Brendan's Training Log

Training Bodybuilding
441

[quote]El_Animal wrote:

Comments:
Even though I progressed today it really pisses me off that I can’t progress MORE on the squats. I thought I just had an off day last week. It really bugs me when I know I’m cabale of better. The first week on this program I was able to squat 295 for 2 and now I’m squatting 280 for 3? Cmon something’s wrong here.

I’m progressing but I know that I’m nowhee near my max. The rest of my session went very well as I finally got those stand leg curls into the rep range and was able to progress all around. I’m sure my hammies will grow and I guess that’s all that matters.[/quote]

Hate to say it, but sometimes it happens. I know how everyone has made it that we should allways be hitting some kind of improvement because we’re 18, at the time of our natural best and eaing a lot, but sometimes it just might not click for a week or two.

I think the biggest thing we have to remember is that we’re doing everything right, and by the next time or the time after that, you’ll move it up.

Now if niether of us are going up after 4 or 5 weeks, than it’s time to start worrying.

Edit: By the way, not to be gay but your legs are looking terrific. I was really surprised.

442

[quote]
Edit: By the way, not to be gay but your legs are looking terrific. I was really surprised.[/quote]

lol, i think if you didnt add not to be gay, it wouldnt of sounded as gay

443

[quote]Naphta wrote:
El_Animal wrote:

Comments:
Even though I progressed today it really pisses me off that I can’t progress MORE on the squats. I thought I just had an off day last week. It really bugs me when I know I’m cabale of better. The first week on this program I was able to squat 295 for 2 and now I’m squatting 280 for 3? Cmon something’s wrong here.

I’m progressing but I know that I’m nowhee near my max. The rest of my session went very well as I finally got those stand leg curls into the rep range and was able to progress all around. I’m sure my hammies will grow and I guess that’s all that matters.

Hate to say it, but sometimes it happens. I know how everyone has made it that we should allways be hitting some kind of improvement because we’re 18, at the time of our natural best and eaing a lot, but sometimes it just might not click for a week or two.

I think the biggest thing we have to remember is that we’re doing everything right, and by the next time or the time after that, you’ll move it up.

Now if niether of us are going up after 4 or 5 weeks, than it’s time to start worrying.

Edit: By the way, not to be gay but your legs are looking terrific. I was really surprised.[/quote]

yeah I plan on switching the exercise out after enxt week when I begin my intensification phase. I’ve had success in the past laying off the squat for a while and coming back stronger.

Thanks for the legs comment.

444

HAHAHA

445

July 18th, 2006

Training: HSS-100 PM Session - Shoulders

Heavy: 4 sets in the 6 - 8 rep range

-A Standing Military Presses BTN @ 70lbs 1 x 8, @ 100lbs 1 x 8, @ 125lbs 1 x 6, @ 120lbs 1 x 6. No specified rest between sets. Last Time: @ 65lbs 1 x 8, @ 95lbs 1 x 8, @ 120lbs 1 x 8, @ 120lbs 1 x 6

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

-B1 DB Lateral Raises @ 25lbs 3 x 12. No rest before B2. Last Time: @ 20lbs 3 x 12

-B2 Arold Presses @ 35lbs 1 x 12, 1 x 10, 1 x 5. 60 seconds rest before B1. Last Time: @ 35lbs 1 x 10, 1 x 10, 1 x 5

Special: 3 sets in the 10- 12 rep range

-C Athens Presses @ 25lbs 3 x 12. 60 seconds rest between sets. Last Time: @ 25lbs 1 x 12, 1 x 11, 1 x 10

100 rep set

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

Calf Work:

-E Standing Calf Raises @ 295lbs 1 x 12 with a 15 second pause at bottom and 5 second negative. Last Time: @ 287.5lbs 1 x 11

Duration: 49 minutes

Comments:
This session was great albeit a little longer than last time’s. I have too many friends trying toi talk to me at this gym - lol. Anyway, increases all around. I still can’t seem to get that last set of arnold presses into the rep range. It’s really hard being prefatigued. I actually forgot that I was supposed to stop at 10 for the first set. I overshot the rep range but it felt really easy. maybe if I hadn’t done that I would’;ve had something in the tank for the last set.

446

[quote]redsox348984 wrote:

Edit: By the way, not to be gay but your legs are looking terrific. I was really surprised.

lol, i think if you didnt add not to be gay, it wouldnt of sounded as gay[/quote]

Haha, I’m always first to catch myself for being a fag/pussy.

447

[quote]Naphta wrote:
redsox348984 wrote:

Edit: By the way, not to be gay but your legs are looking terrific. I was really surprised.

lol, i think if you didnt add not to be gay, it wouldnt of sounded as gay

Haha, I’m always first to catch myself for being a fag/pussy.
[/quote]

Don’t beat yourself up over it. Bodybuilding is a subjective spot and I appreciate the compliments.

448

July 19th, 2006

Training: HSS-100 AM Session - Back

Heavy: 5 sets in the 6 - 8 rep range

-A Assisted Pull-Ups @ -34lbs 1 x 8, @ -28lbs 1 x 8, @ -16 1 x 8, 1 x 8, 1 x 8. No specified rest. Last Time: @ -40lbs 1 x 8, @ -34lbs 1 x 8, @ -28lbs 1 x 8, @ -16 1 x 8, 1 x 8
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 10 with a 303 tempo. No rest before B2. Last Time: @ 105lbs 2 x 12, 1 x 11

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

Special: 4 sets in the 10 - 12 rep range

-C One-Arm Barbell Rows @ 80lbs 4 x 12. 60 seconds rest between sets. Last Time: @ 75lbs

100 rep set

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

Ab Work:

-E Nautilus Ab Machine @ 140lbs 1 x 14 with a 303 tempo . Last Time: @ 135lbs

Duration: 57 minutes

Comments:
Great workout again this morning. I didn’t think about it too much, meditated before I went in and everything went great. I switched the weight on the seated rows back down so that I could complete the sert smoothely but I will be moving it up next time. I thik it’s almost time to do bodyweight pull-ups. Improvements all around. I have traps later tonight which I’ll have to squeeze in before the gym closes again due to my job

449

[quote]El_Animal wrote:
keaster wrote:

Thanks for the advice but, just out of curiousity, where are you getting your numbers for calories here?

[/quote]

I am using Dr John Berardi’s calorie calculator provided at percisionnutrition.com I used you weight and age and bf perenct. It was just a estimate. It is only a starting point. I gave a rough estimate that you worked out for 1 hour once a day. If you do two a days you will have to add about 300-500 cals to that number. Just trying to help.

Another way is 24x bw in pounds. Again if you do two-a-days, it will have to be higher.I think you could probably get away with doing an advanced bulk as your insulin sensitivity looks good.

450

dude your progress is amazing and inspirational. keep it up.

451

yo you get so many more comments in your training log than i do. im jealous lol

452

[quote]keaster wrote:
El_Animal wrote:
keaster wrote:

Thanks for the advice but, just out of curiousity, where are you getting your numbers for calories here?

I am using Dr John Berardi’s calorie calculator provided at percisionnutrition.com I used you weight and age and bf perenct. It was just a estimate. It is only a starting point. I gave a rough estimate that you worked out for 1 hour once a day. If you do two a days you will have to add about 300-500 cals to that number. Just trying to help.

Another way is 24x bw in pounds. Again if you do two-a-days, it will have to be higher.I think you could probably get away with doing an advanced bulk as your insulin sensitivity looks good.
[/quote]

Ah that’s pretty cool. Thanks.

As of right now I am eating 24xbodyweight on training days. Next week the off days will be closer to that as well.

453

[quote]consumer wrote:
dude your progress is amazing and inspirational. keep it up.[/quote]

I don’t know about amazing. Check out redsix’s journal. That is one strong dude.

454

[quote]redsox348984 wrote:
yo you get so many more comments in your training log than i do. im jealous lol[/quote]

I didn’t use to.

I need to post pictures more often (LOL)

But the damn digital camera hasn’t come in the mail. I will be seriously pissed if it doesn’t come by Friday and I ahve to wait until next week.

455

July 19th, 2006

Training: HSS-100 PM Session - Traps

Heavy: 4 sets in the 6 - 8 rep range

-A Power Barbell Shrugs @ 245lbs 1 x 8, @ 265lbs 1 x 8, @ 285lbs 1 x 8, @ 300lbs 1 x 8 with a 020 tempo. No specified rest between sets. Last Time: @ 235lbs 1 x 8, @ 255lbs 1 x 8, @ 275lbs 1 x 8, @ 290lbs 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 @ 150lbs 3 x 12. No rest before B2. Last Time: @ 140lbs

-B2 Overhead Shrugs @ 90lbs 3 x 10. 60 seconds rest before B1. Last Time: @ 80lbs

Special: 3 sets in the 10- 12 rep range

-C Haney Shrugs @ 125lbs 3 x 12. 60 seconds rest between sets. Last Time: 2 x 12, 1 x 10
100 rep set

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

Calf Work:

-E Seated Calf Raises @ 120lbs 1 x13x4x2 rest paused. Last Time: @ 115lbs 1 x13x4x2

Duration: 45 minutes

Comments:
Well, here’s my not-so-rushed workout. I left the gym about 5 mintues before it closed and everything felt easy. Because of my work schedule, I have the next two days off of training but will be working my ass off. Hopefully, I’ll come back strong for quads and triceps on saturday.

456

July 22nd, 2006

Training: HSS-100 AM Session - Quads

Heavy: 5 sets in the 6 - 8 rep range

-A Front Squats @ 135lbs 1 x 8, @ 155lbs 1 x 8, @ 175lbs 1 x 8, @ 1205lbs 1 x 7, @ 195lbs 1 x 6. No specified rest. Last Time: @ 120lbs 1 x 8, @ 140lbs 1 x 8, @ 160lbs 1 x 8, @ 180lbs 1 x 8, @ 205lbs 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 @ 35lbs DBs 3 x 12. No rest before B2. Last Time: @ 30lbs 3 x 12

-B2 Leg Presses @ 365lbs 1 x 10x5x2, 1 x 10x4x2, 1 x 8x4x2. 90 seconds rest before B1. Last Time: @ 360lbs 2 x 10x4x2, 1 x 8x4x2

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

-C Sissy Hack Squats @ 45lbs 4 x 12. 60 seconds rest between sets. Last Time: @ 42.5lbs 4 x 12

100 rep set

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

Ab Work:

-E Incline Weighted Sit-Ups @ Bodyweight + 35lbs 1 x 15. Last Time: 1 x 13

Duration: 1 hour

Comments:
For some reason I can always progress on my quad workout. I did this a little bit faster than last time and the pump was painful during the extreme stretch that I always do. I decided to start going for reps more on the ab and calf exercises. They’re small muscle groups and it would be unrealistic to expect weight increases everytime. Improvements all around today.

457

those are some good front squats. i jsut started doing them and there hard as hell

458

July 22nd, 2006

Training: HSS-100 PM Session - Triceps

Heavy: 4 sets in the 6 - 8 rep range

-A Close-Grip Bench Presses @ 145lbs 1 x 8, @ 170lbs 1 x 8, @ 180lbs 1 x 7, @ 170lbs 1 x 7. No specified rest between sets. Last Time: @ 135lbs 1 x 8, @ 160lbs 1 x 8, @ 175lbs 1 x 8, @ 180lbs 1 x 6

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

-B1 Overhead DB Enxtensions @ 45lbs 1 x 12, 2 x 7 with a 303 tempo. No rest before B2. Last Time: @ 35lbs 2 x 12, 1 x 11

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

Special: 3 sets in the 10- 12 rep range

-C Incline Reverse-Grip Bench Presses @ 95lbs 2 x 12, 1 x 10. 60 seconds rest between sets. Last Time: 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 @ 300lbs 1 x 11 with a 15 second pause at bottom and 5 second negative. Last Time: @ 295lbs 1 x 12

Duration: 47 minutes

Comments:
Damnit, I did a 35lbs DB last time on the overhead extensions and I wrote down to do a 45lbs one. I didn’t have my numbers from last time with me so the whole time I didn’t know if I was progressing or not. I’m glad I managed to progress all around. It just sucks that i sued a 45lbs DB instead of a 40lbs one because I coul’ve gotten into the rep range for the second and third sets.

459

July 23rd, 2006

Measurements:

-Calves L 15in R 15in Last Time: L 14.6in R 15in
-Arms L 14in R 14in Last Time: 14in
-Waist 30.25in Last Time: 31in
-Quads L 23in R 23.75in Last Time: 23in
-Chest 39.5in Last Time: 39.75in
-Neck 15.25in Last Time: 15.25in
-Weight 169lbs Last Time: 171lbs
-Bodyfat 6.9% Last Time: 7.3%

Comments:
Well, this is definitely NOT the direction I need to be going. I will be employing new strategies to correct this. I’m pretty sure I know what the culprit is - my new job.

It has me on my feet for 6 - 8 hours at a time usually lifting and pushing stuff. I’m going to upping my calories on my off days as well as a few other things.

460

July 23rd, 2006

Training: HSS-100 AM Session - Chest

Heavy: 5 sets in the 6 - 8 rep range

-A Flat Bench Presses @ 150lbs 1 x 8, @ 165lbs 1 x 8, @ 170lbs 1 x 8, @ 180lbs 1 x 8, @ 175lbs 1 x 7. No specified rest between sets. Last Time: @ 140lbs 1 x 8, @ 160lbs 1 x 8, @ 175lbs 1 x 8, @ 180lbs 1 x 4, @ 175lbs 1 x 4

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

-B1 Gironda Dips @ Bodyweight 1 x 6, 1 x 4, 1 x 3. No rest before B2. Last Time: 1 x 6, 1 x 4, 1 x 3

-B2 Low-Incline Close-Grip Bench Presses @ 90lbs 1 x 11, 1 x 7, 1 x 6. 60 seconds rest before B1. Last Time: @ 110lbs 1 x 11, 1 x 5, 1 x 4

Special: 4 sets in the 10 - 12 rep range with a 30X tempo

-C Incline Fly-to-Presses @ 35lbs 2 x 12, 1 x 10, 1 x 9 with a 30X tempo. 60 seconds rest between sets. Last Time: @ 35lbs 1 x 12, 1 x 10, 2 x 7

100 rep set

-D Low Pully Cross-Overs @ 40lbs 1 x 100. Last Time: @ 40lbs 1 x 100

Ab Work:

-E Nautilus Ab Machine @ 140lbs 1 x 16 with a 303 tempo . Last Time: @ 140lbs 1 x 14

Duration: 58 minutes

Comments:
Although this was a beter workout than last time’s, I can’t for the life of me progress on the damn close-grip incline bench presses. I’m still progressing on everything else (including the first part of the superset - gironda dips) but I can’t even stay in the rep range for this exercise. it’s now a lost exercise as next week will be the last time I need to beat last time’s numbers before I go into an intensification phase.

So, I will probably be dropping the weight on that one again just tog et in the rep range. I went for reps again on the abs and will probably go up fractionally (in weight) next time. I think slowiing down the progression was a good idea.