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Reds91's Training log

Monday December 24th

Upper body power day

Pre: 1 scoop Cardio Igniter

Warm up
10 min walk. Cals burned: ~41
RC warm up
~15 pushups

BB rows
WU bar x 10
WU 115lbs x 5

165lbs x 5 x 3 sets (PR)

Flat BB BP
WU bar x 10
WU 135 x 7

195 x 5,3,3

BB MP
WU bar x 10
WU 85lbs x 5

110 x 10,10,9

Pullups
bw + 10lbs x 11,10

Chins
bw + 20lbs x 10 x 2 sets

BB curl
75 x 7 x 3 sets

Tri. pushdown
80lbs x 8 x 3 sets
 
Wednesday December 26th

Lower body power day

Pre: 1 scoop Cardio Igniter

Warm up
5 min walk. Cals burned: ~29

Squats
WU bar x 10
WU 135 x 5
WU 205 x 4

225 x 9
275 x 4


And that was it. Started getting a headache and said **** it, didn't want to make it worse
 
Friday December 28th

Back & shoulders hypertrophy

Pre: 1 scoop Craze

Warm up
RC warm up

BB row
WU bar x 10

115lbs x 3 x 6 sets

Chins
32,30

T-bar row w/ BB
110lbs x 8 x 3 sets

DB Row
60 x 15,14

Close grip pulldown
100 x 18 x 2 sets

Seated MP
WU Bar x 10
WU 65 x 5

100 x 12,12,10

BB upright row
70 x 12 x 2 sets

DB side raise
20's x 13 x 3 sets
 
Saturday December 29th

Lower body hypertrophy

Pre: 1 scoop Cardio Igniter

Warm up
6 min walk. Cals burned: ~41
Light stretching

Squats
WU bar x 10
WU 135lbs x 5

195 x 3 x 6 sets

BB hack squat
130 x 8 x 3 sets

BB Lunges
50lbs x 14 x 2 sets

Leg ext.
80 x 16 x 3 sets

RDL
WU bar x 10
WU 95 x 5

170 x 8 x 3 sets (PR)

Leg curl
60 x 15 x 2 sets

Single leg curl
20lbs x 20
 
Sunday December 30th

Chest & arms hypertrophy

Pre: 1 scoop Craze

Warm up
RC warm up
~15 push ups

Flat BB BP
WU bar x 10
WU 95 x 5

140lbs x 3 x 6 sets

Incline DB BP
WU 30's x 10

65's x 12,11,9

Hammer grip flat DB BP
40's x 15 x 3 sets

Incline DB flyes
25's x 20 x 2 sets

Preacher curl
55 x 12 x 3 sets

Concentration curl
20 x 15 x 2 sets

OH DB ext.
50 x 12 x 3 sets

Tri. pushdown
70 x 14 x 2 sets
 
Wednesday January 2nd

Upper body power day

Pre: 1 scoop Craze

Warm up
RC warm up
~15 pushups

BB rows
WU bar x 10
WU 115lbs x 5

170lbs x 5 x 3 sets (PR)

Flat BB BP
WU bar x 10
WU 135 x 7

195 x 5,5,3

BB MP
WU bar x 10
WU 85lbs x 5

110 x 10 x 3 sets

Pullups
bw + 10lbs x 11 x 2 sets

Chins
bw + 20lbs x 11,10
 
Thursday January 3rd

Lower body power day

Pre: 1 scoop Cardio Igniter

Squats
WU bar x 10
WU 135 x 5
WU 225 x 4

255 x 6 x 3 sets


This has been such a crap week of training. I've been really busy lately, got a new job. Tomorrow will probably be a rest day then Saturday everything should be getting back to normal
 
Friday January 4th

Back & shoulders hypertrophy

Pre: 1 scoop Craze

Warm up
RC warm up

BB row
WU bar x 10

120lbs x 3 x 6 sets

Chins
36,28

T-bar row w/ BB
110lbs x 9 x 3 sets

DB Row
60 x 15 x 2 sets

Close grip pulldown
100 x 20 x 2 sets

Seated MP
WU Bar x 10
WU 65 x 5

100 x 12 x 3 sets
 
Sunday January 6th

Chest & arms hypertrophy

Pre: 1 scoop Craze

Warm up
5 min jog Cals burned: ~49
RC warm up
~20 push ups

Flat BB BP
WU bar x 10
WU 95 x 5

140lbs x 3 x 6 sets

Incline DB BP
WU 30's x 10

65's x 12 x 3 sets

Hammer grip flat DB BP
45's x 12,13,15

Incline DB flyes
30's x 15 x 2 sets

Preacher curl
60 x 8 x 3 sets

Concentration curl
25 x 12 x 2 sets

OH DB ext.
55 x 12 x 3 sets

Tri. pushdown
70 x 15 x 2 sets
 
Been awhile since I posted in here and been awhile since I've worked out. I'm back at it and will be recording my sessions in here again. Tomorrow will be session #3. Doing a modified version of SS. Plan to train every other day but at least 3x a week. Goals are to get stronger and gain muscle.
 
Last 2 sessions

A day

Squats
225 x 5 x 3 sets

BP
175 x 5 x 3 sets

BB rows
150 x 5 x 3 sets

Pullups
5 x 2 sets

DB row
50 x 8 x 3 sets

BB curl
70 x 8,8,9


B day

Front squat
135 x 5 x 3 sets

MP
105 x 5 x 3 sets

DL
245 x 5

Tricep pushdown
80 x 8,9,8

Seated rear delt raise
10's x 8 x 3 sets

Pullups
6,5


Lost some strength
 
7/25/2013 - A day

WU - 5 mins. jog

Squats
230 x 5 x 3 sets

BP
180 x 5 x 3 sets

BB rows
155 x 5 x 3 sets

Pullups
6 x 2 sets

DB row
60 x 8 x 3 sets

BB curl
70 x 9,9,8

Weight
141.8 lbs

Good w/o. Bench felt heavier than it should. Also going to start recording morning weight.

I'm really wanting to start 5/3/1 but I don't think I'm strong enough yet. To anyone reading, if anyone is lol, should I keep on with what I'm doing now or go ahead and get on 5/3/1?
 
7/26/2013 - B day

WU - 6 min. jog

Front squat
140 x 5 x 3 sets

MP
110 x 5 x 3 sets

DL
250 x 5

Tricep pushdown
80 x 9 x 3 sets

Seated rear delt raise
12's x 8 x 3 sets

Pullups
7,6

Weight
140.4 lbs

Woke up feeling good so decided to go ahead and do B day today since I will be out of town over the weekend and won't be able to lift.
Everything felt light today.
 
7/31/2013 A day

WU - 8 min. jog

Squats
235 x 5 x 3 sets

BP
185 x 5 x 3 sets

BB rows
165 x 5 x 3 sets

Pullups
7,7

DB row
60 x 10
70 x 8 x 2 sets

BB curl
70 x 9 x 3 sets

BW
142.0 lbs
 
8/1/13

Just did some cardio and abs today. Been awhile since I've done abs.

9 min. jog burned around 76 cals.

SS crunches w/ side bends
40,35/20's x 25 x 2 sets

I don't really feel anything with the side bends. Any suggestions on something to hit obliques?
 
8/2/13 B day

WU - 10 min. jog

Front squat
145 x 5 x 3 sets

MP
115 x 5 x 3 sets

DL
255 x 5

Tricep pushdown
90 x 8 x 3 sets

Seated rear delt raise
15's x 8 x 3 sets

Pullups
5,5,5

Weight
142.0 lbs

Great workout. MP felt way too light. Probably gonna lower weight on tri pushdown, form isn't great with 90.
 
8/8/13 B day

WU - 10 min. jog

Front squat
150 x 5 x 3 sets

MP
120 x 5 x 3 sets

DL
260 x 5

Tricep pushdown
70 x 10 x 3 sets

Seated rear delt raise
20's x 8 x 3 sets

Pullups
7,5,5
 
8/11/13 A day

WU - 10 min. jog

Squats
245 x 5 x 3 sets

BP
195 x 5 x 3 sets

BB rows
175 x 5 x 3 sets

BP felt heavy. Rows felt good. Squats were easy
 
8/15/13 B day

WU - 10 min. jog

Front squat
155 x 5 x 3 sets

MP
125 x 5 x 3 sets

DL
265 x 5

Tricep pushdown
70 x 12 x 3 sets

Seated rear delt raise
20's x 9,8,8

Pullups
7,6,6
 
8/17/13 A day

WU - 10 min. jog

Squats
250 x 5 x 3 sets

BP
190 x 5 x 3 sets

BB rows
170 x 5 x 3 sets

Pullups
7,7,6

DB row
60 x 8,9,10

BB curl
80 x 8 x 3 sets

abs


Form felt off on bp last time so went down 5lbs and ROM was horrible today. Might go down to 185 next time and see how that goes. Same for rows but form was good today
 
8/19/13 B day

WU - 5 min. jog

Front squat
140 x 5 x 3 sets

MP
130 x 5,3,5

DL
270 x 5

Tricep pushdown
70 x 15 x 3 sets

Standing rear delt raise
20's x 9,9,8

abs

Dropped the weight on front squats to focus on form. Not sure what happened with mp, will get it next time. Today marked 1 month on BLSS
 
8/21/13 A day

WU - 5 min. jog

Squats
255 x 5 x 3 sets

BP
185 x 5
180 x 5
175 x 5

BB rows
175 x 5 x 3 sets

Pullups
8,7,7

DB row
70 x 8,8,9

BB curl
70 x 9 x 3 sets

abs


ROM was still crap on 185. 180 felt decent but I think I started too high on bp so will be doing 175 next time and working up from there. Squats are starting to feel somewhat heavy. 175 on rows ties my PR. Decent day
 
8/23/13 B day

WU - 5 min. jog

Front squat
145 x 5 x 3 sets

MP
130 x 5 x 3 sets

DL
275 x 5

Tricep pushdown
80 x 8 x 3 sets

Standing rear delt raise
20's x 9 x 3 sets

Pullups
8,8,7

abs


Got my reps on mp, form wasn't the best on the last set but still happy with it.
 
8/25/13 A day

WU - 5 min. jog

Squats
260 x 5 x 3 sets

BP
120 x 5 x 3 sets

BB rows
180 x 5 x 3 sets (PR)

DB row
80 x 8 x 3 sets

DB curl
20's x 10 x 3 sets

abs


Dropping the weight on bp to work on form. Squats felt light. Happy with the pr on rows but no mmc thinking about dropping the weight next time
 
8/27/13 B day

WU - 5 min. jog

Front squat
150 x 5,3,4

MP
135 x 3,3,1

DL
280 x 5

Tricep pushdown
80 x 9 x 3 sets

Standing rear delt raise
20's x 10,9,9

Pullups
10lbs x 5
bw x 5 x 4 sets

abs


The missed reps on front squats were due to grip. Might be time for a reset on mp tho
 
8/29/13 A day

WU - 6 min. jog

Squats
265 x 5 x 3 sets

BP
130 x 5 x 3 sets

BB rows
135 x 5 x 3 sets

DB row
90 x 8 x 2 sets
80 x 9

DB curl
20's x 11 x 3 sets

abs


Still working on form with bp. Decided to drop it on rows too, had good mmc. Squats felt really good
 
11/5/13

Still been working out.. Just been posting log on another site as there's not much feedback here, but here is what I did yesterday..

Chest & Triceps

WU
8 min jog
RC work

BP
175 x 8 x 4 sets

Incline BP
120 x 15 x 3 sets

Flat DB BP
50's x 15 x 2 sets

DB flyes
25's x 13 x 3 sets

Tri pushdown
70 x 15,13,13,12

DB Skullcrushers
25's x 11,9,8
 
11/6/13

Back & Biceps

WU - 6 min jog
RC work

DL
315 x 4

Chins
12.5 x 10 x 2 sets

BB row
100 x 15 x 3 sets

Lat pulldown
120 x 13
130 x 10
140 x 9
150 x 8

BB curl
60 x 15,15,14

Hammer curl
30's x 13 x 3 sets

BB shrug
135 x 15,15,12
 
11/7/13

Legs & Shoulders

WU
7 min jog
RC work

ATG Squats
165 x 12 x 4 sets

Leg curl
40 x 15
50 x 10
60 x 8

Leg ext.
60 x 15
70 x 15

RDL
135 x 15 x 3 sets

MP
80 x 15,14,13,10

Side raise
15's x 11

Rear delt raise
15's x 13 x 2 sets

DB front raise
20's x 15
25's x 4


Might have aggravated my shoulders again. They are achy and sore. Squats are ATG and high reps until I can get a proper squat rack.
 
11/11/13

WU - 6 min jog
RC work

BP
180 x 6 x 4 sets

Incline BP
125 x 12 x 3 sets

Flat DB BP
55's x 12 x 3 sets
 
11/12/13

Back & Biceps

WU - 7 min jog
RC work

DL
320 x 3

Chins
12.5 x 12 x 2 sets

BB row
105 x 12 x 3 sets

Lat pulldown
120 x 14
130 x 11
140 x 10
150 x 9

BB curl
65 x 12 x 3 sets

Seated DB curl
20's x 10
15's x 12 x 3
 
11/13/13

Legs

WU
8 min jog
RC work

ATG Squats
170 x 11 x 4 sets

RDL
140 x 12 x 3 sets

Lunges
5's x 12
10's x 12

Leg curl
45 x 11
55 x 9
65 x 6

Leg ext.
65 x 15
75 x 11
 
11/14/13

Shoulders & Arms

WU
9 min jog
RC work

MP
85 x 10
90 x 10
95 x 10
100 x 10

Shrugs
140 x 12
150 x 12
160 x 12

Side raise
15's x 11 x 3

Rear delt raise
20's x 7 x 3

One arm tri pushdown
15 x 12
20 x 12
25 x 8 x 2

Hammer curl
35's x 9 x 4
 
You are very consistent. I used to have shoulder problems too. I found that doing some weighted broomstick presses (light - you only need about 45 pounds), band presses, and light pressing for high reps for a few weeks strengthened my stabilizers and rotator cuff muscles enough to ease the pain. You might wanna give something like that a try for a few weeks. The broomstick presses are easy - tie some kettlebells to either end of a broomstick with bands and go to town. It's similar to that bamboo bar or whatever.
 
Dimitrius said:
You are very consistent. I used to have shoulder problems too. I found that doing some weighted broomstick presses (light - you only need about 45 pounds), band presses, and light pressing for high reps for a few weeks strengthened my stabilizers and rotator cuff muscles enough to ease the pain. You might wanna give something like that a try for a few weeks. The broomstick presses are easy - tie some kettlebells to either end of a broomstick with bands and go to town. It's similar to that bamboo bar or whatever.
Click to expand...

Thank you. I'll have to try that. I've been doing some exercises with light weight DBs and bands and it's been helping some. Always open to advice
 
11/16/13

Chest

WU
RC work

BP
180 x 8 x 4

Incline BP
130 x 12,12,11

Flat DB BP
60's x 10,12,11

Flyes
30's x 12 x 3


Left shoulder,tricep and elbow were hurting after this so didn't do tricep work
 
11/18/13

Back & Biceps

WU - 10 min walk
RC work

DL
320 x 4

Hammer grip pullups
15 x 6 x 2

BB row
110 x 12,10,12

Lat pulldown
120 x 15
130 x 12
140 x 11
150 x 10

BB curl
70 x 10,9,9

Seated DB curl
20's x 11 x 2


Everything felt heavy today, running on about 3.5 hours of sleep
 
CincyKiller45 said:
Subbed for the Ohioness.

You running any sort of program, or are you making your own workouts?
Click to expand...

Appreciate the sub Ohio brah

Doin my own thing right now. Next week going to switch it up so I'm only in the gym 3x a week for the next 4 weeks since work is about to get crazy. Probably go with a full body routine
 
11/19/13

Legs

WU
12 min walk
RC work

ATG Squats
175 x 10 x 4

RDL
145 x 12 x 3

Lunges
10's x 12
15's x 12
20's x 12

Leg curl
45 x 12
55 x 10
65 x 7

Leg ext.
70 x 12
80 x 8
 
Reds91 said:
Appreciate the sub Ohio brah

Doin my own thing right now. Next week going to switch it up so I'm only in the gym 3x a week for the next 4 weeks since work is about to get crazy. Probably go with a full body routine
Click to expand...

No problem man. There's a lot of good 3x a week programs out there. I personally enjoy the structure and insight of programs written by professionals. I definitely can sympathize with your busy lifestyle, It mirrors my own.

Anyways, good work man. Keep getting after it!!
 
11/20/13

Shoulders & Arms

WU
12 min walk
RC work

MP
90 x 10
95 x 10
100 x 10
105 x 10

Shrugs
145 x 12
155 x 12
165 x 12

Side raise
15's x 12,11,11

Rear delt raise
10's x 20 x 3

One arm tri pushdown
20 x 12
25 x 9,8,7

Hammer curl
35's x 10 x 4
 
CincyKiller45 said:
No problem man. There's a lot of good 3x a week programs out there. I personally enjoy the structure and insight of programs written by professionals. I definitely can sympathize with your busy lifestyle, It mirrors my own.

Anyways, good work man. Keep getting after it!!
Click to expand...

I do too. Was on a modified version of Starting Strength but switched to this for a sort of deload. Needed a break from all the heavy squatting plus weight was starting to get heavy and without a proper squat rack I'd rather be safe than sorry. I will probably go back to SS for the 4 weeks but am not sure yet. You have any suggestions? After that wanting to get on something that will have me in the gym 4x a week, thinking an upper/lower. You recommend any?

Do you have a log on here? Would like to follow along
 
Reds91 said:
I do too. Was on a modified version of Starting Strength but switched to this for a sort of deload. Needed a break from all the heavy squatting plus weight was starting to get heavy and without a proper squat rack I'd rather be safe than sorry. I will probably go back to SS for the 4 weeks but am not sure yet. You have any suggestions? After that wanting to get on something that will have me in the gym 4x a week, thinking an upper/lower. You recommend any?

Do you have a log on here? Would like to follow along
Click to expand...

Push/pull/legs like posted above, or 5/3/1. There's a bunch of fella's running it on here with good results.

My log is, kill'n' the cube: my powerlifting venture begins. Sorry can't post link. You can ask for workout regimen suggestions in there and the powerlifting army will help you out.
 
11/22/13

Chest & Tris

WU
RC work

BP
185 x 8,6
180 x 6
175 x 10

Incline BP
135 x 12,12,10

Flat DB BP
65's x 7,8,9

Flyes
30's x 13 x 3

Tri pushdown
75 x 12,12,8

Skullcrushers SS w/ CGBP
60 x 12/60 x 6
60 x 12/60 x 6
60 x 10/60 x 6


Smashed the fuk out of my finger on 2nd set of BP.
 
Dimitrius said:
You could do a push, pull, and legs day too on a three day split. That's a good routine.
Click to expand...

After some more thinking, going to go with p/p/l. Thanks

CincyKiller45 said:
Push/pull/legs like posted above, or 5/3/1. There's a bunch of fella's running it on here with good results.

My log is, kill'n' the cube: my powerlifting venture begins. Sorry can't post link. You can ask for workout regimen suggestions in there and the powerlifting army will help you out.
Click to expand...

5/3/1 is something I've been wanting to run for a long time. As soon as I get a squat rack/join a gym it will be the first thing I do. Not sure if it would be possible to modify so I could do it now?
 
Reds91 said:
After some more thinking, going to go with p/p/l. Thanks

5/3/1 is something I've been wanting to run for a long time. As soon as I get a squat rack/join a gym it will be the first thing I do. Not sure if it would be possible to modify so I could do it now?
Click to expand...

I can't think of a good program that doesn't implement squats. IMO you should start doing them ASAP. There's no substitute for back squats and the other squat variations.
 
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