My Training Log

[amounirl]

Wow just realized I totally forgot to log my overhead press day from last thursday. Basically I hit OHP 115x4x6 and DB inclines and flat bench, got 90 lb dbs on flat for 8/8/10 I believe. And some other shit, Jim Presses and forearms, etc. Overall a solid day, next thursday I'll basically do the same workout with heavier weights so you all will see the layout.

Today:

1-13-14: Bench

Face Pulls
4x12x120

Side Raise
12x20s
35sx12/10 ronnie coleman style
12x25s

Bench
6x225
6x255 (almost got 7th rep just assisted at the lockout)
8x225
12x185

Dips
3x10xBW+45

DB Shrugs
10x90s
10x115s
10x100s

BTN Press
9x95
6x110
3 sets of rear delt raises 12x30s between sets

Cable Upper Chest
4 or 5 sets of 8-12

1 set of tricep extensions 12 reps

Good day today, but I had to wait a long ass time for the rack for BTN Presses, so I did some shrugs in the mean time. I needa start training traps more often moving exercises instead of just deadlifts, gets my rear delts and I'm sure it would benefit my bench. But anyways because of that my workout was cut short. Bench felt a bit weak, maybe because I pre exhausted front delt on ronnie coleman style side raises, but more likely because I've cut down my food intake since i"m starting to get fat (too much damn yogurt) so I wasn't as bloated as I usually am when I bench. Less leverage, you know. Since I hit failure on bench the rest of my sets were weak, but my calories are still decently high (though my sleep sucks) so I'ma grow muthafukka grow. Worst comes to worst I"ll yell at my muscles like CT fletcher, lol. BTNs also felt weak due to doing them at the end of my workout, so I decided to go heavy and just do a top set. Then I killed my upper chest, found the best way to isolate it, partial rom and 1 arm at a time. First 3-4 sets were both arms though at the same time. Then only had time for 1 set of tris. My new workout program is coming together nicely, looking forward to making this work well. Deads on Weds.

 

[amounirl]

1-15-14: Deads

Deadlitt
6x489 PR

Lat Pulldown
3x10x180

T Bar Row
3x12x2.5 plates

Pulldownoverthing
2x12x120

Cable Rows narrow grip
2x12x150

Rich Piana Curls
2x20x50s

Calf Raise Standing
3x12x180

alt with Forearm Roller
1 set with 25
3 sets with 20

Seated Calf Raise
3x12x100

alt with Forearm Rope Cable Curls
3 sets

Good day today, did a lot actually. Deads were good, slowly going up, PRs every session, relieving to deadlift only once every 2 weeks. Did this with pretty minimal psyching up. Lat Pulls were good, t bars were good, might start really going heavy on these, maybe on my squat day instead of lat pulldowns. Hit forearms and calves pretty good then headed out. AFter MMA today I'm sore as a muthafukka.

 

[amounirl]

1-16-14: OHP

OHP
120x6/6/6/7

DB Inclines
75sx12/10/10

DB Flat
90sx12/10/10

Fly Machine/Rear Delt Machine
3x15x155/3x15x110

Jim Presses
85x12/10/10

Side Raise
12x25s
12x30s RC Style (yeah budday)
10x35s RC Style
10x30s RC style

And some cable flyes/rear delt db flyes between sets. Looks really short on paper but the workout itself wasn't this short... OHP is going up slowly but steadily, my focus is on technique and my technique is spotless, getting rear/side delts involved instead of doing a standing incline bench with my front delts. I feel like my muscles are getting really tight and tense, I needa get a massage, I've needed one for a while, and a chiropractic adjustment. But good news is my upper chest is growing really well, DB bench and incline are going up pretty quick. Got my upper chest insanely pumped yesterday, feels amazing, better than any other kind of pump, right up there with forearms and rear/side delts. Jim presses kinda sucked but they always suck. And side raises surprisingly I felt a lot in my side delts even doing them ronnie coleman style and hitting front delts a ton beforehand (from chest).

 

[amounirl]

Had a little BS shoulder/arm session yesterday

1-22-14: Front Squat
4x315, and some back stuff

 

[amounirl]

Had a pretty good chest/shoulder day today. My chest is growing so fast im getting new stretch marks... lol. I just have great chest genetics, and now that I found out how to hit it again after I lost it to my front delts it's growing a ton. DB inclined 75sx12 then hit flat 95sx8, strength going up slowly but surely. did my workout today instead of yesterday because i felt very sick/sleep deprived yesterday

 

[amounirl]

Haven't really been able to train properly, had some tooth pain turned out to be a wisdom tooth infection. so I'm gonna have to get them removed, def gonna be a set back. Still gonna try to make it to the gym until then and do what I can.

 

[amounirl]

Good short chest day today. Tore shit up in the gym, really short rest periods. 75x12/70x12/65x12 incline db bench, incline calbe flyes 2 hard sets both arms 1 set 1 arm, then barely could do 75s for 8-10 reps on flat bench, hit some tris then called it a day

 

[amounirl]

Been a bit lazy about logging lately. also been lazy on training. But I'm still hitting powerlifts once in a while, did 491x5 deadlift the other day, 265x4 bench, and today I squat 365x3, 405x1, 405x1, 365x3 then hit bench 225x6/8/6, weighted pull ups 2x5x45, pendlay rows 3x5x185, side raises 3x12x25s, then headed out of there. Felt squat in my outer sweep a lot and bench in my chest a lot, which was good . Forearms were really sore a few days ago glad they're growing, though getting less vascular even though I'm not getting fatter.

 

[amounirl]

Hit deads n bench today. Got 466x8 on deads which I believe is a PR. Then hit bench, 225x8 then 260 for 3 paused singles, then 275 for a failed pause single. LEgs cramped which fucked it up. oh well. Then some other BS lifts. Gym is closed on monday but I"ll get back on my tried and true routine after this week, starting next sunday. Sure it's more stressful and more of a pain in the ass, and less fun, but it builds discipline.

 

[Evan Tipps]

Hit deads n bench today. Got 466x8 on deads which I believe is a PR. Then hit bench, 225x8 then 260 for 3 paused singles, then 275 for a failed pause single. LEgs cramped which fucked it up. oh well. Then some other BS lifts. Gym is closed on monday but I"ll get back on my tried and true routine after this week, starting next sunday. Sure it's more stressful and more of a pain in the ass, and less fun, but it builds discipline.

That dead lift is crazy