TN94z's Training Log

[tn94z]

Re: TN94z's Training Log

7/8/11
Rack Pulls 225 x 2 x 10
High Rows 90ES x 2 x 10

It was storming this morning so I put workout off until this afternoon. The rack pulls were easier so I think I am going to go up a little next week. I am finally up to two plates on each side on my high rows. It doesn't sound like much but I have always been pretty weak on that one and usually do a 45 and 10 on each side at the most. It was a good workout. Now to hit that cheat day tomorrow!!

[tn94z]

Re: TN94z's Training Log

7/18/11

Smith Machine RGBP 45ES x 15
Machine Flies 115 x 2 x 15

Well, I took last week off because I was feeling stressed out with everything I had going on at one time and I know that stress does nothing for gains. So I dropped everything last week and just relaxed and prioritized a few things. But I am back this week. After taking the week off, I am basically going to stick with my same numbers this week and then I plan on bumping them up next week. I had to workout in the pm on Monday and I got to see why I moved them to the mornings. That gym was packed!! It is for sure worth it to me to get up a little early and not have to deal with all that. Other than that, I had a good workout. I had the pump going...I sure wish it would stay that way!

[tn94z]

Re: TN94z's Training Log

7/19/11

Leg Press 90ES x 25
Db 1 leg lunge 35 x 2 x 10

Man those lunges are rough!! I haven't really done them since high school football. They kill my legs....in a good way though! The other good news is my hamstring that I tore seems to be getting it's strength back. At first it was pretty weak, but now it's quickly catching back up. I am glad that is over. I was constantly wondering about it after getting back in the gym, but I am feeling pretty confident with it now. I am still not going to push it too crazy for a bit.

[tn94z]

Re: TN94z's Training Log

7/26/11

Smith RGBP 50ES x 15
Machine Flies 115 x 2 x 15

I'm back. I missed a day or two because of work, so that is where my days went on my log. I went up this morning on pretty much everything. The weight was the same on the flies, but the reps were complete instead of having to pause last week. I should be going up on all lifts this week. Still feeling good. Most of my stress that I have had recently is gone and it's like a huge weight off my shoulders.

[tn94z]

Re: TN94z's Training Log

Man what a CRAZY last two months!! We have been working like crazy and I have had training classes, football practice with Jacob, sold my truck to her mom (they needed a truck, so I let my beater go), etc.....So needless to say my gym time has suffered! Well, it is settling down finally so it's time for me to get back to my routine. On another board we are having a "race to 10%BF" so I jumped in on that to help get my motivation back. I am hitting it full force again Monday. Crazy times.....

[tn94z]

Re: TN94z's Training Log

Well guys, I am BACK! The last half of this year I have been feeling down and not motivated to do ANYTHING. Something just wasn't right. So I went and had some bloodwork done and found out that I had low testosterone. I am now getting treatments for that and will hopefully get back to my old self soon. But I started back to the gym this week. I took everything light to just get back in the routine. Next week I am changing it up (new goals) and will be hitting it hard again!! Watch out for new PRs frequently. I'm not messing around anymore. Got to get these small number out of my journal.


Just for reference here are my goals for 2012:

250 Bench
450 for deadlifts and squats
10% BF or better

I think these are attainable with hard work and proper diet. We will see....

[alluprbdy]

Re: TN94z's Training Log

250 bench should be very attainable

[tn94z]

Re: TN94z's Training Log

250 bench should be very attainable

That has always been my weakest area by far! But I agree. I think I can get there. I think I can get the deads as well. It's the squats that I believe will be the hardest.

[tn94z]

Re: TN94z's Training Log

1/2/12

Paused squats 115 x 5, 135 x 5
Db Split squats 25 x 2 x 10 each leg

Wow, this workout today kicked my butt!! The Db splits were much tougher than I thought they would be and I also did the ab wheel for the first time. All I can say about the ab wheel is that it SMOKED my abs worse than any other exercise I've ever done. It was a really good session!

[tn94z]

Re: TN94z's Training Log

1/4/12

Incline Db bench 40 x 6, 45 x 6
Flat Db bench (hammer) 45 x 2 x 8

First chest day on the new routine and it felt good. I guessed at some of the weights so next week, a few of these will go up so I can push myself. My core was so weak from the ab wheel Monday that I could only get half way down on decline crunches today. I couldn't believe how weak they were!

This is also the 3rd day in a row that I nailed my diet. I think I have it mapped out with such a good variance of foods from day to day that it's making it easier than it has been in the past. Having it planned out for the entire week helps a lot as well.

Also, I measured my body fat this morning and it came out to about 18.4% at 193.6lbs. I have a long ways to go, but that is my starting point. Going really good so far.

[badcompany487]

Re: TN94z's Training Log

Well guys, I am BACK! The last half of this year I have been feeling down and not motivated to do ANYTHING. Something just wasn't right. So I went and had some bloodwork done and found out that I had low testosterone. I am now getting treatments for that and will hopefully get back to my old self soon. But I started back to the gym this week. I took everything light to just get back in the routine. Next week I am changing it up (new goals) and will be hitting it hard again!! Watch out for new PRs frequently. I'm not messing around anymore. Got to get these small number out of my journal.


Just for reference here are my goals for 2012:

250 Bench
450 for deadlifts and squats
10% BF or better

I think these are attainable with hard work and proper diet. We will see....

judging by your log i think you should try lifting lower rep and heavier weights for a while man. maybe at least for 3 or 4 weeks. i bet your numbers would have a major jump. just a thought

[tn94z]

Re: TN94z's Training Log

judging by your log i think you should try lifting lower rep and heavier weights for a while man. maybe at least for 3 or 4 weeks. i bet your numbers would have a major jump. just a thought

This week I started a new routine. It is geared toward what you said....lower reps and bigger weight. The rest of my log was pretty much a body building style routine to drop fat....needless to say, I didn't stick with it, but there were personal issued behind that.

I think you are right and I hope the new routine shows those major jumps.

[tn94z]

Re: TN94z's Training Log

1/6/12

Deficit deads 175 x 2 x 5
Zercher squats 135 x 2 x 8

Man I had a good day in the gym!! The workout kicked my butt but I could feel it hitting the right muscle groups a lot more than usual. It was weird. My back is going to be toast tomorrow!! For the deficits, I had to stack 2-45's together. I tried 1-45 but it didn't seem high enough. I looked for a step from the aerobics area but the smallest ones seemed too high. So, I went with the 2-45s. It felt really good. The Zerchers kicked my butt!! It was the first time I had ever done them and I obviously picked the right weight.

I also hit my diet numbers again too. My step son's birthday is Monday so we are taking him and a friend out to eat tomorrow night. It won't be on my meal plan, but I'm going to eat as clean as I can. It's been a GREAT week! I love the new routine. And I can see my numbers going up quite often.

[tn94z]

Re: TN94z's Training Log

1/9/12

Paused squats 155 x 2 x 5 +20
Db split squats 25 x 2 x 10

I blasted my legs today. I went up on all lifts except the Db split squats. They are rough but they were easier today, so I might try to go up a little next week. If not, the week after for sure. I went up 20 on my paused squats and still had some left. Ab wheel smoked me again but my form was a little better, so that will work itself out. It was a great day in the gym overall.

While doing my paused squats, I was going as far down as I could, butt almost on the floor, pausing 2 seconds, and shooting up. Then the next guy came up, threw 365 on the bar and seemed to barely even move. I bet he didn't drop a couple inches it seemed like. I can't wait to hit 315 or so while dropping to at least "real" parallel and showing the guys what parallel really is.

[tn94z]

Re: TN94z's Training Log

Whew....I got to update this thing. I've been so busy at since the first of the year....it's been RIDICULOUS!!! Anyway, I'll post a day per post just to keep it the same.