LoganBrown's journey to better physique, better health, and better overall life

[Plateauplower]

Good stuff in here. Keep up the good work. Wandered into this section as I get near the end of a 6 month cut...Decided to check some journals. Heard good things about that program, have never run it though.

[TGreggors]

Super strong, dude. That program is intense. Big gains have to be in store here

[LoganBrown]

Good stuff in here. Keep up the good work. Wandered into this section as I get near the end of a 6 month cut...Decided to check some journals. Heard good things about that program, have never run it though.

Super strong, dude. That program is intense. Big gains have to be in store here

Thanks fellas. I don't record every workout, but do my best to update from time to time. Its definitely an intense program and I'm only 3 days in. Its tough finding the actual program with the hypertrophy workouts so I'm making due with watching some of Tim Thibadeau's on YT where he has run the program. I've bench pressed three days straight now because thats what the program entails. Bench 3x weekly, squat 3x weekly, deadlift 2x weekly. I like the PLing style of training because its straightforward with numbers that you have to hit but also some hypertrophy work mixed in.

Bench, Squat, Lower Hypertrophy

Bench 3x7 w/ 77.5% of 1RM.

3x225x7

Squat

3x315x7

Hack Squat 2x8, 3 reps in reserve.

2x185x8

Leg Extensions 3x10, 2 reps in reserve

3x115x10

Leg Curls 3x10, 2 reps in reserve

3x80x10

[LoganBrown]

Haven't been updating as much or hitting the gym as much. Life's been pretty busy, but things are moving forward.

Got enrolled for summer classes and got promoted to sales director at my new company. Not bad for a kid who at the beginning of 2018 was unemployed and unenrolled.

The gf and I are doing very well, having good future talks.

Left my part time job of waiting tables (hallelujah).

Gaining valuable job experience and resume builders.

Numbers are still looking good in the gym.



I've got a bit more of a consistent schedule now that will allow me time to focus more on the gym and my diet. Not making excuses, just openly admitting that I slacked while other things were going on. I'm wanting to begin the road to a 365 bench, 500 squat, and 600 deadlift.

Not running Ph3 anymore because I was getting more strength and muscle gains from my old routine.

I plan on consistently updating every workout in here from now on out.

My last workout was a deadlift only workout, and for good reason. My AMRAP set fried me to the point of no return.

Set 1: 135x8
Set 2: 225x8
Set 3: 315x5
Set 4: 365x5
Set 5: 405x1

Set 6 AMRAP w/405.
405x12

[LoganBrown]

Just a quick drop in. I've chosen a physique show for July 21st of 2019 that I will be entering. I've only done NANBF in the past, but for medical reasons that I can't openly talk about on here, I can only say that the NANBF is no longer an option. I'm a tad fluffy right now, but I'm not too worried. I'll most likely begin my official prep at about 5 months out, so Feb 3rd.

Current stats;
BW - 198-199
BF% - ~17%

I don't plan on coming in crazy conditioned, most likely I'll come in around 7-8% bf. I'll most likely need to weigh about 160-165 to get there.

Max Lifts;
DL - 550
Squat - 445
Bench - 305

*I'll judge whether to choose classic or men's physique based on how I look as I get leaner. I feel like my hamstrings and gluten could really get me a leg up on some competition and I hate to sacrifice those two things to just do physique. Only time will tell.

Let's get this ball rolling!




Hit legs tonight;

Squat: 4x3, 1 AMRAP w/ 315
Sets 1-4: 225x3
(Did 1 rep with 315 to get my CNS fully firing)
Set 5: 315x15

Leg Press: 3x20, 3 second negative with 1 second squeeze at top
Sets 1-3: 300x20

Holy sh!t balls, these were harder than the 315x15...

Hack Squat; same rep scheme as before
Sets 1-3: 95x20

Leg Curls: 3x8,8,6 6 second negative, 2 second squeeze
Sets 1-3: 48x6

[LoganBrown]

Pull (strength)

Rack Pulls 6x5,4,3,4,3,2

Set 1: 585x5
Set 2: 600x4
Set 3: 615x3
Set 4: 605x4
Set 5: 625x3
Set 6: 645x2

May need to find a new gym if I keep increasing my weight on these. Running out of room on the bar.

Pull-ups 3x10

Barbell Curls 4x8,8,6,6
Set 1: 95x8
Set 2: 95x8
Set 3: 105x6
Set 4: 105x6

Love the feeling of putting up 600+ on rack pulls. Hope to close in on the 1,000lb club in the next 2 years.

Macros are 250P/375C/55F

[LoganBrown]

Push (high volume)

Bench Press 4x20,15,12,10 ---> 8
Set 1: 165x20
Set 2: 175x15
Set 3: 180x12
Set 4: 185x10 ---> 135x8

Decline Hammer strength 3x15
Set 1: 45(3)x15

Incline Bench Press 3x15,15,12
Set 1: 115x15
Set 2: 115x15
Set 3: 135x12

Pec Deck 3x15
Sets 1-3: 130x15

Overhead Press 4x20,15,12,10 ---> 8
Set 1: 75x20
Set 2: 95x15
Set 3: 105x12
Set 4: 115x10 ----> 65x8

Lateral Raises 3x15,15,12
Set 1: 35x15
Set 2: 35x15
Set 3: 40x12

Upright Rows 3x10
Sets 1-3: 135x10

Reverse Pec Deck 2x15
Sets 1&2: 100x15

DB Skullcrushers 4x20,15,12,10
Set 1: 25x20
Set 2: 30x15
Set 3: 30x12
Set 4: 35x10

Tricep Pressdowns 3x20,15,12
Set 1: 120x20
Set 2: 130x15
Set 3: 140x12

Overhead DB extensions 3x12
Sets 1-3: 30x12

Tricep Kickbacks 2x12
Sets 1&2: 10x12

Solid workout.

[LoganBrown]

Lower High Volume

Squat 4x20,15,12,10 ---> 8 ---> 6

Set 1: 275x20
Set 2: 295x15
Set 3: 305x12
Set 4: 315x10 ---> 225x8 ---> 135x6

Last set was a killer.

Leg Press 4x20, 3 second negative
Sets 1-4: 300x20

Leg Extensions supersetted with Leg Curls 3x15,15,12
Set 1-3: Leg Extensions 55lbs, Leg Curls 48lbs.

Calf Raises 5x20

Sets 1-5: 135x20

I'm starting to heavily lean towards doing both classic and men's physique. Last time I dieted down and got single digit body %, I filled out certain poses pretty well such as the front lat spread, back double bicep, ab+thigh, and rear lat spread. This time I diet down I should (hopefully) have 10-12 more lbs of muscle. Men's physique is a surefire thing... Classic? Becoming more likely, but still need to evaluate when I start my cut in either January or February.

[LoganBrown]

Yesterday was a rest day. My only issue is I'm actually struggling to eat even 3000 cals daily. 2 years ago I was able to clear 3000 cals in one meal, now its hard to put down eggs, bacon, and oatmeal just for breakfast. Thinking about picking up a mass gainer again to help with extra calories.

[LoganBrown]

400th thread post and a new PR? I'll take it.

Pull Strength

Bent Over Rack Rows (Jeff Alberts style) 6x5,4,3,4,3,2
Set 1: 225x5
Set 2: 245x4
Set 3: 255x3
Set 4: 255x4
Set 5: 275x3
Set 6: 285x2

Managed to do my last set with no body English whatsoever, so I'll proudly call it a PR. Upwards and onwards to 315.

Weighted Pull-ups 3x8,8,6
Set 1: BW+25x8
Set 2: BW+35x8
Set 3: BW+45x6

Barbell Curls 3x8,8,6
Set 1: 95x8
Set 2: 105x8
Set 3: 115x6

Feeling good, feeling strong, feeling fluffy (why I've posted no pics), and feeling like I'll put on some solid mass over the next 3-4 months before I begin my prep.

I've been losing some weight on my current macros, so I'll be jumping to 425 carbs and 260 protein while keeping my fats the same. I'm hoping I can be consuming 500+ carbs when I begin prep so my metabolism will be firing.

[LoganBrown]

Lower Strength

Squat: 6x5,4,3,4,3,2
Set 1: 365x5
Set 2: 375x4
Set 3: 385x3
Set 4: 380x4
Set 5: 390x2 (I was getting ready to complete my third rep when a random guy walks underneath the bar and grabs the P#ssy pad, totally killed my focus)
Set 6: 405x2

Deadlift 6x5,4,3,4,3,2
Set 1: 405x5
Set 2: 415x4
Set 3: 425x3
Set 4: 425x4
Set 5: 445x3
Set 6: 455x2

*My legs were fried from the squats at this point, surprised I was able to even pull 405.

Calf Raises 3x20 w/ 135

Lying Leg Curls 3x10,8,6
Set 1: 60x10
Set 2: 60x8
Set 3: 72.5x6

Leg Extensions 3x10,8,6
Set 1: 55x10
Set 2: 70x8
Set 3: 85x6

It looks like a short workout but I was in the gym for close to 2.5 hours. I may not have the biggest upper body, but my quads, glutes, and hamstrings WILL be some of the best on stage. I'm focused on bringing up my chest and biceps (like always!), but my legs are developing pretty well and I want to have a strong point on stage rather than being complete but small.

[LoganBrown]

Push Low Volume

Bench Press 5x3 explosive
Sets 1-5: 225x3

Flat DB Press 4x8,8,6,6
Set 1: 90x8
Set 2: 95x8
Set 3: 100x6
Set 4: 105x6

Incline Smith Machine Press 3x10
Sets 1-3: 185x10

Decline Bench Press 3x10
Sets 1-3: 205x10

Pec Deck 3x12
Sets 1-3: 150x10

OHP 5x3 Explosive
Sets 1-5: 135x3

Upright Rows 3x10
Sets 1-3: 155x10

Lateral Raises 3x10
Sets 1-3: 40x10

Reverse Pec Deck 3x15
Sets 1-3: 100x15

Tricep Pressdown 3x10
Sets 1-3: 180x10

OH Tricep Extensions w/ Rope 3x10
Sets 1-3: 120x10

DB Skullcrushers 3x10
Sets 1-3: 35x10

Solid Workout. Pushed my carbs to 430, hopefully this gets me back on track.

[LoganBrown]

Lower Volume Leg Day

Hack Squat w/ feet together 3x10
Sets 1-3: 225x10

Barbell Sumo Squat 3x10
Sets 1-3: 245x10

*First time trying these, awkward as hell but really get some good hamstring stretch on them.

Barbell Split Squat 3x10
Sets 1-3: 205x10

Leg Extensions 3x10,10,8
Sets 1-2: 75x10
Set 3: 90x10

Smith Machine Hack Squat 3x8,8,6
Set 1: 205x8
Set 2: 225x8
Set 3: 235x6

Leg Curls 3x8,8,6
Sets 1-2: 48x8
Set 3: 60x6

Really taking some time to focus on my quads rather than glutes and hams. Don't get me wrong, still hammering them, just needing to balance my legs out. Most people have the opposite issue, but with my football and rugby background, my hamstrings and glutes are arguably my strongest muscle groups whereas my quads have nice separation but just need more size.

Weight is hanging in the 197-199 range. Gonna keep my macros at 250P/430C/70F for another week and if no upward trend happens, I'll bump my carbs to 460. The goal is start prep in January or February and be maintaining 200-203lbs on 500+ carbs. Never though I'd be 200lbs with abs, but it's a realistic possibility. Abs are pretty blurry, but still can see the top 4.

[LoganBrown]

Got a body fat test done and measured 16.4% body fat at 203lbs (weighed in the evening), so still in check.

Crushing every workout. Last night was legs (high volume).

Squats 4x20,15,12,10 —> 8

Set 1: 285x20
Set 2: 295x15
Set 3: 315x12
Set 4: 335x10 —> 8

Single leg Press, same rep scheme.

Set 1: 300x20
Set 2: 350x15
Set 3: 400x12
Set 5: 450x10 —> 200x8

Threw up after these. Mark of a good leg day.

Leg extensions 4x20

Sets 1-4: 85x20

Leg curls 4x20

Sets 1-4: 48x20

Forcing some growth in these quads.

[LoganBrown]

Midterm week had me MIA from Wednesday-Fri, but it was a much needed break from the gym. Went in and tore it up today.

Push High Volume

Bench Press: 4x20,15,12,10 -> 8
Set 1: 185x20
Set 2: 185x15
Set 3: 195x12
Set 4: 205x10 -> 135x8

Hammer Strength Incline Same Rep Scheme
Set 1: 45+10x20
Set 2: 45+10(2)x15
Set 3: 45+25x12
Set 4: 45(2)x10 -> 45(1)x8

Dips 3x15,12,10
Set 1: BWx15
Set 2: BW+25x12
Set 3: BW+45x10 -> BWx8

Cable Flies 3x20
Sets 1-3: 60x20

OHP 4x20,15,12,10 -> 8
Set 1: 95x20
Set 2: 105x15
Set 3: 115x12
Set 4: 115x10 -> 65x8

Upright Rows 3x15
Sets 1-3: 125x15

Lateral Raises on Cable 3x10
Sets 1-3: 40x10

Reverse Pec Deck 2x12
Sets 1-2: 115x20

Tricep Pressdown 4x20,15,12,10 -> 8
Set 1: 150x20
Set 2: 160x15
Set 3: 160x12
Set 4: 170x10 -> 120x8

Overhead Cable Extensions 3x15
Sets 1-3: 120x15

Cable Kickback 3x12
Sets 1-3: 20x12

Good session today, may have found my saving grace for getting calories in. I hate eating more than 75g fat in a day, so I don't use the peanut butter or olive oil hack that many use to get their calories up. I feel that carbs and protein are better utilized and excess fat is not optimal. With every meal, I've been mixing Gatorade Powder into my water and it allows for easy access to 50 carbs that doesn't fill me up too much. Spread over 4 meals, I'm getting 200 carbs from it so it's doing well.

[LoganBrown]

Pull High Volume

Bent sober rows 4x20,15,12,10
Set 1: 185x20
Set 2: 195x15
Set 3: 205x12
Set 4: 225x10 -> 8

One Arm Cable Rows 3x15,12,10
Set 1: 120x15
Set 2: 140x12
Set 3: 160x10 -> 100x8

Underhand Lat Pulldown 3x15,12,10
Set 1: 262.5x15
Set 2: 262.5x12
Set 3: 275x10 -> 225x8

T-Bar Rows 3x12
Sets 1-3: 45(2)x12

Shrugs 4x20,15,12,10
Set 1: 225x20
Set 2: 245x15
Set 3: 255x12
Set 4: 275x10

Barbell Curl 4x20,15,12,10
Set 1: 65x20
Set 2: 70x15
Set 3: 70x12
Set 4: 75x10

Hammer Curl 3x15,12,10
Set 1: 35x12
Set 2: 40x12
Set 3: 45x10

Reverse Cable Curl 3x12
Sets 1-3: 90x12

Concentration Curl 3x15
Sets 1-3: 15x15

Solid workout. Weighing in between 197-200 with a slight hint of abs remaining.

[LoganBrown]

Lower High Volume

Squat 4x20,15,12,10 ->8
Set 1: 295x20
Set 2: 315x15

*Went balls to the wall on set 2, lower back felt a tad tweaked so rather than toughing it out I switched to hack squats.

Set 3: 185x12
Set 4: 225x10 -> 135x8

Unilateral Leg Press 4x20,15,12,10 -> 8
Set 1: 300x20
Set 2: 350x15
Set 3: 375x12
Set 4: 400x10 -> 200x8

Leg Extension superset with Leg Curls 3x15
Set 1-3: 85x15 on leg extensions, 60x15 on leg curls

Leg Abductions 2x15,10
Set 1: 85x15
Set 2: 100x10

Leg Adductions 2x15,10
Set 1: 85x15
Set 2: 100x10

Solid workout. Consistently hitting 315 for double digit reps. 405x10 is a goal for a couple years down the line.

[LoganBrown]

Will be including an extra rest day from here moving forward. Weight is trending downward from 198-199 to 195-196ish despite carbs being near 500 now. Also feeling a bit more fatigued on a daily basis. Nothing insane, just a tad bit more sluggish. Thinking maybe it isn't so much a metabolism issue as it is just me pushing harder and not recovering to the fullest extent. Never thought I'd see the day where I was near 200 with abs still visible and eating nearly 500 carbs. Hopefully this extra rest day will allow for better recovery and more energy.

[LoganBrown]

Past few weeks have been super hectic, haven't taken the time to update. Had a bachelor party 2 weekends ago and a wedding where I was best man last weekend. Hit the gym for a couple short sessions last weekend but needless to say, I didn't during the bachelor party.

Legs

Squat: 3x5 (was short on time so reverted back to an old style of training)
Set 1: 365x5
Set 2: 385x5
Set 3: 405x4

Good Mornings 3x8
Sets 1-3: 225x8

Leg Extension/Leg Curl Superset 3x15
Sets 1-3 Leg extension: 70x15
Sets 1-3 Leg curl: 50x15

Looked up some State records in powerlifting for Oklahoma and they're definitely achievable if I set my mind to it. 181 would likely be my class and the state record squat is 551, deadlift is 602, and bench press is the high 300's. Won't get the bench press, but deadlift is definitely doable along with the squat. I won't be training on a powerlifting program because my best strength gains have come from simply pushing myself.

[LoganBrown]

Push Power

Bench Press 6x5,4,3,4,3,2
Set 1: 235x5
Set 2: 245x4
Set 3: 255x3
Set 4: 245x4
Set 5: 255x3
Set 6: 260x2

*Will probably up my bench press frequency. It's definitely improved from a year ago, but still nowhere near where I'd like it.

Cable Crossovers 3x10
Sets 1-3: 60x10

Skullcrushers 3x8
Set 1: 75x8
Set 2: 95x8
Set 3: 105x8

[LoganBrown]

Pull Low Volume

Barbell Rows 3x15,12,10 -> 8
Set 1: 185x15
Set 2: 205x12
Set 3: 225x10 -> 8

Pullups 3x8

Lat Pulldowns 3x15,12,10 -> 8
Set 1: 275x15
Set 2: 290x12
Set 3: 300x10 -> 225x8

Shrugs 3x15
Sets 1-3: 275x15

*Trying to strengthen my grip, so been doing this double overhand without straps.

Barbell Curls 3x15,12,10 -> 8
Set 1: 65x15
Set 2: 75x12
Set 3: 85x10 -> 45x8

Reverse Curls 3x12
Sets 1-3: 65x12

Hammer Curls 3x12
Sets 1-3: 40x12

Solid workout.

[LoganBrown]

Push Power

Bench Press 6x5,4,3,4,3,2
Set 1: 245x5
Set 2: 255x4
Set 3: 260x3
Set 4: 255x4
Set 5: 265x3
Set 6: 275x1

Pec Deck 3x8
Sets 1-3: 150x8

OHP 3x8,6,4
Set 1: 115x8
Set 2: 135x6
Set 3: 145x4

Lateral Raises on Cable 3x10
Sets 1-3: 40x10

Close Grip Bench 3x8
Sets 1-3: 185x8

[LoganBrown]

Pull Low Volume

Rack Rows 5x3 (explosive)
Sets 1-5: 225x3

Pullups 3x8
Sets 1-3: BWx8

Lat Pulldowns (close grip, pronated) 3x8
Sets 1-3: 170x8

T-bar Rows 3x10
Sets 1-3: 45(4)x10

Shrugs 3x10
Sets1-3: 315x10

Barbell Curls 3x8,8,6
Sets 1-2: 95x8
Set 3: 105x6

Hammer Curls 3x8
Sets 1-3: 45x8

Reverse Curls 3x10
Sets 1-3: 65x10

[LoganBrown]

Lower Volume Legs

Squat 5x3 (explosive)
Sets 1-5: 275x3

Sumo Barbell Squat (kind of a hybrid between low bar squat and sumo squat) 3x8,8,6
Set 1: 275x8
Set 2: 315x8
Set 3: 365x6

*idk where that 365 came from, but definitely not arguing it

Split Squat 3x8,8,6
Set 1: 185x8
Set 2: 195x8
Set 3: 225x6

Leg Extensions 3x8,8,6 dropset 4
Set 1: 120x8
Set 2: 135x8
Set 3: 135x6 -> 85x4

RDL 3x8,8,6
Set 1: 275x8
Set 2: 295x8
Set 3: 315x6

Reverse Hack Squat 3x8,8,6
Set 1: 275x8
Set 2: 315x8
Set 3: 365x6

Standing Single Leg Curl 3x8,8,6 dropset 4
Set 1: 50x8
Set 2: 62.5x8
Set 3: 62.5x8 -> 35x4

Wasn’t all there mentally today. Was dragging ass pretty bad. Still, that’s no excuse to ease up on the gas. I know the weight I can handle and I know my body pretty well at this point. Just had to grind it out.

On another note.. Measured my legs and they’re clocking in right above 27 inches with a bit of separation. Not too bad.

Weight is now hovering right around 200-202, still a slight hint of abs. So that means I’ll probably compete around 165-170ish. Or in other words, 150ish 😅

[LoganBrown]

Progress was starting to stall bad on my most recent routine. Time to change things up a bit again after 4-5 months on the old routine. I'm now running Sheiko and love it. 3-4 days in the gym with some heavy, strength-oriented lifting. I've thrown in some extra volume since the routine doesn't include many isolation exercises for the shoulders and biceps. I'm essentially doing full body 3-4x weekly with this, so big change of pace for me.

Little update on stats.

Body weight: 197-198 (cut back on food, was feeling too full 24/7 and couldnt even train effectively)
Bf %: 15-16%
No progress on the big 3 other than putting up 405 for 2 extra reps on squat.

Bench Press:
140x5x1
170x4x2
195x3x2
205x5x5

Squat:
205x5x1
255x5x2
295x5x5

Bench Press:
140x6x1
175x4x2
195x4x6

Barbell Good Mornings:
185x5x5

DB Flies:
55x10x5

Barbell Curls
75x5x10

Lateral Raises 35x5x12

Overall took me about 2 hours and 45 minutes to complete. Wasn't expecting to be this fatigued by it, but it was tough. Gains incoming.

On another note, I've made another move to a bigger city. A guy can only handle his hometown for so long before going insane. Talked to my best friend from high school who works at a up-scale gym in OKC. Funny part is is his uncle owns it and I partied hard with both of them a his bachelor party. Got to talking with them about personal training and they offered me a position at the gym. I start Friday and move into my new apartment Friday as well.

School is going well. Got 2 A's and 2 B's this semester. Enrolled for 18 hours online next semester. Should be set to graduate next fall, hallelujah!

[LoganBrown]

Did 34 total sets of deadlift today (but the majority were just doubles and singles). Top set was 385x4 which is 70% of my 1RM. Felt pretty easy but I know the workload will increase soon enough and things will get tougher.

Also did 185x4x6 on incline bench.

225x5x5 on hack squat.

4x8 cable curls
4x8 tricep pressdowns
4x12 lateral raises
4x8 lat pulldowns

All in all it was roughly a 3 hour workout. Boris Sheiko doesn't mess around.

[LoganBrown]

Been an eventful past few months. Moved to a new city (again) and started as a personal trainer/front desk associate at a high end in OKC. Had the flu the first week and a half or so, so it wasn't the most productive time.

I've started taking it seriously the past week and got 3 clients right off the bat.

As for lifting, I've conquered a 500lb deadlift and managed to pull 545 halfway up but couldn't complete it. Squatting hasn't been to well, been dealing with a hip issue.

Bench Press is roughly 310 now.

If my hip gets better by March 16th, I'll be entering a PL meet in Wichita, KS. Shooting to qualify for nationals in my first meet so it'll be a tough one.

Body weight, roughly 187-188. The flu kicked my ass and I haven't regained any weight or lost any strength, so its a win in my book.

[LoganBrown]

Man... Looking back on my 2014-2016 posts here. It feels so damn nostalgic and has me feeling all warm on the inside. Life hasn’t been easy since then and a lots happened. Spent a year working a terrible job where I became something of a narcissistic slimy salesman, left the job and spent the next 8 months in a bad relationship, got into pot pretty heavily during and after the relationship.. lot more bad sprinkled in there as well. What can I say. I went wayward for a while and I’m owning up to it. Complete transparency here.

What I did gain from it all though is a lot of real life knowledge. The job taught me to defeat social anxiety, the relationship taught me not to linger on things too long, the pot... The pot taught me that I was being stupid with how much I was overusing. Ran out 5 months ago and haven’t touched it since, don’t plan to either. Looking back on it, it’s helped me to realize that my ego was all too much and that my ego was the start of everything. Any problem I had, stemmed from that. Taking a step back and realizing that I’ve got a lot to learn and Im far from invincible has helped me to humble myself and make some real progress in my life. I can honestly say now that after the mistakes I’ve made, I am happy with the way life is heading. Content? No, I’ve got a long way to go. But I’m genuinely happy with myself for realizing my shortcomings and working on them.

It also all made me realize how little time we really do have in this world and how things can snowball if you’re not careful. Spent 2.5 years of my life messing things up tbh. Now time to spend the next 25 doing things right. For those of you that follow me on IG, you know I’m a personal trainer now. Dream job since I was 14. Don’t get me wrong, it’s far from easy but I’m passionate about turning this into a high income career.

All this aside, the past 4-5 months have been solid for me. I’ve made some amazing new, genuine friends here in OKC where I work as a personal trainer. I’ve got a nice apartment. My checks are getting bigger every time. My clientele is growing. Again, I know I’m a long ways away from knowing all I need to know and being where I want to be, but I’m finally making some real moves instead of dreaming about them.

Anyway, I’m done being Mr. Good Will Hunting over here. Let’s get on to what my goals are lifting wise, contest wise, career wise, and life wise.

I’ve stated numerous times over the past few years that I planned on competing again soon... This time it’s real. I’ll be hitting classic physique in June of 2020. I’ve got an amazing support system here that pushes me to be my best.

Lifts are currently the highest they’ve ever been aside from my squat. I don’t do any more low rep training other than once or twice a month. I’m training strictly like a bodybuilder now in the 10-20 rep range. Strength is definitely at an all time high but I’m not training exclusively for strength anymore.

Body weight is roughly 196 somewhat lean but soft in areas.

Career goals... By the end of 2019, have at least 15 consistent clients meeting with me 2-3 weekly. 15 doesn’t sound like a lot, but it’s a good number. Especially when it’s a consistent 15.

Life wise, move out of my apartment to a house by the end of 2020. Get a dog in the next 2 months. I’d say a girlfriend would be nice but just don’t have the time for one.

Like I said, I’m figuring things out slowly... But slow progress is better than the direction I was heading a year ago. Let’s keep these gym and life gains rolling strong.

[LoganBrown]

Today was Push day, good workout.

Bench Press 5x8-12
Set 1: 225x12
Set 2: 225x10
Set 3: 225x8
Set 4: 225x8
Set 5: 185x12

Flat DB Press (palms facing inward) 4x8
Sets 1-2: 90x8
Sets 3-4: 100x8

HS Incline 3x12
Sets 1-3: 2PPS x 12

Incline Bench Press 3x8-10
Sets 1-3: 145x10

DB Fly 3x10
Sets 1-3: 50x10

OHP 3x8
Sets 1-3: 135x8

Upright Row on Smith Machine 3x10
Sets 1-3: 165x10

Arnold Press 3x8-10
Sets 1-2: 45x10
Set 3: 50x10

Lateral Raise 4x10
Sets 1-4: 30x10

Db Skullcrushers 3x10
Sets 1-3: 40x10

Tricep Pressdowns 3x12
Sets 1-3: 170x12

OH DB Extension 3x12
Sets 1-3: 30lb DB each hand

[LoganBrown]

Solid Pull Day Today!

Started with Pull-ups. Been trying out a new method lately I’m really enjoying. Start with 2 reps then with each consecutive set, complete 2 more until you no longer can then scale back down to 2.

Set 1: 2
Set 2: 4
Set 3: 6
Set 4: 8
Set 5: 10
Set 6: 12
Set 7: 14
Set 8: 12
Set 9: 10
Set 10: 8
Set 11: 6
Set 13: 4
Set 13: 2

T-Bar Row 4x12,10,8,8
Set 1: 4 plates x 12
Set 2: 4 plates + 10 x 10
Set 3: 4 plates + 25 x 8
Set 4: 5 plates x 8

Lat Pulldown 3x8
Sets 1-3 210x8

DB Row 3x12
Sets 1-3: 100x12

Shrugs 3x15
Sets 1-3: 365x12

Preacher Curl 3x10
Sets 1-3: 90x10

DBHammer Curl 3x10
Sets 1-3: 50x10

Concentration Curl 3x15
Sets 1-3: 30x15

Reverse curls 2x15
Sets 1-2: 65x15

Got several compliments on my trap development today. Forgot to state in my previous post that the natty train is no longer boarded. Again, complete transparency here. Mods, if this is unallowed, please delete.