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Old 01-06-2014, 01:22 PM   #1
Bdub
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Default Bdub's Training Log

What's up fellas thought I would get my log rolling over at this site as well. I like to get a wide variety of support as I am always looking at ways to improve in my training and diet. I been pretty hard at it and consistent the last 6 months but I'm ready to kick it in gear and changes things up a bit mostly in my diet and see what 2014 brings me.
I started on one of Steve's 3-day full body routine's 3 weeks ago and have really enjoyed it. My training is spot on but my diet has been a little shaky especially with the holidays but that's ok I enjoyed it.
I will post up from the beginning I started 3 weeks ago and go from there I have made some solid progression already but mostly because I was starting out a little lower to get used to the routine and such.
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Old 01-06-2014, 01:23 PM   #2
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Join Date: Jan 2014
Location: Indiana
Posts: 341
Training Exp: 1-2 years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Food
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Week 1 – Workout A 12/16/2013
.
Warm-up: 5 min on elliptical
.
Barbell Squat
165x5 (60%)
215x5 (80%)
265x5 (working)
265x5 (working)
265x5 (working)
.
Barbell Bench Press
135x5 (60%)
185x5 (80%)
225x5 (working)
225x4 (working)
205x5 (working)
.
Barbell Row
95x5 (60%)
125x5 (80%)
155x5 (working)
155x5 (working)
155x5 (working)
.
Upright Row
65x10
65x10
65x10
.
Skullcrushers
75x10
75x10
75x10
.
Dumbbell Curls
20s x10
20s x10
20s x10
.
Hamstring Curls
(7)x15
(7)x15
(7)x15
.
Ab wheel Rollout
3 sets of 10
.
Cardio: None today
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Old 01-06-2014, 01:24 PM   #3
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Join Date: Jan 2014
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Fav Supp: Food
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Week 1 – Workout B 12/18/2013
.
Warm-up: 5 min on elliptical
.
Deadlift
195x5 (60%)
260x5 (80%)
325x5 (working)
.
Romanian Deadlift
145x12
145x12
.
Seated Overhead Press
95x10
95x10
95x10
.
Inverted Rows
Bodyweight x 10
Bodyweight x 10
Bodyweight x 9
.
Dips
Bodyweight x 15
Bodyweight x 13
Bodyweight x 10
.
Barbell Shrugs
155x10
155x10
155x10
.
Seated Calf Raise
45 plate x12
45 plate x12
45 plate x12
.
Plank
60 sec hold
60 sec hold
60 sec hold
.
Cardio: None today
.
Pretty solid workout today I am mostly assessing the lifts for this new program and getting a good feel for everything. There are some lifts I will up the next go around but want to also roll into this not too full bore my body needs to adapt I am still sore form Mon workout haha. I am really loving this full body routine gives me a sense of accomplishment.
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Old 01-06-2014, 01:26 PM   #4
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Join Date: Jan 2014
Location: Indiana
Posts: 341
Training Exp: 1-2 years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 9203
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Week 1 – Workout C 12/20/2013
.
Warm-up: 5 min on elliptical
.
Barbell Squat
165x5 (60%)
215x5 (80%)
270x5 (working) (program states to add +5lbs for Workout A’s working weight)
135x20
.
Incline DB Bench Press
70s x10
70s x10
70s x10
.
One Arm Dumbell Row
60x15
60x12
60x10
.
Seated Arnold Press
25s x10
25s x10
25s x10
.
Cable Tricep Extensions
(5)x10
(6)x10
(7)x10
.
Ez Bar Curls
65x10
65x10
65x10
.
Hamstring Curls
(7)x15
(7)x15
(7)x15
.
EZ Bar Ab Rollout
1 set of 5
.
Cardio: None today
.
On the 3rd workout of this program and still getting a feel for everything. Some I was ok with and some I will adjust for the next round. I was not on my normal supplement stack for my workout and that actually changed a lot how I was feeling. I actually felt really worn down and energy was not there like normal. Have a great weekend everyone!
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Old 01-06-2014, 01:26 PM   #5
Bdub
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Join Date: Jan 2014
Location: Indiana
Posts: 341
Training Exp: 1-2 years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 9203
Bdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributor
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Week 2 – Workout A 12/23/2013
.
Warm-up: 5 min on elliptical
.
Barbell Squat
165x5 (60%)
225x5 (80%)
275x5 (working) +10lbs
275x5 (working)
275x5 (working)
.
Barbell Bench Press
135x5 (60%)
175x5 (80%)
215x5 (working)
215x5 (working)
215x5 (working)
.
Barbell Row
95x5 (60%)
135x5 (80%)
155x5 (working)
155x5 (working)
155x5 (working)
.
Upright Row
65x10
65x10
65x10
.
Skullcrushers
75x10
75x10
75x10
.
Dumbbell Curls
20s x10
20s x10
20s x10
.
Hamstring Curls
(8)x15 +next weight
(8)x15
(8)x15
.
Ab wheel Rollout
3 sets of 10
.
Cardio: None today
.
I went ot the gym yesterday (Sunday) because of the holidays this week so I will be training Sun, Tues, Thurs this week. Pretty good workout I upped my squats 10lbs so I was happy about that but I feel I have lost some stength in my bench so not real happy about that. It will come back around in due time I'm sure. Can't really say anything bad about my workout just doing what I need to do.
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Old 01-06-2014, 01:27 PM   #6
Bdub
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Join Date: Jan 2014
Location: Indiana
Posts: 341
Training Exp: 1-2 years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 9203
Bdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributor
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Week 2 – Workout B 12/24/2013
.
Warm-up: 5 min on elliptical
.
Deadlift
205x5 (60%)
265x5 (80%)
335x5 (working) +10 PR
.
Romanian Deadlift
165x12 +20
165x12
.
Seated Overhead Press
105x10 +10
105x10
105x10
.
Inverted Rows
Bodyweight x 15
Bodyweight x 12
Bodyweight x 10
.
Dips
Bodyweight x 15
Bodyweight x 15
Bodyweight x 11
.
Barbell Shrugs
165x10 +10
165x10
165x10
.
Seated Calf Raise
45 plate x15
45 plate x15
45 plate x15
.
Plank
60 sec hold
60 sec hold
60 sec hold
.
Cardio: None today
.
Had a really nice workout I was able to add some weight and reps as I am adapting to this routine. I'm pretty sure my deadlift is a PR for me and I had a little more in the tank but that's ok I'll save it for next time.
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Old 01-06-2014, 01:28 PM   #7
Bdub
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Join Date: Jan 2014
Location: Indiana
Posts: 341
Training Exp: 1-2 years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 9203
Bdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributor
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Week 2 – Workout C 12/27/2013
.
Warm-up: 5 min on elliptical
.
Barbell Squat
165x5 (60%)
225x5 (80%)
280x5 (working) (program states to add +5lbs for Workout A’s working weight) +5 lbs
145x20 +10 lbs
.
Incline DB Bench Press
70s x10
70s x10
70s x10
.
One Arm Dumbbell Row
60x12
60x12
60x12
.
Seated Arnold Press
25s x10
25s x10
25s x10
.
Cable Tricep Extensions
(8)x10
(8)x10
(8)x10
.
Ez Bar Curls
65x10
65x10
65x10
.
Hamstring Curls
(8)x15
(8)x15
(8)x15
.
EZ Bar Ab Rollout
3 sets of 10
.
Cardio: None today
.
Pretty good workout I have no complaints but I am ready to get back to my normal weekly schedule.
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Old 01-06-2014, 01:29 PM   #8
Bdub
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Join Date: Jan 2014
Location: Indiana
Posts: 341
Training Exp: 1-2 years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 9203
Bdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributor
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Week 3 – Workout A 12/29/2013
.
Warm-up: 5 min on elliptical
.
Barbell Squat
175x5 (60%)
225x5 (80%)
285x5 (working) +10lbs
285x5 (working)
285x5 (working)
.
Barbell Bench Press
135x5 (60%)
175x5 (80%)
215x5 (working)
215x5 (working)
215x5 (working)
.
Barbell Row
95x5 (60%)
135x5 (80%)
155x5 (working)
155x5 (working)
155x5 (working)
.
Upright Row
65x10
65x10
65x10
.
Skullcrushers
80x10 +5
80x10
80x10
.
Hammer Curls
25s x10
25s x10
25s x10
.
Hamstring Curls
(9)x15 +next weight
(9)x15
(9)x15
.
Ab wheel Rollout
3 sets of 10
.
Cardio: None today
.
Hit up the gym again today (Sun) since the gym I use is closed on Wed. again (new years day) so will be doing sun, tues, thurs or fri this week not for sure just yet. Pretty good session I upped my squats 10 lbs and I think that is a 5 rep PR so pretty happy about that. Been a long week and weekend with the holidays pretty exhausted and ate like a king but ready to get back in the swing of the norm and start the new year off with a bang!
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Old 01-06-2014, 01:30 PM   #9
Bdub
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Join Date: Jan 2014
Location: Indiana
Posts: 341
Training Exp: 1-2 years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 9203
Bdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributor
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Week 3 – Workout B 12/31/2013
.
Warm-up: 5 min on elliptical
.
Deadlift
210x5 (60%)
275x5 (80%)
345x5 (working) +10lb PR
.
Romanian Deadlift
175x12 +10lb
175x12
.
Seated Overhead Press
105x10
105x10
105x10
.
Inverted Rows
Bodyweight x 15
Bodyweight x 14
Bodyweight x 10
.
Dips
Bodyweight x 15
Bodyweight x 15
Bodyweight x 12
.
Barbell Shrugs
175x10 +10lb
175x10
175x10
.
Seated Calf Raise
55x15 +10lb
55x15
55x15
.
Plank
75 sec hold
75 sec hold
75 sec hold
.
Cardio: 20 min of LISS
.
Had a pretty solid workout I upped my deadlifts again and this will be my limit for now until I feel like I should add more weight. I have a pretty good feel for this routine now rolling on week 3 things are starting to iron out. I think I will shoot for adding weight on some of my main compound lifts every 3-4 weeks that worked pretty good for me before. As far as the accessory lifts go I’ll just play it by ear I may incorporate some pause-holds, giant sets, partial reps or drop sets in to the mix in the future for these. I feel like I really need to set some goals for this year but I am still thinking about that so many things run thru my mind haha. I was able to get some cardio in today that felt good and want to keep that in the mix of things if possible.
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Old 01-06-2014, 01:30 PM   #10
Bdub
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Join Date: Jan 2014
Location: Indiana
Posts: 341
Training Exp: 1-2 years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 9203
Bdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributorBdub is a consistent contributor
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Week 3 – Workout C 1/4/2014
.
Warm-up: 5 min on elliptical
.
Barbell Squat
175x5 (60%)
225x5 (80%)
290x5 (working) (program states to add +5lbs for Workout A’s working weight) +5 lbs PR
155x20 +10 lbs
.
Incline DB Bench Press
75s x10 +5lbs each
75s x10
75s x10
.
One Arm Dumbbell Row
60x12
60x12
60x12
.
Seated Arnold Press
30s x10 +5lbs each
30s x10
30s x10
.
Cable Tricep Extensions
(8)x10
(8)x10
(8)x10
.
Ez Bar Curls
65x10
65x10
65x10
.
Hamstring Curls
(9)x15 +next plate
(9)x15
(9)x15
.
Plank
3 sets of 75 sec
.
Cardio: 20 min of LISS
.
Good solid workout my squats is a PR so pretty happy about that. Going to stay at 285 for a few weeks tho until I feel its easy enough to add weight. Was able to up some other lifts as well things going really well with this workout I feel this will do me really well in the long run. My recovery has been great now that I have got used to it which is another plus for the CNS. Looking forward to good things to come in 2014!
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