My Training Log

[amounirl]

Just worked up to 484x4 deadlift today, held last rep for 10 sec for grip strength. Was too lazy/hot/dehydrated to want to do anymore.

 

[amounirl]

Also got on the creatine today, just taking a teaspoon after every workout along with kidney support formula since my kidneys suck and dont' like creatine. Thinking about doing a PH cycle Summer 2014.

 

[amounirl]

9-26-13: Stuff

BB Rows Rich Piana Style
3x10x135

BTN Push Press
3x5x155 side delts between sets

DB Rows
12x75
10x115

Rear and Side Delts
3x12x25s/3x8x5s drop sets on both

Overhead Tris
3 or 4 sets 65-75 lbs

Tricep Bench Dips
3x12

Reverse Preacher Curl
3x12

More Cable Bis and Tris while waiting for smith

Smith behind neck shrugs
3x15x225 tweaked my back

Couldn't do calves because of my back

A Bunch of Sets of Chest and Rear Delts heavy
70-100 lbs for rear delts 110-150 for chest sets of 15, probably 4-6 sets

Ok day today, lots of work, great pump, but I fucked up my back on shrugs. Back was already tired from deads yesterday, db rows made it compromised, shrugs finished it off and fucked it up. Should be good in a week I've gotten this kind of injury before but it sucks. Gonna try to do some feeder workouts for it low joint stress of course. Oh well we'll see what happens. Swimming tomorrow.

 

[amounirl]

9-29-13: Back and Legs

Seated Calves
3x20x70

Pull Ups
5xBW
5x25
4x45
8x25 chins
5xBW

Lat Pulldowns
3x12x120

1 arm lat pulls
3x12x40

Preacher Hammer Curls
15x25 followed by 10x25 rev curl
12x25 followed by 6x45 rev curl
12x25 followed by 6x45 rev curl

Quad Ext
15x75
15x105
20x90
2x15x100

Ham Curl
4x15x90

Seated Calves
3x20x70

1 leg standing calves
2x20

Hanging Leg Raise
2x15

Pretty good little session today. Lower back is still fucked up but I figure doing all this would help get some blood around the area and stretch it out. My back feels quite a bit better after today's workout. Borrowed my friend's bike to the gym and biking helped loosen up my hips. Overall a good day.

 

[amounirl]

Trained shoulders on oct 1 and bench/squat on oct 2. Only benched 245x4 and squat 385x3 and 405x1. Haven't had time to log cause school is rough this year. Kind of over powerlifting, gonna train like a bodybuilder and stop squatting for a while so my ass shrinks. When I get back into powerlifting it won't take too long to get back into shape, but it's just not worth it anymore force feeding, having sore joints all the time, not fitting into jeans, etc.

 

[amounirl]

Did some clean and jerks today, worked up to 185 for 1 or 2 reps. Then did some calves, chest, delts. Was more of a "get my testosterone up" workout than anything. I'm gonna be doing cleans 2x/week jerks 1x/week deads 1x/week, so I'm still getting that test boosting effect of training lower body often, without doing squats. And I feel that the cleans will help keep my deadlift up even if I'm not doing squats. Looking forward to shrinking my ass and fitting into jeans!

 

[DanBBz]

2 hours is fast for you? Damn

 

[amounirl]

2 hours is a somewhat long session, if I ever said it was fast then I must have mistyped lol.

Trained shoulders arms and chest today got a great workout. Did 1 arm cable side and rear delts which worked great. Also really finding out how to squeeze rear delts on the chest fly machine. No heavy lifts today.

 

[amounirl]

Yesterday got a nice little deadlift PR: 455x8. 405 felt insanely easy yesterday on warmups, like 225. Some guy saw how fast I lifted it and came over saying "you're a beast man!" I think from doing cleans I've learned how to accelerate better, tighten my back better, and start with the bar slightly in front of my shins. Causes less scraping, gives the back a better position of leverage, and overall just feels smoother, stronger, faster. Deadlifts are fun when they go so well. Hopefully I can keep it up. Also I think another big part is just having a positive mindset throughout the day. If I'm walking around all day low energy and negative then the gym is gonna be low energy and negative, but if I walk around with energy and positivity then the gym is going to be better too.

After deadlifts I ran through a couple back exercises with a friend, training his way, 2 sets of 8-15 (usually 10-12) on each movement, short rest periods, lots of movements. Low volume but heavy duty. I don't remember exactly what we did but I think it was 90 lb DB rows for 8 reps, then lat pulldowns to failure, T bar row machine, yates rows, pullover type pulldowns, pullovers.

Hard to find time to do detailed log posts nowadays, 4 reading classes.

 

[amounirl]

Just did a little session today. Was doing clean and jerks and they informed me I can't do the overhead part. So I just had to do cleans instead. Got a PR, 80 kgs + 45 lbs (around 221) for 2 reps, then 231 (added 2 5s to that) for 1 rep, then 221 for another 2 reps. Failed 241. Then did some other shit.

College this year is more difficult and less fun than last year. So much shit to do and so little time.