My Training Log

[amounirl]

9-8-13: Stuff

Bench
7x225

Incline Bench
135x10
10x25 cable flyes then 6x155 incline
10x25 flyes then 8x135 incline
10x25 flyes then 6x135 incline then 40xbar incline

Rear/Side Raise supersets between sets
3x12x17.5 rear, 3x10x17.5 side

Pendlay Rows (lots of cheat but still got contraction)
3x10x185 last set drop setted with 5x135

Side Raises
3x10x25

Front Squat
0x315
2x295
1x335

Rear Delt Raise
4x10x30 last 3 sets drop setted with 3x5x17.5

Really frustrating day today. I'm really sick, so even though I have a lot of stress and anger from my job (probably part of the reason why I'm sick for so long) I feel like shit and can't move weight so all that anger just gets amplified from set to set. Felt incredibly weak... Decided to not even bother benching and did inclines, but my fucking front delts were taking over, esp the left one. Tried some preexhaustion which helped get more chest but ultimately my delts are still fucked up and that pissed me off even more. Really infuriating day. I also am getting pissed cause my barbell row won't go up, so I just forced 10 reps on each set regardless of cheating, but held the negatives as long as I could. At least my anger helped me somwhere, there. But then the most infuriating thing was we have a heat wave, my gym's AC, while it doesn't suck, isn't that powerful, and I'm sick and coughing and all that which raises my body temp even more so I'm sweating like a motherfucker. Then 315 slipped on my sweaty ass shoulders and made a big ass noise which was really embarassing and pissed me off. So I chalked the shit out of my chest and the bar then smashed 295 then 335. Technique was perfect on 335. Then pushed out some anger rear delts, mad that they won't grow so maybe I need to train them heavy. OVerall a shit show but at least I got some work in. Doing squats and back on tues.

 

[amounirl]

9-10-13: Squat

Squat
3x405
2x405
1x385 meditated at the bottom-that kind of pause

seated calves
3 sets of 2.5 plates

Standing Calves
1 set of 180

Good Girl Machine
3x15x80

Bad Girl Machine
3x20x95

Was supposed to do legs and back today but didn't feel like doing back when I did 5 pull ups after monster squats. Was really pissed off going in today, so I wanted to destroy the fucking squats. Was nice to get a little PR though the last rep I bounced hard out of the hole, technically legal but I wasn't happy with it so I did another set of 405, then a meditation type pause on 385. Just went through a few more motions then called it a day.

 

[amounirl]

9-11-13: Back and Shoulders

Behind Neck Push Press
3x5x155
1x10x15 side raises and 4x15x15 rear delt raises between sets

Weighted Pull Ups
5x25
4x45/4xBW drop set

Side Raises
3x10-12x25s drop setted with seated side raise 3x10x10s

1 arm pulldown machine
1x12x185
1x12x205
2x10x185

Short session today. Been feeling really low energy lately, like something's wrong with me. Anyways got a decent pump/soreness going so I'm satisfied with the session. Going to kempo later today.

 

[amounirl]

9-13-13: Deads

Deads
3x455
3x495

Hack Squat
3x12x185

Stiff Leg Deads
10x135
12x185
12x225

Vertical Quad Press
10x1 plate 1 legged then 2 legged right after
10x2 plates
10x3 plates

Quad Extension
3x15x85

Hamstring Curl
10x70
10x95
10x90
10x80

All right day, 3x495 wasn't too hard and I was really happy with it since I didn't psych up hardly at all. Trying to get more into "everyday max" type training so I'm not so mentally drained after each session. Then did some legs. Got DOMS pretty hard about an hour ago, and it's probably gonna get worse. I'm excited . Ate a ton of calories last night and I felt nice and full even though I barely ate anything today going into today's session:

9-14-13: Bench/Upper

Bench
2x255
1x275
205x10/8/9
4 or 5 high rep (12-20) sets of rear delts varying weights (12.5-25) between sets and 2 or 3 sets of side raises 10-12 reps

DB Bench
10x70s
5x100s
3x100s
12x70s

1 arm lat machine
2x12x185
2x12x195 last set supersetted with 12x55 pullovers

Jim Extensions
3x10x95

Rich Piana Curls
3x12x47.5s

Side Raise Machine
55 lbs x 20/15/12 short rest

Chest and Rear Delt Machine
5-7 sets of each, 10-15 reps with 55-105 lbs (most around 70-100, chest never below 100)

Nice day today, was feeling worn out after lats but forced myself to do the rest and got in the zone. I'm already really sore, especially in the lats and delts, but I feel my knots, backarms (I don't call them bis and tris anymore ), forearms, chest, etc. Even my traps though I haven't hit them directly in a while, in fact my right trap has felt like it has a really bad knot since I did BTN presses the other day. That's been feeling better though. Bench didn't feel too strong, for some reason my chest was sore today even though I haven't hit it in a while... Doesn't make sense at all but at least it made me feel bench in my chest, I actually got a chest pump from benching which never happens. Guess that's a good thing since my chest has been dormant for a while. I hung out with a friend who lifts who I haven't seen in a while so we did some posing, maybe that's why it was sore. Hit some DB bench for the first time in a while, felt very awkward and I was disappointing, gonna start doing these heavy again, I hate doing em for multiple sets so might as well pyramid. Lat machine was good, getting better and better at contracting them, Jim extensions were hard as fuck but my lats and backarms were burning. RP curls were good, side raises were good, and then I just zoned out and did a bunch of sets of chest and rear delts, started going heavier on rear delts and doing em a little different, my friend showed me a new way which helps me feel it wayyyyy better. Overall a solid day I'm nice and sore and ready to eat! Been bumping up the calories lately since I quit my job (boss turned out to be corrupt and shady, he still owes me $470 which I dont' think I'm gonna get back, long story) but yeah, I feel great being no longer calorie deprived.

 

[amounirl]

9-17-13: Legs

Front Squat
3x315 followed by 1x275 long pause

Quad Ext
90x20/15/15/15 short rest periods

Hamstring Curl
70x15/12/12/10 short rest

Good Girl Machine
2x25x80
30x70

Bad Girl Machine
2x25x90
25x70

Calf Raise Machine
180x20
210x15/12/20 short rest

Ok day today. Didn't feel like doing back squats, my hips have been jacked up since last week because I bounce kinda hard on the last rep of 405x3, plus my back rounded slightly last time I did deads. So I did fronts instead. All the "good" bars were taken so I used one of the absolute piece of shit bars that have knurling that hurts like a bitch but doesn't grip well. Some bars fucking suck, this one is perfectly shitty, terrible knurling, somewhat thick, rigid yet permanently bends easily (if someone drops it). But whatever, grinded out some reps, my neck is all bruised and fucked up right now from it but whatever. Hit quads, really trying to get that outer sweep and I can actually see it improving a bit. Hit hamstrings, I don't like the hamstring machine at this gym but it is what it is, got a decent workout anyways, GGBG machines were aight, but my hips feel really jacked up and this didn't feel good on em. Then calves got a damn good workout. Overall it was ok.

 

[Evan Tipps]

Nice front squat buddy

 

[amounirl]

Thanks I was weak that day though

 

[amounirl]

9-18-13: Upper Body

Pull Ups
BW x 8/6/6/6/5/5/5/5/4
some of the sets if I felt too much rear delts I did some light pullovers right after

Smith Shrug
1 or 2x15x225 front
2 or 3x15x185 behind

Upright Row into side raise
3x12x135 UR 3x12x15 SR

Incline DB Bench with incline push ups
3x10x40s 3x10xbw

Chest Supp rows focus on rear delts
3x15x40s

Side Raise Machine
3x20x40

Chest And Rear Delts
5-7 sets of 15 both with 70-85 lbs last set of chest 110

Side Raise Machine
40x20/15/12 last set dropped setted to 20x10

RP Curls
3x10x45

Tricep Pushdown followed by dual arm cheat kick backs
3x12 and 3x10

Preacher Rev Curl into normal curl
3x12xreally light followed by 3x5 normal curl

Tricep Bench Dips
3x12

2 hour session yesterday. Everything was pretty good, didn't feel like doing anything heavy so I made the most out of light weight. Might do heavy deads tomorrow, probably, might do bench tomorrow too, then I'm squatting on Sun or Monday depending on how I feel. Moving back up to college and feeling kinda burnt out to heavy training so I'm going by feel. It's funny, now that my diet is actually getting good, 2 small meals 2-3 medium meals 1-2 big meals per day, and usually 1-2 shakes per day, my training is losing its structure. Everything will get back on track once I get into the structured environment of school though. Feel much better on higher cals though that's for sure.

 

[amounirl]

9-22-13: Stuff

Bench
5x225
4x245
2x5x225

Squat
3x315
3x365
2x5x315

10 pull ups
Lat Pulldown
3x12x90-135

Triceps and Biceps
6 sets of 10-15

Side Raises Drop sets
12x30s/10x10s
12x25s/6x20s/5x10s

Pretty good day yesterday just getting back into it. Not too much to say, or maybe a lot to say but no desire to say it. Just back at my college gym so things are a bit shakey for now, and I've been doing a ton of walking so my legs were already really sore before the gym.

Did some swimming today, 5 laps.

 

[amounirl]

Swam today too but nothing too intense. Just trying to keep my insulin sensitivity up. Didn't feel like lifting today. Will get on a serious routine and creatine starting monday.