Brendan's Training Log

Training Bodybuilding
361

June 19th, 2006

Training: HSS-100 Back Specialization Back Width

Heavy: 6 - 8 rep range

-A Wide-Grip Pull-Ups @ Bodyweight 1 x 7, 1 x 5, 1 x 5, 1 x 4. 90 seconds rest between sets. Last Time: 1 x 7, 1 x 6, 1 x 5, 1 x 4

Superset: B1: 10 - 12 rep range B2: 8 - 10 rep range

-B1 Straight Arm Pull-Downs @ 102.5lbs 1 x 12, 1 x 11, 1 x 10 with a 303 tempo. No rest before B2. Last Time: @ 100lbs 2 x 12, 1 x 10

-B2 Rope Lat Pull-Downs @ 102.5lbs 3 x 10 with a 030 tempo. 90 seconds rest before B1. Last Time: @ 100lbs 1 x 10, 1 x 10, 1 x 8

Special: 10 - 12 rep range

-C Rope Rows @ 75lbs 3 x 12 with a 303 tempo. 60 seconds rest between sets. Last Time: 1 x 11, 1 x 10, 1 x 5

100 rep set

-D Unilateral Straight-Arm Arc DB Rows @ 10lbs. Last Time: 10lbs

Ab Work:

-E Straight-Leg Hanging Leg Raises 1 x 23. Last Time: 1 x 20

Duration: 45 minutes

Comments:
I’m amazed at how little time this workout takes. Nobody got in my way. During the workout, I thought it wasn’t very good but I actually progressed very well on the superset, special exercise, and 100 rep set as I paused less. I beat my ab numbers from last time too. I think I didn’t progress on the pull-ups because:

  1. I’m heavier as I did my last workout in the morning
  2. CNS wasn’t up to par for some reason.
    I would REALLY like to get that exercise into it’s rep range. Just an interesting revelation I ahd - I don’t generally like to give excuses in my journal.
362

June 20th, 2006

Training: HSS-100 Back Specialization Chest and Arms

Chest: A: 4 sets in the 8 - 10 rep range B: 3 sets in the 10 - 12 rep range

-A Close-Grip Incline Bench Presses to neck @ 135lbs 3 x 8, 1 x 6. 60 seconds rest between sets. Last Time: 2 x 8, 1 x 6, 1 x 4

-B Decline DB Flies @ 35lbs with a 303 tempo 1 x 10, 1 x 9, 1 x 8. 60 seconds rest between sets. Last Time: @ 30lbs with a 303 tempo 3 x 10

Triceps: C: 4 sets in the 8 - 10 rep range D: 3 sets in the 10 - 12 rep range

-C Triceps Dips @ Bodyweight 1 x 8, 1 x 6, 1 x 5, 1 x 4. 60 seconds rest between sets. Last Time: 1 x 7, 1 x 6, 2 x 4

-D Overhead DB Extensions @ 40lbs with a 303 tempo 2 x 10, 1 x 8. 60 seconds rest between sets. Last Time: 1 x 9, 1 x 6, 1 x 5

Biceps: E: 4 sets in the 8 - 10 rep range F: 3 sets in the 10 - 12 rep range

-E Standing Barbell Curls @ 80lbs 1 x 8, 1 x 6, 1 x 5, 1 x 4. 60 seconds rest between sets. Last Time: @ 75lbs 2 x 8, 1 x 5, 1 x 4

-F DB Hammer Curls @ 25lbs with a 303 tempo 1 x 10, 1 x 8, 1 x 6. Last Time: @ 20lbs with a 303 tempo 1 x 10, 2 x 9

Calf Work:

-G Unilateral Seated Calf Raises @ 30lbs with a 5 second negative and a 15 second pause at bottom 1 x 16. Last Time: 1 x 16 @ 27.5lbs

Duration: 1 hour 10 minutes

Comments:
This was a get workout. I didn’t feel drained at all and I progressed on everything. My only complaint is I didn’t have 60 seconds rest on the last set of hammer curls because a really stupid (no really she was stupid) woman asked me to help her unrack the leg press so she could put 25lbs on it. Gotta love commercial gyms.

363

June 21st, 2006

Training: HSS-100 Back Specialization Pillars

Heavy: 5 sets in the 4 - 6 rep range

-A Power Shrugs @ 270lbs 5 x 6. 120 seconds rest between sets. Last Time: @ 265lbs 4 x 6, 1 x 4

Superset: B1: 3 sets in the 8 - 10 rep range B2: 3 sets in the 10 - 12 rep range

-B1 Haney Shrugs @ 120lbs 2 x 10, 1 x 9. No rest before B2. Last Time:115lbs

-B2 Calf Machine Shrugs @ 255lbs 3 x 12 with a 030 tempo. 90 seconds rest before B1. Last Time: @ 240lbs 3 x 12

Special: 3 sets in the 8 - 10 rep range drop set 10lbs

-C Old Standing Rows @ 55lbs 2 x 10-Drop set to 40lbs 2 x 4, 1 x 8-Drop Set to 40lbs 1 x 3. 90 seconds rest between sets. Last Time: @ 50lbs 2 x 10-Drop set to 40lbs 2 x 6, 1 x 10-Drop Set to 40lbs 1 x 4

100 rep set

-D Mid-Thigh Rack Pulls @ 135lbs. Last Time: 135lbs

Ab Work:

-E Nautilus Ab Machine @ 110lbs with a 303 tempo 1 x 13. Last Time: 105lbs

Duration: 1 hour 4 minutes

Comments:
Today was one of those days where it seems like everyone is conspiring against you. This one dude kept getting in my way and talking on his cell phone etc. but I dopn’t really want to talk about it. I was frusterated and now I feel better. I think I could’ve been done in under an hour but that’s the way things go. I was able to use more weight and my body tells me it was a good workout so whatever.

364

Solid progress. How do you like HSS 100. I would like to do it but sport commitment burns me out on those type of plans.

365

[quote]keaster wrote:
Solid progress. How do you like HSS 100. I would like to do it but sport commitment burns me out on those type of plans.[/quote]

It kicked myass at first but now I love it. If you’re doing a sport I wouldn’t reccomend it.

366

[quote]El_Animal wrote:
keaster wrote:
Solid progress. How do you like HSS 100. I would like to do it but sport commitment burns me out on those type of plans.

It kicked myass at first but now I love it. If you’re doing a sport I wouldn’t reccomend it.
[/quote]

Ya, I like WSFSB. It seems to work well with some tweaks for my shoulders.

About how many kcals do you eat a day?

367

[quote]keaster wrote:
El_Animal wrote:
keaster wrote:
Solid progress. How do you like HSS 100. I would like to do it but sport commitment burns me out on those type of plans.

It kicked myass at first but now I love it. If you’re doing a sport I wouldn’t reccomend it.

Ya, I like WSFSB. It seems to work well with some tweaks for my shoulders.

About how many kcals do you eat a day?

[/quote]

My nutritionist probably wouldn’t like me giving out to much info but it depends on if I train that day or not. Regardless, it’s around 3k.

368

June 23rd, 2006

Training: HSS-100 Back Specialization Back Thickness

Heavy: 5 sets in the 4 - 6 rep range

-A Power Barbell Rows @ 195lbs 5 x 6. 120 seconds rest between sets. Last Time: @ 185lbs

Superset: B1: 3 sets of max reps B2: 3 sets in the 8 - 10 rep range rest pause then max reps

-B1 Reverse Rows @ Bodyweight 1 x 10, 1 x 7. 1 x 6 with a 030 tempo. No rest before B2. Last Time: 1 x 9, 1 x 7. 1 x 6

-B2 Incline Bench Shrugs @ 45lbs 1 x 10 x 3, 1 x 10 x 2, 1 x 8 x 2. 90 seconds rest before B1. Last Time: @ 40lbs 1 x 10 x 4, 2 x 10 x 3

Special: 3 sets with the 21s rep method

-C Wide-Grip Seated Rows @ 80lbs with the 21 method. 90 seconds rest between sets. Last Time: 77.5lbs

100 rep set

-D Cable Scapular Retraction @ 47.5lbs. Last Time: 45lbs

Calf Work:

-E Standing Calf Raises @ 315lbs 1 x 10 with a 15 second pause at bottom and 5 second negative. Last Time: @ 310lbs 1 x 9

Duration: 50 minutes

Comments:
This was another great workout as there was improvements all around. I hope I can maintain the intensity for tomorrow’s early morning ,legs and shoulders workout.

369

June 24th, 2006

Training: HSS-100 Back Specialization Legs and Shoulders

Quads: A: 4 sets in the 8 - 10 rep range with the 1.5 method B: 3 sts in the 10 - 12 rep range with a 808 tempo

-A Bulgarian Squats @ 40lbs 4 x 8 with the 1.5 method . 60 seconds rest between sets. Last Time: @ 40lbs 4 x 8

-B Hack Squats @ 42.5lbs with a 808 tempo 2 x 10, 1 x 8. 60 seconds rest between sets. Last Time: @ 40lbs 1 x 10, 1 x 6, 1 x 5

Hamstrings: C: 4 sets in the 8 - 10 rep range no tempo D: 3 sets in the 10 - 12 rep range with a 303 tempo

-C Good Mornings @ 130lbs 4 x 8. 60 seconds rest between sets. Last Time: @ 125lbs 4 x 8

-D Unilateral Lying Leg Curls @ 30lbs 1 x 10, 2 x 5 with a 303 tempo . 60 seconds rest between sets. Last Time: 1 x 10, 2 x 7

Shoulders: E: 4 sets in the 8 - 10 rep range no tempo F: 3 sets in the 10 - 12 rep range with a 303 tempo

-E Standing Barbell Military Presses @ 110lbs 3 x 8, 1 x 5. 60 seconds rest between sets. Last Time: @ 105lbs 3 x 8, 1 x 5.

-F Rear Lateral Raises @ 20lbs with a 303 tempo 3 x 10. 60 seconds rest between sets. Last Time: @ 20lbs 3 x 10

Ab Work:

-G Straight-Leg Hanging Leg Raises 1 x 25. Last Time: 1 x 23

Duration: 1 hour 5 minutes

Comments:
Note to self, GO TO GYM AT 5:00PM ON SATURDAYS FOR GREATEST WORKOUTS EVER. Seriously there was NO ONE there. It was so awesome and exactly what I needed after sitting through one of the most boring service classes I’ve ever had to sit through in my life (for my job).

The leg curls are the only thing that just won’t progress. I’m pretty sure it’s because I can’t get a comfortable postition on them. I was trying to do them Gironda-style. Also, I was mainly focusing on better form/tempo on the rear delt raise so that’s why there appears to be no progress on paper.

370

Hey - awesome work so far and the progress will show soon enough. Pictures? Also, I am starting HSS-100 next week and was wondering about what you do for rest periods. I know CT says to rest as little as possible without sacrificing strength. I am used to Waterbury’s programs so 1 min rest is probably alright which is what I can tolerate. Just wondering about what you do. Also, you are keeping the same weight consistent for all necessary sets in a day, right? Just askin cuz I don’t see progression during a single workout. Keep on truckin’!

371

[quote]IronDude17 wrote:
Hey - awesome work so far and the progress will show soon enough. Pictures? Also, I am starting HSS-100 next week and was wondering about what you do for rest periods. I know CT says to rest as little as possible without sacrificing strength. I am used to Waterbury’s programs so 1 min rest is probably alright which is what I can tolerate. Just wondering about what you do. Also, you are keeping the same weight consistent for all necessary sets in a day, right? Just askin cuz I don’t see progression during a single workout. Keep on truckin’![/quote]

I will have pictures in probably two weeks. I just took measurements and pictures today but I ahve to get them developed.

Yes I use the same weight for each work set but that will most likely change when I switch to a double split.

I’ve been using 60 seconds rests for all sets that CT didn’t prescibe a rest period for (I’m using his back specialization and he DID prescibe some rest periods). When I switch to generic HSS-100 I will be using 60 seconds rest at first and then progressing down as low as I can go.

372

June 25th, 2006

I weighed in today and it was a very good day. It doesn’t seem realistic but I explain why I think this is more accurate further down.

Measurements:

-Calves L 14.6in R 15in Last Time: 14.5in
-Arms 13.5in (unflexed) 14in (flexed) Last Time: 13.5in
-Waist 30.6in (around belly button) Last Time: 30.75in
-Quads 21in Last Time: 22.25in
-Chest 38.5in (all the way up) Last Time: 39.5in
-Neck 15in Last Time: 14.6in
-Weight 169lbs Last Time: 167lbs
-Bodyfat 7.6% Last Time: 10.5%

This leaves me with 156lbs of LBM from last time’s 149.5lbs. Now, I know there’s no way in hell I could’ve gained 6.5lbs of LBM in two weeks but I think these results are more accurate due to

  1. easier to use calipers
  2. more water/food in my stomach to add to weight (I feel a bit bloated)
  3. me looking leaner than the last two weeks (I took progress pics)

Now, this is undoubtedly NOT 100% accurate but I believe it is MORE accurate. And, since my goal was 173lbs with no more than 10% bodyfat, I might have to up the ante.

373

I thought you had new pics coming soon!

I want to see the latest progress.

374

I’d be curious to see that also.

375

Havent read all or mauch of this to be honest. But I do always see it up here and have to commend you on the dedication and commitment.

Nice work, Keep it going
Phill

376

If you’re only 17 remember that your frame and bones are still growing…so you will require even more calories than someone with the same goals that is in their 20’s.

Earlier you stated that you only beleive in putting on lean body mass…well it’s a hell of alot easier to put on LBM if you’re willing to add a little bit of fat with that. I would recommend adding prunes as a staple in your diet because they are loaded with calories and nutrients - an excellent mass food - I think Thib and/or Berardi recommended this.

Finally from the browsing I’ve done on this site, you seem to be an “over-analyser” type. At your age your testosterone levels are very high naturally and you’re going to get great results if you train at a high intensity level with heavy weights no matter what program or suplement regime you use.

Go to the gym, unleash the beast and spend the rest of your time picking up chicks and playing sports like most 17 year olds. This will prevent you from getting burned out.

377

[quote]tpa wrote:
If you’re only 17 remember that your frame and bones are still growing…so you will require even more calories than someone with the same goals that is in their 20’s.

Earlier you stated that you only beleive in putting on lean body mass…well it’s a hell of alot easier to put on LBM if you’re willing to add a little bit of fat with that. I would recommend adding prunes as a staple in your diet because they are loaded with calories and nutrients - an excellent mass food - I think Thib and/or Berardi recommended this.

Finally from the browsing I’ve done on this site, you seem to be an “over-analyser” type. At your age your testosterone levels are very high naturally and you’re going to get great results if you train at a high intensity level with heavy weights no matter what program or suplement regime you use.

Go to the gym, unleash the beast and spend the rest of your time picking up chicks and playing sports like most 17 year olds. This will prevent you from getting burned out.
[/quote]

Good post.

378

Wow, I got a TON of posts in her today. I appreciate all of you guys’ advice etc.

I know I know! I need tog et a digital camera. Then I can post the pictures up right after I take them. I assure you I have the pictures and have been taking them.

What I’m doing is, every other week I take about 8 pictures of varios bodybuilding poses. In about 4 weeks I use up an entire disposable camera. After that, I get them developed and get the CD with Kodak EasyShare along with it. Then I can post them up. I’ve got about 8 more pictures to take on this camera. So, I should have a whole slew of pictures in two weeks (sorry, I ahve a job now so as soon as I get some money I’ll get the digital camera).

379

[quote]tpa wrote:
If you’re only 17 remember that your frame and bones are still growing…so you will require even more calories than someone with the same goals that is in their 20’s.

Earlier you stated that you only beleive in putting on lean body mass…well it’s a hell of alot easier to put on LBM if you’re willing to add a little bit of fat with that. I would recommend adding prunes as a staple in your diet because they are loaded with calories and nutrients - an excellent mass food - I think Thib and/or Berardi recommended this.

Finally from the browsing I’ve done on this site, you seem to be an “over-analyser” type. At your age your testosterone levels are very high naturally and you’re going to get great results if you train at a high intensity level with heavy weights no matter what program or suplement regime you use.

Go to the gym, unleash the beast and spend the rest of your time picking up chicks and playing sports like most 17 year olds. This will prevent you from getting burned out.
[/quote]

I havn’t posted up my diet in a very long time due to my nutritionist not wanting me to but I can assure you that I’m taking in plenty of calories.

You’re absolutely right - I am the FUCKING DEFINITION of overanalyzer but I’ve leanred to control it a lot better. Moreover, I guarantee you I will not burn out. I’m in it for the long hall bro. I love this sport.

Thanks for posting.

380

June 26th, 2006

Training: HSS-100 Back Specialization Back Width

Heavy: 4 sets in the 6 - 8 rep range

-A Wide-Grip Pull-Ups @ Bodyweight 1 x 7, 1 x 5, 1 x 5, 1 x 3. 90 seconds rest between sets. Last Time: 1 x 7, 1 x 5, 1 x 5, 1 x 4

Superset: B1: 3 sets in the 10 - 12 rep range B2: 3 sets in the 8 - 10 rep range

-B1 Straight Arm Pull-Downs @ 102.5lbs 3 x 12 with a 303 tempo. No rest before B2. Last Time: @ 102.5lbs 1 x 12, 1 x 11, 1 x 10

-B2 Rope Lat Pull-Downs @ 105lbs 3 x 10 with a 030 tempo. 90 seconds rest before B1. Last Time: @ 102.5lbs 3 x 10

Special: 3 sets in the 10 - 12 rep range

-C Rope Rows @ 77.5lbs 2 x 12, 1 x 10 with a 303 tempo. 60 seconds rest between sets. Last Time: @ 75lbs 3 x 12
100 rep set

-D Unilateral Straight-Arm Arc DB Rows @ 12.5lbs. Last Time: 10lbs

Calf Work:

-E Unilateral Seated Calf Raises @ 32.5lbs 1 x 17 with a 5 second negative and a 15 second pause at bottom. Last Time: @ 30lbs 1 x 16

Duration: 45 minutes

Comments:
This commences my last week of back specialization. Next week i will be doing a double split two times a week. Good progress this workout. Those pull ups are still pissing me off as I’m actually regressing but I think it’s because I’m gaining weight. nevertheless, I intend to keep them in my double split. I will keep hammering away at em. 4 weeks ain’t enough for me. My calves are killing me and whenever I raise my arm above a certain point I can feel it in my lats. :slight_smile: