My Training Log

[amounirl]

Forgot to mention 2x365 paused squats yesterday after 405.

12-14-14: Bench

Bench
265x3
285x2
300x2
275x4

DB Incline Bench
40sx12
50sx12
60sx12
70sx12
85sx12

Dips
8/12

Hammer Curls
2 sets

It's finals week, finals are my main concern over the gym for this week, but I'm still putting in a minimum. Not a bad bench day, felt like shit but the strength was there. Lifting again on weds when I'm done with finals, gonna hit squats/shoulders/legs.

 

[amounirl]

12-19-14: Bench

Bench
275x7
300x1 paused
300x2 paused!!!: https://www.youtube.com/watch?v=Cc82F0QQkHE

DB Inclines
85sx8-10
100sx8
100sx6

Fly Machine (rdelts between sets)
3 or 4 sets

Overhead tris
80 lbs x 12/12/10

Tri Pushdowns
3 sets

skullcrushers
2 sets

Das it. Been doing cardio every morning since i got back home for winter break, which was on thursday night. So friday aka bench day was my first cardio day, just my normal 1 mile run. Loading creatine atm to try to keep my strength up while im cutting, and though im cutting and eating a restricted diet, im still pretty strong and getting good pumps. And i finally got video proof of my benching!

12-20-14: Squats/Back/bis/forearms

Squat
365x5
405x1
365x2

Chins
bwx 8/6

Pullovers
3 sets

Cable REverse Curl
3 or 4 sets of 20

Hammer Curl
2x12

ez bar Bicep Curl
75x12/12/10

Today's workout bummed me out a little, but then i remembered I went for a 1.5 mile run this morning and didnt eat enough complex carbs, which would explain my lack of energy and strength, esp leg strength. Legs, back and calves are very sore from running (not so much back but mostly calves, and a little legs). My body will get used to it though. After this week though I'm gonna get on a 3 day a week routine, more sustainable with 6x/week cardio.

 

[amounirl]

12-22-14: Shouldaz volume and technique day

Face Pull
2 sets

side raise
1 set

db shoulder press
2x10x55s

bb shoulder press
barx2x10
95x2x10
115x8/6
135x6/5
155x1 followed by 155x4 push press
155x5 push press

zydrunas press behind neck
65x2x11 alternating front and back press
95x4x6 behind neck only

Rear Delts
8 sets between all pressing work

Seated 1 arm press alternating
3x16x30s plus 2 extra reps with both

laying barbell Triceps extension behind head
3 sets
1 set in front

behind head seated upright tricep extension with cable
2 sets

very high volume today. decently good workout. fat is shedding off at a steady pace and i dont feel weak. no cardio today but i ran every morning for the last 3 days. will go to gym early tomorrow then maybe do cardio afterwards, and def cardio the day after tomorrow for a long run.

 

[amounirl]

12-23-14: Legs

Squat
225x3x3
275x3
315x3
335x12 PR!

Leg Press
12x405
2x12x455
12x405

Seated Calves
4 sets

Cardio
1 10 min mile

Good workout, good PR, im pooped after this shit! Funny thing is ive been working out with my elderly-ish dad (hence the shorter workouts lately) and after my squat pr this guy comes up and he's like "man that was fuckin awesome" turns to my dad "fuckin a" turns back to me "man that's some fuckin real shit, fuck man, that was fuckin legit". I was like "thank you" but im thinking, damn, can he stop saying fuck, im here with my old religious dad lol. My dad got super uncomfortable, he cant stand cuss words. It was all pretty funny though.

 

[amounirl]

Went for a PR run yesterday 2.3 mi in 21 mins, the old "superlap" around all 3 tracks i used to hate and struggle with doing just once a week back in middle school PE class, but yesterday I ran it twice! Shit it's 11:57, by the time i post this yesterday will be 2 days ago, so I'm referring to the 25th, xmas day. Went for my longest run ever. This morning I did my usual 1.07 mi run around the neighborhood. was pretty good, gonna run 3 superlaps on the 31st.

Then today:

11-26-14: Squat/Bench/Back

Squat
365x9: https://www.youtube.com/watch?v=KHtucHSzFL8&feature=youtu.be

Bench
275x5

Supinated Pulldowns
3x12

Cable Rows
3x12

parallel wide grip pulldowns
2x12

Pullovers
5-6x10-12 (3 sets cable 2-3 sets machine)

Chest Flyes
5 sets (3 dbs, 2 machine)

Forearm Curls
3 sets

Calves
1 seated 2 standing

A little vague on the weights for the bbing shit, but for the PL stuff that's when the weight matters. Was surprised that my legs felt so incredibly strong today, even on my warmup sets, since I went for the long run yesterday and also a shorter one today. Then again I upped my carbs and started loading the new creatine from bulksupplements (the other one had expired and i finally ran out), so it makes sense, not to mention all the leg press volume after 335x12 3 days ago, it must have all helped. Future looks bright! Bench sucked obv cuz i was tired from squat, but its fine its better i dont go heavy cuz elbows and shoulders been hurting from the new much heavier weights ive been using, hit 300x2 every bench day for about 3-4 workouts straight so I needa keep the weight light for a bit. As long as my squat keeps going up im confident that i havent lost any muscle. Backs been getting used to cardio finally so I can start deadlifting again soon (convenient excuse to not have to feel the pain ).

 

[olypr]

What are your goals?

 

[amounirl]

My goal right now is to get lean/look good and improve my cardio, once im around ~10% im prob gonna get back into strength again and then my goal will be improving my squat, bench, deadlift, and strength on the other lifts as well.

1-11-15: Back

Lower traps warmup
3 sets to activate em

Supinated Pulldowns (cant remember reps done wasnt really counting, going more by feel then doing partials)
80x25 reps
120x15-20 reps
160x12-15 reps
200x8-12 reps
2 sets of pullovers
Pronated 2 sets with about 120

Cable Row
1 set with 75 but those supinated pulldowns DESTROYED my back haha

Shrugs
3 sets of 12-20

Rear Delt Machine
75 lbs x 2x20
135 x 2x12

Face Pulls
3x12x75

Side Delt tri sets
20x15s lateral raise 12x25 btn press 12x25 upright row
12x20s lateral raise 12x65 btn press 12x65 upright row
12x25s lateral raise 12x35 btn press 12x35 upright row
12x30s (more of an upright row/side raise) drop setted to 8x10s side raise

Rear Delt Partial Chin Ups (basically the bottom 3-9 inches of a chin up, isolates rear delts rlly well)
4x12

rdelt fly
30 rep superset diff variations with 15s or 25s or something

Elliptical
30 mins at 140-155 HR (some points I was at 135-165 but mostly 140-155)

Standing Calves
4 sets lightweight

Decline Crunches
15/12/12/12 reps

Good good workout today. Sorry I haven't logged in a while, been busy with school and work and partying and gym etc etc. Been training calves light every day I go to the gym and 2 times a week heavy, and been lifting about 4-5 days a week, doing cardio after every session for 10-30 mins. Been working wonders, I've been KILLING it this week. I sense a deload is approaching though, been training very hard and very frequently, I have so much more drive at college than at home. When I'm home I tend to get lazy lol. But anyways there it is, gonna cut and train pretty much bb style (though I may start strength training again before I finish cutting) and do cardio for a few more weeks then start strength training/powerbuilding and bulking again. The future looks bright, just gotta find the balance between going hard and pacing myself!

 

[amounirl]

1-14-15: Lower Body

Deadlift
495x3
545x1 still got it baybay-this was a hell of a grinder tho but my technique was good. good old hamstring training

Squat
20x225 felt like shit for 10 mins after this, first 12 reps nonstop, then also reps 17, 18, 19 were nonstop. was aiming for all 20 nonstop but ws alrdy tired and lightheaded from deads

Standing hammy curl
3 or 4 sets each leg

Seated Ham Curl
2 or 3 sets (pyramidded up)

DB Stiff Leg deads
2x12x75s
12x100s
12x75s

Adductor machine (good girl machine)
2 sets

Calves
warmups on standing calves
Heavy supersets, 240 standing calf x 12 followed by 225 leg press calves x 12
280 standing calf x 8 followed by 225x12 leg press calf
240x8-10 standing->225x12 leg press calf

Elliptical (I think it's the elliptical, it's the precor efx thingy, i think that's the brand
30 mins, started first 10 mins at 125-140 hr, then 135-145 for the next 10 mins, then 10 mins of 155 HR

Standing Calves supersetted with stiff leg deads
3 or 4 sets of 12 standing calves, 3x20x135 stiff legs

gym was closing in 3 mins at this point so i had to speed it up

Quad Ext
3 sets pyramiding up, only 1-2 real work sets

Decline Crunches
30 reps followed by 20 side to side thingys

Then I got kicked out. Lol. Deads were aight, was happy that I haven't really lost strength despite not doing em for a while, and my technique has improved. Oddly enough my quads and glutes feel like the weak point now since my back and hams have improved a lot. Squats sucked ass, I don't even wanna talk about it. I'll have a real good squat day coming up. Squats after deads, never again. Was just amped as hell to deadlift today after watching some Eddie Hall vids. Didn't feel like doin much quads though afterwards so I just did hams, calves, some adductors for stability, cardio, then finished up. Overall a good workout, salvaged it after those shitty squats, almost left early but I'm glad I stuck it through. Literally felt light headed and nauseous for 10 mins and residually for 20 after from that 1 set. Surprising.

 

[amounirl]

1-14-15: Chest/Tris

Incline DB Bench
warmups
70sx10
85sx8
100sx10 WOW BIG PR!
90sx8
flat db bench 90sx8 (or maybe it was 10 reps)

Chest Fly Machine
3 or 4 sets of 15 with 165

Overhead tris
2 or 3 sets

Tri pushdowns
2 or 3 sets

Tricep Machine
3 sets last set pre exhausted with 2 arm db kickbacks

Elliptical
35 mins at 125-155 hr (most of the time between 130 and 140)

Calves
3x6x100 with 6 sec pause at the top

Chest Press Machine
3 sets ascending weight, 12-20 reps, just to get a repump in the chest

Abs
20x decline crunches then 20x side to side for obliques, then 20 incline push ups (for more chest and a little core stability)
15x decline crunches then 20x side to side for obliques, then 20 incline push ups

Great workout today, got a real big chest pump thanks to my homemade pre workout stack ~citrulline mallate 2g + arginine 3-5g + creatine 2.5-5g + beta alanine 1.5g + a little green tea left over from earlier today. Was surprised with my strength on DB incline, though I would have gotten an even better pump if I'd smoked some weed beforehand. That's right, im coming out with it, im revealing my secret to success, my favorite bodybuilding supplement is medical marijuana, legal in california. Great for appetite, recovery, mind muscle connection, pump, etc, the only thing its bad for is strength training. And academic performance, which is why I don't smoke sun-weds. Thurs-sat though there's a cloud of vapor with my name on it in the sky . Figure I might as well start talking about my supplements when it's significant and on my mind lol, from vaping medical marijuana to ingesting beta alanine. But yeah, great workout today, looking forward to training back high tomorrow.

 

[amounirl]

1-15-15: Back/Shoulders/Forearms

Lat Pulldown
4x12-20x120
16x150
12x160 +4 cheat reps
8x180 or 190 drop setted down to 8x120 then 8x30 or 40 pullovers

Rdelt Fly
4 sets increasing the weight

Face Pull
2 sets

Side delt raise
15-20 x 15s
12 x 20s
12 x 25s
12 x 30s
12 x 25s superset with 12x30 btn press
12 x 25s superset with 12x30 btn press

Btn press
8 or 10 x 105
6 or 8 x 105
pre exhaust 15s x 12 side raise then 8x65

Hammer curl
2 sets

Wrist curl followed by bicep curl
2 sets

Reverse Curl
2 or 3 sets

Alternating hammer curls
1 set

Lateral Elliptical thing
10 mins at 156 avg heart rate (168 max)

And that's it. Been feeling a little run down today but I really badly wanted to train back. As soon as I started working out I noticed that I felt weak and tired despite taking pre workout, especially tired in the back, feels like overtraining, due to high frequency and intensity, low calories and slightly not enough sleep. So I had an ok back session nothing too crazy, just stimulate a little more growth before giving my back a few days to grow and recover. But shoulders went pretty well, got a really good pump and felt my side delts working pretty nicely. Rear delts before hand were ok, pump was a little hard to get but I eventually got it. By the time I got to forearms I felt that I should leave but I really wanted to pump them up and get them sore so I did low volume but a lot of different exercises. Got a pretty damn good pump. Then did short, higher intensity cardio just to keep my conditioning up, and rushed home to get some nutrition. I figure I need to have a clean carb load/refeed/growth session this weekend, so I'm gonna be taking liv52 to stimulate my lowered appetite and get that legendary bulk "gains appetite" back . So I"ve been eating high carbs/protein and low fat since the gym, I got back 5 hours ago and I've already had 2 decent size meals plus a shake, a couple oranges and a granola bar between meals. Gonna carb up tomorrow as well and stay active, maybe do some cardio tomorrow too, we'll see, then the next lifting day will be sunday, I'm planing on doing squat, bench, deadlift, incline db bench, chin ups, stiff leg deads, leg press, calves, forearms.