T Nation

Thefrenchguy Log


#1

Welcome to my training log.

I have been lurking on this forum for 1+ year and decided it was the time to open a training log to make me accountable as well as to benefit from your advices.

A bit of background: I’m 24 yo, did 0 sport until 20 (couldn’t do 1 pull up or 5 push ups and was 63 kg).
20-21 yo: Crossfit
21-22 yo: full body 3 times a week
22-24 yo: push pull legs 3 times a week (did a lot of bodyweight training)

Current stats:
Age – 24 yo
BW – 75/76 kg (165 lbs)
Height – 5’'95

Training max (5 3 1)
Deadlift – 370 lbs
Back Squat – 230 lbs
Bench – 170 lbs
OHP – 120 lbs
Hang power clean – 170 lbs

Front Squat – about 225 lbs
Pull ups/chin ups – 20 x BW
Weighted chin ups – 10 x BW + 45 lbs

Thanks for reading and waiting for your comments!


#2

Welcome to T nation! In for your log.


#3

Thanks @duketheslaya

Today’s training (Push 3) at 11 AM

  1. Incline bench press - warm up 30 x empty bar / 6 x 135 lbs / 5 x 145 lbs / 5 x 155 lbs - work set (cluster) 3 x 165 lbs
  2. Dumbbell lateral raise on incline bench (5 sec eccentric) - warm up 10 x 10 lbs / 10 x 12.5 lbs - work set 10 x 15 lbs
  3. Leg extension - warm up 15 x 50 kg / 12 x 60 kg - work set 12 x 70 kg + 5 x 3 rep micro-sets
  4. Triceps pressdown - warm up 12 x 15 kg / 12 x 25kg - work set 12 x 29 kg + 3 x 3 rep micro-sets

Food
Breakfast: banana pancakes (2 banana + 2 scoop whey + 2 eggs) + 1 apple
Lunch: half avocado + half tomato + 1.5 tortillas + sweet potatoes + 3 scrambled eggs + about 150 fat free cottage cheese (20 g of protein and about 100 kcal for 100 gr)
Snack: Egg white omelet with fat free cottage cheese + 1 tortilla + handful grapes
Dinner: 2 eggs + 1.5 zucchini with a bit of cheese on top + handful strawberry + handful grapes + 1 scoop whey


#4

Today’s training (Pull 3) at 11 AM

  1. Pendlay row - work set (cluster) 9 x 205 lbs (will up weight next time)
  2. Dumbbell Romanian deadlift with front of feet elevated one inch (5sec eccentric) - work set 10 x 140 lbs (70 lbs dumbbells)
  3. Straight-arm pulldown - work set 10 x 34 kg + 3 x 3 rep micro-sets
  4. Cable curl - work set 10 x 28 kg + 2 x 3 rep micro-sets

Food
Breakfast: banana pancakes (1 banana + 1 scoop whey + 1 egg) + chia seeds with 1 scoop whey and coconut milk + handful grapes + handful strawberries
Lunch: guacamole (half avocado & half tomato) + handful cactus chips (about 160 cal for 100 gr) + 3 eggs omelet with spinach and fat free cheese + smoothie (half banana, some papaya and lemon juice) + handful grapes
Snack: omelet (1 egg + egg white) with fat free cheese + handful grapes
Dinner: 5-6 cactus chips + mashed potatoes with olive and mushrooms + 300 g fat free cottage cheese + handful grapes

Note: I use only 2 type of cheese, fat free cottage cheese (100 g = 100 cal with 20 g of protein) and a fat free mexican cheese (100 g = 220 cal with 26 g of protein).


#5

Yesterday’s training (Push 1) at 7 PM

  1. Back Squat - work set (cluster) 8 x 205 lbs (I’m weak)
  2. Close-grip bench press - work set (cluster) 9 x 150 lbs (didn’t really “feel” the movement)
  3. Dumbbell flat press (5sec eccentric) - work set 10 x 100 lbs (50 lbs dumbbells) (super pump, good feeling)
  4. Dumbbell lateral raise - work set 10 x 40 lbs (20 lbs dumbbells) + 3 x 3 rep micro-sets

Yesterday’s Food
Breakfast: lots of scrambled eggs + 1 tortilla with cheese + a plate of fruits
Lunch: vegetable soup + 2 turkey breast with mushrooms and vegetables + another salad with tuna and vegetables
Snack 1: plate of fruits
Snack 2: omelet (1 egg + egg white + fat free cheese)
Dinner: mashed potatoes + omelet (3 eggs + egg white) + an apple

Today’s training (Pull 1) at 7 PM

  1. Deadlift - work set (cluster) 5 x 345 lbs
  2. Dumbbell Pullover (5sec eccentric) - work set 10 x 65 lbs
  3. Dumbbell rear delt raises - work set 10 x 30 lbs (15 lbs dumbbells) + 2 x 3 micro-sets
  4. Standing barbell curl - work set (cluser) 5 x 100 lbs

Today’s food
Breakfast: chia seeds with one scoop whey and coconut milk + omelet (3 eggs + egg white + fat free cheese)
Lunch: vegetables + 2 steak + salad with vegetable ham and cheese
Snack 1: plate of fruits
Snack 2: almonds + dried cranberries
Dinner: black beans + half avocado + handful cactus chips + omelett (3 eggs) + 1.5 tortilla with fat free cheese


#6

Rest day

Food
Breakfast: omelet (2 eggs + egg white) + 1 tortilla with fat free cheese + chia seeds with 1 scoop whey and coconut milk
Lunch: 2 pieces of white fish with vegetables + salad (eggs, ham, tomatoes and feta cheese) + a handful of pistachios
Snack: plate of fruits
Dinner: a handful cactus chips + omelet (2 eggs + egg white + spinach + fat free cheese) + smoothie (half banana + apple + papaya + lemon juice) with a bit of muesli (mainly oats) + 1 scoop whey


#7

Today’s training (Push 2) at 4 PM

  1. Military press - work set (cluster) 7 x 115 lbs
  2. Goblet squat (5sec eccentric) - work set 9 x 75 lbs
  3. Single arm dumbbell triceps extension (5sec eccentric) - work set 7 x 20 lbs per arm (failed to get 8 rep)
  4. Machine pec deck - work set 12 x 76 kg + 3 x 3 micro-sets

Food
Breakfast: omelet (egg white + fat free cheese) + 1 tortilla with fat free cheese + chia seeds with 1 scoop whey, coconut milk and 4 or 5 teaspoons of muesli (no added sugar)
Lunch: Brocoli with a little pork sausage + onion soup + 2 turkey breast with salad + a plate of fruits
Snack: 1 Apple + almonds and dried cranberries
Dinner: Omelet (3 eggs) + a lot of brocoli + 1 tortilla with fat free cheese + 150g of cottage cheese + some almonds


#8

Today’s training (Pull 2) at 3 PM

  1. Neutral grip pull-ups - work set (rest/pause) 9 (4 rep then 2 then 2 then 1) x BW + 60 lbs
  2. Neutral grip seated row (5sec eccentric) - work set 10 x 75 kg
  3. Leg curl - work set 10 x 43 kg + 2 x 3 micro-sets
  4. Incline dumbbell curl (5sec eccentric) - work set 10 x 25 lbs

Today’s food
Breakfast: omelet (3 eggs + egg white + fat free cheese) + tortilla with fat free cheese + smoothie (half banana, lime juice, papaya) + 1 apple
Lunch: baby carrots and brocoli with powdered peanut butter + 125 g fat free cottage cheese + chia seeds with one scoop whey and coconut milk
Snack: 1 scoop whey + some muesli + almonds and dried cranberries
Dinner: omelet (3 eggs + egg white + fat free cheese + peppers) + handful strawberry, handful raspberry and handful grapes with some 0% greek yogurt


#9

Today’s training (Push 3) at 8 AM (pretty hard)

  1. Dumbbell bench press - work set (rest/pause) 18 (9 then 4 then 3 then 3) 100 lbs (50 lbs dumbbells). I’m trying to relearn how to bench press, my first step is getting a proper movement on db bench so I upped the reps a bit (8-10 range instead of the 4-6)
  2. Dumbbell lateral raise on incline bench (5 sec eccentric) - work set 10 x 15 lbs
  3. Leg extension - work set 12 x 75 kg + 5 x 3 rep micro-sets
  4. Rope triceps pressdown - work set 10 x 22 kg + 3 x 3 rep micro-sets

#10

Today’s training (Pull 3) at 3 PM

  1. Pendlay row - work set (cluster) 8 x 205 lbs (need a form check on this one, will try to post a video)
  2. Dumbbell Romanian deadlift (5sec eccentric) - work set 10 x 140 lbs (70 lbs dumbbells)
  3. Straight-arm pulldown - work set 10 x 34 kg + 5 x 3 rep micro-sets (up weight next time)
  4. Cable curl - work set 10 x 28 kg + 5 x 3 rep micro-sets (up weight next time)

#11

Today’s training (Push 1) at 11:30 AM

  1. Back Squat - work set (rest/pause) 8 (4-2-2) x 205 lbs
  2. Close-grip bench press - work set (rest/pause) 12 (6-3-3) x 145 lbs (up weight next time)
  3. Dumbbell flat press (5sec eccentric) - work set 9 x 100 lbs (50 lbs dumbbells)
  4. Dumbbell lateral raise - work set 10 x 40 lbs (20 lbs dumbbells) + 3 x 3 rep micro-sets

#12

Today’s training (Pull 1) at 11:30 AM

  1. Romanian Deadlift - work set (rest/pause) 8 (4-2-2) x 285 lbs
  2. Dumbbell Pullover (5sec eccentric) - work set 9 x 65 lbs
  3. Dumbbells rear delt raises - work set 10 x 30 lbs (15 lbs dumbbells) + 3 x 3 micro-sets
  4. Standing barbell curl - work set (rest/pause) 8 (4-2-2) x 95 lbs

#13

Today’s training (Push 2) at 1 PM

  1. Military press - work set (rest/pause) 8 (4-1-1-1-1) x 110 lbs
  2. Goblet squat (5sec eccentric) - work set 10 x 75 lbs
  3. Single arm dumbbell triceps extension (5sec eccentric) - work set 8 x 20 lbs per arm
  4. Machine pec deck - work set 12 x 76 kg + 3 x 3 micro-sets

#14

Today’s training (Pull 2) at 8 PM

  1. Normal grip pull-ups - work set (rest/pause) 10 (5 rep then 2 then 2 then 1) x BW + 55 lbs
  2. Neutral grip seated row (5sec eccentric) - work set 8 x 81 kg
  3. Leg curl - work set 12 x 43 kg + 2 x 3 micro-sets
  4. Incline dumbbell curl (5sec eccentric) - work set 8 x 30 lbs

#15

Today’s training (Push 3) at 10 AM (pretty hard since I trained yesterday evening, Saturday-Sunday-Monday will be rest days since I will be traveling)

  1. Bench press - work set (rest/pause) 8 (4-2-2) x 155 lbs
  2. Dumbbells lateral raise on incline bench (5 sec eccentric) - work set 10 x 15 lbs
  3. Leg extension - work set 12 x 80 kg + 5 x 3 rep micro-sets
  4. Rope triceps pressdown - work set 10 x 22 kg + 3 x 3 rep micro-sets

#16

Today’s training at 1 PM - 5/5/5 week - OHP day

  1. Overhead Press - last set 11 x 90 lbs
  2. Bench Press - 5 x 10 x 90 lbs (started really light)
  3. Super wide pull ups - 5 x 10 (90 sec rest)

Optional Hypertrophy
4. Barbell curls 3 x 10 x 55 lbs
5. Single arm dumbbell triceps extension 3 x 10 x 15 lbs
6. Rear laterals 3 x 10 x 10 lbs

Optional Conditioning
Battle rope 6 min (20 sec on / 40 sec off)


#17

Today’s training at 1 PM - 5/5/5 week - DL day

  1. Deadlift - last set 10 x 285 lbs
  2. Squat - 5 x 10 x 115 lbs (started light)
  3. Hanging leg raises - 7-6-6-7-6

Optional Conditioning
Rowing Ergometer 7 min (30 sec fast / 30 sec slow)


#18

Today’s training at 4 PM - Bonus day
75 pull ups / chin ups in 8 min 30
50 dips
Leg curl 3 x 10
Bike sprint 8min (20 sec fast / 40 sec slow)


#19

Today’s training at 1 PM - 5/5/5 week - Bench Press day

  1. Bench Press - last set 14 x 135 lbs
  2. OVH Press - 5 x 10 x 65 lbs (started really light)
  3. Chest supported db row - 5 x 10 x 50 lbs per db

Optional Hypertrophy
4. Barbell curls 3 x 10 x 65 lbs
5. Single arm dumbbell triceps extension 15 x 15 lbs + 10 x 20 lbs + 8 x 20 lbs
6. Rear laterals 3 x 10 x 10 lbs

Optional Conditioning
Battle rope 6 min (20 sec on / 40 sec off)


#20

Today’s training at 9 AM - 5/5/5 week - Squat day

Squat - last set 10 x 175 lbs
Deadlift - 5 x 10 x 185 lbs
Hanging leg raises - 8-8-8-8-8

Optional Conditioning
Bike 7 min (30 sec fast / 30 sec slow)

Quick question regarding the last set of squat, should I take pauses to extend the set (like a 20 rep set) or should I just do as much rep as possible without taking pauses?