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Old 05-01-2013, 06:43 PM   #1
Palmer
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Default Palmer's Powerbuilding Log

Log name has been used before. To sum up, some of you may know me from M&S but I decided to start posting here as some insentive to actually post in a log AT ALL. I have ran many routines, Dougs 4 Day, I have came from being 142 in 2010 to being 176 today, the biggest jump being from 153 last year this time to being 176 now. I have ran 15 complete cycles of 5/3/1 and am now currently doing my 16th. This starting week here is a little off because I thought I was going to Cornell at the end of the week so I took out deadlifts and swapped around a few days.

For starters my week usually goes like this,
Monday Squat
Tuesday Bench
Thursday Dead
Friday OHP

Now here is my workout from Monday.

Last edited by BendtheBar; 03-10-2014 at 09:32 PM.
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Old 05-01-2013, 06:45 PM   #2
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Cycle 16 Week 2 Bench

Bench:
165 x 3
190 x 3
215 x 7 *PB*

BBB:
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10

DB Rows:
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10

Barbell Curls:
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10

And for those of you who don't know, every workout I train calves and pullups, so if I don't post it in there, I usually do 50 reps every workout for chins and I can't tell you how many calves sets I do.
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Old 05-01-2013, 09:08 PM   #3
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Cycle 16 Week 2 Squat

Squat:
175 x 3
200 x 3
220 x 6

BBB:
145 x 10
145 x 10
145 x 10
Need 2 more sets next week.

Leg Curls:
Slot 10 x 10
Slot 10 x 10
Slot 10 x 10
Slot 10 x 10
Slot 10 x 10

Calves:
45 Plate x 20
45 Plate x 20
45 Plate x 20

Weighted Situps:
25 Plate x 15
25 Plate x 15
25 Plate x 15
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Old 05-01-2013, 09:40 PM   #4
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Strong lifting and nice volume. keep it up!
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Old 05-01-2013, 10:56 PM   #5
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Welcome to the forum Palmer. Smash your goals.
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Old 05-01-2013, 11:04 PM   #6
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Great stuff Palmer! Welcome to the king of sites ! Keep up the strong work!!!
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~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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Old 05-02-2013, 03:50 AM   #7
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welcome and nice lifting, this is where the serious players come.
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Old 05-02-2013, 05:34 AM   #8
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Welcome to MAB. Good luck man.
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Old 05-06-2013, 03:34 PM   #9
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Thanks dudes.. workout from Friday. I usually do my OHP seated but I really need to start doing them standing. Here's how it went.

Cycle 16 Week 2 OHP

OHP:
85 x 3
95 x 3
115 x 10 *PB*

BBB:
65 x 10
65 x 10
65 x 10
65 x 10
65 x 10

Chins:
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Rope Pushdowns:
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10

Face Pulls:
50 x 12
50 x 12
50 x 12

SQUATS TONIGHT.
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Old 05-06-2013, 03:56 PM   #10
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Great work Palmer! Congrats on the PR! Keep it up!!!
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~~~Second Amendment~~~
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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