Temi_D's Log of Logarithmic Gainz!

Temi_D · 17 Feb 2013 at 00:05

Hi all, it's been a while since I posted in these parts so I'll need to get up to speed with things

So...my January exams finished some weeks ago but I haven't really been serious with the gym since so I thought I'd start a log to help me focus and get back on track with my goals.

My current routine is as follows (feedback is welcome):

Monday (chest, triceps):
-Bench press 5x5
-Squats 8x3
-Incline DB press 5x5
-Weighted dips 8x3
-DB flys 8x3
-Lat Raises 8x3
-Calf Raises 10x5

Wednesday (biceps, back):
-Deadlifts 5x5
-Over Head Press 5x5
-Bent Over rows 8x3
-Weighted pull ups 8x3
-Lat Pulldowns 8x3
-Calf Raises 10x5

Friday (legs):
-Squats 5x5
-Leg curls 8x4
-Leg extensions 8x4
-Leg press 8x4
-Calf Raises 10x5

My goals for the end of the year are as follows (taken from the targets thread):

Current - Goal
Bench: 105 - 125
Squat: 140 - 175
Deadlift: 210 - 230
Strict OHP: 60 - 75
Powerlifting Total: 455 - 500+

I'm not really looking to increase size, strength is my main focus so any advice would be welcome!

LiE · 17 Feb 2013 at 00:11

Looking forward to seeing your progress this year

King Damager · 17 Feb 2013 at 00:16

kd

Ultra_Extreme · 17 Feb 2013 at 00:19

i dont have a racist gif, but im up for seeing progress this yr! GL temi!

toxic · 17 Feb 2013 at 07:02

will be nice to follow. Im not sure I understand that program though...its like a half strength/half bodybuilding mashup

Erich Kriegler · 17 Feb 2013 at 09:24

If you want strength take a look at madcows, 5/3/1 and routines along those lines.

icecold · 17 Feb 2013 at 13:33

In!

Yeah I think you may struggle with progression eventually on that programme.

Temi_D · 18 Feb 2013 at 23:27

Thanks for the feedback, I'll have a look at the 5/3/1 and see how I can fit it in, my routine hasn't changed for a while now.

First update!
I did my Monday stuff yesterday because I'm switching to Sunday, Tuesday, Friday. Reason being that I need a bit more recovery time after doing deadlifts on Tuesdays to Squat properly on Friday.

Bench press
60x10
80x8
85x5
85x5
85x5
80x5

Incline DB press
30x5
30x5
30x5
28x5
28x5

Squats. This was were things got interesting! I found that instead of putting the bar directly on my traps, if I lowered it slightly it was a LOT easier! better balance too
60x10
100x8 felt relatively easy
140x2 Rep PB - felt good
145x1 PB - err...ok what's happening here?
150x1! PB!
120x5
110x5
100x5
Cannot wait for Friday squats!

Weighted dips
BW+20x8
BW+22x8
BW+22x8
BW+20x5

DB flys
12x10
16x8
16x8
16x8

Lat Raises
10x8
10x8
10x8
10x8

Calf Raises
120x10
130x10
130x10
130x10
130x10

Steedie · 2 Jul 2013 at 09:22

Where art thou Temi_D? Did a hit and run on us winning awards then leaving

KiNgPiN83 · 11 Nov 2013 at 14:17

If ever there was a log that needed updating, its this one... We need updates.

MoNkeE · 11 Nov 2013 at 14:36

I heard he reached critical mass, then imploded.

T1Cybernetic · 11 Nov 2013 at 15:49

#IN for Iamnow21stone!

KiNgPiN83 · 12 Nov 2013 at 09:14

MoNkeE said:
I heard he reached critical mass, then imploded.