Training Log

[BarbellsAndMilk]

This is my first post on Bodybuilding.com, and I decided to start a training log on here. My goals right now is to get back to 10% body fat range without losing my mass. Once I am there, I was start to clean bulk. My PR's are 265 lbs bench, 335 lbs Squat, 425 lbs Deadlift. I was at about 190 lbs when I did that last year. Right now I can bench 245 lbs, squat 255x5, and Deadlift 340. I'm at 182 lbs right now.

Yesterday's workout at 10am - ran five bleachers for warmup, then 2x10 bleachers with 3 minute rest.
at 6pm- squat 3 sets of 225x5, 3x12 lounges with 35 lbs dumbells, 3x8 Romanian deadlift with 45 lbs dumbells (usually use barbell but it was taken up)

My diet is consists of half gallon of milk a day, with some kind of starchy carbs, plus eggs, and whatever meal is cooked that day. I usually take a protein shake if I don't get my daily amount of protein per day.

[BarbellsAndMilk]

Did pull ups today. Did 5x5 with one minute of rest. Then 3 reps with 1 minute rest until i did 70 pull ups altogether. With one minute rest after each set. I have a dip belt. So I plan on doing a repetition day and a heavy day doing pull ups and dips.

[BarbellsAndMilk]

yesterday on the 21st, I ran a two lap warm up followed by a mile. I also ran 10 bleachers.

[BarbellsAndMilk]

I did dips with my own body weight. 6x10 then 5x4 and 6x1. total of 86. With one minute of rest in between. I've been doing dips and pull ups since I don't have a spotter at home.

[BarbellsAndMilk]

Today I ran a two lap warm up. Then did 3x5 bleachers 2 min rest. Finally I ran a ten minute mile.

[BarbellsAndMilk]

Today I did dips 3x3 with 45 lbs on my waist. Then I did 1x8, 1x12, 1x8 inverted rows. Then i did 2x12 upright rows.

[BarbellsAndMilk]

ran 1 mile for warm up, 3x5 bleachers with 2 minute rest, and 1 mile finish

[BarbellsAndMilk]

I ran earlier so my second workout today was Weighted dips at 1x5 35lbs, 1x5 15lbs, 3x5 20lbs with 2 minute rests. I planned on doing 5x5 dips with 35 pounds but it was too heavy so I lowered the weight. Shoulder press 5x5 85lbs with 2 minute rest. Then I finished with pushups 3x20 with 2 minutes of rest.

[BarbellsAndMilk]

I know I'm posting on the powerlifting thread and not doing bench, squat, or deadlifts, but I plan on doing them once I drop my weight and have time to go to the gym. Yesturday I ran 1 mile warm up and 2x10 bleachers. I was hungover so I did whatever i could. Today I did pullups 2x10 and sets of 5 then sets of 3/2 until i did 100 of my own body weight.

[BarbellsAndMilk]

today I did 100 dips. 3x10 and sets of 5 until I to 100. I could have done more but I had a short time before work.

[BarbellsAndMilk]

Today I ran 3 miles straight up. That's a PR since I never run long distance. I was a sprinter when I did track and field. My diet has change a bit since I started posting. I started drinking about 16 ounces of milk a day. Oatmeal or granola for breakfast. whatever is cooked for lunch and dinner. Now I'm adding ground turkey for the extra boost of energy. I'm also going to start eating shredded wheat instead of granola once I finish up my bag of granola. Granola has too much sugar. I take zero carb protein shakes after my meal.

[BarbellsAndMilk]

Pull ups 1x8 with 10lbs, 1x6 with 10lbs, 2x6 no weight. Inverted rows 3x8. Curls using different grips 4x12.

[BarbellsAndMilk]

This morning I ran 4 miles. Took me 40 min. Never jogged miles so its a PR.

[BarbellsAndMilk]

On Friday I did some light bench. BP 5x10 135, Press 3x5 95, Dips 3x12,10,8

[BarbellsAndMilk]

Yesturday I did Squats 1x10 135, 1x8 140, 1x6 150, 1x6 155, 1x6 170, 1x6 180

[BarbellsAndMilk]

Monday I ran 5 miles. Tuesday I ran 2 lap warm up and 2x10 bleachers.

[BarbellsAndMilk]

bench press 5x5 185, incline BP 3x10 125, dips 3x10. Ran 2 miles afterward

[BarbellsAndMilk]

Deadlift 1x8 135, 1x5 205, 1x5 255. Barbell Row 5x5 135, Pull ups 3xto failure.

[BarbellsAndMilk]

I had to take a break because my classes are killing me right now, but I managed to run a mile and do ten bleachers.

[BigTwoThree]

Are you planning on competing in powerlifting or strongman? You said your goal is to cut to 10% body fat, then bulk. Sounds like you got the wrong area for your journal.

[BarbellsAndMilk]

Are you planning on competing in powerlifting or strongman? You said your goal is to cut to 10% body fat, then bulk. Sounds like you got the wrong area for your journal.

my goals are to increase my Bench deadlift and Squat. I want to lose some bodyfat because i've done some research on westside that says that the body is more anabolic at 10%.

[BarbellsAndMilk]

yesterday i did Bench 5x5 185, Incline bench 3x5 135, close grip bench 3x6 135

[BarbellsAndMilk]

today I did Deadlifts 1x5 135, 1x5 225, 1x5 295, 2 attempts at 350 failed both times. Barbell row 1x5 135, 2x5 155, 3x8 pullups

[BarbellsAndMilk]

benchpress 5x5 190, Incline BP 3x8 155, close grip BP 135 3x8 last set was 7.

[BarbellsAndMilk]

Barbell row 5x5 145, pullups 3x8, 7, 6, barbell curl 3x8 65

[BarbellsAndMilk]

saturday... Barbell Row 5x5 165, Pullups 3x8, Curls 3x8 65
Today... Bench Press 5x5 195, Incline bench press 3x8 165, close grip bench 3x8 135

[BarbellsAndMilk]

Squats 5x5 205, Barbell rows 3x5 170, pullups 3x8, curls 3x8 70

[BarbellsAndMilk]

BP 5x5 200, incline bp 3x8 160 (not really), close grip bp 3x8 135 (not really) i am going to go lighter on the complimentary workouts. All I care is about gaining BP. My goal is 300 bp

[BarbellsAndMilk]

Bp 5x5 205, IBP 3x8 135 (did 6 on last set), CGBP 3x8 115

[BarbellsAndMilk]

Friday, 8x3 broad jumps, 3x15 lunges, romanian DL 3x12 95. I'm currently at 178 pounds. I lost about 10 pounds since I started posting here. My goal is to be at 170. I'm still gaining strength while losing weight. It's probably muscle memory.