My Training Log

[amounirl]

8-7-15: Deadlifts

All I did on Friday was deadlift lol, tried to do some pullovers, some pulldowns, some curls afterwards but this set broke down every muscle fiber in my body it felt like. dayum:

Deadlift
135x3
225x3
315x3
405x2
455x2
495x2
455x9: in case you missed the earlier link HUGE PR!!!
455x1 (form degraded significantly on the 9 rep set, in fact it even started out bad, so I did 1 good rep to enforce good technique. it felt like a max because i was so fatigued from that big pr set

And then tried to do some shit to no avail lol. Didn't workout Sat or Sun so today (Monday) I was primed to hit some heavy ass lifts:

8-10-15: Full Body "Pre Vacation" Workout

Squat
barx5
135x5
225x3-5
275x3
315x3
395x5!!!! HUGE PR!!!

Bench
barx15
135x12
185x6
225x5
275x6 good set, no video, gotta have my music, and I don't look swole when I film my bench from the ground lol. I'll be hitting some bigger numbers and posting vids after I get back from vacation

Pendlay Row
135x8
185x8
225x8 decent form
245x5 sloppy
155x20 reg bb rows (without resetting bar on ground, constant tension)

attempted some pulling exercises
nothing significant, just some bullshit pullovers, face pulls and behind neck pulldowns lol

Side Laterals
12x15s
10x25s

Rdelt fly machine
12x75

DB seated Overhead Press
3 sets of 5 both arms then 10 alternating (5 each side) with 35 lbs. trying to stimulate some overhead stability adaptations

Chest Flye machine
12x120
12x150

Bicep curl
2x12x95

Tricep skullcrusher
12x95

Concentration curl
16x30
16x35

Tricep kickback
2x12x15 both arms

Seated Calf Raise
20x135
15x225
20x225

Good girl bad girl machine
1 set of 30 with 80 lbs on each

Abs
20 incline sit ups
30 russian twists
15 incline sit ups with a 25 lb plate

Elliptical
20 mins 149 avg hr 158 top hr 200 cals burnt

Good workout today, gonna be out of town for a family weeding weds-mon so I don't know how good the hotel gym will be. Incidentally I also passed my NASM certification test on Saturday so I after I graduate I can become a personal trainer to start my life in the real world with a decent paying job, that I'd be good at, with plenty of room for advancement. Overall pretty excited for what's to come, gymwise, even if certain things in my personal life aren't going too well.

But anyways, back to what I was saying earlier, I hit some heavy lifts and a whole body session (with what little energy I had after heavy squat bench and rows) today because I won't be in a real gym for pretty much the rest of the week. It'll be a good break for my body. Looking forward to getting back in though!

 

[amounirl]

8-19-15: Squats n Deads n Legs

Squat
barx8
135x5
225x5
275x3
315x3
365x3
405x4!!!! alltime PR!

Deadlift
barx5
135x3
225x3
315x3
405x3
455x3
505x2
465x5:

Leg Press
225x20
315x20
405x12
495x12
585x12
635x12
675x12

1 leg ham curl
12x40
2x8x60
8x70

Seated Calf Raise
1 plate x 20
2 plate x 15
3 plate x 12
4 plate x 8
3 plate x 12
2 plate x 15

Standing Calf
120x12
135x12

Hammer Curl
2x12x45s
16x55s alternating (8 each side)

Elliptical
20 mins at average 149hr (range 135-162) 210 cals burnt

Fun day today, first time back in the gym since last monday, felt weak and lazy at first but after warming up I felt good. Pretty stoked on my giant squat PR! Deads were nothing special but I'm planning on increasing by 10 lbs per week and doing 5-8 reps, though past 495 just 5 reps, gotta increase my deadlift frequency without sacrificing too much intensity. Doin em after squats will help me be more conservative.

 

[amounirl]

8-20-15: Chest tris

Rdelt DBs
12x15s
12x25s
3x15x35s

Incline Bench
barx12
135x8
185x5
225x3
255x2
275x1 PR
285x0
275x1:

DB Bench
50sx20/12

Dips
1x12

Flyes
12/12/15

Tris
5 or 6 sets

Bis
5 or 6 sets.

Then went to kempo. Kinda sux goin to kempo early on thursdays and having to rush my bench workout but im just doin it this week and next week because I have a belt test next saturday.

Today's workout was ok, I didn't feel too good but oh well, hit 275 the first time but the vid sucked so I tried 285 but this dude walked right in front of my camera! And I missed the rep, maybe I could have gotten it if I hadn't been distracted. So I hit 275 again and got a decent vid. I'll be doing a 4-8 week wave of flat bench now so we'll see how that goes. I'll prob do 3-4 weeks then a deload, then another 2-4 weeks, then switch it up either rep wise or go back to incline. I seem to get good carry over so maybe I"ve finally found a way to increase my bench lol.

 

[amounirl]

8-22-15: Back

Pullover
12x25 laying across bench
12x35 laying across bench
12x50
8x70
5x105
8x90
12x60 laying across bench

or something like that, not 100% sure what I did after 5x105

Lever Row Hammer Strength
12x135
2x12x225

(machine pullover)
12x40

Parallel Bar Pulldown
12x120
2x8x150

Cable Rows
12x100
10x120
8x150
8x180

Zottman Curl (db bicep curl on way up, rotate dumbbell under control, reverse curl on way down)
16x20s alt
16x25s alt
reversed (rev curl up reg curl down, also called "hammer of thor") 16x20s

Grip exercise (holding barbell behind back for time)
12 sec x 135
12 sec x 225
4 sec x 315
14 sec x 275

And that's it for today, then I went to kempo and did 3 sets of box jumps, 1 arm kettlebell swings, jumping pull ups, and some other exercises here and there, plus 3 rounds of sparring and 3 rounds of hitting the bag, great workout, at first I was kind of fighting like shit but at the end I did well. I'm tiiired after all this!

 

[amounirl]

8-24-15: Shoulders and Arms

Rdelt Flye
12x20
12x25
12x30

Behind neck Pulldowns (for rdelt)
12x100
12x120
12x140

Rope Face Pull
12x80

Upright Row
12x90
12x110
12x120
12x110

Side Delt Raise
12x20s
12x25s
12x30s
10x35s
12x20s strict

Side Delt Machine
12x25
12x35
12x45
12x55
15x65

Barbell Seated Press
6x95
5x115 both sets irritated left shoulder so i went dbs

DB OHP
45sx10/16/16 alternating (5/8/8 each side)

Cable Tricep Ext
20x20
12x40
12x50
12x60
8x70
15x40

Zottman Curl
3x16x25s

Cable Curl
8x50
20x30

Elliptical
15 mins avg hr 149

Dips
BW x 20/15

Chins
5 reps

Tri kickbacks
2x12

incline bench preacher curl 1 arm
20x20 both sides

Good workout today. Got an insane delt pump and decent arm pump esp forearms. Weighed in at 211 after my whole workout.

 

[amounirl]

Woops I've been lagging on logging the last 2 workouts. Before I hit back today, I better get these two down in the books.

8-26-15: Legs

Squat
325x3
375x3
415x3 10 lb PR. No video, needed my music! I prob should have though because my form was def off...

Deadlift
465x2
515x2
475x5: vid because I never have my phone in my pocket on deads haha:

Seated Calf Raise
3x15x225

Calf Press
12x95
12x145
12x165
12x145

good girl bad girl machine
4x30 both

Good workout wednesday, I was feeling pretty overtrained though so I'm cutting down on the volume a bit. It's probably because I've been going to kempo 4 days a week which definitely cuts into my recovery ability, I've been working hard to prepare for my belt test, plus i'm not eating enough carbs. Thankfully today, the day of my belt test, I've been hungry as a mofo and already had 3 small meals between waking up early at 6:30 am (for the test) and right now, 11 am. Normally I've only had 1 medium meal by this time. But back to thursday:

8-27-15: Bench chest shoulders tris

Brought my 13 yr old brother to the gym on thurs, it's his last week of summer and my mom and I thought it would be fun for him to get a little workout in with me. I just had him do light weights, high reps, and stabilization tempo (4/1/2), but I also had to modify my workout and slow down a bit to accommodate and teach him. I think it's good though that I did less because it makes it easier for my body to recover.

Rear Delt Machine Warmup
2 or 3 sets

Bench dumbbells for my bro
225x8
245x8
225x11 (12 prob would have been failure)

Face Pull
3 sets

Fly Machine
20x120
20x150 + 8 push ups
20x180 + 8 push ups (workin dat stability-endurance superset training along with the bro)

At this point I had my bro do some lunges, but he was getting pretty tired. I guess soccer endurance doesn't necessarily carry over to lifting haha. So he took a break and I hit some light delts and a little more chest n tris

Upright Row
3x12x90

Rdelt Fly
3 sets

Dips
2x12

Zottman Curl alternating
24x15s
20x25s
16x40s
16x35s

It was nice going heavy on these, with the longer rest periods and lower volume I was able to push the weight a bit. I still prefer keeping it light and super controlled though. My brother did leg extensions and leg curls while I did these, he wanted to get some more legs since his focus is soccer.

Tricep Extension superset with Tricep Kickbacks
3 or 4 supersets

And then we were running late to meet with my mom for lunch so we cut it off there. It was nice taking it a little slower and lighter and supersetting on tris because I actually got some really good contractions in the long head. Overall felt good with Thursday's workout afterwards, even though during it I was a bit frustrated at the slowness lol.

Today I had my belt test which was a nice way to start the day, from 7:30 to 9:00 am. Got to the rank of Green with Brown Stripe in kempo, my first belt test since I left for college 3 years ago. Looking forward to pursuing black belt after I graduate.

 

[amounirl]

8-29-15: Back

Pullover with DB
8x25 across bench
8x40 across
8x65
12x75
12x85
10x95
8x50across bench again

Low Row Machine
12x135
8x225
12x185

close grip pulldown
8x120
2x8x150

High row machine
12x135
12x185
15x225
15x275

Vertical Pull Machine
12x135
2x12x225

Biceps and Forearms
about 10 sets

good workout!

 

[amounirl]

Had an ok shoulder workout on monday, and had a crappy leg workout today. I just couldn't get my core tight so I stopped at 275 on squats, my right lower back was hurting. Managed to push thru deads pain free, 505x1 flew up very easily, but 525x2 was hard, couldn't keep my core tight, and 485x5, my grip was slipping and my form got fucked up pretty bad, my back contorting and shit. Still got in the sets so that's better than nothing, but I almost wish I did nothing because today's workout sucked. I took a muscle relaxant on saturday which may be the reason my core and grip felt weak, residual effects. Bummer, oh well, at first I was really bothered by today's bad session but in the grand scheme of things, it is what it is and I probably just jumped into heavy lifting a little too quickly and burnt myself out. So tomorrow I'm gonna do a low rep medium volume bench workout to work on my technique a bit, and a few assistance exercises, sat I'll start incorporating some front squats for more core/quad/staying upright work, and then I'll ease into a routine similar to the 3 day routine I did last year with great results, run it for a few weeks.

 

[amounirl]

9-3-15: Bench

Rdelt Lateral Raise
12x15s
12x25s
12x35s

Bench
255x3/5/5/8/3

Incline bench
3x12x135

Btn pulldown
2x12x120

Chest Flyes
2 sets machine
2 or 3 sets cable

Tris n forearms
3 sets tris
1 set forearm

Elliptical
20 mins 200 cals 130 avg hr

forearms n tris
2 or 3 sets forearms
2 sets tris

Kinda meh workout today. My bench was really uneven, my left shoulder is just so much tighter than my right one. There are so many factors that go into that, playing guitar, playing computer games, holding the left punch out when practicing traditional basics in kempo class, getting submitted mostly on the right arm/shoulder (loosening it up) in jiu jitsu, the fact the steering wheel is on the left side so the left elbow has nowhere to go, smothered by the door, when driving, having more neuromuscular control on the right due to being right handed, etc etc. It's kind of funny, and kind of infuriating, lol. This world seems to be just designed for uneven shoulder problems in a way. But whatever, I'll figure it out. Sometimes I can get it even, maybe just today was worse because I played guitar in the morning when I normally don't.

So I guess I'm in that end of summer lifting slump. No use getting pissed about shitty workouts and my lack of intensity. I just gotta take it easy for a bit, let this "seasonal" mood pass, and let my cns recover.

 

[amounirl]

9-5-15

Front Squat
8xbar
5x135
3x185
3x205
3x225
3x225
3x225
3x225 hi bar back squat
2x3x275 hi bar back squat
3x225
and maybe another set of 3x225 i think

Pull Ups
3x5

Upwards lever row hammer strength
12x135
12x225
12x315

Lat Pulldown
3x8x120 superset with behind back pullover thingy 3x12-20x25 lbs

Cable Pullover
10x40

Rdelts
3 or 4 sets superset with machine overhead presses light and hi reps, just trying to fix my overhead movement pattern on the left side

Side Raise
5 sets

Stretching
5 sets of 30 sec on left front delt 3 sets of 30 sec right front delt

Decent workout. Got a lot of good quad volume in which was nice, but not very high intensity so easy to recover from. I think I'm gonna do this to warm up for deadlifts on my deadlift day in this new training style. Then I hit some back which was ok, and some ok delts, but my left front delt was getting pretty tight.