A Different Breed of Killer

Training Training Logs
101

Welp, I am fucking on right now. Maybe it was because I moved past my emo shit - maybe it’s because I just had the absolute greatest lay of my entire life - maybe it’s because my hormones are finally in check. Don’t know, don’t care, ready to run shit.

Despite only having a, uh, partial back workout (if you even want to call it that,) I decided to just skip it this week, and let it wait until next time. Besides, my arms are in much more dire need of work than my back is. Wanted to bump volume up a bit today, because fuck it bro.

Light Arms (With more volume - Very little rest between everything all day)

[u]One-Arm Underhand Cable Pushdowns[/u] (Big ass squeezes unless noted otherwise.)
10 x 20, 20 x 15, 30 x 17
40 x 10
30 x 15 (normal reps)
30 x 13 - 20 x 8 (squeeze / reps)

[u]Overhead Rope Attachment Cable Extension[/u] (This and next exercise, major focus on keeping elbows in.)
40 x 9
35 x 9
30 x 11
30 x 11 - 20 x 10

[u]Low-Incline DB Skullcrushers[/u]
35s x 14 - 25s x 7
35s x 10 - 20s x 10
30x 12 - 20s x 10 - 10s x 15

[u]Rope Pushdowns[/u] (Close to body, big squeeze/flare, ouch.)
70 x 30
50 x 30
30 x 50

DC Stretches

[u]Strict Standing Alternating DB Curls to Eye/Forehead Level[/u] (Glad I finally “get” these. Awesome pumps, but for real these were gnarly strict.)
10s x 20 - 15s x 15 - 20s x 12 - 25s x 8 - 30s x 4
35s x 10
35s x 8 - 25s x 6
35s x 8 - 20s x 6
30s x 10 - 20s x 7 - 10s x 10 (Final set was leaning downward, very isolated.)

[u]Strict Straight Bar Cable Curls[/u] (Decided I don’t like these. Probably dropping for the foreseeable future.)
100 x 12
90 x 12
80 x 10 - 70 x 6
60 x 12 - 40 x 12

[u]Close-Grip One Arm LF Preacher Curls[/u]
40 x 12
40 x 11
40 x 8 - 20 x 12
30 x 12 - 20 x 15 - 10 x 10(slow)/10(rep)

[u]Rope Cable Curls[/u]
90 x 14
80 x 12
70 x 13
50 x 20

Stretches

Light, easy cardio because it’s likely I’ll be doing legs tomorrow. I would just wait 'til Friday but I have a social event later at night and would really prefer not to be total zombie mode.

102

Wanted to get 315 x 20 today. I did not. Disappointed. Even did less pre-fatigues but ugh. Starting good morning’ing the weight and whatever.

Legs

[u]Leg Extensions - Seated Leg Curl Superset Pre-Fatigue[/u]
30 x 30 - 30 x 20
75 x 30 - 75 x 30
120 x 15 - 120 x 12
165 x 12 - 165 x 8
180 x 20 - 180 x 12
105 x 20 - 105 x 20

[u]Back Squat[/u]
315 x 12
315 x 8
355 x 3

[u]DB SLDL[/u] (Ow lower back)
125s x 12
125s x 8
100s x 10

[u]Lying Leg Curls[/u]
110 x 8 (5 second negatives) - superset with walking BW lunges x 20 reps
100 x 14
90 x 12
80 x 12 - 60 x 6 - 40 x 6

Ham Stretches

[u]Leg Extension / LF Leg Press Machine Supersets[/u] (fuuuuu, leg extensions were really slow with huge squeezes)
135 x 15 - 395 x 30 - NO REST- 135 x 10 - 395 x 30
105 x 8 + 7(reps) - 395 x 30
105 x 8+7 - 75 x 6 - 45 x 20 — 395 x 30 - 295 x 30 - 195 x 50 ugh

Stretches

Whatever random calf shit

Skipped abs because I was bullshitting

Sucky ass HIIT

103

Aiiiight then. Another slow morning waking up (which I’m okay with, given the recent bout of wicked insomnia.) But, once the ball got rolling things were pretty smooth. Now, the shoulder is still not so very good but it’s definitely making progress and going in the right direction. Considering I can do some light pressing now, I’m happy.

Other notable things - definitely dropping the BB incline, unless I’m doing sets towards the end of a chest day with 135 or so. I am now remembering all the issues that arise when I try to do BB presses and am going to be proactive about it. I know I’ve said this a thousand times, but I’m going to lighten the load up and go with higher reps for a while on chest. Pretty solid day overall.

Chest + Shoulders

[u]Pec Dec[/u]
30 x 25 - 45 x 20 - 60 x 15
75 x 15 - 45 x 15

[u]Incline BB[/u] (Constant tension, no lockout, ~"1 from chest. Hate it, done with it.)
185 x 10
205 x 4 (nope)
135 x 20 / 8 (like 30 sec rest)

[u]LF Chest Press[/u] (These are getting tired as well. Big changes coming methinks.)
262.5 x 6
255 x 6
210 x 11
180 x 13

[u]Low-Incline DB Press[/u] (Minimal rest, same form as incline BB.)
(80s too heavy, lol, only 3 reps)
65s x 9
60x 10
55s x 12 - 45s x 10 - 35s x 15

[u]“The Other Pec Dec”[/u]
75 x 12
75 x 12 - 45 x 8
60 x 15 - 30 x 15
45 x 20 - 30 x 20 - 15 x 30

Actual light chest stretch today, NICE!

[u]Strict Seated Lateral - Strict Seated Bent over Lateral - Seated DB Military Press Supersets[/u]
10s x 15 / 15 / 15
15s x 15 / 15 / 15
20s x 15 / 15 / 15
25s x 11 / 12 / 22
20s x 12 / 15 / 25
15s x 15 / 15 / 30

[u]LF Lateral Raise Machine[/u]
100 x 16 - 60 x 12
80 x 15 - 50 x 10
70 x 15 - 40 x 10
60 x 20 - 30 x 15

Delt Stretch

Easy Peasy Cardio :slight_smile:

104

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And, the periodic pic update: Waist down 1/2", to just under 36" but I am UP 5 lbs to 245. Cool. (Still plenty of time before fat burners and other things are introduced.)

105

You’re gaining weight on a cut? That’s awesome! haha

Arms look joocy as fuck dude, you’re definitely hitting your stride with everything. Good job.

106

[quote]Spidey22 wrote:
You’re gaining weight on a cut? That’s awesome! haha

Arms look joocy as fuck dude, you’re definitely hitting your stride with everything. Good job. [/quote]

Thanks brotha - I’m doing my best here. A few set backs and weird things along the way, but here’s to looking forward! :slight_smile:

(PS not nomming down on Christmas cookies all day is destroying my soul.)

107

Oh man. What an effing night. So - thought I was going to miss my sisters’ 30th birthday (we are incredibly close) because of work, but my bro from work TOTALLY saved the day and covered my ass. Got up to have fun, have some drinks and smash an amazing cuisine of some ridonkulous meats. Then, a girlfriend from work was having her 21st birthday in a different city so I continued the fun down there and it was an absolute riot.

At the expense of sounding like a humblebrag, I was the absolute life of that place. Between my karaoke jams (most notably Fuck Her Gently, obviously,) dancing and knowing a shiiiit load of people there, it was an excellent time. I got motorboated two times, once by a complete stranger. Ass and arm grabs all night, and I seriously had to keep bouncing my tits for the bartender to get drinks. That was fun and all but I’m actually seriously starting to get sick of everyone (even girls) only wanting to talk about my body and lifting. It was really cool and like “omg I’m getting to the upper pantheon!” but now I just deflect at every opportunity. Side note, got my eye on this chick (which was a primary reason I went to the second place,) went for those digits later and got half-denied. She’s gonna make me work for it. Ohhhh shit, a challenger awaits. Ok.

Today’s workout was fueled by excessive meat, alcohol, and a bunch of peanut butter hershey’s kiss cookies I smashed on last night all drunk when I got home. The workout was fucking AWESOME though and people were mirin’.

Heavy(ish) Arms, Volume(ish) too

[u]Wide-Grip Straight Bar Cable Pushdowns[/u]
140 x 15
120 x 15
100 x 18
90 x 20 - 50 x 12

[u]Rope Overhead Cable Extensions[/u] (These are always 1-armed btw)
45 x 7
40 x 9
40 x 8
40 x 8 - 30 x 6
30 x 13 - 20 x 15

[u]Low-Incline DB Skullcrushers[/u]
35s x 12
35s x 12
35s x 11
35s x 11 - 25s x 6 - 15s x 10

[u]Standing L-Extensions[/u]
15s x 15
15s x 15 - 10s x 25

Extreme Stretches

[u]One-Arm HS Preacher Curls[/u] (This chick was clowning me during these)
55 x 7 (3sec negatives)
55 x 5.5 (3sec negatives) - 40 x 10
40 x 7 (3sec negatives) - 30 x 12 - 20 x 14

[u]Standing Strict DB Alternating Curls to Foreheadish[/u] (Very isolated)
25s x 15
25s x 10
25s x 10

[u]LF Preachers[/u] (omg pump was comical, these were silly.)
70 x 8 could barely flex, legitimately
50 x 12
50 x 10 - 30 x 12
30 x 15

[u]Rope Hammer Curls[/u]
130 x 9
120 x 9
100 x 12
80 x 12

[u]DB K-Pipe Curls[/u]
20s x 18
20s x 15
20s x 15 - 15s x 12

Stretches

Shit balls stairclimbing

108

Working out was a bad idea. My body and brain were pretty tired today and I was just stubborn. Left like halfway through - so that’s now two botched back workouts. I really am definitely only doing cardio tomorrow, and I’m tempted to just take like three days off in a row, maybe four. I don’t know. My shoulder is so bad again. Joints are achy. But I’m also pretty tired in general today from moving.

No cardio either. Just going to lay low on calories.

109

Had an amazing damn leg day today. Wasn’t able to write down because I unexpectedly had to work. Should probably be hitting arms or tomorrow.

110

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Morning weight is just a hair under 245, but I am really cool with how I’m looking now.

Another great workout. Light arms today, probably the way they were supposed to be. Incredibly small rest times between all sets.

Going to be conservative today and go absolutely HAM on some homemade pizza and Christmas cookies tomorrow.

Light Arms

[u]Underhand One-Arm Cable Tricep Pushdowns[/u]
10 x 30
20 x 30
30 x 20 - 20 x 15 - 10 x 20

[u]LF Tricep Extension Machine[/u] (One Armed)
40 x 12
40 x 12
30 x 16 - 20 x 16
20 x 20

[u]Low-Incline DB Skullcrushers[/u] (Felt really sexy today)
35s x 15 - 20s x 11
35s x 12 - 25s x 8
30s x 13 - 15s x 13

[u]Rope Pushdowns[/u] (Really close to body, huge flair.)
40 x 25
30 x 25
30 x 25 - 20 x 12

Extreme Stretches

[u]LF Preacher Curls[/u]
20 x 30 - 40 x 15 - 60 x 10
80 x 15
80 x 11
70 x 10
60 x 11 - 30 x 11

[u]Standing Strict Alternating DB Curls[/u]
25s x 15 - 20s x 8 - 15s x 8
30s x 10 - 25s x 5 - 15s x 10 (Bent over, strict for last set)
15s x 12 + 8 (Bent over, strict)

[u]DB Preacher Hammer Curls[/u]
25 x 15
25 x 10
25 x 11 (?)
25 x 10 - 20 x 10 - 15 x 10

[u]Mid-Incline Strict DB Curls[/u]
20s x 15???
15s x ??? idk didn’t even write down

Stretches

30 minutes LISS

Good day. :slight_smile:

111

The above is one of the best pics I’ve ever seen of you dude, congrats on all the progress. Seriously impressed.

112

[quote]Spidey22 wrote:
The above is one of the best pics I’ve ever seen of you dude, congrats on all the progress. Seriously impressed. [/quote]

Sheeeit, thanks man, really means a lot. Hope you’re having a Merry Christmas!

(BTW totally had like 15 cookies last night and probably 20 Reese’s little cups, and woke up looking even a little leaner this AM. lol?)

That will definitely NOT be the case tomorrow though, fml.

113

Alrighty. I was being pretty conservative with fucking off diet-wise tomorrow until I had an incredibly potent edible and went to town on a bunch of bullshit. Physique wasn’t utterly destroyed today but I’m pretty bloaty. Shoulder pump may have been the most painful one of my entire life. But, all things considered shoulder pain (the actual bad pain) was pretty minimal. Sexy workout.

Going to work later today to make seriously triple time dollars - It’ll be a nice $300-$350 dollar day today. Helps for the next blast. :slight_smile:

Chest + Shoulders

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

[u]Low-Incline DB Presses[/u] (Bottom 3/4 ROM, super good but felt bitchy because of weight/reps.)
100s x 10
100s x 7
90s x 8
80s x 11 - 50s x 15

[u]LF Chest Press[/u]
255 x 7
210 x 12 - 165 x 7
195 x 10 - 135 x 10
120 x 25

[u]Low-Incline DB Flyes[/u]
25s x 20
25s x 20
25s x 20
25s x 15 - 15s x 12???

[u]Flat DB Presses[/u] (Ow)
40s x 20
30s x 30? - 20s x 30??? idk

Extreme Chest Stretches w/ 35s - didn’t feel great.

[u]Low-Incline Reverse DB Flyes[/u] (Strict, thumbs down, big bend at elbows.)
10s x 20 - 15s x 15 - 20s x 10
25s x 18
25s x 14
25s x 12
15s x 14

[u]LF Shoulder Press[/u] (Didn’t feel bad. Was mostly biding my time here waiting for the next machine.)
30 x 30
30 x 30
50 x 30
70 x 20
100 x 20

[u]LF Lateral Raise Machine[/u]
100 x 15
90 x 15
80 x 15
70 x 15
40 x 30

Stretches

30 minutes of terrific (awful) HIIT

114

Hokay, what a day! Feeling like a champ going in to today - decided to get a little weird and try some DLs. First time seriously since the slipped disc. Nothing crazy but it felt terrific. Awesome back workout - and this is my first one in some time because of ridiculousness. Unfortunately, tweaked my neck on the very last rep of the day (hence the immediate cutoff.) Ah well, typical.

Back

[u]One-Arm Semi-Supinated Cable Row / DB Pullover Superset[/u] (Holy fuckdick pump)
30 x 20 - 15 x 20
45 x 15 - 30 x 15
60 x 15 - 45 x 15
75 x 15 - 35 x 15

[u]Deadlifts[/u] (All deadstop)
up to
455 x 3
405 x 6

[u]LF Wide-Grip Rows[/u]
240 x 8
225 x 8
195 x 10
165 x 12

[u]V-Pulldowns[/u]
150 x 12
150 x 8
105 x 14 / 9 / 8 (DC-style Rest Pause)

[u]Overhand Assisted Pull-ups[/u]
90 x 10
100 x 8
120 x 7 (5 second negatives, ow.)

[u]HS Shrugs[/u]
4ps x 25 easy
4ps x 16 also easy until NECK NOPE

Some pretty easy cardio.

115

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And, I know I’m a total Spammy McSpammerson when it comes to but jfc, I have never looked like this before. At just under 250 now, lol.

This is in the AM, pre-poop and post lemon water.

116

Ate entirely too much yesterday. It was seriously ridonk. Good arm day though - went light again to back into the normal rotation.

Light Arms

[u]V Pushdowns[/u] (Huge squeezes)
20 x 30 - 50 x 20 - 80 x 15
110 x 20
120 x 15
100 x 16 - 70 x 11
80 x 20 - 40 x 12

[u]Standing Rope Overhead Extensions[/u]
40 x 12
40 x 12
30 x 14 - 20 x 14

[u]L-Extensions on Military Press Seat[/u] (All sets done nonstep - switching hands.)
15s x 20 - 15 - 12 - 12

[u]Hammer Strength Dips[/u] (3 second negatives/reps, huge squeeze)
2ps x 12 / 8
2ps x 8 / 4
1ps x 30 (just reps, owwww)

Extreme stretches on Military Press w/ dumbbells

[u]LF Preacher Curls[/u] (Close grip, sexy, almost no rest times)
20 x 20 - 40 x 12 - 60 x 8
80 x 12
90 x 5.5 (3 second negatives - no rest to go into)
60 x 11
50 x 11

[u]One-Arm HS Preacher Curls[/u] (Mid-outer grip, all sets were controlled negatives but not timed)
40 x 8 drop
30 x 8 drop
20 x 12 drop
10 x 12 + 8

[u]Mid-Incline Strict DB Curls[/u]
20s x 20
20s x 12
20s x 12
20s x 9

[u]Rope Hammer Curls[/u]
140 x 10
130 x 10
100 x 12
70 x 14

Stretch

Cardio

117

Yeah. Woke up neck tweaked all to fuck (sleeping on a couch for the last… almost week will do that.) But, got over it, got in, and got shit done. Was not going to squat due to barely being able to walk around yesterday (lower back PUMPS mostly, less pain, from two days ago.) Still went well. :slight_smile:

— I should say I REALLY fucking wish I would’ve recorded the squats. I had 225 on there and was just going to dick around a bit but all of a sudden a dude (like, pretty tiny, squatted 135 deep for high reps and good form BUT,) came up to the squat rack next to me so I kinda had to G up. Pumps were also nutty because of serious glycogen overloads the last … 4 days? I look pretty shitty right now.

I may only start doing one heavier set of squats… IDK.

Leg Doom

[u]Leg Extension fuuuck[/u]
45 x 50 - 90 x 30 - 120 x 15
180 x 20
150 x 20 - 60 x 10
75 x ??? fucking who knows

[u]A2G Elevated Heel Back Squats[/u] (Impeccable fucking form seriously. Tighter grip is awesome.)
385 x 3 (Great reps)
315 x 8 (Lower back limiting for sure.)

[u]Leg Extension / LF Leg Press Machine Superset[/u]
90 x 30 - 425 x 30
90 x 15 - 425 x 20
60 x 25 - 30 x 15 (just leg extensions, last set was like grindingly slow)

Extreme Stretches

[u]Seated Leg Curls[/u] (Strict as fucking fuck. OWWWWW)
30 x 30 - 60 x 20 - 90 x 15
120 x 15 full - 15 top - 15 bottom
150 x 12 full - 8 top - 8 bottom
105 x 15 full - 10 top - 10 bottom
60 x ??? like 30 or something

[u]Lying Leg Curls[/u]
130 x 11
110 x 11
100 x 10
60 x 20?
50 x 25 - 30 x 15 bottom - 15 top - 15 full

[u]Good Girl / Bad Girl[/u]
110 x 20 - 80 x 20 - 50 x 30

Extreme Stretches

Calf Shit

HIIT

fuuuuuu

118

Nothing too noteworthy today. Kept it lower volume, but pumps were nasty and I’m actually feeling pretty fucking fatigued.

Heavy Arms

[u]Low-Incline Dumbbell Skullcrushers[/u]
10s x 50 - 15s x 25 - 25s x 15 - 35s x 8
40s x 15
50s x 12
50s x 10
40s x 12

[u]Fat Straightbar Pushdowns[/u] (More inside grip, sexual tempo)
100 x 16
110 x 12
120 x 12
100 x 10
80 x 15

[u]Rope Pushdowns[/u] (Close to body, big flare, stopped because of elbow pain.)
50 x 20
50 x 15 - 30 x 10

Extreme Stretch

[u]One-Arm HS Preacher Curls[/u] (Closer grips, all controlled negatives)
50 x 10
40 x 9
40 x 8 - 30 x 12 (rep)
30 x 11 - 20 x 12 (rep)

[u]LF Preacher Curls[/u]
100 x 6 - 80 x 6 - 60 x 7
80 x 8 - 60 x 6 - 40 x 6
60 x 10 - 40 x 8 - 20 x 10

[u]Strict Leaning DB Hammer Curls[/u] (Just ran rack a bit)
30s x 10 - 25s x 6 - 20s x 7 - 15s x 7 - 10s x 8

[u]Preacher DB Hammer Curls[/u]
15 x 12 (5 second negatives) - x 5 (normal reps because w/e)
15 x 15/10

Stretch

30 minutes terrible stair climbing

119

Decent day - had an “A-ha!” moment. I’ve started to notice a trend (and have since looked back and mostly verified,) that the chest day after a heavier chest session, I’m usually having issues keeping both my shoulders retracted through pressing movements. I’m definitely going to just go ahead and start making a few days a little lighter.

Was VERY happy that I was able to do light shoulder presses today. Shoulder was being kind of a prick during a few chest exercises (will notate,) but then went excellent during all shoulder work.

Chest + Shoulders

[u]Pec-Dec Pre-Fatigue[/u]
30 x 30 - 45 x 20 - 60 x 15 - 75 x 12
90 x 10 - 60 x 15

[u]Low-Incline DB Presses[/u] (Easy, but again, just weird shoulder tucking issues) [Bottom 3/4 ROM]
105s x 8
100s x 7 (ONLY tucking limiting)
80s x 15
80s x 11 - 65s x 6

[u]LF Chest Press[/u] (1 second stretch, owwwww)
225 x 6
195 x 9
180 x 9 - 135 x 11 (reps)

[u]Incline BB[/u] (lol just fuck barbells, goddamn I still hate them.) [Touch/Pause on chest, no lockouts)
165 x 4 (shoulder)
135 x 10
135 x 8

  • Tried incline cable flyes. NOPE

[u]Low-Incline DB Flyes[/u] (Ran rack, no rest)
30s x 10
25s x 10
20s x 15
15s x 15

Extreme Chest Stretch, Light Weight - Good

[u]DB Seated Military Presses[/u] (Touch/rest on shoulder, 1/2-3/4 ROM)
15s x 50 - 25s x 30 - 35s x 15
45s x 20
55s x 15
60s x 8
40s x 25
30s x 35

[u]LF Lateral Machine[/u]
130 x 6 - 90 x 8
100 x 14 - 60 x 10
80 x 18 - 50 x 10
60 x 16 - 30 x 15

[u]Low-Incline Reverse DB Flyes[/u] (Like literally no rest between any sets.)
10s x 20
15s x 15
20s x 10
25s x 20
25s x 15
20s x 12
15s x 16
15s x 15
10s x 15

Extreme Stretch

Cardio.

Probably not doing anything tonight - fml. Old/boring/broke

120

Oh, hooray. After a grueling day off (not by choice,) I was ready to get in and smash some shit today. I’m still kind of fat from this last week - it was just awful. I was on paid vacation and did essentially nothing except smoke weed, eat, watch/play football and… well nope, that’s about it. So I’m really trying to rebound for that.

Side note, this next week is going to be interesting. I’m very close to running out of my the base T thing I have… I’m ordering more on Friday but it’s going to be a pretty narrow squeeze if things get affected at all. Fingers crossed.

My split was originally pioneered to be back today, but I think I’m going to perma-stick the light arms here instead. Don’t know why, but it feels better, especially on the elbows/joints. Wanted to do higher volume today with very little rest, and did just that. Also, haven’t supersetted tris and bis in some time, so today was extra brutal. I have been getting comments from roommates and friends about my arms, so I guess this 2x (sometimes 3, lol) per week arm days are working. Good.

Light Arms (No rest between sets other than to switch exercises.)

[u]One-Arm Supinated Pushdowns - Standing Strict Alternating DB Curls[/u]
10 x 30 - 10s x 20
20 x 20 - 15s x 15
30 x 12 - 20s x 8

40 x 15 - 30s x 12
45 x 12 - 35s x 10
40 x 12 - 30s x 10
30 x 15 - 25s x 10

[u]Overhead Rope Extensions - LF Preacher Curl (Inside Grip)[/u] (Extensions done on weird cable pulley.)
20 x 15 - 80 x 15
20 x 14 - 80 x 12
20 x 12 - 80 x 9
15 x 15 - 60 x 12

[u]Overhead Two-Hand DB Extensions - DB Preacher Hammer Curls[/u]
50 x 30 - 35 x 10
50 x 18 - 35 x 8
50 x 17 - 30 x 10
50 x 15 - 25 x 13

[u]Close to body Rope Pushdowns with flare - Weird awesome handle cable curls[/u] (So using this attachment again hfs)
50 x 20 - 50 x 20
50 x 13 - 50 x 12
40 x 15/30 x 8 - 40 x 13/30 x 7
20 x 30 - 20 x 20

Stretches galore

Pretty boring cardio

Back to work today, boooooooooo