TGreggors' Second Training Log

[JerG]

Form looks good on Db RDL's. I guess it's just a pain lugging those 120's around haha.

[TGreggors]

Form looks good on Db RDL's. I guess it's just a pain lugging those 120's around haha.

thank ya. thank ya. Such a great movement. Definitely is a huge pain. ESPECIALLY putting them back up. That walk with both of them in-hand after five sets is rough

[TGreggors]

10/10/17:
171.0 lbs.

Paused Bench Press:
45 x 10
95 x 5
135 x 5
150 x 3
185 x 1, 1, 1, 1

DB Romanian Deadlifts:
95s x 13, 13, 13, 13, 13

Low Cable Rows:
145 x 10, 10, 10, 10
140 x 10

Leg Press Calf Raises:
2 45s + 15/side x 15, 15, 15, 15, 15

Machine Lateral Raises:
70 x 18, 18, 18, 17, 15.9

Lying Leg Curls:
90 x 15, 15, 15, 15, 14

Yet another great session. Trained at the downtown YMCA today. Won't be lifting until Friday now. Moved my session forward by one day because I will be prepping for a colonoscopy on Thursday tomorrow, Going to have to have a diet of straight gatorade and apple juice after breakfast tomorrow. My poor gains

[TGreggors]

10/12/17:

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
340 x 4, 4, 3, 1

Deadlifts:
225 x 5
275 x 3
315 x 2
335 x 1
355 x 4, 4, 4

Paused Bench Press:
135 x 5
165 x 3
185 x 2
200 x 3, 3, 3

Flat DB Presses:
70s x 11, 11, 10, 10, 9

Seated Machine Curls:
90 x 16, 15, 15, 15, 15

Hanging Leg Raises:
BW x 26, 26

Oblique Cable Crunches:
90 x 18, 18

Abductor Machine:
190 x 18, 19
200 x 17

This was okay, all things considered. Consumed only 1700 calories on Wednesday and went over 50 hours without solid food. Refeeding now to make up for it.

[TGreggors]

10/14/17:
171.2 lbs.

Squats:
45 x 10
135 x 5
225 x 5
245 x 3
260 x 8, 8

Paused Bench Press:
135 x 5
140 x 3
145 x 7, 7

Chinups:
BW x 11, 11, 11, 10, 8.9

DB Overhead Triceps Extensions:
20 x 15, 15, 14, 13, 14

Rear Delt DB Flies:
15 x 15, 14.5, 14.5 13.8, 13.5

Hack Squats:
4 45s/side x 8
3 45s + 35/side x 8, 8, 8, 8

Not bad. Have fully made up for the calories that I lost. I've been thinking a lot about programming lately. May give Ogus 7/5/3 a try here in a bit. My big three just aren't making the strides that I'd like, although I do think that I may be making hypertrophy progress. Will be taking photos tomorrow to gauge.

[TGreggors]

10/16/17:
172.0 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
300 x 1, 1, 1

Deadlifts:
225 x 5
275 x 3
315 x 2
335 x 1, 1, 1

Paused Bench Press:
135 x 5
150 x 3
165 x 1, 1, 1

HS Lat Pulldowns:
155 x 8, 8, 9, 9, 9

Incline DB Presses:
60s x 12, 12, 12, 12
55s x 12

Hanging Leg Raises:
BW x 27, 26

Oblique Cable Crunches:
47.5 x 18, 18

Abductor Machine:
160 x 15, 16, 15

Good session. Deload week on the main lifts but making some progress on the accessories

[JerG]

I'm in support of Ogus 7/5/3, I'd like to see how you like it.

[Emakihar]

Great blog literally went through the hole thing today. Crazy strength gains over the year! Have youu ever tried PHUL since you were doing the 4x week split.

[TGreggors]

I'm in support of Ogus 7/5/3, I'd like to see how you like it.

I may very well jump ship and give it a go. Really like the setup of it. I just have to find a time for me to really sit down and map out my accessories before starting it, though. For whatever reason, doing that is difficult for me. I always second guess my self when making a program from scratch.

At the very least, I will be finishing out this block of the current program and then think from there. I can see back development being an issue with it. The templates that I've seen online do not devote enough work to the back

[TGreggors]

Great blog literally went through the hole thing today. Crazy strength gains over the year! Have youu ever tried PHUL since you were doing the 4x week split.

Thank you! That is so cool to read. Especially since I feel like I'm just talking to myself day after day in here. That's a whole lot of tedious reading. But I have thought about it. Based on what I've read, though, PHUL does not appear to have enough work for the big three for me....nor does it seem to have enough volume. I love the powerlifts. And i've really grown to enjoy full body training so much that I can't see myself setting up my programming another way. Even if I end up running 7/5/3, I fully intend on setting up my assistance exercises so that I'm doing full body 4x/week. High frequency is fantastic to me.

[Emakihar]

Thank you! That is so cool to read. Especially since I feel like I'm just talking to myself day after day in here. That's a whole lot of tedious reading. But I have thought about it. Based on what I've read, though, PHUL does not appear to have enough work for the big three for me....nor does it seem to have enough volume. I love the powerlifts. And i've really grown to enjoy full body training so much that I can't see myself setting up my programming another way. Even if I end up running 7/5/3, I fully intend on setting up my assistance exercises so that I'm doing full body 4x/week. High frequency is fantastic to me.

Ahh gotcha mate, yeah program right now seems to be pretty intense with the full body, but for your incase 'if it aint broke, dont fix it' cause every thing seems to be going up,up,up

[TGreggors]

Ahh gotcha mate, yeah program right now seems to be pretty intense with the full body, but for your incase 'if it aint broke, dont fix it' cause every thing seems to be going up,up,up

I feel like compound movements/spreading out the work throughout the week gets you more bang for your buck, so to speak. If there's a chance that I may increase my rate of muscle gain by systematically spreading the work out to manage fatigue, I'm going to do it! More enjoyable for me for whatever reason, too. : )

I do think that I will be giving 7/5/3 a go, though. Did 5/3/1 for two years and i loved the format. I'm going to keep my accessory work the same and just do the 7/5/3 scheme for my squat/bench/deadlift. Going to start off with two bench days instead of an OHP when we get it going. Probably will get it started at the end of my block in four weeks.

[TGreggors]

10/18/17:
173.2 lbs.

Paused Bench Press:
45 x 10
95 x 5
135 x 5
165 x 3, 3

DB Romanian Deadlifts:
110s x 11, 11, 11, 11, 11

Seated Cable Rows:
155 x 9, 9, 9, 9, 9

Machine Calf Raises:
130 x 15, 15, 14, 14, 14

Seated DB Lateral Raises:
15s x 18, 18, 17, 17, 16.9

Lying Leg Curls:
90 x 15, 15, 15, 15, 15.8

Enjoyed the session. I was thinking about programming options all throughout the day today and how i'd set up a new routine. I think I pretty much have it set up. Assistance stuff will just stay the same. Now I need to plug all of the stuff into my excel spreadsheet before the next four weeks pass by I probably don't switch up my routine enough, truth be told. I stay devoted to a program for at least a year, many times.

Finishing out the deload on Friday!

[IK9]

I dont think you need to stress out about the accessory exercises.. all in all.. that's all they are.. ACCESSORY exercises.. anyhoo.. keep up the good work!

[TGreggors]

I dont think you need to stress out about the accessory exercises.. all in all.. that's all they are.. ACCESSORY exercises.. anyhoo.. keep up the good work!

If I were purely focusing on powerlifting I would agree with you to a great extent. But since I still am very much focused on my bodybuilding as well, these things tend to be pretty important! Squats, bench and deads alone aren't going to develop that posterior chain/the delts that I'm looking for

[TGreggors]

10/20/17:
173.8 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
300 x 4, 4

Deadlifts:
225 x 5
275 x 3
315 x 4, 4

Paused Bench Press:
165 x 8, 8, 8, 8, 9

Curl Machine:
50 x 16, 16, 16, 16, 17

Hanging Leg Raises:
BW x 27, 28

Oblique Cable Crunches:
55 x 15, 15

Abductor Machine:
160 x 16, 16, 15

Good stuff. Deload is over

[TGreggors]

10/21/17:
172.0 lbs.

Squats:
45 x 10
135 x 5
225 x 5
250 x 3
270 x 10, 10, 10

Paused Bench Press:
135 x 5
145 x 3
150 x 10, 10, 10

Neutral-ish Grip Chinups:
BW x 10, 10, 10, 10, 8

DB Rear Delt Flies:
15s x 15, 15, 15, 14.5, 14.5

DB Overhead Triceps Extensions:
20s x 15, 15, 15, 13, 13

Leg Press Machine:
300 x 12, 12, 12, 12, 13

[Emakihar]

looking good, on a side note. Did you always want to head into pharmacy school? it sounds like its pretty killer. Wonder if its the same workload as med school. Oh yeah, since deload is done now, are you heading into ogus 7/5/3?

[TGreggors]

looking good, on a side note. Did you always want to head into pharmacy school? it sounds like its pretty killer. Wonder if its the same workload as med school. Oh yeah, since deload is done now, are you heading into ogus 7/5/3?

I had a pretty good idea that it's what I wanted to do since my freshman year of college. I had a passion for nutrition from an early start, and then I learned in college that drugs are really not that different from food in a lot of ways. Was torn between pharmacy and being a dietitian. Figured out that I have a knack for chemistry, especially organic, and kinda just ran with it. Took the PCAT, did well, and here I am in year two! It is absolutely brutal for me, but I couldn't see myself doing anything else. Fits like a glove. I don't think it's as difficult as medical school, but it is surely close. I've heard from people who have done both that they are similar in terms of difficulty.

But not running it yet. Waiting until the program peaks in four weeks then we'll be heading into it. Current program comes in eight week blocks so I'm just going to finish it out

[TGreggors]

10/23/17:
173.8 lbs.

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

Deadlifts:
225 x 5
275 x 3
315 x 2
335 x 1
345 x 3, 3, 3

Paused Bench Press:
45 x 10
95 x 5
135 x 5
155 x 3
170 x 3, 3, 3

HS Lat Pulldowns:
130 x 12, 12
135 x 12, 12, 12

Incline DB Presses:
65s x 10, 11, 10, 10, 10

Hanging Leg Raises:
BW x 28, 28

Oblique Cable Crunches:
55 x 16, 16

Abductor Machine:
160 x 16, 16, 16

[TGreggors]

10/25/17:
173.2 lbs.

Paused Bench Press:
45 x 10
95 x 5
135 x 5
155 x 3
175 x 5, 5, 5

Barbell Good Mornings:
135 x 5
185 x 12
205 x 10
195 x 12, 11

Cable Rows:
135 x 13, 13, 13, 13

Machine Lateral Raises:
70 x 18, 18, 18, 17, 17

Lying Leg Curls:
90 x 16, 16, 16, 16, 16

Machine Calf Raises:
130 x 15, 15, 15, 14, 14

First time trying barbell good mornings! Did them in lieu of my DB romanians. I love the db romanian deadlift, but they've been in rotation since early May now, so I feel as though giving another movement a go in their place is probably justified. Did this session in my downtown YMCA. I keep alternating gyms on my mid-week session. I'm a big fan of the machine lateral raise over the dumbbell variety.

Just started on a new medication for my irritable bowel syndrome, prescribed by my gastroenterologist...hoping for some improvements there

[TGreggors]

10/27/17:
174.0 lbs.

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

Deadlifts:
225 x 5
275 x 3
315 x 2
335 x 5, 5, 5

Paused Bench Press:
135 x 5
150 x 3
155 x 9, 9, 9
140 x 12, 12
175 x 6, 6, 6

Machine Biceps Curls:
50 x 17, 17, 17, 17, 18

Hanging Leg Raises:
BW x 29, 28

Oblique Cable Crunches:
55 x 17, 17

Abductor Machine:
160 x 17, 17, 17

[TGreggors]

10/28/17:
173.2 lbs.

Squats:
45 x 10
135 x 5
225 x 5
250 x 3
280 x 9, 9, 9

Paused Bench Press:
135 x 5
155 x 3
175 x 2, 2, 2, 2

Machine Leg Press:
330 x 10, 10, 10, 10, 11

Neutral-ish Grip Chins (was at a different gym so the grip I used was wider than normal):
BW x 10, 10, 10, 9, 7.9

DB Overhead Extensions:
20 x 15, 15, 15, 14, 14

DB Rear Delt Flies:
15 x 20, 20, 19, 19, 19

This was nice. Starting to see some new shape in my delts

[Emakihar]

Whats good man, for side raises, have you tried alberto nunez style of Db side raises? he slightly bends over when doing them, they hit hard!

[TGreggors]

Whats good man, for side raises, have you tried alberto nunez style of Db side raises? he slightly bends over when doing them, they hit hard!

I've tried them like that...but they're hard to emulate. I think he pretty much exclusively uses the lateral raise machine now, though. Which I much prefer, too. Only one of the gyms that I train at has one of those, though.

Have you seen berto here lately? he is more peeled than he's ever been

[TGreggors]

10/30/17:
174.0 lbs.

Paused Bench Press:
45 x 10
135 x 5
165 x 3
190 x 4, 4, 4


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

Deadlifts:
225 x 5
275 x 3
315 x 2
335 x 1
355 x 2, 2, 2, 2

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

Lat Pulldowns:
150 x 10, 10, 10, 10, 10

Hanging Leg Raises:
BW x 29, 29

Oblique Cable Crunches:
55 x 18, 18

Abductor Machine:
160 x 18, 18, 18

Bench technique is feeling pretty on point. Reps are getting a tad high on the hanging leg raises. Will be changing movements more than likely when I hit 30 across.

[Emakihar]

I've tried them like that...but they're hard to emulate. I think he pretty much exclusively uses the lateral raise machine now, though. Which I much prefer, too. Only one of the gyms that I train at has one of those, though.

Have you seen berto here lately? he is more peeled than he's ever been

yeah i get you, the side raise machine is strong~, nope but not suprised hahha eh

[TGreggors]

11/1/17:
173.6 lbs.

Paused Bench Press:
45 x 10
95 x 5
135 x 5
150 x 3
160 x 8, 8, 8

BB Good Mornings:
135 x 10
205 x 9, 9, 9, 9, 9

Low Cable Rows:
150 x 10, 10, 10, 10, 10

Calf Raise Machine:
130 x 15, 15, 15, 15, 15

Seated DB Lateral Raises:
15s x 18, 18, 18, 18, 17

Lying Leg Curls:
100 x 15, 15, 15, 13, 13

This was great all around. Enjoying getting acclimated to good mornings.

The next month is going to be absolutely exhausting for me. School is about to get busier than it ever has been since I started. Clawing my way to December 4th

[TGreggors]

11/3/17:
169.2 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 2
340 x 4, 4, 4

Deadlifts:
225 x 5
275 x 3
315 x 2
335 x 1
355 x 4, 4, 4

Paused Bench Press:
135 x 5
165 x 3
185 x 1, 1, 1, 1, 1
155 x 10, 10, 10, 9, 9

Machine Curls:
50 x 18, 18, 18, 18, 18

Hanging Leg Raises:
BW x 30, 28

Twisting Oblique Crunches:
60 x 13, 12

Abductor Machine:
160 x 19, 18, 17

[TGreggors]

11/4/17:
169.8 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
290 x 8, 8, 8

Paused Bench Press:
135 x 5
165 x 3
185 x 2
200 x 3, 3, 3

Neutral-ish Grip Chinups:
BW x 10, 10, 10, 10, 10

DB Overhead Triceps Extensions:
20 x 15, 15, 15, 15, 15

DB Rear Delt Flies:
15s x 15, 15, 15, 15, 15

Machine Leg Press:
345 x 8, 8, 8, 8, 8

Solid work here