Been doing good.
Found great gf.
Graduated college.
Got okay job.
Played with Olympic Weightlifting (75/97 @ 71kg).
Got injured sprinting (hamstring).
Got better job.
Stop oly lifts, did some bro split stuff with friends at gym.
Got great job.
Move out of my parents house into apartment.
Quit lifting, start doing BJJ again (last time was when i was teen).
Buy house, covid hit, no lifting/no bjj.
Covid restriction lift, do bjj, get injured (hamstring).
Recover, start bjj again.
Start running.
Like running, something missing tho.
Buy Rogue garage gym starter pack.
It's hilarious touching weights again been at least 4 years. Starting extremely light and low volume.
Warm Up
Band External Rotation Shoulder
Band Face Pulls
Bodyweight Squats
Deep Squat Sit
Workout
Press:
1x10 45lbs
2x6 65lbs
Squat:
1x10 45lbs
1x6 95lbs
1x6 115lbs
Rear Delts:
2x6 10lbs
Hip Thurst:
2x6 65lbs
Lateral Raise:
2x6 10lbs
Bulgarian Split Squat:
1x6 BW
1x6 45lbs
Adductor Squat:
2x6
Band Abductor Walks:
2x6
Ab Wheel:
2x6
Leg/Hip Raises:
2x6
|
Thread: NickRATM Training Log
-
07-06-2022, 08:00 PM #1
NickRATM Training Log
Bench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
-
07-07-2022, 06:36 PM #2
Forgot that I also ran yesterday after workout:
2.4mi run @ 13:24 min/mi avg heart rate 150bpm
Warm Up
Band External Rotation Shoulder
Band Face Pulls
Workout
Bench Press
1x10 45lbs
1x8 65lbs
2x8 95lbs
Deadlift:
1x10 65lbs
2x6 115lbs
DB Pullover:
2x8 36lbs
Rows:
2x8 95lbs
Dips:
2x6 BW
Pull Ups:
2x3 BW
Skull Crushers (behind the head)
2x6 35lbs
KB Row:
2x8 36lbs
21s (curls)
1x21 45lbs
Burnout set of 2H KB Curls
1x12 36lbs
Ab Wheel:
2x6
Leg/Hip Raises:
2x6Bench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
-
07-08-2022, 07:57 PM #3
-
07-08-2022, 08:16 PM #4
- Join Date: Jul 2006
- Location: Bangkok, Thailand
- Age: 35
- Posts: 7,593
- Rep Power: 13305
Subbed. Good for you! Sounds like mentally you're in a strong headspace for the journey.
https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
New Shanghai Log!
"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
-
-
07-09-2022, 10:04 PM #5
Warm Up
Band External Rotation Shoulder
Band Face Pulls
Bodyweight Squats
Deep Squat Sit
Workout
Press:
1x10 45lbs
3x8 65lbs
Squat:
1x10 45lbs
3x8 115lbs
Rear Delts:
3x8 10lbs
Hip Thurst:
3x6 95lbs
Lateral Raise:
3x8 10lbs
Bulgarian Split Squat:
3x6 45lbs
Barbell Shrug:
3x8 95lbs
Front Raise Dropset:
35lbs x 6
20lbs x 8
12lbs x 10
Copenhagen Adduction Exercise:
3x6
Band Abductor Walks:
3x8
Hanging Leg Raises:
3x8Bench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
-
07-09-2022, 10:05 PM #6
-
07-10-2022, 06:37 PM #7
Warm Up
Band External Rotation Shoulder
Band Face Pulls
Workout
Bench Press
1x10 45lbs
3x8 95lbs
Deadlift:
3x6 115lbs
Reverse Grip DB Bench Press:
3x8 25lbs
Barbell Rows:
3x8 65lbs
Barbell Dips:
3x6
Pull Ups:
3x4
Skull Crushers (behind the head)
3x8 35lbs
Barbell Curls:
3x8 45lbs
Band Chest Crossover Pulls:
3x8 25lbs Band
Seated Row:
3x8 45lbs Band
Band Tricep Push Down:
3x8 45lbs Band
Leg/Hip Raises:
3x10Bench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
-
07-12-2022, 11:43 AM #8
-
-
07-13-2022, 12:21 AM #9
- Join Date: Jul 2006
- Location: Bangkok, Thailand
- Age: 35
- Posts: 7,593
- Rep Power: 13305
How are the pull ups going? Are you doing a set plan when it comes to the pull up progression?
https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
New Shanghai Log!
"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
-
07-13-2022, 06:11 PM #10
-
07-13-2022, 06:18 PM #11
Warm Up
Band pull throughs
KB Swings
Band External Rotation
Workout
Deadlifts:
1x10 45lbs
1x8 95lbs
1x6 115lbs
1x3 135lbs
1x5 165lbs
Barbell Row:
3x10 75lbs
DB Pullovers:
1x12 20lbs
2x12 30lbs
DB High Pull:
1x10 15lbs
2x10 17.5lbs
Bicep Chin Curl + Overhead Tricep Extension (superset):
1x5, 1x4, 1x3
3x12 black band (25lbs - 65lbs resistance).
Angels and Demons:
3x15Bench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
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07-15-2022, 10:56 AM #12
Yesterday Workout 7/14
Warm Up
Push Ups
Face Pulls
Workout
Bench Press:
1x10 45lbs
1x6 75lbs
3x6 115lbs
1x6 125lbs
High To Low Crossover:
3x10 25lbs-65lbs band
DB Shoulder Press:
1x10 20lbs
3x10 25lbs
1.5 Side Laterals:
3x12 10lbs
Lying DB Tricep Extension + DB Waiter Curls (superset):
3x10 15lbs + 3x10 35lbs
Rotator Cuff External Rotations:
3x15 15lbs - 35lbs bandBench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
-
-
07-16-2022, 08:49 PM #13
Warm Up
Air Squats
Band Pull Throughs
Workout
Squats:
1x10 45lbs
1x6 115lbs
1x6 125lbs
2x6 135lbs
Barbell Hip Thrusts:
3x10 75lbs
DB Reverse Lunge:
2x10 20lbs
Single Leg RDL:
2x10 35lbs
Barbell Calf Raise:
3x15 45lbsBench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
-
07-17-2022, 09:37 PM #14
Warm UP
Band Pull Throughs
Band Pull Downs
Emtpy Barbell deadlift
Workout
Snatch Grip Deadlifts:
3x5 95lbs
Pull Ups:
3x6 BW
Alt. DB Gorilla Rows:
3x10 35lbs
Straight Arm Pushdowns:
2x15 35lbs-65lbs Band
Barbell Curls | Triceps Pushdowns (superset):
3x8 45lbs & 35lbs-65lbs Band
Face Pulls:
3x15 15lbs-35lbs BandLast edited by NickRATM; 07-17-2022 at 09:37 PM. Reason: misspelled Workout
Bench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
-
07-18-2022, 06:06 PM #15
Warm Up
Rotator Cuff External Rotations
Band Chest stretch/press
Arm Circles (big/little)
Workout
Barbell OHP:
4x6 75lbs
DB Underhand Bench Press:
3x10 35lbs
Abduction Row:
3x10 20lbs
DB Floor Flys:
3x12 20lbs
Close Grip Bench Press | DB Curl (superset):
3x8 95lbs & 3x10 20lbs
Pushup Plus:
1x12
1x8
1x10Bench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
-
07-19-2022, 09:54 PM #16
Warm Up
Goblet Squat/Sit
Band Pull Throughs
Workout
Squat:
4x6 135lbs
Hip Thrusts:
3x10 80lbs
Reverse Lunge:
2x12 20lbs each leg
Single Leg RDL:
2x12 35lbs
BB Calf Raises:
3x15 45lbsBench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
-
-
07-20-2022, 08:38 PM #17
Run:
1.60 mi
Time: 20:01
Run Time: 16:30
Walk Time: 3:30
Pace: 12:29/mi
Avg HR: 154bpm
Max HR: 180bpm
No lifting.Bench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
-
07-21-2022, 10:21 PM #18
Warm Up
Band Pull Throughs
1x10 Empty BB Deadlifts
Workout
Deadlifts:
1x5 65lbs
1x5 95lbs
1x5 135lbs
1x3 155lbs
1x5 175lbs
BB Rows:
3x12 75lbs
Pull Ups:
3x7 BW
Angels and Demons:
3x15
Workout got cut short.Last edited by NickRATM; 07-21-2022 at 10:24 PM. Reason: Forgot an exercise
Bench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
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07-25-2022, 10:59 PM #19
Sick the past few of days but no pangolin or monkey involved.
Kicked things off with some running before hitting the weights again.
2.16mi run 11:20min/mi 157bpm
Feeling 100% ready to get back to it tomorrow.Bench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
-
07-27-2022, 11:22 AM #20
Warm Up
Band Pull Throughs
Hamstring/Glute Warm Ups
Workout
Deadlifts
1x10 45lbs
1x5 65lbs
1x5 95lbs
1x5 135lbs
1x3 165lbs
1x5 185lbs
Barbell Rows
3x10 85lbs
DB Pullovers
3x12 30lbs
DB High Pull
3x12 17.5 lbs
Bicep Chin Ups + Overhead Tricep Extension (superset):
3x4
3x12 black band (25lbs - 65lbs resistance).
Angels and Demons:
3x16Bench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
-
-
07-28-2022, 12:37 PM #21
Warm Up
External Rotation stuff
Bench Press WarmUp
1x10 45lbs
1x8 65lbs
1x6 95lbs
1x3 115lbs
Workout
Bench Press:
4x6 125lbs
High To Low Crossover:
3x12 25lbs-65lbs band
DB Shoulder Press:
4x10 25lbs
1.5 Side Laterals:
3x10 12.5lbs
Lying DB Tricep Extension + DB Waiter Curls (superset):
3x12 15lbs + 3x10 35lbs
Rotator Cuff External Rotations:
3x15 15lbs - 35lbs bandBench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
-
07-29-2022, 08:32 PM #22
Warm Up
Goblet Squat/Sit
Band Pull Throughs
Squat Warm Up
Workout
Squat:
4x4 145lbs
Hip Thrusts:
3x10 85lbs
Reverse Lunge:
2x10 25lbs
Single Leg RDL:
2x12 35lbs
BB Calf Raises:
3x15 45lbsBench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
-
08-01-2022, 09:39 AM #23
Saturday 7/30:
1 hr jiu jitsu
Sunday 7/31:
Warm UP
Band Pull Throughs
Band Pull Downs
Workout
Snatch Grip Deadlifts:
3x5 95lbs
Pull Ups:
3x6 BW
Alt. DB Gorilla Rows:
3x12 35lbs
Straight Arm Pushdowns:
2x15 35lbs-65lbs Band
Barbell Curls | Triceps Pushdowns (superset):
3x6 65lbs & 35lbs-65lbs Band
Face Pulls:
3x15 15lbs-35lbs BandBench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
-
08-01-2022, 08:20 PM #24
Warm Up
Rotator Cuff External Rotations
Band Chest stretch/press
Arm Circles (big/little)
Workout
Barbell OHP:
4x6 80lbs
DB Underhand Bench Press:
3x10 35lbs
Abduction Row:
3x10 20lbs
DB Floor Flys:
3x10 22.5lbs
Close Grip Bench Press | DB Curl (superset):
3x6 105lbs & 3x12 20lbs
Pushup Plus:
3x10
Run:
1.9 miles 13:47 min/mi pace. 149bpm HR
Mixed in some walking, trying to keep HR below 150.Last edited by NickRATM; 08-01-2022 at 08:22 PM. Reason: added run.
Bench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
-
-
08-02-2022, 08:28 PM #25
Warm Up
Goblet Squat/Sit
Band Pull Throughs
Squat Warm Up
45 x 10
95 x 5
115 x 3
135 x 1
Workout
Squat:
4x5 145lbs
Hip Thrusts:
3x10 95lbs
Bulgarian Split Squat:
2x12 25lbs
Single Leg RDL:
2x12 35lbs
BB Calf Raises:
3x15 55lbsBench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
-
08-04-2022, 06:47 PM #26
-
08-05-2022, 08:09 PM #27
Warm Up
Band Pull Throughs
Hamstring/Glute Warm Ups
Workout
Deadlifts
1x10 45lbs
1x5 95lbs
1x5 115lbs
1x5 145lbs
1x3 170lbs
1x5 195lbs
Barbell Rows
2x12 85lbs
DB Pullovers
2x12 30lbs
DB High Pull
2x12 17.5 lbs
Bicep Chin Ups + Overhead Tricep Extension (superset):
2x5
2x12 black band (25lbs - 65lbs resistance).
Angels and Demons:
2x15Bench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
-
08-06-2022, 10:33 PM #28
Warm Up
External Rotation stuff
Bench Press WarmUp
1x10 45lbs
1x8 65lbs
1x6 95lbs
1x3 115lbs
Workout
Bench Press:
4x6 125lbs
High To Low Crossover:
3x12 25lbs-65lbs band
DB Shoulder Press:
4x10 25lbs
1.5 Side Laterals:
3x10 12.5lbs
Lying DB Tricep Extension + DB Waiter Curls (superset):
3x12 20lbs + 3x12 35lbs
Rotator Cuff External Rotations:
3x15 15lbs - 35lbs bandBench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
-
-
08-08-2022, 10:05 PM #29
Warm Up
Goblet Squat/Sit
Band Pull Throughs
Squat Warm Up
45 x 10
95 x 5
115 x 3
135 x 1
Workout
Squat:
4x6 145lbs
Hip Thrusts:
3x10 95lbs
Bulgarian Split Squat:
2x12 25lbs
Single Leg RDL:
2x12 35lbBench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
-
08-11-2022, 05:05 PM #30
8/10 Workout
Warm UP
Band Pull Throughs
Band Pull Downs
Workout
Snatch Grip Deadlifts:
3x5 105lbs
Pull Ups:
3x7 BW
Alt. DB Gorilla Rows:
3x10 40lbs
Straight Arm Pushdowns:
2x15 35lbs-65lbs Band
Barbell Curls | Triceps Pushdowns (superset):
3x7 65lbs & 35lbs-65lbs Band
Face Pulls:
3x15 15lbs-35lbs BandBench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
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