Stats
Age 26
Weight 80 KG 176lbs
years training close to 10 years. I have been active my whole life before lifting I was a long-distance runner and cyclist. Instantly fell in love with training when I was 16 years old.
Training split.
Push Pull legs. Working out 6 days per week with 1 day rest on Sunday. I work as a recovery Nurse which requires me to work shift work. I occasionally miss workouts if I am too fatigued from night shifts however I still hit all my muscles twice per week to ensure that I am providing my muscles with enough of a stimulus to maintain size.
First logged workout
Push day
10-minute warm-up usually using the cross trainer. I enjoy this as it gives me a full body pump and I can mentally prepare for my workout. I have always enjoyed cardio.
Chest
Warm-up
1st movement incline Smith machine press
1st set warm-up lightweight 30KG 10-15reps
Second warm-up set 40kg - 10 reps
Third warm-up set 50kg 10reps
set1-Working sets 70kg 8-12 reps 2 mins rest between sets excluding drop set of course
set2-Working set 70kg 8-12 reps
set3-Drop set 50kg 20 reps burn out
Machine chest press rest 2 mins between sets
Working set 82kg 12 reps
Working set 89kg 10 reps
Working set 89kg failed on 8th rep
Chest fly superset with push ups
First set 21.5 kg 15 reps superset incline push-ups 20 reps body weight using a flat bench for support
Repeat times 3
I enjoy performing this superset at the end of my chest workout. I focus on my mind-muscle connection to maximise the pump and stimulate my triceps at the same time.
- I am currently working around tricep tendonitis in my right elbow so I am not training overly heavy at the moment but still pushing close to failure.
Tricep rope extension 1 min rest between sets
-1st set 30kg- 15 reps
-2nd set 30kg 15 reps
-3rd set 35kg 10 reps
Single arm Tricep extension
First set-10kg 10-12 reps 1 min rest between sets
2nd set- 10kg 10-12 reps
Third set- 10kg 10-12 reps
Just focusing on getting a good contraction with this movement and burning the triceps under control.
Tricep dips body weight - Felt great doing this movement today however just didn't feel like adding weight as my elbow felt a little inflamed. I have just recently been using BPC 157 which has been helping decrease inflammation in the elbow joint.
1st set- 20 reps
Second set -20 reps
Third set- 20 reps
Shoulders Focusing on side delt
Lateral raises dumbell
3 sets drop set last set
First set-12 kg 10-13 reps
Second set 12 kg 10-13 reps
Final set 12 kg- 10 reps failed on10th rep
Drop set 10 kg. -10 reps
Drop set 6kg burn out 20 reps
Finished up with 10 mins incline walk on the treadmill at a 15-degree incline at 5.5km/h
overall I felt good today. My pump felt great and I am happy with the level of leanness I have achieved. My goal at the moment is to recover my natural test levels and maintain my size until I am healthy enough to cycle again.
I have attached some posing pictures that I took in my gym's bathroom. I videoed myself performing chest flys as the gym was not that busy this morning.
I will post my full diet in a few hours it's still pretty early for me here in Aus. Thank you for reading my log I look forward to learning from you guys.
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