My Training Log

[amounirl]

6-4-15: Back

Pullover
3 sets light laying across

behind back old skool exercise thing basically take a light barbell and raise it behind your back using tris, lats, traps, rear delts
3 sets light

Sternum Chin ups
1x6

BB Row
8x135
5x185
2x5x225
12x155

Close Grip Pulldowns
120x8/10/10

Cable Row
10x90
10x120

Heavy pullover laying across
65 lbs x 8/12

Reverse Curl 10 reps wrist down 10 reps wrist up
3 sets with 55 lbs

Hammer Curl
12x30s
12x25s

Zottman Curl
2x16 (8 each side) x 25s

Elliptical
20 mins

Decent workout today, been feeling really shitty lately but just trying to push forward. I think I ran myself back into the overtraining zone by getting overzealous with my training and trying to do intense whole body sessions every other day. Just gotta stick with the lower frequency everything once a week, 4 workout days a week training. Maybe 5, but yea, read a good dorian yates article today that put things in perspective

 

[amounirl]

Oh crap I forgot to log friday's workout. Just a basic but awesome bodybuilding session for shoulders/tris. Trained with 2 friends so it was a bit slow but still got a good pump and some good work in, not to mention some crazy soreness. I feel like I've already made gains from that workout. Today, 6-7, I weighed in at 204, so I'm finally gaining some damn weight back! (or it's just creatine )

6-7-15: Biceps/forearms and Legs BB style

Concentration curls
warmups
20s x 16
27.5s x 16
30s x 16
35s x 16

Zottman curl
20s x 16
25s x 16

Good arm pump at this point. Veins poppin. Time to hit legs.

1 leg ham curl
12x10
12x15
8x25
8x35

Stiff leg deads kg plates
89 lbs x 15
133 x 15
177 x 15
221 x 12
271 x 15/177x15

Leg press
50x225
50x405
50x505
20 or 30 x 595

front squat
8x135
20x135 nonstop!

GHR
3x12

Seated Calf Raise
2x15x50 lbs

lunges
24x60

Then I just chilled in the jacuzzi. Good workout today!

 

[amounirl]

6-9-15: Chest BW 205 climbing back up!!!

Rear delt flyes
just some light pumping sets:
15x60 lbs
15x75
15x90
12x105

Incline DB Bench
12x50s
12x65s
12x75s
12x85s
12x85s

DB Flat Bench
12x60s
10x75s
8x90s
8x105s!!! 5 lb and 2 rep PR! previous DB flat pr was 100x6 back in HIGH SCHOOL 3 yrs ago!

Cable Flyes
3x12

Machine Flys and Rdelts
pyramid sets from 150-195 up by 15 each time sets of 12 for chest
pyramidded from 120 to 150 then back down to 135 with rdelts (8-12 reps)
not really worth detailing this time haha

Triceps
6 sets

Rdelt Tricep Old Skool exercise thing i really need to find a video of this
2 sets, last set my abs cramped and i dropped the bar on my heels lol. good thing it was only 35 lbs. abs r way too damn sore cuz ive been training em hard lately

abs
just 15 reps of right, left alternating each time

Good workout today! Was stoked to get a PR on DB bench, I normally don't do these except after I hit some heavy ass DB inclines to failure, to where I can only do 65 lbs. Then again, I never really try to go heavier than that and just hit a set of 15 then a set of 12, both to failure, with 65s, short rest periods, and call it a day, just training for pump. But today I was training with my girl so I was goin quite a bit slower than normal, and just went for some heavy weight. Got a nice PR, pretty happy with that, since I haven't gone heavy on those in ages (since HS lol). Overall happy to be having good workouts again. Was a great idea to lay off the powerlifts, those wear your joints out if you lose a lot of weight!

 

[amounirl]

6-10-15: back/bis

Lat pulldown
12x130
8x150
8x165

Cable Row
100x10
130x10
160x8

T bar row
45x12
80x10
115x8
drop set 140x8/115x4/80x8/45x6

Rack pull
8x225
8x315
8x315
12x225

Biceps
6 sets

Good little 1 hr workout today, had to rush but it's all good! my body's worn down as hell, can't wait to be done with work after tomorrow (last day!) and never have to lift a damn box again (for a few months lol). Body's gonna recover.

 

[amounirl]

6-15-15: Legs

Seated Calves (135=1 plate, 225=2 plate, 315=3 plate)
15x135
15x225
12x275
12x315 drop set to 12x225
15x225

Standing Calves
15x90
15x135
12x120

Donkey Calf
2x12x120

Calf Press
3x15-20x135

1 leg ham curl
2x12x30
2x8x50
1x8x60

Stiff Leg Deads (didn't feel these too much, not sure why, was kind of running out of carbs here I guess, so no lactic acid?)
15x135
2x15x225

Hack Squat
20x225
15x315

Leg Press
50x1 plate
50x2 plate
50x4 plate
40x5 plate

Front Squat
225x8
275x6

back squat
225x8
275x5
315x8 (was just going for 6 but took a long rest from the last set, so I ended up getting 8 and almost puking after. damn, good ole fatigue!)

Writhe in Pain
a couple minutes

Pretty hard workout today! My diet was really f*cked this weekend so I didn't eat much, and didn't have very many carbs (but at least I still got 150-200g protein both sat&sun).

Overall though it was pretty good, I ran out of carbs by the time I got to stiff leg deads, so I slowed down and also the burn wasn't quite as intense anymore. I ate 240g carbs today in 2 meals before my workout but it wasn't enough. Drank some gatoraide during squats that helped. But besides that, it was a great workout, and now that I've eaten some carbs I'm getting really really sore! #last2daysofgainsb4cut

 

[amounirl]

Forgot to log my chest training on Tuesday, no weights worth posting but got a good pump. Surprisingly I'm not sore even though I worked it hard, it seems like all my soreness is in my legs, esp my calves. Been having a lot of trouble standing and walking this week lol

6-18-15: Back

Weighted Chins
3x8xBW
8x10
8x25
5x45 (Followed by 3 half reps)

Cable Row
12x90
10x120
12x150

Lever Row Hammer strength (1 arm at a time)
8x135
8x185
8x225
8x245
8x265

Vertical Lat Pull machine
8x135
8x225
8x275

HAmmer Bar Curl
12x95
8x115
8x95
20x50 reg bar 10 reps wrist down 10 reps wrist up

Hammer Curl
25sx12/8

Forearm Roller
1 set

Ellipitcal
20 mins avg HR 133

Surprisingly good workout yesterday night after the first fast of Ramadan. It's gotta be world gym, great atmosphere, great equipment. Just ate with the fam, a little over half a lb of beef, some egg rolls, garbanzo beans, a date, watermellon, and salad to break the fast, a handful of berries pre workout, 1.5 scoops of protein w/~10g glutamine intra workout. A little under half a lb beef post workout with garbanzo beans and egg rolls, 12 oz fillet mignon w/mustard and salad at 4 am before today's fast. Tonight I'm going strict diet again, I plan on eating 1-1.5 lbs of tillapia and 1-1.5 cups of rice, spread in 2 meals, one before my workout, one after, then some steak in the morning again. Maybe some green beans too. Might have some pie before my workout too for extra carbs, since my dad made some. Flexible/strict dieting, 80/20 rule .

 

[amounirl]

I think I forgot to log friday, just a kinda wack shoulder workout that I somewhat salvaged at the end with some heavy upright rows.

6-23-15: Legs

Low Bar Squat!
2x3x315
5x315

Deadlift
405x3
455x2
415x8 touch n go

Seated Calf Raise
3x12x275

Standing Calves
2x12x120

Leg Press
50 x 3 plates
40 x 4 plates

1 leg ham curl
8x20
8x40
8x60

Good Girl Bad girl machine
2 sets each

Reverse Hyper
50 lbs x 20 reps

Abs
2 sets

Pretty good workout today. The sweatiest nighttime workout I've ever had, damn my shirt was drenched! I love low bar squats, haven't done em in 2.5-3 years, I guess I never liked em before because my hamstrings weren't as huge as they are now, and I had poor neuromuscular control in my posterior chain. But now the leverage on em feels amazing. I just gotta get used to it, and get my rear delts/middle traps used to holding the bar. I like these a lot, I'll prob do some more just 3x3x315 on Friday after hitting delts. Should be interesting doing them with a delt pump haha. Just gotta get that practice in. Deads were good but obv my posterior chain was fatigued from the new movement, low bar squats, still, not bad, and 405/455 was moving pretty damn fast once I got in the right intense mindset (first few warmups were a bit slow and painful). 415x8 was painful but fun, I may have tweaked my lower back on the 405 set but only minorly, lost my balance a bit. It's strange cuz after all this I noticed my whole quad, not just my inner (vastus medialis) quad, felt very well worked and sore. I never thought low bar squats would work the vastus lateralus and rectus femoris so much. They just felt so perfect and I had so much more leverage in the hole than with high bar, and most importantly, no knee pain!!! I used to get back pain doing low bar squats but now that I know how to keep tight better they feel good.

Ok that's a ramble haha, calves were good, got really sore in a short period of time with only a few sets, but didn't want to not be able to walk for 5 days like last leg day, so I cut it short with lower volume, gonna slowly build up my leg day volume on this lower calorie fasting diet. Leg press was good too, this one I used today was great for keeping constant tension, though it felt quite heavy for how little weight was on. Just more reason why I hate people who brag about their leg press, some leg presses I can do 700 lbs for 20 reps no problem, this one I don't think I could do 700 for 1 without tearing something or getting stapled! 400 was challenging enough. Ham curls were decent, good girl bad girl was good, another good machine for keeping constant tension, gotta love the equipment at world gym it's top notch (the UCSB rec cen SUCKS!)! Reverse hypers were incredibly uncomfortable, first time ever doing this movement. Oh well, I'll get used to it and figure it out eventually. Then just hit some light abs and called it a (tired) day! Great workout, just don't wanna overdo it so early in Ramadan so I don't feel burnt out later on in the month.

Broke my fast with about .75 cups of rice, about 6 oz chicken and some lentils, had a 40g protein protein shake during my workout, had .5 cups white rice, half a scoop protein, 1 greek yogurt, and 12 oz tillapia post workout, and my pre fast meal will be 10-12 oz carne asada with an avocado and 2-4 eggs! Gotta get dem nutrients in! And drinking a ton of water of course!

 

[amounirl]

6-23-15: Chest/rdelt/tris

Kinda had a wack chest workout yesterday, my bench technique felt wayy off, my triceps felt very weak, and everything hurt either my elbow or my shoulder. I managed to hit 225x8 on bench, and then I found 2 tricep exercises i could do and 1 chest exercise i could do pain free. surprisingly I got a decent pump, and got my rear delts pretty sore, but yeah was definitely a semi depressing session, one of the worst workouts I've had in a while. Oh well, I don't have an explanation for it now but I'll figure it out. At least I got an ok pump and my rdelts got sore, and today my chest tris and front delts are sore (and elbows =/). Prob just cuz I'm on a caloric deficit.

 

[MrManuel]

I think you need shut the fuck up

 

[amounirl]

6-25-15: Back/Bis

Pullover Machine
12x75
12x90

Close Grip Pulldowns
8x90
8x120
8x150
8x160

BB Rows
135x5
185x5
235x4
185x8
155x12

Hammer Strength Vertical Lat Pull Machine (135=1 plate, 225=2 plate, 275=2.5 plate. guess i could've wrote that in but this is funner lol)
8x135
8x225
8x275

Hammer Strength Seated Row (same deal with the numbers)
135x8
225x8

Pull Ups
8 Chins
6 Wide Grip Pullups

DB pullover
8x50
8x65

Cable Curl
12x30
12x50

Concentration Curl
2x12x20s

Machine Preacher Curl
12x25
12x40

Forearm Roller
1 set with 25 lbs
1 set with 15 lbs

Ok to decent workout today, my left shoulder has been aching and very tight since my bench workout on Tues, but after my heaviest set of BB rows the pain/tightness started to go down a little bit, and the workout started to go uphill from there. Felt most exercises a decent amount in the lats, esp the vertical movements, so that was good. I think my latest dietary approach to this Ramadan hasn't been working too well, time to go back to what I know has worked for me in the past and just do low carb every day except Tues and Fri, like I had originally planned, with some semi-strategic cheat meals. That will have to start Sunday as I have a cheat meal scheduled with my "super best friend" on Saturday, so starting Sunday I'll be stricter with my diet, carb wise. I think my training schedule has been ok, but I'm going to make just a few changes, I won't be doing normal flat bench, just incline on my chest day and close grip on my shoulder day. I think my leg day and back day are fine, perfect actually, but the main changes are I need to work around my shoulder/elbow pain on chest day. That's the shitty part about dieting, dry joints... But I think doing higher fat and lower carbs should help with that once my body adapts. In a way this might be good since I'm adjusting from extremely high carbs (400+ per day) and low fat (60-90) to no carbs slowly, as opposed to in the past where I had no idea how much I was eating pre Ramadan, but probably more around 200-350 carbs and 100-150 fats. I'm already starting to plan for next Ramadan lol, but I"ll have to force myself to focus on the present.

Either way I know my lats/back were worked today better than I've worked them on so called "back days" in the past, even if today's workout wasn't completely up to my current high standards, and the little bit of bicep and forearm work I got in at the end was decent. It's all about being adaptable and going with the natural flow of things instead of fighting it, within reason!