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Mega_Man - Training Log
Figure I should have a real log for once.
Age: 20
Height: 5' 11"
Bodyweight: 170lbs
My 5RM's as of 9/17/12:
Squat: 210. low bar, below parallel.
Bench: 155.
Press: 115. Cleaning the weight before pressing.
Deadlift: 255. deadstop.
Chinups: 13.
Pullups: 10.
Workout A
Squat 3x5
Press 3x5
Chins/Pullups (Alternating)
Workout B
Squat 3x5
Bench 3x5
Deadlift
Edit: Now deadlifting after bench.
Optional Accessory: Poundstone curls, Calf raises
Prehab: Adductor machine, Chest flies
Yesterday's workout:
9/19/12
Bodyweight: 170lbs
Squat: 45x10, 115x5, 135x3, 170x5, 170x5.
Felt heavy. Friday is not looking good.
Press: 45x10, 65x5, 85x3, 105x2, 125x1, 115x5,4,4. 50% Sets: 65x16, 8.
Did not get all reps. Going to repeat this workout.
Dead: 135x5, 185x3, 225x2, 270x1, 255x5. 50% Sets: 135x16, 8.
Last two reps were tough.
Poundstone Curls: 10lbs x 100 reps.
Calves: 50x100 reps.
Last edited by Mega_Man; 11-01-2012 at 05:31 PM.
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9/21/12
Squat: 45x10, 115x5, 135x2, 185x1, 225x1, 210x3x5
Felt pretty heavy but overall doable. No back off sets this time.
Bench: 45x15, 95x5, 115x3, 135x2, 170x1, 160x5,5,4. 160x1. 160x2. 115x10,5.
My spotter touched the bar on the last rep so I'm not counting it. Overall benching went much better than expected. Learned a lot about my form. Need to work on keeping my traps on the bench, and lowering the bar with much more control. Considering moving my grip in more than normal to see how it feels.
Pullups: 10,7,5
Last edited by Mega_Man; 09-21-2012 at 09:38 PM.
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9/24/12
Bodyweight: 172 lbs
Workout A
Squat: 45x10, 115x5, 135x2, 185x2, 235x1, 220x5,5,3. 125x12,6
Very solid. Didn't get enough depth on the last rep.
Press: 45x10, 65x5, 85x3, 105x2, 125x1, 115x5,5,5. 80x12,6
Switched over to false grip today. Very very solid session.
Chins: 14, 6, 5
Smith Machine Calf Raise: 50x100
Last edited by Mega_Man; 09-26-2012 at 09:41 PM.
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9/25/12
Some steady state around the neighborhood. 5 laps. 20 minutes.
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9/26/12
Bodyweight: 170
Workout B
Squat: 45x10, 115x5, 135x2, 185x2, 235x1, 220x5,4,3
Tough. The cardio killed my legs. Just gonna have to push through it.
Bench: 45x15, 95x5, 115x3, 135x2, 170x1, 160x4,3,3. 115x12,6
Again, tougher than last time.
Dead: 135x5, 185x3, 225x2, 265x4
Not bad overall.
Last edited by Mega_Man; 09-26-2012 at 09:41 PM.
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9/27/12
6 laps. 30 minutes.
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9/28/12
Bodyweight: 170
Workout A
Squat: 45x10, 115x5, 135x2, 185x2, 220x4,3,3.
Once more the cardio is taking it's toll. Gonna have to eat more.
Press: 45x10, 65x5, 85x3, 105x2, 120x4,4,4. 80x12, 6
Pullups: 12, 7, 5
Felt like an 80% day
Last edited by Mega_Man; 09-28-2012 at 03:39 PM.
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10/1/12
Bodyweight: 171
Workout B
Squat: 45x10, 115x5, 150x2, 185x2, 220x5,5,5.
Went very well despite the first set feeling tough.
Bench: 45x15, 95x5, 115x3, 135x2, 160x5,5,5. 115x15,6
Benching was very very strong today.
Dead: 135x5, 185x3, 225x2, 265x5
Last two reps were a grind.
Last edited by Mega_Man; 10-01-2012 at 03:21 PM.
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10/3/12
Bodyweight: 170
Workout A
Squat: 45x10, 115x5, 150x2, 185x2, 220x3x5.
I have to work on my form, but mostly being a little faster on the eccentric.
Press: 45x10, 65x5, 85x3, 105x2, 120x3x5. 80x12,6
Strong pressing today.
Chins: 15, 6, 4
Finally hit 15 reps.
Calves: 70x100
Higher 10% day
Last edited by Mega_Man; 10-04-2012 at 01:10 PM.
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10/4/12
Steady State. 6 laps. 20 minutes.
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