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Full Body Training Log

4 day split/30day abs Log

Dragonsoul
Dragonsoul g James Huffman
8 Post(s)
8 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2015
Posted

Hello Nation,

I recently spoke with Scott about putting up training logs here on the forums as I haven't seen any real detailed logs at all, So here I am I will be starting my log this evening, I am returning to lifting after a little over 2 years of nothing. I will be doing the same 4 day full body split I did when I was last lifting, with the added bonus of the 30 day abs after each workout and on days off. I am getting married in a little over 4 months and I want to be back in shape for that. I was around 12-15% BF when I stopped lifting before, I am upwards around 20-23% I will be on a caloric deficit at first to burn off any extra fat then I will be going into my clean Bulk. by the end I want to add on an additional 15lbs of lean mass, which is near what I did last time I lifted.

 

Right now my starting weight is 150lbs, 5'.7' I will also be doing all this from home, on my own bench/squat rack/DB's and chin-up bar I will post tonight workout later this evening going to start lighter than normal for the first week just to see where I am at, Bench has always been a very week point for me and I have always been a small guy. I will also post some pics of 2 yrs ago, and me now for a comparison. I look forward to all the constructive criticism and feedback I may receive.

 

Edit: Here are some pics from 2 yrs ago after 3 months of the 4 day split

Dragonsoul
Dragonsoul g James Huffman
8 Post(s)
8 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2015
Posted

Day1 Week1 - total workout time 40mins.

30 sec rest between sets, 60 secs between lifts.

 

WG Pullups-

3x10

 

Reverse DB Fly

12x20

10x20

8x25lbs

6x25lbs

 

One Armed DB Row

12x30lbs

10x45lbs

8x55lbs

6x65lbs

 

Barbell Row

 

12x155lbs

10x130lbs

8x130lbs

 

I finished the night off with Day 1-Shred 30 day abs, all 3 rounds as many reps as I could. I am spent but it feels great to be back.

 

 

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: Dragonsoul

Hello Nation,

I recently spoke with Scott about putting up training logs here on the forums as I haven't seen any real detailed logs at all, So here I am I will be starting my log this evening, I am returning to lifting after a little over 2 years of nothing. I will be doing the same 4 day full body split I did when I was last lifting, with the added bonus of the 30 day abs after each workout and on days off. I am getting married in a little over 4 months and I want to be back in shape for that. I was around 12-15% BF when I stopped lifting before, I am upwards around 20-23% I will be on a caloric deficit at first to burn off any extra fat then I will be going into my clean Bulk. by the end I want to add on an additional 15lbs of lean mass, which is near what I did last time I lifted.

 

Right now my starting weight is 150lbs, 5'.7' I will also be doing all this from home, on my own bench/squat rack/DB's and chin-up bar I will post tonight workout later this evening going to start lighter than normal for the first week just to see where I am at, Bench has always been a very week point for me and I have always been a small guy. I will also post some pics of 2 yrs ago, and me now for a comparison. I look forward to all the constructive criticism and feedback I may receive.

 

Edit: Here are some pics from 2 yrs ago after 3 months of the 4 day split

Cool idea @Dragonsoul!

 

Looks like you are pretty strong with some of those lifts you were pulling like the Bent over row. That body will be back in no time!

 

Just out of curiosity, what sort of meal plan are you following along with your training?

 

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
Dragonsoul
Dragonsoul g James Huffman
8 Post(s)
8 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2015
Posted
Posted By: JoeHurricane

Cool idea @Dragonsoul!

 

Looks like you are pretty strong with some of those lifts you were pulling like the Bent over row. That body will be back in no time!

 

Just out of curiosity, what sort of meal plan are you following along with your training?

 

Jordan

Thanks Jordan

 

I am sure I can get farther along than before as I only trained for 3 months to get the physique in the pictures above, but like I said its been 2 years so I have put on what I like to call my winter coat and its time for it to go. I will post a picture of my physique now once I get it uploaded to my pc just as a transformation comparison.

 

The barbell rows I think i will stay at that weight next week as i struggled somewhat but its been a while since I lifted, but I dont want to go heavier as my form will be off. As far as my meal plan im doing a 50/30/20 (C/P/F) diet same as before just taking 500-600 cals of my daily to put me in a deficit I will probably do this for 2 weeks we will see, then I will go into a surplus at which ill be eating 2800-3k a day right now im at 1700-1800 I am eating clean as I can right now.

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: Dragonsoul

Thanks Jordan

 

I am sure I can get farther along than before as I only trained for 3 months to get the physique in the pictures above, but like I said its been 2 years so I have put on what I like to call my winter coat and its time for it to go. I will post a picture of my physique now once I get it uploaded to my pc just as a transformation comparison.

 

The barbell rows I think i will stay at that weight next week as i struggled somewhat but its been a while since I lifted, but I dont want to go heavier as my form will be off. As far as my meal plan im doing a 50/30/20 (C/P/F) diet same as before just taking 500-600 cals of my daily to put me in a deficit I will probably do this for 2 weeks we will see, then I will go into a surplus at which ill be eating 2800-3k a day right now im at 1700-1800 I am eating clean as I can right now.

Cool man! Will be great to see your progress! #HTH

 

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
Dragonsoul
Dragonsoul g James Huffman
8 Post(s)
8 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2015
Posted

Day2 Wk 1

 

Squats-

12x135lbs

10x155lbs

8x175lbs

6x175lbs

 

Walking DB Lunges

40lbs per DB- 3x8

 

SL Deadlift-

12x135lbs

10x155lbs

8x155lbs

 

Seated Calf Raises

115lbs 3x12

 

Standing Calf Raise

145lbs 3x12

 

Finished of with 2 1/2 rounds of 30 day 6 pack abs Day 2- Amrap

 

So the sweat is pouring off me I was actually surprised at my lifts tonight not very far off from where I was 2 yrs ago which tells me I retained a lot of my strength just lost some mass. Looking forward to the future progression.

 

 

fernandohual
fernandohual g David Huaman
4 Post(s)
4 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2015
Posted

Hi Scott, I stopped working out for about a year and now I want to go to the gym again. I just got the platinium membership because I wanted to have a routine to use at the gym but I couldn't find one that works the whole body so I downloaded two routines, one is:

150 REPS OF REDEMPTION!
UPPER BODY STRENGTH & CONDITIONING!

 

and the other is

 

BLAST YOUR LEGS: HAMS, GLUTES & CALVES!

 

I want you to help me on the way I can combine both to work my entire body. Thanks

 

 

Dragonsoul
Dragonsoul g James Huffman
8 Post(s)
8 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2015
Posted
Posted By: fernandohual

Hi Scott, I stopped working out for about a year and now I want to go to the gym again. I just got the platinium membership because I wanted to have a routine to use at the gym but I couldn't find one that works the whole body so I downloaded two routines, one is:

150 REPS OF REDEMPTION!
UPPER BODY STRENGTH & CONDITIONING!

 

and the other is

 

BLAST YOUR LEGS: HAMS, GLUTES & CALVES!

 

I want you to help me on the way I can combine both to work my entire body. Thanks

 

 

Hey fernand you might have better luck posting your question as a new thread with a title about looking for a full body workout, instead of in this thread as it is just a thread for my training log, and mainly for motivational purposes from the community. Best of Luck on finding a routine my friend.

Dragonsoul
Dragonsoul g James Huffman
8 Post(s)
8 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2015
Posted

Day3 Wk1

Off Day

 

Today is one of my off days, so no lifts today but 30 day six pack abs-Rock Hard Routine done.

Dragonsoul
Dragonsoul g James Huffman
8 Post(s)
8 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2015
Posted

For those curious on my macro setup I am leaning out a little bit for approx. 2 weeks or so first then going for lean muscle gain. My info as of now.

 

Age 33

Weight-150lb

Height- 5'7"

BF-18-20%

 

Bmr- AR-1629

IM-2526

Fat Weight at 20% is 30lbs

lean weight would be 120lbs

 

Avg. Bmr-2077

 

I am going to stick to the macros to build muscle but go in deficit for first few weeks. right now my macro intake looks like this

 

P-180g-720Cals

F-60g-540Cals

C-267g-1067cals

=2327 cals/day but for first few weeks this will be 1827 cals/day

 

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: Dragonsoul

For those curious on my macro setup I am leaning out a little bit for approx. 2 weeks or so first then going for lean muscle gain. My info as of now.

 

Age 33

Weight-150lb

Height- 5'7"

BF-18-20%

 

Bmr- AR-1629

IM-2526

Fat Weight at 20% is 30lbs

lean weight would be 120lbs

 

Avg. Bmr-2077

 

I am going to stick to the macros to build muscle but go in deficit for first few weeks. right now my macro intake looks like this

 

P-180g-720Cals

F-60g-540Cals

C-267g-1067cals

=2327 cals/day but for first few weeks this will be 1827 cals/day

 

Will you lower your carbs while eating in a deficit @Dragonsoul??

 

It would probably be best if you are looking to lean out.

 

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
Dragonsoul
Dragonsoul g James Huffman
8 Post(s)
8 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2015
Posted
Posted By: JoeHurricane

Will you lower your carbs while eating in a deficit @Dragonsoul??

 

It would probably be best if you are looking to lean out.

 

Jordan

@JoeHurricane yes my carb intake at the moment is right around 155 +/- 10 or so

muscular strength
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