Oso's Log

[oso0960]

Bench Day #1

Bench Press
45 x 1x15
95 x 1x5
135 x 1x3
155 x 1x1
185 x 1x1
205 x 1x1
225 x 8x1

30 Degree Dumbbell Incline Press
70s x 8
60s x 9
60s x 7

1 Arm Dumbbell Row
80s x 12
80s x 8

Cable Row Neutral Grip
140 x 12
140 x 10
140 x 8

Comments: Exhausting.

 

[oso0960]

Oso's Log

Hey everybody, I've decided I should keep a log again to keep track of my progress.

Stats

Height: 6'1
Age: 20 years old
Weight: 204lbs
Body fat %: Don't know, Don't care
Goal: lift heavy shit, eat a lot, get strong.

Workout Plan

Bench Press Day

-Bench Press Variation - 5-10 sets
-Bench Assistance - 3 sets
-Horizontal Pull - 5 sets
-Biceps - 3 sets

Squat Day

-Squat Variation - 5-10 sets
-Squat Assistance - 3 sets
-Abs - 3 sets

Press Day

-Press Variation - 5-10 sets
-Press Assistance - 3 sets
-Vertical Pull - 5 sets
-Triceps - 3 sets

Deadlift Day

-Deadlift Variation - 5-10 sets
-Deadlift Assistance - 3 sets
-Abs - 3 sets

-----------------------------------------------------------------

The variation lift is 5-10 heavy sets depending how I feel for that day. For example: Usually I'll do singles >90% 1rm. Sometimes I may do triples >90% 3rm or doubles >90% 2rm. Exercise rotation every 1-3 weeks.

Squat assistance will usually be a unilateral leg exercise.

Deadlift assistance will usually be a hamstring/glute exercise.

All assistance exercise sets are 1 rep short of failure. Weight selection is whatever I feel like doing.

Everything is by feel. Most important thing I learned this past year is to listen to your body.

Rest days are anywhere from 1-3 days in between workouts usually. If I feel really good I'll workout with 1 day rest between workouts. If I feel run down, I'll take 3 days between workouts.

 

[ExtraMile]

good I liked reading your log

 

[Tblock1]

nice man you looked great after that cut but good to see you've come back to strength what are your current maxes right now?

 

[oso0960]

Thanks guys. Tblock, I have no idea what my maxes are. So far bench is at 225 Fortunately, the bar felt light at lockout, although the reps felt awkward. I'm sure it's because I haven't benched, squatted, deadlifted, or pressed in about a month. By the end of next week I'll know.

 

[oso0960]

Squat Day #1

Squat
45 x 3x10
135 x 1x3
185 x 1x2
225 x 1x1
275 x 1x1
295 x 1x1
315 x 1x1
335 x 1x1
315 x 3x1

Pistols
BW x 5x5
assisted x 3x10

Dragon Flags
3x8

Comments: Been pretty sick lately. This workout was right before I came down with it. Hoping to feel better and be back in the gym Monday or Tuesday.

 

[the.gladiator1987]

nice to see u again brah keep up the good lifting

 

[oso0960]

Hey thanks glad.

Press Day #1

Press
45 x 1x10
95 x 1x3
115 x 1x2
135 x 1x1
145 x 1x1
150 x 1x1
155 x 1x1
160 x 1x1
165 x 2x1
155 x 1x1
135 x 1x1

Incline Dumbbell Press
60s x 12
60s x 8

Flat Dumbbell Press
60s x 10

Chins
25 reps

Lat Pulldown
195 x 1x8
170 x 1x8
135 x 1 x10

Comments: Kept switching exercises lol.

 

[oso0960]

Deadlift Day #1

Deadlift
155 x 10
225 x 2
275 x 1
295 x 1
315 x 1
335 x 1
345 x 1
365 x 1
375 x 1

Trap Bar Deadlift
135 x 2x20

Leg Raises
2x15

Comments: Should've waited until tomorrow to workout. Bar was pretty heavy.

 

[oso0960]

Bench Day #2

Bench
45 x 20
135 x 3
185 x 1
205 x 1
225 x 5x1
205 x 3
185 x 5
135 x 10

Cable Rows
175 x 12
175 x 8
155 x 10
155 x 2x8

Comments: Shit workout.