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.
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 and some other easy shit like calves n chins yesterday, short simple workout. Was gonan not go today cause im getting sick but felt like a lazy sack of shit for not goin so i went anyways for a sick lightening 1 hr session. Good pump, good workout.
130x8/80x12 drop set
6x245/2x225 drop set
3x12x40s rear delt between sets
1 arm 35x12 per side
supersetted with Cable Curls
2 sets with 60 lb dbs
4 sets of 5x25
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.
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.
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
Hit 350x5 squat, 240x6/6/7/6 bench, 3x8x200 row, and some assistance work on Sunday.
4 sets with 50x5 reps
Close Grip Pulldown
Pullover Laying Across Bench
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.
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)
Cable Upright Row
2 sets followed by 1 set 12x25s side raise
Chest Fly cables
2x12x55 laying across bench
12x95 laying on bench
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!
Wide Grip Pull Ups
5-18-14: Bench PR finally!
360x5 (slowly but surely working back up)
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.
Just realized i forgot to log my dl session from last week. i hit 475x6 and btn pressed 120x7/5/6
50 pull/chin ups
8 pull ups
6 pull ups
6 pull ups
6 pull ups
6 parallel grip
5 pull ups
5 pull ups
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
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.
5x485 (5 lbs plate fell off) 6th rep with 480
3x12x65 hanging across bench
1 drop set of calves
Good workout today.
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.
Weighted Wide Grip Pull Ups
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.
Btn Press (PBN)
Pulluva hanging across
3x12x25s (last set drop set to 12x10s)
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
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
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
12x25s drop setted to 12x15s
10x45 reverse curl followed by 8x45 curl
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
5x501 PR I think
3x5x135 felt a bit weak but PR nonetheless
3x10x160 really contracting hard pronated grip
2x10x160 supinated also contracting hard
Strict Close Parallel Grip Pulldowns
Close Grip Cable Row
Rear Delt Fly
Cable Reverse Curl
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
5 reps pull ups
5 rep pull ups
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
DB Rows standing (rlly fatigued at this point)
Upright Row BB
BTN Press Standing
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
12x15s/20s/15s rear delt
Phil Heath Tricep Kickback thing
who cares about legs, mine are already huge from squatting heavy and genetics. lol
More Phil Heath Tricep thing
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.
BW x 10/8/6/6/5/5/5/5
7 or 8 sets of 10
2x12x50 hanging over bench
Donkey Calf Raise
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