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prstylee 02-25-2013 07:14 PM

Prstylee's Log First time writting it down.
Decided to start my first training log will be doing a Fullbody 3 times a week lay out below I have been doing the layout below for about 8 weeks. Replaced the Bench Press with DB presses and Barbel Rows with Seated Rows until work injury heals which will hopefully be this weekend when I can start pressing again going on 3rd week with the changes cant wait to start back on bench but will be resetting until I am sure I do not worsen or re-injure myself.

Sunday - Tuesday - Thursday

Workout A
Squats - 2x5 warm up sets, 3x6-10
Flat Bench Presses 2x5 warm up sets, 3x6-10
Wide Grip Pullups 3x6-10
Lying French Press 3x6-10
Standing Barbell Curl 3x6-10
Lateral Raises 3x10-12
Standing Calf Raises 3x10-25
Ab work 2x12-15

Workout B
Squats - 2x5 warm up sets, 3x6-10
Incline Bench Presses 2x5 warm up 3x6-10
Barbell Rows 3x6-10
Tricep Pushdown 3x6-10
Seated Dumbbell Curl 3x6-10
Rear Delt Raises 3x10-12
Standing Calf Raises 3x10-25
Ab work 2x12-15

Deadlift 5x5 Ramp up to max working set, end up doing deads every other day, end up going for a new 1RM then the following day it falls on go for 85% for 5, next day it falls on for 75%(emphasis on form/grip improvements as needed) then following session aim for a new max.

I am currently cutting until I get to 170lbs at 181lbs at the moment once I hit my goal gonna aim to stay at weight/maintenance for a month or a little more then aim to slowly put on some weight from there.

BendtheBar 02-25-2013 10:22 PM

Best of luck. Will be following your progress.

J_Byrd 02-25-2013 10:26 PM

Best of luck with your goals!

leefarley 02-26-2013 01:24 PM

nice, i like A/B workouts i will be following this log, good luck.

prstylee 02-26-2013 09:49 PM

Thanks all for the welcome

Was a long day for me today switched shifts from nights to mornings again, probably so big change work wise and activity wise while there. It was my first day back on mornings after about 6 months working nights so by the time I got to the gym felt a bit sluggish, since usually I am sleeping by the time I hit the gym today. Still did my best to hit the gym well I did switch around a few exercises from my template in order to limit strain to my shoulder which is doing way better than before but still have a slight sting on certain movements.

After stretching and rotator cuff work went into my routine

Box Squats - Warm up 1x115x5, 1x155x5, 3x200x6
DB Bench - 3x60x10
DB Incline - 3x60x10
Reverse Grip Lat Pulldowns - 3x85x12
Low Row Machine - 3x90x10
Tricep Rope Extensions - 4x70x10
BB Curl - 4x80x10
Lateral Raise Machine - 5x50x12
Rotary Calf Raise - 1x100x17, 1x100x18, 1x100x15
Glute Ham Raises - 1xBWx7, 1xBWx4, 1xBWx5
Cable Crunch - 1x70x12, 1x70x9, 1x70x8

Been switching to Box Squats when I want to emphasize more on my form but also make sure I am hitting parallel and below, puts my ego in check when I focus on the form and see the weight difference.

Added exercises to to chest and back work but used weights that were not really a struggle to get to the last reps, even with 2sec negatives felt like I had 5 in the tank surprising since last time I did DB Presses same weights felt heavy, the same with back exercises slowed the negatives down still felt like a had a got 3-4 in the tank.

Bicep/Tricep/Shoulder work hit my intended reps weights with what felt like 2 in the tank on most

Did finally feel more tired than I have felt in a bit by the time I hit my last exercises, Rotary calf went down on reps on most sets averaged 20 reps couldn't break 17 today with the same weight. On the Glute Ham Raise Hamstring felt a little worked by the time I hit my last set, still liking the exercise the times that I have done it. On my Cable Crunch actually lowered the weight aiming to get 15 reps per set and hit much less than I normally would with that weight.

Probably gonna take me a few days to get into the swing of working mornings again, just gotta keep and eye on what to adjust in case it feels like it's gonna affect my work outs.

EliteDreams 02-26-2013 10:29 PM

Good work Prs,hope you can work with the new schedule.

BendtheBar 02-27-2013 12:47 AM

Solid effort. That's how it's done.

leefarley 02-27-2013 03:16 AM

lots of volume.

prstylee 02-27-2013 09:27 AM


Originally Posted by EliteDreams (Post 329930)
Good work Prs,hope you can work with the new schedule.

Yea once I get used to it should be good again, probably just need a few days to get back into the rhythm again.


Originally Posted by BendtheBar (Post 329993)
Solid effort. That's how it's done.

Thanks doing my best to keep good effort going.


Originally Posted by leefarley (Post 330033)
lots of volume.

Yea honestly still felt like I had alot in the tank on most of the exercises.

big_swede 02-27-2013 02:01 PM

Good training man! Welcome to MAB!

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