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  1. #1
    Protein Protege TGreggors's Avatar
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    TGreggors' Training Log

    Hi everyone, my name is Taylor Gregory. I've been meaning to get around to making a log of my progress online for a long time now, but with hectic semesters, it's been hard to actually convince myself that I have enough time to log every workout. Anyways, I've been training since December 24th, 2011, and after spinning my wheels for the first year and a half with drastic cutting/gaining cycles, (pretty typical, I know), I started running some (what I think is) decent programming and nutritional protocols. I'm 21 years old and am an upcoming senior at the University of Tennessee. Ultimate goal is to compete on stage as a natural bodybuilder as well as the platform, but for now I am just trying to build a decent foundation on which to do so as I go through my 20's. This log is for myself to reflect on, and for anyone else who cares to follow this journey.

    Here is my current physique....Not too pleased with the progress made so far for how long I've been training. Sorry for photo quality/angles haha tried my best







    Weighing ~179.6 lbs. at 5'10.5. Apparently was 16.4% bf according to the bod-pod test I got at the end of March.
    Last edited by TGreggors; 06-07-2015 at 01:48 PM.
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

    "Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms

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  2. #2
    Protein Protege TGreggors's Avatar
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    All right, getting this started with yesterday's session.

    6/6/15-Upper

    Bench Press:
    100x5
    125x5
    150x3
    180x3
    210x5
    210x5
    210x4
    205x4
    200x6

    Chest-supported t-bar rows:
    2 45's & 10 x 9, 8, 7

    HS lat pullovers:
    210 x 9, 8

    Seated DB Presses:
    55's x 9, 9, 8

    Incline DB Presses:
    70's x 8, 7

    Cable flies:
    27.5 x 10, 10, 10

    Cambered bar curls:
    25 each side x 9, 9, 9

    Reverse curls:
    15 each side x 11, 11

    V-Bar attachment cable pushdowns:
    45 lbs. x 13, 13, 13, 13, 13

    Face pulls:
    35 lbs. x 14, 14.5, 13

    Was not pleased with my bench, as I hit 210 for 5 x 5 two weeks ago, before my deload. Rest of the workout went well though. Doing a lower-body session tomorrow
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

    "Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms

    Bodybuild like no one is watching
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  3. #3
    Doozy IK9's Avatar
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    1st

    I definitely see major potential here. I'll be following!
    Log: http://forum.bodybuilding.com/showthread.php?t=166196451
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  4. #4
    Protein Protege TGreggors's Avatar
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    Originally Posted by IK9 View Post
    1st

    I definitely see major potential here. I'll be following!
    Thanks, man! Nice to get some support
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

    "Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms

    Bodybuild like no one is watching
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  5. #5
    Registered User happydude101's Avatar
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    Welcome!

    New here myself, though interested to see your progress in the coming months.
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  6. #6
    Protein Protege TGreggors's Avatar
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    Originally Posted by happydude101 View Post
    Welcome!

    New here myself, though interested to see your progress in the coming months.
    thanks for following!

    6/8/15-Lower
    BW of ~178.4 lbs.

    Deadlift:
    165x5
    205x5
    245x3
    305x5
    330x5
    350x10

    Front Squats:
    225x5
    225x5
    225x4
    225x4
    225x5

    Lying Leg Curls:

    110x10
    110x10
    110x10
    110x9.5
    110x8

    Abductor machine:
    160x17
    160x17
    160x16

    Machine Leg Press Calf Raises:
    295x14
    295x14
    295x13
    295x12
    295x11
    295x11

    Decline BB Situps:
    100x10

    Standing Cable Crunches:
    84 +7.5 x 16
    84 +7.5 x 15

    Hammer Strength Seated Crunches:
    120x7

    Hammer Strength Oblique Crunches:
    80x10

    Not so bad at all. Was not at all acclimated to high-rep deads because I have been working with heavier weights over the last several months. Also my first time front-squatting with 225. Was pretty pleased with how the squats went. Wanting to get 5x5 w/ 225 sometime soon.

    Today's top set on deads

    Last edited by TGreggors; 06-08-2015 at 01:59 PM.
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

    "Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms

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  7. #7
    Protein Protege TGreggors's Avatar
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    6/10/15-Upper
    BW of ~178.0 lbs.

    Bench Press:
    100x5
    125x5
    150x3
    185x5
    200x5
    210x5

    Close-Grip Bench:
    175x9
    175x8
    175x6

    Seated Low Rows(Chest Supported)
    220x9
    220x9
    220x8

    Cable Rows:
    122.5x14
    122.5x13.5

    Incline DB Presses:
    70's x 9
    70's x 8
    70's x 7

    V-bar cable pulldowns
    144x10
    144x10
    144x11

    Wide-grip pullups
    BWx7
    BWx7

    Standing Overhead Cable Triceps Extensions:
    27.5x13
    27.5x13
    27.5x10
    27.5x10
    27.5x10

    Standing Supinated DB Curls:
    30'sx10
    30'sx10
    30'sx10
    30'sx9
    30'sx9

    Machine Lateral Raises:
    80x12
    80x10.5
    80x10

    Was an okay session. I was somehow lighter than I've been in months this morning, which is strange because my calories have been extremely consistent while my activity levels have stayed pretty much the same. I think it may have contributed to my somewhat poor performance on my AMRAP set on bench.

    Today's top set on bench
    Last edited by TGreggors; 06-11-2015 at 11:05 AM.
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

    "Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms

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  8. #8
    Protein Protege TGreggors's Avatar
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    6/11/15-Lower
    BW of ~178.6 lbs.

    Squats:
    145x5
    180x5
    215x3
    270x5
    290x5
    305x10

    Stiff-Legged Deadlift:
    225x10
    225x10
    225x10
    225x11
    225x11

    Leg Extensions:
    165x14
    165x14
    165x11
    155x11
    155x12

    Abductor machine:
    160x17
    160x17
    160x14

    Machine leg press calf raises:
    295x13
    295x13
    295x13
    295x13
    295x13
    295x13

    Decline BB situps:
    100x9

    Standing Cable Crunches:
    84&7.5x16
    84&7.5x16

    HS Seated Crunches:
    120x7

    HS Oblique Crunches:
    80x11

    Session took a LOT out of me. Was already exhausted and dripping in sweat after the deads, but had to get the isolation work in. Really was aiming for 12 reps on my top set on squats, but I can't complain. Weight really didn't feel so heavy at all until the end. Will be back in the gym on Saturday/Sunday for some volume bench

    Today's top set on squats
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

    "Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms

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  9. #9
    Registered User bradroepke's Avatar
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    First page
    The University of Tennessee
    Kinesiology | Biology

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  10. #10
    Self proclaimed sorcerer Bnizzle163's Avatar
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    Very nice sessions and good strength. I'll be following!
    *Professional comic book geek* *semi-pro cartoon collector* *full time nerd*

    My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501

    Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com

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  11. #11
    Protein Protege TGreggors's Avatar
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    Originally Posted by Bnizzle163 View Post
    Very nice sessions and good strength. I'll be following!
    Thanks man! Happy with how my lower body strength progression has been going, but my bench press is just being so stubborn.

    6/13/15-Upper

    Bench Press:
    100x5
    125x5
    150x3
    180x3
    200x6
    200x5
    200x5
    200x5
    200x5

    Chest-supported t-bar rows:
    2 45's & 2 10's x 13
    2 45's & 25 x 11
    2 45's & 25 x 11

    HS lat pullovers:
    150 x 10
    150 x 9

    Seated DB Presses:
    55's x 9, 8, 9

    Incline DB Presses:
    65's x 8, 7

    Cable flies:
    50 lbs. x 16, 16, 15

    Cambered bar curls:
    25 each side x 10, 8
    22.5 each side x 10

    Reverse curls:
    17.5 each side x 9, 8

    V-Bar attachment cable pushdowns:
    120 x 13, 12, 10, 9, 10

    Face pulls:
    70 x 16, 14, 13

    Not a bad session. Was at my hometown gym, where the plates are significantly heavier, so my bench numbers are a tad bit lower. Was pretty sleep-deprived going into this session because I had stayed up really late the night before watching a live deadmau5 performance, but I still got some good work in. Bench bar path feels like it's improving.
    Last edited by TGreggors; 06-14-2015 at 01:19 PM.
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

    "Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms

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  12. #12
    Registered User TeamIronClad's Avatar
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    Strong work bud. Keep it up!
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  13. #13
    Protein Protege TGreggors's Avatar
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    Originally Posted by TeamIronClad View Post
    Strong work bud. Keep it up!
    thanks man. I have a long way to go but just taking it one day at a time.

    6/15/15-Lower
    178.6 lbs.

    Deadlift:
    165x5
    205x5
    245x3
    330x3
    350x3
    370x6

    Front Squats:
    225x5
    225x5
    225x5
    225x5
    225x5

    Lying Leg Curls:
    110x10
    110x10
    110x10
    110x9
    110x8

    Abductor machine:
    160x17
    160x16
    160x15

    Machine leg press calves:
    295x14
    295x13
    295x13
    295x14
    295x14
    295x14

    Decline BB situps: 100x8.5

    Standing Cable Crunches:
    84&7.5x16
    84&7.5x16

    HS Seated Crunches:
    120x8

    HS Seated Oblique Crunches:
    80x12

    today's top set on deadlifts


    Session wasn't so bad, despite having a pretty poor performance on my deadlifts. After not doing so well on them, I tried my hardest to compensate for my performance on front squats, on which I delivered. Achieved my goal of hitting 225x5x5 on front squats, much sooner than I thought I would only last week. Can't complain
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

    "Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms

    Bodybuild like no one is watching
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  14. #14
    Protein Protege TGreggors's Avatar
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    6/17/15-Upper
    180.0 lbs.

    Bench Press:
    100x5
    125x5
    150x3
    200x3
    210x3
    225x2

    Close Grip Bench:
    175x8, 8, 7

    Chest Supported Seated Row:
    220x9, 9, 8

    Cable Rows:
    122.5x14
    122.5x14

    Incline DB Presses:
    70'sx9, 9, 8

    V-bar cable pulldowns:
    144x11, 11, 11

    Wide Pullups:
    BW x 7, 7

    Standing Overhead Cable Extensions:
    27.5x12, 12, 12, 12, 12

    Standing Supinated DB Curls:
    30's x 10, 10, 10, 8, 8

    Machine lateral raises:
    80x12, 12, 11

    Was not at all pleased with bench....like I hardly ever am. I don't know why, but I just seem to stall SO hard on this movement. I plateaued a long time ago and I can't seem to break it.

    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

    "Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms

    Bodybuild like no one is watching
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  15. #15
    Protein Protege TGreggors's Avatar
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    6/19/15-Lower
    179.4 lbs.

    Squats:
    145x5
    180x5
    215x3
    290x3
    305x3
    325x7

    Stiff-Legged Deadlifts:
    225x10, 10, 10, 9, 9

    Leg Extensions:
    155x 15, 14, 12, 9
    150x11

    Abductor machine:
    160x 17, 17, 14

    Machine leg press calves:
    295x 14, 14, 14, 13, 14, 13

    Decline BB Situps:
    100x9

    Standing Cable Crunches:
    84&7.5x 17, 16

    HS Seated Crunches:
    120x8

    HS Oblique Crunches:
    80x12

    Today's top set on squats


    Great session. Although I didn't hit a PR on my squats, I at least tied it, and at 2-3 pounds lighter than the last time that I did it, I'll take it. Straight leg deads felt good, but they were so taxing as usual. Will be back on Sunday for some volume bench work
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

    "Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms

    Bodybuild like no one is watching
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  16. #16
    Registered User red_cat's Avatar
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    Very nice form on deads above. I think you'll be pleased with the progress when you get stage lean...or even diet down into the single digits. You've clearly built some good muscle up.

    I'll be following like many others!
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    How did you come up with that progression scheme for your bench?

    I think you coulda gotten more on the 225 if you didn't do more than 1 rep on the 200+ sets beforehand
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  18. #18
    Protein Protege TGreggors's Avatar
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    Originally Posted by red_cat View Post
    Very nice form on deads above. I think you'll be pleased with the progress when you get stage lean...or even diet down into the single digits. You've clearly built some good muscle up.

    I'll be following like many others!
    Thank you. It just gets discouraging at times because of the rate at which my peers are progressing, and I'm just not very lean so I really don't know what I have under that layer of fat....Haven't cut in two years and sometimes it's hard to convince myself that there's any additional mass under there.



    Originally Posted by IK9 View Post
    How did you come up with that progression scheme for your bench?

    I think you coulda gotten more on the 225 if you didn't do more than 1 rep on the 200+ sets beforehand
    I've gotten 225 for a triple before, but on three days of the week (aside from my first upper day in which I swapped out OHP for volume bench since my bench is my weakest movement), I follow the basic 5/3/1 progression scheme. On that particular day, the 200 and 210 sets were 80 and 85 percent of my training max, respectively
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

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  19. #19
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    6/21/15-Upper
    180.4 lbs.

    Bench Press:
    100x5
    125x5
    150x3
    180x3
    205x5
    205x5
    205x4
    200x4
    195x5

    Chest supported T-Bar rows;
    2 45's & 10 x 10, 9, 9

    HS lat pullovers:
    210 x 9, x7.8(lol)

    Seated DB Presses:
    55's x 10, 9, 8

    Incline DB Presses:
    70's x 8, 7

    Cable Flyes:
    27.5 x 10, 9, 9

    Cambered Bar Curls:
    25's each side x 10, 9, 9

    Reverse Curls:
    10&5 each side x 12, 11

    V-Bar Cable pushdowns:
    45x 14, 14, 14, 14, 13

    Face Pulls:
    45 x 14, 12, 12

    Good session, in that everything went well except my numbers on bench, which were dropped due to an ongoing form problem that I've hinted at before, I think. Really tried to slow down the eccentric, not bounce whatsoever and strive for a better bar path in order to re-establish the awful motor patterns that I've engrained over the last few years. Anyways though, hit some PRs on chest supported t-bar rows and DB shoulder presses. so not so bad I guess.


    So I've decided to drop some money on a 3dmj consultation when my birthday rolls around on the seventh. Interested to see the changes in programming and diet that they will implement
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

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  20. #20
    Registered User red_cat's Avatar
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    If it has been a solid two years since you did any kind of calorie restriction then I would say it's high time. After a while your metabolism adapts to a calorie surplus just like it adapts to being in a diet phase. If you diet for too long, your body is more likely to eat away at lean tissue. If you gain for too long, your body is more likely to store extra calories as fat.
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  21. #21
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    Originally Posted by red_cat View Post
    If it has been a solid two years since you did any kind of calorie restriction then I would say it's high time. After a while your metabolism adapts to a calorie surplus just like it adapts to being in a diet phase. If you diet for too long, your body is more likely to eat away at lean tissue. If you gain for too long, your body is more likely to store extra calories as fat.
    It has been, but I haven't been "gaining" in the traditional sense since then. I ended my cut in early July 2013, at 167 pounds, then I bulked up to 182-183 by February 2014. Since then, I haven't gained any. Just have been maintaining at ~179-182. Keeping calories consistent and lifting heavy. You may be right that it's time for a deficit, though, because I've been worried that going about it in this way is detrimental to progress. kind of "spinning my wheels" in a sense. We'll see though. I'm going to talk to 3dmj and see what their advice is before I do anything rash. I want to bring an awesome package the next time I cut down, and I'm just not sure if I have the muscle to do so yet.
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

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  22. #22
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    6/22/15-Lower
    ~179.6 lbs.

    Deadlift:
    165x5
    205x5
    245x3
    305x5
    350x3
    390x3

    Front Squats:
    225 x 5, 5, 5, 5, 3

    Lying Leg Curls:
    110 x 10, 10, 10, 9, 9

    Abductors:
    170 x 15, 14, 14

    Machine Leg Press Calves: (w/ 1 min. rest periods)
    295x14, 14, 12, 11, 11, 11

    Decline BB Situps:
    100x10

    Standing Cable Crunches:
    84&7.5 x 17, 16

    HS Seated Crunches:
    120x8

    HS Seated Oblique Crunches:
    80x13

    Was an "eh" day on my compounds for sure, with only a 390x3 deadlift and failing to hit 225x5x5 again. Still enjoyed the session, but not sure why performance wasn't so great.

    Today's top set on deadlift:
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

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  23. #23
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    6/24/15-Upper
    180.2 lbs.

    Bench Press:
    100x5
    125x5
    150x3
    185x5
    210x3
    235x1

    Close-Grip Bench Press:
    175x 8, 8, 8

    Chest Supported Seated Row:
    220x9, 9, 7

    Cable Rows:
    122.5 x 14, 15

    Incline DB Presses:
    70's x 9, 9, 8

    V-Bar Cable Pulldowns:
    144 x 11, 12, 10

    Wide Pullups:
    BW x 6, 6

    Standing Overhead Cable Extensions:
    27.5 x 13, 12, 12, 13, 13

    Standing Supinating DB Curls:
    27.5's x 12, 10, 10, 10, 10

    Machine Lateral Raises:
    80x 12, 12, 11

    Went into this session not feeling the best, because I woke up this morning with a nagging throat soreness. Hope it isn't anything too serious coming on, but I guess we'll find out soon. Session wasn't so bad at all though. While I was not happy with my bench, as I pretty much always say haha, I hit some PRs on some things, despite not feeling the best. Hopefully not so sick for Friday's squats, as they will be finishing out this training cycle before my deload next week.

    Top set on bench:

    becoming a master of the roll of shame
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

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  24. #24
    Registered User red_cat's Avatar
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    Jesus! Your gym looks like some kind of Greek Colosseum!
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  25. #25
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    Originally Posted by red_cat View Post
    Jesus! Your gym looks like some kind of Greek Colosseum!
    LOL, never noticed it before but I can definitely see it in my bench video. I guess that's just what happens when you lift at a major university's gym
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

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  26. #26
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    Your DB Incline bench is pretty strong.. pushing that on your 3rd-4th exercise too

    Something just doesn't add up.. if you can do that with Incline.. your flat bench should be closer to high 200's in my opinion
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    Originally Posted by IK9 View Post
    Your DB Incline bench is pretty strong.. pushing that on your 3rd-4th exercise too

    Something just doesn't add up.. if you can do that with Incline.. your flat bench should be closer to high 200's in my opinion
    I've actually had other people say that to me before, as well. Those were with slower eccentrics too, haha. I've always just assumed that my shoulders are much stronger relative to my chest, so that my pressing movements get better and better the closer that I get to a vertical press. Got up to a 170 OHP back when I ran 5/3/1 textbook, which seems kind off odd to me when considering my bench max is probably 240 or so.
    Last edited by TGreggors; 06-26-2015 at 09:01 AM.
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    6/26/15-Lower
    180.4 lbs.

    Squats:
    145x5
    180x5
    215x3
    270x5
    305x3
    345x3

    Straight Leg Deadlifts:
    225x11
    225x11
    225x11
    250x5
    250x5

    Leg Extensions:
    150x15, 15, 15, 12, 11

    Abductors:
    170x15, 14, 15

    Machine Leg Press Calves: (w/ one minute rest periods)
    295x14, 14 12, 12, 11, 12

    Decline BB Situps:
    100x11

    Standing Cable Crunches:
    84&7.5 x 17, 15

    HS Seated Crunches:
    120 x 9

    HS Seated Oblique Crunches:
    80 x 12

    Not so bad. Despite not feeling too great at all this morning, (throat still hurting for some reason... and just general feel of fatigue) I still had a decent performance on my squats. And felt the need to step up the weight on my straight leg deads, mid-session. Was going to make this change after my deload, but i was too eager to go heavy on these to wait. Or heavy for me at least.




    Not my best performance, but one again, not so bad. Reps felt solid
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

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  29. #29
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    Not sure how you still had the motivation and energy to hit abs after a leg workout, but nice job!
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  30. #30
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    Originally Posted by red_cat View Post
    Not sure how you still had the motivation and energy to hit abs after a leg workout, but nice job!
    caffeine is a helluva a drug. Appreciate the support though....just wanting 405
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    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

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