My Training Log

[amounirl]

Had a great kai greene chest workout on thurs. Basically did exactly this workout with kai greene's dips and pull ups warmup (3x12 and 3x6), contracting hard on everything. This workout: https://www.youtube.com/watch?v=5nXSIqyw1lc

Today I had a monster workout with my uncle's old roommate who competes in bodybuilding (though he recently had to take a 5 week break from lifting so this was his 4th workout back at it, he randomly signed up at my gym and we recognized eachother. training back with him tomorrow too)

Facepull
2x12x110
2x12x140

Push Press
5x135 strict
5x155 push
7x170 push (last rep fucked up n contorted)

Rear Delt Seated dumbbell thing (hard to explain but this is a new one, he got it from phil heath n kali)
4 sets

Side Delts
6 sets

"Zack Khan Machine" (dont know what its called but its a shoulder press)
3 sets

R delt on Shrug Machine
3 sets

Tricep Pushdown
3x12

Skullcrusher
3x12 with 3x10 closegrip bench

Rev Curl
3x12 superset with 3x forearm roller

Hammer Curl
4 sets

Hack Squat
2x12x135
12x185
12x225

Walking Lunge
2x20 steps (alternating, 10 each side) x 60 lbs

Straight up leg press (kinda like the ed zercher barbell leg press, but a machine)
2x12x135

Quad Ext
12 reps and i was too dead to do anything else

awesome workout, did some hamstring tension release afterwards where he stepped on my hamstring and i did the range of motion. hams feel rlly loose

 

[amounirl]

8-11-14: Bench/Back

Bench
10x235 (first and last rep paused)

Chin Ups
3x3x45 (first 2 sets paused at the top)

Incline Bench
9x205

BB Rows
6x12x135

Chest and Rear Delt Machine
3 or 4 sets

Forgot to log this workout, it was pretty damn good. Felt like shit yesterday so im squatting today along with push press.

 

[amounirl]

8-14-14: Squat/attempt to do shoulders

Squat
8x325 (good)

Half Ass Rear Delts and Side Delts
6-8 sets

Calves
4-6 sets

Hack Squat
2x10x2 plates

really was feeling shitty on thurs. went on a roadtrip on tues and was too tired on weds to squat so i decided to combine shoulders n squat on thurs. bad idea, i was still tired and fucked up, so my workout wasn't that good. my stamina sucks now. so i decided to start doing cardio 2-4x/week. this morning i went for a 1.1 mile run near my house, hardest motherfucker ever and it was 11.5 mins. nice way to start the day though, 30 mins after when my body temp and breathing finally got normal i felt good. Then tonight I just hit arms to make up for yesterday's shitty workout, not a bad workout today at all.

8-15-14: Arms

Tricep rope Pushdown
4 sets

Skullcrusher
3 sets

2 arm kickbacks
3 sets

Behind head extension 1 db
3 sets

BB Curl
2 sets

1 arm Preacher Curl
1 set

2 cable "narc" curls
2 sets

Preach Curl Machine
2 sets normal 1 set reverse curl

Ham Curl
2 sets

das it.

 

[amounirl]

8-17-14: 5's week deadlift

Deadlift
8x435
8x365 beltless deficit

Lat Pulldown
4 sets, last 2 preexhausted with cable pullovers

World Row Machine Thing
3 sets

Calves
2 sets inner outer calf thing
3 sets standing calves

Hack Squat
3x12x185

Walking lunge
24 lunges (alternating so 12 each side) with 60 first set, 70 lbs second set

quad Ext
2x12-15x110

decent workout today, worked out with my old teacher who likes to talk a lot between sets so intensity was down just a bit but still had a decent workout. nothing intense just getting the work in. maybe i just need to build up to the really intense shit again.

 

[amounirl]

Had a great shoulder/arm workout on the 18th, best workout I've had in a while, 20th i had an ok squat workout hit 340x8 which I was pretty happy with but then the rest of the workout was a little BSed, then on the 21st I couldnt make it to the gym before kempo so I went after, and it was seriously the ultimate low, I have never had a worse session in memory, only hit 250x5 on bench and 215x3 or 5 (cant remember) on incline. I reevaluated my training and decided to switch to the 3 day routine that worked really well for me during my last quarter at school, but with 5/3/1 sets and reps. I set it up so it's Sat/Mon/Weds so I can make it to kempo on Tues/Thurs and maybe even Mon/Weds if I'm feeling it.

After my workout I went to the store to get some broccoli since I've been feeling like my estrogen is really high and I dont want to use any PED's to lower it (even OTC arimastane). Had some broccoli soup that night and it worked wonders, the next day I woke up feeling like a new man, my muscles filled out, I was less bloated, and I felt great. Went in for a good arm workout on the 22nd. Then on the 23rd I went in for a "deload day" for the first day of my new routine, hit 325x3 on squat and 235x3 on bench, and 205x3 on BB row.

 

[amounirl]

Hit 215x8 on incline on monday, then did 480x4 and 495x1 deads and 190x4 push press last night.

 

[amounirl]

Squat 360x7, benched 260x7, rowed 230x8 on Saturday, technique is getting much better and more controlled on squat and bench, then did some shoulders tris, forearms, calves. Today I inclined 230x6, would have had more but i fucked up my 4th rep. Then did 185x10. Then I did 4x6 chins focusing lats, hit some chest, then hit some back, then finished off with tris and forearms.

 

[amounirl]

Haven't been logging, obviously , but the last 6 weeks I haven't done a single bench or deadlift, and have only squat twice. I've been taking a break from powerlifting training and have been training bodybuilding style. Now I'm getting back into PL and will try to stay organized by logging. These next 3 weeks I'm just easing back into heavy lifting.

11-9-14: Deadlift Day

Squat
6x3x225 dynamic
3x3x315 (last set no belt)

Deadlift
3x3x315 dynamic no belt
4x4x405

Chins
15/8/6/6/5/5/5

 

[amounirl]

11-10-14: Shouldaz

Bench (on shoulder day?? yup)
3x205
3x225
245x3/3/6

Btn Push press (henceforth: Mariusz presses; https://www.youtube.com/watch?v=OZc6J89b1-E always been one of my fav's)
3x155
6x175

Strict Press
2x6x115
5x135

Forearm curl
3x12x50

10 rep wrist down narrow 10 rep wrist up wide grip reverse curls
3x20x50

Hammer Curl
2x12x20s

Triceps
3x12 pushdown
2x12 overhead

Good little power shoulder day today. Thought my bench would suck after not benching for 6 weeks (only db's, got up to 90sx11 on incline), but this wasnt bad, especially considering the thick bar. after training bb style my endurance is much better and i need a lot less rest between sets. however im not used to going heavy so my mind fatigues quicker than my body, decided to take it easier today.

 

[amounirl]

Hit 3x5x315 on squat yesterday and 5x225 then calves. Today I did 265x3 and 245x9 and 245x5 on bench, bb rows with 225x6 and 185x8-12, incline 225x4 and 185x6 for a couple sets, then hit some other stuff.