A Different Breed of Killer

Training Training Logs
21

[quote]lemony2j wrote:
I haven’t got one, been toying with the idea but can’t handle the commitment lol!

I’m sure if you’re already doing that kind of volume then the following 3 months or so will be very productive.[/quote]

lol, I can dig that dude. It’s tough to do online but every so often I like to track my progress if some kind of signifiant phase is starting. And yeah - I’m hoping so! haha

Few notes - Still feeling excellent. Pumps are awesome. Actually, they’re almost so brutal that it’s not awesome. But I can deal.

Ok. Decent day. (Actually pretty sexy day.)

Chest + Medial / Front Delts

[u]Pec-Dec[/u] (Gnarly squeeze)
10x25 / 40x15 / 60 x 10
90 x 12
45 x 15

[u]Low-Incline DB Press[/u] (3 second negatives. Not full lockout obvi, controlled the whole time.)
75 x 13
75 x 9
70 x 9
65 x 8 drop to 40 x 8

[u]Smith Decline Press[/u] (No lockout. Controlled descent but not counted.)
235 x 10
235 x 9
205 x 12 drop to 135 x 15

[u]Mid-Incle Cable Flyes[/u] (Up to about eye-level, ridic squeezes.)
30 x 15
30 x 12 drop to 20 x 15
20 x 11 drop to 10 x 12

[u]LF Chest Press[/u] (3 sec negatives)
165 x 4 (lolz)
120 x 8
90 x 15
75 x 20 drop to 45 x 30 (omg)

[u]Extreme Chest Stretch[/u]
70s x 45 (nope)

[u]LF Lateral Raises[/u] (Chin up, strict so as not to involve traps.)
20 x 50
40 x 20
50 x 20
50 x 20
50 x 20

[u]LF Military Press[/u]
100 x 13
80 x 11
50 x 25

[u]Lean-Away Cable Flyes[/u]
30 x 15
30 x 6 (1.5 reps)
20 x 15
10 x 15 (1.5 reps)

[u]Forward Straight Bar Raises[/u]
40 x 12
40 x 10
30 x 8 (ugh nope, no.)

[u]Shoulder Stretch[/u]
x 45 sec (also, nope)

30 minutes of balls stairclimbing

22

Today I wanted to give my back a bit of a break - and do no LB work whatsoever. That definitely needs a breather. I chose to go for crazy control, high reps and a lot of pump stuff. Felt terrifically awesome with the intense pumps. Essentially everything was as under control as possible and with a slower tempo - and ~30sec rest times. Plus, tomorrow I’m going to a massive theme park and don’t want to hobbling around all damn day.

I did also not do any trap work this week - as my neck is still slightly awry from the incident last back session. RIP Gains

Back + Rear Delts

[u]Dumbbell Pullover / One-arm Cable Row Superset[/u]
15s x 15 / 30 x 12
25s x 15 / 45 x 12
35s x 15 / 60 x 12
45s x 12 / 70 x 8
(Just cable) 60 x 12

[u]Life Fitness Row[/u]
Overhand
195 x 8
150 x 12
Neutral One-Hand (Realized that for whatever reason I’m having a sick MMC with one-arm rows now.)
60 x 15
75 x 15 drop to 60 x 12

[u]HS High Row[/u] (All one-hand)
2+25ps x 10
x 8
2pps x 12 drop to 1pps x 12

[u]Assisted Pull-Ups[/u]
60overhand x 6
80neutral x 6 + 2deadhang
100wide x 6
100overhand x 8 (all deadhang)

[u]V-Grip Pulldowns[/u]
120 x 8
105 x 9
90 x 12 drop to 75 x 6

[u]Kayak Finishers[/u]
50 x 20
60 x 15
50 x 26

w/e on stretches

[u]Facepulls[/u]
20 x 30
40 x 30
60 x 20
80 x 20
100 x 15

[u]Bent Over DB Flyes (Strict[/u]
15 x 15
15 x 15
15 x 15

35 minutes LISS on an elliptical

23

Goodness gracious. Yesterday I went to one of the biggest amusement parks in the US. It destroyed my soul, body, and spirit and I loved every second of it. Obviously, aside from the shake + almonds I brought for my early ‘breakfast’ meal, the rest of the day my food intake was relegated to being mostly turdly amusement park food, with as much strategy as possible.

A few minor notable things,

1.) The lower back, after today, will not be pushed any further. Not worth it. This means squats and DLs will both be cut almost entirely again. I don’t like that but shit. It has to happen at this point.

2.) My leg goes numb of the 1-leg leg press. Cool?

3.) Since my LB was just fried after squats, I stuck with lower-volume hammie isolation exercises for today.

Legs

[u]Leg Extensions[/u]
30 x 50 / 60 x 30 / 105 x 20
150 x 15
150 x 15
150 x 15 / 105 x 6 / 70 x 15partial - 6full

[u]Elevated Heel Squats[/u] (No belt, just done with this crap.)
245 x 10
135 x 20

[u]1-Leg Leg Press[/u]
7pps x 10
7pps x 6
6pps x 15
5pps x 15 / 3pps x 20 / 20pps x 50

[u]Quad Stretch and whatever[/u]

[u]Seated Leg Curls[/u]
225 x 10
195 x 10
180 x 10
165 x 10 / 135 x 6 / 120 x 6 / 105 x 15partials

[u]Lying Leg Curls[/u] (5 second negatives)
110 x 14
80 x 12
50 x 15 (3sec)
30 x 25 (reps)

[u]Stretches[/u]
x2min each

[u]Seated Leg Raise[/u]
1+35pps x 10
1+35pps x 8
1+35pps x 8 / 1pps x 15 / 25ps x 10

Weighted Ab Stuff

Some bike stuff (30 min)

Death

24

Today was a day where things happened.

Note: I hate, hate, hate having high tricep insertions. It’s so difficult to keep a good MMC without involving the delts in most of them. Ventventvent

Also, my arms looked awesome today. Bitches be mirin. I think I’m essentially full-bore now. Libido is just, flat-out incredible. I can’t keep up with it. Literally. Pumps are just nasty nasty. I feel like I’m pretty much expounding on that every sesh though.

Tris + Bis

[u]Flat DB ‘Skullcrushers’ / Mid-High Incline Strict DB Curl Supersets[/u]
Shit load 'o warmups
30s x 20 / 15
30s x 17 / 12
30s x 14 / 8 drop to 15s x 11 / 12

[u]LF Preacher Curl / LF Dip Machine Supersets[/u] (Dips were a bad idea.)
80 x 12 / 165 x 20
80 x 7 / 195 x 15
70 x 10 / 195 x 12
40 x 15 / (Extension Machine instead) 20 x 25

[u]Rope Pushdowns / Rope Hammer Curl Supersets[/u] (Super strict on both.)
90 x 15 / 120 x 12
80 x 15 / 140 x 8
70 x 12 drop to 50 x 6 drop to 40 x 6
120 x 10 drop to 80 x 6 drop to 60 x 8

[u]Standing Overhead L-Extensions / EZ Bar Super Strict Drag Curls[/u]
20s x 15 / 35 x 12
20s x 12 / 35 x 10
15s x 20? / 35 x 10 + 10(looser form)

Stretches

30 min elliptical HIIT

25

640×640 82.3 KB

Felt dec today. Just a little update picture, despite my unimpressiveness.

Decided to forego the off day (which was to be today,) RIP gains.

Chest + Delts

[u]Pec Dec[/u]
15-45lbs x 20
60 x 15

[u]Low-Incline DB Presses[/u] (No cadences today. Just kept full control, and only lockouts on the first set.)
85s x 11
85s x 9
80s x 9???
70s x 12 / 50s x 8 / 30s x 12

[u]Low-Decline Smith[/u] (These did NOT feel good today for some reason. May skip these next week.)
245 x 6
235 x 6
225 x 6

[u]Mid-Incline Cable Flyes[/u] (to about eye-level, huge stretches)
40 x 12
35 x 9
30 x 8
25 x 8 / 20 x 7

[u]Flat DB Presses[/u] (Also, didn’t feel good. Something in my left side was “off.” Can’t pinpoint what exactly it was.) Rest times on these were very minimal, sans a spot a big monster asked for.
55s x 10
45s x 11
35s x 18
25s(FLYES) x 9 - 25s(PRESSES) x 10

[u]Stretches[/u]
60s x 45 (These Extreme Stretches are just awful during all of this. Oh well.)

[u]Strict Seated MP Bench DB Lateral Raises[/u] (“Stretch out” with arm - only to about chin level. Chin up)
30s x 7 hnnngggg only first 4 reps were great
25s x 9
20s x 12
15s x 15

[u]LF Military Press Machine[/u] (Intentionally very light.)
90 x 15 / 50 x 12
80 x ?? (smeared in log) / 40 x 12
70 x 10 / 30 x 10

[u]LF Lateral Machine[/u] (I fucking love this thing. Chin up… same form as ^^^)
50 x 25
60 x 18
50 x 20
30 x 24+9+7 (~3 seconds to rest with the +'s)
20 x 30+10

  • Forgot Stretch -

30 minutes fairly LISS stairclimbing.

26

480×640 65.3 KB

^Last pic update for a while, I’m thinking. Def no pump here. Just to show that I haven’t turned into a big fat fatty yet. I’m eating a whole hell of a lot at this point, and 99% of it is super quality foods. Typical carb cycling, and I’m feeling great. Biggest gripe so far is easily the oily skin. While I do normally have fairly oily skin (especially my face,) I’m not a very zitty and pimply guy. That has been changing a bit. Ugh.

Also, quads have been blowing up a decent amount - due to it being EASILY my favorite location so far. Not a huge fan of gluteus so far, and I’m working my way with delts and that’s it at this point. Ok.

Training related - My neck tweak from 2 or so weeks ago was still prevalent. I got some recommendations from eBomb with some things to do today - one of which were rack pulls. I use to be able to pull some fairly decent numbers with those - albeit at about an inch above knee level. Now, I’m probably about 3 inches or so below the knee. Didn’t feel terrible on the lower back, but it didn’t feel great either. I’m going to try to keep working up with these and see if I can get back to my former numbers at a much better height. (For reference, I was somewhere around mid-5’s for 4-6 reps some time ago, before the big lower back death incident.)

Also, for the first two sets of exercises, other than switching arms I had literally, quite literally, -no- rest time between sets.

BACK

[u]One-Arm Cable Rows[/u] (Fucking MASSIVE squeezes)
15 x 30
30 x 20
45 x 15
60 x 12
75 x 10
90 x 8

[u]Supinated DB Rows to hip (fucking eBomb) / supersetted with DB Pullovers[/u] (Decided to just use the 45lb dumbbell and match my rows rep for rep. That was an awesome/awful choice.)
100s x 12 / 12
90s x 9 / 9
80s x 12 / 12
75s x 14 / 14
70s x 15 / 15

[u]Rack Pulls[/u]
405 x 7 (lololol)
375 x 8 (lololol)

Meadows Rows
One set of light weight x whatever - total fail. Neck AND lower back felt extremely suspect on this. Move along.

[u]Assisted Pull-ups[/u] (All dead-hang)
Overhand - 80 x 12
Neutral - 90 x 9
Wide - 110 x 7 (wat) - Overhand - 120 x 4 - Neutral - 130 x 4

[u]LF Dual Pulldown Machine[/u]
235 x 6+1 (ow)
205 x 9
175 x 11
145 x 15

[u]Kayak Rows[/u] (These were awful today for some reason.)
60 x 15
50 x 15

[u]Stretches[/u]
Hanging Stretch x 30sec, right lat x 30sec, left lat x30sec

[u]Reverse Pec-Dec[/u]
15 x 30
30 x 20
45 x 20
x 20
x 18

[u]Nasty Face-Pull Drop Set[/u]
120 x 12 - 100 x 10 - 80 x 12 - 60 x 12 - 40 x 12 - 20 x 15

35 minutes (I know) of some kind of bizarre HIIT/LISS hybrid elliptical

27

wtf. Today was supposed to be an off-day. A bit of yoloeating yesterday, ‘thanks’ to being with some friends for a large majority of the day and not enough food prepared, spurred my decision to just go ahead and knock today out. I will -definitely- be taking tomorrow off.

Had a funny/scary moment today - jumped on the scale near the end of my workout. Entire clothes, from top to bottom were fully drenched, I had a gallon of water in me, and obviously all the bloat from yesterday and saw a ridiculously big number, haha. Interested to see what it looks like at the end of the week - even though I said I wouldn’t be looking at my weight at all. I’m a little interested.

Also, today during the one-leg leg presses I fucking thought I tore something in my left bicep, probably from gripping the handles so hard. Almost thought I felt a “snap” type of thing. It feels pretty much good now, but again, tomorrow will be off and I may just forego an arm day and instead combine the appropriate groupings with chest / back later this week. We’ll see.

LEGS

[u]Leg Extension / Seated Leg Curl Supersets[/u]
30 x 50 / 30
75 x 25 / 20
105 x 15 / 15
150 x 8 / 8
*3-second squeezes - 180 x 12 / 9
*Normal hard squeeze - 180 x 12 / 9
*3-second squeezes - 150 x 8 / 8
*Normal hard squeeze - 135 x 10 / 10 - 105 x 8 / 8 - 90 x 6 / 6 - 75 x 15+15 / 15+15 (these were partials)

[u]One-Leg Leg Presses[/u] (ugh)
7+25pps x 8
7+25pps x 7
6pps x 20 - 5pps x 12 - 4pps x 10

[u]Good Mornings[/u] (should’ve only done 2.)
135 x 20
135 x 20
135 x 10 (LB.)

[u]LF Leg Press Machine[/u]
425 x 30
425 x 30
425 x 30 - 265 x 20 - (one-leg) 105 x 15

Lying Leg Curls / Good Girl Bad Girl Superset
50 x 20 / 100 x 20
40 x 20 / 80 x 20

Hammie + Quad stretches / some mobility stuff - whatever

[u]Timed Seated Calf Raises[/u] (5 minutes)
1pps x 88 total reps (hard goddamn squeezes)

And some jolly (terrible) incline walking.

28

I’ve made a liar out of myself lately. Decided to just do arms and get back on my normal 2on/1off. Plus, Madden comes out today so when I get out of work tonight at 10, I’m probably going to commit to that until… uh… 5am or so. Tomorrow being off is probably a good thing.

Got this arm workout from a big fella around here, who gets his workouts from an even bigger fella. :wink:

-Loved- the bicep work. Wasn’t crazy about the latter portion of the tricep stuff. O wellz, high tricep insertion problems. Pretty much everything was supposed to be 10 reps - so the weights pretty much dictated that.

Biceps + Triceps (a la JM)

[u]“Fat” Straight Bar Cable Curls[/u] (1 sec squeeze at top, controlled negative, 45 sec rest between all sets.)
120 x 10
120 x 10
120 x 9
110 x 9
100 x 10
100 x 10

[u]Life Fitness Preacher Curl[/u] (Huge squeeze, controlled neg, 45 sec rest.)
60 x 10
55 x 10
50 x 10
45 x 10
45 x 10
40 x 10

[u]High-Incline Gnarly Strict Hammer Curls[/u] (HUGE squeeze [1 sec for me], 3sec neg, 45 sec rest.)
25s x 10
25s x 10
25s x 10
20s x 10
20s x 10
15s x 10

-Stretch-

[u]Rope Pushdowns / V-Grip Mid-rep Iso Holds[/u] (For rope - hands extremely close to body to make elbows flare, 1 sec squeeze, slow negative, 45 sec rest.)
90 x 10 / x20seconds
90 x 8 / x20seconds
80 x 8 / x20seconds
65 x 9 / x20seconds
55 x 10 / x20seconds
50 x 10 / x20seconds

[u]Overhead Cable Extension / Close-Grip Pushup Mid-rep Iso Holds[/u] (Did not jive with me very well on any account. The overhead extensions aren’t a great exercise for me, and my hands were so fucking sweaty I could barely hold the pushups later on. Similar with the big squeeze, slow neg, 45sec rest.)
90 x 10 / 20seconds
90 x 10 / 20seconds
90 x 10 / 20seconds
80 x 10 / 20seconds
70 x 10 / 15seconds
70 x 10 / 15seconds

*The following is my own little extra,
[u]Lying Dumbbell “Skullcrusher” Extension[/u] (Just for pump)
15s x 15 drop to 10s x 12

-Stretch-

30 minutes HIIT on the elliptical

29

Today was a pretty solid jam. I will say, yesterday I only had ~80g or so of carbs, and not that it was apparently obvious while lifting, but I think it did make slight difference.

Other than that, low rest times and all that jazz.

CHEST + MEDIAL/FRONT DELTS

[u]Pec-Dec[/u] (Only for warm-ups / pump)
30 x 30
45 x 15
60 x 12
30 x 20

[u]Low-Incline DB Press[/u] (Very controlled negatives, no lockout.)
90s x 9
90s x 8
85s x 10
75 x 10 drop to 45 x 10

[u]LF Chest-Press Machine[/u] (With kick-out - 3sec negatives, 1sec stretch, no lockout. 45 sec rest.)
165 x 10
165 x 6 (lol)
150 x 8 drop to 105 x 10 (normal reps, no lockout)
135 x 8 drop to 90 x 10 (same as above)

[u]Mid-Incline Cable Flyes[/u] (To eye-level - 30 sec rest.)
40 x 10
30 x 9
20 x 12
10 x 15

[u]HS Decline Press[/u] (45 sec rest, no lockout)
2pps x 12
2pps x 8 drop to 1pps x 20
1pps x 30

[u]Extreme Stretch[/u] (Decided to lower weight.)
50s x 70 seconds

[u]LF Laterals[/u] (Big emphasis on “Squeezing” the delt the whole time. Ow. 45sec rest.)
20 x 50
30 x 30
40 x 20
50 x 20
50 x 20 drop to 40 x 12
30 x 25 drop to 20 x 15

[u]High-Incline DB Presses[/u] (Some jackmo was jocking on the military press bench the whole fucking time. Touch shoulders - no lockout, 45 sec rest.)
45s x 20
45s x 15
45s x 12 drop to 25s x 15

[u]Standing Partial Lateral Raises[/u] (Focus on “stretching” arm as much as possible.)
55s x 25
55s x 18
45s x 15

[u]Leaning Cable Flyes[/u]
10 x 15 (1.5 reps)
10 x 15 (normal)

[u]Shoulder Stretch[/u]
x whatever

30 minutes LISS

30

Hmmm, not entirely sure how I feel about today. That’s a lie. I’m not terribly pleased. Something wasn’t “clicking” today, and I can certifiably say this was my first semi lackluster session since starting the whole shebang. Some outside stress, poor sleep the last few days, and a few less calories than I had been piling in before, and you have a recipe for disappointment.

I also decided not to do anything lower-back or neck-intensive. The LB needs a break, and the neck still feels dodgy. So I said okay, I’ll just go in, destroy my back as quickly as possible, and get out. Wasn’t a BAD day, but eh. I seem to be pretty irritable the last two days and I’m not too keen on that.

BACK

[u]LF Neutral-Grip Rows / LF Dual Pulldown supersets[/u] (1 sec hold on rows, the ONLY rest time between all sets was changing machines/weights.) These fucking HURT.
— Bunch of warm-ups I didn’t bother recording —
195 x 8 / 160 x 15
195 x 6 / 205 x 7
180 x 8 / 190 x 8
165 x 8 / 175 x 9
135 x 10 / 130 x 10

[u]One-Arm Cable Rows / Dumbbell Pullover Supersets[/u] (Pretty much the same exact style as above.)
75 x 12 / 55 x 10
x 12 / 10
x 12 / 10
x 12 / 10 drop to 45 x 12 / 45 x 10

[u]DB Rows / Wide-Grip Pulldown Supersets[/u] (DB rows - huge focus on pulling ‘back’ with elbow.)
110s x 10 / 105 x 10 (fairly wide grip, the rest were all extremely wide to hit mid/lower back)
100s x 8 / 90 x 10
80s x 12 / 75 x 12

[u]Assisted Pull-ups[/u] (All deadhang. ~1 minute rest)
100overhand x 10
110neutral x 8
120overhand x 8

[u]Stretches[/u]
Various/odd stretches today because of jackmo’s jockeying the pull-up station.

[u]Face Pull / Kayak Row Supersets[/u]
50 x 30 / 50 x 30
60 x 20 / 60 x 8? (Something was “tingling” in my bicep. Scary. Dropped these.)
Face pull - 70 x 20 drop to 60 x 12
50 x 20 drop to 40 x 15 drop to 30 x 12

And then some cardio.

Off day tomorrow. Let’s get some rest and come back fresh for legs on Sunday.

31

Oh man. Good day. A few notable things.

1.) Irritability has been fairly prominent the last 2-3 days. It’s not aggressiveness per se - but things I would normally shrug off just kind of fester in my brain and I’ll be stuck on it more than usual. Work has also been fairly stressful and quality of sleep has been lackluster. Today was much more even-keel, though, so I think I can work through it. (Also: A quick Google search did indicate that “M” things tend to make some people irritable. I’m sticking with that.)

2.) Decided to just do a few little squat things today. What’s funny is I racked 225, lol, and it felt heavy initially. So, I threw on the standard 275 and decided to keep working on that and not push anything. What happened was pretty glorious. It felt amazing. 3 second descent, with a big pause in the hole (I go a2g,) and I was unable to keep my lower back completely out of the movement - also, I noticed the elbows didn’t float backwards. Everything felt great. I’d like to see if I can keep this going up to 315 working sets or so in the coming weeks, provided I don’t get over-zealous and go too hard on movements for my lower back on back day. I didn’t go anywhere near failure on any of these sets, which I think is also helpful right now.

So, on that note, killer leg day.

Leg Death

[u]Leg Extension / Lying Leg Curl Superset[/u] (Fairly standard here, only rest time was was however long it took me to walk from one machine to the other. Not really timed, but huge squeezes at the apex of each movement for all sets. Wanted to keep things a little lighter today also, due to wanting to hit a few squats.)

  • Lots and lots of warm-ups with lots and lots of reps -
    180 x 15 / 130 x 10
    165 x 12 / 110 x 10
    (LE) - 150 x 15 / 135 x 8 / 105 x 8 / 90 x 8partial-8full
    (LLC) - 90 x 12 / 70 x 8 / 50 x 8 / 40 x 8partial-8full

[u]Back Squats[/u]
275 x 6 drop to 225 x 8 drop to 135 x 15

[u]“Incline” Leg Presses[/u] (Not the normal ones. This one was at a high angle. Felt really sexy. Foot placement - very high a la toes barely hanging off the top, pretty close stance. Quads felt like they were ripping off during these.)
8pps x 15
8pps x 12
8pps x 12
8pps x 11+1 drop to 6pps x 10 drop to 4pps x 15 drop to 3pps x 30

[u]HS Leg Extensions[/u] (One-leg until last set.)
50ps x 10 huge squeeze drop to 25ps x 5 huge squeeze
25ps x 10 huge squeeze
(Dual legs) 25ps x 11 (Normal reps owowowow)

  • Extreme Quad Stretches and some mobility stuff -

[u]Seated Leg Curls[/u] (Monster squeezes, slow descents.)
120 x 20
105 x 15
90 x 15
75 x 15 drop to 60 x 10 drop to 45 x 8

  • Extreme Hammie Stretches x 2.5minutes per -

[u]Standing Calf Raises[/u] (Been a very long time since I did these. 2 second squeezes, 3 second negatives.)
315 x 10
275 x 7 (ow)
215 x 10
155 x 10 drop to 95 x 8

[u]Weighted Ab Machine[/u] (5 second negatives, pure squeeze.)
120 x 10
105 x 8
80 x 10

And 30 minutes LISS on the elliptical, which was made much better about halfway through when some tasty little bit decided to run RIGHT in front of me. I’m not religious, but that was an act of God.

32

Total bloof mode today. I guess half a jar of almond butter, after a high-carb day, will do that to you. So I punished myself. Got this workout done in about 45 minutes. Arms felt like they were going to 'splode. Rest times were negligible - if nonexistent.

Tris + Bis

[u]V-Grip Pushdowns / Rope Curls[/u] (1 second squeezes on both. Pushdowns very close to body.)

  • Obvi lots of warm-ups -
    120 x 15 / 140 x 12
    120 x 11 / 140 x 9
    110 x 10 / 130 x 8
    (Pushdown drops) 90 x 12 - 70 x 8 - 50 x 8partials (top) - 8partials (squeeze)
    (Curls) 110 x 11 - 80 x 7 - 60 x 8partials (bottom) - 8(squeeze)

[u]Lying DB Skullcrusher Extensions / High-Incline Strict Curls[/u]
30s x 11 / 12
30s x 10 / 10
30s x 11 - drop to 20 x 8 — 30s x 10 drop to 20s x 8

[u]LF Dips / LF Preacher Curls[/u] (1 second squeeze on dips, 3 second negatives on curls)
150 x 20 / 60 x 12
150 x 20 / 60 x 9
150 x 20 / 40 x 15

[u]Straight Bar Pushdowns / Straight Bar Curls[/u] (Very strict curls, to forehead.)
50 x 25 / 80 x 12
40 x 15 / 60 x 8
30 x 20 / 30 x 12

Stretches (Holy motherfucking God the tricep stretch was awful.)

And then simply the most awful and punishing 30 minutes of HIIT I can remember in recent times - on a stationary no less. Feelsgood/badman.

33

Today was a little screwy, but not a bad day by any means. Should have been an off-day, but little regard for copious calories will probably have me lifting the next few days, body permitting. Meant to go lighter on chest today but it was going kind of retarded - an old issue with my left side (broke my collar bone when I was like ~6months old and the two sides never developed evenly,) was kind of holding back my pressing a bit. Also,

1.) Shoulder were SOOOOORRRREEE from something I did to them last night. Wanted that MMC today and got it.

2.) Almost raged on some old fuck today who did IMO the biggest douchebag thing in the entire fucking gym and lifted right in front of the dumbbell rack. Luckily, a dude who I was chatting with between sets a bit (big fella) said something before I could along the lines of, ‘Wow, there’s so much room on the gym floor!’ I kind of nodded and mentioned it was mind-boggling how much room there was. The guy likely got the hint, racked and walked away dejected. I’m not normally that guy but for fucks’ sake, grab the goddamn dumbbells and get out of the way. Jesus.

Also, new pic was more than an hour after lifting, so I’d say the pump was essentially diminished at that point.

Chest + Front/Medial Delts

[u]Pec Dec[/u]
Whatever sets x whatever reps, just big squeezes to warm-up

[u]Low-Incline DB Presses[/u] (Unless I’m feeling Godly, I’ll probably go back to the 90s next time and go for higher reps.)
95s x 6
90s x 7
80s x 9
70s x 11 - 50s x 9 - 30s x 10

[u]Mid-Incline Cable Flyes[/u] (To about eye-level.)
50 x 10
50 x 6 + 1 lol
40 x 8
30 x 10

[u]LF Chest Press[/u] (These were face-palmingly bad.)
180 x 7
165 x 7
150 x 4 (3 sec neg, 1 sec stretch, nope) drop to 120 x 6 normal reps
105 x 15

[u]Flat Dumbbell Flyes[/u] (Very slow, huge stretches, just nasty balls.)
25s x 12
20s x 14
20s x 12 drop to 15s x 8
15s x 17 drop to 10s x 10

[u]Chest Stretches[/u]
50lb DBs x meh, didn’t feel too solid today.

[u]Seated Overhead Dumbbell Presses[/u] (Big warm-ups, high reps and no rest.)
50s x 15 - 40s x 12 - 30s x 12
45s x 15 - 35s x 12 - 25s x 12
45s x 15 - 35s x 12 - 25s x 15(?)

[u]Leaning Cable 1.5-rep Laterals[/u]
20 x 15
(Only rest was alternating arms)
20 x 10
20 x 12 drop to 10 x 6 (normal reps)

[u]LF Laterals[/u] (“Squeezed delts” the entire time.)
40 x 30
40 x 25
30 x 25
20 x 25

[u]LF Shoulder Press[/u]
30 x 75 wtf

Stretches

30 fairly uncool minutes of incline walking - 15degrees @ 3.5MPH

34

Good shit. Between the tweaked neck and my hesitance for rack pulls / deads the last few weeks, my back sessions had hit a bit of a lull. Today I went in and something clicked - had a pretty enjoyable day. Despite the bizarrely high amount of jabronies that were inhabiting the gym today. Odd. Not much to say here, tightening up the diet a bit because I’m working on two girls right now and don’t want to be a fat, bloofy fuck.

Back + Rear Delts

[u]One-Arm Cable Rows[/u]
105 x 9
105 x 8
105 x 8
105 x 7
90 x 10
90 x 10 - 75 x 10 - 45 x 15

[u]LF Wide-Grip Rows[/u] (1-second squeezes, 3 second negatives.)
135 x 15
135 x 15
135 x 12
135 x 12
120 x 12 - 90overhand x 8 - 60neutral/close x 12
120 x 12 - 90overhand x 8 - 60neutral/close x 12

[u]Assisted Pull-up[/u] (Deadhang, 1 second squeezes)
90overhand x 9
100neutral x 9
110overhand x 9
150wide x 10 (5 second negatives, 2 second squeezes, 2 second stretches. Ow.)

[u]V-Grip Pulldowns[/u] (3 second negatives, 1 second squeeze.)
135 x 8
120 x 10
105 x 10
90 x 10 - 45 x 10

[u]Dumbbell Pullovers[/u] (~45 second rest between sets)
35 x 20
35 x 15
35 x 12
35 x 12

Stretches

[u]Low-Incline Reverse Flyes[/u] (About 30 seconds between all sets.)
10 x 20
10 x 20
15 x 20
15 x 20
20 x 12
20 x 10 - 15 x 8 - 10 x 8

[u]HS Shrugs[/u] (I could do these!!! Very hard squeezes for 3seconds.)
4pps x 15
4pps x 15
4pps x 12
4pps x 11 - 3pps x 8 - 2pps x 5 (grip failure.)

30 glorious minutes of elliptical LISS, a hottie with a body was right in front of me. omnomnomnom

35

Today, ugh. I’m too tired to type out sentiments other than,

I did some squats, nothing crazy and didn’t push failure. Haven’t even sniffed anything close to “this weight” in a long time. Showed some buddies, some PLers and others in the know who gave me some tips, most notably to tighten up the upper back, get “supple” (lol) with the thoracic area and to be more explosive. Sounds reasonable. With that, here’s the workout. Decimated.

[u]A2G Back Squats[/u]
315 x 3
335 x 1
275 x 6

[u]Leg Extension / Seated Leg Curl Supersets[/u]
120 x 20 / 20
135 x 15 / 15
150 x 12 / 12
(LE) - 105 x 15 / 75 x 10 / 45 x 12
(LC) - 105 x 15 / 75 x 10 / 45 x 12

[u]Leg Presses[/u] (Same vertical one as last week, feet very high, fairly close, toes hanging off top.)
8pps + 50 x 15
8pps + 50 x 15
8pps + 50 x 15
8pps + 50 x 15
7pps x 20

[u]Partial Stiff-Leg Dumbbell Deads[/u] (Big stretches, no lockout, some bitch was mirin’ the whole time.)
100s x 12
100s x 12
100s x 8 (lower back nope)

[u]HS Extensions / Walking BW Lunge Superset[/u]
25ps x 20 - 12
25ps x 15 - 12

[u]Stretches (Hammies and Quads Both)[/u]

[u]Standing Calf Raises[/u] (Took these kind of easy. 3 second squeezes, 3 second negatives save the last set.)
215 x 12
235 x 6
135 x 12

No abs today. Didn’t feel like it.

30 minutes of poop stair climbing.

Fin.

36

What a day! Great sleep last night - that was nice. Got the weekend off - that’s even nicer. Wanted to have some fun today but not go overboard - and I most certainly did have “fun.”

With that…

Tris + Bis

[u]Lying DB Skullcrusher Extensions / Lying DB L-Extension Supersets[/u] (30 second rest times)
10s x 20 + 10
15s x 15 + 6
20s x 15 + 6
20s x 12 + 4
15s x 12 + 6
15s x 12 + 6

[u]Rope Pushdowns (Close to Body) / “Neutral Grip Bar” Presses[/u] (1 second squeezes of each / 3 second negatives for each.)
60 x 15 / 50ps x 10
60 x 12 / 50ps x 8
50 x 14 / 50ps x 6
50 x 13 / 25ps x 12

[u]Straight-Bar Pushdowns / Underhand 1-hand Cable Extensions[/u] (1 sec squeeze for both.)
60 x 20 / 20 x 10
60 x 15 / 20 x 8
60/40/20 x 12 / 8 + 8(bottom half partials) / 12 — 10 x 15

Stretches. Nasty Stretches

[u]LF Preacher Curl[/u] (3 second negatives, 1 second squeezes. omg dat blood doe. 30 second rest times)
100 x 6
80 x 6
70 x 6
50 x 8
30 x 10

[u]Tri-Set - Strict High-Incline Hammer DB Curls / K-Pipe Curls / Strict High-Incline Curls[/u] (Hammer - 3 second squeezes. K pipe - 2 second squeezes. All controlled negatives but not timed.)
30 x 8 / 20 x 8 / 30 x 6
30 x 8 / 20 x 4 / 25 x 8
30 x 6 / 15 x 8 / 20 x 10

[u]Preacher One-Arm Gnarly Strict DB Curls[/u] (5 fucking goddamn second negatives, 1 second squeeze. Sans the last set which was 3 second negatives, 1 second squeeze.) Also, no rest whatsoever other than alternating arms.
15s x 12
15s x 10
*15s x 10

Stretches

30 minutes of terrible HIIT stationary.

Weighed myself fully clothed, sweaty, with the iPod and shoes, and a gallon of water in me. Big number. Don’t care.

37

Today was fun. I drank a rather decent amount of potent craft beers yesterday and just kind of did whatever on my day off. Woke up fairly late today and had to bust some motherfucking ass in order to get home to watch football. Wanted to go a bit lighter today. I did. It was nice.

[u]“Other Pec Dec”[/u]
x whatever - x whatever and a lot of whatever just to get blood flowing, insignificant

[u]Low-Incline DB Presses[/u]
90s x 11
90s x 9
90s x 7
80s x 8 - 60s x 7 - 45s x 8

[u]LF Chest Press[/u]
165 x 12
165 x 12
165 x 12
165 x 10
(3 second negative, 1 second stretch) - 105 x 12 - 90 x 8 - 60 x 8

[u]Mid-Incline Chest Flyes to Chin[/u] (lol at chick mirin’, straight stopped what she was doing to watch mid-set.)
30 x 14
30 x 9
20 x 12
10 x 15

[u]Flat DB Flye / DB Press Superset[/u]
25s x 8 / 15
20s x 11 / 12
15s x 15 / 15
10s x 15(flyes only)

[u]DB Chest Stretch[/u]
55s x 45 seconds or something

[u]Seated DB Military Press[/u] (Shot high for these, will improve NT.) All bottom 1/2, touch delts
70s x 6 (very bottom-half reps. Wasn’t great - maybe 65s next sesh.)
60s x 8
55s x 10
45s x 15 - 35s x 15 - 25s x 20

[u]LF Flyes[/u] (“Squeeze” delts the entire time - 1 second squeeze at top. Fucking wtf)
20 x 30
30 x 20
40 x 15
50 x 15
60 x 15
70 x 12 - 50 x 7
40 x 18 - 20 x 15

[u]LF Military Press[/u]
50 x 50 (Seriously WTF burn)

No stretches, jabronies everywhere, time running low.

30 minutes of super ball-busting HIIT on the elliptical, due to a pizza I’m going to smash in a bit.

Going to be super bloof the next couple days.

38

Today was a total jam. Yesterday was fairly bizarre - I woke up my normal 7am (or so) time, ate my pre-workout meal… and went back to sleep. I don’t know what was going on, but my body was just straight-up telling me no. I ended up sleeping until around 11 or so, accumulating almost 13 hours of sleep. Felt very off the rest of the day, so I took a half-day vacation to get out of work early, get home, eat some food and rest up. Queue today, which went rather well.

DLs are starting to feel legit again. Still using very light weights but on my next blast I plan on really seeing where I can take my DLs and Squats again - I’d like to get back to my old numbers with a very, very improved form.

Back

[u]One-Arm Cable Rows[/u] (No time queues, just no rest times and big squeezes.)
105 x 12 - 90 x 7 - 75 x 6
105 x 8 - 75 x 8 - 60 x 6
75 x 12 - 60 x 8 - 45 x 10

[u]Conventional Deads[/u] (Deadpulls, closer stance + grip.) Did not approach failure on any set.
385 x 6 (Felt good, fuck it.)
405 x 3
315 x 10

[u]Assisted Pull-Ups[/u]
70overhand x 10
70overhand x 8
90wide x 6
110wide x 10

[u]Wide LF Rows / Dual LF Pulldown Supersets[/u]
135 x 15 - 175 x 12
135 x 12 - 130 x 15

[u]Dumbbell Pullover Drop Set[/u]
40 x 15
30 x 15
20 x 12 (bottom half partial) / x 12 (full)

Stretches

[u]Reverse Pec-Dec[/u]
15 x 30
30 x 20
45 x 20
30 x 20
15 x 20

[u]Face Pulls[/u]
120 x 12
120 x 12
120 x 12

[u]HS Shrugs[/u] (3 second holds - grip was shot, even with wraps.)
4pps x 20
4pps x 10
3pps x 15

30 minute butthole stairclimbing.

39

Well well. Was contemplating not doing legs today due to some lower back stiffness from deads yesterday — But, because I want to stick to my “pin/muscle” schedule (keeping this vague for obvi reasons,) I decided to go ahead and go for it. And went I did!

Wasn’t even planning on squatting, but I did. Oh… and did it AFTER pre-fatigues, unlike last week. Still felt great. Despite my lower back hating me for a short while afterward, today was a sign of good things to come. Loved it. Today went kind of like yesterday with the 315 - I had plenty more in the tank but decided to rack and boost the weight up a bit and give it a shot. Then, like a moron, I decided to do a Widowmaker set afterwards. wtf

Leg Domination (Lower volume.)

[u]Leg Extension / Seated Leg Curl Superset[/u] (No rest, big squeezes on every rep of both.)
30 x 50 / 30 x 30
45 x 50 / 45 x 30
60 x 50 / 60 x 30
75 x 50 / 75 x 30
90 x 50 / 75 x 30 (Holy fuck)

[u]A2G Back Squats[/u]
315 x 6
335 x 3
225 x 20 (ommmgggggg)

[u]Lying Leg Curl / LF Leg Press Nasty Balls Superset[/u] (NO rest times.)
80 x 20 / 425 x 20
80 x 20 / 425 x 20
80 x 14 / 425 x 20
70 x 15 / 425 x 20

[u]Walking DB Lunges[/u] (These actually really bothered my lower back, weird.)
40s x 10
40s x 8
BW x 15

Stretches, lots of stretches and foam rolling.

[u]Seated Calf Raises[/u] (1 sec squeezes on all sets)
2pps x 10
2pps x 10
2pps x 8 - drop 1+25ps x 7 - drop 1pps x 10 - drop 25ps x 15

[u]Weighted Ab Poop Machine Fuck[/u] (5 second negatives, huge squeezes)
140 x 6
130 x 6
100 x 10
70 x 15

30 minutes of pretty solid elliptical cardio - not really LISS or HIIT actually. Tons of asses to look at, nice.

40

Damn, awesome Squatting considering the pre-fatigue and not going heavy in awhile. Good shit man.