Brendan's Training Log

Training Bodybuilding
481

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.

482

August 6th, 2006

Training: HSS-100 AM Session - Chest

Heavy: 4 sets in the 4 - 6 rep range

-A Incline Bench Presses @ 135lbs 1 x 8, @ 155lbs 1 x 7, @ 175lbs 1 x 5, @ 180lbs 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 with a 303 tempo

-B1 Wide-Grip Hammer Strength Bench Presses @ 160lbs 1 x 8, 1 x 5, 1 x 3. No rest before B2. Last Time: NA

-B2 Decline DB Flies @ 25lbs DBs 1 x 10, 1 x 5, 1 x 6 with a 303 tempo. 50 seconds rest before B1. Last Time: NA

Special: 3 sets in the 8 - 10 rep range with rest pause

-C Combo Presses @ 35lbs DBs + 20lbs of cable resistance 1 x 10x2, 1 x 8x1, 1 x 6x1. 50 seconds rest between sets. Last Time: NA

100 rep set

-D Pec-Dec @ 80lbs 1 x 100. Last Time: NA
Ab Work:

-E Nautilus Ab Machine @ 150lbs 1 x 15 with a 303 tempo . Last Time: 1 x 12

Supplemental Work:

-F Abductor Machine @ 135lbs 1 x 10. Last Time: @ 125lbs

Duration: 50 minutes

Comments:This was a quick and somewhat sloppy session. For some reason, I thought I was working in the 6 - 8 rep range from last phase on the heavy exercise. I realized it at rep #7 of the second set. That will be fixed next time. I had a hard time guessing the weights for most things. I will be lowering the hammers trength and flies while keeping the combo presses the same. It felt like the headaches were recurring during the hammer strength presses but they quickly resided once I started breathing. Tonight is biceps. I will post measurements etc. later.

P.S. Combo presses are an amazing exercise. I encourage anyone who can do tehm to try them. They’re just a bitch to set up.

483

Measurements:

-Calves L 15in R 15.25in Last Time: L 15in R 15.1in
-Arms L 14in R 14in Last Time: 14in
-Waist 30.5in Last Time: 30.25in
-Quads L 23in R 24.25in Last Time: L 22.75in R 23.75in
-Chest 40in Last Time: 39.5in
-Neck 15.25in Last Time: 15.25in
-Weight 175lbs Last Time: 169lbs
-Bodyfat 8.05% Last Time: 6.9%

Comments:
YEAH BUDDY! This is definitely the direction I need to be headed in. 6lbs in two weeks seems like too much but m bodyfat didn’t increase too much. This also means that I hit my short term goal of 175lbs with no more than 9% bodyfat by August 31st but, I don’t plan on stopping here. I need as much size as possible for my show. I don’t want Nate to rip me down to nothing.

484

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485

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486

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487

you definatley look bigger than the last pictures oh and nice pants

488

[quote]n3wb wrote:
you definatley look bigger than the last pictures oh and nice pants[/quote]

I knew I’d get a comment about the boxers.

Where abouts in Florida do you live bro?

489

August 6th, 2006

Training: HSS-100 PM Session - Biceps

Heavy: 4 sets in the 4 - 6 rep range

-A Standing Barbell Curls @ 75lbs 1 x 6, @ 85lbs 1 x 6, @ 95lbs 1 x 5, @ 100lbs 1 x 3. No specified rest between sets. Last Time: @ 65lbs 1 x 8, @ 75lbs 1 x 8, @ 90lbs 1 x 7, @ 85lbs 1 x 8

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

-B1 Standing Alternating DB Curls @ 35lbs DBs 1 x 8, 2 x 7. No rest before B2. Last Time: NA

-B2 Standing Hammer Curls @ 30lbs DBs 1 x 10, 1 x 3 @ 25lbs DBs 1 x 4. 60 seconds rest before B1. Last Time: @ 50lbs

Special: 3 sets in the 8 - 10 rep range

-C 2/1 Curls @ 20lbs 3 x 10. 50 seconds rest between sets. Last Time: NA

100 rep set

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

Calf Work:

-E Seated Calf Raises @ 132.5lbs 1 x15x3x2 rest paused. Last Time: @ 130lbs 1 x15x3x2

Duration: 50 minutes

Comments:
This session went better than this morning’s but it was still pretty sloppy. I gussed way to light on the 2/1 curls and too heavy on the hammer curls. I think my problem with the supersets on chest and biceps is that I need to use a lot less weight than I normally would which sucks. I will adjust next time so that I have 2 chances to beat it.

490

nice improvements your getting bigger

491

You are training hard. I see improvement. If you want any advice, I would hold off on the contest for a year and eat a lot more. You need another 30lbs before you diet. Remember once you cut you will lose a lot! I’d say another 30lbs at the very least. I’m not putting you down, just throwing my opinion out there.

492

I live in spring hill florida

whats your max squat?

493

[quote]mdragon wrote:
You are training hard. I see improvement. If you want any advice, I would hold off on the contest for a year and eat a lot more. You need another 30lbs before you diet. Remember once you cut you will lose a lot! I’d say another 30lbs at the very least. I’m not putting you down, just throwing my opinion out there.[/quote]

I hear you bro. I’m always open to opinions.

Pat, thanks man.

n3wb, Is that anywhere near Gainesville? I might go to the U of Florida for college.

494

August 8th, 2006

Training: HSS-100 AM Session - Hamstrings

Heavy: 4 sets in the 4 - 6 rep range

-A Back Squats @ 155lbs 1 x 6, @ 245lbs 1 x 6, @ 315lbs 2 x 1 (missed on second rep both times). No specified rest. Last Time: @ 150lbs 1 x 6, @ 240lbs 1 x 6, @ 280lbs 1 x 6, @ 315lbs 1 x 1

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

-B1 Good Mornings @ 155lbs 3 x 8. No rest before B2. Last Time: @ 135lbs

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

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

-C Step-Ups @ 135lbs 3 x 10. 50 seconds rest between sets. Last Time: @ 95lbs

100 rep set

-D Seated Leg Curls @ 65lbs 1 x 100. Last Time: @ 60lbs

Ab Work:

-E Incline Weighted Sit-Ups @ Bodyweight + 50lbs 1 x 12. Last Time: @ Bodyweight + 45lbs 1 x 15

Supplemental Work:

-F Adductor Machine @ 135lbs 1 x 12. Last Time: @ 120lbs 1 x 18

Duration: 1 hour 7 minutes

Comments:
I am happy with everything in this session except the heavy exercise. FCor whatever reason, the second rep is not ht same as the first one when I have 315lbs on my back. I have to be right in order to be able to do it twice in a row. If 315lbs was my max would I be able to do it twice? I missed when I rounded forward coming out of the whole by then I was abnout parallel.

I think I might be leaning forward when I lock out and therefor when I come back down. On the other sets I won’t lock out between reps. Is this my problem? Anyone got any advice? Anyway, I feel there’s room for improvement on most things here.

495

yeah its near Gainesville

496

[quote]El_Animal wrote:
Measurements:

-Calves L 15in R 15.25in Last Time: L 15in R 15.1in
-Arms L 14in R 14in Last Time: 14in
-Waist 30.5in Last Time: 30.25in
-Quads L 23in R 24.25in Last Time: L 22.75in R 23.75in
-Chest 40in Last Time: 39.5in
-Neck 15.25in Last Time: 15.25in
-Weight 175lbs Last Time: 169lbs
-Bodyfat 8.05% Last Time: 6.9%

Comments:
YEAH BUDDY! This is definitely the direction I need to be headed in. 6lbs in two weeks seems like too much but m bodyfat didn’t increase too much. This also means that I hit my short term goal of 175lbs with no more than 9% bodyfat by August 31st but, I don’t plan on stopping here. I need as much size as possible for my show. I don’t want Nate to rip me down to nothing.[/quote]

Don’t put your back leg back so much in the Rear Double Bi pose.

The toe of your rear legshould be around three inches behind the heel of the front leg.

Point both legs slightly outward, flex your hams and the calf of the rear leg.

Other than that, great progress. Keep it up.

497

[quote]harris447 wrote:
El_Animal wrote:
Measurements:

-Calves L 15in R 15.25in Last Time: L 15in R 15.1in
-Arms L 14in R 14in Last Time: 14in
-Waist 30.5in Last Time: 30.25in
-Quads L 23in R 24.25in Last Time: L 22.75in R 23.75in
-Chest 40in Last Time: 39.5in
-Neck 15.25in Last Time: 15.25in
-Weight 175lbs Last Time: 169lbs
-Bodyfat 8.05% Last Time: 6.9%

Comments:
YEAH BUDDY! This is definitely the direction I need to be headed in. 6lbs in two weeks seems like too much but m bodyfat didn’t increase too much. This also means that I hit my short term goal of 175lbs with no more than 9% bodyfat by August 31st but, I don’t plan on stopping here. I need as much size as possible for my show. I don’t want Nate to rip me down to nothing.

Don’t put your back leg back so much in the Rear Double Bi pose.

The toe of your rear legshould be around three inches behind the heel of the front leg.

Point both legs slightly outward, flex your hams and the calf of the rear leg.

Other than that, great progress. Keep it up. [/quote]

I appreciate the posing tip. I REALLY need it. Speaking of that I need to start looking for some one to help me with that in person…

498

August 8th, 2006

Training: HSS-100 PM Session - Shoulders

Heavy: 4 sets in the 6 - 8 rep range

-A Push-Presses @ 140lbs 1 x 6, @ 145lbs 1 x 6, @ 155lbs 2 x 6. No specified rest between sets. Last Time: @ 135lbs 1 x 6, @ 140lbs 1 x 6, @ 155lbs 1 x 5, 1 x 4

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

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

-B2 High Cable Rear Delt Cross-Overs @ 50lbs 1 x 10x4, 1 x 9x1, 1 x 8x0. 50 seconds rest before B1. Last Time: @ 50lbs 1 x10x4, 1 x 10x3, 1 x 10x1

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

-C Press-Raises @ 35lbs DBs 1 x 10, 1 x 9, 1 x 6. 50 seconds rest between sets. Last Time: @ 30lbs DBs 3 x 10

100 rep set

-D Machine Lateral Raises @ 25lbs 1 x 100 Last Time: @ 25lbs
Calf Work:

-E Standing Calf Raises @ 325lbs 1 x 11 with a 15 second pause at bottom and 5 second negative. Last Time: @ 320lbs

Duration: 47 minutes

Comments:
This was a good quick workout. Good progression all around. I got all the rep ranges right and I was definitely feeling that superset before the press-raises. I might leave all the weight minus the heavy and 100 rep sert the same enxt time. Tomorrow’s off.

499

Brendan, good work ! Six pounds bigger is HUGE improvement and only a 1/4 inch on the waist. If you don’t mind my asking, what’s with the size disparity on the legs ? I know my right leg is a 1/4 inch smaller than the left, so it’s kinda normal.

May I suggest doing some one legged squats, bulgarian splits, skater squats, lunges etc ? I find that they really are good for my athletic power when I grapple (which is why I lift/do calisthenics) more so than size and appearence. But, I find it makes me stronger and more balanced.

Also, what of a 5x5 program or WestSide for skinny Bastards ? Do you think they’d work for your goals of size/strength ? I know they’re strength-oriented programs, but as Poliquin says, a stronger muscle is a bigger muscle.

Good training to you,

Squirrel

500

Good progress.

Look at this if you want a good method of training, it works and works well:

dc-training.blogspot.com/

The theory is very sound and it works very well. At least, I got good results from it.

A