Modiify: Workout Log

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What's up guys, I'm mainly posting this just so I can look back and see my progress but I'm also open for any suggestions/advice. I currently do a push/pull/legs routine and I've seen solid progression, so I'm sticking with it. It goes like this:

Pull (Heavy)
Push (Heavy)
Legs (Light weight for volume)
Pull (Light weight for volume)
Push (Light weight for volume)
Legs (Heavy)
Rest

I added the light weight days in because I originally just went heavy everytime and I was wearing myself out. Plus, I want to have some endurance so I like this new routine.

About Me --

Age: 18
Weight: 180-185 lb, fluctuates
Height: 6'2"

Starting Lifts (4/24/17) --

Bench Press: 5 sets of 5 @ 170 lb
Squat: 3 sets of 5 @ 190 lb
Deadlift: 1 set of 5 @ 210 lb
Overhead Press: 5 sets of 5 @ 90 lb
Bent Over Rows: 5 sets of 5 @ 120 lb
Romanian Deadlifts: 3 sets of 8 @ 175lb

Current Lifts (as of 4/26/17):

Bench Press: 5 sets of 5 @ 170 lb
Squat: 3 sets of 5 @ 195 lb
Deadlift: 1 set of 5 @ 210 lb
Overhead Press: 5 sets of 5 @ 95 lb
Bent Over Rows: 5 sets of 5 @ 125 lb
Romanian Deadlifts: 3 sets of 8 @ 175lb

Day #1: Legs (Light day)

Squat: 3 sets of 10 @ 160lb (Medium difficulty)
Romanian Deadlift: 3 sets of 10 @ 165lb (Medium-hard difficulty, began to lose grip on last few reps of last set)
Seated Calf Raise: 12x45lb, 12x55lb, 3 sets of 12x60lb (Easy)
Lunges: 10x40lb (5 per leg; Medium-hard)
(Superset) DB Step Ups: 10x40lb (5 per leg; Hard)

I usually just do Leg Press and then Leg Curls instead of lunges and db step ups (idk if that's their actual name lol) but I wanted to switch things up. And I also usually don't do calves mid-workout, not sure why I did that lol.

Day #2: Pull (Light day)

Bent Over Rows: 5 sets of 5 @ 125 lb (Somewhat hard)
Straight Bar Pulldowns: 3 sets of 15 @ 35kg (Easy)
Cable Rows: 3 sets of 12 @ 150lb (Hard)

I stopped after doing back because I felt really ****ty today, instead of doing arms & face pulls I ended up getting some good cardio in (2 on 2 basketball). Really worked up a sweat and did well too so I felt better after that. This doesn't usually happen where I stop because I feel bad but I did not get good sleep last night. Gonna fix that by sleeping earlier instead of at midnight. Anyway, tomorrow is a light (aside from OHP) pull day. I'll be back tomorrow to report my lifts.

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Day #3: Push (Mainly volume) 4/25/17

Pretty solid workout, I got really hungry at the end despite having a big breakfast (I went to the gym about 2 hours after). I'm going to have to start eating a banana or something right before I leave from now on.

Overhead Press: 5x5x95lb (*) PR - I've done it before but I didn't like my form so I didn't count it. Today, I had good form and it wasn't as hard as before. (Medium difficulty)

Bench Press: 3x8x145lb (Medium-Hard difficulty)

Incline DB Press: 8x60lb, 9x60lb, 8x60lb (Medium)

Seated Dip: 10x90lb, 10x110lb, 10x110 (Easy) I don't normally do this but decided to give it a try. I may add it in here and there.

Tricep Pushdown: 3x15x52.5kg (Medium)

Superset Side Lat Raises: 3x8x15lb (Easy)

Smith Machine Shrugs: 2x10x135lb, 10x185lb (Easy) Also don't do these considering it's a push day but I went ahead and did them anyway.


Tomorrow is a heavy leg day for me. :P

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Day 4: Legs (Heavy) 4/26/17

Squat: 3 sets 5x195lb (Hard, PR)
Romanian Deadlift: 8x185lb (Hard and my back was starting to round) so I lowered the weight to 165lb and did two sets of 8 with good form, which was medium difficulty
Leg Press: 3 sets 8x485 (Medium)
Calf Raises: 4 sets 12x265lb, last set was 10x265lb. I've been sort of bouncing the reps at the top so I'm going to lower the weight to 235lb next leg day.
Lunges: 3 sets of 12 (6 per leg) with 60lb barbell on back (Easy)

Overall, was a pretty solid leg day. Hopefully I can get to that 225lb squat in a few months without any trouble. Tomorrow is going to be a rest day, usually am sore in legs/lower back after squats and RDLs. I will probably end up doing abs at home. If not, I'll be back Friday for a heavy pull day.

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Day 5: Pull (Heavy)

Today's workout wasn't the best, I wasn't really feeling it for some reason. I might change up my pull routine because I'm kind of getting tired of it.

Deadlifts: 1x5 - 205lb (Hard) My lower back is sort of rounded when I deadlift and it happened at 135lb as well which is easy for me so I'm going to work on fixing that ASAP.
Cable Rows: 3x8 - 165lb (Med-Hard)
Straight Bar Pulldowns: 3x8 - 42.5kg (Easy) I don't like this exercise, it doesn't feel right for some reason. I'm going to definitely replace it
Face Pulls: 5x10 - 35kg (Easy)
Hammer Curls: 4x8 - 30lb (Easy)
DB Curls: 3x8 - 30lb (Easy)


I also went light on biceps today. For some reason, they're my least favorite to train (unpopular opinion I know lol). Tomorrow is a heavy push day, so that should go well. I also have to start doing core exercises asap

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Day 6: Push (Heavy) 4/29/17

Bench Press: 5x5 - 160lb (Hard) - Before I was benching with my feet out far and realized I was using my legs to help push the weight up. Now that I have good form, its harder than before
OHP: 3x8 - 85lb (Hard) - My last rep was really slow, I almost failed. I had pretty solid reps though.
Incline DB Press: 2x8 - 60lb, last set 11x60lb (Hard). Had more in the tank so I was able to do 11. I may move up to 65lb next time.
Tricep Pushdowns: 6x62.5kg (Hard) -> 8x52.5kg (Easy) I realized I was using my legs on this exercise too because my knees were bent, so I lowered it to 52.5kg after set #1
Superset: Side Lat Raises: 3x8 - 15lb (Easy)
Laying Down Tricep DB Extensions: 3x8 - 15lb (Easy). Replaced the standing ones with the rope with these. I like them a lot better!
Superset: Side Lat Raises: 3x8 - 15lb (Easy)

Overall a good workout, I felt like I used good form throughout once I switched up my tricep pushdowns. Tomorrow is a volume day for legs so it should be tough, but I'm looking forward to getting stronger

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Day 7: Legs (Volume) 4/30/17

Romanian Deadlifts: 3x10 - 145lb (Easy) Was warming up for squats because the racks were full for awhile
Squats: 3x9 -165lb (Medium-Hard)
Leg Press: 3x8 - 495lb (Easy-Med) Easier than I thought it would be!
Calf Raises: 5x12 - 235lb. This time my reps were good
Lunges: 3x12 w/ 70lb EZ-Bar on my back (6 per leg/Hard)


This new leg routine where I do lunges instead of leg curls really does the job. I was beat after this! Tomorrow is a volume pull day, let's get it

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Day 8: Pull (Volume) 5/1/17

Bent Over Rows: 4x5 130lb, 1x8 130lb (Medium) * PR

Lat Pulldowns: 8x120lb, 10x120lb, 12x120lb (Medium)

Cable Rows: 3x10 145lb (Medium-Hard) Had to lower weight to focus on good form

Face Pulls: 5x10 37.5kg (Easy)

Barbell Curls: 3x10 60lb (Med)

Hammer Curls: 3x8 30lbs (Med-Hard)

Preacher Curls: 3x10 75lbs (Med)

Solid workout today. Volume push day tomorrow with 5x5 OHP, hopefully I get a PR of 100lb.

Also, i cant edit the original post for some reason so i guess i cant update my lifts there lol

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Day 9: Push (Volume) 5/2/17

OHP: 5x5 100lb (Hard) * I didn't think I'd make it through five sets of this but I surprised myself

Bench Press: 3x8 150lb (Hard) I think I'll be able to get 155lb next time though

Incline DB Press: 2x8 60lb, last set 9x60lb (Hard)

Tricep Pushdowns: 3x10 54.5kg (Easy)

Superset Side Lat Raises: 3x8 15lbs (Med)

Laying Tricep DB Extensions: 3x8 20lbs (Med)

Superset Rear Delt Extensions: 3x8 10lbs (Med-Hard)

Good workout today, hit a PR on the OHP. I also bought straps because I know they'll come in handy at some point so I might use them next pull day, but I don't want to become reliant on them. Tomorrow is a heavy leg day, I'll be attempting a squat PR 200lb.

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Day 10: Legs 5/3/17

Squats: 5x5 200lb * (Hard) PR

RDL: 8x175lb (Rounded back -_-) --> 2x8 155lb And my lower back was still rounded. I need to stop and get my form down before I move up

Leg Press: 3x8 500lb (Hard) Remember never to lock legs out

Seated Calf Raise: 5x12 240lb (Medium)

Lunges: 3x14 70lb EZ bar (7 per leg. Hard)

Did some abs afterwards. Workout was good besides the romanian deadlifts which made me disappointed. Gonna work on getting that form perfect. Tomorrow is a rest day though so I'll be back for Friday

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I forgot to post yesterday, but I'll just do two days in one post.

Day 11: Pull (Heavy)

Deadlifts: 10x135lb, 5x185lb, 5x205lb (Hard, but form is now good. I used the straps and they helped a lot)

Lat Pull: 3x8x125lb (Easy)

Cable Rows: 3x8x150lb (Easy-Med)

Face Pulls: 5x10x36.5kg (Easy)

Hammer Curls: 3x8x35lb (easy)

Barbell Curls: 3x8x70lb (Easy)

Preacher BB Curls: 3x8x85lb (Easy)

This workout was quite easy despite doing most of the same weights I usually do. Nofap + eating well + preworkout giving me all kinds of gains

Day 12: Push (Heavy)

Bench: 5x5 165lb (Med) Wasn't as hard as expected

OHP: 3x8 90lb (Hard) Very surprised I completed three sets of this haha

Incline DB: 3x9 60lb (Hard)

Tricep Pushdowns: 3x8 56.5kg (Easy)

Side Lat Raises (Superset): 3x10 10lb (Easy)

Laying Tricep DB Extension: 3x8 20lb (Med)

Rear Delt Flys (DB) Superset: 3x8 10lb (Hard)

Another good workout today. Tomorrow is legs (volume) but I'm gonna try and go heavier with the RDL's on this day from now on, I'm also gonna use straps tomorrow for them and see how it works out

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Day 13: Legs (Volume) 5/8/17

Took a nap yesterday and when I woke up the gym was closed lol. Unfortunate but oh well. I also didnt meet my macros Saturday & Sunday but now I'm getting back on track. Let's get it

Squat: 3x10 170lb (Med-Hard)

RDL: 3x6 185lb (Med) Good form because I used straps, I probably could have done 8 reps per set but I didn't wanna mess my form up

Leg Press: 3x8 505lb (Med)

Calf Raise: 5x12 225lb (Med-Hard)

Lunges: 3x14 70lb EZ bar (7 per leg. Med)

Then did some abs

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Haven't posted updates in awhile, after my last post I had a busy week and didn't workout for 4-5 days (I played basketball though so I wasn't a total bum). I got back on the grind, took a rest day yesterday because my allergies were terrible and I ended up sleeping. I went today and hit a RDL pr which was good.

Legs 5/20/17

RDL: 3x8 185lb (Hard)

Squat: 3x8 175lb (Med)

Lunges: 3x12 (6 per leg) 80lb barbell on back (Med)

Leg Press: 3x8 515lb (Easy-Med)

Calf Raises: 5x12 225lb (Easy)

I'm getting stronger, I can feel it. I'm excited to reach that 2 plate squat with good form. I've done it before but my form wasn't nearly as good as mine is now, so I dont feel like I'm cheating myself anymore. I'll update my PRs in 4 days to compare how much I've gone up in a month

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Alright, its been exactly one month since I started this post. Time to see how much my lifts have improved!

Starting Lifts (4/24/17) --

Bench Press: 5 sets of 5 @ 170 lb
Squat: 3 sets of 5 @ 190 lb
Deadlift: 1 set of 5 @ 210 lb
Overhead Press: 5 sets of 5 @ 90 lb
Bent Over Rows: 5 sets of 5 @ 120 lb
Romanian Deadlifts: 3 sets of 8 @ 175lb

Now (5/24/17):

Bench: 5x5 170lb (My form last month was bad, now its good)
Squat: 3x5 210lb
Deadlift: 1x7 235lb (My lower back was slightly rounded so I'm going to have to deload to fix my form)
OHP: 5x5 100lb (I also think my form here was bad, gotta fix that as well)
Bent Over Rows: 5x5 140lb
RDL: 3x8 195lb

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Bench +0
Squat +20lb
Deadlift +25lb
OHP +10lb
Bent Over Rows +20lb
RDL +20lb

If I could see a 10lb bench increase and the same increase in everything else next month, that would be awesome.

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May 24th Lifts --> June 15th Lifts

Bench: 5x5 170lb --> 5x5 180lb
Squat: 3x5 210lb --> 3x5 235lb
Deadlift: 1x7 235lb --> 1x5 265lb
OHP: 5x5 100lb (Hasn't changed)
Bent Over Rows: 5x5 140lb (starting one arm DB rows instead)
RDL: 3x8 195lb --> 3x8 205lb (Stopped going as heavy on these)


My goals by August 20, 2017 (right before I leave for college) are as follows:

Bench: 5x5 for 200lb or 1x5 for 205lb
Squat: 5x5 for 255lb
Deadlift: 1x5 for 295lb
OHP: 5x5 for 110lb
RDL: 1x8 for 225lb

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Ok, it's now July 28th and I decided to switch programs on July 2nd because my old program was making my body feel horrible lol (aka I stopped doing 5x5s on my compound lifts)

June 15th Lifts -> July 28th Lifts

Bench: 5x5 180lb -> 6x190lb
Squat: 3x5 235lb -> 5x230lb
Deadlifts: 5x265lb -> 4x250lb My form got way better. on the 265lb lift I remember it wasn't that good.
OHP: 5x5 100lb -> 5x115lb

Some of my original goals I set last month are looking out of reach, I'm going to make some new ones.

Goals by August 20th:

Bench: 4+ reps at 205lb
Squat: 5+ reps at 240lb
Deadlift: 3+ reps at 265lb
OHP: 4+ reps at 125lb