T training Log

[tii]

ayoo thought I would start logging my workouts, I previously had a log a few years back but I broke my hand so that kind of got put on hold. Currently bulking up.

176cm

87kg

23

13-15%

Day1 Str: Shoulders

Day1 Size: Back

Day2 Str: None

Day2 Size: Legs

Day3 Str: Bench

Day3 Size: Arms

Day4: Off/Indoor soccer

Day5 Str: Back

Day5 Size: Shoulders

Day6 Str: Legs

Day6 Size: Chest

Day7 Str: Arms

Day7 Size: Abs

typical 5 day bb split, with 3 working compound strength sets, 2 aux compound strength sets.

[tii]

Day1: STR Shoulder, Size Back

1/6 11 july

D/B Shoulder: 30x5,32.5x10,35x5

D/B Side Lateral: 15x8,15x8

--

Cable Row: 80x10,85x10,90x10

Wide-grip Pullups: bwx10, bwx10, bwx10

Cable trap row: 68x10, 68x10, 68x10

smith pendlay: 20kgxfail, 20kgxfail

--

2/6 18 July

D/B Shoulder: 30x5, 35x5, 35x5

D/B Side Lateral: 15x8, 17.5x8

--

Pullups: bwx20,+10x10,+15x10

Cable Row: 70x10, 75x10, 75x10

Cable trap row: 68x10, 68x10

lawnmower: misc

3/6

D/B Shoulder 35x5x3

D/B Side Lateral: 17.5x8 17.5x8

--

Cable Row: 75x12, 85x12, 95x10

Pullups: +10x10, +15x10, +15x10 (needed spot)

Cable Trap Row: 75x10, 85x10

Cable pulldown: 5 platesx20, 7 platesx12, 7platesx12

4/6

Snowboarding /deload

5/6

D/B Shoulder 30x5, 35.5, 37.5x5(pb)

D/B Side Lateral: 17.5x8, 17.5x8

--

Cable Row: 80x12, 90x10, 95x10

Pulluos: bwxheaps, +15x10, +15x10

Cable trap row: 68x12, 77x12

Reverse Fly: 7 plates x heaps, 9 plates x 12-15

6/6

D/B Shoulder 35x5, 37.5x5, 37.5x5 (last rep was a lil shaky)

D/B Side Lateral: 17.5x8, 17.5x8

--

Cable Row: 80x12, 90x10, 100x10 (100 was messy)

Pullups: +10x10, +15x8, +20x8(then spotted till failure)

Cable trap row: 77x12, 82x15 (cheated)

Reverse Fly: 7 plates x heaps, 10 plates x 10ish single arm

[tii]

Day2: Size: Legs

1/6

Squats: 70x10,80x10,90x10,100x10

Leg Press: 200x20, 240x20, 240x24

Lying Hamm: 50x15,50x15

Quad Curl: 65x15, 65x20 65x20

Leg press calf: 200x20, 240x20, 240x20

Donkey: 55x20, 75x20, 75x20

Hamms still fried from last Friday SLDL

2/6

Squats: 90x10, 100x10, 105x10

Leg Press: 200x20, 240x24

Lying Hamm: 80x20, 90x20, 100x17

Quad Curl: 65x20,75x20,85x15-> drop set 40xheaps

3/6

Squats: 100x10, 100x10, 105x10

Leg Press: 240x20, 280xheaps (not full range tho)

GHR negatives: 12-15x2 (not quite strong enough to do one by myself or it's my CNS getting used to it.

Quad Curl: 75x20, 85x15 drop to 40x10

Lying Hammstring: 100lbsx20, 110x15 -> 50xheaps

4/6

Squats 100x10, 105x10, 105x10

Leg Press: 240x20, 280x24 - > 240x15 - > 200x15

GHR negatives: 12-15x3

Quad Curls: 75x10, 85x10 (so gassed at this point)

5/6

Squats 100x10, 105x10, 105x8 (bah)

Leg Press: 240x20, 280x24 - > 240x15 - > 200x15

GHR negatives: 12-15x3

Quad Curls: 75x20, 95x15

Lying Hamm curls: 90x20, 105x15

Bit annoyed I wasn't feeling my squats, think it was a mixture of lack of sleep, deadlifts on weekend and lack of creatine.

6/6

Squats 100x10, 105x8, 110x8 (pb & ez)

Leg Press: 280x12, 320x10, 340x10 -> 280x10 -> 240x10 (not quite enough depth)

GHR negatives: 2 sets

Quad curls: 65x15 (slow), 95x12 (fast)

Hamm Curls: 95x15 (slow) 105x12->65x5 (fast, slow drop set)

Donkey Raises: 65x20, stackx10, stackx10

Good sesh, got stacks of leucine, creatine and new multi.. squats felt great, even paused for 2 seconds on last rep.

Leg press wasn't deep enough, starting to feel like I'm doing newbie reps on my 3rd set, however I got deeper in the drop sets. GHRs are feeling great, think I can do 1-3 full ones now, will keep this on next program.

[tii]

Day3: Strength Chest Size Arms

1/6

Chest Str:

Bench, 80x5, 85x5, 90x3

Inc flies, 20x8, 22.5x8, 22.5x8

Arms Size:

Pullups bwx15, +10x10, +10x8, +10x7

Dips: +20x10, +20x10, +20x10

Ez-bar curls: 30x10, 35x10, 35x10(5)

cable pushdown: 7platesx12,8platesx12, 9 platesx15,

DB Hammer: 17.5x10, 17.5x10

ez-skullcrushers: 30x10, 35x10, 35x10

Arms felt a bit fatigued, bit I wasn't looking to go to heavy first week anyway. First time heavy benching for a while so I expect the weight to go up quick.

2/6

Chest Str:

Bench, 80x5, 85x5, 90x5

Inc flies, 20x8, 22.5x8, 25x8

Arms Size:

Pullups bwx10, +10x10, +15x8

DB Hammer: 17.5x10, 17.5x10, 20x8

cable upright curls:2platesx20, 3platesx15

Dips: bw+20x5, bw+30x5, bw+40x5

Pushdowns: 9platesx15, 10platesx12, 11platesx10 (5plate dropset)

cable kickback: 6.25kgx15, 6.25x15, 6.25x15

Need to check bench teach, think I'm rolling my shoulders forward slightly. Dips were good, infact everything was pretty good. Only slight issue is grip strength on hammercurls due to broken finger. I might single strap next week.

3/6

Missing a week here, not sure why I did train.

4/6

Bench 85x5, 90x5, 95x3, 100x1

Inc Flies 22.5x8, 25x10

pullups

hammer curls

cable upright curls

dips

cable pushdowns

kick backs

5/6

Bench 90x5, 95x5, 100x5 (wasn't clean and I kept rolling my shoulders up sigh*******

inc flys 25x10, 27.5x8

Pullups

Hammer curls

Cable Upright curls

dips

cable pushdowns

kick backs

[tii]

Day4: abs + indoor soccer

1/6

Should be in a nice social grade for soccer 8) ,

no abs start next week

2/6

[tii]

Day5: 1/6 Str Shoulder, Str

D/B Row: 45x5, 45x5, 47.5x5

Smith Shoulder Press: 50x5, 55x5, 60x5

Hammer Lat: 100x5, 110x5, 120x5

Shoulder Row: 40x6, 42.5x6, 45x6

Trap pull-down: 70x6, 77x8, 77x8

Hammer shoulder press: 60x5, 70x5, 75x5

pullups: bwx12, bwx8

2/6

D/B Row: 45x5, 47.5x5, 50x5

Hammer Shoulder: 80x5, 85x5, 85x5

Hammer Lat: 120x5, 120x5, 130x5

Shoulder row: 45x5, 50x7, 52.5x5

Trap Pull-down: 77x8, 84x8

3/6

snowboarding

4/6

d/b rows 50x5, 52.5x5, 55x5

hammer shoulder: 80x5, 82.5x5, 90x3 (fart ruined my set)

Hammer Lat: 120x6, 130x5, 135x5

Shoulder Row: 50x5, 50x5

Trap Pull-down: 77x8, 84x8

5/6

3/b rows 50x5, 52.5x5, 55x5

hammer shoulder: 80x5, 85x5, 90x5

hammer Lat: 140x5, 150x5, 160x5 (1 arm at a time)

shoulder row: 52.5x5 52.5x5

Trap Pull-down 77x10, 90x5 (to heavy)

[tii]

Day6:

1/6 Leg Str Chest Size

Squats: 85x5, 90x5, 100x5, 110x5

GHR: bwx-8, bwx-8, bwx-8

Quad Curls: 85x8, 95x8, 105x8

Pretty average; was meant to do deadlifts, but I didn't have my straps, felt weaker probably due to intake, and late night.

Carb up now and hope chest goes better in 2 hours.

Incline D/B: 35x10, 35x10, 37.5x8

Flat Bench: 60x15, 70x10

Cable: Misc (can't remember)

2/6 Leg str

Deadlifts: 140x5, 150x5, 160x1(grip sux)

Squat: 80x5, 100x5 (wasn't meant to do but hack squat being used)

standing calf-raises: 250x20, 250x24

Still no straps sigh, 150 felt good tho

Incline bench: 70x10, 75x10, 80x6 (dropset 60x15)

Flat D/B: 35x10, 37.5x6, 37.5x5

Machine fly: 100x10, 110x10

Cable upright fly: 3 platesx15, 3 platesx15

d/b pullover: 22.5x12, 25x10

Incline bench felt good, bit weaker than I expected tho, flat d/b felt like I was to blown out, think I will switch to either decline/hammer, although my 35kg set felt really good.

3/6

Snowboarding

4/6

Deadlifts: 140x5, 160x5, 160x5(grip sux)

Hack Squat: 80x5, 100x5, 120x5

standing calf-raises: 300x20

Incline bench: 70x10, 75x10, 80x8

Flat D/B: 32.5x12, 35x10, 37.5x8 (wasn't positioned right)

Machine fly: 100x10, 120x10 cc hammer press

Cable upright fly: 3 platesx15, 3 platesx15

d/b pullover: 22.5x12, 25x10

5/6

Deadlifts 140x3(warmup) 150x5, 160x5, 170x4 (bitched out on last one )

Hax squat 100x5, 120x5, 130x5 (was easy, I'm going deep but I think I'm taking the tension off at the bottom of the lift)

--

Incline bench: 70x10, 75x10, 80x10(easy)

Flat D/B 35x10, 37.5x10, 40x6

Machine fly 120x10, 130x10 cc pushups

Cable upright fly 21x12, ss 25kg pullover

Cable low fly 28x12 ss 25kg pullover

[tii]

Day7: STR Arms, ABS

1/6 none start next week

2/6

Arms:

Preacher Curls: 30x10, 35x8, 40x8

D/B Curls: 20x8, 20x6 (gas in tank)

Lying skullcrushers 30x12, 40x8, 40x8

Abs:

Jetpack leg lifts: bwx15, bwx20, bwx20

Cable crunch: 42.5x20, 42.5x20, 42.5x20

oblique crunches: bwx15, bwx15

gym closed :/

3/6

Snowboarding

4/6

To sore, was a bit gutted about abs but they were slightly fried. Next week for sure.

5/6

[poos_n_wees]

woohoo!

Woohoo!

Hey mate.. Guts about the hand. Is it back to 100%? And am I reading your split right that you train twice a day? Or are the strength/size in the same workout?

[tii]

Broke my 3rd metacarple in Thailand 2009, 2 years later it has about 80% range of motion 90% strength, don't think it will ever be 100% again, too much scar tissue in around my knuckle.

Had surgery on my right wrist July 2010; almost 100%, still a bit week in a traditional press up position... this year just trying to stay injury free~

I use to train twice a day on this reutine but I just don't have the time at the moment with work. Body definatley liked training twice tho, and I could put down a lot more food a day and had great gains.

I still break up Squats and Chest on Saturday tho.

[mike27]

do u just eat protein?

just read ur post above

shakes chicken and tuna?

[tii]

I only really monitor my protien amounts at the moment, as long as I'm hitting my P numbers I'm not to fussed.

My diet is;

Oats

Shake (40-50g)

-

Tuna (185g)

Salad*

-

Chicken (150-200g)

Carb source*

-

Meat* (150-200g)

Carb source*

-

Pre - VitC, Creatine,

Intra - 5g Leucine, raro

Post - Shake (40-50g, 30-50g Dex, Milo, salt, Creatine, L-leucine)

-

200g Steak,

Vege

Pasta/potatoe

-

Shake/Cottage Cheese

Supps

Multi, fish, creatine, vitc, L-leucine,

* = whatever I have preped

[tii]

1/6 leg size

decent leg workout, bit later on at night cos my 3rd meal of the day ran it a bit close to when I wanted to train.. took an extra 2 hours to hit macros I like before a workout.

Hamms were still smashed from Friday. I got back from 4 weeks in China the week before, so I knew they were going to take a bit longer to revive. Still hit them with a few sets of lying which were nice painful slow sets & I didn't feel them at all during squats.

[tii]

Been having decent workouts, need some new straps since I've lost . few t

next week 35x5x3 on d/b shoulder then week after go for the 37.5s. Slightly worried about doing incline d/b press then 2 days later heavy d/b shoulder so I might change to barbell till I've overloaded my shoulders.

Need to put down some more carbs to, now that I'm getting to the business weeks of my overload

[tii]

2/6

Chest Str:

Bench, 80x5, 85x5, 90x5

Inc flies, 20x8, 22.5x8, 25x8

Arms Size:

Pullups bwx10, +10x10, +15x8

DB Hammer: 17.5x10, 17.5x10, 20x8

cable upright curls:2platesx20, 3platesx15

Dips: bw+20x5, bw+30x5, bw+40x5

Pushdowns: 9platesx15, 10platesx12, 11platesx10 (5plate dropset)

cable kickback: 6.25kgx15, 6.25x15, 6.25x15

Need to check bench tech, think I'm rolling my shoulders forward slightly. Dips were good, infact everything was pretty good. Only slight issue is grip strength on hammercurls due to broken finger. I might single strap next week. Crank more weight and eat more. Will start loading creatine probably next week when I start getting close to 100%.

[tii]

Finished week 2 successfully. Hit all my meals hit all my workouts, minus one ab workout. Feeling relatively sore from getting back into deadlifts (punnn), but expect it to subside for Tuesdays leg session.

Week 3 is my last week before cranking for new bests on my strength cycle, so I will try to keep the volume tidy.

More carbs more fat, loading creatine

peow peow

[tii]

Going away snowboarding this weekend. Bit gutted about it from a gym perspective, I'll miss out on 3 sessions at least 2 sessions and be depending on my eating I might have to wait a week before overloading my shoulders. My training partner is also back after I took 4 weeks off in China and he had 3 weeks off in Nelson back to back.

Had a decent leg session last night, squats are feeling great. Still need to work on my technique but I'm getting deep for reps. Had a nice max effort session on leg press, got some pretty decent lactic acid build up in my quads failing after about 40 reps (assisted from probably about 25 and dropping 60kg at about 30 rep mark). Weren't knee to chest but they served the purpose I wanted.

Haven't missed a meal for awhile now and have increased my carbs this week by about 100.

Prep for today is;

250g pasta (dry weight for 2-3 meals)

200g chicken breast

3 drumsticks

2x85 smoked tuna

Chest Str and Arm size tonight, might go for 100 bench which would be nice and 45kg dips.

[tii]

Been training hard. Had a few set backs with going away snowboarding but I'm back on track.

I don't have any leucine at the moment which is annoying but it's on the whey.

2 more weeks of current program then I will switch up my strength exercises for Size and rotate a new program in for Strength. Stoked about the 37.5s on D/b Shoulder. I started at the top of the lift and only went to parallel but it felt clean and in a few weeks I'm sure I will feel comfortable. Goal this year was the 40s but a dirty set of 42.5s might be on the table if I play my cards right.

Trying to put down a lot more food now that I'm in the business end of my 6 week plan.

Diet today

cup of oats,

Dirty shake with a lot of milo

3 drumstix, instant noodles

185g tuna, half an uncle bens instance rice

4 drumstix, noodless, other half of rice

50g whey shake, dex,

200g beef, veges, kumera

40g whey, 120g cottage cheese,

rip Zyzz

[tii]

just finished strength legs. Bit gutted I didn't get the 170x5, It was feeling heavy but I could of muscled it out. I'm still not used to training at lunch time and getting in food prior... was walking down the street finishing my steak in a glad bag.

I've got two more weeks to get to 180x5 my old pb... I think it's just taxing doing back strength the day before.. I'm not doing any bb rows, t bar rows etc but still taxes my deadlift

Carb up now and then chest size at 5:45pm

pic of shoulders last night, my proper camera was dead.

[tii]

Had a good session tonight which was probably aided by creatine, leucine and orange triad that arrived from the states today woohoo

37.5s feeling great, going to either try for 3 sets next week or 2 sets second of which will be till failure and see how many reps I get.

back is also destroyed. Did some lighter sets squeeze sets before overloading on a messy 100 which seemed to work wonders.

[tii]

Had an average climax to my 6 week overload, week 5 ended up being my best except for shoulders. Body started to get overtrained last week, sore wrist, collar bone as well as a medicore arms workout.

Looking forward to my deload week this week.

Shoulders:

Smith shoulder (will become seated military)

d/b shoulder press

side laterals cc machine press

cable side laterals cc front raises

week1 (deload + 3 sets)

week2 (extra 3 sets)

week3 (extra 3 sets)