My Training Log

[amounirl]

5-29-14

Deads
3x401
3x451
6x491

Btn Press (PBN)
130x6/6/8

Pulluva hanging across
65x12/12/15

Tricep Kickback
12/12/15/12x17.5

Side Raise
3x12x25s (last set drop set to 12x10s)

Hammer Curl
3x12x50s (last set super crazy drop set to 20s, dont even remember the reps but i was hella sore)

good workout today, pr on deads, more prs to come next week. ima deadlift at the big gym and assert my dominance, only deadlifted at the small gym on campus since theyre the only one with bumper plates and i dont like the rec cen staff bitching about it. which is ironic because most weeks they bitch about dropping it quickly even with the bumpers. today though there was a diff person supervising though and he came over and gave me props after my final set haha. but yeah, next week, no bumper plates, plenty of fukkin noise. btn pbns were pretty good, good strength goin up, despite only weighing 207 today (then again ive been eating pretty lightly, soo tired of dining hall food, that shit is toxic). ima smash my goal of 135x5 next week, i might even get it for 8. pulluvas were good, kickbacks were good, side raises were good, hammer cursl were pretty intense, my forearms have never been that sore from it, strngth goin up too. its paying off too cuz my grip feels very strong on deads, calluses feel like hell though.

 

[amounirl]

6-1-14: forgot to log yesterday :C

Squat
5x370

Bench
4x6x260

BB Row
2x8x225

Cable Row
12x150

short day, wanted to leave more in the tank, not tryna blow my load in 1 day ya know? gonna do simplistic strength workouts till saturday, when i will bench 265x6 and 275x5 and do an upper body (delts/chest/arms) day, monday im squatting 375x5, wendesday im inclining 225x7-8. not to mention this thursdays plan to dead 505x5 and btn press 135x5-8. its gonna be killer, im stoked! aiming to hit 300 bench on june 16th, then im gonna do some bodybuilding for a week and a half then start my cut. gonna try to do a variation of 5/3/1 mixed with stronglifts while cutting, still writing that up but i want to transition into doing 6 reps on squat, and dead (unconsciously did so on deads before but with high risk), i feel that that range works better for me for strength. or maybe triples will be beneficial at some point, we'll see, for now im focusing on strenght, then getting cut, then size. we'll see what the future holds

 

[amounirl]

6-3-14

INCLINES!!!
185x6
225x6 (massive PR)
245x4 (MASSIVER PRRRRRR!!!!)
12x185 guess thats a pr too

T Bar Rows alt with pull ups, both with straps, one after the other
2 plates x 10
6 convict pull ups (parallel grip with legs up)
3 plates x 8
3 plates + 35 x 6 drop set to 3 plates x 6
4 full wide grip pull ups 2 half reps
2 plates + 35 x 5 drop set 2 plates x 5
5 1/8th rep parallel grip pull ups
2 plates x 8 reps
12x50 cable pullovers

that was all 1 set, insane pump

2 plates x 10
5 half rep wide grip pull ups

Side Raise
20x15s
15x20s
12x25s
12x25s drop setted to 12x15s

Preacher Curl
10x45 reverse curl followed by 8x45 curl
8x75 curl

Hammer Curls
8x50s
8x45s
6x45s drop setted to 6x30s drop setted to 5 straight and 5 alternating normal bb curls with 10 lbs

Really nice incline pr today, i can hardly believe it and the last guy who posted on my log aka JP doesn't believe me that i got 245x4 (typod 245x5 maybe he believes 1 less rep, whatever lol). My back has been feeling small lately and hasnt been responding size wise that well to strength training so i decided to do something very bodybuilderish, i got some straps and trained with the rich piana protocol, pull ups between sets. I think I'm gonna do that every back day from now on because it works insanely well. holy shit, best pump ever, i felt like zack khan looking at myself in the mirror lol. pretty good shit after that too. i feel amazing. looking forward to bb training again, powerlifting is great and i love strength prs but right now i desire THE PUMP (arnold voice). im gonna get huge.

btw used the old black widow pre workout, felt amazing, think that's why i was able to beast it in the gym today

 

[bugatti9632147]

i like that subject ......

 

[amounirl]

Thanks G

6-6-14: Deads

Deadlift
3x451
5x501 PR I think

BTN Press
3x5x135 felt a bit weak but PR nonetheless

Lat Pulldown
3x10x160 really contracting hard pronated grip
2x10x160 supinated also contracting hard

Cable Pullover
70x12/12/8

Strict Close Parallel Grip Pulldowns
3x12x120

Close Grip Cable Row
3x12x120

Rear Delt Fly
3x12x20s

Hammer Curl
2x12x45s
12x40s/12x25s

Cable Reverse Curl
2 sets

Really good workout today, hit deadlift PR, then btn press PR, though it felt a bit weak, then had a great BB style back day, good ass pump.

 

[amounirl]

Kinda shitty day today, just feelin real overtrained and tired. took some phenibut (anti anxiety compound) so i felt better and went to the gym, but my body just feels worn out as my mind, finals season is really getting to me this time for some reason, lots of other factors adding in though, like the end of the year, stress form other shit, etc. ill be back on it in a few weeks, i know I will...

Just hit 225x10 front squat, 205x17 bench (pretty impressive rep pr lol)

 

[amounirl]

6-15-14: Summer Éspeciale

Kicked off the summer with an amazing session, started training at World Gym San Diego, best gym ever. Amazing intense atmosphere + haven't lifted in a week + stress built up from finals/moving and leaving my friends = explosive workout. I took a black widow pre workout pill too . Weighed in at 210.

BB Row/Pull Up Supersets
135x10 row
5 reps pull ups
155x10 row
5 rep pull ups
175x10 row
5 rep pull ups
drop set 195x10 row/3 half rep 3 full rep pull ups/175x10 row/3 half rep 3 full rep chin ups/155x10 row/lat pulldown 140x6/135x10 row/cable pullovers 50x10

couldnt close my hands for 10 mins after this. more forearms than lats, but still lots of lat and rear delt. will start using straps for a bit if i can find mine to lean/improve back contraction.

Worlds Lever Pulldown Bar thing supinated grip
2x12x90 lbs

DB Rows standing (rlly fatigued at this point)
2x12x30 lbs

Side Raise
20x15s
15x20s
12x25s

Upright Row BB
15x85
12x95
12x85

BTN Press Standing
3x8x95

Incline BB Bench
3x8x185 (so fatigued but at least i could still do what i used to do fresh before improving my incline)

Chest Fly Machine alt with Rear Delt DB Raise
3x12x120 chest
12x15s/20s/15s rear delt

DB Fly
12x25s

Phil Heath Tricep Kickback thing
3x12x15s

Quad Ext
3x12

Ham Curl
3x12

who cares about legs, mine are already huge from squatting heavy and genetics. lol

Calves
4x12x275 seated

Calves
2x12x100 standing

More Phil Heath Tricep thing
2x12x15s

Hammer Curl
12x45s/40s standing
12x25s seated

Curl Machine
6xheavy hit failure on 3rd rep but kept going/6xlight same deal
6xlight reverse curl hit failure

And das it mane. Crazy ass workout, had a great time, looking forward to an awesome summer of getting jacked as fuuuck.

 

[amounirl]

6-17-14

Squat
315x10

Chins
BW x 10/8/6/6/5/5/5/5

Dips
7 or 8 sets of 10

Pullover
2x12x50 hanging over bench

Donkey Calf Raise
3x12x225

Drop Set Forearm Roller alt with Hammer Curl
20x1 roll/25sx12/20x1 roll/20sx12/10x1roll/10sx12

Short good day today. Then went to the beach and had fun tanning and running/swimming around and digging a giant hole with my hands then having my brother and cousins bury me in it up to the neck haha. Ocean water was therapeudic.

 

[amounirl]

Been lazy about logging lately since whenever im on the computer im addicted to video games, but training is going well, underrecovered a bit last year and felt tired as fuck but ive fixed that. hit 20+ rep squats yesterday and im dying, 25x225

 

[amounirl]

hit 235x10 on bench, then a disappointing 255x5 technique was wayyy off for some reason, benches are different from waht im used to, gotta get reused to it. then 225x8 i was tir3ed. then did some good back work, some more chest, then some good arm work, overall a good workout.