My Training Log

[amounirl]

4-30-13: Squat

Front Squat
275x3
300x3
300x3 last rep paused

Squat
10x300

Standing Calf Raise
3x12
1x10
1x20

Forearm Roller
4 sets with 20
1 set of 3 up/downs with 10

Pretty good workout today. Been lazy lately and not been going to the gym a lot but this was a good way to kick my ass back into it. Went nice and heavy on fronts, repped out 300 on back squat, then hit the mirror muscles real quick. Not training tomorrow, maybe I"ll do cardio, then doing bench/deads on thurs. Probably gonna go back to Mon/Tues/Thurs/Fri 5/3/1 or Sun/Mon/Weds/Thurs when I get the chance, the 6 days a week thing isn't working out with school, too many days where I just can't workout.

 

[Buildingup24]

Sick work as always on those squats

 

[amounirl]

Thanks man!

 

[amounirl]

5-2-13: Bench/Deads

Bench
5x225
5x235
5x245
6x225
8x225 paused last rep

Deads
worked up to 4x455

Deadlift Rows
8x225 cheat as fuck
5x12x135

Attempt to work chest
"almost" tore my left shoulder

Pretty good day today. Was impressed with the amount of weight I was able to lift considering I've looked small lately. Then again I took 1 tribulis pill just for fun yesterday, dosage is 1-2 pills per day, so just a tiny dose, been horny since about 1 hour after I took it, and felt really high test. So maybe that contributed in some way. Or not, Idk. But yeah bench went well, deads went well too, according to my friend I had no back rounding on 455 except barely the last rep which is really good. Rows were good too, but then I tried to work my chest, got it a little sore but my left shoulder felt like it was gonna tear. I gotta find a way to fix my overactive left front delt. But still, really good day today. Going back to 5/3/1 starting next week though, I've been way too undisciplined with this more "by feel" routine. I need structure or I start to slack off.

 

[amounirl]

5-5-13: Squats

Squat
5x315
6x325
8x315

Front Squat
3x275

Calves
5x10

Forearms
5x10

Ok day today. Squat technique felt really off for some reason, and my energy was terrible, totally ran out of steam by the time I got to front squats. My quads felt shitty too. Despite all these negatives I moved some decent weight on back squats, so I'm not too disappointed, wouldn't say it was a bad day but wouldn't say it was a good day either. It's a day where I felt shitty but performed decently. Calves and forearms were actually good though, moved some good weight, felt some good contraction, had a good time.

 

[amounirl]

5-6-13: Bench

Bench
worked up to 225x10
255x2 paused reps

Pendlay Row
6x225 super cheat
3x6x205 small cheat
12x155 mostly strict

Incline Bench
2x8x155
1x13x155

Chins
3x6

Preacher Curl
6x75
2x6x80
8x75

OHP
2x10x95
1x8x105

Rear Delt Flyes
3x10x12.5

Glorious day today, matched my old bench PR I set with a normal bar using a thick bar. Gym was kind of crowded so the only bar I could find for pendlays was thin, so I had a huge strength boost and basically got some PRs on pendlays. Then incline I got a 1 rep PR, chins were weak as they've been, curls I got a PR, then I was kinda worn out so OHP was kind of lame. But I still beasted through everything today and more, felt awesome.

 

[amounirl]

1 mile run today

 

[amounirl]

5-8-13: Deads

Deadlift
2x455
2x475

Deadlift Rows
10x225 cheat
5x10x155

Quad Ext
3x12x105

Ham Curl
3x12x75

Seated Calf Raise
10x50
3x10x70

Pretty good day today. Was planning on doing another set of deads but the dude at the front desk came and told me to "set it down softer or reduce the weight", which pissed me off a little, but I decided I didn't wanna get kicked out and didn't wanna injure my back by letting heavy weight down slowly, but more that I was just a lazy bastard, and did some rows. Then hit legs and got a great calf workout. Overall a good day.

 

[amounirl]

5-9-13: Shoulders/Back/Tris

OHP
2x10x105
12x105
5x10x12.5s rear delt raise between sets

Close Grip Bench
6x225
3x8x205

T Bar Rows Machine
6x3 plates
2x6x3 plates + 10
drop set 10x3 plates (last 2 reps super cheated), 10x2 plates, 10x1 plate

Tricep Pushdown
4 or 5 decently heavy sets

Lat Pulldowns
2x12x105
15x105

Rear/Side Raise supersets
3x10x15s drop set on the 2nd set of side raises to 6x5s side raise, and on the 3rd set 10x5s side raise

Pretty damn good day today. Felt decent on the OHP, shoulder was feelin a bit shitty from earlier this week so I didn't want to go heavy. CGBP felt strong but I felt not 100% when I went heavy so I dropped the weight a bit and did some sets of 8. I paused the last rep on the last 1 or 2 sets. Technique felt pretty good, I've started using more chest when I bench and it adds a lot of strength, I think this is because my grip strength is going up a lot from doing the forearm roller so I can squeeze a lot harder and activate a lot more muscles, including my long dormant chest. Also last week I got my chest pretty sore which helped me build my mind muscle connection more. Either way my bench is shooting way up. Still felt it a good amt in my tris tho on CGBP today. T bar rows were amazing, my lats have not felt that pumped/sore in a long time. Also got a good rear delt pump going from that. Triceps went well even though I used heavy weight. Then lat pulls were good too, was super drained at this point. Did some tired shoulder raises, got a good pump, then called it a day. Overall a very successful session. Glad to be back to 5/3/1.

 

[amounirl]

I ate an insane amount of food yesterday (probably anywhere from 2000-4000 calories after my workout and about 1000-2000 before) and already feel/look bigger!