My Training Log

[amounirl]

11-14-13: Evvythang

DB Bench
2x10x80s slight incline
10x70s incline
2x10x65s incline
10x85s/4x65s/6x35s flat drop set
8 sets of rear delts before and between sets (getting really good at isolating these now)

Chest Fly
2x10x130 (diff from usual machine, this weight felt challenging)

Lat Pulldown
150 lbs x 12/10/10

T BAR row
3x12x1.5 plates

Pulldownoverthing
2x12x90

Cable Row
2x12x120
drop set 10x160/8x110

Tricep Pushdown
3 sets light-medium 15 reps

Bench Dips
2x12

Front Squat
10x225 (straps but no belt)

Seated Calves
2x15x100
drop set 15x100/10x50

Forearm Roller
3 or 4 sets of 2 with 20 lbs

Pretty good day today. I've decided I need more chest, especially upper chest, so I've just been hammering the DB benches. I looked huge after hitting chest/rear delts, everything was pumped and I looked wider and thicker than ever. I'll be doing a new routine now, sunday shoulders/arms/forearms, monday quads/hams/calves/forearms, tuesday chest/back/mma, weds mma, thurs squat/bench/deadlift/calves/forearms, fri mma, sat swimming. I might try doing back before chest next time I do my back/chest day, hard to pull and pump the lats with a pumped chest/front delt. I might also try doing back on my shoulder day after tris. We'll see. Working around the mma schedule. I didn't go to the gym yesterday becuase I got hit in the head harder than I ever have in my life 3 times yesterday. One was sparring against a fairly even match, who happened to get a really good shot on my nose. I thought it was broken, hardest hit to the face I've ever taken. The others are from a new guy who started coming to mma, hardest fighter I've ever fought and he's relatively inexperienced, huge 6'2 200 lb guy, rocked me in the side of the head once and in the jaw. So my head hurt way to bad to do front squats yesterday. I also got a really bad roundhouse kick to the left elbow, which is why I had to go light on back and tris today and skip bis, my elbow is still messed up. Hopefully it'll be good in a week but I hope that never happens again, can't do shit with a fucked up elbow.

 

[amounirl]

Grappled with some big mufuggas today, 240 and 280. Good cardio

 

[amounirl]

Swam 3 laps today.

 

[amounirl]

Simple log post today:

4 sets of face pulls
2 sets of rear delt flyes
1 medium strict 2 heavy swining sets of cable rear delt 1 arm at a time
3 sets of upright rows
2 sets of side raises
2 sets of 1 arm triceps
5 sets of rich piana curls (get forearms and bis in 1)
Short but effective 1 hr workout. Got a good pump despite being flat and low carb as fuck today, can only imagine how good this would be at night after 4-5 meals. Really short rest periods.

 

[Evan Tipps]

Simple log post today:

4 sets of face pulls
2 sets of rear delt flyes
1 medium strict 2 heavy swining sets of cable rear delt 1 arm at a time
3 sets of upright rows
2 sets of side raises
2 sets of 1 arm triceps
5 sets of rich piana curls (get forearms and bis in 1)
Short but effective 1 hr workout. Got a good pump despite being flat and low carb as fuck today, can only imagine how good this would be at night after 4-5 meals. Really short rest periods.

Good stuff bro

 

[amounirl]

Thanks man!

 

[amounirl]

Hit front squats 3x315 and drop set 3x285/3x225 today, then hit leg ext, leg curl, seated calves, standing calves, forearms, called it a day.

 

[amounirl]

11-19-13: Chest/Back

Rear Delts
2 sets

Side Delts
2 sets

Lat Pulldown
160x12/10/8 last set drop setted to 100x8

T Bar Row
2 plates x2x10
drop set 3 plates x 8 2 plates x 8 1 plate x 8 (best set of T bar rows I've ever had in my life)

Close grip pulldown pull over thing
3x10x100

Wide Underhand Cable Rows
3x10x120

DB Pullovers
3x10x65

DB Flys
3x10x35s

DB Bench
80sx10
70sx10

Incline DB Bench
65sx10
60sx8
60sx10
60sx10

Fly Machine
1 medium set, 1 heavy set, 1 burn out light set (chest was too pumped to get full ROM contraction on these, shoulda used cables I guess)

Really good chest/back day today. Lat Pulldowns felt weak but then T bar Rows I got the best contraction I've ever gotten, it helps for me to think of the lat as rolling up into my shoulder blade when I do these. I always hate these and keep the weight light because I can't feel it with heavy weight, but today I went up to 3 plates and actually felt it in my lats instead of forearms! It was great, did a solid drop set. Then hit some close grip pulloverdownthings (just gotta find a video I have no idea what they're called). Did some solid cable rows too, great contractions, found just the right amount of swing to get it going fully in the lats, push the elbows down, keep em tucked, and do a half swing to get it started. DB pullovers were ok, doing that mostly for the vacuum/ribcage effect. Then hit DB flys, got a great contraction on those because the other day I was playing around and found I get a great contraction coming from past the head to the chest (kind of like a pullover/fly). I applied this today as best I could and felt DB flys like I never have in the chest. Maybe I should have done some inclines too but the incline bench wasn't available at the time (fuck crowded gyms I hate waiting). My chest was so worn out I could hardly move shit on DB bench, then inclines were weak too but I got a great contraction by driving my elbows down but still flaring out. It's like I rediscovered my chest today. Machine flyes sucked because my chest was too pumped but who's saying that's a bad thing . Did some rear delts between sets but nothing really significant.

 

[amounirl]

Forgot to log yesterday's workout, did 5x355 squat then 405 for 2 singles, then 325x3 no belt. Then did bench, 2x5x225, 1x6x225, and 2 sets of face pulls. My bike is broken so I had about 30-40 mins less gym time for the 20 min walk to the gym (vs 5 mins to bike). It'll be out of the shop on monday but I'll have to walk to the gym again tomorrow to hit the deads I was supposed to do on fri.

 

[amounirl]

Deadlifted 455x7 then had an ok back workout yesterday, then today hit shoulders bis tris.