Layman's log...

Discussion in 'Training Logs' started by Layman, Apr 22, 2006.

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  1. Layman

    Layman New Member

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    Here's my current (last week):

    Day 1
    flat bench: 135x10, 205x6, 215x4, 230x2, 135x12
    inlcine bench: 155x8, 175x5, 195x2
    db fly: 40x8, 40x8, 42.5x8

    Day 2
    Squats (parallel): 135x10, 275x6, 315x4, 335x3, 225x8
    Leg curls: 115x10, 125x8, 135x8
    Claf raises (standing): 145x15, 145x15, 145x15, 160x12

    Day 3
    rest

    Day 4
    db Military press: 42.5x10, 75x6, 80x4, 85x3
    wide grip pull-downs: 130x10, 145x8, 160x6
    shrugs: 270x5, 180x8, 180x8, 180x8
    Deadlift: 135x8, 135x8, 135x8 (just practicing form here...)
    reverse fly: 20x10, 20x10, 20x10

    Day 5
    Close-grip bench: 135x8, 155x8, 175x5
    dips (bodyweight): 12, 8, 8
    Straight-bar curls: 70x10, 80x6, 90x5, 100x4, 50x10
    seated db ext: 45x10, 55x8, 65x8 (weak today)


    I've been doing a 4 day split like this for a while. I'm switching to christophers routine based on endorsements here, wanting some variety, and my inability to make it to the gym 4 days a week every single week.



    So as a baseline, I managed the following numbers last night:

    Squats:
    225x5
    245x5
    265x5
    285x5
    315x4 <--weak

    DL:
    135x5
    225x5
    225x5
    225x5
    225x5


    bench:
    135x5
    155x5
    175x5
    195x4
    195x3


    For DL, I'm trying sumo style, but I'm still rolling my back a bit. I need to work on my form. And I know that's not a true 5x5, but I'll work it out.

    For bench, I'm consentrating on good form, bringing it all the way to my chest. My numbers will be relatively low until I build up my strength close to my chest (which I've been bad about up until now).



    Goals:

    Within 6 months I want my heavy sets to be:
    squat: 365x5
    dl: 315x5
    bench: 225x5
    all with good form.

    I also want to lose about 2 inches of fat from my waist. I'll be looking into diets towards that end (UD2?).



    Wish me luck!
     
  2. Layman

    Layman New Member

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    Weighed myself at 227 dry this morning...
     
  3. Layman

    Layman New Member

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    1st Monday on Christopers:

    Squats:
    225x5
    245x5
    265x5
    285x5
    315x4

    bench:
    135x5
    155x5
    175x5
    195x4
    195x3


    deadlifts (sumo):
    135x5
    225x5
    245x5
    265x3 <- grip failed
    265x2 <- grip failed



    Weak numbers for now, but I'm focusing on good form.
     
  4. Layman

    Layman New Member

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    Wed (thursday)

    light squats (ATG):
    135x8
    185x8
    185x8
    185x8

    good mornings:
    65x8
    85x8
    105x8


    shoulder (military db) press:
    50x5
    60x5
    70x5
    75x5
    80x4 <-- dropped on 5


    Pullups: :wtc:
    0 wide grip

    lat pull:
    145x8
    160x6
    175x4
     
  5. Layman

    Layman New Member

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    Been sick for a few days.

    Anticipate resuming 3 day routine next week.
     
  6. Layman

    Layman New Member

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    Started creatine about 3 days ago.


    First day back at the gym in a week:

    Squat:
    225x5
    245x5
    265x5
    285x5
    315x5 <-- need to check for parallel

    DL:
    225x5
    245x5
    245x5
    245x5 (switch grip)
    265x5 (switch grip)

    Bench:
    135x5
    155x5
    175x5
    195x5
    205x5 (spot on last rep)

    Incline DB press:

    45x5
    50x5
    60x5
    70x5
    75x5
     
  7. Layman

    Layman New Member

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    Weighed 227 this morning.
     
  8. Layman

    Layman New Member

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    Location:
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    Wednesday:

    Light Squats (ATG):
    135x8
    185x8
    195x8
    195x8

    Good mornings:
    95x8
    105x8
    115x8


    Dips:
    15
    12
    8
    7

    Wide lat pull:
    160x8
    175x6
    190x4
    190x4
     
  9. Layman

    Layman New Member

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    Friday:

    Squats:
    135x5
    225x5
    275x5
    325x5
    375x1

    bentover row:
    45x5
    55x5
    65x5
    75x5
    85x5
    (do 90 next time)

    incline bench press:
    55x5
    60x5
    70x5
    80x5
    90x5

    bentover tri extensions:
    25x5
    30x5
     
  10. Layman

    Layman New Member

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    Weighed 225 this morning.
     
  11. Layman

    Layman New Member

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    Location:
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    Monday:

    Squats:
    225x5
    245x5
    285x5
    315x5
    325x5


    DL (sumo):
    225x5
    225x5
    275x5
    295x5
    295x5

    Bench:
    135x5
    155x5
    185x5
    195x5
    205x5 (substantial spots)

    Incline Bench:
    55x5
    60x5
    70x5
    75x5
    80x5
     
  12. Layman

    Layman New Member

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    Weighed 227.5 this morning.
     
  13. Layman

    Layman New Member

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    Location:
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    Wednesday:

    Squat:

    135x8
    185x8
    225x8

    Good Mornings:

    95x5
    115x5
    125x5
    135x5
    145x5

    Military Press:

    50x5
    60x5
    70x5
    75x5
    80x5

    Wide Lat Pull:

    190x8
    205x5
    205x5
    205x4
    205x4
     
  14. Layman

    Layman New Member

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    Location:
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    Friday:

    Squats:
    135x8
    225x5
    315x5
    345x3

    Bent Over Rows:
    55x5
    60x5
    70x5
    80x5
    90x5

    Incline Bench:
    55x5
    60x5
    70x5
    80x5
    85x5

    Tri extensions:
    27.5x12
    30x12

    Shrug machine:
    180x12
    270x8
     
  15. Layman

    Layman New Member

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    Monday:

    Squat:
    185x5
    225x5
    275x5
    315x5
    345x5

    DL (sumo):
    135x5
    225x5
    275x5
    295x3
    295x3

    Bench:
    135x5
    185x5
    185x5
    195x5
    205x5 (heavy spotting on last two reps)

    Incline DB press:
    60x5
    65x5
    70x5
    75x5
    80x5
     
  16. Layman

    Layman New Member

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    Wednesday:

    light squats:
    135x8
    225x8
    225x8
    225x8

    GM:
    95x8
    135x8
    155x8

    dips:
    15
    12
    9
    9

    lat pulldowns:
    190x6
    210x5
    210x4
    210x4
    210x4
     
  17. Devil

    Devil I have become my terror. OT Supporter

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    why is your squat so strong compared to your other lifts
     
  18. Layman

    Layman New Member

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    My bench has always sucked and my DL is grip limited for the time being...


    But my wife did just check me out while doing squats, and I'm about an inch above parallel.
     
  19. Layman

    Layman New Member

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    Squat:
    135x8
    225x6
    315x4
    355x3
    385x1.5 <-- check for parallel


    Bent over row
    60x5
    70x5
    80x5
    85x5
    90x5



    incline bench
    60x5
    70x5
    75x5
    80x5
    85x5 <-- heavier next time


    Tri extensions
    27.5x12
    30x12


    side lateral raises
    20x12
    22.5x8


    bb curls
    70x10
    80x8


    dragonflys
    12
    8
     
  20. Layman

    Layman New Member

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    Monday:

    Squat (box - 7 steps):
    135x5
    225x5
    275x5
    315x5
    345x3.5 <--not hitting the box...

    DL:
    135x5
    225x5
    275x5
    295x5 (switch)
    295x4 (switch)


    Bench
    135x5
    185x5
    185x5
    185x5
    205x5

    Incline DB
    60x5
    65x5
    70x5
    75x5
    80x5
     
  21. Layman

    Layman New Member

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    Wednesday:

    Light squats (ATG):
    135x8
    185x8
    225x8
    225x8

    GM:
    135x8
    155x8
    175x8
    175x8


    Standing military bb press:
    95x5
    115x5
    115x5
    125x5
    135x5


    bent-over bb row:
    95x8
    115x8
    135x8
    155x8
     
  22. Layman

    Layman New Member

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    Okay. I'm hitting the beach in a month. I'm going to use this as an incentive to cut.


    Here's the plan to integrate cardio:


    Monday
    - anerobic (30 mins)


    Tuesday
    - areobic (30 mins)
    - Strength training (1 hour)


    Wednesday
    - anerobic (30 mins)


    Thursday
    - areobic (30 mins)
    - Strength training (1 hour)


    Friday
    - anerobic (30 mins)


    Saturday
    - areobic (30 mins)
    - Strength training (1 hour)


    Sunday
    - off
     
  23. Layman

    Layman New Member

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    Thursday:

    Ran ~1.5 miles in the morning.
     
    Last edited: Jun 2, 2006
  24. Layman

    Layman New Member

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    Location:
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    Friday:

    Ran ~2 miles in the morning.
     
  25. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Hmm our benches are very smiliar but you do 135 for Standing Military and I do 95. Maybe I should try to bump it up a bit next time.

    question: Do you use legs at all for the standing military or is it 100% shoulders?
     
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