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Thread: Amounirl's Training Log

  1. #551
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by amounirl View Post
    Going back to 5/3/1 starting next week though, I've been way too undisciplined with this more "by feel" routine. I need structure or I start to slack off.
    No joke dude, structure is good to have to keep the progress steady. Nothing wrong with stepping outside the box sometimes though. Good luck moving forward with the 5/3/1.

  2. #552
    Senior Member amounirl's Avatar
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    Thanks Coke! Yeah once I move back home for the summer I'll go back to the 6 day routine but for now with all the college stuff goin on like classes, social life, studying, sleep and everything, it's too easy to make excuses not to go to the gym. When I'm home there's so little going on that I might as well train 6 days a week.

    5-5-13: Squats

    Squat
    5x315
    6x325
    8x315

    Front Squat
    3x275

    Calves
    5x10

    Forearms
    5x10

    Ok day today. Squat technique felt really off for some reason, and my energy was terrible, totally ran out of steam by the time I got to front squats. My quads felt shitty too. Despite all these negatives I moved some decent weight on back squats, so I'm not too disappointed, wouldn't say it was a bad day but wouldn't say it was a good day either. It's a day where I felt shitty but performed decently. Calves and forearms were actually good though, moved some good weight, felt some good contraction, had a good time.
    Best Lifts: 425/285/545 at 200

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

  3. #553
    Senior Member amounirl's Avatar
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    5-6-13: Bench

    Bench
    worked up to 225x10
    255x2 paused reps

    Pendlay Row
    6x225 super cheat
    3x6x205 small cheat
    12x155 mostly strict

    Incline Bench
    2x8x155
    1x13x155

    Chins
    3x6

    Preacher Curl
    6x75
    2x6x80
    8x75

    OHP
    2x10x95
    1x8x105

    Rear Delt Flyes
    3x10x12.5

    Glorious day today, matched my old bench PR I set with a normal bar using a thick bar. Gym was kind of crowded so the only bar I could find for pendlays was thin, so I had a huge strength boost and basically got some PRs on pendlays. Then incline I got a 1 rep PR, chins were weak as they've been, curls I got a PR, then I was kinda worn out so OHP was kind of lame. But I still beasted through everything today and more, felt awesome.
    Best Lifts: 425/285/545 at 200

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

  4. #554
    WBB Team Captain Coke's Avatar
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    Not shabby by any means bro, holding it down year-round no matter what!

  5. #555
    Senior Member amounirl's Avatar
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    Thanks Coke, yesterday was probably my best day in the gym here!
    Best Lifts: 425/285/545 at 200

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

  6. #556
    Senior Member amounirl's Avatar
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    1 mile run today
    Best Lifts: 425/285/545 at 200

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

  7. #557
    Senior Member amounirl's Avatar
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    5-8-13: Deads

    Deadlift
    2x455
    2x475

    Deadlift Rows
    10x225 cheat
    5x10x155

    Quad Ext
    3x12x105

    Ham Curl
    3x12x75

    Seated Calf Raise
    10x50
    3x10x70

    Pretty good day today. Was planning on doing another set of deads but the dude at the front desk came and told me to "set it down softer or reduce the weight", which pissed me off a little, but I decided I didn't wanna get kicked out and didn't wanna injure my back by letting heavy weight down slowly, but more that I was just a lazy bastard, and did some rows. Then hit legs and got a great calf workout. Overall a good day.
    Best Lifts: 425/285/545 at 200

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

  8. #558
    Senior Member amounirl's Avatar
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    5-9-13: Shoulders/Back/Tris

    OHP
    2x10x105
    12x105
    5x10x12.5s rear delt raise between sets

    Close Grip Bench
    6x225
    3x8x205

    T Bar Rows Machine
    6x3 plates
    2x6x3 plates + 10
    drop set 10x3 plates (last 2 reps super cheated), 10x2 plates, 10x1 plate

    Tricep Pushdown
    4 or 5 decently heavy sets

    Lat Pulldowns
    2x12x105
    15x105

    Rear/Side Raise supersets
    3x10x15s drop set on the 2nd set of side raises to 6x5s side raise, and on the 3rd set 10x5s side raise

    Pretty damn good day today. Felt decent on the OHP, shoulder was feelin a bit shitty from earlier this week so I didn't want to go heavy. CGBP felt strong but I felt not 100% when I went heavy so I dropped the weight a bit and did some sets of 8. I paused the last rep on the last 1 or 2 sets. Technique felt pretty good, I've started using more chest when I bench and it adds a lot of strength, I think this is because my grip strength is going up a lot from doing the forearm roller so I can squeeze a lot harder and activate a lot more muscles, including my long dormant chest. Also last week I got my chest pretty sore which helped me build my mind muscle connection more. Either way my bench is shooting way up. Still felt it a good amt in my tris tho on CGBP today. T bar rows were amazing, my lats have not felt that pumped/sore in a long time. Also got a good rear delt pump going from that. Triceps went well even though I used heavy weight. Then lat pulls were good too, was super drained at this point. Did some tired shoulder raises, got a good pump, then called it a day. Overall a very successful session. Glad to be back to 5/3/1.
    Best Lifts: 425/285/545 at 200

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

  9. #559
    Senior Member amounirl's Avatar
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    I ate an insane amount of food yesterday (probably anywhere from 2000-4000 calories after my workout and about 1000-2000 before) and already feel/look bigger!
    Best Lifts: 425/285/545 at 200

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

  10. #560
    Senior Member GazzyG's Avatar
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    Massive volume on the upper body + eating loads of food = feeling pretty damn swole, lol!
    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. #561
    Senior Member amounirl's Avatar
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    Haha definitely
    Best Lifts: 425/285/545 at 200

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

  12. #562
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by amounirl View Post
    Was planning on doing another set of deads but the dude at the front desk came and told me to "set it down softer or reduce the weight"
    I will never understand that type shit, ever.

    And yes, you are looking bigger these days man.

  13. #563
    Senior Member amounirl's Avatar
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    I know man, so many gyms have the stupidest rules =/. Thanks, I'll have to upload some new pics soon!
    Best Lifts: 425/285/545 at 200

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

  14. #564
    Senior Member amounirl's Avatar
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    5-12-13: "3x5" OHP

    OHP
    10x135
    1x165
    1x175 10 lb PR
    3x165 2 rep PR

    T Bar Row Machine
    3x6x3 plates+10
    drop set 10x3 plates 10x2 plates 10x1 plate

    JM Press
    3x10x95

    Face Pulls
    3x10x150 drop set on last set with 75x10 reps

    Tricep Pushdown
    3x10x75 or 1x10x75 and 2x10x85 (don't remember)

    Cable Tricep Kickback
    10x25 on each side just to finish off

    Rear/Side Raise Supersets
    3x10x20s drop set on side raises to 5x10lbs on all sets and on last set a further drop set to 5x5 lbs

    Swimming
    6 or 7 laps (not back to back!)

    Pretty good day today, I'd say it was a great day but I cheated a bit, took a pre workout cause I was feeling tired, so it's technically just a relatively pretty good day. 5/3/1 set on OHP with 135 was too light so I wanted to get some heavy work in, did some singles, but my 3rd single with 165 was way too easy after doing 175 so I just did a triple. Might have had more in me but I don't wanna burn out this early in the 5/3/1 cycle. Might have been able to hit 185 today, definitely will attempt it in 2 weeks (and probably will get it unless I'm having a terrible day, or if the pre workout really makes that much of a difference!) T bar rows went well too, I'm done trying to do strict form, cheat form makes me grow so much more. I still do the drop sets with stricter form though just to make sure I"m not missing out on any benefits. JM Press was all right, kinda just BSed it since it didn't seem like a good idea to do heavy CGBP today. Face pulls were decent, might have to start using the other pulley machine cause the whole stack on this one feels too light. Still kicks my ass on triceps though. Finished off triceps though with kickbacks. Got a huge pump from the raise complex, my rear delts are just growing and growing, very exciting since they were pretty much the same size from the time I weighed 180 to 215, then all the way back down to 200. But now they're bigger than ever sitting around 200 lbs. Side delts are making gains too! Either way training is going GREAT. Swimming was fun, a good way to put me back in my place and humble me, since my cardio currently sucks, but that's life!
    Best Lifts: 425/285/545 at 200

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

  15. #565
    Senior Member amounirl's Avatar
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    5-13-13: Deads

    Deficit Deadlift (standing on one plate)
    2x2x365
    5x405

    Deadlift Rows
    6x225
    3x12x135

    Seated Calf Raise
    3 or 4 sets of 10 with 90

    Forearm Roller
    Kinda hard to explain but I got dem forearms pumped and burnin

    Swimming
    4 laps with relatively short rest

    Pretty good day today. I got almost no sleep last night because my roommates/hallmates can be inconsiderate assholes sometimes, and I had an 8 AM class, then when I came back at 9 to sleep, some people were playing volleyball outside super loud the entire 2 hours I had scheduled to nap before I had to go somewhere at 11. They left right as I was getting out of bed =/. But anyways, since I was tired as fuck and it was really really really hot today, I had no energy at the gym. Since I just did heavy deads recently I just decided to underload it and do deficit pulls. I also ate right before the gym and was almost puking at the bottom of each set, but I got 5 nice fast reps with 405. Should be good to go next week. Did some rows but I was way too tired and wasn't feelin it. Calves went well, forearms went well, the swimming went well too. Overall a really good day considering my expectations.
    Best Lifts: 425/285/545 at 200

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

  16. #566
    Senior Member amounirl's Avatar
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    5-15-13: Bench

    Bench
    5x225
    6x245 10 lb non creatine PR
    3x5x225

    Pendlay Row
    3x6x185
    drop set 10x185, 8 or 10 x135

    Incline Bench
    2x10x135
    15x135

    Smith Upright Rows
    10x135
    drop set 20x185 shrugs, 10x95 up rows

    Kind of a BS day today. Bench was decently strong, got a non creatine PR at 6x245. Did a couple technique sets with 225 afterwards. Pendlays were pretty good, cheating less and less on these with the same weight. The drop set was sloppy as fuck though. Felt really drained at this point, the heat and the fact I'm sick, plus sleep deprivation are getting to me. Been having a lot of insomnia because it's so hot and my sleep cycle is all out of wack. Still did some light inclines, then hit a BS upper back movement, called it a day. Just generally feeling not too good right now, I'm coughing a lot, I can't sleep, and I can't eat that much. Only weighed in at 199.
    Best Lifts: 425/285/545 at 200

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

  17. #567
    Senior Member amounirl's Avatar
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    5-16-13: Squat

    Squat
    3x315
    3x345
    385 walkout
    415 walkout

    Front Squat
    3x295

    Calf Raise
    3 or 4 sets of 8 with 135

    Forearm Roller
    1 set with 20 lbs and 3 sets with 15 lbs

    Ok day today. Was feeling really shitty and weak, today's just felt kind of off in general. My sleep is still out of wack. Still managed to put up some ok numbers. Just gotta sleep. At least I weighed 201 though.
    Best Lifts: 425/285/545 at 200

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

  18. #568
    Senior Member amounirl's Avatar
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    5-18-13: Back

    Chin Ups
    12/8

    Lat Pulldowns
    3x10

    Pullovers
    3x10

    Chest Flys
    2x10

    Pretty good little BS session today. Just felt like blowing off some steam so I went into the gym real quick.
    Best Lifts: 425/285/545 at 200

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

  19. #569
    WBB Team Captain Coke's Avatar
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    Really keeping it on track despite the lack of sleep, good job.

  20. #570
    Senior Member amounirl's Avatar
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    Thanks Coke!!!

    5-19-13: Shoulders

    OHP
    6x145
    30xbar

    Rear Delt Raise
    5x10x15s

    T Bar Row
    3x10x225

    DB Bench
    75sx10/12/15
    45x20 incline

    Face Pull
    4x12x150

    Triceps
    7x12 various movements

    Biceps
    7x12 various movements

    Swimming
    8 laps

    Decent day. Didn't feel too strong but got a good pump/soreness.
    Best Lifts: 425/285/545 at 200

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

  21. #571
    Senior Member amounirl's Avatar
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    5-20-13: Deadlifts

    Deads
    3x455
    3x485
    405 grip hold 20 sec

    DL rows
    6x225
    15x135
    12x135
    15x135

    Quad Ext
    12x105
    3x12x115

    Ham Curl
    2x12x75
    2x12x80

    Seated Calf Raise
    4x8x90 (+2 assisted reps on each set)

    Ab Wheel
    10xBW followed by 6 sit ups
    10xBW followed by cramping

    Surprisingly good day today. Went in feeling mentally good, but then felt physically weak, but still managed to match my 3 rep PR with 485. Grip almost slipped but I got it. Rows were good, goin really high reps nowadays for some reason, mostly because I always feel too drained and lazy after deads to go heavier. Quads decided to up the weight, went well, same for hams. Calf Raises felt great, got a really good contraction. Ab wheel was going well but when I tried to do sit ups after my second set my left bottom AB cramped like a motherfucker. I was holding my abs like an old man about to throw up in a gym full of hot girls, quite a potentially embarrassing experience. IDGAF though. But yeah, funny thing happened though, when I was doing deads, after my 485 set the worker comes over and says these exact words "Hey man I know you're doing a shitload of weight but-" and then I cut him off and said "But drop it softer? Ok my bad." Chill dude though I've talked to him before, just thought it was funny he said shitload, never would have heard a worker at LA fitness or 24 hour fitness say that (except the crazy manager at the 24 I used to train at). Overall a good day!
    Best Lifts: 425/285/545 at 200

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

  22. #572
    Wannabe a Beast BigNic's Avatar
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    some nice pulling brother
    Beer helped slow down my metabolism.... -ozzyman

  23. #573
    Wannabe a Beast BigNic's Avatar
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    but fuck all those dudes complaining about the noise/weight
    Beer helped slow down my metabolism.... -ozzyman

  24. #574
    Senior Member amounirl's Avatar
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    Thanks man! Yeah it's too bad, people don't like a "real" training environment anymore, it's all about that quiet fitness club type thing.
    Best Lifts: 425/285/545 at 200

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

  25. #575
    Senior Member amounirl's Avatar
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    5-22-13: Bench

    Bench
    3x225
    6x250 failed 7 due to hamstring cramp
    1x275 (matched all time PR, with pause, on thick bar, without wrist wraps, and weighing 10-15 lbs lighter)
    8x225 assisted last rep >=(

    Almost Strict Pendlay Rows
    3x6x185
    1x10x185

    Incline DB bench
    10x55s pressed together
    3x10x65s
    15x50s pressed together

    Rear Delt Hang and Swing
    1x10 and 4x15 with 40s

    Swimming
    6 laps

    Really good day today. Almost got 7 reps with 250 on bench but my hamstring cramped. Still may not have gotten it but I feel like I would have. Then I went up to 275 just to see what it felt like, smoked it paused on a thick bar, without wrist wraps, and weighing 10-15 lbs lighter than the last time I did it. Not to mention I did a working set to failure before that and it went up fast. I'm sure there were some other factors that made it more epic than the last time I did it, like the fact this bench is low as fuck and hard to get leg drive, but yeah, good stuff. My excitement was delayed because I wasn't 100% sure my spotter hadn't touched it, he put his hands really close to it and I thought he might have touched it but he said he didn't, plus it looked like he didn't I just wasn't sure without his word. But on my 225 set which I did like 2 mins after maxing, he helped on the 8th rep even though I probably could have grinded it up. Should have probably waited longer before doing it. Pendlays were strong, with 185 I was repping it almost strict, definitely feeling it a lot in the lats and traps. Then on inclines I tried pressing the DBs together with light weight which helped me feel it a lot more in my chest, and I did rear delt hang and swings between sets of inclines. Then I swam 6 laps. Overall a really good day, I'm pretty confident that when I max out on my birthday, which is June 8th, I'll be able to bench 300 touch n go, maybe even 315. We'll see. My goals are at least 385/300/510, but I'm hoping for 405/315/525.
    Best Lifts: 425/285/545 at 200

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

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