T Nation

TDub's Log


#1

I've decided to keep maintain dedication to training I'll keep a log on here for online reference and to gain feed back from others on what they may see and like/dislike.

Intro:

I'm 20 years old, 5'8" and 256 lbs. I am working out mainly to lose fat but also want to try and preserve as much muscle as possible in the mean time, I know I will lose some but wants that minimized. 6 weeks ago I was 274 lbs and have dieted and through hitting the gym 5 days a week dropped my weight nearly 20 lbs already and am now looking to do more until I hit my goals.

My current program looks like this:

Monday: Back Width and Bi's
-Wide Grip Pull Downs
-Close Grip Pull Downs
-Pull ups
-Barbell Curls
-Hammer Curls
-Preacher Curl

Tuesday: Chest and Triceps
-Bench Press
-Low Incline Bench (Smith)
-Incline Flys
-Dips
-Pressdowns
-Overhead extensions

Wednesday: Legs and Abs
-Front Squats
-Leg Press
-Hamstring Curl
-Standing Calf Raises
-Seated Calf Raises

Thursday: Back Thickness
-Dead lifts/Rack Pulls(I rotate each week)
-Dumbbell Rows
-Shrugs
-Hyperextensions

Friday: Chest and Shoulders
-Decline Bench
-Dumbbell Press
-Fly's
-Overhead Press
-3 Way Delt Raise
-Reverse Fly's

Obviously my main focus is getting my chest strength up with this type of program, with focus on back as well. I've done this for a week now, and even though I got sick during that week it was still a good week of lifting.

As well, I will do between 30-45 minutes cardio, 3 times a week.

For Diet, what I am consuming right now is between 1900 and 2100 calories a day. Striving for 60-70% of that to be from protein, which doesn't always work out. I can break down my diet completely if anyone asks.

Edit: Also, the supplements I am taking are Fish Oil tablets (10,000mg/day) as well as a multi vitamin and protein shakes.

I've already had some good success and am looking forward to that continuing.


#2

Monday: Back Width and Bi’s

-Wide Grip Pull Downs
Set1: 100 x15
Set2: 120 x12
Set3: 120 x12

-Close Grip Pull Downs
Set1: 85 x15
Set2: 100 x12
Set3: 100 x10

-Wide Grip Pull ups (assisted)
Set1: x9
Set2: x8
Set3: x6

-Barbell Curls
Set1: 60 x10
Set2: 70 x8
Set3: 70 x8

-Hammer Curls
Set1: 30 x12
Set2: 35 x10
Set3: 35 x10

-Preacher Curl (machine)
Set1: 100 x10
Set2: 100 x10
Set3: 110 x7

Overall felt good today doing this, am still fighting a mild sickness but overall doesn’t bother me if I am focused and not thinking about it.


#3

Tuesday: Chest and Triceps

-Bench Press (No Spotter)
Set1: 135 x12
Set2: 155 x10
Set3: 185 x4

-Low Incline Bench (Smith)
Set1: 50 x12
Set2: 90 x10
Set3: 110 x6

-Incline Flys
Set1: 25(lb dumbbells per arm) x10
Set2: 25 x 10
Set3: 25 x8

-Assisted Dips
Set1: x10
Set2: x8
Set3: x7

-Cable Pressdowns
Set1: 50 x12
Set2: 57.5 x10
Set3: 57.5 x10

-Cable Overhead extensions
Set1: 42.5 x12
Set2: 50 x12
Set3: 50 x10


#4

Wednesday: Legs and Abs

-Leg Press
Set1: 90 x15
Set2: 270 x12
Set3: 360 x10
Set4: 450 x6

-Front Squats
Set1: 125 x12
Set2: 175 x9
Set3: 215 x5

-Hamstring Curl
Set1: 100 x12
Set2: 110 x10
Set3: 120 x8

-Standing Calf Raises
Set1: 300 x15
Set2: 300 x15
Set3: 300 x15

-Seated Calf Raises
Set1: 385 x15
Set2: 385 x15
Set3: 385 x15


#5

Cool name brah


#6

[quote]TDub301 wrote:
Cool name brah[/quote]

Hmmm…same to you I suppose, lol.


#7

Thursday: Back Thickness

-Dead lifts
Set1: 135 x15 (Warmup and to work on form)
Set2: 185 x12
Set3: 225 x10
Probably should add in another set here to avoid a 50lb jump, but I felt really good today.
Set4: 275 xOne (PR)
Set5: 135 x10 (Just to work on form)

-Dumbbell Rows
Set1: 60’s x12
Set2: 80’s x10
Set3: 80’s x10

-Shrugs
Set1: 90 x12
Set2: 140 x10
Set3: 180 x10

-Hyper extensions
Set1: 35 x12
Set2: 35 x12
Set3: 35 x12


#8

Monday: Back Width and Bi’s

-Wide Grip Pull Downs
Set1: 100 x15
Set2: 120 x15
Set3: 125 x10

-Close Grip Pull Downs
Set1: 85 x15
Set2: 100 x12
Set3: 120 x8

-Wide Grip Pull ups (assisted)
Set1: x9
Set2: x8
Set3: x6

-Barbell Curls
Set1: 70 x10
Set2: 70 x8
Set3: 70 x8

-Hammer Curls
Set1: 30 x12
Set2: 35 x10
Set3: 35 x10

-Seated Reclined Curls
Set1: 30 x8
Set2: 30 x8
Set3: 30 x6


#9

Tuesday: Chest and Triceps

-Bench Press (No Spotter)
Set1: 135 x12
Set2: 155 x10
Set3: 185 x4
Set4: 135 x10

-Low Incline Bench (Smith)
Set1: 90 x10
Set2: 90 x8
Set3: 110 x4

-Incline Flys
Set1: 25 x10
Set2: 30 x8
Set3: 30 x6

-Assisted Dips
Set1: x10
Set2: x8
Set3: x8

-Cable Pressdowns
Set1: 50 x12
Set2: 57.5 x12
Set3: 65 x10

-Cable Overhead extensions
Set1: 50 x12
Set2: 50 x12
Set3: 50 x10


#10

Wednesday: Legs and Abs

-Leg Press
Set2: 270 x12
Set3: 540 x8
Set4: 540 x8

-Squat Machine
Set1: 90 x12
Set2: 180 x10
Set3: 180 x10

-Hamstring Curl
Set1: 100 x12
Set2: 120 x10
Set3: 120 x10

-Standing Calf Raises
Set1: 300 x15
Set2: 300 x15
Set3: 300 x15

-Seated Calf Raises
Set1: 385 x15
Set2: 385 x15
Set3: 385 x15


#11

Thursday: Back Thickness

-Rack Pulls
Set1: 135 x15
Set2: 225 x10
Set3: 275 x6
Set4: 315 x2
Set5: 185 x10 (Just to work on form)

-Dumbbell Rows
Set1: 70’s x10
Set2: 100’s x6
Set3: 100’s x6

-Shrugs
Set1: 90 x12
Set2: 180 x10
Set3: 180 x10


#12

Friday: Chest and Shoulders

-Decline Bench
Set1: 135 x10
Set2: 185 x6
Set3: 185 x4

-Dumbbell Press
Set1: 60’s x10
Set2: 60’s x8
Set3: 70’s x6

-Fly Machine
Set1: 130 x10
Set2: 145 x10
Set3: 145 x8

-Overhead Press
Set1: 65 x10
Set2: 95 x8
Set3: 95 x8

-3 Way Delt Raise
Set1: 10s x10
Set2: 10s x10
Set3: 15s x8

-Reverse Fly’s
Set1: 70 x10
Set2: 70 x10
Set3: 80 x8


#13

Monday: Back Width and Bi’s

-Wide Grip Pull Downs
Set1: 100 x15
Set2: 140 x10
Set3: 140 x8

-Close Grip Pull Downs
Set1: 100 x15
Set2: 120 x12
Set3: 120 x8

-Wide Grip Pull ups (assisted)
Set1: x9
Set2: x8
Set3: x6

-Barbell Curls
Set1: 70 x12
Set2: 70 x10
Set3: 70 x10

-Hammer Curls
Set1: 40 x10
Set2: 40 x8
Set3: 40 x8

-Seated Reclined Curls
Set1: 30 x8
Set2: 30 x8
Set3: 30 x6


#14

Tuesday: Chest and Triceps

-Bench Press (No Spotter)
Set1: 135 x12
Set2: 155 x10
Set3: 185 x4
Set4: 135 x10

-Low Incline Bench (Smith)
Set1: 90 x12
Set2: 90 x10
Set3: 110 x4

-Incline Flys
Set1: 30 x10
Set2: 30 x8
Set3: 30 x8

-Assisted Dips
Set1: x10
Set2: x8
Set3: x8

-Cable Pressdowns
Set1: 50 x12
Set2: 57.5 x12
Set3: 65 x10

-Cable Overhead extensions
Set1: 50 x12
Set2: 50 x12
Set3: 57.5 x6


#15

Wednesday: Legs and Abs

-Front Squats
Set1: 135 x12
Set2: 185 x9
Set3: 215 x5

-Leg Press
Set1: 270 x15
Set2: 450 x10
Set3: 540 x8

-Hamstring Curl
Set1: 100 x12
Set2: 110 x10
Set3: 120 x8

-Standing Calf Raises
Set1: 300 x15
Set2: 300 x15
Set3: 300 x15

-Seated Calf Raises
Set1: 385 x15
Set2: 385 x15
Set3: 385 x15


#16

Thursday: Back Thickness

-Rack Pulls
Set1: 135 x15
Set2: 225 x10
Set3: 275 x6
Set4: 315 x2

-Shrugs
Set1: 180 x12
Set2: 180 x10
Set3: 180 x10

-Dumbbell Rows
Set1: 70’s x10
Set2: 100’s x6
Set3: 100’s x6

I am a little pissed that I didn’t make any progress with my rack pulls, but gotta realize with consuming around 1800-2000 calories a day while dieting it’s going to be tough to make big gains each and every time. Looking forward to hitting chest and shoulders hard tomorrow to end off the week right.


#17

Friday: Chest and Shoulders

-Decline Bench
Set1: 135 x10
Set2: 185 x6
Set3: 205 x5

-Dumbbell Press
Set1: 70’s x8
Set2: 70’s x7
Set3: 70’s x6

-Fly Machine
Set1: 130 x10
Set2: 145 x10
Set3: 145 x8

-Overhead Press
Set1: 90 x10
Set2: 110 x8
Set3: 110 x6

-3 Way Delt Raise
Set1: 10s x10
Set2: 10s x10
Set3: 15s x8

-Reverse Fly’s
Set1: 80 x12
Set2: 80 x12
Set3: 80 x12

Solid workout today, pretty happy with everything, especially on decline bench. I know 205 isn’t much on this site but it’s still an improvement for me from last week.


#18

Monday: Back Width and Bi’s

-Wide Grip Pull Downs
Set1: 100 x15
Set2: 140 x10
Set3: 140 x8
Set4: 120 x12

-Close Grip Pull Downs
Set1: 100 x15
Set2: 120 x12
Set3: 120 x10

-Cable Pullovers
Set1: 30 x10
Set2: 35 x9
Set3: 35 x7

-Barbell Curls
Set1: 60 x15
Set2: 80 x10
Set3: 80 x8

-Hammer Curls
Set1: 35 x12
Set2: 40 x10
Set3: 40 x8

-Seated Reclined Curls
Set1: 30 x8
Set2: 30 x8
Set3: 30 x6

Not a bad workout, have a bad cut right in the middle of my hand which sucked a lot for doing anything but it wasn’t unbearable. Swapped out Pull ups in favor of Cable Pullovers to try something else to hit the lats and because there was 3 people using the Pull Up bars :confused:


#19

Tuesday: Chest and Triceps

-Bench Press
Set1: 135 x12
Set2: 155 x10
Set3: 185 x4
Set4: 135 x10

-Low Incline Bench (Smith)
Set1: 90 x10
Set2: 90 x8
Set3: 110 x5

-Incline Flys
Set1: 30 x10
Set2: 35 x6
Set3: 35 x5

-Assisted Dips
Set1: x12
Set2: x10
Set3: x10

-Cable Pressdowns
Set1: 57.5 x10
Set2: 57.5 x6
Set3: 65 x10
Set4: 50 x15

Not a bad workout, my hand is still bothering me which sucks. I killed my tri’s today doing dips and Pressdowns and was just exhausted them too much to do overheads, but I know I hit them well so not overly worried. Happy to see some progress but still pissed I am having trouble upping my bench.


#20

Wednesday: Legs and Abs

Changed things up a bit today in terms of what I did.

-Leg Press
Set1: 180 x15
Set2: 360 x10
Set3: 540 x8
Set4: 680 x6
Widowmaker: 540 x20…Will go heavier on this next time for sure.

-Hamstring Curl
Set1: 90 x15
Set2: 110 x8
Set3: 120 x8

-Seated Calf Raises
Set1: 250 x15, Single leg right x15, single leg left x15
Set2: 250 x15, Single leg right x15, single leg left x15
Set3: 250 x15, Single leg right x15, single leg left x15

Not a bad day, and I really like the widowmaker on Leg Press, just am going to need to use more weight on it next time because 540x20 wasn’t difficult until the 12th rep or so.