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Starting a log, training like a madman to work out my anger!

Monday! I was actually in a positive mood today for once in a long ass time. Arms weren't sore at all anymore, time to ANNIHILATE them. Last week i lifted very heavy. 3-5 reps on some sets, 4- 6 sets on others. Today I began with 1 Heavy exercise for both biceps and triceps. 1-5 reps, and after muscle failure the weight was slowly lowered, controlled, for 5 - 6 seconds or as long as my muscles could take it. ALL other sets 10 - 12 reps. That will change next week.

^ = Drop set, lower weight just enough and immediately continue after set 2
# = Negative rep, only on last rep cuz I have no spotter.

# Barbell Curl (Heavy) 6 Sets : 12 x 45 lbs / 105 x 1 lbs / 3 x 95 / 3 x 90 / 3 x 90 / 3 x 85 lbs
# Close Grip Bench Press (Heavy) 6 Sets : 5 x 135 lbs / 5 x 155 / 1 x 185 / 4 x 165 / 3.5 x 165 / 3 x 160 lbs

Arms are blown up from the negative-ish reps. I try to slowly lower the bar for 5-6 seconds on each rep and on the last rep I know I'll fail on for longer.

Cross body hammer Curl 4 Sets: 12 x 25 lb / 10 x 30 lb / 10 x 25 lb / 10 x 22.5 lb
Close Grip Bench 4 Sets : 10 x 135 lbs / 10 x 125 / 10 x 120 / 12 x 105

^Barbell Curl 3 Sets : 10 x 65 / 10 x 60 / 10 x 50 (Drop set, had to take 10 second rest at around 7 to get to 10. Got muscle failure)
^ Cable Tricep Extentions 3 Sets : 10 x 62.5 / 10 x 60 / 12 x 45 lbs (Drop set)

On these next two exercises, I both contracted very slowly, about 3-5 seconds with perceft form, Flex at contraction for a pause, then slowly lower weight back down for 5 plus seconds. Take TWO 15 second rest pauses when I reached muscle failure because of the controlled raising/lowering of the weight. It takes the burn to a whole new level.

Incline Dumbell Curl 3 Sets : 10 x 22.5 / 10 x 20 (1 Rest pause) / 12 x 17.5 (2 rest pauses)
Incline "L" Single arm tricep Extention 3 Sets: 12 x 15 / 10 x 15 (Rest pause ) / 10 x 12.5 (Rest pause)
^ Overhead Cable curls 4 Sets : 12 x 17 lbs / 10 x 20 lbs / 17 x 10 lbs / 12 x 13 (Drop Set BURN)
^ Dips ( at 190 lbs, I can only do like 15 dips max, if Im fresh.) : 10 / 9 / 5 / 14 (Drop set, minus 100 lbs body weight assisted. I had completely reached muscle failure at 5 dips on set 3)
^ Barbell Preacher Curl 3 Sets: 10 x 55 lbs / 10 x 45 lbs / 12 x 25 (Drop set, with 2 rest pauses needed to get to 12 reps, haha. Arms are shredded by this point)
^ Cable Tricep Extention w/ Rope 3 Sets : 10 x 37.5 lbs / 10 x 32.5 lbs / 17.5 lbs (Drop set)

This workout completely destroyed my arms. Every lift burns excrutiatingly. So I figured I'd finish off with a superset :)

SUPERSET (Biceps, immediately to triceps, no break, then take a minute rest or less and repeat.)
Lying Cable Curls 3 Sets: 12 x 37.5 lbs / 10 x 42.5 lbs / 12 x 37.5 lbs
Reverse Grip tricep Extention 3 Sets: 12 x 42.5 lbs / 10 x 42.5 lbs / 12 x 37.5 lbs

It's been almost 2 hours 30 minutes since I last consumed protein and nutrients. I CANNOT go past 3 hours. My goal is to take protein in every 2-3 hours at at least 50 grams. So I gotta finish up fast. Cant miss a meal.

Worked abs for about 10 mins with emphasis on obliques today.
Stair Stepper for 15 mins. Burnt almost 300 cals.

Normally I work forearms, just 2 exercises, on my main arm day. But I didnt have time.

I know there's rediculous volume in my workouts, but honestly I've gotten better results, stronger, bigger, lifting like this than your typical 9 set bi's 9 set tri's exercise. I really don't believe in overtraining in a single day. There is only under-recovery. I WILL, however, continue to overtrain, or "overreach" my arms one more week after this week. I'm on week 5 of this program. On week 7 arms will be worked on Friday, moderate reps, 9 sets for bis and tris. After I back off, my arms are gonna explode. At least, that's what happend when I did this program a couple months ago!

Tomorrow I will be doing legs, and I'd like to get 20 - 30 mins of solid cardio in afterwards if I can. I feel like I may be gaining a very minute amount of fat because Ive been eating so much lately. More cardio wont hurt.

ps. Right now I can almost feel the tears in my arms. Muscles are still twitching and contracting involuntarily 50 mins after the workout and huge recovery meal. Means I worked hard in my opinion.
 
what the hell are you doing for legs that you can do cardio after?

my legs are a shaking quivering mass that I can barely stand on when I'm done
 
You will see my leg routine tomorrow. It's brutal to me, and it's always difficult to walk down the stairs. Consists of squats, romanian dead lifts, Frontsquats or hack squats, weighted lunges, legpress, lying leg curls, leg extentions, and seated leg curls. I worked out on a fractured ankle for like 3 weeks before I went to the doctor. As long as you can still move your legs, the battle is mental. Training is becoming my life. It's my only escape
 
more power to you...I usually drive my husbands automatic to the gym on leg day because I couldnt push the clutch in on my car once to get home
 
more power to you...I usually drive my husbands automatic to the gym on leg day because I couldnt push the clutch in on my car once to get home

Oh man, I know the feeling! That's good though, you are clearly killing it at the gym!

Since I did 5x5 squats last friday and on sunday, Today on my leg routine I'll begin my first set with 20 rep squats. My goal is to get 135 lbs 20 times without ever racking the bar. Since my 1 rep max is around 255, this will be tough. I'm going to go for 4 more sets after my 20 rep. If I have it in me I'll do another 20 rep set. The rest will be 8-12 reps. I'm pumped and already preparing myself mentally for the battle ahead.

The leg routine always makes me faint, dizzy, and feel like vomiting. The challenge is 90% mental though
 
Ok, so this one was utterly brutal for me. Today I got me some Converse Chuck Taylor's Allstars (AKA Budget lifting shoes) I was squatting on running shoes and it made an amazing difference.

Good workout other than there is this pedophile lookin older guy that just dicks around on equipment and rests on it longer than he uses it. I'm not one to tease someone for being out of shape if they are working, but if you go to the gym to be a lazy ass its game on. He was using the leg press and going down maybe only 2-3 inches. While I'm in there workin my ass off his chester the molester routine slowed me down. Fucker.

The high rep squats challenged me mentally like never before. On set 3 I almost reached muscle failure on 12, but refused to rack the bar. Finished in counts of 2's and 1's .

Squats 3 Sets : 25 reps x 135 lbs / 20 x 135 / 20 x 135
12 Inch Box Squat 3 Sets : 8 x 185 / 8 x 175 / 10 x 155
Deadlift : 5 x 225 / 3 x 275 / 3 x 275 / 3 x 295 / 3 x 315 / 2 x 335 / 0 x 355 / 2 x 325 / 1 x 315
Stiff Leg Deadlift : 12 x 185 / 10 x 205 / 8 x 225 / 8 x 205 (Had to set bar down on rep 6, muscle failure)
Leg Press : 12 reps 4 x 45lb Plates/ 10 reps 4 x 45lb and 2x25lb / 8 reps 5x45lb / 8 reps 5x45 lbs / 12 reps 4x 45 lb plates
Front Squat: 8 x 115 / 8 x 105 / 8 x 95 / 10 x 95 (Felt stronger set 4 than 3 for some reason)
Dumbell Lunges (1 Each leg alternating) : 16 x 90 lb/ 16 x 80 lb / 16 x 80 lb
Leg Curl : 10 x 110 lbs / 10 x 110 lbs / 8 x 110 lbs
Leg Extentions (Alternate toes out/ toes forward): 10x 160 / 8 x 160 / 8 x 145/ 10 x 135
Seated Leg Curl: 12 x 145 / 10 x 160 lb / 10 x 160 lb

Then I rode a bike for 20 minutes for cardio. Could only keep heart rate above 40 because legs were too weak.

Almost fainted on my 355 lb attempt. Got tunnel vision. Then again, felt like I was gonna faint on some of the squats and box squats, getting dizzy, etc.

By the front squats my legs were completely done. Shakey, etc. I almost collapsed on rep 5 on set 1, Stood up and collected myself, didnt rack that bar tho, and finished up 1 rep at a time. The rest of the sets were like this too.

Collapsed several times while lunging because of muscle failure. Kneeled down on the floor, collected myself, and got back up.

25/ 20/ 20 squats were the worst part. I'm going to be crippled sore for the rest of the week. Probably will have trouble sleeping too lol. But I like it.

My goal for today was every time I reach muscle failure, I owe at least 2 more reps. Fight with everything you have and then some. It's a great feeling when you can look around the gym and there isn't ONE person putting out as hard as you !
 
just an observation and suggestion...I'd drop the extensions... the sheering forces are just too much for knees
 
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