My Training Log

[amounirl]

7-2-13: Bench

Rear Delt Flyes
3-5 sets of 12-20

Side Raise Machine
2 sets then 1 drop set: stack for 12 partial reps, then 75 for 12 most ROm reps, then 25 for 10 full reps

Bench
255x5
275x3 (BIG PR!!!), 2 rep/10 lb PR

Pendlays
4x6x185

Chest MAchine
3x15

Triceps
4x12-15

Hammer Curl rich piana style
4x10x40s

Really good day today, started by hitting rear and side delts just so they wouldn't be impossible to hit after bench. Then benched a ton of weight, 275x3, was only planning on doing like 255x5 then calling it a day but my friend convinced my other friend to do 2 sets, so I figured I'd do one more. Was just going for 2 but 2 was too easy, so I nailed 3. Guess all that tricep, forearm, and rear delt work has been paying off!!! Then hit pendlays but the weight was shit since I haven't been doin em consistently and I was really drained at this point. Got a really good chest pump/burn from a machine, then hit triceps and bis/forearms. Had to cut one of my hammer curl sets short for a certain reason at 8 reps, but made it up on the next one with 15. Great day overall, glad to be killin it in the gym again!!!

 

[amounirl]

7-4-13: Legs/Back

Front Squat
315x4 PR
225x12 tension reps PR

Shrug
12x225
10x275
15x225

GYM CLOSED

Session got cut a bit short today because the gym closed about 45 mins after I got there. It makes sense but I wasn't anticipating it so I kinda got screwed. Showed up back at home and realized I'm too lazy to do pull ups. So I'll just hit back along with shoulders tomorrow. At least I got my shrugs in, so I won't shrug tomorrow so my traps will be fresh for deads on Sat. Starting my cut next week. At least I got some PRs today.

 

[wegs224]

7-2-13: Bench

Rear Delt Flyes
3-5 sets of 12-20

Side Raise Machine
2 sets then 1 drop set: stack for 12 partial reps, then 75 for 12 most ROm reps, then 25 for 10 full reps

Bench
255x5
275x3 (BIG PR!!!), 2 rep/10 lb PR

Pendlays
4x6x185

Chest MAchine
3x15

Triceps
4x12-15

Hammer Curl rich piana style
4x10x40s

Really good day today, started by hitting rear and side delts just so they wouldn't be impossible to hit after bench. Then benched a ton of weight, 275x3, was only planning on doing like 255x5 then calling it a day but my friend convinced my other friend to do 2 sets, so I figured I'd do one more. Was just going for 2 but 2 was too easy, so I nailed 3. Guess all that tricep, forearm, and rear delt work has been paying off!!! Then hit pendlays but the weight was shit since I haven't been doin em consistently and I was really drained at this point. Got a really good chest pump/burn from a machine, then hit triceps and bis/forearms. Had to cut one of my hammer curl sets short for a certain reason at 8 reps, but made it up on the next one with 15. Great day overall, glad to be killin it in the gym again!!!

275x3 is nice! Congrats on your PR!
PR's really are great motivators!
Good work!

 

[amounirl]

Thanks wegs!!!

 

[amounirl]

7-5-13: Shouldas

Rear Delt DB fly
3-5 sets of 15-20

Side Delt Machine
3 sets of 10-15

Rear Delt DB raise
3 sets

Side Raise
3 sets full ROM with 20-25, 1 drop set partials with 40/30/20/10 (10 was mostly full rom)

OHP
5x5x125 sets of 5-10 pull ups between sets (about 6-7 sets total about 50 reps)

Tricep Ext
4 sets

Pretty good day today. Been enjoying training more BB style, had wayy too much caffiene before today at the gym but at least I had plenty of energy, the whole 1.5 hrs I was at the gym I was completely in the moment squeezing those contractions. Each set was pretty slow lots of TUT. Lots of warming up and stretching too to try to get all the blood out of my damn front delts! Sadly front delt was workin a lot on side delt machine, esp the left one. Gotta do some partials next time to get the side delt pumped before I go full ROM otherwise my front delt is gonna get a pump again. I wish every muscle grew as easily as my front delts, I'd be huge!!!

 

[Evan Tipps]

Your deadlifts are insane.. Wish I could pull like you buddy

 

[amounirl]

Thanks man! Your squat and bench make me jealous

 

[amounirl]

7-6-13: Deads/Strongman

Deadlift
3x495 10 lb/1 rep PR

Stone Loading
240 stone onto short plateform

GHR
4x8, 1x6

Solid little short session today. Got a nice deadlift PR but it didn't feel too good because I was still one of the weakest deadlifters at the strongman gym! Just loaded 1 stone but I wasn't trying to get all covered in tacky so that's all I did. Then hit some GHR, then had to bounce for a haircut appointment. Monday I'm starting my 4 days a week cut, gonna keep with that until around Aug 8th when I'll start bulking again. Now that I know how to squeeze my muscles better I"m looking forward to blowing up then in Aug.

 

[Evan Tipps]

Thanks man! Your squat and bench make me jealous

Havnt really been lifting to heavy recently.. I guess I have no reason to.. Doesnt fit my goals.. But im still sometimes amazed at what I can do if I really want to do it.. but it just puts to much stress on my body for now

 

[amounirl]

Yeah just focus on squeezin that shit. Still if you ever wanted to get into powerlifting you could adjust your technique if you're doing bodybuilding technique so it's less stress on the joints and you'd have potential to get rlly strong.