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Old 09-16-2012, 02:41 AM   #1
begota
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Default begota's training log

Goals:
(1.) Getting strong enough to lift the kegs at work is my main focus
(2.) After that I will focus on my belly.
(3.) At the end of the year I am shooting for a 300lb. deadlift, squat, and a 200lb. bench.

I am 5'10" and right now 220 lbs.

I got this workout from here. It is a powerbuilding workout that really spoke to me.

DAY A. The Day A workout is a full body workout, with a focus on bench press, squats, and triceps.

Squats. 3 sets of 6 reps, using the same weight.
Bench Press. 3 sets of 6 reps
Dumbbell Rows. 2sets of 8 reps.
Upright Rows. 2 sets of 8 reps.
Seated Overhead Tricep Extensions (w/dumbbell). 2 sets of 8 reps.

DAY B. The Day B worlout is a full body workout with a focus on deadlifts, shoulders, and biceps.

Deadlift. 3 sets of 3 reps.
Seated Overhead Press. 3 sets of 8 reps.
T-Bar (or Barbell) Rows. 2 sets of 8 reps.
Dumbell or Incline Bench Press. 2 sets of 8 reps.
Barbell or Dumbbell Curls. 2 sets of 8 reps.
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Last edited by begota; 09-17-2012 at 02:39 AM.
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Old 09-16-2012, 03:03 AM   #2
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What is your weight and how tall are you? Begota
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Old 09-16-2012, 04:26 AM   #3
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i did them same programe for a couple of months and it realy got my numbers up all the lifts and i seen some nice muscle gains aswell,if you follow the progression scheme this simple a/b gets realy tough and fun,good luck with your goals.
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Old 09-16-2012, 08:52 AM   #4
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Good stuff man, welcome to MAB!
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Old 09-16-2012, 10:16 AM   #5
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Good plan. Following. Best of luck!
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Old 09-16-2012, 02:22 PM   #6
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I use an excel spreadsheet to keep my training log. Thought I would share it here. it's two pages though.



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Old 09-16-2012, 09:48 PM   #7
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Impressive. I like that you are already processing volume.
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Old 09-17-2012, 02:44 AM   #8
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All the best and keep us posted on your growth.
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Old 09-23-2012, 08:03 PM   #9
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Just got back from the gym. I am nearing the end of this 12 weeks cycle, and my progression has slowed considerably, so I have been looking around at different routines. I want to keep my main three lifts, and I was thinking about a 3x3, or maybe a doug hepburn 8x2.
I really want to hit 300 lbs on my deadlift, and squat (not 1rm max, but working sets) by the end of the year.
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Old 09-24-2012, 03:30 AM   #10
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Quote:
Originally Posted by begota View Post
Just got back from the gym. I am nearing the end of this 12 weeks cycle, and my progression has slowed considerably, so I have been looking around at different routines. I want to keep my main three lifts, and I was thinking about a 3x3, or maybe a doug hepburn 8x2.
I really want to hit 300 lbs on my deadlift, and squat (not 1rm max, but working sets) by the end of the year.
Hi,

I had discussed a routine with you on the shout box and you had bookmarked the link. You can go through and try that. Here is the link for your reference, if it suits you.

The 3x3 Program

Good luck.
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POWERLIFTING - ABSOLUTE POWER
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