My Training Log

[amounirl]

6-21-13: Bench

Bench
225x5/8/8/6 (last rep paused of every set, last set last 5 reps paused)
3x20x135 reverse grip
db rear delts between sets

Pendlays
6x185
2x6x205
12x185 followed by 10x135

Side Raise
2x12x20
10x35s followed by 6x15s followed by 6x10s

Cable Flys
1x10
2 or 3x15
cable rear delts between sets

Cable Curls and Tricep exts
4x12

Decent day today. Worked out with my chatty video film teacher from HS, so the intensity wasn't so high in this workout, but I got some good work done. Overall solid day.

 

[Buildingup24]

switched over to pendlay rows since reading ur log..they keep u honest DAMN

 

[amounirl]

Good shit man! yeah pendlays are great. Once you get the form down you can cheat a little just on heavy sets but you gotta do strict pendalys once in a while!

 

[amounirl]

6-22-13: Deads/Strongman

Deads
2x495

Sandbag
200 run for 50 ft then load over 4 or 5 ft platform, followed by same with 150 right after
250 same thing

Pretty good little session on Saturday. Did some solid deads, then got some good runs with the sandbag. Kept it short for various reasons. Havne't logged since I've been incredibly busy all weekend, went for a roadtrip with some friends yesterday. Didn't train today cause I had jury duty then was super tired, just had 1.5 hrs to nap before kempo, finally home and relaxing now, gonna try to catch up on sleep. I have had no time to do anything today, so I skipped volume legs this week. Bench tomorrow.

 

[amounirl]

6-25-13: Bench

Pretty BS day today, not even gonna bother formally logging it. Basically worked up to 245x5 on bench then 135x40. Was decent I guess. Then did some BS rows, bis, shoulders, tris, chest, rdelts. Just wasn't feelin it at all. Been really sleep deprived, insomnia has hit an all time bad. Also had jury duty these last 2 days which I had to wake up super early for which sucked. Kempo is making my front delt problem worse, those motherfuckers just grow. Just holding guard and doing high rep push ups makes them grow. It sucks, it's making my muscle imbalance even worse. Stomach has been hurting too making it hard to eat, estrogen has been high, I think I might be sick, everything lifting related is just shitty as fuck right now. So yeah, just feeling like shit about training. Oh well, hopefully I can get some good sleep tonight and manage a decent squat day tomorrow.

 

[amounirl]

6-26-13: Squat

Just squat 2 sets of 3 with 365 today, then had no drive to continue. Feeling a little better after 8 hrs of sleep last night but I'm still sleep deprived and my estrogen is still high and my test is still low. Oddly enough my sex drive has been good, but in every other way I feel like shit. Been having the runs and been coughing. Hopefully I can just sleep this off and wait it out, while doing maintenance workouts.

 

[amounirl]

6-27-13: Back

Pulldowns
3-5x12

Shrugs
At least 10 sets of varying weights and grips, 10-15 reps each

Rear Delts
3-5 sets of 20

Cable Rows
3x10-15

Machine Pulls
2x15

Pullovers
3x12

Pretty good back day today, did a lot of volume. I could swear I did more than this but maybe it's just the fact that I did a lot of sets of everything that made it a lot longer. Did pretty short rest periods and it still took an hour.

 

[amounirl]

6-28-13: Shoulders

Rear Delt Flyes
3x20

Drop Set Side Delt Flyes
12x25/6x15
10x32.5/6x15
12x25/6x15
2x15x17.5/6x10

Face Pulls
5x15-20

Side Delt Machine
Did 3 high rep sets working up to a top set
top set: 150x10 3/4 ROM followed by 40x10 full ROM

Rear Delt Cross Cable Pull
3x12

1 Arm leaning DB side delt
2x15x10
1x15x15

OHP
5x5x115
3x10x15 lb Rear delt flyes between first 3 sets, 2x20x35 rear delt destroyer between last 2 sets

Cable Triceps
2x12, 1x15, 1x20

Rich Piana style Hammer Curls
3x15x35s

Really good shoulder day today, hit rear delts first followed by side delts and front delts. Works much better, since the frotn delt isn't pumped until it's worked, and doesn't take away as much from the others. Hopefully I'm gonna groooowww from this. Good stuff.

 

[amounirl]

6-29-13: Strongman

Deads
worked up to 1x475 20 sec grip hold

BB Rows
3x8x205

Sandbag Loading
150x3
200x1
250x1/1/1
200x3

Legit GHR!!!
Green Band assisting x 5/10/8/10

Yoke Walk
worked up to 460 for a clean run and 510 for a shit partial run. Not sure about distance but somewhere around 40 ft.

Good day today. Nobody I knew was there so it was a very productive, untalkative session. Deads felt like shit today probably because I hit forearms and rear delts (and indirectly traps) pretty hard yesterday. Plus I've been sitting a lot and my hips are very tight. After some stretching I managed 475 and held my grip at the end. Did some Rows to get some volume in but they were also kinda shitty. Sandbag loading was pretty good, got a video of my last set of 250. Then did legit GHR, first 3 sets felt a little uneven towards the left because of the slope of the garage, so I put a plate under and did my last set sloped the other way, but quite a bit steeper. I guess it balances it out. Then did some yoke walk, 460 was good but 510 I tried holding the sides instead of the top to keep it more stable and it slipped about 1/2-2/3 of the way thru the ~20 ft distance. So I just turned it and tried that grip again but it slipped. Then did my normal grip and it felt much better on my traps, just less stable on my legs. A worthy tradeoff. So I just ran it the rest of the way like that. I'd estimate the second run was only about 15-25 ft total. No big deal I'll just do it right next time. Next time might be in a while though, may not be able to make it to the strongman gym at the reg time for a while. We'll see.

Video: Loading 250 sandbag - YouTube

 

[amounirl]

7-1-13: Squats

Squat
5x315
drop set 1x385 paused 3x315 last rep paused 5x225
225x10 constant tension (no rest at the top)
275x8 constant tension (no rest at the top)

Quad Ext
3x15

Ham Curl
3x12x90 (movin up most likely thanks to GHR)

Calves
4 sets

Pretty good squat day today. Got out a lot of stress. Bar unfortunately doesn't want to sit even on my traps these days. Idk what's going on. But yeah, pretty good day besides a few minor shitty things like that.