My Training Log

[amounirl]

Damn I've totally messed up my logging haha. My cut is going well though, just been really swamped with school and work and other drama going on so I haven't logged. Let's see... 5-1 I hit shoulders/arms, 5-4 I hit squats 315x8 and 365x3 last rep paused, and 2x3x495 followed by 2 singles at 495 deadlift. 5-5 I hit bench 275x3x3, 5-7 I had a good back workout, and today (yesterday now):

5-8-15

Rear Delt Cable Crossover
pyramidded up, 4 sets total

Face Pull
120x8
135x8
120x12

Side Delt Raise
1 pyramiding up super set, 3 reg sets with 25 lbs

DB seated Press
65 x 12
55 x 15
55 x 12

Upright Row
2 sets

1 Arm Tricep Extensions
15x15
15x20
2x15x25
15x20

Elliptical for 20 mins

Good workout today, crazy pump finally got my supps down (creatine+arginine akg+citrulline mallate+beta alanine) and carbs balanced, getting very lean very nicely. Training future looks bright, though I don't think I'll get that 600 deadlift by June 8th. New goal is for June 17th.

 

[amounirl]

5-11-15: Squat/Dead

Ok I'm gonna try this consistent logging thing again haha. Wish me luck! 5-11 is my height day

Squat
315x3
365x3 last rep paused
385x3

Deadlift
2x3x501 (2 20 kilo plates, 3 45 lb plates, 1 5 lb plate each side)
1x521 held for grip for 12-15 sec-grip is finally getting stronger!

Leg Press
6 plates + 70 lbs x 2x10
5 plates + 70 lbs x12
5 plates x 12
then when i was taking all the plates off i dropped one on the top of the ball of my foot =/. at least it wasn't a toe but it still hurts like hell, ice/ibuprofen rn.

Calves on Leg Press-kinda hard wish smashed right foot
2x12x2 plates
2x12x3 plates

Standing Ham Curl
8x25
8x35
8x25

Good girl bad girl machine
2 sets good girl
1 set bad girl

Elliptical
20 mins

Good little workout today besides fucking up my foot haha. It'll be fine though, I can still walk and pretty much do everything (even elliptical!) it just hurts a lot, but I'm currently icing it with frozen chicken (lol), and took 200 mg ibuprofen. BW is up to 207/208 as the creatine is kicking in quite nicely now, so I was able to go a little harder on squats and deads. I think I"m just gonna up my cardio and eat more carbs cuz I'm sick of being flat. Still less carbs, and from more complex sources, than when bulking, and still no carbs when I'm inactive, but it's stupid to do a 0 carb day on an off day when I still have to bike to class, lift boxes at work, and focus in class. Might as well keep the carbs higher and just do more cardio, and then when I get home from class/work and am not doing any activity the rest of the day, that's when I'll do the no carb thing.

 

[amounirl]

5-12-15: Bench and Other Elbow Destroyas

Bench
6x255
4x275
5x255

DB bench
incline
8x85s
6x85s
flat
17x60s
12x60s

Fly Machine
12x135
12x150
12x165
12x165

Dips (BW)
BW x 12/12/12/15

1 arm Tricep extensions
2-3 sets of 12

Overhead tris
1x8

Hammer Curls
12x25s
12x30s
12x35s

EZ bar reverse curl
45 lbs x 20
65 lbs x 2x12

Zottman curl
16x20s
8x25s

Elliptical
30 mins @ just around/above 140

Good workout today, although now that I"m home my elbows are sore as fuck. That's prob just the tris though, when I cut my joints all feel pretty vulnerable so I decided I'm gonna up the carbs and also up the cardio. That way I'll hold more water and my joints will be safer. Getting real lean, today i weighed in at 206 and I'm loading up on creatine, so the weight loss despite higher GI carbs and creatine loading is a good sign. Overall pretty satisfied with the cut, eating more carbs will also boost my mood, which I've already noticed . So Mon/Tues/Thurs/Fri are training days so for carbs I'm gonna eat about a cup to a cup and a half of rice total (160-240 carbs) plus 2 oatmeal packets (60 carbs) plus a banana and a grapefruit (40 carbs) and 1 or 2 yogurts (15-30 carbs). So the max carbs I'd be eating those days is 370 (sounds like a lot I know!), the minimum is 275-290, which is gonna be most days, the only time I'll eat a cup and a half of rice is when I feel I need it, but right now I think 1 cup a day will be sufficient, although I may decide to make friday my refeed day (useful since I train delts that day and I need all the joint support I can get!) Saturday was previously my refeed day but that makes no sense because I"m pretty sedentary on Saturdays. 30 mins of cardio on all those days, with quite a bit of it above 140, will burn plenty of carbs on top of my relatively high intensity training.

Wednesdays I'll eat half a cup of rice, 2 packets of oatmeal, 1 yogurt (155 carbs total) within my first 3 meals, which I eat while I'm out of the house, then once I'm home and sedentary, I'll just eat meat and broccoli. Sat/Sun will vary depending on my activity, I'm gonna try to do cardio on Saturdays as well in the morning, but this weekend I have visitors staying at my place so I'll probably be a little more active and won't have time to go do cardio. That'll work out though, we're gonna do a big bbq!

But yeah, that's generally the meal plan, hopefully this will allow me to continue making strength gains while maintaining my muscle, feeling better, and not having fucked up joints every time I train heavy.

Sat/Sun will depend on my activity,

 

[amounirl]

5-14-15: Back

BB Rows
2x8x135
2x8x155
10x185

Lat Pulldowns
4x12

Cable Rows
2x12

Close Grip Pulldowns
2x12

Biceps and forearms
4 sets

Elliptical
Just over 30 mins at 140-150 HR on avg (highest was 188!!! was goin hard)

Totally forgot to log this so I think this is pretty much what I did. Started carbing up that night.

5-15-15: Shouldas and arms

Rear Delt Crossover
20x25
20x35
15x45
2x12x55

Face Pull
8x100
8x130
12x90

Rdelt machine
3 sets

Side Raise
12x20s superset with 8x20s ohp
12x25s superset with 8x25s ohp
12x25s superset with 8x55 upright row
12x25s superset with 8x55 upright row and 6x10s side raise
12x25s superset with 8x55 upright row and 12x55 btn press
12x20s superset with 8x55 upright row and 12x55 btn press
12x20s superset with 8x55 upright row and 12x55 btn press

Snatch
2x5xbar
3x6x95

Tricep ext superset with curls both with DBs
60x20s tris
20x20s curls
30x20s tris
20x20s curls

Hill sprints HIIT (heart rate felt definitely above 140, prob around 160 avg, maybe as high as 180-190 at peak moments)
15-18 x Ortega Hill (prob 100-125 ft of hill) rest periods were just walking down the hill

Pretty damn good workout today, I carbed up because all my joints were hurting like hell and now I feel amazing. I realized I just burn a fuck ton of carbs because I'm pretty active and ecto, and I've felt sluggish doin the low carb even with super ephedrine in my system, but now I feel amazing and the ephedrine seems to work better for energy. My delts got incredibly pumped today I felt like Rich Piana!!! Like damn I forgot I was that big (not really, but still big!) I weighed 208 carbed up. I ate about 603 grams of carbs (2 top ramens, 1 lb of pasta, 1 cup of rice, plus some yogurt banana and a little bit of yam/beans) between last nights workout and today's workout, probably a little more, and I haven't felt better in ages. Wow my joints feel like I just took a week off or something. I had no idea I could eat so many carbs. Def gonna keep my carbs a little higher from now on at least on days that I'm active (5-6 days a week). I mean I"m biking around and lifting hella boxes at work 15 hrs a week, plus walking a decent amount and training pretty hard 4x/week. Gotta fuel dat body.

 

[amounirl]

5-18-15: Squat/legs

Squat
315x3
365x3
385x4
315x1 paused no belt
315x5
315x3 paused

Walking Lunges
24 steps x 40
24 steps x 70
31 steps x 70 (failure)

GHR
3x12 (near failure)

Calves
4x12

Elliptical
20 mins at 130-140

Good workout today. Decided to take a week off from deads and just do em on Sunday, Monday will be the last day of my cut then Tuesday is back in bulking season! (for 2-3 weeks then 4 more weeks of "forced" cutting due to Ramadan) Gonna keep doing cardio every workout this first week of bulking though just to continue leaning out a little more. Then after Ramadan I'll be shredded and can begin a nice 8 week bulk. The light just appeared at the end of the tunnel .

 

[amounirl]

5-19-15: Bench

Bench
12.9x225
3x255
3x275

Cable Flyes
12x60
12x75
12x60

Incline DB Bench
12x50
12x60

DB Flat Bench
12x60

Incline BB Bench
135x8
135x2x12 assisted

Dips
BW x 16/12

Triceps
6 sets

Bicep Concentration curls
giant set 6 (3 on each side) x 30s, 6x35s, 6x40s, 6x45s, 6x40s, 6x35s, 4x30s, 6x20s

Reverse Curl
12x65 lbs

x-Elliptical side to side thing
15 mins at 130-140

Good workout today. Got the most amazing chest pump I've ever had, literally looked like I was on gear in the mirror. I was pretty stoked. I kinda messed up on bench, I almost locked out that 13th rep with 225, but I wasn't prepared to go high reps on that it just felt pretty light. Kinda ruined my strength on the rest of bench but it's all good, pretty happy with this. By the time I was done with flyes my chest had blown up like crazy. Very glad I upped my carbs and lowered my fats, its working amazingly, I also look very lean! Arms were kinda mediocre but it's all good, today was a great chest workout!

 

[amounirl]

Got some really gnarly stomach problems on Wednesday, not sure if I was dieting too hard and had my cortisol way high, got the stomach flu, got food poisoning, or was eating too much fiber, or some combination of two or more of those... But yeah I took all those days off from training and eating because I literally couldn't eat. Did a little light 1 hour back/shoulder workout on fri but that's it. Today was the first real day back, but I"m just trying to take it easy because I was going really hard before and burnt the fuck out.

5-26-15: Errythang BW 201

Squat
275x3
315x3
365x3

Bench
225x6
245x5
265x3
225x6

BB Row
135x8
155x8
185x8
225x6
245x5
155x2x12

Dips and Chins
2x12 dips 4x8 chins

BTN Press
12x95
8x115
push presses (mariusz press) 135x5, 155x2x5

Biceps
Went up the rack, one giant set, 10x25s, 10x30s, 10x35s, 4x40s, 4x35s, 6x30s, 10x25s

Good little workout today. Felt weak and flat as expected but I was surprised that I weighed 201. Ate some subway today plus .75 cup of rice and some chips before training, so maybe the fact I'm eating somewhat is the reason for that. Felt weird as hell to not bring my tupperware meals to work and just eat out instead. But I just gotta ease into it all and do the minimum to make gains. I was even more surprised though that my BB rows felt super super strong. Like this was literally my best rowing session ever, prob cuz my back is more fresh than ever, and I was getting some back pain from being in bed all weekend so I foam rolled it a lot and did a lot of activation exercises. Overall pretty happy with today's workout, now starting the slow ease back into my normal routine.

 

[amounirl]

5-28-15: Whole Body Workout BW 196

Front Squat
3x135
3x165
3x195
3x215
3x235 belt loose
3x255 belt loose
3x275 belt tight and paused

Overhead Press
5x95
5x105
5x115
5x125

Deadlift
405x10
405x9

Incline Bench
185x6
155x12
135x12

Tricep ext with cables
2x12x15
20 lbs x12/8

Zottman Curls
16 (8 each side) x 25s

Hammer Curl with pause at top
30s x 12

I was a little alarmed that my bodyweight was so low but I didn't let that stop me! It's probably the fact that I didn't take creatine for 5 days while I was sick. Not worth stressing over. I'm looking leannn though! Front squats were hard but good, def got some good work from those. OHP felt very weak, my shoulders are still sore from 2 days ago. The body will adapt. Deads were pretty good, oddly enough I felt em mostly in my hams/glutes, maybe because I was doing them nonstop without resetting at the bottom. I'm gonna be doing deads every 4 days switching between hi rep deads from the floor and hi rep deficit deads (to prevent burnout). Got the idea from George Leeman! Inclines felt beyond weak but I'm not stressing it, my BW was low today and I had hit OHP beforehand. Then hit some arms in the 10 mins I had left. Good workout overall.

My training philosophy at the moment is, since I lost quite a bit of size (though I'm sure it will come back easily, and I may just be looking "small" due to flatness), I'm going to keep with the basic tried and true bang for your buck compound lifts. Plus I'm getting back into it and starting "small" to rebuild my habit and love for training, I def had fun doing something slightly different and new today! I'm adding in a few compound lifts I don't normally do, for as many reps as I feel like, just to get into doing them, but then for all the lifts I do consistently I'm going to do high reps and slightly higher volume, as seen here with 2 sets of deads and in the 8-12 range. Looking forward to gaining some quality size from this as I ease back into eating and stuff. Gonna keep off the cardio till I start gaining weight consistently again. My goal is to peak myself to high reps on compound lifts so when I switch to low rep again in Ramadan (forced IF cut) I can peak pretty nicely on low reps. Hopefully that's how it works haha, it seems like that's what George Leeman was saying.

 

[amounirl]

5-30-15: Workout A

Squat
225x10 constant tension
275x10 constant tension
2x6x315

burnt myself out doing 275x10 CT with a short rest period after 225x10. oh well, got a good pump/burn

Bench
10x185
3x8x225

Barbell Row
3x5x225
135x10

Shouolders
Just BSed around but had no energy to do that shit lol. ate higher fats and lower carbs today before my workout so yeah...

Chest/rear delt machine
went decently heavy 195x12 on chest and 155x12 and 135x12 for a few sets on rdelt. pyramidded up on both did high volume

Reverse curls
12x75 lbs

Good workout today, though after that 275x10 I just felt tired for the whole rest of the workout. Kinda sucked but oh well, just eating a ton and letting the body adapt and grow!!!

Bench was ok, just tired, rows felt weaker than last time but i pushed through, shoulders I was too damn tired, chest/rdelt and forearms were decent.

 

[amounirl]

6-2-15: Shiet

Squat
365x3

Bench
225x10
275x1

incline db
12x75s or something

leg press
3 or 4 sets of 40 with 4 plates, 1 set of 50 with 4 plates

curls
3 or 4 sets

lat pulldown
1 set

chest fly superset with rdelt
3 or 4 sets

t bar row
1x12

lat pulldown
2 sets

abs
3 sets

Kinda shitty workout today. I felt good until I took my pre workout but suddenly I got super anxious, I didn't realize my caffiene tolerance had gotten so low because I didnt realize I hadn't taken pre workout in like 2 or 3 weeks. Then the squat racks with the mirrors were wrapped in caution tape for repairs or some shit so I had to use one without it. Kinda fucked with me and my form, and since my knee was already hurting from mis-foam rolling it yesterday it rlly fucked my joints up. This carried over into bench where my hip was cramping and I felt weak. Then I just decided to do whatever I felt like just to get something in. Ended up doin some legs, then decided to do bis, and some other random shit. Overall this workout was just a shit sesh and made me realize maybe I shouldn't do whole body workouts because I kind of feel like that's what I was anxious about after the caffiene. Shit's weird. But since I'll be following a strict routine for Ramadan I might as well just take it easy and do some bodybuilding shit, and whatever I feel like on a given day, within reason. We'll see where the road takes me... As long as I'm 100% for Ramadan and gain some good size.