allens 1st training log

[atanocc]

first timer here, been training for 3 years but smarter lifting for about a year and a half and would like to see my progress through logging it.
any advise or critiques from experienced lifters would be greatly appreciated, since I still consider myself being in a trial and error phase. Current weight as of today is 202.8 lbs, and currently bulking to gain some decent mass and strength. I started at 160 lbs. 3 years ago and made decent gains from lifting heavy/low volume and eating like a beast. I am Asian so gaining weight was extremely hard for me to do. Gained most of my size from working at a family owned restaurant and eating everything in it haha, but recently have been working at our warehouse/going to school, doing heavy lifting all day so size/ strength/ and energy has plummet. been trying to adjust recently so hopefully this log will show me how well i am compensating this change in lifestyle.
goal is to increase numbers in lifts, and gain size through periodization from heavy and light ..

current split (no specific day due to work and school, rest 3 days out of the week tho)
going higher volume on accessory lifts-aiming for a more bodybuilding approach for now
just periodizing main lifts from light - heavy (currently on heavy) will deload next weak!!

back/traps/rear delts if have the energy
legs/ calves/ abs
chest/ shoulders
arms/ calves

TUESDAY 1-22-13
Back/traps/rear delts

Underhand pulldowns (shoulder width)
1 warm up
200 X 5
220 X 5

Dead lift
3 warm up sets pyramid up
275 X 3
315 X 3
365 X 2
365 X 1 (smooth, could of went for more but decided to drop down the weights and work on form)
225 X 5 (speed work)

barbell row (below knees, underhand)
1 warm up
185 X 6
225 X 6

dumbbell row
125 X 5
150 X 3 (3 second negative)

Shrugs
1 warm up
185 X 10
135 X 15

Shrug machine
2 plates each side X 15
3 plates each side X 12

rear delt flys
40s X 10
drop set with 25s X 15

pull up variation (3 different grips) 30sec rest
BW X 10
BW X 8
BW X 6

2 hours after work out (mind the clutter, most of it is wifes stuff.. i think hah)

[atanocc]

LEG day

Squats
135X8,8,8 warm ups focus on exploding up
225X10,10
315X3,3
325X1
365X1 (leaned forward a bit)
225X 10, drop set 135X10

Sumo DL
135X8 (warm up
225X5 (warm up)
315X8
365X3
415X2 (back getting real tight, decided to drop the weights)
245X10

leg press narrow stance
320X 20, superset step ups BW 10
410X 15, step ups BW 10
410X 15
500X12

Calf press
320X 20
410X 20
410X20

Called it a day, back was too tight. Day job kicking my ass.

[PalmFist]

Didn't you have another thread going a few days ago?
Hmm... Can't remember

I'm in though. See how this works out for you

[atanocc]

lol no this is my first n only thread started, still figuring out how all this stuff works. real cool tho, enjoying this site, and hopefully now that i'm logging this, i can see my flaws n what works n doesn't. but thanx brotha, glad to have you.. any input would be appreciated

[PalmFist]

Ah you're right. I made a mistake. Keep up the hard work. Your numbers are very decent and your goals are achievable

[atanocc]

I’ve been going light on arms recently because I feel I already do heavy work on chest and back days. I’m not sure if it is effective yet but Ill see my results within a few weeks or so. Use to go heavy/ low volume for arms but didn’t really get too much size/ shape from it. The size would just come from water retention and carbs I believe. So hopefully trying this high volume work would add some real size to my arms that would stay even without the high calorie intake

SHOULDERS/ARMS
95 X 20 Warm ups
135 X 15
155 X 10
135 X 12
95 X 20

Seated DB shoulder press
35s X 20
45s X 20
45s X 20
50s X 15 (last 3 were half reps)

lateral raises
25 X 20
25s X 22
35s X 15

BB vertical rows ( wide)
50 X 20
60 X 15

standing BB curl
50 X 15
60 X 15
60 X 12

Seated cable tris extension
90 X 12
110 X 10
60 X 20

Standing hammer curls
45s X 10
35s X 12

I was pretty much all over the place taking short rest periods. PUMPED up like I was on some ****. some guy that was ON the juice asked me what I was taking. I told him protein and he said to me “that’s some magical protein then” haha took it as a complement.
overall good workout, but had an urge to lift heavier for some reason.

hour after working out

[PalmFist]

Nice work. What are your supps by the way?

[atanocc]

Thanks my dude, yea i dont try to take much but the essentials i guess.. I try to waste my money on real food then supps. Ive been natural and haven't taken anything that messes with my hormones yet but here's my supp list:
ON natural whey protein
Mp assault as pwo
Modern bcaa usplabs intraworkout
Creatine mono
Fishoil

Tried other pwo like jack3d n c4, and also tried other proteins like syntha 6 but that's bout it..

Any supps you recommend trying??

[PalmFist]

Love me some assault. On my top five pwo's list. As far as protein powder sources I've gotten to the point where I don't care anymore. I buy whatever is cheapest for my whey or proprietary blends. I don't care how they taste or if they blend well as long as I can digest them and they don't mess up my GI tract. Maybe add a multi if you want, they help with, well everything the body does. Stay natural for as long as you continue to experience decent gains or recomp then jump on board with some anabolics if you feel the need. You might research some natty test boosters, say... DAA possibly. Start tracking your macros every day for every meal to see how changes in diet effect your desired physique. There is quite a bit of useful information in AM and hopefully some other members will drop in over here to give you more advice

[PalmFist]

Sarms are also making waves now as well. Mk 677 & mk 2866

[atanocc]

yea ive been actually looking into natty test boosters and such, and been thinking about running some daa and maybe ABE along with it. But also what do you think of VERSA-1? something to add to the stack?? and as for sarms, still need to find more research of those befor I try it haha, im always skeptical on what i take before i take it. anyways just got back from gym.. had to train wife and sister before i had my fun haha..

Drank a lot last night with motherinlaws bf, finished a bottle of belvedere and a twelver. Regret it now but hadn’t got that wasted in a minute. Ordered pizza and damn I lost control haha. So today i wasn’t really in the mood to train but once I got started I felt the drive kick in.

weighed in at 203lbs, up a few lbs but is likely from all that drinking(bad weight).
decided to hit lower body, since i feel my legs are my weak point, so twice a week every now n then seems to be beneficial for me.
and my arms were too sore still from that high volume on friday( which i believe is working, arms were swolen all day)

LOWER BODY WORK

Deadlift
135 X 8
225 X 8
315 X 5
415 X 2
435 X 2 PR (did first rep and felt strong and decided to hit it again)

BOX squat (below knee level)
225X 10
225 X 10
275 X 8
315 X 5
355 X 1

squats
135 X 16 (tried for the 20 but couldn’t make it)
135 X 15

leg press
4 sets of 20 (legs were on fire)

calf raises
4 sets of 20
leg raises
3 X 12
ab machine
3 X 12

[atanocc]

chest/shoulders
switching up routine today, havent hit bb bench for 3 weeks now and decided to come back to it. decided to work on speed today.

bench
bar X 10
135 X 10
225 X 8
245 X 5
255 X 1
275 X 1 (wasnt planning on going close to max but havent benched for awhile so wanted to see how strength was, felt good, i know i couldve hit 300 easy, but 315 ehh, probably lost some strength or explosiveness to my bench but will get back to it. )
185 X 10 (pause and explode)
135 X 10 (pause and explode)

*TRIED new form, been reading and watching vids of how to set up and how to get that ARCH and such. SO hopefully this would help increase my numbers in bench.

incline DB press
80 X 10
100 X 8
90 X 10

seated shoulder press (fat bar) Light work
125 X 10
105 X 18
105 X 18

DB lateral raises ( heavy work)
30 X 10 (2 sec negative, pause at top)
40 X 10
50 X 8
50 X 8

cable upright rows
50 X 12
60 X 12
70 X 12

DIPS
BW x 30 PR
BW +90lbs X 10

Calf press (heavy work)
360 X 10
450 X 10
540 X 10
630 X 8

[atanocc]

WEDNESDAY (10 pm)
tired today, back was tight so BB rows were not up to par, DLs were decent-speed was good. really practicing form and start of pull, so every rep i would pause and reset on the initial pull.
NUMBERS went up from last back session, so cant complain. will go lighter next week for volume and reps.

Back/traps/ rear delts

DL
135 X 10
225 X 10
315 X 8
365 X 1
365 X 4 (more reps than last time, felt i had more but didnt want to hit failure)

185 X 5
135 X 5

Underhand Pulldowns ( shoulder width)
warm up X 10
220 X 6
240 X 6 PR
200 X 6

BB row
185 X 6
185 X 6 ( back was tight, hurting alil so called it quits on those)

DB row
125 X 8
150 X 6
150 X 6 had more but decided not to hit failure or ill be messing with form

BB shrugs
185 X 15
225 X 15
225 X 15
135 X 25

Plate shrugs
100 lb plates each hand X 12, 12
dropset 45s X 25

reverse fly machine
110 X 10
140 X 10
180 X 8

PULL UP VARIATION
BW X 10, 8,8,4 =30 reps total

seated cable rows cable each hand
120 X 15

[atanocc]

THURSDAY (9am)

felt tight on my back still so decided to just go light today. Even though i wanted to hit legs today, i thought it be best to give back a rest and hit em on the weekend. so today i did shoulders/arms. some light work

Seated shoulder press
bar X 10
95 X 10
135 X 10
165 X 6 PR (usually hit 4 good form but went for 2 more with ease)
165 X 5
135 X 10

Lateral raises (light work, high volume)
3 X 20 (pump was intense)

arnold press (shoulders were extremely pumped so couldnt even hit a good 12 reps)
3 X 10

close grip bench
135 X 20
185 X 12
185 X 10

BB curl
60 X 15
60 X 15
80 X 12
80 X 10

bi/tri iso work
2 movements each, 3 sets of 20 each movement

pump was great, hardest part of the workout was taking off my shirt in the locker. got stuck for a minute haha

[atanocc]

Couldnt hit legs yesterday. Too tired so just ate out with the wife . But today for sure . Working at the restaurant today so getting my calories in haha. Here's a pic of 3rd meal.
Chopsue w/ chicken
Pork with pork blood
And chicken gisantes (coconut milk type sauce)

[atanocc]

LEG day

PWO: assault (half scoop)

BB squat (hypertrophy)
135 X 12
225 X 10
225 X 10
225 X 10 (out of breath, had to pause at top for last 3)
185 X 12
135 X 20

Romanian DL
135 X 5
225 X 5
315 X 5
405 X 3 (grip was weak cuz of stupid calus on my hand was hurting and peeling off. didnt wanna pull it out until i was outta the gym)

lunges (bb on back)
70 X 12
90 X 12
100 X 12 (wobbled my arss across the gym but got it in)

leg press
4sets X 12
1set X 20

calf raises
4 X 15

[atanocc]

Monday
Long day at work today, very busy. had no time to eat my meals, so ended up eating once at 12pm, and then second meal at 4. Felt like crap.
wasnt going to hit the gym today but wife insisted that she wanted to go so i went with her.
Did me some chest and wasnt feeling it. so called it a day early.

BB bench
bar X 12
135 X 10
135 X 10
225 X 8
225 X 8
225 X 6
245 X 1
255 X 1
275 X 1
275 X 1
ARMS WERE SHOT. i think from not getting enough food/cals, plus lifting 40-60 lb boxes all day put a toll on me.
from this point on i figured id take it easy and just get it in the best i can

INCLINE db
85lb X 8, 8, 8, 8

Machine flys
120 X 12
150 X 12
170 X 10
200 X 8

called it a day, because felt like i wasnt into it. CNS fatigue?? iono, maybe need to deload this whole week ( less volume). work is really kickin my butt lately.

[atanocc]

back (tues) Hypertrophy
9pm

pwo - half scoop assault

Lat pull downs- shoulder width underhand
120 X 10 warm up
180 X 10
200 X 10
200 X 10

BB rows- underhand
185 X 10
185 X 10
185 X 10 (back was getting tight so i dropped down the weight)
135 X 15

SUMO DL
225 X 10 warm up
275 X 8 warm up
295 X 6
325 X 6
345 X 6
365 X 6

sumos seem to be easier on my lower back and i seem to be able to rep out more then conventional. I think i might start progressing this lift rather then conventional for a few weeks. Lifts were super strong and speed was great. had alot more in the tank but took it easy today

DB rows
85 X 12
95 X 12

seated cable rows (cable each hand)
120 X 12
140 X 12

[atanocc]

Last night was planning to hit legs but those deads from Tuesday got my hams feeling doms and my back real tight.. So decided to hit some shoulders n tris

Wednesday 1030 pm
Pwo c4( last scoop hadda finish the bottle that been sitting there for a minute)

Shoulders/tris (moderate/ heavy weight)

Oh press
135x 10
165x 5
165x 5
165x 4( last two used some leg drive, push press in a way )
135x 10
95x 12

Floor press
135x8
225x6
245x 3
255x 2
225 x 2

Db lateral raises
40x 8
50x 8
50x 8

Bb vertical rows
95x 10
115 x 8
125x 6

Skull crusher
70x 12
110 x 10
110 x 8

Hs seated tricep extension
110x 10
150 x 8
150 x 8

Hs shrugs/ superset bent over lateral raises machine
3x12

[atanocc]

Thursday

Breakfast 930 am

Beef caldereta w/ white rice
7-8oz beef
Half cup rice

40g protein
24 g fat
22 g carbs

~400 cals?

Cup of coffee

2nd meal 12pm
Beef caldereta 7oz w/ 5oz of veggies(bokchoy, green beans, eggplant)

40 g protein
24 g fat
About 2-3 gram carbs??

~350 cals

3rd meal 2pm
5.5oz pork menudo( lean pork butt))
Half cup oats

46/20/20
~530 cals

4th meal 430pm
6 oz pork menudo( lean pork butt)
Cup of oats

48/25/40

5th meal
Tilapia fillets ( 2 4oz)

40/6/1

6th meal
Protein shake

48 g protein


262/99/86 total


Heading to class then back to work. Trying to log my macros for today to see how Im eating. First time so I'll see how this turns out. Critique if u have any good advise or tips