tpc's training journal

[t-p-c]

Sex: male
Age: 20
Height: 6'
Weight: 185 lbs
BF%: 12ish

Squat: 315x1
DL: 405x1
Bench: 245x1

Training experience: body part splits in high school, starting strength, sf 5x5, upper lowers

Current plan: Monday - chest/shoulders/tri, Tuesday - legs/back/bi, Thursday - chest/shoulders/tri, Friday - legs/back/bi

Anything else you want to know just ask

[t-p-c]

Monday October 1, 2007
chest/shoulders/tri

incline bb bench
45x10
45x8
95x5
135x3
160x1
185x5x3

cgbp
45x8
135x5
185x8
185x6

db lateral raise
25x10x2

dips
BWx15
BWx12
BWx12

machine shoulder press
125x8
125x6

reverse grip pressdown
120x10x3

comments
Wasn't feeling incline bb bench today so I just did 3 sets of 5 and decided to move on. First time doing cgbp in a while. Grip was a little inside shoulder width. I think 205x5 is my best on those. I recently read an elitefts article about dips in the 10-15 rep range for intermediate lifters instead of lower reps. I would usually add weight on those but after reading the article i decided not too. Machine shoulder press for delts becase at that point my stabilizers were fried. Had a great pump after pressdowns. I didn't do any RC work, Ill do that later this week. I have a big Management exam Wed so I don't know if I am gonna make it to the gym tomorrow.

[t-p-c]

Here is that article I was talking about...

http://www.elitefts.com/documents/five_things.htm

[Misanthrope]

Hey, nice see you finally start a journal. Consider me on board.

[t-p-c]

Hey, nice see you finally start a journal. Consider me on board.

Thanks. Glad to have you on board!

[t-p-c]

No workout today because I have to study for an exam I have tomorrow. I will do legs/back/bis tomorrow night.

[t-p-c]

Wednesday October 3, 2007
legs/back/bi

squat
45x10
95x6
135x5
185x3
225x3
250x1
275x1

315x3
275x7
135x16

bb row
45x8
95x5
135x3

185x5x5

bb curl
45x6
65x3
95x3
105x3

135x3
95x10

hypers
25x10x3

ab work
3 sets

comments
Great workout tonight. I felt real good during squats so I decided to go heavy. My friend was there to spot which was reasuring. 315x3 is a pr! My face was beat red during the set haha. Rows were from the floor, deweighted after each rep. Decided to go wild on bb curls, never attempted 135 before, so that was exciting. First rep was clean, second 2 reps were slightly cheated (like BigD's). Overall, I was very happy with the workout!

[Misanthrope]

Nice job. What do you normally do for squats when you don't go heavy like you did tonight?

[t-p-c]

Nice job. What do you normally do for squats when you don't go heavy like you did tonight?

I usually stay around 5 reps. For example, last week I did 245x5x5. I change up my rep ranges depending on how I feel. I have a bit of a squat ass though and I would like to bring up my quads. I tried front squatting but my form isn't great. I will probably do some high rep leg presses after dl this weekend.

[ddegroff]

Strong squat PR!

How long have you been doing your current routine?