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 04-30-2012, 12:57 PM   #1
themaster2981
Senior Member
Max Brawn
 
themaster2981's Avatar
 

Join Date: Apr 2012
Location: India
Posts: 1,185
Training Exp: 3 years serious
Training Type: Powerlifting
Fav Exercise: All
Fav Supp: Creatine Mono
Reputation: 54380
themaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beast
Default themaster2981's Training Log

3 Days a week

Saturday - Squatting

- Squats - 5 sets 5 reps

- Good Mornings - 5 sets 5 reps

- Lunges - 3 sets 8 reps or Power Snatches - 3 sets 3 reps or Jump Squats - 3 sets 3 reps



Monday - Benchpressing

- Bench Press - 5 sets 5 reps

- Bent Over Rows - 3 sets 8 reps

- Dips - 3 sets 3 reps (weighted if possible)

- Lat Pulldowns - 3 sets 8 reps or Pull ups - 3 sets 8 reps

- Skull Crushers - 3 sets 8 reps



Wednesday - Deadlifting

- Regular Deadlift - 5 sets 5 reps

- Sumo Deadlift - 3 sets 8 reps

- High Pulls - 3 sets 3 reps

- Push Presses - 5 sets 5 reps


All 3 days: Weighted Abdominals - 3 sets 8 reps

Warm Up: Treadmill for 10-15 mins on Fatburn mode, with target heart rate of 170-180.

Please suggest changes.
__________________
Johnnie Walker - Keep Walking

"Move me out of the away so that someone else can lift": Ed Coan after injuring himself during a squat attempt of 970 lbs in 2002

POWERLIFTING - ABSOLUTE POWER
themaster2981 is offline   Reply With Quote
Sponsored Links
Old 04-30-2012, 01:00 PM   #2
J_Byrd
Senior Member
Max Brawn
 
J_Byrd's Avatar
 

Join Date: Apr 2011
Location: St. Johns, FL
Posts: 5,880
Training Exp: 15
Training Type: Powerlifting
Fav Exercise: Squat
Reputation: 457971
J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!
Default

I like it, I think you will need to add auxiliary lifts as you continue to develop. I think this is a solid plan for starting though. Wish you luck on your journey, and will be checking in on you!
__________________
Best meet lifts: 1040squat, 705 bench, 730 deadlift
Best total: 1040-680-730=2450
Pro Total@308

Proudly sponsored by

http://muscleandbrawn.com

http://bigworkoutplan.com/

http://www.andersonpowerlifting.com/Default.asp


"This is about strength, not getting a 10.0 form score from the Russian judge" Steve Shaw
J_Byrd is offline   Reply With Quote
Old 04-30-2012, 01:01 PM   #3
BendtheBar
Bearded Beast of Duloc
Max Brawn
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,946
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Overall I think it looks solid. How do you determine when to add weight?
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Old 04-30-2012, 01:02 PM   #4
big_swede
Senior Member
Max Brawn
 
big_swede's Avatar
 

Join Date: Apr 2010
Location: sweden
Posts: 12,039
Training Exp: 5
Training Type: Strongman
Fav Exercise: Cable flyes
Fav Supp: Celltech
Reputation: 481963
big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!
Default

Good looking program! Subbed and welcome to the forum!
big_swede is online now   Reply With Quote
Old 04-30-2012, 01:21 PM   #5
themaster2981
Senior Member
Max Brawn
 
themaster2981's Avatar
 

Join Date: Apr 2012
Location: India
Posts: 1,185
Training Exp: 3 years serious
Training Type: Powerlifting
Fav Exercise: All
Fav Supp: Creatine Mono
Reputation: 54380
themaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beast
Default

Quote:
Originally Posted by BendtheBar View Post
Overall I think it looks solid. How do you determine when to add weight?
Need to confess a thing here to all the members. I work out in my office gym without any trainer. I train with dummbells only. Plus machines, treadmills, and cross trainer are also there, but no chin ups bar etc. Office gym is a shithole with no barbell, given the convenience, its the best option i have.

I am new to powerlifting. Hence I am here to learn. Technique, diet, workouts anything. I want to keep the learning time as low as possible. I am 30 already and have a family to take care of.

I started as a bodybuilder a few years ago, did it for 2 good years, but lost a lot of weight as i quit to do masters and all that shit. But now I m back. I somehow lost interest in bodybuilding due to its exhibitionist nature. Powerlifting is more challenging and thats something i have started to love.

I currently

Bench with 35 lbs x2 dumbbells 5 reps
Squat with 40 lbs x2 dumbbells 5 reps
deadlift with 45 lbs x2 dumbbells 5 reps

Till now, I have added weights as I exceed 5 reps.

Thanks to all of you for concern and do not hesitate to correct me.
__________________
Johnnie Walker - Keep Walking

"Move me out of the away so that someone else can lift": Ed Coan after injuring himself during a squat attempt of 970 lbs in 2002

POWERLIFTING - ABSOLUTE POWER

Last edited by themaster2981; 04-30-2012 at 01:33 PM.
themaster2981 is offline   Reply With Quote
Old 04-30-2012, 01:32 PM   #6
BendtheBar
Bearded Beast of Duloc
Max Brawn
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,946
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
Originally Posted by themaster2981 View Post
Need to confess a thing here to all the members. I work out in my office gym without any trainer. I train with dummbells only. Plus machines, treadmills, and cross trainer are also there, but no chin ups bar etc. Office gym is a shithole with no barbell, given the convenience, its the best option i have.
That's ok. Hard work and dedication will pay off. Do what you can.

Quote:
I want to keep the learning time as low as possible. I am 30 already and have a family to take care of.
I respect that.

Quote:
I somehow lost interest in bodybuilding due to its exhibitionist nature. Powerlifting is more challenging and thats something i have started to love.
This is the path I have taken.

My only advice is to continue to push yourself each workout, safely, and will good form. the strength will come.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Old 04-30-2012, 01:45 PM   #7
Rich Knapp
Wheelchair Pro
Max Brawn
 
Rich Knapp's Avatar
 

Join Date: Mar 2010
Location: Appleton, WI
Posts: 6,046
Training Exp: > 13 years
Training Type: Bodybuilding
Fav Supp: AAEFX's whole line.
Reputation: 148270
Rich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master memberRich Knapp is a master member
Default

Sorry to hear you didn't like being on stage, but its not for everyone.

I'll follow anyways. lol
__________________
DFAC Wheelchair Rep.
"3D Muscle Journey" Sponsored Athlete
"If you think your lean enough. Your 4 weeks out, keep going."
Rich Knapp is offline   Reply With Quote
Old 05-01-2012, 08:23 AM   #8
J_Byrd
Senior Member
Max Brawn
 
J_Byrd's Avatar
 

Join Date: Apr 2011
Location: St. Johns, FL
Posts: 5,880
Training Exp: 15
Training Type: Powerlifting
Fav Exercise: Squat
Reputation: 457971
J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!
Default

some auxiliary work I was referring to above.

Triceps movements: Skull crushers, donkey kickbacks, Tate press
Bicep: any variation of curl you like
Hamstring: you could do stiff leg deads

Guys feel free to chime in, I am trying to come up with things he can hit with his limited resources. We know he has dumbbells, so these things came to mind!
__________________
Best meet lifts: 1040squat, 705 bench, 730 deadlift
Best total: 1040-680-730=2450
Pro Total@308

Proudly sponsored by

http://muscleandbrawn.com

http://bigworkoutplan.com/

http://www.andersonpowerlifting.com/Default.asp


"This is about strength, not getting a 10.0 form score from the Russian judge" Steve Shaw
J_Byrd is offline   Reply With Quote
Old 05-02-2012, 02:44 AM   #9
themaster2981
Senior Member
Max Brawn
 
themaster2981's Avatar
 

Join Date: Apr 2012
Location: India
Posts: 1,185
Training Exp: 3 years serious
Training Type: Powerlifting
Fav Exercise: All
Fav Supp: Creatine Mono
Reputation: 54380
themaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beastthemaster2981 is a lifting beast
Default

Quote:
Originally Posted by J_Byrd View Post
some auxiliary work I was referring to above.

Triceps movements: Skull crushers, donkey kickbacks, Tate press
Bicep: any variation of curl you like
Hamstring: you could do stiff leg deads

Guys feel free to chime in, I am trying to come up with things he can hit with his limited resources. We know he has dumbbells, so these things came to mind!
Thanks JB, I am obliged, would add all this?

I appreciate your efforts. Its good to on Musclenbrawn Hell Yeah!
__________________
Johnnie Walker - Keep Walking

"Move me out of the away so that someone else can lift": Ed Coan after injuring himself during a squat attempt of 970 lbs in 2002

POWERLIFTING - ABSOLUTE POWER
themaster2981 is offline   Reply With Quote
Old 05-14-2012, 08:27 AM   #10
BendtheBar
Bearded Beast of Duloc
Max Brawn
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,946
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

I moved your questions here, only so more people can see them and help.

http://muscleandbrawn.com/forums/pow...questions.html
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Reply

Bookmarks

Tags
log, themaster2981, training


Similar Threads
Thread Thread Starter Forum Replies Last Post
Bodybuilding Training: 10 Secrets to Training for Building Massive Muscles Dork McSchlorp General Board 7 04-06-2014 04:48 PM
Feedback on switching from fullbody training to push/pull/leg training dooj Muscle Building and Bodybuilding 4 04-27-2011 06:43 PM
10 years training: this I give to you. Advice from my training experience. DocColossus Training Logs 64 05-04-2010 08:42 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 06:10 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.