Blaze-Better Dead than Average

Training Training Logs
821

Steve- You’re just a little late. It’s K though.

Quads and Delts
Quads=meh
Delts=amazin.

Starting with squats instead of the tri-drop leg ext.

Squats
185x5
225x5
255x5
275x3
295x2 (could have gotten another one but they didn’t feel very good)
225x8
Knees were achy today, and my right hamstring was tightening up on me for some reason. Not sure why.

Seated DB Press (every rep DBs to shoulders)
60’sx5
65’sx5
70’sx5
75’sx5
80’sx5
Death.

Leg ext Tri-drop
165x12 115x12 65x12
155x12 105x12 55x12
145x12 95x12 45x12
Quad pumpzzz

DB Laterals (did these standing, both at the same time instead of leaning for once)
35’sx8
35’sx8
35’sx8
30’sx10
30’sx8+4P

Rear Delts on Inc Bench
30’sx20,20,20

Seated Calves
2p+25x12,12,12,9,12 (feet cramped on set 4)

Seated Laterals (paused at top, led with pinky)
20’sx12
20’sx12
20’sx12+4P

Had the best MMC I’ve ever had with my lateral delts today. Def gonna keep doing the two movements. It’s a lot of volume for a small muscle, but my delts came up the most when I was doing two lateral movements before, so why not?

822

Awesome looking workout, I really need to get smarter about my shoulder training. Usually I just kinda push stuff overhead for a bunch of sets and throw in some lateral raise type stuff if I’m feeling frisky…

823

<3 workin rear delts…

Good work!

824

[quote]phlegms wrote:
Usually I just kinda push stuff overhead for a bunch of sets and throw in some lateral raise type stuff if I’m feeling frisky… [/quote]
What else is there? Haha

825

[quote]inkaddict wrote:

[quote]phlegms wrote:
Usually I just kinda push stuff overhead for a bunch of sets and throw in some lateral raise type stuff if I’m feeling frisky… [/quote]
What else is there? Haha[/quote]

x2

826

[quote]gregron wrote:

[quote]inkaddict wrote:

[quote]phlegms wrote:
Usually I just kinda push stuff overhead for a bunch of sets and throw in some lateral raise type stuff if I’m feeling frisky… [/quote]
What else is there? Haha[/quote]

x2 [/quote]

you PLers…

:wink:

Blaze you’ll be happy to know you inspired me to try reverse flyes on incline bench for rear delts and I have to say they are going to become a regular for me, probably replacing bent over laterals tbh. How ridiciliously suck I was at them suggests I am maybe getting too much assistance from other muscle groups in the standard bent over laterals. Rear delts with 30s for 20?? In mah dreaamzz (for now…)

827

[quote]phlegms wrote:
Awesome looking workout, I really need to get smarter about my shoulder training. Usually I just kinda push stuff overhead for a bunch of sets and throw in some lateral raise type stuff if I’m feeling frisky… [/quote]

Thanks man! Haha, that seems to be the PLer way of doing things.

[quote]mom-in-MD wrote:
<3 workin rear delts…

Good work![/quote]

Thanks! Rear delts are a fun muscle to have a pump in, but painful to work. lol.

Greg and Ink-
facepalm.jpeg haha.

[quote]jake_j_m wrote:

[quote]gregron wrote:

[quote]inkaddict wrote:

[quote]phlegms wrote:
Usually I just kinda push stuff overhead for a bunch of sets and throw in some lateral raise type stuff if I’m feeling frisky… [/quote]
What else is there? Haha[/quote]

x2 [/quote]

you PLers…

:wink:

Blaze you’ll be happy to know you inspired me to try reverse flyes on incline bench for rear delts and I have to say they are going to become a regular for me, probably replacing bent over laterals tbh. How ridiciliously suck I was at them suggests I am maybe getting too much assistance from other muscle groups in the standard bent over laterals. Rear delts with 30s for 20?? In mah dreaamzz (for now…)[/quote]

lol.
Good deal man! They’re pretty killer for rear delts. I always get a crazy rear delt pump from em. I would drop the weight for now so you can keep the reps high. Go for 20’s for sets of 15 and get the reps up to like 25 before you up the weight.

Back(width) and biceps
Neutral Grip Pulldowns
220x10
240x10
260x10 +2 rep PR
270x6+3+1p (took a break in the middle of the set)

Stretchers
120x12/12
130x12/12
130x12/12
Kept the weight a little lower on the top set and still managed to pause it.

HS BT pulldowns (unilateral)
2p+25psx8/8
3ppsx8/8
3p+10psx8/8

Seated Hammer Curls
35’sx12
40’sx12
40’sx12

Conc Curls (arnold style)
25x12
30x10
30x10

Rope Hammer Curls (Double pump ala CT)
100x8
110x8
110x8
60x8
(last week only one set with 110, so volume PR)

Done. Crazy pumpzzz. My lats were sore today coming into the workout, so I’m def pretty happy with the weights moved.

828

Good session blaze, I’m really liking seated hammers now myself, with a big emphasis on squeezing “up and back” ala CT. I find seated it’s hard to not bring them slightly back anyway whereas standing it’s very easy to cheat more.

For R. Delts I will be trying the 20s for 15 but even that could be a struggle (got 22.5x8 first time trying!!) This is a good thing really as it gives me more progress to make in the long run I guess. Let me know if there’s any other easy to add MDD training principles that all the guys seems to be using successfully. Think I may do something along the lines of working my seated DB press weights up to 15 reps before going up 10lbs on them… the jumps just feel so dramatic when working in 6-8 rep range & I hear shoulders respond pretty well to 10+ reps

829

Jake- Yeah, I’m liking the seated hammers as well.

Easy way to add MDD training in? Hmm. There’s not much besides giving stretchers a try. They’re amazin.

I’ve never gone that high on shoulder pressing reps honestly. I feeel like the jumps would be even more difficult with the higher reps though. Idk.

Chest (inc) and Triceps

DB Incline
80’sx8
85’sx8
90’sx7 (wtf)
80’sx12

Inc Flies (deep)
40’sx10
45’sx10
50’sx10

Decline CGBP
135x8
185x5
195x5
155x8

Started to do crossover fst-7, but my left shoulder was really bothering me for some reason today.

Rope Pressdowns
110x12
120x8+4 (no spread on last 4)
110X12+3P

French Press (unilateral)
30x8
30x8
35x6

I feel like recovery is really bad this week for some reason. For the first time since I started this split, muscles are still sore when I’m hitting them again. I’ve been getting just slightly less sleep. Gonna start trying to get more sleep and taking some glutamine.

830

Hows the sleep and diet been??

831

Definitely sound like the sleep needs to upped. I had a similar thing happen a few weeks ago so I just started napping more. I usually have a 2 hour-ish commute by train for school/work which is when I do most of my napping, it definitely helped me make dem gainz.

832

New Avi is lookin feirce!

again a shit load of Pr’s. The joys of being a 20yr old male. sigh

Get that liquid chalk thing and stop missing out on PRs for stupid reasons.

833

[quote]mom-in-MD wrote:
Hows the sleep and diet been??[/quote]

Diet has been good for the most part, following the same eating plan I post before. Sleep…not as good. Averaging between six and seven hours of sleep a night. Need to work on that, start popping melatonin and getting in bed earlier.

[quote]phlegms wrote:
Definitely sound like the sleep needs to upped. I had a similar thing happen a few weeks ago so I just started napping more. I usually have a 2 hour-ish commute by train for school/work which is when I do most of my napping, it definitely helped me make dem gainz. [/quote]

I wish I had a good time like that where I could just sleep. Gues I’m just gonna have to start going to be earlier. Just a pain when you’re used to being up until 1-3am and now you have to work at 8-9am 4-5 days a week.

[quote]nlmain wrote:
New Avi is lookin feirce!

again a shit load of Pr’s. The joys of being a 20yr old male. sigh

Get that liquid chalk thing and stop missing out on PRs for stupid reasons.[/quote]

Thanks!
Haha. Sometimes it’s nice to be a guy in a period of high testosterone!

Haha. Yeah, I’ll have to do that, though somehow my liquid chalk is empty even though i’ve almost never used it lol, so i’ll have to get more, or start using straps.

Traps and Hams yesterday was meh.
Tweaked my lower back yesterday at work, still managed to deadlift, but it hurt after deads so I didn’t do straight legs.

Highlight:
Deadlift 365x9 PR
Wanted 10 but my lower back wasn’t having it, cut it off at 9 to avoid a grinding rep, even though I probably could have gotten it.

Last night was our on-campus foam party. After I got all foamy I wemt around shirtless, and was getting felt up like crazy haha. It’s nice being lean again!

834

DL’s looked good man. Hell yeah.

Getting felt up is always nice (as long as its by a lady)

835

Good deads! 9 reps is pretty crippling with heavy weight. I will be switching back to straps for deads at some point but mine are definitely too thick/wide to grip the bar hard enough for the initial pull, annoying!

836

[quote]gregron wrote:
DL’s looked good man. Hell yeah.

Getting felt up is always nice (as long as its by a lady)[/quote]

Thanks man! I was just glad to be able to dead decently after tweaking my lower back. Still kinda hurts today, we’ll see if I dead this week.

[quote]jake_j_m wrote:
Good deads! 9 reps is pretty crippling with heavy weight. I will be switching back to straps for deads at some point but mine are definitely too thick/wide to grip the bar hard enough for the initial pull, annoying![/quote]

Thanks! Yeah, It was rough. I try to only strap up on 5+ reps, which I only do maybe once a month or so.

Back and Biceps

Yates Rows
135x a lot
225x6
245x12
255x12
265x12+3p +5lbs PR

Meadows Rows
3p+5x12/12
3p+15x12/12
3p+20x5/10 grip just can’t keep up on these, even with straps.
Ordering a DB handle in the next couple days so I can start doing DB rows again.

Seated Cable Rows (dead stop, paused at contraction)
230x8
240x8
250x8 PR

Seated Curls
35’sx8
40’sx8
40’sx8

Meadows Hammers
35’sx10
40’sx10
45’sx8+2p

Preacher Curls (slow negative, fast positive)
70x10
70x10
70x10
(first time getting 10 on all 3 sets, upping to 75 next week)
pumpzzzz

One of the guys I came with still wanted to do more stuff, so just to kill time…

Reverse Curl High rep Finisher
40lbsx40
40lbsx25
switch to regular grip
40x20

DC Bicep Stretch x 30 seconds

Good day.

Song of the day:

837

Solid back day. Getting up there in weight on those rows. H

838

[quote]bugeishaAD wrote:
Solid back day. Getting up there in weight on those rows. H[/quote]

x2

youre slangin weight on your back day

839

Dat deadlift… Never too late to switch to powerlifting brah, just gotta get a hell of a lot less lean looking!

840

[quote]bugeishaAD wrote:
Solid back day. Getting up there in weight on those rows. H[/quote]

Thanks man. Gotta get up to repping 315 with good form, then I’ll feel like I’ve accomplished something lol.

[quote]gregron wrote:

[quote]bugeishaAD wrote:
Solid back day. Getting up there in weight on those rows. H[/quote]

x2

youre slangin weight on your back day[/quote]

Why thank you sir. Ordering my db handle tonight, so I can start doing heavy db rows to blow up my back some more. Would like to hit 175x10, maybe by the end of the year.

[quote]phlegms wrote:
Dat deadlift… Never too late to switch to powerlifting brah, just gotta get a hell of a lot less lean looking! [/quote]

Haha. Thanks man. I’ve actually considered giving PL a go, though I would be doing it just to try, and likely wouldn’t change my training style. I think I like being lean too much to let myself get soft (no, you PLers reading this, I’m not calling you fat haha)

Chest/Tri

BB Bench
185x3
205x5
210x5
215x5
225x3
235x1 (wanted 3 but chest said no haha)
Pretty happy with this, as last week I only got 4 with 210 and 3 with 215. Just gotta get used to going heavy again after going high rep for a month+.

HS Inc (dead stop, paused at ext)
2ppsx8
2p+10psx8 +1 rep PR
2p+20psx5
2p+20psx4

Incline Flies
45’sx10
50’sx10
55’sx10 (form was loose on last couple, forearms stayed vertical, making it half press, half fly)

Seated DB OH Ext
85x12
90x12
95x12
100x10 PR

Tricep Pressdown (at lat pulldown)
80x10
90x10
100x6

OH Rope Ext (slow negative, paused at full stretch)
100x12
110x12
120x10 +2 rep PR
DROP
90x20 +3 rep PR

Then some ab work.

Great pumps and pressing was decent. I’ll take it.