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My Training Log
- Thread starter amounirl
- Start date
rustilldown
New member
Do you realize how insanely strong you are becoming ? Fuckin love how detailed you are with your lifts, technique and your log. I am going to stop in more often because I feel like going out and making
More gains after reading this!
More gains after reading this!
Thanks man! Haha damn now I feel bad that I have to post today's workout xD
8-5-13: Squats
Squat
2x3x380
3x315 beltless
Calves
warmups ending with 10x105
2x10x135
drop set 10x120/10x60
Today was a pretty fucking terrible day in the gym. This weekend's been kinda bad in lots of ways, been a little depressed about a couple things, and diet wise, my mom made a carby dinner Saturday night even though I was planning on low carbing like I do 4 days a week, she served my plate and everything, which almost never happens, so I felt bad not eating it and rationalized that if I did some light cardio after it'd be fine if I ate carbs. A bit of a mistake cause it's kinda thrown off my fat loss. At least my forearms have made some gains from last week though, carbs probably helped with that even if they made me fatter. But my sleeps been off, neighbors have been extra loud lately, finally snapped n yelled at them this morning out my window which did shut them up, but either way I"m pretty sleep deprived. Then today before the gym it was my grandfather's 70th birthday so we all had dinner at their house. The food was extremely oily and carby and generally unhealthy and I felt like shit after eating it, then went to the gym all bloated and feeling shitty. I took this new pre workout I got called blue up, found a really cheap deal I couldn't resist, basically it's tribulis, yohimbine and caffiene, but it couldn't salvage all the factors working against me, so I felt really weak even warming up.
I'm not feeling too bad about today's workout though, everybody has bad days, and considering I've gained 10 lbs on my 5 rm squat, bench, and deadlift, while losing 10-15 lbs bodyweight, the fact today I couldn't get another pr isn't surprising or bad at all. I might be a little overtrained/underrecovered, and since I was feeling shitty anyways I just hit calves real quick, which also felt weak, then got out of there. Cut ends this Friday so things should come back up next week. Gonna hit some high rep squats then taper down the reps and try to get 5x405 by the end of the summer. As far as my cutting routine goes, next summer I might actually train 5 days a week, my upper body isn't really overtrained as far as I know so I'll do 3 upper days and 2 lower days, I hate only going 4 days a week because it kind of hurts my focus taking 2 days off in a row, out of sight out of mind, as they say. 5 days/week will also help get my blood moving and help me lose more fat. I'll just have to play around with it, though, we'll see where I'm at next year. Either way, I'm looking forward to eating normal next week, starting to train 5-6 days a week again, and starting my bulk in 2 weeks! Bench tomorrow.
8-5-13: Squats
Squat
2x3x380
3x315 beltless
Calves
warmups ending with 10x105
2x10x135
drop set 10x120/10x60
Today was a pretty fucking terrible day in the gym. This weekend's been kinda bad in lots of ways, been a little depressed about a couple things, and diet wise, my mom made a carby dinner Saturday night even though I was planning on low carbing like I do 4 days a week, she served my plate and everything, which almost never happens, so I felt bad not eating it and rationalized that if I did some light cardio after it'd be fine if I ate carbs. A bit of a mistake cause it's kinda thrown off my fat loss. At least my forearms have made some gains from last week though, carbs probably helped with that even if they made me fatter. But my sleeps been off, neighbors have been extra loud lately, finally snapped n yelled at them this morning out my window which did shut them up, but either way I"m pretty sleep deprived. Then today before the gym it was my grandfather's 70th birthday so we all had dinner at their house. The food was extremely oily and carby and generally unhealthy and I felt like shit after eating it, then went to the gym all bloated and feeling shitty. I took this new pre workout I got called blue up, found a really cheap deal I couldn't resist, basically it's tribulis, yohimbine and caffiene, but it couldn't salvage all the factors working against me, so I felt really weak even warming up.
I'm not feeling too bad about today's workout though, everybody has bad days, and considering I've gained 10 lbs on my 5 rm squat, bench, and deadlift, while losing 10-15 lbs bodyweight, the fact today I couldn't get another pr isn't surprising or bad at all. I might be a little overtrained/underrecovered, and since I was feeling shitty anyways I just hit calves real quick, which also felt weak, then got out of there. Cut ends this Friday so things should come back up next week. Gonna hit some high rep squats then taper down the reps and try to get 5x405 by the end of the summer. As far as my cutting routine goes, next summer I might actually train 5 days a week, my upper body isn't really overtrained as far as I know so I'll do 3 upper days and 2 lower days, I hate only going 4 days a week because it kind of hurts my focus taking 2 days off in a row, out of sight out of mind, as they say. 5 days/week will also help get my blood moving and help me lose more fat. I'll just have to play around with it, though, we'll see where I'm at next year. Either way, I'm looking forward to eating normal next week, starting to train 5-6 days a week again, and starting my bulk in 2 weeks! Bench tomorrow.
8-6-13: Overtraining (No offense Mr. Fletcher)
Rear and Side Delts Warmup (Figured I'd be more detailed here instead of my usual "5 sets of 15-20 reps" for side delts just standing side raises and seated side raises with my chest on a high incline bench, for rear delts I did them with elbows tucked and elbows flared, tucked allows heavier weight and tighter contraction, flared is lighter weight but better ROM)
From what I remember:
20x5 lbs standing side
10x5 lbs flared rear
20x15 lbs standing side
20x15 lbs flared rear
15x20 lbs standing side
20x20 lbs tucked rear
15x20 lbs standing side followed by 10x10 seat4ed side
20x30 lbs tucked rear 10x10 flared rear 10x20 tucked rear
15x20 standing side 10x10 seated side
20x30 tucked rear 10x10 flared rear 10x20 tucked rear
15x20 standing side 10x10 seated side 10x10 flared rear
Bench last rep paused
2x5x225
5x225 close grip
Smith Shrugs
2x10x185
2x10x225
drop set 10x225/10x135
Hammer Curls
15 reps x 45s RP drop setted wtih 10x20s normal followed by 5x20s RP style.
Day started out ok today, got a good pump in my side and rear delts but then my bench felt like absolute shit. I'm definitely overtrained aka underrecovered. Happens easily when on low calories, and sleep deprivation this weekend definitely played a factor too, despite getting 8 hours last night. No problem I'll end my cut tomorrow and do a light deload week, then come back stronger in 2 weeks when I'm bulking. Considering I killed it in the gym for the last 4 weeks and on this 5th week I finally stalled/overtrained I'm feeling good, lost 10-15 lbs BW and added 10-15 lbs on my big 3 while making gains on my rear delts, side delts, forearms, and traps, so I'm feeling fine. Just gotta rest. Mihgt train front squats on Thurs, def shoulders on Fri, then deads on Sat.
Rear and Side Delts Warmup (Figured I'd be more detailed here instead of my usual "5 sets of 15-20 reps" for side delts just standing side raises and seated side raises with my chest on a high incline bench, for rear delts I did them with elbows tucked and elbows flared, tucked allows heavier weight and tighter contraction, flared is lighter weight but better ROM)
From what I remember:
20x5 lbs standing side
10x5 lbs flared rear
20x15 lbs standing side
20x15 lbs flared rear
15x20 lbs standing side
20x20 lbs tucked rear
15x20 lbs standing side followed by 10x10 seat4ed side
20x30 lbs tucked rear 10x10 flared rear 10x20 tucked rear
15x20 standing side 10x10 seated side
20x30 tucked rear 10x10 flared rear 10x20 tucked rear
15x20 standing side 10x10 seated side 10x10 flared rear
Bench last rep paused
2x5x225
5x225 close grip
Smith Shrugs
2x10x185
2x10x225
drop set 10x225/10x135
Hammer Curls
15 reps x 45s RP drop setted wtih 10x20s normal followed by 5x20s RP style.
Day started out ok today, got a good pump in my side and rear delts but then my bench felt like absolute shit. I'm definitely overtrained aka underrecovered. Happens easily when on low calories, and sleep deprivation this weekend definitely played a factor too, despite getting 8 hours last night. No problem I'll end my cut tomorrow and do a light deload week, then come back stronger in 2 weeks when I'm bulking. Considering I killed it in the gym for the last 4 weeks and on this 5th week I finally stalled/overtrained I'm feeling good, lost 10-15 lbs BW and added 10-15 lbs on my big 3 while making gains on my rear delts, side delts, forearms, and traps, so I'm feeling fine. Just gotta rest. Mihgt train front squats on Thurs, def shoulders on Fri, then deads on Sat.
Just ate somewhere from 3000-5000 calories worth of cheat carbs. Got a little protein in there too haha. Then decided to mess around with 4 and 5 lb weights I got lying around the house and got a massive side/rear delt pump. Looking forward to training shoudlers on fri, maybe hitting legs today.
8-10-13: Shoulders n Calves
Today I took a sick preworkout stack that included white flood for pump and energy, overall the stack got me really focused and helped me feel the mind muscle connection better. I brought along a friend I havne't seen in a while in the gym who doesn't really like lifting. He was complaining the whole time, especially the last 1.5 hrs, but I still got a good workout. Next time I take this stack and train upper body it's gonna be way better than this, I'll probably be in there 4 hours. Doing great, workout was overall awesome, great to train wtih carbs in my system again, esp since I know how to get a pump much better now. Probably not gonna bring this friend along to lift anymore. He just doesn't have that passion and kills my energy. Best workout I've had in months and this would have been so much better without him. No dirt on the guy, he's super smart and is a great friend, just not into lifting.
Side Raises
5x20x15s/20s/25s (varying) some sets supersetted with seated side raises with 10 lbs for 10 reps
alternating with
Rear Delt Raises
3x20x15/20/25 flared
3x20x20/30/35 tucked (palms facing instead of 45 degrees tried that today after seeing rich piana do it and it works way better!)
Smith Up Rows supersetted with side raises
3x15x135 UR 3x6x20s SR last set did 10 reps x 10 lbs after the 20s too
Smith Shrugs
12x235
3x15x225 last set dropped to 10x135
Seated side raises
3x12x15s
1 arm side lat machine
10x225
3x15x185
Lat Pullover
3x10x40 (was really distracted by my friend on this cause there were 2 hot girls next to us he kept talking about)
Chest machine
105 lbs x 12/15/12, 90 x 15
Rear Delt Machine
4x20x40
Reverse Curl
20x30
15/10/12x50
Seated Calves
4x12x225 (lost some focus here was so damn tired and friend complained after every set haha)
Today I took a sick preworkout stack that included white flood for pump and energy, overall the stack got me really focused and helped me feel the mind muscle connection better. I brought along a friend I havne't seen in a while in the gym who doesn't really like lifting. He was complaining the whole time, especially the last 1.5 hrs, but I still got a good workout. Next time I take this stack and train upper body it's gonna be way better than this, I'll probably be in there 4 hours. Doing great, workout was overall awesome, great to train wtih carbs in my system again, esp since I know how to get a pump much better now. Probably not gonna bring this friend along to lift anymore. He just doesn't have that passion and kills my energy. Best workout I've had in months and this would have been so much better without him. No dirt on the guy, he's super smart and is a great friend, just not into lifting.
Side Raises
5x20x15s/20s/25s (varying) some sets supersetted with seated side raises with 10 lbs for 10 reps
alternating with
Rear Delt Raises
3x20x15/20/25 flared
3x20x20/30/35 tucked (palms facing instead of 45 degrees tried that today after seeing rich piana do it and it works way better!)
Smith Up Rows supersetted with side raises
3x15x135 UR 3x6x20s SR last set did 10 reps x 10 lbs after the 20s too
Smith Shrugs
12x235
3x15x225 last set dropped to 10x135
Seated side raises
3x12x15s
1 arm side lat machine
10x225
3x15x185
Lat Pullover
3x10x40 (was really distracted by my friend on this cause there were 2 hot girls next to us he kept talking about)
Chest machine
105 lbs x 12/15/12, 90 x 15
Rear Delt Machine
4x20x40
Reverse Curl
20x30
15/10/12x50
Seated Calves
4x12x225 (lost some focus here was so damn tired and friend complained after every set haha)
8-12-13: Legs
Squat
3x5x275
Fronts
2x8x185
Standing Calves
185x15
225x12
225x10 drop 105x10 drop 40x10
Little Squat deload yesterday, nothing too intense just putting in work going through motions. Had a strongman session where I front squat 315x3 and worked on my front squat technique this weekend, but didn't get too much done besides some tricep extensions and other random stuff. Hitting bench deload today, but going hard on bodybuilding work, gonna try to get a massive pump.
Squat
3x5x275
Fronts
2x8x185
Standing Calves
185x15
225x12
225x10 drop 105x10 drop 40x10
Little Squat deload yesterday, nothing too intense just putting in work going through motions. Had a strongman session where I front squat 315x3 and worked on my front squat technique this weekend, but didn't get too much done besides some tricep extensions and other random stuff. Hitting bench deload today, but going hard on bodybuilding work, gonna try to get a massive pump.
8-13-13: Upper body mostly chest
Rear Delts
2 warmups x 20 reps
3 sets x 20 reps with 30 10 reps with 20
Side Delts
2 warmups
3 sets x 15-20 reps with 20-25 drop setted with seated 10s for 10 reps
Bench
3x10x185
3x10x BW pull ups between sets
"Jim Extensions" basically a pullover into tricep ext my friend jim showed me that killed my abs lats and tris the other day
5x10x95
1 arm Side Lat Machine
3x10x185 (1x10x225 between set 1 and 2 with 185)
Chest Press Machine
3x10x185
Cable Rows
4x10x150
DB Bench
3x10x50s (last set incline)
Preacher Curl
3x10x75 normal supersetted with 15-25 lb conc curls for sets of 10-12
Tricep Pushdown
5 x 10-15 x 35-50
RP Curls
3x12x45s superset with 10x25s
Tricep Kickback
10 lbs x 10/8 on both sides back n forth
Chest Machine
4x10-15x100-120
Rear Delt Machine
5x15x40-55
Side Delt Machine
3x20x40 lbs
Monster day today. Can't even go into everything but it was a 3.5 hour session. My forearms are cramping now whenever I try to touch my face. Great session though. Worked out with a high school teacher for the first 1.5 hrs then the last 2 hrs were aaallll me which was awesome. But yeah funny story there was a dude who looked exactly like ronnie coleman so I went and told him that hahaha and he told me he usually gets called some other bodybuilder and I was the first to call him ronnie hahaha. Fun stuff. Yeah I feel great about this session, time to make monster gains.
Rear Delts
2 warmups x 20 reps
3 sets x 20 reps with 30 10 reps with 20
Side Delts
2 warmups
3 sets x 15-20 reps with 20-25 drop setted with seated 10s for 10 reps
Bench
3x10x185
3x10x BW pull ups between sets
"Jim Extensions" basically a pullover into tricep ext my friend jim showed me that killed my abs lats and tris the other day
5x10x95
1 arm Side Lat Machine
3x10x185 (1x10x225 between set 1 and 2 with 185)
Chest Press Machine
3x10x185
Cable Rows
4x10x150
DB Bench
3x10x50s (last set incline)
Preacher Curl
3x10x75 normal supersetted with 15-25 lb conc curls for sets of 10-12
Tricep Pushdown
5 x 10-15 x 35-50
RP Curls
3x12x45s superset with 10x25s
Tricep Kickback
10 lbs x 10/8 on both sides back n forth
Chest Machine
4x10-15x100-120
Rear Delt Machine
5x15x40-55
Side Delt Machine
3x20x40 lbs
Monster day today. Can't even go into everything but it was a 3.5 hour session. My forearms are cramping now whenever I try to touch my face. Great session though. Worked out with a high school teacher for the first 1.5 hrs then the last 2 hrs were aaallll me which was awesome. But yeah funny story there was a dude who looked exactly like ronnie coleman so I went and told him that hahaha and he told me he usually gets called some other bodybuilder and I was the first to call him ronnie hahaha. Fun stuff. Yeah I feel great about this session, time to make monster gains.
