My Training Log

[amounirl]

10-25-13: Bench/Chest/Biceps

Bench
drop set 8x205/4x185/5x155

DB Bench
4x12x65

Incline DB Bench
12x35s
20x35s
15x35s

8 or 9 sets of rear delts between sets, light and heavy

Chest Fly Machine and rear delt machine
5 or 6 sets (6 or 7 for rear delts)

Biceps
4 sets

Pretty good day today, just hit chest and biceps. Started doing MMA and I've been really sore (my traps have been sore for the last 1.5 weeks), that and the fact I had a midterm I had to study for yesterday, I switched yesterday's session to today. Didn't feel too strong on bench so I did a drop set, then hit some dumbbells. Really went light and focused on the contraction for DB bench, I was actually hitting near failure on 12 reps. Inclines were alright but my front delts were killing me at this point so I couldn't go to heavy on those. I need to hit upper chest before lower chest to avoid that problem. I also realized stabilizing DB benches gets a lot of rear delts. I was doing heavy flyes between each sets though so I got a lot of balance. Then did some simple biceps.

 

[amounirl]

Deads

Was really hungover today and felt like shit at the gym. Only managed to deadlift 455x5, then did some light back stuff but I wasn't able to really do anything significant.

 

[amounirl]

Had a great shoulder day today, ok arms day, mediocre chest day. It's cool though. My shoulders and traps looked like I was on gear cause they got so pumped. Probably had something to do with me taking 4g arginine beforehand. Good stuff

 

[amounirl]

10-30-13: Squats and Legs/Back

Squat
2x5x315
5x345
5x315

Quad Ext
2 or 3 sets

Ham Curl
15x85
15x95/6x50

Seated Calves
2x15x"135"
10x"155"/8x"95"

Lat Pulldown
10x165
10x170/8x95

T Bar Row Machine CG
2x10x2 plates

Back underhand pullover pulldown thing
2x12

Cable Rows Wide
3x12x110

Standing Calves
2x12x195

Pretty good day. First time squatting a while, not bad but I definitely feel the imbalance and I can see why my left outer sweep is less developed. So I'm gonna keep it light, close stance, high bar, and get those quads balanced. I'm going to keep working my hams and if I ever want to do a PL meet I'll start going wider and using more hams 12 weeks out. Quads were good, definitely getting that outer sweep building, hams were good, calves were good, lats were good. Couldn't feel my lats super well today but definitely could feel them, and they're pretty sore. They're growing a lot too, I"ll have to take another picture some time soon, I probably have about 5-10 lbs more muscle than I did back then but weigh about the same, my lats are way wider.

 

[amounirl]

Weird day today 205x13 PR bench but then failed 5th rep with 245. Front delts are overdevleoed no more pressing for a month see how that goes. I'm doing hdrol dec 7 to jan 6 so whatever I lose should come back.

 

[amounirl]

Swimming today, 3.5 laps

 

[amounirl]

Squatted and front squatted 275x8 and 275x5 no belt on Sunday, did shoulders/chest/arms on Monday, then trained back today, no deadlifts because my brain is fried. I'll probably do deads on friday, training chest/shoulders/arms tomorrow.

 

[amounirl]

Did upper body yesterday, hit DB 65x13/12/12 on incline, 85x15/12 on flat, then 65x11 on incline, did some other stuff, lots of rear delts, long head tris, biceps, forearms. Just trying to develop my body evenly to make up for the uneven development from powerlifting. Then went swimming today, 4 laps, 3 fast 1 slow.

 

[amounirl]

11-10-13: Powerlifting Day

Squat
5x315
3x345
4x365

Bench
5x225

Deadlift
3x491

DB Decline Bench
3x10x85s

Good day today. Simple, since the gym is closed today. Was fun getting back to the powerlifting roots. I'll probably start doing a powerlifting day every week, Wednesdays most likely, then would probably train shoulders on thurs. Doing shoulders/arms this week on tues, legs on weds, chest/back/arms on thurs.

 

[amounirl]

11-12-13: Shoulders/arms

Face Pulls
4-5 sets, rear delt raises afterwards

Rear Delt Raise
12x25s
10x30s

Upright Rows
3 sets with 70 lbs followed by 15/10/5 side raises

BTN Press (for mobility)
3x15

1 arm tricep pushdown
1 warmup 2 heavy sets

Overhead Tris
2 sets

Concentration curl
3x10x40s

Spider Curl
EZ bar+10 on each side x2x10

Short day today, had MMA grappling later in the day so I didn't want to be too sore, just stimulate the muscles. Not too bad. Then did some hard grappling, felt great afterwards. My face always gets really lean when I'm doing cardio. Got a new order of supplements today, liv52, fish oil, chamomile tea, and kidney aid. All supps I've taken for a while but I want to start taking more of.