KTiger's Workout Log

[KTiger4]

I made a log not too long ago but didn't stay committed to it.
This thread will be one I keep updated with my progress.
I've been weight training for almost 3 years on and off (mostly off).

Stats
Age : 20
Height : 5'11"
Weight : 166
Bench : 205
Deadlift : 275
Squat : 225

Pull/Push/Legs x2/week
Sundays will be my rest days.
Mondays and Thursdays Deadlift, Row, and Pull-ups.
Tuesdays and Fridays Bench, Clean and Press, Dips.
Wednesdays and Saturdays Squat, C.I.A. Legs, and Waist Twist.

C.I.A. Legs uses moderate weight going as fast as you can with control
and did I mention there's no resting through out the entire thing... it's a killer.

Leg Press x 20
Squat Hops x 20
Leg Press x 20
Squat Hops x 20
Leg Press x 20
Squat Hops x 20
Hamstring Curl x 20
Weighted Lunge x 20
Hamstring Curl x 20
Weighted Lunge x 20
Hamstring Curl x 20
Weighted Lunge x 20
Calf Raises x failure
Wall Sit 2 min.
Calf Raises x failure
Wall Sit 2 min.
Calf Raises x failure
Wall Sit 2 min.

Current Goals
My goal is to push myself to the pinnacle.
I'm keeping it simple and effective to build a solid foundation for the first few months
then switching to another routine.

Bench : 225x12
Deadlift : 315x10
Squat : 225x16

I'm open to criticism.

[KTiger4]

A few things I should mention. I have some lower back pain from almost breaking it twice so I won't be adding to much weight to my squat or deadlift until I feel comfortable. Also my endurance is pretty ****ty right now so I won't be doing much volume for now. I do sprints/jog before lifting weights as a warm-up and to build my endurance.

May 26th, 2014

Deadlift

135x5
135x5
225x3
225x3
225x3
135x5

These felt easy. First day back going to take it slow.

Bent Over Row

80x10
80x10
135x3
135x3
135x4
80x10

It was a little difficult but after a few sessions shouldn't be a problem.

Pull-ups

BWx5
BWx5

Exhausted at this point. Calling it a day.

[KTiger4]

May 27th, 2014

Bench

135x10
135x10
185x3
185x2
185x2
135x5

Surprised I only got 2 reps. It's all good I'll get my strength back.

Clean and Press

135x5
135x3
135x3

Only power clean no press, almost had it.

Dips

BWx10
BWx10
BWx7

Was aiming for a 3x10 i'll get it next time.

May 28th, 2014 Today

Squat

135x10
135x10
185x5
185x5
185x3
135x5

Felt good, could have done more but like deadlifts taking it slow.

Seated Calf Raises

90x10
90x10
90x10
90x10
90x10


Hamstring Curls

80x10
80x10

Waist Twist

80x10
80x10

So far not to bad but not quite where I want to be.
Going to finish strong these next three days.

[KTiger4]

Didn't do C.I.A. Legs because I wouldn't be able to finish it and as I am now they'd turn my legs into Jello. I still need to function at work and school. I'll start doing C.I.A. in a few weeks.

[KTiger4]

Deadlift

135 2x5
225 3x5
135 1x5

Bent Over Row

80 2x10
135 1x5, 2x4
80 1x10

Rope Climb

One set on a 15ft rope.

Pull-ups

3x5

Once I hit 5 sets of 10 reps for pull-ups i'll add weight.

Overall it's not very difficult but I'm worn out need to build up my endurance
to hit my 10 sets per exercise.

[KTiger4]

Bench

135 2x10
185 3x3
135 1x5

I got 3x3 this time but for some reason it's still hard to do....
bench was always my strongest point I used to rep these and not feel a thing.

Superset Lateral Raise, Front Raise, Upright Row

15lbs. dumbbells 2 sets of 8

To build my shoulder strength until I can press 135 again.

Power Clean

95 5x5

Practicing form, in 2 weeks going to start using 135.

Dips

10, 10, 10, 5

Next time 4x10.

[KTiger4]

Squats

135 2x10
185 4x5
135 1x5

Aiming for 5x5 but last few reps were ugly on 185
saving it for next week

Seated Calf Raises

90 6x10
135 1x10

Hamstring Curls

100 3x10

Dips

20

Forgot to do waist twists. I'll make up for it with more ab work at home.

[KTiger4]

Deadlift

135 1x15
225 3x5 was going for 5x5 but my back couldn't handle it.

Bent Over Row

80 1x10
135 1x5 had to switch to seated row because of my back.

Seated Pulley Row

80 3x10
120 3x10

Pull-ups

3x10
2x10 chin-ups

Dips

15, 15, 10

[SilyCheeseSteak]

Good work, dude. It's good that you know when to push it and when not to. Keep it up.

[KTiger4]

Thanks man, I was looking at your log strong lifts.

Haven't done any workouts since the 3rd my back was hurting. Monday I'm starting fresh.