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Thread: My training log

  1. #1
    Senior Member Sickman's Avatar
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    My training log

    I got done doing a DUP based program and got good gains from it. But I'm focusing more on a pure strength based program now with hypertrophy training added to it too. I'm 28 years old and weigh 224. Around 14%bodyfat. I'm doing something similar to a 5x5 based program because I've had good results with it in the past. I progressively add weight with each set of 5 until I get to a final 5 rep max on the fifth and final set. I've added more volume to it bc I am on a cycle of test e and can handle it and recover. I've been doing this program for about 3 weeks and have made some good gains in strength and mass already.

    Workout A

    Squat 5x5
    Bench 5x5
    Bent over row 5x5
    Dumbbell incline bench 5x10
    Cable rows 5x10
    Barbell curls 5x10

    Workout B

    Deadlift 5x5
    OHP 5x5
    Front squat 5x5
    Weighted pullups 5x5
    Flat dumbbell bench press 5x10
    Lateral raises 3x12

    I've been doing this ABA one week, then BAB the next week. I add 5 to 10lbs a week to each to the major compound movements. I am willing to take any advice given and tweak my program to make it better.

    Yesterday's workout

    Deadlift 315x5 335x5 365x5 385x5 405x3(missed last two reps, was having an off day)

    Front squat 135x5 185x5 205x5 225x5 245x5

    Ohp 95x5 105x5 125x5 135x5 135x5

    Weighted pullups 10lbs x5 20lbsx5 25lbs x5 25lbs x5 30lbs x 5

    Dumbbell bench with 90lb dumbbells 5x10

    Lateral raises 25lbs 3 x12

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  3. #2
    Elite CJ275's Avatar
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    Looks good to me, as long as you still feel productive at the end of the workouts.

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    Sickman (10-08-2020)

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    Good deal, looking forward to seeing your progress!

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    Senior Member ComeBacKid85's Avatar
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    Looks like a solid plan! Test is the best!!!

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    Sickman (10-08-2020)

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    Senior Member Sickman's Avatar
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    Yeah it's my first cycle. About to start week 4, I'm already up almost 12 pounds. I feel motivated, energetic, and positive. Definitely legit gear. I've been considering it for years, but I'm glad I waited as long as I did to start it. Definitely did my research and as of now the pros definitely outweigh the cons.

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    Good plan.

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    In for the log

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    Elite Metalhead1's Avatar
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    Which DUP program did you follow?

    Sheiko's DUP programming is probably the most sophisticated in that realm. The basic templates are just that, basic, but give plenty of time in between for hypertrophy work to be added in.

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    Senior Member Sicwun88's Avatar
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    Sound's like a plan!

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    All looks good to me I look forward to your progress
    ‘Trump is my idol, I aspire to look like him’ Gibs 2020

  16. #11
    Senior Member Sickman's Avatar
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    Today's training was a bitch. I got off work totally exhausted, and yet still went to the gym. I do landscaping/hardscaping. I built a retaining wall consisting of 65lb blocks that I stacked and set....lots and lots of blocks. Like 5 pallets of them. Then I filled them with gravel. So hauling 5gal buckets of gravel was included too. But wait there's more, I also dug a 12 foot by 2 foot trench. So yeah....one big long 8 and a half hour warm up. Im beyond exhausted. I can hardly open or close my hands.

    Anyway, I'll put my tampon back in and continue my log.

    Bench 225x5 235x5 245x5 255x5 260x5

    Squat 225x5 245x5 275x5 295x5 315x5

    Bent over row 225x5 225x5 225x5 245x5 245x5

    Supersetted chinups and dips 5x10

    Dumbbell curls 30lbs each hand 5x10

    Despite my insane preworkout fatigue, my strength increased dramatically since last workout. On cycle or not, it's hard to keep up this kind of pace with my body. I'll be ok though. I'll eat ibuprofen like skittles.

    Time to sleep

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    Moderator BrotherIron's Avatar
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    Originally Posted by Metalhead1 View Post
    Which DUP program did you follow?

    Sheiko's DUP programming is probably the most sophisticated in that realm. The basic templates are just that, basic, but give plenty of time in between for hypertrophy work to be added in.
    Sheiko is insane from the volume utilized by the lifter. Ive always wanted to see someone follow his programs laid out to see how it all pans out.
    There are 2 kinds of pain in life... The pain of discipline and the pain of regret. Your choice...

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    Elite CJ275's Avatar
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    Your back takes a pounding from your job, and with the Squats, DLs, and Bentover Rows, so be careful.

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  21. #14
    Senior Member Sickman's Avatar
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    Yeah you're right. I always try to make sure I'm warmed up good before I start lifting. I also do the Mcgill big 3 daily, sometimes twice a day to make sure my core is stable and my lower back pain has gotten a lot better since implementing it.

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    Senior Member Sickman's Avatar
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    Despite the insane day of work I had on Friday and the lifting on top of it, I feel absolutely no muscle soreness at all. This is a good thing. I'm ready to kill it in the gym this coming week. I have my next work out tomorrow.

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    Senior Member Sickman's Avatar
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    Today went well. My bench press has really started to go up a lot. My 3 rep max has jumped roughly 60 lbs or more in a month. This is week 4 of my first ever cycle. Test e 500mg a week. I pinned this morning.

    Bench 225x5 235x5 245x5 260x5 275x5

    Deadlift for speed and power 315 5x3 with 1 min rest between sets.

    Squat 225x5 275x5 295x5 315x5 335x5

    Pullups supersetted with incline dumbbell bench set of 10, 10, 8, 8, 6, 6

    Neutral grip cable pulldowns 4x 10

    Very productive work out. Cant wait to see my numbers in another month. Im going for 315 on bench soon. I might be able to do it once now, but ill wait and attempt it in a few more weeks

    Weight dropped a bit, i went from 230.2 saturday to 228.8

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    Good stuff bro! Keep it going.

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    Senior Member Sickman's Avatar
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    Thanks man. Here's today's workout. I really wasn't feeling it. Shit work out. I didn't push myself as hard as I usually do. I physically couldn't. I had another hard, physical day at work. Shoveling gravel for 8 hours. But I still got my ass in there and did the best I could. Which is all that matters to me. One thing I noticed is my grip really suffered today bc of my job. I was having trouble holding on to the bar while deadlifting, with a minimal weight that I usually have no trouble pulling.

    Warm up Mcgill big 3

    Deadlift 3x5 365 3 singles with 405.
    Overhead press 5x5 135
    Squat 3x12 275
    Dumbbell shoulder press 60lb 3x12
    Close grip cable rows 5x10
    Incline dumbbell curls 4x10

    I'm ****ing beat. Going to bed early.

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    Senior Member Skullcrusher's Avatar
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    Hang in there man. Better days ahead

    When you are dead tired from work just do what you can.

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  33. #20
    Senior Member Sickman's Avatar
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    I woke up at 5am to lift before work. Everything went well until after my workout I noticed my left pec minor was hurting. I think I strained it with either heavy bench or the dumbbell incline I did. It's not terrible right now, over 12 hours later, but it still hurts and is tight. I'll know for sure in the am how bad it is.

    Bench 225x5 245x5 265x5 285x3 235x8
    T bar row 3 plates 1x5 4plates 4x5
    Incline dumbbell press with 90lbs 3x12
    Supersetted with
    Wide grip lat pulldowns 3x12

    I had to cut the workout short because of time. Im going to squat heavy and do arms tomorrow to make up for it.

    I'm closing in on 315 on bench....if my pec and shoulder hold up.

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