Brendan's Training Log

Training Bodybuilding
401

July 11th, 2006

Training: HSS-100 PM Session - Shoulders

Heavy: 4 sets in the 6 - 8 rep range

-A Standing Military Presses BTN @ 65lbs 1 x 8, @ 95lbs 1 x 8, @ 120lbs 1 x 8, @ 120lbs 1 x 6. No specified rest between sets. Last Time: @ 65lbs 1 x 8, @ 95lbs 1 x 8, @ 115lbs 1 x 8, @ 125lbs 1 x 3

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

-B1 DB Lateral Raises @ 20lbs 3 x 12. No rest before B2. Last Time: @ 20lbs 3 x 12

-B2 Arold Presses @ 35lbs 1 x 10, 1 x 10, 1 x 5. 60 seconds rest before B1. Last Time: @ 35lbs 1 x 10, 1 x 6, 1 x 3

Special: 3 sets in the 10- 12 rep range

-C Athens Presses @ 25lbs 1 x 12, 1 x 11, 1 x 10. 60 seconds rest between sets. Last Time: @ 25lbs 2 x 12, 1 x 11

100 rep set

-D Machine Lateral Raises @ 25lbs 1 x 100 Last Time: @25lbs (less pauses this time)

Calf Work:

-E Standing Calf Raises @ 285lbs 1 x 10 with a 15 second pause at bottom and 5 second negative.

Duration: 40 minutes

Comments:
This workout went better than this mornings. Improvements all around except for the arnold presses which I failed on the 10th rep of the 2nd set therefore my strength fell off. I also manged to stay in the rep range for the heavy exercise for once. The athens presses are weird - the most stress is at the top of the movement. Looking forward to tomorrow’s back and traps.

402

[quote]El_Animal wrote:
July 11th, 2006

Training: HSS-100 AM Session - Hamstrings

Heavy: 5 sets in the 6 - 8 rep range

-A Back Squats @ 135lbs 1 x 8, @ 225lbs 1 x 8, @ 255lbs 1 x 6, @ 280lbs 1 x 2, 1 x miss. No specified rest. Last Time: @ 135lbs 1 x 8, @ 225lbs 1 x 8, @ 275lbs 1 x 6, @ 295lbs 1 x 2, 1 x 1

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

-B1 Standing Leg Curls @ 25lbs 1 x 12, 1 x 11, 1 x 8 with a 303 tempo. No rest before B2. Last Time: 1 x 10, 1 x 9, 1 x 7

-B2 DB Romanian Deadlifts @ 65lbs DBs 3 x 10. 60 seconds rest before B1. last Time: @ 60lbs DBs 3 x 10

Special: 4 sets in the 10 - 12 rep range with rest pause

-C Pull-Throughs @ 50lbs 3x12x5, 1x12x4. 60 seconds rest between sets. Last Time: @ 40lbs 4x12x5

100 rep set

-D Seated Leg Curls @ 55lbs 1 x 100. Last Time: 40lbs

Ab Work:

E Incline Weighted Sit-Ups @ Bodyweight + 25lbs 1 x 15. Last Time: 1 x 11

Duration: 1 hour 5 minutes

Comments:
Well, I was REALLY disappointed in my squatting performance. t was the only thing I was thinking about the past couple of days. Maybe I thought about it TOO much. The onlything I can think of for my regression is that I was wearing a belt for that 3rd and 4th set (which I was last week). It’s also weird but I felt VERY mentally prepared for it and the whole rest of my workout went fine - I beat all of my numbers. I definitely like the weighted sit-ups instead of the hanging leg raises.[/quote]

everyone has days like that. its best to just forget about and destroy the weight next time

403

[quote]redsox348984 wrote:
everyone has days like that. its best to just forget about and destroy the weight next time[/quote]

Spot on! Some of the days when I absolutely destroy the weights are after a session where I absolutely sucked. It is amazing what having a bad day and getting pissed off can do to your mental edge for lifting the next time you set foot in a gym.

404

[quote]El_Animal wrote:

For my long term goal, if I do not compete in a show by next year, I will quit bodybuilding (this may be a bit extreme-I’m open to suggestions for motivation)[/quote]

Do or die… good if you die bad if you die

405

I remember a couple weeks ago when I had a terrible day at work and was PISSED OFF. I got to the gym (it was a Saturday at like 6pm and I’m never there then) and the shit was empty. It was like a gift from god. Needless to say, I had a great workout.

406

July 12th, 2006

Training: HSS-100 AM Session - Back

Heavy: 5 sets in the 6 - 8 rep range

-A Assisted Pull-Ups @ -40lbs 1 x 8, @ -34lbs 1 x 8, @ -28lbs 1 x 8, @ -16 1 x 8, 1 x 8. No specified rest. Last Time: @ -40lbs 1 x 8, @ -28lbs 1 x 8, @ -22lbs 1 x 6, @ -16 1 x 4, 1 x 2

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

-B1 Straight-Arm Lat Pulldowns @ 105lbs 2 x 12, 1 x 11 with a 303 tempo. No rest before B2. Last Time: 2 x 12, 1 x 8

-B2 BTN Lat Pull-Downs @ 117.5lbs 3 x 10 with a 030 tempo. 60 seconds rest before B1. Last Time: @ 115lbs

Special: 4 sets in the 10 - 12 rep range

-C One-Arm Barbell Rows @ 75lbs 4 x 12. 60 seconds rest between sets. Last Time: @ 55lbs

100 rep set

-D Seated Machine Rows @ 60lbs 1 x 100. Last Time: @ 30lbs

Ab Work:

-E Nautilus Ab Machine @ 130lbs 1 x 13 with a 303 tempo . Last Time: @ 125lbs

Duration: 55 minutes

Comments:
Bout friggin time I started to progress. I wanted to get 3 sets of 12 on the straight arms but my form broke down on the 11th rep and I could only get a partial. I uypped the weight considerably on the one-arm barbell rows and I definitely felt it but still was able to complete all the sets in the upper end of the rep range. For some reason, I accidentally put 60lbs on the seated rows instead of 30lbs so that’s what I did and it was WAY harder. I felt it in my biceps as much as the back. I will be lowering that next time. Other than that, it’s getting really ahrd to beat that ab machine.

407

July 12th, 2006

Training: HSS-100 PM Session - Traps

Heavy: 4 sets in the 6 - 8 rep range

-A Power Barbell Shrugs @ 235lbs 1 x 8, @ 255lbs 1 x 8, @ 275lbs 1 x 8, @ 290lbs 1 x 8 with a 020 tempo. No specified rest between sets. Last Time: @ 225lbs 1 x 8, @ 245lbs 1 x 8, @ 265lbs 1 x 8, @ 280lbs 1 x 8

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

-B1 Cable Shrugs @ 140lbs 3 x 12. No rest before B2. Last Time: @ 130lbs

-B2 Overhead Shrugs @ 80lbs 3 x 10. 60 seconds rest before B1. Last Time: @ 60lbs

Special: 3 sets in the 10- 12 rep range

-C Haney Shrugs @ 125lbs 2 x 12, 1 x 10. 60 seconds rest between sets. Last Time: 1 x 12, 2 x 10

100 rep set

-D Machine Shrugs @ 90lbs 1 x 100. Last Time: @ 90lbs (was easier)

Calf Work:

-E Seated Calf Raises @ 110lbs 1 x14x4x2 rest paused. Last Time: @ 105lbs 1 x14x4x2

Duration: 48 minutes

Comments:
Improvements all around. Though I was hoping for more improvment on the haney shrugs. I’m still in the high end of the rep ranges for everything else. I didn’t feel as fatigued as last week and tomorrow is an off day. I will be hitting quads and triceps on Friday.

408

July 14th, 2006

Training: HSS-100 AM Session - Quads

Heavy: 5 sets in the 6 - 8 rep range

-A Front Squats @ 120lbs 1 x 8, @ 140lbs 1 x 8, @ 160lbs 1 x 8, @ 180lbs 1 x 8, @ 205lbs 1 x 5. No specified rest. Last Time: @ 115lbs 1 x 8, @ 135lbs 1 x 8, @ 155lbs 1 x 8, @ 175lbs 1 x 8, @ 200lbs 1 x 5

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

-B1 Bulgarian Squats @ 30lbs 3 x 12. No rest before B2. Last Time: @ 30lbs 2 x 12, 1 x 11

-B2 Leg Presses @ 360lbs 2 x 10x4x2, 1 x 8x4x2. 90 seconds rest before B1. Last Time: @ 360lbs 1 x 8x3x2, 1 x 5x2x1, 1 x 5x3x1

Special: 4 sets in the 10 - 12 rep range with a 303 tempo

-C Pull-Throughs @ 42.5lbs 4 x 12. 60 seconds rest between sets. Last Time: @ 40lbs 2 x 12, 1 x 11, 1 x 10

100 rep set

-D Leg Extensions @ 30lbs 1 x 100. Last Time: @ 30lbs (less pauses)

Ab Work:

-E Incline Weighted Sit-Ups @ Bodyweight + 30lbs 1 x 13. Last Time: @ Bodyweight + 25lbs 1 x 15

Duration: 1 hour 5 mintues

Comments:
I was scared as shit coming into this workout knowing how painful it was from last time. I would’ve rather died than nopt progressed. it started off pretty bad as I started to front squat and I could feel something pulling or tearing on my left shoulder. I got that sinking feeling and was thinking “Oh shit” I can’t afford to not front squat. So, I switched to a clean grip and it was like a gift from god - no shoulder pain. After that, I was in the zone. While I was in the gym it didn’t feel like I was progressing that much on everything but I was progressing nonetheless. In retrospect, I actually progressed quite a bit this workout as EVERY set was better than last time’s.

409

OK I REALLY don’t want to do this but it’s been a while and people have asked so here it goes.

I’m not sure I’ve been making enough progress and BELIEVE ME it has motivated the shit out of me having seen these pictures. In addition, it’s opened up my eyes as to what my weaknesses truely are. I originally thought my legs were weak but these pictures tell me chest and back thickness.

sigh

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by the way I realize I need help on the posing

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last one

419

July 14th, 2006

Training: HSS-100 PM Session - Triceps

Heavy: 4 sets in the 6 - 8 rep range

-A Close-Grip Bench Presses @ 135lbs 1 x 8, @ 160lbs 1 x 8, @ 175lbs 1 x 8, @ 180lbs 1 x 6. No specified rest between sets. Last Time: @ 135lbs 1 x 8, @ 160lbs 1 x 8, @ 175lbs 1 x 6, 1 x 4

Superset: B1: 3 sets in the 10 -12 rep range with a 303 tempo B2: 3 sets for max reps

-B1 Overhead DB Enxtensions @ 35lbs 2 x 12, 1 x 11 with a 303 tempo. No rest before B2. Last Time: 2 x 12, 1 x 6

-B2 Bodyweight Triceps Extensions 1 x 6, 1 x 5, 1 x 2. 60 seconds rest before B1. Last Time: NA

Special: 3 sets in the 10- 12 rep range

-C Incline Reverse-Grip Bench Presses @ 95lbs 1 x 12, 2 x 10. 60 seconds rest between sets. Last Time: @ 95lbs 1 x 12, 2 x 10

100 rep set

-D Triceps Press-Downs @ 40lbs 1 x 100. Last Time: @ 40lbs

Calf Work:

-E Standing Calf Raises @ 285lbs 1 x 10 with a 15 second pause at bottom and 5 second negative. Last Time: @ 285lbs 1 x 10

Duration: 55 minutes

Comments:
Improvements all around except for those damn reverse-grip incline presses. That pissed me off. I think it’s because it’s an awkward exercise. I only added 2.5lbs for the DC calves because I was originally just going to go for reps but I felt good about it so I just added a little. Took a little longer than last time.

420

how much you weighing in at?