MVP's Training Log

wow....that's alot of sets....wouldn't it hinder your gains?

Nope, it's helped more than anything.

Personal Trainer/Nutrition Consultant

Sit Ups: 5X20

Hanging Leg Raises: 10X5

Bicycles: Millions

Personal Trainer/Nutrition Consultant

Squat: 127lbs X 5 / 160lbs X 5 / 190 lbs X 5 / 225lbs X 5 / 260lbs X 3 / 190lbs X 8

Bench Press: 5 X 105lbs / 130lbs X 5 / 155lbs X 5 / 182lbs X 2 / 215lbs X 3 / 155lbs X 8

Barbell Row: 75lbs X 5 / 95lbs X 5 / 110lbs X 5 / 130lbs X 5 / 150lbs X 2 / 110lbs X 5

Biceps Accessory: 95lbs X 3 X 10

Personal Trainer/Nutrition Consultant

Going to get my lazy ass in gear, threw myself together a 3X full body routine and I'm going to start with light weights to get the feel of form again, it's been about 4-5 months since I've trained properly with dedication, I plan on changing that ASAP.

Below is the routine I've laid out.

Day 1
**Squat: 3X10
**Flat Bench: 3X10-12
**Press: 3X10
**Pullup: 3X10-12
**DB Row: 3X12

Day 3
**Squat: 3X8
**Incline Bench: 3X10
**Dips: 3X10-12
**Barbell Curls: 3X10-12
**Reverse Grip Curls: 3X10-12

Day 5
**Squat: 5X5
**Flat Bench: 5X5
**Press: 5X5
**Pullup: 5X8
**DB Row: 3X10-12

Plan on starting with benches, squats and rows with 135lbs.. with presses and incline presses, 95lbs most likely will be my starting point. DB rowing starting with 50lbs, pullups always start with bodyweight. Overall I'm out of condition.

It's unusual that I train my forearms, they've always looked weird though so I'm going to train them, at the top of the reverse grip curls I'm going to do some sort of plantaflexsions. Starting the keto diet and HIIT, nothing strict like always in the morning or whatever. Just taking things slow and making sure I'm on the right track before I start speeding.

Personal Trainer/Nutrition Consultant

Workout 2 | Week 1

Squat:
145lbsX4X8

Incline Bench Press:
95lbsX2X12

Parallel Dips:
BWX3X10     

Barbell Curls:
75lbsX3X10

Wrist Extension:
BarX3X12

Comments: Exercises were performed at a moderate intensity today. One of the easiest workouts I can remember doing. Felt good to actually lift weights for once, Friday I'll increase the resistance +10lbs on those movements. Today was a squats and accessory day, Friday is a real session with all the major movements - squats, horizontal force and vertical force. At least I'm not sitting on my ass anymore.

Personal Trainer/Nutrition Consultant

I f***ing hate reading.. I've got to read 92 pages on strength training tonight and most of this stuff I already know but have to read through it just because there's a few things in it that I don't know.. damn, life sucks.. well no, life is cool, but reading sucks. After ACE I'm going for the NSCA and maybe the NFPT or ACSM but damn I hate this and can't wait to get it over.

Personal Trainer/Nutrition Consultant

Day 5 | Week 1

Squat:
155lbs X 5 X 5
 
Flat Bench:
155lbs X 5 X 5
 
Press:
115lbs X 5 X 5

Pullup:
BW X 5 X 5

DB Row:
50lbs X 3 X 12

Personal Trainer/Nutrition Consultant

Day 1 | Week 2

Squat:
145lbs X 3 X 10

Flat Bench:
145lbs X 3 X 10

Press:
95lbs X 3 X 10

Pullup:
BW 3 X 5

DB Row:
50lbs X 3 X 15

Walked up 17 flights of stairs: hard

Personal Trainer/Nutrition Consultant

So, how did the test go?

Passed.

Personal Trainer/Nutrition Consultant

MVP


Passed.

 

 

 
Congratulations, MVP!!!!

Thanks man.

Personal Trainer/Nutrition Consultant

ya way to go MVP

once i finish my ACE i was looking into NSCA next as well haha

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

Yeah...Congrats MVP!!!!!

Current Stack: HDROL,Celltech,Superpump 250, Glutamine,Beta alanine,Whey protein.

Thanks a lot guys!!

Daniel, word of advice on the test, not a lot of anatomy but there's a lot on programming and nutrition. A lot of "if someone plateaus for 3 weeks what would you do?" Type of questions. A lot of those. You'll pass though.

Personal Trainer/Nutrition Consultant

MVP,
   In my opinion, there's a huge range of competence among trainers.  I would be ecstatic if you were my personal trainer.  Maybe trainers don't often communicate what they know or something, but some that I see and have worked with, just don't seem to be as knowledgeable as you.  They just sort of go through the motions.  Or maybe it's burnout or something.  What is your experience with trainers?  Have you worked with many of them?

My cousin is majoring in kinesiology at UNC and it twice as smart as I am when it comes to nervous system, respiratory system, and overall fundamentals at things like that. But I tend to be more educated when it comes to physiology and nutrition.

As far as other trainers go, yes. I can even tell you the problem with them, the ACE  books gave me tons of great detail. Problems are:

1) All the information is not total accurate.

2) They aren't tested on most of what they need to know.

They are tested on the ways to test body composition, Borg RPE scales, fitness testing and overall things like that. Little information has to do with anatomy, physiology, and etc. on the test. I was highly disappointed because I read the whole book and wrote reviews on each chapter. I read the book twice actually. Studied all the flash cards and knew them by heart. No questions regarding hemoglobin, strengthening the rotator cuff, identifying incorrect techniques and movement patterns, etc.

Most trainers know this and know what to study to pass the exam. I give just as much credit to internet forums where I learned most of what was already in the ACE book. Things in general like that, I have been practicing training on a few people I know - my cousin for example was just recently put on a diet that involved around his calorie maintenance and still lost weight due to HIIT and being new to eating clean. He's lost about 25lbs from 250lbs and his bench press has increased to 265 from 205 X 3. So I enjoy helping people and that's one of the reasons that I went into the fitness industry.

I graduate college this year with a degree in physiotherapy. After that I'm planning on starting my own personal training business (after I get in some years experience of course). But thanks for the compliments regarding my advice, much appreciated.

Personal Trainer/Nutrition Consultant

Your intelligence and maturity will take you far, my friend!  You've carefully planned and are carrying out your plan!  The people who have the best luck are the hardest workers.  Good luck is in store for you!  :)

Much appreciated bro!

Anything I can help you with regarding your training let me know.

Personal Trainer/Nutrition Consultant