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Old 01-14-2015, 12:07 PM   #1
Sjimmy93
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Join Date: Dec 2014
Location: Holland
Posts: 14
Training Exp: <1
Training Type: Powerbuilding
Fav Exercise: Deadlift/OHP
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Default Sjimmy's road to being a mountain

My name's Sjors and I've been lurking way too long around here and also been way too busy, but it's time to start a training log. I switched to the MAB full body powerbuilding routine. Some changes will be made in the near future to accommodate my body's preferences.

I don't have any specific goals besides having fun and getting stronger/bigger.

Starting stats:
Age: 21 years
Length: 1.97m
Weight: 107,5kg
Squat: 115kg 3RM
Deadlift: 160kg 1RM
Bench Press: 95kg 1RM

Day A

Squat - 3 sets of 6 reps
Bench Press - 3 sets of 6 reps
DB rows - 2 sets of 8 reps
Upright Rows - 2 sets of 8 reps
Seated DB Tricep Extension - 2 sets of 8 reps

Day B

Deadlift - 3 sets of 3 reps
(Seated) Overhead Press - 3 sets of 8 reps
T-bar Rows - 2 sets of 8 reps
DB Press - 2 sets of 8 reps
Bicep Curls with EZ-bar - 2 sets of 8 reps
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Old 01-14-2015, 01:42 PM   #2
Sjimmy93
Junior Member
New Brawn
 

Join Date: Dec 2014
Location: Holland
Posts: 14
Training Exp: <1
Training Type: Powerbuilding
Fav Exercise: Deadlift/OHP
Reputation: 4167
Sjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good posts
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I've been testing my new routine and like it alot so far . Going to make some changes, but first the logging of the workouts. I've been using a bit more sets to get into it, because I haven't done some exercises in a while and I don't know what my weights will be.

Workout B 09-01-2015

Deadlift:
Warmup: 5*60/5*80/5*100/3*120
Working: 3*3*135

Nice and smooth.

Overhead Press:
Warmup: 10*20/8*30/8*35
Working: 3*8*37,5

Was planning to do OHP seated, but my back doesn't like it that way. Standing is more fun anyway :P

T-bar Rows:
Warmup: 8*20/8*40
Working: 3*8*60

One more working set than I had planned, because I wasn't paying attention.

DB Bench Press:
Warmup: 8*22/8*26
Working: 8*30+6*30

Should've been easy, but my left elbow was hurting suddenly. No pain for the rest of the workout. Strange

EZ-bar Curls:
Warmup: 8*20/8*24/8*28
Working: 2*8*30

Easy.

Workout A 12-01-2015

Squats:
Warmup: 8*20/7*40/6*60/6*80
Working: 3*6*100

Tough, but I got it without my form slipping.

Bench Press:
Warmup: 8*20/6*40/6*60/6*70
Working: 3*6*80

Last rep was a grinder. Besides that smooth.

One-arm DB Rows:
Warmup: 8*22/8*26
Working: 2*8*30

My right arm seems to be lacking a bit. Much harder to keep form.

Upright Rows:
Warmup: 8*20/8*30/8*40
Working: 2*8*42,5

Easy.

Overhead DB Tricep Extension:
Warmup: 8*20/8*24/8*28
Working: 2*8*32

Don't know if my left shoulder likes this one. My shoulder feels overstretched if I don't want to hit my head with the DB. Might change this one. Any suggestions?

Workout B 14-01-2015

Deadlift:
Warmup: 5*60/5*80/5*100/3*120
Working: 3*3*135

Nice and smooth again.

Overhead Press:
Warmup: 10*20/8*30
Working: 3*8*40

Tough, but succeeded.

T-bar Rows:
Warmup: 8*30/8*50
Working: 2*8*65

Thinking about switching to BB Rows, the plates nearly hit my face since my gym doesn't has a long handle.

DB Bench Press:
Warmup: 8*26
Working: 2*8*30

Easy, no elbow pain whatsoever this time

EZ-bar Curls
Warmup: 8*24
Working: 2*8*32

Easy.

General notes: Like the routine. Maybe in some time I will switch the curls and tricep extension for Chinups/Dips. Nothing much further, feeling good and hitting my weights
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Old 01-19-2015, 10:36 AM   #3
Sjimmy93
Junior Member
New Brawn
 

Join Date: Dec 2014
Location: Holland
Posts: 14
Training Exp: <1
Training Type: Powerbuilding
Fav Exercise: Deadlift/OHP
Reputation: 4167
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I didn't have time to log last friday, busy weekend. So another 2 in 1 log

Workout A 16-01-2015

Squats:
Warmup: 8*20/7*50/6*70/6*85
Working: 3*6*100

Widened my stance a bit. It went up much smoother.

Bench Press:
Warmup: 8*20/8*50/6*70
Working: 3*6*80

One-arm DB Rows:
Warmup: 8*24
Working: 2*8*32

Upright Rows:
Warmup: 8*30
Working: 2*8*45

Overhead DB Tricep Extension:
Warmup: 8*24/8*30
Working: 2*8*34

Workout B 19-01-2015

Deadlift:
Warmup: 5*60/5*80/5*100/3*120
Working: 3*3*140

Overhead Press:
Warmup: 10*20/8*30
Working: 3*8*42,5

Pendlay Rows:
Warmup: 8*50/8*60/8*70
Working: 2*8*75

DB Bench Press:
Warmup: 8*26
Working: 2*8*32

EZ-bar Curls
Warmup: -
Working: 3*8*36,5

I was planning to do 34kg, but apparently the 2 EZ-bars at my gym differ 2,5kg in weight.
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Old 01-21-2015, 12:10 PM   #4
Sjimmy93
Junior Member
New Brawn
 

Join Date: Dec 2014
Location: Holland
Posts: 14
Training Exp: <1
Training Type: Powerbuilding
Fav Exercise: Deadlift/OHP
Reputation: 4167
Sjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good posts
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Workout A 21-01-2015

Squats:
Warmup: 8*20kg/8*40kg/6*70kg/3*85kg
Working: 3*6*105kg

Still glad I widened my stance a bit. Overall form is much better now and easier to maintain throughout a set.

Bench Press:
Warmup: 10*20kg/8*40kg/3*70kg
Working: 5*82,5kg/6*82,5kg/4*82,5kg

Bench Press was a real fight today. Don't really know what caused it. Next time better I guess.

One-arm DB Rows:
Warmup: 8*26kg
Working: 2*8*34kg

Upright Rows:
Warmup: 10*20kg/8*40kg
Working: 2*8*47,5kg

Skullcrushers:
Warmup: 8*18kg/8*28kg
Working: 2*8*38kg

Changed overhead tricep extension to skullcrushers, because my shoulder doesn't like it. Skullcrushers feel way more natural to me.

Overall a good workout, except bench pressing. Had plenty of energy to burn when I was done, problably because things are finally calming down a bit at school and I have less on my mind. The confirmation that I can come and do my bachelor thesis at the regional Water Board was a good motivator.
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Old 01-23-2015, 03:20 PM   #5
Sjimmy93
Junior Member
New Brawn
 

Join Date: Dec 2014
Location: Holland
Posts: 14
Training Exp: <1
Training Type: Powerbuilding
Fav Exercise: Deadlift/OHP
Reputation: 4167
Sjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good posts
Default

Workout B 23-01-2015

Deadlift:
Warmup: 5*60kg/5*85kg/5*105kg/3*125kg
Working: 3*3*145kg

Overhead Press:
Warmup: 10*20kg/8*32.5kg
Working: 2*8*45kg/1*5*45kg - Repeat next time

Pendlay Rows:
Warmup: 8*60kg
Working: 2*8*77.5kg - Repeat next time. Did get the reps, but form was not good enough on last couple of reps

DB Bench Press:
Warmup: 8*26kg
Working: 1*8*34kg/1*7*34kg - Repeat next time

EZ-bar Curls
Warmup: 8*28kg
Working: 3*8*38kg

Good workout today. Didn't get al my reps, but I was already expecting it to happen sooner than later on some lifts.
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Old 01-27-2015, 07:20 AM   #6
Sjimmy93
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Join Date: Dec 2014
Location: Holland
Posts: 14
Training Exp: <1
Training Type: Powerbuilding
Fav Exercise: Deadlift/OHP
Reputation: 4167
Sjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good posts
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Workout A 26-01-2015

Squats:
Warmup: 10*20kg/8*40kg/6*70kg/3*90kg
Working: 6*100kg/5*110kg/5*110kg

Stay at this weight next time.

Bench Press:
Warmup: 10*20kg/8*40kg/6*60kg/4*70kg
Working: 6*82,5kg/4*82,5kg/5*82,5kg

Same amount of reps as last time. Something feels off but I can't place it.

One-arm DB Rows:
Warmup: 8*26kg
Working: 2*8*36kg

Upright Rows:
Warmup: 10*20kg/8*40kg
Working: 8*50kg/7*50kg

Almost got my reps in, but couldn't get the last rep halfway past my chest.

Skullcrushers:
Warmup: 8*28kg
Working: 2*8*40kg
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Old 01-30-2015, 12:54 PM   #7
Sjimmy93
Junior Member
New Brawn
 

Join Date: Dec 2014
Location: Holland
Posts: 14
Training Exp: <1
Training Type: Powerbuilding
Fav Exercise: Deadlift/OHP
Reputation: 4167
Sjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good posts
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Accidentally left my paper log in the locker room in the gym wednesday. Lucky for me the owner kept it aside

Workout B 28-01-2015

Deadlift:
Warmup: 10*60kg/6*80kg/5*110kg/3*130kg
Working: 3*3*150kg +1 rep

First try on my last set I went wrong with my breathing and tightening up and almost went KO on the first rep. Reset and did the set with relative ease.

Overhead Press:
Warmup: 10*20kg/8*32.5kg
Working: 8*45kg/6*45kg/6*45kg

Shoulders were a bit off today.

Pendlay Rows:
Warmup: 8*60kg
Working: 8*77.5kg/6*77.5kg

Made my form priority number one and got only 6 reps on the 2nd set. Repeat next time.

DB Bench Press:
Warmup: 8*26kg
Working: 2*8*34kg

EZ-bar Curls:
Warmup: 8*30kg
Working: 3*8*40kg

Workout A 30-01-2015

Squats:
Warmup: 10*20kg/8*50kg/6*70kg/3*90kg
Working: 3*6*110kg

Thought I was going to fail at the end of my working sets. Took a good deep breath, focused and went for it. It flew up!

Bench Press:
Warmup: 10*20kg/8*40kg/6*60kg/4*70kg
Working: 6*82,5kg/6*82,5kg/5*82,5kg

Making technique an issue for bench. My biggest problem was inconsistency in the setup. I'll probably get my 3*6 reps next time, but I'll stay at it a while longer to really dial my setup in.

One-arm DB Rows:
Warmup: 10*26kg
Working: 2*8*36kg

Forgot to increase the weight sinceI got my reps in last time. Went really easy.

Upright Rows:
Warmup: 10*20kg/8*40kg
Working: 2*8*50kg

Also got my last rep in this time.

Skullcrushers:
Warmup: 8*28kg
Working: 6*42kg + 5*CGBP/6*42kg + 5*CGBP

Changed this one a bit. I now do 6 reps of skullcrushers combined with 5-6 reps incline CGBP directly after it.
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Old 02-02-2015, 01:54 PM   #8
Sjimmy93
Junior Member
New Brawn
 

Join Date: Dec 2014
Location: Holland
Posts: 14
Training Exp: <1
Training Type: Powerbuilding
Fav Exercise: Deadlift/OHP
Reputation: 4167
Sjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good postsSjimmy93 has made some very good posts
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Workout B 02-02-2015

Deadlift:
Warmup: 10*60kg/6*90kg/5*110kg/3*130kg
Working: 3*3*155kg

Overhead Press:
Warmup: 10*20kg/8*32.5kg
Working: 3*8*45kg

Pendlay Rows:
Warmup: 8*60kg
Working: 2*8*77.5kg

DB Bench Press:
Warmup: 8*26kg
Working: 8*36kg/6*36kg

EZ-bar Curls:
Warmup: 8*30kg
Working: 3*8*42kg

Solid workout. hardly anyone at the gym today, which is always nice. Also tried out my belt today on deadlifts. Felt solid, although the belt isn't broken in yet. Makes it a hell to put it on, but it has to be broken in sometime :P
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