My Training Log

[amounirl]

Yeah my dream job is to be the strength coach for a professional football team.

1-12-13: Bench/Chest/Lats/Tris

Bench Deload
worked up to 10x165
3-4 sets of 5 wide grip pull ups between sets

DB Bench
5x10x70s

Chest Supp Row
5x12x55s

Tricep Pushdowns
4x25x60 lbs

Wide Grip Face Pulls
4x25x50 lbs

Run
.6 miles fairly fast

Pretty good day today. Bench wasn't as bad as I thought it would be. Then again I didn't go heavy, but I think my bench actually has gone up since I left. I don't know what I'm going to do about lifting off heavy weights though. I might just have to get a spotter to lift off for me because with these shit J Hooks and thick bars I can't lift off my own weights without either losing tightness or putting my wrists in a shitty position. DB bench was good, really focused on the muscle and got a really good pump without tearing up my shoulders hardly at all. Chest supp rows kind of sucked but even though I hate the movement I'll just have to stick with it. At least it gives me a good arm and upper back pump. Tricep Pushdowns were good, tris were incredibly pumped and sore at the end. Then face pulls were also good, I actually looked pretty good in the mirror after this workout. Then since I didn't bring my gym bag I went for a short run. I need to keep doing the cardio though. Overall a good day. Legs tomorrow, first time in a while I've been looking forward to legs, even though it's an insanely high volume day and I know my legs will still be sore tomorrow, and even more sore afterwards, I'm really looking forward to getting a huge quad pump. Plus that incredible soreness inspires me to eat a lot more.

Also been leaning out a lot, haven't had much appetite, I think I know why, but anyways I'm about 198 right now. My testosterone definitely goes up when I'm at college as opposed to being back home, even though I get less sleep here, so I think that also plays a factor in me leaning out, along with not eating much.

 

[themondtster]

You should check out The Poliquin Institute, ran by Charles poliquin. They have different levels of coach training. Supposed to be real good.

 

[amounirl]

Thanks, I will

 

[amounirl]

1-13-13: Squat/Quads/Abs

Squat Deload
2x10x225 no belt

Hanging Leg raise
4x10

Leg Press
10x4 plates
10x3.5 plates
10x3 plates

Calf Raises
3x10
1x12 reps then drop sets

Pretty good leg day today. Squats were light and pretty easy, abs were good, leg press was hard as fuck. I've never really seriously leg pressed before, my friend who came with me who was struggling to squat 155x10 told me he could leg press 4 plates for 15 reps. So even though 2 plates felt hard to me (was focusing on the contraction and going really low and slow), I put it up to 4 plates and grinded out 10 reps, crazy hard exertion, 11 reps would have been failure. Form was a little sloppy, I was focused on moving weight not contracting the muscle. So I dropped it to 3.5 plates and did 8 reps focusing on the contraction before I had to get sloppy. So I dropped it to 3 plates, sat for a few minutes, and then got 10 good clean reps, the last one was the hardest grinder of the day though since not only was I trying to focus on the contraction, but I'd already basically gone to failure twice. Then calf raises I kind of just used random weights that felt hard for 10 reps. Either way, going on stairs, running, and everything else that takes some kind of exertion of the legs besides walking or standing is really difficult right now. So I got a good workout. My triceps are also super sore form yesterday, and my upper back, chest, and other upper body stuff are sore to a lesser extent. I might also add that yesterday I was outside at 1:00 AM far from my dorm and freezing my ass off so I got down and cranked out 50 push ups, got a good chest pump/soreness from it and also some tris haha. Good day today, shoulders on Wednesday, might do a small upper body pumping session tomorrow, and might go for a run tomorrow or the day after, depending on if I have time/feel like it/have the treadmill open.

 

[amounirl]

1-16-13: OHP/Shoulders/Biceps

OHP
Worked up to 7x145
12x115
about 4 sets of 5 chin ups between sets

DB OHP
3x10x35s
12x40s

Curls
2x10x70
1x10x60
2x10x45

Rear Delt Raise/Side Raise superset
3x10x15s

Decent day today, glad to see my strength is still there even though I"m losing weight and leaning out, not to mention I'm hardly getting any sleep, and I'm using the thick bars at the UCSB gym again. Had to go a bit lighter after heavy OHPs on assistance work, but repped out the DBs. Meant to do 5 sets on OHP but I was thinking in terms of leg day, 4 sets. So next week I"ll do 5x10x40s, even after heavy OHP. Curls were kinda bad, I got so pumped that I couldn't complete the ROM because working past the pump took too much strength. By the end of even 45 lbs I was struggling/cheating. Next week I"m just gonna go "too light" and make sure my technique is right. 45 lbs. Rear delts and side delts, I think since I had already done a lot of work, I felt really weak. I think next week I"ll just use the 10 lb DBs so I can really focus on that contraction. Deadlifts/back/hamstrings tomorrow.

 

[amounirl]

1-17-13: Deadlift/Back/Posterior Chain

Deadlift
3x365
3x405
3x455
1x475 grip hold 10 sec
1x405 grip hold 20 sec

Good Mornings
4x10x135

Pendlay Row
4x10x135

Kroc Row
15x55 right 12x55 left

Hamstring Curl
2x12x75

Ab Wheel
4x12

Pretty draining day today, legit 2 hour session. Deadlifts were shitty, my grip was incredibly weak, which made the lift feel harder. The first rep of each set was incredibly strong, like speed work, but the last rep of each set was a grinder because my grip was slipping terribly. Decided to do some grip holds at the end to try to help fix that for next time, we'll see what happens. GMs were alright, just really tiring after deads. Pendlay rows were also incredibly tiring after all I already did. Did some kroc rows with a towel wrapped around the DB to help build my grip more, grip failed at 15 on the right and 12 on the left. Hamstring curls were going well but my calves started to cramp towards the end, maybe I need to take more carbs or start creatine, or just build work capacity. I"ll do creatine for a bit until my work capacity goes up, and I'll go lighter next week. Ab wheel was also tiring. Overall a very draining session, my hands are still shaking an hour later.

 

[rustilldown]

That is an impressive deadlift bro. I am going to follow closely see when you break the 500

 

[amounirl]

Thanks, I've broken 500 3 times before, gotten it on video each time if you want to check my youtube channel, yesterday was honestly a terrible day, my grip sucked.

 

[NoFatChicks91]

Don't discount yourself man that deadlift is still so fucking beastly. You could damn well hit 700 one day no shit. Keep at it my friend.

 

[amounirl]

Thanks man I hope so, just gotta get my grip up. Fingers and forearms are sore as hell today.