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My Training Log

3-7-13: Front Squat/Inclines

Front Squat
8x260 (25 lb PR)
3x300 (25 lb PR): Front squat 300x3 - YouTube
2x315 (40 lb PR): Front squat 315x2 - YouTube

Inclines
worked up to 8x185 (10 lb PR)

Rear Delt Raises and upright rows
a bunch of sets between sets of other stuff, probably at least 5 sets of each, most 10 reps, some as high as 20-30

Lat Pullovers
5x10x50

Pretty solid workout today. So that girl who I got pissed off about on Monday, I finally got her off my mind then out of nowhere I see her at the gym today. I've never seen her at the gym before, the entire 5 months I've been training here. I was happy with my 260x8, she left in the middle of the set and either didn't see me or was avoiding me, but seeing her inspired me to go heavier, I jumped up to 300 and smashed it for 3 (last rep paused), but I was still pissed off, so I hit 315x2. I got videos of both. Was still residually pissed off so I went hard on inclines, got a 10 lb PR, 185x8. Was really drained after blowing my load on the first 2 exercises, and my left bicep has felt a bit funky since benching on monday, so I didn't want to go heavy on chins. In fact, even nonweighted chins hurt. So I'll need to stretch that out and take some fish oil. I just did some lat work instead. Then I also did some upper back/rear delt work sporadically between sets.

Also feeling a bit under the weather. I no longer have access to a scale but I'm probably hovering around 200. Abs are smoothing out a bit but that could also be because I mixed a big serving of creatine into my protein shake yesterday. Only took it just that once, just for the hell of it, just for the GH benefits. It might have helped me hit these PRs today but I don't know. Doesn't matter, I'm just gonna keep lifting hard and getting stronger, that's my primary goal. I've been slacking on the cardio though, might do hill sprints tomorrow if I feel like it, which I probably won't. But I need to find some way to do cardio.

I guess the positive from the whole girl situation is it's giving me a lot of fuel for the gym. And I've realized I"m just going to have to accept her for who she is, accept myself for who I am, and accept the situation for what it is, and stop trying to change things, and just go with the flow. Just 1 more heavy session on Saturday, might bump that back to Sunday if I'm feeling too sore on Saturday, and do cardio on sat instead, then deload next week, where I'll be making up for the lack of volume work this week.
 
Congrats on all those PRs man shit lol. You're just getting stronger and beastlier, very inspirational to me!

Sent from my SPH-L710 using EliteFitness
 
Also dude, you need a talk to anyone about this girl drama hit me up. Guys like us can tackle these brutal workouts but the right woman can bring us to our knees. It's great workout fuel but outside of the gym it eats at you. So I'm here for you If you need me man.

Sent from my SPH-L710 using EliteFitness
 
3-10-13: Deads/OHP

Deads
worked up to 3x485, 20 lb PR/1 rep PR

OHP
worked up to 6x155 matches 6 rep PR

Barbell Rows (45 degree angle)
at least 5 sets of 10 with 135 along with 2 sets of pendlays

BTN Press
2x10x65
2x15x65

Low Bar Squat
10x245
5x275
6x315

Rear Delt Raises and Side Raises
3x10x10s

I think that's everything. Pretty good workout, lots of rage going in today. Worked up to a PR on deads, just took my time warming up and felt really solid by the time I got to my top set. Did 2 sets with each weight up to 4 plates, then went up to 455 and did 1 set, then did my set with 485. On the first of the 2 sets with each weight I'd focus on technique, and the 2nd I'd focus on exploding. Really works well for warming up deads. And I stretched a lot between sets as well. Probably my best technique on a PR ever, first 2 reps were perfect, I could tell I rounded a bit on the 3rd rep but not even that much, so it was still pretty solid. OHP was all right, something felt really off with my technique, I"m not sure what, twisted a bit on the 6th rep. Still managed to match my PR though so I can't complain, especially considering I weighed 198 this morning (gym finally got a scale again!), and had just PR'd on deads.

Decided to do some rows with the goal of helping my deadlift, hit the lower lats a lot more the way I was doing it as opposed to pendlays. Did some pendlays too for good measure. I was actually planning on doing the deadlift style rows between sets of OHP then pendlays between sets of BTN press, but that was a bad idea because pendlays and BTN press both hit the upper back hard so they were interfering with eachother. Next time I'll switch the 2, pendlays between OHP and deadlift style rows between BTNs. So I ended up not doing as many sets of pendlays as I'd planned. Still, got a really good shoulder/upper back pump from BTN press, and without tearing up my shoulders too much. My left shoulder is so bad though, the bicep where it attaches to the shoulder is all tender and sore all the time, my left rear delt doesn't exist, and my left front delt is even more overdeveloped than my right one. Been trying to up the upper back volume a lot to fix it but it doesn't seem to be working. That's all I can do though, so I'll keep trying. I think light BTN presses focusing on keeping the bar even will help, so I'm going to keep doing those.

Then I decided to low bar squat instead of doing GMs, felt pretty good, was only planning on doing 2x10x225 but I did 5 reps with 225 and it felt so easy. So I jumped up to 245 to do my 10 rep sets with that instead and then I got inspired to go heavier. So I just went up to 315 and was only planning on doing 3, but the last bit of rage I had this morning that I hadn't vented yet came into play and I busted out 3 more reps. Then I just hit shoulders kinda half assedly and called it a day.
 
Also forgot to mention that the run I did yesterday is the longest run I've ever done since middle school, maybe even in my life, just under 2 miles.
 
3-12-13: Squat/Bench Deload

Squat
4x5x225

Bench
2x5x185

DB Bench
4x10x75s

1 arm DB Rows
3x5x75s

Rear Delt Flyes
3x10x5s pause at top

DB Inclines
20x50s

DB Rear Delt Hang/swing
20x50s

BS Day today. Definitely needed the deload, even the low numbers I was lifting felt heavier than they should have. I'm also still really sore from Sunday. Sleep has been off these last 2 days for various reasons but hopefully tonight I can sleep well. Just wasn't feeling it at all today, training was mediocre, but I"m not worried about it because it's a deload day. Still, I need to fix my shoulder problems, my left shoulder especially is super messed up right now.
 
The gym in my dorm opened up again today so I went in and did an upper body pumping session. Just a bunch of random movements with a focus on the side delts and back.
 
3-15-13: Front Squat/Inclines/Chins Deload

Front Squat
5x165

Inclines
3x10x135

Chins
4x6xBW

Ham Curls
4x10x60

Dips
3x10
1x20

Rear Delt Work
4 sets of 10-15

Another easy BS session, I never like deload weeks. It takes the fulfillment out of the gym so it's just going through the motions lazily. But it's something I"ve definitely needed, physically and mentally. Left bicep surprisingly felt good on chins. I probably should be eating more but my whole schedule has been thrown off by several factors, including the fact that it's finals week. So I busted out a good set of dips just to not feel like a pussy. Plus there's a few things that have been marinating in my head, like the fact that somebody filed a lawsuit against one of my best friends for something he didn't even do, that somebody else we know did. They got the dean of our school to ban him from the dining hall we usually eat at, and from 2 of the dorms here, one which one of our other good friends lives in that we like to visit. So I put all that anger into that set, gotta have a way to vent somehow. But yeah, just one more deload day on Sunday, then real training on Tues, then I'm going home on Thurs! Overall life is turning around well, especially compared to last week.
 
3-17-13: Deads/OHP

Deficit Deads
worked up to 5x365 with a 1 plate deficit

OHP
5x5x95

BTN Press
15x65
3x12x65

BB Rows
4x15x65

Rear/Side Raises
3x10x12.5s or something like that

Last BS day today. Decided to do deficit deads so I wouldn't feel like a total pussy. Somebody complimented me on the weight I was using and I got embarrassed because this is barely anything. OHP just did a few leisurely sets, then BTN presses I took a little more seriously. BB rows were BS but that's fine, and I actually got myself a good side delt and lat pump. Tried doing side delts with my shoulders hunched over which actually worked pretty well to take the pressure off the front delts. For too long I've been neglecting my side delts and it's time to make up for lost time. I'm starting to look bigger as a result though so good stuff,been doing lots of upright rows in the little dorm gym. Got a little rage into this session but not as much as what I was putting in last week. Wasn't necessary anyways. Real training coming up on Tues.
 
3-20-13: Squat and Bench

Squat
2x5x335

Bench
2x10x185
2x245 paused

Pretty BS session today. Mentally burned out from finals and all that.

3-22-13: Chins

Chins
4x6, 1x8

Side Raises
5x10x5s

Also another BS session while I find a gym that can give me a 1 week pass.

So this week was just bullshit: I'm slightly worried because I did a deload then a BS week, but I"m going to be starting a new routine on Monday because somebody stronger than me, even though it's most likely genetic, called me out on not training enough. He trains 6 days a week so I made a new 6 day routine for myself that I"m going to try. I'm also gonna try to get a bike so I don't have to walk to the damn gym 6 days a week. He also uses creatine so I"m gonna get on the creatine come wednesday, load till sunday then keep a maintainance dosage throughout the next few weeks. It's a win win situation, either I get to make some crazy good gains or I get to prove him wrong and prove that at least for me, I'm training smarter, not harder. But maybe I haven't been training hard enough, who knows. This is a good opportunity to do some bodybuilding stuff too. Anyways lookin forward to that.
 
*Does 335 lb squats, calls it a bs session....*

Haha just givin you shit man. I feel you on school... Enjoy your spring break dude. Means more time to hit it hard, if ya ask me :D how'd finals go?
 
Haha yeah it was just BS cause I meant to do more stuff but time ended up cutting me short :P. Finals went pretty well, set the curve for my Astronomy final, did well on my final writing project, and totally bombed chem and chem lab, but it's no big deal cause I"m switching my major to econ.

3-25-13: "Heavy" Squat

Beltless Squat
315x5
rest 20 sec
315x2, 225x6

Curls
10x65 strict
8x95 cheat
2x10x45 reverse curl

Quad Extension
4x12

Hamstring Curl
4x12

Seated Calf Raise
5x10

Behind back wrist curl
5x20x40 lbs

Decent session today. Was good to get back in the gym. Squats were a bit weak since I didn't have my belt but it's no big deal, did some rest pause/drop setting to make up for it. For some reason my narrower stance felt way stronger even though I still feel it more in my hamstrings. Not a bad thing though since it takes a lot of the pressure off my hips and low back. Curls were disappointingly weak, but I've never really trained my biceps directly so I'm not worried about it. Quad extensions were BS as usual, just focusing on the outer sweep not focusing on weight, although I should go heavier, it just stresses my knee if I do. Ham curls: the hamstring curl at the gym I trained at was the worst thing I've ever used. Terribly designed machine. But whatever I'll manage, it's only 1 week. Calf raises were solid, on my 5th set I found the perfect position for a solid contraction. Was limping afterwards. Then did some wrist curls, should have gone heavier but I guess it's not a bad thing to start light so I don't injure myself. Part of the weakness today may have been that I got a blood test and 2 immunization shots earlier today, but I'm not gonna blame that. It's no big deal, this is just my introductory week to my new routine.
 
You talk about feeling it in the hams and reminds me of an article I read. Not sure where or who but said that the trick to breaking plateaus or whatever is to learn how to engage the hamstrings. If yours are really strong already the narrow stance may help engage them easier. Not sure wish I could find it again and re-read it.
 
Yeah a lot of powerlifting articles recommend using the hamstrings more on squats, off the bat I can think of Dave Tate's iron evolution. The reasoning behind it is that most people just squat with their quads, as opposed to engaging their glutes and hamstrings aka posterior chain (includes the back too), which is really inefficient considering they're only using 1 big muscle group out of the 3 in the lower body. But yeah I wouldn't say narrow stance necessarily helps me activate my hamstrings more, I'd actually say it helps me activate my quads more at the expense of the hips, since I used to be a low bar squatter I got really good at using my hips and really bad at using my quads. I started getting back and hip problems because of all the strain low bar puts on those areas, combined with my inadequate flexibility to low bar squat without buttwink. But yeah, narrow, high bar squatting, while the ROM is much bigger, doesn't drop off my strength and feels a lot more comfortable, while more evenly developing my lower body so I"m gonna stick with it and do GMs to supplement anythign I'm missing out on, unless I get knee problems from high bar close stance.
 
Nah I hate powerlifting style squats. My femurs are so long that it's just incredibly uncomfortable for me. Did em for 2 years and decided fuck that. Oly style my strength doesn't drop off and it's a lot more comfortable.
 
3-26-13: Shoulders/chest

Incline Bench
3x6x155
12x155 (PR over 135x10)

Non Strict Face Pulls
3x10xheavy last set drop setted followed by 10-12 light reps strict

Behind Neck Press
2x15x75
2x15x65

Rear to Side Raise superset
3x10x15 lb DBs not strict last set followed by drop set with 5 lb DBs strict

Cable Cross Pull Side Raises
3 or 5 sets of 10 with light weight strict

Low pulley chest flyes
3 or 5 sets of 10 with medium weight fairly strict but bent arms

High Pulley chest flyes
3 or 5 sets of 10 with light weight strict

Strict Face Pulls
3x10xlight

Great session with my 9th grade video film teacher. He's been lifting hard and is about 10 lbs lighter than me but his upper body is about the same size. Fun stuff, made a lot of muscles burn like they haven't burned before or haven't burned in a long time. Also got a PR on inclines by accident. Might be the creatine though.

3-27-13: Back

Deads
worked up to 3x3x405 no belt

Chins
3x6 strict
1x10 not strict but not kipping

Barbell Rows deadlift angle
5x10x135 not strict but not cheating either, movement initiated by the lats and minimal swinging

Lat Pulldowns
3x10xBS weight

Didn't have my belt so I couldn't do any serious deads. Still, I think this is the heaviest I've gone without a belt, either ever, or in a while. Upper body is incredibly sore today and lower is slightly still sore from monday, except my calves which are still really sore, don't know how sore I'll be tomorrow. Pretty stoked because my shoulders, chest, and biceps haven't been this sore in a long time, and I don't think my shoulders have ever been this sore. Hit the back decently today but not as hard as I hit everything yesterday, wasn't feelin it today so session turned to BS pretty quick. Really liking this non strict form stuff though, I can get way sorer, especially in hard to hit muscles, not to mention it's a lot funner. While soreness isn't necessarily an indicator for growth, it's still exciting to know i"m hitting these muscles I had trouble hitting before. Was cramping a bit in kempo today probably just due to dehydration compounded by creatine usage. Just 5g/day. I don't know if it's the 4 or 5 doses of creatine I've had so far or if it's the more bodybuilding geared training with non strict form on a lot of movements but I"m 5 lbs heavier already and look way bigger, especially in the shoulders and chest. I'm feeling pretty good about my training right now even if I'm not moving any incredible weight. Maybe the next 2 months will have to be bodybuilding focused, and maybe that's not a bad thing.
 
3-28-13: Triceps/Shoulders

Close Grip Bench
3x6x185
12x185

Weighted Dips
10xBW
6x25
6x45
10x45

Tricep Pushdowns
4 or 5 sets of 10 with varying weights

Seated Side Raises
5x10x15s

Tricep Kickbacks
2x10xnotevenworthmentioningtheweight

Pretty BS session today. Still really sore from Tuesday so I didn't want to overdo it, plus I went to kempo right before this so I was kind of worn out beforehand. I've got a million reasons and excuses, but what matters is that this was a BS session if I ever had one. First time doing weighted dips in a while, surprisingly no shoulder pain so that was good. BS sessions left and right, once I get back into my rhythm at school I should be good on the workouts but right now I"m kind of in unstructured spring break limbo mode.
 
3-29-13: Legs/Forearms

Beltless Front Squat
4x275

Beltless Squat
8x275
10x245

Forearm Extension
3x10x30

Hammer Curls Lying on incline bench
5x10x22.5s

Pretty good session today. Forgot to train calves and abs but yeah just went in and did my thing. Got a PR on front squats, without even using my belt, then had some shitty squats, then just bsed some forearm stuff. Just a quick session. Tomorrow should be better.
 
Try tricep kickbacks on a cable- I honestly use the smallest weight possible, I feel insignificant but the MMC of that movement is so good
 
I'll have to try that next week on tricep day, thanks!

3-30-13: Chest/Traps

Bench
worked up to a big pr of 6x255: Bench 255x6 - YouTube

Drag Rows
10x135
10x155
10x135

Upright Rows
3x10x95

DB Bench
3x10x85s

T Bar Rows Machine
3x10x2 plates

Chest Flys
5x10

Rear Delt Flys
2x10x10 lb DBs 3x10 machine

Smith Machine Shrugs
3x15x185

Pretty good day today. In case you didn't see it, PR: Bench 255x6 - YouTube

Not gonna get too excited about this because it was done with a thin bar and on creatine. That being said I think I can hit 315 by my birthday on June 8th this year, even with the thick bars. Probably not paused, and probably not without creatine, but I'm not saying it's impossible, we'll see. Everything else was pretty good, my traps are weaker than I expected, so I guess that's good I've devoted a day to them. Still working out the kinks in this new routine but I think it's gonna turn out real well. Just gonna have to play with it and go by feel a bit until I can settle with something I like.
 
4-1-13: Squats/Legs/Biceps

Squat
worked up to 5x345 which is a 10 lb/1 rep PR
1x365 paused easy

Curls
10x75 strict
10x95 cheat
2x10x27.5 strict reverse curl

Hamstring Curl
3x12x60

Quad Extension
3x12x60

Calf Raise
5x10x50

Behind Back Wrist Curl
5x12x70

Pretty good workout today. First workout back at school, saw a bunch of people I knew at the gym that I never usually see because I never train at this time on a weekday, but I didn't get too distracted. Went to the gym straight from class, kind of like doing it that way, since class is much closer to the gym than my dorm. Went to the dining halls after and had 2 glasses of milk with broccoli and creatine, then I'm going back in about an hour to have a real meal.

Squats felt really good, got the technique down surprisingly well today. It was nice to have a belt again. Curls were all right, managed to get 75x10 strict but I had to cheat a lot on 95. I feel like when my biceps get a pump I can't complete the reps without cheating unless I go super light, like 45 lbs. The 75 wasn't hard, I might even be able to do 95x10 without a pump strict, but since I use a straight bar I can't do anything heavy with a pump. Maybe it's time to try EZ bar curls. Hamstrings/quads were good, burnt the crap out of my calves, then got a good forearm workout from wrist curls. Overall a good day. Upper body tomorrow.
 
4-2-13: Shoulders and Chest

Incline Bench
2x6x170
1x6x155
1x10x135 after pre-exhaustion with light chest cable flyes

Face Pulls
4x10x150
last set drop setted with 8x50

1 Clean and OHP
3x6x115
1x8x115

Rear And Side Raise Supersets
3x10x20s not strict (followed by 5x5 lbs strict side raises to finish off the side delt)

Chest Cable Flyes
10x80
10x70
10x60

Cable Side Raise Crossover
3x10x15

Pretty good workout today. Beat the shit out of my side delts, I looked massive in the mirror with that huge pump. Inclines felt really weak unfortunately, might be the thick bar and it might be lack of sleep, or it could be the fact my traps were pretty sore before working out today. My recovery was shit on Sunday because I barely ate anything on the train. Face pulls were good, actually managed to feel it in my rear delt and not just the traps, the wonders that going heavy with less than strict form can do. My delts were really tired at this point so OHP was weak as fuck. Maybe I'll need to alternate between starting with Inclines and OHP because I don't want to lose my overhead strength. Rear raises heavy were good but I felt them mostly in the traps, but side raises heavy were really good, it was hard to try to isolate the side delt but I managed to get a really good pump so I must have done something right. I followed each set with strict light side raises just to make sure I felt it in the muscle and didn't just get a pump. I'm new to this bodybuilding stuff. Chest flyes were good, my chest was burning like hell, then side crossovers were kinda shitty cause the low cables were being weird, but I think it worked overall in stimulating the muscle. All I can do now is eat a lot (just had 3 glasses of milk, a hot dog, and some cake, eating again in 1.5 hrs) and try to sleep in my loud ass dorm.

Supposed to do deadlifts tomorrow but we'll see. I think I might change up this routine so it's 5 days a week with no specific days, just specific workouts (so instead of being Monday-squat, Tuesday-shoulders, etc., it will be day 1-squat, day 2-shoulders,etc.) to account for the fact that I can hardly sleep here in the dorms, and skip wednesdays and sundays. Wednesday is my hardest class day and sunday, I want to be free and not have to go anywhere that day. Depends on how sore I feel tomorrow.
 
You leaning out brah for dat beach bodayyy yet?

Bench/crunch/curl bro. N protein shakes, lots of protein shakes, n only oatmeal for carbs.
 
4-4-13: Deads/Back

Deads
3.5x455 grip slipped on rep 4 almost had it
1x495
5x405

Chins
3x6
1x10

Barbell Rows
5x10x135

Lat Pulldowns
4x10x100
preexhaust with a bunch of pullovers then 12x70, then 6x40, then more pullovers

1 Leg Squat
2x10x20 lb DBs
1x12xBW

Kroc Row
12x90 lb DB on each hand, then 6 or 8x70 lb DB right after

Pretty good workout today. Didn't take very long but it was really hard and felt like it took forever. My grip is a little biatch and slipped on the 4th rep of 455. Then I did 495 for a single but I went lightheaded at the top and set it down really quickly. I'm 95% sure I got the rep but I'm also 95% sure I didn't hold it for long enough in strict competition. Then I did a drop down set, 3 reps touch n go with relatively slow negatives, switched my grip, then 2 paused at the floor reps, then held for 10 sec at the top. Chins were pretty lame, my chinning strength has gone down a lot. On my third set I tweaked my right bicep because I jumped up to the bar instead of standing on the tip of my toes to reach it, and caught it more with my right. That made everything else today feel weird, my right lat felt like it was working a lot more, probably because my right arm was compromised. On that note, a little tangent, my right arm hit 17 inches around yesterday! But yeah everything else was pretty good, right quad cramped on the second set of 1 leg squats with weight so I dropped it down to no weight. Kroc rows were all right but my grip isn't what it used to be, I used to be able to do 100 lb DBs for 20 reps. Then again that was with my hands caked in chalk instead of lightly dusted like now, back when I weighed 215 in high school. I was 198 today, and my biceps are bigger now, so I'm not too disappointed.

Also found out I have a kidney problem, got a blood test last week and my vitamin D is very low and my creatinine is very high, my pee is very bubbly. So I'm discontinuing the creatine. Now I"m forced to train 2 days on 1 day off because of limited recovery. That's fine though, still a lot of volume and bodybuilding work. I just hope I can keep my arms around 17 inches, but we'll see! But the kidney problem explains why I've always carried so much water, I bought a vitamin D supp and a kidney support supp which should be arriving in the mail this week hopefully, so we'll see how that goes. Triceps/shoulders tomorrow.
 
4-5-13: Triceps/Shoulders

Close Grip Bench
3x6x200
12x200

Behind Neck Press
15x65
2x12x65

Bradford Press
10x65

DB Upright Rows
5x12x30s 1 of the 5 sets was done with 35s and then a 6th set of 12 was done with 25s. Did side raises to finish exhausting the side delt after the last 3 sets.

Behind Neck DB Tricep Ext
3x10

Overhead Cable Tricep Ext Leaning
3x10

Pretty good workout today. Worked out with a friend I never work out with, but always eat with and always see at the gym, which was pretty fun. He showed me some good tricep movements. I'm definitely going to start incorporating the overhead cable tricep ext leaning because I've never done anything that I felt in the long head of my triceps so much. This might be the thing I'm lacking on my bench press because my triceps were the same strength as his and he was only benching like 60-70% of what I was, and he weighs 163. I'm going to do them bodybuilding style for the next month, then powerlifting style in may, then load up creatine in June and max out on June 8th, my birthday, again. CG bench was good, I was pretty happy with getting 200 for 12 on the thick bar. I feel like I've gotten a lot better at my bench set up, I'm able to get my upper back way tighter and by pressing my head into the bench I am a much harder force pushing against the bar. BTN press was terrible, I think I'm going to rotate this with bradford press because whenever I do this 2 weeks in a row it always kills my shoulders, in a bad way. So I'm doing bradford press next week then BTN the week after that. DB upright rows were really good, got a crazy side delt and traps pump. Unfortunately since I'm coming down from the creatine I don't look as big as I have the last week and a half, but still I looked damn good. The DB tricep exts were hurting my elbows but the cable one was amazing, never gotten a tricep pump like that before. Definitely going to do that for volume, learn the movement, then start incorporating that the way I said. Went and got cake and 3 glasses of milk afterwards so I'm all carbed up. Taking tomorrow off then training again on Saturday.
 
4-7-13: Squats and Arms

Front Squat
worked up to a PR of 5x275 with a belt

Squat
worked up to 12x275

Preacher Curl
4x8x40+bar
2x12x20+bar
1x12xbar
1x10xbar reverse curl

Calf Raise Standing
2x10x90
2x10x105
1x10x90

Wrist Roller
4x15lbs
2 back to back runs with 10lbs 1 fast 1 slow

Run
8.5 min mile (started with walking so it was more like running .98 miles in 8 mins, after walking for 30 sec)

Pretty good day today. Feelin a bit drained from partying all day yesterday (this is my school last year on this weekend: UCSB Deltopia 2012 - Sbpartyscene.com - Isla Vista - YouTube), but I managed to get a front squat PR and impress a lifting buddy who usually doesn't get impressed by my lifts. Good stuff, helped him with his front squat technique a bit too. Squats were good, I had it in my mind I'd either do 2x10x275 or that I'd do 1x12x275, so after grinding up 10 reps I was like "this hurts like a fucking bitch, I don't want to have to do this again!", so I just did 2 more reps, which, while painful, were not as painful as doing another set. Maybe next week I'll do 2x10x285, I need the sets across/volume type work, even if it hurts. And by hurt I don't mean injury type pains, I just mean that burn you get from squatting high reps. Dat burn.

Did preacher curls for the first time in... ever I think, besides the preacher curl machine I messed around with when I first started lifting 3.5 yrs ago. I like them, I was planning on going heavy as per the inspiration of CT fletcher, but I decided I would treat them just like the tricep extensions where I'm gonna just do volume work the first month so I can learn how to do the movement and activate the right muscles when I go heavy, and prepare my tendons for the heavier loads. Calves seem to have gotten much stronger recently, and they're a lot harder and better looking. They're 16.25 inches, not sure if that's better or worse than before, but I remember them being 17 when I weighed 215 I think. Wrist roller was fun, I think my forearms got stronger too. Good stuff. Unfortunately my arms have come down from 17 to 16.75, and my forearms have come down from 12.5 to 12.25, since I've discontinued creatine. My shoulders look much narrower/smaller too. But I think if I keep lifting bodybuilding style for a few more months I'll get up there. I've got a huge strength base and very little bodybuilding experience so I can make some good noob gains here, already my arms are .25 inches bigger than they were before.
 
4-8-13: Bench/Chest/Traps

Bench
5x225
6x245
15x135
20x135

Drag Rows
10x135
10x155
10x135
2x10x95 high pull
10x45 upright row

DB Bench
2x10x80s
12x80s

Pendlay Rows
10x135 strict
4x6x185 not strict but not too crazy
10x135 strict

Cable Flys
3x10x3
10x2
10x1

Reverse Cable Crossover Flys (rear delt)
3x10x1
2x10x0

Smith MAchine shrug
25x225

Rear Delt Swing Destroyer
25x40s

Pretty good day, overall great workout. Feelin good now, done with the workout for the day, eating a lot, relaxing. I feel great!
 
Yeah man I started creatine then I wrote up a 6 day routine for myself but when I found out my kidneys aren't healthy enough for creatine I stopped taking it and shot it down to 2 days on 1 day off, so it's 4-5 days/week, more bodybuilding style.
 
4-10-13: Squat/Arms

Squat
3x315
3x345
5x355 (10 lb PR)
1x365 slow paused

Curls
5x10x30 reverse curl supersetted with 5x10x30 normal curl

Leg Ext
3x12x90
15x90

Leg Curl
2x12x75
2x12x60

Calf Raise
4x10x70
1x12x50

Behind Back Forearm Curl
4x12x75
1x15x75

Pretty good day today. Squats were on fire. I worked out with this guy who's just getting into powerlifting, and was talking between sets with a powerlifter who's been lifting for 15 yrs and squats 510 and deadlifts 600 at 198. He was doing speed deads with 315 and I've never seen 3 bills move that fast. I did my 3rd rep with 355 paused and grinded it up, felt like I had maybe one more, then the 510 squatter guy came and stood behind me ready to spot and said do another. I grinded up a 4th rep and he was like "nice!" and I growl "FIVE!!!", then get down and do a nice bouncy (not so controlled at the bottom and obviously no pause but who cares, still competition legal), good technique, grinder 5th rep. I growl "FUCK YEAH" and rack it and get props all around. Good stuff. Then I lifted a bunch of light weights and looked like a bitch but that's ok because that's bodybuilding work! For real though, got a good arm pump, left bicep tendon has been a bit testy but getting blood thru it made it a lot less sore than it's been these last 2 days. Got a good pump in the lower body too, forgot to hit abs but whatever. Shoulders tomorrow.
 
4-11-13: Shoulders/Chest

OHP
2x6x135 felt terribly weak

Incline Bench
a bunch of sets trying random stuff but only managed to push 10x135 for my top set

Face Pulls
1x12x150
2x10x150 last set drop setted followed by 10x50

Rear/Side Raises Superset
10/10x20s
10/10x25s
10/10x20s followed by 10x5 side raises
10/10x15s followed by 10x5 rear raises then 12x5 side raises

Overhead Tricep Ext
3x10x55

Maybe something else. Pretty shitty day today. Incline Bench my traps cramped bigtime out of nowhere. My right trap is still killing me 4 hours later. Idk what happened. Gotta keep my upper back more flexible as I gain size. Otherwise got a huge pump in my delts since I couldn't use my traps. Everything else was ok but I was just bummed that 1, my OHP has gotten weak as fuck, 2, my traps got possibly injured. I'll figure it out.
 
4-14-13: Deadlifts/Back

Barbell Rows (Deadlift Style)
2x10x135

Deadlifts
2x3x455
1x5x405

Barbell Rows (Deadlift Style)
5x225 overhand
4x10x135 overhand
1x10x135 underhand
1x10x135 overhand

Chins
1xalmost bicep tear

Lat Pulldowns
4x10x120

Cable Rows
3x10x100
1x12x100
drop set 10x120, 10x80, 10x40

Ego Bicep thing
worked up to a drop set of 10x40, 10x25

Decent Day today. Warmed up my trap by doing some rows before deads and actually managed to not have any trap pain. Deads were pretty weak but I decided if I couldn't do 1 heavy set might as well do sets across to get some technique practice and get some work in. Then continued barbell rows, went pretty well. Tried to do weighted chins, did a few small sets but it just feels shitty as fuck. I guess I'm gonna keep those out for a while, maybe add them back in when I do 5/3/1 again. In the mean time to maintain my vertical back strength I'll do pull ups between sets of pressing stuff. Decided to do lat pulldowns instead and they went decently, weight is embarrassingly low but whatever. Cable Rows also low weight but I guess this shows how weak my back really is. I always thought I had a strong back because I could deadlift and weighted chin a lot but I think it's worth it for me to get up my strength on my miscellaneous back and bicep stuff to balance out my relatively strong pressing power. It should benefit my bench, OHP, and deadlift a lot too. Then I did the ego bicep thing where you take 2 cables, one on each side, and do a front double bicep pose with the weight, pretty good bicep exercise actually, and fun to do too. Nothing like watching them bi's swell up in the mirror. Overall I got a solid workout, even if the poundages are a little weak. Hitting triceps and shoulders tomorrow. I feel like even though I'm losing weight and getting weaker, I look a lot bigger. Probably because my shoulders and biceps, since I've started htiting them directly, have become a lot bigger. All I can do is train hard, maintain my cardio, and eat as much clean food as I can, no use worrying about stuff, I'll see where this path takes me and change anything if necessary.
 
4-15-13: Triceps/Shoulders

Close Grip Bench
2x10x185
1x12x185
3x225

BTN Press
15x65
drop set 15x65, 10x45

Tricep Pushdowns
4x10x75

DB Upright Rows
3x10x40s
drop set 10x45s, 10x30s

Overhead Leaning Tricep Thing
4x10x45

Seated Side Raises
3x10x20s

Tricep Kickbacks
3x10x10s

Ok Day today. My strength seems to be going down. Maybe because my diet was off this weekend, only weighed 195 at the gym today. Leaning out a bit but yesterday for some reason I looked bloated as fuck, most bloated I've been in a while. Trap was bothering me just a little on bench, not at all on BTN press oddly enough. Tricep Pushdowns I actually managed to get a good contraction in the long head, DB upright rows were great, but then overhead tricep thing I was having a lot of trouble feeling it well. Seated side raises went great, my side delts are definitely way bigger and stronger than they were a few weeks ago. Tricep kickbacks were all right, can't really say much for that haha. Overall, my assistance exercises seem to be going up, my strength exercises seem to be going down. But my assistance movements are going up faster than my main lifts are going down so it might be worth it. I definitely need to bring up a lot of weak areas, namely rear/side delts, triceps, back, forearms, and they're all coming up, hopefully once I get on 5/3/1 again this summer this will help my main lifts take off again! At the very least I"ll have a better physique at the end of all this.
 
Congratulations on that squat pr man. Sick shit in here as always. You're getting strong as fuck man, damn! Badass deadlifts and those close grip bench presses are badass as well.

Sent from my SPH-L710 using EliteFitness
 
4-18-13: Squats and Arms

Front Squat
worked up to 6x275 which is a 1 rep PR

Squat
5x275
10x285
12x285

Strict Preacher Curl
4or5x8x75

Calf Raise
3x10x120
2x10x135

Forearm Roller
4 or 5 sets with 15 lbs and 1 set of 3 with 10 lbs

Pretty good day today. Front squats were good, tried for a 7th rep cause I miscounted and thought I only did 5, but my grip started to slip so I had to drop it. Otherwise I had enough strength for it. It made a huge noise and my friend said everybody looked, I didn't see because my head was hung in disappointment with myself but it was funny because the worker came over and told me not to drop it. Guess I'll let it break my wrists next time =P. The dude was eyeing me making sure I didn't do anything sketchy for the rest of my squat workout. On back squats my technique felt really good, no buttwink whatsoever, my friend accused me of only doing 8 reps at the end of my last set so I grinded up 2 more to appease him. Preacher curls were good, I think my biceps are definitely getting stronger finally. They've shrunk to 16.5 though. That's pretty good though considering the last time they were that big without creatine was when I was 20 lbs heavier. Calf raises were good, weight is going up on those and today in class I was looking at my calves and noticed they look a little bigger. Forearm roller I absolutely killed it, I actually looked really big with my shirt on with my forearms all pumped, guess that's one of the missing links that are part of the reason why my upper body looks small. Never gotten a forearm pump that big. Overall a really good day, I went at night and it's definitely different, the gym vibe is different, I feel different (better but lower energy), I like it in some ways and in other ways I don't. I mostly don't thought because it just feels kind of inconvenient, I'd rather train in the middle of my day instead of finishing my school day, relaxing, then having to get my energy back up to train at night. Training upper body tomorrow.
 
4-18-13: Bench

Bench
4x3x225
2x3x235
drop set 6x225, 15x135 ultra wide grip
6x5xBW non strict wide grip pull ups between sets

Upright Rows
3x10x95

DB Bench
3x10x80

Non Strict Pendlay Rows
3x6x185
drop set 8x185, 8x135
10x135

Chest Flys
BS

Not too good of a day today. Felt really weak so just went more for volume on bench. My left shoulder and bicep are so fucked up. I've just looked like shit in the mirror lately, and felt like shit, and been lifting like shit. Might be sleep depravation, the fact I'm sick, or I don't know, but overall things suck right now.
 
4-20-13: Deload

Squat
5x10x225

Deadlift
3x3x315

Swimming
about 10 laps (with long ass rest periods!!!)

Nice little deload today. Feeling pretty beat up. Since it's a lot easier to deload my training than sleep more in the dorms or eat more in the dining halls, I decided to do a deload. The lazy solution, but a solution nonetheless. Decided to swim for cardio, I'm very out of shape, but I'm gonna start swimming a lot more often to help with my flexibility and cardio.
 
4-22-13: Shoulders/Arms

OHP
135x6/5/5/6

Rear Delt Flyes Between sets of OHP
5x10x12.5 strict

Preacher Curl
2x6x80
2x6x75

Overhead Tricep Ext
5x10x50

DB Upright Rows
4x12x40s
16x35s

Forearm Roller
2 sets of 1 roll with 15 lbs 1 set of 2 rolls with 15 lbs

Tricep Kickbacks with Cable
3x10

Decent workout today. This is my first time getting a side delt pump from OHP so that was pretty good, but my OHP is super weak now unfortunately. But I"m starting up with better technique I guess which is a plus. I'm hitting it twice a week so hopefully it will get back up to speed. Everything else was good, got a good upper body pump and I"ll probably be pretty sore tomorrow. Overall happy with today's training.
 
Deciding not to train today. My legs are still sore and I feel lazy as fuck today so I don't necessarily think it's the best idea. I'll be squatting at the beginning of my upper body workout tomorrow instead.
 
Thanks man, I've been trying my best to get a lot of sleep but it's tough getting and staying asleep with insomnia and 2 roommates, I'm still managing to get 6-9 hours a night but sometimes I need to move around my training.

4-24-13: Squat

Squat
5x315
3x345
3x365 (10 lb PR)
5x315

Leg Ext
3x12x105

Leg Curl
3x12x75

Calf Raise
5x10x90

Ab Roller
12xBW
2x10x10 lbs
12xBW

Cardio
1.02 miles in 8.5 mins.

Pretty good day today. I was really worn out after squats so instead of trying to do my heavy bench/rows/everything else upper body, I just continued my leg day. I'll be hitting bench tomorrow.
 
Thanks Man!

4-25-13: Bench/Back

Close Grip Bench
6x185
6x195
6x205
8x215
10x205

Non Strict Pendlay Rows
1x6x185
2x6x205
1x12x185
1x10x155 strict(er)

Incline Bench
1x10x135
2x8x155
1x9x155

Swimming
Till I was breathing hard and practically cramping, which actually is a lot less than it sounds like cause I'm really out of shape lol

Pretty good day today, felt really strong on bench, looks like all that tricep work is finally paying off. Also helps my BW is kind of moving up, sitting around 201 right now ever since I've added cake/ice cream post workout on workout days (after giving my GH secretion time to work before bombarding myself with insulin). Pendlays were good too, 205 was kind of a freak show, I felt it more in my lats than anywhere else and a lot in the upper back, admittedly a little in the lower back and hips too, but it's fine for the purpose I'm using this for, trying to forcefully activate everything in my back, and I made up for it with a few better sets. Inclines were decent, wasn't weak or strong on these, maybe a little weak but I'm not worried about it. Swimming was good, did only a few laps with really long rest periods but got a good cardio workout and got blood flowing through my whole body, definitely feel my muscles working and lengthening out when I swim. Overall a good day, though I ran out of time and didn't get to do all the lifts I had planned. It's my fault for getting there 45 mins late, no big deal.
 
^^ I would NOT call you out of shape bro haha.... Swimming would whoop my ass I bet, shit I haven't stepped foot in a pool in ages.

Those are some badass rows and close grip BPs man it motivates me! Keep killing it
 
Thanks man! I don't think swimming would woop your ass looking at the type of cardio you're logging in your training log haha. Honestly swimming is awesome, you should try doing swimming for cardio some time.

Also forgot to mention I did 4 or 5 sets of 8 chins between sets of inclines. Just had a massive breakfast, swimming definitely helps get my appetite up, even the next day!
 
4-28-13: Hungover Shoulder Beast

OHP
5x10x95

Rear Delt Flyes
5x10x20s

Reverse Curls
4x10

Tricep Ext
5 sets of 10-12

Heavy Face Pulls
Whole stack 3x12

Rear Side Raise Complex
4x10x25s
12x15s

Pretty damn good day today. Felt really hungover but I watched some branch warren videos, popped an ephedrine, and beasted it at the gym. I looked like a bodybuilder today, I was one of the biggest and leanest, probably the most impressive physique at the gym, which is not common since there's a lot of well built guys at the gym. I had a massive pump, I looked like a statue of a mythical warrior. Ok a bit of an exaggeration but I felt awesome. OHP was done with constant tension, pretty good for my volume day. RD flyes I'm really starting to be able to feel the rdelt contraction now. Rev curls were pretty intense, triceps were ok but a little frustrating, face pulls I gotta find a new machine cause the whole stack is almost nothing to me, and of course my rear/side raise complex made me feel beast as fuck. Dat pump. Looks like I didn't do actually as much as I felt I did but either way this was a sick workout, I feel good about myself :)!
 
4-30-13: Squat

Front Squat
275x3
300x3
300x3 last rep paused

Squat
10x300

Standing Calf Raise
3x12
1x10
1x20

Forearm Roller
4 sets with 20
1 set of 3 up/downs with 10

Pretty good workout today. Been lazy lately and not been going to the gym a lot but this was a good way to kick my ass back into it. Went nice and heavy on fronts, repped out 300 on back squat, then hit the mirror muscles real quick. Not training tomorrow, maybe I"ll do cardio, then doing bench/deads on thurs. Probably gonna go back to Mon/Tues/Thurs/Fri 5/3/1 or Sun/Mon/Weds/Thurs when I get the chance, the 6 days a week thing isn't working out with school, too many days where I just can't workout.
 
5-2-13: Bench/Deads

Bench
5x225
5x235
5x245
6x225
8x225 paused last rep

Deads
worked up to 4x455

Deadlift Rows
8x225 cheat as fuck
5x12x135

Attempt to work chest
"almost" tore my left shoulder

Pretty good day today. Was impressed with the amount of weight I was able to lift considering I've looked small lately. Then again I took 1 tribulis pill just for fun yesterday, dosage is 1-2 pills per day, so just a tiny dose, been horny since about 1 hour after I took it, and felt really high test. So maybe that contributed in some way. Or not, Idk. But yeah bench went well, deads went well too, according to my friend I had no back rounding on 455 except barely the last rep which is really good. Rows were good too, but then I tried to work my chest, got it a little sore but my left shoulder felt like it was gonna tear. I gotta find a way to fix my overactive left front delt. But still, really good day today. Going back to 5/3/1 starting next week though, I've been way too undisciplined with this more "by feel" routine. I need structure or I start to slack off.
 
5-5-13: Squats

Squat
5x315
6x325
8x315

Front Squat
3x275

Calves
5x10

Forearms
5x10

Ok day today. Squat technique felt really off for some reason, and my energy was terrible, totally ran out of steam by the time I got to front squats. My quads felt shitty too. Despite all these negatives I moved some decent weight on back squats, so I'm not too disappointed, wouldn't say it was a bad day but wouldn't say it was a good day either. It's a day where I felt shitty but performed decently. Calves and forearms were actually good though, moved some good weight, felt some good contraction, had a good time.
 
5-6-13: Bench

Bench
worked up to 225x10
255x2 paused reps

Pendlay Row
6x225 super cheat
3x6x205 small cheat
12x155 mostly strict

Incline Bench
2x8x155
1x13x155

Chins
3x6

Preacher Curl
6x75
2x6x80
8x75

OHP
2x10x95
1x8x105

Rear Delt Flyes
3x10x12.5

Glorious day today, matched my old bench PR I set with a normal bar using a thick bar. Gym was kind of crowded so the only bar I could find for pendlays was thin, so I had a huge strength boost and basically got some PRs on pendlays. Then incline I got a 1 rep PR, chins were weak as they've been, curls I got a PR, then I was kinda worn out so OHP was kind of lame. But I still beasted through everything today and more, felt awesome.
 
5-8-13: Deads

Deadlift
2x455
2x475

Deadlift Rows
10x225 cheat
5x10x155

Quad Ext
3x12x105

Ham Curl
3x12x75

Seated Calf Raise
10x50
3x10x70

Pretty good day today. Was planning on doing another set of deads but the dude at the front desk came and told me to "set it down softer or reduce the weight", which pissed me off a little, but I decided I didn't wanna get kicked out and didn't wanna injure my back by letting heavy weight down slowly, but more that I was just a lazy bastard, and did some rows. Then hit legs and got a great calf workout. Overall a good day.
 
5-9-13: Shoulders/Back/Tris

OHP
2x10x105
12x105
5x10x12.5s rear delt raise between sets

Close Grip Bench
6x225
3x8x205

T Bar Rows Machine
6x3 plates
2x6x3 plates + 10
drop set 10x3 plates (last 2 reps super cheated), 10x2 plates, 10x1 plate

Tricep Pushdown
4 or 5 decently heavy sets

Lat Pulldowns
2x12x105
15x105

Rear/Side Raise supersets
3x10x15s drop set on the 2nd set of side raises to 6x5s side raise, and on the 3rd set 10x5s side raise

Pretty damn good day today. Felt decent on the OHP, shoulder was feelin a bit shitty from earlier this week so I didn't want to go heavy. CGBP felt strong but I felt not 100% when I went heavy so I dropped the weight a bit and did some sets of 8. I paused the last rep on the last 1 or 2 sets. Technique felt pretty good, I've started using more chest when I bench and it adds a lot of strength, I think this is because my grip strength is going up a lot from doing the forearm roller so I can squeeze a lot harder and activate a lot more muscles, including my long dormant chest. Also last week I got my chest pretty sore which helped me build my mind muscle connection more. Either way my bench is shooting way up. Still felt it a good amt in my tris tho on CGBP today. T bar rows were amazing, my lats have not felt that pumped/sore in a long time. Also got a good rear delt pump going from that. Triceps went well even though I used heavy weight. Then lat pulls were good too, was super drained at this point. Did some tired shoulder raises, got a good pump, then called it a day. Overall a very successful session. Glad to be back to 5/3/1.
 
I ate an insane amount of food yesterday (probably anywhere from 2000-4000 calories after my workout and about 1000-2000 before) and already feel/look bigger!
 
5-12-13: "3x5" OHP

OHP
10x135
1x165
1x175 10 lb PR
3x165 2 rep PR

T Bar Row Machine
3x6x3 plates+10
drop set 10x3 plates 10x2 plates 10x1 plate

JM Press
3x10x95

Face Pulls
3x10x150 drop set on last set with 75x10 reps

Tricep Pushdown
3x10x75 or 1x10x75 and 2x10x85 (don't remember)

Cable Tricep Kickback
10x25 on each side just to finish off

Rear/Side Raise Supersets
3x10x20s drop set on side raises to 5x10lbs on all sets and on last set a further drop set to 5x5 lbs

Swimming
6 or 7 laps (not back to back!)

Pretty good day today, I'd say it was a great day but I cheated a bit, took a pre workout cause I was feeling tired, so it's technically just a relatively pretty good day. 5/3/1 set on OHP with 135 was too light so I wanted to get some heavy work in, did some singles, but my 3rd single with 165 was way too easy after doing 175 so I just did a triple. Might have had more in me but I don't wanna burn out this early in the 5/3/1 cycle. Might have been able to hit 185 today, definitely will attempt it in 2 weeks (and probably will get it unless I'm having a terrible day, or if the pre workout really makes that much of a difference!) T bar rows went well too, I'm done trying to do strict form, cheat form makes me grow so much more. I still do the drop sets with stricter form though just to make sure I"m not missing out on any benefits. JM Press was all right, kinda just BSed it since it didn't seem like a good idea to do heavy CGBP today. Face pulls were decent, might have to start using the other pulley machine cause the whole stack on this one feels too light. Still kicks my ass on triceps though. Finished off triceps though with kickbacks. Got a huge pump from the raise complex, my rear delts are just growing and growing, very exciting since they were pretty much the same size from the time I weighed 180 to 215, then all the way back down to 200. But now they're bigger than ever sitting around 200 lbs. Side delts are making gains too! Either way training is going GREAT. Swimming was fun, a good way to put me back in my place and humble me, since my cardio currently sucks, but that's life!
 
5-13-13: Deads

Deficit Deadlift (standing on one plate)
2x2x365
5x405

Deadlift Rows
6x225
3x12x135

Seated Calf Raise
3 or 4 sets of 10 with 90

Forearm Roller
Kinda hard to explain but I got dem forearms pumped and burnin

Swimming
4 laps with relatively short rest

Pretty good day today. I got almost no sleep last night because my roommates/hallmates can be inconsiderate assholes sometimes, and I had an 8 AM class, then when I came back at 9 to sleep, some people were playing volleyball outside super loud the entire 2 hours I had scheduled to nap before I had to go somewhere at 11. They left right as I was getting out of bed =/. But anyways, since I was tired as fuck and it was really really really hot today, I had no energy at the gym. Since I just did heavy deads recently I just decided to underload it and do deficit pulls. I also ate right before the gym and was almost puking at the bottom of each set, but I got 5 nice fast reps with 405. Should be good to go next week. Did some rows but I was way too tired and wasn't feelin it. Calves went well, forearms went well, the swimming went well too. Overall a really good day considering my expectations.
 
5-15-13: Bench

Bench
5x225
6x245 10 lb non creatine PR
3x5x225

Pendlay Row
3x6x185
drop set 10x185, 8 or 10 x135

Incline Bench
2x10x135
15x135

Smith Upright Rows
10x135
drop set 20x185 shrugs, 10x95 up rows

Kind of a BS day today. Bench was decently strong, got a non creatine PR at 6x245. Did a couple technique sets with 225 afterwards. Pendlays were pretty good, cheating less and less on these with the same weight. The drop set was sloppy as fuck though. Felt really drained at this point, the heat and the fact I'm sick, plus sleep deprivation are getting to me. Been having a lot of insomnia because it's so hot and my sleep cycle is all out of wack. Still did some light inclines, then hit a BS upper back movement, called it a day. Just generally feeling not too good right now, I'm coughing a lot, I can't sleep, and I can't eat that much. Only weighed in at 199.
 
5-16-13: Squat

Squat
3x315
3x345
385 walkout
415 walkout

Front Squat
3x295

Calf Raise
3 or 4 sets of 8 with 135

Forearm Roller
1 set with 20 lbs and 3 sets with 15 lbs

Ok day today. Was feeling really shitty and weak, today's just felt kind of off in general. My sleep is still out of wack. Still managed to put up some ok numbers. Just gotta sleep. At least I weighed 201 though.
 
Thanks man haha. Walkout meaning I take it and just walk it out to get a feel for the weight, but I don't squat with it or anything, just stand for about 10 sec. Kinda like a deadlift rack hold.
 
5-18-13: Back

Chin Ups
12/8

Lat Pulldowns
3x10

Pullovers
3x10

Chest Flys
2x10

Pretty good little BS session today. Just felt like blowing off some steam so I went into the gym real quick.
 
5-19-13: Shoulders

OHP
6x145
30xbar

Rear Delt Raise
5x10x15s

T Bar Row
3x10x225

DB Bench
75sx10/12/15
45x20 incline

Face Pull
4x12x150

Triceps
7x12 various movements

Biceps
7x12 various movements

Swimming
8 laps

Decent day. Didn't feel too strong but got a good pump/soreness.
 
5-20-13: Deadlifts

Deads
3x455
3x485
405 grip hold 20 sec

DL rows
6x225
15x135
12x135
15x135

Quad Ext
12x105
3x12x115

Ham Curl
2x12x75
2x12x80

Seated Calf Raise
4x8x90 (+2 assisted reps on each set)

Ab Wheel
10xBW followed by 6 sit ups
10xBW followed by cramping

Surprisingly good day today. Went in feeling mentally good, but then felt physically weak, but still managed to match my 3 rep PR with 485. Grip almost slipped but I got it. Rows were good, goin really high reps nowadays for some reason, mostly because I always feel too drained and lazy after deads to go heavier. Quads decided to up the weight, went well, same for hams. Calf Raises felt great, got a really good contraction. Ab wheel was going well but when I tried to do sit ups after my second set my left bottom AB cramped like a motherfucker. I was holding my abs like an old man about to throw up in a gym full of hot girls, quite a potentially embarrassing experience. IDGAF though. But yeah, funny thing happened though, when I was doing deads, after my 485 set the worker comes over and says these exact words "Hey man I know you're doing a shitload of weight but-" and then I cut him off and said "But drop it softer? Ok my bad." Chill dude though I've talked to him before, just thought it was funny he said shitload, never would have heard a worker at LA fitness or 24 hour fitness say that (except the crazy manager at the 24 I used to train at). Overall a good day!
 
5-22-13: Bench

Bench
3x225
6x250 failed 7 due to hamstring cramp
1x275 (matched all time PR, with pause, on thick bar, without wrist wraps, and weighing 10-15 lbs lighter)
8x225 assisted last rep >=(

Almost Strict Pendlay Rows
3x6x185
1x10x185

Incline DB bench
10x55s pressed together
3x10x65s
15x50s pressed together

Rear Delt Hang and Swing
1x10 and 4x15 with 40s

Swimming
6 laps

Really good day today. Almost got 7 reps with 250 on bench but my hamstring cramped. Still may not have gotten it but I feel like I would have. Then I went up to 275 just to see what it felt like, smoked it paused on a thick bar, without wrist wraps, and weighing 10-15 lbs lighter than the last time I did it. Not to mention I did a working set to failure before that and it went up fast. I'm sure there were some other factors that made it more epic than the last time I did it, like the fact this bench is low as fuck and hard to get leg drive, but yeah, good stuff. My excitement was delayed because I wasn't 100% sure my spotter hadn't touched it, he put his hands really close to it and I thought he might have touched it but he said he didn't, plus it looked like he didn't I just wasn't sure without his word. But on my 225 set which I did like 2 mins after maxing, he helped on the 8th rep even though I probably could have grinded it up. Should have probably waited longer before doing it. Pendlays were strong, with 185 I was repping it almost strict, definitely feeling it a lot in the lats and traps. Then on inclines I tried pressing the DBs together with light weight which helped me feel it a lot more in my chest, and I did rear delt hang and swings between sets of inclines. Then I swam 6 laps. Overall a really good day, I'm pretty confident that when I max out on my birthday, which is June 8th, I'll be able to bench 300 touch n go, maybe even 315. We'll see. My goals are at least 385/300/510, but I'm hoping for 405/315/525.
 
5-23-13: Light Squat/Back

Squat
5x275
10x225

Goodgirlbadgirlmachine
worked up to 90 lbs

Pulldowns
3x10 underhand grip
3x10 overhand grip
3x10 facepull attachment for rear delts

Abs
2x10

Decided to take it easy today. Feel really beat up, I'm really sick, and I'm sleep deprived (but oddly enough don't feel lethargic despite sleeping 5 hrs the last 2 nights). Felt decent, I really like the good girl/bad girl machine, gonna start doing that to prehab my abductors/adductors. Pulldowns the contraction felt great. Then I got some good rear delt work, trying to get them sore to balance out my super sore front delts from last workout. Then I hit abs real quick. I'll squat heavy on Tuesday (gym closed monday =/).
 
I think I have the flu, I"m super sick, coughing, clogged nose every 15 mins, feel weak, and even have a fever. Hopefully I"ll be able to lift on Sunday. Sadly the dorm is loud as fuck so I can't really sleep it off.
 
5-26-13: Shoulders

OHP
2x185 belt: Ohp 2x185 - YouTube
1x185 no belt
5x155 no belt

Rear Delts
5 sets

T Bar Rows Machine
6x3plates
2x6x3 plates+10
drop set 8x3 plates 10x2 plates 6x1 plate

Lying DB triceps
~4x10

Hammer curls (rich piana style)
~5x10

Probably something else

Pretty good day, hit a massive PR on OHP: Ohp 2x185 - YouTube

Otherwise didn't do very much. Got to the gym late, didn't do a lot of work but the work I did do was dense. Overall a solid workout.
 
5-28-13: Squats

Squat
135x5
185x5
225x5
275x3
315x3
365x5 (2 rep PR!)
405x0 (walkout, 10 sec hold)
435x0 (walkout, 20 sec hold)

Front Squat
135x5
225x3
275x3
315x2

Goodgirl/badgirl machine
warmups
105x25 adductors
120x20 abductors followed by 75x50 abductors

Pendlay Rows
4x15x135

Standing Calf Raise
5x10x135 last set drop setted with 105x8, 45x10

Really good workout today. Still feeling sick, and was feeling pretty tired, so I took half an ephedrine I had lying around. Got really pumped up and busted through my warmups for squat, technique felt great, I think doing good girl bad girl machine has helped my flexibility and stability a lot, even though I've only done it once before today. With 365 I was only planning on doing 3 reps but I aimed for 5 that way I'd get at least 3 if I fell short. Well I didn't fall short, got a huge PR which has me convinced I'm ready for 405 on June 8th. My head almost exploded since my sinuses are still clogged. Did some heavy walkouts just to feel some heavier weight on my traps afterwards. Fronts were pretty good, even after busting my ass on squats I was still able to do 315x2. Didn't have 3, didn't try 3. Then, as all the people I know showed up I stopped lifting heavy and did some embarrassing, light movements (which seems to always happen, people probably don't think I lift heavy ever). Good girl bad girl machine was good, some dude jumped in on my machine and was doing 100 rep sets while I was spotting my friend so instead of doing a few sets I just did one mega set so I could be done and not have to wait on his ass (and give that muthafukka a taste of his own medicine :P, nah not really, ok maybe a little). Then I hit some pendlays since my front delts are making huge gains which is fucking up my shoulders even more since my rear delts refuse to grow. Might have to lay off the pressing movements for a month and really focus on rear delts after I max, 1 step back 2 steps forwards. Hopefully I don't get injured between now and then. Hit some calves then got out of there. Overall a good day, benching tomorrow, gonna hit rear delts between every set. Also started creatine today, took a bit over 5g this morning before any meals, then took 5g post workout just now. Gonna do it until thurs just for the recovery, then do a legit small scale load starting on sunday. Probably gonna hit pulldown abs in the little dorm gym before I shower, just one big mega set. Overall a good day.
 
I should also mention my BW is getting embarassingly low from this flu, 197. Hopefully I can eat/creatine my way back up.
 
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