Thread: Mitilldawn training log

Hey everyone,

So I decided to start a training/cycle log in order to start getting more involved in the community here. I've been lurking for a bit and am amazed by the amount of knowledge and experience here. My goal in starting this log is to receive constructive criticism, be held accountable by some fellow gym rats, and as stated before become a more active poster. My goals in the gym are 1.) to get strong as possible and 2.) to get strong as possible while still looking good. I have been contemplating competing in powerlifting, but want to reach a point where I'll be competitive.

A little background information. I have been involved in fitness for 13 years (currently 28). I've done everything from long distance running, calisthenics, cross fit, and bodybuilding style training. I ran a couple cycles (500 test a week) in my mid/ early twenties (23/24) but came to the conclusion I wasn't ready both mentally, and monetarily.


Currently, I am 8 weeks into 500 mgs of Test E a week. This time around I am much more prepared and have had no noticeable side effects. I plan on running this for 16 weeks and then cruising. I had blood work done Thursday and hope to have the results tomorrow. My diet consists of the traditional lean meats, whole grains, vegetables, eggs, and brown rice. 3400 calories a day, with a macro break down of 40% carbs, 30% protein, 30% fat. As of this morning I weighed in at 200 pounds on the dot, at 5ft 8in.

Training. I have been running 5/3/1 since the start of my cycle. I utilize the boring but big template, specifically where you do the opposite lift following the main lift i.e. squats then deadlifts. Depending on how I'm feeling I will also utilize joker sets and first set last. I typically do 10-30 minutes of cardio following a workout (currently in the military and must maintain cardiovascular fitness). On non-lifting days I usually try to get 30 minutes of exercise whether it's hiking, yoga, or low instensity interval training.

Today was my squat day.
Barbell squat
Warm up
95x10
135x8
185x6
Working sets
225x5
255x5
285x10- This was my plus set
295x5- Quads and glutes were still feeling tight so I only did one joker set
225x8
225x8

Deadlift
225x10
245x10
245x10
245x10
245x10

Core
5 sets of mason twists with a 25lb weight. 10 reps each side.

I did not do cardio today because I have people coming over for the big game and wanted to get everything ready prior to their arrival. Or so I told myself

Originally Posted by Marine

I will follow along for sure. On a side note I have known this guy for a long time. He is stand up as they come.

Thanks man!

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Originally Posted by Bullseye Forever

Well if Marine says your cool,then th that’s good enough for me!!! I’m subbed in too!!
Follow my log brother if you get a chance too


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Thanks, I'll do that!

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I'm gonna apologize in advance, my internet is currently not working, so I'm writing this up on my phone, so it may be poorly written.

Today was my overhead press day. I was able to hit the gym first thing in the morning, which is my preferred time.

Warm up
Barx10
65x10
65x8
Working sets
95x5
105x5
120x10-plus set
135x5 - struggled to knock this one out

DB bench
I did 3 warm up sets. Followed by 5 sets of 10 reps all with the 80lb DBs. At this point I was really getting into the workout.

Lat pulldown
5 sets of 10 reps. First set at 120, the last four at 130. Really focused on squeezing the muscles.

Cable face pulls
3 sets of 15 reps at 40lbs. Again, I focused on squeezing and contracting the muscles.

Lastly, I did 3 sets of ez bar curls with 40 lbs added to the bar for 10 reps. Gonna be honest, I've never been sure how much those bars weigh.

I finished with cardio. A total of 25 mintues on the treadmill, I started at 3.5mph to warmup, slowly ramping up the speed to 9.5mph and worked my way back down.

Overall, it was a good workout, I definitely need to work on my pressing.

I just read that you’re active military. Thank you for your service. I like how you’re laying your log out here. That sounded weird. Regardless, what are joker sets? Good luck attaining your goals with this run as well.


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Haha thanks! Now that you mention it is does sound a little weird. But no worries. Joker sets are just optional sets that come after the programmed sets. You're suppose to increase the weight by 5-10% and shoot for the number of reps that the week calls for. So in 5/3/1 the first week is 3 sets of 5 with the weight ramping up by 10% each set, with the last set actually being for as many reps as possible. So after that last set, you'd increase the weight 5-10% and shoot for 5 reps. They're just intended to increase volume. Hopefully, that makes sense.

Today, I get to the gym and go to change, only to realize I forgot to pack gym shorts. So I had to quickly run to kohl's and buy shorts. Just my kind of luck. lol

Anyway. Today was my deadlift day. I started with 10 minutes on the elliptical and went through my typical warm up.

Deadlift warm up
135x5
135x5
225x5

Working sets
285x3
315x3
365x8 - An 8 rep PR
I cut the weight down to focus on the movement, and form
225x5
225x5

Squats.
135x10
225x10
225x10
225x10
225x10
I was suppose to go for a 5th set, but I decided to same some in the tank for my squat day on Saturday. This was suppose to be at 50% of 1rm (185) but I sometimes get a little over zealous.

I finished with ab wheel rollouts, 5 sets of 10. Overall not a bad workout. I tried the pre-workout Hyde for the first time, and was very disappointed. I wouldn't necessarily give it a bad review, I know many who swear by it, but it gave me a headache. So just a heads up for anyone reading this, interested in giving it a shot.

Today was a non-lifting day. I did do 30 minutes of yoga to stay lose and prevent injury. If anyone is interested, Sean Vigue on Youtube is awesome for yoga. He cuts out all the extra crap that usually comes with yoga. Sticks to the actual workout.