T Nation

SquatDeep's Training Log


#1

Haven't posted on in here in awhile. Had my tonsils out a few weeks ago and was out of the gym for 2 weeks, so today was my first real workout since then. Hoping to get my old strength back soon and then keep on progressing!

Legs

Front Squats
135x8
155x5
185x3
225x5, 5

Down about 20 lbs from before. Oh well, I'll get it back soon.

Seated Leg Curl (normally would do Good Mornings here but the only rack was taken)
50x12
70x12
90x10

1 leg Machine Leg Press
150x12
150x12
170x10

Leg Extensions
50x20
70x15

Standing Calves
3 sets x 15-20

Not a bad first workout, was definitely weaker than before but it was nice to be back!


#2

My protege is finally keepin a log, woot! So excited to see you get so strong!


#3

I want to be just like Bug when I grow up. But maybe not as approachable.


#4

Chest and Tris today

Incline DB Press

40x10
55x10
70x8
85x9 LOL down like 15lbs per DB

Reverse Grip BB Bench
Bar x 15
135x8
155x6
185x8

Cable Pressdown
70x20
85x12
130x10
145x9 DROP 100 x 8 DROP 60 x 10

Hanging Leg Raises
2 x 10

Kneeling Cable Crunches
35 x 15
45 x 15
55 x 15

2 minute Plank


#5

Strength loss is a bitch, ESPECIALLY in pressing movements, and even moreso in DBs. ololol luv.

good session tho.


#6

I read SquatDerp. The internet has ruined my reading.

How long does one of those workouts usually take? Seems short and sweet, like she said.


#7

Amonero: These sessions take no more than an hour. I might add in a little more volume once I get back in the groove of things, but in general I like to do fewer exercises and just put all my focus on them.

Back today

BB Rows
135x10
185x10
225x10
255x10

Hit all reps easy. 275 next week.

Nautilus Pullover
95 x 15
125 x 15
145 x 12
165 x 8 DROP 135 x some DROP 105 x a bunch

These are brutal on my lats, I love it.

Close Grip Pulldown
85 x 15
120 x 12
180 x 10
220 x 6 DROP 160 x a bunch DROP 100 x a bunch

Hammer Strength 1 arm Row
2pps x 10
3pps x 10
3pps+25 x 10
4pps x 10

Lying Cable Curl
30 x 15
40 x 12
50 x 10
50 x 10 DROP 35 x some DROP 25 x a lot


#8

Very solid looking back session sir.


#9

Shoulders this morning. Had to lift early, didn't like it.

Military Press

95 x 8
115 x 5
135 x 6
115 x 10

Havent done this in a long time. Really liked it though.

Leaning Lateral Raises

25 x 12
30 x 10
35 x 8

Ehh not a big fan of these. Probly gonna go back to regular lateral raises.

Incline Rear Delt Raises (Meadows Style)
10 x 30, 25, 25, 25

DB Shoulder Press

45 x 10
55 x 10
65 x 10
75 x 4+1

These were way harder than normal doing them last, but it felt good.

Face Pulls
50 x 20
55 x 20


#10

Arms today

BB Curl
75 x 12
95 x 10
105 x 8
115 x 6

Incline DB Curl
25 x 12
30 x 10
35 x 6

Hammer Curl
30 x 10
35 x 10
40 x 10

Overhead DB Extension
50 x 12
60 x 12
70 x 10
80 x 10

V Grip Pressdown
90 x 15
120 x 12
150 x 10
180 x 8

HS Dip Machine
1pps x 20
1pps+25 x 12
2pps x 8


#11

Legs

Squats
135x8
225x5
275x2
315x5

First time back squatting in awhile, gotta get this back to 365 ASAP

Front Squats
135x5
185x5
235x5 +10 lbs from last week, when they were done first in the workout. Good PR.

Good Mornings
135x6
155x6
165x6

Leg Extension/Leg Curl superset
90x20/90x15
120x12/110x10

Standing Calves
3 sets


#12

Legs

Squats
135x8
225x5
275x2
315x5

First time back squatting in awhile, gotta get this back to 365 ASAP

Front Squats
135x5
185x5
235x5 +10 lbs from last week, when they were done first in the workout. Good PR.

Good Mornings
135x6
155x6
165x6

Leg Extension/Leg Curl superset
90x20/90x15
120x12/110x10

Standing Calves
3 sets


#13

Chest and Abs today

Incline DB Press
45 x 10
60 x 8
75 x 6
95 x 7 +10 lbs per DB, -2 reps.

Reverse Grip Bench
135 x 8
155 x 5
175 x 3
205 x 5 +20 lbs, -3 reps

Rope Pressdown
70 x 15
90 x 12
100 x 10
110 x 10 DROP 80 x a bunch DROP 50 x a bunch

Kneeling Cable Crunches
50 x 20
70 x 20
100 x 20

Situps/Leg Raise Superset
50/10
40/10

20 min. on a treadmil


#14

Back from yesterday

Barbell Rows
135x10
185x10
225x10
275x8 +20 lbs, -2 reps

Close Grip Pulldowns
100 x 12
140 x 10
180 x 8
220 x 10 +4 reps

Seated Row
100 x 12
140 x 12
180 x 12
220 x 10

Hammer Strength Pulldown
1pps x 12
1pps+25 x 8
2pps x 6

Wide Grip Pulldowns
120 x 15
140 x 15
160 x 10

Hammer Strength Preacher Curl
45 x 12
55 x 10
65 x 6 DROP 45 x 8


#15

Conditioning from today

Barbell Complex

10 deadlifts
10 Barbell rows
10 Push Press
10 Back Squats

7 rounds with 75 lbs resting only as long as it took my partner to do his round.

5 full length soccer field sprints.

Dead.


#16

Solid training in here big fella.


#17

Shoulders today

Military Press
95x8
115x5
140x6 +5 lbs same reps
115x11 +1 rep

Lateral Raise
25 x 12
30 x 8
30 x8

Machine Lateral Raise
70 x 8 DROP 50 x some DROP 30 x a bunch

Incline Rear Delt Raises
10 x 30
15 x 20, 20, 20

Face Pulls
50 x 20
60 x 20

DB Shoulder Press
45 x 10
55 x 10
65 x 8

Think I'm gonna drop these. I cant use even decent weight doing them last. Will rotate them in for military press when I stall.

Abs and stuff.


#18

This shoulder day is SO similar to mine! God, amazin.

I was supposed to hit shoulders today (like you and Ev <3), but i put my head down for a '20 minute nap' and didnt get up for over 2 hours lol. Guess tomorrow is just gonna be a super day.

Plz luv


#19

luvin Bug.

Arms today

BB Curl
75 x 12
95 x 12
105 x 8
115 x 7 +1 rep

Incline DB Curl
25 x 12
30 x 10
35 x 8

Hammer Curl
25 x 12
35 x 10
45 x 10
55 x 6

EZ Bar Skullcrushers
55 x 15
75 x 12
95 x 8
105 x 5

Overhead DB Extension
55 x 12
70 x 10
85 x 9 +5 lbs -1 rep

Pressdowns
100 x 15
130 x 12
160 x 8
180 x 8

Cable Crunches
70 x 20
90 x 20
110 x20


#20

luvin Bug.

Arms today

BB Curl
75 x 12
95 x 12
105 x 8
115 x 7 +1 rep

Incline DB Curl
25 x 12
30 x 10
35 x 8

Hammer Curl
25 x 12
35 x 10
45 x 10
55 x 6

EZ Bar Skullcrushers
55 x 15
75 x 12
95 x 8
105 x 5

Overhead DB Extension
55 x 12
70 x 10
85 x 9 +5 lbs -1 rep

Pressdowns
100 x 15
130 x 12
160 x 8
180 x 8

Cable Crunches
70 x 20
90 x 20
110 x20