chansen's training log

C

chansen

New Member
Hey guys. Making this training log as a good way to keep track of my training and progress
Current cycle is going to be two weeks 12s/8s/5s. 1x12 + 3 myoreps, 2x8, 3x5

Day 1 12s
Squats 135x12
Pull-ups -90 x 12 + 3
Inc db bench 45sx12 + 3
Bb row 80x12 + 3
Cable lat raises 20 x 12 + 3
Close-grip bench 70x12
Face pulls 60x12
 
Looks good. If it was me I would throw in another leg exercise, maybe SLDLs

Looking forward to seeing your progress.
 
Day 2 12s

Chest dips BW x 11 + 2 + 2
T-bar rows 50 x 12 + 3
Db shoulder press 40s x 12 + 3
Pull-ups -90 x 12 + 3
Trap bar shrugs 115 x 12 (not sure how much a trap bar weighs- guessing 45 lbs?)
Bb curls 50 x 12
 
gbglifter- i'm splitting squats and deads...squats mondays and deads fridays. i know it sounds weird but my legs are disproportionally big compared to the rest of my body. promise im not making excuses to skip out on lower body exercises. deads and ATG squats are prob my favorite exercises but i Can't tell you how many girls tell me I have a "ghetto booty", which I guess can be good but looks a little weird to me. Good genes plus doing madcow for a year squatting 3 times a week. plus i have slight lower back issues that get aggravated when i squat and deadlift to frequently. i've really been working on my form, i squat really low and i think i have good form on the deadlift, but i wanted to take it a little easier on leg exercises this run around and see what happens. will alternate squats/deads come the 5s. will go back to doing more leg workouts next cycle.
 
Aha. I am of amotherndisposition: I really need to hammer my legs to make them grow, which they have. I can see your point though.
 
Day 3 12s

Deadlift 185 x 10 + 2
Inc db bench 15 deg 50s x 12 + 3
Bb rows 90 x 12 + 3
Cable lateral raises 25 x 12 + 3
Pull-ups -80 x 12 + 3
Inc bb bench 30 deg 100 x 11 + 3
CG bench 85 x 12
Face pulls 70 x 12
 
Day 4 12s

Squats 12 x 165 not really my 12 RM, probably could go 20-30 lbs more but went ATG and got a good burn
Chest dips BW+10 x 12 + 3
T-bar rows 60+bar x 11 + 3 + 1
Db sh press 45s x 12 + 3
Pull-ups -80 x 12 + 3
Trap bar shrugs 130 x 12
Bb curls 60 x 12
 
Day 5 12sBb rows 100 x 12 + 3 pretty much pendlay styleDb inc bench 55s x 12 + 3Pull-ups -70 x 10 + 2 + 2+ 1 tried to stop just short of failureCable lateral raises 30 x 12 + 3CG bench 95 x 12Face pulls 80 x 12
 
Day 6 12s Deadlifts 225x12 Chest dips BW +25x12 Pull-ups -70x12+3 Db sh press 50sx12+2 Bb inc bench 115x12 Trap bar shrugs 155x12 Bb curls 70x11, 70x8
 
Day 1 8sSquats 175x8Db inc bench 55sx8x2Bb row 90x8x2Pull-ups -70x8x2Upright rows 75x8Cable lateral raises 25x8+3Trap bar shrugs 185x8Bb curls 65x8Skullcrushers 60x8Face pulls 80x8
 
Day 2 8sBb inc bench 105x8Chest dips BW+20x8T-bar rows Bar+70x8 x2Db sh press 45s x 8 x 2Pull-ups -70x8 x 2Cl gr bench 95x8Bb curls 70x8Trap bar shrugs 195x8Reverse flye machine 75x8
 
Day 3 8s Deadlifts 235x8Db inc bench 60sx8x2Bb row 105x8x2Upright rows 85x8Cable lat raises 30x6 + 2Pull-ups -60 x 8, -60 x 6 +2CG bench 105x8Bb curls 70x8Shrugs 205x8Face pulls 90x7 + 1
 
Day 4 8sSquats 205x8Bb inc bench 120x8Chest dips BW+30x8T-bar rows Bar+80 x8, x7+1Db sh press 50sx8 x 2Pull-ups -60x8, x6+2Shrugs 210x8Skullcrushers 70x8Bb curls 75x8Rear delt machine 90x8
 
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