My Training Log

[amounirl]

I think I forgot to mention I got a rep pr on bench on Tues, 225x14. forgot to put it in after 300x4
10-8-15: Back Day

Pendlay Rows
3x8x225 no belt
15x155 bb rows (no hitting floor)

Supinated Pulldowns
12x120
12x150
8x180 drop set 4x120
12x130

Cable Rows
10x120
10x155
10x190
10x220

Cable Pullover
3 or 4 x 12

DB Pullover
12x30 across
12x45 across
12x65
12x90
12x50 across

Dylan exercise
2x15x20

Zottman Curl
24x20s
20x25s
16x30s
24x30s

Water pumps 4 abs
30 reps

Elliptical
28 mins 302 cals 144 avg hr

Good back day today. Takin it a bit easy. Calories slowly goin up: BW 208.

 

[amounirl]

10-10-15: Delts

Rear Delts
3 sets cable rdelts
4 sets db rdelts
4 sets cable rdelts
2 sets rdelt machine

side delts
3 sets upright rows
3 sets side raise

push press
135x5
155x5
175x4

Hi Bar squat
225x5 just for da blood in da legs

alternating db ohp
3 sets with 30 lbbers

Front delts
5 or 6 light sets tryna improve my neuromuscular control

Dylan exercise
3 or 4 sets

Biceps
3 sets

Side to side elliptical
12 mins

Decent little workout today. Def stimulated some growth. My shoudlers actually feel really good because I isolated some front delt, maybe my shoulder issues aren't a lack of rear delts but a lack of purposeful front delt training. Everything I do I'm trying to not use front delts, whether I'm training chest or overhead pressing or doing back, I'm trying to work my chest, r/side delt, or back, yet my front delts always seem to take some of it. I've gotten better at not using front delt because before I would get way more front delt than anything else when I did chest, overhead work, or even pulling motions. I've gotten a lot better. But my side delts are so uneven and my front delts, esp the left one, still always get pumped and always start hurting when I do delts, and sometimes when I do chest. Well they were def feeling the push presses today but doing some supersets of front delts with dylan exercise was good. Anyways, I'm feeling pretty good about training. I mightdo some cardio and maybe some arms and stretching tomorrow, but then my next day is tues, squat bench and row, then thurs incline bench chest back arms, saturday deadlifts and shoulders. SEENTHOL aoaooaoaoao

 

[amounirl]

10-14-15: Gettin back into it

Squat
3x3x365

Bench
275x4/3/5lp

BB Row
185x5
225x5
245x5
255x8
185x12 drop set 135x8

Upright Row
12x95

EZ Bar curl
12x95

Standing Calf Raise
3x12x120

Zottman Curl
2x16x22.5s

Hanging leg raise legs bent
1x10

Decline sit ups
6x15
12xbw
20 russian twist

Side to side elliptical
20 mins

Decent workout today. I got really sick Sunday night and was pretty damn sick monday, sick yesterday, and just kinda sick today, but had to hit the gym because I haven't since Sat! Felt kinda weak but had a decent workout. Squats were a bitch, first set was even but buttwink. Second and third set had no buttwink but were uneven and slow. Oh well, it'll be better when I'm not sick. I warmed up for squats by doing some light ohp which I think tightened my left front delt too much, which impacted everything else, on bench my technique was super fucked, warmup sets were a grind, then, first 3 reps of set 1 were good i wanted 5, but the 4th rep went up super uneven so I racked it. Second set I got 3 but my left front delt was fuckin everything up. So I stretched a bit and did some rear delts then set 3 was good and I got 5 plus last one paused. BB Rows were ok but my left front delt was fuckin shit up again lol, pretty much everything even curls were fucked up by my left delt. But whatever, I'll hit my upper body day on Fri and I know it'll be better. Just gotta stretch that damn delt.

 

[amounirl]

10-16-15: Getting back into it part 2:

Incline Bench
5x185
4 or 5 x 225 rest 20-30 sec 2x225
8x185
one of those sets was followed by 6x35s dbs

Pull Ups
3x8

Chest Flyes
15x15
15x30
15x45
15x60
8x75
15x45
15x30

Close grip Pulldowns
3x8x150

Tris and Bis
4 sets

17 mins of side to side elliptical

Ok workout today, still feel shitty and weak from being sick, my whole body feels like I'm about to get a cramp all the time and my neuromuscular control is shit lol. Plus my left front delt is still tight from 2 days ago. Good news is randomly I had a great ROm on chest flyes and good contraction too despite the left tight front delt. Maybe incline bench helped activate it pretty well. Gym was crowded so I grabbed incline while it was open and didn't get to do rear delts first. But yeah, overall I feel like I"m gonna make some good gains from this session, despite being a short and weak session it felt pretty solid pumpwise and work wise. My cardio is getting better but my work capacity sucks, but I still think I'm gonna make some gains.

 

[amounirl]

10-18-15: Strongman ish workout

Deadlift
133x5
221x3
311x3
401x3
451x3
491x2
541x1
581x1
601x0
495x1
Deficit dead 405x6

Push Press
135x3
155x3
175x3
195x3
205x3
185x3
185x5

Squats
5x135
3x225
5x275
2x5x305

Pullovers
30x8 across
40x8 across
60x12
85x12
50x3 across

seated calves
5x12

1 arm overhead clean and press (press is 1 arm clean is both)
45x12
60x5
80x5

alternating db shoulder press (standing)
24x45s
22x50s

BB Front raise superset with dylan exercise
15x20
15x30
15x30

Tricep double kickbacks
2x12

20 min cardio
stretching

Really good strong workout today. Last night I had a realization that I'm sick of powerlifting and bodybuilding routines so I'm gonna train strongman ish style for a while. Kind of. Just when I feel like it. I'm sick of routine in general so I'll just establish days and do whatever style of training I feel like that day, till I find something I want to commit to routine wise. Having fun and making improvements.

Nice lifts today, I had fun maxing out my deadlift even tho my form turned to shit. I realized I have such trouble locking out so I should train some below the knee rack pulls and see if that helps. Fun squat practice and heavy shoulder stuff today too, eventually killed off my delts and called it a day.

 

[amounirl]

10-20-15: Arms

Forearm curls
15x25 lbs seated
10x45 lbs seated 10x45 standing 10x45 seated 10x45 standing 10x45 seated
10x45 standing 10x45 seated
10x45 seated

Reverse curls 10 reps wrist pointing down 10 reps wrist pointing up
20x45
20x55
20x55
20x55
20x55

Hammer Curl
12x20s
12x30s
12x40s
12x30s
16x55s alternating across body

Tricep extension
u bar
20x35 down 8x35 overhead
12x35 down 6x35 overhead
12x35 down 4x35 overhead
12x35 down
rope
12x35 down 4x35 overhead
8x50 down
8x65 down
12x35 down 5x35 overhead

Bench dips
12xbw

Skullcrushers
12x45
12x65
12x75
12x75

bench dips
2x12xbw

Kickbacks
2x12x8 lbs both at same time
12x20 one at a time
12x17.5 one at a time

Biceps
Kinda shitty but I did like 8-10 sets. Not really worth logging, my arms were tired and I could barely activate my bicep lol

Side to Side elliptical
20 mins

standing calf raise
3x12x120

decent little workout. Bodybuilding is hella boring right now. Gonna keep up with the strongman ish type training!

 

[amounirl]

10-28-15: yeah budday back day

Barbell Rows
2x5x225
5x245
8x225

Rack Pulls from 1 inch below knee (lowest squat rack setting)
3x135
3x225
3x315
3x405
3x455
3x3x495

Pull Ups
4x6

T bar row
3x12x1 plate

Lat Pulldown
8x135

Pullover
8x35
8x55
8x75
8x100!

Zottman Curl
2x16x25s
2x16x30s
16x25s

EZ bar curl
8x75

Preacher DB curl
10x25 each arm

Elliptical
20 mins

Pretty solid day today. Left some energy in the muscle to grow. I think that's a more sustainable training strategy for me. As much as I love goin hard as fuck I think this is just smarter. Anyways, I've been going to a chiropractor who is beyond legit. Like holy shit this guy knows so much. He's been adjusting me and teaching me how to use better form/posture. The main que is keep your head back and chin tucked. It has been helping a ton with lat activation and today's session was pretty awesome because of it. I'm fairly burnt out so I didn't go ridiculously hard but this workout will give me some good gains. Very solid session. Just gotta train like this full time instead of going balls to the wall every time. Good workouts but moderate enough to recover.

 

[amounirl]

Had a pretty legit shoulder day last week on Thursday. Ate like shit this weekend but actually made some lean gains lol. Funny how that works. Weighed in at 211 at the beginning of my workout today and 209 at the end.

11-2-15: Legs and Chest

Squat
365x3
405x3 last rep paused
365x3 last rep paused

Bench
225x5
245x5
265x5
285x4

DB Bench
6x12x65s (2 sets hi incline 2 sets med incline 2 sets flat, 45 sec rest between sets)

Flyes and rear delts on cable
6x8-12 pyramid sets

Standing Calf Raise
6-8x8-12 pyramid sets

Side to side elliptical
20 min

Good, fun workout today.

 

[amounirl]

11-4-15: Back

Wide Grip Pull Ups
5 sets of 5-7 reps

Cable Row
6x12

Pullover
3x12

Zottman Curl
6x12

ez bar curl
6x12

Cardio
20 min

Ok workout but I was getting kind of sick/nauseous. All yesterday I was nauseous and ate maybe 1000 calories, but today I feel better and have already had my normal breakfast with no digestive problems. Moving delts to sat since I barely ate yesterday.

 

[amounirl]

Had a pretty good shoulder day on Saturday. My system got super fucked up, not sure why but it's gotta be either high life stress/cortisol, not enough sleep, too much anxiety, too much altered consciousness, too much forcing myself to do shit I don't want to do/burnout, or not enough fiber/vegetables in my diet. But anyways my appetite is pretty much back to normal, but from Weds to Sat I ate only about 2000-3000 cals. So my recovery was way off this week. Had that good delt session though low volume due to low cals, but today I def had to take it easy due to impaired recovery from last weeks leg day.

11-10-15: Legs

Squat
5x5x315 thick bar

Behind Back Double Overhand Hold aka Grip Exercise with thick bar
2x12 sec x 275
10 sec x 315
16 sec x 275

Calf Raise
6x12

Abs
3x12

Decent little workout. Just taking it easy and easing back into diet and training so I stop being so fuckin burnt out all the time. My energy levels were terrible, just too much physical and mental stress from school, dieting, training, work (lifting boxes a lot), emotional stress from getting used to not being with my ex, etc. Easing back into things to get my work capacity and recovery back up to where it once was without trying to force down my usual diet and force out my normal physical output. Gotta build up to it.