Reds91's Training log

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    Reds91's Training log


    Goals
    Get down to 140-144lbs. Sittin at about 148 right now. Recomp for about a month. Then start a long slow bulk.

    Diet
    I get at least 150g of protein/day. ~60g fat and fill the rest with carbs. Around 1700 cals on workout days. 1600 on off days. And once a week/every 2 weeks will have a "cheat" day around 1800-1900.

    Training
    Currently on a 5 day split. This will change soon tho. Currently working out at home so there are some exercises I can't do. Looks like this for now..

    Monday - Chest
    Tuesday - Legs
    Wednesday - Shoulders
    Thursday - Rest
    Friday - Arms
    Saturday- Back
    Sunday - Rest

    I do 10 mins of cardio on workout days and that's it. And throw abs in every once in awhile.

    Lifts
    Some current maxes..

    Bench - 215 x 1
    Squat - 305 x 1
    DL - 335 x 1
    MP - 150 x 1

  2. Registered User
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    5'5"  147 lbs.
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    Tuesday October 23rd


    Legs

    Warm up
    10 min jog

    Squats
    WU bar x 10
    WU 135lbs x 5
    WU 225lbs x 4

    285lbs x 3 x 7 sets

    DB lunges
    20's x 10 x 5 sets

    Leg ext.
    105lbs x 8 x 3 sets

    Lying leg curl
    85lbs x 8 x 3 sets
  3. Registered User
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    5'5"  147 lbs.
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    Ohio
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    562

    Wednesday October 24th


    Shoulders

    Warm up
    10 min jog
    RC warm up

    MP
    WU bar x 10
    WU 75lbs x 5
    WU 95lbs x 4

    115lbs x 8 x 3 sets

    DB upright row
    35's x 8 x 3 sets

    DB front raise
    20's x 10 x 3 sets

    DB side raise
    15's x 12 x 3 sets

    Rear delt raise
    10's x 12 x 3 sets
    •   
       

  4. Registered User
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
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    May 2012
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    Ohio
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    23
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    Rep Power
    562

    Friday October 26th


    Arms

    Warm up
    10 min jog

    BB curl
    60lbs x 10 x 2 sets
    70lbs x 8

    DB skullcrushers
    30's x 10 x 4 sets

    DB curl
    30's x 9,8,8

    Tri. pushdown
    65lbs x 8 x 4 sets

    Preacher curl
    50lbs x 10,10,9

    OH DB ext.
    45lbs x 8 x 4 sets

    Few sets of crunches


    Back will be on Sunday this week.
  5. Registered User
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    5'5"  147 lbs.
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    Ohio
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    Sunday October 28th


    Back

    Warm up
    10 min jog

    Deads
    WU 135lbs x 5
    WU 225lbs x 5
    WU 295lbs x 2

    325lbs x 2 x 7 sets

    BB row
    WU bar x 10

    120lbs x 10 x 5 sets

    Wide grip pulldown
    95lbs x 8 x 3 sets

    Hammer grip pullups
    16
  6. Registered User
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
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    Ohio
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    23
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    Rep Power
    562

    Monday October 29th


    Chest

    Warm up
    10 min jog
    RC warm up
    Some push ups

    Incline BB BP
    WU bar x 10
    WU 95lbs x 5

    135lbs x 5 x 3 sets
    145lbs x 5 x 3 sets

    Flat DB BP
    75's x 10 x 4 sets

    Flat DB flyes
    30's x 10,10,9
  7. Registered User
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Location
    Ohio
    Age
    23
    Posts
    190
    Rep Power
    562

    Tuesday October 30th


    Legs

    Warm up
    10 min jog

    Squats
    WU bar x 10
    WU 135lbs x 5
    WU 225lbs x 4

    285lbs x 3 x 7 sets

    BB hack squat
    85lbs x 10 x 2 sets

    Leg ext.
    105lbs x 8 x 3 sets

    Lying leg curl
    85lbs x 8
    90lbs x 8 x 2 sets

    3 sets of crunches

    3 sets of lying leg raises with 10lb DB


    First time doing bb hack squat so was just getting form down today.
  8. Registered User
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
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    May 2012
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    Ohio
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    23
    Posts
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    Rep Power
    562

    Thursday November 1st


    Shoulders

    Warm up
    10 min jog
    RC warm up

    MP
    WU bar x 10
    WU 75lbs x 5
    WU 95lbs x 4

    115lbs x 8 x 2 sets
    120lbs x 8 (PR +1 rep)

    DB upright row
    35's x 8 x 3 sets

    DB front raise
    20's x 10 x 2 sets
    25's x 8

    DB side raise
    15's x 12 x 3 sets

    Rear delt raise
    10's x 12,13,13
  9. Registered User
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Location
    Ohio
    Age
    23
    Posts
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    Rep Power
    562

    Friday November 2nd


    Arms

    Warm up
    10 min jog

    BB curl
    70lbs x 8 x 3 sets

    DB skullcrushers
    30's x 10 x 4 sets

    DB hammer curl
    40's x 8 x 3 sets

    Tri. pushdown
    65lbs x 8 x 4 sets

    Preacher curl
    45lbs x 11 x 3 sets

    OH DB ext.
    45lbs x 8 x 4 sets

    3 sets of crunches
  10. Registered User
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
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    May 2012
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    Ohio
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    23
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    562

    SAturday November 3rd


    Back

    Warm up
    10 min jog

    Deads
    WU 135lbs x 5
    WU 225lbs x 5
    WU 295lbs x 2

    325lbs x 2 x 7 sets

    BB row
    WU bar x 10

    120lbs x 10 x 4 sets
    125lbs x 10

    Wide grip pulldown
    95lbs x 8 x 3 sets

    Hammer grip pullups
    17


    Next week will be a deload. Will continue this routine but will be using about half the weight. Not sure what routine I'll be using after that. Suggestions are welcome. Looking for something 4x a week.
  11. Registered User
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    5'5"  147 lbs.
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    Chest Deload

    Warm up
    10 min jog
    RC warm up
    Some push ups

    Incline BB BP
    WU bar x 10

    75lbs x 5 x 6 sets

    Flat DB BP
    40's x 10 x 4 sets

    Flat DB flyes
    15's x 10 x 3 sets
  12. Registered User
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    5'5"  147 lbs.
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    Ohio
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    THursday November 8th


    Legs & Shoulders DEload

    Warm up
    10 min jog
    RC Warm up

    Squats
    WU bar x 10
    WU 135lbs x 5

    145lbs x 3 x 7 sets

    BB hack squat
    45lbs x 10 x 2 sets

    Leg ext.
    55lbs x 8 x 3 sets

    Lying leg curl
    45lbs x 8 x 3 sets

    MP
    WU bar x 10

    60lbs x 8 x 3 sets

    DB upright row
    20's x 8 x 3 sets

    DB front raise
    15's x 10 x 3 sets

    DB side raise
    10's x 12 x 3 sets

    Rear delt raise
    5's x 12 x 3 sets
  13. Registered User
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    5'5"  147 lbs.
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    Will be doing PHAT starting Monday.
  14. Registered User
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    5'5"  147 lbs.
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    Saturday November 10th


    Back & Arms Deload

    Warm up
    10 min jog

    Deads
    WU 135lbs x 5

    165lbs x 2 x 7 sets

    BB row
    WU bar x 10

    65lbs x 10 x 5 sets

    Wide grip pulldown
    50lbs x 8 x 3 sets

    Hammer grip pullups
    10

    BB curl
    45lbs x 10 x 3 sets

    Tri. pushdown
    50lbs x 12 x 4 sets
  15. Registered User
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
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    May 2012
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    Ohio
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    23
    Posts
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    Rep Power
    562

    Tuesday November 13th


    Upper body power day

    Warm up
    7 min jog

    BB rows
    WU bar x 10
    WU 95lbs x 5

    145lbs x 5 x 3 sets

    Flat BB BP
    WU bar x 10
    WU 115lbs x 5
    WU 145lbs x 5

    195lbs x 4 x 3 sets

    BB MP
    WU bar x 10
    WU 85lbs x 5

    105lbs x 10
    110lbs x 9
    125lbs x 6

    Pullups
    bw x 10 x 2 sets

    Chins
    bw + 15lbs x 10,9

    BB curl
    60lbs x 10 x 3 sets

    Tri. pushdown
    70lbs x 7 x 3 sets


    Good session today. The chins were supposed to be rack chins but couldn't find a place to do them in my home gym.
  16. Registered User
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    5'5"  147 lbs.
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    Forgot to post this. Here is what my routine will look like for the next 10ish weeks..

    Monday - Rest
    Tuesday - Upper body power day
    Wednesday - Lower body power day
    Thursday - Rest
    Friday - Back & shoulders hypertrophy day
    Saturday - Lower body hypertrophy day
    Sunday - Chest & arms hypertrophy day
  17. Registered User
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    5'5"  147 lbs.
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    Ohio
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    562

    Wednesday November 14th


    Lower body power day

    Warm up
    8 min jog

    Squats
    WU bar x 10
    WU 135 x 5
    WU 225 x 4

    265 x 5
    275 x 4
    285 x 3

    BB Hack squat
    WU Bar x 10

    95 x 10 x 2 sets

    Leg Ext.
    95 x 10 x 2 sets

    RDL
    WU bar x 10
    WU 85 x 5

    155 x 8 x 3 sets

    Leg curl
    75 x 10 x 2 sets


    Great session. Really liking PHAT so far.
  18. Registered User
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Location
    Ohio
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    23
    Posts
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    Rep Power
    562

    Friday November 16th


    Back & shoulders hypertrophy

    Warm up
    10 min jog

    BB row
    WU bar x 10

    95lbs x 3 x 6 sets

    Chins
    12 x 3 sets

    T-bar row
    50lbs x 12 x 3 sets


    And that was it. Had a major headache for the past 2 days and was just making it worse.
  19. Registered User
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
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    May 2012
    Location
    Ohio
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    23
    Posts
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    Rep Power
    562

    Saturday November 17th


    Lower body hypertrophy

    Warm up
    10 min jog

    Squats
    WU bar x 10
    WU 135lbs x 5

    185 x 3 x 6 sets

    BB hack squat
    100 x 12,12,10

    BB lunges
    bar x 12 x 2 sets

    Leg ext.
    70 x 15
    60 x 16
    50 x 17

    RDL
    WU bar x 10
    WU 85 x 5

    135 x 10,10,12

    Lying leg curl
    65 x 12 x 2 sets

    Single leg curl
    25 x 17
  20. Registered User
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Location
    Ohio
    Age
    23
    Posts
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    Rep Power
    562

    Sunday November 18th


    Chest & arms hypertrophy

    Warm up
    10 min jog
    RC warm up

    Flat BB BP
    WU bar x 10

    135lbs x 3 x 6 sets

    Incline DB BP
    50's x 12 x 3 sets

    Hammer grip flat DB BP
    50's x 14,12,12

    Incline DB flyes
    20's x 19,18

    Preacher curl
    45 x 12 x 3 sets

    OH DB ext.
    50 x 12 x 3 sets
  21. Registered User
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Location
    Ohio
    Age
    23
    Posts
    190
    Rep Power
    562

    Tuesday November 20th


    Upper body power day

    Warm up
    10 min jog
    RC warm up

    BB rows
    WU bar x 10
    WU 95lbs x 5

    145lbs x 5 x 3 sets

    Flat BB BP
    WU bar x 10
    WU 115lbs x 5
    WU 145lbs x 5

    200lbs x 3
    195lbs x 4 x 2 sets

    BB MP
    WU bar x 10
    WU 85lbs x 5

    105lbs x 10,10,8

    Pullups
    bw x 11,10

    Chins
    bw + 15lbs x 10,9

    BB curl
    60lbs x 10 x 3 sets

    Tri. pushdown
    70lbs x 8 x 3 sets
  22. Registered User
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Location
    Ohio
    Age
    23
    Posts
    190
    Rep Power
    562

    Wednesday November 21st


    Lower body power day

    Warm up
    10 min jog

    Squats
    WU bar x 10
    WU 135 x 5
    WU 225 x 4

    265 x 5
    275 x 3
    265 x 3

    BB Hack squat
    WU Bar x 10

    105 x 10,9

    Leg Ext.
    80 x 10
    100 x 10

    RDL
    WU bar x 10
    WU 85 x 5

    155 x 8 x 3 sets

    Leg curl
    75 x 10 x 2 sets


    Squats felt really heavy today.
  23. Registered User
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Location
    Ohio
    Age
    23
    Posts
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    Rep Power
    562

    Saturday November 24th


    Back & shoulders hypertrophy

    Warm up
    10 min jog
    RC warm up

    BB row
    WU bar x 10

    95lbs x 3 x 6 sets

    Chins
    12 x 3 sets

    T-bar row
    60lbs x 10 x 3 sets

    DB Row
    50 x 12 x 2 sets


    Cut this short once again because of a headache. Pretty sure I know what supp is causing this now so stopped taking it today, hopefully now I can get some good workouts in again.
  24. Registered User
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Location
    Ohio
    Age
    23
    Posts
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    Rep Power
    562

    Sunday November 25th


    Chest & arms hypertrophy

    Warm up
    10 min jog
    RC warm up

    Flat BB BP
    WU bar x 10

    140lbs x 3 x 6 sets

    Incline DB BP
    55's x 12 x 3 sets

    Hammer grip flat DB BP
    50's x 12 x 3 sets

    Incline DB flyes
    25's x 15 x 2 sets

    Preacher curl
    55 x 12 x 3 sets

    Concentration curl
    20's x 12 x 2 sets

    OH DB ext.
    50 x 12 x 3 sets
  25. Registered User
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Location
    Ohio
    Age
    23
    Posts
    190
    Rep Power
    562

    Tuesday November 27th


    Upper body power day

    Warm up
    12 min walk. Cals burned: ~66
    RC warm up

    BB rows
    WU bar x 10
    WU 95lbs x 5

    145lbs x 5 x 3 sets

    Flat BB BP
    WU bar x 10
    WU 115lbs x 5
    WU 145lbs x 5

    200lbs x 3
    190lbs x 5 x 2 sets

    BB MP
    WU bar x 10
    WU 85lbs x 5

    105lbs x 10 x 3 sets

    Pullups
    bw x 11 x 2 sets

    Chins
    bw + 15lbs x 10,9

    BB curl
    65lbs x 9 x 3 sets

    Tri. pushdown
    70lbs x 9 x 3 sets


    Great workout today. Headaches are finally gone and I felt great today. Will be upping weight on MP to 110 next week. Will be doing 12 mins of cardio now so I will be at 60 mins/week.
  26. Registered User
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    Stats
    5'5"  147 lbs.
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    Ohio
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    23
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    Wednesday November 28th


    Lower body power day

    Warm up
    12 min walk. Cals burned: ~83

    Squats
    WU bar x 10
    WU 135 x 5
    WU 225 x 4

    265 x 5 x 3 sets

    BB Hack squat
    WU Bar x 10

    110 x 10 x 2 sets

    Leg Ext.
    90 x 10 x 2 sets

    RDL
    WU bar x 10
    WU 85 x 5

    155 x 8 x 3 sets

    Leg curl
    75 x 10 x 2 sets
  27. Registered User
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Location
    Ohio
    Age
    23
    Posts
    190
    Rep Power
    562

    Friday November 30th


    Back & shoulders hypertrophy

    Pre: 1 scoop Cardio Igniter
    Intra: 1 scoop Amino Recovery

    Warm up
    12 min walk. Cals burned: ~105
    RC warm up

    BB row
    WU bar x 10

    95lbs x 3 x 6 sets

    Chins
    13,12,12

    T-bar row w/ BB
    70lbs x 8 x 3 sets

    DB Row
    50 x 12 x 2 sets

    Close grip pulldown
    80 x 20
    90 x 18

    MP
    WU Bar x 10

    100 x 11
    110 x 9
    115 x 8

    DB upright row
    30's x 12 x 2 sets

    DB side raise
    15's x 15,13,13
  28. Registered User
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Location
    Ohio
    Age
    23
    Posts
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    Rep Power
    562

    Saturday December 1st


    Lower body hypertrophy

    Pre: 1 scoop Opus
    Intra: 1 scoop Amino Recovery

    Warm up
    12 min walk. Cals burned: ~105

    Squats
    WU bar x 10
    WU 135lbs x 5

    185 x 3 x 6 sets

    BB hack squat
    115 x 8 x 3 sets

    Leg ext.
    60 x 20
    70 x 18,20

    RDL
    WU bar x 10
    WU 85 x 5

    155 x 8 x 3 sets

    Lying leg curl
    65 x 12 x 2 sets


    Pretty good workout. Helped a family member move all day today so decent work considering. Felt absolutely nothing from Opus other than some BA tingles.
  29. Registered User
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Location
    Ohio
    Age
    23
    Posts
    190
    Rep Power
    562

    Sunday December 2nd


    Chest & arms hypertrophy

    Pre: 1 scoop Cardio Igniter
    Intra: 1 scoop Amino Recovery

    Warm up
    5 min walk. Cals burned: ~44
    RC warm up
    ~15 push ups

    Flat BB BP
    WU bar x 10

    140lbs x 3 x 6 sets

    Incline DB BP
    60's x 10 x 2 sets

    Hammer grip flat DB BP
    30's x 15 x 2 sets

    Incline DB flyes
    25's x 16

    Preacher curl
    50 x 12 x 2 sets

    OH DB ext.
    50 x 12,11
  30. Registered User
    Reds91's Avatar
    Stats
    5'5"  147 lbs.
    Join Date
    May 2012
    Location
    Ohio
    Age
    23
    Posts
    190
    Rep Power
    562

    Tuesday December 4th


    Upper body power day

    Pre: 1 scoop Craze
    Intra: 1 scoop Amino Recovery

    Warm up
    7 min walk. Cals burned: ~61
    RC warm up

    BB rows
    WU bar x 10
    WU 95lbs x 5

    150lbs x 5 x 3 sets (PR)

    Flat BB BP
    WU bar x 10
    WU 115lbs x 5
    WU 145lbs x 5

    190 x 5 x 3 sets

    BB MP
    WU bar x 10
    WU 85lbs x 5

    110 x 7,8,7

    Pullups
    bw + 5lbs x 10,9

    Chins
    bw + 15lbs x 11,10

    BB curl
    60 x 10
    70 x 9 x 2 sets

    Tri. pushdown
    70lbs x 10,9,9


    Great workout today minus the MP. First time taking Craze, **** is amazing.
  •   

      
     

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