Please Scroll Down to See Forums Below Just did some bench, 205x10 and 255x2 and 135x30 today, along with rear n side delts, 3x185 cleans, and some back extensions, quads, and calf raises. I think I've lost my way a bit with lifting, I got into the whole bodybuilding thing and dropped a lot of what works in search of trying to "feel the muscle, get the contraction, isolate the muscle, use light weight" etc. While I've benefited a little from it in that I've gotten bigger side delts, balanced my rear delts with my front delts more, and learned how to feel the muscle contract, I need to go back to the basics. I have too much fuckarounditis nowadays. I'm going to pull up some of the routines I did back in the day and try to construct something that works so I can start progressing and get motivated again. Get out of this funk.
My Training Log
- Thread starter amounirl
- Start date
rustilldown
New member
Can't beat the basics. Compound lifts till death do us part
10-13-13: Quads and Back
Weighted Pull Ups
5xBW wide
5x25 wide
3x45 wide
3x45 narrow
5x45 chins
8x25 chins
8xBW wide
1 leg Quad Extension
2 sets
Leg Press
4 plates x 30
Calf Raise
2 sets
DB Rows
2 sets
Lat Pulldowns
2 sets
T bar row
2 sets
Pulloverpulldownthing
2 sets
And that's it. Now my forearms are cramping!
Weighted Pull Ups
5xBW wide
5x25 wide
3x45 wide
3x45 narrow
5x45 chins
8x25 chins
8xBW wide
1 leg Quad Extension
2 sets
Leg Press
4 plates x 30
Calf Raise
2 sets
DB Rows
2 sets
Lat Pulldowns
2 sets
T bar row
2 sets
Pulloverpulldownthing
2 sets
And that's it. Now my forearms are cramping!
10-16-13: Deads
Deads
491x3
401x5 beltless
BB Rows
5x225
8x205
10x185
10x135 super strict to the neck
Standing Calves
3x15x160
Quad Ext
60x15 reps 1 leg at a time
120x15 reps 2 legs
60x15 reps 1 leg
Ham Curl
drop set 90x15/60x10
1 leg calf raise
1x20xBW
Good day today. Gym intensity is coming back up. Went through a kind of low test period where I had no drive, sex drive or gym drive, the last week of summer and the first 2-3 weeks of school. My test is coming back up and with it my intensity. Deads were pretty good, technique felt a little off compared to last week, but I didn't have to psych up for 491x3 which was nice. Next week I may try 500x3 which would be a PR. Kind of difficult to get my deadlift up without squatting, cleans help but only if I do them more than once a week. I might start doing cleans on fridays too even though I don't like to train on days I go out, just for the technique, and the test boosting effect. So I'll just do cleans, back extensions, calf raises, and forearms on fridays if I feel up to it, see how that goes. I actually miss squatting, never thought I'd say that, but in the quest for aesthetics, I gotta get my glutes smaller. There's always time for powerlifting and squatting after I get married
.
Assistance exercises were good but of course it's hard to have energy to do anything after deads. Just ran through the motions on these.
Deads
491x3
401x5 beltless
BB Rows
5x225
8x205
10x185
10x135 super strict to the neck
Standing Calves
3x15x160
Quad Ext
60x15 reps 1 leg at a time
120x15 reps 2 legs
60x15 reps 1 leg
Ham Curl
drop set 90x15/60x10
1 leg calf raise
1x20xBW
Good day today. Gym intensity is coming back up. Went through a kind of low test period where I had no drive, sex drive or gym drive, the last week of summer and the first 2-3 weeks of school. My test is coming back up and with it my intensity. Deads were pretty good, technique felt a little off compared to last week, but I didn't have to psych up for 491x3 which was nice. Next week I may try 500x3 which would be a PR. Kind of difficult to get my deadlift up without squatting, cleans help but only if I do them more than once a week. I might start doing cleans on fridays too even though I don't like to train on days I go out, just for the technique, and the test boosting effect. So I'll just do cleans, back extensions, calf raises, and forearms on fridays if I feel up to it, see how that goes. I actually miss squatting, never thought I'd say that, but in the quest for aesthetics, I gotta get my glutes smaller. There's always time for powerlifting and squatting after I get married
.Assistance exercises were good but of course it's hard to have energy to do anything after deads. Just ran through the motions on these.
10-17-13: Bench and Shoulders/arms
Bench
215x10
225x7
215x8 (failed 9th)
20x135
Face Pulls
1 warmup
1 drop set
DB Rear Delt Raise
2 supersets (strict in front supersetted with less strict elbows tucked more like a row)
Cable Rear Delt
2 sets
BB Upright Rows
2 sets
Side Raises
1 medium
1 heavy partial rom
1 medium
1 arm side delt raise on incline bench (felt more in rear delts)
2 sets
1 arm tricep pushdown
2 sets
dip machine
2 sets
overhead triceps
2 sets
Seated overhead triceps
2 sets
Bicep Curls alternating
pyramid up 1 warmup 1 work set then drop set 50sx8 40sx8 30sx8 (alternating so that's 4 on each arm for each weight)
Narcissist curls (the one where you take the cables on both arms and then do a front double bi in the mirror, Idk what to call it lol)
2 sets
RP curls
drop set 20x55s (alternating so that's 10 per arm) 10x40s 10x30s hammer curls 10x10s
Cable Reverse Curl
2 sets
Started benching at 9:15 PM, ended at 9:30, waited for my friend to get there and warm up, started lifting again at 9:55, got kicked out of the gym just before 11. So all the non bench stuff happened in 1 hour. Crazy shit, trained with my now roommate who I've previously referred to as my "bodybuilder friend". Trained back with him a few times before and it was good shit, but today's session blew my mind. It was like a mind fuck in my muscles, insane pumps, insane contractions. Super short rest periods, heavy duty sets, kind of like dorian yates style mixed with doing a little higher volume and many exercises. I've been bulshitting myself and making excuses that if you're feeling the contraction you have to stay light. Blew that myth out of the fucking water today, though I might have to go a little lighter on my own since my roommate helps coach me on squeezing the muscle even when the weight gets heavy.
It's funny because when I met my friend he was small, but he's very knowledgeable about lifting, lots of reading combined with natural athleticism. Now he's actually a respectable size and though he doesn't know shit about strength training and makes countless mistakes on his diet, he knows how to freaking bodybuild and hit that muscle hard. I'm going to start training with him more often, whenever our days land on the same day (his routine changes week to week). I learn so much from him despite my lifting for longer. He also has helped me get my intensity back up. I fell into the trap/negative feedback loop of training half assedly, long rest periods, light weights, high reps, getting a pump but not truly stimulating the muscle. Today I killed it, yesterday I went pretty hard too; overall just learning to be high test again after having to tone myself down for living with my parents this summer, is benefiting me in all aspects of life. Hard lifting builds hard men who can lift even harder: high test feeds high test (low test feeds low test too). I'm also doing Elliott Hulse's bioenergetic exercises to help cure a lot of the self imposed problems I got being socially isolated and depressed at home. I'm ready to seize the day now in college. Killer workout today.
Bench
215x10
225x7
215x8 (failed 9th)
20x135
Face Pulls
1 warmup
1 drop set
DB Rear Delt Raise
2 supersets (strict in front supersetted with less strict elbows tucked more like a row)
Cable Rear Delt
2 sets
BB Upright Rows
2 sets
Side Raises
1 medium
1 heavy partial rom
1 medium
1 arm side delt raise on incline bench (felt more in rear delts)
2 sets
1 arm tricep pushdown
2 sets
dip machine
2 sets
overhead triceps
2 sets
Seated overhead triceps
2 sets
Bicep Curls alternating
pyramid up 1 warmup 1 work set then drop set 50sx8 40sx8 30sx8 (alternating so that's 4 on each arm for each weight)
Narcissist curls (the one where you take the cables on both arms and then do a front double bi in the mirror, Idk what to call it lol)
2 sets
RP curls
drop set 20x55s (alternating so that's 10 per arm) 10x40s 10x30s hammer curls 10x10s
Cable Reverse Curl
2 sets
Started benching at 9:15 PM, ended at 9:30, waited for my friend to get there and warm up, started lifting again at 9:55, got kicked out of the gym just before 11. So all the non bench stuff happened in 1 hour. Crazy shit, trained with my now roommate who I've previously referred to as my "bodybuilder friend". Trained back with him a few times before and it was good shit, but today's session blew my mind. It was like a mind fuck in my muscles, insane pumps, insane contractions. Super short rest periods, heavy duty sets, kind of like dorian yates style mixed with doing a little higher volume and many exercises. I've been bulshitting myself and making excuses that if you're feeling the contraction you have to stay light. Blew that myth out of the fucking water today, though I might have to go a little lighter on my own since my roommate helps coach me on squeezing the muscle even when the weight gets heavy.
It's funny because when I met my friend he was small, but he's very knowledgeable about lifting, lots of reading combined with natural athleticism. Now he's actually a respectable size and though he doesn't know shit about strength training and makes countless mistakes on his diet, he knows how to freaking bodybuild and hit that muscle hard. I'm going to start training with him more often, whenever our days land on the same day (his routine changes week to week). I learn so much from him despite my lifting for longer. He also has helped me get my intensity back up. I fell into the trap/negative feedback loop of training half assedly, long rest periods, light weights, high reps, getting a pump but not truly stimulating the muscle. Today I killed it, yesterday I went pretty hard too; overall just learning to be high test again after having to tone myself down for living with my parents this summer, is benefiting me in all aspects of life. Hard lifting builds hard men who can lift even harder: high test feeds high test (low test feeds low test too). I'm also doing Elliott Hulse's bioenergetic exercises to help cure a lot of the self imposed problems I got being socially isolated and depressed at home. I'm ready to seize the day now in college. Killer workout today.
Cleans and Back/Quads/Calves
Cleans
225 for 2 singles and 4 failed singles
185x3
Standing Calf Raise
2 sets
Lat Pulldowns
2 sets
T Bar Row
2 sets
BB Row
2 sets
Wide Grip Cable Row
2 sets
Backwards Pulldown Pullover thing
2 sets killed me
Pullovers
1 set then 1 set of pulldowns-pullovers were killing my shoulders
Quad Ext
2x15x70 lbs 1 legged
1x15x115 2 legged (did 7 finisher partial rom reps after the 15)
Seated Calf Raise
4 sets (2 heavy sets 2 medium-light sets)
Standing Calves
1 set
Bad day for clean strength, good day for clean technique (I'm learning), good day for back, ok day for quads, ok day for calves. Cleans felt really weak and bad technique, but I refined my technique over the sets till I was actually doing a legit front squat after the clean (with awkwardly wide feet). I'm gonna have to find somebody semi strict who knows what they're doing to look at my clean technique, some parts of it are good but there's a few parts I just can't get. I've had an anal coach for cleans before which sucked, too perfectionistic and overwhelming for me since I"m just trying to do cleans once or twice a week for explosive benefits to my deadlift. I feel like my friend's method of training works especially well for back since it's good to hit it from many angles, my second legit back day ever, and all by myself. Quads/Calves were alright but I was really tired from back so I couldn't really get a good contraction like usual. Back is more important to me anyways since one could say it's lacking-I've never trained it this hard. Rear delts were pumped as fuck from this workout! Really had some good intensity going, glad to have found my testosterone again, so to speak. I give a lot of credit to Elliott Hulse's bioenergetic exercises, I've been in my head way too much and elliott's videos have helped me break the negativity cycle and reconnect myself with my body and get out of my head.
Cleans
225 for 2 singles and 4 failed singles
185x3
Standing Calf Raise
2 sets
Lat Pulldowns
2 sets
T Bar Row
2 sets
BB Row
2 sets
Wide Grip Cable Row
2 sets
Backwards Pulldown Pullover thing
2 sets killed me
Pullovers
1 set then 1 set of pulldowns-pullovers were killing my shoulders
Quad Ext
2x15x70 lbs 1 legged
1x15x115 2 legged (did 7 finisher partial rom reps after the 15)
Seated Calf Raise
4 sets (2 heavy sets 2 medium-light sets)
Standing Calves
1 set
Bad day for clean strength, good day for clean technique (I'm learning), good day for back, ok day for quads, ok day for calves. Cleans felt really weak and bad technique, but I refined my technique over the sets till I was actually doing a legit front squat after the clean (with awkwardly wide feet). I'm gonna have to find somebody semi strict who knows what they're doing to look at my clean technique, some parts of it are good but there's a few parts I just can't get. I've had an anal coach for cleans before which sucked, too perfectionistic and overwhelming for me since I"m just trying to do cleans once or twice a week for explosive benefits to my deadlift. I feel like my friend's method of training works especially well for back since it's good to hit it from many angles, my second legit back day ever, and all by myself
. Quads/Calves were alright but I was really tired from back so I couldn't really get a good contraction like usual. Back is more important to me anyways since one could say it's lacking-I've never trained it this hard. Rear delts were pumped as fuck from this workout! Really had some good intensity going, glad to have found my testosterone again, so to speak. I give a lot of credit to Elliott Hulse's bioenergetic exercises, I've been in my head way too much and elliott's videos have helped me break the negativity cycle and reconnect myself with my body and get out of my head.10-22-13: Shoulders/Arms
Overhead
worked up to 155x8 or 9 behind neck push press
115x5 OHP
95x5/6/8 OHP (working on getting rear delts in there so I can do them the way an oly lifter friend of mine does them)
5 sets of rear delt raises between sets and 2 sets of side raises
Collar pulls (kind of like a mix between a face pull and lat pulldown, kills rear delts)
2 sets
Rear Delt Raise
2 sets
Side Raise
2 sets
1 arm tricep
2 sets
tricep dips
2x12
Concentration curl
1 heavy warmup 1 drop set
Narcissist curls
1 heavy warmup 2 work sets
Spider Curls
1 BB set 2 DB sets
Incline Bench Curls
2 sets
RP Hammer Curls
1 heavy warmup
drop set: 50sx24 (12 on each side) 35sx8 (4 on each side) 25sx6 reps simultaneously then 6 reps alternating (3 on each side)
Forearm Roller
2 sets with 20 lbs
Cable Rev curl
1 medium warmup
1 heavy warmup
1 drop set
Bam. Killed shoulders today. Kind of slacked on rear and side delts but they got hit surprisingly hard on the compound movment so I'm not worried. I destroyed arms though, especially biceps and forearms. I looked like Rich Piana afterwards, biceps were disproportionately huge, they looked 18 inches. Loving this high test high intensity training, been taking tribulis everdy day to get myself out of this low test rut, I feel amazing. I hope I don't bump back down afterwards though lol. But I think getting into the habit of acting higher test is going to have lasting benefits. Depression is the mind killer, expression is freedom.
Overhead
worked up to 155x8 or 9 behind neck push press
115x5 OHP
95x5/6/8 OHP (working on getting rear delts in there so I can do them the way an oly lifter friend of mine does them)
5 sets of rear delt raises between sets and 2 sets of side raises
Collar pulls (kind of like a mix between a face pull and lat pulldown, kills rear delts)
2 sets
Rear Delt Raise
2 sets
Side Raise
2 sets
1 arm tricep
2 sets
tricep dips
2x12
Concentration curl
1 heavy warmup 1 drop set
Narcissist curls
1 heavy warmup 2 work sets
Spider Curls
1 BB set 2 DB sets
Incline Bench Curls
2 sets
RP Hammer Curls
1 heavy warmup
drop set: 50sx24 (12 on each side) 35sx8 (4 on each side) 25sx6 reps simultaneously then 6 reps alternating (3 on each side)
Forearm Roller
2 sets with 20 lbs
Cable Rev curl
1 medium warmup
1 heavy warmup
1 drop set
Bam. Killed shoulders today. Kind of slacked on rear and side delts but they got hit surprisingly hard on the compound movment so I'm not worried. I destroyed arms though, especially biceps and forearms. I looked like Rich Piana afterwards, biceps were disproportionately huge, they looked 18 inches. Loving this high test high intensity training, been taking tribulis everdy day to get myself out of this low test rut, I feel amazing. I hope I don't bump back down afterwards though lol. But I think getting into the habit of acting higher test is going to have lasting benefits. Depression is the mind killer, expression is freedom.
Fronts/Back
Did some front squats today, 245x5 and 275x5. Also started doing MMA, unfortunately it's at an inconvenient time before I go to the gym so it detracts from my workout a little bit. Did some weighted pull ups but the numbers were pathetic. Then just did the normal back stuff and calves.
Did some front squats today, 245x5 and 275x5. Also started doing MMA, unfortunately it's at an inconvenient time before I go to the gym so it detracts from my workout a little bit. Did some weighted pull ups but the numbers were pathetic. Then just did the normal back stuff and calves.
