt machine so I gave it a shot


80 x 12
100 x 12
120 x 12

Plate Loaded Dips (done bent over and wide grip for more chest stimulation)

Ramped up to 180 x 12


Felt pretty decent! Had the day off from work so that had to have something to do with it!

Widegrip Pulldowns - since I plateaued on pullups I replaced it with these

180 x 12
190 x 8, 6

Bent Over Rows

165 x 8, 7, 6

Supine Pull Downs

190 x 10, 10, 10

Cable Row

120 x 12
140 x 12
160 x 6


225 x 8, 6, 4 Thats a 2 rep improvement!


Same shit as last week, over-worked and under-slept. I took a dose of one more rep prior.

Military Press

105 x 10, 7, 7

Lateral Raises

35 x 12, 12, 10

Bent over rear delt DB lateral raises

35 x 12, 12, 7

Svend Press

20 x 12 x 3

Behind the back cable lateral raises

20 x 12, 11, 12

BLACK Rear delt fly

110 x 7, 6, 5


225 x 12
245 x 12
265 x 12
275 x 12

My traps are light years ahead of the rest of me. Including my grip strength.

Going today to do another hopefully not lame combo workout. Legs and arms. Wish me luck.

Had no idea how thick I’ve gotten until I saw this picture! I have somewhat of a body now, excellent.

Had a decent chest workout today but I fucked up my left hand during bench press. Either a tendon or ligament, hurts to use my fingers and grip anything. Pissed off about that. On the bright side met some cool strong lifters today. Good change from all the twilight wannabes!


Military Press

115 x 9, 7, 4

Lateral Raises

40 x 12, 12
45 x 8

Forgot the gym was closing earlier today so I had to cut out a couple of movements

BLACK Rear delt fly

80 x 12
100 x 12
110 x 12

Wide Grip Up Rows

95 x 12
115 x 6
115 x 10 brought the grip a couple of inches closer here

Progress is good.

First time doing my chest again since the injury on 11/3

DB Incline

65 x 10, 8, 7

Bench Press

95 x 12
135 x 12
155 x 7

Bodyweight Chest Dips

10, 8, 10

BLACK 1-armed Fly

60 x 12
80 x 12
90 x 12

Followed by 20 minutes HIIT cardio.

My hand still doesn’t feel 100% but the new wraps I got from EFS helped with the residual pain. I’m contemplating giving up bench presses until my hand heals 100%. Thoughts?

Had a lot of good energy for the workout and I gave it my all on almost every set.



Squats - got weak in these.

135 x 12
185 x 12
225 x 3
225 x 2

Romanian Deadlift

135 x 12
155 x 12
175 x 8 x 2

Calve Raises

495 x 11
495 x 10
495 x 8


BW x 12
10 x 8
BW x 15
5 x 8

Pulldown Abs

100 x 6
80 x 12
90 x 12

I would love to bring my squat back up. Very upset about getting weaker on it.

12/10 and 12/11

Was scheduled for shoulders yesterday and today, but due to a leak its a rest day. And lots of food.



Warmup: Military Press

45 x 12
45 x 15
65 x 12

Military Press

115 x 8, 6, 6

DB Lateral Raises

40 x 12
45 x 8, 8

DB Bentover Raises superset with DB Alternating Front Raises

30 x 12/30 x 12
35 x 12/35 x 10
35 x 12/35 x 10

BB Shrugs

135 x 12
225 x 12
275 x 12, 12

EFS Neck Harness

10 x 15
25 x 15
25 x 12



Weighted Dips

20 x 11, 10, 7

Barbell Curls

95 x 8, 6
70 x 15

Tri-set of Close grip DB Presses Dumbell Extension Rolling Extensions

45 x 12, 65 x 8, 45 x 12


35 x 12
45 x 10, 8


70 x 12
90 x 10, 9

EZBar Reverse Wrist Curls

20 x 15
30 x 15
40 x 12

Behind Back Barbell Wrist Curl

95 x 15, 13, 12




9, 7, 4 1 with a 10 second hold and negative

Bent Over Rows

165 x 12
175 x 7, 6


135 x 12
185 x 5
225 x 5
265 x 4
265 x 2
265 x 0

DB Rows

85 x 12, 10