My Training Log

[amounirl]

12-16-13: Back And Chest

Bench Press
225x12 (PR)
255x6 (matched PR)
245x6 (bleh)

Weighted Pull Ups
5x25 wide grip
2x5x45 wide grip
8x25 chins

1 arm Lever Rows
both: 2x12x45+25
left: drop set 8x45+45/10x45
right: drop set 10x45+45/8x45

Lat Pulldown
2x10x170 good form
drop set 10x190/8x110 cheater form

Close Parallel Grip Cable Rows
2x12x150
drop set 10x170/8x120

DB Flyes
12x30s
2x10x35s

DB inclines
2x15x60s
12x60s

Cable Flyes
2x10x50
10x70

Hammer Bar Curls
10x25 on each side (idk how much the hammer bar is, probably like 35)
10x20 on each side
10x15
drop set 10x10/10xbar

Preacher Curl Machine REverse Curls
3x8x35 (kept hitting failure on rep 9 cause my forearms were too pumped and sore)

RP Curl right after
24x45s/12x25s then forearm roller 1 roll x 10 lbs

Pretty good day today, had to rush a bit at the end though had an appointment to meet. Bench felt solid as fuck, def making some hdrol gains on that shit despite my sporadic diet. Was a bit worn out after the PR set though so I only matched my Pr with 255, tried to match my PR with 245 but was already tired from the other heavy sets. Pull ups were aight. Was nice to be able to do lever rows since my school gym doesn't have one. This one is aight but yeah, love training at world gym, tons of huge dudes and some hot milfs too. I feel small as fuck though there, normally I feel like a king at the gym but here I feel like nothing. Anyways, after bench I felt like I should hit back first because 1 my front delts were a little pumped and I didn't wnat to try to hit chest like that and 2, if my chest gets pumped and my front delts I won't be able to feel my lats. Lat Pulldowns I got a great contraction somehow, and the weight is definitely going up. For the first time I actually got a contraction on close parallel grip cable rows, and a good contraction at that. Definitely feels different, like a triangular contraction with one point in my mid back, one in the arm pit, one in the lower lats, some good shit. Somehow even with my swinging on the last set of lat pulls and a little bit of swinging on cable rows my lower back wasn't tired at all and it was all in the lats. Then I had a mediocre chest workout, I've concluded I can't hit back and chest on the same day. I might try something like back/forearms on their own, chest/tris/bis, shoulders/legs/forearms. We'll see. Then got a decent although rushed forearm workout. No problem, planning on hitting forearms with a lot of volume on this cycle, gotta make those small motherfuckers grow! Gonna vary heavy shit with strict shit. Got em really pumped today though which was great.

 

[amounirl]

12-17-13: Legs

Front Squat
285x5
315x3
315x3

Seated Calf Raise
3x12x2.5 plates
20x2 plates
20x3 plates

Standing Calf Raise
200x3x12

Quad Ext
3x12-15x130

Ham Curl
3x12x100

Ok leg day. A bit disappointed my front squat doesn't seem to be moving. I guess I'll have to play around with positioning and get used to the idea of chocking myself. That came out wrong.

12-18-13: Shoulders/Tris/Tearing my middle finger

Face Pull
4x12x120

Rdelt Raise
4x12x30s tore middle finger on the rack after my 2nd set pulling dumbbells on the rack, DB slipped and my middle finger got cut open by the rack

Seated Side Raise
3x12x25s

Standing Side raise
2x12x25s

Upright Row
90x15
100x2x12

BTN Press
10x85
10x95

Incline Bench
10x135 pathetic. Seems like I can only feel it in my chest with the thick bar not with normal bars

Jim Extensions
11x95
6x85
8x75
12x45
12x55
10x55

That's it. Today was good and bad. It was good because I got a huge pump in my rear delts, hit my side delts pretty well, then got my triceps really pumped. It was bad because I tore my middle finger early on, which disrupted rear delts a bit, inclines sucked, and I couldn't do my usual tricep stuff. Gym was too crowded for tricep dips, shoulders were in too much pain for normal dips (and too pumped, felt like I was gonna tear em out each rep) felt weak as fuck on cables and the normal cable attatchment wasn't there. But whatever, overall a productive session. Tomorrow I'm gonna go for a deadlift PR, then train back, then bis and forearms. I'm starting to get a bit moody from the hdrol, felt like crying out of frustration that I couldn't hit my tricep shit today. That would never happen normally. So I'm starting to take arimastane (erase) 25mg ED. Just take out some of the estrogen and cortisol. Balls are def starting to shrink a bit but my sex drive is higher than ever. Basically as high as it was when I was 15.

 

[amounirl]

Had a pretty pathetic day today, deads I only got up to 455x3 and decided I was too sore, cold, and hadn't eaten enough that day (or in general) to have a productive session. Plus doing jiu jitsu on weds my hips are jacked up on deadlift day. Gonna switch deads to tues and fronts to thurs. Then did 3x12x160 lat pulldowns, some forearms, then called it a day. Lessons learned: don't train first thing in the morning when you're cold and sore, eat more in general, deadlift on tuesday.

 

[amounirl]

12-20-13: Chest

Rdelts
3x12x30s

Side Delts
3x15x20s

DB Bench
8x95s
7x95s
10x85s/8x55s
4x12x25 rdelts between sets

Incline Flies
2x12x30s
15x55s bench then 10x15s flys

Pec Deck Alt w/ Rear Delt Deck
3 sets of each

Forearm Preacher Curl
3x12x100 lbs

 

[amounirl]

Fuck I just typed out my back day on monday and how the gym was closed so I ran and did a lot of dips and some chins today, clicked alt+s and it deletes my post instead of posting it. Basically had a great back day on monday and ok day today.

 

[amounirl]

12-25-13: Deadlifts

Deads
405x3
455x3
495x2
525x3 (10 lb pr)

GHR
3x8 with purple band

Reverse Curl
5x12

Decent day. Had to stretch a ton and do some light squats to get loose enough for deads, then got a fucking horrific back pump while doing them, lower back was stiff, sore and cramping like a motherfucker. 525x3 still got it though, total grinder, my traps were actually pretty well worked from these too, I just couldn't fucking get comfortable doing them. My mobility is becoming terrible as I get bigger. On the bright side though I'm blowing the fuck up, weighed in at 215 just now. Appetite's been a lot better today. Overall I just feel really masculine right now, good old hard work and hdrol. I'll see if I can post a pic soon got some good ones on my phone where I"m looking massive.

 

[amounirl]

12-26-13: Bench

Bench
5x225
5x255
3x275 plus a fourth rep assisted
225x9

DB incline bench
65sx12/12/11 last set followed by 8x20 db flyes

Machine Flyes (high grip for upper chest)
2 medium-heavy warmups
3x12x120

Rear Delts
5 sets of dbs
4 sets of machine rear delts

Jim Extensions
3x12x75

Tricep 1 arm cable extension
2 sets

Alright day today. Was a little disappointed with my lack of bench strength. Then I felt too much front delts on inclines though I got an ok chest pump, then flyes I got a decent chest contraction, a little front delts but not too bad. Was able to go pretty heavy on rear delts which was good. Jim extensions were not particularly strong but I used short rest periods, then other triceps felt weak but probably beccause I'd worn them out on jim extensions. I've noticed that my self talk in the gym becomes really negative because I'm trying to make myself angry, I think I need to find a self esteem sparing but still natural way to get myself jacked up at the gym.

 

[miked8c]

"Self esteem sparing" What I would give to be a fly on the wall during one of your workouts.

 

[amounirl]

Hahahaha I just think about really negative shit when I lift to get me angry and I think it's not good for my self esteem to be spending 2 hours a day thinking like that.

 

[miked8c]

Tis the life of people who maxed out their newbie gains. Its like every workout you have to physch yourself up more and more to make progress.