Brendan's Training Log

Training Bodybuilding
461

July 23rd, 2006

Training: HSS-100 PM Session - Biceps

Heavy: 4 sets in the 6 - 8 rep range

-A Standing Barbell Curls @ 60lbs 1 x 8, @ 70lbs 1 x 8, @ 85lbs 1 x 8, @ 85lbs 1 x 8. No specified rest between sets. Last Time: @ 60lbs 1 x 8, @ 70lbs 1 x 8, @ 80lbs 1 x 8, @ 90lbs 1 x 4

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

-B1 Close-Grip Concentration Curls @ 40lbs 2 x 12, 1 x 10. No rest before B2. Last Time: @ 40lbs 3 x 12

-B2 Wide-Grip Preacher Curls @ 50lbs 3 x 10. 60 seconds rest before B1. Last Time: @ 45lbs 3 x 10

Special: 3 sets in the 10- 12 rep range

-C Incline Hammer Curls @ 30lbs 2 x 12, 1 x 9. 60 seconds rest between sets. Last Time: @ 30lbs 1 x 12, 1 x 10, 1 x 8

100 rep set

-D Machine Curls @ 5lbs 1 x 100. Last Time: @ 5lbs 1 x 100

Calf Work:

-E Seated Calf Raises @ 122.5lbs 1 x13x4x2 rest paused. Last Time: @ 120lbs 1 x13x4x2

Duration: 50 minutes

Comments:
This session took a little longer than last time. It looks like I progressed pretty decently though. I’m not sure I’ll be able to beat this workout by much next week though. After that the rep ranges and exercises will change.

462

July 24th, 2006

Training: HSS-100 AM Session - Hamstrings

Heavy: 5 sets in the 6 - 8 rep range

-A Back Squats @ 145lbs 1 x 8, @ 230lbs 1 x 8, @ 280lbs 1 x 5, @ 280lbs 1 x 3 @ 265lbs 1 x 3 (missed on 4). No specified rest. Last Time: @ 140lbs 1 x 8, @ 230lbs 1 x 8, @ 260lbs 1 x 8, @ 280lbs 1 x 3 (missed on 4), 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 @ 27.5lbs 2 x 12, 1 x 10 with a 303 tempo. No rest before B2. Last Time: @ 25lbs 2 x 12, 1 x 11

-B2 DB Romanian Deadlifts @ 75lbs DBs 3 x 10. 60 seconds rest before B1. last Time: @ 70lbs DBs

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

-C Pull-Throughs @ 100lbs 4x12x4. 60 seconds rest between sets. Last Time: @ 80lbs 3x12x5, 1x12x4

100 rep set

-D Seated Leg Curls @ 57.5lbs 1 x 100. Last Time: @ 57.5lbs

Ab Work:

-E Incline Weighted Sit-Ups @ Bodyweight + 40lbs 1 x 13. Last Time: @ Bodyweight + 35lbs 1 x 15

Duration: 1 hour 5 minutes

Comments:
Well, there was SOME progression with the squats today but in all honesty, I’m glad this is the last time I ahve to beat them. I think I’m going to switch it to box squats to see what all the magic’s about. I managed to beat everything else though.

463

July 24th, 2006

Training: HSS-100 PM Session - Shoulders

Heavy: 4 sets in the 6 - 8 rep range

-A Standing Military Presses BTN @ 75lbs 1 x 8, @ 105lbs 1 x 8, @ 125lbs 2 x 6. No specified rest between sets. Last Time: @ 70lbs 1 x 8, @ 100lbs 1 x 8, @ 125lbs 1 x 6, @ 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: @ 25lbs 3 x 12

-B2 Arold Presses @ 35lbs 2 x 10, 1 x 6. 60 seconds rest before B1. Last Time: @ 35lbs 1 x 12, 1 x 10, 1 x 5

Special: 3 sets in the 10- 12 rep range

-C Athens Presses @ 35lbs 1 x 12, 1 x 11. 60 seconds rest between sets. Last Time: @ 25lbs 3 x 12

100 rep set

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

Calf Work:

-E Standing Calf Raises @ 305lbs 1 x 11 with a 15 second pause at bottom and 5 second negative. Last Time: @ 305lbs 1 x 11

Duration: 48 minutes

Comments:
Progression everywhere except the superset. Oh well, it’s changing next week anyway. The lateral rises were much easier as I ahd to wait to get on the machine so my pump from the previous exercises died down somewhat. It’s back and traps tomorrow.

464

July 25th, 2006

Training: HSS-100 AM Session - Back

Heavy: 5 sets in the 6 - 8 rep range

-A Assisted Pull-Ups @ -28lbs 1 x 8, @ -16 2 x 8, @ Bodyweight 1 x 5, @ -16lbs 1 x 7. No specified rest. Last Time: @ -34lbs 1 x 8, @ -28lbs 1 x 8, @ -16 3 x 8

Superset: B1: 3 sets in the 10 - 12 rep range with a 303 tempo B2: 3 sets in the 8 - 10 rep range

-B1 Straight-Arm Lat Pulldowns @ 107.5lbs 1 x 12, 1 x 11, 1 x 10 with a 303 tempo. No rest before B2. Last Time: @ 107.5lbs 2 x 12, 1 x 11

-B2 BTN Lat Pull-Downs @ 125lbs 3 x 10. 60 seconds rest before B1. Last Time: @ 120lbs

Special: 4 sets in the 10 - 12 rep range

-C One-Arm Barbell Rows @ 85lbs 4 x 12. 60 seconds rest between sets. Last Time: @ 80lbs 4 x 12

100 rep set

-D Seated Machine Rows @ 35lbs 1 x 100. Last Time: @ 30lbs

Ab Work:

-E Nautilus Ab Machine @ 145lbs 1 x 13 with a 303 tempo . Last Time: @ 140lbs 1 x 16

Duration: 55 minutes

Comments:
I’m happy with the progress on this workout but I was so mad by the time I got to the superset. I actually did it next to last in the workout because two douche bags were hogging the lat pulldown machine and talking. After I finished my pull-ups I headed over there and saw them so I went and did abs, came back and they were still there. So, I go and do the one-arm barbell rows and they’re STILL THERE when I come back talking and screwing around. I didn’t want to do the 100 rep set before the superset because it just didn’t make much sense to me. Needless to say, I was a little prefatigued by the time I got to the straight arm lat pulldowns. That was the only exercise I couldn’t progress on.

465

July 25th, 2006

Training: HSS-100 PM Session - Traps

Heavy: 4 sets in the 6 - 8 rep range

-A Power Barbell Shrugs @ 255lbs 1 x 8, @ 275lbs 1 x 8, @ 295lbs 1 x 8, @ 310lbs 1 x 8 with a 020 tempo. No specified rest between sets. Last Time: @ 245lbs 1 x 8, @ 265lbs 1 x 8, @ 285lbs 1 x 8, @ 300lbs 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 @ 160lbs 3 x 12. No rest before B2. Last Time: @ 150lbs

-B2 Overhead Shrugs @ 100lbs 3 x 10. 60 seconds rest before B1. Last Time: @ 90lbs

Special: 3 sets in the 10- 12 rep range

-C Haney Shrugs @ 130lbs 2 x 12, 1 x 10. 60 seconds rest between sets. Last Time: @ 125lbs 3 x 12

100 rep set

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

Calf Work:

-E Seated Calf Raises @ 125lbs 1 x15x4x2 rest paused. Last Time: @ 122.5lbs 1 x13x4x2

Duration: 50 minutes

Comments:

Even though it was just a traps workout I was really in the zone for this one. I wish I knew why - lol. I’ve pretty much topped out on the haney shrugs so I’ll be switching those out. I’m impressed I got 15 in the first rest pause miniset of the seated calves. Time to focus on kicking some ass in tomorrow’s quad session.

466

July 26th, 2006

Training: HSS-100 AM Session - Quads

Heavy: 5 sets in the 6 - 8 rep range

-A Front Squats @ 135lbs 1 x 8, @ 160lbs 1 x 8, @ 180lbs 1 x 8, @ 210lbs 1 x 6, @ 200lbs 1 x 6. No specified rest. Last Time: @ 135lbs 1 x 8, @ 155lbs 1 x 8, @ 175lbs 1 x 8, @ 1205lbs 1 x 7, @ 195lbs 1 x 6

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: @ 35lbs

-B2 Leg Presses @ 365lbs 1 x 11x5x2, 1 x 9x4x2, 1 x 8x4x2. 90 seconds rest before B1. Last Time: @ 365lbs 1 x 10x5x2, 1 x 10x4x2, 1 x 8x4x2

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

-C Sissy Hack Squats @ 50lbs 4 x 12. 60 seconds rest between sets. Last Time: @ 45lbs

100 rep set

-D Leg Extensions @ 30lbs 1 x 100. Last Time: @ 30lbs (no pauses this time)

Ab Work:

-E Incline Weighted Sit-Ups @ Bodyweight + 40lbs 1 x 15. Last Time: 1 x 13

Duration: 1 hour 3 minutes

Comments:
Goddamn, this session completely killed me. I was good until the second superset. Then, I got this incredibly painful headache in the back of my head that I still have as I’m writing this. For some reason, I ALWAYS manage to progress on this workout and did despite my being gassed/headache. I even did the 100 rep sert with absolutely no pauses. I’m really impressed with today’s performance but, now it’s time to recover for the PM session.

467

July 26th, 2006

Training: HSS-100 PM Session - Triceps

Heavy: 4 sets in the 6 - 8 rep range

-A Close-Grip Bench Presses @ 150lbs 1 x 8, @ 175lbs 1 x 8, @ 185lbs 1 x 6, @ 170lbs 1 x 7. No specified rest between sets. Last Time: @ 145lbs 1 x 8, @ 170lbs 1 x 8, @ 180lbs 1 x 7, @ 170lbs 1 x 7

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, 1 x 10, 1 x 9 with a 303 tempo. No rest before B2. Last Time: @ 45lbs 1 x 12, 2 x 7

-B2 Bodyweight Triceps Extensions 1 x 9, 1 x 6, 1 x 5. 60 seconds rest before B1. Last Time: 1 x 7, 1 x 5, 1 x 3

Special: 3 sets in the 10- 12 rep range

-C Incline Reverse-Grip Bench Presses @ 95lbs 3 x 12. 60 seconds rest between sets. Last Time: 2 x 12, 1 x 10

100 rep set

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

Calf Work:

-E Standing Calf Raises @ 310lbs 1 x 11 with a 15 second pause at bottom and 5 second negative. Last Time: @ 305lbs 1 x 12

Duration: 52 minutes

Comments:
OK now I’m a bit scared. I STILL have the headache I talked about earlier albeit on a lesser scale. For some reason this session tok longer thanlast time’s even though it went pretty smooth. I’m gald it’s my last time doing the reverse-grip incline. I fucking ahte that exercise. Nonethelss, I progressed on everything.

468

July 28th, 2006

Training: HSS-100 AM Session - Chest

Heavy: 5 sets in the 6 - 8 rep range

-A Flat Bench Presses @ 155lbs 1 x 8, @ 170lbs 1 x 8, @ 175lbs 1 x 8, @ 185lbs 1 x 7, @ 175lbs 1 x 6. No specified rest between sets. Last Time: @ 150lbs 1 x 8, @ 165lbs 1 x 8, @ 170lbs 1 x 8, @ 180lbs 1 x 8, @ 175lbs 1 x 7

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

-B1 Gironda Dips @ Bodyweight 1 x 8, 1 x 6, 1 x 5. No rest before B2. Last Time: 1 x 6, 1 x 4, 1 x 3

-B2 Low-Incline Close-Grip Bench Presses @ 70lbs 3 x 10. 60 seconds rest before B1. Last Time: @ 90lbs 1 x 11, 1 x 7, 1 x 6

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

-C Incline Fly-to-Presses @ 35lbs 3 x 12, 1 x 10 with a 30X tempo. 60 seconds rest between sets. Last Time: @ 35lbs @ 35lbs 2 x 12, 1 x 10, 1 x 9

100 rep set

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

Ab Work:

-E Nautilus Ab Machine @ 145lbs 1 x 16 with a 303 tempo . Last Time: 1 x 16

Duration: 57 minutes

Comments:
I was in the zone again for this one - I loe it. I think I’m going to keep the flat bench press for the intensification phase. I lowered the weight on the close-grip incline bench presses just so I could get in the rep range ONCE but I guess I lowered it too much. Tonight is biceps and then I ahve 2 days off.

469

July 28th, 2006

Training: HSS-100 PM Session - Biceps

Heavy: 4 sets in the 6 - 8 rep range

-A Standing Barbell Curls @ 66lbs 1 x 8, @ 75lbs 1 x 8, @ 90lbs 1 x 7, @ 85lbs 1 x 8. No specified rest between sets. Last Time: @ 60lbs 1 x 8, @ 70lbs 1 x 8, @ 85lbs 1 x 8, @ 85lbs 1 x 8

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

-B1 Close-Grip Concentration Curls @ 40lbs 2 x 12, 1 x 10. No rest before B2. Last Time: @ 40lbs 2 x 12, 1 x 10

-B2 Wide-Grip Preacher Curls @ 55lbs 3 x 10. 60 seconds rest before B1. Last Time: @ 50lbs

Special: 3 sets in the 10- 12 rep range

-C Incline Hammer Curls @ 30lbs 2 x 12, 1 x 10. 60 seconds rest between sets. Last Time: @ 30lbs 2 x 12, 1 x 9

100 rep set

-D Machine Curls @ 7.5lbs 1 x 100. Last Time: @ 5lbs 1 x 100

Calf Work:

-E Seated Calf Raises @ 127.5lbs 1 x15x3x2 rest paused. Last Time: @ 125lbs 1 x15x4x2

Duration: 50 minutes

Comments:
I keep seeing discrepencies from what I have obn my paper and what I have entered in here. Anyway, this was a good late workout. I couldn’t progress on the first half of the superset but I made up for it by adding weight to the 100 rep set. Two days of rest for me (kinda - I still gotta work)

470

good work

471

[quote]n3wb wrote:
good work
[/quote]

Thanks bro.

472

August 1st, 2006

Training: HSS-100 AM Session - Hamstrings

Heavy: 4 sets in the 4 - 6 rep range

-A Back Squats @ 150lbs 1 x 6, @ 240lbs 1 x 6, @ 280lbs 1 x 6, @ 315lbs 1 x 1. No specified rest. Last Time: NA

Superset: B1: 3 sets in the 6 - 8 rep range B2: 3 sets in the 8 - 10 rep range (each leg)

-B1 Good Mornings @ 135lbs 3 x 8. No rest before B2. Last Time: NA

-B2 Standing Cable Leg Curls @ 30lbs 3 x 10. 50 seconds rest before B1. Last Time: NA

Special: 3 sets in the 8 - 10 rep range (each leg)

-C Step-Ups @ 95lbs 3 x 10. 50 seconds rest between sets. Last Time: NA

100 rep set

-D Seated Leg Curls @ 60lbs 1 x 100. Last Time: @ 57.5lbs

Ab Work:

-E Incline Weighted Sit-Ups @ Bodyweight + 45lbs 1 x 13. Last Time: @ Bodyweight + 40lbs 1 x 15

Supplemental Work:

-F Adductor Machine @ 100lbs 1 x 18. Last Time: NA

Duration: 1 hour 5 minutes

Comments:
I wanted to squat with 3 plates on the bar damnit. In retrospect, it disappoints me that I stopped at 1 but I was so excited I racked it. Anyway, it’s now the intensification phase which means a little less rest but with less sets and heavier weights. I guessed too low on most of the weight. Expect big jumps on a lot of things next time.

473

August 1st, 2006

Training: HSS-100 AM Session - Hamstrings

Heavy: 4 sets in the 4 - 6 rep range

-A Back Squats @ 150lbs 1 x 6, @ 240lbs 1 x 6, @ 280lbs 1 x 6, @ 315lbs 1 x 1. No specified rest. Last Time: NA

Superset: B1: 3 sets in the 6 - 8 rep range B2: 3 sets in the 8 - 10 rep range (each leg)

-B1 Good Mornings @ 135lbs 3 x 8. No rest before B2. Last Time: NA

-B2 Standing Cable Leg Curls @ 30lbs 3 x 10. 50 seconds rest before B1. Last Time: NA

Special: 3 sets in the 8 - 10 rep range (each leg)

-C Step-Ups @ 95lbs 3 x 10. 50 seconds rest between sets. Last Time: NA

100 rep set

-D Seated Leg Curls @ 60lbs 1 x 100. Last Time: @ 57.5lbs

Ab Work:

-E Incline Weighted Sit-Ups @ Bodyweight + 45lbs 1 x 13. Last Time: @ Bodyweight + 40lbs 1 x 15

Supplemental Work:

-F Adductor Machine @ 100lbs 1 x 18. Last Time: NA

Duration: 1 hour 5 minutes

Comments:
I wanted to squat with 3 plates on the bar damnit. In retrospect, it disappoints me that I stopped at 1 but I was so excited I racked it. Anyway, it’s now the intensification phase which means a little less rest but with less sets and heavier weights. I guessed too low on most of the weight. Expect big jumps on a lot of things next time.

474

August 1st, 2006

Training: HSS-100 PM Session - Shoulders

Heavy: 4 sets in the 6 - 8 rep range

-A Push-Presses @ 135lbs 1 x 6, @ 140lbs 1 x 6, @ 155lbs 1 x 5, 1 x 4. No specified rest between sets. Last Time: NA

Superset: B1: 3 sets in the 6 - 8 rep range B2: 3 sets in the 8 - 10 rep range

-B1 Standing DB Military Presses @ 40lbs DBs 3 x 8. No rest before B2. Last Time: NA

-B2 High Cable Rear Delt Cross-Overs @ 50lbs 3 x 10. 50 seconds rest before B1. Last Time: @ 35lbs 1 x 12, 1 x 10, 1 x 5

Special: 3 sets in the 8 - 10 rep range with a 30X tempo

-C Press-Raises @ 30lbs DBs 3 x 10. 50 seconds rest between sets. Last Time: NA

100 rep set

-D Machine Lateral Raises @ 25lbs 1 x 100 Last Time: @ 25lbs (no pauses this time)

Calf Work:

-E Standing Calf Raises @ 315lbs 1 x 11 with a 15 second pause at bottom and 5 second negative. Last Time: @ 310lbs

Duration: 45 minutes

Comments:
This was a good quick workout. Again, lower reps ranges and a few different exercises with slightly shorter rest periods. For the most part, I think I guessed the weights right. I have a days rest and then two days on now.

475

August 3rd, 2006

Training: HSS-100 AM Session - Back

Heavy: 4 sets in the 4 - 6 rep range

-A Neutral-Grip Pull-Ups @ Bodyweight 1 x 6, @ Bodyweight + 20lbs 1 x 6, @ Bodyweight + 25lbs 2 x 5. No specified rest. Last Time: NA

Superset: B1: 3 sets in the 6 - 8 rep range B2: 3 sets in the 8 - 10 rep range rest paused

-B1 Bentover Rows @ 135lbs 2 x 7, 1 x 6. No rest before B2. Last Time: NA

-B2 Rope Lat Pull-Downs @ 120lbs 1 x 10, 2 x 10x4. 50 seconds rest before B1. Last Time: NA

Special: 3 sets in the 8 - 10 rep range with a 313 tempo

-C One-Arm Dumbbell Rows to Hip @ 40lbs DB 1 x 8, 2 x 6 with a 313 tempo. 50 seconds rest between sets. Last Time: NA

100 rep set

-D Seated Machine Rows @ 35lbs 1 x 100. Last Time: @ 35lbs

Ab Work:

-E Nautilus Ab Machine @ 150lbs 1 x 12 with a 303 tempo . Last Time: @ 145lbs 1 x 16

Supplemental Work:

-F Abductor Machine @ 125lbs 1 x 10. Last Time: NA

Duration: 50 minutes

Comments:
This was a good workout and nobody got in my way so I was able to complete it fairly quickly. I had a little trouble guessing the weights for some things but I know what to do next time. I was surprised how weak I was on the bentover rows. Those will stay the same. The One-Arm DB rows to hip I KNOW are a great exercise I think I went to heavy - especially with the tempo. Next time I will probably use a 30lbs DB. I shouldn’t care about the weight for anything except the heavy exercise. it’s all accessory. Time to recover for tonight’s traps session.

476

Hey, I have been kind of following your journal since I started lurking here a while back.

I have to say, good progress so far ! I’m particularily impressed by how serious you take your workouts and nutrition. Keep up the effort, you will get where you want to be. Best wishes to you.

477

[quote]t3h_Squirr3l wrote:
Hey, I have been kind of following your journal since I started lurking here a while back.

I have to say, good progress so far ! I’m particularily impressed by how serious you take your workouts and nutrition. Keep up the effort, you will get where you want to be. Best wishes to you. [/quote]

Thanks a lot man. It’s appreciated.

I’m hoping to gain some quality chest and back thickness before my show in April. Wish me luck.

And I’m glad you have DElurked :slight_smile:

478

August 3rd, 2006

Training: HSS-100 PM Session - Traps

Heavy: 4 sets in the 4 - 6 rep range

-A Power Barbell Shrugs @ 295lbs 1 x 6, @ 305lbs 1 x 6, @ 315lbs 1 x 6, @ 320lbs 1 x 6 with a 020 tempo. No specified rest between sets. Last Time: @ 255lbs 1 x 8, @ 275lbs 1 x 8, @ 295lbs 1 x 8, @ 310lbs 1 x 8

Superset: B1: 3 sets in the 6 - 8 rep range with a 32X tempo B2: 3 sets in the 8 - 10 rep range with a 32X tempo

-B1 Behind-the-Back Barbell Shrugs @ 140lbs 1 x 10, 2 x 8 with a 32X tempo. No rest before B2. Last Time: @ 150lbs

-B2 Lean-Away Shrugs @ 40lbs 3 x 10 with a 32X tempo. 50 seconds rest before B1. Last Time: @ 90lbs

Special: 3 sets in the 8 - 10 rep range with a 32X tempo

-C Incline Dumbbell Shrugs @ 35lbs DBs 3 x 10 with a 32X tempo. 50 seconds rest between sets. Last Time: @ 125lbs 3 x 12

100 rep set

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

Calf Work:

-E Seated Calf Raises @ 130lbs 1 x15x3x2 rest paused. Last Time: @ 127.5lbs 1 x15x3x2

Duration: 1 hour

Comments:
This was one of those workout where everyone got in the way. As a results one of the rest periods on the incline dumbbel shrugs was compromised for a spot but overall, I now my traps will grow from this session. I need to up the weights on both the dumbell movements anyway. I think there’s definitely something to using a tempo for traps. I can definitely feel it right now.

479

August 4th, 2006

Training: HSS-100 AM Session - Quads

Heavy: 4 sets in the 4 - 6 rep range

-A Front Squats @ 155lbs 1 x 6, @ 185lbs 1 x 6, @ 215lbs 1 x 6, @ 220lbs 1 x 4. No specified rest. Last Time: @ 135lbs 1 x 8, @ 160lbs 1 x 8, @ 180lbs 1 x 8, @ 210lbs 1 x 6, @ 200lbs 1 x 6

Superset: B1: 3 sets in the 6 - 8 rep range B2: 3 sets for max reps with rest pause

-B1 Single-Legged Leg Presses @ 230lbs DBs 3 x 8. No rest before B2. Last Time: NA

-B2 Sissy Squats @ Bodyweight 1 x 16x5, 1 x 9x6, 1 x 8x4. 50 seconds rest before B1. Last Time: NA

Special: 3 sets for 30 - 60 seconds each leg

-C Isometric Bulgarian Squats @ 15lbs 1 x 60 seconds for right, 1 x 40 seconds for left, 1 x 40 seconds for both, 1 x 35 seconds for both. 50 seconds rest between sets. Last Time: NA

100 rep set

-D Leg Extensions @ 30lbs 1 x 100. Last Time: @ 30lbs

Ab Work:

-E Incline Weighted Sit-Ups @ Bodyweight + 45lbs 1 x 15. Last Time: 1 x 13

Supplemental Work:

-F Adductor Machine @ 120lbs 1 x 18. Last Time: @ 100lbs 1 x 18

Duration: 55 minutes

Comments:

Well, I definitely “had” it today. This was a much tougher session than I thought it would be but I guessed all the weight right and I’m sure my quads will grow. I’m also glad to report there were no headaches today. Time to recover for tonight’s triceps session.

480

August 4th, 2006

Training: HSS-100 PM Session - Triceps

Heavy: 4 sets in the 4 - 6 rep range

-A Rack Lockouts @ 165lbs 1 x 6, @ 185lbs 1 x 6, @ 205lbs 1 x 6, @ 225lbs 1 x 4. No specified rest between sets. Last Time: NA

Superset: B1: 3 sets in the 6 - 8 rep range B2: 3 sets for in the 8 - 10 rep range

-B1 Skullcrushers @ 80lbs 2 x 8, 1 x 6. No rest before B2. Last Time: NA

-B2 Reverse-Grip Press-Downs 3 x 10. 50 seconds rest before B1. Last Time: NA

Special: 3 sets in the 8 - 10 rep range

-C Decline DB Triceps Extensions @ 35lbs DBs 1 x 10, 1 x 9, 1 x 8. 50 seconds rest between sets. Last Time: NA

100 rep set

-D Triceps Press-Downs @ 40lbs 1 x 100. Last Time: @ 40lbs (very little pauses this time for some reason)

Calf Work:

-E Standing Calf Raises @ 320lbs 1 x 11 with a 15 second pause at bottom and 5 second negative. Last Time: @ 315lbs 1 x 11

Duration: 45 minutes

Comments:
I was lucky in that I was able to go from one exercise to the next with no delays on this session. It was a good session. I guessed most of the weight correctly. I might need some intensity techniques because it felt pretty easy.