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Buildingup24
New member
PS- How tall are you? 197 could be a pretty good weight if u r like 6 foot or under n lean
My Training Log
- Thread starter amounirl
- Start date
Thanks for the link man, I've done those before but never consistently. I"ll start throwing em in for real, starting tomorrow on bench day! I'm 5'10.5 but I'm not lean haha. I hover around 12-14%, I can see my abs in good light all the time, but usually not in bad lighting. 197 is ok but I think I might just be depleted, I was 197 at the beginning of this year around 14% and was definitely not this big.
5-29-13: Bench
Bench
225x3
245x3
265x2
265x3 10 lb PR
315x0 hold at the top
225x5
225x5
Rear Delt
lotta sets of 10-20
BTN Press
few sets
Cable Rear Delts
3x20x15
Cable Chest
2 or 3 sets
Triceps
3 or 4 sets
DB Inclines
a few sets
Rear Delt Destroyers
20x40s
20 or 30x40s drop setted to 20x10s
Swimming
10 laps
Decent day today. Bench was a little disappointing, Idk how I feel about 300 anymore, 265 was difficult. Held 315 just to feel it, felt very heavy, took a lot out of me just holding it. Then did some technique sets with 225. Did a lot of rear delt work because I"m sick of them being small bitchasses. Then just bsed the rest of the day. Then swam quite a bit. Now I"m sitting in my room and it's really really hot and I'm pissed off.
Bench
225x3
245x3
265x2
265x3 10 lb PR
315x0 hold at the top
225x5
225x5
Rear Delt
lotta sets of 10-20
BTN Press
few sets
Cable Rear Delts
3x20x15
Cable Chest
2 or 3 sets
Triceps
3 or 4 sets
DB Inclines
a few sets
Rear Delt Destroyers
20x40s
20 or 30x40s drop setted to 20x10s
Swimming
10 laps
Decent day today. Bench was a little disappointing, Idk how I feel about 300 anymore, 265 was difficult. Held 315 just to feel it, felt very heavy, took a lot out of me just holding it. Then did some technique sets with 225. Did a lot of rear delt work because I"m sick of them being small bitchasses. Then just bsed the rest of the day. Then swam quite a bit. Now I"m sitting in my room and it's really really hot and I'm pissed off.
5-30-13: Deads
Deads
365x3 standing on a plate
405x3 from floor
455x4 from floor
475x4 off "blocks" (plates)
515x1 off plates
495x15 sec hold off plates
DB Rows ("Kroc" Rows)
18x100 lbs on both sides
Wide Grip Pull ups BB style
BWx10/8/6/6/10/10
Ham Curl
10x70
2x12x80
Quad Ext
10x90
12x105
15x105
Seated Calf Raise
3x10x90 drop set on last set to 10x70
Forearm Roller
3x complex (1 set Flexor roll all the way up then 1 set extensor roll all the way up right after) with 15 lbs
Rich Piana Style Hammer Curl
13x35s drop setted to normal hammer curls with 10 lbs for 10 or 15 reps
Pretty damn good workout today. Took a whole ephedrine because last night it was insanely hot, I couldn't sleep at all, I lay in bed for 12 hrs and got 4-6 hrs sleep max. Fuck insomnia. But anyways I took ephedrine as a pre workout, had a huge meal beforehand so it hit me very gradually, had to say it was a very enjoyable experience. Got a little bit of energy within 10 mins and by the time 40 mins had passed I had a ton of energy physically, even though I was mentally still groggy. But not very jittery, felt really good. Anyways, I warmed up my deads standing on a plate, when I got to 455 I was only trying to do 3 reps since I was planning on doin block pulls after but I had so much leftover energy so I said fuck it I'll just keep going and do 4. Tried to get 5 reps with 475 but that shit was harder than I expected, barely got 4. Then I went up to 515 and got a kind of shitty lockout (looked more andy bolton style as opposed to benni magnusson style, technically locked out but not as much as possible), because my grip was slipping a lot. Dropped to 495 to do a grip hold and held it for 15 seconds relatively easily. I was surprised.
Decided to hammer the grip a little more after deads and did some kroc rows. 3 rep PR on these DBs, though back in the good old days of weighing 215 and having a strong grip, and using real chalk, I did 20 with 100s pretty easily, with my back being the limiting factor instead of my grip. Although my back was pretty close to dead on the left side today, shows how weak my rear delt is on that side. Anyways. Continued with some BB style pullups, strength was pretty pathetic, my pull ups are declining a lot unfortunately. Gotta start throwing em in more, I should do a diff variation every day, no need to hit it super hard all the time just consistently, since that's my main issue. Ham curls I was tired as fuck at this point so I only did 2 "heavy" sets, same for quads. Calves I hit em hard but again I was already pretty tired, got a good pump nonetheless. Got a decent pump in the forearms but didn't go too hard on the roller, I was really tired at this point since the ephedrine wore off and I'd already done a lot. Hit some hammer curls right after just to kill my forearms for real, that time I really felt it. Overall a great workout today, I limped back to the dining hall right next to my dorm, the chef who always makes fun of me for eating 6 times a day came up and asked me if I was all right cause I looked so tired haha. Weighed in at 198 or 199 at the gym, climbing back up, I'm probably 203 right now cause I ate/drank so much just now. Eating again in 1 hr =o. Overall a good day though, looking forward to smashing some big numbers come June 8th hopefully. Only got about 3 training sessions between now and then, and only 1 of them involving heavy lifting. Good stuff.
Deads
365x3 standing on a plate
405x3 from floor
455x4 from floor
475x4 off "blocks" (plates)
515x1 off plates
495x15 sec hold off plates
DB Rows ("Kroc" Rows)
18x100 lbs on both sides
Wide Grip Pull ups BB style
BWx10/8/6/6/10/10
Ham Curl
10x70
2x12x80
Quad Ext
10x90
12x105
15x105
Seated Calf Raise
3x10x90 drop set on last set to 10x70
Forearm Roller
3x complex (1 set Flexor roll all the way up then 1 set extensor roll all the way up right after) with 15 lbs
Rich Piana Style Hammer Curl
13x35s drop setted to normal hammer curls with 10 lbs for 10 or 15 reps
Pretty damn good workout today. Took a whole ephedrine because last night it was insanely hot, I couldn't sleep at all, I lay in bed for 12 hrs and got 4-6 hrs sleep max. Fuck insomnia. But anyways I took ephedrine as a pre workout, had a huge meal beforehand so it hit me very gradually, had to say it was a very enjoyable experience. Got a little bit of energy within 10 mins and by the time 40 mins had passed I had a ton of energy physically, even though I was mentally still groggy. But not very jittery, felt really good. Anyways, I warmed up my deads standing on a plate, when I got to 455 I was only trying to do 3 reps since I was planning on doin block pulls after but I had so much leftover energy so I said fuck it I'll just keep going and do 4. Tried to get 5 reps with 475 but that shit was harder than I expected, barely got 4. Then I went up to 515 and got a kind of shitty lockout (looked more andy bolton style as opposed to benni magnusson style, technically locked out but not as much as possible), because my grip was slipping a lot. Dropped to 495 to do a grip hold and held it for 15 seconds relatively easily. I was surprised.
Decided to hammer the grip a little more after deads and did some kroc rows. 3 rep PR on these DBs, though back in the good old days of weighing 215 and having a strong grip, and using real chalk, I did 20 with 100s pretty easily, with my back being the limiting factor instead of my grip. Although my back was pretty close to dead on the left side today, shows how weak my rear delt is on that side. Anyways. Continued with some BB style pullups, strength was pretty pathetic, my pull ups are declining a lot unfortunately. Gotta start throwing em in more, I should do a diff variation every day, no need to hit it super hard all the time just consistently, since that's my main issue. Ham curls I was tired as fuck at this point so I only did 2 "heavy" sets, same for quads. Calves I hit em hard but again I was already pretty tired, got a good pump nonetheless. Got a decent pump in the forearms but didn't go too hard on the roller, I was really tired at this point since the ephedrine wore off and I'd already done a lot. Hit some hammer curls right after just to kill my forearms for real, that time I really felt it. Overall a great workout today, I limped back to the dining hall right next to my dorm, the chef who always makes fun of me for eating 6 times a day came up and asked me if I was all right cause I looked so tired haha. Weighed in at 198 or 199 at the gym, climbing back up, I'm probably 203 right now cause I ate/drank so much just now. Eating again in 1 hr =o. Overall a good day though, looking forward to smashing some big numbers come June 8th hopefully. Only got about 3 training sessions between now and then, and only 1 of them involving heavy lifting. Good stuff.
miked8c
New member
Have you ever considered incorporating a day where weighted pull ups are your compound exercise?
I did this and it is now a staple in my routine. The back is one of the few muscles that flourishes when you hit it hard, mine grew like a weed once I started this, not to mention my Lats have gotten the point where they are borderline overdeveloped.
I followed the weighted pull ups with BW burn out sets every minute on the minute using slow negatives and good form to really squeeze.
Then I move to my assistance exercises.
I did this and it is now a staple in my routine. The back is one of the few muscles that flourishes when you hit it hard, mine grew like a weed once I started this, not to mention my Lats have gotten the point where they are borderline overdeveloped.
I followed the weighted pull ups with BW burn out sets every minute on the minute using slow negatives and good form to really squeeze.
Then I move to my assistance exercises.
Yeah man I did weighted chins for a pretty long time, got up to 40 lbs for 9 reps, but I got a little strain in my left bicep and stopped doing em for a while. Never ended up going back. I probably should throw them in, I've recently replaced them with pendlay rows as my main dynamic back strength exercise. But I should get chins in there.
6-2-13: Warming up to heavy singles
Squat
worked up to the fastest 365 I've ever done. Felt like 225.
405 walkout
455 walkout
Bench
worked up to an ok 275
305 liftoff
Rack Pulls (for grip, small ROM)
worked up to 495x10 sec
then 545 for 5 sec
then 495x10 sec
a couple shrug variants with 225 and 135 and btn pressed the bar for 35-50 reps
Then just hit some rear delts, triceps, adductors and abductors just to get blood flowing through. Felt really high test yesterday, overall pretty good session. 365 went up insanely fast, I was using the thin bar for the first time in a long time and it's a lot easier than the thick one. Bends and bounces a lot and I can grip that thing insanely tight. Felt great, then did some heavy walkouts. Feeling pretty good about 405 come Saturday. Bench was a little disappointing, the thin bar, while easier to propel, was hurting my wrists a lot. Had to put on wraps as low as 255. But 255 went up fast. 275 didn't go up super fast but hopefully by the time I max out I'll be creatine loaded enough that it'll be fine with 300. But we'll see. I don't think I"ll get 315 but I'm not ruling out the possibility. We all have good days and the right pre workout can work wonders!. Not sure how I want to load the creatine though, only got 2 training sessions this week so I don't know when I'm going to drink my creatine. Might just try right before bed, or mornings and nights, or something. As long as I get it in. Rack pulls were a little disappointing but hopefully I"ll be able to grip 525 on Saturday. Body strength wise I think I"ll be fine, but my grip has been my limiting factor lately. Then hit some shrugs/BTN press to make sure my traps were good, did some other small muscle work, and got out of there. Training shoulders tomorrow, then speed work on thurs, no partying on friday, and hopefully I'll be good on Saturday!!!
Squat
worked up to the fastest 365 I've ever done. Felt like 225.
405 walkout
455 walkout
Bench
worked up to an ok 275
305 liftoff
Rack Pulls (for grip, small ROM)
worked up to 495x10 sec
then 545 for 5 sec
then 495x10 sec
a couple shrug variants with 225 and 135 and btn pressed the bar for 35-50 reps
Then just hit some rear delts, triceps, adductors and abductors just to get blood flowing through. Felt really high test yesterday, overall pretty good session. 365 went up insanely fast, I was using the thin bar for the first time in a long time and it's a lot easier than the thick one. Bends and bounces a lot and I can grip that thing insanely tight. Felt great, then did some heavy walkouts. Feeling pretty good about 405 come Saturday. Bench was a little disappointing, the thin bar, while easier to propel, was hurting my wrists a lot. Had to put on wraps as low as 255. But 255 went up fast. 275 didn't go up super fast but hopefully by the time I max out I'll be creatine loaded enough that it'll be fine with 300. But we'll see. I don't think I"ll get 315 but I'm not ruling out the possibility. We all have good days and the right pre workout can work wonders!. Not sure how I want to load the creatine though, only got 2 training sessions this week so I don't know when I'm going to drink my creatine. Might just try right before bed, or mornings and nights, or something. As long as I get it in. Rack pulls were a little disappointing but hopefully I"ll be able to grip 525 on Saturday. Body strength wise I think I"ll be fine, but my grip has been my limiting factor lately. Then hit some shrugs/BTN press to make sure my traps were good, did some other small muscle work, and got out of there. Training shoulders tomorrow, then speed work on thurs, no partying on friday, and hopefully I'll be good on Saturday!!!
