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Evan Tipps
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Thanks buddy! Who knows maybe I will try it someday.. If I don't do well in bodybuilding ill do powerlifting most likely
My Training Log
- Thread starter amounirl
- Start date
Thanks buddy! Who knows maybe I will try it someday.. If I don't do well in bodybuilding ill do powerlifting most likely
7-9-13: Bench/Upper
Rear Delts
5x20 good pump
Side Delts
3x10-15 good contraction
Bench
worked up to 1x245, then 25x135
Pendlay Rows
3x5x185
Tricep Ext
5 sets (1 light set, 3 normal, 1 drop set)
Preacher Curl
75x8/10/8 really good contraction
Chest Fly Machine
30 reps just for pump
Rear Delt Fly Machine
2x25
Side delt machine
20 reps
Had a pretty good workout yesterday. Wasn't feeling amazing but wasn't feeling shitty either, managed to warm up my shoudlers pretty well then hit bench. Numbers were not outside my expectation, wasn't expecting any Prs tonight. Got in some good arm work too, then just pumped up my delts and chest then called it a night. Not a bad session overall.
Rear Delts
5x20 good pump
Side Delts
3x10-15 good contraction
Bench
worked up to 1x245, then 25x135
Pendlay Rows
3x5x185
Tricep Ext
5 sets (1 light set, 3 normal, 1 drop set)
Preacher Curl
75x8/10/8 really good contraction
Chest Fly Machine
30 reps just for pump
Rear Delt Fly Machine
2x25
Side delt machine
20 reps
Had a pretty good workout yesterday. Wasn't feeling amazing but wasn't feeling shitty either, managed to warm up my shoudlers pretty well then hit bench. Numbers were not outside my expectation, wasn't expecting any Prs tonight. Got in some good arm work too, then just pumped up my delts and chest then called it a night. Not a bad session overall.
7-16-13: Squats
Squat
5x365
Front Squat
5x275
Goodgirlbadgirlmachine
2 sets of each ~15-30 reps
Calves
1 warmup 1 work set 1 drop set
Abs
2 or 3 weighted sets
Keeping it nice and simple for legs. Next week I'm gonna try to get 370x5 and 280x5. Shouldn't be too hard but we'll see. Keeping it simple for my cut. Already down to 203 but that's carb depleted. Probably lost about 4 lbs so far, ~75% fat.
Squat
5x365
Front Squat
5x275
Goodgirlbadgirlmachine
2 sets of each ~15-30 reps
Calves
1 warmup 1 work set 1 drop set
Abs
2 or 3 weighted sets
Keeping it nice and simple for legs. Next week I'm gonna try to get 370x5 and 280x5. Shouldn't be too hard but we'll see. Keeping it simple for my cut. Already down to 203 but that's carb depleted. Probably lost about 4 lbs so far, ~75% fat.
7-17-13: Bench
Rear Delts
3-5 sets of 20
Side Delts
3x15x15
Bench
2x5x225
drop set 5x250/5x185
BB Rows
3x5x190
Tricep Pushdown
4 sets of 12-15
Reverse Preacher Curl
4 sets of 10-12 last set followed by 10 reps normal curl
Lying tricep ext
2x15
Forearm stuff
3 sets
Lat Pulldowns
3x15
Good day today, pumped up my rear and side delts hardcore before hitting bench. Then managed a non creatine PR with 5x250 weighing 7 lbs lighter than usual, about 203, decided to be an introverted idiot and not ask for a spot but that extra edge got me 5 reps, then I continued the intensity by drop setting it to 185. Next week going for 5x255, but I'll either bring a spot or ask for a spot. Just was having a lot of inner intensity and getting out of my own head to ask somebody to spot and explain that they can't touch the fucking bar and I just need them to stand behind me, but explaining it nicely, would have a double effect of killing my focus and killing my intensity. It's funny cause the first set of 225 felt heavy as shit, so I was gonna do sets across of 225, but the second felt easy, decided to bump up to 235 but the weight looked so useless on the bar so I figured I'll try to get as many reps as I can with 250 then drop set to 185. Definitely an exciting set! Continued with the other upper body stuff, finished off with a good tricep/forearm/lat pump. Probably should have hit some chest but I didn't feel like it.
Either way I had a great workout. Ever since I've been learning to squeeze my rear delts they've been growing growing growing, even on a cutting diet. I'm carb depleted weighing in about 206 with a full stomach so I've probably lost about 3-5 solid lbs, mostly fat this time, so I'm feelin good! A little stressed with life stuff but nothing I can't handle, been watching CT fletcher a lot for motivation because he endorses doing things the hard way, and sometimes the easiest way to get something done is the hard way! And right now things are definitely hard, but I'm thriving! Deads coming up on thurs, might try to do some cardio today.
Rear Delts
3-5 sets of 20
Side Delts
3x15x15
Bench
2x5x225
drop set 5x250/5x185
BB Rows
3x5x190
Tricep Pushdown
4 sets of 12-15
Reverse Preacher Curl
4 sets of 10-12 last set followed by 10 reps normal curl
Lying tricep ext
2x15
Forearm stuff
3 sets
Lat Pulldowns
3x15
Good day today, pumped up my rear and side delts hardcore before hitting bench. Then managed a non creatine PR with 5x250 weighing 7 lbs lighter than usual, about 203, decided to be an introverted idiot and not ask for a spot but that extra edge got me 5 reps, then I continued the intensity by drop setting it to 185. Next week going for 5x255, but I'll either bring a spot or ask for a spot. Just was having a lot of inner intensity and getting out of my own head to ask somebody to spot and explain that they can't touch the fucking bar and I just need them to stand behind me, but explaining it nicely, would have a double effect of killing my focus and killing my intensity. It's funny cause the first set of 225 felt heavy as shit, so I was gonna do sets across of 225, but the second felt easy, decided to bump up to 235 but the weight looked so useless on the bar so I figured I'll try to get as many reps as I can with 250 then drop set to 185. Definitely an exciting set! Continued with the other upper body stuff, finished off with a good tricep/forearm/lat pump. Probably should have hit some chest but I didn't feel like it.
Either way I had a great workout. Ever since I've been learning to squeeze my rear delts they've been growing growing growing, even on a cutting diet. I'm carb depleted weighing in about 206 with a full stomach so I've probably lost about 3-5 solid lbs, mostly fat this time, so I'm feelin good! A little stressed with life stuff but nothing I can't handle, been watching CT fletcher a lot for motivation because he endorses doing things the hard way, and sometimes the easiest way to get something done is the hard way! And right now things are definitely hard, but I'm thriving! Deads coming up on thurs, might try to do some cardio today.
7-18-13: Deads
Deadlift
5x460
Rows
3x12x135 strict
Ham Curl
3x12 heavyish slow controlled
Quad Ext
3x12 slow controlled
Seated Calves
12x45
12x90
10x100 (might have done 2 sets with this weight don't remember)
drop set 12x100 10x90 15x45
Pretty good workout today, went in and some big dude was half squatting 405 for reps in the rack next to me. Put on my geeky looking high socks for deads and started warming up. He hit 455 for 1 half squat rep, I loaded up 405 and repped it for 3 easy fast reps on deads, first rep went up like 225. Loaded up 460 and got 5 clean reps, no problem, weighing in at only 200 lbs. Nice little ego trip for me after a longish day. Then hit my light rows and all the other light stuff. Not a bad day at all. Going to try to match my 5 rep pr 465 next week, then in 2 weeks get a PR probably weighing about 195 or 190. When I cut I lose weight fast, but this time I'm retaining all my strength thankfully. Believing is half the battle, it's easier to ignore what Jim Wendler calls the "weak point brigade" who propegate fear of overtraining and only being able to lose x amount of fat without losing all your muscle, being guaranteed to lose strength when cutting, and only being able to gain 5 lbs of muscle per year or some other bullshit small somewhat scientifically backed number like that. I choose to ignore the claims of people who limit themselves and hold on to my strength, cut a ton of fat, and gain a ton of muscle where science says it's not possible.
Anyways we'll see how I hold to that nerdy little speech after OHP tomorrow. Hopefully I'll still be strong, only time will tell. Even if I lose strength/muscle I know I can always gain it back, this squeezing/contracting stuff and carb manipulation really works!
Deadlift
5x460
Rows
3x12x135 strict
Ham Curl
3x12 heavyish slow controlled
Quad Ext
3x12 slow controlled
Seated Calves
12x45
12x90
10x100 (might have done 2 sets with this weight don't remember)
drop set 12x100 10x90 15x45
Pretty good workout today, went in and some big dude was half squatting 405 for reps in the rack next to me. Put on my geeky looking high socks for deads and started warming up. He hit 455 for 1 half squat rep, I loaded up 405 and repped it for 3 easy fast reps on deads, first rep went up like 225. Loaded up 460 and got 5 clean reps, no problem, weighing in at only 200 lbs. Nice little ego trip for me after a longish day. Then hit my light rows and all the other light stuff. Not a bad day at all. Going to try to match my 5 rep pr 465 next week, then in 2 weeks get a PR probably weighing about 195 or 190. When I cut I lose weight fast, but this time I'm retaining all my strength thankfully. Believing is half the battle, it's easier to ignore what Jim Wendler calls the "weak point brigade" who propegate fear of overtraining and only being able to lose x amount of fat without losing all your muscle, being guaranteed to lose strength when cutting, and only being able to gain 5 lbs of muscle per year or some other bullshit small somewhat scientifically backed number like that. I choose to ignore the claims of people who limit themselves and hold on to my strength, cut a ton of fat, and gain a ton of muscle where science says it's not possible.
Anyways we'll see how I hold to that nerdy little speech after OHP tomorrow. Hopefully I'll still be strong, only time will tell. Even if I lose strength/muscle I know I can always gain it back, this squeezing/contracting stuff and carb manipulation really works!
7-19-13: Shoulders
Rear Delts
about 8 sets of 15-20
Side Delts
5 sets of 10-20
OHP
3x5x135
3x10 pull ups between sets
Triceps
3 or 4 sets of 10-15
Rich Piana Hammer Curl
2x12x45s
Side Delt Machine
20 lbs x 40 reps burn out set
Ok day today. First time having more than 30g carbs/day in a week, had a big weight gainer shake at the gym. Then came home and ate a ton of carbs. I'm insanely bloated right now but thankfully all those carb cravings are finally gone. Was a little disappointed, thought I'd get a huge pump with the weight gainer shake at the gym, but at least I look really wide right now with all the carbs in my system, to accompany my huge gut. OHP felt pretty weak, just like I feared yesterday after my little "speech". Oh well. Gonna shoot for 140x5 for 2 or 3 sets next week, gradually taper up. Gonna focus on technique though, last rep of last set was ugly as fuck, contorted to the side again. Was more focused on getting the rep than maintaining technique. IT's a tough balance to find, but next week I"ll err on the side of caution. Also learned today that drinking weight gainer shake while working out isn't really ideal for me anymore, especially being pretty much fat adapted now. I can get pumps with just the insulin from trace carbs and glutamine in my protein shake, been noticing that I look really full after having a protein shake since I started low carbing. Gonna get back on low carbs after my cheat night, but not as strict, just around sleep time, and on non training days, will I be restrictive with carbs. Still gonna eat clean though.
Rear Delts
about 8 sets of 15-20
Side Delts
5 sets of 10-20
OHP
3x5x135
3x10 pull ups between sets
Triceps
3 or 4 sets of 10-15
Rich Piana Hammer Curl
2x12x45s
Side Delt Machine
20 lbs x 40 reps burn out set
Ok day today. First time having more than 30g carbs/day in a week, had a big weight gainer shake at the gym. Then came home and ate a ton of carbs. I'm insanely bloated right now but thankfully all those carb cravings are finally gone. Was a little disappointed, thought I'd get a huge pump with the weight gainer shake at the gym, but at least I look really wide right now with all the carbs in my system, to accompany my huge gut. OHP felt pretty weak, just like I feared yesterday after my little "speech". Oh well. Gonna shoot for 140x5 for 2 or 3 sets next week, gradually taper up. Gonna focus on technique though, last rep of last set was ugly as fuck, contorted to the side again. Was more focused on getting the rep than maintaining technique. IT's a tough balance to find, but next week I"ll err on the side of caution. Also learned today that drinking weight gainer shake while working out isn't really ideal for me anymore, especially being pretty much fat adapted now. I can get pumps with just the insulin from trace carbs and glutamine in my protein shake, been noticing that I look really full after having a protein shake since I started low carbing. Gonna get back on low carbs after my cheat night, but not as strict, just around sleep time, and on non training days, will I be restrictive with carbs. Still gonna eat clean though.
Buildingup24
New member
love low carbing man then carb up with some sugary treats! lol
