Tman's Workout journal

mesomorph said:
Holy heck dude! You put on some incredible strength since you started. You would be one of the strongest guys at my gym by now. Plus you are still making good progess, like the sky is the limit. Plus, yeah, I agree, as the other dude said, at 170 lbs that makes it very incredible.

I noticed you never mentioned cycles, I don't want to be rude, I am not sure if I should even be asking. I won't be pissed if you tell me it's none of my business.

Anyhow, even on I have never had incredible results like that, very envious indeed.
Click to expand...


Damn thanks bro for the compliment. I have made some progress over the last couple of years, mainly because I have lifted regularly for the most part. I could easily put on more weight, but at 5'6" and a small bone structure I really am not looking to get that big. My goal has always been to see how strong I can get at around my current weight.

Thanks again.
 
Monday May 9

Today is Leg Day

Squat

45x8
135x8
185x5
235x5
300x5
350x5
420x5
420x5

SLDL

220x8
220x8
220x8

Still could go heavier on these, but I am going to work my way up slowly as I get used to them.

Leg Ext

200x8
200x8
200x8
200x8

Calves

220x135 one set burns like a son of a gun

I will do some abs later in the day and that will be all for this day.
 
Last edited:
Tuesday May 10

Today is Chest.

Bench
45x50
135x8
185x8
205x5
235x5
255x2
300x5
300x5

Today my shoulder felt better than it has the past two weeks on bench. I felt a little stronger today and my shoulder felt much better but still not 100% and the left shoulder is a little weaker than it was a few weeks ago.

Decline
260x5
270x5

These two sets were pretty easy, but I did not want to push the shoulder so I did not go any heavier. After these two sets the shoulder felt pretty good still.

Tri Pushdown
90x15
120x15
150x8

That is all I did today. I did not do weighted dips because I want to wait and see how my shoulder reacts to the addition of Decline this week.

I will be doing some cardio tonight.

I weigh 172 Lbs today. I can see the top four abs but the bottom two still have a thin layer of fat hiding them. BF% around 9-10 I think.
 
Wednesday May 11

Today will be an off day.

I will do 45 minutes of cardio and some ab work. Ab work will consist of sets of hanging knee raises and weighted-declined situps.
 
Thursday May 12

Today is supposed to be Back day but i am pushing that back until tomorrow.

I am very sore from some stuff i did on Tuesday night.

I will do Abs today.
 
Friday May 13

Today is Back day. I weigh 171Lbs. today

Deads
45x8
135x5
185x5
250x3
300x3
350x3
400x1
430x5
440x5

That last set was all I could have possibly done. i don't think I had another rep in me. Really quite heavy.

Reverse Pulldowns
190x8
210x8
230x8

Weighted Pullups
0x8
40x8
50x6
50x6

No Biceps today--no rows today. Gotta let the arm rest.

Overall feel very strong today. My PR for 5 reps on Deads is 445. I am almost there again.
 
Saturday May 14

I am stepping the cardio up a little trying to lose that last bit of BF.

Today i did 45 minutes on the Elliptical Trainer and also did some Ab work which consisted of hanging knee raises and weighted standing crunches.
 
tman55 said:
Today is Back day. I weigh 171Lbs. today

Deads
45x8
135x5
185x5
250x3
300x3
350x3
400x1
430x5
440x5

That last set was all I could have possibly done. i don't think I had another rep in me. Really quite heavy.

Reverse Pulldowns
190x8
210x8
230x8

Weighted Pullups
0x8
40x8
50x6
50x6

No Biceps today--no rows today. Gotta let the arm rest.

Overall feel very strong today. My PR for 5 reps on Deads is 445. I am almost there again.
Click to expand...


thats some nice deads for a little guy./ congrats.
 
Monday May 16

I have to push Legs back to tomorrow when i will have a spot.

So today I did Abs which consisted of hanging Knee Raises and Weighted crunches.

No cardio today.
 
Tuesday May 17

Today is Leg Day

Squat

45x8
135x8
185x5
235x5
300x5
350x5
420x5
420x5

SLDL

240x8
240x8
240x8

Leg Ext

200x8
200x8
200x8
200x8

Calves

220x120 one set

I will get about 40 minutes of cardio this evening, most will be sprints.
 
Wednesday May 18

Today is Chest Day

Bench
45x50
135x8
185x5
235x5
275x2
300x5
300x5

Incline
225x5
225x5

Went light on Incline today to make sure they aren't going to hurt the shoulder I am trying to work through.

No Dips Today. I will add those in again next week if all goes well.

Did some Tri Pushdowns and Abs also.

I am looking at next week to add the rest of my Chest workout back in. Shoulder feels better.
 
Wednesday June 1

Damn I got busy again and missed logging some workouts. I thought about logging the old workouts here, but i am too lazy. I will put todays workout here.

Chest Day

Bench
45x30
135x8
185x5
235x5
275x2
305x5
305x4

This time i tried to forget that my shoulder was bothering me and lift without reservations about the shoulder. felt good on bench.

Incline
235x5
235x5

I could have done more but wanted to do these at this weight before moving up next time. no shoulder probs at all today. best it has felt in a couple months.

Tri Pushdown
120x15
150x8
150x8

also did some abs today.
 
Wednesday June 15

I am back in town.

Today is Chest Day.

Bench
45x40
135x8
185x5
225x2
265x2
305x5
310x4(1 asst)

Shoulder seems to be healed.

Decline
270x5
275x5

Should have done about 10 more pounds

Dips
0x8
0x8
0x8

Introducing Dips back into my workout after a while not doing them to let my shoulder get better. I used no weight, but will go heavier next week.

Tri Pushdowns

90x8
150x8
150x8

May do some abs later.

Did cardio yesterday for about 45 minutes. Mostly sprints.
 
Tuesday, June 21

I am back in town again.

Today is Leg Day

Squat
45x10
135x8
185x5
235x5
285x5
335x5
385x5

Could have gone heavier today.

also did leg ext and ham curls along with calves.

Bicep Curls
90x8
90x8
110x8
130x8
130x8
 
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