My Training Log

[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!