TN94z's Training Log

[TN94z]

I have decided to keep a log of my journey to a leaner and stronger me. I am going to use this to keep up with my progress and keep me motivated along the way. I started training with EX 2/21/11. I had been out of the gym for a while and gained a ton of fat along the way (in addition to what I already had). So I finally made it back into the gym after dieting a bit on my own since December.

My main goal that we are working on right now is to get to 10% BF and I will be happy with whatever weight I am at when I get there. I have NEVER been lean and I decided that is where I want to be. I am 5'8" and when I started this whole process, I was 192lbs and about 24%BF!! As of right now, I am staying steady at about 173lbs and around 16%BF...judging by my calipers and a digital BF. So I started my lifts on 2/21/11 and I have logs for every workout since, but don't want to enter all of those now. So, what I am going to do is list my weights the first night I started, and the weights that I have done this week. Then I will start keeping up with it weekly.

Oh yeah, I just started back so these weights will be MUCH MUCH lighter than what you guys are used to around here!! But I am working on that

First week 2/21/11:
Sumo deads 185 for 2x5
Dimel deads 135 for 2x10

Guillotine Press 115 for 2x5
DB Flat Bench (hammer) 30s for 1x20

Paused Squats 115 for 2x5
Leg Press 208 for 1x20

Current week 3/21/11:
Sumo deads 225 for 2x5
Dimel Deads 175 for 2x10

Guillotine Press 135 for 2x5
Db Flat Bench (hammer) 40s for 1x20

Paused squats 175 for 2x5
Leg Press 368 for 1x20

One thing is the weights I used the first week may have been a little light (not much really) but I was trying to get the techniques down and what not. I obviously do accessory work in addition to these but I don't want to post up the entire workout, so these are the main two lifts each day. I have strength goals as well but the BF is the main goal.

My strength goals would be:
Squats:275
Deads:300
Bench:225 (always been weak here so I don't want to set the goal too high)

Anyway, I hope this journal is formatted pretty good. I'll begin adding weekly starting next week as today was my last lift day this week.

[exmgtoo]

glad you put this up. welcome home bryan =0)

[TN94z]

3/28/11

Today's workout was GREAT!!! I felt sick on my drive home....I guess that means I put all I had into it. I can really tell that my strength is kicking back in. Even though I went up in weight on most exercises, the weight felt as light as the weight last week...if that makes sense??


Sumo deads 245 for 2x5 (up 20 from last week)
Dimel deads 175 for 2x10
Assistance work as well

I stayed with 175 on the dimel deads to work on more explosiveness and technique. I was originally coming down to far past the knees with too narrow of a grip. I went up 20lbs on the sumo deads. I still have some room there. I was working on technique here too. I am trying to focus on letting my arms hang down as far as I can. The heavier the weight...the better I am fairly certain I could pull 265-270 for at least 1 set of 5. I have been increasing all my lifts a little each week. At least 5lbs until my reps suffer. Some of the weight I did today had my technique a little sloppy toward the latter reps (on a couple accessory lifts), so I will use that same weight next week and so on until I get them all with good technique.

Like I said, GREAT day today!

[TN94z]

3/30/11

Guillotine press 115 x 2 x 5
DB Flat bench (hammer) 40 x 1 x 20

I know the guillotine press weight dropped down a bit, but that was because I was working on technique like Ex showed in his video. I wanted to drop the weight so I could bring it down to my chin instead of upper chest. My workout partner has all but quit and I didn't want to chance knocking my teeth out. I will jump back on the weight next week...(still pretty embarrassed by my bench numbers, but it is what it is...FOR NOW). I stuck with the same DBs as last week. I am getting all of the reps, but the last couple start losing technique so I figured I would stick with them again.

It was a descent night. I felt weak for some reason and that showed in my lifts. I can't wait to start seeing some movement toward the lean side of things in the mirror. I can tell that I am gaining some size and my veins are starting to pop in my arms, so I know that I am getting leaner. Patience, patience....

[TN94z]

4/1/11

Today was mainly a day of technique changes reqested by Ex. The weight dropped on the lifts I had to change so I cold work on this. Pretty much, this whole week has mainly been working on technique. My squats were no where near deep enough, so I worked on that and a couple other things.

Paused squats 135 x 2 x 5
Leg Press 388 x 1 x 20

It was still a tough day and a good day. My legs are smoked! I plan on going up again next week.

[TN94z]

4/4/11

Today I felt a bit on the sluggish side. I'm not really sure why. It may be that I didn't take in as many calories during the day as usual. But it didn't hurt me too bad. I basically stuck with the same weights on the accessory lifts and only went up 10lbs on my main two. I am at a spot now where I am getting good lifts with good weight. It feels like I will be at this weight next week also. It felt a little on the heavy side on my 2nd sets. I know that I am supposed to be working with the same weight on all work sets, but the 245 didnt feel that heavy on the first set of sumos, so I decided to go up. Next week it will be the same for both sets. I can feel the weight on the accessory lifts getting a bit easier (used the same weight as the last week or two). So, they will probably move up next week, but not much. Overall, another good workout!!


Sumo deads 245 x 5, 255 x 5 (Up 10 on 2nd set)
Dimel deads 185 x 2 x 10 (Up 10)

[TN94z]

4/6/11

Guillotine press 135 x 2 x 5
DB Flat bench (hammer) 45 x 13, 45 x 7

I felt pretty good today. After last week's lower weight to work on the guillotine technique, I felt like I could go up this week. So, I went back to the 135 and coming to my chin instead of my upper chest. My left tri is still weak as my arm gets to shaking even though the weight isn't way too much. Also, I got all the reps on Db bench last week, so I went up 5 lbs. I didn't hit all the reps in one set with the 45's, but I will work my way up.

I can tell some of the sets are getting easier, so I know another weight increase isn't too far away. They are all feeling good though and I can tell that I'm getting stronger.

Another good day.

[Andrew_S]

I like it in here. You've got a positive attitude about lifting and are enjoying yourself. Subbed.

[TN94z]

Originally Posted by Andrew_S

I like it in here. You've got a positive attitude about lifting and are enjoying yourself. Subbed.

Thanks man! I love working out. I am trying not to become the OCD guy. I have full trust in what Ex has me doing and I know that I will reach my goals eventually. I know how long it took me to get in this shape, so I am surprised that it doesn't take longer than it does to get in great shape! And my stength has never been anything to brag about, so I don't worry about the numbers I am lifting as much either. I don't really have much of an ego to get in the way....and that helps! I have seen the same guys at my gym for years and they haven't seemed to change much at all.....I don't want to be one of those guys and that's what is great about this site. You learn the correct way of doing things here.

[GratefulEd]

Originally Posted by Andrew_S

I like it in here. You've got a positive attitude about lifting and are enjoying yourself. Subbed.

Not to mention that he's walking on thin air because he's gonna be a papa...