TGreggors' Training Log

[TGreggors]

9/13/15: Pull Hypertrophy
177.8 lbs.

Chest-Supported T-Bar Rows:
25 x 10
45 x 8
45 & 25 x 5
2 45s & 10 x 10, 10, 10

Lat Pulldowns:
132 x 10, 10, 10

Cable Rows:
144 x 10, 10
156 x 10

Chest Supported Machine Rows:
165 x 10, 10, 10

Chinups:
w/ 30 lbs. assistance x 10, 10
w/ 25 x 10

DB Curls:
27.5 x 10
25 x 10, 10

Pinwheel Curls:
30 x 10, 10, 10

Was feeling a little sick with a cold or allergies during this session, but, despite that, I felt like I did well. Getting closer and closer to being able to drop the assistance on the chinups, even after all of the fatigue from the other back work

[TGreggors]

9/14/15: Lower Power
177.0 lbs.

Squats:
45 x 10
135 x 5
185 x 5
225 x 3
275 x 2
325 x 3, 3, 3, 3

Leg Press:
6 45s + 15/side x 3, 3, 3, 3

Seated Calf Raises:
2 45s & 10/side x 6, 6, 6

Leg Extensions:
215 x 6, 6
220 x 6

Seated Leg Curls:
100 x 6
95 x 6, 5, 1

Glute Bridges:
255 x 6, 6, 6

Kneeling Cable Crunches:
96 + 2.5 x 15
96 + 5 x 12, 11, 11, 11

Great session. Was extremely anxious this morning due to my cold/allergy symptoms, and had a hard time getting a full night of rest last night due to having horrible diarrhea all of yesterday afternoon/night/this morning. Sorry for TMI, but just made me really nervous about squatting. All went well, though. Hit all of the numbers that I wanted to, and even PRd on glute bridges.

One of my sets on squats:

[TGreggors]

9/16/15: Push Power
176.0 lbs.


Bench Press:
45 x 10
95 x 5
135 x 5
180 x 3
205 x 3, 3, 3, 3

Decline Bench Press:
215 x 3, 3, 3, 3

Cable Flies:
32.5 x 6
35 x 6, 6

Standing Overhead Press(Paused):
130 x 3
125 x 3, 3
130 x 3

Machine Lateral Raises:
115 x 6, 6, 6

Overhead DB Triceps Press:
75 x 6, 6, 6

Weighted Dips:
60 x 3, 3, 3, 3

Was very happy with this. Hit a new low body weight the morning of the session, so I was a little worried about being weaker on my pressing since historically that's what takes a hit when I diet, but I made it through completely fine. Declines were actually feeling stronger

[TGreggors]

9/18/15: Pull Power
176.2 lbs.

Deadlifts:
135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
380 x 3, 3, 3, 3

Chest Supported T-Bar Rows:
3 45s + 5 x 3
3 45s x 3
2 45s & 42.5 x 3, 3

Lat Pulldowns:
194.5 x 3
192 x 3, 3, 3

Underhand Grip Pulldowns:
228 x 3, 3, 3, 3

Cambered Bar Curls:
37.5/side x 6, 6
35/side x 6

DB Hammer Curls:
45's x 4, 2
40's x 6, 6

HS Seated Crunches:
100 x 10, 10, 10

HS Oblique Crunches:
80 x 10, 10

Felt great. Did not feel weak at all on deads today, despite the drop in body weight. On the chest support t-bar rows, the first two sets were so close to being legitimate, but I would not count the final rep unless I heard the *cling* noise of the bar hitting the chest-supporter.

[JerG]

I don't want you to go into workouts expecting to be weaker since you are cutting. Maybe if you were under 6% you should be concerned. I want you to go into these workouts with the attitude "I am TGreggors and I lift hard as hell and losing a couple pounds is only going to add fuel to the fire".

[TGreggors]

I don't want you to go into workouts expecting to be weaker since you are cutting. Maybe if you were under 6% you should be concerned. I want you to go into these workouts with the attitude "I am TGreggors and I lift hard as hell and losing a couple pounds is only going to add fuel to the fire".

You know what, I think you may have something there. I've envied your loss of like 20 pounds of bodyweight without losing strength. Who's to say that I can't do the same. I really do think a lot of it is in the mindset.

[TGreggors]

9/20/15: Legs Hypertrophy
176.8 lbs.

Squats:
45 x 10
135 x 5
185 x 5
225 x 5
290 x 8, 8, 8

Front Squats:
190 x 8, 8, 8

DB Split Squats:
80 x 8, 8, 8

Leg Extensions:
180 x 8, 8, 8

Seated Leg Curls:
90 x 8, 8
85 x 8

Machine Leg Press Calf Raises:
375 x 8, 8, 8

Very good session. Hit PRs on back, front squats and split squats, and really probably had one more rep in the tank at least on all of them. Satisfied

[JerG]

Nice. Db split squats, is that 80lbs in each hand or 80 total?

[TGreggors]

Nice. Db split squats, is that 80lbs in each hand or 80 total?

I wish I had the both the strength and the balance to do it with 80's in each hand. 80 total. What I do is get a bench and place it right outside of a squat rack, and then I hold the dumbbell with one hand and then support myself with the other, while resting one leg on the bench. This exercise is the first time that I've really gotten any single-leg work in, and I'm enjoying it.

[TGreggors]

9/21/15: Push Hypertrophy
176.8 lbs.

Flat DB Press:
20's x 10
35's x 5
55's x 5
65's x 3
85's x 8, 8, 8 (PR)

Cable Flies:
32.5 x 8
30 x 8, 8

Seated DB Presses:
55's x 8, 8, 8 (PR)

Close Grip Bench Press:
150 x 8, 8, 7, 1

Machine Lateral Raises:
102.5 x 8, 8
100 x 8

Front DB Raises:
27.5 x 8
25 x 8, 8

Cable Overhead Triceps Extensions:
42.5 x 8
45 x 7, 1
42.5 x 8

HS Crunches:
100 x 12
110 x 10, 9

HS Oblique Crunches:
80 x 11, 11

Yet another solid session. Just feel like I'm killing it lately, both with training and nutrition. PRs on both flat DB presses and seated DB presses. I think the long heads of my triceps are really getting stronger, based on the seated DB pressing PR and the strength gains that I'm experiencing on my overhead isolation work as well. good stuff.

Today's flat pressing. Not as symmetrical as I would like.

[IK9]

Good PR's

[TGreggors]

Good PR's

Thank you. Hoping to get up to those 100's sometime in the future on my DBs. One day.

[TGreggors]

9/23/15: Pull Hypertrophy
176.8 lbs.


Chest Supported T-Bar Rows:
25 x 10
45 x 5
45 & 25 x 5
2 45's & 25 x 8
2 45's& 2 10's x 8, 8

Lat Pulldowns:
156 x 8, 8, 8

Cable Rows:
170.5 x 8, 8, 8

Machine Row(Underhand Grip):
90 x 8, 8, 8

Chin ups:
BW x 8, 8
w/ 10 lbs. assistance x 8

DB Curls:
30 x 8, 8, 8

Pinwheel Curls:
40 x 7
35 x 9, 8

Wasn't feeling too hot coming into the session, but I slowly improved as time went on. They got rid of the old machine row that I used to use in favor of a new one, so I have to get acclimated.

[TGreggors]

9/25/15: Lower Power
176.4 lbs.

Squats:
45 x 10
135 x 5
185 x 5
225 x 3
275 x 2
310 x 5, 5, 5, 5

Leg Press:
5 45's + 35 x 5, 5, 5, 5

Seated Calf Raises:
45 + 40/side x 10, 10, 10

Leg Extensions:
175 x 10
180 x 10, 10

Seated Leg Curls:
85 x 10, 9
75 x 11

Glute Bridges:
225 x 10, 9
215 x 11

HS Crunches:
100 x 12, 12, 12

Oblique Crunches:
80 x 12, 12

Hard session. Was really pleased with my squats, though.

[TGreggors]

9/26/15: Push Power
176.4 lbs.

Bench Press:
45 x 10
95 x 5
135 x 5
175 x 3
200 x 5
195 x 5, 5, 5

Decline Bench Press:
210 x 5, 5
205 x 5
200 x 5

Cable Flies:
27.5 x 10, 10
30 x 10

Standing Overhead Press(pauses):
115 x 5, 5, 5, 5

Machine Lateral Raises:
90 x 10, 10, 10

Overhead DB Triceps Presses:
55 x 10, 10
60 x 10

Weighted Dips:
45 x 5, 5, 5, 4, 1

Not so terrible. Probably got closer to failure on my decline benching than I was wanting to. Really grinded out a set or two. So, after finishing this workout, I really started thinking about how awful dips feel for me every single time that I do them. They almost always kind of tweak my shoulder/elbow, and just really don't feel so great. So, I believe I may be switching them out for close grip bench in the future. First change that I've made to this program since beginning it, but I don't think this isn't too drastic of a change. Is the closest substitution for a dip that I can think of, and will surely have more carryover to my bench than a dip would....and getting up my bench is a pretty big priority of mine. We'll see how it goes.

[TGreggors]

9/28/15: Pull Power
176.4 lbs. (slammed down 1350 calories right before bed, mind you, lol)

Deadlifts:
135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
360 x 5, 5, 5, 5

Chest Supported T-Bar Rows:
2 45s + 30 x 5, 5
2 45's x 27.5 x 5, 5

Lat Pulldowns:
170.5 x 5, 5, 5
173 x 5

Underhand Grip Pulldowns:
194.5 x 5, 5, 5, 5

Cambered Bar Curls:
22.5/side x 10, 10, 10

DB Hammer Curls:
30 x 10, 10, 10

HS Seated Crunches:
100 x 15
110 x 11, 11

HS Oblique Crunches:
85 x 12, 12

Solid. Wasn't the most pleased with my t-bar rows, but deadlifts felt excellent... as did the pulldowns.

[TGreggors]

9/30/15: Legs Hypertrophy
176.2 lbs.

Squats:
45 x 10
135 x 5
185 x 5
225 x 5
275 x 12, 12
270 x 12

Front Squats:
175 x 12, 12
170 x 12

DB Split Squats:
60 x 12, 12, 12

Leg Extensions:
145 x 12, 12
140 x 10, 2

Seated Leg Curls:
70 x 12, 12, 12

Machine Leg Press Calves:
295 x 12, 12, 12

Good stuff. Killed it on my back and front squats. I've been approaching the bar in a Layne Norton-esque fashion here lately during these squat/deadlift sessions...it may be placebo, but I feel like it helps me.

[IK9]

I scrolled up a little & watched your flat db bench press video.. if you turn your wrists outward by pushing down on your pinkies into the bar of the db.. you'll instantly get stronger

CG Bench Press is GOAT for improving your bench press IMHO

Lastly, mirin deadlift strength! [=

[TGreggors]

I scrolled up a little & watched your flat db bench press video.. if you turn your wrists outward by pushing down on your pinkies into the bar of the db.. you'll instantly get stronger

CG Bench Press is GOAT for improving your bench press IMHO

Lastly, mirin deadlift strength! [=

Not sure if I really understand what you mean by the cue....but i'd be all for implementing it if it'd mean that I could push heavier loads. But thank ya! ^_^

[TGreggors]

10/1/15: Push Hypertrophy
176.2 lbs.

Flat DB Presses:
20's x 10
40's x 5
60's x 5
75's x 12
70's x 12, 11, 1

Cable Flies:
27.5 x 12
25 x 12, 12

Seated DB Presses:
45 x 12
40 x 12, 12

Close Grip Bench Press:
130 x 12
125 x 10, 2
115 x 11, 1 *cringe*

Machine Lateral Raises:
80 x 12, 12
70 x 12

Front DB Raises:
20 x 12, 12, 12

Overhead Cable Triceps Extensions:
35 x 12, 12
32.5 x 12

HS Seated Crunches:
110 x 12, 13, 12

HS Oblique Crunches:
85 x 12, 12

Not the best of sessions. Maybe got too eager on the flat DB presses for progression, and I think I would have been better off sticking with the 70's across for all three sets. Close grip bench strength was just not there today. felt awful to fail with 115. Just gotta keep pushing

[IK9]

Don't beat yourself up about the CG Bench.. you're gassed from the 2 compound exercises + 1 isolation exercise before hitting the CG Bench

Also, you hit Push PR's on 9/21 then did Push again on 9/27 & now on 10/1 you did a Push again + training high volume.. that's 3 Push sessions in the span of 10 days.. you get what I am trying to say?

I hope this helps!

[TGreggors]

Don't beat yourself up about the CG Bench.. you're gassed from the 2 compound exercises + 1 isolation exercise before hitting the CG Bench

Also, you hit Push PR's on 9/21 then did Push again on 9/27 & now on 10/1 you did a Push again + training high volume.. that's 3 Push sessions in the span of 10 days.. you get what I am trying to say?

I hope this helps!

I do. and thank you for putting things into perspective. It just sucks seeing myself fail with a weight that I would hope would not have that ability to make me do so at this point in my career. Really did not even realize that I was having push sessions that often either....dat frequency.

[TGreggors]

10/4/15: Pull Hypertrophy
176.8 lbs.

Chest supported T-Bar Rows:
25 x 10
45 x 5
45 & 5 x 5
2 45's x 12, 12, 12

Lat Pulldowns:
122.5 x 12, 12
125 x 12

Cable Rows:
134.5 x 12, 12, 12

Underhand Machine Row:
70 x 12, 12
65 x 12

Chin ups:
w/ 40 lbs. assistance x 12, 12, 12

DB Curls:
22.5 x 12
20 x 12, 12

Pinwheel Curls:
27.5 x 12, 12, 12

Was a nice redemption session after a not-so-great push session last week. Body weight has been stagnant over the last two weeks with 2400 cals 3 days/week and 3000 the other four, so, unless we have a significant drop by tomorrow morning, I shall then drop to 2300/2900. I really do enjoy setting up my diet this way as opposed to the traditional sort of calorie manipulation.

[TGreggors]

10/5/15: Lower Power
176.8 lbs.

Squats:
45 x 10
135 x 5
185 x 5
225 x 3
275 x 2
320 x 4, 4, 4, 4

Leg Press:
6 plates + 5 x 4, 4, 4, 4

Seated Calf Raises:
2 45s + 5/side x 8, 8, 8

Leg Extensions:
205 x 8
210 x 8, 8

Seated Leg Curls:
90 x 8
95 x 7
85 x 9

Glute Bridges:
235 x 8, 8, 8

HS Seated Crunches:
110 x 12, 12, 12

HS Oblique Crunches:
85 x 12, 12

Good stuff. Really loving how squats feel right now. On a non-lifting note, went in today for my pharmacy school interview, and got a call-back three hours later telling me that I was accepted. Extremely pumped, although it is frightening that I will be moving to Memphis next fall.

[JerG]

Congrats!

Don't be scared

[TGreggors]

Congrats!

Don't be scared

Thank you! Trying not to be, but it's hard when your girlfriend as well as all of your friends are in one location and then you're going across the state to another

[TGreggors]

10/7/15: Push Power
175.4 lbs.

Bench Press:
45 x 10
95 x 5
135 x 5
175 x 3
200 x 4, 4, 4
205 x 4

Decline Bench Press:
210 x 4, 4, 4
215 x 4

Cable Flies:
32.5 x 8
30 x 8
32.5 x 8

Overhead Press(paused):
120 x 4, 4
125 x 4
120 x 4

Machine Lateral Raises:
105 x 8, 8
102.5 x 8

Overhead DB Triceps Press:
65 x 8, 8, 8

Close Grip Bench:
185 x 3
170 x 5, 4, 4

Not bad. Bench was feeling a little strange at first but I overcame it. Just realized that I'm now doing twelve working sets of some kind of bench variation in this particular workout, now. Sounds like a lot haha

[TGreggors]

10/9/15: Pull Power
176.0 lbs.

Deadlifts:
135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
370 x 4, 4
365 x 3
355 x 5

Chest Supported T-Bar Rows:
2 45's x 37.5 x 4, 4, 4, 4

Lat Pulldowns:
182.5 x 4, 4, 4, 4

Underhand Grip Pulldowns:
216 x 4, 4, 4, 4

Cambered Bar Curls:
27.5/side x 8, 8
30/side x 8

DB Hammer Curls:
40's x 6
35's x 9, 9

HS Seated Crunches:
110 x 13, 12, 12

HS Oblique Crunches:
85 x 12, 12

Not the best. Was pissed about my deadlifts, but I feel like I did recover on a bit of the accessory work.

[IK9]

I think you're being too hard on yourself

[TGreggors]

I think you're being too hard on yourself

You may be right...but I just hate finishing any session with the feeling of knowing that I didn't live up to expectations. I suppose I get too emotionally attached to these numbers.