My Training Log

[amounirl]

Thanks guys appreciate the support

 

[Buildingup24]

Nice squats dude. I took a page from you and squat outside the rack...Really makes you go lower and you push harder cuz no one wants to get crushed

 

[amounirl]

Thanks man, I usually squat in the rack actually but yeah just make sure you know how to dump the bar if you can't make it, or have a spotter.

 

[rustilldown]

Very nice squats sir!

 

[amounirl]

Thanks Rustill!

 

[amounirl]

1-9-13: OHP/Shoulders/Biceps

OHP (deload)
5xbar
5 sternum chin ups
5x75
5 sternum chin ups
5x95
5 sternum chin ups
5x105
5 sternum chin ups

DB OHP
5x10x40s

Barbell Curls
2x10x75
1x10x70

Rear raise side raise superset
3x10x15 lb dbs

Run
~.6 miles

Pretty good day today. Started off with a pretty good warmup, got my shoulders super loose. OHP was just a deload so nothing heavy, although I did really short rest periods and did sternum chins in between sets, got a good pump going already. DB OHP was good too, but relatively heavier, I'm not used to the movement so the last 1-3 reps of each set were grinders. Curls I started out strong but could barely get 10 reps with the 70 by the time I got to my 3rd set. Next week I"ll do 5x10x70. Got a crazy bicep pump though. Then did some DB raises: destroyed my traps and shoulders. Walking afterwards hurt because the movement of my arms when I walk was too much effort for my destroyed shoulders. Never had my shoulders this pumped or sore, ever. Looking forward to this routine a lot. Got a few pictures of myself with the crazy shoulder pump, when I flex I don't look that much bigger but since I was pumped, unflexed I looked massive, traps and shoulders popping like crazy. If I can find out how to upload pictures directly to a forum post I"ll put them up.

Since I didn't bring my gym bag today I decided to run back from the gym. It always seemed like a really long walk so I originally clocked it at 1-2 miles, but I looked it up on google maps just now and it's only about .6 miles or so. But anyways I ran back from the gym. Ran a lot harder than usual towards the end of the run since I knew exactly what distance more I'd have to run, since it wasn't on a treadmill and as made evident by the last sentence, I suck at gauging distance based on number of miles. Good stuff today.

 

[amounirl]

1-10-13: Deads/Back

Deadlift
4x365

Good Mornings
4x10x135

Barbell Rows
4x10x135

Short day today. I have a friend who's trying to gain muscle so I invited him to come to the gym with me. It took me a long ass time to teach him how to deadlift, plus I forgot my chalk and deadlift shoes and wasn't planning on going heavy today anyways being that it's a deload week. But eventually I did teach him, I feel very accomplished.

Anyways I had a time commitment so I had to cut the workout short after rows, but just getting back in the gym and working out was good. The bar was slipping like a motherfucker because I had no chalk, but I managed not to drop it.

 

[NoFatChicks91]

Yeah those heavy deads are a bitch without chalk or straps. Way to go teachin your buddy how to lift though man. That, to me, is the most satisfying thing to be able to do. Giving your hard earned knowledge and experience to help someone better themselves is a powerful gift!

 

[amounirl]

Yeah also the bar I was using had terrible knurling, no traction whatsoever. And I"m using a new grip where I"m holding it in my fingers instead of my palms to decrease the ROM. All those combined made 365 feel like 600 lbs to my hands.

And yeah it feels great to teach somebody who's motivated how to lift, and watch/help them progress. He's kind of motivated, enough so that the fact I"m not going out of my way to motivate him isn't hurting his progress, but not enough where I can feed off it. Either way that's why I want to be a personal trainer/strength coach, it's something that pays decently that I really enjoy doing.

 

[NoFatChicks91]

That would be an awesome job man!

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