My Training Log

[amounirl]

Alright I'll try that next week, thank you. Would you recommend I do it before or after rear and side delts? Since my rears are lagging a lot and my sides are lagging a little compared to my overdeveloped front delts.

7-18-14: Deads

Deadlift
3x495
3x425 deficit
5x395 deficit beltless

Back
6 sets

Calves

1 set

really dogshit workout today. been feeling really overtrained and shitty. i think i know why, its because ive been doing kempo this time around, every time ive done kempo plus cutting its been shitty and ive lost muscle. cardio fucks up your cortisol/test too much, just gotta stick with diet and low intensity cardio (walking just to keep the metabolism up). oh well, next time i wont do kempo and ill only train 3 days a week using that strength program i designed that worked pretty well, but with lower volume.

 

[Evan Tipps]

Alright I'll try that next week, thank you. Would you recommend I do it before or after rear and side delts? Since my rears are lagging a lot and my sides are lagging a little compared to my overdeveloped front delts.

7-18-14: Deads

Deadlift
3x495
3x425 deficit
5x395 deficit beltless

Back
6 sets

Calves

1 set

really dogshit workout today. been feeling really overtrained and shitty. i think i know why, its because ive been doing kempo this time around, every time ive done kempo plus cutting its been shitty and ive lost muscle. cardio fucks up your cortisol/test too much, just gotta stick with diet and low intensity cardio (walking just to keep the metabolism up). oh well, next time i wont do kempo and ill only train 3 days a week using that strength program i designed that worked pretty well, but with lower volume.

You answered that question yourself haha. Do it after if the other delts are lagging or throw it in in a monster set.

 

[amounirl]

sounds good man, thanks! lookin forward to getting these last 4 cutting workouts done with then getting back on da gainz diet haha

 

[amounirl]

7-21-14: BENCH!!!

Bench
7x275!!!!

Incline Bench
215x8

Chest and Rear Delt Machine
4x12

2 arm Tricep Kickbacks (what i usually refer to as PH triceps)
3x12x15s

Hammer Curl
12x35s
12x45s
8x45s followed by alternating 12x45s (6 on each side)

GREAT workout today, strongest workout I've had this cut. Weighing in at 207.6 on my gym scale, 209 on my home scale (before my cut my top weights were 213.8 gym and 220 home), I hit a massive PR on bench, previous PR was last week's 270x6. Incline also felt relatively strong, 2 reps more than I was planning to get. I was actually only aiming for 275x5 on bench, so I was calm and didnt get over psyched up, so my technique didnt get fucked up, my technique felt 90% perfect as opposed to 70% perfect which is how it usually feels on my top set because i get so psyched up. I think that's the key with the lifts (other than deads where it moves way too slow if you dont get aggressive and psyched, but ill play around with being more calm), I'm gonna try this out on squat tomorrow. Really happy with this PR! Rest of the workout was good. Looked great with my shirt off afterwards.

 

[amounirl]

7-22-14: Squat

Squat
5x380

Calves
3x12x2 plates seated

Pull Ups (short rest periods)
3x6 wide grip bb style
10 chins

Not the best day today, but I was happy with my technique on the squat, best technique I've had in a very long time, since I remained calm. The weight was mediocre but oh well, I've lost 5-10 lbs of bodyweight so that will definitely not benefit a person's squat. It'll climb back up with 5/3/1 over the next year. Felt pretty worn out/"overtrained" today so I decided not to push it, keep some in the tank so I can get through my last 2 workouts of my cut, before I get back on my bulking diet. I'm gonna do 1-2 weeks of deload once I finish my cut so I can get my drive to lift heavy back, then start 5/3/1. Just 2 more grueling cutting workouts before training gets consistently fun again!

 

[amounirl]

I was feeling really overtrained last week, had a decent shoulder session on thurs but friday i suddenly got really sick really bad sore throat and congested nose. went to bed fine just a little stressed and tired, woke up feeling like shit. Skipped the gym and just did some chin ups on sat, slowly healing, i was going to lift monday and max out my bench today (weds) but im still sick so i skipped monday, then today i went and just did some squats, 315x12, pretty nice lift actually and might be a PR, then I did some side delts, forearms, 5x10x135 bench (greasing the groove, getting blood in there), then i did 2 sets of light incline flyes, then left. maxing my bench friday night, no reason i cant hit 300, maybe even 315.

 

[amounirl]

8-1-14: How much ya bench bro

300: https://www.youtube.com/watch?v=mHVCvfIqjIQ
315: https://www.youtube.com/watch?v=fpmRIIGgFwc

pretty much the only worthwhile thing i did today haha, bsed my way thru some other shit but i was too tired. real training starts again with deadlifts on sunday.

 

[miked8c]

Impressive, but whats with the chest bounce mang?!

 

[amounirl]

Yeah it's pretty bad, worse than I could have ever imagined lol. That's why I'm switching to pause reps and reducing the weight by about 40 lbs that I"ll be using, and just go higher, clean reps. Starting on Wednesday.

Had a great back day that I honestly dont remember because it was spontaenous yesterday. I did rows with 135 and 155 contracting, pre exhausted with cable pullovers, did the lever lat machine and the row machine I discovered while I was cutting, and then did some good forearms, football bar parallel barbell preacher curls, some other forearm stuff, a ltitle more back, and got a great pump. Today my lats are sorer than theyve ever been before. Today I had a great delt workout, I think I can still remember it, though it was also spontaneous:

Press
95x8
115x8
135x6
135x8 push press
165x8 push press

Face Pull
3x12x140

Pull Ups
3x6

Did some more rear delt stuff I think including some light flyes.

Side Raise
3 or 4 sets between 15-25

some more side delts that I cant remember, not too much though

Worlds Press Machine
big ramy style 4 or 5 sets of 10-12 with just 25 lbs, last set with 15s repped it out to 20 I believe

Shrug Machine for rear delts
3x15-20 x 2 plates

Did some more rear delts, then some biceps, then some triceps, but my workout was spontaenous so I cant remmeber much.

 

[amounirl]

8-6-14: Deads n Legs

Deads
6x455
1x495 (very fast)
5x405 deficit beltless (PR)

Quad Ext
3-4x12-15x120

Hack Squat
2x12x135
10x185
12x135

Walking Lunge
2x16 (8 each side) x 65 lbs

Seated Calves
2x12x2 plates

Donkey Calf
3x12x135

Killlled my legs today. Never trained em high reps even semi balls to the wall/seriously on bodybuilding movements. Now I understand all the leg day memes. Always had big legs so all I did was squat but now I wanna get jacked quads, so I'm gonna hack squat for the next 1.5 months while i have access to a hack squat. Had an amazing workout overall, deadlifted as a group which was really fun, with the comraderie. Good pulls today. There's a video of my 495 but it isnt up yet and isnt that important. I may post it later when its up. Overall solid, im gonna try to do hack squats n lunges twice a week.