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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

My Training Log

11-24-12: Garage Gym Squat and Bench

Squat
Worked up to 10x300 (1 rep PR, plus no belt-300x9 was done with a belt): Squat 300x10 - YouTube

Bench
2x10x185 paused
1x12x185 paused: Paused bench 185x12 - YouTube

That's it. Been doing pull ups throughout the last few days since my dad got my brother a pull up bar that pops right in and out of the door frame, so I've just been doing pull ups whenever. Probably gotten about 50-100 reps total so far. Had a really great day today, this morning I met up with my training partner from the summer, who's gained about 20 lbs since I last saw him, and also gained a lot of strength. Gave him a technique retutorial on overhead press and did some reps with about 60 lbs. Picked up an iphone today, which I recorded the videos on, it's really nice, I love having a good camera, good ipod, and good phone all in 1 device. So the videos were easy to upload mobile right after I recorded them. Trained in my friend's garage today, all he had was 300 lbs of plates so I took that for a ride on squats, got 10 reps which is a 1 rep PR, and with no belt! That makes it really significant. Probably could have had 12-14 with a belt. The weight felt really heavy without it, but I still had a lot of strength. Technique didn't feel as good as usual because I've gotten into the bad habit of using the mirror as a crutch, so I need to start feeling my form more than looking for it in my reflection. Still, I like the video, it's got loud metal, a dirty mancave/garage gym complete with a punching bag, tools, car parts, and a bruce lee poster (not shown), and of course close long time friends I haven't seen since I left San Diego. My friend who's 6'8 makes my 5'11 self look super short in the squat video. About technique though, even though it felt off, I'm happy to see that high bar works pretty well for me, I'm confident that with a mirror and belt my technique is really really good, if it looked this good without those things, and with it feeling really sh*tty. Just gotta stop using those as a crutch. Bench I was really happy with, this bench was awkwardly high instead of awkwardly low like the ones at my college gym, but I was able to get some half decent leg drive, and looking at my bar path it looks great. I'm happy my strength is going back up, considering my unpaused PR with this weight is 15 reps, so 12 paused is pretty good. Can't wait to peak my strength in June and see where I"m at. Unfortunately everything still feels really heavy without wrist wraps. Either way I had a good day overall. After this I ate about a pound of steak along with a bunch of bread and a can of DR. Pepper. Good post workout meal, by dirty bulking standards. Oddly enough my weight seems to have been dropping since I came here, only about 202 right now and I was 205 on the same scale the night I arrived, after not eating for 7 hours on the train. I guess I should just disregard what my weight and appearance is and just focus on performance, since that's all that really matters, and when performance in place, everything else falls into place. I don't think my cardio is very good right now but my strength is definitely there. Might start incorporating steady state cardio after a conversation I had with a bodybuilder, and after measuring myself at a pretty high blood pressure on a possibly faulty, but possibly accurate, blood pressure machine. Lots of ideas storming in my head right now.
 
11-26-12: Small Session

1 leg Squats
50 on each leg

Incline Push ups
60 reps

Face Pulls
50x40 lbs

Flat Push Ups
Only 35 or 45

Behind the back drag rows
50x80 lbs

Sit Ups
50 sloppy ass reps

External rotations
A bunch (around 70-100 reps)

Good stuff, just trying to prevent atrophy as I wait until my next training day on Wednesday (squats). 1 legged squats are killer, but so far the only thing from the Jim Wendler 6 week rep challenge I've been able to do. Me and my friend's quads and glutes were practically cramping afterwards, he was only able to do about 35 reps on each leg and he was only doing about half the ROM I was. And he's usually equal endurance (but not strength =P) as me on upper body stuff. So I was happy with that. Incline push ups were good, I believe this is a 5 rep PR. Face pulls were good, not sure if I got 50 or 60 reps but I got a good trap and shoulder pump. My friend took a picture of me mid contraction and it looked really sick on the small iphone screen, but only decent on the big facebook screen. I'll keep it up there but it's not worth posting here. I was disappointed that I could only get 35 or 45 push ups (lost count a bit), either way it's a lot less than the inclines. Probably fatigue related, because my shoulders were already worked from inclines, and my upper back, where I tend to feel flat push ups the most, was already fried from face pulls. Either way I got a good chest pump to match my traps pump. BTB drag rows were good, not really sure what to call them but that's basically what it looks like, a drag row behind the back, starting around the glutes and ending at the top of the lower back. Did some sit ups and sucked at them, will need to start incorporating these into the small sessions, because my rectus abdominis is really weak. Did a bunch of external rotator stuff, might have mildly tweaked my shoulder benching on Friday, it was popping during my sets and I didn't think much of it, but the last 24-48 hours it's been really stiff and sore, my right shoulder only. Ext rotations only helped a little. Either way I'm glad that my rear delts are finally gaining significant size. I guess I'll just have to do some band rotations (could be another reason my shoulder popped on Fri, didn't have my bands, only warm up I did before bench was my squats and benching light).
 
Thanks Buildingup, you know how I love rambling about lifting :P!

11-28-12: 3x3 Squats

Squat
3x225
3x275 loose belt
3x315 loose belt
335 for 3 paused, beltless singles
3x315 medium belt

Good Mornings
2x12x135
1x15x135

Front Squat
5x135
3x185
3x225
3x255
3x275 (1 rep/15 lb PR!!!) tight belt

Pretty good day today. It's rainy, I slept really poorly last night (roommates kept waking me up) and I generally didn't feel too good going to the gym, so I just did requisite reps on squats. Decided I might as well get in some volume if I'm not going high intensity, and make the singles harder instead of trying to do a heavy triple with them, so I did them paused and beltless, then did 315 for 3 again afterwards. Very short rest periods in between, probably 2-3 mins, which is short compared to my usual 5-10 mins between work sets (warm up sets tend to be back to back though). Then I hit the GMs hard, did the constant tension thing again but it was surprisingly easy. I also tried to do short rest periods, but I ran into a friend who has grown a great beard for no shave November, so we talked about beards for a bit and I ended up resting about 5-6 mins instead of 2 mins before my last set of GMs. Decided to push for 15 reps instead, but 15 was surprisingly easy. I didn't feel too tired after racking that last set of GMs so I decided to see where I'm at on front squats by working up to a heavy triple. 275x3 felt really easy on my legs, my upper back was the weak link (maybe fatigued from GMs), my legs felt like I could get 6-8 reps. Good to see that high bar squatting has had a good carryover to both my hamstrings and my quads. And definitely a lot of glutes. 275x3 is a PR over my previous 275x2, and 260x3. No cardio today because a) I"m lazy, and b) it's raining.
 
11-29-12: Bench/Chins

Bench
3x175
6x225 paused (paused PR)
235 x 3 paused singles
17x175 unpaused (rep PR)

Chins
3xBW
3x25
3x45
5x55 (10 lb PR)

Dips
BWx10/10/10/12/10

Drag Rows
2x15x135 (10 shrugs first set, 15 shrugs second set)

Cable Curls
75 reps x 40 lbs

Cable Tricep Pushdowns
75 reps x 40 lbs

Rear Delt rotator raise
50 reps x 2.5 lbs

Pretty good day today. Felt pretty strong on bench, technique felt off a bit on the 6x225 set (lost some of my shoulder tuck getting it out of the rack), but all sets of 235 were good, and 175 was good except the last rep, where I sacrificed technique for weight by unpinching my shoulders. Should have stopped at 16, technique was good until then. Chins went well, even BW felt heavy for 3, probably due to fatigue from bench, but I managed to hit 55 for 5, which is just in line with my other PRs, 45x7 and 65x3. I"m pretty happy with this since I essentially repped 95% of my training max for 5. (in my spreadsheet calculations for chins I count bodyweight as 200, so I plug in my training max of 70 lbs added as 270, so while 55 isn't 95% of 70, 255 is 95% of 270). Dips went well, very high volume and a good chest pump. Next week I'll do 5x12. Drag rows were all right, my upper back felt pretty weak today, probably because I did front squats yesterday, and because my upper back was tired from bench. All the high rep stuff went well. Hopefully I'll see some gains from this session, it felt pretty solid.
 
Just weighed myself at 208. And I don't look much fatter at all. On one hand I'm stoked that I gained 4 lbs of mostly muscle in the last 2 weeks, but on the other I'm a little bummed because I know most of it is in my legs, so my bench hasn't gone up by very much but my bodyweight has. Still my shoulders do look a little bigger so I guess there's that.
 
No training today, way too busy and sore. Tomorrow I"ll do 5/3/1 overhead press, then mag/ort deadlifts, then some pull ups, and call it a day.
 
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