My Training Log

[amounirl]

11-10-15: Bench/chest

Bench
3x5x225
5x245
1x265
1x285p
1x275p
1x275p
10x225

Cable Flyes with rear delts
4 or 5 sets of each

Machine flyes with rear delts
2 sets of each

Tricep Pushdown
3 or 4 sets

Zottman curl
3 sets followed by 1 set of reg concentration curls

Tricep kickback
2 sets

EZ bar curl
2 sets

Decent workout. I've lost a lot of weight, 202 yesterday, I've been taking it easy on the diet so it makes sense that the energy, strength, and size I'm accustomed to isn't quite there. However, my technique is pretty even and my posture is good on everything now due to going to the chiropractor, but due to low energy and size levels my tightness has been off, on my first few sets of bench I felt I had really crappy tightness esp at the bottom, so I did some pauses. I think I'm gonna do a lot of pauses for the next few weeks to fix my technique and get my strength back up. Everything else felt weak but effective. I'm going to slowly get back into the groove of things. It was a huge shock to my system to adapt to all the physical and mental stresses of college while still force feeding my normal diet and forcing out my normal training output.

 

[amounirl]

11-12-15: Back

Wide Grip Pull Ups
3x8 that shit is hard ohohoh
1x8 chins

T Bar Row Machine Pronated Grip
12x1 plate
12x2 plate
12x3 plate almost shit myself
12x2 plate neutral grip

Rack Pull From lowest rack height (harder than deadlifts for me, cuz no leg drive)
3xbar
3x135
3x225
3x315
3x405
2x455
2x495 felt really fucking heavy for some reason. probably the fact i didn't eat last weak combined with my back and legs being mad sore from monday's workout plus lifting boxes at work
5x455 my ego couldn't handle anything less than 5 reps after the previous set's suckage

BB Row
12x135 hella awk so decided to do cable row

Cable Row
8x120
8x150
8x180
12x210 many of the last reps cheated as fuck, but I kept the focus on my lats and my head back and chin down, despite a lot of leg/hip drive lol
12x175 good form except for last 2 reps leg/hip drive.

Pullover
3 sets

Zottman Curl
3 sets

ez bar curl
1 set

Cardio Super fast and energetic for some reason
18 mins burnt 205 cals on elliptical. wow, that's a lot for such a short time frame. My hr was pretty high the whole time, max was 171 avg was around 150 or 160.

Decent workout. Still feeling weak, but the good news is I got my bodyfat tested today and I was 10.4%! At 207 bw (205 without clothes/shoes). Who said it couldn't be done naturally, unless u wanna consider God's green herb performance enhancement! I do feel my actual number may be higher because she tested a very fat free spot on my chest and quad, the only part that was kinda fat was my abdomen. It was a 3 site test. I thought she was gonna do bicep tricep abdomen and subscapular region like the nasm bf% test, I prob would have gotten higher on that like 11 or 12%, maybe 13%. We'll see. But yea, still got some good lat work in and a good pump (minus the rack deadlifts which killed my pump lol).

 

[amounirl]

Damn, that's some bullshit. I just hit backspace twice to erase something in the long log I was posting for today which included saturday's delts, mondays legs and chest, and today's back session, but I guess the text box got deselected somehow and it just erased all the shit I typed. Some bullshit. Well I don't feel like typing it all again (I put so much work in typing it too =/) so here are some bullet points

-Saturday hit delts and used some new tricks for hitting rear n side delt (to hit side delt flex rear delt while doing). also did alternating db presses with 55 lb dbs I believe for 24 reps (12 each side) which was solid and I felt my rear n side delt working on those.

-Monday squat 365x3, 405x1, 405x1, 405x1, 365x3, benched 275x1p, 295x1p, 275x3. been having trouble staying tight on bench last 2-3 weeks so pauses have been helping. should have paused 275x3 cause not pausing turned my form to shit again.

Now I will log Thursday separately to avoid risking the above.

Today's workout, while I had it written out nicely, I will just do the highlights

Barbell Row
warmups
225x5
255x5
275x5 pr
225x10 pr
185x10 no belt and no touching floor

Pull ups
8 wide grip
8 chin ups
6 wide grip
8 chin ups (last few reps 3/4 ROM)

Cable row
warmups
165x8
200x12
165x10

close grip pulldown
8x120
8x140
8x160

pullover
2x12 cable
2x12 across bench

Biceps n forearms
8 sets I believe

Good workout today. strong bb rows everything else was weaker compensating haha. all good im happy with it all and my bb row form is getting good.

 

[amounirl]

11-24-15: Big 3

Squat (thick bar =/)
warmups
3x315
2x365
1x385
1x405 pretty sure I've never hit 405 with thick bar
2x425 PR! and with the thick bar!! drop setted down to 315x5

Bench (thick bar =/)
warmups
5x225
1x275p
1x285p

Deadlift
warmups
3x405
3x495
1x545

Dips
bw x 12
bw x 25

Chin Ups Strict
bw x 12

Great workout today, even though I got there an hour late and only had 1 hour 10 mins to lift, when I wanted 2-2.5 hours to hit everything I needed. So I rushed a bit. Bodyweight was 211. Normally on weekends my eating suffers, and even though my eating suffered a little, I ate more than usual this weekend, and emerged bigger and stronger than I normally am on a Monday! My eating today was pretty fucked too but I managed to weigh in at a solid 211 without visible fat gain, so I felt pretty strong today.

Squats didn't feel very strong warming up though, 365x2 was tough, but then 385 I really tightened my core and suddenly it felt really damn fast n easy. 405 was decently easy, so I figured might as well go for a PR even with the thick bar, which usually takes 20 lbs off my squat. Hit a solid 425x2, but the second rep was a huuge grinder, and I definitely got a lot of hip rise, so I rested like 10 sec, then stripped the plates down to 315, and hit 5 good reps with good technique to end the day on a good note. 315 was done within 20-30 sec (probably right around 30) of 425 so I guess that would be rest pause.

Bench has been feeling weird and unstable lately and today was no exception, but I got a pretty easy 275 and 285 paused. I was tempted to go up to 305 but I was running out of time, prob couldve had it but then I wouldn't have had time for deads because the gym actually closed like 30 seconds after I finished my last set of deads haha.

I wanted 5 reps with 495 but my shin got ruptured again and my hands were hurting like a bitch, so I just decided to go heavy and low reps. I held 545 at the top for 15-20 sec though just to make sure my hands knew they need to not be a bitch next week . I gotta say, the Chiropractor's tip to keep my head back and chin down on everything, including deads, was especially helpful today, I felt my back was much much tighter on deads and my legs could transfer a lot of power to the bar.

Overall happy with this workout, felt very strong on bodyweight exercises too even though I'm weighing in heavier than my typical 207. Days like this make me love lifting!

But yeah I hit the big 3 today since I'm going home for thanksgiving break and I'm not planning on hitting the gym till Friday, since I'd have to pay 10 bucks each visit and I'm a cheap ass. Lookin forward to hitting back, delts, and arms Friday after some days off and Turkey day recovery!!

 

[amounirl]

It was interesting taking a week off from normal training and eating, I came back feeling quite fresh and rested. I actually went to kempo Saturday, first time going when I'm not worn out from lifting and I performed pretty well, got 15 strict wide grip pull ups at the very beginning which really impressed me haha.

11-30-15: Legs

Squat
315x3
365x3
405x3/315x5 drop set

Rack Pull from below knee (but above shin rupture spot)
3x405
3x455
3x505

Calf Raise on leg press supersetted with standing calf machine
3 or 4 supersets

Elliptical side to side
18 min

12-1-15: Chest/arms

Bench
225x5
275x1p
295x1p
275x4
255x6

DB Incline Bench
10x65s
12x85s
10x100s (I think that might be a PR lol)

Chest Fly superset with rear delt
4 supersets

Tri Pushdown Superset with zottman curl
3 supersets plus 1 more tricep set and 1 set of ez bar preacher curl

Side to side elliptical
10 min

Good, short workouts. Finals are approaching and I have a huge essay due this week, today i actually didn't work on it lol, just went to chiropractor and costco after work. But yeah, strength is good and diet is coming back in. I'm taking sulbutiamine to help with motivation and focus in school, which seems to be curbing my appetite.

 

[amounirl]

12-3-15: Back n bis

BB Row
5x185
5x205
5x215
5x225
5x235
3x255
3x265

Pull ups
8 wide grip
8 chins
8 wide grip
8 chins

DB preacher curl
12x35
10x45
8x55

cable curls
4x12

db curls
3x12

12-5-15: Shoulders

BTN lat/midback/rear delt pull
3x12

rear delt dumbbells
12x25s fly
12x35s fly
12x45s row
12x55s row
8x65s row
12x70s row

Side Raise
3 or 4 sets alternating 1 arm at a time

DB ohp alternating
24x30
24x45
16x60
9x55s at same time

Tris
5x12

forearms
5x12

Cardio
225 cals burnt in 20 min

Gooood days this week. Just been taking it easy, eating, and growing. Good stuff goin into finals week strong.

 

[amounirl]

12-8-15: yeahhhhh buddayyyyy

Squat
warmups
365x3
405x2
435x1 10 lb pr
455x1 30 lb pr!!!!!!

Bench
warmups
225x5
275x5
2xpaused singlesx300

BB Row
warmups
185x5
225x5
255x5
275x5
225x10

Incline DB bench
65sx10
85sx10
100sx10

Cable Chest fly
12x15
12x30
12x45
12x60
15x30
12x30

Rdelts
5-7 sets of 10-12 db rear delts throughout whole workout probably

Concentration curl
16x25 zottman
16x30 zottman
16x35
16x40

1 arm db preacher curl
12x30
10x40
8x40
12x25

Ez bar trading off with partner 10 reps each set, no rest
10-15 sets of 10 with 45 lbs

Great day today. Had a final which was in a classroom at the rec center (it was a sports administration class), so I brought all my gym stuff and worked out right after finishing my last final of finals week. Smashed a squat PR and looking forward to many gains along these next few months of bulking up to 230. I'm currently at 211 and lean enough that I can hit a hard lean bulk this winter. I'm gonna cut in the spring back down to 220 and maintain while gaining strength at that level, and compete in powerlifting next winter. Pretty stoked, I think a 1600 total at 220 is doable. I've finally found the balance between training hard as fuck and resting and sleeping enough and adjusting for lower calories and higher life stress, and I"m making phenomenal gains. I'm going to ease into this bulk very slowly. For now I'm happy with these good numbers I lifted today, very strong workout. Eating hi fat helps too with strength I've found! Crazy pump at the end in my chest and bis.

 

[amounirl]

12-11-15: Back N shoulders

Weighted Wide Grip Pull Up
bw x 5
25 x 5
45 x 3
70 x 3+2 half reps
25 x 5

T Bar Row neutral grip
1 plate x 12
2 plate x 12
3 plate x 8
4 plate x 6 drop set 3 plate x 4 drop 2 plate x 8

Push Press
135x5 strict press
185x3
205x2
225x0
225x0:
205x2

Side Raise
12x15s

Ok day last Friday, I had just had my last final and was kinda stressed but just decided to hit a heavy workout to stimulate my appetite and some growth, and to avoid the long drawn out ness of high volume. Shitty thing was I had some old chicken before my workout and the stomach sickness hit me as I was doin push presses lol. I also had my very eccentric friend film me on both 225 attempts and he distracted the shit out of me, I think on a day I felt good and wasn't distracted it would've went up easily. Overall a productive workout though, I think I did more around this like 4 sets of rdelt raise but this was the meat of it. I wanted to do arms n cardio but the nausea from the chicken was too much to bear by the time I got to side raises, did 1 set and bounced. Good news is I've learned to keep my shoulders externally rotated by activating my rhomboids so that's been helping a lot with everything esp pressing and rowing.

12-14-15: Legs/relief

Squat
365x3
385x3
395x3
405x3

Rack Pull Just below the knee, a lil higher than normal, next time I'll put it on pin 3 instead of 4.
worked up to 495x6

Leg Press
warmups
12x4 plate
12x5 palte
12x6 plate

Leg Curl 1 leg standing
12x30
8x50
8x70

Calf Raise seated
12x225
5x12x275
12x225

Tibialis raise
4x12x135

Goodgirlbadgirlmachine
3x30x60 lbs on both

Abs
3 sets

Great workout today. I was very relieved afterwards because I looked good again, I thought I"d lost muscle and gained fat but I was just flat and bloated/unvascular from inactivity+winter coldness+low carbs. After dieting semi properly again for a day n a half and training I look great again, better than ever if anything so I'm happy. Strong workout too. It was nice training at world gym again, I have a love hate relationship with that gym but today I was vibin with it very well. Just gotta go in with a focused mentality, when I go with a lack of focus or intensity I don't vibe with it at all, but today I went in with the proper mentality for training.

 

[amounirl]

12-15-15: Bench

Bench
warmups
275x2
295x1p
305x1p
275x4(3p+1not paused)
245x6

DB Incline
12x90s

Chest Fly machine n rear delt
4 or 5 sets of each

Bis n tris
5x12

Short workout today, I felt pretty tired n weak because I only had 3 meals between last night's session and today's semi early session, but overall it still felt productive. I had energy to force myself to do more but what's the point, already got productive work in, leaving energy in the muscle to grow and recover properly. Finally getting smart with my training, and I no longer feel run down n shitty and I"m making way better gains from not trainng as hard on certain days!

Still got a great chest pump.

 

[amounirl]

12-17-15: Back

BB Row
225x6
255x5
275x7 pr
225x12 pr

Weighted Wide Grip Pullup
bw x 5
25 x 5
45 x 5 drop to bw x 3
bwx8
bwx8 chin

Row Lever Machine 1 arm at a time
12x1 plate
12x2 plate

Vertical Lever Pull 1 arm at a time
12x1 plate
12x2 plate

Upper Angle Row Machine 1 arm at a time
12x1 plate
12x2 plate
12x3 plate

Close Parallel Grip Pulldowns
10x100
10x140
10x170

Close Parallel Grip Cable Row
10x120
10x150
10x180
10x210
10x240

Concentration Curl
24x25
16x30
16x35
16x30

Preacher 1 arm curl full slow rom
25x10
35x8
25x12

Elliptical
200 cals 21 min 133 avg hr 161 top hr

Great Workout yesterday. Hit some heavy pr BB rows, did a lot of exercises few sets of each high volume overall and felt amazing. Got a huge pump, pic is up on my instagram @moumoumusclechef. Also fried out my biceps. Overall a very productive high intensity medium high volume workout, killin it. 216 bodyweight. Eating is good and I have 3 weeks off from work and from school (biking around/stress) so I'm making great gains right now.