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Thread: Amounirl's Training Log

  1. #726
    Senior Member amounirl's Avatar
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    hit 235x10 on bench, then a disappointing 255x5 technique was wayyy off for some reason, benches are different from waht im used to, gotta get reused to it. then 225x8 i was tir3ed. then did some good back work, some more chest, then some good arm work, overall a good workout.
    Best Lifts: 425/285/545 at 200

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

  2. #727
    Senior Member amounirl's Avatar
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    been cutting for the last week so training isnt so exciting... hit 135x6 btn press, 185x5 push press, 365x6 squat, 275x6 front squat, 265x5vbench, 485x3 deadlift, 405x5 deficit dead, and 365x5 beltless deficit dead last week. today i benched 265x6, inclined 225x4 and 205x6, db inclined 1x8x90s, db flatted 1x7x100s, did 2x12 flyes/rdelts and did 4 sets of tris n hammer curls. good workout, ill try to be better abt logging...
    Best Lifts: 425/285/545 at 200

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

  3. #728
    Senior Member amounirl's Avatar
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    Felt a bit weak last night, just hit 370x5 squat 280x5 front squat. Was probably a technique thing though, i'll try 375x5-6 next week. calves felt strong though, did 7 good sets of calves, then 2 sets of close grip pulldowns and 2 sets of closegrip rows, then i was outta there. Looking leaner but not smaller and that's the goal.
    Best Lifts: 425/285/545 at 200

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

  4. #729
    Senior Member amounirl's Avatar
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    Shitty day yesterday, injured or strained my right trap btn pressing 6x135 and couldnt do much afterwards, just did some side raises and triceps but basically a bulshit workout. just been rolling the trap out with a lacrosse ball
    Best Lifts: 425/285/545 at 200

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

  5. #730
    Senior Member amounirl's Avatar
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    7-12-14: deads

    deads
    3x455
    3x495
    3x425 1 plate deficit
    5x385 1 plate deficit no belt

    Seated Calves
    2 plates x 12
    3 plates x 12
    2 plates x 12

    standing calves
    255x2x12

    Donkey calf machine (the one where your ass is in the air and your hamstrings r stretched)
    130x2x12

    Attempted to hit back
    but my trap is too fucked up so i just did 1 set of supinated pulldowns 10x170 and the rest was insignificant attempts, did some 1 arm db rows with 40 lbs though just to get something in though

    Hammer Curls
    2x12x35s
    12x25s

    Rev Curl Machine
    2x12

    Forearm Roller
    2 rolls x 10 lbs

    Rich Piana Hammer Curls
    24x35s (24 reps=12 on each hand alternating)

    Much better day than expected today, glad my fucked up trap wasnt aggravated by deads. Looks like my increased hamstring mobility work + deficit deads improved my technique a lot, 495x3 still felt way harder than it should but whatever at least my technique is good and my lower back doesnt hurt. Its amazing how not paying attention to technique for just a few weeks fucks up years of work. Gotta keep my technique good so I think deficit deads are here to stay. I really like em, they're light so its not as stressful and I can be less egotistical and psyched up and focus on my technique, esp beltless ones, real grinders but technqiue is my focus. My lifts are kind of in the shitter right now but that's ok becuase after I cut im gonna get back on 5/3/1, in a year I'll be pulling 600. I'm cool wiht that, no more bullshitting around with self made "bodybuilding" programs that involve only deadlifting every other week, and all that kinda stuff. My time with bodybuilding type trainign though has taught me the value of contracting muscles on isolation movements and how weight is often irrelevant for these exercises.

    Killed calves, not as hard as i did on tues but on tues I really crushed em, they were sore until today, still hit em good today though, same routine just wasnt as much in the zone and had diff shoes on. Back wasn't happening iwth my fucked up trap, but its all good, still got a little bit of work in. Decided to kill forearms instead, which I did, and did quite well. Overall satisfied with today's workout, on paper my training looks meek right now but I'm optimistic about the future. I'm looking good and getting cut, the strength will come back, then increase by a ton when i train it consistently. I'm optimistic even if the present is painful and weak.
    Best Lifts: 425/285/545 at 200

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

  6. #731
    Senior Member amounirl's Avatar
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    7-15-14: Bench

    Bench
    6x270 (PR!)

    Incline Bench
    6x210

    DB Incline
    3 or 4 setsof 12 with 65s short rest periods

    Chest Fly Machine with Rear Delts
    4 or 5 sets of 12 with 120 lbs chest
    3-4 sets of 12 with 120 lbs rdelts

    Shrugs
    3x20x135 smith machine

    PH Tricep Ext alt with hammer curls back to back
    15x15s PHT
    15x30s HC
    12x15s PHT
    12x30s HC
    12x12s PHT
    12x25s HC
    10x12s PHT
    12x20s HC
    12x10s PHT
    12x15s HC
    12x10s PHT
    12x15s HC

    Bench was nice today, hopefully I can hit 275x6 for my last bench day of my cut, then 300 afterwards before I start 5/3/1! I'll be using low training maxes though so I can progress well. Weight today will be less important than weight in 1 year, before I start adding some "supplements". 5 years under my belt at that point plus hopefully good numbers will make me feel that I'm ready to take things to the next level, if I still want to. Grindin out the rest of this cut, hopefully I emerge looking good!
    Best Lifts: 425/285/545 at 200

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

  7. #732
    Senior Member amounirl's Avatar
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    7-16-14: Carne Asada Power Squats

    Squat
    6x375 (PR!!)

    Seated Calves
    10x2 plates
    12x3 plates
    12x2 plates

    Standing Calves
    2x12x255

    Donkey Calf
    2x12x120

    Quads
    3x12

    Hams
    4x12

    Lat Pull Machine
    2x12

    Row Machine
    3x15

    Good workout today, brought to you by carne asada with guacamole, the ultimate cutting food.
    Best Lifts: 425/285/545 at 200

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

  8. #733
    Senior Member amounirl's Avatar
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    7-17-14: shoulders

    just did an easy workout today, no heavy lifts besides 12x150 face pulls, but just did a lot of sets of rear and side delts, plus some chest, triceps, forearms. dont want to risk fuckin up my trap recovery by pressing more, it still hurts a lot, some days more than others. it'll go away eventually, just been rolling it out.
    Best Lifts: 425/285/545 at 200

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

  9. #734
    Senior Member amounirl's Avatar
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    7-18-14: Deads

    Deadlift
    3x495
    3x425 deficit
    5x395 deficit beltless

    Back
    6 sets

    Calves

    1 set

    really dogshit workout today. been feeling really overtrained and shitty. i think i know why, its because ive been doing kempo this time around, every time ive done kempo plus cutting its been shitty and ive lost muscle. cardio fucks up your cortisol/test too much, just gotta stick with diet and low intensity cardio (walking just to keep the metabolism up). oh well, next time i wont do kempo and ill only train 3 days a week using that strength program i designed that worked pretty well, but with lower volume.
    Best Lifts: 425/285/545 at 200

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

  10. #735
    Senior Member amounirl's Avatar
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    7-21-14: BENCH!!!

    Bench
    7x275!!!!

    Incline Bench
    215x8

    Chest and Rear Delt Machine
    4x12

    2 arm Tricep Kickbacks (what i usually refer to as PH triceps)
    3x12x15s

    Hammer Curl
    12x35s
    12x45s
    8x45s followed by alternating 12x45s (6 on each side)

    GREAT workout today, strongest workout I've had this cut. Weighing in at 207.6 on my gym scale, 209 on my home scale (before my cut my top weights were 213.8 gym and 220 home), I hit a massive PR on bench, previous PR was last week's 270x6. Incline also felt relatively strong, 2 reps more than I was planning to get. I was actually only aiming for 275x5 on bench, so I was calm and didnt get over psyched up, so my technique didnt get fucked up, my technique felt 90% perfect as opposed to 70% perfect which is how it usually feels on my top set because i get so psyched up. I think that's the key with the lifts (other than deads where it moves way too slow if you dont get aggressive and psyched, but ill play around with being more calm), I'm gonna try this out on squat tomorrow. Really happy with this PR! Rest of the workout was good.
    Best Lifts: 425/285/545 at 200

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

  11. #736
    Senior Member amounirl's Avatar
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    7-22-14: Squat

    Squat
    5x380

    Calves
    3x12x2 plates seated

    Pull Ups (short rest periods)
    3x6 wide grip bb style
    10 chins

    Not the best day today, but I was happy with my technique on the squat, best technique I've had in a very long time, since I remained calm. The weight was mediocre but oh well, I've lost 5-10 lbs of bodyweight so that will definitely not benefit a person's squat. It'll climb back up with 5/3/1 over the next year. Felt pretty worn out/"overtrained" today so I decided not to push it, keep some in the tank so I can get through my last 2 workouts of my cut, before I get back on my bulking diet. I'm gonna do 1-2 weeks of deload once I finish my cut so I can get my drive to lift heavy back, then start 5/3/1. Just 2 more grueling cutting workouts before training gets consistently fun again!
    Best Lifts: 425/285/545 at 200

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

  12. #737
    Senior Member amounirl's Avatar
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    I was feeling really overtrained last week, had a decent shoulder session on thurs but friday i suddenly got really sick really bad sore throat and congested nose. went to bed fine just a little stressed and tired, woke up feeling like shit. Skipped the gym and just did some chin ups on sat, slowly healing, i was going to lift monday and max out my bench today (weds) but im still sick so i skipped monday, then today i went and just did some squats, 315x12, pretty nice lift actually and might be a PR, then I did some side delts, forearms, 5x10x135 bench (greasing the groove, getting blood in there), then i did 2 sets of light incline flyes, then left. maxing my bench friday night, no reason i cant hit 300, maybe even 315.
    Best Lifts: 425/285/545 at 200

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

  13. #738
    Senior Member amounirl's Avatar
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    8-1-14: How much ya bench bro

    300: https://www.youtube.com/watch?v=mHVCvfIqjIQ
    315: https://www.youtube.com/watch?v=fpmRIIGgFwc

    pretty much the only worthwhile thing i did today haha, bsed my way thru some other shit but i was too tired. real training starts again with deadlifts on sunday.
    Best Lifts: 425/285/545 at 200

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

  14. #739
    Senior Member amounirl's Avatar
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    Had a great back day that I honestly dont remember because it was spontaenous yesterday. I did rows with 135 and 155 contracting, pre exhausted with cable pullovers, did the lever lat machine and the row machine I discovered while I was cutting, and then did some good forearms, football bar parallel barbell preacher curls, some other forearm stuff, a ltitle more back, and got a great pump. Today my lats are sorer than theyve ever been before. Today I had a great delt workout, I think I can still remember it, though it was also spontaneous:

    Press
    95x8
    115x8
    135x6
    135x8 push press
    165x8 push press

    Face Pull
    3x12x140

    Pull Ups
    3x6

    Did some more rear delt stuff I think including some light flyes.

    Side Raise
    3 or 4 sets between 15-25

    some more side delts that I cant remember, not too much though

    Worlds Press Machine
    big ramy style 4 or 5 sets of 10-12 with just 25 lbs, last set with 15s repped it out to 20 I believe

    Shrug Machine for rear delts
    3x15-20 x 2 plates

    Did some more rear delts, then some biceps, then some triceps, but my workout was spontaenous so I cant remmeber much.
    Best Lifts: 425/285/545 at 200

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

  15. #740
    Senior Member amounirl's Avatar
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    8-6-14: Deads n Legs

    Deads
    6x455
    1x495 (very fast)
    5x405 deficit beltless (PR)

    Quad Ext
    3-4x12-15x120

    Hack Squat
    2x12x135
    10x185
    12x135

    Walking Lunge
    2x16 (8 each side) x 65 lbs

    Seated Calves
    2x12x2 plates

    Donkey Calf
    3x12x135

    Killlled my legs today. Never trained em high reps even semi balls to the wall/seriously on bodybuilding movements. Now I understand all the leg day memes. Always had big legs so all I did was squat but now I wanna get jacked quads, so I'm gonna hack squat for the next 1.5 months while i have access to a hack squat. Had an amazing workout overall, deadlifted as a group which was really fun, with the comraderie. Good pulls today. There's a video of my 495 but it isnt up yet and isnt that important. I may post it later when its up. Overall solid, im gonna try to do hack squats n lunges twice a week.
    Best Lifts: 425/285/545 at 200

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

  16. #741
    Senior Member amounirl's Avatar
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    Had a great kai greene chest workout on thurs. Basically did exactly this workout with kai greene's dips and pull ups warmup (3x12 and 3x6), contracting hard on everything. This workout: https://www.youtube.com/watch?v=5nXSIqyw1lc

    Today I had a monster workout with my uncle's old roommate who competes in bodybuilding (though he recently had to take a 5 week break from lifting so this was his 4th workout back at it, he randomly signed up at my gym and we recognized eachother. training back with him tomorrow too)

    Facepull
    2x12x110
    2x12x140

    Push Press
    5x135 strict
    5x155 push
    7x170 push (last rep fucked up n contorted)

    Rear Delt Seated dumbbell thing (hard to explain but this is a new one, he got it from phil heath n kali)
    4 sets

    Side Delts
    6 sets

    "Zack Khan Machine" (dont know what its called but its a shoulder press)
    3 sets

    R delt on Shrug Machine
    3 sets

    Tricep Pushdown
    3x12

    Skullcrusher
    3x12 with 3x10 closegrip bench

    Rev Curl
    3x12 superset with 3x forearm roller

    Hammer Curl
    4 sets

    Hack Squat
    2x12x135
    12x185
    12x225

    Walking Lunge
    2x20 steps (alternating, 10 each side) x 60 lbs

    Straight up leg press (kinda like the ed zercher barbell leg press, but a machine)
    2x12x135

    Quad Ext
    12 reps and i was too dead to do anything else

    awesome workout, did some hamstring tension release afterwards where he stepped on my hamstring and i did the range of motion. hams feel rlly loose
    Best Lifts: 425/285/545 at 200

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

  17. #742
    Senior Member amounirl's Avatar
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    8-11-14: Bench/Back

    Bench
    10x235 (first and last rep paused)

    Chin Ups
    3x3x45 (first 2 sets paused at the top)

    Incline Bench
    9x205

    BB Rows
    6x12x135

    Chest and Rear Delt Machine
    3 or 4 sets

    Forgot to log this workout, it was pretty damn good. Felt like shit yesterday so im squatting today along with push press.
    Best Lifts: 425/285/545 at 200

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

  18. #743
    Senior Member amounirl's Avatar
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    8-14-14: Squat/attempt to do shoulders

    Squat
    8x325 (good)

    Half Ass Rear Delts and Side Delts
    6-8 sets

    Calves
    4-6 sets

    Hack Squat
    2x10x2 plates

    really was feeling shitty on thurs. went on a roadtrip on tues and was too tired on weds to squat so i decided to combine shoulders n squat on thurs. bad idea, i was still tired and fucked up, so my workout wasn't that good. my stamina sucks now. so i decided to start doing cardio 2-4x/week. this morning i went for a 1.1 mile run near my house, hardest motherfucker ever and it was 11.5 mins. nice way to start the day though, 30 mins after when my body temp and breathing finally got normal i felt good. Then tonight I just hit arms to make up for yesterday's shitty workout, not a bad workout today at all.

    8-15-14: Arms

    Tricep rope Pushdown
    4 sets

    Skullcrusher
    3 sets

    2 arm kickbacks
    3 sets

    Behind head extension 1 db
    3 sets

    BB Curl
    2 sets

    1 arm Preacher Curl
    1 set

    2 cable "narc" curls
    2 sets

    Preach Curl Machine
    2 sets normal 1 set reverse curl

    Ham Curl
    2 sets

    das it.
    Best Lifts: 425/285/545 at 200

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

  19. #744
    Senior Member amounirl's Avatar
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    8-17-14: 5's week deadlift

    Deadlift
    8x435
    8x365 beltless deficit

    Lat Pulldown
    4 sets, last 2 preexhausted with cable pullovers

    World Row Machine Thing
    3 sets

    Calves
    2 sets inner outer calf thing
    3 sets standing calves

    Hack Squat
    3x12x185

    Walking lunge
    24 lunges (alternating so 12 each side) with 60 first set, 70 lbs second set

    quad Ext
    2x12-15x110

    decent workout today, worked out with my old teacher who likes to talk a lot between sets so intensity was down just a bit but still had a decent workout. nothing intense just getting the work in. maybe i just need to build up to the really intense shit again.
    Best Lifts: 425/285/545 at 200

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

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