Workout Log - AnabolicMinds.com

Workout Log

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    Workout Log


    workout program is (in a nutshell) something like this
    6 days on - 1 day off
    day 1 - squat, stiff leg deadlifts
    day 2 - flat bench, chest dips, side lateral raises
    day 3 - back rows, shrugs, bb curls
    day 4 - squat, leg press with focus on quads
    day 5 - incline bench lockouts, flat close grip bench, front delt work
    day 6 - pulldowns, rear delt work, pullovers
    day 7 - optional off day or repeat


    I'm focusing on main movements: squat, bench, pulldowns/pull-ups and rows at the top of each workout. doing roughly 12 working sets. supplemental exercises will get about 4-5 sets each of one exercise. I'll provide some numbers for gauging my progress as I go on and those posts will also better explain my workout protocol.


    on cycle I will be doing higher reps (8-12 main movements, 12-15 supplemental movements)
    PCT and off cycle I will be doing lower reps (1-7 main movements, 8-12 supplemental movements)


    explosive movements with controlled negs. Not really going to failure but once form is compromised I rack the weight. about 2 min rest between sets.

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    Recent Leg days:

    2-6-13 coming off of an achilles injury
    squats
    135 x 5 5 5 - warm up
    225 x 5 5 5
    245 x 4 4 4
    265 x 3 3 3
    225 x 5 5 5
    Stiff Legged Deads
    95 x 6 6 6
    135 x 7 7 7
    185 x 8 8 8


    2-10-13 - quad focus
    Achilles is still sore/tight
    Squat
    135 x 12 12
    225 x 10 10 10
    single leg leg press
    200 x 10 10 10
    Alt leg ext
    55 x 10
    70 x 10
    85 x 10
    100 x 8
    85 x 9
    70 x 12

    2-13-13 - hamstring focus
    squats
    135 x 9 9
    235 x 5 5
    245 x 5 5
    265 x 4 4
    275 x 4 4
    295 x 3 3
    305 x 3
    315 x 3
    Stiff lifts
    185 x 11 10
    205 x 8 8
    225 x 6
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    Recent Chest Days

    2-1-13
    incline bench lockouts - 4 inches off chest
    135/5, 5
    185/8 195/7 205/6 215/5 225/4 235/3 245/3, 3, 3, 3 225/5 205/6
    flat close bench lockouts - 4 inches off chest
    135/8 145/8 155/8 175/8 195/5 185/5 175/6 155/6


    2-3-13
    flat bb bench
    95/12 135/5, 5
    205/6 215/5 225/4 235/3
    flat bench lockout - 4 inches off chest
    225/6 245/4 265/3 285/3 305/2 285/3 265/3 245/6 225/8 135/11
    chest dips
    10, 10



    2-7-13
    flat bb bench
    warm-up 95/9, 9 135/7, 7
    working:
    205/7, 7
    215/6, 6
    225/5, 5
    235/4
    wide grip flat bench lockouts - with 2-3 second pause at extension - 4 inches off chest
    225/10, 235/8, 245/6, 255/5, 265/3
    chest dips
    10, 10, 10, 10
    lateral raises
    20/12, 25/10, 20/8, 15/8



    2-11-13
    inc bench lockouts - 4" off chest
    95 x 12 12
    135 x 7 7 - warm up
    195 x 8
    205 x 7
    215 x 6
    225 x 5
    235 x 4
    245 x 3
    255 x 3
    265 x 3
    275 x 3 3 3
    245 x 6
    225 x 9 5
    close grip flat bench lockout 2" off chest
    135 x 10 10
    155 x 8 8
    185 x 8 8
    205 x 5
    185 x 8 7
    155 x 9 10 7
    front DB raises to overhead - rest at bottom and explode up and resist neg
    15 x 12
    20 x 10 10 10
    15 x 10
    •   
       

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    Recent Back Days


    2-2-13 back
    wide bent over bb row
    135/5, 5
    185/8, 8, 8
    rev grip yates row
    135/5, 5
    185/8 205/6 225/4 235/4 245/4 255/4 245/4 235/4 225/6, 6, 6 185/10
    seated row - close grip
    175/6, 190/6, 205/6, 220/6 235/4 250/5 250/4 235/4 220/6 206/6 190/8 175/10
    db pullovers
    55/12, 12, 12


    2-4-13
    wide pulldowns
    85/12, 12
    160/8 175/7 190/6 205/5 220/4 235/3 220/6 205/8 190/10 175/10
    neutral grip pulldowns
    175/4 190/4 205/4 220/4 205/9 190/9 175/9 160/10
    cable pullovers on incline bench
    70/8, 80/8, 100/8 120/8 100/10, 9
    roman deadlifts
    225/4, 135/8


    2-8-13
    BB yates row - overhand
    95 x 12 12
    135 x 6 - warm up
    195 x 8
    215 x 7
    235 x 6
    245 x 5
    255 x 4
    265 x 4
    255 x 8
    235 x 10 10 10 10
    195 x 10
    BB shrugs
    195 x 12
    205 x 12
    215 x 12
    235 x 12 12 12
    seated close grip row
    205 x 6
    220 x 6
    235 x 6
    250 x 6 6
    220 x 6


    2-12-13
    wide pulldowns
    100 x 12 12 - warm up
    175 x 8
    190 x 7
    205 x 6
    235 x 4
    250 x 3
    220 x 9 7
    205 x 8
    190 x 7
    175 x 9 9
    rear delt cable flye - standing upright
    10 x 10
    20 x 10
    30 x 10
    40 x 10
    50 x 10 10
    cable pullovers - ez bar, close grip
    90 x 12
    120 x 12
    150 x 10 10
    120 x 10
  5. New Member
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    body composition: 3-2-13 is 238 pounds. 20.4% bf done with 7 point Body Metrix ultrasound device. Prior numbers taken fall/winter 2012: 234 pounds 24.8%bf
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    leg days

    2 16 13
    leg press
    200x 14 10
    400x 8 8
    600x 6 6 6 6
    500x 8 8 8 8
    400x 10 10

    2 20 13
    squat
    135x 8 8
    245x 6 6
    275x 5 5
    295x 4
    245x 8
    225x 10 8

    2 23 13 - havoc day 2
    squats
    135x 8 8 8
    225x 12
    235x 12
    245x 12
    255x 12 11 11
    leg press
    400x 12
    500x 12
    600x 10
    500x 12
    400x 16

    2 26 13 - back was hurt day before so I am taking it slow
    squat
    135x 12 12
    225x 12
    235x 12
    245x 12
    255x 12
    hack squats - high and wide
    90x 12
    110x 12
    130x 12
    150x 12
    hack squats - middle shoulder wide
    90x 12
    110x 12
    130x 12

    3 1 13
    squat
    135x 12 12
    225x 12
    235x 12
    245x 12
    255x 12
    hack squats - middle, shoulder wide
    140x 10 10
    180x 10 10
    leg press
    400x 12
    500x 12
    600x 10
    500x 12
    400x 12
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    Chest Days

    2 14 13
    flat bench
    135x 9 9
    205x 7
    215x 6
    225x 5
    235x 4
    245x 3
    255x 4
    flat bench lockouts - 2 inches off chest
    225x 8
    235x 6
    245x 4
    255x 4
    235x 5
    225x 5
    wide grip: 205x 5 6 5
    chest dips
    10 9 9
    side lateral raises
    20x 12
    25x 12
    25x 10
    20x 10 10
    20-15x 8-7

    2 17 13
    inc bb lockouts under 4 inches off chest
    135x 10 10
    195x 8
    205x 7
    225x 6
    235x 6
    245x 5
    255x 3
    225x 6 6 6 5
    215x 6 6
    205x 5
    185x 7
    front db raises
    20x 10
    25x 8
    20x 8
    15x 12 12

    2 21 13
    flat bb bench
    135x 9 9
    205x 8
    215x 7
    225x 6
    235x 5
    245x 4
    255x 4
    flat bench lockouts 4 inches off chest
    235x 10
    245x 8
    255x 5
    245x 5
    235x 6
    225x 6
    chest dips
    10 10 10 10
    side db lat raises
    20x 12
    25x 12 10
    20x 10
    15x 13 13

    2 24 13 - 1st chest day on havoc
    inc bb
    135x 12 12 12 12
    smith inc
    (weight on bar) 180x 11, 140x 11, 160x 8
    inc lockouts 5 inches off chest
    185x 11 11 10
    235x 2-5 sec holds off bar (sticky holds - sticking point holds)
    225x 2-8 sec sticky holds
    205x 2 12/7 sec sticky holds
    185x 8
    explosive presses - 155x 12 12
    front db raises
    15x 20
    20x 14 14
    25x 12
    20x 16
    15x 16

    2 27 13
    flat bench
    135x 10 10
    205x 8
    225x 7
    235x 6
    245x 5
    255x 4
    265x 3 plus 1 with spot
    flat bb bench lockouts - 2 inches off chest
    225x 10
    215x 7
    205x 7
    195x 9
    185x 9 10
    1 arm overhead db press
    seated: 55x 10, 45x 10 10 10 10
    standing: 45x 12
    chest dips
    10 10 10 10

    3 2 13
    inc bench lockouts 1 inch off chest
    135x 12 12
    185x 12
    195x 10
    205x 8
    185x 10
    inc lockouts 4+ inches off chest
    185x 12
    195x 12
    205x 12
    185x 12
    overhead db press - 90 sec rests
    55x 12 12 12 11
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    back day

    2 15 13
    yates overhand row
    135x 6 6
    205x 8
    225x 7
    235x 6
    245x 5
    255x 4
    265x 4
    245x 8 8 8
    225x 8 8 8
    shrugs - hold for 2 second peak
    225x 15
    245x 12
    265x 12 12
    245x 12 12
    seated row - close neutral grip - slow
    205x 9 7 7
    190x 8
    175x 8 10


    2 18 13
    pulldowns - using strap n light day die to bicep strain
    100x 10 12
    175x 8 8
    160x 10 9 10 10
    145x 10 10
    rear delt flyes (on machine)
    40x 20
    70x 20
    100x 10 10
    85x 10 12 12
    70x 15

    day 1 havoc
    2 22 13
    yates overhand row
    135x 9 9 (bicep strain)
    205x 8 8
    215x 8 8
    225x 8 8
    seated row - close neutral grip
    205x 8 9 10
    190x 8 10 12
    175x 12 12 12 12
    shrug - low pulley - both arms (like low attachment crossover) 2 second peak contraction
    130x 12
    150x 12 12
    one arm cable shrug
    150x 12 12 12

    2 25 13
    pulldowns medium wide
    85x 12 12 12
    160x 12 12
    175x 10 10
    190x 10 12
    pulldowns medium wide super slow with 2 sec peak contraction
    145x 12
    130x 12
    115x 12
    100x 12
    seated wide row
    115x12
    wide grip bb row
    135x 12 12 12
    rear delt standing cable flye
    30x 15
    40x 12
    hold for peak: 10x 15 15 15

    2 28 13
    close grip bb yates row
    135x 12 12
    205x 12
    225x 10
    245x 8
    265x 6 +2 cheats
    225x 12
    pulldowns - close neutral grip
    145x 12
    160x 10
    175x 8
    190x 6 +2 cheats
    160x 10 +2 cheats
    seated row - close neutral grip
    175x 12
    190x 10
    205x 8
    220x 8
    190x 12
    bb shrugs - peak contraction
    225x 12
    275x 12
    325x 12 12
    DB kroc rows - standing with one hand on weight rack
    90x 20 12

    3 3 13
    wide bb row
    135x 9 9
    205x 12
    215x 12
    225x 12
    235x 12
    205x 14
    wide pulldowns
    160x 12
    175x 12
    190x 10
    160x 12
    145x 12
    standing reverse DB flye - heavy, explosive focus on high/middle back
    20x 12
    25x 12
    30x 12
    35x 12
    40x 12
    35x 12
    30x 12
  

  
 

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