My Training Log

[Buildingup24]

You leaning out brah for dat beach bodayyy yet?

Bench/crunch/curl bro. N protein shakes, lots of protein shakes, n only oatmeal for carbs.

 

[amounirl]

Haha yeah I already cut squats out of my routine cause that makes you fat.

 

[Buildingup24]

Haha yeah I already cut squats out of my routine cause that makes you fat.

Exactly. Deadlifts also make u strong. F that.

 

[amounirl]

4-4-13: Deads/Back

Deads
3.5x455 grip slipped on rep 4 almost had it
1x495
5x405

Chins
3x6
1x10

Barbell Rows
5x10x135

Lat Pulldowns
4x10x100
preexhaust with a bunch of pullovers then 12x70, then 6x40, then more pullovers

1 Leg Squat
2x10x20 lb DBs
1x12xBW

Kroc Row
12x90 lb DB on each hand, then 6 or 8x70 lb DB right after

Pretty good workout today. Didn't take very long but it was really hard and felt like it took forever. My grip is a little biatch and slipped on the 4th rep of 455. Then I did 495 for a single but I went lightheaded at the top and set it down really quickly. I'm 95% sure I got the rep but I'm also 95% sure I didn't hold it for long enough in strict competition. Then I did a drop down set, 3 reps touch n go with relatively slow negatives, switched my grip, then 2 paused at the floor reps, then held for 10 sec at the top. Chins were pretty lame, my chinning strength has gone down a lot. On my third set I tweaked my right bicep because I jumped up to the bar instead of standing on the tip of my toes to reach it, and caught it more with my right. That made everything else today feel weird, my right lat felt like it was working a lot more, probably because my right arm was compromised. On that note, a little tangent, my right arm hit 17 inches around yesterday! But yeah everything else was pretty good, right quad cramped on the second set of 1 leg squats with weight so I dropped it down to no weight. Kroc rows were all right but my grip isn't what it used to be, I used to be able to do 100 lb DBs for 20 reps. Then again that was with my hands caked in chalk instead of lightly dusted like now, back when I weighed 215 in high school. I was 198 today, and my biceps are bigger now, so I'm not too disappointed.

Also found out I have a kidney problem, got a blood test last week and my vitamin D is very low and my creatinine is very high, my pee is very bubbly. So I'm discontinuing the creatine. Now I"m forced to train 2 days on 1 day off because of limited recovery. That's fine though, still a lot of volume and bodybuilding work. I just hope I can keep my arms around 17 inches, but we'll see! But the kidney problem explains why I've always carried so much water, I bought a vitamin D supp and a kidney support supp which should be arriving in the mail this week hopefully, so we'll see how that goes. Triceps/shoulders tomorrow.

 

[Buildingup24]

Stay healthy buddy.

 

[amounirl]

Fasho

 

[amounirl]

4-5-13: Triceps/Shoulders

Close Grip Bench
3x6x200
12x200

Behind Neck Press
15x65
2x12x65

Bradford Press
10x65

DB Upright Rows
5x12x30s 1 of the 5 sets was done with 35s and then a 6th set of 12 was done with 25s. Did side raises to finish exhausting the side delt after the last 3 sets.

Behind Neck DB Tricep Ext
3x10

Overhead Cable Tricep Ext Leaning
3x10

Pretty good workout today. Worked out with a friend I never work out with, but always eat with and always see at the gym, which was pretty fun. He showed me some good tricep movements. I'm definitely going to start incorporating the overhead cable tricep ext leaning because I've never done anything that I felt in the long head of my triceps so much. This might be the thing I'm lacking on my bench press because my triceps were the same strength as his and he was only benching like 60-70% of what I was, and he weighs 163. I'm going to do them bodybuilding style for the next month, then powerlifting style in may, then load up creatine in June and max out on June 8th, my birthday, again. CG bench was good, I was pretty happy with getting 200 for 12 on the thick bar. I feel like I've gotten a lot better at my bench set up, I'm able to get my upper back way tighter and by pressing my head into the bench I am a much harder force pushing against the bar. BTN press was terrible, I think I'm going to rotate this with bradford press because whenever I do this 2 weeks in a row it always kills my shoulders, in a bad way. So I'm doing bradford press next week then BTN the week after that. DB upright rows were really good, got a crazy side delt and traps pump. Unfortunately since I'm coming down from the creatine I don't look as big as I have the last week and a half, but still I looked damn good. The DB tricep exts were hurting my elbows but the cable one was amazing, never gotten a tricep pump like that before. Definitely going to do that for volume, learn the movement, then start incorporating that the way I said. Went and got cake and 3 glasses of milk afterwards so I'm all carbed up. Taking tomorrow off then training again on Saturday.

 

[amounirl]

4-7-13: Squats and Arms

Front Squat
worked up to a PR of 5x275 with a belt

Squat
worked up to 12x275

Preacher Curl
4x8x40+bar
2x12x20+bar
1x12xbar
1x10xbar reverse curl

Calf Raise Standing
2x10x90
2x10x105
1x10x90

Wrist Roller
4x15lbs
2 back to back runs with 10lbs 1 fast 1 slow

Run
8.5 min mile (started with walking so it was more like running .98 miles in 8 mins, after walking for 30 sec)

Pretty good day today. Feelin a bit drained from partying all day yesterday (this is my school last year on this weekend: UCSB Deltopia 2012 - Sbpartyscene.com - Isla Vista - YouTube), but I managed to get a front squat PR and impress a lifting buddy who usually doesn't get impressed by my lifts. Good stuff, helped him with his front squat technique a bit too. Squats were good, I had it in my mind I'd either do 2x10x275 or that I'd do 1x12x275, so after grinding up 10 reps I was like "this hurts like a fucking bitch, I don't want to have to do this again!", so I just did 2 more reps, which, while painful, were not as painful as doing another set. Maybe next week I'll do 2x10x285, I need the sets across/volume type work, even if it hurts. And by hurt I don't mean injury type pains, I just mean that burn you get from squatting high reps. Dat burn.

Did preacher curls for the first time in... ever I think, besides the preacher curl machine I messed around with when I first started lifting 3.5 yrs ago. I like them, I was planning on going heavy as per the inspiration of CT fletcher, but I decided I would treat them just like the tricep extensions where I'm gonna just do volume work the first month so I can learn how to do the movement and activate the right muscles when I go heavy, and prepare my tendons for the heavier loads. Calves seem to have gotten much stronger recently, and they're a lot harder and better looking. They're 16.25 inches, not sure if that's better or worse than before, but I remember them being 17 when I weighed 215 I think. Wrist roller was fun, I think my forearms got stronger too. Good stuff. Unfortunately my arms have come down from 17 to 16.75, and my forearms have come down from 12.5 to 12.25, since I've discontinued creatine. My shoulders look much narrower/smaller too. But I think if I keep lifting bodybuilding style for a few more months I'll get up there. I've got a huge strength base and very little bodybuilding experience so I can make some good noob gains here, already my arms are .25 inches bigger than they were before.

 

[amounirl]

4-8-13: Bench/Chest/Traps

Bench
5x225
6x245
15x135
20x135

Drag Rows
10x135
10x155
10x135
2x10x95 high pull
10x45 upright row

DB Bench
2x10x80s
12x80s

Pendlay Rows
10x135 strict
4x6x185 not strict but not too crazy
10x135 strict

Cable Flys
3x10x3
10x2
10x1

Reverse Cable Crossover Flys (rear delt)
3x10x1
2x10x0

Smith MAchine shrug
25x225

Rear Delt Swing Destroyer
25x40s

Pretty good day, overall great workout. Feelin good now, done with the workout for the day, eating a lot, relaxing. I feel great!

 

[Buildingup24]

Nice. More hypertrophy type work eh?