T Nation

Time to Get to Work

Age 26 Weight 190lb BF 12% Height 6,1

Current PR’s
Front Squat: 300lb Reps 265x4
Bench: 265lbx1
Back Squat: 350lbsx1 Reps 315x5
Standing vertical jump: 33 inches Running 36-37 inches (old PR’s vertical jump is 2-3 inches lower for both measures)
Current flexibility level low-medium

Goals
Front Squat: 315x5
Bench 275x3
Back Squat 350x3
Vertical Jump:35inch Standing vertical jump 40 running
Become a certified beginner yoga teacher.

Current Program
Westside for Skinny Bastards Part 3

Yesterday’s training session December 22nd/18
All weights in pounds (lbs)
Bench
Barx10
135x5
165x5
195x5
225x3

Pullups (strict)
9
9
6

Incline
135x10
135x8
135x6

One arm rows
2platesx8
2platesx5
2platesx4

Reverse flies
40lbs 3x10

Notes:
Good session with the brother over the holidays. Brother hit a easy 255lbx2 on the bench after not maxing out for months
Body felt good, still trying to find a good grove on the bench. Felt okay but, hopefully benching twice a week will help me feel a little more consistency. Making sure to hit 3500 calories a day using Myfitness pal.
Progress Pictures taken by brother will attempt to post within next couple days

December 23rd/18

Leg Day
Front Squats
135x5
165x5
195x5
225x3

Trap Bar Deadlifts
245lbs 3x10

Reverse Lunges
95lbs 3x8

Notes:

Short but sweet. Had a few drinks last nights so I was feeling the after effects. That will be the only night I drink this month. I want to take my body to the next level and in order to do that I need next level dedication. Glad I got the workout in today, now it is time to eat some good holiday food and relax.

Calorie Goal 3500. Calories eaten 3640.

Upper Body Rep Day
Bench
135lbs 3x15 Rep PR

1-arm rows
60lbs 3x8

Military Press
95lb 3x10 full extension

Trap Bar shrugs
275lbs 3x10

Dumbbell curls strict
30lbs 3x8

Notes:
Felt good, had a good sleep, no drinks yesterday. Noticing some nice hypertrophy gains in the mirror. Gotten focus a little bit more on form on bench… activating Pecs. Calorie Goal for today 3500 calories

This is my training log, I remembered the email I used for my original account

December 26th/18
Upper body Max Bench day
Bench
Barx15
135x5
165x5
195x5
225x5 (REP PR)

Bench
155x8
155x6
155x5

Pullups Strict
x8
x5
x5

Reverse Flies
50lbs 3x10

Dumbbell Curls
30x8
30x8
30x6

Trap Trip Set
Lateral Raise-Front Raise-Overhead Press
15lbs 3x10

Notes
Good workout today I have never done 225lbs (two plates) on the bench for that many reps. Felt somewhat tired but, I have been benching more so I think that allowed me to find a groove early

December 27th/18
Cardio Day Played some 3 on 3 basketball for the first time in a long time
Weighed my self on an accurate electronic scale 198lbs!!
Bodyweight PR or tying my heaviest ever. I am looking semi lean. I said I would post pictures so I still need to get around to that but I will. They are down in pretty mediocre lighting but some progress pics are better than none.

December 28th
Upper Body Repetition Day (WSSB 3)
Bench 155
x16
x8
x5
Definitely should have tried for 3x10. The goal on these is eventually 3x15-20

Rows 1 arm
60lbs 3x7 goal 3x10

Overhead press strict full extension
25lbs 4x5 goal 4x6

Trap Bar Shrug
275lbs 3x11

Barbell Ez bar Curl
60lbs 3x8

Pec Machine
85lbsx10
100lbsx10
100lbsx9

Weight: 196lbs (empty stomach)

Notes: Starting to get into the zone on my workouts and find a greater level of intensity. Did an extra chest exercise to bring up my chest the hypertrophy on my chest is pretty weak

Total Calories 3360

Is that you in your profile picture?

No it’s Greg Plitt a famous fitness model who died a few years ago.

Yoga 60 minute Flow emphasis hamstrings and hips.

Looking at some progress pictures I am posting my posture could use some work. It isn’t terrible just not great. I have some anterior posterior tilt and maybe a slight case of scoliosis.


Semi Flexed

Gym Pumped Flexed. My posing still sucked, I am not used to taking progress pictures. My camera is a little so so on my phone

Did an extra fun arms workout with a friend. This isn’t a typically thing but I am back in my hometown for the holidays so wanted to get a workout in with an old friend. I boosted my calories a bit to adjust to this
Total Calories December 29th/18
3849