T Nation

Tryna Gets Yoked


I figured I would start my own training log to keep track of my lifts day in and day out. Im doing 4 days on and 3 off. Right now my stats are:
19 years old
Fluctuate between 175.5-179 each morning, so an avg of probably 176-177lbs.
Around 5% BF.

Friday: Shoulders/Calves
Clean and press: 135x8, 185x8, 205x6, 135x10
Military DB Press: 80lbs e/handx6, 75'sx7, 70'sx8,
Single arm lateral DB raise 25x8, 20x12, 20x12
Cable lateral raise: 34.5 each side by 10 reps, 25lbs each side by 12, and another 25x12
Barbell shrugs 135x10, 2 sec pause at top, 225x8, 315x8, 135x10
Calf Raises on calf machine: 7 plates each side x 10, 7 plates again x 8, 6 plates x 8, 5 plates by 10, 5 plates x 10.

Overall Pretty good workout. Was awake and ready to lift. Sunday LEGS!!!


Sunday Leg workout.

Leg extensions: 150x6, 145x6, 140x8, 140x6
Deadlifts: 135x10, 185x10, 315x8, 185x8
Leg press: 3 plates e/sidex10, 6 plates e/sidex8, 5platesx8, 4platesx10
Front squats: 135x10, 185x8, 205x8
Hack Squats: 135x8, 185x8, 225x8


Monday: Chest/Tris and Calves

Incline DB Press: 95x6,85x6, 80x8,75x10
Flat BB Bench: 225x6,205x8,185x10 (Set a PR. Did 285 once to the chest! )
Weighted DIps: BW+75x10, BW+45x10, BW+45x8
Cable Flys: 65/sidex12, 70/sidex10, 65/sidex10
Skullcrushers: 105x8, 100x10, 95x8
Triangle Pushdowns: 200x8, 205x6, 195x10
Standing Calves: 135x10, 185x10, 225x8, 225x6, 185x10

Overall pretty damn good workout, feeling good, excited to rest tomorrow haha


Wednesday Nov 9. Back/Bi's

Barbell Rows: 135x10, 205x4, 185x6, 135x10

Neutral Grip Chin Ups: BW 35x8, BW 25x8, BWx10

Wide Grip Pulldowns: 57.5k each sidex8, 52.5k each sidex10, 50k each sidex12

Close Grip Seated Rows: 72.5K each sidex6, 67.5k each sidex7, 57.5k each sidex10

Barbell Curls: 135x6, 115x10, 95x10

Hammer Curls: 45each sidex8, 40each sidex10, 35each sidex12

Good workout. After, I did a TRX Class