My Training Log

[jhonny55]

Everybody wanna be a bodybuilder, but don’t nobody wanna lift no heavy ass weights!!

 

[amounirl]

I do it thoe!!! YEAH BUDDAY!!! Whoooooooooooooooo

11-17-14: Squat n Dead

Squat
335x8
335x3 paused

Deadlift
455x3
425x5
315x10 beltless deficit

DB Row
2x12x80

T bar Row
2 plates x 12
2.5 plates x 8 drop set 2 plates x 8
2 plates x 10

Cable Row
100x2x12

Strict Close Grip Pulldown laying on incline
2x12x90

Pullover
2x12x50

Leg Press
12x4 plates
12x4.5 plates
12x4 plates

Good long workout today, lots of good work, good back pump goin faster pace on the bb work.

 

[amounirl]

11-18-14: Bench/Shoulders/Arms

Bench
275x2 slight bounce (overwarmup)
255x5 no bounce (working set)
225x5 paused (technique set)

Overhead
185x3/5 Mariusz press
135x5 strict press

Rear Delts: Dingleburry Swings supersetted with RP r delt rows (Dont ask why I call these Dingleburry Swings... Instagram and RP r delt: https://www.youtube.com/watch?v=or1lzU5986E )
30x3x10-12 dingleburry; 40x2-3x8-12 RP, numbers r kind of fuzzy in my memory

Side Delt Supersets
12x25s side raise
2 tri-supersets of 12x20s side raise -> 8-12x45 strict btn press -> 8-12x45 upright row
1 superset 10x25s side raise -> 8x30s db seated press

Seated DB overhead press
55s x 8-9
65s x 6-7 (last 2 reps assisted)

shoulders were fried as fuck at this point, good side delt pump, had to work out before class yesterday because of this extra credit lecture I had to go at night when i would normally go to the gym, was running out of time, only about 15 mins left before class at this point

Triceps
1 set overhead cable (wasnt feeling this too good today hence only 1 set)
1-2 set cable pushdowns (also wasnt feeling too good on this)
3 sets tricep preacher curl looking machine (this felt great)

Rich Piana Hammer Curls (no I'm not a RP fanboy... ok maybe a little, reminder: at 1:18 https://www.youtube.com/watch?v=OqHemPaTZeI )
drop set: 20x70s -> 16x50s -> reverse curl: empty ez-bar x 10 wrists down, 10 wrists up

Burn out set bicep preacher curl machine
16x65 lbs

and bam I was 7 mins late for class haha. the bike ride over took longer than i thought. but yeah yesterday was a solid workout, got some good bench strength in, though the bar i was using had one side that kept slipping, shitty bar, and i think that lack of balance fucked with my shoulders so i cut down the volume on overhead because my shoulders were feelin funky. then hit all the good rear and side delt stuff, i should start doing face pulls again but lately ive been more into other movements. then hit arms pretty good, wish i couldve hit em longer but i was out of time. on the other hand it might be a good thing cuz im extremely sore today and need to recover before thurs/fri haha.

 

[amounirl]

11-20-14: Squat

Standing Calf Raise
4 or 5 sets

Squat
365x3 (overwarmup)
345x5 (working set)

Good Mornings
3 or 4 sets of 12 with 95

1 leg at a time ham curl
12x10 lbs each leg
12x15 lbs each leg

2 leg ham curl
1x12

Short day today, not trying to do too much too soon if I'm still making gains. I felt like my hammies were the weak point on squat today, and that my lack of hamstrings is the reason for my measly squat and deadlift, so I decided to skip leg press today and do these instead. In an ideal world I'd do it all on the same day but this seemed right today. Finished off hams pretty good, they're ready to grow! Gonna hit some abs too right before my shower, probably just going to do sit ups then obliques then some planche to finish it off.

 

[amounirl]

11-21-14: Chest/Arms

Decided to do a bodybuilding style chest workout today instead of benching since I was lifting with 2 friends.

Incline DB Bench
2x15x45s
2x12x55s
12x70s
12x80s
8x95s
6x95s
4x95s

Chest Fly Machine
3 or 4 sets of 12 with 120-150

Bench Press with legs up
3x12x135
on the last 2 sets i did some abs after my set 2x15 leg raises

Overhead Tricep
3x12

Tricep Pushdown
ramping up sets of 12 increasing weight, probably 5 sets total, 2 heavy, 3 medium-light

1 arm strict isolating tricep pushdown
2x12

Bicep Curl
3-5 sets of 8-12

1 arm cable curl
2x8

db concentration curls
30s x 20

Overhead Cable Curls
1 set- biceps dead at this point

RP Forearm Curls alternating
2x12

Reverse curl
1x20

Amazing workout today, killed chest first but then got an unreal pump in my arms, I've never seen my triceps look so big before, looking forward to lots of eating and lots of gains this weekend. Getting bigger and stronger, training again monday to do squat, bench, and deadlift.

 

[amounirl]

Woops

Woops, been bad about logging, been busier than ever, but I'll try to remember what I've done. Monday of last week I squat 405x1 (YES, surprised i didnt log that as soon as it happened i was so stoked. still got it baby!), 365x5, benched 275x3 or 275x5 can't remember, or mabye it was just 275x1 paused then 255x5. i really cant remmeber. shit. deadlifted 475x5. then i was on thanksgiving break, so i just did an intense pull ups, dips, and handstand pushup workout in the park, kali muscle style.

This week, on monday I squat 365x3x3, benched 2x5x255 and a fully every rep paused set of 9 with 225, did some bullshit bb rows but ive been really sick all week so my workout suffered, plus i got a manual labor job moving boxes and taking inventory, so that's been taxing my lifting. And my time. Then yesterday I did squat 2x5x275 (trying to do madcowesque 3 squat per week thing), incline benched 225x5/5/4, did L chin ups for bw x 10/6/8. But I just havne't been feeling like sticking to a strict strength routine, its not flexible for days when i have to do a lot of lifting shit at work, so i decided im going to do a bodybuilding style routine, but with sunday being my powerlifting day. hopefully it works, ill still try to bench heavy and squat heavy twice a week because that's worked incredibly well so far.

Today I did bodybuilding style shoulders. Started with 4 hard sets of face pulls, pyramiding between 110-130, with 2 or 3 sets of light pull overs between sets, then i did 2 tri sets of rear delts, first rich piana rows (previously linked to a few weeks ago)/dingleburry flys (previously linked to) and normal r delt flys. Killed em. Then 2 sets of light chestmachine rear delts but i was so fatigued i could hardly do it. rear delts were fried. then did some OHP, 3x10x95 bodybuilding style (military press?), then 3x7x95 zydrunas press. DAMN what a hard movement, amazingly hard, def gonna keep doin these they killed my shoulders. Zydrunas press, damn, as hard as a deadlift but with light weight! then did some side delt raises, 3 or 4 heavy sets, then hit arms pretty hard, ez bar curled 105 lbs for 2 sets, fairly good technique, then some of those ct fletcher dumbbell preacher curls, 2 sets with 35 lb db, then 2 sets of rp curls pretty heavy, some overhead triceps, 3 sets of 12 with 70-75 lbs, then 150 lbs x 2x8 tricep pushdowns with the rope, contracting and pausing, hardd shit. some tricep machine, 3 sets, and then some more forearms, 5 sets, 3 of 10-10s, 2 of hammer curls. killed it today, i like doin these flexible workouts cause then its fun and i kill it!

 

[amounirl]

12-7-14:Squat and Bench

Squat
many warmups
405x2
365x5

Bench
many warmups
275x4
255x7

Was supposed to deadlift but I was having an 80% day. Surprisingly even tho I felt like shit I lifted pretty heavy on what I did manage to do. I'm gonna make this day squat, bench, calves, and back from now on. That is, starting after my mini cut I'll be doing over winter break.

12-8-14: Back/Shoulders/Arms

Started by adaptive body work releasing my chest and traps with my training partner. Then we did some pullovers and supinated pulldowns with light weight to activate the lats in preparation for rows.

BB Rows
135x20
185x10
225x8
245x6
185x10

Wide Grip Pull Ups
2x8

Cable Row
120x10
160x10
190x8/120x8
120x10

Pullovers Cable
2x12x50

DB Row
2x12x55

Close Grip Pulldown
3x10x110

Zydrunas Press (I really like these, thanks Mr. Savickas!!!)
95x10
115x8
135x4 (5th rep assisted)
95x14

Side Raise
3 sets of 12 20-25s

Overhead Tricep Cable
70x12
85x2x12

Tricep Preacher Machine
2 or 3 sets of 12

Kickbacks
12x12.5s

10/10 forearm curl (wrist down first 10 reps, up and flexed last 10 reps, kills dem forearms)
2 sets with 55ish lbs (15 on each side of ez bar)

Hammer Curl (at this point my forearms are fried, dont laugh at my puny weights >:|. ok you can laugh, im laughing too)
8x25s
12x20s

RP Curl
16x45s (8 each side-damn really fried forearms)

Great workout today, 2 hr session. Was gonna do more for shoulders and biceps but both were feeling too fried after everything else, so i only managed to hit back, tris, and forearms, but I hit them DAMN good. I like this do whatever I feel like but still squat and bench heavy twice a week style training, building strength, building size, and having FUN doing it! And it's flexible with how much manual labor strain I have at work, some days are easy like today where I just have to put stickers on books and look up the classes they're for and make sure they scan, other days I'm lifting boxes for 5 hours, like 3 of my 5 days last week. Fun stuff though, been impressing myself with time management, staying on top of school, lifting, cleaning, cooking, and work at the same time. 5%ers for lyfe.

 

[amounirl]

12-10-14: Bench/Chest/Tris

Bench
many warmup sets with some face pulls too
265x3
285x2
300x2
300x2
265x4 (3 paused)

Incline Bench
225x3

Tricep Kickbacks
12 reps with 10 lbs/15 lbs/10 lbs (3 sets)

Overhead DB Tricep
55x20/16

Elbows were hurting at this point so I called it a day. Combination of heavy benching and the overhead db tricep fucked em up a bit, but I'll be fine. But that bench though! 300x2x2, no bounce at all either! I was incredibly surprised I had hit that, didn't know I had it in me. But that's what confidence does, I've been practicing not even considering the possibility I will fail, and just going hard but staying calm, with really heavy weight. Been working very well for me, thank God! Will def be hitting some heavy squats and deads tomorrow, maybe I"ll squat 405x3 hahah

 

[amounirl]

Somehow forgot to mention I did 12x195 and 3x8-12 with 225 on the chest fly machine between inclines and triceps.

 

[amounirl]

12-13-14: Squat n dead

Squat
365x3
405x3

Deadlift
451x3
491x1
521x2

Decent day today, but I didn't get to get to everything, finals week is coming up and I had a study group I had to get to. Plus I was working out with 3 ppl which was distracting.