My Training Log

[amounirl]

1-18-15: Shit

Squat
385x3
405x1

Bench
245x5
275x3

SLDL
3x15x225

Leg Press
2x25x515

Elliptical
35 mins at 140-150

Pretty shitty session today, made the mistake of drinking wayy too much friday and a little saturday, totally fucked up my cut, my legs still look lean but my abs look like shit. Could just be bloat but I straight up feel like I gained a lb of fat or something. Will be looking into substitutes, fuckin sucks sometimes, having friends and a girlfriend who always wanna party and go out on fri and sat, even thurs sometimes. Ok it's fun but it's not good for bodybuilding! On the bright side if I find an alternative (perhaps phenibut) I can train on fri and sat and not worry about diminished recovery. Never realized how bad drinking was for lifting till I decided to binge on a cut. I'm still mad at myself for the stupidity of that decision.

Bodyweight was 205, down from 210 before my cut and before my creatine load (so im prob 195-200 off creatine). I guess the session wasn't THAT bad but it sure felt terrible while I was in it, I was expecting to hit 405x5 on squat because my legs r lookin/feeling big and lean as fuck. Definitely gonna get serious about strength training again, especially leg training. On the bright side my squat has become a lot more hamstring dominant since 2 weeks ago, since I've been hitting hams pretty hard, which saves my back and knees, so as my hammies grow my squat will go up. Maybe that's why I felt so damn weak today. Bench felt just terrible, more of a technique issue than anything, perhaps shoulder weakness. Will start including front raises and heavy presses when my elbow permits. My new routine (as written in my iphone notes) is as follows, I will try to stick to this cycle, though I've never liked having a routine and my training intensity went way up once I got off a routine and started listening to my body, however I think it's flexible enough that I can manage.

Day 1 squat and legs heavy calves cardio calves and abs
Day 2 bench and chest and maybe shoulders and or arms, cardio, calves and abs
Day 3 maybe weighted chins or heavy bb rows and definitely back and maybe shoulders and arms, cardio, calves and abs
(Day 4 shoulders and arms cardio calves abs if not on day 2 or 3)
Day 5 speed or heavy squat and heavy or speed deads and legs and heavy calves cardio calves abs
Day 6 bench and chest optional shoulders and or arms, cardio calves abs
Day 7 optional heavy chins or bb rows, mandatory back, optional shoulders and or arms, cardio calves abs
(Day 8 shoulders and arms if not done, cardio calves abs)

Take rest day whenever body is run down. Aim for 2 on 1 off.

However, since the gym is closed tomorrow for MLK day and I have a midterm review session thursday night at my lifting time, I'll just be training tues/weds/fri/sat this week and on a different lifting cycle accounting for the fact I did both squat and bench today, though I'd have preferred Sun/Mon/Weds/Thurs/Sat. Will start this routine on sat with legs.

 

[amounirl]

Thinking back on today's session it actually wasn't bad, just felt weak, I'll be killin it on tuesday/weds again I know it for sure. Also I only squat 385x2 not 3 today.

 

[amounirl]

Got the flu again lol... This time it wasn't the stomach flu, no vomitting, just had 0 appetite and was coughing incredibly hard every 3 seconds, my abs got really sore from all that lol. Also got a fever which I never get unless it's serious, became really sensitive to temperatures, drowsy, impaired thinking, it was just one of those bad head flu's I guess. Lost 10 lbs, some fat, some muscle, either way I look pretty lean but also not very big right now. The size will come back though, getting serious about strength training again and I'll still be doing bodybuilding work.

Not sure if I just get sick often while cutting or if I got unlucky this time around, and last time. Anyhow, took 3 days off, 19th, 20th, 21st, then went back in on the 22nd with the intention of hitting everything upper body, get it pumped up again. So I did lats->shoulders->chest->bis->tris, then did 15 mins of cardio. Appetite came back which was great, then yesterday I hit this:

1-24-15: Squat/Deadlift/Legs

Squat
5x3x315 (speed reps)
2-3x335
2x355
1x375 (felt like a max, like 405 did last time, fuck losing 10 lbs my leverage sucked yesterday lol, gotta get dat bloat again)

Deadlift
3x3x315 speed reps
3x3x365 speed reps
3x2x405 "speed"/technique reps
1x455 "speed"/technique reps
3x455 work set

Leg Curl Machine
about 3-5 1 legged sets aescending then 3-4 heavy 2 legged sets. Killed em

GHR (just playing around to see if I can do em now!)
3 REPS!!! Never done an unassisted ghr before, I could've done more but my hams were hella tired alrdy from the machine. I'll start doin ghrs for real now, dayum, before SLDLS/ham machine. I think the activation I got in my hams from the machine though helped me do the ghr so I'll just warm up with the machine. Or do the machine first. We'll see.

Heavy seated calf raise
50x20
100x12
150x6-8 bro-spotted out to 20 reps total
150x8-10 bro spot to 20
100x12 bro spot to 20

Quad Extension
40 lbs x 30 reps
70 x 20
100 x 20
120 x 20
135x12

Leg Press (short ROM)
warmups
405x20
495x25
565x12-20 drop set 495x20

Elliptical
35 mins at 125-140 hr

 

[amounirl]

1-26-15: Compound Lifts for Upper Body

Bench
5x225
3x245
3x255
2x265 (failed 3rd rep)
3-5 sets of 3 with 245 and 1x3 with 225
275x1

Weighted Chin Ups
BW x 5-8
25 x 3
45 x 3
70 x 2 then 4-6 half reps
BW x 8 full reps 4-8 half reps

BB Row
135x8
185x8
225x3-5 half repped out to 8

OHP
12x95
10x115
8x135

Cardio
Just 10 mins.

Bench felt fucking pathetic yesterday but I salvaged the workout with some quality work, just gotta ease back into things I guess, gonna be doing pretty much just heavy duty training like this till I start to plateau, then I'll get in some more BB style work. Just gotta have a lot of volume, low reps, heavy weight, and high frequency to re-learn my technique. Tomorrow I plan on doing 8 sets of squats again and 8 sets of deads (but none above 405-to ensure technique), then bb style legs. I'm starting to really want to get huge legs for some reason. I'm confident the strength and size will come back, I'm hard bulking for the next 6-12 weeks. Gonna try to keep the cals clean but hey, sometimes eating dirty works wonders.

 

[amounirl]

1-29-15: Back/Shoulders/Biceps

Supinated Pulldowns
4x12 ascending pyramid 120-120-150-180

BB Row
20x85

Cable Row
12x120
8x150
6x180/6x120 drop set

Pulllover
2 sets

Face Pull
2x15x80
12x120
12x140

Rdelt Pec Deck Machine
75x15
105x12
135x2x12
120x12

Side Delts
12x10s
12x20s
12x25s
10x30s
8x35s
10x25s

Cable Curl
45x18
55x12
65x12

EZ Bar Curl
2x12x65
8x85
drop set 6x105/6x85/8xbar

CT Curl (the one he does at the beginning of the command you to grow video, 1 arm DB preacher curl i guess u could call it)
5x8x40 lb DB

Octane side to side elliptical thing
30 mins at around 140 HR-big pr for me since 4 weeks ago I could only do it for 10 mins and was gassed, but I could have gone for way longer today.

Calf Raise (standing)
120x12/10/8/6/8

RP Curl (Aka alternating sides concentration hammer curl across the body)
2x24(12 each side)x40s

Good long workout today, it wasn't that long since I went at a fast pace, but it definitely wasn't short! Bodyweight is back up to 207 and I feel a lot better and look much fuller. Plus I came off the creatine and look much leaner. I was going to squat today but I took a nap and didn't feel like it afterwards so I just did one of my favs, back/shoulders/arms (minus triceps). Gonna squat and deadlift tomorrow along with bb style legs (maybe not, or not too much though, so I can up my squat frequency), then bench on friday along with chest/tris bb style. Lookin forward to it, just gotta eat big and get big!!!

 

[amounirl]

1-29-15: Squats n Deads

Squat
3x315
3x3x335
3x355
2x365
1x385
1x405

Deadlift
3x3x315
3x2x365
3x1x405

GHR (LEGIT!)
3x8

SLDL
135x20/15 (back felt like an impending injury from fatigue so i cut it short and didn't go up)

Ham Curl
1 legged 12x45 each leg
12x90 2 legged
12x105 2 legged
8x120 2 legged

Seated Calf Raise
70x12
90x12
90x8
70x12

Cardio
20 mins at 140 hr

Decent workout yesterday, lots of volume and I'm sore as hell which is great. GHR was cool, hams got well worked and sore from that, but SLDLs were going shitty so I stopped em and didn't feel comfortable going up to 225. For some reason I couldn't get my left ham to activate only my left lower back was taking over so I decided that was an impending injury. Did Ham Curls instead. hit some quick calves but didn't have time for quads or to do my full cardio since I was there for about 3 hours already so I just decided to do quads on sunday or monday, so I'll do squat->speed deads->front squat that day. Benching today.

 

[amounirl]

2-4-15: Back/Shoulders/Bis

Lat Pulldown
pronated
2x12x100
2x12x120
12x140
12x160
supinated
12x160
12x180

BB Row
115x12
135x2x12
155x8-10

Face Pull
3x12x80
2x12x120

Rdelt Machine
4 sets

Side Raise
3x12x25s

DB Shoulder Press
12x45s
12x55s for 1 or 2 sets
8x65s
7x75s

Bicep Curl
barxmany
75x12
95x8
115 (1 plate ez bar)x6-8/drop setted to 75x8 drop setted to barx12

Hammer curl
8x55s alternating
8x25s same time

Side to side hard elliptical
30 mins at 140 hr

Ok workout today, my cardio is steadily improving but my lifting seems to be going shitty. Except the 75x7 today, that impressed me a lot because I had no idea I had it in me. So that salvaged the workout mentally for me. I feel like my workouts aren't that bad, I'm just thinking they're bad because I"m used to being strong as fuck on creatine, but now I've lost a lot of weight and I'm only using beta alanine and arginine so my pumps aren't as good as they were on creatine, my carbs are medium but not high enough, and I've just lost a lot of size (not necessarily muscle but probably some) which makes everything feel heavier. It's a little depressing. I'm glad I hit 75x7 today on db shoulder press or I'd be really bummed about this workout. I might also just be overtrained a bit, I'm training harder than ever now and was kind of doing too many movements just because I could, so I think going back to a lower frequency (but still 2x squats and bench every 8 days) every other day routine would be a good experiment, and just go back to the basics and realize I don't need to hit every muscle from 20 different angles for 20 different sets to failure 2-3x a week like a pro BBer would because I'm just not at that level or on that much gear (none at all actually, lol). I also may have over estimated the effect of quitting drinking and switching to phenibut instead. I though the increased sleep and GH from phenibut woould help, but on weekdays I'm only sleeping about 5-6 hours a night and attempting to make it up with 9 hour phenibut sleep on the weekends. Also I'm sure the high amount of cardio I'm doing now probably taps into my recovery. Obviously I'm overthinking it too, lol.

I'm gonna try to keep it simple in my head. This is my proposed 8 day cycle:

Day 1: Squat 2-8 sets, Bench 2-8 sets, Heavy weighted chin up, heavy bb row, cardio, calves, abs (optional GHR and Dips/DB bench/chest machine etc this day)
Day 2: rest
Day 3: Shoulders+arms, cardio, calves, abs
Day 4: rest
Day 5: Squat 2-8 sets, Bench 2-8 sets, Deadlift 2-8 sets, cardio, calves, abs (optional stuff)
Day 6: rest
Day 7: Back+shoulders+arms, cardio, calves, abs
Day 8: rest

 

[amounirl]

Had a killer chest day on friday then today sunday (or yesterday) i did shoulders 115x12 press and 155x6 push press, front squat with leg press pre exhaust 225x5 and 275x5, then paused back squat 6x275, ghr's BW x 12/15, and some quads calves abs and 20 mins cardio. good short workout. got hella midterms to study for. shitty. carbed up bigtime this weekend which was awesome, forgot how big i was!

 

[amounirl]

I was super stressed and busy last week so I didn't get the chance to log. But on Friday I hit 405x1 on squat. Would've had 2 but this kind of special ed-ish kid was side spotting me and he freaked out when i was grinding it up (i totally had it though) and lifted it, and the guy on the other side knew not to, so that kind of fucked up my back, spent some time rehabbing it this weekend and I think it's fine now. I trusted him even though he's kind of special ed (literally, really nice, likeable dude though), but he's never spotting me again lol. Then I also hit 275 for a couple sets on bench after, a clean paused set of 1, and a set of 2, then i think a bouncy 1 again. Then I did some deadlifts, 495 for 2 speed singles and then a last single which I couldn't call speed work because I was tired and it ended up being a grinder. The next day I rehabbed my back, went swimming and stuff and did some chins and dips, then took 2 days off and ate like shit.

2-17-15: Squat and Bench

Squat (nb=no belt, p=pause)
315x8 sets. i think it went something like 3, 3nb, 5 (p?), 8, 3 (p?), 8, 3 or 5 p, 3nb (last one paused). one of the 2 p's with a ? was paused, one of them wasn't, but im not sure which, i just know i did 2 paused sets. although it is possible i did 3. i really don't know lol, either way I did 8 solid sets of squats and felt incredibly lightheaded during and especially after haha. it was brutal but my legs and squat got some damn good work, and while some of my sets weren't perfect, i got some great technique work today too, esp the last set (killed me)

Bench
225x8 sets. i think it was 3 (p?)/5/6/6/8/6/6/4p. i think i did 3 sets of face pulls between sets. got a good chest pump, some good technique work, and im expecting some gainszzz

Chins
12 reps + 8 partials

Elliptical
28 mins, first 20-22 mins were between 130 and 144 hr, last 6-8 mins were above 150, mostly in the 160-170 range, gotta get dat vo2 max trained

I was planning on doing 8 sets of bb rows and chins too but that'll have to wait for tomorrow with shoulders/arms/calves, which I already had planned. Just did the chins to get blood in there but I don't think it'll detract from tomorrow's session. I've been chronically sick on and off all quarter. i think it has to do with the low cal low fat diet and previously high frequency high training intensity, but im finally gaining back my appetite and eating big again. just gotta ease into the training. well, not this week though, im trying to go hard and take as many appetite supplements as i can. also i started eating chicken thighs instead for extra cals (and easier to cook and eat than breast, for now, and better for my joints and test levels with inc fat intake).

Anyways, not to throw out a bunch of disorganized sentences. I"ll try to keep it clean (not). Today's squats were brutal but good, hopefully I have the recovery to hit legs on friday. I'm planning on starting legs-push-pull on fri so that should be good, but i wanted to get in some brutal squats and bench today, and some back/shoulders/arms/calves today or tomorrow (turns out itll be tomorrow). Looking forward to bulking and doing legs-push-pull, my plan is, since some days i just cant go heavy due to work or feelings or hormones or whatever, if I feel up to going heavy I'll go heavy on squat, bench, or deadlift/weighted chins/rows first, then do the bodybuilding work afterwards, but if I don't feel up to going heavy, I'll do the bodybuilding work first then speed/technique or rep work after. Of course, for purity purposes of powerlifting training, it's not optimal to do speed work after bb work. but fuck that shit. i want to bodybuild and powerlift, i want to get big and look good and be strong, and not be out of shape cardio wise, and i think that practicing technique/speed or reps after activating and pumping and pre fatiguing all the involved muscles may actually be beneficial. lets see if this shit works amazingly or fails miserably, or just works mediocrely. im willing to experiment, this is what i feel like doing right now and while i acknowledge why or how it wouldn't work, i think its gonna work for me. i think i have good enough muscle building genetics to pull it off, even if my bone structure genetics suck for strength.

 

[amounirl]

2-22-15: Deads

Deads
495x1
525x1
525x1
495x1
405x6 standing on a plate
365x6 beltless standing on a plate

GHR
3 or 4 sets of 8, had my hands on my hips/glutes to really thrust it forward, made it killer hard, tons of calf activation too. 2 days later today my gluts and hams are really really sore

Seated Calves
2 or 3 sets of 12

Walking Lunges
2x20x90 lbs

Cardio
25 min at 140-150 hr

Good girl bad girl machine
endless sets

Ham curl standing
2 or 3 sets of 10

2-23-15: Bench/Chest/Arms

Bench
225x12 last rep paused, finally this light weight feels as light as it should
245x7
275x1 paused rest 30 sec 275x1 drop set 225x4

Face Pulls
3x12

Incline Bench (bodybuilding style, controlled reps, thumbs pointed at eachother grip, focus on chest)
BB 135x8
BB 185x7
DB 3x8x70s (worn the fuck out haha)

Reverse curl wrist down then wrist up
65x3x20 (10 WD 10 WU)

Behind the back ez bar wrist curls
65x2x15

Hammer Curl
2 sets

Dips
2x12-15xBW
12xBW+10/4xBW drop set
12xBW+30/4xBW drop set

Tri overhead cable extension
3 or 4 sets supersetted with 45 lb reverse curls

Tri Pushdown
3 sets supersetted with 45 lb reverse curls and sets of 12x45 JM Press

Bicep Curl with EZ bar
2 or 3 sets of 12 with 75 lbs (25 each side)

DB concentration Curl
10 reps each side x 30s

I think that's how it was. Either way I feel great, been having great workouts, stopped taking beta alanine and arginine and im just taking creatine. I prob won't take BA or arginine for a while, i might add BA in 4 weeks then arginine when I come off the creatine. But right now I"m loving the strength, energy, and pumps that creatine gives me. All around the best supplement and it isn't even expensive. Fuckin love it! I feel great.