Please Scroll Down to See Forums Below 
Buildingup24
New member
Or powerlift type squat n do fronts for quads
My Training Log
- Thread starter amounirl
- Start date
3-26-13: Shoulders/chest
Incline Bench
3x6x155
12x155 (PR over 135x10)
Non Strict Face Pulls
3x10xheavy last set drop setted followed by 10-12 light reps strict
Behind Neck Press
2x15x75
2x15x65
Rear to Side Raise superset
3x10x15 lb DBs not strict last set followed by drop set with 5 lb DBs strict
Cable Cross Pull Side Raises
3 or 5 sets of 10 with light weight strict
Low pulley chest flyes
3 or 5 sets of 10 with medium weight fairly strict but bent arms
High Pulley chest flyes
3 or 5 sets of 10 with light weight strict
Strict Face Pulls
3x10xlight
Great session with my 9th grade video film teacher. He's been lifting hard and is about 10 lbs lighter than me but his upper body is about the same size. Fun stuff, made a lot of muscles burn like they haven't burned before or haven't burned in a long time. Also got a PR on inclines by accident. Might be the creatine though.
3-27-13: Back
Deads
worked up to 3x3x405 no belt
Chins
3x6 strict
1x10 not strict but not kipping
Barbell Rows deadlift angle
5x10x135 not strict but not cheating either, movement initiated by the lats and minimal swinging
Lat Pulldowns
3x10xBS weight
Didn't have my belt so I couldn't do any serious deads. Still, I think this is the heaviest I've gone without a belt, either ever, or in a while. Upper body is incredibly sore today and lower is slightly still sore from monday, except my calves which are still really sore, don't know how sore I'll be tomorrow. Pretty stoked because my shoulders, chest, and biceps haven't been this sore in a long time, and I don't think my shoulders have ever been this sore. Hit the back decently today but not as hard as I hit everything yesterday, wasn't feelin it today so session turned to BS pretty quick. Really liking this non strict form stuff though, I can get way sorer, especially in hard to hit muscles, not to mention it's a lot funner. While soreness isn't necessarily an indicator for growth, it's still exciting to know i"m hitting these muscles I had trouble hitting before. Was cramping a bit in kempo today probably just due to dehydration compounded by creatine usage. Just 5g/day. I don't know if it's the 4 or 5 doses of creatine I've had so far or if it's the more bodybuilding geared training with non strict form on a lot of movements but I"m 5 lbs heavier already and look way bigger, especially in the shoulders and chest. I'm feeling pretty good about my training right now even if I'm not moving any incredible weight. Maybe the next 2 months will have to be bodybuilding focused, and maybe that's not a bad thing.
Incline Bench
3x6x155
12x155 (PR over 135x10)
Non Strict Face Pulls
3x10xheavy last set drop setted followed by 10-12 light reps strict
Behind Neck Press
2x15x75
2x15x65
Rear to Side Raise superset
3x10x15 lb DBs not strict last set followed by drop set with 5 lb DBs strict
Cable Cross Pull Side Raises
3 or 5 sets of 10 with light weight strict
Low pulley chest flyes
3 or 5 sets of 10 with medium weight fairly strict but bent arms
High Pulley chest flyes
3 or 5 sets of 10 with light weight strict
Strict Face Pulls
3x10xlight
Great session with my 9th grade video film teacher. He's been lifting hard and is about 10 lbs lighter than me but his upper body is about the same size. Fun stuff, made a lot of muscles burn like they haven't burned before or haven't burned in a long time. Also got a PR on inclines by accident. Might be the creatine though.
3-27-13: Back
Deads
worked up to 3x3x405 no belt
Chins
3x6 strict
1x10 not strict but not kipping
Barbell Rows deadlift angle
5x10x135 not strict but not cheating either, movement initiated by the lats and minimal swinging
Lat Pulldowns
3x10xBS weight
Didn't have my belt so I couldn't do any serious deads. Still, I think this is the heaviest I've gone without a belt, either ever, or in a while. Upper body is incredibly sore today and lower is slightly still sore from monday, except my calves which are still really sore, don't know how sore I'll be tomorrow. Pretty stoked because my shoulders, chest, and biceps haven't been this sore in a long time, and I don't think my shoulders have ever been this sore. Hit the back decently today but not as hard as I hit everything yesterday, wasn't feelin it today so session turned to BS pretty quick. Really liking this non strict form stuff though, I can get way sorer, especially in hard to hit muscles, not to mention it's a lot funner. While soreness isn't necessarily an indicator for growth, it's still exciting to know i"m hitting these muscles I had trouble hitting before. Was cramping a bit in kempo today probably just due to dehydration compounded by creatine usage. Just 5g/day. I don't know if it's the 4 or 5 doses of creatine I've had so far or if it's the more bodybuilding geared training with non strict form on a lot of movements but I"m 5 lbs heavier already and look way bigger, especially in the shoulders and chest. I'm feeling pretty good about my training right now even if I'm not moving any incredible weight. Maybe the next 2 months will have to be bodybuilding focused, and maybe that's not a bad thing.
3-28-13: Triceps/Shoulders
Close Grip Bench
3x6x185
12x185
Weighted Dips
10xBW
6x25
6x45
10x45
Tricep Pushdowns
4 or 5 sets of 10 with varying weights
Seated Side Raises
5x10x15s
Tricep Kickbacks
2x10xnotevenworthmentioningtheweight
Pretty BS session today. Still really sore from Tuesday so I didn't want to overdo it, plus I went to kempo right before this so I was kind of worn out beforehand. I've got a million reasons and excuses, but what matters is that this was a BS session if I ever had one. First time doing weighted dips in a while, surprisingly no shoulder pain so that was good. BS sessions left and right, once I get back into my rhythm at school I should be good on the workouts but right now I"m kind of in unstructured spring break limbo mode.
Close Grip Bench
3x6x185
12x185
Weighted Dips
10xBW
6x25
6x45
10x45
Tricep Pushdowns
4 or 5 sets of 10 with varying weights
Seated Side Raises
5x10x15s
Tricep Kickbacks
2x10xnotevenworthmentioningtheweight
Pretty BS session today. Still really sore from Tuesday so I didn't want to overdo it, plus I went to kempo right before this so I was kind of worn out beforehand. I've got a million reasons and excuses, but what matters is that this was a BS session if I ever had one. First time doing weighted dips in a while, surprisingly no shoulder pain so that was good. BS sessions left and right, once I get back into my rhythm at school I should be good on the workouts but right now I"m kind of in unstructured spring break limbo mode.
3-29-13: Legs/Forearms
Beltless Front Squat
4x275
Beltless Squat
8x275
10x245
Forearm Extension
3x10x30
Hammer Curls Lying on incline bench
5x10x22.5s
Pretty good session today. Forgot to train calves and abs but yeah just went in and did my thing. Got a PR on front squats, without even using my belt, then had some shitty squats, then just bsed some forearm stuff. Just a quick session. Tomorrow should be better.
Beltless Front Squat
4x275
Beltless Squat
8x275
10x245
Forearm Extension
3x10x30
Hammer Curls Lying on incline bench
5x10x22.5s
Pretty good session today. Forgot to train calves and abs but yeah just went in and did my thing. Got a PR on front squats, without even using my belt, then had some shitty squats, then just bsed some forearm stuff. Just a quick session. Tomorrow should be better.
Buildingup24
New member
Try tricep kickbacks on a cable- I honestly use the smallest weight possible, I feel insignificant but the MMC of that movement is so good
I'll have to try that next week on tricep day, thanks!
3-30-13: Chest/Traps
Bench
worked up to a big pr of 6x255: Bench 255x6 - YouTube
Drag Rows
10x135
10x155
10x135
Upright Rows
3x10x95
DB Bench
3x10x85s
T Bar Rows Machine
3x10x2 plates
Chest Flys
5x10
Rear Delt Flys
2x10x10 lb DBs 3x10 machine
Smith Machine Shrugs
3x15x185
Pretty good day today. In case you didn't see it, PR: Bench 255x6 - YouTube
Not gonna get too excited about this because it was done with a thin bar and on creatine. That being said I think I can hit 315 by my birthday on June 8th this year, even with the thick bars. Probably not paused, and probably not without creatine, but I'm not saying it's impossible, we'll see. Everything else was pretty good, my traps are weaker than I expected, so I guess that's good I've devoted a day to them. Still working out the kinks in this new routine but I think it's gonna turn out real well. Just gonna have to play with it and go by feel a bit until I can settle with something I like.
3-30-13: Chest/Traps
Bench
worked up to a big pr of 6x255: Bench 255x6 - YouTube
Drag Rows
10x135
10x155
10x135
Upright Rows
3x10x95
DB Bench
3x10x85s
T Bar Rows Machine
3x10x2 plates
Chest Flys
5x10
Rear Delt Flys
2x10x10 lb DBs 3x10 machine
Smith Machine Shrugs
3x15x185
Pretty good day today. In case you didn't see it, PR: Bench 255x6 - YouTube
Not gonna get too excited about this because it was done with a thin bar and on creatine. That being said I think I can hit 315 by my birthday on June 8th this year, even with the thick bars. Probably not paused, and probably not without creatine, but I'm not saying it's impossible, we'll see. Everything else was pretty good, my traps are weaker than I expected, so I guess that's good I've devoted a day to them. Still working out the kinks in this new routine but I think it's gonna turn out real well. Just gonna have to play with it and go by feel a bit until I can settle with something I like.
4-1-13: Squats/Legs/Biceps
Squat
worked up to 5x345 which is a 10 lb/1 rep PR
1x365 paused easy
Curls
10x75 strict
10x95 cheat
2x10x27.5 strict reverse curl
Hamstring Curl
3x12x60
Quad Extension
3x12x60
Calf Raise
5x10x50
Behind Back Wrist Curl
5x12x70
Pretty good workout today. First workout back at school, saw a bunch of people I knew at the gym that I never usually see because I never train at this time on a weekday, but I didn't get too distracted. Went to the gym straight from class, kind of like doing it that way, since class is much closer to the gym than my dorm. Went to the dining halls after and had 2 glasses of milk with broccoli and creatine, then I'm going back in about an hour to have a real meal.
Squats felt really good, got the technique down surprisingly well today. It was nice to have a belt again. Curls were all right, managed to get 75x10 strict but I had to cheat a lot on 95. I feel like when my biceps get a pump I can't complete the reps without cheating unless I go super light, like 45 lbs. The 75 wasn't hard, I might even be able to do 95x10 without a pump strict, but since I use a straight bar I can't do anything heavy with a pump. Maybe it's time to try EZ bar curls. Hamstrings/quads were good, burnt the crap out of my calves, then got a good forearm workout from wrist curls. Overall a good day. Upper body tomorrow.
Squat
worked up to 5x345 which is a 10 lb/1 rep PR
1x365 paused easy
Curls
10x75 strict
10x95 cheat
2x10x27.5 strict reverse curl
Hamstring Curl
3x12x60
Quad Extension
3x12x60
Calf Raise
5x10x50
Behind Back Wrist Curl
5x12x70
Pretty good workout today. First workout back at school, saw a bunch of people I knew at the gym that I never usually see because I never train at this time on a weekday, but I didn't get too distracted. Went to the gym straight from class, kind of like doing it that way, since class is much closer to the gym than my dorm. Went to the dining halls after and had 2 glasses of milk with broccoli and creatine, then I'm going back in about an hour to have a real meal.
Squats felt really good, got the technique down surprisingly well today. It was nice to have a belt again. Curls were all right, managed to get 75x10 strict but I had to cheat a lot on 95. I feel like when my biceps get a pump I can't complete the reps without cheating unless I go super light, like 45 lbs. The 75 wasn't hard, I might even be able to do 95x10 without a pump strict, but since I use a straight bar I can't do anything heavy with a pump. Maybe it's time to try EZ bar curls. Hamstrings/quads were good, burnt the crap out of my calves, then got a good forearm workout from wrist curls. Overall a good day. Upper body tomorrow.
4-2-13: Shoulders and Chest
Incline Bench
2x6x170
1x6x155
1x10x135 after pre-exhaustion with light chest cable flyes
Face Pulls
4x10x150
last set drop setted with 8x50
1 Clean and OHP
3x6x115
1x8x115
Rear And Side Raise Supersets
3x10x20s not strict (followed by 5x5 lbs strict side raises to finish off the side delt)
Chest Cable Flyes
10x80
10x70
10x60
Cable Side Raise Crossover
3x10x15
Pretty good workout today. Beat the shit out of my side delts, I looked massive in the mirror with that huge pump. Inclines felt really weak unfortunately, might be the thick bar and it might be lack of sleep, or it could be the fact my traps were pretty sore before working out today. My recovery was shit on Sunday because I barely ate anything on the train. Face pulls were good, actually managed to feel it in my rear delt and not just the traps, the wonders that going heavy with less than strict form can do. My delts were really tired at this point so OHP was weak as fuck. Maybe I'll need to alternate between starting with Inclines and OHP because I don't want to lose my overhead strength. Rear raises heavy were good but I felt them mostly in the traps, but side raises heavy were really good, it was hard to try to isolate the side delt but I managed to get a really good pump so I must have done something right. I followed each set with strict light side raises just to make sure I felt it in the muscle and didn't just get a pump. I'm new to this bodybuilding stuff. Chest flyes were good, my chest was burning like hell, then side crossovers were kinda shitty cause the low cables were being weird, but I think it worked overall in stimulating the muscle. All I can do now is eat a lot (just had 3 glasses of milk, a hot dog, and some cake, eating again in 1.5 hrs) and try to sleep in my loud ass dorm.
Supposed to do deadlifts tomorrow but we'll see. I think I might change up this routine so it's 5 days a week with no specific days, just specific workouts (so instead of being Monday-squat, Tuesday-shoulders, etc., it will be day 1-squat, day 2-shoulders,etc.) to account for the fact that I can hardly sleep here in the dorms, and skip wednesdays and sundays. Wednesday is my hardest class day and sunday, I want to be free and not have to go anywhere that day. Depends on how sore I feel tomorrow.
Incline Bench
2x6x170
1x6x155
1x10x135 after pre-exhaustion with light chest cable flyes
Face Pulls
4x10x150
last set drop setted with 8x50
1 Clean and OHP
3x6x115
1x8x115
Rear And Side Raise Supersets
3x10x20s not strict (followed by 5x5 lbs strict side raises to finish off the side delt)
Chest Cable Flyes
10x80
10x70
10x60
Cable Side Raise Crossover
3x10x15
Pretty good workout today. Beat the shit out of my side delts, I looked massive in the mirror with that huge pump. Inclines felt really weak unfortunately, might be the thick bar and it might be lack of sleep, or it could be the fact my traps were pretty sore before working out today. My recovery was shit on Sunday because I barely ate anything on the train. Face pulls were good, actually managed to feel it in my rear delt and not just the traps, the wonders that going heavy with less than strict form can do. My delts were really tired at this point so OHP was weak as fuck. Maybe I'll need to alternate between starting with Inclines and OHP because I don't want to lose my overhead strength. Rear raises heavy were good but I felt them mostly in the traps, but side raises heavy were really good, it was hard to try to isolate the side delt but I managed to get a really good pump so I must have done something right. I followed each set with strict light side raises just to make sure I felt it in the muscle and didn't just get a pump. I'm new to this bodybuilding stuff. Chest flyes were good, my chest was burning like hell, then side crossovers were kinda shitty cause the low cables were being weird, but I think it worked overall in stimulating the muscle. All I can do now is eat a lot (just had 3 glasses of milk, a hot dog, and some cake, eating again in 1.5 hrs) and try to sleep in my loud ass dorm.
Supposed to do deadlifts tomorrow but we'll see. I think I might change up this routine so it's 5 days a week with no specific days, just specific workouts (so instead of being Monday-squat, Tuesday-shoulders, etc., it will be day 1-squat, day 2-shoulders,etc.) to account for the fact that I can hardly sleep here in the dorms, and skip wednesdays and sundays. Wednesday is my hardest class day and sunday, I want to be free and not have to go anywhere that day. Depends on how sore I feel tomorrow.
