ColonelMoutarde's training log

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ColonelMoutarde
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ColonelMoutarde's training log

#1

Post by ColonelMoutarde » Wed Nov 10, 2021 11:56 pm

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.
Last edited by ColonelMoutarde on Thu Nov 11, 2021 12:03 am, edited 1 time in total.

ColonelMoutarde
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Re: ColonelMoutarde's training log

#2

Post by ColonelMoutarde » Wed Nov 10, 2021 11:59 pm

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

ColonelMoutarde
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Re: ColonelMoutarde's training log

#3

Post by ColonelMoutarde » Thu Nov 11, 2021 12:02 am

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

ColonelMoutarde
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Re: ColonelMoutarde's training log

#4

Post by ColonelMoutarde » Fri Nov 12, 2021 1:16 am

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

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BenM
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Re: ColonelMoutarde's training log

#5

Post by BenM » Fri Nov 12, 2021 11:09 am

Welcome! Thanks for adding your log.

MarkKO
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Re: ColonelMoutarde's training log

#6

Post by MarkKO » Fri Nov 12, 2021 2:35 pm

Welcome!

ColonelMoutarde
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Re: ColonelMoutarde's training log

#7

Post by ColonelMoutarde » Sat Nov 13, 2021 2:37 am

Thanks for the welcome !

ColonelMoutarde
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Re: ColonelMoutarde's training log

#8

Post by ColonelMoutarde » Sat Nov 13, 2021 2:39 am

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

ColonelMoutarde
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Re: ColonelMoutarde's training log

#9

Post by ColonelMoutarde » Sat Nov 13, 2021 2:41 am

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.

ColonelMoutarde
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Re: ColonelMoutarde's training log

#10

Post by ColonelMoutarde » Mon Nov 15, 2021 12:00 am

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

ColonelMoutarde
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Re: ColonelMoutarde's training log

#11

Post by ColonelMoutarde » Wed Nov 17, 2021 1:21 am

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

ColonelMoutarde
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Re: ColonelMoutarde's training log

#12

Post by ColonelMoutarde » Fri Nov 19, 2021 1:16 am

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

ColonelMoutarde
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Re: ColonelMoutarde's training log

#13

Post by ColonelMoutarde » Sat Nov 20, 2021 1:21 am

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

ColonelMoutarde
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Re: ColonelMoutarde's training log

#14

Post by ColonelMoutarde » Sat Nov 20, 2021 1:23 am

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.

ColonelMoutarde
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Re: ColonelMoutarde's training log

#15

Post by ColonelMoutarde » Mon Nov 22, 2021 3:16 am

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

ColonelMoutarde
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Re: ColonelMoutarde's training log

#16

Post by ColonelMoutarde » Wed Nov 24, 2021 1:05 am

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

ColonelMoutarde
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Re: ColonelMoutarde's training log

#17

Post by ColonelMoutarde » Fri Nov 26, 2021 12:43 am

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

ColonelMoutarde
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Re: ColonelMoutarde's training log

#18

Post by ColonelMoutarde » Sun Nov 28, 2021 3:25 am

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

ColonelMoutarde
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Re: ColonelMoutarde's training log

#19

Post by ColonelMoutarde » Mon Dec 20, 2021 1:52 am

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

ColonelMoutarde
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Re: ColonelMoutarde's training log

#20

Post by ColonelMoutarde » Mon Dec 20, 2021 1:53 am

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

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