Brendan's New Beginning

Training Bodybuilding
41

May 9th, 2007

Resistance Training: PM

Shoulders
-A Unwinding Presses @ 35lbs DBs 16 reps rest paused. Intended Rep Range: 11 - 15 Rate of Technique (1-5): 4. Last Time: @ 30lbs DBs 16 reps rest paused

Triceps
-B Close-Grip Bench Presses @ 155lbs 14 reps rest paused. Intended Rep Range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 145lbs 12 reps rest paused

Chest
-C Decline Dumbbell Flies @ 45lbs DBs 15 reps rest paused. Intended Rep Range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 40lbs DBs 15 reps rest paused

Quads
-D Close-Stance Squats @ 200lbs 20 reps rest paused. Intended Rep Range: 15 - 20 Rate of Technique (1-5): 4. Last Time: @ 185lbs 18 reps rest paused

Hamstrings
-E Back Extensions @ Bodyweight + 20lbs 18 reps rest paused. Intended Rep Range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ Bodyweight + 20lbs 15 reps rest paused

Duration: 1 hour

Comments:
I’m still raping the logbook. I can tell the progress on the back extensions is going to be hard though since it’s right after squats and the session after deadlifts.

42

Coming in very late here but just another kudos to you for having the cajones to get on stage. Now you have a [new] big shit load of drive and determination again and very clear goals.

Like all the great coaches say, you need competition.

Keep it up!

43

May 10th, 2007

Resistance Training: AM

Biceps
-A Cable Curls @ 100lbs 20 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 90lbs 19 reps rest paused

Abs
-B Nautilus Ab Machine @ 130lbs 14 reps rest paused. Intended rep range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 120lbs 15 reps rest paused

Calves
-C Leg Press Calf Raises @ 540lbs 14 reps rest paused. Intended rep range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 500lbs 14 reps rest paused

Back Width
-D Straight-Arm Lat Pulldowns @ 130lbs 21 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 110lbs 21 reps rest paused

Back Thickness
-E Close-Grip Pull Apart Pulldowns @ 120lbs 20 reps straight setted. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 110lbs 19 reps straight setted

Duration: 56 minutes

Comments:
This was done at 5am so considering that, it was an awesome workout. I progressed on everything and the pump in my lats was absolutely painful.

44

May 11th, 2007

Resistance Training: PM

Shoulders
-A Cable Upright Rows @ 140lbs DBs 20 reps rest paused. Intended rep range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 120lbs DBs 19 reps rest paused

Triceps
-B Decline Dumbbell Skullcrushers @ 40lbs DBs 16 reps rest paused. Intended rep range: 11 - 15 Rate of Technique (1-5): 4. Last Time: @ 35lbs DBs 15 reps rest paused

Chest
-C Wide-Grip Incline Neck Presses @ 140lbs 9 reps rest paused. Intended rep range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 135lbs 14 reps rest paused paused

Quads
-D Hack Squats @ 270lbs 21 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 240lbs 21 reps rest paused

Hamstrings
-E Pull Throughs @ 115lbs 20 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 102.5lbs 18 reps rest paused

Duration: 1 hour 5 minutes

Comments:
Good workout except for the wide-grip inclines. I don’t know what happened there. I almost didn’t train today - almost.

45

May 12th, 2007

Resistance Training: AM

Biceps
-A Close-Grip Drag Curls @ 65lbs 18 reps rest paused. Intended Rep Range: 15 - 20 Rate of Technique (1-5): 4. Last Time: @ 60lbs 18 reps rest paused

Abs
-B Hanging Leg Raises @ Bodyweight + 12lbs 21 reps rest paused. Intended Rep Range: 11 - 15 Rate of Technique (1-5): 4. Last Time: @ Bodyweight + 12lbs 15 reps rest paused

Calves
-C Standing Calf Raises @ 345lbs 17 reps rest paused. Intended Rep Range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 315lbs 18 reps rest paused

Back Width
-D Wide-Grip Lat Pulldowns @ 140lbs 14 reps rest paused. Intended Rep Range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 135lbs 13 reps rest paused

Back Thickness
-E Smith Machine Bentover Rows @ 135lbs 15 reps rest paused. Intended Rep Range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 120lbs 16 reps rest paused

Duration: 55 minutes

Comments:
I would’ve liked higher jumps on this workout especially since this is the weekend and I’m eating big. Tomorrow I will kill the weights. Progress is progress I guess.

46

May 13th, 2007

Resistance Training: AM

Shoulders
-A Gironda DB Swings @ 25lbs DBs 14 reps rest paused. Intended rep range: 11 - 15 Rate of Technique (1-5): 4. Last Time: @ 20lbs DBs 14 reps rest paused

Triceps
-B Reverse-Grip Incline Bench Presses @ 110lbs 13 reps rest paused. Intended rep range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 105lbs 15 reps rest paused

Chest
-C Incline Away Cable Flies @ 60lbs 16 reps rest paused. Intended rep range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 50lbs 16 reps rest paused

Quads
-D Front Squats @ 175lbs 19 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 155lbs 18 reps rest paused

Hamstrings
-E Sumo Presses @ 470lbs 21 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 450lbs 16 reps rest paused

Duration: 1 hour 7 minutes

Comments:
This workout kicked my ass but I progressed on everything.

47

May 13th, 2007

Resistance Training: PM

Biceps
-A Wide-Grip Preacher Curls @ 65lbs 21 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 60lbs 20 reps rest paused

Abs
-B Dragon Flags @ Bodyweight + 20lbs 20 reps rest paused. Intended rep range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ Bodyweight + 15lbs 16 reps rest paused

Calves
-C Seated Calf Raises @ 110lbs 22 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 105lbs 19 reps rest paused

Back Width
-D Supinated Lat Pulldowns @ 150lbs 20 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 135lbs 21 reps rest paused

Back Thickness
-E Deadlifts @ 295lbs 7 reps straight setted. Intended rep range: 6 - 8 Rate of Technique (1-5): 3. Last Time: @ 275lbs 8 reps straight setted

Duration: 1 hour 10 minutes

Comments:
Second session of the day. I pretty much ran out of gas by the deadlifts.

48

This is doggcrapp style right? the rep ranges?

49

how come a tough exersize like deadlifts last?

50

[quote]That One Guy wrote:
This is doggcrapp style right? the rep ranges?[/quote]

Yes it is DC inspired.

51

[quote]redsox348984 wrote:
how come a tough exersize like deadlifts last?[/quote]

It’s kind of a prefatigue method

52

May 16th, 2007

Resistance Training: PM

Shoulders
-A Unwinding Presses @ 40lbs DBs 11 reps rest paused. Intended Rep Range: 11 - 15 Rate of Technique (1-5): 4. Last Time: @ 35lbs DBs 16 reps rest paused

Triceps
-B Close-Grip Bench Presses @ 165lbs 13 reps rest paused. Intended Rep Range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 155lbs 14 reps rest paused

Chest
-C Decline Dumbbell Flies @ 50lbs DBs 15 reps rest paused. Intended Rep Range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 45lbs DBs 15 reps rest paused

Quads
-D Close-Stance Squats @ 225lbs 18 reps rest paused. Intended Rep Range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 200lbs 20 reps rest paused

Hamstrings
-E Back Extensions @ Bodyweight + 20lbs 21 reps rest paused. Intended Rep Range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ Bodyweight + 20lbs 18 reps rest paused

Duration: 1 hour 8 minutes

Comments:
It’s definitely getting harder to beat the logbook. I had to sacrafice reps to up othe weight on a few exercises. I’m still going strong though. The lower back and hammies pump was incredible at the end. I couldn’t do the extreme streth for them.

53

Nice work Brendan! It looks like your strength is increasing nicely.

A question - what do you think of Gironda DB swings? I noticed you use them quite a bit and I was wondering how effective you think they are in comparison to movements like Lateral Raises? From your experience, are they good for overall development or more specifically width? I ask because I might give them a try.

54

[quote]Der Candy wrote:
Nice work Brendan! It looks like your strength is increasing nicely.

A question - what do you think of Gironda DB swings? I noticed you use them quite a bit and I was wondering how effective you think they are in comparison to movements like Lateral Raises? From your experience, are they good for overall development or more specifically width? I ask because I might give them a try.[/quote]

They hit the front and medial head very nicely.

They’re hard to get used to but once you do they’re a great exercise. It’s easy to let momentum take over.

55

May 17th, 2007

Resistance Training: AM

Biceps
-A Cable Curls @ 115lbs 20 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 100lbs 20 reps rest paused

Abs
-B Nautilus Ab Machine @ 140lbs 15 reps rest paused. Intended rep range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 130lbs 14 reps rest paused

Calves
-C Leg Press Calf Raises @ 590lbs 14 reps rest paused. Intended rep range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 540lbs 14 reps rest paused

Back Width
-D Straight-Arm Lat Pulldowns @ 135lbs 21 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 130lbs 21 reps rest paused

Back Thickness
-E Close-Grip Pull Apart Pulldowns @ 125lbs 20 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 120lbs 20 reps rest paused

Duration: 50 minutes

Comments:
This was done at 5am and was a great workout. I probably won’t be doing any squatting workouts at this time as it takes to long and I don’t want to load my spine so early in the morning. I beat the logbook all around.

56

May 19th, 2007

Resistance Training: PM

Shoulders
-A Cable Upright Rows @ 155lbs DBs 20 reps rest paused. Intended rep range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 140lbs DBs 20 reps rest paused

Triceps
-B Decline Dumbbell Skullcrushers @ 45lbs DBs 16 reps rest paused. Intended rep range: 11 - 15 Rate of Technique (1-5): 4. Last Time: @ 40lbs DBs 16 reps rest paused

Chest
-C Wide-Grip Incline Neck Presses @ 140lbs 12 reps rest paused. Intended rep range: 11 - 15 Rate of Technique (1-5): 4. Last Time: @ 140lbs 9 reps rest paused

Quads
-D Hack Squats @ 300lbs 21 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 270lbs 21 reps rest paused

Hamstrings
-E Pull Throughs @ 125lbs 22 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 115lbs 20 reps rest paused

Duration: 1 hour 4 minutes

Comments:
In a sentence, I was able to beat everything. Those neck presses are coming along slowly though. I love me my carbs today.

57

great workouts brendan, gaining back your strength real fast

58

May 20th, 2007

Resistance Training: AM

Biceps
-A Close-Grip Drag Curls @ 65lbs 20 reps rest paused. Intended Rep Range: 15 - 20 Rate of Technique (1-5): 4. Last Time: @ 65lbs 18 reps rest paused

Abs
-B Hanging Leg Raises @ Bodyweight + 20lbs 18 reps rest paused. Intended Rep Range: 11 - 15 Rate of Technique (1-5): 4. Last Time: @ Bodyweight + 12lbs 21 reps rest paused

Calves
-C Standing Calf Raises @ 360lbs 18 reps rest paused. Intended Rep Range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 345lbs 17 reps rest paused

Back Width
-D Wide-Grip Lat Pulldowns @ 145lbs 15 reps rest paused. Intended Rep Range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 140lbs 14 reps rest paused

Back Thickness
-E Smith Machine Bentover Rows @ 140lbs 15 reps rest paused. Intended Rep Range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 135lbs 15 reps rest paused

Duration: 55 minutes

Comments:
The drag curls were a pain in the ass.q

59

May 20th, 2007

Resistance Training: PM

Shoulders
-A Gironda DB Swings @ 25lbs DBs 16 reps rest paused. Intended rep range: 11 - 15 Rate of Technique (1-5): 4. Last Time: @ 25lbs DBs 14 reps rest paused

Triceps
-B Reverse-Grip Incline Bench Presses @ 115lbs 13 reps rest paused. Intended rep range: 11 - 15 Rate of Technique (1-5): 4. Last Time: @ 110lbs 13 reps rest paused

Chest
-C Incline Away Cable Flies @ 70lbs 11 reps rest paused. Intended rep range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 60lbs 16 reps rest paused

Quads
-D Front Squats @ 185lbs 19 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 175lbs 19 reps rest paused

Hamstrings
-E Sumo Presses @ 490lbs 23 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 470lbs 21 reps rest paused

Duration: 1 hour 1 minute

Comments:
This one took just about everything I had. I was spent. I left content though. I will probably go for reps on the cable flies next time though. It’s getting to heavy and affecting my form.

60

I’m a bit late, but congrats on your first contest Brendan, very cool stuff.
-Greg