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    Thread: TN94z's Training Log

    1. #1
      tn94z's Avatar
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      Default TN94z's Training Log



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      I have decided to keep a log of my journey to a leaner and stronger me. I have another thread here that just kind of started out talking about losing weight and what not. This will be a more structured journal to keep track of my weights and the strength side of things. I am going to use this to keep up with my progress and keep me motivated along the way. I started training 2/21/11. I had been out of the gym for a while and gained a ton of fat along the way (in addition to what I already had). So I finally made it back into the gym after dieting a bit on my own since December.

      My main goal that I am working on right now is to get to 10% BF and I will be happy with whatever weight I am at when I get there. I have NEVER been lean and I decided that is where I want to be. I am 5'8" and when I started this whole process, I was 192lbs and about 24%BF!! As of right now, I am staying steady at about 173lbs and around 16%BF...judging by my calipers and a digital BF. So I started my lifts on 2/21/11 and I have logs for every workout since, but don't want to enter all of those now. So, what I am going to do is list my weights the first night I started, and the weights that I have done this week. Then I will start keeping up with it weekly.

      Oh yeah, I just started back so these weights will be MUCH MUCH lighter than what you guys are used to around here!! But I am working on that.

      2/21/11:
      Sumo deads 185 for 2x5
      Dimel deads 135 for 2x10

      Guillotine Press 115 for 2x5
      DB Flat Bench (hammer) 30s for 1x20

      Paused Squats 115 for 2x5
      Leg Press 208 for 1x20

      3/21/11:
      Sumo deads 225 for 2x5
      Dimel Deads 175 for 2x10

      Guillotine Press 135 for 2x5
      Db Flat Bench (hammer) 40s for 1x20

      Paused squats 175 for 2x5
      Leg Press 368 for 1x20

      One thing is the weights I used the first week may have been a little light (not much really) but I was trying to get the techniques down and what not. I obviously do accessory work in addition to these but I don't want to post up the entire workout, so these are the main two lifts each day. I have strength goals as well but the BF is the main goal.

      My strength goals would be:
      Squats:275
      Deads:300
      Bench:225 (always been weak here so I don't want to set the goal too high)

      Anyway, I hope this journal is formatted pretty good. I'll begin adding weekly starting next week as today was my last lift day this week.
      "He woke up because I kept punching him in the face." --Thiago Alves

      "I'm telling you, once your car's been stolen, it never runs the same again. It's like a guy sleeping with your girl. He leaves his mark all over her."- Drama (Entourage)

    2. #2
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      Default Re: TN94z's Training Log

      3/28/11

      Today's workout was GREAT!!! I felt sick on my drive home....I guess that means I put all I had into it. I can really tell that my strength is kicking back in. Even though I went up in weight on most exercises, the weight felt as light as the weight last week...if that makes sense??


      Sumo deads 245 for 2x5 (up 20 from last week)
      Dimel deads 175 for 2x10
      Assistance work as well

      I stayed with 175 on the dimel deads to work on more explosiveness and technique. I was originally coming down to far past the knees with too narrow of a grip. I went up 20lbs on the sumo deads. I still have some room there. I was working on technique here too. I am trying to focus on letting my arms hang down as far as I can. The heavier the weight...the better. I am fairly certain I could pull 265-270 for at least 1 set of 5. I have been increasing all my lifts a little each week. At least 5lbs until my reps suffer. Some of the weight I did today had my technique a little sloppy toward the latter reps (on a couple accessory lifts), so I will use that same weight next week and so on until I get them all with good technique.

      Like I said, GREAT day today!
      "He woke up because I kept punching him in the face." --Thiago Alves

      "I'm telling you, once your car's been stolen, it never runs the same again. It's like a guy sleeping with your girl. He leaves his mark all over her."- Drama (Entourage)

    3. #3
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      Default Re: TN94z's Training Log

      keep this up TNZ
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    4. #4
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      Default Re: TN94z's Training Log

      Will do! I do a 45 minute spin class Tuesdays and Thursdays and moderate cardio on Saturdays too. I won't post those days though because there really is much to talk about those days. I have been classified as advanced by our spin teacher..so I guess that's good
      "He woke up because I kept punching him in the face." --Thiago Alves

      "I'm telling you, once your car's been stolen, it never runs the same again. It's like a guy sleeping with your girl. He leaves his mark all over her."- Drama (Entourage)

    5. #5
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      Default Re: TN94z's Training Log

      wish you luck brother.

    6. #6
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      Default Re: TN94z's Training Log

      Thanks man. I'm trying to get to where you are.
      "He woke up because I kept punching him in the face." --Thiago Alves

      "I'm telling you, once your car's been stolen, it never runs the same again. It's like a guy sleeping with your girl. He leaves his mark all over her."- Drama (Entourage)

    7. #7
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      Default Re: TN94z's Training Log

      Good stuff man, im actually prob hurting my gains w/ my bf concerns but what u gonna do, i was tired of being soft too. What ive found is once i got to like 10%ish area that im at now (9% caliper fwiw) i can maintain the look with just 10-15m of cardio a week. If i get sloppy 5 days @ 20-30m a day gets me back just aslean as before. So its a strugle at first but once u get in the zone its cake. However eating perfect is a must. A lot of ppl eat good and do a lot of cardio but i feel diet needs to be perfect.

    8. #8
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      Default Re: TN94z's Training Log

      I am pretty on with my diet right now. I eat 40/25/35 p/c/f. This is what my trainer has set up and I hit it every day. I track it at fitday. I eat pretty much the same stuff every day so it's pretty easy. I used calipers the other day and it said around 16%. I haven't really gotten to a point where I can "see" it in the mirror though. Maybe that won't be much longer. I've only been lifting a month and I understand it just takes time.
      "He woke up because I kept punching him in the face." --Thiago Alves

      "I'm telling you, once your car's been stolen, it never runs the same again. It's like a guy sleeping with your girl. He leaves his mark all over her."- Drama (Entourage)

    9. #9
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      Default Re: TN94z's Training Log

      Ya I hear ya, Ive been way bigger but never as lean and I love it so much more. Lean and mean

    10. #10
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      Default Re: TN94z's Training Log

      3/30/11

      Guillotine press 115 x 2 x 5
      DB Flat bench (hammer) 40 x 1 x 20

      I know the guillotine press weight dropped down a bit but that was because I was working on a new technique...coming down to the chin instead of the clavicle. My workout partner has all but quit and I didn't want to chance knocking my teeth out. I will jump back on the weight next week...(still pretty embarrassed by my bench numbers, but it is what it is...FOR NOW). I stuck with the same DBs as last week. I am getting all of the reps, but the last couple start losing technique so I figured I would stick with them again.

      It was a descent night. I felt weak for some reason and that showed in my lifts. I can't wait to start seeing some movement toward the lean side of things in the mirror. I can tell that I am gaining some size and my veins are starting to pop in my arms, so I know that I am getting leaner. Patience, patience....
      "He woke up because I kept punching him in the face." --Thiago Alves

      "I'm telling you, once your car's been stolen, it never runs the same again. It's like a guy sleeping with your girl. He leaves his mark all over her."- Drama (Entourage)

    11. #11
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      Default Re: TN94z's Training Log

      Being hard is more a habit of regular diet and consistent training. I just eat clean meaning veer away from processed, flour products sugar etc and eat whole grained, fibrous veggies and meat. I do cardio but never go beyond 20 minutes. Exercises like running and spinning- that will cut into your muscle at a great expense. Some like the HIIT training which is intense but BRIEF, I knw several natural competative bodybuilders that place high and utilize diet alone and never do cardio cuz they lose too much muscle. Try resting less between sets, emphasizing the concentric squeeze during every rep - you will get harder and carve more superficial cuts on the surface of your body. Supersets another way of ridding surface fat over the long haul. Cardio is great but way way over rated when hardness and cuts are your goal- there is a limit. Intense cardio is like a double edged sword

    12. #12
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      Default Re: TN94z's Training Log

      Yeah, I stopped running but my trainer has me doing 2 days of spin. It's more like sprints that steady state. Sprint, rest, sprint, rest, with a hill climb here and there. I agree with what you said though. Right now I'm just doing what I'm told..lol
      "He woke up because I kept punching him in the face." --Thiago Alves

      "I'm telling you, once your car's been stolen, it never runs the same again. It's like a guy sleeping with your girl. He leaves his mark all over her."- Drama (Entourage)

    13. #13
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      Default Re: TN94z's Training Log

      4/1/11

      Today was mainly a day of technique changes. The weight dropped on the lifts I had to change so I cold work on this. Pretty much, this whole week has mainly been working on technique. My squats were no where near deep enough, so I worked on that and a couple other things.

      Paused squats 135 x 2 x 5
      Leg Press 388 x 1 x 20

      It was still a tough day and a good day. My legs are smoked! I plan on going up again next week.
      "He woke up because I kept punching him in the face." --Thiago Alves

      "I'm telling you, once your car's been stolen, it never runs the same again. It's like a guy sleeping with your girl. He leaves his mark all over her."- Drama (Entourage)

    14. #14
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      Default Re: TN94z's Training Log

      4/4/11

      Today I felt a bit on the sluggish side. I'm not really sure why. It may be that I didn't take in as many calories during the day as usual. But it didn't hurt me too bad. I basically stuck with the same weights on the accessory lifts and only went up 10lbs on my main two. I am at a spot now where I am getting good lifts with good weight. It feels like I will be at this weight next week also. It felt a little on the heavy side on my 2nd sets. I know that I am supposed to be working with the same weight on all work sets, but the 245 didnt feel that heavy on the first set of sumos, so I decided to go up. Next week it will be the same for both sets. I can feel the weight on the accessory lifts getting a bit easier (used the same weight as the last week or two). So, they will probably move up next week, but not much. Overall, another good workout!!


      Sumo deads 245 x 5, 255 x 5 (Up 10 on 2nd set)
      Dimel deads 185 x 2 x 10 (Up 10)
      "He woke up because I kept punching him in the face." --Thiago Alves

      "I'm telling you, once your car's been stolen, it never runs the same again. It's like a guy sleeping with your girl. He leaves his mark all over her."- Drama (Entourage)

    15. #15
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      Default Re: TN94z's Training Log

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      4/6/11
      Guillotine press 135 x 2 x 5
      DB Flat bench (hammer) 45 x 13, 45 x 7

      I felt pretty good today. After last week's lower weight to work on the guillotine technique, I felt like I could go up this week. So, I went back to the 135 and coming to my chin instead of my upper chest. My left tri is still weak as my arm gets to shaking even though the weight isn't way too much. Also, I got all the reps on Db bench last week, so I went up 5 lbs. I didn't hit all the reps in one set with the 45's, but I will work my way up.

      I can tell some of the sets are getting easier, so I know another weight increase isn't too far away. They are all feeling good though and I can tell that I'm getting stronger.

      Another good day.
      "He woke up because I kept punching him in the face." --Thiago Alves

      "I'm telling you, once your car's been stolen, it never runs the same again. It's like a guy sleeping with your girl. He leaves his mark all over her."- Drama (Entourage)

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