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My Training Log
- Thread starter amounirl
- Start date
Yeah but I'm glad I have the job, pays really well and is helping me develop life skills. Thanks for the support people!
Bench Day
Bench
warmups ending with 3x245
5x255 (disappointing)
285x15 sec static hold
325x10-12 sec
Pendlay Rows (trying to focus more on contraction here, should up the volume, just too tired after bench)
Jim Extensions (EZ bar pull over into tricep extension)
3x8x.5 plates last set supersetted with tricep kickback 5x15 on right 8x15 on left
1x12x.5 plates superset with tricep kickback 5x15 on left 8x15 right
alternated with EZ bar reverse curls
4x8x.5 plates last 2 sets supersetted with DB reverse curls 8x15 lb dbs
Machine Side Raise
3x12x40 last set drop set to 10x20
Good little short day before work today. Took yohimbine before my workout, got a new product for cheap that has tribulis and yohimbine. Trib makes me feel great but yohimbine has always made me feel shitty, been giving this product so many chances but I hate it. Every workout I've had on it I've felt like shit. I'll take some after squats tomorrow and see what happens if I do it after the power movement, maybe it's good for high rep light stuff but on heavy stuff it makes my head feel like I got hit by a train. This is actually a good idea just came up with it now now I"m excited to lift tomorrow. In fact I"m in a lifting mood, bored waiting for a family thing in a little over an hour so I wish I could go train, watching kali hit chest is surprisingly motivating.
Anyways about today's session, bench was disappointing, yohimbine made me feel like crap (or maybe becuase it was early, probably both), Pendlays I was really tired from bench so they weren't that great. Think I would have had more energy without yohimbine. Then Jim extensions were great as usual, head was hurting from Y but still got a good workout. Felt rev curls more in biceps than forearms so I supersetted the last 2 sets with DBs. Then got a good pump in side delts, been experimenting with different ways to hit em and putting my arms slightly forward but still at my side while making sure my shoulder is externally rotating, in my journey to discover my side delts, is the latest and greatest. Overall a good day. Really looking forward to tomorrow.
Bench Day
Bench
warmups ending with 3x245
5x255 (disappointing)
285x15 sec static hold
325x10-12 sec
Pendlay Rows (trying to focus more on contraction here, should up the volume, just too tired after bench)
Jim Extensions (EZ bar pull over into tricep extension)
3x8x.5 plates last set supersetted with tricep kickback 5x15 on right 8x15 on left
1x12x.5 plates superset with tricep kickback 5x15 on left 8x15 right
alternated with EZ bar reverse curls
4x8x.5 plates last 2 sets supersetted with DB reverse curls 8x15 lb dbs
Machine Side Raise
3x12x40 last set drop set to 10x20
Good little short day before work today. Took yohimbine before my workout, got a new product for cheap that has tribulis and yohimbine. Trib makes me feel great but yohimbine has always made me feel shitty, been giving this product so many chances but I hate it. Every workout I've had on it I've felt like shit. I'll take some after squats tomorrow and see what happens if I do it after the power movement, maybe it's good for high rep light stuff but on heavy stuff it makes my head feel like I got hit by a train. This is actually a good idea just came up with it now now I"m excited to lift tomorrow. In fact I"m in a lifting mood, bored waiting for a family thing in a little over an hour so I wish I could go train, watching kali hit chest is surprisingly motivating.
Anyways about today's session, bench was disappointing, yohimbine made me feel like crap (or maybe becuase it was early, probably both), Pendlays I was really tired from bench so they weren't that great. Think I would have had more energy without yohimbine. Then Jim extensions were great as usual, head was hurting from Y but still got a good workout. Felt rev curls more in biceps than forearms so I supersetted the last 2 sets with DBs. Then got a good pump in side delts, been experimenting with different ways to hit em and putting my arms slightly forward but still at my side while making sure my shoulder is externally rotating, in my journey to discover my side delts, is the latest and greatest. Overall a good day. Really looking forward to tomorrow.
rustilldown
New member
Hey I've read many times yohimne only works efficiently when fasted. I don't know too much about it but anytime I've tried yohimne I have the same results .. Feel like shit . Or anxious irritable. Just not for me. Causes water retention as well and not in the muscles . I'd just garbage it if I were you . Still that's a very nice bench man !
9-3-13: Squat
Squat
2x365
1x405
8x315
Weighted Pull Ups
5xbw
5x25
3x65
6x15
6xbw
Quads and Hamstrings
3x10
Lat Pulldowns
4x8
Shit day today. I just feel like shit, sleep deprived (ish, got good sleep except last night, 6 hours, heat insomnia), sick, stressed from work. The 3 s's of sssshit. But yeah, just did what I could, at least my weighted pull ups are shooting up. I'll hit shoulders upper chest traps bis and tris tomorrow.
Squat
2x365
1x405
8x315
Weighted Pull Ups
5xbw
5x25
3x65
6x15
6xbw
Quads and Hamstrings
3x10
Lat Pulldowns
4x8
Shit day today. I just feel like shit, sleep deprived (ish, got good sleep except last night, 6 hours, heat insomnia), sick, stressed from work. The 3 s's of sssshit. But yeah, just did what I could, at least my weighted pull ups are shooting up. I'll hit shoulders upper chest traps bis and tris tomorrow.
Kinda monster day yesterday, was only in for 1 hr 45 mins ish but I was doing like 0 rest periods, just going going going, getting water between sets. I hit some light smith incline bench, smith shrugs, rear and side raises, which I got a great contraction on, behind the neck push presses up to 115x5 (weeeeak) with rear and side raises between sets, felt it a ton in my side delts for the first time ever, some cable rope hammer curls, tricep pushdowns, chest machine rear delt machine and that's it. Dont' remember sets weight or reps was just going. Definitely gonna start doing behind neck push presses, killer movement, this is gonna build my bench without a doubt.
9-8-13: Stuff
Bench
7x225
Incline Bench
135x10
10x25 cable flyes then 6x155 incline
10x25 flyes then 8x135 incline
10x25 flyes then 6x135 incline then 40xbar incline
Rear/Side Raise supersets between sets
3x12x17.5 rear, 3x10x17.5 side
Pendlay Rows (lots of cheat but still got contraction)
3x10x185 last set drop setted with 5x135
Side Raises
3x10x25
Front Squat
0x315
2x295
1x335
Rear Delt Raise
4x10x30 last 3 sets drop setted with 3x5x17.5
Really frustrating day today. I'm really sick, so even though I have a lot of stress and anger from my job (probably part of the reason why I'm sick for so long) I feel like shit and can't move weight so all that anger just gets amplified from set to set. Felt incredibly weak... Decided to not even bother benching and did inclines, but my fucking front delts were taking over, esp the left one. Tried some preexhaustion which helped get more chest but ultimately my delts are still fucked up and that pissed me off even more. Really infuriating day. I also am getting pissed cause my barbell row won't go up, so I just forced 10 reps on each set regardless of cheating, but held the negatives as long as I could. At least my anger helped me somwhere, there. But then the most infuriating thing was we have a heat wave, my gym's AC, while it doesn't suck, isn't that powerful, and I'm sick and coughing and all that which raises my body temp even more so I'm sweating like a motherfucker. Then 315 slipped on my sweaty ass shoulders and made a big ass noise which was really embarassing and pissed me off. So I chalked the shit out of my chest and the bar then smashed 295 then 335. Technique was perfect on 335. Then pushed out some anger rear delts, mad that they won't grow so maybe I need to train them heavy. OVerall a shit show but at least I got some work in. Doing squats and back on tues.
Bench
7x225
Incline Bench
135x10
10x25 cable flyes then 6x155 incline
10x25 flyes then 8x135 incline
10x25 flyes then 6x135 incline then 40xbar incline
Rear/Side Raise supersets between sets
3x12x17.5 rear, 3x10x17.5 side
Pendlay Rows (lots of cheat but still got contraction)
3x10x185 last set drop setted with 5x135
Side Raises
3x10x25
Front Squat
0x315
2x295
1x335
Rear Delt Raise
4x10x30 last 3 sets drop setted with 3x5x17.5
Really frustrating day today. I'm really sick, so even though I have a lot of stress and anger from my job (probably part of the reason why I'm sick for so long) I feel like shit and can't move weight so all that anger just gets amplified from set to set. Felt incredibly weak... Decided to not even bother benching and did inclines, but my fucking front delts were taking over, esp the left one. Tried some preexhaustion which helped get more chest but ultimately my delts are still fucked up and that pissed me off even more. Really infuriating day. I also am getting pissed cause my barbell row won't go up, so I just forced 10 reps on each set regardless of cheating, but held the negatives as long as I could. At least my anger helped me somwhere, there. But then the most infuriating thing was we have a heat wave, my gym's AC, while it doesn't suck, isn't that powerful, and I'm sick and coughing and all that which raises my body temp even more so I'm sweating like a motherfucker. Then 315 slipped on my sweaty ass shoulders and made a big ass noise which was really embarassing and pissed me off. So I chalked the shit out of my chest and the bar then smashed 295 then 335. Technique was perfect on 335. Then pushed out some anger rear delts, mad that they won't grow so maybe I need to train them heavy. OVerall a shit show but at least I got some work in. Doing squats and back on tues.
9-10-13: Squat
Squat
3x405
2x405
1x385 meditated at the bottom-that kind of pause
seated calves
3 sets of 2.5 plates
Standing Calves
1 set of 180
Good Girl Machine
3x15x80
Bad Girl Machine
3x20x95
Was supposed to do legs and back today but didn't feel like doing back when I did 5 pull ups after monster squats. Was really pissed off going in today, so I wanted to destroy the fucking squats. Was nice to get a little PR though the last rep I bounced hard out of the hole, technically legal but I wasn't happy with it so I did another set of 405, then a meditation type pause on 385. Just went through a few more motions then called it a day.
Squat
3x405
2x405
1x385 meditated at the bottom-that kind of pause
seated calves
3 sets of 2.5 plates
Standing Calves
1 set of 180
Good Girl Machine
3x15x80
Bad Girl Machine
3x20x95
Was supposed to do legs and back today but didn't feel like doing back when I did 5 pull ups after monster squats. Was really pissed off going in today, so I wanted to destroy the fucking squats. Was nice to get a little PR though the last rep I bounced hard out of the hole, technically legal but I wasn't happy with it so I did another set of 405, then a meditation type pause on 385. Just went through a few more motions then called it a day.
9-11-13: Back and Shoulders
Behind Neck Push Press
3x5x155
1x10x15 side raises and 4x15x15 rear delt raises between sets
Weighted Pull Ups
5x25
4x45/4xBW drop set
Side Raises
3x10-12x25s drop setted with seated side raise 3x10x10s
1 arm pulldown machine
1x12x185
1x12x205
2x10x185
Short session today. Been feeling really low energy lately, like something's wrong with me. Anyways got a decent pump/soreness going so I'm satisfied with the session. Going to kempo later today.
Behind Neck Push Press
3x5x155
1x10x15 side raises and 4x15x15 rear delt raises between sets
Weighted Pull Ups
5x25
4x45/4xBW drop set
Side Raises
3x10-12x25s drop setted with seated side raise 3x10x10s
1 arm pulldown machine
1x12x185
1x12x205
2x10x185
Short session today. Been feeling really low energy lately, like something's wrong with me. Anyways got a decent pump/soreness going so I'm satisfied with the session. Going to kempo later today.
9-13-13: Deads
Deads
3x455
3x495
Hack Squat
3x12x185
Stiff Leg Deads
10x135
12x185
12x225
Vertical Quad Press
10x1 plate 1 legged then 2 legged right after
10x2 plates
10x3 plates
Quad Extension
3x15x85
Hamstring Curl
10x70
10x95
10x90
10x80
All right day, 3x495 wasn't too hard and I was really happy with it since I didn't psych up hardly at all. Trying to get more into "everyday max" type training so I'm not so mentally drained after each session. Then did some legs. Got DOMS pretty hard about an hour ago, and it's probably gonna get worse. I'm excited
. Ate a ton of calories last night and I felt nice and full even though I barely ate anything today going into today's session:
9-14-13: Bench/Upper
Bench
2x255
1x275
205x10/8/9
4 or 5 high rep (12-20) sets of rear delts varying weights (12.5-25) between sets and 2 or 3 sets of side raises 10-12 reps
DB Bench
10x70s
5x100s
3x100s
12x70s
1 arm lat machine
2x12x185
2x12x195 last set supersetted with 12x55 pullovers
Jim Extensions
3x10x95
Rich Piana Curls
3x12x47.5s
Side Raise Machine
55 lbs x 20/15/12 short rest
Chest and Rear Delt Machine
5-7 sets of each, 10-15 reps with 55-105 lbs (most around 70-100, chest never below 100)
Nice day today, was feeling worn out after lats but forced myself to do the rest and got in the zone. I'm already really sore, especially in the lats and delts, but I feel my knots, backarms (I don't call them bis and tris anymore
), forearms, chest, etc. Even my traps though I haven't hit them directly in a while, in fact my right trap has felt like it has a really bad knot since I did BTN presses the other day. That's been feeling better though. Bench didn't feel too strong, for some reason my chest was sore today even though I haven't hit it in a while... Doesn't make sense at all but at least it made me feel bench in my chest, I actually got a chest pump from benching which never happens. Guess that's a good thing since my chest has been dormant for a while. I hung out with a friend who lifts who I haven't seen in a while so we did some posing, maybe that's why it was sore. Hit some DB bench for the first time in a while, felt very awkward and I was disappointing, gonna start doing these heavy again, I hate doing em for multiple sets so might as well pyramid. Lat machine was good, getting better and better at contracting them, Jim extensions were hard as fuck but my lats and backarms were burning. RP curls were good, side raises were good, and then I just zoned out and did a bunch of sets of chest and rear delts, started going heavier on rear delts and doing em a little different, my friend showed me a new way which helps me feel it wayyyyy better. Overall a solid day I'm nice and sore and ready to eat! Been bumping up the calories lately since I quit my job (boss turned out to be corrupt and shady, he still owes me $470 which I dont' think I'm gonna get back, long story) but yeah, I feel great being no longer calorie deprived.
Deads
3x455
3x495
Hack Squat
3x12x185
Stiff Leg Deads
10x135
12x185
12x225
Vertical Quad Press
10x1 plate 1 legged then 2 legged right after
10x2 plates
10x3 plates
Quad Extension
3x15x85
Hamstring Curl
10x70
10x95
10x90
10x80
All right day, 3x495 wasn't too hard and I was really happy with it since I didn't psych up hardly at all. Trying to get more into "everyday max" type training so I'm not so mentally drained after each session. Then did some legs. Got DOMS pretty hard about an hour ago, and it's probably gonna get worse. I'm excited
. Ate a ton of calories last night and I felt nice and full even though I barely ate anything today going into today's session:9-14-13: Bench/Upper
Bench
2x255
1x275
205x10/8/9
4 or 5 high rep (12-20) sets of rear delts varying weights (12.5-25) between sets and 2 or 3 sets of side raises 10-12 reps
DB Bench
10x70s
5x100s
3x100s
12x70s
1 arm lat machine
2x12x185
2x12x195 last set supersetted with 12x55 pullovers
Jim Extensions
3x10x95
Rich Piana Curls
3x12x47.5s
Side Raise Machine
55 lbs x 20/15/12 short rest
Chest and Rear Delt Machine
5-7 sets of each, 10-15 reps with 55-105 lbs (most around 70-100, chest never below 100)
Nice day today, was feeling worn out after lats but forced myself to do the rest and got in the zone. I'm already really sore, especially in the lats and delts, but I feel my knots, backarms (I don't call them bis and tris anymore
), forearms, chest, etc. Even my traps though I haven't hit them directly in a while, in fact my right trap has felt like it has a really bad knot since I did BTN presses the other day. That's been feeling better though. Bench didn't feel too strong, for some reason my chest was sore today even though I haven't hit it in a while... Doesn't make sense at all but at least it made me feel bench in my chest, I actually got a chest pump from benching which never happens. Guess that's a good thing since my chest has been dormant for a while. I hung out with a friend who lifts who I haven't seen in a while so we did some posing, maybe that's why it was sore. Hit some DB bench for the first time in a while, felt very awkward and I was disappointing, gonna start doing these heavy again, I hate doing em for multiple sets so might as well pyramid. Lat machine was good, getting better and better at contracting them, Jim extensions were hard as fuck but my lats and backarms were burning. RP curls were good, side raises were good, and then I just zoned out and did a bunch of sets of chest and rear delts, started going heavier on rear delts and doing em a little different, my friend showed me a new way which helps me feel it wayyyyy better. Overall a solid day I'm nice and sore and ready to eat! Been bumping up the calories lately since I quit my job (boss turned out to be corrupt and shady, he still owes me $470 which I dont' think I'm gonna get back, long story) but yeah, I feel great being no longer calorie deprived.9-17-13: Legs
Front Squat
3x315 followed by 1x275 long pause
Quad Ext
90x20/15/15/15 short rest periods
Hamstring Curl
70x15/12/12/10 short rest
Good Girl Machine
2x25x80
30x70
Bad Girl Machine
2x25x90
25x70
Calf Raise Machine
180x20
210x15/12/20 short rest
Ok day today. Didn't feel like doing back squats, my hips have been jacked up since last week because I bounce kinda hard on the last rep of 405x3, plus my back rounded slightly last time I did deads. So I did fronts instead. All the "good" bars were taken so I used one of the absolute piece of shit bars that have knurling that hurts like a bitch but doesn't grip well. Some bars fucking suck, this one is perfectly shitty, terrible knurling, somewhat thick, rigid yet permanently bends easily (if someone drops it). But whatever, grinded out some reps, my neck is all bruised and fucked up right now from it but whatever. Hit quads, really trying to get that outer sweep and I can actually see it improving a bit. Hit hamstrings, I don't like the hamstring machine at this gym but it is what it is, got a decent workout anyways, GGBG machines were aight, but my hips feel really jacked up and this didn't feel good on em. Then calves got a damn good workout. Overall it was ok.
Front Squat
3x315 followed by 1x275 long pause
Quad Ext
90x20/15/15/15 short rest periods
Hamstring Curl
70x15/12/12/10 short rest
Good Girl Machine
2x25x80
30x70
Bad Girl Machine
2x25x90
25x70
Calf Raise Machine
180x20
210x15/12/20 short rest
Ok day today. Didn't feel like doing back squats, my hips have been jacked up since last week because I bounce kinda hard on the last rep of 405x3, plus my back rounded slightly last time I did deads. So I did fronts instead. All the "good" bars were taken so I used one of the absolute piece of shit bars that have knurling that hurts like a bitch but doesn't grip well. Some bars fucking suck, this one is perfectly shitty, terrible knurling, somewhat thick, rigid yet permanently bends easily (if someone drops it). But whatever, grinded out some reps, my neck is all bruised and fucked up right now from it but whatever. Hit quads, really trying to get that outer sweep and I can actually see it improving a bit. Hit hamstrings, I don't like the hamstring machine at this gym but it is what it is, got a decent workout anyways, GGBG machines were aight, but my hips feel really jacked up and this didn't feel good on em. Then calves got a damn good workout. Overall it was ok.
E
Evan Tipps
Guest
Nice front squat buddy
9-18-13: Upper Body
Pull Ups
BW x 8/6/6/6/5/5/5/5/4
some of the sets if I felt too much rear delts I did some light pullovers right after
Smith Shrug
1 or 2x15x225 front
2 or 3x15x185 behind
Upright Row into side raise
3x12x135 UR 3x12x15 SR
Incline DB Bench with incline push ups
3x10x40s 3x10xbw
Chest Supp rows focus on rear delts
3x15x40s
Side Raise Machine
3x20x40
Chest And Rear Delts
5-7 sets of 15 both with 70-85 lbs last set of chest 110
Side Raise Machine
40x20/15/12 last set dropped setted to 20x10
RP Curls
3x10x45
Tricep Pushdown followed by dual arm cheat kick backs
3x12 and 3x10
Preacher Rev Curl into normal curl
3x12xreally light followed by 3x5 normal curl
Tricep Bench Dips
3x12
2 hour session yesterday. Everything was pretty good, didn't feel like doing anything heavy so I made the most out of light weight. Might do heavy deads tomorrow, probably, might do bench tomorrow too, then I'm squatting on Sun or Monday depending on how I feel. Moving back up to college and feeling kinda burnt out to heavy training so I'm going by feel. It's funny, now that my diet is actually getting good, 2 small meals 2-3 medium meals 1-2 big meals per day, and usually 1-2 shakes per day, my training is losing its structure. Everything will get back on track once I get into the structured environment of school though. Feel much better on higher cals though that's for sure.
Pull Ups
BW x 8/6/6/6/5/5/5/5/4
some of the sets if I felt too much rear delts I did some light pullovers right after
Smith Shrug
1 or 2x15x225 front
2 or 3x15x185 behind
Upright Row into side raise
3x12x135 UR 3x12x15 SR
Incline DB Bench with incline push ups
3x10x40s 3x10xbw
Chest Supp rows focus on rear delts
3x15x40s
Side Raise Machine
3x20x40
Chest And Rear Delts
5-7 sets of 15 both with 70-85 lbs last set of chest 110
Side Raise Machine
40x20/15/12 last set dropped setted to 20x10
RP Curls
3x10x45
Tricep Pushdown followed by dual arm cheat kick backs
3x12 and 3x10
Preacher Rev Curl into normal curl
3x12xreally light followed by 3x5 normal curl
Tricep Bench Dips
3x12
2 hour session yesterday. Everything was pretty good, didn't feel like doing anything heavy so I made the most out of light weight. Might do heavy deads tomorrow, probably, might do bench tomorrow too, then I'm squatting on Sun or Monday depending on how I feel. Moving back up to college and feeling kinda burnt out to heavy training so I'm going by feel. It's funny, now that my diet is actually getting good, 2 small meals 2-3 medium meals 1-2 big meals per day, and usually 1-2 shakes per day, my training is losing its structure. Everything will get back on track once I get into the structured environment of school though. Feel much better on higher cals though that's for sure.
9-22-13: Stuff
Bench
5x225
4x245
2x5x225
Squat
3x315
3x365
2x5x315
10 pull ups
Lat Pulldown
3x12x90-135
Triceps and Biceps
6 sets of 10-15
Side Raises Drop sets
12x30s/10x10s
12x25s/6x20s/5x10s
Pretty good day yesterday just getting back into it. Not too much to say, or maybe a lot to say but no desire to say it. Just back at my college gym so things are a bit shakey for now, and I've been doing a ton of walking so my legs were already really sore before the gym.
Did some swimming today, 5 laps.
Bench
5x225
4x245
2x5x225
Squat
3x315
3x365
2x5x315
10 pull ups
Lat Pulldown
3x12x90-135
Triceps and Biceps
6 sets of 10-15
Side Raises Drop sets
12x30s/10x10s
12x25s/6x20s/5x10s
Pretty good day yesterday just getting back into it. Not too much to say, or maybe a lot to say but no desire to say it. Just back at my college gym so things are a bit shakey for now, and I've been doing a ton of walking so my legs were already really sore before the gym.
Did some swimming today, 5 laps.
9-26-13: Stuff
BB Rows Rich Piana Style
3x10x135
BTN Push Press
3x5x155 side delts between sets
DB Rows
12x75
10x115
Rear and Side Delts
3x12x25s/3x8x5s drop sets on both
Overhead Tris
3 or 4 sets 65-75 lbs
Tricep Bench Dips
3x12
Reverse Preacher Curl
3x12
More Cable Bis and Tris while waiting for smith
Smith behind neck shrugs
3x15x225 tweaked my back
Couldn't do calves because of my back
A Bunch of Sets of Chest and Rear Delts heavy
70-100 lbs for rear delts 110-150 for chest sets of 15, probably 4-6 sets
Ok day today, lots of work, great pump, but I fucked up my back on shrugs. Back was already tired from deads yesterday, db rows made it compromised, shrugs finished it off and fucked it up. Should be good in a week I've gotten this kind of injury before but it sucks. Gonna try to do some feeder workouts for it low joint stress of course. Oh well we'll see what happens. Swimming tomorrow.
BB Rows Rich Piana Style
3x10x135
BTN Push Press
3x5x155 side delts between sets
DB Rows
12x75
10x115
Rear and Side Delts
3x12x25s/3x8x5s drop sets on both
Overhead Tris
3 or 4 sets 65-75 lbs
Tricep Bench Dips
3x12
Reverse Preacher Curl
3x12
More Cable Bis and Tris while waiting for smith
Smith behind neck shrugs
3x15x225 tweaked my back
Couldn't do calves because of my back
A Bunch of Sets of Chest and Rear Delts heavy
70-100 lbs for rear delts 110-150 for chest sets of 15, probably 4-6 sets
Ok day today, lots of work, great pump, but I fucked up my back on shrugs. Back was already tired from deads yesterday, db rows made it compromised, shrugs finished it off and fucked it up. Should be good in a week I've gotten this kind of injury before but it sucks. Gonna try to do some feeder workouts for it low joint stress of course. Oh well we'll see what happens. Swimming tomorrow.
9-29-13: Back and Legs
Seated Calves
3x20x70
Pull Ups
5xBW
5x25
4x45
8x25 chins
5xBW
Lat Pulldowns
3x12x120
1 arm lat pulls
3x12x40
Preacher Hammer Curls
15x25 followed by 10x25 rev curl
12x25 followed by 6x45 rev curl
12x25 followed by 6x45 rev curl
Quad Ext
15x75
15x105
20x90
2x15x100
Ham Curl
4x15x90
Seated Calves
3x20x70
1 leg standing calves
2x20
Hanging Leg Raise
2x15
Pretty good little session today. Lower back is still fucked up but I figure doing all this would help get some blood around the area and stretch it out. My back feels quite a bit better after today's workout. Borrowed my friend's bike to the gym and biking helped loosen up my hips. Overall a good day.
Seated Calves
3x20x70
Pull Ups
5xBW
5x25
4x45
8x25 chins
5xBW
Lat Pulldowns
3x12x120
1 arm lat pulls
3x12x40
Preacher Hammer Curls
15x25 followed by 10x25 rev curl
12x25 followed by 6x45 rev curl
12x25 followed by 6x45 rev curl
Quad Ext
15x75
15x105
20x90
2x15x100
Ham Curl
4x15x90
Seated Calves
3x20x70
1 leg standing calves
2x20
Hanging Leg Raise
2x15
Pretty good little session today. Lower back is still fucked up but I figure doing all this would help get some blood around the area and stretch it out. My back feels quite a bit better after today's workout. Borrowed my friend's bike to the gym and biking helped loosen up my hips. Overall a good day.
Trained shoulders on oct 1 and bench/squat on oct 2. Only benched 245x4 and squat 385x3 and 405x1. Haven't had time to log cause school is rough this year. Kind of over powerlifting, gonna train like a bodybuilder and stop squatting for a while so my ass shrinks. When I get back into powerlifting it won't take too long to get back into shape, but it's just not worth it anymore force feeding, having sore joints all the time, not fitting into jeans, etc.
Did some clean and jerks today, worked up to 185 for 1 or 2 reps. Then did some calves, chest, delts. Was more of a "get my testosterone up" workout than anything. I'm gonna be doing cleans 2x/week jerks 1x/week deads 1x/week, so I'm still getting that test boosting effect of training lower body often, without doing squats. And I feel that the cleans will help keep my deadlift up even if I'm not doing squats. Looking forward to shrinking my ass and fitting into jeans!
2 hours is a somewhat long session, if I ever said it was fast then I must have mistyped lol.
Trained shoulders arms and chest today got a great workout. Did 1 arm cable side and rear delts which worked great. Also really finding out how to squeeze rear delts on the chest fly machine. No heavy lifts today.
Trained shoulders arms and chest today got a great workout. Did 1 arm cable side and rear delts which worked great. Also really finding out how to squeeze rear delts on the chest fly machine. No heavy lifts today.
Yesterday got a nice little deadlift PR: 455x8. 405 felt insanely easy yesterday on warmups, like 225. Some guy saw how fast I lifted it and came over saying "you're a beast man!" I think from doing cleans I've learned how to accelerate better, tighten my back better, and start with the bar slightly in front of my shins. Causes less scraping, gives the back a better position of leverage, and overall just feels smoother, stronger, faster. Deadlifts are fun when they go so well. Hopefully I can keep it up. Also I think another big part is just having a positive mindset throughout the day. If I'm walking around all day low energy and negative then the gym is gonna be low energy and negative, but if I walk around with energy and positivity then the gym is going to be better too.
After deadlifts I ran through a couple back exercises with a friend, training his way, 2 sets of 8-15 (usually 10-12) on each movement, short rest periods, lots of movements. Low volume but heavy duty. I don't remember exactly what we did but I think it was 90 lb DB rows for 8 reps, then lat pulldowns to failure, T bar row machine, yates rows, pullover type pulldowns, pullovers.
Hard to find time to do detailed log posts nowadays, 4 reading classes.
After deadlifts I ran through a couple back exercises with a friend, training his way, 2 sets of 8-15 (usually 10-12) on each movement, short rest periods, lots of movements. Low volume but heavy duty. I don't remember exactly what we did but I think it was 90 lb DB rows for 8 reps, then lat pulldowns to failure, T bar row machine, yates rows, pullover type pulldowns, pullovers.
Hard to find time to do detailed log posts nowadays, 4 reading classes.
Just did a little session today. Was doing clean and jerks and they informed me I can't do the overhead part. So I just had to do cleans instead. Got a PR, 80 kgs + 45 lbs (around 221) for 2 reps, then 231 (added 2 5s to that) for 1 rep, then 221 for another 2 reps. Failed 241. Then did some other shit.
College this year is more difficult and less fun than last year. So much shit to do and so little time.
College this year is more difficult and less fun than last year. So much shit to do and so little time.
Just did some bench, 205x10 and 255x2 and 135x30 today, along with rear n side delts, 3x185 cleans, and some back extensions, quads, and calf raises. I think I've lost my way a bit with lifting, I got into the whole bodybuilding thing and dropped a lot of what works in search of trying to "feel the muscle, get the contraction, isolate the muscle, use light weight" etc. While I've benefited a little from it in that I've gotten bigger side delts, balanced my rear delts with my front delts more, and learned how to feel the muscle contract, I need to go back to the basics. I have too much fuckarounditis nowadays. I'm going to pull up some of the routines I did back in the day and try to construct something that works so I can start progressing and get motivated again. Get out of this funk.
rustilldown
New member
Can't beat the basics. Compound lifts till death do us part
10-13-13: Quads and Back
Weighted Pull Ups
5xBW wide
5x25 wide
3x45 wide
3x45 narrow
5x45 chins
8x25 chins
8xBW wide
1 leg Quad Extension
2 sets
Leg Press
4 plates x 30
Calf Raise
2 sets
DB Rows
2 sets
Lat Pulldowns
2 sets
T bar row
2 sets
Pulloverpulldownthing
2 sets
And that's it. Now my forearms are cramping!
Weighted Pull Ups
5xBW wide
5x25 wide
3x45 wide
3x45 narrow
5x45 chins
8x25 chins
8xBW wide
1 leg Quad Extension
2 sets
Leg Press
4 plates x 30
Calf Raise
2 sets
DB Rows
2 sets
Lat Pulldowns
2 sets
T bar row
2 sets
Pulloverpulldownthing
2 sets
And that's it. Now my forearms are cramping!
10-16-13: Deads
Deads
491x3
401x5 beltless
BB Rows
5x225
8x205
10x185
10x135 super strict to the neck
Standing Calves
3x15x160
Quad Ext
60x15 reps 1 leg at a time
120x15 reps 2 legs
60x15 reps 1 leg
Ham Curl
drop set 90x15/60x10
1 leg calf raise
1x20xBW
Good day today. Gym intensity is coming back up. Went through a kind of low test period where I had no drive, sex drive or gym drive, the last week of summer and the first 2-3 weeks of school. My test is coming back up and with it my intensity. Deads were pretty good, technique felt a little off compared to last week, but I didn't have to psych up for 491x3 which was nice. Next week I may try 500x3 which would be a PR. Kind of difficult to get my deadlift up without squatting, cleans help but only if I do them more than once a week. I might start doing cleans on fridays too even though I don't like to train on days I go out, just for the technique, and the test boosting effect. So I'll just do cleans, back extensions, calf raises, and forearms on fridays if I feel up to it, see how that goes. I actually miss squatting, never thought I'd say that, but in the quest for aesthetics, I gotta get my glutes smaller. There's always time for powerlifting and squatting after I get married.
Assistance exercises were good but of course it's hard to have energy to do anything after deads. Just ran through the motions on these.
Deads
491x3
401x5 beltless
BB Rows
5x225
8x205
10x185
10x135 super strict to the neck
Standing Calves
3x15x160
Quad Ext
60x15 reps 1 leg at a time
120x15 reps 2 legs
60x15 reps 1 leg
Ham Curl
drop set 90x15/60x10
1 leg calf raise
1x20xBW
Good day today. Gym intensity is coming back up. Went through a kind of low test period where I had no drive, sex drive or gym drive, the last week of summer and the first 2-3 weeks of school. My test is coming back up and with it my intensity. Deads were pretty good, technique felt a little off compared to last week, but I didn't have to psych up for 491x3 which was nice. Next week I may try 500x3 which would be a PR. Kind of difficult to get my deadlift up without squatting, cleans help but only if I do them more than once a week. I might start doing cleans on fridays too even though I don't like to train on days I go out, just for the technique, and the test boosting effect. So I'll just do cleans, back extensions, calf raises, and forearms on fridays if I feel up to it, see how that goes. I actually miss squatting, never thought I'd say that, but in the quest for aesthetics, I gotta get my glutes smaller. There's always time for powerlifting and squatting after I get married
.Assistance exercises were good but of course it's hard to have energy to do anything after deads. Just ran through the motions on these.
10-17-13: Bench and Shoulders/arms
Bench
215x10
225x7
215x8 (failed 9th)
20x135
Face Pulls
1 warmup
1 drop set
DB Rear Delt Raise
2 supersets (strict in front supersetted with less strict elbows tucked more like a row)
Cable Rear Delt
2 sets
BB Upright Rows
2 sets
Side Raises
1 medium
1 heavy partial rom
1 medium
1 arm side delt raise on incline bench (felt more in rear delts)
2 sets
1 arm tricep pushdown
2 sets
dip machine
2 sets
overhead triceps
2 sets
Seated overhead triceps
2 sets
Bicep Curls alternating
pyramid up 1 warmup 1 work set then drop set 50sx8 40sx8 30sx8 (alternating so that's 4 on each arm for each weight)
Narcissist curls (the one where you take the cables on both arms and then do a front double bi in the mirror, Idk what to call it lol)
2 sets
RP curls
drop set 20x55s (alternating so that's 10 per arm) 10x40s 10x30s hammer curls 10x10s
Cable Reverse Curl
2 sets
Started benching at 9:15 PM, ended at 9:30, waited for my friend to get there and warm up, started lifting again at 9:55, got kicked out of the gym just before 11. So all the non bench stuff happened in 1 hour. Crazy shit, trained with my now roommate who I've previously referred to as my "bodybuilder friend". Trained back with him a few times before and it was good shit, but today's session blew my mind. It was like a mind fuck in my muscles, insane pumps, insane contractions. Super short rest periods, heavy duty sets, kind of like dorian yates style mixed with doing a little higher volume and many exercises. I've been bulshitting myself and making excuses that if you're feeling the contraction you have to stay light. Blew that myth out of the fucking water today, though I might have to go a little lighter on my own since my roommate helps coach me on squeezing the muscle even when the weight gets heavy.
It's funny because when I met my friend he was small, but he's very knowledgeable about lifting, lots of reading combined with natural athleticism. Now he's actually a respectable size and though he doesn't know shit about strength training and makes countless mistakes on his diet, he knows how to freaking bodybuild and hit that muscle hard. I'm going to start training with him more often, whenever our days land on the same day (his routine changes week to week). I learn so much from him despite my lifting for longer. He also has helped me get my intensity back up. I fell into the trap/negative feedback loop of training half assedly, long rest periods, light weights, high reps, getting a pump but not truly stimulating the muscle. Today I killed it, yesterday I went pretty hard too; overall just learning to be high test again after having to tone myself down for living with my parents this summer, is benefiting me in all aspects of life. Hard lifting builds hard men who can lift even harder: high test feeds high test (low test feeds low test too). I'm also doing Elliott Hulse's bioenergetic exercises to help cure a lot of the self imposed problems I got being socially isolated and depressed at home. I'm ready to seize the day now in college. Killer workout today.
Bench
215x10
225x7
215x8 (failed 9th)
20x135
Face Pulls
1 warmup
1 drop set
DB Rear Delt Raise
2 supersets (strict in front supersetted with less strict elbows tucked more like a row)
Cable Rear Delt
2 sets
BB Upright Rows
2 sets
Side Raises
1 medium
1 heavy partial rom
1 medium
1 arm side delt raise on incline bench (felt more in rear delts)
2 sets
1 arm tricep pushdown
2 sets
dip machine
2 sets
overhead triceps
2 sets
Seated overhead triceps
2 sets
Bicep Curls alternating
pyramid up 1 warmup 1 work set then drop set 50sx8 40sx8 30sx8 (alternating so that's 4 on each arm for each weight)
Narcissist curls (the one where you take the cables on both arms and then do a front double bi in the mirror, Idk what to call it lol)
2 sets
RP curls
drop set 20x55s (alternating so that's 10 per arm) 10x40s 10x30s hammer curls 10x10s
Cable Reverse Curl
2 sets
Started benching at 9:15 PM, ended at 9:30, waited for my friend to get there and warm up, started lifting again at 9:55, got kicked out of the gym just before 11. So all the non bench stuff happened in 1 hour. Crazy shit, trained with my now roommate who I've previously referred to as my "bodybuilder friend". Trained back with him a few times before and it was good shit, but today's session blew my mind. It was like a mind fuck in my muscles, insane pumps, insane contractions. Super short rest periods, heavy duty sets, kind of like dorian yates style mixed with doing a little higher volume and many exercises. I've been bulshitting myself and making excuses that if you're feeling the contraction you have to stay light. Blew that myth out of the fucking water today, though I might have to go a little lighter on my own since my roommate helps coach me on squeezing the muscle even when the weight gets heavy.
It's funny because when I met my friend he was small, but he's very knowledgeable about lifting, lots of reading combined with natural athleticism. Now he's actually a respectable size and though he doesn't know shit about strength training and makes countless mistakes on his diet, he knows how to freaking bodybuild and hit that muscle hard. I'm going to start training with him more often, whenever our days land on the same day (his routine changes week to week). I learn so much from him despite my lifting for longer. He also has helped me get my intensity back up. I fell into the trap/negative feedback loop of training half assedly, long rest periods, light weights, high reps, getting a pump but not truly stimulating the muscle. Today I killed it, yesterday I went pretty hard too; overall just learning to be high test again after having to tone myself down for living with my parents this summer, is benefiting me in all aspects of life. Hard lifting builds hard men who can lift even harder: high test feeds high test (low test feeds low test too). I'm also doing Elliott Hulse's bioenergetic exercises to help cure a lot of the self imposed problems I got being socially isolated and depressed at home. I'm ready to seize the day now in college. Killer workout today.
Cleans and Back/Quads/Calves
Cleans
225 for 2 singles and 4 failed singles
185x3
Standing Calf Raise
2 sets
Lat Pulldowns
2 sets
T Bar Row
2 sets
BB Row
2 sets
Wide Grip Cable Row
2 sets
Backwards Pulldown Pullover thing
2 sets killed me
Pullovers
1 set then 1 set of pulldowns-pullovers were killing my shoulders
Quad Ext
2x15x70 lbs 1 legged
1x15x115 2 legged (did 7 finisher partial rom reps after the 15)
Seated Calf Raise
4 sets (2 heavy sets 2 medium-light sets)
Standing Calves
1 set
Bad day for clean strength, good day for clean technique (I'm learning), good day for back, ok day for quads, ok day for calves. Cleans felt really weak and bad technique, but I refined my technique over the sets till I was actually doing a legit front squat after the clean (with awkwardly wide feet). I'm gonna have to find somebody semi strict who knows what they're doing to look at my clean technique, some parts of it are good but there's a few parts I just can't get. I've had an anal coach for cleans before which sucked, too perfectionistic and overwhelming for me since I"m just trying to do cleans once or twice a week for explosive benefits to my deadlift. I feel like my friend's method of training works especially well for back since it's good to hit it from many angles, my second legit back day ever, and all by myself. Quads/Calves were alright but I was really tired from back so I couldn't really get a good contraction like usual. Back is more important to me anyways since one could say it's lacking-I've never trained it this hard. Rear delts were pumped as fuck from this workout! Really had some good intensity going, glad to have found my testosterone again, so to speak. I give a lot of credit to Elliott Hulse's bioenergetic exercises, I've been in my head way too much and elliott's videos have helped me break the negativity cycle and reconnect myself with my body and get out of my head.
Cleans
225 for 2 singles and 4 failed singles
185x3
Standing Calf Raise
2 sets
Lat Pulldowns
2 sets
T Bar Row
2 sets
BB Row
2 sets
Wide Grip Cable Row
2 sets
Backwards Pulldown Pullover thing
2 sets killed me
Pullovers
1 set then 1 set of pulldowns-pullovers were killing my shoulders
Quad Ext
2x15x70 lbs 1 legged
1x15x115 2 legged (did 7 finisher partial rom reps after the 15)
Seated Calf Raise
4 sets (2 heavy sets 2 medium-light sets)
Standing Calves
1 set
Bad day for clean strength, good day for clean technique (I'm learning), good day for back, ok day for quads, ok day for calves. Cleans felt really weak and bad technique, but I refined my technique over the sets till I was actually doing a legit front squat after the clean (with awkwardly wide feet). I'm gonna have to find somebody semi strict who knows what they're doing to look at my clean technique, some parts of it are good but there's a few parts I just can't get. I've had an anal coach for cleans before which sucked, too perfectionistic and overwhelming for me since I"m just trying to do cleans once or twice a week for explosive benefits to my deadlift. I feel like my friend's method of training works especially well for back since it's good to hit it from many angles, my second legit back day ever, and all by myself
. Quads/Calves were alright but I was really tired from back so I couldn't really get a good contraction like usual. Back is more important to me anyways since one could say it's lacking-I've never trained it this hard. Rear delts were pumped as fuck from this workout! Really had some good intensity going, glad to have found my testosterone again, so to speak. I give a lot of credit to Elliott Hulse's bioenergetic exercises, I've been in my head way too much and elliott's videos have helped me break the negativity cycle and reconnect myself with my body and get out of my head.10-22-13: Shoulders/Arms
Overhead
worked up to 155x8 or 9 behind neck push press
115x5 OHP
95x5/6/8 OHP (working on getting rear delts in there so I can do them the way an oly lifter friend of mine does them)
5 sets of rear delt raises between sets and 2 sets of side raises
Collar pulls (kind of like a mix between a face pull and lat pulldown, kills rear delts)
2 sets
Rear Delt Raise
2 sets
Side Raise
2 sets
1 arm tricep
2 sets
tricep dips
2x12
Concentration curl
1 heavy warmup 1 drop set
Narcissist curls
1 heavy warmup 2 work sets
Spider Curls
1 BB set 2 DB sets
Incline Bench Curls
2 sets
RP Hammer Curls
1 heavy warmup
drop set: 50sx24 (12 on each side) 35sx8 (4 on each side) 25sx6 reps simultaneously then 6 reps alternating (3 on each side)
Forearm Roller
2 sets with 20 lbs
Cable Rev curl
1 medium warmup
1 heavy warmup
1 drop set
Bam. Killed shoulders today. Kind of slacked on rear and side delts but they got hit surprisingly hard on the compound movment so I'm not worried. I destroyed arms though, especially biceps and forearms. I looked like Rich Piana afterwards, biceps were disproportionately huge, they looked 18 inches. Loving this high test high intensity training, been taking tribulis everdy day to get myself out of this low test rut, I feel amazing. I hope I don't bump back down afterwards though lol. But I think getting into the habit of acting higher test is going to have lasting benefits. Depression is the mind killer, expression is freedom.
Overhead
worked up to 155x8 or 9 behind neck push press
115x5 OHP
95x5/6/8 OHP (working on getting rear delts in there so I can do them the way an oly lifter friend of mine does them)
5 sets of rear delt raises between sets and 2 sets of side raises
Collar pulls (kind of like a mix between a face pull and lat pulldown, kills rear delts)
2 sets
Rear Delt Raise
2 sets
Side Raise
2 sets
1 arm tricep
2 sets
tricep dips
2x12
Concentration curl
1 heavy warmup 1 drop set
Narcissist curls
1 heavy warmup 2 work sets
Spider Curls
1 BB set 2 DB sets
Incline Bench Curls
2 sets
RP Hammer Curls
1 heavy warmup
drop set: 50sx24 (12 on each side) 35sx8 (4 on each side) 25sx6 reps simultaneously then 6 reps alternating (3 on each side)
Forearm Roller
2 sets with 20 lbs
Cable Rev curl
1 medium warmup
1 heavy warmup
1 drop set
Bam. Killed shoulders today. Kind of slacked on rear and side delts but they got hit surprisingly hard on the compound movment so I'm not worried. I destroyed arms though, especially biceps and forearms. I looked like Rich Piana afterwards, biceps were disproportionately huge, they looked 18 inches. Loving this high test high intensity training, been taking tribulis everdy day to get myself out of this low test rut, I feel amazing. I hope I don't bump back down afterwards though lol. But I think getting into the habit of acting higher test is going to have lasting benefits. Depression is the mind killer, expression is freedom.
Fronts/Back
Did some front squats today, 245x5 and 275x5. Also started doing MMA, unfortunately it's at an inconvenient time before I go to the gym so it detracts from my workout a little bit. Did some weighted pull ups but the numbers were pathetic. Then just did the normal back stuff and calves.
Did some front squats today, 245x5 and 275x5. Also started doing MMA, unfortunately it's at an inconvenient time before I go to the gym so it detracts from my workout a little bit. Did some weighted pull ups but the numbers were pathetic. Then just did the normal back stuff and calves.
10-25-13: Bench/Chest/Biceps
Bench
drop set 8x205/4x185/5x155
DB Bench
4x12x65
Incline DB Bench
12x35s
20x35s
15x35s
8 or 9 sets of rear delts between sets, light and heavy
Chest Fly Machine and rear delt machine
5 or 6 sets (6 or 7 for rear delts)
Biceps
4 sets
Pretty good day today, just hit chest and biceps. Started doing MMA and I've been really sore (my traps have been sore for the last 1.5 weeks), that and the fact I had a midterm I had to study for yesterday, I switched yesterday's session to today. Didn't feel too strong on bench so I did a drop set, then hit some dumbbells. Really went light and focused on the contraction for DB bench, I was actually hitting near failure on 12 reps. Inclines were alright but my front delts were killing me at this point so I couldn't go to heavy on those. I need to hit upper chest before lower chest to avoid that problem. I also realized stabilizing DB benches gets a lot of rear delts. I was doing heavy flyes between each sets though so I got a lot of balance. Then did some simple biceps.
Bench
drop set 8x205/4x185/5x155
DB Bench
4x12x65
Incline DB Bench
12x35s
20x35s
15x35s
8 or 9 sets of rear delts between sets, light and heavy
Chest Fly Machine and rear delt machine
5 or 6 sets (6 or 7 for rear delts)
Biceps
4 sets
Pretty good day today, just hit chest and biceps. Started doing MMA and I've been really sore (my traps have been sore for the last 1.5 weeks), that and the fact I had a midterm I had to study for yesterday, I switched yesterday's session to today. Didn't feel too strong on bench so I did a drop set, then hit some dumbbells. Really went light and focused on the contraction for DB bench, I was actually hitting near failure on 12 reps. Inclines were alright but my front delts were killing me at this point so I couldn't go to heavy on those. I need to hit upper chest before lower chest to avoid that problem. I also realized stabilizing DB benches gets a lot of rear delts. I was doing heavy flyes between each sets though so I got a lot of balance. Then did some simple biceps.
10-30-13: Squats and Legs/Back
Squat
2x5x315
5x345
5x315
Quad Ext
2 or 3 sets
Ham Curl
15x85
15x95/6x50
Seated Calves
2x15x"135"
10x"155"/8x"95"
Lat Pulldown
10x165
10x170/8x95
T Bar Row Machine CG
2x10x2 plates
Back underhand pullover pulldown thing
2x12
Cable Rows Wide
3x12x110
Standing Calves
2x12x195
Pretty good day. First time squatting a while, not bad but I definitely feel the imbalance and I can see why my left outer sweep is less developed. So I'm gonna keep it light, close stance, high bar, and get those quads balanced. I'm going to keep working my hams and if I ever want to do a PL meet I'll start going wider and using more hams 12 weeks out. Quads were good, definitely getting that outer sweep building, hams were good, calves were good, lats were good. Couldn't feel my lats super well today but definitely could feel them, and they're pretty sore. They're growing a lot too, I"ll have to take another picture some time soon, I probably have about 5-10 lbs more muscle than I did back then but weigh about the same, my lats are way wider.
Squat
2x5x315
5x345
5x315
Quad Ext
2 or 3 sets
Ham Curl
15x85
15x95/6x50
Seated Calves
2x15x"135"
10x"155"/8x"95"
Lat Pulldown
10x165
10x170/8x95
T Bar Row Machine CG
2x10x2 plates
Back underhand pullover pulldown thing
2x12
Cable Rows Wide
3x12x110
Standing Calves
2x12x195
Pretty good day. First time squatting a while, not bad but I definitely feel the imbalance and I can see why my left outer sweep is less developed. So I'm gonna keep it light, close stance, high bar, and get those quads balanced. I'm going to keep working my hams and if I ever want to do a PL meet I'll start going wider and using more hams 12 weeks out. Quads were good, definitely getting that outer sweep building, hams were good, calves were good, lats were good. Couldn't feel my lats super well today but definitely could feel them, and they're pretty sore. They're growing a lot too, I"ll have to take another picture some time soon, I probably have about 5-10 lbs more muscle than I did back then but weigh about the same, my lats are way wider.
Did upper body yesterday, hit DB 65x13/12/12 on incline, 85x15/12 on flat, then 65x11 on incline, did some other stuff, lots of rear delts, long head tris, biceps, forearms. Just trying to develop my body evenly to make up for the uneven development from powerlifting. Then went swimming today, 4 laps, 3 fast 1 slow.
11-10-13: Powerlifting Day
Squat
5x315
3x345
4x365
Bench
5x225
Deadlift
3x491
DB Decline Bench
3x10x85s
Good day today. Simple, since the gym is closed today. Was fun getting back to the powerlifting roots. I'll probably start doing a powerlifting day every week, Wednesdays most likely, then would probably train shoulders on thurs. Doing shoulders/arms this week on tues, legs on weds, chest/back/arms on thurs.
Squat
5x315
3x345
4x365
Bench
5x225
Deadlift
3x491
DB Decline Bench
3x10x85s
Good day today. Simple, since the gym is closed today. Was fun getting back to the powerlifting roots. I'll probably start doing a powerlifting day every week, Wednesdays most likely, then would probably train shoulders on thurs. Doing shoulders/arms this week on tues, legs on weds, chest/back/arms on thurs.
11-12-13: Shoulders/arms
Face Pulls
4-5 sets, rear delt raises afterwards
Rear Delt Raise
12x25s
10x30s
Upright Rows
3 sets with 70 lbs followed by 15/10/5 side raises
BTN Press (for mobility)
3x15
1 arm tricep pushdown
1 warmup 2 heavy sets
Overhead Tris
2 sets
Concentration curl
3x10x40s
Spider Curl
EZ bar+10 on each side x2x10
Short day today, had MMA grappling later in the day so I didn't want to be too sore, just stimulate the muscles. Not too bad. Then did some hard grappling, felt great afterwards. My face always gets really lean when I'm doing cardio. Got a new order of supplements today, liv52, fish oil, chamomile tea, and kidney aid. All supps I've taken for a while but I want to start taking more of.
Face Pulls
4-5 sets, rear delt raises afterwards
Rear Delt Raise
12x25s
10x30s
Upright Rows
3 sets with 70 lbs followed by 15/10/5 side raises
BTN Press (for mobility)
3x15
1 arm tricep pushdown
1 warmup 2 heavy sets
Overhead Tris
2 sets
Concentration curl
3x10x40s
Spider Curl
EZ bar+10 on each side x2x10
Short day today, had MMA grappling later in the day so I didn't want to be too sore, just stimulate the muscles. Not too bad. Then did some hard grappling, felt great afterwards. My face always gets really lean when I'm doing cardio. Got a new order of supplements today, liv52, fish oil, chamomile tea, and kidney aid. All supps I've taken for a while but I want to start taking more of.
11-14-13: Evvythang
DB Bench
2x10x80s slight incline
10x70s incline
2x10x65s incline
10x85s/4x65s/6x35s flat drop set
8 sets of rear delts before and between sets (getting really good at isolating these now)
Chest Fly
2x10x130 (diff from usual machine, this weight felt challenging)
Lat Pulldown
150 lbs x 12/10/10
T BAR row
3x12x1.5 plates
Pulldownoverthing
2x12x90
Cable Row
2x12x120
drop set 10x160/8x110
Tricep Pushdown
3 sets light-medium 15 reps
Bench Dips
2x12
Front Squat
10x225 (straps but no belt)
Seated Calves
2x15x100
drop set 15x100/10x50
Forearm Roller
3 or 4 sets of 2 with 20 lbs
Pretty good day today. I've decided I need more chest, especially upper chest, so I've just been hammering the DB benches. I looked huge after hitting chest/rear delts, everything was pumped and I looked wider and thicker than ever. I'll be doing a new routine now, sunday shoulders/arms/forearms, monday quads/hams/calves/forearms, tuesday chest/back/mma, weds mma, thurs squat/bench/deadlift/calves/forearms, fri mma, sat swimming. I might try doing back before chest next time I do my back/chest day, hard to pull and pump the lats with a pumped chest/front delt. I might also try doing back on my shoulder day after tris. We'll see. Working around the mma schedule. I didn't go to the gym yesterday becuase I got hit in the head harder than I ever have in my life 3 times yesterday. One was sparring against a fairly even match, who happened to get a really good shot on my nose. I thought it was broken, hardest hit to the face I've ever taken. The others are from a new guy who started coming to mma, hardest fighter I've ever fought and he's relatively inexperienced, huge 6'2 200 lb guy, rocked me in the side of the head once and in the jaw. So my head hurt way to bad to do front squats yesterday. I also got a really bad roundhouse kick to the left elbow, which is why I had to go light on back and tris today and skip bis, my elbow is still messed up. Hopefully it'll be good in a week but I hope that never happens again, can't do shit with a fucked up elbow.
DB Bench
2x10x80s slight incline
10x70s incline
2x10x65s incline
10x85s/4x65s/6x35s flat drop set
8 sets of rear delts before and between sets (getting really good at isolating these now)
Chest Fly
2x10x130 (diff from usual machine, this weight felt challenging)
Lat Pulldown
150 lbs x 12/10/10
T BAR row
3x12x1.5 plates
Pulldownoverthing
2x12x90
Cable Row
2x12x120
drop set 10x160/8x110
Tricep Pushdown
3 sets light-medium 15 reps
Bench Dips
2x12
Front Squat
10x225 (straps but no belt)
Seated Calves
2x15x100
drop set 15x100/10x50
Forearm Roller
3 or 4 sets of 2 with 20 lbs
Pretty good day today. I've decided I need more chest, especially upper chest, so I've just been hammering the DB benches. I looked huge after hitting chest/rear delts, everything was pumped and I looked wider and thicker than ever. I'll be doing a new routine now, sunday shoulders/arms/forearms, monday quads/hams/calves/forearms, tuesday chest/back/mma, weds mma, thurs squat/bench/deadlift/calves/forearms, fri mma, sat swimming. I might try doing back before chest next time I do my back/chest day, hard to pull and pump the lats with a pumped chest/front delt. I might also try doing back on my shoulder day after tris. We'll see. Working around the mma schedule. I didn't go to the gym yesterday becuase I got hit in the head harder than I ever have in my life 3 times yesterday. One was sparring against a fairly even match, who happened to get a really good shot on my nose. I thought it was broken, hardest hit to the face I've ever taken. The others are from a new guy who started coming to mma, hardest fighter I've ever fought and he's relatively inexperienced, huge 6'2 200 lb guy, rocked me in the side of the head once and in the jaw. So my head hurt way to bad to do front squats yesterday. I also got a really bad roundhouse kick to the left elbow, which is why I had to go light on back and tris today and skip bis, my elbow is still messed up. Hopefully it'll be good in a week but I hope that never happens again, can't do shit with a fucked up elbow.
Simple log post today:
4 sets of face pulls
2 sets of rear delt flyes
1 medium strict 2 heavy swining sets of cable rear delt 1 arm at a time
3 sets of upright rows
2 sets of side raises
2 sets of 1 arm triceps
5 sets of rich piana curls (get forearms and bis in 1)
Short but effective 1 hr workout. Got a good pump despite being flat and low carb as fuck today, can only imagine how good this would be at night after 4-5 meals. Really short rest periods.
4 sets of face pulls
2 sets of rear delt flyes
1 medium strict 2 heavy swining sets of cable rear delt 1 arm at a time
3 sets of upright rows
2 sets of side raises
2 sets of 1 arm triceps
5 sets of rich piana curls (get forearms and bis in 1)
Short but effective 1 hr workout. Got a good pump despite being flat and low carb as fuck today, can only imagine how good this would be at night after 4-5 meals. Really short rest periods.
E
Evan Tipps
Guest
Good stuff bro
11-19-13: Chest/Back
Rear Delts
2 sets
Side Delts
2 sets
Lat Pulldown
160x12/10/8 last set drop setted to 100x8
T Bar Row
2 plates x2x10
drop set 3 plates x 8 2 plates x 8 1 plate x 8 (best set of T bar rows I've ever had in my life)
Close grip pulldown pull over thing
3x10x100
Wide Underhand Cable Rows
3x10x120
DB Pullovers
3x10x65
DB Flys
3x10x35s
DB Bench
80sx10
70sx10
Incline DB Bench
65sx10
60sx8
60sx10
60sx10
Fly Machine
1 medium set, 1 heavy set, 1 burn out light set (chest was too pumped to get full ROM contraction on these, shoulda used cables I guess)
Really good chest/back day today. Lat Pulldowns felt weak but then T bar Rows I got the best contraction I've ever gotten, it helps for me to think of the lat as rolling up into my shoulder blade when I do these. I always hate these and keep the weight light because I can't feel it with heavy weight, but today I went up to 3 plates and actually felt it in my lats instead of forearms! It was great, did a solid drop set. Then hit some close grip pulloverdownthings (just gotta find a video I have no idea what they're called). Did some solid cable rows too, great contractions, found just the right amount of swing to get it going fully in the lats, push the elbows down, keep em tucked, and do a half swing to get it started. DB pullovers were ok, doing that mostly for the vacuum/ribcage effect. Then hit DB flys, got a great contraction on those because the other day I was playing around and found I get a great contraction coming from past the head to the chest (kind of like a pullover/fly). I applied this today as best I could and felt DB flys like I never have in the chest. Maybe I should have done some inclines too but the incline bench wasn't available at the time (fuck crowded gyms I hate waiting). My chest was so worn out I could hardly move shit on DB bench, then inclines were weak too but I got a great contraction by driving my elbows down but still flaring out. It's like I rediscovered my chest today. Machine flyes sucked because my chest was too pumped but who's saying that's a bad thing. Did some rear delts between sets but nothing really significant.
Rear Delts
2 sets
Side Delts
2 sets
Lat Pulldown
160x12/10/8 last set drop setted to 100x8
T Bar Row
2 plates x2x10
drop set 3 plates x 8 2 plates x 8 1 plate x 8 (best set of T bar rows I've ever had in my life)
Close grip pulldown pull over thing
3x10x100
Wide Underhand Cable Rows
3x10x120
DB Pullovers
3x10x65
DB Flys
3x10x35s
DB Bench
80sx10
70sx10
Incline DB Bench
65sx10
60sx8
60sx10
60sx10
Fly Machine
1 medium set, 1 heavy set, 1 burn out light set (chest was too pumped to get full ROM contraction on these, shoulda used cables I guess)
Really good chest/back day today. Lat Pulldowns felt weak but then T bar Rows I got the best contraction I've ever gotten, it helps for me to think of the lat as rolling up into my shoulder blade when I do these. I always hate these and keep the weight light because I can't feel it with heavy weight, but today I went up to 3 plates and actually felt it in my lats instead of forearms! It was great, did a solid drop set. Then hit some close grip pulloverdownthings (just gotta find a video I have no idea what they're called). Did some solid cable rows too, great contractions, found just the right amount of swing to get it going fully in the lats, push the elbows down, keep em tucked, and do a half swing to get it started. DB pullovers were ok, doing that mostly for the vacuum/ribcage effect. Then hit DB flys, got a great contraction on those because the other day I was playing around and found I get a great contraction coming from past the head to the chest (kind of like a pullover/fly). I applied this today as best I could and felt DB flys like I never have in the chest. Maybe I should have done some inclines too but the incline bench wasn't available at the time (fuck crowded gyms I hate waiting). My chest was so worn out I could hardly move shit on DB bench, then inclines were weak too but I got a great contraction by driving my elbows down but still flaring out. It's like I rediscovered my chest today. Machine flyes sucked because my chest was too pumped but who's saying that's a bad thing
. Did some rear delts between sets but nothing really significant.Forgot to log yesterday's workout, did 5x355 squat then 405 for 2 singles, then 325x3 no belt. Then did bench, 2x5x225, 1x6x225, and 2 sets of face pulls. My bike is broken so I had about 30-40 mins less gym time for the 20 min walk to the gym (vs 5 mins to bike). It'll be out of the shop on monday but I'll have to walk to the gym again tomorrow to hit the deads I was supposed to do on fri.
Tried to hit chest yesterday but there's only 110 lb dumbbells at my home gym lol. There's adjustable DBs but past 50 lbs they're really awkward. Did 245x5 on bench and 205x10, then 110 dbs for 5 reps, also did some flys 2x10 with 30 lbs. Then hit front squats 3x315 and some BS BB calf raises.
Hit deads yesterday: https://www.youtube.com/watch?v=a98p-oXQit0
500x4 is a big PR! Done 495x4 before and 500x2 so it's a 5 lb/2 rep PR.
Then I hit some pendlay rows, 3x5x185 and overhead press, 2x5x115 and 2x8x115. Rear delt raises between sets. And that's all folks!
500x4 is a big PR! Done 495x4 before and 500x2 so it's a 5 lb/2 rep PR.
Then I hit some pendlay rows, 3x5x185 and overhead press, 2x5x115 and 2x8x115. Rear delt raises between sets. And that's all folks!
Did bench and squat today, squat was strong: 365x5, bench was good, 215x11, then did some DB bench 75x2x10, DB inclines 60x2x12 and incline flyes 30x3x10. Then hit rope triceps 2x10x45 and dips 3x12. Hit rear delt between sets of everything that pumped my front delt. Hitting back tomorrow.
12-3-13: Back/Calves
Pull Ups
BWx8/6/6
Lat Pulldown
2x12x150
T Bar Row
3x10x2 plates+25
Close grip Pulldowns
120x2x10
Wide Grip Cable Rows
2x12x130
Alternating Curls
2x10x40s
Preacher Curl
55x2x5 and 1x8
Forearm Roller
3-4 sets of 15 lbs for 2 rolls each set
Seated Calf Raise
3x12x120
Hammer Curl
2x10x30s
1 leg calf raise
15 each calf
That's it, simple back/bis/calf day in 45 mins.
Pull Ups
BWx8/6/6
Lat Pulldown
2x12x150
T Bar Row
3x10x2 plates+25
Close grip Pulldowns
120x2x10
Wide Grip Cable Rows
2x12x130
Alternating Curls
2x10x40s
Preacher Curl
55x2x5 and 1x8
Forearm Roller
3-4 sets of 15 lbs for 2 rolls each set
Seated Calf Raise
3x12x120
Hammer Curl
2x10x30s
1 leg calf raise
15 each calf
That's it, simple back/bis/calf day in 45 mins.
First day of my 30 day hdrol cycle, 50/50/50/50 with cycle assist, took my first dose last night second dose this am. Surprisingly strength felt weak but I think that's a coincidence, plus my calves are really sore from doing cardio, plus I've been doing cardio. And it's only been 2 doses, shouldn't be kicking in yet, though I notice I'm hornier, retaining bigger pumps longer, and getting way more girls eyeing me. I also feel more confident and in the moment, but this could all be a placebo effect that builds up on itself. Not that I mind.
Only got 315x2 on front squat but then hit 5x315 back squat immediately after to make it up (superset). Moved up to 325 but it felt heavy as fuck on my back, only got 5 reps. Then I did some 3x12x135 quad extensions which felt really strong, hamstring curls, did some chins for the hell of it, 10/8xBW which got blood in my lats, and I started getting really lightheaded on hamstrings, so I only did 2x10x100. Then did 3x12x100 seated calves and went swimming, 5.5 laps fairly easily, probably because I've been running a lot. Got a huge upper body pump just from swimming, shoulders lats and chest looked huge.
Looking forward to going home so I can eat clean "on cycle". This toxic dining halls food sucks... Also my appetite's been pretty shitty today, maybe because my liver is processing the hdrol.
Only got 315x2 on front squat but then hit 5x315 back squat immediately after to make it up (superset). Moved up to 325 but it felt heavy as fuck on my back, only got 5 reps. Then I did some 3x12x135 quad extensions which felt really strong, hamstring curls, did some chins for the hell of it, 10/8xBW which got blood in my lats, and I started getting really lightheaded on hamstrings, so I only did 2x10x100. Then did 3x12x100 seated calves and went swimming, 5.5 laps fairly easily, probably because I've been running a lot. Got a huge upper body pump just from swimming, shoulders lats and chest looked huge.
Looking forward to going home so I can eat clean "on cycle". This toxic dining halls food sucks... Also my appetite's been pretty shitty today, maybe because my liver is processing the hdrol.
E
Evan Tipps
Guest
Thats all placebo.. Why such a low dose/ 30 days?
rustilldown
New member
Smart move. Start slow. And soon as you start using Hdrol things will start happening, of course there's placebo effect and early excitement , but itsxa hormone and it starts working on your body immediately with its short half life
12-10-13
Face Pulls
5x10
Rdelt Raise
3x12x20s in air
3x12x15s on bench
Rdelt Cable
2x12x25
Side Raise
3x15x15s
Chest Supp Side Raise
3x15x15s
Upright Row
3x12x90 lbs superset with 2x8x5s side raise 1x8x10s side raise
Seated BTN Press
3x10x85 lbs with 4x10x20s rear delt raise then 2 sets of face pulls
Incline Bench
7 chin ups
15x135
7 chin ups
8x155
7 chins
8x155
7 chins
10x135
7 chins
25 or 30 x 65
8 chins
Overhead Tris
3 sets
Tricep Dips
2x20xBW
RP Curls
24x55s (12 each side)
20x55s
12x35s
Great workout today. The beginning was kind of lackluster with kind of long rest periods, was really cold and I felt everything in my fucking front delts (the age old problem) no matter how much I stretched, but it started to get better around upright rows, went a little heavier than usual. Then BTN presses felt good, I never go heavy on them though, but today they felt strong, and I was using short rest periods as usual. I was a bit time constrainted on inclines so I just went directly from inclines, chins, stretch, change plates if needed, do next set. I was spending more time moving weight or doing chins than resting or stretching or loading plates. Since these are lifts I've consistently done heavy in the past I noticed my strength felt really good on them. Can't wait to be done with finals so I can actually spend as much time as I want lifting. Also this is the first time I ever was able to isolate my chest on inclines, probably because it's still sore as fuck from chest day. Barely had any time for tris but I got a fatty pump. Definitely feeling the hdrol now, could still be a placebo but I doubt it. Interestingly ever since I started the hdrol my balls have been really big and I've been really horny, maybe the cycle assist has something necessery for test production I haven't been taking. Been taking zinc so I'm a bit surprised.
Face Pulls
5x10
Rdelt Raise
3x12x20s in air
3x12x15s on bench
Rdelt Cable
2x12x25
Side Raise
3x15x15s
Chest Supp Side Raise
3x15x15s
Upright Row
3x12x90 lbs superset with 2x8x5s side raise 1x8x10s side raise
Seated BTN Press
3x10x85 lbs with 4x10x20s rear delt raise then 2 sets of face pulls
Incline Bench
7 chin ups
15x135
7 chin ups
8x155
7 chins
8x155
7 chins
10x135
7 chins
25 or 30 x 65
8 chins
Overhead Tris
3 sets
Tricep Dips
2x20xBW
RP Curls
24x55s (12 each side)
20x55s
12x35s
Great workout today. The beginning was kind of lackluster with kind of long rest periods, was really cold and I felt everything in my fucking front delts (the age old problem) no matter how much I stretched, but it started to get better around upright rows, went a little heavier than usual. Then BTN presses felt good, I never go heavy on them though, but today they felt strong, and I was using short rest periods as usual. I was a bit time constrainted on inclines so I just went directly from inclines, chins, stretch, change plates if needed, do next set. I was spending more time moving weight or doing chins than resting or stretching or loading plates. Since these are lifts I've consistently done heavy in the past I noticed my strength felt really good on them. Can't wait to be done with finals so I can actually spend as much time as I want lifting. Also this is the first time I ever was able to isolate my chest on inclines, probably because it's still sore as fuck from chest day. Barely had any time for tris but I got a fatty pump. Definitely feeling the hdrol now, could still be a placebo but I doubt it. Interestingly ever since I started the hdrol my balls have been really big and I've been really horny, maybe the cycle assist has something necessery for test production I haven't been taking. Been taking zinc so I'm a bit surprised.
Decent deadlift day today, warmups felt like dog shit but I managed to get a PR 515x3. Video coming up. Also I don't think I posted the 495x4 video from 2 weeks ago so here it is: https://www.youtube.com/watch?v=a98p-oXQit0
I then did about 50 pull ups over the course of 8 or 9 sets, and some BS barbell rows. I swear after I do deads at this gym my hands feel way too shitty to do anything else. Every gym is like that to some extent but the bars are sharp as fuck here.
Gained 5 lbs so far on hdrol, good old water weight, looks good though. Balls are no longer big, if anything they might be a bit small, but I also didn't sleep much last night. Idk how my sex drive is cause I just came back home where there's a fraction as many hot girls as there are at school, so I haven't been able to tell xD.
I then did about 50 pull ups over the course of 8 or 9 sets, and some BS barbell rows. I swear after I do deads at this gym my hands feel way too shitty to do anything else. Every gym is like that to some extent but the bars are sharp as fuck here.
Gained 5 lbs so far on hdrol, good old water weight, looks good though. Balls are no longer big, if anything they might be a bit small, but I also didn't sleep much last night. Idk how my sex drive is cause I just came back home where there's a fraction as many hot girls as there are at school, so I haven't been able to tell xD.
12-16-13: Back And Chest
Bench Press
225x12 (PR)
255x6 (matched PR)
245x6 (bleh)
Weighted Pull Ups
5x25 wide grip
2x5x45 wide grip
8x25 chins
1 arm Lever Rows
both: 2x12x45+25
left: drop set 8x45+45/10x45
right: drop set 10x45+45/8x45
Lat Pulldown
2x10x170 good form
drop set 10x190/8x110 cheater form
Close Parallel Grip Cable Rows
2x12x150
drop set 10x170/8x120
DB Flyes
12x30s
2x10x35s
DB inclines
2x15x60s
12x60s
Cable Flyes
2x10x50
10x70
Hammer Bar Curls
10x25 on each side (idk how much the hammer bar is, probably like 35)
10x20 on each side
10x15
drop set 10x10/10xbar
Preacher Curl Machine REverse Curls
3x8x35 (kept hitting failure on rep 9 cause my forearms were too pumped and sore)
RP Curl right after
24x45s/12x25s then forearm roller 1 roll x 10 lbs
Pretty good day today, had to rush a bit at the end though had an appointment to meet. Bench felt solid as fuck, def making some hdrol gains on that shit despite my sporadic diet. Was a bit worn out after the PR set though so I only matched my Pr with 255, tried to match my PR with 245 but was already tired from the other heavy sets. Pull ups were aight. Was nice to be able to do lever rows since my school gym doesn't have one. This one is aight but yeah, love training at world gym, tons of huge dudes and some hot milfs too. I feel small as fuck though there, normally I feel like a king at the gym but here I feel like nothing. Anyways, after bench I felt like I should hit back first because 1 my front delts were a little pumped and I didn't wnat to try to hit chest like that and 2, if my chest gets pumped and my front delts I won't be able to feel my lats. Lat Pulldowns I got a great contraction somehow, and the weight is definitely going up. For the first time I actually got a contraction on close parallel grip cable rows, and a good contraction at that. Definitely feels different, like a triangular contraction with one point in my mid back, one in the arm pit, one in the lower lats, some good shit. Somehow even with my swinging on the last set of lat pulls and a little bit of swinging on cable rows my lower back wasn't tired at all and it was all in the lats. Then I had a mediocre chest workout, I've concluded I can't hit back and chest on the same day. I might try something like back/forearms on their own, chest/tris/bis, shoulders/legs/forearms. We'll see. Then got a decent although rushed forearm workout. No problem, planning on hitting forearms with a lot of volume on this cycle, gotta make those small motherfuckers grow! Gonna vary heavy shit with strict shit. Got em really pumped today though which was great.
Bench Press
225x12 (PR)
255x6 (matched PR)
245x6 (bleh)
Weighted Pull Ups
5x25 wide grip
2x5x45 wide grip
8x25 chins
1 arm Lever Rows
both: 2x12x45+25
left: drop set 8x45+45/10x45
right: drop set 10x45+45/8x45
Lat Pulldown
2x10x170 good form
drop set 10x190/8x110 cheater form
Close Parallel Grip Cable Rows
2x12x150
drop set 10x170/8x120
DB Flyes
12x30s
2x10x35s
DB inclines
2x15x60s
12x60s
Cable Flyes
2x10x50
10x70
Hammer Bar Curls
10x25 on each side (idk how much the hammer bar is, probably like 35)
10x20 on each side
10x15
drop set 10x10/10xbar
Preacher Curl Machine REverse Curls
3x8x35 (kept hitting failure on rep 9 cause my forearms were too pumped and sore)
RP Curl right after
24x45s/12x25s then forearm roller 1 roll x 10 lbs
Pretty good day today, had to rush a bit at the end though had an appointment to meet. Bench felt solid as fuck, def making some hdrol gains on that shit despite my sporadic diet. Was a bit worn out after the PR set though so I only matched my Pr with 255, tried to match my PR with 245 but was already tired from the other heavy sets. Pull ups were aight. Was nice to be able to do lever rows since my school gym doesn't have one. This one is aight but yeah, love training at world gym, tons of huge dudes and some hot milfs too. I feel small as fuck though there, normally I feel like a king at the gym but here I feel like nothing. Anyways, after bench I felt like I should hit back first because 1 my front delts were a little pumped and I didn't wnat to try to hit chest like that and 2, if my chest gets pumped and my front delts I won't be able to feel my lats. Lat Pulldowns I got a great contraction somehow, and the weight is definitely going up. For the first time I actually got a contraction on close parallel grip cable rows, and a good contraction at that. Definitely feels different, like a triangular contraction with one point in my mid back, one in the arm pit, one in the lower lats, some good shit. Somehow even with my swinging on the last set of lat pulls and a little bit of swinging on cable rows my lower back wasn't tired at all and it was all in the lats. Then I had a mediocre chest workout, I've concluded I can't hit back and chest on the same day. I might try something like back/forearms on their own, chest/tris/bis, shoulders/legs/forearms. We'll see. Then got a decent although rushed forearm workout. No problem, planning on hitting forearms with a lot of volume on this cycle, gotta make those small motherfuckers grow! Gonna vary heavy shit with strict shit. Got em really pumped today though which was great.
12-17-13: Legs
Front Squat
285x5
315x3
315x3
Seated Calf Raise
3x12x2.5 plates
20x2 plates
20x3 plates
Standing Calf Raise
200x3x12
Quad Ext
3x12-15x130
Ham Curl
3x12x100
Ok leg day. A bit disappointed my front squat doesn't seem to be moving. I guess I'll have to play around with positioning and get used to the idea of chocking myself. That came out wrong.
12-18-13: Shoulders/Tris/Tearing my middle finger
Face Pull
4x12x120
Rdelt Raise
4x12x30s tore middle finger on the rack after my 2nd set pulling dumbbells on the rack, DB slipped and my middle finger got cut open by the rack
Seated Side Raise
3x12x25s
Standing Side raise
2x12x25s
Upright Row
90x15
100x2x12
BTN Press
10x85
10x95
Incline Bench
10x135 pathetic. Seems like I can only feel it in my chest with the thick bar not with normal bars
Jim Extensions
11x95
6x85
8x75
12x45
12x55
10x55
That's it. Today was good and bad. It was good because I got a huge pump in my rear delts, hit my side delts pretty well, then got my triceps really pumped. It was bad because I tore my middle finger early on, which disrupted rear delts a bit, inclines sucked, and I couldn't do my usual tricep stuff. Gym was too crowded for tricep dips, shoulders were in too much pain for normal dips (and too pumped, felt like I was gonna tear em out each rep) felt weak as fuck on cables and the normal cable attatchment wasn't there. But whatever, overall a productive session. Tomorrow I'm gonna go for a deadlift PR, then train back, then bis and forearms. I'm starting to get a bit moody from the hdrol, felt like crying out of frustration that I couldn't hit my tricep shit today. That would never happen normally. So I'm starting to take arimastane (erase) 25mg ED. Just take out some of the estrogen and cortisol. Balls are def starting to shrink a bit but my sex drive is higher than ever. Basically as high as it was when I was 15.
Front Squat
285x5
315x3
315x3
Seated Calf Raise
3x12x2.5 plates
20x2 plates
20x3 plates
Standing Calf Raise
200x3x12
Quad Ext
3x12-15x130
Ham Curl
3x12x100
Ok leg day. A bit disappointed my front squat doesn't seem to be moving. I guess I'll have to play around with positioning and get used to the idea of chocking myself. That came out wrong.
12-18-13: Shoulders/Tris/Tearing my middle finger
Face Pull
4x12x120
Rdelt Raise
4x12x30s tore middle finger on the rack after my 2nd set pulling dumbbells on the rack, DB slipped and my middle finger got cut open by the rack
Seated Side Raise
3x12x25s
Standing Side raise
2x12x25s
Upright Row
90x15
100x2x12
BTN Press
10x85
10x95
Incline Bench
10x135 pathetic. Seems like I can only feel it in my chest with the thick bar not with normal bars
Jim Extensions
11x95
6x85
8x75
12x45
12x55
10x55
That's it. Today was good and bad. It was good because I got a huge pump in my rear delts, hit my side delts pretty well, then got my triceps really pumped. It was bad because I tore my middle finger early on, which disrupted rear delts a bit, inclines sucked, and I couldn't do my usual tricep stuff. Gym was too crowded for tricep dips, shoulders were in too much pain for normal dips (and too pumped, felt like I was gonna tear em out each rep) felt weak as fuck on cables and the normal cable attatchment wasn't there. But whatever, overall a productive session. Tomorrow I'm gonna go for a deadlift PR, then train back, then bis and forearms. I'm starting to get a bit moody from the hdrol, felt like crying out of frustration that I couldn't hit my tricep shit today. That would never happen normally. So I'm starting to take arimastane (erase) 25mg ED. Just take out some of the estrogen and cortisol. Balls are def starting to shrink a bit but my sex drive is higher than ever. Basically as high as it was when I was 15.
Had a pretty pathetic day today, deads I only got up to 455x3 and decided I was too sore, cold, and hadn't eaten enough that day (or in general) to have a productive session. Plus doing jiu jitsu on weds my hips are jacked up on deadlift day. Gonna switch deads to tues and fronts to thurs. Then did 3x12x160 lat pulldowns, some forearms, then called it a day. Lessons learned: don't train first thing in the morning when you're cold and sore, eat more in general, deadlift on tuesday.
12-25-13: Deadlifts
Deads
405x3
455x3
495x2
525x3 (10 lb pr)
GHR
3x8 with purple band
Reverse Curl
5x12
Decent day. Had to stretch a ton and do some light squats to get loose enough for deads, then got a fucking horrific back pump while doing them, lower back was stiff, sore and cramping like a motherfucker. 525x3 still got it though, total grinder, my traps were actually pretty well worked from these too, I just couldn't fucking get comfortable doing them. My mobility is becoming terrible as I get bigger. On the bright side though I'm blowing the fuck up, weighed in at 215 just now. Appetite's been a lot better today. Overall I just feel really masculine right now, good old hard work and hdrol. I'll see if I can post a pic soon got some good ones on my phone where I"m looking massive.
Deads
405x3
455x3
495x2
525x3 (10 lb pr)
GHR
3x8 with purple band
Reverse Curl
5x12
Decent day. Had to stretch a ton and do some light squats to get loose enough for deads, then got a fucking horrific back pump while doing them, lower back was stiff, sore and cramping like a motherfucker. 525x3 still got it though, total grinder, my traps were actually pretty well worked from these too, I just couldn't fucking get comfortable doing them. My mobility is becoming terrible as I get bigger. On the bright side though I'm blowing the fuck up, weighed in at 215 just now. Appetite's been a lot better today. Overall I just feel really masculine right now, good old hard work and hdrol. I'll see if I can post a pic soon got some good ones on my phone where I"m looking massive.
12-26-13: Bench
Bench
5x225
5x255
3x275 plus a fourth rep assisted
225x9
DB incline bench
65sx12/12/11 last set followed by 8x20 db flyes
Machine Flyes (high grip for upper chest)
2 medium-heavy warmups
3x12x120
Rear Delts
5 sets of dbs
4 sets of machine rear delts
Jim Extensions
3x12x75
Tricep 1 arm cable extension
2 sets
Alright day today. Was a little disappointed with my lack of bench strength. Then I felt too much front delts on inclines though I got an ok chest pump, then flyes I got a decent chest contraction, a little front delts but not too bad. Was able to go pretty heavy on rear delts which was good. Jim extensions were not particularly strong but I used short rest periods, then other triceps felt weak but probably beccause I'd worn them out on jim extensions. I've noticed that my self talk in the gym becomes really negative because I'm trying to make myself angry, I think I need to find a self esteem sparing but still natural way to get myself jacked up at the gym.
Bench
5x225
5x255
3x275 plus a fourth rep assisted
225x9
DB incline bench
65sx12/12/11 last set followed by 8x20 db flyes
Machine Flyes (high grip for upper chest)
2 medium-heavy warmups
3x12x120
Rear Delts
5 sets of dbs
4 sets of machine rear delts
Jim Extensions
3x12x75
Tricep 1 arm cable extension
2 sets
Alright day today. Was a little disappointed with my lack of bench strength. Then I felt too much front delts on inclines though I got an ok chest pump, then flyes I got a decent chest contraction, a little front delts but not too bad. Was able to go pretty heavy on rear delts which was good. Jim extensions were not particularly strong but I used short rest periods, then other triceps felt weak but probably beccause I'd worn them out on jim extensions. I've noticed that my self talk in the gym becomes really negative because I'm trying to make myself angry, I think I need to find a self esteem sparing but still natural way to get myself jacked up at the gym.
For real the gym takes so much out of me mentally now. I gotta learn how to do this shit without psyching up.
Had a crazy rear delt day yesterday, tons of sets of everything, esp face pulls where i got an amazing contraction. Side delts were kinda bad but whatever, for some reason i cant hit em anymore. Then hit tris which was aight, got a good pump on dips but other shit was hurting my elbows, then pretty good bis and forearms. Then today I hit legs, first leg day in a while. Front squatting sucks so I just did back squats 385x3 then 405 for 3 singles. Keepin the reps low so I get the strength without the size. But there will be a little size too. Then did some calves, lats, and some half ass quads and hams. Giving less and less of a shit about my legs unfortunately. But it's chill. I'll go back to training legs after hdrol, after all you can't beat that after squat feeling.
Had a crazy rear delt day yesterday, tons of sets of everything, esp face pulls where i got an amazing contraction. Side delts were kinda bad but whatever, for some reason i cant hit em anymore. Then hit tris which was aight, got a good pump on dips but other shit was hurting my elbows, then pretty good bis and forearms. Then today I hit legs, first leg day in a while. Front squatting sucks so I just did back squats 385x3 then 405 for 3 singles. Keepin the reps low so I get the strength without the size. But there will be a little size too. Then did some calves, lats, and some half ass quads and hams. Giving less and less of a shit about my legs unfortunately. But it's chill. I'll go back to training legs after hdrol, after all you can't beat that after squat feeling.
12-30-13: Shoulders/Chest
Face Pulls
3x12x120
Side Raise
20x20s
15x25s
12x30s
12x30s/8x20s/8x8s
Upright Row
15x90
15x100
15x90
BTN Press
3x10x95
Rdelt Raise
3x12x30s
Incline DB Bench
12x65s
12x70s
12x75s
10x75s/5x50s
10x30s flyes followed by 5x50s bench
Chest Fly Machine alt with rear delt machine
15x120/12x90
12x135/12x105
18x120/20x90
Pretty good day today, somehow managed to move a fuck ton of weight on side raises. I think it's because I did them fresh. Might have to try this more often, alternate between killing rear delts first or just pumping up rear delts then doing sides right away. Up Rows were ok, BTNS were ok got a pretty damn good pump too, inclines were ok but too much front delts as usual, then got some good chest contractions on chest machine. REst day probably cardio tomorrow then deads on weds.
Face Pulls
3x12x120
Side Raise
20x20s
15x25s
12x30s
12x30s/8x20s/8x8s
Upright Row
15x90
15x100
15x90
BTN Press
3x10x95
Rdelt Raise
3x12x30s
Incline DB Bench
12x65s
12x70s
12x75s
10x75s/5x50s
10x30s flyes followed by 5x50s bench
Chest Fly Machine alt with rear delt machine
15x120/12x90
12x135/12x105
18x120/20x90
Pretty good day today, somehow managed to move a fuck ton of weight on side raises. I think it's because I did them fresh. Might have to try this more often, alternate between killing rear delts first or just pumping up rear delts then doing sides right away. Up Rows were ok, BTNS were ok got a pretty damn good pump too, inclines were ok but too much front delts as usual, then got some good chest contractions on chest machine. REst day probably cardio tomorrow then deads on weds.
Stopping the hdrol early cause I'm getting sick and it's basically been a wasted cycle since my appetite has been shit. Literally have not been able to eat the whole time I've been on, liver's definitely not 100%. No problem though I've got plenty of natural gains left in me.
1-3-14: Bench
Face Pulls
3x12x120
Side Raise
12x20
12x25
12x25/12x15
Bench
225x12/10/10
DB incline Bench
65sx11/11/13
Incline Fly Machine w/ rear delts
120x12, 105x12
135x12, 105x12
120x12, 105x15
Shit I started typing this but never finished. I don't remember what I did after that but I think I just did 1 arm tricep ext and 3x12 tricep dips.
1-4-14: Squat
Squat
365 for 10 singles 60 sec rest between.
That's it, felt tired as fuck after this and just wanted to get the fuck out of this gym. All the squat racks suck ass except the big one that's never open.
Face Pulls
3x12x120
Side Raise
12x20
12x25
12x25/12x15
Bench
225x12/10/10
DB incline Bench
65sx11/11/13
Incline Fly Machine w/ rear delts
120x12, 105x12
135x12, 105x12
120x12, 105x15
Shit I started typing this but never finished. I don't remember what I did after that but I think I just did 1 arm tricep ext and 3x12 tricep dips.
1-4-14: Squat
Squat
365 for 10 singles 60 sec rest between.
That's it, felt tired as fuck after this and just wanted to get the fuck out of this gym. All the squat racks suck ass except the big one that's never open.
1-6-14: Monster Bench Day
Face Pulls
3x12x120
Side Raise
15x20
12x30/8x20
10x30/8x15
Bench
225x8
245x8 (1 rep PR) shit technique gripped it uneven and didn't realize
225x10 better technique but my left delt was more sore than my right which fucked it up a bit
(paused the last rep on either the 245x8 or 225x10, don't remember, probably 225)
BTN Press
95x12/10/9 (failure on the 9 set)
Rdelt Raise
12x25
18x30
12x40
16x35
16x35
Dips
BW x 20/16
Cable Chest Fly (emphasis on upper chest)
3x12x45 lbs
Tricep Dips
2x12x45 lbs added
Cable 1 arm Tricep Ext
3x12x40 lbs
Cable REverse Curl
75 lbs x 24/16
Great day today (or yesterday, it's 1 am now lol), killed it. I love being the biggest guy in the gym again, gives me so much more motivation than being a nobody in a bodybuilding gym. Plus I trained with a friend and showed him my routine, he slowed me down a bit but kept my morale up since he's a hard worker. Absolutely great day, I feel amazing. Time to sleep and make a ton of gains.
Face Pulls
3x12x120
Side Raise
15x20
12x30/8x20
10x30/8x15
Bench
225x8
245x8 (1 rep PR) shit technique gripped it uneven and didn't realize
225x10 better technique but my left delt was more sore than my right which fucked it up a bit
(paused the last rep on either the 245x8 or 225x10, don't remember, probably 225)
BTN Press
95x12/10/9 (failure on the 9 set)
Rdelt Raise
12x25
18x30
12x40
16x35
16x35
Dips
BW x 20/16
Cable Chest Fly (emphasis on upper chest)
3x12x45 lbs
Tricep Dips
2x12x45 lbs added
Cable 1 arm Tricep Ext
3x12x40 lbs
Cable REverse Curl
75 lbs x 24/16
Great day today (or yesterday, it's 1 am now lol), killed it. I love being the biggest guy in the gym again, gives me so much more motivation than being a nobody in a bodybuilding gym. Plus I trained with a friend and showed him my routine, he slowed me down a bit but kept my morale up since he's a hard worker. Absolutely great day, I feel amazing. Time to sleep and make a ton of gains.
1-8-14: Man Squat Front Squat routine and back
Front Squat (Man Squat routine=10 sets of 1 with 60 sec rest)
4 singles with 305 decided it was too light so I did
6 singles with 315 last set drop setted with 5x225
Weighted Pull Ups
5x25
4x55
3x55
5x45
T Bar Rows
3 plates x 12/10/12
Lat Pulldowns
150x10/10/8 (woooorrrnnn out)
Cable Rows Close Parallel Grip
160x8
150x2x10
Seated Calf Raise
140x15/12/12 last set drop set with 70x12
Standing Calf Raise
180x3x12
Good day today. My legs feel like they're getting way stronger for some reason. Maybe doing the man squat routine wtih 365 on sunday really helped. And now that I"m back at school I'm biking around a lot, my legs are sore as balls from it but my hip mobility is improving a lot. Was surprisingly strong on fronts, was only gonna do 275 for man squat but that felt light, 305 felt light after 4 sets so I bumped it up to 3 plates. Maybe I'll do 320 for 10 sets next time, although I'll probably just start doing straight sets instead of man squat for fronts. Stretched my forearm, wrist, and shoulder a lot before hand and was able to get an amazingly good position on fronts, maybe that's why it felt so light because holding the bar is usually my weak point.
Back was good, got a great pump and felt it a lot despite all factors working against me. WEighted pull ups were a little weak but not too much, t bars were real strong got a good contraction, pulldowns were weak too but got a good contraction, and cable rows I've finally learned how to feel my lats on em so that was great. Calves seated were ok, but standing I really killed em. Legs were and still kind of are quivering afterwards.
Front Squat (Man Squat routine=10 sets of 1 with 60 sec rest)
4 singles with 305 decided it was too light so I did
6 singles with 315 last set drop setted with 5x225
Weighted Pull Ups
5x25
4x55
3x55
5x45
T Bar Rows
3 plates x 12/10/12
Lat Pulldowns
150x10/10/8 (woooorrrnnn out)
Cable Rows Close Parallel Grip
160x8
150x2x10
Seated Calf Raise
140x15/12/12 last set drop set with 70x12
Standing Calf Raise
180x3x12
Good day today. My legs feel like they're getting way stronger for some reason. Maybe doing the man squat routine wtih 365 on sunday really helped. And now that I"m back at school I'm biking around a lot, my legs are sore as balls from it but my hip mobility is improving a lot. Was surprisingly strong on fronts, was only gonna do 275 for man squat but that felt light, 305 felt light after 4 sets so I bumped it up to 3 plates. Maybe I'll do 320 for 10 sets next time, although I'll probably just start doing straight sets instead of man squat for fronts. Stretched my forearm, wrist, and shoulder a lot before hand and was able to get an amazingly good position on fronts, maybe that's why it felt so light because holding the bar is usually my weak point.
Back was good, got a great pump and felt it a lot despite all factors working against me. WEighted pull ups were a little weak but not too much, t bars were real strong got a good contraction, pulldowns were weak too but got a good contraction, and cable rows I've finally learned how to feel my lats on em so that was great. Calves seated were ok, but standing I really killed em. Legs were and still kind of are quivering afterwards.
Thanks!
1-12-14: Squats
Squat
2x3x365
5x365 last rep paused
Lat Pulldown
180x8/8/10
Standing Calf Raise
210x10
210x8/165x4 drop set
195x12
Seated Calf Raise
90x3x12
1 leg BW calf raise
2x12 on each side
Quad Ext
2x15x120
Ham curl
2x15x85
Good Girl Machine
20 reps with 90 lbs
Good day today, surprised I had some decent strength on squats.
1-12-14: Squats
Squat
2x3x365
5x365 last rep paused
Lat Pulldown
180x8/8/10
Standing Calf Raise
210x10
210x8/165x4 drop set
195x12
Seated Calf Raise
90x3x12
1 leg BW calf raise
2x12 on each side
Quad Ext
2x15x120
Ham curl
2x15x85
Good Girl Machine
20 reps with 90 lbs
Good day today, surprised I had some decent strength on squats.
