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Wrestler119's Training Log

wrestler119

wrestler119

Member
Just finished a competition and a cycle of PheraVol, and wanted to have something obsessive to do now that dieting is over, so why not keep a log? This is my first log. The following is my split:

Sunday- Rest
Monday- Chest, Tris, Shoulders, squats/legpress.
Tuesday- Back, Bis, Traps
Wednesday- Legs
Thursday- Chest, Tris, Shoulders
Friday- Back, Bis, Traps
Saturday- Rest

Diet:
300 grams of Protein
7 meals (one atleast every 2.5 hours)
3000-3500 calories/day
Pretty much eat what I want.
Post workout shake: 1 scoop whey, 20oz. skim milk, 3 scoops of gatorrade powder, 5 grams of creatine (460 calories, 43 grams of protein, 69 grams of carbs)

Supps:
Fish Oil
Multivitamin
ALA
Creatine Monohydrate

post cycle therapy Stuff: Powerfull, Restore, Cissus, Anabolic Pump, Milk Thistle, Clomid.

Now that contest prep is done with, I will be focusing on strength. Kinda like a powerlifting routine. I cannot do barbell bench press due to an injury, but I can do dips. So dips will replace bench press. I will focus on the big 3 (dips, squats, and deadlift) on M-W-F. Tuesday/Thursday will probably be lighter, with higher reps, unless I see progress going heavy everyday. I plan on progressing in some way every workout, whether it is weight or reps. If you noticed, I do legs on Monday and Wednesday. I just noticed that doing squats twice a week helped my legs grow more than anything. And for me, one day apart is enough time for recovering and making gains.

So, here are some stats:

Height: 5'5"
Weight: 152 (contest) 162? (current)
Bf %: <10%

So here is today's workout. I took it easy on my diet and lifting last week. Just went in the gym to get a pump, and only ate 6 meals a day. Today I bumped my meals back up to 7/day and began training heavy again.

Weighted Dips: 90lbx5, 100x4, 110x3, 120x2
-This was extremely easy. I will likely start with the 120lb dumbell hanging from the chain on Thursday or next Monday.

Close Grip Bench Press on Hammer Strength: 3 plates/side for 3 sets of 5.
-I dont know how much this equates to, but it was easy.

Decline Skull Crushers: 90x12, 100x10, 110x8
-Pretty easy until the last few reps of the last set.

Cable Side Raises: 50x8, 40x12, 30x16
-Easy. Add reps next time.

Leg Press: 610x12, 700x10, 790x6
-Kinda died on the last set. Depth is as good as it can get.

Pec Deck Flies: 165x12, 180x10, 195x8

Dumbell Front Raises: 40s x 24

Seated calve raises: 170x30, 200x30, 230x30.
-Calves suck, so I hit them 3x/week.

Pretty good for a first day back going heavy. I actually felt great and I expect to make some good gains now that I am eating more.

Tomorrow is back, bis, and traps. No deadlift tomorrow. That's friday.
 
Tuesday: Back, Bis, Traps.

Pretty good workout today. Went in a little later than normal and didnt feel as energized. I just need to get used to it I guess.

Close Grip Pull Downs: 180x12, 195x10, 210x6
-Didnt take enough time between 2nd and 3rd set. Should have weighted longer but my brother rushed me. lol

Stirrup Grip Pull Down: 180x12
-Brother wanted me to try these. Felt different. Uses an extremely close grip and involves more biceps. I will use these on my DL days.

Wide Grip Pull Down: 105x12
-Just messing around. My shoulder injury doesnt allow me to do this without much pain.

Close Grip Cable Row: Stack x 20, stack+15x16, stack+25x12.
-Easy. I just like the motion. Seems to target my lats and upper back the best of any rows.

Under Hand Cable Rows: 150x20
-Just wanted to get a little more pump.

Straight Front Lat Press Downs: 140x20, 160x16, 180x12
-Hope you all know what these are. Basically the same movement as DB pullovers but done standing.

Alternating DB curls: 50s x 16, 45s x 20, 40s x 24

Alternating Cable Curls: 16, 20, 24.
-Cant remember the weight. I feel this in my bis better than anything else. I stand to where the cables are slightly behind my body to get the best possible ROM.

Machine Shrugs: 4 plates/side, 4 sets of 20.

DB Hammer Curls: 30s x 40.
-Burn out set

Cable Wrist Curls w/stirrups: 2 sets of 20 on each hand.

So, today I did 12 sets for back, 3 for traps, and 7 for bis.

Legs tomorrow. Back to squatting heavier. This will be a slow process. Should be fun!
 
OK, first heavy squat day in months was today, and really, it wasnt anything to call heavy. Man, I have lost a lot of strength. Just taking it easy today, but it was hard:

Barbell Squats (ATG): 273x3, 315x2
-275 was easy, as I expected, but 315 killed me. Remember kids, hack squatting is no substitute for barbell squatting.

Leg Press: 790x7, 700x10, 610x12, 430x20
-Not too hard. The first set was difficult, seeing as how I missed my last rep.

Lying Leg Curls: 130x8, 110x12, 90x16

Leg Extension: 170x16, 210x12

Seated Calf Raises: 3 sets of 170x30.

Probably will be sore tomorrow. Hopefully I can get my squat back to where it was before I started cutting for the competition.
 
Thursday: Chest, Tris, Shoulders.

Dips: 120x5, 120x5, 120x7
-Felt a little saucy on the last set, so I went max effort.

Hammer Strength Flat Close Grip Bench Press: 3 plates+25/side x 3, 4 plates/side x 1
-Missed my 2nd rep on 4 plates/side.

Incline Neutral Grip DB Press: 45x8, 60x8, 80x8.
-Hadnt done incline presses in over a year due to injury. The neutral grip doesnt hurt my shoulders. I will be using the 100s+ in no time.

DB Side Raises: 35s x 16, 40s x 12, 45s x 8

Flat Skull Crushers: 120x7
-Not quite up to old form.

V bar Tricep Press Down: stack x 12, stack+7.5 x 8, 150 x 20

DB Front Raises: 60s x 5(each side), 40s x 12 (same time on both sides.

Pec Deck Flies: 225x8

Machine Side Raises: 90x16

Cable Wrist Curls: 60x35, 40x30 (burnt out)

Great workout today. I love being able to eat.
 
Friday: Back, Bis, Traps.

Started going heavy on DLs today. Keeping reps low and just easing into things.

Deadlift (no belt or straps): barx12, 135x12, 225x3, 315x1, 365x3, 405x2.
-Easy day. Cant wait to go up next week.

T-bar Rows: 2 plates x 12, 2 plates+25 x 10, 3 plates x 8,
3 plates+25 x 6, 4 plates x 4.
-Last set was very difficult, but I am happy to use a weight I hadnt touched since before dieting.

Straight Arm Front Lat Press Down: 160x12, 180x 10,
stack x 8.
-Easy, more reps next time.

Alternating DB curls: 50s x 16x3, 35s x 30 (burn out)

DB Hammer Curls: 50s x 24

Barbell Shrugs: 315x30x3

Pretty good. The food is treating me well. I will weigh myself tomorrow and see how much I have gained two weeks after my comp and one week of hard lifting.
 
OK, didnt get much sleep this weekend, so I was worried about my performance in the gym. Boy, was I wrong..lol

Dips: 130x5 for 3 sets
-Easy. Only weighed 165 today, so my bodyweight in addition to my bodyweight for reps is on the horizon.

Neutral Grip Incline DB Press: 80s x 8, 90s x 6, 100s x 4
-The DBs are harder to balance using this grip and the lift if just harder overall, but I am just glad to be pressing again.

Cable Side Raises: 50x12, 40x16, 30x20
-More weight next time.

Decline Skull Crushers: 100x12, 110x10, 120x8
-Felt good. Struggled with 120 on flat skull crushers last time.
So, I am getting stronger!

Machine Military Press: 90x12, 110x10, 130x8
-Nice to be doing these again after a 16 months layoff.

Pec Deck Flies: 225x8

Legs Extension: 170x20, 190x15, 210x10

Calves Raises: 250x10, 210x20, 170x30

Overall it was a good day. Just trying to improve workout.



-
 
Tuesday: Back, Bis, Traps.

Close Grip Pull Downs: 225x5 for 3 sets
-Wanted to go heavier today. I am really focusing on my lats, so I use a very strict motion with no swinging.

Close Grip Pull Downs with Stirrups: 180x12
-Great for a burn.

T-bar rows: 3 Plates x 12, 3 plates+25 x 10, 4 plates x 8.
-Improvement over Friday's workout.

Close Grip Cable Rows: Stack x 20
-Just to get more pump. Really focused on lats.

Straight Bar Front Lat Press Down: 160x16 for 3 sets

Alternating DB curls: 50s x 16, 45s x 20, 40s x 20

Hammer Curls: 45s x 32

Machine Shrugs: 3 plates+25/side x 30 for 3 sets.

Cable Wrist Curls: 2 sets of 25
-Cant remember the weight.

Overall, good workout. Got good pumps and looked vascular.
 
Wednesday: Legs

Barbell Squats (ATG): 295x3, 335x2
-First set was easy, second set was very hard.

Leg Press: 790x8, 700x10, 610x 12, 430x20
-The only difficult set was the first, heaviest one.

Leg Curls: 130x12, 110x16, 90x20

Leg Extension: 230x8 for 3 sets
-Heaviest I have gone in awhile. Felt good

Seated Calve Raises: 230x20, 210x30, 190x40, 170x40

Overall, pretty decent workout. Finally got that 8th rep on leg press with 790. I wish my squat would hurry up and get back to where it used to be. I guess thats what I get for being 40 lbs lighter! lol
 
Thursday: Chest, Tris, Shoulders.

Dips: 135x5 for 3 sets.
-This was pretty rough. Had to use 3 plates attached to the belt instead of a DB because my gym only has them up to 130.

Incline Bench Press on Hammer Strength: 2 plates/side x 12
-Just wanted to get a little pump going.

Dumbbell Shoulder Press: 30x x20, 40s x16, 50s x12
-Yeah, I know its light, but my shoulder still hurts. I am slowly getting up there though.

Cable Side Raises: 50x12, 40x16, 30x20

V-bar Tricep Pressdown: stack x 12 for 3 sets
-Not like it used to be :(

Pec Deck Flies: 180x16, 195x12, 210x8
-This actually got very hard towards the end.

Cable Wrist Curls: 40x25 for 2 sets.

Overall, I this workout sucked. Everything felt heavy. I was pleased to be able to move up on dips again, but it felt heavier than I expected. But hey, I am only 165 lbs.
 
Friday: Back, Bis, Traps.

Barbell DL (no straps, no belt): 385x3, 425x2
-Slowly but surely getting back up there.

Smith Machine Under Hand Rows: 2 plates/side x 8, 1 plates+25/side x 8 for 2 sets.
-Had to lighten up after the first set. Too much weight to continue with.

High Cable Rows: Stack x 20 for 3 sets.
-Just getting a big pump for the upper back.

Straight Bar Front Lat Press Down: 160x12

Alternating DB Curls: 50s x 16

DB Hammer Curls: 50s x 20

Barbell Shrugs: 135x50
-Figured DLs hit my traps well enough, just getting a better pump.

Standing Calves Raises: 2 plates x 12 for 3 sets

Seated Calves Raises: 3 plates/side x 30

Overall, I am satisified with my DL today and hope to move up in weight next week!
 
Monday: Chest, Tris, Shoulders

Today was a very good workout.

Dips: 140x5 for 3 sets, 90x10.
-Easier than expected. Went slow and DEEP. Gonna keep going up.

Neutral Grip Incline DB Press: 80s x 8 for 3 sets.
-Last set was easier than the first 2. Wish I would have used more weight. I kinda changed the motion to be more like a fly/press combo and it was easier and felt better for my shoulder.

Cable Side Raises: 50x12, 40x16, 30x20
-I need to move up in weight.

Decline Skull Crushers: 110x12, 120x10, 130x6
-Worn out by my last set. Probably should have taken a longer rest. I will try again to get 8 on my last set next monday.

Pec Deck Flies: 180x12, 195x10, 210x8

Leg Press: 790x12, 840x10, 880x8

Seated Calve Raises: 170x30 for 2 sets

Calves Raises on Leg Press: 180x30

Overall, I felt good today. Very happy to continue seeing progress on my dips. If things go as planned, in 3 weeks I will be using my bodyweight on dips.
 
Tuesday: Back, Bis, Traps.

Close Grip Pull Downs w/Strirrups: 240x5
-Was impatient waiting for the close grip attachment, so I went ahead and did this.

Close Grip Pull Downs: 225x6 for 3 sets

Close Grip Cable Rows: Stack x20, Stack+25x20,
Stack+50x16
-Feeling stronger.

Straight Arm Front Lat Press Down: 160x16 for 3 sets

Alternating DB Curls: 50s x 20
-Felt stronger on these today.

Cable "Hercules" Curls: 50s x 12, 40s x 16, 30s x 20.

Machine Shrugs: 3 plates/side x 50, 4 plates/side x 40,
4 plates/side x 30.

Cable Wrist Curls: 4 sets
-Cant remember weight.

Strength is going up. Food is good.
 
Wednesday: LEGS

Barbell Squats: 315x3, 345x2
-This felt easier than the previous week, even though I jumped up 20 lbs. Getting my squat back!

Leg Press: 970x8, 880x10, 790x12
-Nice and deep. Have troubnle breathing when doing this because my knees choke me. Feels good to be using good weight again.

Leg Curls: 150x8, 130x12, 110x16

Leg Extension: 210x12, 230x10, 250x8
-Flet stronger on these.

Seated Calve Raises: 170x30 for 2 sets, 230x30

Great day. Felt much stronger than the previous week.
 
Thursday: Chest, Tris, Shoulders.

Dips: 145x5 for 3 sets
-Didnt think I could do after feeling weak on my warm ups. but it went well.

Incline Neutral Grip DB Press: 90s x 8 for 3 sets

Decline Barbell Close Grip: 225x8
-Just trying this one out after a long break. Not quite 325x3 as I used to do, but my shoulder didnt hurt. I will be back!

DB Side Raises: 35s x 20, 40s x 16, 45s x 12

V-bar Tricep Press Down: stack x 12, 180x16, 160x20

Cable Wrist Curls: 50x12, 40x20, 30x30

Overall, I am happy with the workout. Getting stronger every workout!
 
Friday: Back, Bis, Traps

Deadlift: 405x3, 445x2
-felt good. The last rep on 445 was extremely hard.le

High Cable Seated Rows: Stack x 20, stack+45x16, stack+90x12

Front Lat Press Down: 160x16 for 3 sets

Alternating DB Curls: 50s x 24

DB Hammer Curls: 30s x 40

Machine Shrugs: 220x50


Felt pretty strong. Just tried to get in and out, thus the short work on the biceps.
 
Monday: Chest, Tris, Shoulders

Dips: 150x5 for 3 sets
-EXTREMELY difficult. Glad to have completed it though.

Incline Neutral Grip DB Press: 80s x 10, 90s x 8, 100s x 8
-Felt pretty good. Neutral grip makes it difficult to stay steady.

Decline Skull Crushers: 110x12, 120x10, 130x7
-Missed the 8th rep on the last set. I need to get that next time so I can move up.

Single Arm Cable Side Raises: 60x12, 50x16, 40x20
-Most weight I have ever used on this lift.

Pec Deck Flies: 180x12, 195x10, 210x8
-felt very easy. need to add more weight.

Leg Press: 970x8, 610x20

Various Calves Exercises using TUT

Overall, felt strong, but I think my strength gains are slowing down.
 
Tuesday: Back, Bis, Traps

Close Grip Pulldowns: 240x5 for 3 sets, 180x12
-Getting stronger on these. Approaching my old strength.

Close Grip Cable Rows w/stirrups: Stack x 20,
Stack+12.5x16, Stack+25x12

-Felt good. Great upper back pump.

Front Straight Bar Lat Pressdowns: 160x16, 170x12, 180x8

Alternating DB Curls: 50s x 24
-Never done that many before

DB Hammer Curls: 55s x 16

Standing Low Cable Curls: 3 sets, cant remember weight.

Hercules Curls: 40lbs/arm x 16

Machine Shrugs: 3 plates/side, 50 reps for 3 sets.

Cable Wrist Curls: 5 sets

Felt pretty good today.
 
Wednesday: Legs

Squats (ATG): 325x3, 355x1 :(
-Pitiful. First set was easy, second one, I dont know what happened.

Leg Press: 970x8, 880x10, 790x16
-First set was very hard. Last last two were easy.

Hack Squats: 4 plates/side x 12
-Hard. Legs worn out.

Leg Curls: 150x8, 130x12, 110x16

Leg Extension: 210x12, 230x10, 250x8

Seated Calve Raises: 6 sets, various weight and reps.

Overall, crappy day. I guess I will just have to step it up next week.
 
Thursday: Chest, Tris, Shoulders

Dips: 155x5 for 3 sets, 130x8
-Hard, but felt strong. The last rep on my last set with 155 was the longest slowest rep I have ever done.

Neutral Grip Incline DB Press: 100s x 8 for 3 sets

DB Sides raises (rotate DBs completely, touching at the bottom, and ending touching above me head): 25s x 20,
30s x 15, 35s x 10

V-Bar Tricep Pressdowns: stack x 12, stack +12.5x10,
stack +25x8

Pec Deck Flies: 180x16

Cable Wrist Curls: 60x25

Felt strong today. After monday's workout, I didnt think I would be able to complete all my sets on dips.
 
OK, so I am behind on my log due to laziness. I will just have to hit on the highlights of Friday's workout: Back, Bis, Traps.

Deadlift: 405x3, 455x2
-EXTREMELY HARD

Thats about all ya need to know about that workout. That was the most important thing. I also did pull downs, rows, front straight arm lat press downs, and some trap and bicep work.

OK, now on to Monday: Chest, Tris, Shoulders.

Dips: 160x5, 170x4, 180x3, 135x8
-Felt very strong. It was nice to have 4 plates hanging on the chain. And I dont do any of this half rep crap you see all the time. As one guy who was watching me put it: "the range of motion was insane."

Neutral Grip Incline DB Press: 100s x 8, 80s x 12

Hammer Strength Flat Bench Press: 2 plates/side x 12
-Just playing around.

Decline Skull Crushers: 110x12, 120x10, 130x7
-Cant get the elusive 8th rep on 130. I was close though.

Cable Side Raises (behind the back): 50x12, 40x16, 30x20
-Behind the back makes it more difficult, but it felt good on the delts.

Pec Deck Flies: 180x12, 195x10, 210x8
-Easy. Need to use more weight.

Calves Raises on the Leg Press: 4 sets

Overall, very satisfied with today's workout.
 
Tuesday: Back, Bis, Traps

Close Grip Pull Downs- 240x5 for 3 sets, 180x12
-Felt heavier than expected :(

Close Grip Cable Rows: Stack x 20, Stack+25x20, Stack+50x16, Stack x 20.

Straight Arm Front Lat Press Down: 150x16, 170x12, 190x8

Machine Shrugs: 3 plates/side x 50 for 3 sets

Alternating DB Curls: 55s x 16, 45s x 24

Hammer Curls: 40s x 32

Cable Curls: 3 sets, cant remember weight.

Cable Wrist Curls: 3 sets

Alright workout. Nothing special.
 
Wednesday: Legs

Squats (ATG): 325x3, 355x2

Leg Press: 970x8, 880x12, 790x16, 610x20

Leg Curls: 150x12, 130x12, 110x16

Seated Calve Raises: 4 sets.

Didnt do leg extensions because there was some guy on the machine forever and my quads were spent. But, it was a good workout and made some improvements!
 
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