
Headache's Training Log!
Whats up guys I figured since most people on here have a journal I might as well start one myself to get the most feedback possible. Started lifting when I was 18 on and off been steady for close to two years now. Started out weighing 118lbs now I sit at 183lbs(10/19/2011). My routine as of now is pretty basic I did a couple runs of sheiko37 which shot my lifts up tremendously, so for now I'm keeping it simple until I decide on what I'd like to do next. PLEASE give me feedback on my training so I can improve thanks for looking!

Teusday 10/18/11
Chest:
Hammer curls loosen up bicep tendon
Band raises
Bench
Bar 20 x 1
135 10 x 1
225 5 x 1
275 2 x 4(paused)
225 5 x 2(paused)
Incline
135 10 x 1
225 5 x 3
185 8 x 2
Floor Press
135 10 x 1
185 5 x 5
Flat Bench DB
90 8 x 3 (supersetted with incline machine 8 x 3)
Close Grip
135 10 x 1
225 6 x 3
135 10 x 1
10 Mins cardio

I think I ask this in every journal, but what are your goals when it comes to your training?

Mass, strength, and big numbers in all three lifts and hopefully to compete at some point when my lifts are up to par.

LEGS 10/19/11
5 minute walk to get the blood flowing.
I was shooting for a new PR today and got it!! Kept the reps low leading up to it.
Squats
Bar x 10
135 x 8
225 x 5
315 x 2
365 x 1
385 x 1 !!!
365 x 1
315 x 5
Box Squats
315 5 x 1
335 5 x 5
Hack Squat
1 plate 10 x 3(as far down as it goes)
Leg extensions superset with Ham curls
3 sets
Few sets of Ab's

good luck bro
but as far as competing goes, compete now, no sense in waiting.

Shoulders 10/20/11
Clean and press
Bar x 20
95 x 12
135 x 10
155 8 x 3
135 x 10
Front raises
55lb bar on incline bench 10 x 5
Lateral raises
35 DBs 10 x 4
Reverse pec dec flies superset with plate raises
120 10 x 4
Barbell Shrugs(holding at the top)
225 10 x 5
10 mins cardio

10/22/11
Took it easy today did a bunch of cardio, abs, a little bit of arms. Not much to write about, monday ill be doing a whole bunch of pulls so stay tuned for that !

Back 10/24/11
Started with a 5 minute walk.
Deadlift standing on 3" block
135 1 x 8
225 1 x 5
315 1 x 3
405 1 x 1
455 2 x 1
405 3 x 3
Lat Pull downs
120 1 x 15
150 4 x 10
130 1 x 12
Deadlift from rack(just below knee)
315 1 x 5
405 3 x 3
315 1 x 5
Seated rows
90 4 x 12
Close grip pull downs
210 4 x 10
AB's
4 x 15

ME Bench Day 10/26/11
5 minute walk
Bench
Bar x 10
135 1 x 8
225 1 x 3
275 1 x 1
315 3 x 1(probably could have tried for 325, next time)
295 1 x 1
275 1 x 2
225 1 x 3
Incline DB
70 3 x 12
Incline Bench
135 3 x 15
Floor press
185 5 x 5
Pec Dec flies
135 3 x 10
10 mins cardio

10/27/11
Another easy day, did some cardio. No real heavy lifting, some arms, tredmil, abs. Resting up to squat tomorrow!

good stuff bro
How do you like deficit pulls?

Some pretty nice deadlift numbers!

Thanks guys, I love the deficit pulls gives me so much power when I go do regular pulls

ME Squat 10/28/11
5 minute walk 5 minutes on the bike
Squat
Bar 1 x 12
135 1 x 10
225 1 x 5
315 1 x 1
385 1 x 1(very heavy today head wasnt in it)
365 1 x 1
335 1 x 2
315 2 x 3
Bottom up Squats
225 1 x 3
315 3 x 1
225 1 x 3
Hack Squats
90 3 x 10 (to the floor)
Leg extensions
90 3 x 12
Ab's 4 x 15

Shoulders 10/29/11
Light day, 5 minute walk
Standing overhead press
Bar x 20
105 5 x 15
Front Barbell Raises
Bar x 12
55 x 10
55 x 10
Bar x 12
Lateral raises
30's 3 x 10
Reverse pec dec fly(superset with lateral machine)
105 3 x 15
Barbell shrugs
225 5 x 10 (holding each rep)
Ab's 4 x 15

Back 10/31/11
Today was awesome pulled for a new pr of 500LBS!! Very excited came up smooth no sticking at all.
5 minute walk
Deadlift
135 1 x 10
225 1 x 5
315 1 x 3
415 1 x 1
500 1 x 1
495 1 x 1
405 4 x 1(speed pulls)
Iso Back Rows
45's 1 x 15
90 1 x 12
135 1 x 10
180 1 x 5
135 1 x 8
Lat Pull Downs
120 1 x 15
150 1 x 10
170 3 x 8
Bent Rows(superset pull ups)
135 1 x 10
185 1 x 8
205 3 x 6
Behind head pull downs
120 4 x 10
Ab's 4 x 15

Chest 11/2/11
Felt very good all day, ate alot and was not satisfied with last weeks ME bench day so against my better judgement I went for another ME bench day shooting for that PR and got it I knew I had it in me very excited! heres how it went...
5 minute walk, hammer curls.
Bench
Bar 1 x 12
135 1 x 10
225 1 x 3
275 1 x 1
315 1 x 1
325 1 x 1 !!
315 1 x 1
295 1 x 1
275 1 x 2(paused)
225 1 x 5(paused)
Flat DB press
70's 1 x 12
80's 2 x 10
70's 1 x 10
Floor Press
135 1 x 10
185 4 x 5
Incline Bench
135 3 x 12
Ab's 4 x 15


Thanks for the support! Really appreciate it

Legs 11/4/11
5 minute walk, 5 minutes on the bike
Box Squats
Bar 1 x 12
135 1 x 10
225 1 x 5
315 8 x 2
Leg Press
4 plates ea. side 3 x 12
Lunges
75 4 x 5+5
Ab's 4 x 15

Shoulders 11/5/11
5 minute walk
Clean and Press SS with One arm Dumbell press
135 x 5, 40 x 8
155 x 3, 50 x 6
165 x 3, 60 x 5
165 x 3, 60 x 5
155 x 3, 60 x 5
Front raises
35's 3 x 10
Later raise SS with press machine
35's 3 x 10, 100 3 x 10
Reverse pec dec flies
105 3 x 12
DB Shrugs
125 3 x 6 (hold at the top), after 6th rep holding at sides til failure
Triceps
Rope push downs 100 5 x 15
Ab's 4 x 15

Back 11/7/11
5 minute walk, today I felt good weighed in at 185lbs so I really wanted to beat myself up with all kinds of pulls, so I did.
Deficit Pulls(3 inch)
225 x 5
315 x 3
405 x 1
455 x 1
Superset w/rack pulls
405 x 3, 315 x 5
405 x 3, 315 x 5
405 x 3, 315 x 5
Lat Pull Downs
120 x 12
150 x 10
170 x 8
170 x 8
150 x 10
Seated Rows SS with Close grip pulldowns
2 plates x 12, 210 x 8
2 plates x 12, 210 x 8
2 plates x 12, 210 x 8
Behind Head Pulldowns
120 x 10
120 x 10
120 x 10
Ab's 4 x 15

Chest 11/8/11
5 minute walk. Today I combined westside dynamic principles with percentages used in the sheiko routines.
Bench
Bar x 10
135 x 8
225 x 3
225 x 3
245 x 2
245 x 2
245 x 2
245 x 2
245 x 2
Incline Bench
135 x 10
225 x 5
225 x 5
225 x 5
Floor Press
135 x 8
185 x 5
205 x 3
205 x 3
205 x 3
Incline Machine
90 ea. side 3 x 12
Ab's 4 x 15

Legs 11/9/11
Due to conflicting schedules my partner and I had to bump legs up a couple days in the rotation. Todays squats went like this
50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3, taken from the sheiko routine. It may seem like alot of volume but given the success I've had implementing peices of the sheiko into my routines and the routine in itself I threw it in. PLUS we wont be squating again until next friday so it gives plenty of time for recovery.
5 minute walk, 5 minutes on the bike.
Squats
Bar x 10
135 x 8
195 x 5
235 x 4
275 x 3
275 x 3
305 x 3
305 x 3
325 x 2
325 x 2
325 x 2
Box Squat
315 x 2
315 x 2
315 x 2
315 x 2
Lunges
75 3 x 5 + 5
Ab's 4 x 15