ColonelMoutarde's training log
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ColonelMoutarde's training log
Stats: male, 35 years old, 89 kgs, ~14% bodyfat. My main goal is hypertrophy. Welcome to my training log !
Some info about my current training: train 4 days a week, full body. I use RP-style periodization where each block is 5 weeks long. The number of working sets is increased over the course of the first 4 weeks, and the 5th week is a deload week. Currently trying to gain weight (+200 kcal surplus).
All weights are in kgs unless stated otherwise. Format: reps of set 1, reps of set 2, reps of set 3 x weight.
Some info about my current training: train 4 days a week, full body. I use RP-style periodization where each block is 5 weeks long. The number of working sets is increased over the course of the first 4 weeks, and the 5th week is a deload week. Currently trying to gain weight (+200 kcal surplus).
All weights are in kgs unless stated otherwise. Format: reps of set 1, reps of set 2, reps of set 3 x weight.
Last edited by ColonelMoutarde on Thu Nov 11, 2021 12:03 am, edited 1 time in total.
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Re: ColonelMoutarde's training log
08/11/2021
WEEK 4 DAY 1
Squat 7,7,7,6,5x120 kgs
Press 9,6,5x50 kgs 9,8,7x45 kgs
Dumbbell Press 13,10,9x22 kgs 10,10,9x20 kgs
Chinups 4 sets
Triceps Pushdown 12,11,10,9x25 kgs
WEEK 4 DAY 1
Squat 7,7,7,6,5x120 kgs
Press 9,6,5x50 kgs 9,8,7x45 kgs
Dumbbell Press 13,10,9x22 kgs 10,10,9x20 kgs
Chinups 4 sets
Triceps Pushdown 12,11,10,9x25 kgs
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Re: ColonelMoutarde's training log
10/11/2021
WEEK 4 DAY 2
Deadlift 9,6,6,6,5x140 kgs
Paused Bench 7,6,6x90 kgs 7,6,7x85 kgs
Smith Machine Split Squat 12,12,12,12,10x65 kgs
Dumbbell Row 12,11,10x36 kgs 11x32 kgs
WEEK 4 DAY 2
Deadlift 9,6,6,6,5x140 kgs
Paused Bench 7,6,6x90 kgs 7,6,7x85 kgs
Smith Machine Split Squat 12,12,12,12,10x65 kgs
Dumbbell Row 12,11,10x36 kgs 11x32 kgs
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Re: ColonelMoutarde's training log
12/11/2021
WEEK 4 DAY 3
Smith Machine Paused Squat 14,10,8,7x85 kgs 13x70 kgs
High Incline Dumbbell Bench 8,7x30 kgs 12,10,9,8x26 kgs
Dumbbell Bench 10,8,8x34 kgs 10,10,8x30 kgs
Lat Pulldown 13,11,10,10x60 kgs
Triceps Pushdown 21,18,15,12x25 kgs
WEEK 4 DAY 3
Smith Machine Paused Squat 14,10,8,7x85 kgs 13x70 kgs
High Incline Dumbbell Bench 8,7x30 kgs 12,10,9,8x26 kgs
Dumbbell Bench 10,8,8x34 kgs 10,10,8x30 kgs
Lat Pulldown 13,11,10,10x60 kgs
Triceps Pushdown 21,18,15,12x25 kgs
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Re: ColonelMoutarde's training log
Welcome! Thanks for adding your log.
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Re: ColonelMoutarde's training log
Welcome!
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Re: ColonelMoutarde's training log
Thanks for the welcome !
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Re: ColonelMoutarde's training log
13/11/2021
WEEK 4 DAY 4
Romanian Deadlift 8,8x120 kgs
Close Grip Bench 8,7x85 kgs 8,7x80 kgs 10,8x75 kgs
Chest Supported Row 13,10x120 kgs
Triceps Pushdown 14,10,10,10x25 kgs
WEEK 4 DAY 4
Romanian Deadlift 8,8x120 kgs
Close Grip Bench 8,7x85 kgs 8,7x80 kgs 10,8x75 kgs
Chest Supported Row 13,10x120 kgs
Triceps Pushdown 14,10,10,10x25 kgs
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Re: ColonelMoutarde's training log
Feeling pretty fatigued after 4 weeks of increasing training volumes each week, although both rep strength and weight seem to be trending up. Lower back, upper back have been sore for almost a week. Next week will be a well deserved deload week.
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Re: ColonelMoutarde's training log
15/11/2021
WEEK 5 DAY 1
Squat 8,8x120 kgs
Press 8,7x50 kgs
Dumbbell Press 14,10x22 kgs
Chinups 10,10
Triceps Pushdown 14,10x25 kgs
WEEK 5 DAY 1
Squat 8,8x120 kgs
Press 8,7x50 kgs
Dumbbell Press 14,10x22 kgs
Chinups 10,10
Triceps Pushdown 14,10x25 kgs
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Re: ColonelMoutarde's training log
17/11/2021
WEEK 5 DAY 2
Deadlift 9,8x140 kgs
Bench 6,5x90 kgs
Smith Machine Split Squat 12x12x70 kgs
Chest Supported Row 14,13x120 kgs
Triceps Pushdown 21,16x25 kgs
WEEK 5 DAY 2
Deadlift 9,8x140 kgs
Bench 6,5x90 kgs
Smith Machine Split Squat 12x12x70 kgs
Chest Supported Row 14,13x120 kgs
Triceps Pushdown 21,16x25 kgs
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Re: ColonelMoutarde's training log
19/11/2021
WEEK 5 DAY 3
Smith Machine Paused Squat 10,9x90 kgs
High Incline Dumbbell Bench 9,8x30 kgs
Dumbbell Bench 12,11x34 kgs
Lat Pulldown 15,14x60 kgs
Triceps Pushdown 14,12x27.5 kgs
WEEK 5 DAY 3
Smith Machine Paused Squat 10,9x90 kgs
High Incline Dumbbell Bench 9,8x30 kgs
Dumbbell Bench 12,11x34 kgs
Lat Pulldown 15,14x60 kgs
Triceps Pushdown 14,12x27.5 kgs
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Re: ColonelMoutarde's training log
20/11/2021
WEEK 5 DAY 4
Romanian Deadlift 11,10x120 kgs
Close Grip Bench 8,7x85 kgs
Dumbell Row 15,14x34 kgs
Smith Machine Upright Row 19,15x40 kgs
Triceps Pushdown 10,10x30 kgs
WEEK 5 DAY 4
Romanian Deadlift 11,10x120 kgs
Close Grip Bench 8,7x85 kgs
Dumbell Row 15,14x34 kgs
Smith Machine Upright Row 19,15x40 kgs
Triceps Pushdown 10,10x30 kgs
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Re: ColonelMoutarde's training log
The deload week is over, I feel rested. Next week will be the start of another 5 week block. None of the exercises feel stale, so I will stick with them for the next block.
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Re: ColonelMoutarde's training log
22/11/2021
WEEK 1 DAY 1
Squat 8,8,7x120 kgs
Bench 8,6,6,4x90 kgs
Weighted Dips 13,10,10x(89+20) kgs
Calf Raise 12,10,10,10x120 kgs
WEEK 1 DAY 1
Squat 8,8,7x120 kgs
Bench 8,6,6,4x90 kgs
Weighted Dips 13,10,10x(89+20) kgs
Calf Raise 12,10,10,10x120 kgs
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Re: ColonelMoutarde's training log
22/11/2021
WEEK 1 DAY 2
Deadlift 10,6,6x140 kgs
Press 8,7,6x50 kgs
Lat Pulldown 10,10,8x65 kgs 10x60 kgs
Lateral Raise 13,13,10x14 kgs
Reverse Fly 15,15,12x40 kgs
WEEK 1 DAY 2
Deadlift 10,6,6x140 kgs
Press 8,7,6x50 kgs
Lat Pulldown 10,10,8x65 kgs 10x60 kgs
Lateral Raise 13,13,10x14 kgs
Reverse Fly 15,15,12x40 kgs
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Re: ColonelMoutarde's training log
24/11/2021
WEEK 1 DAY 3
Smith Machine Squat 8,8,7x90 kgs
Incline Dumbbell Bench 13,11,10,10x28 kgs
Triceps Pushdown 13,9x30 kgs 13x25 kgs
Calf Raise 11,11,11,10x120 kgs
WEEK 1 DAY 3
Smith Machine Squat 8,8,7x90 kgs
Incline Dumbbell Bench 13,11,10,10x28 kgs
Triceps Pushdown 13,9x30 kgs 13x25 kgs
Calf Raise 11,11,11,10x120 kgs
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Re: ColonelMoutarde's training log
27/11/2021
WEEK 1 DAY 4
Romanian Deadlift 12,11,8x120 kgs
Dumbbell Press 13,12,12x22 kgs
Cable Row 14,12,12,10x40 kgs
Smith Machine Upright Row 20,20,16x40 kgs
Reverse Fly 3x10-20x40 kgs
WEEK 1 DAY 4
Romanian Deadlift 12,11,8x120 kgs
Dumbbell Press 13,12,12x22 kgs
Cable Row 14,12,12,10x40 kgs
Smith Machine Upright Row 20,20,16x40 kgs
Reverse Fly 3x10-20x40 kgs
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Re: ColonelMoutarde's training log
29/11/2021
WEEK 2 DAY 1
Squat 8,6,4x120 kgs 6x110 kgs
Bench 8,6,6,4x90 kgs 12x80 kgs
Weighted Dips 13,8,8,8x(89+20) kgs
Calf Raise 13,10,10,10,10x120 kgs
WEEK 2 DAY 1
Squat 8,6,4x120 kgs 6x110 kgs
Bench 8,6,6,4x90 kgs 12x80 kgs
Weighted Dips 13,8,8,8x(89+20) kgs
Calf Raise 13,10,10,10,10x120 kgs
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Re: ColonelMoutarde's training log
01/12/2021
WEEK 2 DAY 2
Deadlift 8,6,6x145 kgs
Press 9,7,7,6x50 kgs
Lat Pulldown 11,10,9x65 kgs 15,11x55 kgs
Lateral Raise 11,10x12 kgs 14,12,11x10 kgs
Reverse Fly 15,14,15,15,15x40 kgs
WEEK 2 DAY 2
Deadlift 8,6,6x145 kgs
Press 9,7,7,6x50 kgs
Lat Pulldown 11,10,9x65 kgs 15,11x55 kgs
Lateral Raise 11,10x12 kgs 14,12,11x10 kgs
Reverse Fly 15,14,15,15,15x40 kgs