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My Training Log
- Thread starter amounirl
- Start date
4-10-13: Squat/Arms
Squat
3x315
3x345
5x355 (10 lb PR)
1x365 slow paused
Curls
5x10x30 reverse curl supersetted with 5x10x30 normal curl
Leg Ext
3x12x90
15x90
Leg Curl
2x12x75
2x12x60
Calf Raise
4x10x70
1x12x50
Behind Back Forearm Curl
4x12x75
1x15x75
Pretty good day today. Squats were on fire. I worked out with this guy who's just getting into powerlifting, and was talking between sets with a powerlifter who's been lifting for 15 yrs and squats 510 and deadlifts 600 at 198. He was doing speed deads with 315 and I've never seen 3 bills move that fast. I did my 3rd rep with 355 paused and grinded it up, felt like I had maybe one more, then the 510 squatter guy came and stood behind me ready to spot and said do another. I grinded up a 4th rep and he was like "nice!" and I growl "FIVE!!!", then get down and do a nice bouncy (not so controlled at the bottom and obviously no pause but who cares, still competition legal), good technique, grinder 5th rep. I growl "FUCK YEAH" and rack it and get props all around. Good stuff. Then I lifted a bunch of light weights and looked like a bitch but that's ok because that's bodybuilding work! For real though, got a good arm pump, left bicep tendon has been a bit testy but getting blood thru it made it a lot less sore than it's been these last 2 days. Got a good pump in the lower body too, forgot to hit abs but whatever. Shoulders tomorrow.
Squat
3x315
3x345
5x355 (10 lb PR)
1x365 slow paused
Curls
5x10x30 reverse curl supersetted with 5x10x30 normal curl
Leg Ext
3x12x90
15x90
Leg Curl
2x12x75
2x12x60
Calf Raise
4x10x70
1x12x50
Behind Back Forearm Curl
4x12x75
1x15x75
Pretty good day today. Squats were on fire. I worked out with this guy who's just getting into powerlifting, and was talking between sets with a powerlifter who's been lifting for 15 yrs and squats 510 and deadlifts 600 at 198. He was doing speed deads with 315 and I've never seen 3 bills move that fast. I did my 3rd rep with 355 paused and grinded it up, felt like I had maybe one more, then the 510 squatter guy came and stood behind me ready to spot and said do another. I grinded up a 4th rep and he was like "nice!" and I growl "FIVE!!!", then get down and do a nice bouncy (not so controlled at the bottom and obviously no pause but who cares, still competition legal), good technique, grinder 5th rep. I growl "FUCK YEAH" and rack it and get props all around. Good stuff. Then I lifted a bunch of light weights and looked like a bitch but that's ok because that's bodybuilding work! For real though, got a good arm pump, left bicep tendon has been a bit testy but getting blood thru it made it a lot less sore than it's been these last 2 days. Got a good pump in the lower body too, forgot to hit abs but whatever. Shoulders tomorrow.
4-11-13: Shoulders/Chest
OHP
2x6x135 felt terribly weak
Incline Bench
a bunch of sets trying random stuff but only managed to push 10x135 for my top set
Face Pulls
1x12x150
2x10x150 last set drop setted followed by 10x50
Rear/Side Raises Superset
10/10x20s
10/10x25s
10/10x20s followed by 10x5 side raises
10/10x15s followed by 10x5 rear raises then 12x5 side raises
Overhead Tricep Ext
3x10x55
Maybe something else. Pretty shitty day today. Incline Bench my traps cramped bigtime out of nowhere. My right trap is still killing me 4 hours later. Idk what happened. Gotta keep my upper back more flexible as I gain size. Otherwise got a huge pump in my delts since I couldn't use my traps. Everything else was ok but I was just bummed that 1, my OHP has gotten weak as fuck, 2, my traps got possibly injured. I'll figure it out.
OHP
2x6x135 felt terribly weak
Incline Bench
a bunch of sets trying random stuff but only managed to push 10x135 for my top set
Face Pulls
1x12x150
2x10x150 last set drop setted followed by 10x50
Rear/Side Raises Superset
10/10x20s
10/10x25s
10/10x20s followed by 10x5 side raises
10/10x15s followed by 10x5 rear raises then 12x5 side raises
Overhead Tricep Ext
3x10x55
Maybe something else. Pretty shitty day today. Incline Bench my traps cramped bigtime out of nowhere. My right trap is still killing me 4 hours later. Idk what happened. Gotta keep my upper back more flexible as I gain size. Otherwise got a huge pump in my delts since I couldn't use my traps. Everything else was ok but I was just bummed that 1, my OHP has gotten weak as fuck, 2, my traps got possibly injured. I'll figure it out.
4-14-13: Deadlifts/Back
Barbell Rows (Deadlift Style)
2x10x135
Deadlifts
2x3x455
1x5x405
Barbell Rows (Deadlift Style)
5x225 overhand
4x10x135 overhand
1x10x135 underhand
1x10x135 overhand
Chins
1xalmost bicep tear
Lat Pulldowns
4x10x120
Cable Rows
3x10x100
1x12x100
drop set 10x120, 10x80, 10x40
Ego Bicep thing
worked up to a drop set of 10x40, 10x25
Decent Day today. Warmed up my trap by doing some rows before deads and actually managed to not have any trap pain. Deads were pretty weak but I decided if I couldn't do 1 heavy set might as well do sets across to get some technique practice and get some work in. Then continued barbell rows, went pretty well. Tried to do weighted chins, did a few small sets but it just feels shitty as fuck. I guess I'm gonna keep those out for a while, maybe add them back in when I do 5/3/1 again. In the mean time to maintain my vertical back strength I'll do pull ups between sets of pressing stuff. Decided to do lat pulldowns instead and they went decently, weight is embarrassingly low but whatever. Cable Rows also low weight but I guess this shows how weak my back really is. I always thought I had a strong back because I could deadlift and weighted chin a lot but I think it's worth it for me to get up my strength on my miscellaneous back and bicep stuff to balance out my relatively strong pressing power. It should benefit my bench, OHP, and deadlift a lot too. Then I did the ego bicep thing where you take 2 cables, one on each side, and do a front double bicep pose with the weight, pretty good bicep exercise actually, and fun to do too. Nothing like watching them bi's swell up in the mirror. Overall I got a solid workout, even if the poundages are a little weak. Hitting triceps and shoulders tomorrow. I feel like even though I'm losing weight and getting weaker, I look a lot bigger. Probably because my shoulders and biceps, since I've started htiting them directly, have become a lot bigger. All I can do is train hard, maintain my cardio, and eat as much clean food as I can, no use worrying about stuff, I'll see where this path takes me and change anything if necessary.
Barbell Rows (Deadlift Style)
2x10x135
Deadlifts
2x3x455
1x5x405
Barbell Rows (Deadlift Style)
5x225 overhand
4x10x135 overhand
1x10x135 underhand
1x10x135 overhand
Chins
1xalmost bicep tear
Lat Pulldowns
4x10x120
Cable Rows
3x10x100
1x12x100
drop set 10x120, 10x80, 10x40
Ego Bicep thing
worked up to a drop set of 10x40, 10x25
Decent Day today. Warmed up my trap by doing some rows before deads and actually managed to not have any trap pain. Deads were pretty weak but I decided if I couldn't do 1 heavy set might as well do sets across to get some technique practice and get some work in. Then continued barbell rows, went pretty well. Tried to do weighted chins, did a few small sets but it just feels shitty as fuck. I guess I'm gonna keep those out for a while, maybe add them back in when I do 5/3/1 again. In the mean time to maintain my vertical back strength I'll do pull ups between sets of pressing stuff. Decided to do lat pulldowns instead and they went decently, weight is embarrassingly low but whatever. Cable Rows also low weight but I guess this shows how weak my back really is. I always thought I had a strong back because I could deadlift and weighted chin a lot but I think it's worth it for me to get up my strength on my miscellaneous back and bicep stuff to balance out my relatively strong pressing power. It should benefit my bench, OHP, and deadlift a lot too. Then I did the ego bicep thing where you take 2 cables, one on each side, and do a front double bicep pose with the weight, pretty good bicep exercise actually, and fun to do too. Nothing like watching them bi's swell up in the mirror. Overall I got a solid workout, even if the poundages are a little weak. Hitting triceps and shoulders tomorrow. I feel like even though I'm losing weight and getting weaker, I look a lot bigger. Probably because my shoulders and biceps, since I've started htiting them directly, have become a lot bigger. All I can do is train hard, maintain my cardio, and eat as much clean food as I can, no use worrying about stuff, I'll see where this path takes me and change anything if necessary.
4-15-13: Triceps/Shoulders
Close Grip Bench
2x10x185
1x12x185
3x225
BTN Press
15x65
drop set 15x65, 10x45
Tricep Pushdowns
4x10x75
DB Upright Rows
3x10x40s
drop set 10x45s, 10x30s
Overhead Leaning Tricep Thing
4x10x45
Seated Side Raises
3x10x20s
Tricep Kickbacks
3x10x10s
Ok Day today. My strength seems to be going down. Maybe because my diet was off this weekend, only weighed 195 at the gym today. Leaning out a bit but yesterday for some reason I looked bloated as fuck, most bloated I've been in a while. Trap was bothering me just a little on bench, not at all on BTN press oddly enough. Tricep Pushdowns I actually managed to get a good contraction in the long head, DB upright rows were great, but then overhead tricep thing I was having a lot of trouble feeling it well. Seated side raises went great, my side delts are definitely way bigger and stronger than they were a few weeks ago. Tricep kickbacks were all right, can't really say much for that haha. Overall, my assistance exercises seem to be going up, my strength exercises seem to be going down. But my assistance movements are going up faster than my main lifts are going down so it might be worth it. I definitely need to bring up a lot of weak areas, namely rear/side delts, triceps, back, forearms, and they're all coming up, hopefully once I get on 5/3/1 again this summer this will help my main lifts take off again! At the very least I"ll have a better physique at the end of all this.
Close Grip Bench
2x10x185
1x12x185
3x225
BTN Press
15x65
drop set 15x65, 10x45
Tricep Pushdowns
4x10x75
DB Upright Rows
3x10x40s
drop set 10x45s, 10x30s
Overhead Leaning Tricep Thing
4x10x45
Seated Side Raises
3x10x20s
Tricep Kickbacks
3x10x10s
Ok Day today. My strength seems to be going down. Maybe because my diet was off this weekend, only weighed 195 at the gym today. Leaning out a bit but yesterday for some reason I looked bloated as fuck, most bloated I've been in a while. Trap was bothering me just a little on bench, not at all on BTN press oddly enough. Tricep Pushdowns I actually managed to get a good contraction in the long head, DB upright rows were great, but then overhead tricep thing I was having a lot of trouble feeling it well. Seated side raises went great, my side delts are definitely way bigger and stronger than they were a few weeks ago. Tricep kickbacks were all right, can't really say much for that haha. Overall, my assistance exercises seem to be going up, my strength exercises seem to be going down. But my assistance movements are going up faster than my main lifts are going down so it might be worth it. I definitely need to bring up a lot of weak areas, namely rear/side delts, triceps, back, forearms, and they're all coming up, hopefully once I get on 5/3/1 again this summer this will help my main lifts take off again! At the very least I"ll have a better physique at the end of all this.
NoFatChicks91
New member
Congratulations on that squat pr man. Sick shit in here as always. You're getting strong as fuck man, damn! Badass deadlifts and those close grip bench presses are badass as well.
Sent from my SPH-L710 using EliteFitness
Sent from my SPH-L710 using EliteFitness
NoFatChicks91
New member
No problem brother keep destroying it!
Sent from my SPH-L710 using EliteFitness
Sent from my SPH-L710 using EliteFitness
4-18-13: Squats and Arms
Front Squat
worked up to 6x275 which is a 1 rep PR
Squat
5x275
10x285
12x285
Strict Preacher Curl
4or5x8x75
Calf Raise
3x10x120
2x10x135
Forearm Roller
4 or 5 sets with 15 lbs and 1 set of 3 with 10 lbs
Pretty good day today. Front squats were good, tried for a 7th rep cause I miscounted and thought I only did 5, but my grip started to slip so I had to drop it. Otherwise I had enough strength for it. It made a huge noise and my friend said everybody looked, I didn't see because my head was hung in disappointment with myself but it was funny because the worker came over and told me not to drop it. Guess I'll let it break my wrists next time =P. The dude was eyeing me making sure I didn't do anything sketchy for the rest of my squat workout. On back squats my technique felt really good, no buttwink whatsoever, my friend accused me of only doing 8 reps at the end of my last set so I grinded up 2 more to appease him. Preacher curls were good, I think my biceps are definitely getting stronger finally. They've shrunk to 16.5 though. That's pretty good though considering the last time they were that big without creatine was when I was 20 lbs heavier. Calf raises were good, weight is going up on those and today in class I was looking at my calves and noticed they look a little bigger. Forearm roller I absolutely killed it, I actually looked really big with my shirt on with my forearms all pumped, guess that's one of the missing links that are part of the reason why my upper body looks small. Never gotten a forearm pump that big. Overall a really good day, I went at night and it's definitely different, the gym vibe is different, I feel different (better but lower energy), I like it in some ways and in other ways I don't. I mostly don't thought because it just feels kind of inconvenient, I'd rather train in the middle of my day instead of finishing my school day, relaxing, then having to get my energy back up to train at night. Training upper body tomorrow.
Front Squat
worked up to 6x275 which is a 1 rep PR
Squat
5x275
10x285
12x285
Strict Preacher Curl
4or5x8x75
Calf Raise
3x10x120
2x10x135
Forearm Roller
4 or 5 sets with 15 lbs and 1 set of 3 with 10 lbs
Pretty good day today. Front squats were good, tried for a 7th rep cause I miscounted and thought I only did 5, but my grip started to slip so I had to drop it. Otherwise I had enough strength for it. It made a huge noise and my friend said everybody looked, I didn't see because my head was hung in disappointment with myself but it was funny because the worker came over and told me not to drop it. Guess I'll let it break my wrists next time =P. The dude was eyeing me making sure I didn't do anything sketchy for the rest of my squat workout. On back squats my technique felt really good, no buttwink whatsoever, my friend accused me of only doing 8 reps at the end of my last set so I grinded up 2 more to appease him. Preacher curls were good, I think my biceps are definitely getting stronger finally. They've shrunk to 16.5 though. That's pretty good though considering the last time they were that big without creatine was when I was 20 lbs heavier. Calf raises were good, weight is going up on those and today in class I was looking at my calves and noticed they look a little bigger. Forearm roller I absolutely killed it, I actually looked really big with my shirt on with my forearms all pumped, guess that's one of the missing links that are part of the reason why my upper body looks small. Never gotten a forearm pump that big. Overall a really good day, I went at night and it's definitely different, the gym vibe is different, I feel different (better but lower energy), I like it in some ways and in other ways I don't. I mostly don't thought because it just feels kind of inconvenient, I'd rather train in the middle of my day instead of finishing my school day, relaxing, then having to get my energy back up to train at night. Training upper body tomorrow.
4-18-13: Bench
Bench
4x3x225
2x3x235
drop set 6x225, 15x135 ultra wide grip
6x5xBW non strict wide grip pull ups between sets
Upright Rows
3x10x95
DB Bench
3x10x80
Non Strict Pendlay Rows
3x6x185
drop set 8x185, 8x135
10x135
Chest Flys
BS
Not too good of a day today. Felt really weak so just went more for volume on bench. My left shoulder and bicep are so fucked up. I've just looked like shit in the mirror lately, and felt like shit, and been lifting like shit. Might be sleep depravation, the fact I'm sick, or I don't know, but overall things suck right now.
Bench
4x3x225
2x3x235
drop set 6x225, 15x135 ultra wide grip
6x5xBW non strict wide grip pull ups between sets
Upright Rows
3x10x95
DB Bench
3x10x80
Non Strict Pendlay Rows
3x6x185
drop set 8x185, 8x135
10x135
Chest Flys
BS
Not too good of a day today. Felt really weak so just went more for volume on bench. My left shoulder and bicep are so fucked up. I've just looked like shit in the mirror lately, and felt like shit, and been lifting like shit. Might be sleep depravation, the fact I'm sick, or I don't know, but overall things suck right now.
