A Simple Workout Log

**PaC-mAn8** · 07-15-2012, 03:04 PM

Just a place I will log my workouts & diet. Simple dude with simple goals - get big & strong. Eating big and training 531 style.

Todays Workout

Squats

90 x 5
100 x 5
115 x 7 (+2 reps)

95 x 3 (high bar esque)
95 x 3
95 x 3
95 x 5

Seated Calves

45 x 10
55 x 10
65 x 8
75 x 6
45 x 7

Decline Situps

BW x 12, 10, 10

Diet (+/- 5g)

70
350
180

I think starting next week, my later sets of squats will be done with my usual low bar form. I dont have the ankle flexiblity to squat deep enough with a bar that high on my back. Just going to work on improving my usual form and getting more volume in.

**PaC-mAn8** · 08-20-2012, 08:11 PM

Back after my Ramadan hiatus. Weak & lighter...but I'll get back into the flow of things after a week or so. Its a start.

Todays workout...

OHP

55 x 5
65 x 5
70 x 5

55 x 5
55 x 5
55 x 5

Pulldowns

70 x 12
85 x 10
90 x 8
100 x 6
105 x 5

Pec Fly / Rear Fly

4 sets of 12 each

Diet

65/318/172

**PaC-mAn8** · 08-21-2012, 01:13 PM

Squats

75 x 5
95 x 5
100 x 5

75 x 5
75 x 5
75 x 5

Lying Leg Curls

50 x 12
65 x 10
70 x 8
70 x 6

Seated Calves

45 x 12
55 x 10
65 x 8

Gassed quicker than I thought, but thats to be expected after a month off.

**PaC-mAn8** · 08-23-2012, 10:46 PM

CGBP

65 x 5
75 x 5
85 x 7

Incline Bench

65 x 5
65 x 5
65 x 5

Elevated Pendlay Rows

95 x 5 x 5

Machine Laterals / DB Curls

30 x 15 / 20 x 20
40 x 15 / 20 x 20
50 x 9 / 20 x 20

Diet

64/317/170

**PaC-mAn8** · 08-24-2012, 12:38 PM

Final workout of the week.

Deads

135 x 5
150 x 5
175 x 7

Hack Squats

50 x 5
70 x 5
80 x 10

Standing Calves

135 x 5
165 x 5
175 x 5

Machine Crunches

50 x 15, 12, 10

Diet

64
317
170

**JustBulk** · 08-24-2012, 10:50 PM

First visitor, do I get reps?

**PaC-mAn8** · 08-27-2012, 10:38 AM

OHP

60 x 3
70 x 3
80 x 5

DB OHP

35 x 5
35 x 5
35 x 5

Pulldowns

75 x 12
85 x 10
100 x 8
115 x 6

Pec Fly / Rear Delt Fly

3 sets, 12 reps

**PaC-mAn8** · 08-29-2012, 12:53 PM

Squats

85 x 3
95 x 3
110 x 5

135 x 1
155 x 1

Was feeling good, so went for a couple heavy singles. Probably still had 15 more lbs in me. Also miscalculated my 531 numbers for today unfortunately.

Lying Leg Curls

50 x 10
70 x 8
65 x 8

Leg Extentions

3 sets

Seated Calf Raises

45 x 10
60 x 8
70 x 6
80 x 5

Weight is holding steady at 159.4 lbs.

**PaC-mAn8** · 08-31-2012, 08:51 AM

CGBP

70 x 3
80 x 3
90 x 10

Incline Bench

80 x 3
85 x 3
95 x 3

Elevated Pendlay Rows

95 x 5
100 x 5
105 x 5

Machine Laterals

3 sets

**PaC-mAn8** · 09-03-2012, 02:11 PM

Deads

140 x 3
160 x 3
185 x 6

Hack Squats

50 x 5
70 x 5
90 x 7
110 x 5

Seated Calves

45 x 10
55 x 8
65 x 8
75 x 5

DB Curls

20's x 16
25's x 12
30's x 10

Upping my calories.....65/340/170

160.4 this morning.

**PaC-mAn8** · 09-05-2012, 09:17 AM

OHP

65 x 3
70 x 3
80 x 3

HS OH Press

50 x 10
60 x 10
70 x 8

LOL, that was it.

**PaC-mAn8** · 09-10-2012, 12:58 PM

Hit a bit of a speed bump last week, nevertheless onto my 2nd 531 cycle.

Squats

80 x 5
95 x 5
105 x 9

Deficit Deads

160 x 1 (8 sets)

Seated Calves

45 x 8
70 x 6
80 x 6
90 x 5

HLR's

2 sets of 10

**PaC-mAn8** · 09-11-2012, 09:01 PM

OH Press

60 x 5
70 x 5
80 x 5

Goofed on my calculations, last set was supposed to be 75 x AMAP

HS Press

50 x 10
60 x 8
70 x 6
90 x 5

CG Pulldowns

85 x 12
100 x 8
105 x 6
105 x 6

Band Extentions

Mini band x 25, 17, 12

**PaC-mAn8** · 09-12-2012, 10:50 AM

Deadlifts

145 x 5
170 x 5
190 x 5

225 x 1
245 x 1

Hack Squats

90 x 5
90 x 3
120 x 5
140 x 5

Seated Calves

45 x 6
70 x 6
90 x 5

**PaC-mAn8** · 09-17-2012, 10:30 AM

As of now, I am under the guidance of Dr. Mike Zourdos.

Today's workout...

Squat

3x3 @ 105 lbs

CGBP

3x3 @ 85 lbs

Excited to work with Dr. Z, goal is to get brutally strong.

**PaC-mAn8** · 09-20-2012, 09:48 AM

1RM Testing

Bench - 125 lbs
Squat - 185 lbs
Dead lift - 260 lbs
Bodyweight - 159.6 lbs

Its a start.

**Trey70** · 09-20-2012, 10:18 AM

Good stuff man. Nice exercise selection. Focus on progression for those Deads, OHP, Squats and you're all set.

**PaC-mAn8** · 09-24-2012, 12:46 PM

Squat

115 x 8 (3 sets)

CG Bench

75 x 8 (3 sets)

Deads

180 x 1 (3 sets)

**PaC-mAn8** · 09-28-2012, 08:28 AM

Squat

120 x 6 (3 sets)

CG Bench

80 x 6 (3 sets)

OH Press

60 x 6
60 x 6

I did this yesterday.

**JustBulk** · 09-28-2012, 08:50 AM

Swinging by again.

Nice OH Press.

**PaC-mAn8** · 09-29-2012, 07:49 PM

Squat

130 x 4
130 x 4
140 x 2
140 x 2

Bench

85 x 4
85 x 4

(was supposed to do 2x2 with 90 lbs, but forgot.....fuk)

Deads

210 x 1
210 x 1
210 x 1

**PaC-mAn8** · 10-02-2012, 08:43 PM

Deads

180 x 1
180 x 1
180 x 1
180 x 1
180 x 1

Squats

115 x 8
115 x 8
115 x 8
115 x 8

**PaC-mAn8** · 10-03-2012, 09:24 AM

Bench

75 x 8
75 x 8
75 x 8
75 x 8

Incline Bench

85 x 8
85 x 8

OHP

55 x 8
50 x 8
50 x 6 (missed 2 reps)

**PaC-mAn8** · 10-04-2012, 01:21 PM

Squats

125 x 6
125 x 6
125 x 6
125 x 6
125 x 6

Deadlifts

205 x 1
205 x 1
205 x 1
205 x 1

**PaC-mAn8** · 10-05-2012, 08:52 PM

Bench

80 x 6
80 x 6
80 x 6
80 x 6
80 x 6

Incline Bench

95 x 6
95 x 6

OHP

45 x 6
50 x 6
50 x 6

**PaC-mAn8** · 10-06-2012, 12:33 PM

Squat

135 x 4
135 x 4
135 x 4
135 x 4
135 x 4
135 x 4

135 x 4+ (5)

Deads

215 x 1
215 x 1
215 x 1

**PaC-mAn8** · 10-09-2012, 09:22 PM

Bench

80 x 8
80 x 8
80 x 8
80 x 8

Incline Bench

80 x 8
90 x 8

OHP

50 x 8
50 x 8
50 x 8

**PaC-mAn8** · 10-10-2012, 10:27 AM

Squat

125 x 8
125 x 8
125 x 8
125 x 8

Deadlifts

190 x 1
190 x 1
190 x 1
190 x 1
190 x 1

**PaC-mAn8** · 10-11-2012, 10:04 PM

Bench

85 x 6
85 x 6
85 x 6
85 x 6
85 x 6

Incline Bench

95 x 6
95 x 6

OHP

55 x 6
55 x 6
55 x 6

**nads786** · 10-11-2012, 11:21 PM

long time bro! another journal nice!

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