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My Training Log
- Thread starter amounirl
- Start date
7-22-13: Squats
Squat
5x370 all time PR
Front Squat
285x5 probably a PR!
CAlves
4 or 5 sets, great pump!!!
Good short day today, just got some solid work in then peaced out. Glad to be hitting PRs when I'm cutting! guess low frequency training, while not as fun or as good for size as 6 days a week, works great for strength, esp when I'm used to high frequency.
Squat
5x370 all time PR
Front Squat
285x5 probably a PR!
CAlves
4 or 5 sets, great pump!!!
Good short day today, just got some solid work in then peaced out. Glad to be hitting PRs when I'm cutting! guess low frequency training, while not as fun or as good for size as 6 days a week, works great for strength, esp when I'm used to high frequency.
7-23-13: Bench
Rear And Side Delts
about 3 sets of 20-25 on both
Bench
5x255 yet another non creatine PR
Pendlay Rows
3x5x195
Cable Fly
3 sets 12-20
Rear Delts
cables 2 sets
rear delt swing 2-3 sets
Tricep Pushdown
35x20
42.5x12
50x12/25x10
35x15
Reverse Cable Curl
35x5 sets something like 12/10/12/12/15 (or last 2 sets 15/20, not really counting reps too close on these contraction exercises)
Chest Fly Machine
100 lbs x 20/10/12/15
Rear Delt Fly Machine
40 lbs x 3 or 4 sets of 12-20
Rear Delt DB raise (arms bent but strict)
35s x 20
Side Raise Machine
20 lbs x 40 reps
40 lbs x 20 or 30 reps
Good day today, just killin it in the gym with yet another bench PR. Just wish I wasn't cutting cause I'd be getting huge, my legs and calves are insanely sore from yesterday, and I'm already sore from today. After I finish my cut though I think I'm gonna blow up, getting better and better at squeezing. I think what it is is since I did 6 days a week more size oriented training prior to my cut I have a lot of mass that isn't conditioned for strength yet, so even though I'm technically losing mass by cutting, I'm gaining strength on the still excess mass I have over my last strength cycle. Not a bad strategy for cutting I guess, hard bulk 6 day training for a month, taper down for a week, then 4 days/week strength phase while cutting. Since I"m only training 4 days but I'm used to 6 I'm able to recover on a deficit. Lost about 6-10 lbs already in the last 15 days. Doing the standard 1x5 progression I did 2 yrs ago with stronglifts while cutting. Can't wait to bulk again!
Rear And Side Delts
about 3 sets of 20-25 on both
Bench
5x255 yet another non creatine PR
Pendlay Rows
3x5x195
Cable Fly
3 sets 12-20
Rear Delts
cables 2 sets
rear delt swing 2-3 sets
Tricep Pushdown
35x20
42.5x12
50x12/25x10
35x15
Reverse Cable Curl
35x5 sets something like 12/10/12/12/15 (or last 2 sets 15/20, not really counting reps too close on these contraction exercises)
Chest Fly Machine
100 lbs x 20/10/12/15
Rear Delt Fly Machine
40 lbs x 3 or 4 sets of 12-20
Rear Delt DB raise (arms bent but strict)
35s x 20
Side Raise Machine
20 lbs x 40 reps
40 lbs x 20 or 30 reps
Good day today, just killin it in the gym with yet another bench PR. Just wish I wasn't cutting cause I'd be getting huge, my legs and calves are insanely sore from yesterday, and I'm already sore from today. After I finish my cut though I think I'm gonna blow up, getting better and better at squeezing. I think what it is is since I did 6 days a week more size oriented training prior to my cut I have a lot of mass that isn't conditioned for strength yet, so even though I'm technically losing mass by cutting, I'm gaining strength on the still excess mass I have over my last strength cycle. Not a bad strategy for cutting I guess, hard bulk 6 day training for a month, taper down for a week, then 4 days/week strength phase while cutting. Since I"m only training 4 days but I'm used to 6 I'm able to recover on a deficit. Lost about 6-10 lbs already in the last 15 days. Doing the standard 1x5 progression I did 2 yrs ago with stronglifts while cutting. Can't wait to bulk again!
Few things I forgot to mention yesterday, did a big set of shrugs 50x135 after pendlay rows, and for some reason I've been looking like a fat 220 in the mirror even though I'm 200ish right now. Could just be i"m not used to carbs so I'm bloating a lot on my carb days, guess I'll just have to wait till everythings back to normal about a week after I finish cutting to see if I did a good job or not. Always tends to be a problem when I cut, but I stress it every time, because sometimes I turn out well and other times I don't. Have a feeling I'll turn out well but there's always that uncertainty. Still super sore today, calves feel like I just hit em. Chest is sorer than it's been in a while. Everything is sore, this is good 
7-25-13: Deads
Deadlift
5x465 matched PR
Quads
3 or 4 sets, last set did 1 leg isolation afterwards
Hamstring curl
3 sets with 85-95 lbs
Seated Calves (not gonna bother calculating weights, by 225 I mean 2 plates, 275 I mean 2 plates n a 25, etc)
12x225
12x275
12x275
drop set 12x255/10x225/10x135
Swimming
4 laps
Decent lifting day today, made into a great workout by my swimming session afterwards. Deads were good, tried tucking my chin which I usually don't do, lift goes smoother but seems slower off the ground. Back is easier to get straight flexibility wise but harder to get straight visually since I can't see myself in the mirror. May as well get used to it. Light shit was easy, calves my strength has gone up a lot, guess being chronically sore since monday payed off. Was pretty underrecovered today due to cutting diet and terrible terrible insomnia the last 2 nights, got like 5 or 6 hours total between the 2 nights (2 2 nights ago n 4 last night, ish). So despite being tired as fuck and underrecovered today managed to pull some good numbers, so I'm happy. Swimming was great. Turns out that a lap is back and forth, so all those times I said I did 8 laps was actually 4. Somehow I didn't know. This was 8 of the "laps" I described before, or 4 back and forth real laps. Felt really great, surprised my cardio is still good after not doing cardio for 2-3 weeks, but I've also lost 10 lbs so that's probably why. Was gonna do 5 but pool closed 5 mins before the gym did (understandable), which I didn't anticipate, I was taking my time. Oh well, next time. Will probably start consistently swimming tuesdays and thursdays if I can find the time. Gotta maybe head to the gym earlier if I can, due to time constraints it's hard for me to get there before 9 and they close at 11. We'll see. Feelin good, future looks bright. Now to catch up on some sleep!
Deadlift
5x465 matched PR
Quads
3 or 4 sets, last set did 1 leg isolation afterwards
Hamstring curl
3 sets with 85-95 lbs
Seated Calves (not gonna bother calculating weights, by 225 I mean 2 plates, 275 I mean 2 plates n a 25, etc)
12x225
12x275
12x275
drop set 12x255/10x225/10x135
Swimming
4 laps
Decent lifting day today, made into a great workout by my swimming session afterwards. Deads were good, tried tucking my chin which I usually don't do, lift goes smoother but seems slower off the ground. Back is easier to get straight flexibility wise but harder to get straight visually since I can't see myself in the mirror. May as well get used to it. Light shit was easy, calves my strength has gone up a lot, guess being chronically sore since monday payed off. Was pretty underrecovered today due to cutting diet and terrible terrible insomnia the last 2 nights, got like 5 or 6 hours total between the 2 nights (2 2 nights ago n 4 last night, ish). So despite being tired as fuck and underrecovered today managed to pull some good numbers, so I'm happy. Swimming was great. Turns out that a lap is back and forth, so all those times I said I did 8 laps was actually 4. Somehow I didn't know. This was 8 of the "laps" I described before, or 4 back and forth real laps. Felt really great, surprised my cardio is still good after not doing cardio for 2-3 weeks, but I've also lost 10 lbs so that's probably why. Was gonna do 5 but pool closed 5 mins before the gym did (understandable), which I didn't anticipate, I was taking my time. Oh well, next time. Will probably start consistently swimming tuesdays and thursdays if I can find the time. Gotta maybe head to the gym earlier if I can, due to time constraints it's hard for me to get there before 9 and they close at 11. We'll see. Feelin good, future looks bright. Now to catch up on some sleep!
7-26-13: Shoulders
Rear Delts
A ton of sets (heavy)
Side Delts
A ton of sets (light)
DB OHP followed by rear delts
34 reps x 15 lbs
25 reps x 25 lbs
12 reps x 35 lbs
20 reps x 35 lbs
Side Raise Machine
2 or 3 sets
Tricep Pushdown
15x35
4x12x42.5
12x35
RP Hammer Curl
20s x 10
45s x 12
50s x 12
50s x 12
Shrug (Smith Machine)
8x135
2 sets (10-12 reps I think) with 175 really hard squeeze
Then I got kicked out (gym closed)
Started today off with some rear delts, went all right, but my flexibility seemed to be limiting me on side raises, I can never get full ROM. Pretty good form otherwise though, usually I'm uneven because of my ridiculously overpowered left front delt but I tried hard to keep things even and did pretty well. Forgot my oly shoes at home and didn't feel like pressing heavy and my shoulders are uneven so I did some high rep DB presses. Evened em out with rear delts. Then hit some side delt machine, the only way I can really seem to isolate them without my rear and front delts coming in too much. Then hit triceps and hammer curls, found some intensity and anger on the last few sets and hammered the shit out of them, forearms have almost never been so pumped and sore. Then hit up shrugs since I saw a rich piana video where he talkeda bout them and I wanterd to try them his way.
I've felt really high test for some reason lately. Ever since about 2 days ago. Only changes have been I've been sleep deprived, I'm starting to develop just a tiny bit of new facial hair (like one strand between mustache and chin strap), I've added cinnamon into my diet (in fairly large amounts, sprinkling that shit in my protein shakes), my parents have been pissing me off, and I've been playing a lot more video games (because I don't have class anymore-another change). Just going through the list, sleep deprivation and parents and maybe even the video games have made me pissed off and more irritable which would explain the aggression side of the high test feeling, but it's not that normal warm irritating type of anger, it's more like a cold energy type anger. Aggressive energy vs passive aggressive annoyance. So it's more like a high test thing, Idk. Might just be puberty related since I'm getting more facial hair, and the hormones could be contributing to my insomnia (getting acne too). Honestly I'm not even gonna try to speculate, I'm just gonna try to be as beast as possible and try to catch up on my sleep. Wish it wasn't while I was cutting so I could fully take advantage of the anabolism, but I've needed to cut for a while and it will probably help me cut. Just 2 more weeks then I'm beasting in full force again.
Rear Delts
A ton of sets (heavy)
Side Delts
A ton of sets (light)
DB OHP followed by rear delts
34 reps x 15 lbs
25 reps x 25 lbs
12 reps x 35 lbs
20 reps x 35 lbs
Side Raise Machine
2 or 3 sets
Tricep Pushdown
15x35
4x12x42.5
12x35
RP Hammer Curl
20s x 10
45s x 12
50s x 12
50s x 12
Shrug (Smith Machine)
8x135
2 sets (10-12 reps I think) with 175 really hard squeeze
Then I got kicked out (gym closed
)Started today off with some rear delts, went all right, but my flexibility seemed to be limiting me on side raises, I can never get full ROM. Pretty good form otherwise though, usually I'm uneven because of my ridiculously overpowered left front delt but I tried hard to keep things even and did pretty well. Forgot my oly shoes at home and didn't feel like pressing heavy and my shoulders are uneven so I did some high rep DB presses. Evened em out with rear delts. Then hit some side delt machine, the only way I can really seem to isolate them without my rear and front delts coming in too much. Then hit triceps and hammer curls, found some intensity and anger on the last few sets and hammered the shit out of them, forearms have almost never been so pumped and sore. Then hit up shrugs since I saw a rich piana video where he talkeda bout them and I wanterd to try them his way.
I've felt really high test for some reason lately. Ever since about 2 days ago. Only changes have been I've been sleep deprived, I'm starting to develop just a tiny bit of new facial hair (like one strand between mustache and chin strap), I've added cinnamon into my diet (in fairly large amounts, sprinkling that shit in my protein shakes), my parents have been pissing me off, and I've been playing a lot more video games (because I don't have class anymore-another change). Just going through the list, sleep deprivation and parents and maybe even the video games have made me pissed off and more irritable which would explain the aggression side of the high test feeling, but it's not that normal warm irritating type of anger, it's more like a cold energy type anger. Aggressive energy vs passive aggressive annoyance. So it's more like a high test thing, Idk. Might just be puberty related since I'm getting more facial hair, and the hormones could be contributing to my insomnia (getting acne too). Honestly I'm not even gonna try to speculate, I'm just gonna try to be as beast as possible and try to catch up on my sleep. Wish it wasn't while I was cutting so I could fully take advantage of the anabolism, but I've needed to cut for a while and it will probably help me cut. Just 2 more weeks then I'm beasting in full force again.
E
Evan Tipps
Guest
Good job on the deadlift and bench buddy! I feel you on being quick to anger. I need to work on that recently haha
7-29-13: Squats
Squat
warmups ending with 3x325
5x375 all time PR!!!
Front Squat
warmups ending with 3x245
5x290 pretty sure this is also a PR
Good Girl Bad Girl Machine
1x30 on each no warmups
Standing Calves Machine
warmups ending with 12x105
2x12x135
drop set 10x135/10x75/10x30
Abs
warmup bwx12
2x12x10 lbs
Pretty good day today, technique felt nice and dialed in after stretching. Getting prs on top of prs while cutting, I think I've found out the secret, do a hardcore mass cycle right before cutting then train strength while cutting. That way you can make strength gains while cutting, then blow up again after you finish. Theoretically, we'll see. Squats, the 3rd rep might have been cutting depth by like an inch, but I'm not 100% sure, could have been either way. So I did a nice long pause on the last rep to make up for it. 380x5 should go down next week as long as nothing bad happens between now and then (break my knee cap deadlifting, going down stairs, hamstrings spontaenously tears out of nowhere, get stabbed in the quad, who knows?!). In fact, I'm probably gonna take a stimulant just for kicks before hand and if I feel strong I might try to get 385x5. We'll see. Fronts are going well, if I get 385x5 next week and don't feel too worn out I might try to get 300x5, which is either matching a PR or another PR. It'd definitely be a post back squat front squat pr, all my previous front squat prs were set fresh without back squatting before hand. Hit some adductors/abductors for stability and mobility, then killed my calves with some nice contraction training. Had some extra time so I got my abs a little workout to make sure they aren't quitting on me. Then headed home. Future looks bright
Squat
warmups ending with 3x325
5x375 all time PR!!!
Front Squat
warmups ending with 3x245
5x290 pretty sure this is also a PR
Good Girl Bad Girl Machine
1x30 on each no warmups
Standing Calves Machine
warmups ending with 12x105
2x12x135
drop set 10x135/10x75/10x30
Abs
warmup bwx12
2x12x10 lbs
Pretty good day today, technique felt nice and dialed in after stretching. Getting prs on top of prs while cutting, I think I've found out the secret, do a hardcore mass cycle right before cutting then train strength while cutting. That way you can make strength gains while cutting, then blow up again after you finish. Theoretically, we'll see. Squats, the 3rd rep might have been cutting depth by like an inch, but I'm not 100% sure, could have been either way. So I did a nice long pause on the last rep to make up for it. 380x5 should go down next week as long as nothing bad happens between now and then (break my knee cap deadlifting, going down stairs, hamstrings spontaenously tears out of nowhere, get stabbed in the quad, who knows?!). In fact, I'm probably gonna take a stimulant just for kicks before hand and if I feel strong I might try to get 385x5. We'll see. Fronts are going well, if I get 385x5 next week and don't feel too worn out I might try to get 300x5, which is either matching a PR or another PR. It'd definitely be a post back squat front squat pr, all my previous front squat prs were set fresh without back squatting before hand. Hit some adductors/abductors for stability and mobility, then killed my calves with some nice contraction training. Had some extra time so I got my abs a little workout to make sure they aren't quitting on me. Then headed home. Future looks bright
NoFatChicks91
New member
Dude you're getting strong as fuck!
Sent from my SPH-L710 using EliteFitness
Sent from my SPH-L710 using EliteFitness
