My Training Log

[amounirl]

Thanks man, deadlifting fucks me up but it's the one lift I'm good at so I can't stop!

Hit some squats today, 365x6 which is a PR I'm pretty sure. Funny that I'm training like an idiot nowadays and still getting PRs haha. Did pull ups BWx10/10/11 and 3 sets of calf raises as well, then went to mma. Been really lazy about everything lately, but I made it to mma yesterday and busted my ass, got some crazy boxing practice when we did round robin, 4 1 minute rounds back to back after doing some other hard cardio stuff, I almost threw up but felt like a fucking beast. Then today I went up against someone who was really good, he got me with a traingle choke but I got him with a kimura next round. Surprised that I managed to submit somebody that good, especially being rusty.

Super sleep deprived right now though can't wait to knock out for 8 hours tonight.

 

[amounirl]

Squat 2x5x345 yesterday and did chins BW x 8/8/12, and 4 sets of calves. Simple workout. I may have strep throat so depending on how i feel after dinner i may skip the gym today. We'll see.

 

[amounirl]

Felt too shitty about not going today haha, so i made it in for a sick lightening 1 hr session. Good pump, good workout.

2-24-14: Bench/Chest/Arms

Face Pulls
2x12x130
130x8/80x12 drop set

Bench
5x225
6x245/2x225 drop set

DB inclines
80sx10/8
70sx12
3x12x40s rear delt between sets

Fly Machine
165x12 chest
135x12 rdelt
155x12 chest
125x12 rdelt
150x12 chest
120x12 rdelt

Tricep Pushdown
12x90
12x110
12x100
12x95
1 arm 35x12 per side
12x95

supersetted with Cable Curls
12x90
12x110
12x100
12x95
12x95

 

[amounirl]

4-13-14

Squat
5x275
5x295
5x315
5x335

Bench
215x5/7/7/6

Pendlay Row
185x5/8/8/8

DB Pullover
3x10x80

Upright Row
3x12x115

RP Curl
2 sets with 60 lb dbs

Standing Calves
3x12x195

4-15-14

BB Incline
185x7/5/5/5

Weighted Chins
4 sets of 5x25

DB Incline
75x10/10/8

Pull Ups
BWx8/6/6

DB Pullover
85x10/12

Seated Calves
3x12

Forearm Roller
2x2x20
1x2x25

Decided to start logging again to keep myself accountable. Been bullshitting for a while, more focused on girls and school than lifting, but now that I've got a girlfriend who lifts I'm shifting that focus back to the gym. I was bullshitting with some light weight focus on the contraction type training, which definitely has good elements, but I decided to go back to the basics instead of a bodybuilding type go by feel routine which was getting me nowhere, even backwards. Got tooth surgery and got really badly sick from a meningitis vaccine which lost me about 3 weeks total of gym time, so my lifts have dropped a bit, namely my squat, idk what my deadlift is at, but it's time to get consistent again. Im lifting Sun/Tues/Thurs and boxing Mon/Weds (MMA). Been a while but I'm glad to be excited about lifting again instead of seeing it as a chore. School was draining my energy and enthusiasm but 2 weeks ago I discovered the magic of coffee and positive thinking.

Commentary about the workout: I discovered last week that pullovers are the sacrament of the lifter, seriously the best movement ever for the upper body that I wasn't doing. I wrote them in for 3 times a week but I"ll probably just do them twice. My routine is pretty simple and founded around the basic compound lifts, which have always worked for me, and the frequency is low enough that lifting combined with mma and school wont burn me out like it did last quarter. I'm already looking much better. I've finally realized that training like im on steroids (high reps, barely emphasis on strength, high carb high protein low fat) while I'm natural is stupid. There are elements that are positive but I'm going back to what has worked.

I tried 2 new things for db inclines today, doing bb and chins first, which was good pre fatigue, and touching the dbs at the top, which made the contraction much more powerful and even, but the weight was much harder. Also learned that my calf ROM wasn't as good as I thought but I'll play around with different shit. I'm training them 3x/week afterall. Can't think of any more commentary but I'm glad to be excited about lifting again, and logging will help maintain that. It's good to be back to being a lifter.

 

[amounirl]

4-21-14

Squat
5x275
5x315
5x340

Bench
7x220
2x7x225
5x225 paused

Row
5x190
3x7x190

Upright Row
3x12x135

Rich Curls
2x12x55

Calf Raise
2 sets standing

forgot to do pullovers today, and forgot to log thursdays session, which involved 455x5 deadlift, 3x8x105 btn press, pullovers, up rows, calves, forearms.

 

[amounirl]

4-23-14

Incline Bench
190x6/5/5/5

Weighted Chins
35x5/5/5/5

DB Inclines
75x12/10/9

Pullovers
90x8/8/10

Seated Calves
5x12x50

Good short workout today. Strength going up well. Looking and feeling good.

 

[amounirl]

Haven't been logging lately, but I hit 195x7/6/7 on incline, 5x5x45 chins, 75x12/11/8 incline dbs, 90x12 on pullovers. Then hit 475x5 on deads today along with 3x5x115 btn press. and other assistance work. I'll try to log more but its hard on time

 

[mpiter]

So I'll start logging my workouts from last week, which was my final week of a cut, just to get things rolling. Then I'll post today's workout, and keep posting from then on!

 

[amounirl]

Cool, not sure why you're posting that here instead of your own thread though lol.

Hit 350x5 squat, 240x6/6/7/6 bench, 3x8x200 row, and some assistance work on Sunday.

5-6-14

Incline Bench
200x6/7/7

Chins
4 sets with 50x5 reps

DB Incline
80sx10/10/8

Close Grip Pulldown
180x8/8/8

Pullover Laying Across Bench
50x12/12

Got a bit tired at the end, but i was stoked to get a big PR on inclines, it's catching up to my flat bench haha. Chins were ok but i tried to do a few muscle ups before hand and tweaked my wrist. Inclines went decent, Close grip PDs were ok, just goin meathead form on these. Pullovers were good too, didnt wanna go heavy so just did em across the bench for the stretch.

 

[amounirl]

Ended up skipping thursday haha, was feeling under the weather and my wrists felt messed up from muscle ups. wrists still hurt today but i still went to the gym. bad habit to skip days but whatever, i dont think it was a bad thing. i ate a lot and was 204 at the gym today and looked bigger than ever. Nice little deload but i gotta stay on my shit from now on. no stupid shit, fuck up time is over.

5-11-14

Squat
275x5
315x5
355x5
315x5 (big mistake, thought i had extra energy but after this i was wayy too tired to bench, coffee crash also may have had something to do with it)

Bench
3x6x245
7x225

BB Row
3x8x205

Cable Upright Row
2 sets followed by 1 set 12x25s side raise

Standing Calves
2 sets

Chest Fly cables
2x12x70

Pullover
2x12x55 laying across bench
12x95 laying on bench

tricep kickbacks
4x15x15s

Hammer Curls
12x40s
12x45s

Good day today despite a few fuck ups. May have done a little too much considering i have to hit inclines on tues but whatever, i have enough surplus strength that i think i can knock em out and still get 205 for at least 5, probably more. 5 is the minimum goal. Chins are a diff story, hopefully im not too fucked up to do 3-5 sets of 5x55 lbs, which is the goal. I think the first 3 sets should be fine but we'll see, no need to suppose about the future, we'll get there when we get there. All i can do now is eat and sleep a lot. Just gotta dial things in, tris were really fatigued on bench so i did some extra tricep work. Hit some chest too for some reason.