My Training Log

[amounirl]

For real the gym takes so much out of me mentally now. I gotta learn how to do this shit without psyching up.

Had a crazy rear delt day yesterday, tons of sets of everything, esp face pulls where i got an amazing contraction. Side delts were kinda bad but whatever, for some reason i cant hit em anymore. Then hit tris which was aight, got a good pump on dips but other shit was hurting my elbows, then pretty good bis and forearms. Then today I hit legs, first leg day in a while. Front squatting sucks so I just did back squats 385x3 then 405 for 3 singles. Keepin the reps low so I get the strength without the size. But there will be a little size too. Then did some calves, lats, and some half ass quads and hams. Giving less and less of a shit about my legs unfortunately. But it's chill. I'll go back to training legs after hdrol, after all you can't beat that after squat feeling.

 

[amounirl]

12-30-13: Shoulders/Chest

Face Pulls
3x12x120

Side Raise
20x20s
15x25s
12x30s
12x30s/8x20s/8x8s

Upright Row
15x90
15x100
15x90

BTN Press
3x10x95

Rdelt Raise
3x12x30s

Incline DB Bench
12x65s
12x70s
12x75s
10x75s/5x50s
10x30s flyes followed by 5x50s bench

Chest Fly Machine alt with rear delt machine
15x120/12x90
12x135/12x105
18x120/20x90

Pretty good day today, somehow managed to move a fuck ton of weight on side raises. I think it's because I did them fresh. Might have to try this more often, alternate between killing rear delts first or just pumping up rear delts then doing sides right away. Up Rows were ok, BTNS were ok got a pretty damn good pump too, inclines were ok but too much front delts as usual, then got some good chest contractions on chest machine. REst day probably cardio tomorrow then deads on weds.

 

[amounirl]

Stopping the hdrol early cause I'm getting sick and it's basically been a wasted cycle since my appetite has been shit. Literally have not been able to eat the whole time I've been on, liver's definitely not 100%. No problem though I've got plenty of natural gains left in me.

 

[amounirl]

Hit an awesome huge deadlift PR today, wish I'd thought to film it. 535x4. Killed that shit. Technique got a bit shitty on reps 2 3 and 4 but fuck it, I'm a beast even without the hdrol. Gotta stay positive to make gains!

 

[amounirl]

1-3-14: Bench

Face Pulls
3x12x120

Side Raise
12x20
12x25
12x25/12x15

Bench
225x12/10/10

DB incline Bench
65sx11/11/13

Incline Fly Machine w/ rear delts
120x12, 105x12
135x12, 105x12
120x12, 105x15

Shit I started typing this but never finished. I don't remember what I did after that but I think I just did 1 arm tricep ext and 3x12 tricep dips.

1-4-14: Squat

Squat
365 for 10 singles 60 sec rest between.

That's it, felt tired as fuck after this and just wanted to get the fuck out of this gym. All the squat racks suck ass except the big one that's never open.

 

[amounirl]

1-6-14: Monster Bench Day

Face Pulls
3x12x120

Side Raise
15x20
12x30/8x20
10x30/8x15

Bench
225x8
245x8 (1 rep PR) shit technique gripped it uneven and didn't realize
225x10 better technique but my left delt was more sore than my right which fucked it up a bit
(paused the last rep on either the 245x8 or 225x10, don't remember, probably 225)

BTN Press
95x12/10/9 (failure on the 9 set)

Rdelt Raise
12x25
18x30
12x40
16x35
16x35

Dips
BW x 20/16

Cable Chest Fly (emphasis on upper chest)
3x12x45 lbs

Tricep Dips
2x12x45 lbs added

Cable 1 arm Tricep Ext
3x12x40 lbs

Cable REverse Curl
75 lbs x 24/16

Great day today (or yesterday, it's 1 am now lol), killed it. I love being the biggest guy in the gym again, gives me so much more motivation than being a nobody in a bodybuilding gym. Plus I trained with a friend and showed him my routine, he slowed me down a bit but kept my morale up since he's a hard worker. Absolutely great day, I feel amazing. Time to sleep and make a ton of gains.

 

[amounirl]

1-8-14: Man Squat Front Squat routine and back

Front Squat (Man Squat routine=10 sets of 1 with 60 sec rest)
4 singles with 305 decided it was too light so I did
6 singles with 315 last set drop setted with 5x225

Weighted Pull Ups
5x25
4x55
3x55
5x45

T Bar Rows
3 plates x 12/10/12

Lat Pulldowns
150x10/10/8 (woooorrrnnn out)

Cable Rows Close Parallel Grip
160x8
150x2x10

Seated Calf Raise
140x15/12/12 last set drop set with 70x12

Standing Calf Raise
180x3x12

Good day today. My legs feel like they're getting way stronger for some reason. Maybe doing the man squat routine wtih 365 on sunday really helped. And now that I"m back at school I'm biking around a lot, my legs are sore as balls from it but my hip mobility is improving a lot. Was surprisingly strong on fronts, was only gonna do 275 for man squat but that felt light, 305 felt light after 4 sets so I bumped it up to 3 plates. Maybe I'll do 320 for 10 sets next time, although I'll probably just start doing straight sets instead of man squat for fronts. Stretched my forearm, wrist, and shoulder a lot before hand and was able to get an amazingly good position on fronts, maybe that's why it felt so light because holding the bar is usually my weak point.

Back was good, got a great pump and felt it a lot despite all factors working against me. WEighted pull ups were a little weak but not too much, t bars were real strong got a good contraction, pulldowns were weak too but got a good contraction, and cable rows I've finally learned how to feel my lats on em so that was great. Calves seated were ok, but standing I really killed em. Legs were and still kind of are quivering afterwards.

 

[amounirl]

Ran 1.51 miles in 13:23, 8:53 pace.

 

[julie574]

carry on!

 

[amounirl]

Thanks!

1-12-14: Squats

Squat
2x3x365
5x365 last rep paused

Lat Pulldown
180x8/8/10

Standing Calf Raise
210x10
210x8/165x4 drop set
195x12

Seated Calf Raise
90x3x12

1 leg BW calf raise
2x12 on each side

Quad Ext
2x15x120

Ham curl
2x15x85

Good Girl Machine
20 reps with 90 lbs

Good day today, surprised I had some decent strength on squats.