The Log

[WallsOfTroy]

Hello all. Like most of you, I want to be bigger, stronger, and leaner. This log will document that journey.

Benching Day

Flat BB Press
45x10
75x10
115x10
135x10
165x10
185x7
185x6

5sx10r with weight under 135 pounds

Cable Crossover
4sx10r

BW Dips
5sx6-10r

 

[Dustin07]

Good to see you, buddy. I'm in.

 

[WallsOfTroy]

Back Training Session

Chins
5 total sets of 4-6r

T-bar Rows
5sx10r

DB Rows
5sx10r with 45 pounds

Back Raises SS DB Curls
5 sets

I am currently working a split where I have a separate day for squat, deadlift, OH Press, bench, and back. I don't have a particular day for each movement; as long as I get into the gym and get it done every week, I am happy.

 

[WallsOfTroy]

Friday
Legs

Back Squats
Barx10
95x10
135x10
165x10
185x10
225x7
225x6

Lying Leg Curls + Standing Calve Raises
4 sets

Leg Press
4 sets

Saturday
Shoulders and Tris

Military Press
barx10
65x10
85x10
105x8
105x7

Dips
4s x 7-10r

Rope Pushdowns
4 sets

 

[WallsOfTroy]

Monday
Pulls

Sumo Deadlift
135x7
185x7
225x7
275x7
315x3
335 or 345x2
365x1
315x3
335x2

Pull Ups
5sx3r

GHR
5sx8-10 with hold at the top

 

[dapack]

Nice looking workouts. Been a long time since I did GHR but those really hurt, in a good way.

 

[WallsOfTroy]

dapack

GHR's are my go to for glutes/hams. I am glad to see that a lot more commerical gyms have them now.

 

[WallsOfTroy]

Tuesday
Chest and Triceps

Flat DB Press
45x10
55x10
65x10
75x10
85x7
85x6

BW Dips
5x8-10

Incline DB Press
45x10
55x10
65x6
55x10

Tricep Pushdowns
5sx6-10