TattedLegend Training Log

[tattedlegend]

Going to start up a training log, hopefully i can stay consistent with updating it. I normally keep a log in a composition notebook at the gym, so shouldnt be much of an issue.
Start off with current stats
Age: 20 (my age shows up at 22, dunno how to fix this, clicked wrong year upon signing up)
Height 5'9
Weight: 164 this AM
Bench 10rm: 185
Squat 10rm: 225
Dead 10rm: 275

Always open to advise and constructive criticism!
Current goals are to mainly put on size, while slowly increasing strength.

Todays workout! LEGS!!
8/8/2015
5 min stretch warmup
Squat: 135x10 185x10 225x10 205x10 185x10 135x10
Leg Ext: 120x10 135x10 125x10 125x10 125x10
Leg Curl: 100x10 100x10 100x10 100x10
Calf Raise 35lbs x 10 reps toes in, 10 pointing forward, 10 pointing out superset with 10 in, 10 forward, 10 out no weight for 3 total sets. This gives me a crazy pump and the first couple times i did this left my calves sore for days, hope to see some growth with this calf workout.
Added in some forearms and some abdominal exercises after all my leg lifts.
All in all today was a good day in the gym, my legs were so weak by the time i left it felt great.

 

[insertnamehere]

Going to start up a training log, hopefully i can stay consistent with updating it. I normally keep a log in a composition notebook at the gym, so shouldnt be much of an issue.
Start off with current stats
Age: 20 (my age shows up at 22, dunno how to fix this, clicked wrong year upon signing up)
Height 5'9
Weight: 164 this AM
Bench 10rm: 185
Squat 10rm: 225
Dead 10rm: 275

Always open to advise and constructive criticism!
Current goals are to mainly put on size, while slowly increasing strength.

Todays workout! LEGS!!
8/8/2015
5 min stretch warmup
Squat: 135x10 185x10 225x10 205x10 185x10 135x10
Leg Ext: 120x10 135x10 125x10 125x10 125x10
Leg Curl: 100x10 100x10 100x10 100x10
Calf Raise 35lbs x 10 reps toes in, 10 pointing forward, 10 pointing out superset with 10 in, 10 forward, 10 out no weight for 3 total sets. This gives me a crazy pump and the first couple times i did this left my calves sore for days, hope to see some growth with this calf workout.
Added in some forearms and some abdominal exercises after all my leg lifts.
All in all today was a good day in the gym, my legs were so weak by the time i left it felt great.

Nice to have you here tattedlegnd. I have a few questions for you. I hope you don't mind.

How long have you been doing this high volume routine?

Has this routine been successful for you? If so, please explain.

Whats your daily calorie intake?

Thanks.

 

[tattedlegend]

Nice to have you here tattedlegnd. I have a few questions for you. I hope you don't mind.

How long have you been doing this high volume routine?

Has this routine been successful for you? If so, please explain.

Whats your daily calorie intake?

Thanks.

Hey glad to be here, thanks for the reply. I started doing this high volume routine about 4 maybe 6 weeks ago. Before that I focused mainly on building strength with less reps of heavy weight and my strength has skyrocketed from when I started to say the least. After about 6mo of strength training with some days of moderate weight of 10 rep sets, I was no longer getting sore so I felt the need to change up my routine along with some advice from members on the board. I switched over to this high volume routine and was once again getting the soreness I was looking for, along with building some more strength and have seen a 4lb body weight increase as well. So I do feel that this routine has been successful. I also began focusing more on main lifts instead of doing a bunch of different lifts to hit the same muscle, and working more sets and reps into those lifts.
My daily calorie intake is normally around 34-3600 most of the time, with slips here and there. My calorie intake is the last thing that I need to get strictly dialed in. I believe my TDEE is around ~2900-3000.

Hope I answered all your questions

 

[insertnamehere]

Hey glad to be here, thanks for the reply. I started doing this high volume routine about 4 maybe 6 weeks ago. Before that I focused mainly on building strength with less reps of heavy weight and my strength has skyrocketed from when I started to say the least. After about 6mo of strength training with some days of moderate weight of 10 rep sets, I was no longer getting sore so I felt the need to change up my routine along with some advice from members on the board. I switched over to this high volume routine and was once again getting the soreness I was looking for, along with building some more strength and have seen a 4lb body weight increase as well. So I do feel that this routine has been successful. I also began focusing more on main lifts instead of doing a bunch of different lifts to hit the same muscle, and working more sets and reps into those lifts.
My daily calorie intake is normally around 34-3600 most of the time, with slips here and there. My calorie intake is the last thing that I need to get strictly dialed in. I believe my TDEE is around ~2900-3000.

Hope I answered all your questions

Sounds good. Thanks for getting back to me.

The only thing I want to mention is that being sore is not an indication an exercise or training program is effective. It only means that your body hasn't adapted to the new stimulus yet.

Its best to measure effectiveness by the progress you make. If your goal is to get stronger, then you measure this by the weight on the bar. If you want to get bigger, you measure this by the number on the scale. Of course thats generalizing, as there are other ways to quantify progress within the scope of those goals but I think you get my point.

Good luck to you. You seem to be on the right track. I hope you'll switch back to strength training after a few months of your current program. I know a few huge guys, that are very strong, that switch between power, strength, and conditioning work throughout the year with great success.

Keep this log updated and don't hesitate to ask if you need anything. I'll be following.

 

[tattedlegend]

Sounds good. Thanks for getting back to me.

The only thing I want to mention is that being sore is not an indication an exercise or training program is effective. It only means that your body hasn't adapted to the new stimulus yet.

Its best to measure effectiveness by the progress you make. If your goal is to get stronger, then you measure this by the weight on the bar. If you want to get bigger, you measure this by the number on the scale. Of course thats generalizing, as there are other ways to quantify progress within the scope of those goals but I think you get my point.

Good luck to you. You seem to be on the right track. I hope you'll switch back to strength training after a few months of your current program. I know a few huge guys, that are very strong, that switch between power, strength, and conditioning work throughout the year with great success.

Keep this log updated and don't hesitate to ask if you need anything. I'll be following.

Thanks brother I appreciate the replies. And I do understand that about being sore, but with the training routine I was using prior to this my body had adapted and my progress had definitely slowed down, weight stopped moving up on the bar and the scale so I decided to switch it up and it brought back some good progression in strength and weight gains. But I do base my progress off of actual weight increase on the scale and bar, and not by getting sore, most of the time the best progression and the soreness do go together though, for me at least. I plan on continuing this routine for probably 3-4 months and then switching back to a strength training routine. Hope to put on about 10-15lbs while using this current routine and gain some nice size. Appreciate all the responses my friend.

 

[insertnamehere]

Thanks brother I appreciate the replies. And I do understand that about being sore, but with the training routine I was using prior to this my body had adapted and my progress had definitely slowed down, weight stopped moving up on the bar and the scale so I decided to switch it up and it brought back some good progression in strength and weight gains. But I do base my progress off of actual weight increase on the scale and bar, and not by getting sore, most of the time the best progression and the soreness do go together though, for me at least. I plan on continuing this routine for probably 3-4 months and then switching back to a strength training routine. Hope to put on about 10-15lbs while using this current routine and gain some nice size. Appreciate all the responses my friend.

Progress will eventually slow or stop with any training/diet program but there is adjustments that can be made. For instance, if you're doing 5x5 on strength training program and you plateau, the next move is to reduce the volume (4x5, 3x5) while continuing the weight progression. If you stop gaining weight on a weight gain diet, you eat more. And sometimes your body just needs a few more days of rest before the gains start back up.

Just keep training hard, learning your body, eating enough, and sleeping and I have no doubt you'll reach your goals.

 

[tattedlegend]

Tweaked my shoulder about a week ago so ive been laying off upper body exercises and going heavy to let it heal, its about 85% right now and i would rather sacrifice some strength to let it get 100% instead of working through it, so i hit another leg day today.

8/12/2015 Legs
45 lb kettlebell squat to warm up the hips 10 reps

Squat 135x5 185x8 was my warmup, then did 205x10 225x6 205x10 135x10 wasnt feelin as strong today with 225, would also like some input to know if it will be more beneficial to do this rep scheme with the 2 sets of 205x10(trying to hit 225x10 when i can) or the previous rep scheme i posted on 8/8 for hypertrophy gains.

Leg Ext 115x10 130x10 145x10 145x10 145x10 crazy pump from this with short rest between sets

Leg curl 110x10 120x10 120x10 110x10 short rest

Calf raises same way i explained in my first post, this time with 50lbsx30 reps immediately followed by 30 reps no weight, for 3 sets

Leg press 270x10 270x10 270x10 270x10 270x10 short rest to finish of by pumping muscles full of blood, nice slow controlled full reps

15 minutes of stretching

thanks for reading

 

[freestanding]

Great job on the log! It's easy to forget how important these are. I kept one for year's so I also no how repetitive they can be. Let me make a suggestion to ya. If you find yourself a little bored with it an you will . This is what worked for me : not only did it keep me focused but chomping at the bit for my next workout. Jump 2 weeks ahead on your calendar, go ahead an write down the workout -what lifts you want to achieve based on your current progress

 

[freestanding]

Reps an amount of weight
Example I'll use your squat
220×10
235× 6
225x10
Give everything you have I mean,everything.If you don't reach your rep number that's ok ,write down how many you did . This will force you into reps until failure which is good cause it turns up the intensity,that is the key INTENSITY INTENSITY.Just a suggestion

 

[tattedlegend]

Reps an amount of weight
Example I'll use your squat
220×10
235× 6
225x10
Give everything you have I mean,everything.If you don't reach your rep number that's ok ,write down how many you did . This will force you into reps until failure which is good cause it turns up the intensity,that is the key INTENSITY INTENSITY.Just a suggestion

Thanks for the feedback I appreciate it. Will give this a try next leg day!

 

[tattedlegend]

Hit some chest today but was not feeling 100% and wanted to take it easy cuz my shoulder still buggin, but wanted to get some chest exercise in since I haven't for about a week now.
8/13/2015 chest
Chest press machine 110lbs 3x10 warmup

Bench 135x10 165x10 165x10 155x10 135x10

Cable fly 50x10 50x10 50x10 50x10 40x10

Cross chest press 40x10 40x10 40x10

Decline DB 45x10 45x10 45x10 45x10

Tricep rope 80x10 90x10 90x10 80x10 80x10

Underhand reverse curl 60x10 70x10 80x10 80x10 80x10

I lost my energy way quicker today. During the bench it seemed like all my energy depleted way faster, struggling on my second set of 165x10 and just a week ago I was able to hit 185 for 10. Must of just been an off day, and my carb intake has been way lower today as well. Oh well what can ya do. Hope my shoulder stops bugging me soon so I can start hittin chest hard again

 

[tattedlegend]

Man i had a fuckin dope chest workout tonight! im stoked on it. Did a back day between this post and my last, but forgot to write down my lifts, had to cut it short anyways to get to work.
8/16/2015 Chest
Warmup with some shoulder stretching and rotator cuff exercises
Bench Barx10 135x10 135x5 185x10 185x10 185x8 135x10 This was the first time i was able to hit 185 for more than one set of reps, i was stoked
Incline DB 60x8 60x10 60x10 60x10
Dips 2 sets of 10 dips kind of bug my shoulder so decided to not do more
Decline Cable Fly 27x10 27x10 23x10 23x10
Tricep Rope 90x10 90x10 80x10 80x10
Underhand Reverse Curl 80x10 90x10 90x10 90x10
Pec Fly machine 130x10 130x10 115x10 100x10 85x10 last 3 sets no rest between for nice pump and blood flow, really focused on squeezing at full contraction

This workout felt great. Had a nice high carb meal beforehand which i attribute to the nice energy and strength i had throughout the workout.

 

[tattedlegend]

8/17/2015 shoulders and some arms
Shoulder press machine 45x10 55x10 70x10 70x10 55x10
Reverse cable fly 13x10 13x10 13x10
Superset with
Reverse db fly 20x10 20x10 20x10
Side raises 10x10 15x10 15x10 15x10
Db curl 30x10 35x10 35x10 30x10 25x10
Shrugs 180x10 4 sets
Dips 3x10 with 10lbs
Preacher curl 55x10 70x10 70x10 55x10

 

[tattedlegend]

Forgot to log a couple days but I got one for today
8/26 legs
Squats 135x10 185x10 225x10 205x10 185x10
Leg ext 130x10 145x10x3 130x10
Leg curl 100x10x4
Standing calf raise 50lbs 20 reps superset no weight 30 reps, did 3 sets of this. This has been getting my calves sore every time I do it recently.
Threw in some shoulders too
Shoulder press 50x10x4
Lateral raises 15x10x5
Reverse db fly 27.5x10x3
Reverse cable fly 13x10x3 10x10
Barbell shrugs on smith machine
45 plate x 15, 45+10 x 15 , 45+25 x15x2
Finished with leg press 6 plates x15 8plates x10x3

 

[freestanding]

Come on tattedlegend, come on .come on . Not sure if you ever been to a horse race buts that's I cheer for 'e'm . So ya I'm cheering for ya man .

 

[tattedlegend]

Hit arms last night.
8/27 bi Tri
Barbell curl 65x12 75x10 85x10 85x6 75x10
Db curl 40x10 35x10x3 25x15
Cable curl 100x12 110x10 120x10x2
Overhand bb curl 40x12x4
Overhand tricep bar 90x10 100x10 110x10 120x10
Underhand reverse curl 90x10 100x10x3
Db skull crusher 25x10x3
One hand tricep ext 30x10x4
Db Tri ext behind the head 15x20x5 no rest alternating arms
Dips 4 sets 15 reps
Some extra forearm work too
Excellent pump from this workout