A Different Breed of Killer

Training Training Logs
61

Well well, here we are again Leg Day.

Today was pretty motherfucking awesome. Poor guy came up to me right as soon as I took over the Power Rack, and he set up in the half rack right next to me. Dude was doing 95-135 for (tough) sets while I was squatting but was seriously jocking and mirin’ all over my shit between his sets. Oh well.

And - my sister recently got into lifting in the last 6-12months or so. She’s had me give her a lot of guidance and what not but her boyfriend lifts, I guess, and is pretty goddamn retarded. Spouting off shit like: - Going full range of motion on squats in bad for you. - Using partial ROM for chest is bad for you. - DLs don’t count if you use straps. Errrrr… ok. So anyway, he wants to lift with me sometime but thinks I won’t be able to “make it through” his workouts. (lol?) Dude is like a 225 bencher / maybe 315 squatter (for half-reps) and sub-400 DLer. But refuses to eat or listen to his brother who put up a 1,700+ total just out of high school about the same things I’m saying! Ok guy.

Leg Volume Death

[u]Pre-Exhaust Leg Extensions and Leg Curls[/u] (I’ll just fucking list all sets, w/e.)
30 x 50 - 30 x 30
60 x 40 - 60 x 25
105 x 20 - 105 x 15
150 x 10 - 150 x 8
210 x 12 - 210 x 12
150 x 12 (drop to 105 x 12) - 150 x 12 (No drop for hammies.)

[u]A2G Back Squatz[/u] (No LB pain, period.)
365 x 4
325 x 7 (This set was a little misleading. It wasn’t this hard but I didn’t unrack it quite right.)
315 x 8

[u]Unilateral HS Plate-Loaded Leg Press[/u] (Toes hanging off top / inside stance.)
8+25ps x 8 (3 second negatives)
8ps x 10
8ps x 8 - 6ps x 12

[u]LF Squat Machine / Leg Extension Superset[/u]
310 x 25 - 150 x 8
310 x 20 - 135 x 6 (omg)
310 x 18 - 75 x 10
235 x 30 - 45 x 20

Quad Stretch

[u]DB SLDLs[/u] (Constant Tension, a la Zraw / JM.)
120s x 12
120s x 10
120s x 8

[u]Lying Leg Curl - Good Girl Bad Girl Superset[/u]
110 x 12 - 130 x 12
90 x 12 - 110 x 12
70 x 15 - 90 x 12

  • Just leg curls -
    70 x 15 - 50 x 8 - 30 x 10(bottom) / 10(top) / 10(full)

Hammie Stretch

[u]HS Seated Calf Raises[/u]
2+25ps x 6 (This was fucking heavy.)
2ps x 10
1+25ps x 12
(Close stance - Wider stance)
1ps x 20 - 1ps x 8

Hanging Leg Raises + Weighted Ab Machine Stuff

30 minutes fun cardio

62

Dat arm day doe

Arms

[u]V Pushdowns[/u] (These are literally hand-numbing. Very strict.)
Lots of warm-ups and reps
120 x 15
130 x 12
110 x 12
100 x 10 - bottom half x 5

[u]Flat DB Skullcrushers[/u]
35s x 10
30s x 12
25s x 15
25s x 15

[u]Mid-Incline DB Skullcrushers - Rope Pushdowns Superset[/u] (Spread the rope, close to body.)
20s x 25 - 60 x 12
20s x 18 - 50 x 8
20s x 16 - 30 x 15

[u]Straight-Bar Pushdowns[/u] (Strict)
90 x 18 - 50 x 10 - 30 x 12?
40 x 10top - 10bottom - 10full

Stretch

[u]LF Preacher Curls[/u]
120 x 5 (heavy)
100 x 9
90 x 8
70 x 10/5/4 (DC RP technique.)

[u]Mid-Incline Strict DB Hammer / Mid-Incline Strict DB Curls[/u]
35s x 10 - 20s x 6 (3 second negatives)
35s x 8 - 15s x 6 (3 second negatives)
(Flip order - DB Curls then hammers second.)
25s x 10 - 25s x 5 (3 second negatives)
20s x 9 - 20s x 5 (3 second negative)

[u]HS Preacher Curls[/u] (30 seconds rest between all sets.)
45 x 12
45 x 8
45 x 7
25 x 12
25 x 9

[u]High-Rep Rope Curl Finishers[/u]
50 x 25
60 x 20 - 40 x 8

Stretch

No cardio/time.

63

Today started with a hell of a lot of promise, but during the cable flyes for some reason my right shoulder was like lol nope. So, that was lame. I tried doing DB presses and it felt HORRIBLE. Decided to just do some light lateral stuff and work on it at home. No point in being stupid.

Chest + Meh Shoulders

[u]Pec Dec Pre-Fatigue[/u]
Lots and lots

[u]Incline DB Presses[/u]
100s x 11
100s x 9
90s x 9
80s x 10

[u]LF “Kick-out” Chest Press[/u] (Sets will be described individually.)
DC-Style Rest Pause
195 x 14 / 7 / 4
3-second negative / 1 second stretch
150 x 8
Drop set, final set was 3 sec neg/1 sec stretch and then normal reps
135 x 15 - 105 x 8 - 75 x 4 / 6

[u]Mid-Incline Cable Flyes to Chin[/u] (Trouble began on first set.)
40 x 10
30 x 10
20 x 12
10 x 15

[u]Flat DB Flyes[/u] (3 sec negative - 3 second stretch + normal reps)
15s x 10 / 10
15s x 10 / 5 (owwww)

Stretch

[u]LF Lateral Machine[/u]
20 x 50
20 x 30
30 x 30
40 x 20
40 x 20 - 30 x 15 - 20 x 20

[u]Standing Super Strict DB Laterals[/u] (“Reaching out”)
10s x 18
10s x 10

Stretch

HIIT

64

Oh boy. So the shoulder thing that happened the other day was way, waaaay worse than I thought. I’m giving it time with warming, ice, and gentle massage, but damn. It’s so bad I can’t even do basic, rudimentary tasks like hoist the gas pump - take a shower without pain - do much without pain period. So, we’ll see. I obviously took yesterday off to let it chill. Going to be very careful here.

That being said, today was wonky. Not a lot of sleep last night (I’m a pretty sleep-dependant person,) the shoulder issue and my lower back being a total dickhead combined to make things a little rough around the edges. Did not go full extension on rows and most width stuff bothered my shoulder. Uncool. Also skipped rear delts (obvi) and traps too.

Back

[u]One-Arm Cable Row[/u]
30 x 15
45 x 15
60 x 15
75 x 15 - 15 x 20

[u]Conventional DLs[/u] (Second set was not to failure.)
465 x 3
405 x 5

[u]Wide LF Row Machine[/u]
210 x 12
210 x 10
180 x 7 (3-second negative)
150 x 9 (3-second negative)
135 x ??? A lot probably

[u]HS High Rows[/u]
3pps x 12 (One-Handed)
2pps x 12 (Two-Handed)
1pps x 15 (Two-Handed, 3 second negative-3 second concentric)

[u]Pulldowns (Mid-ish Grip)[/u]
90 x 15 (3 second negative)
60 x 15 (3 second negative)
45 x 25 (Normal reps)

Cardio, 30 minutes

65

Blech. Hit arms two days ago - forgot to log here but it was solid, arms felt like they were going to explode, etc. The usual.

Today, like a total moron I decided to go in for chest and shoulders. My shoulder waaaay isn’t right yet but nope, I’m an idiot.

It went very poorly, I somewhat hit chest, did no shoulders, then did cardio.

On a positive note, even through the rather substantial pain I pressed the 110s for 6 on incline DBs, then 100 x 10 after that. So that was alright.

66

Boom - fin.

Deadlifting today, felt great. Bar was flying up. I had 475 on the bar and I killed the first rep - this was going to be a 4-5 rep set or so. Second rep flew up but INTENSELY halfway through the rep something happened to my back and I had to drop that fucker quickly. Had go lean against a wall in a squat position for minutes just trying to stretch it. It was bad. Really bad. I think I didn’t pull the bar against me hard enough on the second rep, ugh.

So there it is. I’m going to call this little shindig right here and be about the cruise lifestyle for a period of time. Going to really hone in on mobility and agility work, get healthy, deload for a week or so and use new, higher weights for faster-paced workouts for a change again. Probably going to put the foot on the brake pedal with eating, go more IF-style for a while and recoup some.

So, bummer that it had to happen this way but when all is said and done it may be decent long-term. Plus, early December/late November I’ll be playing something really exciting, so things should be rolling then.

This log will likely be mostly dormant until then. I bid this adieu.

67

Minute update - Though I had herniated a disc with last weeks’ stint. Turns out it slipped and pinched a nerve. Unfortunately, it was bad enough to force me to not even leave the house (including work) until today.

So, that sucked. Anyway, cruising and taking it easy for a little while as mentioned in the prior post. Luckily not out for an extended period of time, though. :sunglasses:

68

I hate you have to deal with all those nagging issues, dude. Glad you’re being positive and smart with it though. Good luck with recovery.

69

[quote]Spidey22 wrote:
I hate you have to deal with all those nagging issues, dude. Glad you’re being positive and smart with it though. Good luck with recovery. [/quote]

No doubt brotha. BTW - looking really good in the new avi man. Must be dat backloading anabolico. :wink:

I learned a few years back that I have a little porcelain body, so not much surprises me these days. Just gotta keep trucking forward whenever I can!

70

Unlucky with the injuries mate, do the sensible thing and don’t rush back to it before you’re ready. Working on mobility/agility sounds like a good idea.

71

[quote]lemony2j wrote:
Unlucky with the injuries mate, do the sensible thing and don’t rush back to it before you’re ready. Working on mobility/agility sounds like a good idea.[/quote]

No doubt. This is a marathon after all, and I don’t want to be one of those 35+ guys seriously regretting not being more adamant about mobility and stuff while younger.

On the plus side, I had an okay workout today given the circumstances. Hadn’t done cardio or barely anything at all for the last week. The most pain I got was getting on and off machines, interestingly enough. And cardio.

Didn’t do a whole other than incredibly high rep sets (many of them) and whatever else. Anyway, on I go.

72

Quick little update - despite the slipped disc issue 13 days ago, went and squatted 365 x 3, 315 x 8 A2G with no issues whatsoever today, after pre-fatigue. Neither set approached failure. Considering the issue plus now that I’m cruising, I’m cool with it.

Biggest issue right now, incidentally, is still the shoulder thing from 4-5-6 weeks ago. It’s a real challenging bastard, and I’m going through hell to rehab it up. I need to swallow my bro-pride and lift lighter until it’s better.

73

Alright, as the eloquent and deep Cannibal Corpse once said - The Time to Kill is Now.

I guess I’ll address a few thing first of all, so may the epic post ensue:

  • Blast started yesterday. I will not go into specifics for very obvious reasons but - If I were to be doing something I’d probably be using the widely accepted “base” compound at 350/week, and the “God” compound also at 350/week. Something that starts with an A will be used at .5 EOD, and I’ll keep a close eye on things. Seems the last time it was actually a bit much and I lost some sex drive. So, I’ll monitoring that closely and if push comes to shove may even invest in a P r a m i type of thing to help keep that in check. Hopefully it will not be needed. Both compounds would probably be the longest-acting ester as well (En.)

  • At first I thought cruising was going to suck, but it didn’t end up being half bad at all. I know I’m being a little reckless with only a ~5 weeks back-off, but after this blast I will be taking at least 12 weeks, keeping up on blood work and obviously getting everything under control. I managed to hit a couple PRs during the cruise, too.

  • Mobility and everything related has become a priority. Unfortunately, I was a little careless with my rotator cuff issue (that happened before my slipped disc,) and it’s STILL plaguing me. This week I’m probably going to skip chest + delts altogether and hope they’re rebounding next week, by the time things start rolling along. (FTR I have barely even been able to train either since. My own fault.)

  • Goals coming up: 495 squat for at least one, good clean rep to bare-minimum parallel, and I do believe this time I’m going to work on shedding some fat, unlike last time. I want to come in at the best 220-225 I’ve ever had. On a plus note, I hope I’m not jinxing anything but I’ve been hanging with a girl who is pretty cool, and if she sticks around that’d be a great way to score extra cardio sessions. :wink: I’m sure my libido will be absolutely out of control.

So — today was legs. I made a decision to go ahead and see how it would shake down… I definitely hit legs with REALLY high volume on the 15th… four days ago, lol. I was going to just come in and move around a bit, nothing too crazy, but the ego and the pre-workout guided me to chase bigger things. Bad idea - MMC was completely off, my hammie was bothering me and it just wasn’t a very good day. I still hit parallel on my squats (and a PR, I guess,) but I regret not just doing something like 3plates for high reps, 2plates for reps, etc. Ah well. Starting next week, split will be as follows (Thanks to eBomb for the help here:)

Monday - Legs
Tuesday - Arms (Heavier, slower)
Wednesday - Chest + Shoulders
Thursday - HIIT
Friday - Back / Rear Delts
Saturday - Arms (Light)
Sunday - Off

Clearly arms a priority here. With awful insertions, I need to really fuck some shit up to make them look halfway decent. I suppose loose skin all over doesn’t help either. Boo. But that split will help to keep hitting nasty volume but will disallow me from being bull-headed and not resting enough.

On that note, legs: (at 6:30 in the morning, not enough calories yesterday and about 4 hours of sleep last night.)

LEGS (Low Volume)

[u]Leg Extension / Seated Leg Curl Pre-Fatigue Supersets[/u]
Lots and lots, only thing worth mentioning is:
LE - 210 x 15 / 150 x 8 / 90 x 8
LC - 210 x 10 / 150 x 6 / 90 x 6

[u]Back Squats[/u] (Couldn’t find a good position on my back today, either. Felt a little too high or just not quite “there.”)
385 x 2
365 x 2 (This was really weird, just stopped but had pleeeeenty more.)
275 x 12 (Constant tension, no lockouts, a2g obv)

[u]LF Squat Machine / Leg Extension Supersets[/u]
325 x 30 / 150 x 7 (1 sec squeezes on all LE sets)
325 x 22 / 135 x 8
325 x 20 / 120 x 10 - 90 x 6
325 x 20 - 265 x 5 lol / 90 x 8 - 60 x 10 - 30 x 20 (with lots of partials and blah)

DC Quad Stretches

[u]Dumbbell SLDLs[/u]
115s x 15
115s x 10
110s x 10

[u]Lying Leg Curls[/u] (About 30 sec rest)
130 x 10
110 x 8
90 x 10
70 x 15 - 30 x 10/10/10 partials

DC Hammie Stretches

Some random calf shit

Cardio

Here’s to looking ahead.

74

Mmk. Still nothing to report (I don’t anticipate there to be anything for at least 1-2 weeks here,) and I don’t look like Phil Heath yet.

I’m kind of hybrid splitting this week, and going to take a few extra rest days to get up to steam fully. Libido seems a little spiked yesterday but I’m sure that was 25-year old bro libido more than anything.

Very light arms today. Figuring out what exercise I want to employ and how splitting arms between heavy and light moving forward. Today gave me a little better and clearer picture, so that’s good.

Arms (Light) *Note - Most rest times were 30-45 sec tops. Really fast.

[u]V Pushdowns[/u] (These will be reserved for heavy day.)
Lots of rep warm-ups
120 x 20
100 x 18
90 x 16
80 x 16 - 60 x 10 - 40 x 8/8/8 (partial/partial/full)

[u]Military Press (Seat) DB L-Extension / MP EZ Bar Skullcrushers[/u]
25s x 12 - 45 x 12
20s x 10 - 45 x 10
15s x 20 - 45 x 10
(Just L extensions)
15s x 13 - 10s x 20

[u]Rope Pushdowns (Very close to body, elbows flared) - Standing Rope Overhead Extensions[/u]
40 x 15 - 10 x 12
40 x 15 - 10 x 10
30 x 18 - 10 x 6 fml

Extreme Stretch

[u]HS One-Arm Preacher Curls[/u]
Lots of rep warm-ups
40 x 12
40 x 8
30 x 12 - 20 x 12
20 x 15 - 10 x 20

[u]Mid-Incline Uber Strict DB Hammer Curls[/u] (Shoulders always touching bench, 1 second squeezes, 3 sec negatives)
30s x 11
30s x 8
25s x 9
25s x 7 - 20s x 5 - 15s x 8 - 10s x 10

[u]LF Preacher Curls[/u] (So lol here, I couldn’t even budge what’s normally light on here.)
40 x 21s
30 (1.5 reps) x 13
30 x 10
30 x 9 - 20 x 9 - 10 x 10/10/10 (partial/partial/full)

Extreme Stretch

Stairclimber.

75

480×640 65.5 KB

Yeah, after seeing this pic earlier (no pump) I’ve definitely decided that it’s time to suck it up and cut. I now have some good resources for doing so. First 6 weeks I will not be using any assistance (Hypothetical Terminator 3 with CLEaN,) but will the final 6 depending on how my body is dealing with the God in me.

76

Well, first off, it’s not placebo and it’s not from outlying circumstances but my hormones are getting a little wobbly. I seem to have a faster “activation” time for compounds than others do, and I’m feeling some of the exogenous influence work on me. Yesterday I almost blew up at my boss, my girl, and a friend. That’s NOT me, I’m one of the more happy-go-lucky people I know. But, I’m wrapping my head around the need to stay level-headed even more now, and I pray I’ll be able to stay ahead of the issue moving forward.

On that note, I’ve been working hard on my weird hammie-thing and the ever-present rotator cuff. Slowly but surely. Today was back day, and I’m going to take the next two days completely off (except maybe cardio tomorrow or Sunday) in order to get right for the new split on Monday. Today was a good day - went fast but didn’t get too illy with anything in particular.

BACK + REAR DELTS

[u]Dumbbell Pullovers[/u]
(Lots of warm-ups + Mobility)
65 x 15
60 x 12
50 x 15 - 35 x 10

[u]DB Supinated Grip JM/eBomb Rows to hip[/u] (1 sec squeeze, not dead-stop.)
125s x 14
125s x 12
125s x 12 (only rest was alternating arms) - 125s x 8

[u]HS High Row[/u] (One hand / two hand / two hand)
3ps x 12 - 2ps x 7 - 1ps x 12
3ps x 12 - 2ps x 7 - 1ps x 12 / 12 / 12 (DC-style RP)

[u]Cable V-Rows[/u] (Huge stretches, 1 second squeezes)
195 x 9
210 x 7
210 x 7 - 135 x ???

[u]Assisted Pull-ups[/u]
Not worth mentioning. Wraps were damn near broken, wrist was bad, and these were bad on the shoulder. Three sets.

[u]HS Pulldowns[/u] (30 second rest between sets, 3 sec negatives / normal reps)
1ps x 10 + 6
1ps x 8 + 6 (Stopped. Carpal tunnel from hell on left wrist.)

[u]Kayak Rows[/u] (Maybe 30-45 sec rest between sets)
50 x 18
40 x 20
30 x 30

[u]Low-Incline Reverse DB Flyes[/u]
Pyramid up
25s x 15
25s x 10
20s x 12
20s x 15 (wtf?)
15s x 15
15s x 15
10s x 15

[u]HS Shrug[/u]
Stuff and reps and more reps and stuff

Stretches

Cardio

Blah

77

Today was a massive steamer. Dehydrated - my family did its Thanksgiving yesterday and I passed out for like half the day. Forgot to get anything more than probably a gallon of water in me which isn’t cutting it. Shit.

Also, still having some kind of odd issue near my knee on my left side, but focused more on the outside of my calf. It reaches a point on every descent I get tentative about the issue (I can feel it,) so today I did really slow, timed ROM reps and it was fml. Hopefully soon I can work through and move back on to squatting heavy.

About the only thing work nothing were the tempo squats, done as:

(3 sec descent) 365 x 4
(3 sec descent, no lockout) 315 x 8
(3 sec descent, no lockout / no lockout / no lockout)
275 x 8 - 225 x 6 - 135 x 12

Skipped calves and abs entirely. Weird day.

78

Ah, a much better day indeed. Everything felt pretty good today, as it was my first heavy arm day. I’m still tinkering but I liked the general feel of it.

‘Heavy’ Arms

[u]V Pushdowns[/u]
Lots x lots of warm-ups
140 x 15
150 x 12
160 x 10
130 x 15 - 90 x 8 - 60 x 10

[u]Low-Incline DB Skullcrushers[/u]
40s x 12
40s x 10
40s x 10
40s x 10 - 15s x 15 (bottom 3/4 partials)

[u]HS Dips[/u] (Very uneasy about these, but they felt okay for now.) *All were 1 second squeeze, 3 second negatives.
3ps x 10
3ps x 10
2ps x 12 + 3
1ps x 30 (repped)

Extreme Tricep Stretch

[u]LF Preacher Curl[/u] (Very controlled negative, 2-3 sec)
110 x 6
100 x 7
90 x 6
60 x 8 + 3 (rep)

[u]Rope Curls[/u] Strict
150 x 10
160 x 8
140 x 8
110 x 11 - 70 x 8

[u]One-Arm HS Preacher Curls[/u] (All 3 second negatives)
30 x 9
30 x 9 - 20 x 10
30 x 8 - 20 x 6 - 10 x 15 (reps)

Extreme Bicep Stretch

Cardio

Really, really hoping my shoulder is feeling up to tomorrow’s chest/shoulder day. Not looking good.

79

Starting to feel pretty strong. Shoulder was bothersome today. Not sure how I’m going to move forward, contemplating dropping chest + shoulders for the most part for like a month.

Chest + Shoulders

Pec Dec Light Warm-Ups

[u]Incline DB Presses[/u]
110s x 6.5
100s x 8 (I think, or 10)
90s x 8
75 x 11 - 45 x 10

[u]LF Chest Press[/u]
225 x 12
225 x 11
225 x 7
165 x 17 - 105 x 13

[u]Pec Dec Hard Isolations[/u]
60 x 12
45 x 13
45 x 12
30 x 20/20

No Stretch

[u]LF Lateral Raise Machine[/u]
110 x 15
110 x 15
(Very little rest on out)
100 x 12
80 x 12
60 x 10
40 x 8

[u]Strict DB Seated Laterals[/u]
20 x 13
15 x 13
15 x 15

Whatever. Did more than I probably should have. 30 min stairclimbing as well.

80

[quote]SSC wrote:
Today was a massive steamer. Dehydrated - my family did its Thanksgiving yesterday and I passed out for like half the day. Forgot to get anything more than probably a gallon of water in me which isn’t cutting it. Shit.

Also, still having some kind of odd issue near my knee on my left side, but focused more on the outside of my calf. It reaches a point on every descent I get tentative about the issue (I can feel it,) so today I did really slow, timed ROM reps and it was fml. Hopefully soon I can work through and move back on to squatting heavy.

About the only thing work nothing were the tempo squats, done as:

(3 sec descent) 365 x 4
(3 sec descent, no lockout) 315 x 8
(3 sec descent, no lockout / no lockout / no lockout)
275 x 8 - 225 x 6 - 135 x 12

Skipped calves and abs entirely. Weird day.[/quote]

These are still good numbers to be squatting especially with the injured back and the knee situation. Go easy and don’t rush into it, maybe swap the heavy squats for some mountain dog type stuff on a leg press or hack squat…?