Wilhelm's Training Log 2016-2017

June 6, 2016

Lifted this PM- Bench

Again, elbow is still off


Floor press
→ 5x5 @225 Could have pushed it, being somewhat cautious. Playing it smart

Incline DB press w/ superset
→ 4x7@ 70,80,90,90# *20# flies till I was spent

Hammer Machine Press
–>3x11

intra md throughout workout
30g protein, 60ish g carb
Massage after

June 7, 2016

Lifted this PM- Squat
Gotta train around this injury (I say injury loosely). Hopefully preventing something potentially bad. Didn’t get under the bar.


Sled Press deeep
–>5x10-11

Superset Quad xtensions and stiff leg DB pulls for the hamstrings
→ 5x12

Sled Pulls
→ 4x4 down and backs

intra md throughout workout
30g protein, 60ish g carb

June 10, 2016

Lifted this afternoon- Pulls
Felt strong

Deadlifts First time I’ve pulled from the floor in many many months
Worked up to a heavy single
→ triples and doubles to 405, singles after. Stopped at 465
Gonna go for 520 in a few months

Incline chest-supported pulldowns
→ 3x8-10

Supinated rows
→ 4x7

intra md throughout workout
30g protein, 60ish g carb

June 12, 2016

Lifted this AM- bro day


Close-grip incline bench
kept it light, seeing how my elbows are recovering. They felt good.
→ 4x3 @225

Misc. Curls/ tricep work

intra md throughout workout
30g protein, 60ish g carb

June 13, 2016

Lifted this afternoon- Overheads


Standing dumbbell presses overhead
→ 5x9 worked up to 80’s

Shoulder cranks
→ 4x15

Weight vested runs
→ 2x down/backs with 60 pounds

Barbell situps w/ 15s holds locked out at top
→ 4x6

intra md throughout workout
30g protein, 60ish g carb

June 15, 2016

Lifted this morn- Presses


Slight incline bench with shoulder saver pad
→ 4x5 @ 225, 2x2 @ 255 w/ 3 second pause, 2x5 @ 225, 2x5 @ 135
Total: 8x5, 2x2

Flat Bench w/ DB’s
→ 4x9 @ 100’s

Decline Supinated DB Presses
→ 3x12 @ 30,35,20

intra md throughout workout
30g protein, 60ish g carb

June 16, 2015

Lifted this evening- Squat


Box Squat
→ 9x4 Wanted to push it beyond 405, elbow wasn’t having it

June 17, 2016

Lifted this afternoon- Pulls


Deads off 4" low blocks
→ 10x2 @ 445

Incline Chest Supported Face-pulls
→ 4x12

Supinated Rows
→ 3x burn out

Pull ups
→ 3x5

intra md throughout workout
30g protein, 60ish g carb

June 19, 2016

Lifted early- Bro day

Misc. exercises for nothing more than vanity purposes…

June 20, 2016

Lifted this evening- Overheads


I lifted a barbell over my head- real complicated…
→ 5x9 @145 seated

Clean Pulls from Pins
→ 6 triples @ 245

Shoulder cranks
→ 6x burn out

Sled pulls
→ 2x down/backs

intra md throughout workout
30g protein, 60ish g carb

June 21, 2016

Lifted tonight- Bench


Flat Bench w/ heavy tractor chains Have not flat benched in sometime
→ Worked up to a heavy x4 @225 plus chains
→ Build up was 1x10, 2x8, 1x2, 1x4 MISSED

Incline DB Press
→ 12,8.8, 10 @90

Machine Flies
→ 4x burn out

intra md throughout workout
30g protein, 60ish g carb

Run through their faces

June 22, 2016

Lifted this morn- Squat


Low box squat
→ Slowly worked up (for that volume) to a triple @405
Eblow couldnt handle beyond that

Sled Press
→ 3x8

Quad Xtensions
→ 4x16

Ballistic counter movement jumps
→ 3x5

intra md throughout workout
30g protein, 60ish g carb

June 25, 2016


Rack Pulls
→ Volume work-up to heavy triple @ 550

Supinated Rows

Some other movements I forgot to log…

Carb drank throughout workout
30g protein, 60ish g carb

June 26, 2016

Lifted afternoon?- Dynamic shoulders


Power cleans from knees
→ ten triples

Shrugs
→ 4x20

Shoulder Cranks
→ 5x Burn out

Calf Raises
→ 4x doesnt matter

intra md throughout workout
30g protein, 60ish g carb

June 27, 2016

Lifted Afternoon- Curls for Girls

No further logging necessary on this…

intra md throughout workout
30g protein, 60ish g carb

June 30, 2016

Lifted this Afternoon- Box Squat
→ 6x10 @?

My logging has really been slacking…whoops

intra md throughout workout
30g protein, 60ish g carb

July 1, 2016

Lifted this Morning- Bench


Incline bench with shoulder saver pad
→ 5x12 @225, drop 1x12 @ 135

Flat Bench DB Press
→ 4x9

Standing Flies
→ 4x max

Slow Push Ups
→ 5x15

intra md throughout workout
30g protein, 60ish g carb

July 2, 2016

Lifted at noon-Pulls


Sore as all hell. Just stressed some mechanics on my pull rather than the weight

Pause Deads
→ Warmed up with sumos off chair for 3 sets?
→ 4x8 conventional pause pulls @ only 275ish

Lat Pull Downs
→ 5x12

Low Lat Pulls w/ hip drive through
→ 4x12

Barbell Sit ups
→ 4x8 @ 105 pounds

Tire Flips
→ Until I was fat kid weezing

Watered down Gatorade throughout workout
30g protein, 60ish g carb