T's first training log

[jmaplewood]

What up everyone! Time to start a training log. Seems to be a good way of staying on track and hopefully gain some more knowledge.

I've been lifting for about a year and a half, and have learned a lot in that time, but am always looking for more.

I'll try and do my best logging workouts and related info etc. Any suggestions, ideas, criticism is welcome.

Stats:
6'0"
35 yrs
Currently 183lbs 13%, on a bulk up from 175 11% 3 weeks ago.

Bench 175 for 4
Squat 185 for 5
Dead 285 for 5

Long term goal 200 lb at 8-10%
Short term goal 190 lb at 12%

Started PHAT training yesterday so it seemed like a good time to start a log as well. Previously on my own program with a pyramid scheme, 1 body part per week. Hoping to see better gains in strength and size by splitting up the strength and hyper sessions.

I'll try and post some pics when I can, if I can figure out how to do so from my phone.

 

[jmaplewood]

Day one (yesterday)

Pendlay rows -
1 x 10@95,
3 x 4@165
Weighted pullups -
2 x 5@25 + 2 bw
Rack chins -
1 x 6, 1 x 7 @bw
Bench press -
1 x 10@95,
1 x 6@155,
1 x 4@175,
2 x 3@175
Weighted dips-
8 @ bw
6 @ 10lb
BB OHP seated-
1 x 5@105
2 x 6@100
BB curls-
7@75
6@75
5@75
Skullcrushers-
5@75
8@70
6@70

Good workout, excited to be starting a new program. Chest felt great. Never did rack chins before, kinda weird. Am I supposed to do them supinated or pronated?

 

[jmaplewood]

Day 2 - Lower Power

Squat-
10@95
10@135
4@205
4@215(PR)
3@215

Front Squat-
7@115
8@115

Leg Extension- weights are the numbers on the stack, but i dont think thats actual weight, i think the pulleys reduce it.
9@100
8@110

Deadlift-
10@205
6@265
3 x 5@300 (PR)

Straight Leg DL-
8@205
6@205

Leg Curls Single Leg-
7@60
8@60

Standing Calf Raise Single Leg-
11@40
8@50
8@50

Seated Calf Raise-
14@125
13@150

Feeling great, previous goal was to DL 300 lbs by thanksgiving. Pretty close. Have much more strength lifting like this. Cant wait to see how I feel after the hyper days. Kind of strange not having such a big pump, but im sure itll happen the next few days

 

[Burnfire]

Day 2 - Lower Power

Squat-
10@95
10@135
4@205
4@215(PR)
3@215

Front Squat-
7@115
8@115

Leg Extension- weights are the numbers on the stack, but i dont think thats actual weight, i think the pulleys reduce it.
9@100
8@110

Deadlift-
10@205
6@265
3 x 5@300 (PR)

Straight Leg DL-
8@205
6@205

Leg Curls Single Leg-
7@60
8@60

Standing Calf Raise Single Leg-
11@40
8@50
8@50

Seated Calf Raise-
14@125
13@150

Feeling great, previous goal was to DL 300 lbs by thanksgiving. Pretty close. Have much more strength lifting like this. Cant wait to see how I feel after the hyper days. Kind of strange not having such a big pump, but im sure itll happen the next few days

Nice job on the PR! Keep it up man, logs are a great way to stay accountable and really get involved. I like looking back at my numbers for the past month.

Are you taking any supplements or anything?

 

[jmaplewood]

Halfway through 8 week cycle of osta rx anafuse and daa. First cycle I've ever done, and I'm liking it so far. Other supps are the usual whey, creatine, bcaas ,fish oil, multi, glutamine and a PWO. And a lot of food.

I tried to bulk at the end of last winter, but I was too scared to eat enough for long enough because my abs started disappearing. I gain fat pretty easily around the belly, but this time I don't care. Trying to put on (and hold on to ) as much muscle as possible before the summer comes. DL s have been rocking my back.

I also like to look back through my logbook, it's good motivation when I feel like I'm spinning my wheels sometimes.

Still working on the pics, need to resize and I'm not too tech savvy.

 

[jmaplewood]

Day 3 - back / shoulders hypertrophy

Pendlay row speed-
6 x 3@110

Rack chins-
11, 10, 8 @ bw

Seated cable row-
3 x 15@150

Incline db row-
2 x 14@35s

Neutral grip pulldowns-
15@10
17@9

Seated db press-
12, 10, 8 @35s

Upright rows med grip-
13, 12 @75

Lateral cable raises-
12,12,11 @ 15

DB shrugs-
2 x 19@45s

Good workout today, back and shoulders pumped. Not as worn out as usual afterward. I feel like legs tomorrow will be rough. Wheels are sore from day 2. Still working on pics.

 

[jmaplewood]

End of September

Yesterday.

Lost some definition, but that's to be expected. Plus I suck at taking pictures, definitely gaining some size though. Loving the deadlifts. Has to be my favorite exercise.

 

[jmaplewood]

holy crap those pics are huge.

anyway

Day 5 - Legs hypertrophy

Squat Speed/power
6 x 3 @145

Front Squat
3 x 12@105

Squat
2 x 13@135

Leg Extensions
2 x 15@70
1 x 15@60

Romanian Deadlift
3 x 11@185

Good Mornings
2 x 15@75

Leg Curls
16 @ 40
12 @ 40

Donkey Calf Raise
4 x 17@100

Seated Calf Raise
3 x 21@200

I had a feeling this workout would be difficult, and I was right. It kicked my ass. Sure Im going to be pretty sore in a couple days. Need to find a better substitute for hitting quads instead of more squats, anyone have any ideas? I lift at home and dont have access to leg press or hack squat machines. Or maybe I should just suck it up and get better at squatting! Psyched for chest and arms tomorrow.

 

[jswain34]

You dont need a machine to do hack squats man

http://www.bodybuilding.com/exercises/detail/view/name/barbell-hack-squat

 

[jmaplewood]

You dont need a machine to do hack squats man

http://www.bodybuilding.com/exercises/detail/view/name/barbell-hack-squat

Awesome thanks man! Wasn't aware of that I'll have to give it a try.

 

[Burnfire]

You dont need a machine to do hack squats man

http://www.bodybuilding.com/exercises/detail/view/name/barbell-hack-squat

Thanks! Wasn't aware of those as well.

 

[jmaplewood]

Ok so Ive missed a few days logging, been working some OT. Didnt miss any gym time thankfully. So Ill play catch up.

12-6-15 - Chest and arms Hypertrophy

Bench - speed/ power
6 x 3@120 ( i know its light)

Incline DB press
12@45
2 x 9@45

DB Bench
12@45
10@45
15@35

Machine Flys
16@40
20@35

Preacher Bar Curls
2 x 11@50
9@50

DB Concentration Curls
13@20
15@20

Incline Spider Curls
20@15
19@15

Seated Tri Extension
12@45
11@55

Rope Pressdown
14@30
13@30

Not too great today, felt generally tired maybe from the protocol switch at the beginning of the week. Also havent had any dedicated arm training in a while.

 

[jmaplewood]

12-8-15

Upper Body Strength

Pendlay Rows
3 x 5@155

Weighted Pullups
2 x 5@25

Rack Chins
2 x 8@bw

Bench
10@135
4@175
2 x 3@175

Weighted Dips
2 x 6@10

Seated BB Shoulder press
9@100
7@100
5@100

BB Curls
2 x 7@75
6@75

Skullcrushers
8@70
7@70
6@70

Did pretty well today, Chest is definitely a weakness, I always feel like I have a hard time activating my pecs. However, I am improving. Anyone know of any tricks to help with getting the chest more involved? or maybe getting the shoulders/tris less involved?

 

[jmaplewood]

12-9-15

Lower Body Strength

Squat
2 x 5@215
4@215

Front Squat
10@115
9@115

Leg Extension
2 x 8 @ 110

Deadlift
10@205
8@255
3 x 5@300

Romanian Deadlift
2 x 8@215

Leg Curls
8@60
7@60

Standing Calf Raise single leg
2 x 10@50
8 @ 50

Seated Calf Raise
2 x 12 @ 150

Killed it today. Felt awesome. Added weight/reps on almost everything. I need to get more weight so I can up my deadlift. I only have a 300 lb. set. Hello Craigslist.

 

[RegisterJr]

I want to participate. Nice looking routines man.

 

[jmaplewood]

Thanks! Just started this PHAT training last week really liking it so far. Hoping to see some serious gains

 

[jmaplewood]

12-11-15 Back / Shoulder Hypertrophy

Pendlay Rows
6 x 3 @115

Rack Chins
13, 9, 7 @bw

Seated Cable Row
19 @ 75
2 x 12 @ 90

Chest supported db rows incline
21 @ 35s
15 @ 40s

Neutral grip pulldowns
15, 17 @90

Seated db press
12, 9, 8 @ 35

Upright rows
13, 12 @ 75

Cable lateral raises
15, 14, 12 @ 15

Db Shrugs
2 x 25@45s

Good workout today. For some reason exploded on the first set of the incline rows. I could just keep going and going. Awesome. Increased weight/reps on all rowing movements and the lateral raises. Shoulders still weak and not responding well though.

 

[jmaplewood]

12-12-15 Legs hypertrophy

Squat-speed
6 x 3 @ 145

Front Squat
12, 11, 10 @ 115

Squat
15, 12 @135

Leg Extensions
13 @ 70
2 x 16@ 60

Romanian Deadlift
12, 10, 8,@ 185

Good Mornings
12 @ 45

Leg Curls
17, 12 @ 35

Donkey Calf Raise
19, 17, 14@ 125

Seated Calf Raise
2 x 12 @ 150

Good Leg Day. Crushed Front Squats. Quads on Fire. Took it easy on the Romanian Deadlifts and good mornings cause my lower back was kinda tight.

 

[RegisterJr]

Solid lifting man.

 

[jmaplewood]

12-13-15 Chest / Arms Hypertrophy

Bench - Speed
6 x 3 @ 120

Incline DB press
12, 12, 9 @ 45s

Bench
15, 9 @ 115
15 @ 95

Machine Flyes
18, 15 @ 35

Preacher Bar curls
11, 10, 8 @ 50

DB Concentration curls
13, 15 @ 15s

Spider Curls Incline
17, 15 @ 15s

Seated Tricep Extension
13 @ 50
11, 9, @ 55

Rope Pressdown
16, 15 @ 30

Not too great today, Still struggling with bench, using too much shoulders. can already tell they'll be sore tomorrow.

 

[jmaplewood]

12-15-15

Upper Body Strength

Pendlay Rows
3 x 4 @ 165

Weghted pullups
2 x 5 @ 25

Rack Chins
2 x 8 @ bw

Bench
10 @ 135
4, 3, 4 @ 175

Weighted Dips
6, 7, @ 10

Seated BB Press
7, 6, 6, @ 100

BB curls
8, 7, 5 @ 75

Skullcrushers
10, 8, 6 @ 70

Nothing Fantastic here, Kinda tired today. I think this PHAT program caught up with me a little, but thats to be expected. Also pulled a trap/neck muscle 2 days ago in my sleep, so taking it easy ( kind of) . Plus, shoulders weak from last chest day I think. Bench still sucks, but I seem to use more of my chest with the heavier weight and dont feel it in my shoulders afterwards. 135 lb for 10 feels so much better than the higher reps last week, Just cant seem to set up right though.

 

[jmaplewood]

Solid lifting man.

Thanks , appreciate it! It's funny, used to dread lower body days, now they're my favorite.

 

[RegisterJr]

How do you bench? With arch, flared elbows, etc?

With you on the neck/trap strain. I can't seem to get mine to correct itself. Makes me mad at my Tempurpedic pillow...

 

[jmaplewood]

I have a decent arch, butt and feet planted, shoulder blades back and down. I've been trying different things with my elbows, but I pretty much start the press with them closer to my sides and flare them a bit as I press the bar. Grip is slightly wider than shoulder width. Really try and concentrate on using the pecs but it only seems to work with the heavier weight. Sometimes I'll get stuck about a third of the way up and if I really concentrate all the sudden I can get more power from my chest and less shoulders. Even with pushups I feel like I'm using mostly shoulders and triceps.

 

[jmaplewood]

12-16-15

Lower body strength

Squat
3 x 4 @225

Front Squat
10, 9 @ 125

Leg Extension
11, 9 @ 55

Deadlift
10 @ 205
8 @ 255
3 x 5@300

Romanian Deadlift
2 x 6 @ 225

Single Leg Curls
9, 7 @ 30

Standing Calf Raise single leg
10, 9, 8 @ 60

Seated Calf raise
13, 12 @ 175

Pretty good day. Added 10 lbs to Squat, Front Squat, Romanian Deads and Calf raises. Would have added to Deadlifts but I still need to get some more weight. Swinging a sledge all day seemed to loosen up that annoying trap/neck pull.

 

[jmaplewood]

12-16-15

Lower body strength

Squat
3 x 4 @225

Front Squat
10, 9 @ 125

Leg Extension
11, 9 @ 55

Deadlift
10 @ 205
8 @ 255
3 x 5@300

Romanian Deadlift
2 x 6 @ 225

Single Leg Curls
9, 7 @ 30

Standing Calf Raise single leg
10, 9, 8 @ 60

Seated Calf raise
13, 12 @ 175

Pretty good day. Added 10 lbs to Squat, Front Squat, Romanian Deads and Calf raises. Would have added to Deadlifts but I still need to get some more weight. Swinging a sledge all day seemed to loosen up that annoying trap/neck pull.

 

[jmaplewood]

12-17-15

Back and Shoulder Hypertrophy

Pendlay Rows Speed
6 x 3 @ 120

Rack Chins
12, 12, 8 @ bw

Seated Rows
12,11, 10 @ 100

Incline db rows
15, 12 @ 40s

Neutral Grip Pulldowns
16, 15 @ 9

Seated DB Press
12, 11, 8 @ 35s

Upright Rows
15, 12 @ 75

Cable Lateral Raise
15, 15, 14 @ 15

DB Shrug
35 @ 45s
30 @ 50s

Pretty good day. Weight up on a couple, Increased reps on the rest, Finally starting to see some progress with the shoulders. Also getting better at focusing on target muscles. Hopefully that carries over to chest on Sunday. Bring on leg day tomorrow.

 

[jmaplewood]

Ok time to catch up on logs. Been super busy

12-19-15 Legs Hypertrophy

Squat Speed/power
6 x 3@150

Front Squat
3 x 12 @ 115

Squat
2 x 15 @ 135

Leg Extension
20, 17, 15 @ 60

Romanian Deadlift
12, 12, 9 @ 185

Leg Curls Single Leg
18, 12 @ 35

Donkey Calf Raises- skipped
Seated Calf Raises - skipped

Good leg day overall. Killed the Front Squats. Had to skip calves due to time, but i did 1 set of bw standing raises to failure, 118 reps. Also skipped the good mornings because lower back was worn out from all the squatting and deadlifting. Added reps on almost everything though.

 

[jmaplewood]

12-20-15

Chest and Arms Hypertrophy

Bench Speed/ Power
6 x 3 @ 120

Incline DB press
12, 11, 7 @ 45

Bench
7@135,
11, 10 @ 115

Machine flyes
17, 16 @ 35

Preacher bar curls
12, 11, 8, @ 50

DB Concentration curls
2 x 12 @ 20

DB Spider curls - skipped

Seated Tricep Extension
12, 12, 10 @ 55

Rope Pressdown
15, 14 @ 35

Chest portion of the day was kinda bogus. Felt weak and no improvement from last week. Arms however a different story, Haven't had an arm pump like that in a long time, Reps and weight up, Skipped spider curls because my bi's hurt they were so pumped. Definetly need a rest day.

 

[jmaplewood]

Well I got two rest days, had to go to dentist after work yesterday instead of lift, BAH. I hate getting off schedule

12-23-15 Upper Body Strength

Pendlay Rows
4, 5, 4 @ 165

Weighted Pull ups
5, 3 @ 25

Rack Chins
10, 8 @ bw

Bench
10 @ 135
2 x 3 @ 175
2 x 4 @ 165

Weghted Dips
8, 5, 5 @ 10

Seated BB overhead press
7, 6, 6 @ 100

BB curls
8, 8, 6 @ 75

Skullcrushers
10, 6, 6 @ 70

Weird day today. Chest average, Weak on pullups, but stronger on rack chins. Noticed I could activate pecs a little better so I did an extra set of bench and dips. Felt like I havent lifted in a couple weeks after being off for 2 days. just weird.

 

[jmaplewood]

Ok I havent logged in a bit, got tied up over the holidays

12-25-15

Xmas Leg Strength Day

Squat
5, 5, 4 @ 225

F. Squat
8, 6 @ 135

Leg Extension
10, 9 @ 60

Deadlift
10 @ 205
8 @ 255
5, 5, 6 @ 300

Romanian Deadlift
6, 6 @ 225

Single leg curls
9, 8 @ 30

Standing calf raise single raise
13, 10, 8 @ 60

Seated Calf Raise
13, 12 @ 195

 

[jmaplewood]

12-26-15

Back /Shoulders Hypertrophy

Pendlay Row Speed/Power
6 x 3 @ 125

Rack Chins
12, 12 10 @ bw

Seated Machine Rows
12, 12, 11 @ 100

Incline DB Rows
15, 15 @ 40s

Neutral Grip Pulldowns
20, 19 @ 90

Seated DB Press
12, 12, 10 @ 35s

Upright Rows
15, 14 @ 75

DB Shrugs
33, 32 @ 60s

 

[jmaplewood]

12-27-15

Chest / Arms Hypertrophy

Bench Speed/Power
6 x 3 @ 120

Incline DB Press
12, 11, 9 @ 45s

Bench
12, 10, 9 @ 115

Machine Flyes
19, 17 @ 35

Preacher Bar Curls
12, 10, 9 @ 50

DB Concentration Curls
13, 12 @ 20

Seated Tri Extension
12, 9, 8 @ 60

Rope Pressdown
13, 12 @ 40

Skipped Leg Hypertrophy this week to get back on schedule.

 

[jmaplewood]

12-27-15

Chest / Arms Hypertrophy

Bench Speed/Power
6 x 3 @ 120

Incline DB Press
12, 11, 9 @ 45s

Bench
12, 10, 9 @ 115

Machine Flyes
19, 17 @ 35

Preacher Bar Curls
12, 10, 9 @ 50

DB Concentration Curls
13, 12 @ 20

Seated Tri Extension
12, 9, 8 @ 60

Rope Pressdown
13, 12 @ 40

Skipped Leg Hypertrophy this week to get back on schedule.

 

[jmaplewood]

12-29-15

Upper Body Strength

Pendlay Rows
5, 4, 4@ 165

Weighted Pullups
5, 4, @ 25

Rack Chins
10, 10 @ bw

Bench
10 @ 135,
3 x 3 @ 175

Weighted Dips
7, 5 @ 10

Seated BB Press
9, 7, 6 @ 100

BB Curls
9, 8, 5 @ 75

Skullcrushers
10, 7, 7 @ 70

Good to be back on schedule. Been feeling "off" for the last week or so, Just kinda weak and a little tired, Maybe still adjusting to this type of training. Upped reps on rack chins and overhead presses though so not too bad.

 

[jmaplewood]

Havent logged in a while due to holidays. again. so to catch up:

12-30-15

Lower body strength

Squat
2 x 3 @ 245
3 @ 235

Front squat
10, 8 @ 135

Leg Extension
10, 8 @ 65

Deadlift
10@205
8@255
6,5,6 @ 300

Romanian Deadlift
10, 6 @ 225

Leg curl single leg
10, 7 @ 32.5

Standing Calf Raise single leg
12, 9, 8 @ 65

Seated calf raise
11, 10 @ 225

Not too bad today, somehow miscounted the weight for squats and went from 225 last week to 245. heavy as hell and didnt realize until after my 2nd set. oh well still got 3 of each. F. Squats up, leg ext up, calves up

 

[jmaplewood]

Havent logged in a while due to holidays. again. so to catch up:

12-30-15

Lower body strength

Squat
2 x 3 @ 245
3 @ 235

Front squat
10, 8 @ 135

Leg Extension
10, 8 @ 65

Deadlift
10@205
8@255
6,5,6 @ 300

Romanian Deadlift
10, 6 @ 225

Leg curl single leg
10, 7 @ 32.5

Standing Calf Raise single leg
12, 9, 8 @ 65

Seated calf raise
11, 10 @ 225

Not too bad today, somehow miscounted the weight for squats and went from 225 last week to 245. heavy as hell and didnt realize until after my 2nd set. oh well still got 3 of each. F. Squats up, leg ext up, calves up

 

[jmaplewood]

1-1-16

Back/ Shoulders Hypertrophy

Pendlay rows speed//power
6 x 3 @ 125

Rack Chins
12, 11, 10 @ 10

Seated Machine rows
11, 10, 9 @ 110

Incline DB rows
14, 12 @ 45

Neutral grip pulldowns
2 x 15 @ 100

Seated DB press
12, 8, 7 @ 40

Upright Row med, grip
2 x 12 @ 80

Lateral cable raise
20, 17, 15 @ 15

DB Shrugs
25, 22, 15 @ 75

Pretty good day, weights up on most exercises, shoulders finally getting a little stronger

 

[jmaplewood]

1-2-16

Lower body hypertrophy

Squat speed/power
6 x 3 @ 150

Front Squat
12,12,11 @ 125

Squat
2 x 12 @ 145

Leg Extensions
20, 20, 17 @ 30

Romanian Deadlift
12, 10, 9 @ 185

Leg Curls single leg
20, 12 @ 17.5

Donkey calf raise
20, 15, 13 @ 175

Seated Calf Raise - skipped due to time

Weights up for many of these, though I felt weak in general

 

[jmaplewood]

1-3-16

Chest / Arms hypertrophy

Bench speed/power
3 x 3 @ 125
3 x 3 @ 135

Incline DB press
12, 12, 10 @ 45

Bench
12, 11, 11 @ 115

Machine Flyes
20, 18 @ 35

Preacher bar curl
12, 12, 11 @ 50

DB Concentration curl
2 x 13 @ 30

Spider DB Incline curls
21, 18 @ 15

Seated Tri Extension
3 x 12 @ 60

Rope Pressdown
14, 12, 8 @ 45

Felt good today except for left shoulder which has been sore. Still upping reps or weight however.

 

[jmaplewood]

1-5-16

Upper Body Strength

Pendlay rows
5, 4, 4 @ 165

Weighted pullups
2 x 4 @ 25

Rack chins
2 x 6 @ bw

Bench
8 @ 115
3 x 5 @ 135

Dips
2 x 4 @ bw

Seated DB press
10, 8, 8 @ 75

BB Curls
10, 10, 8 @ 55

Skullcrushers
3 x 10 @ 55

So I was pumped to start lifting today, but after the first 2 exercises decided I need a deload week. Felt weak as hell which I have for a couple weeks now, despite still ,making gains in the gym. Body has just been hurting all over, Ive been going really hard an heavy for almost 3 months now and I think im a bit burned out, Never done a deload before, felt really strange lifting light, but im pretty sure it will pay off, I even thought about taking a week off, but dont think I could handle that. So Im sticking with the same protocol, just reducing all my weights to about 70% of what I was doing, Hopefully come back feeling better and stronger.

 

[jmaplewood]

Back at it this week. Deloaded last week which ended up being really good.

upper body strength

Pendlay Rows
2 x 5 @ 155
1 x 5 @ 165

Weighted Pullups
5, 4 @ 25 + 2 bw

Rack Chins
10, 8 @ bw

Bench
10@135
5, 5, 4 @ 165

dips
2 x 5 @ bw

Seated BB press
8,7,7 @ 100

BB Curls
9, 8, 6 @ 70

Skullcrushers
9, 8, 6 @ 70

Felt good lifting today, energy s back up after the last few weeks. Didnt lose any strength after deloading last week

 

[RegisterJr]

Deload does a body good!