View Full Version : Adm's Log

04-13-2011, 11:17 PM
I am Adam. Here is my log. They don't come any newer to the gym than me. I believe keeping track of my progress will be beneficial finding success in the gym.

**Ex Trainee**

I lift four days a week and attend PT for ROTC two days a week. I fluctuate between 185-190 lbs. I figure that hiring someone like John as I start lifting will be of MUCH greater benefit than me guessing blindly.

Deficit Deadlift 2 x 5 @ 135
Dimel Deadlift 2 x 10 @ 135
Accessory work

135 feels really easy but I know I need patience. Gotta start small to get my form precise.

Pause Bench 2 x 5 @ 115
DB Press 2 x 10 @ 30
Accessory Work

Again starting small. I feel like I don't engage my chest enough. Another thing to work on.


Today was my rest day. Got homework to do!

Sand Blaster
04-14-2011, 02:07 AM
Looks good...John will help you reach your goals.


04-15-2011, 04:01 PM
Time constraints and obligations may result in my updating my log a day or two after my session.

Paused Squat 2x5 @ 115
Leg Press 1 x 20 Not sure what the weight was. I had two 45's on each side
1 arm Swing 2 x 10 @ 40
Accessory work

Mental Notes-
1) Patience
2) My work capacity will increase as I kick my smoking habit
3) I am still discovering my body and getting "in touch" with it (full engagement)
4) I am having fun and that is what matters the most!
5) Working with John has pushed me towards keeping on track in many aspects of my life; studies, family, work etc

04-15-2011, 04:08 PM
keep training my man

#2 i used to smoke. give it up

04-17-2011, 05:10 AM
Guillotine 2 x 5 @ 120
Decline 2 x 5 @ 135
Push Press 2 x 10 @ 80 lbs
Accessory work

Guillotine is weird, gonna get used to it. Decline felt good. Push Press I had to really work for 10 reps - I pushed myself mentally.

Two weeks in with John and everyday I feel a little stronger. Really enjoying myself. Can't wait for Monday. Deadlifts!

It is going to take awhile to adjust to cheat days. This much sugar makes me hyper and sick to my stomach

04-19-2011, 04:21 PM
Haven't had a cig since friday.

Monday - Back
Defecit Deadlift 2 x 5 @ 155
Dimel Deadlift 2 x 10 @ 135
accessory work

Keeping the Dimel lower until I get the form right. As I continue to lift under John's guidance I find myself feeling stronger, my work capacity is going up, and PT is becoming a breeze.

Not smoking sucks. With my schedule being as it is; work, college, rotc - having a cig after work or when taking a break from studying seemed to help get me through the day. I know I need to quit, I have known for awhile. I will quit.

Actual Size
04-19-2011, 04:58 PM
Your on the right path buddy for your body. I will follow your log.

04-19-2011, 07:49 PM
Congrats on taking big steps to improve your life! Stick with the no-smoking, you'll feel SO MUCH better after a month or two when your lungs start to heal. If the cravings are rally bad try the patch, they work extremely well for a lot of people. I used them very successfully to quit cold-turkey a while back. Good luck and I'll be watching your log :)

04-20-2011, 01:55 AM
Bench Day
Paused Bench 2 x 5 @ 120
DB Hammer Press 2 x 10 @ 35
Accessory Work

For PT this morning we went on a three mile warrior run. The conditioning I receive through my lifting is contributing to my performance in PT.

Wasn't supposed to swim today but I decided to anyways as it helps with the cravings etc. ( It also seems to balance out my mood if I am stressed or feeling down)

Here is a video of me doing Benching 135 for 5 reps. The weight was brought down for my work set(still "learning" the lift, developing a "feel" for it)


Thanks for the support.

04-21-2011, 05:18 PM
Thursday - Legs
Paused Squat 2 x 5 @ 125
Leg Press 1 x 20- had a 45 and 25 on each side
Accessory Work

- Really engaged with the squat today. I feel I made a small leap forward in learning how to squat properly.
- Went all out. I really pushed myself.

- Was really light headed after finishing my session. Felt fine after squatting but after the accessory work I was beat. I put this as a negative as I had to sit in my car for about 15 minutes as I didn't think I could drive, in turn making me late for class.
- Had a cigarette on Wednesday. :wallbash:

04-22-2011, 10:25 PM

Attended a make-up Personal Training session due to me missing a scheduled PT. The workout consisted of...

5k run - Ran it in around 24 minutes.
Push-ups - 3 sets til failure
Sit-ups - 3 sets til failure
100 meter sprints - lost count

Didn't think I was going to make it all the way through with my legs being beat up from squatting yesterday. I was supposed to be doing a chest day today but I am worn out. Going to take it easy tonight and work on some homework and hang out with friends.

On a side note my diet as of late has been not too great. Living in a dormitory means limited access to healthy whole foods in the cafeteria. Thankfully I am moving into my own place here in 3 weeks and I will be able to correct my diet with John's help. I hit my protein but that includes some dirty food.

All in all I feel this week can be counted as a success. As my body grows so does my mind.

04-27-2011, 01:41 AM
Deficit Deadlift - 2 x 5 @ 165 lbs
Dimel - 2 x 10 @ 155 lbs
Accessory work

Had no time to lift monday so I postponed back day to today. Diet won't be in check til I move into my apartment.

Personal stuff has got me down. Gotta finish the semester strong! Lifting today felt really good.

04-27-2011, 02:22 AM
Good luck on givin the cigs up my man. Nothin but bad for ya.

05-04-2011, 02:33 AM
Finals have take priority over lifting as of late.

deficit Deadlift 175 x 5
Dimel 155 x 10
Accessory work

Moving into a new place in the next few weeks. Diet will get straightened up once I am moved in.

05-05-2011, 01:47 AM
Paused Bench - 2 x 5 - 125 lbs
Hammer DB Press - 2 x 10 - 40 lbs

Mediocre lift today. Having trouble getting food in as finals have me bogged down.

I am getting exertion headaches on my chest days. I am guessing that it has to do with my breathing. Gotta work on that.

05-07-2011, 10:05 PM
Leg Day
Pause Squat - 2 x 5 - 135 lbs
Leg Press - 1 x 20 - 2 45's on each side
1 arm swings 2 x 10 -40 lbs

Getting really light headed after each repetition. Foot also cramped coming out of the hole one time. Not sure how to deal with that.

05-07-2011, 10:09 PM
Friday - Chest
Guillotine - 2 x 5 - 135 lbs
Decline - 2 x 5 - 135 lbs
Accessory work

Chest work is not coming natural to me. Trying to learn to utilize my chest fully versus relying on my tri's for most of the effort

05-10-2011, 03:28 AM
Back Day

Deficit Deadlift 2 x 5 - 185
Dimel `2 x 10 - 160
Accessory work

Solid lifting day today. My capacity is slowly working up as well. Last final is tomorrow and then I am free for the summer. Really stoked to get outdoors more for summer. My friends will be all moving home for the summer so I am hoping to meet new people and have some fun.

05-13-2011, 02:54 AM
Paused Squat 2 x 5 - 140 lbs.
Leg Press 1 x 20 - 2 45's and 2 5's
1 arm swings 2 x 20 - 40 lbs

05-15-2011, 03:45 AM
Guillotine - 2 x 5 - 140 lbs.
Decline Bench 2 x 5 - 140 lbs
DB military press 2 x 10 -35 lb dbs.
Accessory work.

Getting a lot stronger. excited to work hard over the summer. Diet is a little out of whack as I am moving around til I find my own place.

05-24-2011, 02:14 AM
I treat this log like a red headed step child. Gonna give it some love before someone calls CPS.

Deficit Dead - 2 x 5 - 205 lbs - PR
Dimel Dead - 2 x 10 - 185 lbs
1 arm Press - 2 x 2 x 10 - 45 lbs

Love how I feel right now. Gonna turn into an effin animal.

05-24-2011, 02:19 AM
Nice to see someone at a similar level for once. Keep at it man!