View Full Version : Ray's Log

08-28-2010, 08:51 PM
Hey guys, going to be updating my log up here so I can see my growth over time.

- Lifting since aug 09
- 6'2 - 190lbs currently

Running EXMGQ's simple routine, not the extended version.

Running the warrior diet:

Training Day:
Wake up: 8:30
9:00 - 20g casein shake + 2 fish oil pills
1:00 - 20g casein shake + 2 fish oils
10min before lift: 10g Glutamine pre w/o
3:00 Lift (25g bCAA intra workout)
4:30 - 40g protein shake, 42g carb shake + multivitamin + vita D
6:30 - start eating
9:30 - 20g casein shake + 2 fish oils

Non training day:
Wake up: 8:30
9:00 - 20g casein shake + 2 fish oils
1:00 - 20g casein shake + 2 fish oils
5:30 - 20g protein shake
6:30 EAT
7:30 - 20g protein shake after meal
9:30 - 20g protein shake + 2 fish oils

I've been eating 2500 calories a day for 2 weeks now running the warrior diet, but i'm going to switch it up now that I'm at school and lifting again to 3400 on a squat/deadlift (W/F) day, 3000 on a non training day. Going for 180-220g of protein a day, eating on the warrior diet protocol so big ass salad first, meats, then carbs. I will be logging everything I eat in fit day.

So far this week:

--Monday 8/23

Wide Grip Bench
45 x 10
135 x 6
155 x 2
165 x 6
165 x 5 (fail on 6, didn't have my normal partner spotting me so didn't get to squeeze out a good rep with some assistance either)

Decline Bench
45 x 10
115 x 6
125 x 6
135 x 6

BW x 5
BW x 6 (damn, dips always feel bad after the two benches. Hopefully I'll be able to move up to at least 2 good sets of 10)

Upright Row
70 x 10 (went a little light on this today since it was my first day back lifting)

--Wednesday 8/25 (Weight: 190, was 197 2 weeks prior coming back from a month overseas with a 90% carb diet.. awesome, can see myself lowering that there body fat)

Squats (Going to have videos next week, switched from a wide toes out stance to an inside shoulder feet straight forward squat)
45 x 8
45 x 8
135 x 6
135 x 6
135 x 5
135 x 6
135 x 6 (felt pretty good doing the new form, will get videos to make sure i'm acclimating well)

Leg Press (the actual LP with plates at my gym was roped off today, had to use one of those retarded cable weight ones)
120 x 8
180 x 5
225 x 7
255 x 10

Calf Raise (sit down calf raise with plates)
90 x 10
90 x 10
90 x 10

--Saturday (finally got started on my BCAAs and protein today, got the delivery) Weight: 191 lbs
Deadlift (Having DL'd since may so trying to go light today to get good form, will have videos up ASAP)
115 x 3
115 x 3
115 x 4
135 x 5
155 x 5
165 x 5
185 x 5
185 x 5

Pull Throughs
85 x 10
105 x 10

BB Row
95 x 6
145 x 5
145 x 5 (last rep couldn't get it fully up to my stomach/chest area, a little off)

Pull Ups
BW x 6
BW x 3 (did 2 negatives after barely getting 3 with 10 seconds on the way down)

Reverse EZ bar curl
60 x 7
50 x 8

Gonna be updating this regularly! Thanks for reading if you did. Any suggestions are great and appreciated. Will have pics up soon too!

09-01-2010, 03:49 AM
Tuesday 9/1

Cheated a bit today on my diet, went to Beto's.. hopefully that wet chorizo burrito and 2 beef tacos had some protein in it!

Wide Grip Bench
45 x 10
95 x 4
135 x 4
170 x 6
170 x 6
- awesome, moved up 5 lbs and got the full two sets of 6 this week. Felt like the 6th rep on 170 was pretty hard, but I got it up without help from the spotter.

45 x 10
95 x 4
140 x 6
150 x 6
moved up some good weight here too, didn't feel as fatigued as last week. BCAAs during w/o and glutamine before are awesome.

~ 1 hour basketball break because I had to fit in lifting right before my basketball class and didn't have enough time

x 8 (might have reached 10 but mental fatigue made me stop)
x 10

Upright Row
80 x 9 (10th rep couldn't get it past upper chest)

feeling great this week, possibly just placebo from bcaas and glutamine and that extra protein powder! The low volume EX routine is really helping me up the intensity. Squats are going to go great tomorrow, hopefully this semester I can move my squat weight back up and get it at least to 240/250ish so I'm not benching the same weight I squat! (Should probably mention here for the record that last december I injured my knee so couldn't do legs and that's why my squat/DL are drastically low compared to bench)

09-01-2010, 07:44 AM
Good stuff man! Keep at it!

09-04-2010, 04:44 AM
Thanks Gonzo!

Friday 9/3 - Weight: 191

Overall the last few weeks on the warrior diet have been going great. I've been starting to do poorly calorically because I keep missing "grill" time at the cafeteria at my university so i'm not able to get the 3 chicken breasts each night. Also been letting loose a bit regarding what carbs i'm eating. I'm not too worried because i've been trying to consistently get 3-4 micellar casein shakes a day so I'm around 160-170g protein a day. Carbs might be a bit high, but mirror says i'm losing fat at a slow pace off my face/arms so the recomp is going well. Not to mention you don't break 2 weeks of carb binge eating in Taiwan with 2 weeks of dieting..

Swapped back to my normal squats today because keeping narrow shoulder stance feet forward feels too awkward for me. Got some critiques at the gym and my normal slightly wider then shoulder and toes out a bit form is good, going parallel.

Pause Squats (2s~ ish on the pause, couldn't do it for too long at higher weights)
45 x 10
135 x 6
145 x 6
145 x 6
155 x 6
160 x 6 felt pretty slow/fatigued in the sticking points but i'm confident i'll be able to move the squat up at least 5-10 lbs a week for two sets of 6. My goal i sto be at 215 solid for 2 sets of 6 reps in 3 months, so if I can move up 5 lbs a workout i'll be there. Will be hard though.

Leg Press (finally got the 30/40 degree plate one working at the gym, no more terrible cable machine)
270 x 10
310 x 5
360 x 5 (felt this weight was pretty good, first weight I really thought I could only do 6 or 7 reps at)

Calf Raises (on the leg press, man these hurt wearing vibrams)
180 x 15
180 x 10 (did these slow on the up/down with pause at both ends)


Played some basketball as per friday ritual for about an hour and a half, 3 5v5 pick up games. Pretty tired after that.

09-09-2010, 04:05 AM
9/7 - Tuesday

Deadlift (didn't rotate variation, just stuck with normal today)
135 x 5
155 x 2
175 x 2
195 x 5
215 x 5 (form started to break down a bit around 4 or 5 so I stopped. felt a bit tired and may have lost some arch in my back, but it didn't feel too bad.)

Pull Through
85 x 6
110 x 10
110 x 10

BB Row (man wtf, tried to do 135 today and couldn't get that crap up to my chest. Must've been the heavy deads)
95 x 6
145 x (FAIL)
125 x 6
125 x 6

Pull Ups
x 5 (half way on 6)
x 2 (1 negative, was pretty beat)

Reverse EZ Curl
60 x 6
50 x 8


2 hours of basketball

09-13-2010, 07:57 PM
Skipped a few lifting days due to some family issues last week.

9/13 - Weight: 193

45 x 10
95 x 6
135 x 4
165 x 1
175 x 6 - last 2 reps were a huge struggle so I went down
170 x 4 - man, couldn't get the last 2 reps. I can only do 5s cause there's no 1 lb weights at my gym.. I want to do 172.5 next week but I dunno what to do now.

45 x 10
95 x 6
135 x 2
155 x 6
155 x 5 (missed last rep)

x 4 (ugh)
x 3 My tri's feel so hammered doing these after the two bench variations.

Upright Row
80 x 10

09-22-2010, 10:52 PM
More issues so I haven't been lifting, but i'm back in the game now.

9/22 - Weight in: 191

45 x 6
135 x 6
155 x 6
165 x 2
170 x 6 (felt pretty hard)
160 x 6 (knees started slightly buckling on the last 2 or 3 reps. probably going to do less reps for each warmup, 10x at 45, 4x 135, 2x 155, 1x 170 and go from there.

Leg Press
180 x 5
270 x 2
310 x 2
360 x 5
360 x 8 (reps to fatigue)

Calf Raises on the LP machine
200 x 10
250 x 10

1 set of neutral pull ups to failure
BW x 7

09-23-2010, 09:59 AM
Nice work, I'm doing EXMGQ's simple routine aswell, its working well

09-24-2010, 11:17 PM
Thanks man! I love this routine. It really feels low volume but you get a lot of work in and the intensity is great.


45 x 10
135 x 3
155 x 2
170 x 8 Bumped it to 8 reps because last week I did 175x6 and then only got 170x4. My college gym has no 1lb weights so i'm only able to move it up 5 lbs..
175 x 4 Could not get it up on the 5th rep. I moved it up to 175 because the 170 x 8 felt pretty good. Next week I will most likely try 175 x 6 for two sets. If I fail on the second set before 5 or 6 I will move down to 170 x 8 for two sets, and then try again the next week.

Decline Press
45 x 10
95 x 3
135 x 2
155 x 6
155 x 5 (Couldn't get that 6 rep, but I should be able to hammer it out next week.)

x 4
x 5

Upright Row
70 x 8
80 x 9 (Couldn't get it high enough on the last rep!)

2 Hours of basketball with some friends for cardio/fun.

10-02-2010, 04:58 AM
Damn I've been missing a lot of days recently due to school. Hopefully that's the last week of shit so I can start lifting normally again.


135 x 4
175 x 2
205 x 6
215 x 6

I realized that more warm ups for the DL haven't been helping me much. I already do a 5min jog before I start and warming up quickly rather then doing 3 or 4 sets of 6/4/3 reps has been helping me from not fatiguing as quickly.

Pull Through
85 x 15
110 x 10
110 x 10

Barbell Row
95 x 5
115 x 6
115 x 6

Pull Up
x 3
Chin Up
x 2

Hammer DB Curls
30s x 8
25s x 8

11-01-2010, 07:06 PM
11/1 WT: 191

Finally back after a month long rest for a knee injury. Knee feels almost at 100% again and i've been balling so life is good again.

Today wasn't too great though. Weight went down a bit, missed some reps, but i'm just glad to be back in the game and dialing in my nutrition again.

Also picked up my roommate whos gonna be lifting with me and hopefully joinin up with this site soon.

Bench (rings on the band by accident instead of index)
45 x 10
95 x 5
135 x 3
155 x 1
170 x 5
165 x 3 (pure failure here)

45 x 10
95 x 4
115 x 2
145 x 6
145 x 4 (what the fuck)

x 3
x 3 I really wish I could get out more dips but my tri's are so blasted from benching. I can get 10-15 fresh, but only 3-5 max at this point in my routine.

Upright Rows
70 x 10
70 x 8

02-23-2011, 10:31 PM
It returns

weight: 195

2/20 - Back

135 x 8
185 x 4
235 x 10 total in 3 sets

Pull up
x 4

Chin up
x 4

Reverse curl
60 x 6

50 x 8

Reverse curl
50 x 6

Lat pull down
125 x 8
125 x 8

Pull Through
110 x 10
110 x 10

2/22 chest dayyy

Bar x 10
135 x 4
155 x 2
170 x 6
170 x 6

x 6
x 6

upright row
80 x 10
80 x 10

i'm on that caffeine and ephedrine time. Going full on beast mode for summer time to actually get my lifts back up now that my leg is fully healed.

04-01-2013, 03:25 AM
update time!

I did a lot of growing up since I first made this log two years ago. So many powders and supplements and experiences later, I am back in the game and ready (And in position) to go hard for the next year. And shit i'm almost 22 so almost time to graduate from teen training journals.

Green Tea
Fish oil

Diet: 1/2 day Timed carb diet at 250g protein training, 200g non training. no milk, yes greek yogurt/cc

routine: 1.5 months of high volume routine + 2 added days for compounds + 2x cardio/week until summer hits, then low vol high intensity for 12 weeks with HIIT cardio

I took 6 months off from september 2012 - january 2013 but have been back for about 6-8 weeks now.

weight: 183 lb. Was 190-195lb 2 years ago and much weaker. I'm hoping to keep the weight around 185-195 and maintain fairly low bf%.

height: 6'2 no growth :(..

Random Leg Day #1 --- 185 lbs

Pull Up x6, x4
Squat 135x5 185x5,5 195x5
Deadlift 225x5 255x2 265x5 275x2,2
Dips x8
Weighted Dips (25 LBS) 6,6,4
Pull Up x4, x4
Reverse Curl 55 x8,8,8
Conc Curl Hammer 35 x8,8
Conc Curl Normal 30x 8,8

Back Day 9-11 Rep Range 182 lbs

Pull Up 7,4,2,2
BB Row 95 x 9,9,9(5)
Cable Row 1 Hand 35x11, 50x9, 50x11(7)
Seated Reverse Pull Down 120 x8, 7 100x8
BB Curl 65x8,6,6,6(5)
Preacher Curl 55x 8, 45x 9, 9(6)

Random Leg Day PT II

Pull Up 8,6
Deadlift 225x5, 275x5, 5
Squat 185x5, x5
Dips x8
Weighted Dips (35 LBS) x 6, 6
Pull Up 6, 5
Leg Raise 12, 12
Dips x10

Lets go guys!! My goals for the next 8 weeks are to improve my stats to:

pull ups 2x10 or 1x15
dips weighted w/ 90 lbs x 5
deadlift 315 x 3
squat 225 x 3
bench 195 x 3
60 push ups in a row easy

weight: 185-190 lb
body fat %: 10-12%

04-01-2013, 03:34 AM
Never give up never surrender! Good to see you back man!

04-03-2013, 01:14 AM
Never give up never surrender! Good to see you back man!

Thanks man, gotta stick to the grind to get strong.

Chest/Tri 6-8 Rep Range
Bench 135x6, 155x2, 175x6, 6, 6, 4(3)
Pull Up 7, 4, 3
DB incline press 50 x 8,8,10(8)
DB fly 30 x 6,8,8(6)
Seated cable fly 17.5x8,8,8 12.5x6
Tricep pushdown 52.5x8,8,8 42.5x6
Skullcrusher 50x8,8,8 35x8
Pull Up 7, 4

nutrition: had 250g protein @ 3300 kcal. high fat day

Squat 135x6, 185x6, 205x5,5,4 (155x3) 135x5
Romanian deadlift 155x6, 185x6,6,6 (135x6)
Pull Up 7, 4
Med ball ab crunch + twists

nutrition: 250g protein approx 3200 cal again. sushi day. gonna swim tomorrow and take 2-3 days of lower carb.

04-05-2013, 11:40 AM
Back 6-8 Weight 185

Pull Up Variations x8, x5, x5, x4
BB Row 95x6, 115x6,6,6
Oly pulley row x7, x6, x6
Reverse grip pull down 120x8, 7, 8 (85x7)
parallel grip pull up 6, 3, 4(2)
BB curl 65x6,6,6 (45x8)
Preacher 55x6,6,7 (45x6)
Leg Raise variations
crunch vars

04-05-2013, 11:52 PM
Shoulder 6-8 WT 184

DB shoulder press 50x6,6,6,8 (40x3)
Upright row 85 x 6,6,6 (65x6)
Cable side lateral 12.5 x 8,8,8 (7.5x10)
Reverse rear delt fly 130x 6,6,8 (100x5)
Pull up 7,4,3,2
Smith Shrug 180x6,6
DB shrug 75 x 6,6 (6)
leg raise 2x15
crunch+twists 2x20

I am 4th day in on my 1/2 TCD and feel great. It's the first time in my life that getting 250g of protein a day, consistent lifting, and good diet have all come together. My pull ups went from being BWx4,2,3 for 3 sets to BWx8,5,4,3 in 3 weeks. Deadlift, squat, bench all up. Can't wait to hit this summer heavy.

04-08-2013, 07:53 PM
I had a carb up weekend (ate like a piggy) and weighed in at 193 lbs. Boss. Also had the heaviest and best lifts of my life chest wise today.

Chest 3-5 WT 193

Bench 135x6, 185x3, 195x3, 200x4 (H), 200x4 (M), 200x4 (E, coulda hit 5), 150x6
DB incline 55x5, 65x4 (E), 65x6, 55x1
WT dips 45lbs x 3,4,3 BWx6
Cable incline fly 22.5x5 (e), 27.5x5(E), 27.5x5 (17.5x6)
Tricep pushdown 62.5x7, 67.5x5,5,5 (52.5x7)
Skullcrushers 65x5,6,7,6
Pull Up 7,4,2

04-09-2013, 03:34 PM
nice looking sessions.

04-09-2013, 10:50 PM
nice looking sessions.

Thanks for posting John; it means a lot! I ran your routine right after SPBR for about 12 weeks. It's one of my favorites, especially after I added squats on chest day.

Legs 3-5 reps 188 lbs

Squat 135x5, 185x3, 205x3, 215x3, 225x3, 225x3 (155x5)

first time in my LIFE ever squatting 225 (210 my previous highest) and yesterday was my first time ever benching 200 lbs (got 3x4, seemed easy!) 225 on squat was a bit difficult as by the second set I could really tell my form wasn't perfect.

Front Squat 135 x 3,3,2 (my throat)
Romanian deadlift 205 x 5,5,5,5 (135x5)
Pull Ups 8, 5, 3

I set up these goals on 3/31 for 5/31. I guess I should have had been less realistic about my expectations, because somehow I already checked two off, 10 days later.

pull ups 2x10 or 1x15 (hit 8,5 today)
dips weighted w/ 90 lbs x 5
deadlift 315 x 3 (not yet, last day was 275x 5,5)
squat 225 x 3 (hit 225x3 4/9)
bench 195 x 3 (hit 200x4 4/8)
60 push ups in a row easy

Been doing fantastic on a TCD, going hard in the gym, and sleeping lots. I hope to continue growing into summer but I am planning to reduce calories a bit and try to be more aggressive with losing BF%.

04-11-2013, 05:27 PM
Today's either back or shoulders, not sure what we wanna do yet. Got some progress pics though.

Height 6'2
Weight 185 lbs
BF% not sure
squat: 3 sets 225x3
bench: 3 sets 200x4
deadlift: 3 sets 280x5


hopefully I can get a back pic up when I get one of my roommates to take a pic for me. I don't have a full body mirror to take a leg shot though. I'm pretty satisfied with my progress because in January I was definitely not as defined or muscular. My lifts have all increased and I have greatly strengthened my back. I also gained 10 lbs but due to more ab work and back volume I think i've picked up about 6-7lbs LBM and 3-4 lbs fat. I've been eating well and plan to do so through the rest of the year. I will be greater, faster, and stronger. See you in 6 weeks..

04-11-2013, 07:38 PM
Nice log mate, good to see you're back posting. Tcd's are pretty awesome :D

04-12-2013, 01:55 AM
Nice log mate, good to see you're back posting. Tcd's are pretty awesome :D

Thanks man I agree. Did you run one with success? I am wondering if i'm getting enough fat.. been at 250g protein, 100g fat, 100g carbs on lifting days, 250g protein, 150g fat, 50g carbs on non lifting days. my two carb up days I get 200g of carbs both days.

I've been hitting PRs left and right though so there's that =).

Today's lifts:

Back 3-5 rep range WT 183 lbs

Deadlift 135x4, 225x3, 275x3, 295x3, 315x3, 315x2 (fail on #3, got it up but obliterated my form)

I feel so amazing this week. 3rd lifting day in a row where I just blew my previous PRs out of the water. I'm loving this routine which runs 12-15 reps for a week, then week2: 8-12, week 3: 6-8, week 4: 3-5 and then repeat. First exercise of each muscle group gets an extra set. Everything drop setted week 3,4, rest paused week 1,2. The most I have EVER deadlifted was 280 for 5.

Pull Up x8, x5 (so close to 8 on the first set)
T Bar Row 90x2, 70x5, 70x5, 70x4 (45x3)
Cable row 1 hand 60x5, 70x5, 70x5, (50x7)
Olympic ring wide grip supinated pull up x5, x3, x3
BB curl 65x 3,3,3
Reverse curl 65x5,5,5 (45x10)


04-12-2013, 02:06 AM
and now as I have smashed my previous 6 week goals in 11 days, I have new goals for 5/31.

Squat: 265x5 (old goal 225x2)
Bench: 225x6 (old goal 195x3)
Deadlift: 350x3 (old goal 315x3)

A bit more dreamy this time, but I've got it.

04-13-2013, 03:26 AM
Yeah my TCD went pretty well and was losing fat at a decent rate.

First off though, if your macros are working fine then I wouldn't change anything. Maybe if you wanted to step up the fat loss pace you could change refeeds to 1 day per week.

In regards to setting them up though...
1) Calculate fat intake. (at least 50%)
2) Determine carb intake. (trace on non-lifting, lifting days: PWO shake + 1 meal)
3) Fill in the gaps with protein

Also, IA has said in previous TCD threads that hitting 1.5g/lb protein is not always possible for guys with low maintenance calories.

04-13-2013, 03:11 PM
Yeah my TCD went pretty well and was losing fat at a decent rate.

First off though, if your macros are working fine then I wouldn't change anything. Maybe if you wanted to step up the fat loss pace you could change refeeds to 1 day per week.

In regards to setting them up though...
1) Calculate fat intake. (at least 50%)
2) Determine carb intake. (trace on non-lifting, lifting days: PWO shake + 1 meal)
3) Fill in the gaps with protein

Also, IA has said in previous TCD threads that hitting 1.5g/lb protein is not always possible for guys with low maintenance calories.

my last 4 days have been going well according to myfitnesspal

4/9 Fat 111g Carb 105g Protein 242g 2477 lifting
4/10 Fat 129g Carb 46g Protein 229g 2400 off
4/11 Fat 128g Carb 99g Protein 249g 2636 lift
4/12 Fat 117g Carb 202g Protein 236g 2970 lift

On the lifting days I also have 100kcal of fish oil and some olive oil that I don't know how to count from cooking. So I should be right at 2550-2600 kcal all those days. 2400 was non lifting so my only carbs were from cottage cheese and some bbq sauce.

I've dropped about 4 lbs of mostly water weight but the weights are still going up and the mirror assures me there is steady progress. I think my only problem at this point is upping the fat:protein ratio in my chicken meals more effectively.

I am going to refeed 1 day on carbs though. Just going to hit 200g with some quinoa, bananas, and apples.

Shoulder 3-5 WT 183 lbs

DB Press 55x5, 60x4,3,5 (45x3) (m)
Upright row 95x5,5,5 (75x5)
Pully side lateral 17.5x4,4,5 (12.5x5) (h)
Reverse rear delt 145x6 (e), 175x5 (e) 175x5 (145x6)
Pull Up x10 (HOLY SHIT, first time in my life doing 10 pull ups.)
Chin up x5
Super wide grip pull up x3
BB shrug 135x5, 225x5, 205x5, 205x5 (155x5)
Calve machine 92.5x10, 117.5x10
BB calve press 135x10,10

04-16-2013, 06:48 PM
Chest 12-15

Bench 135x5, 185x2, 225x0 tried a 1rm and barely missed it. I would have hit 215 or so.
DB incline press (palms in) 45x4 (H), 40x10, 13, 9(4)
DB fly 30x12,12,12(6)
Dips BW 8,6,6(3)
Tricep pdown 50x11,11,11,7(4)
Close grip bench 135x5, 115x4, 95x9, 9(50
1h DB tricep extension 15x8, 10x12,11(5)
Leg raise legs straight 20, 20(w pauses)
Pull up x8, 5, 4

Back 12-15
Deadlift 135x5, 225x3, 275x5,5
Pull Up 10,6,4 (10 rep club!)
Straight arm pull down 20x6, 27.5x6, 20x12,12(5)
T barbell row 45x12, 70x12,12(5)
BB curl 55x12,11,12,9(6)
DB conc curl 25x12,12,6(5)
Calves on LP 180x20, 270x20

I've been eating poorly for a few days now. Gotta get back on chicken breast time.

04-16-2013, 06:54 PM
If you're refeeding for 1 day on 200g, don't be suprised if you need to increase that. It's good to start low and see how you respond.

Also feel free to have other protein sources. My staples were red meat, eggs, cheese, ground meat and bacon. By all means though, if you prefer chicken + olive oil then go for it :)

04-16-2013, 07:46 PM
If you're refeeding for 1 day on 200g, don't be suprised if you need to increase that. It's good to start low and see how you respond.

Also feel free to have other protein sources. My staples were red meat, eggs, cheese, ground meat and bacon. By all means though, if you prefer chicken + olive oil then go for it :)

I ate 4oz of Parmesan cheese, 6oz of ground beef, 6 eggs, and some ground turkey today. I have been trying to stay away from chicken as much as I can but I find myself eating 15-20oz a day anyway.

04-16-2013, 11:50 PM
No worries... I thought chicken was your main source haha. Tcds are so meat friendly haha, even seafood is ok!

You're doing well, I might swap over to one to pick up the pace. Good work bud :)

04-17-2013, 11:44 PM
great lifts! keep on loggin :)

04-18-2013, 01:28 PM
Thanks guys!!

Shoulder 12-15

DB press 25x12, 50x12,11,10,7(2)
DB side lateral raise 15x12,12,12(7)
Barbell front raise 35x12,12,12(7)
DB bent over rear delt 15x12,12,12(11)
Pull Up 10,8,4(2 assisted), 3(1 assisted)
DB shrug 65x12,12,12,12(5)

04-19-2013, 03:12 AM
Legs 12-15 WT 186

one of my favorite days. Took some C4 preworkout that I don't normally do. Fukking intense to do 40 squats, 40 leg press, 40 Romanian deads.

Squat 135x12, 155x12,12,4(2)
Leg Press 270x12,12,12(5)
Romanian dl 135x12,12,12,12(6)
Pull Up 9,4,3 (holds at the top on 4,3)

04-23-2013, 03:07 PM
Chest 9-11 187 lbs

been having a few odd days diet wise so didn't quite feel at the top of my game. shoulda hit more bench reps!

Bench 175x9,9,8,5(3) my last 9-11 chest i did 145x9,9,11,8(2)
Pull Up 9, 5(hat), 3 (hat) hold at top
DB Fly 35 (H wrists strained) 30x9,9,9(5)
Dip BW 9,9,9 (e)
Tricep ext 52.5x9,9,5(5)

04-23-2013, 09:43 PM
Back 9-11 184 lbs

Deadlift 135x3, 225x3, 265x2, 285x5,5
Pull Up 11,7,4(hold),5(2)[hold]
Straight arm pull down 32.5x9 (E) 42.5x15 52.5x9(5)
T bar row 45x6, 80x9,9,9(5)
BB curl 65x9,7
Reverse BB curl 60x9
BB curl 60x9(5)
Conc curl 30x9,9,7(5)
Crunch w 3s hold x20,x20
12lb med ball twist x25,x25 (straight leg)

04-26-2013, 12:13 AM
Shoulder 9-11 190 lbs

DB press 30x8, 55x9,8,6,4(1)
DB side lat raise 20x9,9,9(6)
BB front raise 50x9,9,8(6)
Face pull 30x9,9,9(9)
Pull Up 10,4(hold)
DB shrug 70x9,9,9,6(5)
45lb weight dips 6,6
calf press 90x15,15,15,15
chin up 8,5

04-29-2013, 09:08 PM
Chest 6-8 183 lbs

Bench 155x6, 195x5 (h), 190x6 (m-h), 190x6(E), 190x6(E) 145x6
DB Incline palms in 55x6 (H), 55x5 (H), 55x5 (35x4)
Pull Up 11, 6, 3
Tricep PDown 50x8 (E), 57.5x8(E), 65x8(E), 65x7 (good) (42.5x6)
1 arm tricep ext 20x6,6,5 (15x4)
Close grip bench press 125x6,7,6 (95x4)
AB machine 50x20, 60x20
Leg Raises 15,15

It's crazy to think that i'm repping 190x6 fairly easily now on bench. For the longest time I was stuck at 160-175 range. Consistency, proper diet, and determination guys. lets do this

04-30-2013, 06:15 PM
Leg 6-8 183 lbs

Really starting to feel that 50/50 protein/carb split today. Woke up super dry, no bloat at all, but lacking that little extra strength from a good carb reserve. Probably going to try and finish this week and then carb up heavily this weekend. My lifts suffered today due to lack of .. something. Good thing is.. super visible abs I guess. I just feel small!

Squat 210x6 (H), 205x5 (H), 195x5 (H), 190x5 (H), [135x5]
Leg Press 360x6,6,6 (270x6)
Chin up x10
Pull Up x6

05-07-2013, 02:33 PM
Back 6-8 5/2

Deadlift 135x4, 224x3, 265x2, 285x2, 295x4,4

I tweaked the left portion of my lower back and ass because my form wasn't spot on and I went for an ego rep at some point. Pure pain before I even left the gym. Iced/heated/stretched/rolled it and took two days off, feeling good again now 5 days later.

Weighted Pull Up (+25 lbs) x6,6,5 (BWx2)
T Bar row 90x6,6,4
Preacher curl 65x6,6

Chest 3-5
Bench (pyramid warm up) 185x3, 205x3,3,3,2 (H,h,h) 155x5
Pull Up WT'd (25lbs) x6,5,4 (BWx3)
DIP WT'd 45x5, 55x5, 55x5
DB Fly 30x8,8,8
Skull Crusher 70x6,6,6
Chin Up 10,5
DB curl 30x6,6,6
Leg Raises 20,20

Pull Up Day

Yep I decided to have a day dedicated entirely to pull ups while spotting my buddy. I had done chest the previous day so I didn't want to waste time. 1 month ago I could only do 6-7 push ups when fresh. Yesterday? Well...

Pull Up x10,10,10,9,12,8,6,7,4 (First 64 pull ups on high straight bar, last 11 on wide grip slightly bent bars)

75 pull ups, 5-15 minutes of rest in between each set. I celebrated with 700g of carbs :)

05-07-2013, 03:41 PM
Leg 6-8 183 lbs

Really starting to feel that 50/50 protein/carb split today. Woke up super dry, no bloat at all, but lacking that little extra strength from a good carb reserve. Probably going to try and finish this week and then carb up heavily this weekend. My lifts suffered today due to lack of .. something. Good thing is.. super visible abs I guess. I just feel small!

Squat 210x6 (H), 205x5 (H), 195x5 (H), 190x5 (H), [135x5]
Leg Press 360x6,6,6 (270x6)
Chin up x10
Pull Up x6so 50% protein, 50% carbs and no fat?

05-10-2013, 07:24 PM
so 50% protein, 50% carbs and no fat?

sorry 50 protein/50 fat. that was a typo. im doing a 1/2 TCD

taking the last two days off for final exams. getting my stimulant on =)

05-14-2013, 07:43 PM

Bench 185 5x5
Pull Up x40


Squat 205x5, 225 2x5
Pull Up +25 x6,6

05-14-2013, 11:07 PM
Plugging away nicely. Tcd still going well?

05-16-2013, 04:04 PM
Plugging away nicely. Tcd still going well?

Yeah this past week has been poor in terms of logging food and I haven't noticed a good deal of change. Had final exams ..became hard to eat so many chicken breasts, salmon and olive oil. now i'm free for the summer so serious tracking! Are you on one now? Thanks for checking in


Squat 225x4, 225x4
Pull Up x10
Chin Up x10
Dips 3x10
Decline ab superset: twists+crunches +25
crunch machine 60x 10x10

05-23-2013, 03:00 PM
swapped routines to one that cut out all the rest times in favor of cardio. WOO HOO sounds fun huh. after every working set we do a mildly intense exercise for 30s-1min instead of resting. My work outs have suddenly gotten very tiring, and I am seeing some nice BF loss

5/20 185 lbs

Bench 185x8 175x7, 175x5, 165x5
+ box jumps
Incline db press 50x 9,9,9
+4 point jumps
Decline db press 45x9,9,9
+jump rope
Dips 9,9,9,7
+kettle bell swings
Close grip bench 115x8,8,6 95x9
Ab machine 60x10, 70x10,10,10
+4 pt jumps

5/21 185 lbs

Overhead press 85x9, 95x7, 85x7,5
+burpees (10,6,6,5)
Standing 1 arm DB press 25x9,9,9
+4 pt jumps
Upright row 65x9,9,9
+box jumps
Squat 135x6, 185x9,9,9
Deadlift 185x9,9,9
Seated calves 80x10,10,20
Foam roll

5/22 182 lbs

Barbell row 95x9,9,9,9
DB row 40x9, 50x9,9
+4 pt jumps
Seated cg cable row 100x9, 120x9,9
+bench jumps (10,10,10)
BB shrug 135x9, 185x9,9,9
+1min planks
BB curl 55x9,9,9,9
+jump rope
Preacher curl 45x9, 55x9,9,9
+jump rope
Reverse curl 60x9,9,9,9
+box jumps
Chin upx6, oly neutral grip pull upx5, pull upx5
+high box step ups
Foam roll

05-25-2013, 06:35 PM

Squat 225x5,5,5,3
Seated calf raise 80x12 90x12,12
+box jumps
LP calf raise 270x12,12,12
Pull up +35lbs x5,5,4


Wide grip lat pulldown 140x12,12,5
+jump rope
Chin up 8,7,5
+box shuffle
Straight arm pull down 50x12,12,12
+box jump
superset DB shrug 65x12,12,12//Incline db curl 30x9,7 25x12
+knee jumps
Reverse bb curl 65x12,12,5
+rocket jumps

15m hiit total

05-27-2013, 07:45 PM

Bench 190x6,6,6,6 +box jumps
Incline DB press 55x6, 60x6,6 +jump rope
Decline DB press 55x6,6,6 +box shuffle
Dips +45lbs x6,6,6 BWx6 +box jumps
Pull up 7,7,5+hold
Foam roll

13min HIIT

10-15-2013, 06:58 PM
hey guys I'm going to start logging here again. I took some time off during the summer to rest a sciatic nerve injury (from poor deadlift form) and to just rest and bum out. Back to work now and i'm currently running one of IA's modified 5x5's, that I have also personally changed a bit (I have a should injury that doesn't allow me to bench twice a week)

Week One:

9/23 MONDAY 186
Chin 5 x 5 35,45,25,25,BW
BB Curl 3 x 8 60,50,50
Dead 5 x 5 225,275,295,295,295

9/25 WED 182
Row 5 x 5 125
Squat 5 x 5 185,205,225,225,225,205

9/27 FRI
Dead 5 x 5 275,295,315,315,315
Squat 5 x 5 185,205,225,225,225
Lateral Raise 5 x 10 15,20,20,15,15
Calfs 270x12,320x12,360x15,360x12,12

9/29 SUN <------- started creatine 20g a day
Push Up 5 x 15
carb up

Week Two:

9/30 MON 185
Chin 5 x 5 BW,35,45,45,35
Dead 5 x 5 295,315x5,5,5,3 225x3
CONC Curl 3 x 8 30

10/1 TUES
10x burpee 10x pull up 15x push up 1 min rest x 2
5x burpee 5x pull up 10x push up 1mr x 2

10/2 WED
ME Squat 225x3,230x3,3,3,3,3 (almost fail on last 1, forgot to do singles. should get 5 more sets of singles)
Row 5 x 5 130 easy
Leg Press 5 x 5 360x5, 400x5,5,5
Calfs 360 4x10

10/5 SAT
Face Pull 3 x 10 15s
Dead 5 x 5 275x3,315x5, 320x5, 320x4
Lateral Raise 5 x 10 15s

Week Three

10/7 MON 183 (carbed up too much last night)
Pull Up +45 x5,5,4,4,3 - dont start with these.. hurts my rows and squat weight
Row 5 x 5 135
Squat 205x5, 225x5, 235x5,3 225x3

10/9 WED
Deadlift 225x3, 275x3, 325x2,2,2

10/11 FRI 183
Squat 5 x 5 225 (felt good!)
dip 1x10

10/12 SAT
Deadlift 225x3, 275x3, 315x4,3,2? 225x3 (not very good today. form broke down fast)
Pull Up 35x5, 45x3, 55x3, 65x2
Calves 4 x 10 270x10, 360x10,10
BB Curl 3 x 8 60 x 8,6,8
Glute Ham Raise 3 x 10

Week Four

10/14 MON
Chin +45 x5,5
Pull Up +45 x5,3 (holds at top)
Reverse curl 3x8 65
Paused leg press @ 360 for form

10/15 TUES
ME Squat 225x5,5,3 diff form
Row 5x5 135
Leg Press 270x5, 360x5, 450x5,5

10-15-2013, 07:02 PM
If anyone with mod powers reads this please move it to the normal training journals section for me. I'm 22 now and I guess I don't fall under the teen category anymore!

Here are some form check vids. Feel free to chime in w any comments especially on form. I've analyzed themselves so the obvious problems (knees float forward during squat, back isnt arched hard enough on deadlift) have been found and ive started to work on em.


10-15-2013, 07:05 PM
This is the progress pic from 4/11

This is after summer and my break from training. about 6 weeks of being back at the grind.


10-15-2013, 08:31 PM
Sweet hair! jk good stuff

You might just want to start a new log in the regular sub forum, that's what I ended up doing.

10-16-2013, 10:08 AM
deads look pretty good. squats are not bad other than you getting on the balls of your feet a lil at the bottom. sit back juts a tad more in the hole.

leaned out nicely

10-16-2013, 03:58 PM
@apfroggy thanks :P


Thanks for watching the videos! I do notice that as well and will focus on getting in the hole. I think I roll forward to put the majority of the stress on my quads because my posterior chain isn't strong or flexible enough yet.

11-02-2013, 08:04 PM
10/17 THURS

Week 5, Deload (less reps on big lifts start)

10/22 TUES
Row 3 x 3 140x5, 145x5, 145x5, 145x5
Squat 3 x 3 225x3, 230x3, 235x3, 3
Calf's 2.5 plates 3 x 10

10/28 MON
Squat 225x3, 240x3, 240x3
pull up 10,10

10/29 TUES
WT chin up 45x5,5 55x3, 60x3
skullcrusher 75 3x8
BB curl 60 3x8
blast strap push up 2 x 10

10/30 WED
Deadlift 3 x 3 315, 335x3, x3, 315x3
GHR 3 x 10 +25 2x10
Leg Press 3 x 3 270x5, 360x5, 450x5, 490x5, 510x3

10/31 THURS
bench 135x12
2s pause squat 225x5, 235x3,3
incline db press 40x8, 50x8, 55x6
blast strap push up 2x10
chin up x10, +45x5,5,3