Personal Training Log

Personal Training Log
0
#1

I’m going to try and be a bit more active here on PP forum… getting tired of another forum…
Quick Bullets:

  • 5’11”
  • 192 lbs
  • Currently in a bit of a deficit to try and loose fat for summer.
#2

Date: 05-15-2019

Pre-Work
*Vasoblitz - 2 scoops

Intra

  • ~40g dextrose + All 9 aminos

Workout
Note: All weight is in pounds (lbs).

  • seated leg curls: 130x8,8,8
  • kettlebell reverse lunges: 30x12 (3 sets, each leg, each hand)
  • leg curl (partner assisted on floor): 3x8,8,7
  • bb stiff leg deadlift: 225x10 > 185x6 > 145x6
  • toe press on seated leg press: 210 (2 sets of 10 > 10 partials)

Comments
Tremendous hamstring pumps during the leg curls on the floor. The calf workout was burning nicely as well.

1 Like
#3

Date: 05-17-2019

Pre-Work

  • Ghost Legend - 1 scoop

Intra

  • ~40g dextrose + All 9 aminos

Workout

Note: All weight is in pounds (lbs).

  • BB rows: 155x8 > 125x6 > 95x6
  • Db pullover: 65x12, 12
  • BB 1arm row: 60x8, 8
  • supinated pulldown (single handles): 120x8, 8, 7
  • Hang chinup bar: 50 sec
  • Decline crunch: 4xfailure
  • ez bar curl: 50x15, 15
  • db preacher curl: 20x8, 8

Comments
Good pumps, i really wanted the smith machine for the rows but an old man was sleeping on it. Bb row put I extra tension in hamstrings, but i maintained my form hence why i didn’t push myself to heavier weight. I let the bar hang a bit at the bottom to stretch the lats. I hate the way rows look when people use momentum and leg drive.

#4

Date: 05-18-2019

Pre-Work

  • Bloodshred - 1 scoop + vasoblitz - 2 scoops

Intra

  • ~40g dextrose + All 9 aminos

Workout

Note: All weight is in pounds (lbs).

  • db incline press: 80x6, 70x8 > 55x5
  • flat bb press: 135x11, 145x6 (1:1:0:0)
  • machine flys: 100x15, 15 (1:0:0:1)
  • machine dips: 150x17
  • reverse machine flys: 90x20 > 60x10 ( 2 sets)
  • db press: 50x8, 7 (1:1:0:0 tempo)
  • rope extension: 42.5x15, 15
    *pause lying db extension on floor: 20x10, 10

Comments
very good pumps today and worked out first thing in the morning without food.

#5

Date: 05-19-2019

Pre-Work

  • Wreckage - 1 scoop + vasoblitz - 1 scoop

Intra

  • ~40g dextrose + All 9 aminos

Workout

Note: All weight is in pounds (lbs).

  • seated leg curl: 130x8, 8 > 10 partials (3 sec eccentric all reps)
  • leg press: 5 plates each side, 3 sec eccentric, 2 rounds of 10
  • db deadlift: 90 each hand, 2 sets of 8
  • leg extension: 55, single leg rotate 7 times for reps of 8
  • cable pull through: 42.5x12, 12
  • toe press on seated leg press: 230x10, 10

Comments

#6

Date: 05-21-2019

Pre-Work

  • vasoblitz - 2 scoops

Intra

  • ~40g dextrose + All 9 aminos

Workout

Note: All weight is in pounds (lbs).

  • chest supported db rows: 60x10 > 50x7 > 40x7 (each hand)
  • probated seated cable row: 110x15, 15
  • db shrugs: 50x10, 55x10 (each hand)
  • bb pullover: 70x10, 10, 10
  • hammer curls: 30x10, 30x10 > 20x8 > 17.5x8 (each hand)
  • ez bar preacher: 50x8, 6
  • hammer strength ab crunch machine: 60x12, 12, 9, 8

Comments
The pumps felt ridiculous today. I really enjoying doing the db row first this week because it made for a better mind muscle connecting for the cable rows

#7

PC what week 5?

#8

Yes sir. I am really enjoying this routine, next time around i need a better substitute for rack pulls. I don’t have cages with pin adjustments and i hate using platforms to raise the bar. Smith machine feels weird as well

#9

Do any type of low row to crush your low back, or double up on Banded Hyperextensions

1 Like
#10

Date: 05-22-2019

Pre-Work

  • vasoblitz - 2 scoops

Intra

  • ~40g dextrose + All 9 aminos

Workout

Note: All weight is in pounds (lbs).

  • seated leg curls: 125x12, 12, 11
  • stiff leg deadlifts: 225x10, 10
  • barbell squat: 185x10, 10, 10
  • stationary db lunge: 40x10, 10
  • toe press on seated leg press: 210x10 > 10 partials > 15 sec hold (2 rounds)

Comments
This work out left me obliterated. I am currently ~ -4lbs from start of program, and ~ 2 lbs down since starting this log.

#11

Date: 05-23-2019

Pre-Work

  • Ghost - Legend

Intra

  • ~40g dextrose + All 9 aminos

Workout

Note: All weight is in pounds (lbs).

  • slight incline db press: 75x10, 75x8 > 55x4
  • flat bb press: 115x15, 135x7.2.3 (. is rest pause)
  • pronated incline flys: 15x12. 12. (each hand)
  • cable crossovers: 17.5x15 > 12.5x6 (each hand)
  • spidercrawls: 2 sets
  • db seated press: 55x6, 6
  • bb pullover press: 60x12, 10
  • oh rope press: 30x12, 25x15

Comments
great workout

#12

Date: 05-24-2019

Pre-Work

  • vasoblitz - 2 scoops

Intra

  • ~40g dextrose + ghost bcaa + high octane amino

Workout

Note: All weight is in pounds (lbs).

  • smith row: 65x8 > 50x6 > 40x7 (each side added)
  • cable pulldown: 140xfailure (2 sets)
  • meadow row: 70x8, 75x8 (each hand added weight)
  • barbell shrugs: 135x10, 155x10, 10
  • incline situps: 4xfailure
    *21s: 50 (2 sets)
    *db incline curl: 12.5x12, 12 (each hand)

Comments
insane pumps! a little IPA. Haven’t had a beer in a while and just craved one. Day trip with the wife to a museum and then Aladdin.

1 Like
#13

Date: 05-26-2019

Pre-Work

  • vasoblitz - 2 scoops

Intra

  • ~40g dextrose + Hydrobcaa

Workout

Note: All weight is in pounds (lbs).

  • seated leg curl: 130x8, 8 > 10 partials > 30 sec hold (3 sec eccentric all reps)
  • leg press: 11 plates total, 3 sec eccentric, 2 rounds of 10
  • db deadlift: 90 each hand, 2 set of 9
  • reverse lunges: 30 lbs kbs each hand, set of 17 and then 15 each leg
  • hyper extension: 18kb x12 > bodyweight x5
  • toe press on seated leg press: 210x10, 10,10

Comments

#14

Date: 05-28-2019

Pre-Work

  • vasoblitz - 2 scoops

Intra

  • ~40g dextrose + Hydrobcaa

Workout

Note: All weight is in pounds (lbs).

  • incline db row: 70x8, 70x8 > 50x8 > 40x8
  • machine row: 120x6, 110x7
  • db shrug: 50x25, 25 (each arm)
  • db pullover: 60x12, 12, 12
  • ez bar curl: 70x8, 8
  • ez machine curl: 45x12, 12 > 30x12 > 10x12
  • v-ups: 4 x failure

Comments
Very good pumps today. Sadly, vastblitz will be ending in a few days, but I have ghost pump ready.

#15

Date: 05-29-2019

Pre-Work

  • vasoblitz - 2 scoops

Intra

  • ~40g dextrose + man bcaa 2 scoops

Workout

Note: All weight is in pounds (lbs).

  • seated leg curl: 120x15, 15, 15
  • bb squat: 225x12 > 185x10 > 135x8 > 105x8
  • v squat 1.5s: 45 each side x 11, x14
  • stationary kettlebell lunge: 18 each hand (x10, 2 sets each leg)

Comments
Death

#16

What you running after PC? Odin Force?

#17

28 days later

1 Like
#18

5-31-2019: pull
6-1-2019: push
6-2-2019: legs

——-
The worst was leg day. That was brutal. The wife joined me that day and we were both beat, so i’m glad i wasn’t on my own.
Great run and really enjoyed the plan. I’ll be taking monday - thursday off to recover. Probably do some bodyweight exercises at home and just enjoy some time off and then go HAM for 28 days later starting Friday- 4th of July.

1 Like
#19

I took a whole week off after PC
the last leg workout left me sore for 4 days.
Smoked.

1 Like
#20

Rest days have been great time to spend extra time with my pup and wife. Recovery has felt good and did some stretching yesterday. Tomorrow I start the mayhem.