My Training Log

[amounirl]

12-18-15: Shoulders

Rdelt warmups and external rotations
2 sets before pressing and 1 set between every set of pressing (flyes and btn pulldowns)

Push Press
barx10 strict
95x8 strict
135x6 strict
185x3
205x2
225x1 (on the set I attempted 1 rep and didn't get it, then tried again after refocusing (but not rereacking) and banged that shit up. held at top for 10-15 sec
185x5 held last rep up top for 10 sec

flyes
2x12x25s

BTN Pulldown for rdelt
12x120
12x140
12x160
15x140

Rdelt Row
12x30s
12x40s
12x50s

Side Raise
10x10s
10x15s
10x20s
10x25s
10x20s
16x15s alternating

Rdelt BTN Pulldown
2x15x90

Upright Row
2x12x90
12x110->5x90->6x15s side raise
12x90

front raise and dylan exercise
12x25 lbs fr 15x25 lbs de

Tri pushdown
8x12 pyramid 30-40-50-50-60-50-40-40

Hammer curl
7x12 pyramid 25s-30s-35s-40s-30s-30s-25s

Tri Kickback and Forearm Roller
TK
2x12x10s
FR
1x10 lbs
1x20 lbs

 

[amounirl]

Great workouts overall this week, good pumps, strength is going up with my weight, and feeling amazing. Pretty surprising but I guess that the removed stresses of school, work, and biking, are really helping my recovery, even though I went for a fairly hard hike on weds and I'm going to kempo tomorrow (let's see how I feel tomorrow, ate a ton tonight so I'm optimistic).

Feels good to bulk again, I've been cutting for a long time but finally I'm lean enough and I can devote sufficient time to eating properly and reestablishing my habits. Looking forward to bulking to 230-240ish this winter, then cutting back down to 220, gonna add in some supplements in 2 weeks after 1 more week of heavy lifting then 1 deload week, then really hit the weights hard and make the size gains with heavy weight and high reps, as opposed to the low reps I've been doing as of late. Looking forward to bulking hard, eating a lot, while burning tons of calories at work and biking around. When training is going well, everything in life goes well.

 

[amounirl]

12-21-15: squatz

Squat
warmups
365x3
405x5 PR! I cut depth a bit though, thankfully I'm deloading the next 2 weeks so it's a good chance to relearn how to go loww
vid:
315x3 paused and very very low

1 leg standing leg curl
12x30
10x50
8x70
8x80

Leg Press
3x20x4 plates

Calf Press
4x12x225
12x315

Seated Calf Raise
6x12x3 plate
12x3.5 plate
15x3 plate

Tibialis Machine
5x12x45

Good Girl Bad Girl Machine
30x60/70/80

Good workout today. I cut depth a little on those squats so I'm gonna have to fix my technique. Still happy with the PR though, my knees travel forward which loses me some depth so I need to relearn how to push em out and drop in the hole. Been too quad dominant needa recactivate my hams n glutes. The next 2 weeks of deloads will help with that. Overall a good workout.

 

[amounirl]

I've been training bodybuilding style lately and haven't logged in a while. Hit some good PRs this week, yesterday I hit 2x6x275 on bb row followed by 15x225, last week I hit 225x16 on bench and today I hit 235x15, been training with higher reps. I'll try to get back into logging in the future