Wobbles Training Log

Week 5 workout 1:
Workout A
Reps: 5
Sets: 3
Workload: 75%

Fatigue Review:
Fresh

Notes:
Introducing push press into my 5's and 3's. I've noticed that it puts a bit of pressure on my joints and ligaments but seems fine at the moment. Kept the tempo of everything super slow like i always do for 75% workloads. Nice easy workout.

Workout:
BB Squats
55kg x 5
55kg x 5
55kg x 5

Incline BB Bench
47.5kg x 5
47.5kg x 5
47.5kg x 5

Seated V-bar Row
105lb x 5
105lb x 5
105lb x 5

Push Press
85lb x 5
85lb x 5
85lb x 5

DB Seated Curls
25lb x 5
25lb x 5
25lb x 5
each hand

DB Side Laterals
15lb x 5
15lb x 5
15lb x 5
each hand

Triceps Push down
45lb x 5
45lb x 5
45lb x 5

BB Shrugs
132.5lb x 5
132.5lb x 5
132.5lb x 5

Ab Crunch Machine
112.5lb x 5
112.5lb x 5
112.5lb x 5

Completed:
BB Squats....................... Easy
Incline BB Bench.............. Easy
Seated V-Bar Row........... Easy
Push press...................... Easy
DB Seated curls............... Easy
DB Side Laterals.............. Easy
Triceps Push down.......... Easy
BB Shrugs...................... Easy
Ab crunch machine......... Easy

Clustered:
N/A


Workout Length: 50 minutes
 
Last edited:
I had the same issue with push press and shoulder discomfort initally. I started doing 2 high rep warmup sets for my rotater cuffs right before and it seemed to take away all the discomfort.
 
Week 5 workout 2:
Workout B
Reps: 5
Sets: 3
Workload: 80%

Fatigue Review:
Felt alright

Notes:
Having a little bit of back pain from my 100% session of 10's last Saturday. Just have to be careful with my herniated disc.
I tried warming up for push press with 50% of the weight for 8 reps. Didn't really seem to do anything. I think its just the lower position and jolt of the movement that forces the discomfort on my joints and tendons.

Workout:
Dead Lifts
85kg x 5
85kg x 5
85kg x 5

Weighted Dips
BW x 5
BW x 5
BW x 5

Close Grip Pull downs
167.5lb x 5
167.5lb x 5
167.5lb x 5

Push Press
90lb x 5
90lb x 5
90lb x 5

Triceps Push down
47.5lb x 5
47.5lb x 5
47.5lb x 5

DB Seated Curls
25lb x 5
25lb x 5
25lb x 5
each hand

DB Side Laterals
15lb x 5
15lb x 5
15lb x 5
each hand

BB Shrugs
140lb x 5
140lb x 5
140lb x 5

Ab Crunch Machine
120lb x 5
120lb x 5
120lb x 5

Completed:
Dead Lifts........................ Medium
Weighted Dips................. Medium
Close Grip Pull down........ Easy
Push press...................... Easy
DB Seated curls.............. Easy
Triceps Push down.......... Easy
DB Side Laterals............. Easy
BB Shrugs...................... Easy

Clustered:
N/A


Workout Length: Around 60 minutes
 
Last edited:
Week 5 workout 3:
Workout A
Reps: 5
Sets: 3
Workload: 85%

Fatigue Review:
Fresh

Notes:
Was a Saturday workout and i'm not and early riser, so i got there 44 minutes before close. Luckily i had no one in my way this week. So was able to get my workout done precisely on the minute they closed lol. Fastest workout i've done considering the amount of warm up sets I had to do for the first 3 exercises. On average about 20 - 40 seconds rest time in between sets.

Workout:
BB Squats
62.5kg x 5
62.5kg x 5
62.5kg x 5

Incline BB Bench
52.5kg x 5
52.5kg x 5
52.5kg x 5

Seated V-bar Row
120lb x 5
120lb x 5
120lb x 5

Push Press
95lb x 5
95lb x 5
95lb x 5

DB Seated Curls
27.5lb x 5
27.5lb x 5
27.5lb x 5
each hand

DB Side Laterals
15lb x 5
15lb x 5
15lb x 5
each hand

Triceps Push down
50lb x 5
50lb x 5
50lb x 5

BB Shrugs
150lb x 5
150lb x 5
150lb x 5

Ab Crunch Machine
127.5lb x 5
127.5lb x 5
127.5lb x 5

Completed:
BB Squats....................... Hard
Incline BB Bench.............. Easy
Seated V-Bar Row........... Easy
Push press...................... Easy
DB Seated curls............... Easy
DB Side Laterals.............. Easy
Triceps Push down.......... Easy
BB Shrugs...................... Medium
Ab crunch machine......... Hard

Clustered:
N/A


Workout Length: 44 minutes
 
Last edited:
Week 6 workout 4:
Workout B
Reps: 5
Sets: 3
Workload: 90%

Fatigue Review:
My lower back felt a bit tired and also had mild fatigue. Nothing major though.

Notes:
Dead lifts: I think i may have been jolting a little bit at the start of the movement without knowing. I made sure to lift it off slower and so far no minor or major back pain.
Dips and Tricep Pushdown: Felt some very minor tendon pain in my left elbow. Something i think that i'm just going to have to deal with. Regardless only 4 more weeks then SD.

Rest time: around 40 - 90 seconds between each set.

Workout:
Dead Lifts
95kg x 5
95kg x 5
95kg x 5

Weighted Dips
(BW + 7.5kg) x 5
(BW + 7.5kg) x 5
(BW + 7.5kg) x 5

Close Grip Pull downs
190lb x 5
190lb x 5
190lb x 5

Push Press
102.5lb x 5
102.5lb x 5
102.5lb x 5

Triceps Push down
55lb x 5
55lb x 5
55lb x 5

DB Seated Curls
30lb x 5
30lb x 5
30lb x 5
each hand

DB Side Laterals
17.5lb x 5
17.5lb x 5
17.5lb x 5
each hand

BB Shrugs
157.5lb x 5
157.5lb x 5
157.5lb x 5

Ab Crunch Machine
135lb x 5
135lb x 5
135lb x 5

Completed:
Dead Lifts....................... Medium
Weighted Dips................. Medium
Close Grip Pull down......... Hard
Push press...................... Medium
DB Seated curls.............. Hard
Triceps Push down.......... Hard
DB Side Laterals............. Hard
BB Shrugs..................... Very Hard
Ab Crunch Machine......... Very Hard

Clustered:
N/A


Workout Length: Around 55 minutes​
 
Last edited:
Week 6 workout 5:
Workout A
Reps: 5
Sets: 3
Workload: 95%

Fatigue Review:
Little bit fatigued, pretty good though.

Notes:
Shoulder joints felt a bit sore after incline bench and for the rest of the session. Just part of the ending routine i guess. SD soon should fix it. Routine took a bit longer then anticipated this time and started to feel a bit tired towards the end. All good though. Contemplating dropping the volume for some of the assistance exercises for the last workout of 5's. Will see how i go though.

Workout:
BB Squats
70kg x 5
70kg x 5
70kg x 5

Incline BB Bench
60kg x 5
60kg x 5
60kg x 5

Seated V-bar Row
132.5lb x 5
132.5lb x 5
132.5lb x 5

Push Press
107.5lb x 5
107.5lb x 5
107.5lb x 5

DB Seated Curls
30lb x 5
30lb x 5
30lb x 5
each hand

DB Side Laterals
20lb x 5
20lb x 5
20lb x 5
each hand

Triceps Push down
57.5lb x 5
57.5lb x 5
57.5lb x 5

BB Shrugs
167.5lb x 5
167.5lb x 4
167.5lb x 4 + 1

Ab Crunch Machine
142.5lb x 5
142.5lb x 5
142.5lb x 5

Completed:
BB Squats....................... Hard
Incline BB Bench.............. Hard
Seated V-Bar Row........... Hard
Push Press...................... Medium
DB Seated curls............... Medium
DB Side Laterals.............. Medium
Triceps Push down.......... Hard
Ab crunch machine......... Hard

Clustered:
BB Shrugs......................

Workout Time:
Not sure. 1hr+ i assume.
 
Last edited:
Hey wobbles, I just wanted to say I really like the format of your log. It’s very easy to read and informative.

One thing I’ve been noticing is that your Bench is within 10kg of your Squat. I know everyone is different but usually people can’t Bench anywhere close to what they can Squat. Sorry if I missed you talking about an injury or something that might be a factor.
 
Last edited:
Thanks grunt, Yeah i know its a bit odd. I think it may be due to going extremely low with my form during squats. I figured its just my hamstrings that need to catch up to my quads as the lower portion of my squats are fairly heavy. However, when i get past the halfway point I'm generally able to power it up fast enough to actually boost the bar off my shoulders. Not positive the reasons for it though, hopefully in 3 weeks when i retest my maxes my strength will have evened out nicely.
 
Week 6 workout 6:
Workout B
Reps: 5
Sets: 3
Workload: 100%

Fatigue Review:
Felt pretty good going in, maybe some mild fatigue. I was pretty sore yesterday though. Perks of being young i guess.

Notes:
Push Press - I'm not really keen on this exercise it seems like it puts alot of unneeded pressure on my shoulder joints. If it starts to become a real issue i might just scrap it when i do my next HST cycle.
Dead Lifts - I was really concerned about possibly injuring my back today although I think I've finally managed to find where i need to be to avoid back injuries. Pushing up with the heels of my feet while slowly lifting the weight to avoid jolting at the start seems to work great. While avoiding rocking towards the front of my feet.

The routine took ages to complete, as the rest times needed to be increased to accommodate the increased workload. I'm not too concerned though, I got through it and all was good.

Bring on the 3's


Workout:
Dead Lifts
105kg x 5
105kg x 5
105kg x 5

Weighted Dips
(BW + 17.5kg) x 5
(BW + 17.5kg) x 5
(BW + 17.5kg) x 5

Weighted Chinups
(BW + 5kg) x 5
(BW + 5kg) x 5
(BW + 5kg) x 4

Push Press
112.5lb x 5
112.5lb x 5
112.5lb x 5

Triceps Push down
60lb x 5
60lb x 5
60lb x 5

DB Seated Curls
32.5lb x 5
32.5lb x 5
32.5lb x 5
each hand

DB Side Laterals
20lb x 5
20lb x 5
20lb x 5
each hand

BB Shrugs
175lb x 5
175lb x 5
175lb x 5

Ab Crunch Machine
150lb x 5
150lb x 5
150lb x 5

Incomplete:
Weighted Chinups............ Very Hard - tried to cluster the last rep and couldn't so i just moved on.

Completed:
Dead Lifts....................... Hard - But i felt i probably could of added more weight.
Weighted Dips................. Medium
Push Press..................... Very Hard
DB Seated curls.............. Very Hard
Triceps Push down.......... Hard
DB Side Laterals............. Hard
BB Shrugs..................... Very Hard - Not sure if i got each rep to the top, its hard to gauge
Ab Crunch Machine........ Hard

Clustered:
N/A


Workout Length: No idea, Probably 1:30hrs or more.
 
Last edited:
Dead Lifts - I was really concerned about possibly injuring my back today although I think I've finally managed to find where i need to be to avoid back injuries. Pushing up with the heels of my feet while slowly lifting the weight to avoid jolting at the start seems to work great. While avoiding rocking towards the front of my feet.
Click to expand...

If you aren’t already one thing you can do to help avoid that jolting feeling throughout your body is also to tense up all you muscles especially your back before beginning the lift. Then pull up a little to take up any play between the bar and plates or flex in the bar. Essentially that is what you are doing when you start the lift slowly but learning to do it prior to actually starting the lift will help you maintain more explosiveness to get the bar moving off the floor, assuming that is your sticking point.
 
Alright cheers, will give it ago this Wednesday altho it'll only be 80% worth. Yeah from the ground to my knees is my sticking point, after that i can pull it up with ease.
 
Week 7 workout 1:
Workout A
Reps: 3
Sets: 5
Workload: 75%

Fatigue Review:
Feeling fresh although had massive sunburn due to weekend, glad it was only 75% considering it was squats today lol.

Notes:
push press - still putting my shoulders joints in discomfort, nothing new really.

By far the easiest workout of the entire program. I was running short of time (only had 40 minutes) and considering the amount of sets i was a little unsure of if i was going to get done. Long story short, my rest times were on average 15 seconds and a maximum of 20 seconds (i was counting). I did end up dropping the warmup sets as i was concerned about time. Overall everything was light and i could of done endless sets with everything.

My monthly measurements are due in tomorrow, so it'll be interesting to see how much hypertrophy I've gained. As my strength has definitely increased.

Workout:
BB Squats
57.5kg x 3
57.5kg x 3
57.5kg x 3
57.5kg x 3
57.5kg x 3

Incline BB Bench
50kg x 3
50kg x 3
50kg x 3
50kg x 3
50kg x 3

Seated V-bar Row
115lb x 3
115lb x 3
115lb x 3
115lb x 3
115lb x 3

Push Press
90lb x 3
90lb x 3
90lb x 3
90lb x 3
90lb x 3

DB Seated Curls
27.5lb x 3
27.5lb x 3
27.5lb x 3
27.5lb x 3
27.5lb x 3
each hand

DB Side Laterals
17.5lb x 3
17.5lb x 3
17.5lb x 3
17.5lb x 3
17.5lb x 3
each hand

Triceps Push down
50lb x 3
50lb x 3
50lb x 3
50lb x 3
50lb x 3

BB Shrugs
140lb x 3
140lb x 3
140lb x 3
140lb x 3
140lb x 3

Ab Crunch Machine
120lb x 3
120lb x 3
120lb x 3
120lb x 3
120lb x 3

Completed:
BB Squats....................... Easy
Incline BB Bench.............. Easy
Seated V-Bar Row........... Easy
Push Press...................... Easy
DB Seated curls............... Easy
DB Side Laterals.............. Easy
Triceps Push down.......... Easy
BB Shrugs...................... Easy
Ab crunch machine......... Easy

Clustered:
N/A

Rest Time:
15 - 20 seconds

Workout Time:
30 minutes
 
Monthly Measurements
​
Date: 18/10/11
Month Included:
2 weeks completing my second micro cycle (10's)
2 weeks completing my second micro cycle (5's)
1st workout of 3's

Results:
Weight:................... 190.16lb (+6.56lb)
Body Fat:................ 16.19% (+1.43%)
Body Fat Mass:........ 30.92lb (+3.70lb)
Lean Body Mass:..... 160.04lb (+2.86lb)
- Body fat measurements are taken as specified from the jackson/pollock 3 caliper method:
http://www.linear-software.com/online.html

Tape Measurements (Inches):
 Chest:............ 39.25 (+0.50)
Arms:............. 15.25 (+0.25)
Hips:.............. 38.75 (+0.75)
Waist:............ 34.25 (+0.50)
Thigh:............ 22.25 (+0.75)
Calves:........... 14.75 (+0.25)
Forearm:........ 12.00 (+0.00)
Shoulders:...... 47.75 (+0.25)
Neck:............. 16.00 (+0.50)

My goal:
is to get to 172lbs LBM at 8% Body Fat. However, I'll most likely keep bulking till 176lbs so that when i do cut i have 4lbs of LBM leeway as i assume that during my 3-4 months cutting that i will lose a little bit of LBM. So i currently need 16lbs more LBM before i cut. The only exception to this plan will be if my body fat exceeds 20% in which case i will cut at that point.

Evaluation:
I seemed to have increased the calories by too much which i believe is due to having an inaccurate scale from my last weigh in. I'm going to recalculate my macros and either keep the calories the same considering my weight gain or reduce them slightly in order to have a lower increase in body fat for my next monthly weigh in while maintaining optimal lean body mass gains.

However, I've still gained a decent amount of muscle in the past month so i'm happy about that. My lagging body parts in growth seem to be my arms, calves and forearms. While my shoulders, legs and neck seem to be growing nicely. Although i do think that part of the increase on my chest is attributed to my increase in body fat. During my next cycle I will most likely incorporate calf raises and perhaps a forearm exercise and maybe switch my curls from DB to BB.

Overall it was a decent month and I'll be making changes to my diet to gain more optimal results next month in terms of body fat.
 
Last edited:
Nice work for one month I hope you are tracking and post your results for the whole cycle.

Don’t assume that all the gain in your waist is fat. As your core muscles get stronger especially your lower back your waist measurement will go up. I would gauge it m more on how your abs look.
 
Yeah true, but a 6.54lb gain in a month is definitely over doing it imo. I'd really prefer to stay around the 4lb - 5lb mark, so i'll do my best to keep it that way for the next month. I only do my measurements once a month, so i wont be redoing it till most likely the first week of my 15's next cycle. Once i re-test my max's in the first week of November, I'll update my lifts to show how much I've progressed.
 
Last edited:
Your log is in a word AWESOME! I wish I had been this diligent about recording my progress. Keep up the good work wobbles.
 
Cheers mate, I pretty much just copy and paste the same templates from previous posts then update the content. So its fairly easy maintain :)
 
Week 7 workout 2:
Workout B
Reps: 3
Sets: 5
Workload: 80%

Fatigue Review:
Fresh

Notes:
Push Press - I tried repositioning the bar to the back squat position. It worked great on the concentric part of the movement, however when lowering the bar back into position it creates even more discomfort then the front position. As a result I'll have to stick with positioning the bar at my front like before. Maybe my my bone structure isn't made for this movement, but to be honest, it's the dumbest exercise I've ever done. In terms of risk towards injury on my joints.

DB Seated Curls - I may have accidentally done 6 sets instead of 5 lol

Weighted Dips - Was suppose to be (BW + 1.25kg) but i felt stupid putting on a dip belt for that lol

Workout:
Dead Lifts
85kg x 3
85kg x 3
85kg x 3
85kg x 3
85kg x 3

Weighted Dips
(BW + 2.5kg) x 3
(BW + 2.5kg) x 3
(BW + 2.5kg) x 3
(BW + 2.5kg) x 3
(BW + 2.5kg) x 3

Close Grip Pull Downs
177.5lb x 3
177.5lb x 3
177.5lb x 3
177.5lb x 3
177.5lb x 3

Push Press
95lb x 3
95lb x 3
95lb x 3
95lb x 3
95lb x 3

Triceps Push down
52.5lb x 3
52.5lb x 3
52.5lb x 3
52.5lb x 3
52.5lb x 3

DB Seated Curls
27.5lb x 3
27.5lb x 3
27.5lb x 3
27.5lb x 3
27.5lb x 3
each hand

DB Side Laterals
17.5lb x 3
17.5lb x 3
17.5lb x 3
17.5lb x 3
17.5lb x 3
each hand

BB Shrugs
147.5lb x 3
147.5lb x 3
147.5lb x 3
147.5lb x 3
147.5lb x 3

Ab Crunch Machine
127.5lb x 3
127.5lb x 3
127.5lb x 3
127.5lb x 3
127.5lb x 3

Incomplete:
N/A

Completed:
Dead Lifts....................... Easy
Weighted Dips................. Easy
Close Grip Pull Downs....... Easy
Push Press..................... Easy
DB Seated curls.............. Easy
Triceps Push down.......... Easy
DB Side Laterals............. Easy
BB Shrugs..................... Easy
Ab Crunch Machine........ Easy

Clustered:
N/A

Rest time between sets:
10 - 15 seconds

Workout Length:
30 minutes or less
 
Last edited:
Week 7 workout 3:
Workout A
Reps: 3
Sets: 5
Workload: 85%

Fatigue Review:
Very mild fatigue, started to get a bit tired throughout the workout. This may be a result of staying up later then i normally do as of last night. I still got 8hrs sleep though. Nothing major.

Notes:
push press - Still trying to figure out the best way to execute it. I found that looking diagonally up and pushing my chest out as far as i can it made the exercise 100% better on my joints. So i was fairly happy with that result. Will monitor how i go through my last week though.

Triceps Push down - I accidentally looked at the wrong workout and did my next workouts weight. So it should of been 55lb, not 57.5lb. Probably will workout better being that my next workout emphasizes weighted dips, so technically it will be increasing the weight considering the pre-exhaust. So no drama's there.

Started to feel the weight getting harder, but realistically it's always going to when your rest times are ridiculously short. They will no doubt go back to the standard 2 - 3 minutes once i reach my last 2 workouts. I kinda felt like i just got out of the shower by the time i was finished.

Workout:
BB Squats
65kg x 3
65kg x 3
65kg x 3
65kg x 3
65kg x 3

Incline BB Bench
57.5kg x 3
57.5kg x 3
57.5kg x 3
57.5kg x 3
57.5kg x 3

Seated V-bar Row
130lb x 3
130lb x 3
130lb x 3
130lb x 3
130lb x 3

Push Press
102.5lb x 3
102.5lb x 3
102.5lb x 3
102.5lb x 3
102.5lb x 3

DB Seated Curls
30lb x 3
30lb x 3
30lb x 3
30lb x 3
30lb x 3
each hand

DB Side Laterals
20lb x 3
20lb x 3
20lb x 3
20lb x 3
20lb x 3
each hand

Triceps Push down
57.5lb x 3
57.5lb x 3
57.5lb x 3
57.5lb x 3
57.5lb x 3

BB Shrugs
157.5lb x 3
157.5lb x 3
157.5lb x 3
157.5lb x 3
157.5lb x 3

Ab Crunch Machine
135lb x 3
135lb x 3
135lb x 3
135lb x 3
135lb x 3

Completed:
BB Squats....................... Medium
Incline BB Bench.............. Medium
Seated V-Bar Row........... Easy
Push Press...................... Easy
DB Seated curls............... Easy
DB Side Laterals.............. Medium
Triceps Push down.......... Easy
BB Shrugs...................... Medium
Ab crunch machine......... Medium

Clustered:
N/A

Rest Time:
BB Squats 15 - 30 seconds
Everything else 10 - 15 seconds

Workout Time:
35 minutes
 
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