My Training Log

[amounirl]

6-26-15: shouldaz

Face Pull
10x120
12x150
8x160

Rdelt on Shrug Machine
3x12x135

Cable Cross Rear delts
3x12

Upright row
3x12x90

Side Raise
2x12x15

Side Raise Machine
12x25
12x35
2x12x45

DB Shoulder Press
50s x 8/10/10

Smith Machine BTN Press
3x12xbar (really focusing on even form here because I realized the stem of all my shoulder problems, esp on overhead movements, is my left shoulder is wayyyyyy higher- oddly enough during the set i felt this most in my lats, like the most incredible lat burn ever, but after the set i feel the burn in my upper back and front delt)

Close Grip Bench
3x12x135

Tri kickbacks
2x12

Hammer Curl
2x12

Elliptical
15 mins

Decent workout, my right rear delt got a good pump but my left was having a lot of trouble. Been feeling very uneven lately, maybe it's because of the way I sit, been sitting a lot more since I came back from college, not biking around and not having an active job. I might actually start my delt workouts with side delts from now on because that seems to be lagging more and for some reason i feel like i might be able to get a better rdelt pump if i do side delts first. I'll experiment and see. At some point during presses I finally was able to get focused and actually got a rear delt pump from db shoulder press, go figure lol. Then on the smith machine I noticed my left shoulder was a whole inch above my right shoulder, which would explain why I'm uneven on everything, never done it in the mirror and haven't had access to a smith machine, so wow.. I couldn't get my left shoulder down for shit so I just put my right shoulder up and tried to pinch my shoulder blades, which gave me the most insane lat burn ever, more than any actual lat movement. I think I'm gonna start doing these 2-3x/week as part of my warmup, maybe this is just what I need to get even, some even shoulder presses. Would explain why my left lat and rdelt doesn't get as much activation and why my left front delt and trap get way more activation. After this I felt very even on close grip bench even though the fatigue made me feel quite weak, I was trying to lead with my right again and it felt very even and good, and I got a great tricep pump with virtually no elbow pain. So that was nice, but I was running out of time, and haven't done cardio all week, so I cut the tris short. Starting Sunday I'm going to lower my carbs by quite a bit and focus on my workouts on compound movements. Finally found a good balance of vegetable intake to help me not feel like shit from the 2-3 lbs of meat I'm eating daily.

 

[amounirl]

6-29-15: Legs

Low Bar squat
315x3
325x3/5/3

Deadlift
405x3
465x3
425x9 (tng) PR!

Seated Calves
3x12x90

Calf Press
3x12x50

Leg Press
30x1 plate
30x2 plate
30x3 plate
30x4 plate
40x5 plate

1 leg ham curl
8x30
8x50
8x60

Good Girl bad girl machine
2 sets

Decent workout, squats felt unusually weak, but deads were strong! You win some you lose some.

6-29-15: Chest

Incline
185x5/8/10
205x6

DB Bench
2x12x85s

Flys
2x12

Dips
2x12

tri dips
3x12

EZ Bar tri extensions
2x12

Hammer curl
3x12

Elliptical
20 mins

Chest press machine
2x12

Close grip bench
12x135

Hammer curl alternating RP style
24 reps total (12 each side) x 45
16x55
16x65

Ok workout, left front delt got insanely activated and took a lot away from my left chest. Very very aggravating, I'm super pissed that I can't seem to get even, my left shoulder always rises before my right even when I consciously try to lift my right. Working on it hopefully this was just 1 bad session. Was really fucking crowded today so I didn't get a chance to even em out with smith machine BTN press as part of my warmup cuz some fucker was on the machine and I hate waiting for fuckers.

Yeah I was pretty pissed about this workout, couldn't seem to fire any muscle right. Getting really sick of this, feel good on the first of 2 days feel like shit the second/feel like shit on pressing days. Since I can't seem to activate my rear delt anymore, I'll just start doing heavy compound movements that give it no choice but to contract and grow instead of fucking isolation exercises that don't seem to work for me anymore.

 

[amounirl]

7-2-15: back

pullover
3 sets

close grip pulldown
8x140
8x160
6x180

BB Row
8x135
6x185
6x235
8x185
12x155

Hammer Strength Vertical Lat Pull Machine
2x8x225

Hammer Strength Lever Row
2x8x225

Chins
3x8

Biceps

8 sets

ok workout.

 

[amounirl]

7-3-15: Shouldaz

Rear Delt DB Row
12x15s flyes
10x25s flyes
8x35s
8x45s
8x55s
15x35s

Face Pull
8x100
8x130
8x160

Rdelt Machine Fly
3x12

Upright Row
3x12x90

Side Raise
12x15s
10x20s
10x20s
10x20s
12x15s

Side Raise Machine
12x25
12x35
12x45
12x55

Rdelt Shrug
3x12

Smith Machine BTN Press
3x12

Close Grip Bench
2x12x135

Alternating RP Hammer curl
3 or 4 sets of 16 (8 each side)

Cable Tri Extension
3 or 4 x 12

Elliptical
20 mins

Good Shoulder workout today, neglected front delts a bit due to time constraint but that might be good for balancing out my delt. Overall happy with this workout. Lookin forward to legs on Monday.

 

[amounirl]

7-6-15: Legs

Good girl bad girl machine
3 sets each light warmup

Squat
335x3/3/3/3/6

Leg Press
225x20
315x20
405x20
495x20
545x20
495x25

1 leg Ham Curl
2x12x40
1x12x50

Seated Calves
15x225
3x12x275
12x225

Good short workout today, been feeling run down so I"m moving deads to my back day.

 

[amounirl]

7-7-15: Chest/Tris/Bis

Warmup Delts
rdelt 12x15, 12x25, 12x35, 12x45, 12x55, 18x35
side delt 2x10x20

Incline Bench
185x6
195x6/8/8
215x4 failed rep 5 lol

Ramy Rdelt Pulldown
2 or 3 sets of 12

Fly Machine
3x12x160

DB Bench
70sx12/12/10/8 1 min rest periods (90% atp regen, yay for NASM learning!)

Chest Dip Machine
2x12

Tricep dip machine
2x12

close grip bench
12x135

Cable Triceps
2-3 sets

Biceps
4-6 sets

Elliptical
19.5 mins gym closed

Good workout, best chest workout in a while actually felt it in my chest! Tris were whatever but I was running out of time.

 

[amounirl]

7-10-15: Deads/Back

Deadlift
455x3
475x2
435x10 PR!!
(135x12 barbell row)

Close Grip Pulldown
100x8
130x8
160x8
180x5 +3 partial reps

Hammer Strength Lever Row
185x12
225x8

Hammer Strength Vertical Pulldown
135x8
225x8
315x8 partials a little more than halfway down

Pullover
2 sets but the second one my right lat had a shooting pain so I stopped, no permanent damage though

Alternating Hammer Curls (rep count is total, half of rep count on each arm)
20x35s
20x45s
16x55s

Forearm Roller
3 sets with 20 lbs

Elliptical
20 mins

Pretty good workout today, was very happy and surprised with this deadlift PR since I'm fasting/cutting! Close Grip Pulldowns I oddly felt a lot in my lats, more so than usual, which is not normally the case after doing deadlifts, maybe I'm getting better lat activation on my deads than previously. Or maybe it was the rows before hand, who knows, but I"m gonna keep deads on my back day for a while and see how it works for me. I'm also gonna switch back to a high bar/low bar hybrid squat because low bar is wrecking my back and hips, shits been mad sore since monday. Low bar squats seem like they're more dangerous in the long run even if it's easy on the knees and potentially has great leverage, I think a hybrid squat would work better for a long femurred individual like myself, cuz I have to lean wayy too far forward on low bar squats.

Everything else was good, I"m tightening up the diet (lower fats esp on carb days, but even on no carb days, to burn more bodyfat) and I"m doing more cardio, aka adding this 3rd day in. Makes sense to do cardio on my no carb day too since I'll theoretically burn more fat. I haven't really been tracking macros but I'm eating 2-3 lbs of meat every night, last night I had about 1-1.5 lb of wings in my first meal along with 24g carbs from lentil soup, 16 oz tillapia in my second meal, and 3-4 eggs with 4-6 oz carne asada, okra, and a protein shake in my 3rd meal, and tonight I had 6-8 oz carne asada with an avocado, salad and 4 oz stew beef in my first meal, 1.5 scoops protein intra workout, 8 oz carne asada with an avocado in my second meal, and in my 3rd meal I plan on having about 2-4 oz stew beef and 4 oz carne asada along with 3-4 eggs and okra, maybe with a protein shake. So I'm getting over 200g protein daily but I've been eating a lot of fatty chicken with the skin on so I'm cutting down on that a bit, sticking with more beef. We'll see where it goes, I think it worked out nicely that I eased into the diet instead of going gung ho 0 carbs right off the bat. Though I might do that next time or the time after, we'll see

 

[amounirl]

7-10: Shoulders

Upright Row
2 or 3 sets of 12x90
2 or 3 sets of 12x110

Side Raise
3 or 4 sets

Side Delt Machine
4 sets

Cable Side Raise (first thing I actually felt in my side delt)
4 sets

Rear Delt on Chest Machine
3 or 4 sets

DB Rdelt Row
2 or 3 sets

Tricep Dips
3 sets

Close Grip bench
185x8/9/10

Tricep Pushdown
3 or 4 sets

Biceps
6-9 sets

Elliptical
15 mins avg hr 150 ish

I don't remember my shoulder workout super well, I forgot to log it that day . I do remember I was sleepy as fuck cuz I ate too much carbs before hand tho.

It was a decent workout but starting with side delts was a bit of a mistake for now, still gotta get dem rear delts huge!

7-13-15: Legs

Squat
3x315
3x345
5x275 beltless

Seated Calves
2x12x90

Calf Press
2x12x50

Abs
3x20

Elliptical
20 mins avg hr 133 ish

Today's workout was kinda wack. Pretty sure I'm accumulating a lot of fatigue because my head has been super foggy lately and I've been a little run down. Ramadan will be over soon and I"ll have a giant 3-5 day refeed then cut for 2-3 more weeks normal style. I don't know how IF works for a lot of guys, maybe I"m just doing it wrong lol, also Ramadan is a bit different since we can't drink for the whole 16 hour fast. But hey if Big Ramy can do it, even if he's most likely on follostatin, gh, test, etc, and maintain his lean 330 lb frame I can do dat shit too. I think next time I need to do my hardcore 7 days of 0 carbs first to get it to work a little better for me. Been doin higher carbs the last few days since I've been feeling so run down but we'll see what happens.
20 mins

 

[amounirl]

7-14-15: Chest

Rdelts
3 sets

Incline Bench
3x5x215
8x185

flyes
12x120
12x130
12x150
12x160

DB Bench
85x12
1 min rest
85x8
1 min rest
85x6

Tricep Pushdown
4x12

Hammer Curl
12x35s
12x45s
16x55s alternating (8 each side)

Elliptical
20 mins

I think I did more than this but can't remember too well. Feeling quite fatigued, so I ate a decent amt of carbs in my first meal tonight and a few in between meal 1 and 2, none in meal 2, and will have none in meal 3. Tomorrow (or rather today, the 16th) will be a light back day, I'll just deadlift 315 at the end of my workout for 3x6 or something. Then a weekend of big eating since Ramadan will be over, then back to cutting starting either Tues or Weds. This time I'm gonna add more supplements (beta alanine, creatine, cla, caffeine, arginine/gaba at night, citrulline/agmatine pre workout, etc) to burn off that last 2-3 weeks of fat at a fast rate while having much better pumps and stronger workouts. I'll also be doing a lot more cardio, but also eating a lot more, to keep that metabolic fire running. Gonna be starting kempo again too. Looking forward to it, bout to get super lean!

 

[amounirl]

7-17-15: Back Day

Lat Pulldown dont remember the specifics
3-4x10-15x100-120 parallel grip and underhand grip

Hammer Strength Lever Row
15x135
2x12x185

Side Raise (between sets of the others)
around 5 sets of 10-15 with 10-15 lbs

1 arm lever Pulldown hammer strength machine

Cable Row
70x12
100x12
120x12
150x10
170x10
190x8
Dayum these felt good

Deadlift tng
8x135
8x225
2x8x315 last set rest pause 15-30 sec then 2 more reps

Pullover Machine
12x60
12x75
2x12x90

Concentration curl
3x16 (8 each side) x 20
2x16x35

Circuit alternating right left seatted curl (sc) and incline bench curl (ic)
left 8x15 sc right 12x15 sc
left 10x15 ic right right 12x15 ic
left 12x15 sc right 12x15 sc
left 12x15 ic right 12x15 ic

Elliptical
20 mins between 150-160

Really great workout today. Ramadan is over and I decided to start taking pre workout again. Felt great to be killin it on pre workout with short rest periods. Took 4000 mg cla, 1g agmatine, 2g arginine, 3g citrulline mallate, 3g beta alanine, about 100-150 mg caffiene, 2 mg creatine hcl, 4 mg creatine mono, 3g glutamine, and i think that might be it before my workout today. Shit was amazing, I had an insane amount of energy and got a pretty good pump and felt everything really well. Best cable rows I've ever had today, felt super strong, probably because even though I was fatigued the rest of the stuff was like a short rest period low weight warmup and then cable rows were heavy and strong. Then I felt deadlifts pretty well in my lats too, doing em more contraction style. Hit some bis then some high intensity cardio with energy to spare. Pre workout is some serious shit. I'm gonna be careful not to spoil myself with too much, only a decent amount while dieting but never on high cals.