T Nation

Transition's Training Log


#1

First post nothing exciting just establishing my own section on Magnum Forum and post every workout i complete.
Tommrow is chest.


#2

Goodluck, stats?


#3

3/5/08

*Notes: Today i felt shit woke up at 5am worked till 12 straight then hit the gym by 12.30 with my mate Tim. He was fully excited which was unexpected and i however was angry and had no energy. Felt as though it was my weakest workout to date, hope to expect more on next Saturdays attept, however very happy i managed 4 reps of 300kg leg press on friday at 12pm which was a Personal Best and what i felt was a phenominal effort being roughly 70kg in bodyweight.

Chest

Flat Bench black bar
Set 1. Warm up 20kg each side 12 reps
Working sets
Set 1. 30kg each side 6 reps
Set 2. 30kg each side 8 reps
Set 3. 30kg each side 6 reps
Set 4. 20kg each side 10 reps

Incline Bench black bar
Set 1. 20kg each side 8 reps
Set 2. 20kg each side 8 reps
Set 3. 20kg each side 8 reps
Set 4. 20kg each side 8 reps

Decline Close Grip (shoulder width press)
Set 1. 30kg each side 8 reps
Set 2. 20kg each side 10 reps
Set 3. 20kg each side 10 reps
Set 4. 20kg each side 10 reps

Dips
Body weight x4 sets 8 reps.


#4

Stats:

Age: 21
DOB: 2/10/86
Weight: 71.4kg
Birth place: Melbourne Victoria Australia
Height: 187cm roughly.
Weight training history: 2-3 years
Knowledge in weight training: very good - great
1RM: have not tested.

Measurements: not taken as of yet


#5

Ok i’m going to start with a summary my previous leg workouts and finish with todays one.

4/4/08

Leg press

  1. 80kg x12reps
  2. 120kg x10 reps
  3. 120kg x10 reps
  4. 160kg x12 reps
  5. 160kg x12 reps
  6. 80kg x12 reps
  7. 80kg x12 reps

Leg extension

  1. 30kg x12reps
  2. 55-45-35kg x10 reps each drop set, triple drop
  3. 55-45-35kg x10 reps each drop set, triple drop
  4. 55-45-35kg x10 reps each drop set, triple drop

Calf raises on 90degree leg press

  1. 110kg x10 reps (x3 15seconds rest)
  2. 130-120-100 x10 reps each drop set, triple drop
  3. 120-100-90 x10 reps each drop set, triple drop

#6

8/4/08

Leg Press single leg

  1. 20kg x12 reps right

  2. 20kg x12 reps left

  3. 30kg x12 reps right

  4. 30kg x12 reps left

  5. 30kg x12 reps right

  6. 30kg x12 reps left

Bosu Squats +20kg plate

  1. 15reps
  2. 15reps
  3. 15reps

Leg Extention single leg slow tempo mid range

  1. 10kg x12 reps left
  2. 10kg x12 reps right
  3. 10kg x10 reps left
  4. 10kg x10 reps right
  5. 10kg x15 reps left
  6. 10kg x15 reps right

Seated Calf Raise

  1. 30kg 10reps 15second pause (x3 sets back2back)
  2. 40kf 10reps 15second pause (x3 sets back2back)
  3. 30kg 10reps 15second pause (x3 sets back2back)

#7

11/4/08

Smith machine Squats

  1. 30kg x15 reps
  2. 50kg x12 reps
  3. 70kg x10 reps
  4. 70kg x10 reps

Kettle Bell Deads One Arm

  1. 20kg x8 reps each side x4sets

Leg Press

  1. 120kg x10reps, 15 second pause (x3 sets back to back)
  2. 80kg x8 reps, 15 seconds pause (x3 sets back to back)

Sore back, anterior pelvic tilt caused pain following day not engaging TVA properly and using too much lower back and not enough glute to execute good squats.


#8

15/4/08

The guy i train with and myself have come to the conclusion that i need to build up my global muscles and develop more pelvic stability / stength before going back to squats. This probably is the point where my leg strength increases markedly.

Leg Press

  1. 60kg x15 reps
  2. 100kg x10 reps
  3. 100kg x10 reps
  4. 140kg x10 reps
  5. 140kg x10 reps

Leg Extention

  1. 45kg x10 reps, 10 second pause, x3 sets back to back
  2. 65kg x10 reps, 10 second pause, x3 sets back to back
  3. 75kg x10 reps, 10 second pause, x3 sets back to back

Leg Curl

  1. 65kg x10 reps, 10 second pause, x3 sets back to back
  2. 75kg x10 reps, 10 second pause, x3 sets back to back
  3. 85-75-65kg x10 reps, 10 second pause, x3 sets back to back

Calf Raise on 90 degree Leg Press

  1. 130-120-110 x3 drop sets back to back
  2. 160-130-100 see above
  3. 160-130-100 see above.

#9

Talked to my boss today about recovery, 2mins Hot Shower and 30second ice cold bath, both taken to the extremes. Did it 3-4 times and absolutly killed me the first time, nearly blacked out.
As time has passed since he first told me the technique (i think also CT has mentioned it in the past) i’ve become tollerant to it and its amazing how good you feel the next day.

18/4/08

Single Leg Press

  1. 40kg each leg: 10 reps , x3 sets back2back, 30second hold between each set.
  2. 40kg each leg: 10 reps , x3 sets back2back, 30second hold between each set.
  3. 40kg each leg: 10 reps , x3 sets back2back, 30second hold between each set.
  4. 40kg each leg: 10 reps , x3 sets back2back, 30second hold between each set.

Leg Extention

  1. 60kg 10reps x3 back2back 10 second pause
  2. 60kg 10reps x3 back2back 10 second pause
  3. 60kg 10reps x3 back2back 10 second pause

Single Calf Raise

  1. 30kg 10reps x3 back to back 5 second pause
  2. 40kg 10reps x3 back to back 5 second pause
  3. 50kg 10reps x3 back to back 5 second pause

#10

22/4/08

Leg Press

  1. 80kg x 15 reps
  2. 160kg x 10 reps
  3. 160kg x 10 reps
  4. 160kg x 10 reps
  5. 200kg x 8 reps
  6. 200kg x 8 reps
  7. 240kg x 8 reps
  8. 240kg x 8 reps

Leg Extention

  1. 75-45-40kg x10reps triple drop
  2. 75-45-40kg x10reps triple drop
  3. 75-45-40kg x10reps triple drop
  4. 75-45-40kg x10reps triple drop

NEARLY DEAD!!!

Leg Curl

  1. 80kg x10reps, 10second pause, x3
  2. 80kg x10reps, 10second pause, x3
  3. 80kg x10reps, 10second pause, x3

Calf Raise

  1. 150-130-100 10reps x3 back2back 5 second pause
  2. 150-130-100 10reps x3 back2back 5 second pause
  3. 150-130-100 10reps x3 back2back 5 second pause

#11

29/4/08

Leg Press
Set / Reps / Weight (kgs)
1 / 12 / 120
2 / 10 / 140
3 / 10 / 160
4 / 8 / 180
5 / 8 / 200
6 / 6 / 220

(2mins break between sets)

Leg Extention
Set / Reps / Weight (kgs)
1 / 12 / 95
2 / 12 / 100
3 / 10 / 105
4 / 8 / 75
5 / 8 / 65
6 / 6 / 65

Leg Curl
Set / Reps / Weight
1 / 12 / 85
2 / 12 / 90
3 / 10 / 95
4 / 8 / 105
5 / 15 / 65

Calf Raise
Set / Reps / Weight
1 / 12-12-10 / 180-160-100
2 / 8-8-8 / 200-100-70


#12

2/4/08

Huuugee Day

Leg Press

  1. 80kg x12 reps
  2. 200kg x6 reps
  3. 240kg x6 reps
  4. 280kg x4 reps
  5. 300kg x 4 reps
  6. 160kg x 8 reps (crying to my mummy like a b*tch “is it over”)

Leg Extention (hard to back up after leg press)

  1. 50kg x15 reps
  2. 60kg x12 reps
  3. 60kg x12 reps
  4. 70kg x12 reps
  5. 80kg x10 reps

Leg Curl

  1. 45kg x20 reps
  2. 45kg x20 reps

Calf Raise

  1. 110kg x20reps
  2. 130kg x20reps

Sore!


#13

6/5/08

UP-2-DATE

Todays workout i didn’t feel was as intense, I came in focused but when it came time to lift that 320kg i cracked after the upward phase before lock out on the third rep, felt as though i was going to release my pelvic floor and blow myself a new A-HOLE.

Leg Press

  1. 120kgs x12 reps
  2. 280kgs x4 reps
  3. 280kgs x3 reps
  4. 320kgs x3 reps (just!!!)
  5. 120kgs x8 reps
  6. 120kgs x8 reps

Leg Extention

  1. 55kgs x15 reps
  2. 55kgs x15 reps
  3. 55kgs x15 reps
  4. 55kgs x15 reps

midrange not total lock out or release, constant tention.

Leg Curl

  1. 15kg x15 reps
  2. 25kg x15 reps
  3. 35kg x12 reps
  4. 40kg x10 reps

Calf Raise

  1. 120kgs x20-15-10reps triple drop set
  2. 140-120-100kgs x20-15-10reps triple drop set
  3. 160-120-90kgs x20-15-10reps triple drop set

When i hit fatigue and could physically raise my heals in the 90 degree leg press i got my training partner to push the seat to perform negatives untill i hit desired rep range.

Next session tommrow is BACK!


#14

7/5/08

BACK TRAINING
Tim came to the gym a little cooked, had a big weekend and i on the other hand was very pumped up had x2 B-complex tablets, x2 vitamin E, x2 vitamin c and x4 Alpha Male (over did it a little i think) but went into the gym very focused.

Overhanded Pull Ups

  1. 8 reps bodyweight
  2. 6 reps bodyweight +2 reps -10kg bodyweight (assisted)
  3. 3 reps bodyweight +7 reps -10kg bodyweight (assisted)
  4. 3 reps bodyweight +7 reps -10kg bodyweight (assisted)

Negative Pull Ups

  1. 4 reps 10 second break inbetween each rep 6second lowering

One Arm Rows (right and then left)

  1. 30kg x10 reps
  2. 35kg x5 reps superset 30kg x5 reps
  3. 35kg x5 reps superset 30kg x5 reps
  4. 20kg x10 reps

High Rows Hammer Stength

  1. 60kg x8 reps
  2. 80kg x8 reps
  3. 100kg x8 reps
  4. 100kg x5 reps

Hammer Strength Pullovers

  1. 40kg x10 reps
  2. 60kg x10 reps
  3. 60kg x10 reps
  4. 60kg x10 reps

Verticle Hammer Strength Row One Arm (right then left)

  1. 40kg x8 reps
  2. 60kg x8 reps

COOKED!


#15

7/5/08
Weight: 72 kg

Neck 36cm
Chest 90.5cm
Waist 75.5cm
R/Bicep 31cm
L/Bicep 31.5cm
R/Thigh 52cm
L/Thigh 52.5cm
R/Calf 34cm
L/Calf 33.5cm


#16

14/5/08

Back Training
Today i went into the gym for the first time in a few weeks or so to get a workout inbetween study and work felt pretty good and egar to do a moderate sessions heres what i did.

Pull Ups
x4 sets (assisted +10kg) x8-10 reps

Hammer Strength High Rows
x4 sets 60kg/80kg/60kg/60kg x8-10 reps

Hammer Strength Pullovers
x4 sets 60kg/70kg/60kg/60kg x8-10 reps

Verticle Hammer Strength Rows
x4 sets 80kg/60kg (one arm left then right) /80kg/60kg (one arm left then right) x8-10reps

Lying Supine Cable Straight Bar Curls
x4 sets 25kg/20kg/25kg/20kg x8-10reps

Low Hammer Strength Rows
x4 sets 60kg/60kg/50kg/40kg x8-10reps

Finished. 20-24sets for Back/Bies
Round up
Felt solid all the way through took roughly an hour - hour and half. Went then and talked to a bio-scientist that works at GNC suggested White Flood by controlled Labs and how to make a nice weight gain shake without using proper weight gainer or as he called it “added filler”

James out.


#17

Looking back at it now its only been a week since i haven’t been in the gym… Wowzer felt like a month i must be an addict! Lol.