A Former Marathoner's Quest For Muscle...

Training Training Logs
41

164 pounds at 9.8% BF
Issss niceeee…

Hmm, I’m curious to see what my BF is since last time it was 11% last year (WHICH IS EXTREMELY INACCURATE OMG, before I worked out and was a tub of flub, I was like a measly 160, but, still, I WAS A HUGE FATTIE WHO BARELY BENCHED THE BAR OMG).

Keep it up, but, I definetly reccomend doing some traditional barbell curls for your bi’s.
Absuloute favourite, Dumbell Curls just don’t do it for me anymore, must do barbell lol.
And nice improvement on bench, already reached the 200 mark :slight_smile: GJ GJ

And, what is an Eagle LPD?

42

Eagle LPD…or Lat Pulldown. Sit on a bench or prone on an incline bench in the middle of a dual cable machine. Cable in each hand, pull in/down so that elbows touch ribs. Sort of a very wide lat pulldown.

Yeah, did 220 for one rep a month or two ago. Could probably do 225 now, maybe 230.

43

Monday: Chest/Shoulders

cycle 15mi total

A1) Bench; 90s; warmup; 135x10, 170x9, 170x6, 200x1
A2) Seated Bent Lateral Raise: 90s; 25x10, 30x10, 30x10, 40x4

B1) I.DB Bench; 90s; 45x10, 60x10, 60x10, 70x4
B2) Seated Cable Flye Squeeze; 90s; 4x10, 6x10, 6x10, 7x6

C1) 3 Angle Press; 90s; 50 x 3/6/7, 2/4/6, 2/4/6

Not as good as last week, though the Incline was better and the latter parts of the 3 angle press were better. Didn’t quite have “it” today. I was a crazed maniac last week. Also, vacation this week so that’s in the back of my head. Going to the nasty 'natti.

Going to have to change up the week a bit…Wednesday probably back, Thursday quads, Friday arms, Saturday hams.

44

Wednesday:

2mi run

Dips
Pullups
Sprint 30s
Repeat 3 times

Pushups feet on S.Ball
Inverted row feet on S.Ball
Sprint 30s
Repeat 3 times

Tabata sprints 4:00 (sprint 20s, rest 10s)

Vacation this week. Taking “off”. Going to eat a little worse than normal and not training hard. Just a nice deload. Start up something new next week. Monday’s workout and my vacation happen to coincide nicely.

45

Camping trip today. Did 2miles running, 5 miles cycling and a random bw/light wt circuit: pushups, db rows, etc.

Looking at schedule for next week. Going to keep the same general routine but lift heavier.

4 sets of 5 rp to 10. So incorporating both time under tension and high threshold motor units. Here’s what I’m thinking:

Monday: Chest/Shoulders

A1) DB Bench
A2) Prone incline lateral raise

B1) Chest Dips
B2) Prone Cable Cross

C1) Lateral Raise/Front Raise/Flye

Tuesday: Legs 1

A1) Front Squat
A2) RDL

B1) Leg Press
B2) Seated Leg Curl

C1) 2-1 Leg Ext. rp to 50

Thursday: Back

A1) Pullup
A2) Barbell row

B1) Close LPD
B2) Chest Supported Row

C1) Various Shrugs

Friday: Legs 2

A1) Deadlift
A2) Hack Squat

B1/2) Bulg Split Squat

C1) 2-1 Prone Leg Curl rp to 50

Saturday: Arms

A1) Close Grip Bench
A2) EZ Bar Curl

B1) I. Behind Head ext
B2) I. Curl

C1-2) Run the rack

46

Monday: Chest/Back

7mi cycle

A1) DB Bench; 90s; 70x5/5, 80x4/3/2/1, 80x4/2/2/2, 85x3/3
A2) Prone Incline Y Raise: 90s; 20x10, 25x5/5, 25x10, 30/5/5…don’t like this exercise. Going to just do a seated lateral next time.

B1) Chest Dips; 90s; nax10, 30x5/5, 30x5/4/1, 40x3/2
B2) Prone Incline Cable Flye; 90s; 5x5/5, 7x5/2/3, 7x6/4, 8x3/2

C1) Cable X Lateral, X Rear Delt, Flye; 90s; various, trying out the mech drop set here, 3-4 x whatever. for 3 sets…need to figure this one out as the lateral and rear delt are solid but the flye maybe too easy.

47

Tuesday: Squat Day

5mi cycle

*all at CT, not used to their equipment, should have just gone to UAF

A1) Front Squat; 90s; 90x10, 110x10, 110x15, 110x20
A2) Leg Curl; 90s; 100x10, 130x5/5, 130x5/5, 160xx3/2
*Front squat is new to me so just getting in some reps

B1) Leg Press; 90s; 255x10, 310x5/5, 340x5/5, 370x3/3
*Don’t like these seated machines…just should have gone to UAF or stayed at Corp for the plate loaded.
B2) Natural GHR; 90s; 10, 10, 10, 10
*Just need to slow these way down

Wednesday: Off
5mi cycle

Thursday: Back
5mi cycle

A1) LoIncline Chest Supported Row; 90s; 45x10, 60x5/5, 65x5/5, 70x4/2
A2) Pullup; 90s; 10, 10x5/5, 20x5/3/2, 30x3/2

B1) Dual Pulley X Pulldown; 90s; 80x10, 100x5/5, 120x5/5, 160x3/2
B2) HS Hi Row; 90s; 110x10, 160x5/5, 180x5/5, 220x3/2

C1) Shrug Drops; 90s; 60/50/40 x 10, 80/70/60 x 10

Friday: Bi/Tr
5mi cycle

A1) Close Grip Bench: 90s; 135x10, 155x5/5, 165x5/3/2, 175x2/2
A2) Close Grip Chin; 90s; 10, 10x5/5, 15x5/3/2, 25x3/2

B1) Cable OH Extension; 90s; 6x10, 8x5/5, 9x5/2/1, 10x2/2
B2) Incline Curl; 90s; 20x10, 30x5/5, 30x5/3/1, 35x1/2

C1) Pinwheel Curl Drops; 90s; 30/25/20 x 10
C2) Single Kickback Drops; 90s; 30/25/20 x 10

Saturday: Deadlift Day

18mi cycle

A1) Deadlift; 90s; 135x10, 225x5/5, 265x5/5, 275x4/2
A2) Leg Extension; 90s; 190x10, 210x5/5, 210x5/5, 230x4/2
*Best ever Deadlift!

B1-2) Bulg.Split Squat on 4in block; 90s; 30x10, 40x5/5, 40x5/5, 60x3/3

48

Monday: Chest/Shoulder

18mi total cycle

A1) DB Bench; 90s; 60x10, 80x5/2/2, 80x4/1/1, 85x3/2
*80s with Fat Grips. Not a fat on these big compound lifts
A2) Seated Lateral Raise FG; 90s; 15x10, 20x5/5, 20x5/5, 30x3/2

B1) Weighted Dips; 90s; 20x5/5, 30x5/5, 30x5/5, 40x3/2
B2) Prone Chest Support Flye FG; 90s; 5x5/5, 7x5/5, 7x5/5, 8x2

C1) Prone R.Flye-Front Raise/Incline (just a various clusterfuck) 25lbs x 5-10 x 2 sets
*really need to figure a better way to do a drop set/mechanical drop set.

49

Tuesday: Front Squat

5mi cycle

A1) Front Squat; 90s; 135x10, 155x5/5, 155x5/5, 185x3/2
A2) Seated Leg Curl; 90s; 90x10, 110x5/5, 110x5/5, 143x3/2

B1) Leg Press: 90s; 360x10, 450x5/5, 450x5/5, 500x4/4
B2) Glute Ham Raise; 90s; 10, 10, 10, 10…slow descent

C1) Fat Grip Farmer’s Walk Down/Up 6 flights…30lb DB

Wednesday: Off

18mi cycle

Thursday: Back

2mi cycle, 3.5mi run…good run, still got it…:wink:

*At Corp. Different exercises

A1) Bent Barbell Row; 90s; 135x10, 160x5/5, 160x5/5, 135x5/5 *No body english, under control last set…need to figure this one out, need to keep under control instead of hip driving the weight up
A2) Weighted Pullups: 90s; 10, 20x5/5, 20x5/5, 30x3/2

B1) Dual Pulley Kneeling LPD
B2) Dual Pulley Lean Away Row
*Weight didn’t matter, just getting in the effort

C1) DB Shrug Drops; 70/60/50/40/30 x 10

50

Friday: Arms

*At the house

Rest Pause Tri-Set
A1)Reverse Curl, Curl, Hammer Curl; 30lb x 5/5 reps ea
A2)Lying Skulls to Chin, to Head, Behind Head; 30lb x 5/5 reps ea
3 sets

B1) Arms Out Curl; 20lb x 10
B2) Overhead Extension; 20lb x 10
3 sets

Saturday: Deadlift Day

7mi run

A1) Deadlift; 60s; 225x10, 265x5/5, 265x5/5 and HOLD
A2) Leg Extension; 60s; 190x10, 230x5/5, 230x5/5

Monday: Chest

2mi run

A1) DB Bench; 90s; 60x10, 80x5/5, 80x5/5, 85x1/1/1
*Best ever with 80s…then I had nothing for the 85s
A2) Standing Cable Cross; 90s; 3x10, 5x5/5, 7x3/2

B1) Weighted Dips: 90s; 10, 30x5/5, 30x5/5, 40x3/45x3
B2) Decline Cable Flye; 90s; 4x10, 5x5/5, 5x5/5, 6x3/2

C1) Feet High Depth Pushups; 3x10

51

Tuesday: Squat Day

2mi run

A1) Front Squat; 90s; 135x10, 155x5/5, 165x5/5, 185x3/2
A2) Prone Leg Curl; 90s; 110x10, 130x5/5, 130x5/5, 150x3/2

B1) Sled Leg Press; 90s; 360x10, 450x5/5, 500x5/5, 540x5, 600x1*
*PR, could likely have done another rep or two at 600 but I was just gassed.
B2) GHR; 90s; 10, 10, 10, 10

52

Wednesday:
21 mi cycle total

Thursday: Back
11mi cycle total

A1) Bent Over Barbell Row; 90s; 95x10, 135x5/5, 135x5/5, 165x3/2 *much better form this time
A2) Weighted Pullups: 10, 20x10, 20x10, 30z3/2

B1) HS Hi-Row; 90s; 110x10, 140x5/160x5, 160x5/5, 200x3/2
B2) Dual Pulley LPD; 90s; 120x10, 160x5/5, 160x5/5, 180x3/2

C1) DB Shrug Drops; 60s; 70-60-50 x 10, 3 sets

53

Wednesday:
21 mi cycle total

Thursday: Back
11mi cycle total

A1) Bent Over Barbell Row; 90s; 95x10, 135x5/5, 135x5/5, 165x3/2 *much better form this time
A2) Weighted Pullups: 10, 20x10, 20x10, 30z3/2

B1) HS Hi-Row; 90s; 110x10, 140x5/160x5, 160x5/5, 200x3/2
B2) Dual Pulley LPD; 90s; 120x10, 160x5/5, 160x5/5, 180x3/2

C1) DB Shrug Drops; 60s; 70-60-50 x 10, 3 sets

54

Friday: Arms/Shoulders

20 mi cycling total

Keep throwing arms on Friday because I lift better legs on Saturday, but with back Thursday my bi’s are overdone. Gonna have to change that.

A1) Close Grip Bench; 90s; 135x10, 170x5/4, 170x5/4, 190x1/1* PR
A2) Weighted Close Grip Chins: 90s; 10, 20x5/5, 20x5/5, 30x2/1

B1) FG Incline Tri to Chest; 60s; 20x10, 25x5/5, 25x5/5, 30x2/2
B2) FG Incline Curl; 60s; 20x10, 25x5/5, 25x5/5, 30x2/2

C1) Standing Push Press; 60s; 95x5/5, 115x5/5, 115x5/5, 125x5

D1) Front Raise/Lateral Raise/Shoulder Press; 60s; 20x10 x 3 sets

Saturday: Deadlift Day

18 miles cycling total

A1) Deadlift; 90s; 225x10, 265x5/5, 265x5/5, 275x2/2
A2) Leg Ext; 90s; 190x10, 230x5/5, 230x5/5

Lots of cycling recently so cut back on the workout.

May need to alter the ramp a bit, lighten the load during the initial sets. Tweak, tweak, tweak.

55

Slightly altered…more of a ramping protocol to take advantage of last set…first two to 10, last two rest-paused…last set complete muscle failure. Secondary exercises extended to 12-15 reps. Saw no reason for isolation exercises to be heavy.

*shorter rests today, time short…

Monday: Chest

18mi total cycle

A1) DB Bench; 60s; 55x10, 65x10, 75x5/5, 85x4/2
A2) Cable Standing Flye: 60s; 4x10, 4.5x10, 5x12, 6x12

B1) Weighted Dips: 60s; 10, 25x10, 35x5/5, 45x5/5
B2) Cable Standing Hi Flye; 60s; 4x12, 5x12, 6x12, 7x12

*using cables to better use core.

C1) Overhead Tri Ext, 20s x 10
C2) Explosive Pushups, 10 then 5 normal
4 sets…at the desk at work…:slight_smile:

56

Tuesday: Back

21 miles total cycle

A1) Barbell Row; 90s; 95x10, 105x10, 115x10, 135x5/5
A2) Weighted Pullup; 90s; 10, band 10, 10x10, 20x5/5

B1) HS Iso Row; 90s; 110x10, 140x10, 160x10, 200x5/5
B2) Dual Pulley LPD: 90s; 100x10, 120x10, 140x10, 160x5/5

Wednesday: much needed off day, didn’t do nuttin

2mi cycle.

Thursday: Squat Day

2mi cycle.

A1) Front Squat; 90s; 45x10, 95x10, 135x10, 155x10, 185x3/2
A2) Leg Ext; 90s; 190x10, 190x10, 190x10, 230x5/5
*messed this up, should have done leg curl…lost my mind

B1) Leg Press; 90s; 270x10 360x10, 450x10, 540x10, 600x5
B2) Leg Curl; 90s; 90x10, 130x10, 130x10, 160x5/5

57

Friday: Arms/Shoulders

2mi cycle; 100 burpees in 3:45

A1) Close Grip Bench: 90s; 95x10, 115x10, 135x10, 155x18, 185x2/1
A2) Close Grip Chin; 90s; 10, 10x10, 10x10, 20x4/2

B1) Incline FG Ext; 60s; 15x10, 20x10, 20x10, 25x5/3
B2) Incline FG Curl; 60s; 15x10, 20x10, 20x10, 25x5/5

C1) Pinwheel FG Curls; 25-20-15 x 5; 3 sets
C2) V-Bar Pushdown; 9-8-7 x 10, 11-10-9 x 5; 2 sets

D1) Push Press; 60s; 95x10, 105x10, 115x5/5, 125x5
D2) Shoulder Triad (front-lateral-press); 60s; 20x10; 3 sets

Saturday: Deadlift Day

10 miles total running
*Legs are pretty knackered today from yesterday and running before workout.

A1) Deadlift; 90s; 135x10, 185x10, 225x10, 245x5/5, 275x3/1
A2) Elevated Split Squat; 90s; 30x10, 35x10, 40x10, 50x10

58

Monday: Chest

A1) DB Bench; 90s; pushups, 55x10, 65x10, 75x8.5, 85x4.5/1…gotta count those half reps…:slight_smile:
A2) Cable Flye; 90s; 4x15, 5x12, 6x10, 7x8

B1) Dips; 90s; 10, 25x10, 35x10, 50x6/4
B2) Hi Cable Flye; 90s; 4x15, 5x15, 6x12, 7x8

C1) Feet High Depth Pushups; 60s; 15, 10/5, 10/5

D1) Walking Overhead Extension; 30s; 50x10, 50x10, 50x10

Good one today.

59

Tuesday: Back

11mi total cycle

A1) Barbell Row; 90s; 95x10, 115x10, 125x10 *partials, 135x5/5
A2) Band Pullup; 90s; 10, 12, 12, 15

B1) Dual Pulley LPD; 90s; 100x10, 120x10, 140x10, 160x5/5 *partials
B2) HS Hi Iso Row; 90s; 140x10, 160x12, 160x12, 160x15

C1) DB Shrug Drops; 60s; 80-70-60 x 5, 3 sets

D1) Walking Bar Curl on Track 60x10, 3 sets

Wednesday: Off

18mi cycle total

Thursday: Squat Day

9mi total cycling

A1) Front Squat; 90s; 45x10, 95x10, 135x10, 155x10, 185x5/3 *best
A2) Leg Curl; 90s; 110x10, 130x5/5, 130x5/5, 150x2/2

B1) Leg Press; 90s; 270x10, 360x10, 450x10, 540x5/5, 600x1/2
B2) GHR; 90s; 15, 15, 15, 15

60

Friday: Arm/Shoulders

4 mi total cycle.

A1) Close Grip Bench; 60s; 45x10, 135x10, 155x10, 175x5/3, 195x1/1
A2) Close Grip Chin; 60s; 10, 10x10, 15x5/5, 20x5/3

B1) FG I.Skulls; 60s; 15x10, 20x10, 25x5/5, 30x3/2
B2) FG I.Curls; 60s; 15x10, 20x10, 25x5/5, 30x3/2

C1) 3-part FG Curl (Reverse, Outward, Hammer); 60s; 25x5/5/5; 3 sets
C2) 3-part FG Cable Pushdown (Reverse, Wide, Close); 9x5/5/5, 10x5/5/5, 11x5/5/5

D1) Overhead Press; 60s; 95x10, 105x10, 115x5/5, 125x3/3…locking out the tops this time

E1) Shoulder Triad (Front Raise, Lateral Raise, Hammer Press); 60s; 20x10/10/10; 3 sets