My Training Log

[amounirl]

9-7-15: laboring with da weight on labor day

Squat
3x315
3x335
3x355
3x365
5x365

Bench
3x225
3x245
3x255
3x265
3x275
7x285!!!! HUGE PR!!!

BB Row
5x225
5x235
5x245
8x255 PR, definitely haven't done this many reps with this lol, decent form too

Pullover
10x20
9x35

Seated Rdelt Raise
2x12x20s

Some Weird Roelly Winklaar shoulder exercise that looks like an arnold press mixed with a side raise
2x12x15s

Zottman Curl
16x20s
16x35s

rope face pull very light focus on pulling apart rope
3x15x30

Hammer Curl
12x45s

seated calf raise
4x12x2 plate

Tibialis machine Just discovered this thing, where has it been all my life
3x15x35 lbs

Tricep ext
1x12

Loz Grip Exercise aka double overhand hold for time behind the back
12 sec x 135
12 sec x 225
2x20 sec x 275

And that's it! Great workout today, it was amazing to actually have a good workout where I felt driven and motivated for a change! Squats were aight, just trying to get my technique back on those, and go higher volume/frequency, lower intensity, better form for a while. Then on bench I was gonna do the same thing, I was just increasing by 10 per set and doing triples, but 275 felt incredibly light, I was planning on stopping at 3x275 but I decided to do 3x285, well that felt easy so I did another rep, and another, and another, and before I knew it I'd gotten a huge PR! I wasn't paying attention to how much I was bouncing but I don't think I bounced very much if at all, so this is a great 10 lb pr done stricter than 275x7 was about a year ago! Talk about unexpected, I felt like shit this morning. Although the only bench set where my form was completely even left and right I think was 275. But I got some good lat activation which helped immensely on my bench.

Then on rows I was doing the same thing, the original plan was 255x5 but I got all jacked up to my music and did 255x8 with pretty good lat/rhomboid activation. Then did some other light stuff. This is a gains workout right here! Lookin forward to making some real gains again now haha! In 2 days I'm gonna do my incline bench workout, time to get this 3 day routine on the road. This routine gave me amazing gains last time I did it.

 

[amounirl]

9-9-15: Upper body

Incline bench
5x225
2 or 3 sets of 3x245
3x255 prob a PR!

Pull Ups Strictly lats (i have a tendency to use a lot of front delts and shit on this)
BWx8/6/5

Chest Press Machine
3 light sets

Hi Lever Row
12x135
12x225

Chest Flye
2 sets

Vertical LAt Pull Machine
12x135
12x225

Then I think I did some bis and tris, and some elliptical for 25 mins, and stretching for 10 mins. was pretty damn good

 

[amounirl]

9-11-15: Deads

Front Squat
3x3x225

Hi bar Squat
2x3x275 beltless
5x275 belt

Deadlift
535x3:
495x5 tng:
225x12 stiff legs... stupid idea lol my back was fried

At this point my head was woozy as fuck. Took a break and stretched/foam rolled my back for 10-15 mins

Elliptical
10 mins

Rdelt and Side delts
2 sets each I think

Pullover
10x25
10x35
12x45

T Bar Row Chest Supp
3x12x135

Behind Back Standing Barbell Pullover thing
2x20x25

Barbell External Rotation
20x25

Leg Press
20x135
20x225
20x315
20x405

Leg Curl
2 sets

Calves
3 sets seated
3 sets calf press with 135

Tibialis
2 or 3 sets

I think that's it. Crazy deads today, couldn't do shit afterwards lol, was planning on doing delts n stuff. We'll see where things go. I'm going to do a deload and just do speed deads next week, then the week after see how many reps I can do wtih 545! The grip work has been helping my deadlift immensely, sometimes I round my back to compensate when my grip is weak.

 

[amounirl]

9-15-15

Squat
3x3x365 First felt pretty hard but the second felt lighter and the third felt pretty light but my headphone got caught on my knee twice which threw it off lol

Bench
225x3
245x5
265x10 first 2 or 3 reps paused! Crazy strength and control, gained strength out of nowhere lately.

Back Machines
3 sets horizontal lever row
3 sets vertical lever pulldown

Tris and Bis
5 or 6 sets tris
3 or 4 sets bis

calves and tibialis
4 sets tibialis
5 sets calves

And I think around this time I ran out of time because I had to go home and eat then go to kempo. Good workout, Legs are just super beat up from deadlifts the other day hence the weakness. I love the gains on this program but I ate terrible this weekend, I mean I got enough protein in but not nearly enough carbs, I was just on the go the whole time and just had giant chicken meals on sat, and went to a sushi buffet sun. After the buffet I weighed 221 lbs I was so bloated, plus creatine. But today I'm between 212-215. Making some good gains by clean bulking on highish calories, oats, rice, pasta, chicken, beef, yogurt, eggs, lentils vegetables are the bulk of my diet. Lentils and pasta make me gain weight like crazy lol, and I seem to be staying lean.

Won't be able to hit the gym till Monday, my membership expired today. This may be the recovery I need, I'm just gonna be going to kempo twice thurs and doing some pull ups and dips at the park on Friday, school gym doesn't open till Monday unfortunately. Rest should be good though, lookin forward to Monday.

 

[amounirl]

9-21-15: Squat/Legs

Squat
315x3
365x3
405x3 paused each rep! wow was not expecting this, I was just going to do a single then 365 for 2 more sets but 405 felt so light!
345x5
315x5

Front Squat
135x5
225x5
275x3
225x3 or 5

double over hand behind back Grip Holds
2x20 sec x 315 PR!

Leg Press
20x1-4 plates (1 set at each amt of plates)
35x5 plates

1 leg ham curl
3x12x25

Seated Calf Raise
4x12x50 lbs

Great workout yesterday. Worked out with a friend who lifts at a slower pace so we had some long rest periods, but that's probably why squats felt so easy. Also, its great training at my school's rec center again, I think I have way better workouts there than world gym even though worlds is a way better gym, because I have a lot more friends and know most people, so I'm in a better mood when I train there. Bout to hit it again, benching, gotta get ready now!

 

[amounirl]

9-22-15: Bench


Bench
225x8
255x5
275x8 PR!!!!!!!!!!!!!!!!!!!!!
275x3 slingshot
295x3 slingshot
315x4 slingshot
225x9
super fatigued at this point, took away from the rest of the workout doing such hi volume on bench lol

Rdelt Fly
3 or 4 sets

DB Incline bench
80sx12/8

Flys superset with rdelt flys
4 sets

JM Press
3 sets

Pushdowns
4 sets

Double PH Kickbacks with DBs
3 sets

Curl variations
4 or 5 sets

Powerlifterish workout today, been working out with my buddy who I'm gonna do a meet with. Was interesting trying out his slingshot after hitting a bench pr, i dont think im ever using the slingshot again cuz it kinda fucks up my bench technique and def fucks up my chest activation and puts it more on front delts, but it was cool to experience 315 for the first time in a while haha. I actually feel confident I could hit it for a single, double, or even triple raw. But I'm not rushing there, building up to it and using reps which always works for me!

 

[amounirl]

9-24-15: Deads

Deads
3x1x405 speed singles
3x455 speed reps

random shit
for 2 hours, bullshitting around lol

crazy lat machine i wish i discovered 2 hours earlier
10 sets probably, 2-3 with the whole stack

ok workout, ripped the scab on my shin from the 535x3 and 495x5 deads the week prior, and didn't want to go too heavy. im deadlifting again on thurs and the scab will def not be healed, so I'm gonna have to find out how to not scrape the shit out of my shins. gotta hit dat 600 soon!

9-25-15: Shoulders

rear delts
3-5 sets cables
3-5 sets dumbbells
3 sets face pulls superset with btn pulldowns

Side Delts
5 sets lateral raises i think

Behind back barbell pullover thing
3 sets with 20 lbs

Standing DB shoulder press
12x35s
12x45s
12x35s

I think that's what I did but I feel like I did more. The next day I went in and did some light bis and tris just goin for a pump, then hit some other weak body parts etc. my shoulder has been messed up since the slingshot lol tried to rehab and stretch it. also did cardio that saturday, the 26th. Bodyweight was 206 or 207

9-28-15: Squat

Squat
3x3x365, technique felt kinda off and my left front delt has been so tight from that fucking slingshot, which fucked with my set up a bit, couldn't engage my left lat.

Leg Press
some lgiht bs sets

calf press
2 sets with 225 i think

Just a shitty day. Diet/appetite and sleep were off all weekend so it makes sense I felt like shit. Oddly enough I weighed 209 despite hardly eating enough this weekend.

9-29-15: Bench! My first day feeling somewhat normal!

Bench
3x275
2x5x255
left front delt was so damn tight and it totally messed up my set up. Just gotta let it recover and relax I guess. My training partner told me my head was way to the right which makes sense cuz my right sternocleidomastoid and trap are tight, then my left front delt is tight. fucks with everything! lol. Just workin my mobility when I can and trying to reprogram my movements and posture to fix it. It takes time. Shitty thing is some days my bench is fine, like that 275x8 before that goddamn slingshot lol

Rdelts had to hammer that shit to combat my pisseningly fucked up left frontdelt. NEVER doing slingshot again!!! Nah I'm not hating on it it's just not for me at the moment, till my delts are 100% fine.
4 or 5 sets btn pulldown

Incline DB Press alternating
16x50s
16x70s
16x85s
16x85s

Cable FLy
12x30
15x30
15x45
15x60
3x20x30 mad pump

EZ Bar Curl
12x35
12x55
12x75
12x85
12x85
2x15x55 reverse curl

Tricep Pushdown Superset with 2 arm kickbacks (phil heath exercise)
4 or 5 supersets

Hanging leg raise
2x10 strict form. just read an article on these lol, tried out that new technique and def liked it.

Stretching and foam rolling
about 10 mins worth

Cardio
15 mins elliptical

Good workout today. First day I felt semi normal and ate semi normal. Just gotta get my eating habits back on track, once my metabolism gets used to 6 meals a day again its onnnn.

 

[amounirl]

10-5-15: Scab Tear Day

Squat with thick bar
365x3
365x3
365x5 last 2 reps paused

Behind back double overhand Grip Holds with thick bar
135x30 sec
225x30 sec
275x20 sec
225x20 sec

Standing Calf
3x12

1 leg ham curl
3x12

Today was kinda meh. My back has been feeling kinda crappy from all the box lifting at work combined with not having much appetite and not eating enough. I'll get back up there though, today I actually managed to eat slightly higher cals throughout the day, upped my rice to 1.5 cups and switched to basmati. But even with my back feeling iffy, squats went pretty well, grip holds were ok, actually my grip was pretty strong but I think I need to lean forward more to minimize the pressure on my spine, which is already not doin amazing. But what killed my workout today was I was lowering the 225 bar from the pins so my friend could do stiff leg deads, then I decided to just do 1 deadlift rep for fun, and then I checked my scab not thinking it would be torn, and what do I see? blood streaming from it lol. It was actually kinda funny but kinda shitty cuz now I have to deal with this shit again. I'm pretty determined to hit deads on Thurs though so we'll see what happens. Just can't do anything stupid, if my back hurts and my shin is still fucked I might have to go a 3rd week without deadlifting heavy.

 

[amounirl]

Oh and I forgot to log thurs and fri of last week, thurs I had a killer back day bodybuilding style, no deads, then fri I did shoulders and had a pretty good workout with a good pump.

 

[amounirl]

10-6-15: Bench

Bench
barx25
135x10
185x5
225x5
255x3
275x3
300x4 PR!:

Cable Flyes
5 or 6 sets

Dips
1x10
2x15

tri set: reverse curl to skullcrusher to reg curl
45 lbs x 15/15/15
65 lbs x 15/15/12
75 lbs x 15/15/8

Tricep Supersets: Pushdown to overhead extension supersetted with Curl variations
3x12/12x50 with v bar to 3x16 alternating curl variations
2x12/8 with rope to 1x16 alternating concentration curl with back against pad

Phil Heath Tri exercise
10 lb dbs x 12/8

Bench dips
2x12

Dylan exercise aka standing behind back barbell pullover thing
20x20

Elliptical for 20 mins

Good workout today, some solid shit!