tpc's training journal

[t-p-c]

Sex: male
Age: 20
Height: 6'
Weight: 185 lbs
BF%: 12ish

Squat: 315x1
DL: 405x1
Bench: 245x1

Training experience: body part splits in high school, starting strength, sf 5x5, upper lowers

Current plan: Monday - chest/shoulders/tri, Tuesday - legs/back/bi, Thursday - chest/shoulders/tri, Friday - legs/back/bi

Anything else you want to know just ask :)

[t-p-c]

Monday October 1, 2007
chest/shoulders/tri

incline bb bench
45x10
45x8
95x5
135x3
160x1
185x5x3

cgbp
45x8
135x5
185x8
185x6

db lateral raise
25x10x2

dips
BWx15
BWx12
BWx12

machine shoulder press
125x8
125x6

reverse grip pressdown
120x10x3

comments
Wasn't feeling incline bb bench today so I just did 3 sets of 5 and decided to move on. First time doing cgbp in a while. Grip was a little inside shoulder width. I think 205x5 is my best on those. I recently read an elitefts article about dips in the 10-15 rep range for intermediate lifters instead of lower reps. I would usually add weight on those but after reading the article i decided not too. Machine shoulder press for delts becase at that point my stabilizers were fried. Had a great pump after pressdowns. I didn't do any RC work, Ill do that later this week. I have a big Management exam Wed so I don't know if I am gonna make it to the gym tomorrow.

[t-p-c]

Here is that article I was talking about...

http://www.elitefts.com/documents/five_things.htm

[Misanthrope]

Hey, nice see you finally start a journal. Consider me on board.

[t-p-c]

Hey, nice see you finally start a journal. Consider me on board.

Thanks. Glad to have you on board!

[t-p-c]

No workout today because I have to study for an exam I have tomorrow. I will do legs/back/bis tomorrow night.

[t-p-c]

Wednesday October 3, 2007
legs/back/bi

squat
45x10
95x6
135x5
185x3
225x3
250x1
275x1

315x3
275x7
135x16

bb row
45x8
95x5
135x3

185x5x5

bb curl
45x6
65x3
95x3
105x3

135x3
95x10

hypers
25x10x3

ab work
3 sets

comments
Great workout tonight. I felt real good during squats so I decided to go heavy. My friend was there to spot which was reasuring. 315x3 is a pr! My face was beat red during the set haha. Rows were from the floor, deweighted after each rep. Decided to go wild on bb curls, never attempted 135 before, so that was exciting. First rep was clean, second 2 reps were slightly cheated (like BigD's). Overall, I was very happy with the workout!

[Misanthrope]

Nice job. What do you normally do for squats when you don't go heavy like you did tonight?

[t-p-c]

Nice job. What do you normally do for squats when you don't go heavy like you did tonight?

I usually stay around 5 reps. For example, last week I did 245x5x5. I change up my rep ranges depending on how I feel. I have a bit of a squat ass though and I would like to bring up my quads. I tried front squatting but my form isn't great. I will probably do some high rep leg presses after dl this weekend.

[ddegroff]

Strong squat PR!

How long have you been doing your current routine?

[t-p-c]

I did an upper lower split from May - Aug. I started doing this in the beginning of sept. So to answer ur question, about 1 month.

[t-p-c]

Friday October 5, 2007
chest/shoulders/tri

incline db bench
40x8
55x6
70x4
85x10
90x7
90x5

dips
bwx15
bwx13
bwx13

db lateral raise
25x10x3

db tri ext
35x8x2

incline db fly
40x12x2

rc work
2 sets

comments
Incline db went well, first time putting up the 90s. My right shoulder started to feel iffy so I didn't go all out. Used a wide grip on the dips. DB tri exts are humbling to say the least. I like them. I am going to start taking creatine monohydrate next week. This will be my first time trying it so I'm interested to see the effects. I'll most likely do deads tomorrow, maybe sunday.

[t-p-c]

Sunday October 6, 2007
legs/back/bi

dl
135x5
185x4
225x3
275x1
320x3
355x3
335x3

chin
bwx5x5

ghetto ghr
bwx8x3

1 arm bb curl
45x6x3

comments
Short and sweet. In and out in about 45 minutes. Hit my dl numbers but felt weak. I think I need a couple days off. Plan is to stick with 5x5 on chins and slowly add weight, a la matt ;). GHRs fried my hams. First time trying 1 arm bb curls. It was hard to balance the bar. I'm not sure if I like them or not.

[t-p-c]

Wednesday October 10, 2007
legs/back/bi

squat
45x8
95x6
135x4
185x3
225x1
250x1
275x5x5

bb row
45x8
95x6
135x5
190x5x5

1 arm bb curl
45x8x3

hypers
25x12x3

comments
I did some bw circuit training on Monday for 15 minutes but nothing major. I'm glad I took the 3 days off. Squats were tough, I'm happy I made it through all sets. 195 on rows is gonna be hard next week. Increased reps on the curls. Good work tonight, I didn't have a ton of energy and almost didn't lift tonight - I'm glad I did.

[r_graz]

[B][I]Wednesday October 10, 2007
I did some bw circuit training on Monday for 15 minutes but nothing major. I'm glad I took the 3 days off. Squats were tough, I'm happy I made it through all sets. 195 on rows is gonna be hard next week. Increased reps on the curls. Good work tonight, I didn't have a ton of energy and almost didn't lift tonight - I'm glad I did.

Yeah, good thing you worked out - nice lifts all around. Good, strong 5x5 squats and rows.

[t-p-c]

Yeah, good thing you worked out - nice lifts all around. Good, strong 5x5 squats and rows.

Thanks man! I'm a little sore today from the squats so I think I'll do some cardio tonight to help with recovery and then lift tomorrow.

[Lifting N Tx]

Guess I've never checked out your journal before.

You have some solid lifts.

[ddegroff]

I did an upper lower split from May - Aug. I started doing this in the beginning of sept. So to answer ur question, about 1 month.

Nice sounds good.

Strong squattin bro, I need to catch up!

[t-p-c]

Guess I've never checked out your journal before.

You have some solid lifts.

Thanks man. I'm jealous of your bench press though.

[t-p-c]

Nice sounds good.

Strong squattin bro, I need to catch up!

Thanks man. 305x2 off a box is very good though!

[t-p-c]

Friday October 12, 2007
chest/shoulders/tri

flat bb bench
45x10
95x8
135x5
185x3
205x1
225x6
225x4

incline db bench
80x8x2

dips
bwx20
bwx12x2

db lateral raises
25x10x3

v bar pressdown
170x8x2

pushups
15

comments
First time flat benching in a while. I took some time off from flat benching because it was bothering my shoulders and I don't think it is a very good chest builder. Well, my right shoulder started to feel sore during my work set, I'm happy with 225x6, but I don't think I'm gonna be flat benching that often anymore. I went to a bar here in tampa to watch the sox game after I went to the gym. Ate a ton of food :). Weighing in at 191 right now haha. Plan is to dl on Sunday!

[t-p-c]

Monday October 15, 2007
legs/back/bi

front squat
45x8
95x5
135x3
185x5x3

dl
135x5
185x3
225x1
275x1
325x3
365x3
345x3

hammer chins
bw+10x5x5

ghetto ghr
bwx6x3

spider curl
25x10
30x10
35x7

smith calf raise
140x12x3
90x18

leg raises
bw+5x10
bw+10x10x2

comments
Fronts and DL took a while to complete. My last set on chins was tough. I have tiny calves and they are weak. I'm gonna work on them more.

[ddegroff]

Lookin' good bro!

Strong deads! Deads and squats always take me a while too.

[t-p-c]

Lookin' good bro!

Strong deads! Deads and squats always take me a while too.

Thanks Groff.

[t-p-c]

Wednesday October 17, 2007
chest/shoulders/tri

incline db
90x10
90x8
85x7

dips
bwx15x2
bwx12

db lateral raise
25x10x3

db tri ext
35x8x2
30x8

pushups
20
12

comments
PR on incline db!

[ddegroff]

Nice PR!

Killer pressin bro!

[t-p-c]

Nice PR!

Killer pressin bro!

Thanks Groff, shoulders felt good.

[t-p-c]

Friday October 19, 2007
legs/back/bi

squat
285x5x4
225x12

seated cable row
230x6x4

bb curl
135x4
95x12 (strict)

hypers
bw+25x10x3

leg raises
bw+15x10x3

seated calf raise
90x10x3

comments
The plan was to do 285x5x5 on squats but after the 4th set my knees felt iffy so I decided to go for some higher reps on the 5th set. My low back was fried after squats so bb rows were not an option, went with cable rows because they don't put much stress on the low back. First rep on bb curls was clean but the last 3 were cheated. Prolly hit chest/shoulders/tri on sun and might start off with a shoulder exercise because a friend noticed my shoulders were laggin a bit and that makes sense because I have been doing very little oh pressing lately.

[r_graz]

Big squats and curls t-p-c, nice work.

[t-p-c]

Thanks Ron. I appreciate your support.

[t-p-c]

Tuesday October 23, 2007
chest/shoulders/tri

flat db
85x5
100x7
100x6

seated bb shoulder press
135x5
135x4x2

dips
bwx15x3

lateral raise
30x8
25x10x2

flat db fly
40x12
45x12

reverse grip pressdown
130x10x3

comments
Felt weak today, poor diet and not much sleep.

[t-p-c]

Thursday October 25, 2007
Legs/back/bi

front squat
195x5x3

dl
315x1
345x1
375x1
405x2

hammer chin
bw+15x5x5

ghr
3 sets

curls
4 sets

leg raises
bw+15x10x3

smith calf raise
90x20x3

comments
Better form on fronts, but the last set was tough. PR on DL. Failed on the 3rd rep at knee level. Chins felt good, holding a db between my feet really helps keep form strict. Good WO overall.

[t-p-c]

Just made a delish shake.

Cals: 735
Fat: 13 g
Carbs: 77 g
Protein: 77 g

ice
16 oz 2% milk
1 whole banana
1 scoop vanilla cytogainer
1 scoop on chocolate whey
1 scoop on chocolate casein

Blend and enjoy

[t-p-c]

Friday October 26, 2007
cardio

HIIT
10 minutes on the track

comments
I rarely do cardio. My posterior chain was pumped after, is that normal?

[t-p-c]

Saturday October 27, 2007
chest/shoulders/tri

dips
bw+45x5
bw+70x8x2
bwx20

smith machine shoulder press
felt some uncomfort in my right shoulder, where the bicep connects, so i decided not to continue

db lateral raise
25x12
20x10x2

low incline db fly
45x12
50x12

ez bar tri ext
95x10x2

machine lateral raise
1 set

machine cgbp
1 set

comments
Complete lack of energy today and my shoulder was bothering me. Most of the pressing exercises I do seem to really hit the front delt hard. Anyone have any good pressing exercises that don't hit the front delt soo hard?

[t-p-c]

Monday October 29, 2007
legs/back/bi

front squat
205x5x2

yates row
185x6
205x6x3
135x12

leg extension
3 sets

curl
4 sets

hypers
bw+25x12x3

leg raises
bw+15x12x3

seated calf raise
90x20

comments
PR on front squats. My lower back wasn't as fried this time because I didn't do back squats so I was able to do bb rows. I wanted to do regular overhand bb rows but I didn't have any straps so I just did underhand yates rows instead. High rep leg extensions felt good, I think I'll keep them. I did a lot of alternating with the last 5 exercises because I was pressed for time, was sweating my balls off.

[Misanthrope]

Strong front squatting there. I'm hoping to keep increasing mine.

I liked leg extensions when I was doing my upper/lower over the summer. They burned the hell out of my quads doing them at high reps.

[t-p-c]

Thanks Matt, they're still pretty new to me as they are to you.

The leg extensions did just that, great burn. 10-20 reps on those bad boys.

[Misanthrope]

The leg extensions did just that, great burn. 10-20 reps on those bad boys.
Definitely. I wouldn't go with anything lower. Actually, I think if I ever do leg extensions again in the future, I might not even keep track of reps. I'd just do three sets until the burn got really intense. I consider them an accessory exercise anyway, so I think "progress" with them wouldn't be as important as how they actually "feel" if that makes sense.

[t-p-c]

Definitely. I wouldn't go with anything lower. Actually, I think if I ever do leg extensions again in the future, I might not even keep track of reps. I'd just do three sets until the burn got really intense. I consider them an accessory exercise anyway, so I think "progress" with them wouldn't be as important as how they actually "feel" if that makes sense.

Exactly. As of late I have been "number chasing" with the big movements and letting the isos speak for themselves if you know what I mean.

[ddegroff]

Strong past workouts.

Killer Front squats!

How strict are those BB Rows?

[t-p-c]

Strong past workouts.

Killer Front squats!

How strict are those BB Rows?

Thanks groff. Only the last 1 or 2 reps were loose.

[t-p-c]

Tuesday October 30, 2007
chest/shoulders/tri

flat cgbp
185x3
205x5x3

standing bb press
95x5
115x3

dips
bwx20x2
bwx18

lateral raise
25x12
25x10
25x8

reverse grip pressdown
3 sets

rc work
2 sets

comments
Nice quick wo, 45 mins. Standing bb didn't feel right. I used too much weight, stupid ego, lol.

[ddegroff]

Only the last 1 or 2 reps were loose.

Cool, those are impressive rows then.

Strong CGBP! Man do I need to catch up on my pressing, bad!

[t-p-c]

Cool, those are impressive rows then.

Strong CGBP! Man do I need to catch up on my pressing, bad!

Thanks man. My cgbp grip is a little inside shoulder width. I don't think that having an extreme close grip, like most of what I see in my gym, is any better.

[t-p-c]

cardio
walked 1 mile
ran 1 mile
walked 1 mile

[t-p-c]

Friday November 2, 2007
legs/back/bi

box squat
275x8x3

rack dl
405x3x3

chin
20x5x5

ghetto ghr
3 sets

cable curl
3 sets

leg raises
20x8
15x12

comments
First time trying box squats and rack dls. Box squats felt good, they were to parallel or slightly above, 275 felt much lighter this way then doing atg. Rack DLs were good too. I was tryin to figure out the form during my warmup sets, then i just realized there isn't a whole lotta technique, grip it and rip it haha. I used straps for the first time ever on those too, they were tricky to figure out. Not sure if i did 5 or 6 sets of chins, but the last set was tough. Gunz were pumped afta the curls, did em rest pause style.

[t-p-c]

Sunday November 4, 2007
chest/shoulders/tri

smith incline press
185x8
225x8
225x6x2
185x12

dips
bwx12x5

lateral raise
4 sets

cable fly
3 sets

db tri ext
30x12x3

comments
My wrist has been acting up, I think from my last press wo, so I tried out the smith machine. It felt better on the wrist then bb or db. I kinda liked it. For simplicity sake I counted the bar as 45, even though I know its not. Everything else went well, higher volume on the dips.

[t-p-c]

cardio
stadium stair sprints
bw squats
pushups
lunges
core work

comments
About 30 minutes of aerobic work. My quads were pumped after the stairs, didn't expect that haha. Great sweat at the end.

[t-p-c]

Tuesday November 6, 2007
back/bi

supported t-bar row
135x6x4

chins
bwx7x2
bwx6

db row
95x8x2

ez bar curl (rp)
80x15
80x8
80x5

comments
I was sore from yesterdays cardio so I did a quick back/bi wo. I'm not impressed with the chins. Anything over 5 reps on this felt tough.

[ddegroff]

Thanks man. My cgbp grip is a little inside shoulder width. I don't think that having an extreme close grip, like most of what I see in my gym, is any better.

yeah thats what I do as well. The other way pust too much stress on my wrists.

Solid work in here bro, keep it up!

[t-p-c]

Thanks man.

[t-p-c]

biokinetics and conditioning class wo
pushups
bench dips
bw squats
sprints
ab work

About 20 minutes worth of exercise.

[t-p-c]

Thursday November 8, 2007
legs

box squat
315x6x3

sldl
185x6
225x10x2

leg ext
3 sets 15 reps

hypers
bwx12
bw+75x8
bw+75x6
bwx12

leg raises
bwx15x2

comments
Box squats felt great. The box I used this time was a couple inches shorter than last time, but I really turned it up notch today. First time doing SLDL in a while. Again, I feel them more in my low back rather than hams and thats not what im looking for. Pumped quads after leg exts. I tried something different with hypers today. I used the ez curl bar and set it on my forearms to add weight. Felt awkward, but I thought it might be easier than holding a plate or db. I'm still at the stage where I can go into the gym and set or almost set a pr on 1 or 2 exercises, I love it haha. TIME TO EAT!

[ddegroff]

I hear ya, PR's are coming in from all directions for me too.

Impressive box squats bro! I could see a problem holding 75lb dumbell for hypers. Did you hold the bar like a zercher squat?

[t-p-c]

I hear ya, PR's are coming in from all directions for me too.

Impressive box squats bro! I could see a problem holding 75lb dumbell for hypers. Did you hold the bar like a zercher squat?

Thanks man.

Yes, exactly. I did them just like this: http://www.youtube.com/watch?v=VjKJvvBcx_A

[ddegroff]

Ah I see, thanks!

[t-p-c]

Saturday November 10, 2007
chest/shoulders/tri

smith incline
225x8
225x7x2
185x12

dips
bwx12x4

lateral raise machine
3 sets

decline db fly
35x12x3

cable lateral raise
2 sets

flat db tri ext
30x12
30x10
30x8

comments
My right wrist is still bothering me so I don't want to do any bb or db presses until it fells better. Smith and dips dont seem to bother it at all. I weighed in at 188lbs today on the scale in my gym prewo. 4 exams next week, fucking sucks.

[t-p-c]

Friday November 16, 2007
legs/back/bi

box squat
315x1
340x1
365x1
385x1
405x1

rack pull
315x1
365x1
405x1
425x3
315x7

hammer chin
bw+25x5x3
bwx10

ghetto ghr
3 sets

curl
2 sets

leg raises
bwx15x3

comments
Hectic week. 4 exams, 1 essay, 2 all nighters, and now I have a cold.
Great wo though! Box squats felt great. Slightly above parallel. I used a regular padded flat bench as my box, don't know the height. 405 went up slow, but I got it. PR there. Rack pulls after box squats were tough. PR though. I wanted bw+25x5x5 on hammer chins but that wasn't happening. Next time!

[t-p-c]

Saturday November 17, 2007
chest/shoulders/tri

incline smith
225x7x2
185x14

dips
bwx12x4
bwx15

cable lateral raise
4 sets

low incline db fly
45x12
45x10

db tri ext
30x12
35x8x2

machine lateral raise
3 sets

reverse grip pressdown
3 sets

rc work
3 sets

comments
Wrist is still bothering me on bb and db presses, weird. It feels fine on the smith and dips. Major pump after all the isos.

[t-p-c]

Monday November 19, 2007
legs/back/bi

front squat
205x5x2

bb row
205x8x3

leg ext
3 sets high reps

curls
4 sets

hypers
bw+25x12x3

leg raises
bw+15x12x3

1 arm db lateral raises
35x10
40x8

comments
Good wo. Fronts were tough, I didn't realize it had been so long since I last did them. Used straps on the bb rows, little english on the last couple reps. 1 arm db laterals were new. I used loose form, like this: http://www.youtube.com/watch?v=TXDN7sD3crQ I loved them. No more pussy 25 lb strict laterals, these felt way better.

[t-p-c]

Monday November 26, 2007
upper

incline db
85x8x2
85x6

bb row
185x6
225x5x2 (loose)
185x10

dips
bwx20
bwx18
bwx15

hammer chin
bwx8x2
bwx6

power lateral raise
35x10
40x8

comments
I took some time off from the gym last week due to the holiday but I am back in action. My wrist is feeling better so that is a plus!!

[t-p-c]

Tuesday November 27, 2007
lower

box squat
315x5x3

trap bar dl
225x5
315x5
405x5

hypers
bwx15x3

leg raises
bw+15x10x3

leg extension
3 sets

comments
First time doing trap bar dl. I like them. I'm assuming the bar weighs 45 lbs and I had 4 plates on. My quads are improving. Need to do more calf work though.

[t-p-c]

Wednesday November 28, 2007
esc 105

bench press 1RM
225x1
250x1
260x1

1.5 mile run
10:45

comments
Bench and running test for my biokinetics and conditioning class.

[t-p-c]

Thursday November 29, 2007
shoulders/arms

smith shoulder press
185x6x4

seated db hammer curl
50x10x2
50x8

db tri ext
35x10x2
35x8

power laterals
40x10x2
40x8

spider curl
30x12
35x7
30x8

reverse grip pressdown
3 sets

cable curl
3 sets

laterals
2 sets

comments
Nothing special, huge pump though.