BlondBomber's Training Log

[BlondBomber]

Yesterday.
Bench Assistance
1. speed bench @60%
165X8X3
2. close-grip bench press
205x5
225x5
245x5 (slight half spot on last 2 reps)
3. rolling DB ext.
30x8
35x8
40x8
4. BB curls
45x8
65x8
85x8
95x6
5. alternate hammer curls
30x8
35x8
40x8

Good workout. Getting back into the groove of performing speed bench was a little difficult. Close-grip #'s were good because I hit 245x5 last week, without doing 8 sets of speed bench first. Shoulders are sore, placing the bar lowering on my torso always hits my delts a lot harder, but they will adjust.

 

[BlondBomber]

Yesterday.
1. high chest/arms out bench press
45x10
95x10
135x5
185x2
225x2
245x2
275x2 PR!
295x.5+light spot, .5+light spot
I am really starting to love benching. It used to be my most hated of all lifts. 275 was not an expected accomplishment, I also did not realize that I was handling 295 on my last set until I got home. Shit, I never thought I would be approaching 300 for reps with bodybuilding form. Plus, all this shit I hear about heavy benching not being beneficial for your pectoral development is false, it is the form of the lift that dictates the muscle recruitment. I know this cause I felt it in my chest yesterday!
2. high chest/arms out incline bench press
135x5
185x5
225x3+2 forced reps
I wanted 225x5, but shit, after heavy benching, 225x3 is still good!
3. low-incline DB flyes
40x6
50x6
4. strict Olympic BB curls
45x10
65x6
95x6
5. alternate strict DB curls
40x6
45x6
6. alternate strict hammer curls
30x8
40x8

God damn! Best workout in a long time! I guess you could say that I am a late bloomer, because lately my reps an #'s have been going up. All I do is eat well and drink a protein shake after I workout. So, the increases are all me! Fuck, I WANT TO KILL THAT SHIT and FUCKING KILL 405 FOR BENCH LIKE BEAST! Deadlifts tomorrow, 500x2 will go down. I WILL FUCKING MURDER THAT BIATCH!

 

[BlondBomber]

Back
1. deadlifts
45x10
135x10
225x10
315x2
405x2 (belt)
455x2 (belt)
495x2 (belt/chalk) PR
2. underhand BB rows
135x6
205x6
225x6
3. Ronnie t-bar rows
135x8
180x8
4. hook-grip pulldowns
10px8
12px8
5. DB shrugs
90x8
100x8

Deadlifts were hard and heavy. Nice thing about my corner gym is that I can use chalk! Rows were pretty heavy considering I just deadlifted.
Decided I need to get back to clean diet/cardio. Having a treadmill in your room, and not using it is pretty pathetic! Good day.

 

[TRUEsoldier]

awesome lifts bro, that is some serious weight!! keep it up

Peace

 

[BlondBomber]

Thanks for the kind words. My lifts have been going up a lot lately, and for no apparent reason!

 

[BlondBomber]

Delts/Triceps
1. DB military press
30x10
40x10
60x6
70x6
75x6 PR
2. side laterals
20x8
30x8
3. alternate front raises
30x8
35x8
4. bent-over raises
20x8
30x8
5. rope pushdowns
6px15
10px8
11px8
6. DB ext.
30x8
40x8
7. overhead DB ext.
20x8
30x8

Great workout. PR on DB military press.
Trying to clean up diet.

1:5 eggs
2:rice bowl w/chicken
3rotein shake/apple
4:2 chicken legs/1 sauteed potato
5rotein bar/lo-carb energy drink

 

[ghettostudmuffin]

Hey bro, good job on the progress.

I had an only ok back workout today and I only get a workout like that maybe once a month. It justs happens, just like sometimes you go and destroy it like you've been doing. The body is cyclical in nature. Just go with the flow and ride it out man and enjoy the pr's.

 

[BlondBomber]

Legs
1. bench squats@parallel
45x10
135x10
225x10
315x5 (belt)
365x5 (belt) PR!
385x5 (belt) PR!!! Dorian set to the max!
2. leg press
540x8
630x8
3. leg ext.
140x8
160x8
Took a rest. Shot like a motherfucker. Almost felt like puking. Hardest quad workout in memory.
4. lying leg curls
130x8
150x8
5. seated leg curls
12px8
14px8

Fuck! That was a hard workout. No spotter/training partner, just pins in the rack to save me if I failed. Finding the nonuse of 405 to be unacceptable. I want nothing under 405 on lower body power movements. More PR's. Off to bed.

1: 4 eggs, hashbrown, 4 pieces turkey bac, on
2: chicken, rice bowl, tea
3: protein shake w/milk, banana
4: 3 fish tacos from Islands, some chips w/guacamole, diet Coke
5: can of tuna
6: can of sardines

 

[BlondBomber]

Chest/Biceps/Forearms
1. high chest/arms out bench press
45x10
95x10
135x5
185x5
225x5
245x5.5
2. low-incline DB press
80x6
90x5 (fuck!)
3. DB flyes
40x8
45x8
4. Cybex flat press machine
12platesX8
13platesX8
5. incline DB curls
30x8
40x8
6. EZ-curl preacher curls
75x8
85x8
7. back-2-stack cable curls
8platesx8
9platesx8
8. reverse curls
45x8
60x8

30 min. Life Cycle fat burner/level 4

Shitty ass workout! Training partner absent, first day of new diet, and hours later than when I usually workout. 245x5.5 was total failure, had to rack the bar on the low setting of the bench. 90x5 sucked. Biceps pretty good as usual. Did cardio.

1: 8whites/1yolk, 5 turkey bacon
2: chicken-rice bowl
3: protein bar
4: protein shake (1 c skim milk, banana, protein)
5: steak, hashbrown, veggies, salad
6: sardines

 

[BlondBomber]

Back/Calves
1. deadlifts
45x10
135x5
225x5
315x5
405x5 (belt/chalk)
455x3 (belt/chalk)
I felt a little muscle in my left hip flexor region, so I stopped at 3 reps at 455. I think I might have aggrevated this little muscle because I have been pushing too hard when I am passing solids, seriously. Gonna take a break from deads next week, go heavier on rows. I do want 455x5 so.
2. BB rows
135x8
185x8
225x8
3. hook-grip pulldowns
10platesx8
12platesx8
4. Nautillus rows
180x8
270x8 (cheat, back was toast)
5. DB shrugs
90x8
100x8
6. seated calf raises
45x15
90x15
135x15
7. BB calf raises
135x15
225x15
315x15

30 min. LifeFitness bike (Fat Burner, level 4)

Not hitting 455x5 on deads pissed me off, but I am glad that I did not hurt myself. Definately feeling the effects of dieting, plus I did not drink an energy drink pre-workout. I am currently speculating that some medication I am taking has helped keep me lean when I was eating off diet, and is expediting the dieting process currently.

1: 1yolk/8whites, 5 pieces turkey bacon, 1 c coffee
2: 1 scoop rice, chicken
3: protein bar, tall coffee w/splash skim milk/Splenda
4: 1 c skim milk, banana, 1 scp protein
5: hashbrown, trout, brocolli, salad
6: tuna salad