My Training Log

[Buildingup24]

PS- How tall are you? 197 could be a pretty good weight if u r like 6 foot or under n lean

 

[amounirl]

Thanks for the link man, I've done those before but never consistently. I"ll start throwing em in for real, starting tomorrow on bench day! I'm 5'10.5 but I'm not lean haha. I hover around 12-14%, I can see my abs in good light all the time, but usually not in bad lighting. 197 is ok but I think I might just be depleted, I was 197 at the beginning of this year around 14% and was definitely not this big.

 

[amounirl]

5-29-13: Bench

Bench
225x3
245x3
265x2
265x3 10 lb PR
315x0 hold at the top
225x5
225x5

Rear Delt
lotta sets of 10-20

BTN Press
few sets

Cable Rear Delts
3x20x15

Cable Chest
2 or 3 sets

Triceps
3 or 4 sets

DB Inclines
a few sets

Rear Delt Destroyers
20x40s
20 or 30x40s drop setted to 20x10s

Swimming
10 laps

Decent day today. Bench was a little disappointing, Idk how I feel about 300 anymore, 265 was difficult. Held 315 just to feel it, felt very heavy, took a lot out of me just holding it. Then did some technique sets with 225. Did a lot of rear delt work because I"m sick of them being small bitchasses. Then just bsed the rest of the day. Then swam quite a bit. Now I"m sitting in my room and it's really really hot and I'm pissed off.

 

[amounirl]

5-30-13: Deads

Deads
365x3 standing on a plate
405x3 from floor
455x4 from floor
475x4 off "blocks" (plates)
515x1 off plates
495x15 sec hold off plates

DB Rows ("Kroc" Rows)
18x100 lbs on both sides

Wide Grip Pull ups BB style
BWx10/8/6/6/10/10

Ham Curl
10x70
2x12x80

Quad Ext
10x90
12x105
15x105

Seated Calf Raise
3x10x90 drop set on last set to 10x70

Forearm Roller
3x complex (1 set Flexor roll all the way up then 1 set extensor roll all the way up right after) with 15 lbs

Rich Piana Style Hammer Curl
13x35s drop setted to normal hammer curls with 10 lbs for 10 or 15 reps

Pretty damn good workout today. Took a whole ephedrine because last night it was insanely hot, I couldn't sleep at all, I lay in bed for 12 hrs and got 4-6 hrs sleep max. Fuck insomnia. But anyways I took ephedrine as a pre workout, had a huge meal beforehand so it hit me very gradually, had to say it was a very enjoyable experience. Got a little bit of energy within 10 mins and by the time 40 mins had passed I had a ton of energy physically, even though I was mentally still groggy. But not very jittery, felt really good. Anyways, I warmed up my deads standing on a plate, when I got to 455 I was only trying to do 3 reps since I was planning on doin block pulls after but I had so much leftover energy so I said fuck it I'll just keep going and do 4. Tried to get 5 reps with 475 but that shit was harder than I expected, barely got 4. Then I went up to 515 and got a kind of shitty lockout (looked more andy bolton style as opposed to benni magnusson style, technically locked out but not as much as possible), because my grip was slipping a lot. Dropped to 495 to do a grip hold and held it for 15 seconds relatively easily. I was surprised.

Decided to hammer the grip a little more after deads and did some kroc rows. 3 rep PR on these DBs, though back in the good old days of weighing 215 and having a strong grip, and using real chalk, I did 20 with 100s pretty easily, with my back being the limiting factor instead of my grip. Although my back was pretty close to dead on the left side today, shows how weak my rear delt is on that side. Anyways. Continued with some BB style pullups, strength was pretty pathetic, my pull ups are declining a lot unfortunately. Gotta start throwing em in more, I should do a diff variation every day, no need to hit it super hard all the time just consistently, since that's my main issue. Ham curls I was tired as fuck at this point so I only did 2 "heavy" sets, same for quads. Calves I hit em hard but again I was already pretty tired, got a good pump nonetheless. Got a decent pump in the forearms but didn't go too hard on the roller, I was really tired at this point since the ephedrine wore off and I'd already done a lot. Hit some hammer curls right after just to kill my forearms for real, that time I really felt it. Overall a great workout today, I limped back to the dining hall right next to my dorm, the chef who always makes fun of me for eating 6 times a day came up and asked me if I was all right cause I looked so tired haha. Weighed in at 198 or 199 at the gym, climbing back up, I'm probably 203 right now cause I ate/drank so much just now. Eating again in 1 hr =o. Overall a good day though, looking forward to smashing some big numbers come June 8th hopefully. Only got about 3 training sessions between now and then, and only 1 of them involving heavy lifting. Good stuff.

 

[amounirl]

Everything is sorer than it's been in a long time. Even my lats and triceps! Sadly not my rear or side delts.

 

[miked8c]

Have you ever considered incorporating a day where weighted pull ups are your compound exercise?

I did this and it is now a staple in my routine. The back is one of the few muscles that flourishes when you hit it hard, mine grew like a weed once I started this, not to mention my Lats have gotten the point where they are borderline overdeveloped.

I followed the weighted pull ups with BW burn out sets every minute on the minute using slow negatives and good form to really squeeze.

Then I move to my assistance exercises.

 

[amounirl]

Yeah man I did weighted chins for a pretty long time, got up to 40 lbs for 9 reps, but I got a little strain in my left bicep and stopped doing em for a while. Never ended up going back. I probably should throw them in, I've recently replaced them with pendlay rows as my main dynamic back strength exercise. But I should get chins in there.

 

[miked8c]

Weighted Pull Ups 10 sets of 3 with my 6-7RM.

followed by strict barbell rows has done me good, just look at my avi haha jk.

 

[amounirl]

Haha nice. Yeah that sounds like a pretty solid routine, I'll start that this summer

 

[amounirl]

6-2-13: Warming up to heavy singles

Squat
worked up to the fastest 365 I've ever done. Felt like 225.
405 walkout
455 walkout

Bench
worked up to an ok 275
305 liftoff

Rack Pulls (for grip, small ROM)
worked up to 495x10 sec
then 545 for 5 sec
then 495x10 sec
a couple shrug variants with 225 and 135 and btn pressed the bar for 35-50 reps

Then just hit some rear delts, triceps, adductors and abductors just to get blood flowing through. Felt really high test yesterday, overall pretty good session. 365 went up insanely fast, I was using the thin bar for the first time in a long time and it's a lot easier than the thick one. Bends and bounces a lot and I can grip that thing insanely tight. Felt great, then did some heavy walkouts. Feeling pretty good about 405 come Saturday. Bench was a little disappointing, the thin bar, while easier to propel, was hurting my wrists a lot. Had to put on wraps as low as 255. But 255 went up fast. 275 didn't go up super fast but hopefully by the time I max out I'll be creatine loaded enough that it'll be fine with 300. But we'll see. I don't think I"ll get 315 but I'm not ruling out the possibility. We all have good days and the right pre workout can work wonders!. Not sure how I want to load the creatine though, only got 2 training sessions this week so I don't know when I'm going to drink my creatine. Might just try right before bed, or mornings and nights, or something. As long as I get it in. Rack pulls were a little disappointing but hopefully I"ll be able to grip 525 on Saturday. Body strength wise I think I"ll be fine, but my grip has been my limiting factor lately. Then hit some shrugs/BTN press to make sure my traps were good, did some other small muscle work, and got out of there. Training shoulders tomorrow, then speed work on thurs, no partying on friday, and hopefully I'll be good on Saturday!!!

 

[amounirl]

6-4-13: Stuff

OHP
3x10x95

Rear Delts
5 decent sets

Squat
3x5x225

Side Raise
3x15x20s

Run
.5 miles 0 incline .6 miles 2.5% incline took about 10 mins total

Decent workout today. Got some decent rage going. But I wasn't really doing anything legit so whatever. Speed work coming up on thurs then going to max on Sat.

 

[amounirl]

6-6-13: Speed Day

Rdelts warmup
~5 sets

Squat
5x2x225

Bench
5x3x155

Deads
3x2x255

Rear Delts
~5 sets

Run
.5 mi in 3:17

Pretty good little BS day today. Started with a rear delt warmup to make sure I wouldn't pop anything. Got a decent pump. Squat technique felt great, good girl bad girl machine seems to have fixed a lot of my squat technique problems. Bench was ok but my back was popping off the bench because I was trying to do it speed style. Deads were ok, didn't have my socks but still banged em out. Hit some rear delts, got out really early, then went for another run. Gotta make sure I don't get a heart attack from all the calorie dense foods I've been eating. Had a really late night last night, my friend wanted to party cause it's probably his last chance this year so I ended up staying up till 5 AM. So I got pretty much no sleep, gonna knock myself out tonight. "Meet" on Saturday!

 

[amounirl]

6-8-13: Birthday/Max day

Squat
365x1
405x2
425x1-40 lb PR

Bench
265x1
285x1-10 lb PR
300x0

Deadlift
495x1
525x1
545x1-40 lb PR

Pretty good day today. My bench was a little disappointing, I wanted 300, but I exceeded my goals for both squat and deadlift by 20 lbs. 405 squat felt so easy that I had to double it. 425 went up decently but I didn't want to hit failure and compromise my deadlift. Oddly enough my bench compromised my deadlift, on 300 my hamstrings and glutes cramped like a mofo and I missed the lift. 285 was all right though, video it may look like my ass came off the bench but it didn't. Also looks like 275. Just a bad camera angle all around. No biggie you all know I'm honest, if I was gonna lie I'd say that was 300 . Deads, 495 felt heavy, 525 felt light, 545 felt lighter than 495 but still heavy. Overall they went well though, future looks bright for my lower body. Upper body, not so much haha. But I'll still bench 300 one day. Maybe when I do the pendelton meet this winter (hopefully). Here are all the videos:

405 squat: Squat 405x2 - YouTube
425 squat: 425 squat - YouTube
285 bench: 285 bench - YouTube
300 bench: 300 bench fail - YouTube
525 deadlift: 525 deadlift - YouTube
545 deadlift: 545 deadlift - YouTube
1003 deadlift (wait that's not me!): There is no reason to be alive if you can't do deadlift. - YouTube

That last video of my good friend Jon Pall is the last video I watched to psych myself up before popping half an ephedrine, half a scoop of ergopump, and half a scoop of scivation bcaas. Plus a spoon of creatine. Overall happy with today, totalled 1255 (probably could have paused that 285 on bench but let's just call this a touch n go meet). Looking forward to blasting some PRs in the future, and hitting 495/315/585 in competition in January. That's my new goal!

 

[amounirl]

Going to hit some back today, just in the little dorm gym so nothing worth logging. Then hitting chest at the real gym tomorrow. Gonna mess around a bit this week.

 

[Buildingup24]

HappyBelated birthday dude!

 

[amounirl]

Thanks man!

6-11-13: Chest/Shoulders/Tris

Bench
worked up to 185x5 reverse grip
205x5 normal grip
205x5 normal close grip
165x15 reverse grip

Decline bench
3x12x185 60 sec rest between sets, last set drop setted to 6x135

DB inclines
45sx12/9/3 60 sec rest (shoulder started bothering me on the 3rd set)

Cable Chest Fly
2x12

Fly machine
3x12

Side Raises
30sx15/10/12

1 arm Side raises hanging from wall (gets side delt from better angle)
15x10
10x10

Dip Machine (focus on tris)
2x15x150
1x20x150
last set followed by 10 lb tricep kickbacks

Pretty good day today, just decided to do some bodybuilding stuff with my bodybuilder friend. Reverse grip bench felt surprisingly a lot in chest, a lot in tris too, gonna start trying to incorporate this. Only shitty part is it hurts my wrists a bit. So I'll start with 165 for 3x15 or something and work up from there, try to get as heavy as I can without messing up my wrists. Declines were good, did some assisted reps on the last 2 sets (1 assisted on 2nd set, 4 assisted on last). Inclines were all right until my shoulder acted up, was doing it tension style so I could barely use any weight. Chest got really pumped though. Was hitting rear delts between sets of pretty much everything, so my shoulders wouldn't get fucked up more than they had to. Chest is super sore right now, tris too a little, tried to take front delt out of everything. Traps are fairly sore too from yesterday and today. Hopefully my side and rear delts will be sore tomorrow.

 

[amounirl]

6-15-13: Everything

Squat
315x10
365x3

Bench
2x12x185
1x11x205 last 2 reps paused

3x20 BB style pull ups between sets

BB Rows
8x135
2x8x155

Leg Ext/Hamstring curl/good girl machine/bad girl machine alternating
3x12 on hamstrings
2x20 on everything else.

Dips
BWx12/15

Lat pulldowns followed by BB style pull ups
10 pulldowns 6 pull ups

Decent day today. First time in the gym in a while, new gym too, in some ways it's good and in others it's bad. Squats were good but I set the bar unevenly on my traps on the 10 set so it was a little lopsided. 365 was good though. I wasn't buttwinking but for some reason my back was killing me after squats. Maybe because of fairly short rest periods. Plus this is my first time training after not eating carbs for 12 hours in a while. So I was really tired and sluggish. Managed to push bench but by the time I got to rows I was tired as hell. Pushed through some legs then ran out of time/energy once I got to upper body. Was a little disappointed because I was training with 2 good friends of mine who don't go to the gym much. I used to work out with them at school but I've since become much more intense, especially training alone this past 6 months, so I was at a completely different level from them not just physically but mentally as well. Brought down my intensity quite a bit and pissed me off. But whatever. They only wanna train 4 days a week and I'm gonna be training 6 so I'm going to put my hardest 2 days (heavy squats and deads) on days they aren't lifting. Besides, I do need a spot on bench. Should work out pretty well. Also in the past they've flaked on me training a few times just because it's not a very high priority in their lives, so I'll see it as a positive if they do that I can be more intense. Nothing against them but in the gym I do need somebody a little more intense if I'm going to be training with somebody.

 

[amounirl]

6-17-13: OHP

OHP
10x115
12x115
8x135

Rear delt raises and BB style pull ups between sets

DB Side Raise
12x25s
2x12x20s drop setted with 5s for 6 reps
10x20s drop setted with 7.5s for 6 reps

Weighed dips
2x8x45

Supinated Tricep pushdowns
4x10

Hammer curls (rich piana style)
3x12x37.5s
10x37.5s drop setted by 27.5s for 6

Side Raise machine with shrugs in between
3 or 4 sets of 10-20 reps on both

Decent day in the gym today, great day overall. Was really busy all day, had my first class at my community college this summer. Being around a lot of hot girls (but not nearly as many as UCSB) helped make me feel high test again. Haven't seen more than 1-2 hot girls a day since Thursday. Well I guess at the gym on Saturday, but I was too focused on lifting. After class we went to the gym, ran into a lot of people I know from high school (and saw more hot girls!) there which was kind of distracting but I still managed to get a good workout. Would have been better in a garage dungeon gym but the world isn't perfect.

OHP was all right, wasn't trying to go heavy so this was just about right, worked on technique a bit. Side raises were good, dips, bad idea to do them before another shoulder movement because my front delts got super pumped which fucked everything else up. I'm thinking of putting OHP and all other front delt heavy movements at the end of my shoulder day until my rear and side delts catch up, then putting it at the beginning again and shooting my lift waaaayyyy up. I'll start with 5x5x115 at the end of my next shoulder day and work up from there. Triceps went fairly well, they're nice and stiff and sore right now especially in the long head which almost never happens. Hammer curls were good my biceps are really sore (in fact my right bicep just almost cramped when I flexed it just now). Forearms not so much but they definitely got worked hard-had a good pump/stiffness going in the gym. It'll just take some time before they get up to where everything else is (same with rear and side delts, which definitely got worked but aren't stiff/sore right now either). Side raise machine/shrugs were all right but I definitely can't train front delts before hand. My bodybuilder friend was noticing the same thing, you can hit side delts way better if you do it after rear delts and before front delts. Prioritizing.

Right after the gym we got burritos then as soon as I got home I had to go to kempo. I lost my cup so I was pretty nervous, and I did end up getting hit in the balls twice. Not super bad but definitely hurt. It's all right though, I had a great session. Over this last year I've grown a lot in the sense that I have learned to get out of my own head more and live in the moment, and how to be less stiff/formal and less concerned with walking on eggshells trying not to offend people. Going to kempo today was great because I could just completely be immersed in what I was doing, and I was able to do a great job even though I'm rusty. I impressed myself, and I felt on top of the world afterwards. Super high test!!!

So overall, today was a great day!

 

[amounirl]

6-18-13: Squats

Squat
355x2
385x3 20 lb PR
405x1 deep paused

Beltless Front Squat
225x5
255x3

Ham Curl
4x12x75

Goodgirlbadgirlmachine
3x25 good girl 3x30 bad girl (I guess that means I'm a bad girl)

Seated Calves
2x15x100
drop set 10x110 10x100 10x50

Abs
BWx10
10x12
12x15

Pretty good day today. Went nice and heavy on squats even though my hammies were still sore. Got a sweet little 20 lb PR on squats. Clavicles aren't used to front squatting right now so I just kept it light and did my fronts beltless. Hammies were good, same with good girl bad girl machine. Seated calf machine sucks at this gym but I still managed to get them pumped and sore. Abs were all right nothing too intense, I'm doing sit ups at kempo again but I just want to get into the habit of training abs at the gym. Can't powerlift with a weak core!

Ran into some homies from way back at the gym today. I'm starting to feel at home again, Thursday I was so depressed to leave my "family" at UCSB, I was so close with everyone and everything there, but San Diego is starting to feel like home again. Lifting has been going well, I already look bigger so I"m looking forward to a good summer of training!

 

[amounirl]

6-19-13: Back

Weighted Chins
8x3x25, 25x5, 25x4

Narrow Grip Lat pulldowns
3x12

cable rows
3x12

Pullovers
3x12

I feel like we did more than this but this is all I can remember. Either way it was a good workout, got a solid lat pump and I'm really sore. My friend texted me this morning and told me he's literally never been more sore . Bench tomorrow, deads on sat.

 

[amounirl]

6-21-13: Bench

Bench
225x5/8/8/6 (last rep paused of every set, last set last 5 reps paused)
3x20x135 reverse grip
db rear delts between sets

Pendlays
6x185
2x6x205
12x185 followed by 10x135

Side Raise
2x12x20
10x35s followed by 6x15s followed by 6x10s

Cable Flys
1x10
2 or 3x15
cable rear delts between sets

Cable Curls and Tricep exts
4x12

Decent day today. Worked out with my chatty video film teacher from HS, so the intensity wasn't so high in this workout, but I got some good work done. Overall solid day.

 

[Buildingup24]

switched over to pendlay rows since reading ur log..they keep u honest DAMN

 

[amounirl]

Good shit man! yeah pendlays are great. Once you get the form down you can cheat a little just on heavy sets but you gotta do strict pendalys once in a while!

 

[amounirl]

6-22-13: Deads/Strongman

Deads
2x495

Sandbag
200 run for 50 ft then load over 4 or 5 ft platform, followed by same with 150 right after
250 same thing

Pretty good little session on Saturday. Did some solid deads, then got some good runs with the sandbag. Kept it short for various reasons. Havne't logged since I've been incredibly busy all weekend, went for a roadtrip with some friends yesterday. Didn't train today cause I had jury duty then was super tired, just had 1.5 hrs to nap before kempo, finally home and relaxing now, gonna try to catch up on sleep. I have had no time to do anything today, so I skipped volume legs this week. Bench tomorrow.

 

[amounirl]

6-25-13: Bench

Pretty BS day today, not even gonna bother formally logging it. Basically worked up to 245x5 on bench then 135x40. Was decent I guess. Then did some BS rows, bis, shoulders, tris, chest, rdelts. Just wasn't feelin it at all. Been really sleep deprived, insomnia has hit an all time bad. Also had jury duty these last 2 days which I had to wake up super early for which sucked. Kempo is making my front delt problem worse, those motherfuckers just grow. Just holding guard and doing high rep push ups makes them grow. It sucks, it's making my muscle imbalance even worse. Stomach has been hurting too making it hard to eat, estrogen has been high, I think I might be sick, everything lifting related is just shitty as fuck right now. So yeah, just feeling like shit about training. Oh well, hopefully I can get some good sleep tonight and manage a decent squat day tomorrow.

 

[amounirl]

6-26-13: Squat

Just squat 2 sets of 3 with 365 today, then had no drive to continue. Feeling a little better after 8 hrs of sleep last night but I'm still sleep deprived and my estrogen is still high and my test is still low. Oddly enough my sex drive has been good, but in every other way I feel like shit. Been having the runs and been coughing. Hopefully I can just sleep this off and wait it out, while doing maintenance workouts.

 

[amounirl]

6-27-13: Back

Pulldowns
3-5x12

Shrugs
At least 10 sets of varying weights and grips, 10-15 reps each

Rear Delts
3-5 sets of 20

Cable Rows
3x10-15

Machine Pulls
2x15

Pullovers
3x12

Pretty good back day today, did a lot of volume. I could swear I did more than this but maybe it's just the fact that I did a lot of sets of everything that made it a lot longer. Did pretty short rest periods and it still took an hour.

 

[amounirl]

6-28-13: Shoulders

Rear Delt Flyes
3x20

Drop Set Side Delt Flyes
12x25/6x15
10x32.5/6x15
12x25/6x15
2x15x17.5/6x10

Face Pulls
5x15-20

Side Delt Machine
Did 3 high rep sets working up to a top set
top set: 150x10 3/4 ROM followed by 40x10 full ROM

Rear Delt Cross Cable Pull
3x12

1 Arm leaning DB side delt
2x15x10
1x15x15

OHP
5x5x115
3x10x15 lb Rear delt flyes between first 3 sets, 2x20x35 rear delt destroyer between last 2 sets

Cable Triceps
2x12, 1x15, 1x20

Rich Piana style Hammer Curls
3x15x35s

Really good shoulder day today, hit rear delts first followed by side delts and front delts. Works much better, since the frotn delt isn't pumped until it's worked, and doesn't take away as much from the others. Hopefully I'm gonna groooowww from this. Good stuff.

 

[amounirl]

6-29-13: Strongman

Deads
worked up to 1x475 20 sec grip hold

BB Rows
3x8x205

Sandbag Loading
150x3
200x1
250x1/1/1
200x3

Legit GHR!!!
Green Band assisting x 5/10/8/10

Yoke Walk
worked up to 460 for a clean run and 510 for a shit partial run. Not sure about distance but somewhere around 40 ft.

Good day today. Nobody I knew was there so it was a very productive, untalkative session. Deads felt like shit today probably because I hit forearms and rear delts (and indirectly traps) pretty hard yesterday. Plus I've been sitting a lot and my hips are very tight. After some stretching I managed 475 and held my grip at the end. Did some Rows to get some volume in but they were also kinda shitty. Sandbag loading was pretty good, got a video of my last set of 250. Then did legit GHR, first 3 sets felt a little uneven towards the left because of the slope of the garage, so I put a plate under and did my last set sloped the other way, but quite a bit steeper. I guess it balances it out. Then did some yoke walk, 460 was good but 510 I tried holding the sides instead of the top to keep it more stable and it slipped about 1/2-2/3 of the way thru the ~20 ft distance. So I just turned it and tried that grip again but it slipped. Then did my normal grip and it felt much better on my traps, just less stable on my legs. A worthy tradeoff. So I just ran it the rest of the way like that. I'd estimate the second run was only about 15-25 ft total. No big deal I'll just do it right next time. Next time might be in a while though, may not be able to make it to the strongman gym at the reg time for a while. We'll see.

Video: Loading 250 sandbag - YouTube

 

[amounirl]

7-1-13: Squats

Squat
5x315
drop set 1x385 paused 3x315 last rep paused 5x225
225x10 constant tension (no rest at the top)
275x8 constant tension (no rest at the top)

Quad Ext
3x15

Ham Curl
3x12x90 (movin up most likely thanks to GHR)

Calves
4 sets

Pretty good squat day today. Got out a lot of stress. Bar unfortunately doesn't want to sit even on my traps these days. Idk what's going on. But yeah, pretty good day besides a few minor shitty things like that.

 

[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.

 

[Evan Tipps]

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.

Yeah bro but also powerlifting taxes the cns to much for me and I hate off days.. So bodybuilding just fits my life more I guess

 

[wegs224]

I believe u can do both.

 

[amounirl]

Yeah I'm gonna agree with Wegs, I've been training 5-6 days a week somehwere between bodybuilding and powerlifting style, pretty much incorporating both, and getting by just fine on 6 hrs of sleep per night, no overtraining. I could probably bump it up to 7 if I wanted, definitely if I was guaranteed 9 hrs of sleep per night.

You kind of gotta work up to the work capacity but it doesn't have to be taht taxing on your CNS. If your'e training westside style or bein one of those ppl who only does singles, doubles, and triples (stupid shit for most people imo) then yeah, you're gonna be hard pressed to train 7 days a week, but if you're training in the 5 rep range which works better for strength gains for most ppl anyways, it shuldn't be too bad on recovery.

I think it's worth trying to incorporate some powerlifting into your routine, workin up to it slow, if nothing else it will help with size gains too.

 

[amounirl]

7-8-13: Squat

Squat
drop set 1x405/2x365/3x315

That's it. Really wasn't feeling too good today. Just stressed about a bunch of life stuff, haven't felt very social or active. This next month is gonna be rough but I"ll brave it and emerge a stronger person. Then I'll be ready to start progressing in lifting and everything else I've been working on this last year. Just need a little break to work on a few neglected areas of my life. I'll still be lifting just not as intense. Bench tomorrow.

 

[wegs224]

Aw sorry to hear. It happens. I had a horrible week last week and it affected my workouts. Some can plow through I guess no matter what...I wish I was one of those. lol

Still a strong squat session! Nice work.

Hope u get to feeling better.

 

[amounirl]

Thanks Wegs! Just a little bit of stress, this next month isn't gonna be easy because of certain things goin on in my life but I know I'll get through it.

 

[Buildingup24]

I agree with a mix. Its what I do and I frickin love it.

Also, hope you keep in mind to keep life outside of the gym up n going dude

 

[wegs224]

I enjoy the 'mix' too. I think there's this notion that you have to choose either or. It's perfectly doable to incorporate power lifting routines with hypertrophy.
Even running and cycling can be incorporated too.
I do think that if you're entering a strongman event or something, obviously, your FOCUS will turn to more of a powerlifter routine. But, people are often hesitant to mix the two.

Hope your day is better amounirl!

 

[Evan Tipps]

I naturally mix the two but why do both insead of focusing on one or of other? I do mix it though, but the more I tend to lean to powerlifting the more I get pinches in my shoulder and its just not worth it, also I dont see size gain from lifting heavy.

 

[amounirl]

Thanks guys! Yeah life's still good but there's a few things that are gonna be taking priority over training now.

As far as pinches in the shoulder go evan it's most likely technique, if you go heavy but you're still trying to squeeze the muscle instead of moving the weight, with bodybuilding technique, then on most pressing exercises you're very likely gonna fuck yourself up. Flared elbows usually will result in injury unless you keep the weight in the bodybuilding rep range/weight. But yeah if you don't care about powerlifting there's no reason to add it besides hitting the lower rep range occasionally to hit all the fibers. Seems like you alrdy got a good balance as far as that goes though, what I'm saying is if you ever were interested in powerlifting you have the natural strength to do well in it.

 

[Evan Tipps]

Thanks guys! Yeah life's still good but there's a few things that are gonna be taking priority over training now.

As far as pinches in the shoulder go evan it's most likely technique, if you go heavy but you're still trying to squeeze the muscle instead of moving the weight, with bodybuilding technique, then on most pressing exercises you're very likely gonna fuck yourself up. Flared elbows usually will result in injury unless you keep the weight in the bodybuilding rep range/weight. But yeah if you don't care about powerlifting there's no reason to add it besides hitting the lower rep range occasionally to hit all the fibers. Seems like you alrdy got a good balance as far as that goes though, what I'm saying is if you ever were interested in powerlifting you have the natural strength to do well in it.

Thanks buddy! Who knows maybe I will try it someday.. If I don't do well in bodybuilding ill do powerlifting most likely

 

[amounirl]

Awesome man glad to hear it! Best of luck in whichever you decide to do

 

[amounirl]

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.

 

[amounirl]

7-11-13: Deads/Shoulders

OHP
drop set 5x145/5x115

Deads
2x3x455
5x405 no belt

Half Ass Shit
Quads adductors abductors hamstrings

Lat Pulldown
3x12

Calves
5x12-20

 

[amounirl]

Got a good shoulder pump today. Just did a bunch of sets of rear and side delts, a little biceps and triceps. Getting really good at hitting the rear delts. Squats on Mon.

 

[amounirl]

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.

 

[amounirl]

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.

 

[amounirl]

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!

 

[amounirl]

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.

 

[Buildingup24]

love low carbing man then carb up with some sugary treats! lol

 

[amounirl]

That's the light at the end of the tunnel haha

 

[amounirl]

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.

 

[amounirl]

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!

 

[amounirl]

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

 

[amounirl]

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!

 

[amounirl]

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.

 

[Evan Tipps]

Good job on the deadlift and bench buddy! I feel you on being quick to anger. I need to work on that recently haha

 

[amounirl]

Thanks man! Yeah Idk if it's my test going up, if I"m irritable from sleep deprivation, or if I"m just getting fed up with my parents. They let me live at their house which is chill, can't hold anything they do against them, but they just piss me off so much.

 

[amounirl]

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

 

[NoFatChicks91]

Dude you're getting strong as fuck!

Sent from my SPH-L710 using EliteFitness

 

[amounirl]

Thanks man!

 

[amounirl]

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!

 

[amounirl]

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.

 

[amounirl]

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.

 

[amounirl]

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

 

[miked8c]

How is White Flood? It may be next up on my list to try.

 

[amounirl]

I didn't see any difference between 1 l arginine pill and 1 serving of white flood. Could be due to other factors but we'll see. I've heard good things about it so hopefully in the future it will impress me more.

 

[Evan Tipps]

Gym owner preaches to take l arginine and advil preworkout haha

 

[amounirl]

Haha what's the advil do?

 

[Evan Tipps]

He says it opens blood capilaries for more bloodflow to the muscle

 

[amounirl]

Hmm I'll have to try that then, thanks!

 

[rustilldown]

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!

 

[amounirl]

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.

 

[amounirl]

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.

 

[amounirl]

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.

 

[amounirl]

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)

 

[amounirl]

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.

 

[amounirl]

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.

 

[amounirl]

Oh forgot to mention I did 5x10x135 pendlay rows after bench too. Before jim extensions

 

[amounirl]

So insanely sore today especially in the chest. Haven't done that much volume for chest in a while. Going to kempo tonight.

 

[amounirl]

8-15-13: Upper Body

Lat Pulldowns Normal Grip
4x10x150

Cable Rows
3x12x135

Chin Ups
3x5xBW so disappointing lol

Shrugs Smith Machine
3x12x185 front 2x12x135 back

Upright Rows with Side Raises
3x15x115 UR 3x10x15s SR

Rear Delt Raise
20 reps x 35/30/25 (3 sets) tucked supersetted by 3x10x15-20 flared

Side Raise Standing Super set with seated
3x15x20s 3x10x10s

Chest Supersets (DB Flyes on decline bench, followed by BB decline bench followed by more DB flyes)
15x45s 15x135 10x15s
15x25s 15x135 12x25s
12x25s 15x135 15x25s

Tricep Pushdown
5x10-15x35-42.5

Face Pull
3x10-12x35-42.5

1 arm at a time (as opposed to alternating) DB Curl Supersets 1 standing heavy 1 seated light kind of like this at 5:05 but a little different: SERIES ONE Ep #1 Introduction with SUPERMUTANT Rich Piana - YouTube

10x40(2 or 3x)/35/30 (4-5 sets) standing followed by 4-5x10x20

Lat Pulldown Hammer Grip Wide
4x10x135/115/100/115

Pullover into Pulldown
10x55 PO 10x55 PD
3x10x40 PO 3x10x70 PD

Side Raise MAchine
3x12x40 last set followed by 12x20

Preacher Curl
10x45 normal followed by 10x25 reverse
10x25 reverse
10x35 reverse

Insane day today again. 2.5 Hours. Now that I"m bulking I just can't get out of the gym, having a blast pumping up the shit out of myself. Took preworkout stack that included white flood, 1/3 a pill of black widow, l000mg l arginine. Pumps weren't too insane but def were good. Esp considering I only had 1 carb meal in me. I just wake up late and I never eat carbs in my first meal so I end up only having 1 carb meal by the time I feel like goin to the gym. Oh well. My sleep schedule is getting back on track anyhow. But anyways, another killer session, was planning on swimming after but pool was full and I'm impatient . Lats and forearms were cramping. Only the 2nd time my forearms have cramped from lifting (3rd time including one random time while eating), and first time my lats ever cramped. Good feeling, really learning to squeeze. Looking forward to getting massive.

 

[amounirl]

Training has been a bit different lately. Just straight bodybuilding. Deadlifted 500x2 yesterday which is technically a PR, not hard or significant though since I've hit 495x3. But yeah did a 2.5 hr upper body session today, realized that my old gym has some really unique machines that work really well. Trained there since my friend has a 24 membership and I couldn't get him a second day at la fitness. So I got a guest day with him. Might sign up there next summer. Plus it's 24 hrs which is really convenient.

 

[amounirl]

8-21-13: Upper body

Weighted Pull Ups
2x5xBW
2x5x25
1x3x45
10x6/5/5

T Bar Row Machine 60 sec rest between sets
4x10x2 plates

Lat Pulldown 60 sec rest between sets
10x145
3x10x115

Rear Delt Raise
3x20x10
1x12x30 tucked followed by 1x10x20

Side Delt Raise
3x15x10
1x12x15

Incline Bench Flared Elbows
135x15/12/12 60 sec rest

Cable Hammer Curl drop setted with DB seated 1 arm hammer curl
3x10x50 CHC 3x10x20 S1HC

Preacher Rev Curl
3x12x30

Nice little 1.5 hr session today. Wanted to hit calves but I"m glad I didn't cause I got to leave for kempo in 4 mins and I would have been late. Sq/Bench on fri.

 

[amounirl]

8-23-13: Squat and Bench

Rear Delt Raise
3x20x15flared
2x20x20flared
12x30tucked 10x20 flared


Side Raise
15 x 10 lbs
12 x 15 lbs followed by 10x5 lbs

Bench
warmups ending with 5x225
7x245 1 rep PR
275 hold for 15 sec
315 hold for 12 sec

BB Rows
10x185

Squat
warmups ending with 5x315
7x365 2 rep pr last rep paused
1x415 looong pause grinder

Lat Pulldowns
12x115
10x145
8x155
6x165
200 hold 15 sec
220 hold 10 sec

Incline Bench
3x12x135

Calf Raise standing
3x10x135
1x10x150

Forearms
3 little sets

Pretty kickass day today. Squatting and benching the same day is hard but I managed to get it. PRs on both. The beauty of a deload week. Messing around with some isometric holds, read a convincing article on it though I've seen a lot of bullshit peddled about it. Felt nice n pissed off today at the gym even tho i was tired. Front delts got way too much work on inclines, sadly, but i got some good rear delt work in so we'll see what happens. Got a great contraction in my calves.

 

[amounirl]

8-26-13: Front squats

Fronts
warmups ending with 275x3
315x4 matched PR
275x8 probably a PR followed by 275x5 back squat about 15-30 sec later (after I caught my breath)

Hamstring Curl
3x15x90

Quad Ext
3x15x95 1 leg work afterwards 1 or 2 sets of 8-12 with 50 lbs

Seated Calves
12x2 plates
12x2.5 plates
12x2.5 plates+10
2x12x2.5 plates last set drop setted to 10x2 plates 10x1 plate

Killer session today, short and sweet. Fronts felt strong but 315 only went up for 4 though I was planning 5. I think my legs and midsection were more than strong enough for 5 but my upper back and arms could not support the weight, my grip was already slipping on rep 4. So I did some high reps afterwards, 275 for 8 which is probably a PR though I've been slacking on my tracking, esp for non big 3 lifts. But it was a solid set, and afterwards after I caught some of my breath I jumped under it for 275x5 back squats which felt heavy on my traps since I hadn't warmed them up for back squats. I've been watching a lot of leroy colbert videos and he's an advocate of not psyching up hard and just being somewhat psyched up for the whole workout, as well as 60 sec rest periods, whcih I'm not doing for strength work but I've shortened my rest a lot especially on bodybuilding movements, where I actually will rest 60 sec sometimes. That's all what I've been doing lately and I'm getting good pumps, good recovery, and feeling great (though well worked) after my workouts. Hamstring curls were good, not 60 sec rest but def under 2 mins, probably around 90 sec, really drove that contraction but not as hard as I got on quads. Something clicked today on quads, I was able to squeeze extremely well, by driving the back of my knee into the seat and pointing my toes up, regardless of leaning back, although leaning back and pointing my toes forward instead helped me get the outer sweep on 1 leg extensions. Overall I'm trying to target the outer sweep the most since my inner sweep always feels it and is already better developed than outer. Then on calves I did roughly 60 sec rest periods. Got a great contraction, best I ever got on seated calves by doing the same trick with the ball of my foot driving into the thing like I did on standing calves. Overall I killed my legs today in record time with very few movements, and not really much cns burnout. Very efficient day today.

 

[amounirl]

8-27-13: Back and Chest

Weighted Pull Ups
2x5xBW
5x25
4x45
6x15
5x10

Machine Bench
185x4x10 last set drop setted to 10x135

Lat Pulldown
4x10x130

Cable Chest Flys
25x12/10/8/8

1 arm machine lat
3x12x1.5 plates

Pec Deck
100x12
115x10
100x10/8/8

Smith Machine Barbell Rows
10x135 wide grip
3x10x135 narrow grip

Felt really happy and excited today because it was my first day in my new sales job! I was tired after work but still got a great workout! Short and sweet, short rest periods, great pump, best lat workout I've ever had, very thorough, good on chest too.

 

[amounirl]

8-28-13: Shoulders, knots, and backarms

Smith Shrugs
5x12-15x185-205 some sets behind others in front

Upright Row (Smith)
3x12-15x135 followed by 3x12-15x15 side raise

Side Raises
3x15x15
3x15x10 seated

Rear Delt Raise
3x15x10
20x15/20 (last set swinging)

RP Curls
3x10-12x45 squeezing followed by 3x8-10x20 1 arm seated

Lying DB triceps
3x12x30s followed by 2x10x5 kickbacks

Good short day today was in a rush between work and kempo but I got in a solid session. Good pump good work good soreness everything.

 

[amounirl]

Had a 10 hr workday today but managed to squeeze in a deadlift pr of 495x4 before my grip slipped (body was good for 5 or 6) then 20x135 BB rows. Bench tomorrow.

 

[miked8c]

5 plates for four reps is outrageous.

 

[rustilldown]

5 plates for four reps is outrageous.

Yeah I'd say, great job man!