8-27-13: Back and Chest
Weighted Pull Ups
185x4x10 last set drop setted to 10x135
Cable Chest Flys
1 arm machine lat
Smith Machine Barbell Rows
10x135 wide grip
3x10x135 narrow grip
Felt really happy and excited today because it was my first day in my new sales job! I was tired after work but still got a great workout! Short and sweet, short rest periods, great pump, best lat workout I've ever had, very thorough, good on chest too.
8-28-13: Shoulders, knots, and backarms
5x12-15x185-205 some sets behind others in front
Upright Row (Smith)
3x12-15x135 followed by 3x12-15x15 side raise
Rear Delt Raise
20x15/20 (last set swinging)
3x10-12x45 squeezing followed by 3x8-10x20 1 arm seated
Lying DB triceps
3x12x30s followed by 2x10x5 kickbacks
Good short day today was in a rush between work and kempo but I got in a solid session. Good pump good work good soreness everything.
Real good across the board this week man.
Had a 10 hr workday today but managed to squeeze in a deadlift pr of 495x4 before my grip slipped (body was good for 5 or 6) then 20x135 BB rows. Bench tomorrow.
Couldn't make it to the gym today had to stay 2 hrs overtime (leave at 8 instead of 6) again and my shitty gym closes at 8 on weekends. Might bench tomorrow morning my boss is letting me come in 2 hrs late.
warmups ending with 3x245
285x15 sec static hold
Pendlay Rows (trying to focus more on contraction here, should up the volume, just too tired after bench)
Jim Extensions (EZ bar pull over into tricep extension)
3x8x.5 plates last set supersetted with tricep kickback 5x15 on right 8x15 on left
1x12x.5 plates superset with tricep kickback 5x15 on left 8x15 right
alternated with EZ bar reverse curls
4x8x.5 plates last 2 sets supersetted with DB reverse curls 8x15 lb dbs
Machine Side Raise
3x12x40 last set drop set to 10x20
Good little short day before work today. Took yohimbine before my workout, got a new product for cheap that has tribulis and yohimbine. Trib makes me feel great but yohimbine has always made me feel shitty, been giving this product so many chances but I hate it. Every workout I've had on it I've felt like shit. I'll take some after squats tomorrow and see what happens if I do it after the power movement, maybe it's good for high rep light stuff but on heavy stuff it makes my head feel like I got hit by a train. This is actually a good idea just came up with it now now I"m excited to lift tomorrow. In fact I"m in a lifting mood, bored waiting for a family thing in a little over an hour so I wish I could go train, watching kali hit chest is surprisingly motivating.
Anyways about today's session, bench was disappointing, yohimbine made me feel like crap (or maybe becuase it was early, probably both), Pendlays I was really tired from bench so they weren't that great. Think I would have had more energy without yohimbine. Then Jim extensions were great as usual, head was hurting from Y but still got a good workout. Felt rev curls more in biceps than forearms so I supersetted the last 2 sets with DBs. Then got a good pump in side delts, been experimenting with different ways to hit em and putting my arms slightly forward but still at my side while making sure my shoulder is externally rotating, in my journey to discover my side delts, is the latest and greatest. Overall a good day. Really looking forward to tomorrow.
Weighted Pull Ups
Quads and Hamstrings
Shit day today. I just feel like shit, sleep deprived (ish, got good sleep except last night, 6 hours, heat insomnia), sick, stressed from work. The 3 s's of sssshit. But yeah, just did what I could, at least my weighted pull ups are shooting up. I'll hit shoulders upper chest traps bis and tris tomorrow.
Then had a workout that I didn't log the next day, upper body, then did deads 525x1 then 455x6 the next day.
Site wasn't working for a while copying and pasting from my other training log:
10x25 cable flyes then 6x155 incline
10x25 flyes then 8x135 incline
10x25 flyes then 6x135 incline then 40xbar incline
Rear/Side Raise supersets between sets
3x12x17.5 rear, 3x10x17.5 side
Pendlay Rows (lots of cheat but still got contraction)
3x10x185 last set drop setted with 5x135
Rear Delt Raise
4x10x30 last 3 sets drop setted with 3x5x17.5
Really frustrating day today. I'm really sick, so even though I have a lot of stress and anger from my job (probably part of the reason why I'm sick for so long) I feel like shit and can't move weight so all that anger just gets amplified from set to set. Felt incredibly weak... Decided to not even bother benching and did inclines, but my fucking front delts were taking over, esp the left one. Tried some preexhaustion which helped get more chest but ultimately my delts are still fucked up and that pissed me off even more. Really infuriating day. I also am getting pissed cause my barbell row won't go up, so I just forced 10 reps on each set regardless of cheating, but held the negatives as long as I could. At least my anger helped me somwhere, there. But then the most infuriating thing was we have a heat wave, my gym's AC, while it doesn't suck, isn't that powerful, and I'm sick and coughing and all that which raises my body temp even more so I'm sweating like a motherfucker. Then 315 slipped on my sweaty ass shoulders and made a big ass noise which was really embarassing and pissed me off. So I chalked the shit out of my chest and the bar then smashed 295 then 335. Technique was perfect on 335. Then pushed out some anger rear delts, mad that they won't grow so maybe I need to train them heavy. OVerall a shit show but at least I got some work in. Doing squats and back on tues.
1x385 meditated at the bottom-that kind of pause
3 sets of 2.5 plates
1 set of 180
Good Girl Machine
Bad Girl Machine
Was supposed to do legs and back today but didn't feel like doing back when I did 5 pull ups after monster squats. Was really pissed off going in today, so I wanted to destroy the fucking squats. Was nice to get a little PR though the last rep I bounced hard out of the hole, technically legal but I wasn't happy with it so I did another set of 405, then a meditation type pause on 385. Just went through a few more motions then called it a day.
9-11-13: Back and Shoulders
Behind Neck Push Press
1x10x15 side raises and 4x15x15 rear delt raises between sets
Weighted Pull Ups
4x45/4xBW drop set
3x10-12x25s drop setted with seated side raise 3x10x10s
1 arm pulldown machine
Short session today. Been feeling really low energy lately, like something's wrong with me. Anyways got a decent pump/soreness going so I'm satisfied with the session. Going to kempo later today.
Stiff Leg Deads
Vertical Quad Press
10x1 plate 1 legged then 2 legged right after
All right day, 3x495 wasn't too hard and I was really happy with it since I didn't psych up hardly at all. Trying to get more into "everyday max" type training so I'm not so mentally drained after each session. Then did some legs. Got DOMS pretty hard about an hour ago, and it's probably gonna get worse. I'm excited :). Ate a ton of calories last night and I felt nice and full even though I barely ate anything today going into today's session:
4 or 5 high rep (12-20) sets of rear delts varying weights (12.5-25) between sets and 2 or 3 sets of side raises 10-12 reps
1 arm lat machine
2x12x195 last set supersetted with 12x55 pullovers
Rich Piana Curls
Side Raise Machine
55 lbs x 20/15/12 short rest
Chest and Rear Delt Machine
5-7 sets of each, 10-15 reps with 55-105 lbs (most around 70-100, chest never below 100)
Nice day today, was feeling worn out after lats but forced myself to do the rest and got in the zone. I'm already really sore, especially in the lats and delts, but I feel my knots, backarms (I don't call them bis and tris anymore :D), forearms, chest, etc. Even my traps though I haven't hit them directly in a while, in fact my right trap has felt like it has a really bad knot since I did BTN presses the other day. That's been feeling better though. Bench didn't feel too strong, for some reason my chest was sore today even though I haven't hit it in a while... Doesn't make sense at all but at least it made me feel bench in my chest, I actually got a chest pump from benching which never happens. Guess that's a good thing since my chest has been dormant for a while. I hung out with a friend who lifts who I haven't seen in a while so we did some posing, maybe that's why it was sore. Hit some DB bench for the first time in a while, felt very awkward and I was disappointing, gonna start doing these heavy again, I hate doing em for multiple sets so might as well pyramid. Lat machine was good, getting better and better at contracting them, Jim extensions were hard as fuck but my lats and backarms were burning. RP curls were good, side raises were good, and then I just zoned out and did a bunch of sets of chest and rear delts, started going heavier on rear delts and doing em a little different, my friend showed me a new way which helps me feel it wayyyyy better. Overall a solid day I'm nice and sore and ready to eat! Been bumping up the calories lately since I quit my job (boss turned out to be corrupt and shady, he still owes me $470 which I dont' think I'm gonna get back, long story) but yeah, I feel great being no longer calorie deprived.
Definitely not easy being a college student and staying on top of the training.
Keep staying at it, keep going strong bro.
Thanks Coke, I've still been lifting but the WBB website was giving me problems. I've had my ups and downs over the last few months but I've still been logging on another website (I keep training logs on multiple websites for insurance). I'll try giving WBB a second chance but already when I was trying to post this it didn't work the first time I hit reply (took me to a page with no text box). We'll see what happens:
Originally Posted by Coke
160x12/10/8 last set drop setted to 100x8
T Bar Row
2 plates x2x10
drop set 3 plates x 8 2 plates x 8 1 plate x 8 (best set of T bar rows I've ever had in my life)
Close grip pulldown pull over thing
Wide Underhand Cable Rows
Incline DB Bench
1 medium set, 1 heavy set, 1 burn out light set (chest was too pumped to get full ROM contraction on these, shoulda used cables I guess)
Really good chest/back day today. Lat Pulldowns felt weak but then T bar Rows I got the best contraction I've ever gotten, it helps for me to think of the lat as rolling up into my shoulder blade when I do these. I always hate these and keep the weight light because I can't feel it with heavy weight, but today I went up to 3 plates and actually felt it in my lats instead of forearms! It was great, did a solid drop set. Then hit some close grip pulloverdownthings (just gotta find a video I have no idea what they're called). Did some solid cable rows too, great contractions, found just the right amount of swing to get it going fully in the lats, push the elbows down, keep em tucked, and do a half swing to get it started. DB pullovers were ok, doing that mostly for the vacuum/ribcage effect. Then hit DB flys, got a great contraction on those because the other day I was playing around and found I get a great contraction coming from past the head to the chest (kind of like a pullover/fly). I applied this today as best I could and felt DB flys like I never have in the chest. Maybe I should have done some inclines too but the incline bench wasn't available at the time (fuck crowded gyms I hate waiting). My chest was so worn out I could hardly move shit on DB bench, then inclines were weak too but I got a great contraction by driving my elbows down but still flaring out. It's like I rediscovered my chest today. Machine flyes sucked because my chest was too pumped but who's saying that's a bad thing :). Did some rear delts between sets but nothing really significant.
Deadlifted 455x7 then had an ok back workout yesterday, then today hit shoulders bis tris.
Tried to hit chest yesterday but there's only 110 lb dumbbells at my home gym lol. There's adjustable DBs but past 50 lbs they're really awkward. Did 245x5 on bench and 205x10, then 110 dbs for 5 reps, also did some flys 2x10 with 30 lbs. Then hit front squats 3x315 and some BS BB calf raises.
Hit deads yesterday: https://www.youtube.com/watch?v=a98p-oXQit0
500x4 is a big PR! Done 495x4 before and 500x2 so it's a 5 lb/2 rep PR.
Then I hit some pendlay rows, 3x5x185 and overhead press, 2x5x115 and 2x8x115. Rear delt raises between sets. And that's all folks!
Did bench and squat today, squat was strong: 365x5, bench was good, 215x11, then did some DB bench 75x2x10, DB inclines 60x2x12 and incline flyes 30x3x10. Then hit rope triceps 2x10x45 and dips 3x12. Hit rear delt between sets of everything that pumped my front delt. Hitting back tomorrow.
1-6-14: Monster Bench Day
245x8 (1 rep PR) shit technique gripped it uneven and didn't realize
225x10 better technique but my left delt was more sore than my right which fucked it up a bit
(paused the last rep on either the 245x8 or 225x10, don't remember, probably 225)
95x12/10/9 (failure on the 9 set)
BW x 20/16
Cable Chest Fly (emphasis on upper chest)
2x12x45 lbs added
Cable 1 arm Tricep Ext
Cable REverse Curl
75 lbs x 24/16
Great day today (or yesterday, it's 1 am now lol), killed it. I love being the biggest guy in the gym again, gives me so much more motivation than being a nobody in a bodybuilding gym. Plus I trained with a friend and showed him my routine, he slowed me down a bit but kept my morale up since he's a hard worker. Absolutely great day, I feel amazing. Time to sleep and make a ton of gains.
1-8-14: Man Squat Front Squat routine and back
Front Squat (Man Squat routine=10 sets of 1 with 60 sec rest)
4 singles with 305 decided it was too light so I did
6 singles with 315 last set drop setted with 5x225
Weighted Pull Ups
T Bar Rows
3 plates x 12/10/12
150x10/10/8 (woooorrrnnn out)
Cable Rows Close Parallel Grip
Seated Calf Raise
140x15/12/12 last set drop set with 70x12
Standing Calf Raise
Good day today. My legs feel like they're getting way stronger for some reason. Maybe doing the man squat routine wtih 365 on sunday really helped. And now that I"m back at school I'm biking around a lot, my legs are sore as balls from it but my hip mobility is improving a lot. Was surprisingly strong on fronts, was only gonna do 275 for man squat but that felt light, 305 felt light after 4 sets so I bumped it up to 3 plates. Maybe I'll do 320 for 10 sets next time, although I'll probably just start doing straight sets instead of man squat for fronts. Stretched my forearm, wrist, and shoulder a lot before hand and was able to get an amazingly good position on fronts, maybe that's why it felt so light because holding the bar is usually my weak point.
Back was good, got a great pump and felt it a lot despite all factors working against me. WEighted pull ups were a little weak but not too much, t bars were real strong got a good contraction, pulldowns were weak too but got a good contraction, and cable rows I've finally learned how to feel my lats on em so that was great. Calves seated were ok, but standing I really killed em. Legs were and still kind of are quivering afterwards.
Ran 1.51 miles in 13:23, 8:53 pace.
5x365 last rep paused
Standing Calf Raise
210x8/165x4 drop set
Seated Calf Raise
1 leg BW calf raise
2x12 on each side
Good Girl Machine
20 reps with 90 lbs
Good day today, surprised I had some decent strength on squats.
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.
35sx12/10 ronnie coleman style
6x255 (almost got 7th rep just assisted at the lockout)
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.
Btw since WBB was being glitchy for a while I didn't post for a while, during that period I hit a big deadlift PR 535x4.
T Bar Row
Cable Rows narrow grip
Rich Piana Curls
Calf Raise Standing
alt with Forearm Roller
1 set with 25
3 sets with 20
Seated Calf Raise
alt with Forearm Rope Cable Curls
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.
Fly Machine/Rear Delt Machine
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 little BS shoulder/arm session yesterday
1-22-14: Front Squat
4x315, and some back stuff
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.