Time to Get Stronger

Training Logs
1

It’s time to get stronger, been lifting for a while on and off due to injuries, first year of lifting pretty consistently week in and week out, just a log to keep track of where I am and where I will go.

Current Stats

19 years old
6 ft 182lbs

Bench: 225 x 2 DB’s 95’s by 8
Incline: 185 x 4
Squat: 245 x 5
Deadlift: 405 x 2
Military Press: 135 x 4
Bar Dips: 90lbs x 5
DB Rows - 150 x 8
Barbell Rows - 305 x 10 (Loose Form)

Goals by Summer of 2011
Bench 245 x 5
Squat 295 x 5
Deadlift 425 x 5

Current Diet = Not Eating Nearly Enough Food
Time to work on that

Today is Back day, off to the gym now.

2

Deadlifts

Double Overhand Grip
135 x 5, 225 x 5, 315 x 5, 225 x 4, 135 x 5
Mixed 365 x 1

DB Rows
75 x 10, 100 x 10, 125 x 10, 125 x 10, 105 x 15

Underhand Barbell Rows
135 x 10, 185 x 10, 235 x 10, 135 x 10

Lat Pulldowns
90 x 10, 140 x 10, 180 x 10, 90 x 15

Smith Machine Underhand rows
4 sets of 10 (More like a shrug than a row variation)

Barbell Shrugs
135 x 10, 225 x 10, 315 x 8, 225 x 15

Back Extensions
BW x 10, 5 x 35lbs x 10, BW x 10

Barbell Curls
65 x 10, 85 x 10, 105 x 5, 110 x 5, 85 x 10, 65 x 10

Cable curls 5sets x 10

Preacher Curls 5sets x 10

Notes: Today wasn’t a great day, felt exhausted and weak. Have not been eating enough, because the cafeteria on campus has been closed like all the time over spring break and I’m broke till next week Friday when I get my first paycheck…so until then it’s whatever I can get my hands on.

Next back day goals, Deadlift 365 x 5, DB Row 135 x 10, 115 x 15

3

So it is on to 5/3/1, time to have some sort of template to follow with lifts based off percentages rather than how I feel that particular day.

The Maxes to be used are
Front Squat: 215
Bench: 230
Military: 150
Deadlift: 420

Today is a bench day so let’s get to it!

4

Sunday March 20th Chest Day

Flat Bench : 135 x 5, 175 x 5, 185 x 5, 195 x 7

Incline Bench : 135 x 10, 155 x 10, 135 x 10

DB Bench: 60’s x 10, 60’s x 10

Decline Machine Bench: 5 sets of 10

Notes: Still feeling weak and tired, yesterday was the first day in a week I had two actual meals, hopefully this week when school starts the cafeteria will have usually hours so I can actually eat. Overall though good day, 195 x 7 is a PR on bench for me, was hoping to hit 10 though…

5

Ahhhh School Starts up again this week, Two exams, an Essay, and a Presentation due. Also getting 27 hours of work! Haha it’s harder than I thought to have school(21 credits), work, and lift, and when people ask, how I do it, my response is simple you don’t find time for the gym, you MAKE TIME!

Tomorrow is Legs and Ab work, going to try and focus on the negative portion of the squat as I have a tendency to drop down to quick…as for now homework, food, sleep, prep for the gym tomorrow!

Apologies for no vids, as soon as I have the money for a decent video camera I’ll start posting them, as for now I’ll have to make due with critique from other dudes at the gym.

6

Because of my mediocre workout today I decided to give it another go

Round 2:
Flat Bench: 135 x 5, 175 x 5, 195 x 6, 185 x 6, 185 x6
Decline: 135 x 10, 185 x 10, 135 x 10
Triceps Push-downs: 5 x 10
Cable overhead Triceps Extensions: 5 x 10
Triceps Extensions ( The weird machine one, 1st time using it) 5 x 10

Swiss Ball Crunches: 5 x 20
Hanging Leg Raises: 3 x 10
Side Bends: 3 x 10

7

Monday, March 21st Leg Day:
5/3/1 Front Squat Max:215
Front Squats: 135 x 5, 160 x 5, 175 x 5, 185 x 7

Squats: 2 Drop sets: 195 x 5, 145 x 6, 95 x 9, 195 x 6, 145 x 9, 95 x 9

RDL’s: 95 x 10, 145 x 10, 195 x 10, 145 x 10, 95 x 10

Lunges: 95 x 6, 135 x 6, 115 x 6, 115 x 6, 95 x 6

Leg Curls: 5 x 10

Leg Extensions: 5 x 10( Got bored waiting for the seated calf raise machine)

Seated Calf Raises: 45 x 10, 90 x 10, 135 x 10, 135 x 10, 135 x 10, 115 x 25, 115 x 25, 70 x 50

Sit ups: 5 x 10 (with a 35), 5 x 10 (BW)

Notes: Overall decent workout, feeling better now that I actually am getting 2-3 meals a day, just gotta keep trying to get more food in me. Front Squats were tough, really focused on a slow eccentric, wrists and core gave out before my legs…hopefully I can get back to 225 x 3-5 in a month or two, Back Squats were the same just really focused on form slowly getting better at a slow descent(all squats are done in ATG fashion by the way). So overall good day!
I’ve decided to add in my own arms day to this 5/3/1 Program so as not to focus too much on miscellaneous arm work on bench, deadlift, or shoulder day. The plan right now is Arms tomorrow, Shoulders Thursday, Back Friday or Saturday, and Repeat the cycle on Sunday with Chest. Time to eat and and start getting ready for English class, oh and totally aced the first of my exams, 100%!!

8

Monday, March 21st Leg Day
5/3/1: Day 1
Front Squats: 135 x 5, 160 x 5, 175 x 5, 185 x 7

Back Squats: 2 drop sets: 195 x 5, 145 x 6, 95 x 9, 195 x 6, 145 x 9, 95 x 9

RDL’s: 95 x 10, 145 x 10, 195 x 10, 145 x 10, 95 x 10

Lunges: 95 x 6, 135 x 6, 115 x 6, 115 x 6, 95 x 6

Leg Curls: 5 x 10
Leg Extensions: 5 x 10

Seated Calf Raises: 45 x 10, 90 x 10, 135 x 10, 135 x 10, 135 x 10, 115 x 10, 115 x 10, 70 x10

Situps: 5 x 10 (35), 5 x 10 (BW)

Notes: Overall a good day, really focusing on a slow descent on squats gotta stop using the “bounce”, on front squats my wrists and core gave out way before my legs as usual, hopefully I can get back to hitting 225 for 3-5 consistently. On RDL’s my back’s not fully recovered from back day so took it a bit easy, usually I work up about 295 or so for 6-8 reps. Other than that nothing too it! Decent day, feeling better with more food in me, just gotta keep eating make up for all those meals I missed… And off topic decided to throw in an arm day with this program so I don’t need to focus as much on arms on chest or back day. The plan stands as of right now, Tuesday - Arms, Wednesday - Off, Thursday - Shoulders, Friday - Off, Saturday - Back, Sunday - ROUND 2 - Chest. Time to go eat and get ready for my English class…

9

Nice training man. Personally when I used to have too much free time I would make excuses and skip workouts, but staying busy actually helps me get into the gym more, and you don’t seem to have the problem of too much free time on your hands. So stay busy and stay strong, and good luck with school, hope your freshmen 15 is all muscle brother!

10

Tuesday March 22

Arms

Close Grip Bench: 115 x 10, 135 x 10, 165 x 8, 180 x 6, 165 x 8, 145 x 8, 115 x 10

Barbell Curl: 70 x 10, 95 x 10, 115 x 5, 3 x 5 x 95, 80 x 10, 65 x 10

Bar Dips: BW x 10, 45 x 10, 90 x 6, 90 x 4, 45 x 12, BW x 18

DB Curls: 30 x 10, 40 x 10, 40 x 10, 35 x 10, 30 x 10

Triceps Pushdowns: 5 x 10

Cable Curls: 5 x 10

Standing Calf Raises: 135 x 10, 155 x 10, 175 x 10, 195 x 10, 195 x 10, 175 x 25, 155 x 25,
135 x50

Swiss Ball Crunches: 4 x 25

Notes: Good Day, hit a PR on bar dips, never been able to get over 90lbs for 5 reps!Feel pretty good day, 95 x 10 on curls was a sort of PR because my form was much tighter than before, going to rest tomorrow knock out this presentation I gotta do by myself because the people I was put in a group with are unreliable procrastinators…lol

Thursday is Shoulders going to set some PR’S!

11

@jdubs27 - Thanks alot man! Yeah the busier I get the better I do with everything, grades go up, gym performance is better, who woulda thought lol. You keep up the good work too man!

More notes from today: Weight’s going back up again was consistently at 181-182 last week, from Yesterday I’m up to 184-185!

12

Ah two days of no sleep and barely any food took a lot out of me, as soon as tomorrows done I’m free! for a day at least…

Todays workout was very short and I screwed up my numbers but still hit a PR

Military Press: 95 x 5, 110 x 5, 120 x 5, 130 x 5, 95 x 5

Pau. Migraine + almost passing out equals time to eat and sleep, not lift.

13

Body is all beat up, past three days just been trying to eat and rest, tomorrow is going to be back day and probably chest as well. Stretching out today doing some light bodyweight stuff, loosen these tight aching joints and muscles hopefully feel better tomorrow!

14

Back today felt really…off on deads so didn’t hit all three sets, hit the rest hard though

Deadlifts: 135 x 5, 225 x 5, 315 x 5, 335 x 5 ( Felt light but was using all back and was a little off balance decided to end it here before I injure myself with shitty form…)

DB Rows: 70 x 10, 90 x 10, 110 x 10, 130 x 10 (PR-no straps) 115 x 15 (PR!)

Lat Pulldowns: 90 x 10, 180 x 10, 180 x 10, 140 x 10, 90 x 10

Barbell Underhand Rows: 135 x 10, 185 x 10, 225 x 10, 185 x 10, 135 x 10

Shrugs :5 sets of Ten just doing whatever wasn’t feeling it…

Back Extensions: 6 sets x 10 reps

Barbell Curls: 75 x 10, 95 x 10, 95 x 9.5…, 85 x 10, 65 x 10
Next time its 95 by 3 sets of Ten!

Preacher Curls 5 x whatever lol

Feeling better, legs were feeling rubbery from all the walking I been doing, but at least I’m getting leaner and stronger! Just gotta keep hittin it best I can and eating, in it for the long haul, oh and decided to see where my bench was at from the week off and hit 220 x 3 easy (pr) bench workouts gonna be fun!

15

Shoulders Week 2

Military Press: 95 x 5, 120 x 3, 125 x 3, 135 x 5.5( abs gave out almost fell backwards, still PR! (At least of full ROM military going down to collarbone…)

Bar Dips: BW x 10, 45 x 15, 70 x 14(PR!), 70 x 1, 45 x 15, BW x 5

Lateral Raises: 30 x 10, 40 x 10, 40 x 10, 40 x 10, 30 x 10

Front Raises: 45(plate) x 25, 30(DB’s) x 10, 60 x 7, 60 x 3, 30 x 10, 45 x 25

Machine Lateral Raises: 5 x 12

Smith Machine Shrugs: 1plate x 10, 2 plates x 10, 3 plates by ten, 3 plates 25’s x 10(PR!), 4 plates x 10(PR!!), 3 plates x 10, 2 plates x 10, 1 plate x 10

Swiss Ball Crunches: 5 x 20
V-ups: 3 x 10
Crunches: 3 x 10

Notes: Overall good day, was hoping to get more on shoulders but I hit a PR so thats good…shrugs were much better today than yesterday, traps weren’t feeling sore at all so decided to hit em twice, good day, looking forward to my next workout.