T Nation

Two Bros' Training Log

We’re starting a log to record improvements in aesthetics and strength. We’ve been training for almost 1 year so we’re still kinda beginnerish. In February our gym memberships will end so from then on we will be using a lot of body weight. We have a light barbell and tiny plates at our house and some light dumbbells, we’ve also made a training band out of an old bicycle tube. We will log our training sessions here. It’s gonna be fun (:

Stats:

GABRIEL
Age:15
Bodyweight:67 kg
Height:178 cm
Bodyfat%:10

JONATHAN
Age:18
Bodyweight:71 kg
Height:183 cm
Bodyfat%:6

Tommorow we shall train!!

Today was legs and chest day.
We started out with squats but Gabriel’s knees were bugging him so he switched to leg presses for today.

JONATHAN:

Squats

Bar(45 pounds) for 15(warmup)
115x15
115x14
115x12

Bench:
115x12
115x10
115x9

Accessory work:3 sets of Incline Chest Press for 90x10 on a machine, cable flyes 100x15, 100x13, 100x12. Also Dips, bodyweightx10, bodyweightx9, bodyweightx9.

GABRIEL:
Leg Presses:
115x12
135x12
135x12

Calves on the leg press machine
155x12
155x12
155x12

Bench:
85x12
95x10
100x10

Accessory work: Incline Chest Press 80x10, 90x10, 90x11 ; Dumbbell Flyes lying on a bench with 18 pound dumbbells in each arm 18x12, 18x12, 18x12 ; Bicep strict curl with 20 pound dumbbells 20x20, 18x20, 18x20 and another 3 sets of preacher curls with an EZ-bar 43x12, 50x12, 50x12 for some reason I suck at preacher curls.

Gabriel out.
JONATHAN

We did 10 minutes of core work at the end. Dragon Flyes/Flags rock (: We’re attemting to up the bench and squat numbers! Pumped for next workout!!
Jonathan out.

JONATHAN
Did a quick upper back and shoulders session. I was pressed for time, so it was just the basics.
Did pull-ups. BWx10, BWx6, BWx6, BWx6, BWx4, BWx2. I alternated grips, I think I hit different parts of the lats that way. Did 3 sets of machine rows, 90x15, 75x15, 75x15. Did cable pullovers, 120x15, 120x15, 120x15.

If any of you guys reading this is experienced with deadlifts, which exercise of these three should it replace? I’ve wanted to add them to my program for quite a while and I don’t know what weight to start from and what form to use. I’ve been told they’re the best back builder out there and they’re just a great compound movement. How would I fit them into my split? My split is Chest and Legs/Back and Shoulders. If I squat and deadlift on different days will my legs recover? Should I switch it to Back and Legs on the same day? Thanks in advance (:

For shoulders I did three rounds of the DeFranco Shoulder Shocker. Thats 9 front raises, 9 side raises and 9 clean and presses. I used 11 pound dumbbells, one each arm.

Again, help with the deadlifts… My back needs to get stronger!!
Jonathan out.

JONATHAN

Squat and Bench day. Didn’t raise the weights but raised the reps. Next session will probably be heavier.

Squat:

BarX15(warmup)

115x15

115x15

115x13

Bench:

115x12

115x12

115x10

Accessory work: 3 sets of Leg Press Machine, 135x13. Hamstring curls, 3 sets of 105x10. Standing Calf Raise on a step, 3 sets each leg, while holding a 25 pound plate. 3 sets of Incline Press
on a machine, 90x10. Cable Flyes, 100x15, 100x15, 100x13. 3 sets of Dips to burn out the triceps, BWx10. Did 10 minutes of core work. Dragon flags, side to side toe touches, weighted crunches and bicycle crunches.

I think if I did more serious warmup sets I’d get better numbers on the major lifts, any tips?
Also, if anyone has a good deadlift article link, post it.
Jonathan out.

GABRIEL
Back and Shoulder day

BACK:

Wide grip Pull Ups

BWx6

BWx6

BWx6

Cant do many pull ups but I figure in time i’ll get better.

Pullover Machine

105x12

120x12

120x12

Rowing machine

105x12

105x12

Then I moved to the T-Bar because I wanted to feel the difference between the machine and the bar. I tried 90 pounds and did about 6-7 reps so I tried 80 pounds and did another 10 reps.

;
Shoulders :

DeFranco Shoulder Shocker

3 sets of seated

8 front raises
8 side raises
8 clean and press
I used 11 Pound dumbbells.

Reverse Flyes machine

90x10

70x12

70x12

Accessory work: 3 sets of Dips

BWx10

BWx10

BWx15 PR!

3 sets of Cable Triceps extensions

80x12

80x12

80x12

I felt great because of the dips because last Back session I did the tricep extension before the dips and when I tried the dips I managed only BWx10 BWx10 BWx9. But this time I did the dips before and managed 15 on the last set.
Also I think I can try 90 instead of 80 in the tricep extensions.
Gabriel out.

JONATHAN

Back and Shoulders day

Pull-ups alternating grips:

BWx11

BWx7

BWx6

BWx6

BWx6

I know that some guys can do a 100 reps in 4 sets so my goal is 50 in 5 by February.

Did one armed bent over dumbbel rows with 33s. 3 sets, 15 reps each side. Felt good!

Did seated pullovers on a machine. 3 sets of 120x12.

3 rounds of DeFranco shoulder shocker.

Thats 9 seated front raises, 9 seated side raises and 9 clean and presses with 11s.
Also did machine reverse flyes. 3 sets, 90x12.

Did some EZ-bar preacher curls, 4 sets of 50x10. Also did dumbbell curls with 20s. 3 sets, 12 reps each side.

Ten minutes of core work, Dragon flags, bicycle crunches and stuff like that.
Should I add a heavy press for the shoulders?
Jonathan out.