T Nation

TimothyJamesF's Training Log


Note:
Started going from paper to type for my lift numbers.

Day 105. Wednesday, December-03-08
Front Squats 135 - 225 lbs
Deadlifts 135 ? 225 lbs
Seated Calf Raises 90 ? 135 lbs
One-legged Squats Bodyweight

Day 107. Friday, December-05-08
Bench Press 5 x 5 205 lbs
Hammer Curls 5 x 5 25 lbs

Day 108. Saturday, December-06-08
Barbell Bench Press 5 x 8 135 ? 205 lbs
Leg Press 2 x 10 450 lbs
Seated Calf Raises 3 x 10 90 lbs

Day 112. Wednesday, December-10-08
Lat Pull-downs 5 X 15 80 - 120 lbs
T-Bar Rows 5 x 5 90 - 135 lbs
Seated Rows 5 x 12 80 - 160 lbs
Hammer Curls 3 x 8 20 - 30 lbs
Overhead Triceps Extensions 2 x 10 25 lbs

Day 114. Friday, December-12-08
Squats 6 X 6 135 - 205 lbs
Bicycle Ride 30 min.

Day 120. Thursday, December-18-08
Treadmill Run 20 min. Bodyweight
Bench Press 6 x 10 135 - 215 lbs
Lateral Bicep Hammer Curls 3 x 10 50 lbs
Overhead Triceps Extensions 3 X 8 20 lbs
Concentration Curls 3 x 8 20 lbs
Triceps cable push-downs 3 x 10 80 lbs
Dips 3 x 20 Bodyweight
Abdominals + Stretches 5 min. Bodyweight

Day 121. Friday, December-19-08
Bicycle Ride 20 min. Bodyweight
Squats 6 x 8 205 lbs
Leg Press 3 x 10 360 lbs
Leg Extensions 3 x 10 100 lbs
Calf Raises 3 x 12 90 lbs
Lying down leg curls 3 x 8 80 lbs
Stepper 5 min. Bodyweight

Day 122. Saturday, December-20-08
Treadmill Run 10 min. Bodyweight
Lateral Pull-downs 100 lbs
Deadlifts (standard form) 135 ? 205 lbs
Seated Pull 100 ? 115 lbs
Lateral Side Raises (dumbbells) 30 ? 40 lbs
Seated Shoulder Press (dumbbells) 80 ? 100 lbs
Stepper 5 min. Bodyweight

Day 123. Sunday, December-21-08
Stepper (5 min.) + Bicycles (15 min.) 20 min. Bodyweight
Bicep EZ-curls 4 x 8 50 ? 70 lbs
Bicep concentration curls 4 x 6 25 lbs
Triceps Skullcrushers 4 x 6 50 ? 60 lbs
Triceps Overhead extensions 3 x 8 20 ? 30 lbs
Triceps Unilateral pull-downs 4 x 8 20 lbs
Dips 3 x 10 Bodyweight
Chin-ups 2 x 5 Bodyweight
Barbell Shrugs 3 x 8 135 ? 225 lbs
Abdominal Ripper 100 /stretch Bodyweight

Day 130. Sunday, December-28-08
Squats 8 x 8 135 ? 205 lbs
Rack-Pull Deadlifts 4 x 8 135 ? 295 lbs
Barbell Curls 2 x 21 50 ? 55 lbs
Preacher Curls 5 x 20 35 ? 45 lbs
Concentration Curls 3 x 10 20 ? 30 lbs
Hammer Curls 3 x 10 20 ? 30 lbs

Day 132. Tuesday, December-30-08
Incline Barbell Bench Press 3 x 8 135 lbs
Incline Dumbbell Flies 3 x 10 40 lbs
Dumbbell Seated Shoulder Press 3 x 6 70 ? 90 lbs
Dumbbell lateral raises 3 x 10 30 ? 40 lbs
Dumbbell front raises 3 x 6 40 ? 50 lbs
Pushups 2 x 25 Bodyweight
Shoulder Press 2 x 10 100 lbs

Day 138. Monday, January-05-09
Barbell Bench Press 5 x 5 175 - 195 lbs
Seated Row 5 x 5 80 ? 120 lbs
Hack Squat 5 x 5 90 ? 140 lbs
Barbell Shoulder Press 4 x 10 105 lbs
Lateral Pull-down 4 x 10 80 -100 lbs

Day 140. Wednesday, January-07-09
Barbell Bench Press 4 x 10 135 ? 159 lbs
Seated Row 4 x 10 70 lbs
Hack Squat 4 x 10 135 ? 155 lbs
Barbell Shoulder Press 5 x 5 87 lbs
Lateral Pull-down 5 x 5 80 ? 120 lbs

Day 145. Monday, January-12-09
Barbell Bench Press 4 x 4 195 lbs
Incline Bench Press 2 x 10 135 lbs
Incline Dumbbell Flies 2 x 10 50 lbs
Pec Dec 2 x 10 50 lbs
Bench Pushdowns (inverted dips) 3 X 8 90 lbs
Cable Pushdowns 3 x 8 70 ? 110 lbs
Triceps Kickbacks 2 x 8 20 ? 25 lbs
Triceps Overhead Extensions 2 x 8 20 ? 25 lbs

Day 148. Thursday, January-15-09
Testosterone Nation: Back and Biceps (0745-0900)
A Wide-grip Pull Ups 3 x 8 Bodyweight 60 s
B Lateral Pull-Downs 2 x 10 100 lbs 60 s
C T-Bar Row 3 x 5 75 - 90 lbs 60 s
D Barbell Curls (21?s) 2 x 21 55 lbs 60 s
E1 Hammer Curls 2 x 10 25 ? 30 lbs 60 s
E2 Concentration Curls 2 x 10 25 ? 30 lbs -
F Seated Horizontal Pulls 2 x 10 80 lbs 60 s

Testosterone Nation: (1900-1930)
A Power Clean and Press 3 x 5 115 lbs 45 s

Day 152. Monday, January-19-09
Testosterone Nation: Back (1800-2000)
A Wide Grip Pull-Ups 3 x 8-10Bodyweight 120 s
B1 One Armed Pull-Ups 3 x 6-8 Bodyweight 120 s
B2 Cleans 3 X 5 115 lbs -
C One-arm Rows 3 x 6 60?65?95lbs 60 s
D Lateral Pull-Downs 3 x 10 90 lbs 60 s
E Flat Bench Side Raises 3 x 2m. 20 lbs 60 s

Day 153. Tuesday, January-20-09
Testosterone Nation: Heavy Lower Body (0645 ? 0730)
A1 Deadlifts (Standard) 5 x 5 185 ? 225 lbs 180 s
A2 Front Squats 5 x 5 135 lbs -
B1 Leg Press 3 x 6 360 lbs 60 s
B2 Seated Calf Raises 4 x 5 90 lbs -
B3 Leg Extensions 3 x 10 100 lbs -

Testosterone Nation: Shoulders (1900-1930)
A Barbell Shoulder Press 5 x 8 124 lbs 60 s
B Lateral Side Raises 2 x 8 20 lbs per arm 60 s

Testosterone Nation: Core (2030-2130)
A Decline Pushups 5 x 25 Bodyweight 45 s
B Bicycle 10 min. Light Resistance
C Abdominal Ripper 1 x 100 Bodyweight -
D Core Stretches - Bodyweight -

Day 155. Thursday, January-22-09
Testosterone Nation: Biceps (0645-0730)
A1 Barbell Curl 3 x 7 65 lbs 60 s
A2 Barbell Curl 3 x 7 45 lbs -
A3 Reverse Barbell Curl 3 x 7 65 lbs -
A4 Reverse Barbell Curl 3 x 7 45 lbs -
B One-armed dumbbell curl 3 x 8 20 lbs 60 s
C Dumbbell Curls 3 x 60s 10 ? 20 lbs -

Testosterone Nation: Chest (0645-0815)
A1 Incline Bar Bench Press 3 x 8 135 ? 185 lbs 90 s
A2 Incline Dumbbell Flies 3 x 8 50?60 lbs -
B1 Barbell Bench Press 3 x 8 135 ? 205 lbs 90 s
B2 Dumbbell Pullovers 3 x 8 60 lbs -
C One-arm Push-ups 2 x 16 Bodyweight 60 s

Testosterone Nation: Back (1940-2130)
A Wide-grip Pull-ups 3 x 8 Bodyweight 60 s
B1 One-arm Pull-ups 3 x 6 Bodyweight 60 s
B2 Cleans 3 x 6 95 lbs -
C One-Arm Rows 3 x 7 75 lbs 45 s
D Back Raises 3 min 16 ? 20 lbs -

Testosterone Nation: Legs (1210-1320)
A1 Front Squat 4 x 5 135 ? 185 lbs 150 s
A2 Rack Pull 4 x 5 185 ? 245 lbs -
B Bent Over Leg Curl 3 x 6 90 ? 110 lbs 60 s
C Seated Calf Raises 4 x 8 90 lbs 60 s