PanzeR's training log

PanzeR- · 08-17-2009, 02:34 PM

BW: 210-215 pounds
Height: 5'8''
Goals:Become stronger and slowly bigger while maintaining good enough cardio to perform well in sports.

Training split: Push/Pull/Legs and Hypertrophy/Strenght rotation
Training days: I prefer 2 on 1 off but it is usually whenever I can/want.

Diet: Even on very crappy days, i always hit at least 200g of proteins. It is usually between 275-350g. I follow a 40/20/20 p/c/f ratio. Daily calories intake can vary a lot.

PanzeR- · 08-17-2009, 07:52 PM

Legs (strenght)

BB squats
10x3x335
Total poundage: 10050

Rack BB lunges
145x20 paces
155x16
165x16
185x12

Seated calves raises
5 sets + 1 drop sets
SSed with...
Alternated obliques crunchs

BW:213.6

PanzeR- · 08-19-2009, 05:01 AM

Push (hypertrophy)

Incline BP
245x9
245x8
225x10
185x15

Dips (negative and paused)
BW+90
BW+90
BW+45
BW

Hoist chest press machine
240x15
180x (negative and paused)

Hoist fly machine
13x
12x
11x + drop set
SSed with...
Cables extensions
Stack+10x14
Stack+10x12
Stackx13 + drop set

BW was down to 211.5 pounds, guess it is time to carbs up! (Kept carbs really low for the past weeks, about 100-150g per days)

PanzeR- · 08-20-2009, 08:40 AM

Pull (strenght)

Rack pulls
405x7
415x6
425x6
455x4
465x4

Explosives WG upright rows
95x3
115x3
135x3
155x3
165x3
185x3
195x3
205x1x9 (RP 10-15 secs)

CG cables rows (Explosives + lower back)
300 (stack)x7
300x7
300x6
300x7 (straps)
240x8

While my form was good on mostly all the rack pulls sets, my upper back started to arch on the very last rep with 455. I'm gonna pay attention to that. Also, explosive WG upright rows are an amazing exercice

PanzeR- · 08-20-2009, 09:35 PM

Legs (hypertrophy)
... or how to train with a totally wasted lower back.

Front squats
295x5
275x7
185x16

Hoist leg press
8 plates x12
10 platesx12
12 plates x 10

Leg extensions
1st set with normal tempo
2nd set with negative
3rd set drop set (270x11 first set!)
SSed with...
Lying leg curls
1st set with normal tempo (150x14)
2nd set with negative
3rd set drop set (stackx2)
SSed with...
Donkey calves raises
1st set with normal tempo
2nd set with negative
3rd set drop set (first set with whole stack!)

While i hit some prs, i knew i had 6 reps in me with 295 and 8 with 275 but my lower back is soooo toasted from yesterday's pulling it was a no-go. Hence the machine-heavy and short workout.

PanzeR- · 08-22-2009, 11:28 AM

Friday I did about 15 sets or so of cleans, going as high as 80kgs

Today i did a bit of circuit training and then some cleans. I went as high as 105kg (not bad for a 3rd time!) and did a few triples at 80kg to get down the technique.

PanzeR- · 08-23-2009, 07:41 PM

Push (strenght)

Flat BP
317.5x4
322.5x3
327.5x2

Smith shoulder press
245x6
255x5
245x6
225x4 (paused at bottom)

Floor press
275x5
245x8
205x12 (paused at bottom)

Speed work
Incline BP
165x3 WG
165x3 WG
165x3 WG
165x3 CG
165x3 CG
165x3 CG
165x3 NG
165x3 NG
165x4 NG

Dips
BWx42

BW:210.6

PanzeR- · 08-24-2009, 07:32 PM

Pull (hypertrophy)

Oldschool T-bar rows (not counting bar weight)
180x10
225x7
225x6
135x35

WG pulldowns
300x10
300x9
255x8+8 forced reps (no straps)
240x8 | 165x8 | 105x4 negatives (no straps, painfull forearms pump, next time i will use the straps on every sets with this grip)

BW chins
BWx17

Hoist row machine
6 platesx a few (negatives)
4 platesx a bit more (negatives)

Seated lateral raises
SSed with...
Cables curls
(4 sets, alternated, no breaks, negatives/drop set on last set)

BB shrugs
405x12
455x5
315x32
Alternated with...
Hoist preacher curl machine
Alternated with...
Stiff-arm pulldowns

Comments: Using a wg on pulldowns really gave me painfull forearms pumps when i wasnt using any grip. I'm fine doing CG or hammer grip, but i got to use straps for a standard wg

PanzeR- · 08-30-2009, 07:08 PM

3 updates in one:

Legs (str)

Front squats
295x3x5
285x3x5

Good mornings
155x8
165x8
185x8

Walking BB lunges
135x16 paces
135x18 paces

One-arm rowing cables lunges (lol)
2 sets with 135 till failure

Push (hypertrophy)
Flat BP
275x10
245x12
225x15+1

Dips (paused + negatives)
BW+90x
BW+90x
BWxa bunch

Cables crossover
105x
120x
90x

Incline flies
65sx6
70sx5
75sx4|52.5sx5|40sx4
Alternated with...
Cables extensions
Stack+15lbx
Stack+25lbx
Drop set, starting with stack +25lb

Pull(str)
Cleans
80kgx3
90kgx2
95kgx1
95kgx1
100kgx1
100kgx1
90kgx3
90kgx3
90kgx8 (RP)

One-arm row
150x8|8
150x10|10
150x9|9
150x8|8
100x23|23

Alternated hammer curls
65sx8|8
65sx7|7
70sx5|5
52.5sx12|12
SSed with
4 sets of reverse flys

PanzeR- · 10-13-2009, 09:42 AM

To be continued.... a few months later!

PanzeR- · 10-15-2009, 08:37 AM

Hams/calves

BB squats
315x6
315x7
275x5 (3 secs pause IN THE HOLE)

Rack BB lunges
135X14
SSed with...
Reverse hypers
35x8

Lying leg curls
150x10
165x8
SSed with...
Calves raises
5platesX
5platesX
SLDLs
185x18
185x12

Felt like i was about to fall asleep/puke the whole workout. Right ankle hurted on lunges, cut the volume but i still got 2 goods sets with squats. Tomorow is Chest/delt/tris.

PanzeR- · 10-16-2009, 05:38 PM

Chest/delts/tris

Weighted dips
BW+135x13
BW+180x5
BW+90x20
BW+45x24

Incline db flies
65sx5
60sx8
52.5sx10
52.5sx10

Front bb raises
70x10
70x10
SSed with...
Seated shoulder press machine
150x6
130x8

Seated machine press
SSed with
Seated fly machine
SSed with
Cables exts

Then a deca set!

PanzeR- · 10-20-2009, 12:41 PM

Back

Weighted chins
Bw+45x11
BW+45x9
BWx14+2

WG pulldowns
255x10
255x12
270x10
285x8

CG cables rows
210x10+
210x10+
220x10

PanzeR- · 10-21-2009, 09:10 PM

chest-biceps

Flat BB
10x3x275

Incline BB
185x12
185x10

Incline db
70sx
70sx

Decline cables flies
4 sets with 60
SSed with alternated db curls
65x5|5
60x7|7
52.5x8|8
50sx10

2 sets of cable curls
BW:205

PanzeR- · 10-22-2009, 12:08 PM

Seated db press
80x12
90x6
90x8
80x13

Standing mp press
135x10
135x8

Cable exts
Stack+10x12
Stack+10x12
stack+10x12
Stead lat raises machine
stack-1xbunch negatives
stackx
stackx

Cables exts
stack+21x12| Drop sets

PanzeR- · 10-25-2009, 10:24 AM

Last 2 workouts:

Back
bb rows
225x10
245x9
245x8
185x15

WG pulldowns
270x10
300x6
300x6
225x20

T-bar rows
135x20
135x20

Shrugs
337x15
387x11
SSed with chins
BWx12
BWx10
SSed with bent-over lat raises
20sx15
20sx15
SSed with stiff arm pulldowns
stackx10
185x12

LEGS
10x3x315 bb squats

2 sets snatch-grip dl ssed with ab wheel

1 set leg press 4 time, 44 reps with 6 plates in 60 secs

2 sets lying leg curls/calves press

PanzeR- · 10-25-2009, 07:01 PM

Chest-biceps

Flat BP
10x3x280
Alternated with...
Ez-bar curls
10x8x105

Decline cables flies
3 sets
SSed with
BW dips
3 sets
SSed with
BW pushups
3 sets

incline db press
52.5sx22

100 rep oly bar curl challenge
barx37

PanzeR- · 10-26-2009, 09:43 AM

Circuit training, starting with 4 exercices, ending with 10.
Then a few sets of cleans.

Lightweights were used. Goal was to jack up metabolism.

Shouders/triceps tomorow.

PanzeR- · 10-27-2009, 09:36 PM

Delts/triceps

Seated db press
95sx8
100sx8
90sx11
80sx15

WG upright rows
135x9
135x10
135x12
Alternated with...
CG decline bench press (elbows wide, negative)
185x
195x
205x

Seated lateral raises
Drop set

Reverse cables exts
Drop set

BB shrugs
365x17
405x10
315x a bunch (squeezed at top)
SSed with...
one arm db oh exts
35x7\7
35x7\7
30x10\10

PanzeR- · 10-29-2009, 03:31 PM

Back

Deadlifts
315*10
365*5
385*5
405*4

CG pulldowns
270*12

WG pulldowns
295*8
285*10

Chins

BWx15

Steated row machine
230x8
230x8
215x8

One-arm cables rows
105x

Reverse fly machine
135x
135x
SSed with
Stiff arms pulldowns
180x
180x

PanzeR- · 11-01-2009, 10:00 AM

Legs

Legs press
7platesx15
8platesx12
9platesx10
10platesx8

Back off set
8 platesx13

Legs press 4 time
7 plates totalx50 in 60 secs

leg exts drops sets, ssed with cs squats
2 sets

leg curls/calves raises
2 sets
7-7-7 leg curls/ drop set calves raises
1 set

Chest
10x3x285
(5 biceps exercices/sets thrown in)

3 sets incline db press (501)
ssed with arnold cables curls

upward cables crossovers/dips
1 set

PanzeR- · 11-01-2009, 06:42 PM

Shoulders-triceps

Seated db press
100sx8
100sx6
90sx11
80sx16

Floor press
275x6
275x5
275x4+1
SSed with db lat raises
45sx8
45sx8
45sx6

CGBP
225x14
225x12
SSed with wg upright rows
145x14
145x12

OH db exts (drop set)
started with 110x19

BB shrugs (drop set)
started with 405x8

PanzeR- · 11-02-2009, 06:38 AM

Back

BB rows
4x10x225

Pullups
3x6xBW+45
BWx14

CG pulldowns
255x10
270x8|drop set

CG cables rows (squeezed)
SSed with
Stiff arm pulldowns
SSed with
Bent-over laterals
SSed with
Fatman pullups
(2 sets)

3 sets of middle back shrugs

10 min High intensity bike.