My Training Log

[amounirl]

3-7-13: Front Squat/Inclines

Front Squat
8x260 (25 lb PR)
3x300 (25 lb PR): Front squat 300x3 - YouTube
2x315 (40 lb PR): Front squat 315x2 - YouTube

Inclines
worked up to 8x185 (10 lb PR)

Rear Delt Raises and upright rows
a bunch of sets between sets of other stuff, probably at least 5 sets of each, most 10 reps, some as high as 20-30

Lat Pullovers
5x10x50

Pretty solid workout today. So that girl who I got pissed off about on Monday, I finally got her off my mind then out of nowhere I see her at the gym today. I've never seen her at the gym before, the entire 5 months I've been training here. I was happy with my 260x8, she left in the middle of the set and either didn't see me or was avoiding me, but seeing her inspired me to go heavier, I jumped up to 300 and smashed it for 3 (last rep paused), but I was still pissed off, so I hit 315x2. I got videos of both. Was still residually pissed off so I went hard on inclines, got a 10 lb PR, 185x8. Was really drained after blowing my load on the first 2 exercises, and my left bicep has felt a bit funky since benching on monday, so I didn't want to go heavy on chins. In fact, even nonweighted chins hurt. So I'll need to stretch that out and take some fish oil. I just did some lat work instead. Then I also did some upper back/rear delt work sporadically between sets.

Also feeling a bit under the weather. I no longer have access to a scale but I'm probably hovering around 200. Abs are smoothing out a bit but that could also be because I mixed a big serving of creatine into my protein shake yesterday. Only took it just that once, just for the hell of it, just for the GH benefits. It might have helped me hit these PRs today but I don't know. Doesn't matter, I'm just gonna keep lifting hard and getting stronger, that's my primary goal. I've been slacking on the cardio though, might do hill sprints tomorrow if I feel like it, which I probably won't. But I need to find some way to do cardio.

I guess the positive from the whole girl situation is it's giving me a lot of fuel for the gym. And I've realized I"m just going to have to accept her for who she is, accept myself for who I am, and accept the situation for what it is, and stop trying to change things, and just go with the flow. Just 1 more heavy session on Saturday, might bump that back to Sunday if I'm feeling too sore on Saturday, and do cardio on sat instead, then deload next week, where I'll be making up for the lack of volume work this week.

 

[amounirl]

Gonna go for a run in about an hour, too sore to do deads. But I'll do them tomorrow.

 

[NoFatChicks91]

Congrats on all those PRs man shit lol. You're just getting stronger and beastlier, very inspirational to me!

Sent from my SPH-L710 using EliteFitness

 

[NoFatChicks91]

Also dude, you need a talk to anyone about this girl drama hit me up. Guys like us can tackle these brutal workouts but the right woman can bring us to our knees. It's great workout fuel but outside of the gym it eats at you. So I'm here for you If you need me man.

Sent from my SPH-L710 using EliteFitness

 

[amounirl]

Thanks man, very well put. Likewise, if you need someone to talk to I'm here.

 

[amounirl]

3-10-13: Deads/OHP

Deads
worked up to 3x485, 20 lb PR/1 rep PR

OHP
worked up to 6x155 matches 6 rep PR

Barbell Rows (45 degree angle)
at least 5 sets of 10 with 135 along with 2 sets of pendlays

BTN Press
2x10x65
2x15x65

Low Bar Squat
10x245
5x275
6x315

Rear Delt Raises and Side Raises
3x10x10s

I think that's everything. Pretty good workout, lots of rage going in today. Worked up to a PR on deads, just took my time warming up and felt really solid by the time I got to my top set. Did 2 sets with each weight up to 4 plates, then went up to 455 and did 1 set, then did my set with 485. On the first of the 2 sets with each weight I'd focus on technique, and the 2nd I'd focus on exploding. Really works well for warming up deads. And I stretched a lot between sets as well. Probably my best technique on a PR ever, first 2 reps were perfect, I could tell I rounded a bit on the 3rd rep but not even that much, so it was still pretty solid. OHP was all right, something felt really off with my technique, I"m not sure what, twisted a bit on the 6th rep. Still managed to match my PR though so I can't complain, especially considering I weighed 198 this morning (gym finally got a scale again!), and had just PR'd on deads.

Decided to do some rows with the goal of helping my deadlift, hit the lower lats a lot more the way I was doing it as opposed to pendlays. Did some pendlays too for good measure. I was actually planning on doing the deadlift style rows between sets of OHP then pendlays between sets of BTN press, but that was a bad idea because pendlays and BTN press both hit the upper back hard so they were interfering with eachother. Next time I'll switch the 2, pendlays between OHP and deadlift style rows between BTNs. So I ended up not doing as many sets of pendlays as I'd planned. Still, got a really good shoulder/upper back pump from BTN press, and without tearing up my shoulders too much. My left shoulder is so bad though, the bicep where it attaches to the shoulder is all tender and sore all the time, my left rear delt doesn't exist, and my left front delt is even more overdeveloped than my right one. Been trying to up the upper back volume a lot to fix it but it doesn't seem to be working. That's all I can do though, so I'll keep trying. I think light BTN presses focusing on keeping the bar even will help, so I'm going to keep doing those.

Then I decided to low bar squat instead of doing GMs, felt pretty good, was only planning on doing 2x10x225 but I did 5 reps with 225 and it felt so easy. So I jumped up to 245 to do my 10 rep sets with that instead and then I got inspired to go heavier. So I just went up to 315 and was only planning on doing 3, but the last bit of rage I had this morning that I hadn't vented yet came into play and I busted out 3 more reps. Then I just hit shoulders kinda half assedly and called it a day.

 

[amounirl]

Also forgot to mention that the run I did yesterday is the longest run I've ever done since middle school, maybe even in my life, just under 2 miles.

 

[amounirl]

3-12-13: Squat/Bench Deload

Squat
4x5x225

Bench
2x5x185

DB Bench
4x10x75s

1 arm DB Rows
3x5x75s

Rear Delt Flyes
3x10x5s pause at top

DB Inclines
20x50s

DB Rear Delt Hang/swing
20x50s

BS Day today. Definitely needed the deload, even the low numbers I was lifting felt heavier than they should have. I'm also still really sore from Sunday. Sleep has been off these last 2 days for various reasons but hopefully tonight I can sleep well. Just wasn't feeling it at all today, training was mediocre, but I"m not worried about it because it's a deload day. Still, I need to fix my shoulder problems, my left shoulder especially is super messed up right now.

 

[amounirl]

The gym in my dorm opened up again today so I went in and did an upper body pumping session. Just a bunch of random movements with a focus on the side delts and back.

 

[amounirl]

3-15-13: Front Squat/Inclines/Chins Deload

Front Squat
5x165

Inclines
3x10x135

Chins
4x6xBW

Ham Curls
4x10x60

Dips
3x10
1x20

Rear Delt Work
4 sets of 10-15

Another easy BS session, I never like deload weeks. It takes the fulfillment out of the gym so it's just going through the motions lazily. But it's something I"ve definitely needed, physically and mentally. Left bicep surprisingly felt good on chins. I probably should be eating more but my whole schedule has been thrown off by several factors, including the fact that it's finals week. So I busted out a good set of dips just to not feel like a pussy. Plus there's a few things that have been marinating in my head, like the fact that somebody filed a lawsuit against one of my best friends for something he didn't even do, that somebody else we know did. They got the dean of our school to ban him from the dining hall we usually eat at, and from 2 of the dorms here, one which one of our other good friends lives in that we like to visit. So I put all that anger into that set, gotta have a way to vent somehow. But yeah, just one more deload day on Sunday, then real training on Tues, then I'm going home on Thurs! Overall life is turning around well, especially compared to last week.