My Training Log

[amounirl]

7-19-15: Shoulders and Sweat

Rear Delt Warmup
Hit sets of 8-12 with ascending weight, 15-25-35-45-55. Short rest.

Face Pull
3 sets with ascending weight, medium rest.
12x110
8x130
12x150

Rdelt on Chest Machine
12x75
12x90
12x105
12x120

Upright Row
12x90
12x90
12x110

Side Raise on Low Cable Cross Machine
Light weight short rest high volume, for a pump.
4x12x10
2x12x15

Side Raise Machine
Left Shoulder started hurting as usual so I worked up slow (also as usual lol).
15x25
15x35
15x45
15x55
Felt like I could do 15x65 but I didn't wanna push my left shoulder farther, still hurt just a little bit.

Close Grip Bench
135x12
185x10
225x9! was not expecting this lol
225x2x6

Tricep Pushdown
12x20
12x30
12x40
12x50
12x50

Hammer Curl
12x35s
12x40s
16 alternating (8 each side)x55s

Reg Curl Alternating
pyramid up the rack
10x20s
10x25s
6x30s
6x35s
6x30s
6x25s
6x20s

Pretty good workout today. Back on pre workout although I don't wanna use it too heavily because it's definitely masking my symptoms of fatigue lol. Even though I was fatigued and expecting to be weak I think the addition of creatine and pre workout are helping immensely, not to mention that since I"m no longer fasting my eating is more normal and I'm having more carbs. But everything felt stronger than normal which was really nice. Doing close grip bench after millions of sets of delts is usually pretty weak but today I said fuck it, I'm sick of training this bullshit contraction style I think I"m just gonna go heavy and try to have good form but who cares if my chest works more than my tris, lol. I think being with the daytime crowd helped with that, it definitely is faster paced so I made that good impulse decision lol. World gym is pretty crazy packed but there's so many machines that you can usually get what racks you need. Pretty happy with pump and strength today, hitting some light legs tomorrow.

 

[amounirl]

7-20-15: Legs

Seated Calves
12x225
3x12x275
12x225

Calf Press
3x12x135

Standing Calf Raise
3x12x135

1 leg ham curl
4-6 sets

2 leg ham curl
4-6 sets

Leg Press
2x25x4 plates

Hack Squat
12x135
12x225

Beltless Low Bar Squat
225x8/8/9

Quad ext
3 or 4 sets

Good Girl bad girl machine
3x30 each

Abs
2 sets

Good workout today, very sweaty, lots of volume, but low intensity which was nice. Decent pump and good burn, actually went near/at failure on hamstrings and calves. Just taking it easy on quads cuz im getting knee pain and fatigue. Going to kempo tonight for the first time in a long time. Should be interesting.

 

[tj124]

Some times less is more. How long are you in the gym for?

 

[amounirl]

7-23-15: 3 a day

Deadlift
495x3
445x8

Cable Pulldown Close Grip
8x100
8x130
8x150
8x160

Hammer Strength Row
12x1 plate
8x2 plate

Pullover
1 set

Vertical lever pulldown
2 sets

Cable Row
1 set

Then went to kempo from 2:30-3:30 and again from 7-8:30. 3 short workouts today, interesting. I feel acomplished. Deads weren't super strong but im obv pretty fatigued right now. Just gotta wait till next mon on leg day to deadlift again.

 

[amounirl]

Some times less is more. How long are you in the gym for?

Pretty long, about 2 hours on average, u think i might be overdoing it? I might agree with you, after this cycle of training is over (strict cutting) in a little under 2 weeks I'm going to reduce my volume/exercises and see if it helps. Def feeling quite fatigued right now.

 

[amounirl]

7-25-15: Shoulders

Rear Delt Fly/row
3x12x15s fly
3x15x35s row

face pull
8x100
8x130
12x150

Rdelt Cable Fly
3 or 4 sets

dips
4x12-15

Rdelts between dips
3x8-12x15s

Upright Row superset
3x12x90 followed by 3x8x15s side delt raise

Side Delt Cable Fly
2x12x10
2x12x15

Side Delt Machine
15x25
15x35
11x55

Had to end the session quick in 1 hour because I was running out of time before kempo. Ate a tupperware meal at 11:30 then went to kempo and had one of the most insane cardio sessions ever. First we did 2 sets of box jumps 15 and 21 reps, then 2 sets of pullups, 10/6, then 20 sec on 10 sec off for 11 rounds freestyle hitting the bag, 15 kettle bell swings with 35 lbs, then 2 3 minute rounds of sparring. Then another set of box jumps (15) and pullups (15), then 3 mins of ground and pound on the bag, 2 3 min rounds of ground and pound (grappling and striking), then to finish up some more box jumps and 1 arm kettlebell swings with 20 lbs. My heart rate was going crazy and I sweat a ton. I drank almost between 1/2 and 3/4 gallons of water in the 3 hours between the gym at 10:30 to finishing kempo at 1:30. Crazy stuff. Then went to a family picnic, wasn't rlly much clean food so I just ate some chickpeas and watermellon, which was the only clean thing clean, this was between 2-3, then made myself 8 oz tillapia and 1 cup of whole grain pasta when i got home at 3:30. about to eat again now that it's 6:30, peace, today is a great day.

 

[amounirl]

7-27-15: Legs

Squat
8xbar
8x135
5x185
5x225
3x275
3x315
3x345
3x365
5x315

Seated Calf Raise
12x135
15x225
2x12x275
12x315
12x275

Donkey Calf Machine
2x12x120

1 leg standing ham curl
12x30
9x50
8x60
8x70

2 leg laying ham curl
8x50
8x90
8x120

Vertical Leg Press
20x135
12x185
15x225

Good Girl Bad girl machine
3 sets of 30 each

Sit ups
2x20 contraction style

Elliptical
20 mins 136 avg hr 200 cals burnt

Very good workout today, I was surprised because I woke up looking very flat and watery today, despite eating perfectly yesterday, which was demotivating, but when I got to the gym I felt motivated to fix it. Idk if it's the hip mobility from agile 8 which I did on thurs and sat last week, or the fact I followed ben pakulski's advice and did a few light sets of ham curls before squats, or if it was the box jumps from kempo, but my squat felt great. Actually, the 15 knees to elbows (I think I forgot to mention on Saturday's log post) had my abs rlly sore yesterday and probably aided with stability today. But overall my squat felt great, strong, tight, and perfect technique, I think it's a combination of everything plus the deloadish week I took last week, and the fact my hams have been getting some good consistent work the last few weeks. Warming up the hams with light weight was great too, will def always do this now, for deads too. Hams r important.

Oddly enough I got a ton of activation in my outer sweep aka vastus lateralis, which I usually don't get. The first time I did low bar squats this summer, where my form felt equally perfect with 315, I got that same activation, but since today I used 50 lbs heavier, my VL is really really sore right now. I love going heavy (when my technique is good), squatting today was really fun, I'm glad I decided to reduce the volume and go heavier on my power movements. Feels really really good. Very happy with today's session.

 

[amounirl]

7-29-15: Bench

rdelt row
12x35
12x45
12x55

Incline Bench
185x6
195x8
215x10 GREAT
195x10

Face Pull
2x12x120
10x150

Dips
12/12/12/15 with rdelt flyes between sets

Flye Machine
20x100
20x130
20x150
20x170

Tricep Extensions
12x40
12x50
12x60
12x70
12x60
1 arm
2x8x20
12x10

Elliptical
20 min

Pretty damn good workout today! I wouldn't have expected today's workout to have gone so well because I went fishing and threw up on the boat yesterday, which threw my diet off pretty hard, and I woke up late today and had a small breakfast, but I felt very strong on everything, like I had great leverage. Been looking watery and flat lately which had me concerned but apparently my strength is more than there lol. Very happy with that incline bench PR, previous PR is 8 reps I think. Workout was short but good, seems to be the trend lately, I'm glad I'm following that suggestion and not doing too much, just focusing on the more important movements. But I feel like I switched to doing too much over time because when I was cutting hard I couldn't go as heavy, so I had to make up for that somehow, I did overdo it a bit though. Now I can go heavy and gain well from that, while doing lots of cardio and leaning out, I'm eating about 300 carbs a day on average, some days 200 other days (more rare) 400+, but most days around 300. Protein is high as well, 200-250g per day, fats are usually fairly low (50) but some days, esp low carb days, higher (100-150). I'm eating about 2500-3000 cals a day but burning a lot thru cardio, cardio after lifting burns about 200 cals, kempo I'd estimate burns 500-600 cals, and I'm going to kempo about "three and a half" times per week. I think my body is just watery because it's adjusting to the diet/creatine/cardio, plus being in SD, plus the heat, but soon it will prob dry out on its own. There's no way I gained fat, but the wateriness is helping a lot with strength, creatine+bloat is a miracle. It's fun lifting heavy again!

 

[amounirl]

7-30-15: Back

BB Row
135x8
185x8
225x8
275x4
245x6
185x12
225 felt so easy that I decided to go too heavy, after 275 my technique felt kinda fucked on the rest of my sets/exercises

Weighted Chin
2x6xBW
6x25
5x45

DB Row
8x35
8x45
8x60
8x75
8x85

Close Grip Pulldown
8x130
8x150

Lever Row Machine
8x1 plate
8x2 plate
12x2.5 plate

Pullover Machine
12x60
12x75
12x90
12x90
15x105

Concentration Curl
16x20
16x25
16x35

EZ Bar Curl
4x8x75

Cable "Front Double Bi" Curl
2x12x30

Ok Workout today, I felt really strong so I went too heavy on BB rows which fucked with my technique and made me not able to produce maximum tension in the lats this workout. Oh well, still got some ok work in, now I know better for next time, work up slow on BB rows.

 

[amounirl]

8-1-15: Shoulders

Forgot to log this but basically just did a few exercises for rear delt, a few for side delt, but wasn't really feeling it too well, then I did close grip bench press 2x8x225 so that was decent, some more tris, some forearms, then that's it, went to kempo and had a good cardio/conditioning workout

Today though I had a really crazy ass boxing session from Ramzi Hassan, he was lightweight champion in the 90s, he's a family friend and also my friend's dad. I started with treadmill, 13 mins of running then some hiit, to warmup, then punching combinations till exhaustion, some jumping drills and some push up drills, then every ab exercise imaginable. This is the hardest ab workout I've ever had, and a ton of cardio too, crazy stuff. He offered to have me train with him 3 times a week since he sees potential in me as a boxer, but I have the hunger a boxer like him does towards boxing, towards powerlifting and bodybuilding, so I'm gonna keep martial arts as my side hobby, lifting is my passion.

I also ate 4000 cals today to make up for the ~800 i probably burnt during that session. 1400 cals of it was in n out, 2 double doubles and a fries!

8-3-15: Squat/legs

Squat
3x315
3x355
3x375:

Cleans
3x3x185

Leg press
3x20x225

Good girl bad girl
3x30x60/70/80

Decent workout today. I've been feeling incredibly fatigued especially after that crazy boxing session yesterday, I thought I could eat my way into recovery but it looks like I'll just have to lower the crap out of my volume. Was happy with today's workout, even though I had been planning for weeks to do deadlifts today, I decided to do cleans instead and do deads on thurs, to avoid injury. No reason to attempt a deadlift rep pr with 455 while cutting, fatigued, with sore legs abs and back, it's just a stupid idea, even though I wanted to. Friday.

8-5-15: Chest!

Rdelt row
4 sets

Incline Bench
185x5
205x5
225x9!!! 3 rep PR:

face pull
4-5 sets

Dips
BWx3x12
BW+15x12

Cable tricep extension
6x12x40/50/40/40/30/30

alternating with

concentration curls
7x16(8 each side)x25s/25s/35s/30s/25s/20s/20s

Elliptical
10 mins increasing intensity 140-160 HR

I made a mistake today. I left for the gym 30 mins late, at 2:30 instead of 2:00 and wow, it made a huge difference traffic wise. Normally if I leave at 2 I get there at 2:15, but traffic was terrible and I didn't get there till 3:00 lol. So I had to do a shortened session because traffic also gets pretty bad if I leave after 4:00, I ended up lifting from 3-3:55 and leaving at 4:05. Very happy with the PR though! I was barely expecting to get 8. Got some really good tri and bi work after, though I didn't do more for chest beccause everythign I tried after dips made my left shoulder hurt.