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Thread: Amounirl's Training Log

  1. #501
    Senior Member amounirl's Avatar
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    Thanks Coke!
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  2. #502
    Senior Member amounirl's Avatar
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    3-10-13: Deads/OHP

    Deads
    worked up to 3x485, 20 lb PR/1 rep PR

    OHP
    worked up to 6x155 matches 6 rep PR

    Barbell Rows (45 degree angle)
    at least 5 sets of 10 with 135 along with 2 sets of pendlays

    BTN Press
    2x10x65
    2x15x65

    Low Bar Squat
    10x245
    5x275
    6x315

    Rear Delt Raises and Side Raises
    3x10x10s

    I think that's everything. Pretty good workout, lots of rage going in today. Worked up to a PR on deads, just took my time warming up and felt really solid by the time I got to my top set. Did 2 sets with each weight up to 4 plates, then went up to 455 and did 1 set, then did my set with 485. On the first of the 2 sets with each weight I'd focus on technique, and the 2nd I'd focus on exploding. Really works well for warming up deads. And I stretched a lot between sets as well. Probably my best technique on a PR ever, first 2 reps were perfect, I could tell I rounded a bit on the 3rd rep but not even that much, so it was still pretty solid. OHP was all right, something felt really off with my technique, I"m not sure what, twisted a bit on the 6th rep. Still managed to match my PR though so I can't complain, especially considering I weighed 198 this morning (gym finally got a scale again!), and had just PR'd on deads.

    Decided to do some rows with the goal of helping my deadlift, hit the lower lats a lot more the way I was doing it as opposed to pendlays. Did some pendlays too for good measure. I was actually planning on doing the deadlift style rows between sets of OHP then pendlays between sets of BTN press, but that was a bad idea because pendlays and BTN press both hit the upper back hard so they were interfering with eachother. Next time I'll switch the 2, pendlays between OHP and deadlift style rows between BTNs. So I ended up not doing as many sets of pendlays as I'd planned. Still, got a really good shoulder/upper back pump from BTN press, and without tearing up my shoulders too much. My left shoulder is so bad though, the bicep where it attaches to the shoulder is all tender and sore all the time, my left rear delt doesn't exist, and my left front delt is even more overdeveloped than my right one. Been trying to up the upper back volume a lot to fix it but it doesn't seem to be working. That's all I can do though, so I'll keep trying. I think light BTN presses focusing on keeping the bar even will help, so I'm going to keep doing those.

    Then I decided to low bar squat instead of doing GMs, felt pretty good, was only planning on doing 2x10x225 but I did 5 reps with 225 and it felt so easy. So I jumped up to 245 to do my 10 rep sets with that instead and then I got inspired to go heavier. So I just went up to 315 and was only planning on doing 3, but the last bit of rage I had this morning that I hadn't vented yet came into play and I busted out 3 more reps. Then I just hit shoulders kinda half assedly and called it a day.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  3. #503
    Senior Member amounirl's Avatar
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    Also forgot to mention that the run I did yesterday is the longest run I've ever done since middle school, maybe even in my life, just under 2 miles.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  4. #504
    Senior Member amounirl's Avatar
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    3-12-13: Squat/Bench Deload

    Squat
    4x5x225

    Bench
    2x5x185

    DB Bench
    4x10x75s

    1 arm DB Rows
    3x5x75s

    Rear Delt Flyes
    3x10x5s pause at top

    DB Inclines
    20x50s

    DB Rear Delt Hang/swing
    20x50s

    BS Day today. Definitely needed the deload, even the low numbers I was lifting felt heavier than they should have. I'm also still really sore from Sunday. Sleep has been off these last 2 days for various reasons but hopefully tonight I can sleep well. Just wasn't feeling it at all today, training was mediocre, but I"m not worried about it because it's a deload day. Still, I need to fix my shoulder problems, my left shoulder especially is super messed up right now.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  5. #505
    Senior Member GazzyG's Avatar
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    Deload day is just that bud - go through the motions.

    Great work on the dead PRs. And yeah, I hear you on the static barbell rows as opposed to Pendlays - really hit the lats a lot harder, lol!

    Good job on the running, too - running any distance whilst lifting is no joke, as the joints don't enjoy it, haha.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  6. #506
    Senior Member amounirl's Avatar
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    Haha thanks man, maybe that's why my knees have been hurting a little bit. Thought it was the front squats or the deads but it could be running.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  7. #507
    Senior Member amounirl's Avatar
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    The gym in my dorm opened up again today so I went in and did an upper body pumping session. Just a bunch of random movements with a focus on the side delts and back.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  8. #508
    Senior Member amounirl's Avatar
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    3-15-13: Front Squat/Inclines/Chins Deload

    Front Squat
    5x165

    Inclines
    3x10x135

    Chins
    4x6xBW

    Ham Curls
    4x10x60

    Dips
    3x10
    1x20

    Rear Delt Work
    4 sets of 10-15

    Another easy BS session, I never like deload weeks. It takes the fulfillment out of the gym so it's just going through the motions lazily. But it's something I"ve definitely needed, physically and mentally. Left bicep surprisingly felt good on chins. I probably should be eating more but my whole schedule has been thrown off by several factors, including the fact that it's finals week. So I busted out a good set of dips just to not feel like a pussy. Plus there's a few things that have been marinating in my head, like the fact that somebody filed a lawsuit against one of my best friends for something he didn't even do, that somebody else we know did. They got the dean of our school to ban him from the dining hall we usually eat at, and from 2 of the dorms here, one which one of our other good friends lives in that we like to visit. So I put all that anger into that set, gotta have a way to vent somehow. But yeah, just one more deload day on Sunday, then real training on Tues, then I'm going home on Thurs! Overall life is turning around well, especially compared to last week.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  9. #509
    Senior Member amounirl's Avatar
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    3-17-13: Deads/OHP

    Deficit Deads
    worked up to 5x365 with a 1 plate deficit

    OHP
    5x5x95

    BTN Press
    15x65
    3x12x65

    BB Rows
    4x15x65

    Rear/Side Raises
    3x10x12.5s or something like that

    Last BS day today. Decided to do deficit deads so I wouldn't feel like a total pussy. Somebody complimented me on the weight I was using and I got embarrassed because this is barely anything. OHP just did a few leisurely sets, then BTN presses I took a little more seriously. BB rows were BS but that's fine, and I actually got myself a good side delt and lat pump. Tried doing side delts with my shoulders hunched over which actually worked pretty well to take the pressure off the front delts. For too long I've been neglecting my side delts and it's time to make up for lost time. I'm starting to look bigger as a result though so good stuff,been doing lots of upright rows in the little dorm gym. Got a little rage into this session but not as much as what I was putting in last week. Wasn't necessary anyways. Real training coming up on Tues.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  10. #510
    Senior Member GazzyG's Avatar
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    Deficits make me cringe. My tight hammies don't get on with them. Same with stiff-legs, lol.

    Great work all around.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  11. #511
    Senior Member amounirl's Avatar
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    Yeah my hammies hate all that too haha. Thanks!
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  12. #512
    Senior Member amounirl's Avatar
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    3-20-13: Squat and Bench

    Squat
    2x5x335

    Bench
    2x10x185
    2x245 paused

    Pretty BS session today. Mentally burned out from finals and all that.

    3-22-13: Chins

    Chins
    4x6, 1x8

    Side Raises
    5x10x5s

    Also another BS session while I find a gym that can give me a 1 week pass.

    So this week was just bullshit: I'm slightly worried because I did a deload then a BS week, but I"m going to be starting a new routine on Monday because somebody stronger than me, even though it's most likely genetic, called me out on not training enough. He trains 6 days a week so I made a new 6 day routine for myself that I"m going to try. I'm also gonna try to get a bike so I don't have to walk to the damn gym 6 days a week. He also uses creatine so I"m gonna get on the creatine come wednesday, load till sunday then keep a maintainance dosage throughout the next few weeks. It's a win win situation, either I get to make some crazy good gains or I get to prove him wrong and prove that at least for me, I'm training smarter, not harder. But maybe I haven't been training hard enough, who knows. This is a good opportunity to do some bodybuilding stuff too. Anyways lookin forward to that.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  13. #513
    Senior Member GazzyG's Avatar
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    It's all about just getting in there and getting stuff done. Whether you train 6 days or 2. Whether you train hard every time or sometimes just go through the motions.

    The big guys, the strong guys, are the ones that have been making their pilgrimage to the iron temple for years.

    In the end, it's consistency that wins through.

    Everything else is just details.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  14. #514
    WBB Team Captain Coke's Avatar
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    Everybody is different, whatever works for you...if anything, just changing things up and experimenting will serve you well. Good luck adding in more workouts despite the crazy studies at school.

  15. #515
    Senior Member amounirl's Avatar
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    Yeah but two of my greatest quests in life are proving myself right and being as efficient as possible, and this is a win win situation, if I make gains I make myself more efficient and if I don't and end up overtraining I prove myself right. Not necessarily for him but just for myself, his questioning my training has made me unsure if I'm using the most efficient program or not because I've never tried 6 days a week before. Who knows, maybe this will make me blow up. Gives me an opportunity to have a legit back day. I'll also be taking creatine for recovery so after I adjust for the 5-10 lbs of water weight added we'll see what happens.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  16. #516
    Senior Member amounirl's Avatar
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    3-25-13: "Heavy" Squat

    Beltless Squat
    315x5
    rest 20 sec
    315x2, 225x6

    Curls
    10x65 strict
    8x95 cheat
    2x10x45 reverse curl

    Quad Extension
    4x12

    Hamstring Curl
    4x12

    Seated Calf Raise
    5x10

    Behind back wrist curl
    5x20x40 lbs

    Decent session today. Was good to get back in the gym. Squats were a bit weak since I didn't have my belt but it's no big deal, did some rest pause/drop setting to make up for it. For some reason my narrower stance felt way stronger even though I still feel it more in my hamstrings. Not a bad thing though since it takes a lot of the pressure off my hips and low back. Curls were disappointingly weak, but I've never really trained my biceps directly so I'm not worried about it. Quad extensions were BS as usual, just focusing on the outer sweep not focusing on weight, although I should go heavier, it just stresses my knee if I do. Ham curls: the hamstring curl at the gym I trained at was the worst thing I've ever used. Terribly designed machine. But whatever I'll manage, it's only 1 week. Calf raises were solid, on my 5th set I found the perfect position for a solid contraction. Was limping afterwards. Then did some wrist curls, should have gone heavier but I guess it's not a bad thing to start light so I don't injure myself. Part of the weakness today may have been that I got a blood test and 2 immunization shots earlier today, but I'm not gonna blame that. It's no big deal, this is just my introductory week to my new routine.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  17. #517
    Senior Member amounirl's Avatar
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    3-26-13: Shoulders/chest

    Incline Bench
    3x6x155
    12x155 (PR over 135x10)

    Non Strict Face Pulls
    3x10xheavy last set drop setted followed by 10-12 light reps strict

    Behind Neck Press
    2x15x75
    2x15x65

    Rear to Side Raise superset
    3x10x15 lb DBs not strict last set followed by drop set with 5 lb DBs strict

    Cable Cross Pull Side Raises
    3 or 5 sets of 10 with light weight strict

    Low pulley chest flyes
    3 or 5 sets of 10 with medium weight fairly strict but bent arms

    High Pulley chest flyes
    3 or 5 sets of 10 with light weight strict

    Strict Face Pulls
    3x10xlight

    Great session with my 9th grade video film teacher. He's been lifting hard and is about 10 lbs lighter than me but his upper body is about the same size. Fun stuff, made a lot of muscles burn like they haven't burned before or haven't burned in a long time. Also got a PR on inclines by accident. Might be the creatine though.

    3-27-13: Back

    Deads
    worked up to 3x3x405 no belt

    Chins
    3x6 strict
    1x10 not strict but not kipping

    Barbell Rows deadlift angle
    5x10x135 not strict but not cheating either, movement initiated by the lats and minimal swinging

    Lat Pulldowns
    3x10xBS weight

    Didn't have my belt so I couldn't do any serious deads. Still, I think this is the heaviest I've gone without a belt, either ever, or in a while. Upper body is incredibly sore today and lower is slightly still sore from monday, except my calves which are still really sore, don't know how sore I'll be tomorrow. Pretty stoked because my shoulders, chest, and biceps haven't been this sore in a long time, and I don't think my shoulders have ever been this sore. Hit the back decently today but not as hard as I hit everything yesterday, wasn't feelin it today so session turned to BS pretty quick. Really liking this non strict form stuff though, I can get way sorer, especially in hard to hit muscles, not to mention it's a lot funner. While soreness isn't necessarily an indicator for growth, it's still exciting to know i"m hitting these muscles I had trouble hitting before. Was cramping a bit in kempo today probably just due to dehydration compounded by creatine usage. Just 5g/day. I don't know if it's the 4 or 5 doses of creatine I've had so far or if it's the more bodybuilding geared training with non strict form on a lot of movements but I"m 5 lbs heavier already and look way bigger, especially in the shoulders and chest. I'm feeling pretty good about my training right now even if I'm not moving any incredible weight. Maybe the next 2 months will have to be bodybuilding focused, and maybe that's not a bad thing.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  18. #518
    Senior Member amounirl's Avatar
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    3-28-13: Triceps/Shoulders

    Close Grip Bench
    3x6x185
    12x185

    Weighted Dips
    10xBW
    6x25
    6x45
    10x45

    Tricep Pushdowns
    4 or 5 sets of 10 with varying weights

    Seated Side Raises
    5x10x15s

    Tricep Kickbacks
    2x10xnotevenworthmentioningtheweight

    Pretty BS session today. Still really sore from Tuesday so I didn't want to overdo it, plus I went to kempo right before this so I was kind of worn out beforehand. I've got a million reasons and excuses, but what matters is that this was a BS session if I ever had one. First time doing weighted dips in a while, surprisingly no shoulder pain so that was good. BS sessions left and right, once I get back into my rhythm at school I should be good on the workouts but right now I"m kind of in unstructured spring break limbo mode.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  19. #519
    Senior Member amounirl's Avatar
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    3-29-13: Legs/Forearms

    Beltless Front Squat
    4x275

    Beltless Squat
    8x275
    10x245

    Forearm Extension
    3x10x30

    Hammer Curls Lying on incline bench
    5x10x22.5s

    Pretty good session today. Forgot to train calves and abs but yeah just went in and did my thing. Got a PR on front squats, without even using my belt, then had some shitty squats, then just bsed some forearm stuff. Just a quick session. Tomorrow should be better.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  20. #520
    Senior Member amounirl's Avatar
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    3-30-13: Chest/Traps

    Bench
    worked up to a big pr of 6x255: http://www.youtube.com/watch?v=LhCxX7XHv7Q

    Drag Rows
    10x135
    10x155
    10x135

    Upright Rows
    3x10x95

    DB Bench
    3x10x85s

    T Bar Rows Machine
    3x10x2 plates

    Chest Flys
    5x10

    Rear Delt Flys
    2x10x10 lb DBs 3x10 machine

    Smith Machine Shrugs
    3x15x185

    Pretty good day today. In case you didn't see it, PR: http://www.youtube.com/watch?v=LhCxX7XHv7Q

    Not gonna get too excited about this because it was done with a thin bar and on creatine. That being said I think I can hit 315 by my birthday on June 8th this year, even with the thick bars. Probably not paused, and probably not without creatine, but I'm not saying it's impossible, we'll see. Everything else was pretty good, my traps are weaker than I expected, so I guess that's good I've devoted a day to them. Still working out the kinks in this new routine but I think it's gonna turn out real well. Just gonna have to play with it and go by feel a bit until I can settle with something I like.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  21. #521
    WBB Team Captain Coke's Avatar
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    Moving on strong bro!

  22. #522
    Senior Member amounirl's Avatar
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    Thanks Coke!
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  23. #523
    Senior Member amounirl's Avatar
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    4-1-13: Squats/Legs/Biceps

    Squat
    worked up to 5x345 which is a 10 lb/1 rep PR
    1x365 paused easy

    Curls
    10x75 strict
    10x95 cheat
    2x10x27.5 strict reverse curl

    Hamstring Curl
    3x12x60

    Quad Extension
    3x12x60

    Calf Raise
    5x10x50

    Behind Back Wrist Curl
    5x12x70

    Pretty good workout today. First workout back at school, saw a bunch of people I knew at the gym that I never usually see because I never train at this time on a weekday, but I didn't get too distracted. Went to the gym straight from class, kind of like doing it that way, since class is much closer to the gym than my dorm. Went to the dining halls after and had 2 glasses of milk with broccoli and creatine, then I'm going back in about an hour to have a real meal.

    Squats felt really good, got the technique down surprisingly well today. It was nice to have a belt again. Curls were all right, managed to get 75x10 strict but I had to cheat a lot on 95. I feel like when my biceps get a pump I can't complete the reps without cheating unless I go super light, like 45 lbs. The 75 wasn't hard, I might even be able to do 95x10 without a pump strict, but since I use a straight bar I can't do anything heavy with a pump. Maybe it's time to try EZ bar curls. Hamstrings/quads were good, burnt the crap out of my calves, then got a good forearm workout from wrist curls. Overall a good day. Upper body tomorrow.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  24. #524
    Senior Member amounirl's Avatar
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    4-2-13: Shoulders and Chest

    Incline Bench
    2x6x170
    1x6x155
    1x10x135 after pre-exhaustion with light chest cable flyes

    Face Pulls
    4x10x150
    last set drop setted with 8x50

    1 Clean and OHP
    3x6x115
    1x8x115

    Rear And Side Raise Supersets
    3x10x20s not strict (followed by 5x5 lbs strict side raises to finish off the side delt)

    Chest Cable Flyes
    10x80
    10x70
    10x60

    Cable Side Raise Crossover
    3x10x15

    Pretty good workout today. Beat the shit out of my side delts, I looked massive in the mirror with that huge pump. Inclines felt really weak unfortunately, might be the thick bar and it might be lack of sleep, or it could be the fact my traps were pretty sore before working out today. My recovery was shit on Sunday because I barely ate anything on the train. Face pulls were good, actually managed to feel it in my rear delt and not just the traps, the wonders that going heavy with less than strict form can do. My delts were really tired at this point so OHP was weak as fuck. Maybe I'll need to alternate between starting with Inclines and OHP because I don't want to lose my overhead strength. Rear raises heavy were good but I felt them mostly in the traps, but side raises heavy were really good, it was hard to try to isolate the side delt but I managed to get a really good pump so I must have done something right. I followed each set with strict light side raises just to make sure I felt it in the muscle and didn't just get a pump. I'm new to this bodybuilding stuff. Chest flyes were good, my chest was burning like hell, then side crossovers were kinda shitty cause the low cables were being weird, but I think it worked overall in stimulating the muscle. All I can do now is eat a lot (just had 3 glasses of milk, a hot dog, and some cake, eating again in 1.5 hrs) and try to sleep in my loud ass dorm.

    Supposed to do deadlifts tomorrow but we'll see. I think I might change up this routine so it's 5 days a week with no specific days, just specific workouts (so instead of being Monday-squat, Tuesday-shoulders, etc., it will be day 1-squat, day 2-shoulders,etc.) to account for the fact that I can hardly sleep here in the dorms, and skip wednesdays and sundays. Wednesday is my hardest class day and sunday, I want to be free and not have to go anywhere that day. Depends on how sore I feel tomorrow.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  25. #525
    Senior Member amounirl's Avatar
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    Also forgot to mention that I did 1 mile of cardio at around a 7-7.5 min pace after my workout.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

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