T Nation

The Doctor's Training Log


#1

Hi all, I've been a longtime lurker here at T-Nation, and recently decided to get my act together and start a log to hold myself accountable, track my progress, and compare stats with some other like minded people.

As far as my training history goes, I was a football/soccer player in high school (albeit not a very good one), and it wasn't until I was derailed with concussions in my senior year that I started lifting seriously. Now in university, I lift for fun/aesthetics, with an eye on a far-away powerlifting meet once I get those lifts up.

Stats:
Height: 5'8
Weight: 195 lbs
BF%: probably about 18%

1RM's:
Bench: 245 lbs
Squat: 315 lbs
Dead: 365 lbs

Anyway, thats all for the introduction, feel free to post any suggestions, questions, comments or critiques you might have.


#2

Today was a chest/shoulder workout.

Squat
5x5
135, 205, 225, 235, 245

Standing DB OHP
4x5
50, 55, 60, 65
Superset with side raises
4x10
20, 20, 20, 20

Low Incline DBP
4x5
55, 60, 65, 70
Superset with rear delt raises
4x10
20, 20, 20, 20

Dips
4x5
BW, +25, +50, +75

Rear Delt machine fly
3x10
75, 90, 90

Walked out of the gym feeling great.


#3

Little busy, so here's two workouts, one on friday, one today.

Friday Jan 14th:

Legs:

Dynamic Warm Up, Neural Charge Circuit.

Squat
5x5
135, 185, 225, 245, 265

3x3
265, 275, 265

2x10
225, 225

Deadlift
4x3
265, 265, 265, 265
Superset with walking lunges
4x10
150, 150, 150, 150

Stretch.


#4

Back:

Dynamic Warm Up, Neural Charge, Shoulder Circuit.

Deadlift
5x3
185, 225, 265, 275, 275

Bent Over Row
5x5
135, 155, 175, 185, 185
Superset with Rear Delt Flies
5x10
20, 20, 20, 20, 20

Yates Rows
3x5
185, 185, 175
Superset with Rear Delt Flies
3x10
20, 20, 20

Pullups
3x5
+25, +25, +25

Negative Pullups
3x5
+50, +50, +75

Rear Delt Fly machine
3x10
75, 90, 90

Face Pulls
3x8
75, 90, 90


#5

Chest/Shoulders:

One thing that should be noted is all weight for dumbbell exercises are for one DB only. So below, the 50 would mean 100 pounds total. Moving on...

Neural Charge + dynamic shoulder warm up

Standing DB OHP
4x5
50, 55, 60, 65
1x1
70
Superset with DB lateral raises
5x10
20, 20, 20, 20, 20

Low Incline DBP
4x5
65, 70, 75, 80

Weighted Dips
3x5
+45, +90, +115

I was pretty spent finishing that, my chest was destroyed from the dips. But now I'm thinking I should add another shoulder exercise. I'm thinking Javelin Press, probably at the end as a finisher.


#6

Tuesday Jan 18th

Legs:

Neural Charge

Deadlift
4x5
155, 265, 285, 285
1x1
305

Squat
4x5
135, 185, 225, 245
2x10
225, 245

Seated Calf Raises
4x10
95, 95, 95, 95
Supersetted with Leg Press Calf Raises
4x10
270, 270, 270, 270

DB swing
3x30sec
55, 65, 75

Foam roll, and stretch


#7

Jan 19th

Back

Neural Charge

Shrugs
4x5
225, 225, 225, 225

Weighted Pull-ups
4x5
+0, +25, +25, +25

Pull Up Negatives
5x5sec
+45, +90

Bent over Row
6x6
95, 105, 115, 125, 135, 145
Superset with Rear Delt Flies
6x8
25, 25, 25, 25, 25, 25

Stretch


#8

Jan 20th

Chest/Shoulders

Neural Charge

Standing DB OHP
8x4
45, 50, 55, 60, 65, 65, 65, 65
Superset with lateral raises
8x8
25, 25, 25, 25, 20, 20, 20, 20

Barbell OHP
4x4
95, 105, 115, 115

Dips
1x5
+45

(slight shoulder pain, decided not to push it and stopped dips)

Low incline DB Bench
8x4
60, 65, 70, 75, 80, 85, 85, 85

Pec Fly machine
4x8
90, 105, 105, 105

Tricep Pushdowns
3x10
90, 90, 90