MANdrew's training log

[MANdrew]

What's up AM.

I've been lurking around these forums for a couple years now, but I really never posted much. I just read a lot of articles and the forums for information and a good laugh from the "douchebags at the gym" thread, really.

I'm starting this log here because I'm tired of losing my books that I use to track everything, and I figure that I won't lose my phone or my laptop so it's probably best to track everything on here.

A little background info:

20 years old
5'5"
185lbs
13%BF

Overhead press: 170
Bench press: 275
Deadlift: 455
Squat: 385

Training background:
Track in high school, I ran the 800/mile, 1:53 for the 800 and 4:31 for the mile. But I also weighed like 110 lbs.
Wrestling my senior year as well
I did crossfit for a few years, and I actually had a pretty solid coach so it wasn't bad training. I actually miss it sometimes. My coach even hooked me up with a spot to compete in the first ever teen challenge in the crossfit games in 2011, I competed with Steve's Club.
I started training for strength after I joined the military, since it's a dog eat dog world and I hated being small. I was 130lbs when I joined, maxing with something like 105 overhead press, 175 bench press, 225 squat and 315 deadlift.

I've been doing 5/3/1 for the past little while. I love training for strength, but recently I've been adding in some bodybuilding assistance just because, well, who doesn't like to look good as well as be strong?

I'll begin with logging the last couple training days I've had. Tag along if you want, but this is mostly just for my references for the next few years.

 

[MANdrew]

Monday, 3/10/15

Overhead press:
3 warmup sets

3 at 105
3 at 125
3 at 135
3 at 145
3 at 155
Backdown:
15 at 105
15 at 85

Dumbell overhead press:
5 sets of 8 with 60's

Lateral raises superset with rear lateral raises:
4 sets of 10-15 with 30's

Barbell curls: 3 sets of 12 with 70
Reverse curls: 3 sets of 15 with 50
Cable curls: 2 sets of 50 with 35(ouch.)
Skullcrushers: cambered bar with 35's, 3 sets of 10
V bar press down: 2 sets of 50 with 45(ouch)

 

[MANdrew]

Tuesday 3/10/2015

Deadlifts:
3 warmup sets

3 at 285
3 at 325
3 at 365
3 at 385
6 at 405(last two reps were really grindy)

Bent over rows:
4 sets of 10 at 245, last couple sets I had to use a little momentum but still felt good.

Barbell shrugs:
4 sets of 10 with 225, 3 second pause at the top for each rep. Ouch.

Weighted pullups: 4 sets of 5 with 20lbs

Hamstring curls: 4 sets of 10 with 110lbs

3 sets of 10 ab wheel. That hurt my lats more than it hurt my abs...?

 

[MANdrew]

Just a little conditioning today.

Stationary bike:

5 minute warmup, moderate pace, moderate resistance
30 second sprint, highest resistance
1:30 rest, moderate pace, moderate resistance
^5 rounds of that
5 minute cool down, moderate pace, moderate resistance.

4 sets of abs:
10 ab wheel
10 decline sit-ups

 

[MANdrew]

Bench press:
3 warmup sets

3 at 165
3 at 190
3 at 215
3 at 225
2 at 235(maybe one more, but no spotter)
13 at 165
10 at 135

Cable flyes:
Selector pin 11, 4 sets of 10-12

Lat pull downs, close grip:
4 sets of 12 at 160, slow and controlled

Chest supported row: 65lbs
4 sets of 12

Dumbell lateral raise:
2 sets of 15, 1 set of 10 with 30's

Cable front raise:
2 sets of 15 each hand with 20lbs

Preacher curls:
3 sets of 15 with 15 on each side

Cable curls: 2 sets of 20 with 50lbs

Skull crushers:
3 sets of 10 with 35's

Face pull with rope from low pulley: 100 reps with 15lbs, first 50 reps non stop, without putting rope down I did sets of 10 until 100 reps were reached

Vbar press down: 100 reps with 35, did first 70 reps nonstop and then 12, 10, 8

Decline sit-ups:
25lb plate, 20 reps
10lb plate, 10 reps
No plate, 6 reps
No rest

 

[MANdrew]

Felt good today. No sore joints, no extra unwanted pain.

Squats:

5 at 135
5 at 165
3 at 200
3 at 230
3 at 265
3 at 300
3 at 315
3 at 330
10 at 230
20 at 135

I squatted all my sets with no belt until 315. Trying to work on core strength.

Leg press:
4 sets of 10 with 6 plates on each side

Glute/ham raises:
4 sets of 10, with 25lb plate in first and last set. I can't stand the back pumps from these, but I know I need these.

Hanging leg raises:
4 sets of 15, strict form

Russian twist: 2 sets of 55 with 25lb plate

 

[MANdrew]

Took a rest day yesterday.

Today I did some conditioning:

Stationary bike:

5 minute warmup
30 second sprint lv 20, 18, 16, 16, 15(dying hard)
1:30 recovery
5 rounds^
5:30 recovery/cooldown

Stretched

Abs:
Russian twist, 50 reps with 35 plate
50 reps with 25 plate
Hanging leg raise, 3 sets of 15

 

[MANdrew]

Overhead press day

5 at 60
5 at 75
3 at 95
5 at 115
3 at 135
1 at 145
1 at 150
1 at 160
1 at 170
13 at 115
10 at 95

Weighted pullups:
13 with 10lbs
7 with 10lbs
6 with 10lbs
6 with 10lbs

Paused bench press, 3 sec:
155x10
X10
X8
X7

Close grip cable row:
200x10
180x 15
160x15
Drop set 120x20

Dumbell lateral raise: 35's
4x10
Drop set 20's
1X10

Cable front raise: 3x10 at 15
Drop set: 1x10 with 10lbs

Face pulls: 3x20 with 30lbs, low cable with rope

Hammer curls: 4x6 with 60lb dumbells

Barbell curls: 70lbs, x10, 8, 6

Cable rope curls: 3x20 with 30lbs

Tricep rope extension: 3x20 with 30lbs, 3 second phase at extension