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My Training Log
- Thread starter amounirl
- Start date
themondtster
New member
Impressive vids. You've made alot of progress since the start of this log.
from my Transformer Prime
from my Transformer Prime
4-8-12: Strongman Sunday
2.5 Inch Axle Clean and Press
3xbar w/ tires (92 lbs)
3x112
3x142
3x152
5x132 (kept it light so I wouldn't further screw up my back)
Circus Dumbbell Press
3 Cleans and 5 Presses with 50
Same thing with 60
3x70
1x85
A Bunch of Tire Pulls of Different Weights and Distances
Here's the best one: ~400 lb Tire Arm Over Arm Pull/Pulling "Medley" - YouTube
Farmer's Picks
A couple warm up sets leading up to:
5x600: 5x600 Farmer's Pick - YouTube
2.5 Inch Axle Clean and Press
3xbar w/ tires (92 lbs)
3x112
3x142
3x152
5x132 (kept it light so I wouldn't further screw up my back)
Circus Dumbbell Press
3 Cleans and 5 Presses with 50
Same thing with 60
3x70
1x85
A Bunch of Tire Pulls of Different Weights and Distances
Here's the best one: ~400 lb Tire Arm Over Arm Pull/Pulling "Medley" - YouTube
Farmer's Picks
A couple warm up sets leading up to:
5x600: 5x600 Farmer's Pick - YouTube
spikester
New member
Good lifting man. If you want a lil help bud not saying you don't know what your doing just throwing my 2 cents in. When your squatting - 2 (short) steps back and one out to get set, this will save a lot of energy instead of the 3 large and one out. Also when coming down come down slower before that spring at bottom and head up high, this will help keep your back straight. Keep up the hard work man looking good.
4-10-12: Squats
Squat
5xbar
5x135
5x185
5x245
5x295
Added Belt
5x325
Front Squat
3x135
3x185
5x225
5x225
5x245
Sumo SLDL
5x135
5x185
5x225
3x5x275
Man I'm toast from this workout. I'm adjusting my diet so instead of trying to cut on low carbs, I'm going to start just eating clean, some carbs included for the anabolic effect, but no more fast food or nasty crap, no more simple sugars except once in a while, and just no more low quality food in general. I'm still gonna eat a lot of calories so I can hit 405-300-500 by the time I turn 18 on June 8th, whether or not that means bulking a bit.
I've recently been feeling like I look smaller and fatter every day and I think I figured out why. I've been neglecting my protein intake, ever since I became less anal about diet my protein intake has been declining. I was always skeptical about the whole 1g per lb of bodyweight per day thing, and while I still am, I think I went too low. I'm bumping up my protein to about 150g-200g per day so I'm hopefully getting enough. I've started taking creatine so hopefully I can get big and strong enough to smash those numbers on my birthday!
Squat
5xbar
5x135
5x185
5x245
5x295
Added Belt
5x325
Front Squat
3x135
3x185
5x225
5x225
5x245
Sumo SLDL
5x135
5x185
5x225
3x5x275
Man I'm toast from this workout. I'm adjusting my diet so instead of trying to cut on low carbs, I'm going to start just eating clean, some carbs included for the anabolic effect, but no more fast food or nasty crap, no more simple sugars except once in a while, and just no more low quality food in general. I'm still gonna eat a lot of calories so I can hit 405-300-500 by the time I turn 18 on June 8th, whether or not that means bulking a bit.
I've recently been feeling like I look smaller and fatter every day and I think I figured out why. I've been neglecting my protein intake, ever since I became less anal about diet my protein intake has been declining. I was always skeptical about the whole 1g per lb of bodyweight per day thing, and while I still am, I think I went too low. I'm bumping up my protein to about 150g-200g per day so I'm hopefully getting enough. I've started taking creatine so hopefully I can get big and strong enough to smash those numbers on my birthday!
4-11-12: Bench/Upper Body
Bench
5xbar
5x135
5x185
1x225
2x245 (not even close to 3, completely stalled in the middle)
5x225 (at least I matched my old 5 rep PR)
3x225 (way too fatigued)
Liftoff only: 275x8 sec
Dynamic:
3x3x135+bands
Neutral Grip Pull ups
2x5xBW
2x5xBW+10
This workout in the gym sucked, very emasculating. I only had about 45 mins because I slept in and my buddies were leaving, since they had already been there for 1 hour before I got there (and I was there with them on a guest pass). I felt weak and tired and generally like crap. We went out to eat and when I got home about 2 hours after my gym workout I decided I'd do some bodyweight stuff, so I actually got a really good workout:
Neutral Grip Pull Ups
BWx8,8,6,5,4,4
Incline Push Ups (feet on a bench, hands on the ground)
A couple random sets, I think I did BWx8,8,15,15
Dips
BWx12,10
BWx5, rest 20 sec, BWx3, rest 20 sec, BWx3, rest 35 sec, BWx5
That was really refreshing, because I haven't done BW stuff in a long time, and since I was all by myself, I used short rest periods. I always feel like a fat slob sitting around and using 5-10 min rest periods in the gym, so even though I couldn't get as many reps, it was nice. It started raining in the middle of my pull ups, which kind of screwed me up on the grip and made them harder, which also forced me to dig deeper and do even shorter rest periods, but I got a rush of testosterone and pulled my shirt off, and the rain felt great, also very refreshing. My muscles were incredibly pumped afterwards, so I jumped on the scale and weighed in at 197.5 (maybe from the creatine). I feel like a man again, hopefully this will help me gain back the small amount of muscle I might have lost from my protein slip-up, and more.
One interesting thing is part of the guest pass/trial at the gym was that I got to take a free bodyfat test. They gave me this device I was supposed to hold at arms length that told me I was 21% bodyfat. I honestly think that's BS, some marketing gimmick that's supposed to make you want to buy a personal trainer. My buddy who was 18% with calipers did the same test and got 24%. I'm probably more around 15 or 16%, because I can still see my abs in good lighting, and still see them in okay lighting when I flex. Plus I can always see my quads' definition even in bad lighting.
Either way, I managed to salvage a crappy lifting day and turn it into a decently good one!
Bench
5xbar
5x135
5x185
1x225
2x245 (not even close to 3, completely stalled in the middle)
5x225 (at least I matched my old 5 rep PR)
3x225 (way too fatigued)
Liftoff only: 275x8 sec
Dynamic:
3x3x135+bands
Neutral Grip Pull ups
2x5xBW
2x5xBW+10
This workout in the gym sucked, very emasculating. I only had about 45 mins because I slept in and my buddies were leaving, since they had already been there for 1 hour before I got there (and I was there with them on a guest pass). I felt weak and tired and generally like crap. We went out to eat and when I got home about 2 hours after my gym workout I decided I'd do some bodyweight stuff, so I actually got a really good workout:
Neutral Grip Pull Ups
BWx8,8,6,5,4,4
Incline Push Ups (feet on a bench, hands on the ground)
A couple random sets, I think I did BWx8,8,15,15
Dips
BWx12,10
BWx5, rest 20 sec, BWx3, rest 20 sec, BWx3, rest 35 sec, BWx5
That was really refreshing, because I haven't done BW stuff in a long time, and since I was all by myself, I used short rest periods. I always feel like a fat slob sitting around and using 5-10 min rest periods in the gym, so even though I couldn't get as many reps, it was nice. It started raining in the middle of my pull ups, which kind of screwed me up on the grip and made them harder, which also forced me to dig deeper and do even shorter rest periods, but I got a rush of testosterone and pulled my shirt off, and the rain felt great, also very refreshing. My muscles were incredibly pumped afterwards, so I jumped on the scale and weighed in at 197.5 (maybe from the creatine). I feel like a man again, hopefully this will help me gain back the small amount of muscle I might have lost from my protein slip-up, and more.
One interesting thing is part of the guest pass/trial at the gym was that I got to take a free bodyfat test. They gave me this device I was supposed to hold at arms length that told me I was 21% bodyfat. I honestly think that's BS, some marketing gimmick that's supposed to make you want to buy a personal trainer. My buddy who was 18% with calipers did the same test and got 24%. I'm probably more around 15 or 16%, because I can still see my abs in good lighting, and still see them in okay lighting when I flex. Plus I can always see my quads' definition even in bad lighting.
Either way, I managed to salvage a crappy lifting day and turn it into a decently good one!
I kind of got bungled yesterday, my family went on a road trip so I was really busy all day, then I had no gym to train in. When I got home it was really late and I was way too tired to go get a guest pass to 24 hour fitness or something so I just went to the park and did this workout to keep my muscles from atrophying:
3 sets of 5 rep, rest 20 sec, 5 rep hammer pull ups (30 reps total)
2 ~100 yard/meter hill sprints
1 ~100 yard/meter flat ground sprint
3 handstand push ups
2x15 incline push ups (feet on a bench)
Thankfully school is starting next week so I'm just going to carry on normally, with an upper back day on Monday since I won't be training strongman today. Tuesday I'm going to attempt 4x365 squat and then do front squats 5x225, 5,5x245, then hook grip rack pulls up to around 5 plates to make sure my grip is solid for deadlifts on friday. On deadlift/OHP day I'm just going to do 3x8 OHP and carry on the cycle from there, with 5/3/1 OHP on my deadlift deload day. This unplanned "deload" could be a blessing in disguise, my back/spine has been screwed up from kempo and strongman for the last few weeks so this might be just what I needed.
3 sets of 5 rep, rest 20 sec, 5 rep hammer pull ups (30 reps total)
2 ~100 yard/meter hill sprints
1 ~100 yard/meter flat ground sprint
3 handstand push ups
2x15 incline push ups (feet on a bench)
Thankfully school is starting next week so I'm just going to carry on normally, with an upper back day on Monday since I won't be training strongman today. Tuesday I'm going to attempt 4x365 squat and then do front squats 5x225, 5,5x245, then hook grip rack pulls up to around 5 plates to make sure my grip is solid for deadlifts on friday. On deadlift/OHP day I'm just going to do 3x8 OHP and carry on the cycle from there, with 5/3/1 OHP on my deadlift deload day. This unplanned "deload" could be a blessing in disguise, my back/spine has been screwed up from kempo and strongman for the last few weeks so this might be just what I needed.
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