PPC#12 workout log

PPC#12

Manager
I'm starting a 12 week routine just to get into it. I made it myself. Not changing diet or focusing on anything specific, just trying to get going and sticking with it. I'm going to log my workouts here like you guys to help keep myself motivated and track any gains.

Weeks 1-3 rep range 10-15
Weeks 4-6 rep range 8-10
Weeks 7-9 rep range 6-8
Weeks 10-12 rep range 4-6

Chest/tris/abs. Date-12/11/13

Wt.-191

Warmup-5 minute treadmill/30 rep bar only

Bench press
Wt-135
Reps-10
Wt-135
Reps-10
Wt-155
Reps-7

Incline DB press
Wt-45s
Reps-10
Wt-45s
Reps-10
Wt-45s
Reps-8

Incline DB flyes
Wt-35s
Reps-8
Wt-30s
Reps-10
Wt-30s
Reps-10

Cable crossover
Wt-25
Reps-12
Wt-30
Reps-10
Wt-30
Reps-10

Close grip Bench
Wt-95
Reps-10
Wt-105
Reps-10
Wt-115
Reps-6

Skullcrushers
Wt-50
Reps-10
Wt-40
Reps-10
Wt-40
Reps-9

Rope press down
Wt-80
Reps-7
Wt-60
Reps-9
Wt-40
Reps-16

Abs/cardio


Notes: no soreness yet. I'm sure it will come tomorrow. Still shaky though. If you think this is weak, stay tuned for leg day! Lol. That will be laughable.
 
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Dirt27

Cage Bomb Hero
Good job! Don't worry about the weight so much, just get in there and do it. Admire how you are just going to do your own program. Don't know how packed your gym is or gets but during peak hours you may have to get creative with your exercises. I noticed you only wanted to do a 12-week program. Can I make a suggestion? (I promise it's worth the price you paid!) divide it into four 3-week sessions. The first work on muscular endurance, the second hypertrophy, third strength, fourth power. Your reps would go from 10-15, 8-10, 6-8, and 4-6 respective to each quarter. Rest time in between sets would also get longer, 30-45secs, 60-90secs, 90-120secs, and 2-5mins, again with respect to the quarter.
 

PPC#12

Manager
Thanks dirt. I actually like that idea a lot. I think I will shoot for that. Going to do back and bis today after work. I'll work in the 10-15 rep range. I'm pretty lucky as far as the gym I go to goes. I either go at 430 am, obviously dead. Or right after work at 330 which is early enough that it isn't packed yet.
 

tap2284

Watching baseball somewhere
If you are gonna work into the muscular endurance range, be sure weights are light enough to get the reps in. 15-20 reps for endurance but don't want weight too heavy you get 8 on the last set.
 

PPC#12

Manager
Back/bis/forearms Date-12/12/13

Wt.-192

BB row
Wt-95
Reps-12
Wt-95
Reps-12
Wt-95
Reps-12

Lat pull down
Wt-100
Reps-15
Wt-120
Reps-12
Wt-100
Reps-15

Cable row
Wt-100
Reps-15
Wt-100
Reps-12
Wt-90
Reps-14

BB curl
Wt-45
Reps-15
Wt-55
Reps-8...fail
Wt-45
Reps-12

DB hammer curl
Wt-25s
Reps-10
Wt-20s
Reps-13
Wt-20s
Reps-13

Preacher curl
Wt-bar
Reps-25
Wt-40
Reps-15
Wt-40
Reps-15

DB wrist curls-3 sets forward-30s
3 sets reverse grip-15
 

KangarooNokona

Kangabilly
Props to you. I don't use this site for softball anymore I just use it strictly for logging my info lol it helps keep me in check and on track especially diet wise since I post my diet.

Just remember when making goals to think of it as a marathon and not a race.
 
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PPC#12

Manager
Mixed legs and shoulders together today since I missed yesterday (had to help the old lady's sister and brother in law move). I've come to realize I do not enjoy going lighter and doing more reps?? I feel like I'm just going though the motions and get lazy. Anyway my lower back is killing me. Never had back pain like this in my life. I had a little before my workout today not sure from what but now it's just terrible.

12/14/13.

Wt-188

Squat
135x12
135x12
135x10

Overhead press
75x15
85x12
75x13

Leg ext.
60x12
60x12

Side lateral DB raise
15sx15
20sx10
15sx15

Seated calf raise
45x20
45x20
45x20

DB shrugs
55sx12
55sx12

Upright row
40x20
50x14
60x10

Burnout overhead press
Bar x 28
 

Dirt27

Cage Bomb Hero
^^^^yeah I know what you mean when you say it feels like you are just being lazy, working out can always get kind of stale, that's why it is important to get creative with your exercises and constantly mix them up. Are you keeping to the 30seconds in between sets? That doesn't allow much time for boredom! As far as your lower back, what sort of warm-up (s) are you doing prior? A good 10mins of dynamic stretching should be enough, followed by 5-10mins of static stretching post workout. Your back problem could be a number of things, soreness, bad form, not being loose, etc. Mine used to bother me tremendously because my core was weak. Rest it for a few days, no squats, no overhead lifts, no deads and warm-up/stretch throughout the day. If it doesn't get better, you may need to see a professional! Soreness is ok, pain is bad.
 

PPC#12

Manager
Well that is one problem. I didn't warm up at all. Just wen in and started squatting. It doesn't feel like sore muscle. It just hurts to bend or sit straight.
 

grubd

Banned User
Back pain is a b. Try just doing main lifts and building a solid base/core with fewer exercises. Once you have been at it for 2/3 months start adding in the bodybuilding auxiliary lifts back in. Don't forget to work your lower back when it is feeling healthy again.
 

PPC#12

Manager
Took a little over a week off from my back being Fd up. Still have a little soreness and is stiff from time to time but I returned to the gym last thursday. I've been working out with my cousin though now on his routine for football. But it's nice having a spotter. He's been helping my a lot. Pretty big boy for his age at 6'5" 235 and will only be 20 in February. (Tight end). I will begin tracking again today. I don't have any numbers but did shoulders on Thursday, back on Friday and bis/tris on Saturday.

Will update tonight or tomorrow morning with today's chest workout.
 

grubd

Banned User
Is he still playing football? That split sounds like typical bodybuilding, not an athletic training program.
 

PPC#12

Manager
Haha yeah I know. He doesn't like his training with the team and stuff. He half asses it and then works out on his own.
 

Fro Joe

Snowden is a hero.
Is he still playing football? That split sounds like typical bodybuilding, not an athletic training program.

Haha yeah I know. He doesn't like his training with the team and stuff. He half asses it and then works out on his own.

He should probably stick with the football workouts after seeing this program. This program is to look good with your shirt off not improve performance.
 

grubd

Banned User
Yup, when I went to Central Michigan I'd see football players coming in the sac and doing bicep workouts instead of using the state of the art training facility. Didn't know who they were because they were the ones that never saw the field. One time though I did see Jerry Seymour an amazing talent but had a criminal problem that derailed his career, squatting like a boss. He was 5'5 220 and a tank. He ripped off some big runs in Spartan Stadium.
 

PPC#12

Manager
12/30/13. Wt-192

Bench press
135x12
155x12
175x8
185x6
205x4

Incline bench
135x9
135x8
135x8

Incline DB flyes
35s x 10
35s x 9

Horizontal calf press
230x20
270x14
270x13
180x24
180x22
 

PPC#12

Manager
12/30/13. Wt-192

Bench press
135x12
155x12
175x8
185x6
205x4

Incline bench
135x9
135x8
135x8

Incline DB flyes
35s x 10
35s x 9

Horizontal calf press
230x20
270x14
270x13
180x24
180x22
 

PPC#12

Manager
1/1/14 starting the year off right

Bike-15 min.

Leg press
225x12
315x10
315x8
225x10

Overhead press BB
135x10
155x6
135x9
135x8

Lateral raise (pully)
20x12
20x12
30x7

Leg ext.
80x15
100x8
80x13

Shoulder press (fw machine)
90x14
140x8
140x7
 

PPC#12

Manager
1/2/14-shoulders

1/3/14-arms


Didn't have much time to get one and make record of weights and stuff until today

1/4/14

Bench press
135-12
155-12
175-9
185-7
205-4
225-2
245-1

Incline DB press
45x15
55x12
65x8

Decline FW machine
180x12
270x8
270x7

Cable flyes
40x12
50x11
60x8
70x5


1/5/14

Squat
135x10
225 felt it in my back instantly and stopped, went to leg press

Leg press
225x15
315x10
315x9

Leg ext (single leg)
45x12
45x12
45x12

Leg curl (single leg)
70x10
70x10
70x10

Horizontal seated calf press
230x15
230x15
230x12
 
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PPC#12

Manager
1/6/14

No spotter today and had extra time so did back AND shoulders

Overhead press (smith machine)
135x10
155x10
175x5
135x9

Lat pull down
120x12 wide
140x10 wide
140x10 close
140x9 close
120x12 wide

Lateral DB raises
20x10
20x10
20x10

Rear delt DB raises
15x10
15x10
15x10

FW row machine
180x10 outside grip
180x10 inside
230x8 outside
230x8 inside

FW shoulder press
90x12
130x10
130x9

Called it quits
 

PPC#12

Manager
Well, I have obviously not been posting in here but have not stopped my training. I just wanted to post two milestones I hit yesterday and today that I'm pretty proud of myself for.

Squat- 315x3

Bench- 275x1
 
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