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#1
Feb 15 2016 05:13pm
Training Log

I am making this thread to keep track of my training progress.

I am getting back into lifting and training seriously after a 2.5 year period of not being in the gym consistently.

My Background

  • Age: 21
  • Height: 5'5"
  • Weight: 164 lbs
  • Body Fat %: 25
  • I am a full time student. -- Junior in college. (Software Engineering Major) (Math Minor)
  • I work part time as a web developer.

Long Term Goals

  • Squat: 500+ lbs
  • Dead lift: 500+ lbs
  • Bench: 315+ lbs
  • Military Press: 225+ lbs
  • Body Fat %: 12-15

I feel my goals are reasonable for long term goals and by making them, I am motivating myself to get to the gym and work towards them.
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#2
Feb 15 2016 05:16pm
If I were you I'd set some short term goals.. like bench or squat 225 by next year or something.
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#3
Feb 15 2016 05:17pm
those are life time goals lol
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#4
Feb 15 2016 05:19pm
Quote (Yohey @ Feb 15 2016 05:16pm)
If I were you I'd set some short term goals.. like bench or squat 225 by next year or something.


I can do that already. About to post day 1, just got back from the gym. Leg day. I am not new to lifting, used to power lift seriously.
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#5
Feb 15 2016 05:30pm
Day 1 - Feb 15, 2016 - LEGS

Weight: 164 lbs

Squat 5x5- Based on 325 lb max
(2 minute rest in between sets)
  • 135 lbs x 5 (warm up)
  • 195 lbs x 5
  • 235 lbs x 5
  • 275 lbs x 5
  • 275 lbs x 5
  • 295 lbs x 5


1 Legged Extensions 5x5- Based on 90 lb max (each leg)
(90 second rest in between sets)
  • 55 lbs x 5
  • 65 lbs x 5
  • 75 lbs x 5
  • 75 lbs x 5
  • 80 lbs x 5


Leg Curls 5x5- Based on 180 lb max
(90 second rest in between sets)
  • 110 lbs x 5
  • 125 lbs x 5
  • 155 lbs x 5
  • 155 lbs x 5
  • 165 lbs x 5


Leg Press 5x5- Based on 640 lb max
(2 minute rest in between sets)
  • 390 lbs x 5
  • 460 lbs x 5
  • 550 lbs x 5
  • 550 lbs x 5
  • 570 lbs x 5


Seated Calf Raises 5x12
(1 minute rest in between sets)
  • 150 lbs x 12
  • 150 lbs x 12
  • 150 lbs x 12
  • 150 lbs x 12
  • 150 lbs x 12


This post was edited by spt_94 on Feb 15 2016 05:36pm
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#6
Feb 17 2016 04:21pm
Day 2 - Feb 17, 2016 - CHEST

Flat Barbell Bench Press 5x5- Based on 225 lb max
(2 minute rest in between sets)
  • 95 lbs x 5 (warm up)
  • 135 lbs x 5
  • 155 lbs x 5
  • 190 lbs x 5
  • 190 lbs x 5 (3x unassisted, 2x assisted)
  • 205 lbs x 5 (1x unassisted, 4x assisted)


Dumbbell Incline Bench Press 5x5- Based on 80 lb max
(2 minute rest in between sets)
  • 50 lbs x 5
  • 55 lbs x 5
  • 70 lbs x 4
  • 70 lbs x 4
  • 75 lbs x 2


Barbell Decline Bench Press 5x5- Based on 185 lb max
(2 minute rest in between sets)
  • 115 lbs x 5
  • 135 lbs x 5
  • 155 lbs x 4
  • 155 lbs x 4
  • 165 lbs x 2


Cable Crossover 5x12
(1 minute rest in between sets)
  • 25 lbs x 10
  • 20 lbs x 12
  • 20 lbs x 12
  • 20 lbs x 12
  • 20 lbs x 12


Comments: Chest day used to be my favorite day, but that was terrible. I felt so weak. I didn't have a spotter for DB Incline or BB Decline so I didn't get to get all of my reps. I will have to lower the weight next chest day most likely.

This post was edited by spt_94 on Feb 17 2016 04:21pm
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#7
Feb 17 2016 06:15pm
U have a chest day?

Groce
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#8
Feb 17 2016 06:44pm
some pretty big goals lol

500 squat is no joke :o
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#9
Feb 19 2016 04:39pm
Day 3 - Feb 19, 2016 - BACK

Dead lift 5x5 - Based on 325 lb max
(2 minute rest in between sets)
  • 135 lbs x 5 (warm up)
  • 195 lbs x 5
  • 235 lbs x 5
  • 275 lbs x 5
  • 275 lbs x 5
  • 295 lbs x 5


Wide Grip Lat Pulls 3x8
(90 second rest in between sets)
  • 100 lbs x 8
  • 120 lbs x 8
  • 140 lbs x 8


Close Grip Lat Pulls 3x8
(90 second rest in between sets)
  • 100 lbs x 8
  • 120 lbs x 8
  • 140 lbs x 8


Cable Rows 5x5 - Based on 200 lb max
(90 second rest in between sets)
  • 120 lbs x 5
  • 140 lbs x 5
  • 180 lbs x 5
  • 180 lbs x 5
  • 190 lbs x 5


Dumbbell Rows 5x12
(90 second rest in between sets)
  • 80 lbs x 12
  • 80 lbs x 12
  • 80 lbs x 12
  • 80 lbs x 12
  • 80 lbs x 12
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#10
Feb 19 2016 05:02pm
I am not meaning to do every other day. I want to do M-F with sat and sun off, but just this week that didn't happen. My plan is to go sat and sun this week to finish the 5 days this week and then next week go for M-F.

This week I didn't go on Tuesday because I had work, then classes, then it was my 3 year anniversary with my gf so I spent time with her.

Thursday I was just super busy and didn't get to go.
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