MVP's Training Log

Hi
 
I have been training since summer 2006.  I took 6 months off due to depression.  Now I am back in training and have been training hard for the last 10 months.  Below are my current 1RM's.  I train raw for primary hypertrophy and secondary strength.
 
Squat: 335lbs.
Deadlift: 355lbs.
Bench Press: 275lbs.
 
Bench Press 1RM was tested in November and at the time I felt I could have gotten 280lbs.  So it could be higher now, at that time I was doing reps 5 x 5 or 3 x 5 (depended upon how I felt) with 225lbs.
 
I know my bench press seems to be my most impressive lift.  But chest was always the muscle group I payed the closest attention to, I am now trying to bring up lagging muscle groups like my back and rear delts.  Comments are welcome.  =D
 
Routine:
 
Day 1 (Push)
1) Bench Press, 3 sets of 5, 235lbs.
2) OHP, 3 sets of 5, 140lbs.
3) Incline Press, 3 sets of 5, 175lbs.
4) Dips, 3 sets of 5, +5lbs.
 
Day 3 (Pull)
1) Deadlift, 3 sets of 5, 295lbs.
2) BO Row, 3 sets of 5, 175lbs.
3) Pullup, 3 sets of 5, +10lbs.
4) Barbell Curls, 3 sets of 10, 95lbs.
 
Day 5 (Legs & Ab's)
1) Squat, 3 sets of 5, 280lbs.
2) Lunges, 3 sets of 5, 115lbs.
3) Stiff-leg deadlift, 3 x 8, 185lbs.
4) Sit Ups, BW, 3 x 30
5) Leg Raises, BW, 4 x 15
 
 
Nutrition:
 
Meal 1- 5 Eggs, Bowl of Oatmeal, 3 strips of bacon (Animal-Pak multi-vitamin)
Meal 2- Whey Protein Shake (2 scoops)
Meal 3- 2 cans of tuna, Bananna, green beans
Meal 4- Chicken, Rice or Pasta, Almonds
Meal 5- Fish or Steak, Mashed Potatos, Peanuts
Meal 6- 2 scoops of MuscleMilk + 1 egg
 
Height: 5'8"
Weight: 205lbs.
Bodyfat: 18%
 
I will be cutting as of March.  My goal is to cut down to 10% bodyfat before July.  That gives me roughly around 4 months.
 
I'll get some pics up, soon.
 
Today's Session:
 
Bench Press: 235lbs. 3 x 5
OHP: 135lbs - 5 reps, 140lbs - 5 reps, 145lbs - 4 reps (f)
Incline Press: 175lbs. 3 x 5
Dips: +5lbs. 3 x 5

Routine looks good bud, I've had great success on push/pull's and push/pull/legs

everything looks great.  even that diet!  thats whats up.  your numbers are really good too.  welcome to the site =D

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

good numbers bra

if you lag on other parts, dont be afraid to switch things around and add some iso's, you're definately not a begginner in size and as well as strength

so if your back width is lagging, maybe put it as your first exercise and if you have trouble using your bodyweight, start off using either gravity machine or lat pull down (let me know if decide this if you ever chose to do it)

if the rear delts is lagging, throw in some rear lateral exercise

"if you like animals with cages, then you must be gay"

Thanks guys.  It's like the old saying "hard work pays off".  I am only 19 years old, btw.  When I started training I was at a 125lbs.

PN: Thanks.  I thought about preforming pullups before deadlifts since my deadlifts has pretty well progressed and my pullups have stayed the same.  I thought about after doing pullups, perhaps doing a latpulldown?

MVP


Thanks guys.  It's like the old saying "hard work pays off".  I am only 19 years old, btw.  When I started training I was at a 125lbs.

PN: Thanks.  I thought about preforming pullups before deadlifts since my deadlifts has pretty well progressed and my pullups have stayed the same.  I thought about after doing pullups, perhaps doing a latpulldown?

lat pull down is fine, i would build on it until you reach your bw
 
I would perform it like this
 

 
quoting christian Thibaudeau
 

To perform a technically correct lat pulldown, the important coaching points are:
1. Keep the elbows pointed straight to the ground at all times.
2. Keep the torso perpendicular to the floor while maintaining a tight lower back arch.
3. When you pull the bar down, try to touch your rib cage with the inner portion of your elbows. Most of you won't be able to do it, but try to do it and you'll stay in the proper pulling path.

 
http://www.t-nation.com/free_online_article/sports_body_training_performance/hss100_back_specialization

"if you like animals with cages, then you must be gay"

Thanks for the link.

I've never done latpulldowns like that, I've always kept elbows out and brung the bar directly above my chest, but that method seems valid so I will try that tomorrow, which is my next pull session.

Pull Session

Pullup:
5 sets / 5 reps / BW

Deadlift:
2 sets / 5 reps / 300lbs.

Barbell Row:
3 sets / 5 reps / 175lbs.

Latpulldown: 
12 reps / 1 set / 135lbs.

BB Curls:
3 sets / 10 reps / 95lbs.

i'm sure you already know, but bent over bb row is an excellent pull lift btw.

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

I did barbell rows today, thanks for reminding me.  I need to add them in.  I can't believe I forgot..

CARDIOVASCULAR EXERCISE

10 minutes, slow jogg.  Consistent speed.

Will try to further accomplish this as necessary for cutting which will begin March.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

cardio is such a hassel, did some high intensity shuttle runs today

"if you like animals with cages, then you must be gay"

Yeah I agree.

I think my calves are going to be sore tomorrow, which sucks because I have squats and lunges to do.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

it's all good

should be worth it

not only are you going to be big and ripped, but as well a big dude who won't gas easily....

"if you like animals with cages, then you must be gay"

Yeah I was thinking that earlier.

If I would cut down to perhaps 185lbs. for a smaller bodyfat%.  It'd still be big for my height at 5'8"

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

dude that's still big considering the musculature on you're frame.....

there are ppl who weight 185 at 5"8 but are fat/skinny out shape

"if you like animals with cages, then you must be gay"

1 Year of Consistant Training

Before









After











These are relatively old.  The "after pics" were at about 195lbs. back in the summer.  I'll try to perhaps get some new ones on ASAP.  The first pics were at roughly 170lbs. 1 year of consistent training.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Push Session II

Bench Press:
135lbs. / 1 set / 15 reps
185lbs. / 1 set / 10 reps
245lbs. / 1 set / 3 reps
205lbs. / 1 set / 8 reps
255lbs. / 1 set / 1 rep

Incline Press:
135lbs. / 1 set / 10 reps
155lbs. / 1 set / 8 reps
185lbs. / 1 set / 4 reps

Dips:
BW / 5 reps / 1 set
+10lbs. / 5 reps / 5 sets

Comments:- Today was originally in dedication to squats and shoulder movements.  However, my calves were unbelievably sore from running yesterday so I decided I will do squats on Monday or Tuesday depended upon how fast my calves re-cooperate.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP


Bench Press:
135lbs. / 1 set / 15 reps
185lbs. / 1 set / 10 reps
245lbs. / 1 set / 3 reps
205lbs. / 1 set / 8 reps
255lbs. / 1 set / 1 rep

Why would you do 245 for 3 then drop down and do 8 reps at 205, and then jump back up to 255 for 1.  You should have just gone from 185 to 255 and gotten 2-3 reps then dropped to 205 if you wanted to finish.  I don't see the point of it otherwise.  Good lifts though.

I was worried if I did 205 x 8 before 245 x 3.  It would had exhausted my chest and I would not be able to complete it.

Next time I will go

135 / 15
185 / 10
205 / 8
245 / 3
265 / 1

But this is the first time I have ever used a pyramid like this.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Is there a reason you are pyramiding?

Just trying something new.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Legs Session

Squat:
285lbs. / 5 reps / 5 sets

Lunges:
135lbs. / 5 sets / 5 reps

Stiff-leg Deadlift:
225lbs. / 12 reps / 4 sets

Hanging Leg Raises:
BW / 6 sets / 1O reps

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Deadlift:
300lbs / 5 sets / 5 reps

BO Row:
135lbs / 5 sets / 10 reps

Pullup:
BW / 6 sets / 4 reps

Barbell Curls:
95lbs / 3 sets / 10 reps

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Bench Press:
15 reps / 1 set / 135lbs
10 reps / 1 set / 185lbs
2 sets / 3 reps / 245lbs
2 sets / 3 reps / 250lbs (PB)

Incline Press:
3 sets / 5 reps / 185lbs

Dips:
+15lbs / 4 sets / 4 reps [all to failure]

Deadlift:
1 set / 6 reps / 315lbs

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

On another note I'm stopping the pyramids.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Squat:
285lbs | 5 sets | 5 reps

Standing Press:
145lbs | 3 sets | 5 reps

Weighted Sit ups:
5 sets | 12 reps |+45lbs

Weighted Leg Raises:
BW | 4 sets | 10 reps

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP


On another note I'm stopping the pyramids.

good

Yeah.  I'm switching back to the usual 3 x 5.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant