StevenF's Training Log

I want to be jacked. For the longest time I just trained for hockey primarily and am fairly proficient at the game (had a ECHL tryout at one point). But I just want to be jacked now that I started working as a Corrections Officer. Opinions are welcome but don’t be a dick about it, please. Thanks.

Age: 29
Height: 5’11"
Weight: 197.8lbs
Bodyfat: 15% (estimated)

Best recent lifts to give you an idea where I’m weak(which is everywhere):

Close-grip bench 215 1RM
Floor press 225 1RM
Chin-ups/pullups are a no go due to lingering golfer’s elbow
Trap bar deadlift 360 3RM
Front squat 285 1RM
Push press 185 3RM
Dips BW+1 chain(20lbs?) 3x10
Rack pull 315 5RM

Current split has no set days due to kids and work schedules and lack of willing babysitters. I do a main lift and work up to a set of 3RM then choose 2-3 accessory exercises and do higher rep sets of 3-4 sets and usually superset them. Abs/Calves are thrown in at the end.

Legs - quad dominant
Legs - hamstring dominant

I’ll start my log with today’s quad dominant leg workout:


  1. Front squat - worked up to 1RM with 285

Superset of these 3 machines, adding weight each time. Resting 1-2mins between each superset
2a) Plate loaded squat machine (facing into machine, see picture)
90x10, 180x10, 270x10

2b) Hack squat machine
90x10, 120x10, 170x10

2c) Leg press
200x10, 290x10, 380x10

  1. Calf raises in hack squat
    3x10 90lbs

  2. Decline situp
    45lb plate 3x10

front relaxed not a professional photographer or poser

front double bi

back double bi


  1. Rack pull from knee level
    365 3RM

2a) mountain dog 1 arm barbell row
25x10, 50x10, 60x10
2b) hammer curl

3a) hammer strength lat pull down
90x10, 135x10,10
3b) dumbbell curl

  1. landmine ab exercise
    25x10(per side), 50x10,10

  2. meadows rear delt destroyer
    65x15, 65x15, 35x15

  • ran out of time to get more reps in



  1. BB Floor press w/ fat gripz
    135x5, 185x3, 225x3, 185x5

2a) DB incline bench
55x10, 60x10,10,8
2b) DB 1 arm military

  1. Dips
    BW(198lbs) +20lb chain x10,8,6

4a) face pulls w/ rope handle
4b) tricep push downs w/ rope handle

  1. decline situp

Tomorrow is my favorite workout of the week legs with hamstring focus. Trap bar deads, RDL’s with band, leg curls and maybe some BB hip thrusts.

Legs - hamstring focus

  1. Snatch grip high pulls from blocks
    95x2, 115x2, 135x2, 145x2

  2. Trap Bar Deadlift
    worked up to a 2RM of 400lbs new PR. Wanted 3 but felt like the 2nd one was more lower back than legs so I stopped at 2.

  3. RDL with mini-band
    135x10, 185x10, 195x10

  4. Lying Leg curl
    50x10,10 70x10, 10

  5. Half kneeling cable anti-rotation press
    50x10, 10, 10


Back day
Followed the workout outlined in this article A Monstrous Back: The Mountain Dog Way

substituted the Rear Delt Destroyer instead of Shrugs because my traps are super sore still from doing snatch grip high pulls the other day.

1.) 1 arm barbell rows
50x8, 75x8,8

2.) dead stop dumbbell rows
65x8, 75x8, 80x8

3.) stretchers (kneeling)

4.) heavy partial Hammer Strength pulldowns

5.) Chest supported Hammer Strength Row

6.) Rear delt destroyer
60x20, 35x20, 60x20, 35x20

7.) Hyperextensions
BW+50lbs x 15, dropped weight did 10 more
BW+25lbs x 15, dropped weight did 10 more
BW x 20


BCAA’s, 24g Whey+10g glutamine and 2 cookie dough poptarts


Leg day - quad dominant

1.) Front squat - worked up to a 2RM of 295lbs

2a) Squat machine - 90x10, 180x10, 270x10
2b) Hack squat - 90x10, 140x10, 190x10
2c) Leg press - 200x10, 290x10, 380x10


  1. floor press with fat gripz
    135x5, 185x5, 225x1, 185x5

  2. DB bench with fat gripz
    55x10, 75x5, 75x5, 75x8(no fat gripz)

3a) Dips
3b) Cable curls

  1. Tricep pushdowns w/ rope

  2. hanging leg raises


Legs - hip/hamstring dominant

  1. Snatch grip high pulls
    135x3, 155x3, 175x3, 185x2(form started breaking down here)

  2. Trap bar deadlifts (high handles)
    worked up to a 3RM of 440

  3. BB Hip thrusts with 1 sec pause at top
    3x10 135lbs

  4. Leg curls
    2x8 140lbs

Circuit training - only did 3 rounds but it was getting late since I worked out after work (1am)
1 min battling ropes
20 50lb kettlebell swings
20 pushups
15 ab wheel


back day

  1. 1 arm barbell rows
    25x10, 45x10, 65x10, 75x10

  2. dead stop DB rows
    80x10, 85x10, 85x10

3a) hammer strength lat pull down
3b) hammer strength chest supported row
3c) kneeling stretchers

  • forgot my notebook so I didn’t record the weights and can’t remember what I used but it definitely gave me a good pump
  1. rear delt destroyer
    65x20, 35x20, 65x20, 35x20

I had to cut my workout short since my girlfriend wanted me to get home so she could go to the gym then when I got home…then she didn’t even go.

I should suspend my “heavy” lifting for now. I have been having chronic SI joint issues and I went to a chiropractor today who did an assessment on me. I put 41lbs more pressure on my left side and have tilted shoulders/hips. He’s going to help come up with a plan to get me more balanced. Would doing more unilateral work possibly help alleviate or balance things out perhaps?

Changing things up a little bit and going to try to take better care of my spine. I’m going to focus on staying very tight for my squats and start back with lighter weight.


1.) barbell back squat from the bottom position
135x5, 155x5, 185x5, 205x5

2a) rear foot elevated split squat
2b) 1 leg RDL with kettlebell
2c) reverse hyper with a miniband for resistance

then I started experimenting using the “bosu ball” thing for rear foot elevated split squats for a few sets of 10 I really like this exercise should hopefully help with my stability when I’m playing hockey.

Circuit of these exercises:

mini-band pushups x 20
50lb kettlebell swings x 15
40lb kettlebell 1 arm row x 20
swiss ball leg curl x 10
hanging crunches x 10

completed 3 rounds.

took some days off was camping with the family.


1a) floor press
135x8, 145x8, 155x8, 155x8, 185x5, 195x5, 200x3, 205x3, 215x3, 185x7
1b) pullups
BW - 10 sets of 3

2a) incline dumbbell bench
55x10, 55x10, 60x7, 60x8
2b) DB chest supported row on incline bench
50x10, 55x10, 60x10, 60x10

circuit of these 3:

  1. cable curls - 60x15,10,10
  2. face pulls - 60x15,15,15
  3. tricep pushdowns - 60x15,10, 10

Finished with a couple 20 rep sets of Pec dec flyes forget the weight was just going for the stretch/pump.


  1. snatch grip high pulls
    95x5, 135x3, 155x3, 185x3, 135x5

  2. trap bar deads
    worked up to 3RM of 350lbs.
    I have to be real careful with my deads and squats since I most likely have a herniated disc in my lower back. Trying to focus on staying tight with a neutral spine.

  3. BB hip thrust from pins
    135x10, 185x10, 205x10

  4. leg curls
    120x10, 160x8


  1. push press
    worked up to 3RM of 170lbs

  2. DB military press

didn’t really write down my workout but I did a couple more sets of arnold presses with 30lbs then did some different core exercises and some supersets of cable curls and tricep pushdowns to get a pump in my arms.


Legs- heavy

  1. Back squat with heels on little plates - tried to do very controlled reps felt pretty good
    worked up to 285 5RM

2a) Rear foot elevated split squats
40lb x-vest x 10, 40lb+20lb DB’s x 10, 40lb+30lb db’s x 10
2b) DB romanian deadlifts

did a few more sets with just bodyweight on the BOSU ball and I cut my workout off there.


Upper body - heavy

1a) Floor press 135x8,155x8,185x5,205x5, 225x1,1,1
1b) Pullups - BWx4,4,4,4,4

2a) Incline DB bench - 65x10,10
2b) Chest supported DB row - 55x10,65x10

3a) Flat DB bench 75x10, 75x10
3b) DB row 75x12,12

Circuit of these 4:
Cable Curls - 70x15,12,10
Face pulls - 70x12,12,12
Tricep extensions - 70x12,12,12
Decline situps - 45x10,10,10

Pec Dec flyes - 110x15

Haven’t been keeping track of things for a few days, just keeping with my upper day, lower day,upper day, lower day split.
Over the last week this is what I’ve done:

Last deadlift day I was trying to do 350 for 10x3 but at 5 I ripped a callous and had to call it quits.
Went in after work one night and did a chest/back workout. Worked up to a 3RM of 225 on the bench and a 1RM of 235.
Last night (7-2-13) I did a squat workout. 300 for 3RM with heels elevated.

I’m feeling a little fat and bloated at 207lbs. But at least my weights are going up steadily so some of that must be muscle gained. After a couple more months of building strength I will switch to more explosive power type movements. I’m loving the snatch grip high pull and feel like I’m really getting some bar speed going after I do a set with heavy weight then drop down.