Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Logs
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Training Logs Keep your training and supplement logs here

Reply
 
Thread Tools Search this Thread Display Modes
Old 01-19-2015, 11:36 PM   #1
Palmer
Senior Member
Brawn
 
Palmer's Avatar
 

Join Date: Apr 2013
Location: albany, newyork
Posts: 196
Training Exp: 4 Years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 13319
Palmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributor
Default Palmer's Log

Hey all, haven't been around here in ages, although I was never really known around here.. I was always posting on M&S.

Anyways, I have been lifting since I was 14, I am 21 on January 30th.
I ran 5/3/1 for about 20 cycles, and lost every damn bit of strength I had from it. I work construction as my career, so sometimes getting to the gym can be a drag but I go 4 times a week, I'm looking into the real results upper lower, or maybe going back to my first ever routine the M&S Fullbody 5x5
__________________
"You will do well. The beauty of being your age is that it is difficult to overtrain." -jesseisrael
Palmer is offline   Reply With Quote
Sponsored Links
Old 01-19-2015, 11:38 PM   #2
Palmer
Senior Member
Brawn
 
Palmer's Avatar
 

Join Date: Apr 2013
Location: albany, newyork
Posts: 196
Training Exp: 4 Years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 13319
Palmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributor
Default

W1 D1 Chest & Tri

Flat Bench:
135 x 10
155 x 5
195 x 5 x 5

Incline Bench:
135 x 8 8 6

HS Decline:
2pps x 10 10 10 10

Pec Dec:
Slot 7 x 12 12
Slot 8 x 12 11

Pushdowns:
125 x 10 10 10 10

Seated Dips:
150 x 15
175 x 15
200 x 15

Leg Raises:
15 15 15 15

Oblique Crunches:
35 x 12 12 12
__________________
"You will do well. The beauty of being your age is that it is difficult to overtrain." -jesseisrael
Palmer is offline   Reply With Quote
Old 01-19-2015, 11:40 PM   #3
Palmer
Senior Member
Brawn
 
Palmer's Avatar
 

Join Date: Apr 2013
Location: albany, newyork
Posts: 196
Training Exp: 4 Years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 13319
Palmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributor
Default

W1 D2 Legs

Squat:
135 x 5
135 x 5
155 x 5
185 x 5 x 5

Leg Press:
3.25pps x 10 10 10 10 10

Leg Curl:
100 x 10 10 10 10 10

Leg Raises:
15 15 15 15

Oblique Crunch:
bw x 15
25 x 15 15
45 x 8
__________________
"You will do well. The beauty of being your age is that it is difficult to overtrain." -jesseisrael
Palmer is offline   Reply With Quote
Old 01-20-2015, 12:06 AM   #4
Sandbox
Senior Member
Max Brawn
 
Sandbox's Avatar
 

Join Date: Jan 2014
Location: San Diego, CA
Posts: 853
Training Exp: 30
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Dead Cow
Reputation: 88388
Sandbox is a lifting beastSandbox is a lifting beastSandbox is a lifting beastSandbox is a lifting beastSandbox is a lifting beastSandbox is a lifting beastSandbox is a lifting beastSandbox is a lifting beastSandbox is a lifting beastSandbox is a lifting beastSandbox is a lifting beast
Default

Palmer...welcome back. Great start. I got ten bucks that says your strength levels come roaring back within 13 weeks.
__________________
Si quieres hacer reir a Dios cuentale tus planes.
Sandbox is online now   Reply With Quote
Old 01-20-2015, 10:33 AM   #5
Palmer
Senior Member
Brawn
 
Palmer's Avatar
 

Join Date: Apr 2013
Location: albany, newyork
Posts: 196
Training Exp: 4 Years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 13319
Palmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributor
Default

Thanks man, yeah whatever I choose to do, either stay with the split or go with upper lower im going to be focusing on sets of 5 and the just pump up.
__________________
"You will do well. The beauty of being your age is that it is difficult to overtrain." -jesseisrael
Palmer is offline   Reply With Quote
Old 01-20-2015, 09:56 PM   #6
KD5NFW
13 in 15
Max Brawn
 
KD5NFW's Avatar
 

Join Date: Nov 2012
Location: DFW
Posts: 5,155
Training Exp: 3
Training Type: ARGH!!!
Fav Exercise: yes
Fav Supp: meat
Reputation: 523362
KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!KD5NFW is one with Crom!
Default

Hey Palmer good to see you back and moving a little iron!

Who's that little bundle you're holding?
__________________
Meet PR's
Squat 205 (451.94) 11/16/2014
Bench 142.5 (314.16) 4/2014
Dead 227.5 (501.55) 11/16/2014
Total 572.5 (1,262.13) 11/16/2014
KD5NFW is online now   Reply With Quote
Old 01-20-2015, 11:42 PM   #7
Palmer
Senior Member
Brawn
 
Palmer's Avatar
 

Join Date: Apr 2013
Location: albany, newyork
Posts: 196
Training Exp: 4 Years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 13319
Palmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributor
Default

Quote:
Originally Posted by KD5NFW View Post
Hey Palmer good to see you back and moving a little iron!

Who's that little bundle you're holding?
that's my niece!

W1 D3 Back & Bi

Chins:
bw x 10 10 10 10

Wide Cable Rows:
Slot 6 x 15 *
Slot 8 x 12 *
Slot 11 x 10 10 10
Slot 9 x 15

Pulldowns:
100 x 12 *
120 x 10 10 10 10
still having trouble feeling these in my lats, feel them a lot in the felt, must be a engagement issue.

Cable Rows:
100 x 12 *
145 x 10 10 10 10

Barbell Curls:
65 x 10 10 10 10

Hammer Curls:
35 x 10 10
35 x 8 drop 30 x 4
35 x 8 drop 30 x 8 drop 25 x 8

Vertical Knee Raises:
15 15 15 15
__________________
"You will do well. The beauty of being your age is that it is difficult to overtrain." -jesseisrael
Palmer is offline   Reply With Quote
Old 01-21-2015, 11:35 PM   #8
Palmer
Senior Member
Brawn
 
Palmer's Avatar
 

Join Date: Apr 2013
Location: albany, newyork
Posts: 196
Training Exp: 4 Years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 13319
Palmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributor
Default

W1 D4 Delts & Arms

OHP:
Bar x 10
95 x 5
105 x 5 x 5

Lat Raises:
10 x 20
15 x 15 15 15

Rear Delt Fly:
12.5 x 15
15 x 15 12 12

Shrugs:
135 x 15 15 15

High Pull:
1pps x 30
1.25pps x 20 20

Ez Curls:
70 x 10 10 8 8

Dips:
BW x 15 15 15 15


Sent from my iPhone using Tapatalk
__________________
"You will do well. The beauty of being your age is that it is difficult to overtrain." -jesseisrael
Palmer is offline   Reply With Quote
Old 01-24-2015, 06:57 PM   #9
Palmer
Senior Member
Brawn
 
Palmer's Avatar
 

Join Date: Apr 2013
Location: albany, newyork
Posts: 196
Training Exp: 4 Years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 13319
Palmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributor
Default

Gave into Real Results, although I changed a few things about it to my liking, the basic template is still the same..

Real Results W1 D1

Gym was PACKED, so I was forced to do exercises not in the fashion the routine is written this day :/

Pullups:
Bw x 15 12 12 10 12

Wide Cable Rows: (Go between these and close grip cable rows or chest supported)
Slot 6 x 12*
Slot 8 x 12*
Slot 10 x 5 x 10

Bench:
135 x 5
165 x 5
200 x 5 x 5

OHP:
Bar x 10
95 x 5 x 5

Ez Curls: (go back and forth between barbell and these)
70 x 4 x 10
keep same weight next week

Pushdowns:
125 x 10
135 x 4 x 10

In the best day, I would like to have the exercises go as follows:
Bench, Pullups, OHP, Rows, Pushdowns, Curls.
__________________
"You will do well. The beauty of being your age is that it is difficult to overtrain." -jesseisrael
Palmer is offline   Reply With Quote
Old 01-29-2015, 12:02 AM   #10
Palmer
Senior Member
Brawn
 
Palmer's Avatar
 

Join Date: Apr 2013
Location: albany, newyork
Posts: 196
Training Exp: 4 Years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 13319
Palmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributorPalmer is a dedicated contributor
Default

W1 D2 Lower

Squat:
135 x 5 *
165 x 5 *
190 x 5 x 5

Rack Pulls:
135 x 10
185 x 4 x 10

Leg Press:
4pps x 4 x 10

Lying Leg Curl:
100 x 5 x 10

felt amazing today, really liking this day, more of my "power" day if you will... I never do 3 sets of assistance I always keep it 4-5 working sets


Sent from my iPhone using Tapatalk
__________________
"You will do well. The beauty of being your age is that it is difficult to overtrain." -jesseisrael
Palmer is offline   Reply With Quote
Reply

Bookmarks


Similar Threads
Thread Thread Starter Forum Replies Last Post
Palmer's Powerbuilding Log Palmer Training Logs 169 07-18-2014 06:53 AM
My Name is Palmer Palmer Introduce Yourself 17 05-10-2013 10:05 AM
Powerlifter Rob Palmer Interview BendtheBar Articles 11 05-19-2012 07:54 AM
Precious Jules: Palmer Pushes to the Top in Phoenix Hercuzillita General Board 0 02-22-2010 03:26 PM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 08:40 PM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2015, vBulletin Solutions, Inc.