T Nation

Training for the Fun of It


#1

Training program:

Goals: To build muscle and increase my 10rm in SQ, BP, MP, DB Rows and Chin ups.

Workout A:
Back Squat: 3 x 10
Bench Press: 3 x 10
DB Row (Overhand grip)): 3 x 10
Leg raises: 3 x 5-10

Workout B:
Back Squat: 3 x 10
Military Press: 3 x 10
Chin ups (Neutral grip): 3 x 5-10
Back Raises: 3 x 10

Training frequency: 2 times per week.

EDITED 08.11.2017.


#2

Monday 23.10.17.

Lats and Biceps.

Chin Ups (Neutral grip): 3 x 5 reps

DB Row (Neutral grip):
10 x 10kg per arm.
10 x 14kg per arm.
10 x 20kg per arm (A bit sloppy near the end, will not increase Next time).

Straight arm Pull Downs:
10 x 10kg.
10 x 15kg.
6 x 15kg.

Barbell Curls: 3 x 10 x 10kg.

Hammer Curls:
7 x 5kg per arm.
5 x 5kg per arm.
5 x 5kg per arm.

Comment:
Got a great pump, but my muscle endurance is crap!


#3

Tuesday 24.10.17.

Chest and Triceps.

Bench Press:
10 x 20kg.
10 x 30kg.
10 x 40kg.

Dips: 3 x 5 reps.

Pec-Deck Fly: 3 x 10 reps.

Tate Press: 3 x 10 x 5kg per arm.

One arm Triceps Press: 3 x 10 x 3kg per arm.

Comment:
Again a great pump, but my muscle endurance is crap.


#5

Thursday 26.10.17.

Quads, Hams and Abs.

Squat:
10 x 20kg.
10 x 30kg.
10 x 40kg (Hard, will not increase next time).

DB Lunges: 3 x 5 per leg x 10kg per arm.

Back Raises: 3 x 10 reps

Seated Leg Curl: 3 x 10

Ab Machine: 3 x 10


#6

Training Monday 30.10.17.

Upperbody.

Bench Press:
10 x 20kg.
10 x 30kg.
10 x 42,5kg.

Chin ups (Neutral grip):
6 x BW
6 x BW
3 x BW

Incline DB Press: 3 x 10 x 10kg per arm.

DB Row (Overhand grip):
10 x 10kg per arm.
10 x 14kg per arm.
6 x 20kg per arm.

BB Curls: 3 x 10 x 10kg.

Push Downs: 3 x 10 x 10kg.


#7

Thursday 02.11.2017.

Quads, Hams and Abs.

Squat:
10 x 20kg.
10 x 30kg.
10 x 42,5kg.

DB Lunges: 3 x 5 per leg x 10kg per arm.

Leg Extensions:
10 x 15kg.
10 x 25kg.
10 x 15kg.

Back Raises: 3 x 10 reps

Seated Leg Curl: 3 x 10 x 15kg.

Ab Machine: 3 x 10

Comment:
Good workout.


#8

Friday 03.11.2017.

Upperbody.

Military Press:
10 x 20kg.
10 x 20kg.
9 x 20kg.

DB Row (Neutral grip):
10 x 10kg per arm.
10 x 14kg per arm.
10 x 20kg per arm.

Dips: 3 x 6 reps

Face Pulls: 3 x 10

Hammer Curls: 3 x 10 x 5kg per arm.

One arm Triceps Press: 3 x 10 x 5kg per arm.


#9

Monday 06.11.2017.

Workout A.

Back Squat:
10 x 22,5kg.
10 x 32,5kg.
8 x 45kg.

Bench Press:
10 x 22,5kg.
10 x 32,5kg.
10 x 45kg.

DB Row (Overhand grip):
10 x 10kg per arm.
10 x 14kg per arm.
10 x 20kg per arm (A bit sloppy at the end, will not increase next time).

Leg Raises: 3 x 5 reps.

Comment:
All in all a good workout.


#10

Thursday 09.11.2017.

After Warm up.

Back Squat:
10 x 22,5kg.
10 x 32,5kg.
10 x 45kg.

Military Press:
10 x 20kg.
10 x 25kg.
7 x 30kg.

Chin ups (Neutral grip): 3 x 5 reps.

Back Raises: 3 x 10 reps.


#11

Monday 13.11.2017.

After warm up.

Back Squat:
10 x 22,5kg.
10 x 35kg.
8 x 47,5kg.

Bench Press:
10 x 22,5kg.
10 x 35kg.
9 x 47,5kg.

DB Row (Overhand grip):
10 x 10kg per arm.
10 x 14kg per arm.
10 x 20kg per arm.

Leg Raises: 3 x 6 reps.


#12

Monday 20.11.2017.

After Warm up.

Back Squat:
10 x 22,5kg.
10 x 35kg.
9 x 47,5kg.

Military Press:
10 x 20kg.
10 x 25kg.
5 x 30kg. :frowning:

Chin ups (Neutral grip): 3 x 6 reps.

Back raises:
10 reps
10 reps + 2,5kg.
10 reps + 5kg.


#13

Thursday 23.11.2017.

After warm up.

Back Squat:
10 x 22,5kg.
10 x 35kg.
10 x 47,5kg.

Bench Press:
10 x 22,5kg.
10 x 35kg.
10 x 47,5kg.

DB Row (Overhand grip):
10 x 10kg per arm.
10 x 14kg per arm.
10 x 20kg per arm (Will increase next time).

Leg Raises: 3 x 7 reps.


#14

Monday 27.11.2017.

After warm up.

Back Squat:
10 x 25kg.
10 x 37,5kg.
8 x 50kg.

Military Press:
10 x 20kg.
10 x 25kg.
7 x 30kg.

Chin ups (Neutral grip):
7 reps.
7 reps.
5 reps.

Back Raises:
10 reps.
10 reps + 2,5kg.
10 reps + 5kg.


#15

Thursday 30.11.2017.

After warm up.

Back Squat:
10 x 25kg.
10 x 37,5kg.
9 x 50kg.

Bench Press:
10 x 25kg.
10 x 37,5kg.
9 x 50kg.

DB Row (Overhandgrip):
10 x 10kg per arm.
10 x 16kg per arm.
10 x 22kg per arm.


#16

Monday 04.12.2017.

After warm up.

Back Squat:
10 x 25kg.
10 x 37,5kg.
10 x 50kg.

Military Press:
10 x 20kg.
10 x 25kg.
8 x 30kg.

Chin ups/Pull ups: A total of 30 reps.

Back Raises:
10 reps
10 reps + 2,5kg.
10 reps + 5kg.