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My Training Log
- Thread starter amounirl
- Start date
7-30-13: Bench
Rear Delts
3 or 4 sets of 20
Side Delts
2x15
Bench
warmups ending with 3x245
5x260? PR?
Pendlay Rows
3x5x200
Incline Chest Machine
3x10x2 plates
Smith Shrugs
12x135
12x185
12x205
12x225
drop set 10x225 12x135 (135 underhand)
Flat Chest Machine
10x2 plates
10x1.5 plates
Hammer STrength lat machine sitting sideways 1 arm at a time
10x1 plates
10x1.5 plates
10x2 plates
Pec Deck
1x20
RP Hammer Curls
15x35 lbs
Swimming
3 legit laps
Hammer Curls
2x12x45s
Tricep Pushdowns
3x12x35
Side Delt Raise
20 reps x 15 lbs
15 reps x 25 lbs
Underhand Shrugs
12x185
Massive day today, started off as usual with pumping rear and side delts. Bench was ok but the dude I had spotting me kinda tapped the bar for some reason, he said he didn't help at all but I'm a fucking nazi about this shit so even if he didn't actually help he still touched the damn bar and that pisses me off. So Idk if I can count it. I'll try 5x265 next week, with a diff spotter, hopefully my own, though nobody wants to come to the gym at night with me (only time I can train these days), which I understand, but it still sucks. Pendlays were alright, getting decent contraction though something tells me I'm uneven. Fuck my front delt. Found out another reason why my left front delt is bigger and my left trap is smaller, started playing guitar again here and there and noticed that it supports right traps/rear delt growth and left front delt growth, that combined with my left foot stance in kempo and the fact I have my left hand on the keyboard and right hand more flared out on the mouse on the commputer all compounds my left shoulder problem. Shit sucks. But oh well, just dealing with it, stretching that shit out periodically. Shrugs were awesome, I find the way I'm doing it now hits my rear delts too pretty well, smith machine shrugs with driving the traps back is awesome. I get a sick ass pump from it too, look like a monster in the mirror. Got an ok chest pump from incline machine but it gets too much front delt for me, so alternating with hitting lat machine the way I saw some big dude hitting it the other day, which worked great, I switched to flat chest machine, which got me a much better chest pump. Had to sacrifice some weight to take out front delts though. Made it up with peck deck, finished off my pecs real good. Was running out of time before the pool closed so I did some quick hammer curls, got a gnarly forearm pump, looked huge in the mirror with pumped traps, chest, forearms, delts, biggest I've ever looked, had people staring, I was the biggest lean guy in the gym, third biggest overall! Pool closed a bit early so I only got 3 laps but then I still had 7 mins left in the weight roo, so I did a kind of circuit type thing where I got 3 sets of triceps, 2 sets of forearms, 1 set of traps, 2 sets of side delts. Got another great pump, was having a really bad day outside the gym today but today's monster session has me feeling great again!
Rear Delts
3 or 4 sets of 20
Side Delts
2x15
Bench
warmups ending with 3x245
5x260? PR?
Pendlay Rows
3x5x200
Incline Chest Machine
3x10x2 plates
Smith Shrugs
12x135
12x185
12x205
12x225
drop set 10x225 12x135 (135 underhand)
Flat Chest Machine
10x2 plates
10x1.5 plates
Hammer STrength lat machine sitting sideways 1 arm at a time
10x1 plates
10x1.5 plates
10x2 plates
Pec Deck
1x20
RP Hammer Curls
15x35 lbs
Swimming
3 legit laps
Hammer Curls
2x12x45s
Tricep Pushdowns
3x12x35
Side Delt Raise
20 reps x 15 lbs
15 reps x 25 lbs
Underhand Shrugs
12x185
Massive day today, started off as usual with pumping rear and side delts. Bench was ok but the dude I had spotting me kinda tapped the bar for some reason, he said he didn't help at all but I'm a fucking nazi about this shit so even if he didn't actually help he still touched the damn bar and that pisses me off. So Idk if I can count it. I'll try 5x265 next week, with a diff spotter, hopefully my own, though nobody wants to come to the gym at night with me (only time I can train these days), which I understand, but it still sucks. Pendlays were alright, getting decent contraction though something tells me I'm uneven. Fuck my front delt. Found out another reason why my left front delt is bigger and my left trap is smaller, started playing guitar again here and there and noticed that it supports right traps/rear delt growth and left front delt growth, that combined with my left foot stance in kempo and the fact I have my left hand on the keyboard and right hand more flared out on the mouse on the commputer all compounds my left shoulder problem. Shit sucks. But oh well, just dealing with it, stretching that shit out periodically. Shrugs were awesome, I find the way I'm doing it now hits my rear delts too pretty well, smith machine shrugs with driving the traps back is awesome. I get a sick ass pump from it too, look like a monster in the mirror. Got an ok chest pump from incline machine but it gets too much front delt for me, so alternating with hitting lat machine the way I saw some big dude hitting it the other day, which worked great, I switched to flat chest machine, which got me a much better chest pump. Had to sacrifice some weight to take out front delts though. Made it up with peck deck, finished off my pecs real good. Was running out of time before the pool closed so I did some quick hammer curls, got a gnarly forearm pump, looked huge in the mirror with pumped traps, chest, forearms, delts, biggest I've ever looked, had people staring, I was the biggest lean guy in the gym, third biggest overall! Pool closed a bit early so I only got 3 laps but then I still had 7 mins left in the weight roo, so I did a kind of circuit type thing where I got 3 sets of triceps, 2 sets of forearms, 1 set of traps, 2 sets of side delts. Got another great pump, was having a really bad day outside the gym today but today's monster session has me feeling great again!
My front delt problem is getting worse, they're growing somehow, even though Im cutting they're noticeably bigger, probably from hitting chest the other day. I think I"m just gonna not train front delts at all except when benching for at least 3 weeks, 1.5 of which will be cutting, so hopefully they'll lose some mass which will help balance out my rear and side delts. I have no problem getting my front delts huge so I'm not worried, the only 2 potential downfalls is my bench might go down and my chest might lose mass. I might try to hit chest but if I feel front delts working I'll stop. Chest grows pretty fast too so it shouldn't be a problem if I lose some mass, as long as my chest is big when the school year starts again! I've got time. If I can manage to balance out my shoulders I might start doing behind the neck presses exclusively instead of front presses so my delts continue to develop evenly. Just gonna try something extreme since nothing moderate worked, we'll see what happens.
8-1-13: Deadlifts
Deads
warmups ending with 420x3
470x5 all time PR
Reverse Grip Preacher Curls (focus tension on forearms)
3x12x40 supersetted with 3x10x15s hammer curls to kill the forearm
Seated Calf Raise
12x2 plates strict
10x2 plates + 10 strict
drop set 10x2 plates + 10 strict, 10x2 plates not strict, 10x1 plate strict
Quad Extension
(did these kinda weird, did sets of 10 then followed up with 8 reps of 2 up 1 downs which I saw in a Zack Khan Recovery blog, I think number 40. Was an interesting way to get my 1 leg work but I prefer to just do my sets then on my last set do 1 leg work right afterwards)
2 sets of 110 lbs 1 set of 95 lbs
Hamstring Curl
3x12x100
Lat Machine Same Way as Tuesday, just learning how to squeeze and getting used to it
1x10x1 plate + 10
2x10x2 plates
Swimming
5 laps
Good day today. Got an all time deadlift PR, took a little tribulis before the gym just so I could get that high test feeling going after playing video games all day, but no stimulants, so that was good, love gaining strength while cutting, hopefully I can pull it off next time too with the same strategy! I think a big part of it though is because during this cut I've learned how to squeeze a lot better, so we'll see next time. Forearms got nice and sore from that (along with the rest of my body of course!) so I decided to finish em off with some reverse grip preacher curls, then just do normal preachers for bis tomorrow. Then hit some calves pretty good, I need to start bringing more rigid shoes for seated calf raises, I've heard that helps a lot, which would make sense. Then hit some quads and hamstrings, it's funny cause I"m trying to hit my outer sweep but my teardrop just keeps looking better and better in the mirror. Could just be due to leaning out. Then hit hamstrings, weight is going up on these which is nice. Hit lat machine again, right side isn't hard to squeeze but my left was having problems last time, got it a little better this time but not as good as the right. Then did some solid swimming, got 5 laps which is kind of a pr. Unfortunately after I finished my laps I put my head underwater for some stupid reason and got water in my ear, 5 laps and nothing then the 1 useless time I put my head underwater I get a problem taht's been bothering me for hours! Oh well. Shoulders tomorrow, but no front delts! So basically rear, side delts, tris, bis, maybe some chest and forearms, and that's it for tomorrow.
Deads
warmups ending with 420x3
470x5 all time PR
Reverse Grip Preacher Curls (focus tension on forearms)
3x12x40 supersetted with 3x10x15s hammer curls to kill the forearm
Seated Calf Raise
12x2 plates strict
10x2 plates + 10 strict
drop set 10x2 plates + 10 strict, 10x2 plates not strict, 10x1 plate strict
Quad Extension
(did these kinda weird, did sets of 10 then followed up with 8 reps of 2 up 1 downs which I saw in a Zack Khan Recovery blog, I think number 40. Was an interesting way to get my 1 leg work but I prefer to just do my sets then on my last set do 1 leg work right afterwards)
2 sets of 110 lbs 1 set of 95 lbs
Hamstring Curl
3x12x100
Lat Machine Same Way as Tuesday, just learning how to squeeze and getting used to it
1x10x1 plate + 10
2x10x2 plates
Swimming
5 laps
Good day today. Got an all time deadlift PR, took a little tribulis before the gym just so I could get that high test feeling going after playing video games all day, but no stimulants, so that was good, love gaining strength while cutting, hopefully I can pull it off next time too with the same strategy! I think a big part of it though is because during this cut I've learned how to squeeze a lot better, so we'll see next time. Forearms got nice and sore from that (along with the rest of my body of course!) so I decided to finish em off with some reverse grip preacher curls, then just do normal preachers for bis tomorrow. Then hit some calves pretty good, I need to start bringing more rigid shoes for seated calf raises, I've heard that helps a lot, which would make sense. Then hit some quads and hamstrings, it's funny cause I"m trying to hit my outer sweep but my teardrop just keeps looking better and better in the mirror. Could just be due to leaning out. Then hit hamstrings, weight is going up on these which is nice. Hit lat machine again, right side isn't hard to squeeze but my left was having problems last time, got it a little better this time but not as good as the right. Then did some solid swimming, got 5 laps which is kind of a pr. Unfortunately after I finished my laps I put my head underwater for some stupid reason and got water in my ear, 5 laps and nothing then the 1 useless time I put my head underwater I get a problem taht's been bothering me for hours! Oh well. Shoulders tomorrow, but no front delts! So basically rear, side delts, tris, bis, maybe some chest and forearms, and that's it for tomorrow.
8-2-13: Shoulders
Rear Delts
3-5 sets of 20 with various weights
Side Delts
10s x 20
15s x 20
20s x 15
Smith Upright Rows Supersetted with side laterals
12x95 UR 10 reps x15s SL
2x12x115 UR 10 reps x15/20 SL
10x135 UR 8x20s followed by 10x10s
Seated Side Raise "Zack Khan style"
12x15s
2x15x10s
Preacher Curls supersetted with concentration curls
10x75 PC 8x25s CC
2x10x45 PC 8x25s CC
8x25s CC 12x45 PC
Tricep Pushdowns Superset with Lying extensions
10x42.5 TPD
10x50 TPD
10x42.5 TPD 10x10s Ext
10x42.5 TPD 10x20s Ext
Side Raise Machine
20x20
drop set 10x60 10x40
20x40
Chest Fly Machine
2x15x105
12x105
Rear Delt Fly Machine
3 or 4 sets of 15 (last set 25 reps x 45 lbs) with 45-65 lbs
Good pump today, took white flood, but I actually got just as good if not better pump from just l arginine. We'll see. Overall hit everything nice and thoroughly today, looking forward to growing even tho I'm cutting
Rear Delts
3-5 sets of 20 with various weights
Side Delts
10s x 20
15s x 20
20s x 15
Smith Upright Rows Supersetted with side laterals
12x95 UR 10 reps x15s SL
2x12x115 UR 10 reps x15/20 SL
10x135 UR 8x20s followed by 10x10s
Seated Side Raise "Zack Khan style"
12x15s
2x15x10s
Preacher Curls supersetted with concentration curls
10x75 PC 8x25s CC
2x10x45 PC 8x25s CC
8x25s CC 12x45 PC
Tricep Pushdowns Superset with Lying extensions
10x42.5 TPD
10x50 TPD
10x42.5 TPD 10x10s Ext
10x42.5 TPD 10x20s Ext
Side Raise Machine
20x20
drop set 10x60 10x40
20x40
Chest Fly Machine
2x15x105
12x105
Rear Delt Fly Machine
3 or 4 sets of 15 (last set 25 reps x 45 lbs) with 45-65 lbs
Good pump today, took white flood, but I actually got just as good if not better pump from just l arginine. We'll see. Overall hit everything nice and thoroughly today, looking forward to growing even tho I'm cutting
E
Evan Tipps
Guest
Gym owner preaches to take l arginine and advil preworkout haha
E
Evan Tipps
Guest
He says it opens blood capilaries for more bloodflow to the muscle
