JT190's Training Log

[SteelSouth]

I thought I would start a log to keep up with some of my lifts. I won't be posting warmup sets or ab work

Current Split:

Monday- Chest/Bi's/Abs
Tuesday- Quads/Calves
Wednesday- Off
Thursday- Shoulders/Tri's/Abs
Friday- Back/Traps/Hams
Saturday- Off
Sunday- Off

Monday 12-12-05 Chest/Bi's

Flat Bench
225 x 8
245 x 5
275 x 5
315 x 2
335 x 1<---new PR(prolly coulda got 350 but i've had shoulder problems)
275 x 5
275 x 5
275 x 4

Incline Dumbells
95 x 12
95 x 10

Machine Flys
135 x 12
135 x 12

EZ Bar Curls
95 x 15
115 x 12
125 x 10
125 x 8
125 x 8

Dumbell Curls
50 x 12
55 x 10
55 x 8

Concentration curls-I do these with no rest, just one arm to the other
35 x 10
35 x 10
35 x 9

 

[SteelSouth]

Tuesday 12-13-05 Quads/Calves

Squats
275 x 5
315 x 5
335 x 5
365 x 5
385 x 5
365 x 5
315 x 5

Leg Presses
600 x 12
600 x 12

Extensions
175 x 12
190 x 12

Calf raises on Machine leg Press (400 is max weight)
400 x 25
400 x 23
400 x 23
400 x 20

Standing Calf raises on Smith Machine
225 x 30
315 x 20
315 x 18
315 x 16
315 x 15

Seated Calf Raises
150 x 30
150 x 25
150 x 25
150 x 25

 

[SteelSouth]

Thursday 12-14-05 Shoulders/Tri's

Seated Dumbell Presses
75 x 12
80 x 12
80 x 12
80 x 12

Side Lateral Raises
20 x 12
25 x 10
30 x 10
Burnout set going down the rack starting with 25's down to 10's

Rear Lateral Raises
30 x 12
30 x 12
30 x 12

Skullcrushers
125 x 10
125 x 10
125 x 10

Rope pressdowns
120 x 15
130 x 15
140 x 12

Dips
20 x Bodyweight
18 x Bodyweight
18 x Bodyweight

 

[SteelSouth]

Friday 12-16-05 Back/Traps/Hams

Deads- all pulls were raw with no straps
335 x 5
365 x 5
385 x 5
405 x 2
425 x 1
365 x 5

Bent over rows
195 x 10
225 x 8

Lat pulldowns
195 x 12
195 x 10

Dumbell Shrugs
110 x 15
110 x 15

Stiff legged dumbell deads
65 x 10
70 x 10
75 x 10

Lying leg curls
85 x 12
105 x 10
115 x 8
115 x 6

 

[SteelSouth]

Today 12-19-05

Chest/Bi's

Incline Barbell Press
225 x 8
245 x 5
265 x 5
265 x 5
265 x 4
225 x 12

Flat Dumbell Press
100 x 10
100 x 6

Machine flys
130 x 15
145 x 12

EZ Bar Curls
125 x 12
125 x 10
125 x 10
125 x 8

Hammer curls
65 x 12
65 x 10
65 x 8

Concentration curls
35 x 10
35 x 10
35 x 10

Chest and bi's were swole the fuck up after this one, people are starting to make comments. It's a small town gym and there are only a couple of other guys who use and they don't look like it, so I stand out a little. Maybe they believe the M1T/CEE story I told them

 

[adidamps2]

nice numbers JT..glad to see another log here keep it up bro

 

[SteelSouth]

nice numbers JT..glad to see another log here keep it up bro

Thanks!! I've never kept up with my lifts before, maybe it'll give me a little extra inspiration to hit those big numbers every now and then.

 

[Powerathlete]

Keep up the log. I would suggest taking bench work a little light and focus more on some rotator cuff strengthening until your shoulder problem is alleviated.

 

[pullinbig]

solid #s JT

 

[SteelSouth]

Keep up the log. I would suggest taking bench work a little light and focus more on some rotator cuff strengthening until your shoulder problem is alleviated.

Thanks for the advice, that's exactly what i've done for the past year. RC exercises 2-3 times/wk and light overhead movements while taking my joint sups. My shoulder feels about 90% now, i'm just easing back into things with the heavier weight.

 

[SteelSouth]

solid #s JT

Thanks PB, volume may seem a little high but that's b/c i'm on right now and wanna take full advantage. I'll be backing down a little after Christmas.

 

[tman55]

good job on the work bro. keep it going and be careful with the shoulder.

 

[SteelSouth]

12-20-05 Quads/Calves

Today was leg day, and i've been doing heavy squats for about 9 weeks now and I thought I would mix it up a little and go lighter. So, I tried the "20 Rep Squat" i've been reading about. WOW, it kicked my rear end big time. I was useless the rest of my workout, just went through the motions in a daze.

Squats
20 x 265 <---I could barely walk forward to rack the bar.

Leg Press
12 x 600
10 x 690

Leg Extensions
12 x 195
12 x 195

Did calves today with 15-20 seconds rest in between every set. They're lagging big time so I try to kill them.

Calf Raises on Leg Press Machine
30 x 400
25 x 400
21 x 400
18 x 400
12 x 400
10 x 400

Calf Raises on Smith Machine
315 x 20
315 x 16
315 x 12
315 x 8

Seated Calf Raises
150 x 35
150 x 25
150 x 25

 

[SteelSouth]

good job on the work bro. keep it going and be careful with the shoulder.

Thanks, Tman.

 

[Winter]

Nice leg workouts especially the calves. You're going to be a sore mofo tomorrow.

 

[SteelSouth]

Nice leg workouts especially the calves. You're going to be a sore mofo tomorrow.

Thanks, yeah my calves are normally sore for a good 3-4 days.

 

[SteelSouth]

12-28-05 Chest/Bi's

Flat Bench
225 x 8
245 x 5
275 x 5
315 x 2.5
285 x 4
225 x 8<----slow reps, 4-5 second negative

Incline DB
90 x 12
90 x 9

Machine flys
130 x 15
130 x 15

EZ Bar Curls
125 x 12
125 x 10
125 x 10
125 x 8

Standing Hammer Curls
60 x 8
60 x 8

Concentration Curls
30 x 10
30 x 9
30 x 9

It was a fair session, didn't feel very well b/c I was so lazy during the holiday's and I didn't eat clean at all.

 

[SteelSouth]

12-29-05 Quads/Calves

Squats
275 x 5
315 x 5
365 x 1
435 x 1<---New PR, not ATF but a little below parallel (it went up easy, just not used to the weight)
355 x 5
355 x 5

Leg Press
12 x 690
10 x 690

Leg Extensions
12 x 190
10 x 190

Calf Raises on Machine Leg Press
410 x 30
410 x 25
410 x 20
410 x 15
410 x 12

Calf Raises on Smith Machine
315 x 20
315 x 18
315 x 15
315 x 15

Seated Calf Raises
150 x 25
150 x 25
150 x 25
150 x 20

 

[adidamps2]

nice work JT and good job on the PR...you gonna try ATF next time with it???

 

[SteelSouth]

nice work JT and good job on the PR...you gonna try ATF next time with it???

Yeah, next time i'll go deeper. They put up little marker boards in the gym for the top 5 on each lift. Funny thing is, they are judging squats by placing a bench under them and just squatting down and touching the bench. I'm the only one that doesn't use the bench, it's pretty amusing. They're like, "dude I don't think I can go down as far as you." I said, "I do a full squat". The top 2 are on the board at 495lbs. I'm number 3 at 435 now. Well, off to train back/traps/hams.