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Thread: Headache's Training Log!

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  1. #1
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    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!
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  2. #2
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    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
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  3. #3
    Rob Schilke | GFX Designer thecityalive's Avatar
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    I think I ask this in every journal, but what are your goals when it comes to your training?
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  4. #4
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    Mass, strength, and big numbers in all three lifts and hopefully to compete at some point when my lifts are up to par.
    Last edited by headache; 10-19-2011 at 06:49 PM.
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  5. #5
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    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
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  6. #6
    Senior Member barryisawinnah's Avatar
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    good luck bro


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

  7. #7
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    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
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  8. #8
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    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 !
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  9. #9
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    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
    Last edited by headache; 10-24-2011 at 07:04 PM.
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  10. #10
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    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
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  11. #11
    Senior Member barryisawinnah's Avatar
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    good stuff bro

    How do you like deficit pulls?

  12. #12
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Some pretty nice deadlift numbers!
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  13. #13
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    Thanks guys, I love the deficit pulls gives me so much power when I go do regular pulls
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  14. #14
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    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
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  15. #15
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    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
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  16. #16
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    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
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  17. #17
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Congrats on the PRs!
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  18. #18
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    Thanks for the support! Really appreciate it
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  19. #19
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    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
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  20. #20
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    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
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  21. #21
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    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
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  22. #22
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Are you training for hypertrophy?
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  23. #23
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    @Cityalive training for size and strength so yes you can say hypertrophy.

    Didint have a chance to log last nights lift so this is how it went.

    Back 11/14/11

    5 Minute Walk

    ME Deadlift
    135 x 8
    225 x 5
    315 x 2
    405 x 1
    495 x 1
    495 x 1
    (speed pulls from here on)
    405 x 2
    405 x 2
    315 x 2
    315 x 2
    315 x 2

    Iso Rows
    90 x 12
    135 x 8
    135 x 8
    90 x 12

    Bent over rows SS w/pull ups
    135 x 10
    185 x 6
    205 x 4
    185 x 6

    Lat Pull downs
    120 x 12
    150 x 10
    150 x 10
    150 x 10
    120 x 12

    Behind Head pull downs
    120 x 10
    120 x 10
    120 x 10

    Ab's 4 x 15
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

  24. #24
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Sold work here. Are your bent overs pendlay or regular bent overs?
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  25. #25
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    CITYALIVE - Regular bent over rows

    Late posting again end of the semester is hell. Im gonna post monday nights lift and tonight ill be squatting. Monday night I weighed in at 188lbs I dont know where this jump in weight gain is coming from but I dont mind.

    Chest 11/28/11

    Didnt want to go higher than 65% had the bar moving pretty quick.

    DE Bench
    Bar x 10
    135 x 8
    185 x 3
    185 x 3
    215 x 2
    215 x 2
    215 x 2
    215 x 2
    215 x 2
    215 x 2

    Incline Bench
    135 x 5
    225 x 4
    245 x 2
    225 x 4
    225 x 4

    Floor Press
    185 x 5
    225 x 3
    235 x 2
    225 x 3
    225 x 3

    Hammer strength Press
    90 ea. side 4 x 10 (pause after each rep)

    Ab's 4 x 15
    Last edited by headache; 11-30-2011 at 10:10 AM.
    5'8 195lbs(5/4/12) start weight 118lbs.

    Bench 345 (raw) (6/4/12)
    Squat 425 (raw) (6/5/12)
    Deadlift 545 (raw) (3/31/12)

    Total 1315

    Training log!

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