View Full Version : Headache's Training Log!

headache

10-19-2011, 02:28 PM

Whats up guys I figured since most people on here have a journal I might as well start one myself to get the most feedback possible. Started lifting when I was 18 on and off been steady for close to two years now. Started out weighing 118lbs now I sit at 183lbs(10/19/2011). My routine as of now is pretty basic I did a couple runs of sheiko37 which shot my lifts up tremendously, so for now I'm keeping it simple until I decide on what I'd like to do next. PLEASE give me feedback on my training so I can improve thanks for looking!

headache

10-19-2011, 02:39 PM

Teusday 10/18/11

Chest:

Hammer curls loosen up bicep tendon

Band raises

Bench

Bar 20 x 1

135 10 x 1

225 5 x 1

275 2 x 4(paused)

225 5 x 2(paused)

Incline

135 10 x 1

225 5 x 3

185 8 x 2

Floor Press

135 10 x 1

185 5 x 5

Flat Bench DB

90 8 x 3 (supersetted with incline machine 8 x 3)

Close Grip

135 10 x 1

225 6 x 3

135 10 x 1

10 Mins cardio

thecityalive

10-19-2011, 05:02 PM

I think I ask this in every journal, but what are your goals when it comes to your training?

headache

10-19-2011, 06:49 PM

Mass, strength, and big numbers in all three lifts and hopefully to compete at some point when my lifts are up to par.

headache

10-19-2011, 06:55 PM

LEGS 10/19/11

5 minute walk to get the blood flowing.

I was shooting for a new PR today and got it!! Kept the reps low leading up to it.

Squats

Bar x 10

135 x 8

225 x 5

315 x 2

365 x 1

385 x 1 !!!

365 x 1

315 x 5

Box Squats

315 5 x 1

335 5 x 5

Hack Squat

1 plate 10 x 3(as far down as it goes)

Leg extensions superset with Ham curls

3 sets

Few sets of Ab's

barryisawinnah

10-19-2011, 07:33 PM

good luck bro

but as far as competing goes, compete now, no sense in waiting.

headache

10-20-2011, 01:57 PM

Shoulders 10/20/11

Clean and press

Bar x 20

95 x 12

135 x 10

155 8 x 3

135 x 10

Front raises

55lb bar on incline bench 10 x 5

Lateral raises

35 DBs 10 x 4

Reverse pec dec flies superset with plate raises

120 10 x 4

Barbell Shrugs(holding at the top)

225 10 x 5

10 mins cardio

headache

10-22-2011, 01:03 PM

10/22/11

Took it easy today did a bunch of cardio, abs, a little bit of arms. Not much to write about, monday ill be doing a whole bunch of pulls so stay tuned for that !

headache

10-24-2011, 07:03 PM

Back 10/24/11

Started with a 5 minute walk.

Deadlift standing on 3" block

135 1 x 8

225 1 x 5

315 1 x 3

405 1 x 1

455 2 x 1

405 3 x 3

Lat Pull downs

120 1 x 15

150 4 x 10

130 1 x 12

Deadlift from rack(just below knee)

315 1 x 5

405 3 x 3

315 1 x 5

Seated rows

90 4 x 12

Close grip pull downs

210 4 x 10

AB's

4 x 15

headache

10-26-2011, 06:22 PM

ME Bench Day 10/26/11

5 minute walk

Bench

Bar x 10

135 1 x 8

225 1 x 3

275 1 x 1

315 3 x 1(probably could have tried for 325, next time)

295 1 x 1

275 1 x 2

225 1 x 3

Incline DB

70 3 x 12

Incline Bench

135 3 x 15

Floor press

185 5 x 5

Pec Dec flies

135 3 x 10

10 mins cardio

headache

10-27-2011, 09:47 AM

10/27/11

Another easy day, did some cardio. No real heavy lifting, some arms, tredmil, abs. Resting up to squat tomorrow!

barryisawinnah

10-27-2011, 07:01 PM

good stuff bro

How do you like deficit pulls?

thecityalive

10-27-2011, 07:11 PM

Some pretty nice deadlift numbers!

headache

10-28-2011, 09:14 AM

Thanks guys, I love the deficit pulls gives me so much power when I go do regular pulls

headache

10-28-2011, 01:01 PM

ME Squat 10/28/11

5 minute walk 5 minutes on the bike

Squat

Bar 1 x 12

135 1 x 10

225 1 x 5

315 1 x 1

385 1 x 1(very heavy today head wasnt in it)

365 1 x 1

335 1 x 2

315 2 x 3

Bottom up Squats

225 1 x 3

315 3 x 1

225 1 x 3

Hack Squats

90 3 x 10 (to the floor)

Leg extensions

90 3 x 12

Ab's 4 x 15

headache

10-30-2011, 10:39 AM

Shoulders 10/29/11

Light day, 5 minute walk

Standing overhead press

Bar x 20

105 5 x 15

Front Barbell Raises

Bar x 12

55 x 10

55 x 10

Bar x 12

Lateral raises

30's 3 x 10

Reverse pec dec fly(superset with lateral machine)

105 3 x 15

Barbell shrugs

225 5 x 10 (holding each rep)

Ab's 4 x 15

headache

10-31-2011, 06:43 PM

Back 10/31/11

Today was awesome pulled for a new pr of 500LBS!! Very excited came up smooth no sticking at all.

5 minute walk

Deadlift

135 1 x 10

225 1 x 5

315 1 x 3

415 1 x 1

500 1 x 1

495 1 x 1

405 4 x 1(speed pulls)

Iso Back Rows

45's 1 x 15

90 1 x 12

135 1 x 10

180 1 x 5

135 1 x 8

Lat Pull Downs

120 1 x 15

150 1 x 10

170 3 x 8

Bent Rows(superset pull ups)

135 1 x 10

185 1 x 8

205 3 x 6

Behind head pull downs

120 4 x 10

Ab's 4 x 15

headache

11-02-2011, 06:26 PM

Chest 11/2/11

Felt very good all day, ate alot and was not satisfied with last weeks ME bench day so against my better judgement I went for another ME bench day shooting for that PR and got it I knew I had it in me very excited! heres how it went...

5 minute walk, hammer curls.

Bench

Bar 1 x 12

135 1 x 10

225 1 x 3

275 1 x 1

315 1 x 1

325 1 x 1 !!

315 1 x 1

295 1 x 1

275 1 x 2(paused)

225 1 x 5(paused)

Flat DB press

70's 1 x 12

80's 2 x 10

70's 1 x 10

Floor Press

135 1 x 10

185 4 x 5

Incline Bench

135 3 x 12

Ab's 4 x 15

thecityalive

11-02-2011, 06:42 PM

Congrats on the PRs!

headache

11-02-2011, 06:57 PM

Thanks for the support! Really appreciate it

headache

11-04-2011, 12:55 PM

Legs 11/4/11

5 minute walk, 5 minutes on the bike

Box Squats

Bar 1 x 12

135 1 x 10

225 1 x 5

315 8 x 2

Leg Press

4 plates ea. side 3 x 12

Lunges

75 4 x 5+5

Ab's 4 x 15

headache

11-05-2011, 12:48 PM

Shoulders 11/5/11

5 minute walk

Clean and Press SS with One arm Dumbell press

135 x 5, 40 x 8

155 x 3, 50 x 6

165 x 3, 60 x 5

165 x 3, 60 x 5

155 x 3, 60 x 5

Front raises

35's 3 x 10

Later raise SS with press machine

35's 3 x 10, 100 3 x 10

Reverse pec dec flies

105 3 x 12

DB Shrugs

125 3 x 6 (hold at the top), after 6th rep holding at sides til failure

Triceps

Rope push downs- 100 5 x 15

Ab's 4 x 15

headache

11-07-2011, 06:10 PM

Back 11/7/11

5 minute walk, today I felt good weighed in at 185lbs so I really wanted to beat myself up with all kinds of pulls, so I did.

Deficit Pulls(3 inch)

225 x 5

315 x 3

405 x 1

455 x 1

Superset w/rack pulls

405 x 3, 315 x 5

405 x 3, 315 x 5

405 x 3, 315 x 5

Lat Pull Downs

120 x 12

150 x 10

170 x 8

170 x 8

150 x 10

Seated Rows SS with Close grip pulldowns

2 plates x 12, 210 x 8

2 plates x 12, 210 x 8

2 plates x 12, 210 x 8

Behind Head Pulldowns

120 x 10

120 x 10

120 x 10

Ab's 4 x 15

headache

11-08-2011, 12:45 PM

Chest 11/8/11

5 minute walk. Today I combined westside dynamic principles with percentages used in the sheiko routines.

Bench

Bar x 10

135 x 8

225 x 3

225 x 3

245 x 2

245 x 2

245 x 2

245 x 2

245 x 2

Incline Bench

135 x 10

225 x 5

225 x 5

225 x 5

Floor Press

135 x 8

185 x 5

205 x 3

205 x 3

205 x 3

Incline Machine

90 ea. side 3 x 12

Ab's 4 x 15

headache

11-09-2011, 06:17 PM

Legs 11/9/11

Due to conflicting schedules my partner and I had to bump legs up a couple days in the rotation. Todays squats went like this

50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3, taken from the sheiko routine. It may seem like alot of volume but given the success I've had implementing peices of the sheiko into my routines and the routine in itself I threw it in. PLUS we wont be squating again until next friday so it gives plenty of time for recovery.

5 minute walk, 5 minutes on the bike.

Squats

Bar x 10

135 x 8

195 x 5

235 x 4

275 x 3

275 x 3

305 x 3

305 x 3

325 x 2

325 x 2

325 x 2

Box Squat

315 x 2

315 x 2

315 x 2

315 x 2

Lunges

75 3 x 5 + 5

Ab's 4 x 15

headache

11-11-2011, 11:30 AM

Light Day 11/11/11

Today is my light/arm/cardio/recover day. Alot of stretching, foam rolling ect. Relaxing day but quite boring lol

5 minute walk

Close Grip

Bar x 10

135 x 15

185 x 10

225 x 6

225 x 6

225 x 6

135 x 15

Push Downs

140 4 x 12

Dips

BW 3 x 15

21's

75 3 sets

Hammer Curls

50's 3 x 10

Concentrated Barbell

55 3 x 20-25

10 minute run

Ab's 4 x 15

headache

11-12-2011, 01:27 PM

Shoulders 11/12/11

5 Minute Walk

Clean and Press SS w/one arm dumbell press

Bar x 20

135 x 6, 55 x 6

155 x 4, 65 x 4

175 x 2, 65 x 3

175 x 2, 65 x 3

155 x 4, 65 x 3

Plate Raises

45 3 x 12

Lateral Raises

35's 3 x 10

Reverse Pec Dec Flies SS w/lateral machine

105 3 x 12, 90 3 x 10

Shrugs(Hold at top)

245 3 x 8 (hold at sides til failure)

Ab's 4 x 15

thecityalive

11-14-2011, 07:42 PM

Are you training for hypertrophy?

headache

11-15-2011, 10:18 AM

@Cityalive training for size and strength so yes you can say hypertrophy.

Didint have a chance to log last nights lift so this is how it went.

Back 11/14/11

5 Minute Walk

ME Deadlift

135 x 8

225 x 5

315 x 2

405 x 1

495 x 1

495 x 1

(speed pulls from here on)

405 x 2

405 x 2

315 x 2

315 x 2

315 x 2

Iso Rows

90 x 12

135 x 8

135 x 8

90 x 12

Bent over rows SS w/pull ups

135 x 10

185 x 6

205 x 4

185 x 6

Lat Pull downs

120 x 12

150 x 10

150 x 10

150 x 10

120 x 12

Behind Head pull downs

120 x 10

120 x 10

120 x 10

Ab's 4 x 15

headache

11-15-2011, 01:08 PM

Chest 11/15/11

Was tired from last nights deadlifting, deffinetly switching my routine around.

5 minute walk

Bench

Bar x 10

135 x 8

225 x 3

275 x 1

315 x 1

315 x 1

295 x 1

275 x 2

225 x 2

225 x 2

225 x 2

225 x 2

Flat DB Press

80's 3 x 8

Incline Bench

135 x 5

185 x 5

185 x 5

185 x 5

Dips SS Cable flies

BW x 12, 50 x 10

BW x 12, 50 x 10

BW x 12, 50 x 10

Ab's 4 x 15

headache

11-16-2011, 06:16 PM

Legs 11/16/11

Today did a dynamic effort box squat with around 75-80% and the reps were pretty quick for this range. Wanted to do 10 sets at this weight should have probably skipped over 275.

10 Minute Walk

Box Squat

Bar x 10

135 x 8

225 x 4

275 x 2

315 x 2

315 x 2

315 x 2

315 x 2

315 x 2

315 x 2

315 x 2

315 x 2

315 x 2

315 x 2

Leg Press

360 3 x 10

Lunges

75 3 x 5 + 5

Ab's 4 x 15

headache

11-22-2011, 12:15 PM

Been incredibly busy havent had time to post. Ill post last nights chest workout and this mornings leg work out to get up to date.

Chest 11/21/11

5 minute walk

DE Bench

Bar x 10

Add Bands 30lbs resistance(all weight below is bar weight band not reflected)

Bar x 8

135 x 5

185 x 3

185 x 3

185 x 3

235 x 2

235 x 2

235 x 2

235 x 2

235 x 2

Flat DB

80's 3 x 8

Pull Downs

110 x 12

130 x 10

150 x 10

150 x 10

150 x 10

Floor Press

185 x 5

205 x 3

225 x 3

225 x 3

225 x 3

Dips SS Pec Flies

BW x 15, 45 x 12

BW x 15, 45 x 12

BW x 15, 45 x 12

Ab's 4 x 15

Legs 11/22/11

Did dynamic effort box squat with bands, surprised how fast I had the bar going with the weight.

5 minute walk,

DE Box Squat

Bar x 10

Add Bands 50lbs resistance(all weight below is bar weight band not reflected)

Bar x 10

135 x 5

225 x 2

225 x 2

275 x 2

275 x 2

275 x 2

275 x 2

275 x 2

275 x 2

275 x 2

275 x 2

Rack Squats

275 x 1

315 x 1

365 x 1

395 x 1

395 x 1

365 x 1

Lunges

75 5 x 5+5

Ab's 4 x 15

headache

11-25-2011, 12:57 PM

Back 11/25/11

Did a bunch of speed pulls for doubles at 60%, tryed a set of 70% but I didnt think it was fast enough so i stuck with 60%.

5 minute walk

Deadlift

135 x 8

225 x 5

315 x 2

365 x 2(easy but too slow)

315 x 2

315 x 2

315 x 2

315 x 2

315 x 2

315 x 2

Rack Pulls with bands

405 x 2

405 x 2

405 x 2

405 x 2

Iso Rows

90 ea. side 4 x 15

Pull Downs

120 x 12

150 x 10

150 x 10

150 x 10

120 x 12

Bent over rows SS pull ups

135 x 10, BW x 6

135 x 10, BW x 6

135 x 10, BW x 6

thecityalive

11-25-2011, 02:13 PM

Sold work here. Are your bent overs pendlay or regular bent overs?

headache

11-30-2011, 10:08 AM

CITYALIVE - Regular bent over rows

Late posting again end of the semester is hell. Im gonna post monday nights lift and tonight ill be squatting. Monday night I weighed in at 188lbs :omg: I dont know where this jump in weight gain is coming from but I dont mind.

Chest 11/28/11

Didnt want to go higher than 65% had the bar moving pretty quick.

DE Bench

Bar x 10

135 x 8

185 x 3

185 x 3

215 x 2

215 x 2

215 x 2

215 x 2

215 x 2

215 x 2

Incline Bench

135 x 5

225 x 4

245 x 2

225 x 4

225 x 4

Floor Press

185 x 5

225 x 3

235 x 2

225 x 3

225 x 3

Hammer strength Press

90 ea. side 4 x 10 (pause after each rep)

Ab's 4 x 15

headache

12-01-2011, 08:31 AM

Legs 11/30/11

5 Minute Walk. First time free squatting in a few weeks wasnt sure if I was gonna go for a PR went for 395 and needed a LITTTLE help from my spotter I'm not counting it I might have been able to grind it out but we always play it safe squatting so im sure next time ill crush it. Crushed my current PR tho.

ME Squat

Bar x 10

135 x 8

225 x 5

315 x 1

385 x 1

395 x 1(little assistance from spotter)

365 x 1

Add Box

315 x 2

335 x 2

335 x 2

315 x 2

Good Mornings

135 x 10

135 x 10

135 x 10

135 x 10

Lunges

75 5 x 5+5

Ab's 4 x 15

headache

12-03-2011, 09:19 AM

Back 12/2/11

Did a max effort deadlift today, and learned that I will never ever do a max effort deadlift two days after a max effort squat my body was shot sore and it didnt go as well as it should have. :(

5 minute walk

Deadlift

135 x 8

225 x 4

315 x 2

405 x 1

495 x 1

495 x 1 (missed at the knees)

405 x 2

405 x 2

Iso Rows

45 x 15

90 x 12

135 x 10

135 x 10

90 x 12

Pull Downs

120 x 12

150 x 10

170 x 8

170 x 8

150 x 10

Bent over Rows SS pull ups

135 x 10, BW x 5

185 x 8, BW x 5

185 x 8, BW x 5

Ab's 4 x 15

Weighed in at 189 at the end of the lift.

headache

12-07-2011, 11:16 AM

Chest 12/5/11

Took a few days off as my body demanded. Did a ME bench monday night, its amazing how heavy the weight feels after a few weeks of DE benching. Didn't go for a PR I was down a couple pounds from not eating great all weekend still smashed 315 twice tho.

5 minutes on bike

ME Bench

Bar x 12

135 x 8

225 x 3

275 x 1

315 x 1

315 x 1

295 x 1

275 x 2

275 x 2

225 x 5(paused)

Flat DB's

85 3 x 10 SS with pull ups

Incline Bench

135 3 x 10 SS with pull ups

Hammer strength Press

90 ea. side 3 x 10 (pause after each rep, explode off machine)

Ab's 4 x 15

headache

12-08-2011, 09:38 AM

Legs 12/7/11

5 minute walk, weighed in at 188.5

Box Squat

Bar x 10

135 x 10

225 x 3

225 x 3

275 x 2

275 x 2

275 x 2

275 x 2

275 x 2

275 x 2

275 x 2

275 x 2

Sumo DL

275 x 5

315 x 4

315 x 4

315 x 4

315 x 4

315 x 4

Lunges

75 3 x 8+8

Ab's 4 x 15

headache

04-11-2012, 10:26 AM

Its been a while since I've posted here havent had much time so now I figured I'll start it up again. Ive hit alot of PR's since my last post in here, a 405 squat, 545 deadlift, sadly nothing on the bench. Here is monday nights bench workout.

Monday 4/9/12

DE Bench

**ADD Monster mini bands all paused reps

Bar x 15

135 x 10

185 x 5

185 x 5

205 x 4

205 x 4

205 x 4

225 x 3

225 x 3

225 x 3

225 x 3

225 x 3

Incline Bench SS pull ups

135 x 12, BW x 10

135 x 12, BW x 10

135 x 12, BW x 10

135 x 12, BW x 9

Incline Dumbells (bench one click higher preset incline bench)

75 x 10

75 x 10

75 x 10

Pin Press

135 x 2

225 x 2

275 x 1

295 x 1

295 x 1

295 x 1

Ab's 4 x 20

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