Squabb's Weekly Workout Log:

[Squabbin]

Well after looking around i figured i'de finally start my own training Log so here goes nothin. I've basically been on a mission to gain as much size as possible for the last 8 months or so and so far i've gone from my original size of 5'7 140 pounds up to a current 161 pounds. I currently train BJJ about 1-2x per week and am on a 3-day split so here it is:

8/22

Deadlift:
-315x4
-315x4

BB Bent Over Rows:
-255x6
-255x6

Reverse Grip Lat Pulldowns:
-210x8
-210x7

Wide Grip Straight Bar Curls:
-115x7
-115x7

Basically I work to failure on most movements (especially the big ones) and maintain rigid form. At the end of each workout i do 3 sets of heavy weighted ab excersises as well to keep that area strong as well. I have a high calorie/high protein diet and I hope to reach 170+ by the end of my winter bulk then shed down some pounds and then shred up some for the spring/summer season. Any feedback or constructive criticism is always welcome. I like to hear what people have to say to help steer me in the right direction.

 

[Squabbin]

8/24

BB Wide Grip Flat Bench
-205x4
-205x4
(Was shootin for 6 for both sets but 4 is all i could squeeze out)

BB Wide Grip Incline Bench
-155x8
-155x8
(Assisted Chest Work, Goin for 10 but 8 was it)

BB Military Press
-135x6
Goin for 8-10 but 6 is what i got, my delts were fryed by this time already)

Weighted Dips
-45x10
-45x10
(Completed sets so weight is goin up next week)

 

[Squabbin]

8/26

BB Squats
-195x8
-225x4
(completed all sets relatively easily so weight is def going up next week)

Leg Press
-6Platesx20
(14reps,R/P then 6 more to finish)

Seated Calves
-50lbsx12
(15second deep stretch at the bottom on each rep)

Pull Thrusts
-90x10
-90x10

Leg Extensions
-120x20

Leg curls
-70x20

My legs really were'nt feeling too pumped after the squats seeing as how i think i went to light so i threw in the extensions and curls. Next week i'm adding weight to both squat sets and that should do the trick. Heavy weighted abs as usual of course...

 

[Squabbin]

8/29

Deadlift:
-315x6
-315x6
(Completed all my sets so weight is going up next week)

BB Bent Over Rows:
-255x6
-255x6
(Completed so weight is up next week)

Reverse Grip Lat Pulldowns:
-210x8
-210x8

Wide Grip Preacher Curls Machine:
-130x7
-130x6

Wide Reverse Grip Preacher Curls Machine:
-80x7

Weighted abs as usual to finish...Strong workout and I really feel good with this new 3-day split. My numbers are on a steady rise and i'm lookin forward to packin on the pounds.

 

[Lard-ass]

I

 

[Squabbin]

I very much agree with you on this. I beleive that training to failure for the most part is the best way to train when looking to put on as much size and strength as possible. I do however variate from time to time throwing in a week of lighter training with higher rep ranges like 8-10 on most machines with weight that I know i'll hit those numbers. I do that one week of lighter weight training every 8 weeks to keep myself fresh and to give my body a week to recover periodically and it has been working great as of now. My numbers are as high as they've ever been and dont seem to be stopping anytime soon...

 

[Squabbin]

8/31

BB Wide Grip Flat Bench:
-205x4
-205x4
(I was goin for 6 but couldnt hit my numbers again so if i dont hit them next week i need a change...)

BB Wide Grip Incline Bench:
-155x9
-155x9
(Assisted work, i hit like 9 and a half on both sets)

BB Military Press:
-135x6
(goin for 10 but only hit 6 again, i think combining the incline then the military may not be the best idea but i'm not sure)

Weighted Dips:
-50x10

Well i didnt hit my chest numbers this week again so i'm not sure what i'm gonna do if i dont get them again next week. Maybe some pause bench or what else i'm not sure (PB feel free to throw in some possible alternatives to what i'm doing to get me past this stuck spot i'm in) Other than that good workout and some more heavy heavy abs to close it out

 

[Squabbin]

9/5

Rack Pulls:
-345x6
-345x6
(Completed all my sets so weight is going up next week)

BB Bent Over Rows:
-255x6
-255x6

Reverse Grip Lat Pulldowns:
-220x8
-220x7

Wide Grip Straight Bar Curls:
-115x8
-115x8

Wide Reverse Grip Preacher Curls Machine:
-90x9

Great workout and the racks felt really light so basically my strength is going up great. Hope it keeps up...

 

[Squabbin]

9/7

BB Wide Grip Flat Bench:
-205x6
-205x5
(BooYahhh, hit my numbers so up it goes next week...)

BB Wide Grip Incline Bench:
-155x10
-155x10
(Assisted work)

BB Military Press:
-135x7
(goin for 10 but only hit 7 again, i think combining the incline then the military may not be the best idea but i'm not sure)

Weighted Dips:
-55x10

Great workout, hit my numbers and some more heavy heavy abs to close it out

 

[Squabbin]

9/9

BB Squats
-205x8
-245x4
(completed all sets relatively easily so weight is def going up next week)

Pause Leg Press
-6Platesx10
-6Platesx10

Seated Calves
-55lbsx12
(15second deep stretch at the bottom on each rep)

Good Mornings
-135x10
-135x10
(First week doing them and they felt great on my hams)

Pull Thrusts
-90x10
-90x10

Weighted abs to close, legs feel pumped and next week weight going up...

 

[Squabbin]

9/12

Rack Pulls:
-365x6
-365x6
(Completed all my sets)

BB Bent Over Rows:
-265x6
-265x6

Reverse Grip Lat Pulldowns:
-220x8
-220x7

Wide Grip Straight Bar Curls:
-120x7
-120x6

DB Hammer Curls:
55lbsx7
55lbsx7

 

[Squabbin]

9/14

BB Wide Grip Flat Bench:
-215x4
-215x4

BB Wide Grip Incline Bench:
-165x9
-165x6
(Assisted work)

DB Front Delt Raises
30lbsx10
30lbsx10

Weighted Dips:
-60x10