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My Training Log

Wow just realized I totally forgot to log my overhead press day from last thursday. Basically I hit OHP 115x4x6 and DB inclines and flat bench, got 90 lb dbs on flat for 8/8/10 I believe. And some other shit, Jim Presses and forearms, etc. Overall a solid day, next thursday I'll basically do the same workout with heavier weights so you all will see the layout.

Today:

1-13-14: Bench

Face Pulls
4x12x120

Side Raise
12x20s
35sx12/10 ronnie coleman style
12x25s

Bench
6x225
6x255 (almost got 7th rep just assisted at the lockout)
8x225
12x185

Dips
3x10xBW+45

DB Shrugs
10x90s
10x115s
10x100s

BTN Press
9x95
6x110
3 sets of rear delt raises 12x30s between sets

Cable Upper Chest
4 or 5 sets of 8-12

1 set of tricep extensions 12 reps

Good day today, but I had to wait a long ass time for the rack for BTN Presses, so I did some shrugs in the mean time. I needa start training traps more often moving exercises instead of just deadlifts, gets my rear delts and I'm sure it would benefit my bench. But anyways because of that my workout was cut short. Bench felt a bit weak, maybe because I pre exhausted front delt on ronnie coleman style side raises, but more likely because I've cut down my food intake since i"m starting to get fat (too much damn yogurt) so I wasn't as bloated as I usually am when I bench. Less leverage, you know. Since I hit failure on bench the rest of my sets were weak, but my calories are still decently high (though my sleep sucks) so I'ma grow muthafukka grow. Worst comes to worst I"ll yell at my muscles like CT fletcher, lol. BTNs also felt weak due to doing them at the end of my workout, so I decided to go heavy and just do a top set. Then I killed my upper chest, found the best way to isolate it, partial rom and 1 arm at a time. First 3-4 sets were both arms though at the same time. Then only had time for 1 set of tris. My new workout program is coming together nicely, looking forward to making this work well. Deads on Weds.
 
1-15-14: Deads

Deadlitt
6x489 PR

Lat Pulldown
3x10x180

T Bar Row
3x12x2.5 plates

Pulldownoverthing
2x12x120

Cable Rows narrow grip
2x12x150

Rich Piana Curls
2x20x50s

Calf Raise Standing
3x12x180

alt with Forearm Roller
1 set with 25
3 sets with 20

Seated Calf Raise
3x12x100

alt with Forearm Rope Cable Curls
3 sets

Good day today, did a lot actually. Deads were good, slowly going up, PRs every session, relieving to deadlift only once every 2 weeks. Did this with pretty minimal psyching up. Lat Pulls were good, t bars were good, might start really going heavy on these, maybe on my squat day instead of lat pulldowns. Hit forearms and calves pretty good then headed out. AFter MMA today I'm sore as a muthafukka.
 
1-16-14: OHP

OHP
120x6/6/6/7

DB Inclines
75sx12/10/10

DB Flat
90sx12/10/10

Fly Machine/Rear Delt Machine
3x15x155/3x15x110

Jim Presses
85x12/10/10

Side Raise
12x25s
12x30s RC Style (yeah budday)
10x35s RC Style
10x30s RC style

And some cable flyes/rear delt db flyes between sets. Looks really short on paper but the workout itself wasn't this short... OHP is going up slowly but steadily, my focus is on technique and my technique is spotless, getting rear/side delts involved instead of doing a standing incline bench with my front delts. I feel like my muscles are getting really tight and tense, I needa get a massage, I've needed one for a while, and a chiropractic adjustment. But good news is my upper chest is growing really well, DB bench and incline are going up pretty quick. Got my upper chest insanely pumped yesterday, feels amazing, better than any other kind of pump, right up there with forearms and rear/side delts. Jim presses kinda sucked but they always suck. And side raises surprisingly I felt a lot in my side delts even doing them ronnie coleman style and hitting front delts a ton beforehand (from chest).
 
Had a pretty good chest/shoulder day today. My chest is growing so fast im getting new stretch marks... lol. I just have great chest genetics, and now that I found out how to hit it again after I lost it to my front delts it's growing a ton. DB inclined 75sx12 then hit flat 95sx8, strength going up slowly but surely. did my workout today instead of yesterday because i felt very sick/sleep deprived yesterday
 
Haven't really been able to train properly, had some tooth pain turned out to be a wisdom tooth infection. so I'm gonna have to get them removed, def gonna be a set back. Still gonna try to make it to the gym until then and do what I can.
 
Good short chest day today. Tore shit up in the gym, really short rest periods. 75x12/70x12/65x12 incline db bench, incline calbe flyes 2 hard sets both arms 1 set 1 arm, then barely could do 75s for 8-10 reps on flat bench, hit some tris then called it a day
 
Been a bit lazy about logging lately. also been lazy on training. But I'm still hitting powerlifts once in a while, did 491x5 deadlift the other day, 265x4 bench, and today I squat 365x3, 405x1, 405x1, 365x3 then hit bench 225x6/8/6, weighted pull ups 2x5x45, pendlay rows 3x5x185, side raises 3x12x25s, then headed out of there. Felt squat in my outer sweep a lot and bench in my chest a lot, which was good :D. Forearms were really sore a few days ago glad they're growing, though getting less vascular even though I'm not getting fatter.
 
Hit deads n bench today. Got 466x8 on deads which I believe is a PR. Then hit bench, 225x8 then 260 for 3 paused singles, then 275 for a failed pause single. LEgs cramped which fucked it up. oh well. Then some other BS lifts. Gym is closed on monday but I"ll get back on my tried and true routine after this week, starting next sunday. Sure it's more stressful and more of a pain in the ass, and less fun, but it builds discipline.
 
amounirl said:
Hit deads n bench today. Got 466x8 on deads which I believe is a PR. Then hit bench, 225x8 then 260 for 3 paused singles, then 275 for a failed pause single. LEgs cramped which fucked it up. oh well. Then some other BS lifts. Gym is closed on monday but I"ll get back on my tried and true routine after this week, starting next sunday. Sure it's more stressful and more of a pain in the ass, and less fun, but it builds discipline.
Click to expand...

That dead lift is crazy
 
Thanks man, deadlifting fucks me up but it's the one lift I'm good at so I can't stop!

Hit some squats today, 365x6 which is a PR I'm pretty sure. Funny that I'm training like an idiot nowadays and still getting PRs haha. Did pull ups BWx10/10/11 and 3 sets of calf raises as well, then went to mma. Been really lazy about everything lately, but I made it to mma yesterday and busted my ass, got some crazy boxing practice when we did round robin, 4 1 minute rounds back to back after doing some other hard cardio stuff, I almost threw up but felt like a fucking beast. Then today I went up against someone who was really good, he got me with a traingle choke but I got him with a kimura next round. Surprised that I managed to submit somebody that good, especially being rusty.

Super sleep deprived right now though can't wait to knock out for 8 hours tonight.
 
Squat 2x5x345 yesterday and did chins BW x 8/8/12, and 4 sets of calves. Simple workout. I may have strep throat so depending on how i feel after dinner i may skip the gym today. We'll see.
 
Felt too shitty about not going today haha, so i made it in for a sick lightening 1 hr session. Good pump, good workout.

2-24-14: Bench/Chest/Arms

Face Pulls
2x12x130
130x8/80x12 drop set

Bench
5x225
6x245/2x225 drop set

DB inclines
80sx10/8
70sx12
3x12x40s rear delt between sets

Fly Machine
165x12 chest
135x12 rdelt
155x12 chest
125x12 rdelt
150x12 chest
120x12 rdelt

Tricep Pushdown
12x90
12x110
12x100
12x95
1 arm 35x12 per side
12x95

supersetted with Cable Curls
12x90
12x110
12x100
12x95
12x95
 
4-13-14

Squat
5x275
5x295
5x315
5x335

Bench
215x5/7/7/6

Pendlay Row
185x5/8/8/8

DB Pullover
3x10x80

Upright Row
3x12x115

RP Curl
2 sets with 60 lb dbs

Standing Calves
3x12x195

4-15-14

BB Incline
185x7/5/5/5

Weighted Chins
4 sets of 5x25

DB Incline
75x10/10/8

Pull Ups
BWx8/6/6

DB Pullover
85x10/12

Seated Calves
3x12

Forearm Roller
2x2x20
1x2x25

Decided to start logging again to keep myself accountable. Been bullshitting for a while, more focused on girls and school than lifting, but now that I've got a girlfriend who lifts I'm shifting that focus back to the gym. I was bullshitting with some light weight focus on the contraction type training, which definitely has good elements, but I decided to go back to the basics instead of a bodybuilding type go by feel routine which was getting me nowhere, even backwards. Got tooth surgery and got really badly sick from a meningitis vaccine which lost me about 3 weeks total of gym time, so my lifts have dropped a bit, namely my squat, idk what my deadlift is at, but it's time to get consistent again. Im lifting Sun/Tues/Thurs and boxing Mon/Weds (MMA). Been a while but I'm glad to be excited about lifting again instead of seeing it as a chore. School was draining my energy and enthusiasm but 2 weeks ago I discovered the magic of coffee and positive thinking.

Commentary about the workout: I discovered last week that pullovers are the sacrament of the lifter, seriously the best movement ever for the upper body that I wasn't doing. I wrote them in for 3 times a week but I"ll probably just do them twice. My routine is pretty simple and founded around the basic compound lifts, which have always worked for me, and the frequency is low enough that lifting combined with mma and school wont burn me out like it did last quarter. I'm already looking much better. I've finally realized that training like im on steroids (high reps, barely emphasis on strength, high carb high protein low fat) while I'm natural is stupid. There are elements that are positive but I'm going back to what has worked.

I tried 2 new things for db inclines today, doing bb and chins first, which was good pre fatigue, and touching the dbs at the top, which made the contraction much more powerful and even, but the weight was much harder. Also learned that my calf ROM wasn't as good as I thought but I'll play around with different shit. I'm training them 3x/week afterall. Can't think of any more commentary but I'm glad to be excited about lifting again, and logging will help maintain that. It's good to be back to being a lifter.
 
4-21-14

Squat
5x275
5x315
5x340

Bench
7x220
2x7x225
5x225 paused

Row
5x190
3x7x190

Upright Row
3x12x135

Rich Curls
2x12x55

Calf Raise
2 sets standing

forgot to do pullovers today, and forgot to log thursdays session, which involved 455x5 deadlift, 3x8x105 btn press, pullovers, up rows, calves, forearms.
 
4-23-14

Incline Bench
190x6/5/5/5

Weighted Chins
35x5/5/5/5

DB Inclines
75x12/10/9

Pullovers
90x8/8/10

Seated Calves
5x12x50

Good short workout today. Strength going up well. Looking and feeling good.
 
Haven't been logging lately, but I hit 195x7/6/7 on incline, 5x5x45 chins, 75x12/11/8 incline dbs, 90x12 on pullovers. Then hit 475x5 on deads today along with 3x5x115 btn press. and other assistance work. I'll try to log more but its hard on time
 
So I'll start logging my workouts from last week, which was my final week of a cut, just to get things rolling. Then I'll post today's workout, and keep posting from then on!
 
Cool, not sure why you're posting that here instead of your own thread though lol.

Hit 350x5 squat, 240x6/6/7/6 bench, 3x8x200 row, and some assistance work on Sunday.

5-6-14

Incline Bench
200x6/7/7

Chins
4 sets with 50x5 reps

DB Incline
80sx10/10/8

Close Grip Pulldown
180x8/8/8

Pullover Laying Across Bench
50x12/12

Got a bit tired at the end, but i was stoked to get a big PR on inclines, it's catching up to my flat bench haha. Chins were ok but i tried to do a few muscle ups before hand and tweaked my wrist. Inclines went decent, Close grip PDs were ok, just goin meathead form on these. Pullovers were good too, didnt wanna go heavy so just did em across the bench for the stretch.
 
Ended up skipping thursday haha, was feeling under the weather and my wrists felt messed up from muscle ups. wrists still hurt today but i still went to the gym. bad habit to skip days but whatever, i dont think it was a bad thing. i ate a lot and was 204 at the gym today and looked bigger than ever. Nice little deload but i gotta stay on my shit from now on. no stupid shit, fuck up time is over.

5-11-14

Squat
275x5
315x5
355x5
315x5 (big mistake, thought i had extra energy but after this i was wayy too tired to bench, coffee crash also may have had something to do with it)

Bench
3x6x245
7x225

BB Row
3x8x205

Cable Upright Row
2 sets followed by 1 set 12x25s side raise

Standing Calves
2 sets

Chest Fly cables
2x12x70

Pullover
2x12x55 laying across bench
12x95 laying on bench

tricep kickbacks
4x15x15s

Hammer Curls
12x40s
12x45s

Good day today despite a few fuck ups. May have done a little too much considering i have to hit inclines on tues but whatever, i have enough surplus strength that i think i can knock em out and still get 205 for at least 5, probably more. 5 is the minimum goal. Chins are a diff story, hopefully im not too fucked up to do 3-5 sets of 5x55 lbs, which is the goal. I think the first 3 sets should be fine but we'll see, no need to suppose about the future, we'll get there when we get there. All i can do now is eat and sleep a lot. Just gotta dial things in, tris were really fatigued on bench so i did some extra tricep work. Hit some chest too for some reason.
 
5-13-14: Incline PR!

Incline Bench
5x135
5x185
8x205!!!
7x205
7x205

Chins
5BW
5x25
5x55
4x55

Wide Grip Pull Ups
25x5
BWx5

Incline DBs
80sx12/11/7

Pullover Hanging
2x12x55

Cable Pullovers
12x50
12x60

Tricep Kickbacks
4x12x17.5s

Hammer Curls
3x12x45s

Calves
3x12x220
 
5-18-14: Bench PR finally!

Squat
275x5
315x5
360x5 (slowly but surely working back up)

Bench
250x7/6/6/6

Pendlay Row
3x8x210

Upright Row
3x12x115

Pullover DB
65x8
100x8
100x12

Dips
12

Seated Calves
3x12x90

Hammer Curl Drop Set
12x55s hammer curls, 12x55 rich curls, 12x35s hammer curls

Good day today, was feelin a bit shitty before the gym so i combined some of my roommates c4 and some old long expired ergopump lol. Gave me some energy but i still felt a little off, no problem though, killed the weights. Squats were a bit hard, but I paused the last rep of 360 so I was happy with that. Form was good, not as good as last week but better than it's been on some of my other squat days. Bench was great, i got pumped for my first set and killed it. The other sets were a bit of a struggle, partially due to technique, my grip never felt right today for some reason, felt too wide even though i set it to the normal grip i choose. Pendlays were good as well, pullovers were legit, overall a solid workout.
 
5-20-14: Inclines

Inclines
185x5
210x8/7/7

50 pull/chin ups
8 pull ups
6 pull ups
6 pull ups
6 pull ups
6 parallel grip
5 pull ups
7 chins
5 pull ups

Side Raises
10 lbs x 30
15 lbs x 20
20 lbs x 15
30 lbs x 12
40 lbs x 8 drop set to 15 lbs x 12

Chest Machine
12x135
15x185

Rdelt Machine
12x90
12x120

That's it. Kind of a low energy day, girlfriend and roommate are a bit sick and im starting to get a little sick too, dont wanna overdo it. However, I had a great gym day for how little I did, smashed the inclines, then just did a lot of pull ups to get my back ready for adding weight. Pull ups are definitely more challenging than chins esp with the wide grip I use but I think they will better develop my lats and rdelts. I'll probably still do chins as a back down set after my pull ups. Side delts have been looking a bit small lately esp since my waist, traps, and chest have grown, so I decided to really hit em hard, got a good pump going till I hit the 30 lbs, idk why but it killed my pump, maybe I ran out of carbs, but that's fine, still got good work in. Then made up for the lack of volume on chest and rdelts by doing a short superset on the machine after warming up.
 
5-22-14: deadlift

BTN Press
3x6x125

deads
5x405
3x455
5x485 (5 lbs plate fell off) 6th rep with 480

pulluva
3x12x65 hanging across bench

Hammer Curl
3x15x45s

1 drop set of calves

Good workout today.
 
5-25-14

Squat
5x365

Bench
255x6/6/7/6

Row
3x8x215

then did some side raises 2x12x20 and forearm curls 3x12xlightweight. kind of a low energy day but i managed to get a pr on bench. only thing is i did bounce it on the set of 7 but oh well i dont really care.
 
5-27-14

Facepulls
12x130

Incline Bench
215x8/7/6

Weighted Wide Grip Pull Ups
5x5x25

DB inclines
2x12x80s

trap felt fucked up and im pretty underrecovered/overtrained from not eating and sleeping enough since sunday so i decided to leave some in da tank.
 
5-29-14

Deads
3x401
3x451
6x491

Btn Press (PBN)
130x6/6/8

Pulluva hanging across
65x12/12/15

Tricep Kickback
12/12/15/12x17.5

Side Raise
3x12x25s (last set drop set to 12x10s)

Hammer Curl
3x12x50s (last set super crazy drop set to 20s, dont even remember the reps but i was hella sore)

good workout today, pr on deads, more prs to come next week. ima deadlift at the big gym and assert my dominance, only deadlifted at the small gym on campus since theyre the only one with bumper plates and i dont like the rec cen staff bitching about it. which is ironic because most weeks they bitch about dropping it quickly even with the bumpers. today though there was a diff person supervising though and he came over and gave me props after my final set haha. but yeah, next week, no bumper plates, plenty of fukkin noise. btn pbns were pretty good, good strength goin up, despite only weighing 207 today (then again ive been eating pretty lightly, soo tired of dining hall food, that shit is toxic). ima smash my goal of 135x5 next week, i might even get it for 8. pulluvas were good, kickbacks were good, side raises were good, hammer cursl were pretty intense, my forearms have never been that sore from it, strngth goin up too. its paying off too cuz my grip feels very strong on deads, calluses feel like hell though.
 
6-1-14: forgot to log yesterday :C

Squat
5x370

Bench
4x6x260

BB Row
2x8x225

Cable Row
12x150

short day, wanted to leave more in the tank, not tryna blow my load in 1 day ya know? gonna do simplistic strength workouts till saturday, when i will bench 265x6 and 275x5 and do an upper body (delts/chest/arms) day, monday im squatting 375x5, wendesday im inclining 225x7-8. not to mention this thursdays plan to dead 505x5 and btn press 135x5-8. its gonna be killer, im stoked! aiming to hit 300 bench on june 16th, then im gonna do some bodybuilding for a week and a half then start my cut. gonna try to do a variation of 5/3/1 mixed with stronglifts while cutting, still writing that up but i want to transition into doing 6 reps on squat, and dead (unconsciously did so on deads before but with high risk), i feel that that range works better for me for strength. or maybe triples will be beneficial at some point, we'll see, for now im focusing on strenght, then getting cut, then size. we'll see what the future holds
 
6-3-14

INCLINES!!!
185x6
225x6 (massive PR)
245x4 (MASSIVER PRRRRRR!!!!)
12x185 guess thats a pr too

T Bar Rows alt with pull ups, both with straps, one after the other
2 plates x 10
6 convict pull ups (parallel grip with legs up)
3 plates x 8
3 plates + 35 x 6 drop set to 3 plates x 6
4 full wide grip pull ups 2 half reps
2 plates + 35 x 5 drop set 2 plates x 5
5 1/8th rep parallel grip pull ups
2 plates x 8 reps
12x50 cable pullovers

that was all 1 set, insane pump

2 plates x 10
5 half rep wide grip pull ups

Side Raise
20x15s
15x20s
12x25s
12x25s drop setted to 12x15s

Preacher Curl
10x45 reverse curl followed by 8x45 curl
8x75 curl

Hammer Curls
8x50s
8x45s
6x45s drop setted to 6x30s drop setted to 5 straight and 5 alternating normal bb curls with 10 lbs

Really nice incline pr today, i can hardly believe it and the last guy who posted on my log aka JP doesn't believe me that i got 245x4 (typod 245x5 maybe he believes 1 less rep, whatever lol). My back has been feeling small lately and hasnt been responding size wise that well to strength training so i decided to do something very bodybuilderish, i got some straps and trained with the rich piana protocol, pull ups between sets. I think I'm gonna do that every back day from now on because it works insanely well. holy shit, best pump ever, i felt like zack khan looking at myself in the mirror lol. pretty good shit after that too. i feel amazing. looking forward to bb training again, powerlifting is great and i love strength prs but right now i desire THE PUMP (arnold voice). im gonna get huge.

btw used the old black widow pre workout, felt amazing, think that's why i was able to beast it in the gym today
 
Thanks G

6-6-14: Deads

Deadlift
3x451
5x501 PR I think

BTN Press
3x5x135 felt a bit weak but PR nonetheless

Lat Pulldown
3x10x160 really contracting hard pronated grip
2x10x160 supinated also contracting hard

Cable Pullover
70x12/12/8

Strict Close Parallel Grip Pulldowns
3x12x120

Close Grip Cable Row
3x12x120

Rear Delt Fly
3x12x20s

Hammer Curl
2x12x45s
12x40s/12x25s

Cable Reverse Curl
2 sets

Really good workout today, hit deadlift PR, then btn press PR, though it felt a bit weak, then had a great BB style back day, good ass pump.
 
Kinda shitty day today, just feelin real overtrained and tired. took some phenibut (anti anxiety compound) so i felt better and went to the gym, but my body just feels worn out as my mind, finals season is really getting to me this time for some reason, lots of other factors adding in though, like the end of the year, stress form other shit, etc. ill be back on it in a few weeks, i know I will...

Just hit 225x10 front squat, 205x17 bench (pretty impressive rep pr lol)
 
6-15-14: Summer Éspeciale

Kicked off the summer with an amazing session, started training at World Gym San Diego, best gym ever. Amazing intense atmosphere + haven't lifted in a week + stress built up from finals/moving and leaving my friends = explosive workout. I took a black widow pre workout pill too :). Weighed in at 210.

BB Row/Pull Up Supersets
135x10 row
5 reps pull ups
155x10 row
5 rep pull ups
175x10 row
5 rep pull ups
drop set 195x10 row/3 half rep 3 full rep pull ups/175x10 row/3 half rep 3 full rep chin ups/155x10 row/lat pulldown 140x6/135x10 row/cable pullovers 50x10

couldnt close my hands for 10 mins after this. more forearms than lats, but still lots of lat and rear delt. will start using straps for a bit if i can find mine to lean/improve back contraction.

Worlds Lever Pulldown Bar thing supinated grip
2x12x90 lbs

DB Rows standing (rlly fatigued at this point)
2x12x30 lbs

Side Raise
20x15s
15x20s
12x25s

Upright Row BB
15x85
12x95
12x85

BTN Press Standing
3x8x95

Incline BB Bench
3x8x185 (so fatigued but at least i could still do what i used to do fresh before improving my incline)

Chest Fly Machine alt with Rear Delt DB Raise
3x12x120 chest
12x15s/20s/15s rear delt

DB Fly
12x25s

Phil Heath Tricep Kickback thing
3x12x15s

Quad Ext
3x12

Ham Curl
3x12

who cares about legs, mine are already huge from squatting heavy and genetics. lol

Calves
4x12x275 seated

Calves
2x12x100 standing

More Phil Heath Tricep thing
2x12x15s

Hammer Curl
12x45s/40s standing
12x25s seated

Curl Machine
6xheavy hit failure on 3rd rep but kept going/6xlight same deal
6xlight reverse curl hit failure

And das it mane. Crazy ass workout, had a great time, looking forward to an awesome summer of getting jacked as fuuuck.
 
6-17-14

Squat
315x10

Chins
BW x 10/8/6/6/5/5/5/5

Dips
7 or 8 sets of 10

Pullover
2x12x50 hanging over bench

Donkey Calf Raise
3x12x225

Drop Set Forearm Roller alt with Hammer Curl
20x1 roll/25sx12/20x1 roll/20sx12/10x1roll/10sx12

Short good day today. Then went to the beach and had fun tanning and running/swimming around and digging a giant hole with my hands then having my brother and cousins bury me in it up to the neck haha. Ocean water was therapeudic.
 
Been lazy about logging lately since whenever im on the computer im addicted to video games, but training is going well, underrecovered a bit last year and felt tired as fuck but ive fixed that. hit 20+ rep squats yesterday and im dying, 25x225
 
hit 235x10 on bench, then a disappointing 255x5 technique was wayyy off for some reason, benches are different from waht im used to, gotta get reused to it. then 225x8 i was tir3ed. then did some good back work, some more chest, then some good arm work, overall a good workout.
 
been cutting for the last week so training isnt so exciting... hit 135x6 btn press, 185x5 push press, 365x6 squat, 275x6 front squat, 265x5vbench, 485x3 deadlift, 405x5 deficit dead, and 365x5 beltless deficit dead last week. today i benched 265x6, inclined 225x4 and 205x6, db inclined 1x8x90s, db flatted 1x7x100s, did 2x12 flyes/rdelts and did 4 sets of tris n hammer curls. good workout, ill try to be better abt logging...
 
Felt a bit weak last night, just hit 370x5 squat 280x5 front squat. Was probably a technique thing though, i'll try 375x5-6 next week. calves felt strong though, did 7 good sets of calves, then 2 sets of close grip pulldowns and 2 sets of closegrip rows, then i was outta there. Looking leaner but not smaller and that's the goal.
 
Shitty day yesterday, injured or strained my right trap btn pressing 6x135 and couldnt do much afterwards, just did some side raises and triceps but basically a bulshit workout. just been rolling the trap out with a lacrosse ball
 
7-12-14: deads

deads
3x455
3x495
3x425 1 plate deficit
5x385 1 plate deficit no belt

Seated Calves
2 plates x 12
3 plates x 12
2 plates x 12

standing calves
255x2x12

Donkey calf machine (the one where your ass is in the air and your hamstrings r stretched)
130x2x12

Attempted to hit back
but my trap is too fucked up so i just did 1 set of supinated pulldowns 10x170 and the rest was insignificant attempts, did some 1 arm db rows with 40 lbs though just to get something in though

Hammer Curls
2x12x35s
12x25s

Rev Curl Machine
2x12

Forearm Roller
2 rolls x 10 lbs

Rich Piana Hammer Curls
24x35s (24 reps=12 on each hand alternating)

Much better day than expected today, glad my fucked up trap wasnt aggravated by deads. Looks like my increased hamstring mobility work + deficit deads improved my technique a lot, 495x3 still felt way harder than it should but whatever at least my technique is good and my lower back doesnt hurt. Its amazing how not paying attention to technique for just a few weeks fucks up years of work. Gotta keep my technique good so I think deficit deads are here to stay. I really like em, they're light so its not as stressful and I can be less egotistical and psyched up and focus on my technique, esp beltless ones, real grinders but technqiue is my focus. My lifts are kind of in the shitter right now but that's ok becuase after I cut im gonna get back on 5/3/1, in a year I'll be pulling 600. I'm cool wiht that, no more bullshitting around with self made "bodybuilding" programs that involve only deadlifting every other week, and all that kinda stuff. My time with bodybuilding type trainign though has taught me the value of contracting muscles on isolation movements and how weight is often irrelevant for these exercises.

Killed calves, not as hard as i did on tues but on tues I really crushed em, they were sore until today, still hit em good today though, same routine just wasnt as much in the zone and had diff shoes on. Back wasn't happening iwth my fucked up trap, but its all good, still got a little bit of work in. Decided to kill forearms instead, which I did, and did quite well. Overall satisfied with today's workout, on paper my training looks meek right now but I'm optimistic about the future. I'm looking good and getting cut, the strength will come back, then increase by a ton when i train it consistently. I'm optimistic even if the present is painful and weak.
 
Solid game plan, Wendler actually came out with a new book last year, Beyond 531. Its got some useful stuff in it and may be worth checking out for yourself, I used a few of the techniques from that new book in my training. Helped make 531 a little more dynamic of a program so that you're not just going for max reps on once set and then hitting the assistance work. Kind of rounded out my workouts better.

As far as the BTN Press goes, I've never done one but I can't imagine that with all the stigma surrounding it that it is actually worth the risk. Is it that much different than a standard OHP? where you shove your neck through once the bar clears your head.
 
Thanks man I'll definitely check out the new book! BTN press is a nice movement, develops the shoulders really well, but it's always made my shoulders/traps feel a little unsafe, maybe during a phase when i can better afford to get injured i'll start doing em again, but right now getting injured while cutting can be a lot more costly, since I'd lose a lot of muscle instead of stalling on my progress, thankfully its healing quickly, but no more risky movements.
 
7-15-14: Bench

Bench
6x270 (PR!)

Incline Bench
6x210

DB Incline
3 or 4 setsof 12 with 65s short rest periods

Chest Fly Machine with Rear Delts
4 or 5 sets of 12 with 120 lbs chest
3-4 sets of 12 with 120 lbs rdelts

Shrugs
3x20x135 smith machine

PH Tricep Ext alt with hammer curls back to back
15x15s PHT
15x30s HC
12x15s PHT
12x30s HC
12x12s PHT
12x25s HC
10x12s PHT
12x20s HC
12x10s PHT
12x15s HC
12x10s PHT
12x15s HC

Bench was nice today, hopefully I can hit 275x6 for my last bench day of my cut, then 300 afterwards before I start 5/3/1! I'll be using low training maxes though so I can progress well. Weight today will be less important than weight in 1 year, before I start adding some "supplements". 5 years under my belt at that point plus hopefully good numbers will make me feel that I'm ready to take things to the next level, if I still want to. Grindin out the rest of this cut, hopefully I emerge looking good!
 
7-16-14: Carne Asada Power Squats

Squat
6x375 (PR!!)

Seated Calves
10x2 plates
12x3 plates
12x2 plates

Standing Calves
2x12x255

Donkey Calf
2x12x120

Quads
3x12

Hams
4x12

Lat Pull Machine
2x12

Row Machine
3x15

Good workout today, brought to you by carne asada with guacamole, the ultimate cutting food.
 
7-17-14: shoulders

just did an easy workout today, no heavy lifts besides 12x150 face pulls, but just did a lot of sets of rear and side delts, plus some chest, triceps, forearms. dont want to risk fuckin up my trap recovery by pressing more, it still hurts a lot, some days more than others. it'll go away eventually, just been rolling it out.
 
amounirl said:
Thanks man I'll definitely check out the new book! BTN press is a nice movement, develops the shoulders really well, but it's always made my shoulders/traps feel a little unsafe, maybe during a phase when i can better afford to get injured i'll start doing em again, but right now getting injured while cutting can be a lot more costly, since I'd lose a lot of muscle instead of stalling on my progress, thankfully its healing quickly, but no more risky movements.
Click to expand...


Try going a lot lighter and using it just to pump up and send blood flow to the delts. It's by far one of my favorite shoulders lifts
 
Alright I'll try that next week, thank you. Would you recommend I do it before or after rear and side delts? Since my rears are lagging a lot and my sides are lagging a little compared to my overdeveloped front delts.

7-18-14: Deads

Deadlift
3x495
3x425 deficit
5x395 deficit beltless

Back
6 sets

Calves

1 set

really dogshit workout today. been feeling really overtrained and shitty. i think i know why, its because ive been doing kempo this time around, every time ive done kempo plus cutting its been shitty and ive lost muscle. cardio fucks up your cortisol/test too much, just gotta stick with diet and low intensity cardio (walking just to keep the metabolism up). oh well, next time i wont do kempo and ill only train 3 days a week using that strength program i designed that worked pretty well, but with lower volume.
 
amounirl said:
Alright I'll try that next week, thank you. Would you recommend I do it before or after rear and side delts? Since my rears are lagging a lot and my sides are lagging a little compared to my overdeveloped front delts.

7-18-14: Deads

Deadlift
3x495
3x425 deficit
5x395 deficit beltless

Back
6 sets

Calves

1 set

really dogshit workout today. been feeling really overtrained and shitty. i think i know why, its because ive been doing kempo this time around, every time ive done kempo plus cutting its been shitty and ive lost muscle. cardio fucks up your cortisol/test too much, just gotta stick with diet and low intensity cardio (walking just to keep the metabolism up). oh well, next time i wont do kempo and ill only train 3 days a week using that strength program i designed that worked pretty well, but with lower volume.
Click to expand...


You answered that question yourself haha. Do it after if the other delts are lagging or throw it in in a monster set.
 
sounds good man, thanks! lookin forward to getting these last 4 cutting workouts done with then getting back on da gainz diet haha
 
7-21-14: BENCH!!!

Bench
7x275!!!!

Incline Bench
215x8

Chest and Rear Delt Machine
4x12

2 arm Tricep Kickbacks (what i usually refer to as PH triceps)
3x12x15s

Hammer Curl
12x35s
12x45s
8x45s followed by alternating 12x45s (6 on each side)

GREAT workout today, strongest workout I've had this cut. Weighing in at 207.6 on my gym scale, 209 on my home scale (before my cut my top weights were 213.8 gym and 220 home), I hit a massive PR on bench, previous PR was last week's 270x6. Incline also felt relatively strong, 2 reps more than I was planning to get. I was actually only aiming for 275x5 on bench, so I was calm and didnt get over psyched up, so my technique didnt get fucked up, my technique felt 90% perfect as opposed to 70% perfect which is how it usually feels on my top set because i get so psyched up. I think that's the key with the lifts (other than deads where it moves way too slow if you dont get aggressive and psyched, but ill play around with being more calm), I'm gonna try this out on squat tomorrow. Really happy with this PR! Rest of the workout was good. Looked great with my shirt off afterwards.
 
7-22-14: Squat

Squat
5x380

Calves
3x12x2 plates seated

Pull Ups (short rest periods)
3x6 wide grip bb style
10 chins

Not the best day today, but I was happy with my technique on the squat, best technique I've had in a very long time, since I remained calm. The weight was mediocre but oh well, I've lost 5-10 lbs of bodyweight so that will definitely not benefit a person's squat. It'll climb back up with 5/3/1 over the next year. Felt pretty worn out/"overtrained" today so I decided not to push it, keep some in the tank so I can get through my last 2 workouts of my cut, before I get back on my bulking diet. I'm gonna do 1-2 weeks of deload once I finish my cut so I can get my drive to lift heavy back, then start 5/3/1. Just 2 more grueling cutting workouts before training gets consistently fun again!
 
I was feeling really overtrained last week, had a decent shoulder session on thurs but friday i suddenly got really sick really bad sore throat and congested nose. went to bed fine just a little stressed and tired, woke up feeling like shit. Skipped the gym and just did some chin ups on sat, slowly healing, i was going to lift monday and max out my bench today (weds) but im still sick so i skipped monday, then today i went and just did some squats, 315x12, pretty nice lift actually and might be a PR, then I did some side delts, forearms, 5x10x135 bench (greasing the groove, getting blood in there), then i did 2 sets of light incline flyes, then left. maxing my bench friday night, no reason i cant hit 300, maybe even 315.
 
Yeah it's pretty bad, worse than I could have ever imagined lol. That's why I'm switching to pause reps and reducing the weight by about 40 lbs that I"ll be using, and just go higher, clean reps. Starting on Wednesday.

Had a great back day that I honestly dont remember because it was spontaenous yesterday. I did rows with 135 and 155 contracting, pre exhausted with cable pullovers, did the lever lat machine and the row machine I discovered while I was cutting, and then did some good forearms, football bar parallel barbell preacher curls, some other forearm stuff, a ltitle more back, and got a great pump. Today my lats are sorer than theyve ever been before. Today I had a great delt workout, I think I can still remember it, though it was also spontaneous:

Press
95x8
115x8
135x6
135x8 push press
165x8 push press

Face Pull
3x12x140

Pull Ups
3x6

Did some more rear delt stuff I think including some light flyes.

Side Raise
3 or 4 sets between 15-25

some more side delts that I cant remember, not too much though

Worlds Press Machine
big ramy style 4 or 5 sets of 10-12 with just 25 lbs, last set with 15s repped it out to 20 I believe

Shrug Machine for rear delts
3x15-20 x 2 plates

Did some more rear delts, then some biceps, then some triceps, but my workout was spontaenous so I cant remmeber much.
 
8-6-14: Deads n Legs

Deads
6x455
1x495 (very fast)
5x405 deficit beltless (PR)

Quad Ext
3-4x12-15x120

Hack Squat
2x12x135
10x185
12x135

Walking Lunge
2x16 (8 each side) x 65 lbs

Seated Calves
2x12x2 plates

Donkey Calf
3x12x135

Killlled my legs today. Never trained em high reps even semi balls to the wall/seriously on bodybuilding movements. Now I understand all the leg day memes. Always had big legs so all I did was squat but now I wanna get jacked quads, so I'm gonna hack squat for the next 1.5 months while i have access to a hack squat. Had an amazing workout overall, deadlifted as a group which was really fun, with the comraderie. Good pulls today. There's a video of my 495 but it isnt up yet and isnt that important. I may post it later when its up. Overall solid, im gonna try to do hack squats n lunges twice a week.
 
Had a great kai greene chest workout on thurs. Basically did exactly this workout with kai greene's dips and pull ups warmup (3x12 and 3x6), contracting hard on everything. This workout: https://www.youtube.com/watch?v=5nXSIqyw1lc

Today I had a monster workout with my uncle's old roommate who competes in bodybuilding (though he recently had to take a 5 week break from lifting so this was his 4th workout back at it, he randomly signed up at my gym and we recognized eachother. training back with him tomorrow too)

Facepull
2x12x110
2x12x140

Push Press
5x135 strict
5x155 push
7x170 push (last rep fucked up n contorted)

Rear Delt Seated dumbbell thing (hard to explain but this is a new one, he got it from phil heath n kali)
4 sets

Side Delts
6 sets

"Zack Khan Machine" (dont know what its called but its a shoulder press)
3 sets

R delt on Shrug Machine
3 sets

Tricep Pushdown
3x12

Skullcrusher
3x12 with 3x10 closegrip bench

Rev Curl
3x12 superset with 3x forearm roller

Hammer Curl
4 sets

Hack Squat
2x12x135
12x185
12x225

Walking Lunge
2x20 steps (alternating, 10 each side) x 60 lbs

Straight up leg press (kinda like the ed zercher barbell leg press, but a machine)
2x12x135

Quad Ext
12 reps and i was too dead to do anything else

awesome workout, did some hamstring tension release afterwards where he stepped on my hamstring and i did the range of motion. hams feel rlly loose
 
8-11-14: Bench/Back

Bench
10x235 (first and last rep paused)

Chin Ups
3x3x45 (first 2 sets paused at the top)

Incline Bench
9x205

BB Rows
6x12x135

Chest and Rear Delt Machine
3 or 4 sets

Forgot to log this workout, it was pretty damn good. Felt like shit yesterday so im squatting today along with push press.
 
8-14-14: Squat/attempt to do shoulders

Squat
8x325 (good)

Half Ass Rear Delts and Side Delts
6-8 sets

Calves
4-6 sets

Hack Squat
2x10x2 plates

really was feeling shitty on thurs. went on a roadtrip on tues and was too tired on weds to squat so i decided to combine shoulders n squat on thurs. bad idea, i was still tired and fucked up, so my workout wasn't that good. my stamina sucks now. so i decided to start doing cardio 2-4x/week. this morning i went for a 1.1 mile run near my house, hardest motherfucker ever and it was 11.5 mins. nice way to start the day though, 30 mins after when my body temp and breathing finally got normal i felt good. Then tonight I just hit arms to make up for yesterday's shitty workout, not a bad workout today at all.

8-15-14: Arms

Tricep rope Pushdown
4 sets

Skullcrusher
3 sets

2 arm kickbacks
3 sets

Behind head extension 1 db
3 sets

BB Curl
2 sets

1 arm Preacher Curl
1 set

2 cable "narc" curls
2 sets

Preach Curl Machine
2 sets normal 1 set reverse curl

Ham Curl
2 sets

das it.
 
8-17-14: 5's week deadlift

Deadlift
8x435
8x365 beltless deficit

Lat Pulldown
4 sets, last 2 preexhausted with cable pullovers

World Row Machine Thing
3 sets

Calves
2 sets inner outer calf thing
3 sets standing calves

Hack Squat
3x12x185

Walking lunge
24 lunges (alternating so 12 each side) with 60 first set, 70 lbs second set

quad Ext
2x12-15x110

decent workout today, worked out with my old teacher who likes to talk a lot between sets so intensity was down just a bit but still had a decent workout. nothing intense just getting the work in. maybe i just need to build up to the really intense shit again.
 
Had a great shoulder/arm workout on the 18th, best workout I've had in a while, 20th i had an ok squat workout hit 340x8 which I was pretty happy with but then the rest of the workout was a little BSed, then on the 21st I couldnt make it to the gym before kempo so I went after, and it was seriously the ultimate low, I have never had a worse session in memory, only hit 250x5 on bench and 215x3 or 5 (cant remember) on incline. I reevaluated my training and decided to switch to the 3 day routine that worked really well for me during my last quarter at school, but with 5/3/1 sets and reps. I set it up so it's Sat/Mon/Weds so I can make it to kempo on Tues/Thurs and maybe even Mon/Weds if I'm feeling it.

After my workout I went to the store to get some broccoli since I've been feeling like my estrogen is really high and I dont want to use any PED's to lower it (even OTC arimastane). Had some broccoli soup that night and it worked wonders, the next day I woke up feeling like a new man, my muscles filled out, I was less bloated, and I felt great. Went in for a good arm workout on the 22nd. Then on the 23rd I went in for a "deload day" for the first day of my new routine, hit 325x3 on squat and 235x3 on bench, and 205x3 on BB row.
 
Squat 360x7, benched 260x7, rowed 230x8 on Saturday, technique is getting much better and more controlled on squat and bench, then did some shoulders tris, forearms, calves. Today I inclined 230x6, would have had more but i fucked up my 4th rep. Then did 185x10. Then I did 4x6 chins focusing lats, hit some chest, then hit some back, then finished off with tris and forearms.
 
Haven't been logging, obviously :P, but the last 6 weeks I haven't done a single bench or deadlift, and have only squat twice. I've been taking a break from powerlifting training and have been training bodybuilding style. Now I'm getting back into PL and will try to stay organized by logging. These next 3 weeks I'm just easing back into heavy lifting.

11-9-14: Deadlift Day

Squat
6x3x225 dynamic
3x3x315 (last set no belt)

Deadlift
3x3x315 dynamic no belt
4x4x405

Chins
15/8/6/6/5/5/5
 
11-10-14: Shouldaz

Bench (on shoulder day?? yup)
3x205
3x225
245x3/3/6

Btn Push press (henceforth: Mariusz presses; https://www.youtube.com/watch?v=OZc6J89b1-E always been one of my fav's)
3x155
6x175

Strict Press
2x6x115
5x135

Forearm curl
3x12x50

10 rep wrist down narrow 10 rep wrist up wide grip reverse curls
3x20x50

Hammer Curl
2x12x20s

Triceps
3x12 pushdown
2x12 overhead

Good little power shoulder day today. Thought my bench would suck after not benching for 6 weeks (only db's, got up to 90sx11 on incline), but this wasnt bad, especially considering the thick bar. after training bb style my endurance is much better and i need a lot less rest between sets. however im not used to going heavy so my mind fatigues quicker than my body, decided to take it easier today.
 
Hit 3x5x315 on squat yesterday and 5x225 then calves. Today I did 265x3 and 245x9 and 245x5 on bench, bb rows with 225x6 and 185x8-12, incline 225x4 and 185x6 for a couple sets, then hit some other stuff.
 
I do it thoe!!! YEAH BUDDAY!!! Whoooooooooooooooo

11-17-14: Squat n Dead

Squat
335x8
335x3 paused

Deadlift
455x3
425x5
315x10 beltless deficit

DB Row
2x12x80

T bar Row
2 plates x 12
2.5 plates x 8 drop set 2 plates x 8
2 plates x 10

Cable Row
100x2x12

Strict Close Grip Pulldown laying on incline
2x12x90

Pullover
2x12x50

Leg Press
12x4 plates
12x4.5 plates
12x4 plates

Good long workout today, lots of good work, good back pump goin faster pace on the bb work.
 
11-18-14: Bench/Shoulders/Arms

Bench
275x2 slight bounce (overwarmup)
255x5 no bounce (working set)
225x5 paused (technique set)

Overhead
185x3/5 Mariusz press
135x5 strict press

Rear Delts: Dingleburry Swings supersetted with RP r delt rows (Dont ask why I call these Dingleburry Swings... Instagram and RP r delt: https://www.youtube.com/watch?v=or1lzU5986E )
30x3x10-12 dingleburry; 40x2-3x8-12 RP, numbers r kind of fuzzy in my memory

Side Delt Supersets
12x25s side raise
2 tri-supersets of 12x20s side raise -> 8-12x45 strict btn press -> 8-12x45 upright row
1 superset 10x25s side raise -> 8x30s db seated press

Seated DB overhead press
55s x 8-9
65s x 6-7 (last 2 reps assisted)

shoulders were fried as fuck at this point, good side delt pump, had to work out before class yesterday because of this extra credit lecture I had to go at night when i would normally go to the gym, was running out of time, only about 15 mins left before class at this point

Triceps
1 set overhead cable (wasnt feeling this too good today hence only 1 set)
1-2 set cable pushdowns (also wasnt feeling too good on this)
3 sets tricep preacher curl looking machine (this felt great)

Rich Piana Hammer Curls (no I'm not a RP fanboy... ok maybe a little, reminder: at 1:18 https://www.youtube.com/watch?v=OqHemPaTZeI )
drop set: 20x70s -> 16x50s -> reverse curl: empty ez-bar x 10 wrists down, 10 wrists up

Burn out set bicep preacher curl machine
16x65 lbs

and bam I was 7 mins late for class haha. the bike ride over took longer than i thought. but yeah yesterday was a solid workout, got some good bench strength in, though the bar i was using had one side that kept slipping, shitty bar, and i think that lack of balance fucked with my shoulders so i cut down the volume on overhead because my shoulders were feelin funky. then hit all the good rear and side delt stuff, i should start doing face pulls again but lately ive been more into other movements. then hit arms pretty good, wish i couldve hit em longer but i was out of time. on the other hand it might be a good thing cuz im extremely sore today and need to recover before thurs/fri haha.
 
11-20-14: Squat

Standing Calf Raise
4 or 5 sets

Squat
365x3 (overwarmup)
345x5 (working set)

Good Mornings
3 or 4 sets of 12 with 95

1 leg at a time ham curl
12x10 lbs each leg
12x15 lbs each leg

2 leg ham curl
1x12

Short day today, not trying to do too much too soon if I'm still making gains. I felt like my hammies were the weak point on squat today, and that my lack of hamstrings is the reason for my measly squat and deadlift, so I decided to skip leg press today and do these instead. In an ideal world I'd do it all on the same day but this seemed right today. Finished off hams pretty good, they're ready to grow! Gonna hit some abs too right before my shower, probably just going to do sit ups then obliques then some planche to finish it off.
 
11-21-14: Chest/Arms

Decided to do a bodybuilding style chest workout today instead of benching since I was lifting with 2 friends.

Incline DB Bench
2x15x45s
2x12x55s
12x70s
12x80s
8x95s
6x95s
4x95s

Chest Fly Machine
3 or 4 sets of 12 with 120-150

Bench Press with legs up
3x12x135
on the last 2 sets i did some abs after my set 2x15 leg raises

Overhead Tricep
3x12

Tricep Pushdown
ramping up sets of 12 increasing weight, probably 5 sets total, 2 heavy, 3 medium-light

1 arm strict isolating tricep pushdown
2x12

Bicep Curl
3-5 sets of 8-12

1 arm cable curl
2x8

db concentration curls
30s x 20

Overhead Cable Curls
1 set- biceps dead at this point

RP Forearm Curls alternating
2x12

Reverse curl
1x20

Amazing workout today, killed chest first but then got an unreal pump in my arms, I've never seen my triceps look so big before, looking forward to lots of eating and lots of gains this weekend. Getting bigger and stronger, training again monday to do squat, bench, and deadlift.
 
Woops

Woops, been bad about logging, been busier than ever, but I'll try to remember what I've done. Monday of last week I squat 405x1 (YES, surprised i didnt log that as soon as it happened i was so stoked. still got it baby!), 365x5, benched 275x3 or 275x5 can't remember, or mabye it was just 275x1 paused then 255x5. i really cant remmeber. shit. deadlifted 475x5. then i was on thanksgiving break, so i just did an intense pull ups, dips, and handstand pushup workout in the park, kali muscle style.

This week, on monday I squat 365x3x3, benched 2x5x255 and a fully every rep paused set of 9 with 225, did some bullshit bb rows but ive been really sick all week so my workout suffered, plus i got a manual labor job moving boxes and taking inventory, so that's been taxing my lifting. And my time. Then yesterday I did squat 2x5x275 (trying to do madcowesque 3 squat per week thing), incline benched 225x5/5/4, did L chin ups for bw x 10/6/8. But I just havne't been feeling like sticking to a strict strength routine, its not flexible for days when i have to do a lot of lifting shit at work, so i decided im going to do a bodybuilding style routine, but with sunday being my powerlifting day. hopefully it works, ill still try to bench heavy and squat heavy twice a week because that's worked incredibly well so far.

Today I did bodybuilding style shoulders. Started with 4 hard sets of face pulls, pyramiding between 110-130, with 2 or 3 sets of light pull overs between sets, then i did 2 tri sets of rear delts, first rich piana rows (previously linked to a few weeks ago)/dingleburry flys (previously linked to) and normal r delt flys. Killed em. Then 2 sets of light chestmachine rear delts but i was so fatigued i could hardly do it. rear delts were fried. then did some OHP, 3x10x95 bodybuilding style (military press?), then 3x7x95 zydrunas press. DAMN what a hard movement, amazingly hard, def gonna keep doin these they killed my shoulders. Zydrunas press, damn, as hard as a deadlift but with light weight! then did some side delt raises, 3 or 4 heavy sets, then hit arms pretty hard, ez bar curled 105 lbs for 2 sets, fairly good technique, then some of those ct fletcher dumbbell preacher curls, 2 sets with 35 lb db, then 2 sets of rp curls pretty heavy, some overhead triceps, 3 sets of 12 with 70-75 lbs, then 150 lbs x 2x8 tricep pushdowns with the rope, contracting and pausing, hardd shit. some tricep machine, 3 sets, and then some more forearms, 5 sets, 3 of 10-10s, 2 of hammer curls. killed it today, i like doin these flexible workouts cause then its fun and i kill it!
 
12-7-14:Squat and Bench

Squat
many warmups
405x2
365x5

Bench
many warmups
275x4
255x7

Was supposed to deadlift but I was having an 80% day. Surprisingly even tho I felt like shit I lifted pretty heavy on what I did manage to do. I'm gonna make this day squat, bench, calves, and back from now on. That is, starting after my mini cut I'll be doing over winter break.

12-8-14: Back/Shoulders/Arms

Started by adaptive body work releasing my chest and traps with my training partner. Then we did some pullovers and supinated pulldowns with light weight to activate the lats in preparation for rows.

BB Rows
135x20
185x10
225x8
245x6
185x10

Wide Grip Pull Ups
2x8

Cable Row
120x10
160x10
190x8/120x8
120x10

Pullovers Cable
2x12x50

DB Row
2x12x55

Close Grip Pulldown
3x10x110

Zydrunas Press (I really like these, thanks Mr. Savickas!!!)
95x10
115x8
135x4 (5th rep assisted)
95x14

Side Raise
3 sets of 12 20-25s

Overhead Tricep Cable
70x12
85x2x12

Tricep Preacher Machine
2 or 3 sets of 12

Kickbacks
12x12.5s

10/10 forearm curl (wrist down first 10 reps, up and flexed last 10 reps, kills dem forearms)
2 sets with 55ish lbs (15 on each side of ez bar)

Hammer Curl (at this point my forearms are fried, dont laugh at my puny weights >:|. ok you can laugh, im laughing too)
8x25s
12x20s

RP Curl
16x45s (8 each side-damn really fried forearms)

Great workout today, 2 hr session. Was gonna do more for shoulders and biceps but both were feeling too fried after everything else, so i only managed to hit back, tris, and forearms, but I hit them DAMN good. I like this do whatever I feel like but still squat and bench heavy twice a week style training, building strength, building size, and having FUN doing it! And it's flexible with how much manual labor strain I have at work, some days are easy like today where I just have to put stickers on books and look up the classes they're for and make sure they scan, other days I'm lifting boxes for 5 hours, like 3 of my 5 days last week. Fun stuff though, been impressing myself with time management, staying on top of school, lifting, cleaning, cooking, and work at the same time. 5%ers for lyfe.
 
12-10-14: Bench/Chest/Tris

Bench
many warmup sets with some face pulls too
265x3
285x2
300x2
300x2
265x4 (3 paused)

Incline Bench
225x3

Tricep Kickbacks
12 reps with 10 lbs/15 lbs/10 lbs (3 sets)

Overhead DB Tricep
55x20/16

Elbows were hurting at this point so I called it a day. Combination of heavy benching and the overhead db tricep fucked em up a bit, but I'll be fine. But that bench though! 300x2x2, no bounce at all either! I was incredibly surprised I had hit that, didn't know I had it in me. But that's what confidence does, I've been practicing not even considering the possibility I will fail, and just going hard but staying calm, with really heavy weight. Been working very well for me, thank God! Will def be hitting some heavy squats and deads tomorrow, maybe I"ll squat 405x3 hahah
 
12-13-14: Squat n dead

Squat
365x3
405x3

Deadlift
451x3
491x1
521x2

Decent day today, but I didn't get to get to everything, finals week is coming up and I had a study group I had to get to. Plus I was working out with 3 ppl which was distracting.
 
Forgot to mention 2x365 paused squats yesterday after 405.

12-14-14: Bench

Bench
265x3
285x2
300x2
275x4

DB Incline Bench
40sx12
50sx12
60sx12
70sx12
85sx12

Dips
8/12

Hammer Curls
2 sets

It's finals week, finals are my main concern over the gym for this week, but I'm still putting in a minimum. Not a bad bench day, felt like shit but the strength was there. Lifting again on weds when I'm done with finals, gonna hit squats/shoulders/legs.
 
12-19-14: Bench

Bench
275x7
300x1 paused
300x2 paused!!!: https://www.youtube.com/watch?v=Cc82F0QQkHE

DB Inclines
85sx8-10
100sx8
100sx6

Fly Machine (rdelts between sets)
3 or 4 sets

Overhead tris
80 lbs x 12/12/10

Tri Pushdowns
3 sets

skullcrushers
2 sets

Das it. Been doing cardio every morning since i got back home for winter break, which was on thursday night. So friday aka bench day was my first cardio day, just my normal 1 mile run. Loading creatine atm to try to keep my strength up while im cutting, and though im cutting and eating a restricted diet, im still pretty strong and getting good pumps. And i finally got video proof of my benching!

12-20-14: Squats/Back/bis/forearms

Squat
365x5
405x1
365x2

Chins
bwx 8/6

Pullovers
3 sets

Cable REverse Curl
3 or 4 sets of 20

Hammer Curl
2x12

ez bar Bicep Curl
75x12/12/10

Today's workout bummed me out a little, but then i remembered I went for a 1.5 mile run this morning and didnt eat enough complex carbs, which would explain my lack of energy and strength, esp leg strength. Legs, back and calves are very sore from running (not so much back but mostly calves, and a little legs). My body will get used to it though. After this week though I'm gonna get on a 3 day a week routine, more sustainable with 6x/week cardio.
 
12-22-14: Shouldaz volume and technique day

Face Pull
2 sets

side raise
1 set

db shoulder press
2x10x55s

bb shoulder press
barx2x10
95x2x10
115x8/6
135x6/5
155x1 followed by 155x4 push press
155x5 push press

zydrunas press behind neck
65x2x11 alternating front and back press
95x4x6 behind neck only

Rear Delts
8 sets between all pressing work

Seated 1 arm press alternating
3x16x30s plus 2 extra reps with both

laying barbell Triceps extension behind head
3 sets
1 set in front

behind head seated upright tricep extension with cable
2 sets

very high volume today. decently good workout. fat is shedding off at a steady pace and i dont feel weak. no cardio today but i ran every morning for the last 3 days. will go to gym early tomorrow then maybe do cardio afterwards, and def cardio the day after tomorrow for a long run.
 
12-23-14: Legs

Squat
225x3x3
275x3
315x3
335x12 PR!

Leg Press
12x405
2x12x455
12x405

Seated Calves
4 sets

Cardio
1 10 min mile

Good workout, good PR, im pooped after this shit! Funny thing is ive been working out with my elderly-ish dad (hence the shorter workouts lately) and after my squat pr this guy comes up and he's like "man that was fuckin awesome" turns to my dad "fuckin a" turns back to me "man that's some fuckin real shit, fuck man, that was fuckin legit". I was like "thank you" but im thinking, damn, can he stop saying fuck, im here with my old religious dad lol. My dad got super uncomfortable, he cant stand cuss words. It was all pretty funny though.
 
Went for a PR run yesterday 2.3 mi in 21 mins, the old "superlap" around all 3 tracks i used to hate and struggle with doing just once a week back in middle school PE class, but yesterday I ran it twice! Shit it's 11:57, by the time i post this yesterday will be 2 days ago, so I'm referring to the 25th, xmas day. Went for my longest run ever. This morning I did my usual 1.07 mi run around the neighborhood. was pretty good, gonna run 3 superlaps on the 31st.

Then today:

11-26-14: Squat/Bench/Back

Squat
365x9: https://www.youtube.com/watch?v=KHtucHSzFL8&feature=youtu.be

Bench
275x5

Supinated Pulldowns
3x12

Cable Rows
3x12

parallel wide grip pulldowns
2x12

Pullovers
5-6x10-12 (3 sets cable 2-3 sets machine)

Chest Flyes
5 sets (3 dbs, 2 machine)

Forearm Curls
3 sets

Calves
1 seated 2 standing

A little vague on the weights for the bbing shit, but for the PL stuff that's when the weight matters. Was surprised that my legs felt so incredibly strong today, even on my warmup sets, since I went for the long run yesterday and also a shorter one today. Then again I upped my carbs and started loading the new creatine from bulksupplements (the other one had expired and i finally ran out), so it makes sense, not to mention all the leg press volume after 335x12 3 days ago, it must have all helped. Future looks bright! Bench sucked obv cuz i was tired from squat, but its fine its better i dont go heavy cuz elbows and shoulders been hurting from the new much heavier weights ive been using, hit 300x2 every bench day for about 3-4 workouts straight so I needa keep the weight light for a bit. As long as my squat keeps going up im confident that i havent lost any muscle. Backs been getting used to cardio finally so I can start deadlifting again soon (convenient excuse to not have to feel the pain :P).
 
My goal right now is to get lean/look good and improve my cardio, once im around ~10% im prob gonna get back into strength again and then my goal will be improving my squat, bench, deadlift, and strength on the other lifts as well.

1-11-15: Back

Lower traps warmup
3 sets to activate em

Supinated Pulldowns (cant remember reps done wasnt really counting, going more by feel then doing partials)
80x25 reps
120x15-20 reps
160x12-15 reps
200x8-12 reps
2 sets of pullovers
Pronated 2 sets with about 120

Cable Row
1 set with 75 but those supinated pulldowns DESTROYED my back haha

Shrugs
3 sets of 12-20

Rear Delt Machine
75 lbs x 2x20
135 x 2x12

Face Pulls
3x12x75

Side Delt tri sets
20x15s lateral raise 12x25 btn press 12x25 upright row
12x20s lateral raise 12x65 btn press 12x65 upright row
12x25s lateral raise 12x35 btn press 12x35 upright row
12x30s (more of an upright row/side raise) drop setted to 8x10s side raise

Rear Delt Partial Chin Ups (basically the bottom 3-9 inches of a chin up, isolates rear delts rlly well)
4x12

rdelt fly
30 rep superset diff variations with 15s or 25s or something

Elliptical
30 mins at 140-155 HR (some points I was at 135-165 but mostly 140-155)

Standing Calves
4 sets lightweight

Decline Crunches
15/12/12/12 reps

Good good workout today. Sorry I haven't logged in a while, been busy with school and work and partying and gym etc etc. Been training calves light every day I go to the gym and 2 times a week heavy, and been lifting about 4-5 days a week, doing cardio after every session for 10-30 mins. Been working wonders, I've been KILLING it this week. I sense a deload is approaching though, been training very hard and very frequently, I have so much more drive at college than at home. When I'm home I tend to get lazy lol. But anyways there it is, gonna cut and train pretty much bb style (though I may start strength training again before I finish cutting) and do cardio for a few more weeks then start strength training/powerbuilding and bulking again. The future looks bright, just gotta find the balance between going hard and pacing myself!
 
1-14-15: Lower Body

Deadlift
495x3
545x1 still got it baybay-this was a hell of a grinder tho but my technique was good. good old hamstring training

Squat
20x225 felt like shit for 10 mins after this, first 12 reps nonstop, then also reps 17, 18, 19 were nonstop. was aiming for all 20 nonstop but ws alrdy tired and lightheaded from deads

Standing hammy curl
3 or 4 sets each leg

Seated Ham Curl
2 or 3 sets (pyramidded up)

DB Stiff Leg deads
2x12x75s
12x100s
12x75s

Adductor machine (good girl machine)
2 sets

Calves
warmups on standing calves
Heavy supersets, 240 standing calf x 12 followed by 225 leg press calves x 12
280 standing calf x 8 followed by 225x12 leg press calf
240x8-10 standing->225x12 leg press calf

Elliptical (I think it's the elliptical, it's the precor efx thingy, i think that's the brand
30 mins, started first 10 mins at 125-140 hr, then 135-145 for the next 10 mins, then 10 mins of 155 HR

Standing Calves supersetted with stiff leg deads
3 or 4 sets of 12 standing calves, 3x20x135 stiff legs

gym was closing in 3 mins at this point so i had to speed it up

Quad Ext
3 sets pyramiding up, only 1-2 real work sets

Decline Crunches
30 reps followed by 20 side to side thingys

Then I got kicked out. Lol. Deads were aight, was happy that I haven't really lost strength despite not doing em for a while, and my technique has improved. Oddly enough my quads and glutes feel like the weak point now since my back and hams have improved a lot. Squats sucked ass, I don't even wanna talk about it. I'll have a real good squat day coming up. Squats after deads, never again. Was just amped as hell to deadlift today after watching some Eddie Hall vids. Didn't feel like doin much quads though afterwards so I just did hams, calves, some adductors for stability, cardio, then finished up. Overall a good workout, salvaged it after those shitty squats, almost left early but I'm glad I stuck it through. Literally felt light headed and nauseous for 10 mins and residually for 20 after from that 1 set. Surprising.
 
1-14-15: Chest/Tris

Incline DB Bench
warmups
70sx10
85sx8
100sx10 WOW BIG PR!
90sx8
flat db bench 90sx8 (or maybe it was 10 reps)

Chest Fly Machine
3 or 4 sets of 15 with 165

Overhead tris
2 or 3 sets

Tri pushdowns
2 or 3 sets

Tricep Machine
3 sets last set pre exhausted with 2 arm db kickbacks

Elliptical
35 mins at 125-155 hr (most of the time between 130 and 140)

Calves
3x6x100 with 6 sec pause at the top

Chest Press Machine
3 sets ascending weight, 12-20 reps, just to get a repump in the chest

Abs
20x decline crunches then 20x side to side for obliques, then 20 incline push ups (for more chest and a little core stability)
15x decline crunches then 20x side to side for obliques, then 20 incline push ups

Great workout today, got a real big chest pump thanks to my homemade pre workout stack ~citrulline mallate 2g + arginine 3-5g + creatine 2.5-5g + beta alanine 1.5g + a little green tea left over from earlier today. Was surprised with my strength on DB incline, though I would have gotten an even better pump if I'd smoked some weed beforehand. That's right, im coming out with it, im revealing my secret to success, my favorite bodybuilding supplement is medical marijuana, legal in california. Great for appetite, recovery, mind muscle connection, pump, etc, the only thing its bad for is strength training. And academic performance, which is why I don't smoke sun-weds. Thurs-sat though there's a cloud of vapor with my name on it in the sky :P. Figure I might as well start talking about my supplements when it's significant and on my mind lol, from vaping medical marijuana to ingesting beta alanine. But yeah, great workout today, looking forward to training back high tomorrow.
 
1-15-15: Back/Shoulders/Forearms

Lat Pulldown
4x12-20x120
16x150
12x160 +4 cheat reps
8x180 or 190 drop setted down to 8x120 then 8x30 or 40 pullovers

Rdelt Fly
4 sets increasing the weight

Face Pull
2 sets

Side delt raise
15-20 x 15s
12 x 20s
12 x 25s
12 x 30s
12 x 25s superset with 12x30 btn press
12 x 25s superset with 12x30 btn press

Btn press
8 or 10 x 105
6 or 8 x 105
pre exhaust 15s x 12 side raise then 8x65

Hammer curl
2 sets

Wrist curl followed by bicep curl
2 sets

Reverse Curl
2 or 3 sets

Alternating hammer curls
1 set

Lateral Elliptical thing
10 mins at 156 avg heart rate (168 max)

And that's it. Been feeling a little run down today but I really badly wanted to train back. As soon as I started working out I noticed that I felt weak and tired despite taking pre workout, especially tired in the back, feels like overtraining, due to high frequency and intensity, low calories and slightly not enough sleep. So I had an ok back session nothing too crazy, just stimulate a little more growth before giving my back a few days to grow and recover. But shoulders went pretty well, got a really good pump and felt my side delts working pretty nicely. Rear delts before hand were ok, pump was a little hard to get but I eventually got it. By the time I got to forearms I felt that I should leave but I really wanted to pump them up and get them sore so I did low volume but a lot of different exercises. Got a pretty damn good pump. Then did short, higher intensity cardio just to keep my conditioning up, and rushed home to get some nutrition. I figure I need to have a clean carb load/refeed/growth session this weekend, so I'm gonna be taking liv52 to stimulate my lowered appetite and get that legendary bulk "gains appetite" back :P. So I"ve been eating high carbs/protein and low fat since the gym, I got back 5 hours ago and I've already had 2 decent size meals plus a shake, a couple oranges and a granola bar between meals. Gonna carb up tomorrow as well and stay active, maybe do some cardio tomorrow too, we'll see, then the next lifting day will be sunday, I'm planing on doing squat, bench, deadlift, incline db bench, chin ups, stiff leg deads, leg press, calves, forearms.
 
1-18-15: Shit

Squat
385x3
405x1

Bench
245x5
275x3

SLDL
3x15x225

Leg Press
2x25x515

Elliptical
35 mins at 140-150

Pretty shitty session today, made the mistake of drinking wayy too much friday and a little saturday, totally fucked up my cut, my legs still look lean but my abs look like shit. Could just be bloat but I straight up feel like I gained a lb of fat or something. Will be looking into substitutes, fuckin sucks sometimes, having friends and a girlfriend who always wanna party and go out on fri and sat, even thurs sometimes. Ok it's fun but it's not good for bodybuilding! On the bright side if I find an alternative (perhaps phenibut) I can train on fri and sat and not worry about diminished recovery. Never realized how bad drinking was for lifting till I decided to binge on a cut. I'm still mad at myself for the stupidity of that decision.

Bodyweight was 205, down from 210 before my cut and before my creatine load (so im prob 195-200 off creatine). I guess the session wasn't THAT bad but it sure felt terrible while I was in it, I was expecting to hit 405x5 on squat because my legs r lookin/feeling big and lean as fuck. Definitely gonna get serious about strength training again, especially leg training. On the bright side my squat has become a lot more hamstring dominant since 2 weeks ago, since I've been hitting hams pretty hard, which saves my back and knees, so as my hammies grow my squat will go up. Maybe that's why I felt so damn weak today. Bench felt just terrible, more of a technique issue than anything, perhaps shoulder weakness. Will start including front raises and heavy presses when my elbow permits. My new routine (as written in my iphone notes) is as follows, I will try to stick to this cycle, though I've never liked having a routine and my training intensity went way up once I got off a routine and started listening to my body, however I think it's flexible enough that I can manage.

Day 1 squat and legs heavy calves cardio calves and abs
Day 2 bench and chest and maybe shoulders and or arms, cardio, calves and abs
Day 3 maybe weighted chins or heavy bb rows and definitely back and maybe shoulders and arms, cardio, calves and abs
(Day 4 shoulders and arms cardio calves abs if not on day 2 or 3)
Day 5 speed or heavy squat and heavy or speed deads and legs and heavy calves cardio calves abs
Day 6 bench and chest optional shoulders and or arms, cardio calves abs
Day 7 optional heavy chins or bb rows, mandatory back, optional shoulders and or arms, cardio calves abs
(Day 8 shoulders and arms if not done, cardio calves abs)

Take rest day whenever body is run down. Aim for 2 on 1 off.

However, since the gym is closed tomorrow for MLK day and I have a midterm review session thursday night at my lifting time, I'll just be training tues/weds/fri/sat this week and on a different lifting cycle accounting for the fact I did both squat and bench today, though I'd have preferred Sun/Mon/Weds/Thurs/Sat. Will start this routine on sat with legs.
 
Thinking back on today's session it actually wasn't bad, just felt weak, I'll be killin it on tuesday/weds again I know it for sure. Also I only squat 385x2 not 3 today.
 
Got the flu again lol... This time it wasn't the stomach flu, no vomitting, just had 0 appetite and was coughing incredibly hard every 3 seconds, my abs got really sore from all that lol. Also got a fever which I never get unless it's serious, became really sensitive to temperatures, drowsy, impaired thinking, it was just one of those bad head flu's I guess. Lost 10 lbs, some fat, some muscle, either way I look pretty lean but also not very big right now. The size will come back though, getting serious about strength training again and I'll still be doing bodybuilding work.

Not sure if I just get sick often while cutting or if I got unlucky this time around, and last time. Anyhow, took 3 days off, 19th, 20th, 21st, then went back in on the 22nd with the intention of hitting everything upper body, get it pumped up again. So I did lats->shoulders->chest->bis->tris, then did 15 mins of cardio. Appetite came back which was great, then yesterday I hit this:

1-24-15: Squat/Deadlift/Legs

Squat
5x3x315 (speed reps)
2-3x335
2x355
1x375 (felt like a max, like 405 did last time, fuck losing 10 lbs my leverage sucked yesterday lol, gotta get dat bloat again)

Deadlift
3x3x315 speed reps
3x3x365 speed reps
3x2x405 "speed"/technique reps
1x455 "speed"/technique reps
3x455 work set

Leg Curl Machine
about 3-5 1 legged sets aescending then 3-4 heavy 2 legged sets. Killed em

GHR (just playing around to see if I can do em now!)
3 REPS!!! Never done an unassisted ghr before, I could've done more but my hams were hella tired alrdy from the machine. I'll start doin ghrs for real now, dayum, before SLDLS/ham machine. I think the activation I got in my hams from the machine though helped me do the ghr so I'll just warm up with the machine. Or do the machine first. We'll see.

Heavy seated calf raise
50x20
100x12
150x6-8 bro-spotted out to 20 reps total
150x8-10 bro spot to 20
100x12 bro spot to 20

Quad Extension
40 lbs x 30 reps
70 x 20
100 x 20
120 x 20
135x12

Leg Press (short ROM)
warmups
405x20
495x25
565x12-20 drop set 495x20

Elliptical
35 mins at 125-140 hr
 
1-26-15: Compound Lifts for Upper Body

Bench
5x225
3x245
3x255
2x265 (failed 3rd rep)
3-5 sets of 3 with 245 and 1x3 with 225
275x1

Weighted Chin Ups
BW x 5-8
25 x 3
45 x 3
70 x 2 then 4-6 half reps
BW x 8 full reps 4-8 half reps

BB Row
135x8
185x8
225x3-5 half repped out to 8

OHP
12x95
10x115
8x135

Cardio
Just 10 mins.

Bench felt fucking pathetic yesterday but I salvaged the workout with some quality work, just gotta ease back into things I guess, gonna be doing pretty much just heavy duty training like this till I start to plateau, then I'll get in some more BB style work. Just gotta have a lot of volume, low reps, heavy weight, and high frequency to re-learn my technique. Tomorrow I plan on doing 8 sets of squats again and 8 sets of deads (but none above 405-to ensure technique), then bb style legs. I'm starting to really want to get huge legs for some reason. I'm confident the strength and size will come back, I'm hard bulking for the next 6-12 weeks. Gonna try to keep the cals clean but hey, sometimes eating dirty works wonders.
 
1-29-15: Back/Shoulders/Biceps

Supinated Pulldowns
4x12 ascending pyramid 120-120-150-180

BB Row
20x85

Cable Row
12x120
8x150
6x180/6x120 drop set

Pulllover
2 sets

Face Pull
2x15x80
12x120
12x140

Rdelt Pec Deck Machine
75x15
105x12
135x2x12
120x12

Side Delts
12x10s
12x20s
12x25s
10x30s
8x35s
10x25s

Cable Curl
45x18
55x12
65x12

EZ Bar Curl
2x12x65
8x85
drop set 6x105/6x85/8xbar

CT Curl (the one he does at the beginning of the command you to grow video, 1 arm DB preacher curl i guess u could call it)
5x8x40 lb DB

Octane side to side elliptical thing
30 mins at around 140 HR-big pr for me since 4 weeks ago I could only do it for 10 mins and was gassed, but I could have gone for way longer today.

Calf Raise (standing)
120x12/10/8/6/8

RP Curl (Aka alternating sides concentration hammer curl across the body)
2x24(12 each side)x40s

Good long workout today, it wasn't that long since I went at a fast pace, but it definitely wasn't short! Bodyweight is back up to 207 and I feel a lot better and look much fuller. Plus I came off the creatine and look much leaner. I was going to squat today but I took a nap and didn't feel like it afterwards so I just did one of my favs, back/shoulders/arms (minus triceps). Gonna squat and deadlift tomorrow along with bb style legs (maybe not, or not too much though, so I can up my squat frequency), then bench on friday along with chest/tris bb style. Lookin forward to it, just gotta eat big and get big!!!
 
1-29-15: Squats n Deads

Squat
3x315
3x3x335
3x355
2x365
1x385
1x405

Deadlift
3x3x315
3x2x365
3x1x405

GHR (LEGIT!)
3x8

SLDL
135x20/15 (back felt like an impending injury from fatigue so i cut it short and didn't go up)

Ham Curl
1 legged 12x45 each leg
12x90 2 legged
12x105 2 legged
8x120 2 legged

Seated Calf Raise
70x12
90x12
90x8
70x12

Cardio
20 mins at 140 hr

Decent workout yesterday, lots of volume and I'm sore as hell which is great. GHR was cool, hams got well worked and sore from that, but SLDLs were going shitty so I stopped em and didn't feel comfortable going up to 225. For some reason I couldn't get my left ham to activate only my left lower back was taking over so I decided that was an impending injury. Did Ham Curls instead. hit some quick calves but didn't have time for quads or to do my full cardio since I was there for about 3 hours already so I just decided to do quads on sunday or monday, so I'll do squat->speed deads->front squat that day. Benching today.
 
2-4-15: Back/Shoulders/Bis

Lat Pulldown
pronated
2x12x100
2x12x120
12x140
12x160
supinated
12x160
12x180

BB Row
115x12
135x2x12
155x8-10

Face Pull
3x12x80
2x12x120

Rdelt Machine
4 sets

Side Raise
3x12x25s

DB Shoulder Press
12x45s
12x55s for 1 or 2 sets
8x65s
7x75s

Bicep Curl
barxmany
75x12
95x8
115 (1 plate ez bar)x6-8/drop setted to 75x8 drop setted to barx12

Hammer curl
8x55s alternating
8x25s same time

Side to side hard elliptical
30 mins at 140 hr

Ok workout today, my cardio is steadily improving but my lifting seems to be going shitty. Except the 75x7 today, that impressed me a lot because I had no idea I had it in me. So that salvaged the workout mentally for me. I feel like my workouts aren't that bad, I'm just thinking they're bad because I"m used to being strong as fuck on creatine, but now I've lost a lot of weight and I'm only using beta alanine and arginine so my pumps aren't as good as they were on creatine, my carbs are medium but not high enough, and I've just lost a lot of size (not necessarily muscle but probably some) which makes everything feel heavier. It's a little depressing. I'm glad I hit 75x7 today on db shoulder press or I'd be really bummed about this workout. I might also just be overtrained a bit, I'm training harder than ever now and was kind of doing too many movements just because I could, so I think going back to a lower frequency (but still 2x squats and bench every 8 days) every other day routine would be a good experiment, and just go back to the basics and realize I don't need to hit every muscle from 20 different angles for 20 different sets to failure 2-3x a week like a pro BBer would because I'm just not at that level or on that much gear (none at all actually, lol). I also may have over estimated the effect of quitting drinking and switching to phenibut instead. I though the increased sleep and GH from phenibut woould help, but on weekdays I'm only sleeping about 5-6 hours a night and attempting to make it up with 9 hour phenibut sleep on the weekends. Also I'm sure the high amount of cardio I'm doing now probably taps into my recovery. Obviously I'm overthinking it too, lol.

I'm gonna try to keep it simple in my head. This is my proposed 8 day cycle:

Day 1: Squat 2-8 sets, Bench 2-8 sets, Heavy weighted chin up, heavy bb row, cardio, calves, abs (optional GHR and Dips/DB bench/chest machine etc this day)
Day 2: rest
Day 3: Shoulders+arms, cardio, calves, abs
Day 4: rest
Day 5: Squat 2-8 sets, Bench 2-8 sets, Deadlift 2-8 sets, cardio, calves, abs (optional stuff)
Day 6: rest
Day 7: Back+shoulders+arms, cardio, calves, abs
Day 8: rest
 
Had a killer chest day on friday then today sunday (or yesterday) i did shoulders 115x12 press and 155x6 push press, front squat with leg press pre exhaust 225x5 and 275x5, then paused back squat 6x275, ghr's BW x 12/15, and some quads calves abs and 20 mins cardio. good short workout. got hella midterms to study for. shitty. carbed up bigtime this weekend which was awesome, forgot how big i was!
 
I was super stressed and busy last week so I didn't get the chance to log. But on Friday I hit 405x1 on squat. Would've had 2 but this kind of special ed-ish kid was side spotting me and he freaked out when i was grinding it up (i totally had it though) and lifted it, and the guy on the other side knew not to, so that kind of fucked up my back, spent some time rehabbing it this weekend and I think it's fine now. I trusted him even though he's kind of special ed (literally, really nice, likeable dude though), but he's never spotting me again lol. Then I also hit 275 for a couple sets on bench after, a clean paused set of 1, and a set of 2, then i think a bouncy 1 again. Then I did some deadlifts, 495 for 2 speed singles and then a last single which I couldn't call speed work because I was tired and it ended up being a grinder. The next day I rehabbed my back, went swimming and stuff and did some chins and dips, then took 2 days off and ate like shit.

2-17-15: Squat and Bench

Squat (nb=no belt, p=pause)
315x8 sets. i think it went something like 3, 3nb, 5 (p?), 8, 3 (p?), 8, 3 or 5 p, 3nb (last one paused). one of the 2 p's with a ? was paused, one of them wasn't, but im not sure which, i just know i did 2 paused sets. although it is possible i did 3. i really don't know lol, either way I did 8 solid sets of squats and felt incredibly lightheaded during and especially after haha. it was brutal but my legs and squat got some damn good work, and while some of my sets weren't perfect, i got some great technique work today too, esp the last set (killed me)

Bench
225x8 sets. i think it was 3 (p?)/5/6/6/8/6/6/4p. i think i did 3 sets of face pulls between sets. got a good chest pump, some good technique work, and im expecting some gainszzz

Chins
12 reps + 8 partials

Elliptical
28 mins, first 20-22 mins were between 130 and 144 hr, last 6-8 mins were above 150, mostly in the 160-170 range, gotta get dat vo2 max trained

I was planning on doing 8 sets of bb rows and chins too but that'll have to wait for tomorrow with shoulders/arms/calves, which I already had planned. Just did the chins to get blood in there but I don't think it'll detract from tomorrow's session. I've been chronically sick on and off all quarter. i think it has to do with the low cal low fat diet and previously high frequency high training intensity, but im finally gaining back my appetite and eating big again. just gotta ease into the training. well, not this week though, im trying to go hard and take as many appetite supplements as i can. also i started eating chicken thighs instead for extra cals (and easier to cook and eat than breast, for now, and better for my joints and test levels with inc fat intake).

Anyways, not to throw out a bunch of disorganized sentences. I"ll try to keep it clean (not). Today's squats were brutal but good, hopefully I have the recovery to hit legs on friday. I'm planning on starting legs-push-pull on fri so that should be good, but i wanted to get in some brutal squats and bench today, and some back/shoulders/arms/calves today or tomorrow (turns out itll be tomorrow). Looking forward to bulking and doing legs-push-pull, my plan is, since some days i just cant go heavy due to work or feelings or hormones or whatever, if I feel up to going heavy I'll go heavy on squat, bench, or deadlift/weighted chins/rows first, then do the bodybuilding work afterwards, but if I don't feel up to going heavy, I'll do the bodybuilding work first then speed/technique or rep work after. Of course, for purity purposes of powerlifting training, it's not optimal to do speed work after bb work. but fuck that shit. i want to bodybuild and powerlift, i want to get big and look good and be strong, and not be out of shape cardio wise, and i think that practicing technique/speed or reps after activating and pumping and pre fatiguing all the involved muscles may actually be beneficial. lets see if this shit works amazingly or fails miserably, or just works mediocrely. im willing to experiment, this is what i feel like doing right now and while i acknowledge why or how it wouldn't work, i think its gonna work for me. i think i have good enough muscle building genetics to pull it off, even if my bone structure genetics suck for strength.
 
2-22-15: Deads

Deads
495x1
525x1
525x1
495x1
405x6 standing on a plate
365x6 beltless standing on a plate

GHR
3 or 4 sets of 8, had my hands on my hips/glutes to really thrust it forward, made it killer hard, tons of calf activation too. 2 days later today my gluts and hams are really really sore

Seated Calves
2 or 3 sets of 12

Walking Lunges
2x20x90 lbs

Cardio
25 min at 140-150 hr

Good girl bad girl machine
endless sets

Ham curl standing
2 or 3 sets of 10

2-23-15: Bench/Chest/Arms

Bench
225x12 last rep paused, finally this light weight feels as light as it should
245x7
275x1 paused rest 30 sec 275x1 drop set 225x4

Face Pulls
3x12

Incline Bench (bodybuilding style, controlled reps, thumbs pointed at eachother grip, focus on chest)
BB 135x8
BB 185x7
DB 3x8x70s (worn the fuck out haha)

Reverse curl wrist down then wrist up
65x3x20 (10 WD 10 WU)

Behind the back ez bar wrist curls
65x2x15

Hammer Curl
2 sets

Dips
2x12-15xBW
12xBW+10/4xBW drop set
12xBW+30/4xBW drop set

Tri overhead cable extension
3 or 4 sets supersetted with 45 lb reverse curls

Tri Pushdown
3 sets supersetted with 45 lb reverse curls and sets of 12x45 JM Press

Bicep Curl with EZ bar
2 or 3 sets of 12 with 75 lbs (25 each side)

DB concentration Curl
10 reps each side x 30s

I think that's how it was. Either way I feel great, been having great workouts, stopped taking beta alanine and arginine and im just taking creatine. I prob won't take BA or arginine for a while, i might add BA in 4 weeks then arginine when I come off the creatine. But right now I"m loving the strength, energy, and pumps that creatine gives me. All around the best supplement and it isn't even expensive. Fuckin love it! I feel great.
 
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