Brendan's Training Log

Training Bodybuilding
501

[quote]El_Animal wrote:
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.

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…

[/quote]

Seeing how poses are properly done might be the only thing that the muscle magazines are good for.

Muscular Development always has coverage of local and national shows with tons of pics of people hitting poses.

Obviously, each pose can be modified a bit, but you need to know the basic form of the 8 compulsary poses before you start putting your own twist on them.

502

[quote]t3h_Squirr3l wrote:
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[/quote]

Thanks man.

Regarding my waist, it fluctuates a lot depending on how bloated I am. It’s never been more than 31 though.

I really don’t know what’s up with the huge difference in my measurements on my elgs. I always have at least on single-leg exercise in each leg training session and I make sure to start with the left and match the reps with the right.

I intend to change to a more athletic/strength type program after this hardcore bodybuilding cycle. I’ve been looking at Mike Robertson’s Designer Athletes for a while now.

Thanks for your comments.

503

[quote]algian wrote:
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[/quote]

I actually used to train DC style. That was before I started this thread though.

I still do my calf work DC style and I always to the stretches. I also have the tendency to rest pause a lot of things now lol. I’ve also been contemplating coming back to it now that I’m more experienced.

504

[quote]harris447 wrote:
El_Animal wrote:
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.

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…

Seeing how poses are properly done might be the only thing that the muscle magazines are good for.

Muscular Development always has coverage of local and national shows with tons of pics of people hitting poses.

Obviously, each pose can be modified a bit, but you need to know the basic form of the 8 compulsary poses before you start putting your own twist on them.

[/quote]

MD was actually the only magazine that I used to read. Now, I don’t even read that. If I have some extra cash I’ll pickup another copy again. Thanks for your tips.

505

Good work. It looks like you have gotten taller.

Oh and nice shorts.

506

August 10th, 2006

Training: HSS-100 AM Session - Back

Heavy: 4 sets in the 4 - 6 rep range

-A Neutral-Grip Pull-Ups @ Bodyweight + 5lbs 1 x 6, @ Bodyweight + 25lbs 1 x 6, @ Bodyweight + 30lbs 1 x 4 @ Bodyweight + 27.5lbs 1 x 4. No specified rest. Last Time: @ Bodyweight 1 x 6, @ Bodyweight + 20lbs 1 x 6, @ Bodyweight + 25lbs 2 x 5

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 3 x 10. No rest before B2. Last Time: 2 x 7, 1 x 6

-B2 Rope Lat Pull-Downs @ 130lbs 3 x 10x4. 50 seconds rest before B1. Last Time: @ 120lbs 1 x 10, 2 x 10x4

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

-C One-Arm Dumbbell Rows to Hip @ 30lbs DB 2 x 10, 1 x 6 with a 313 tempo. 50 seconds rest between sets. Last Time: @ 40lbs DB 1 x 8, 2 x 6

100 rep set

-D Seated Machine Rows @ 40lbs 1 x 100. Last Time: @ 35lbs

Ab Work:

-E Nautilus Ab Machine @ 155lbs 1 x 10 with a 303 tempo . Last Time: @ 150lbs 1 x 15

Supplemental Work:

-F Abductor Machine @ 145lbs 1 x 7. Last Time: @ 135lbs 1 x 10

Duration: 57 minutes

Comments:
This was a pretty good workout. The more I went into i though, the more I felt beat up. I will be getting plenty of sleep to try to make up for this. Good progression and I was better able to feel the one-arm db rows to-hip with the lighter weight. I would’ve liked to do better with the abs and supplemental work though. I might be plateauing with abs. I’ve been doing those forever.

507

August 10th, 2006

Training: HSS-100 PM Session - Traps

Heavy: 4 sets in the 4 - 6 rep range

-A Power Barbell Shrugs @ 300lbs 1 x 6, @ 310lbs 1 x 6, @ 315lbs 1 x 6, @ 325lbs 1 x 6 with a 020 tempo. No specified rest between sets. Last Time: @ 295lbs 1 x 6, @ 305lbs 1 x 6, @ 315lbs 1 x 6, @ 320lbs 1 x 6

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 @ 155lbs 3 x 8 with a 32X tempo. No rest before B2. Last Time: @ 140lbs 1 x 10, 2 x 8

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

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

-C Incline Dumbbell Shrugs @ 45lbs DBs 3 x 10 with a 32X tempo. 50 seconds rest between sets. Last Time: @ 35lbs DBs 3 x 10

100 rep set

-D Machine Shrugs @ 90lbs 1 x 100. Last Time: @ 90lbs

Calf Work:

-E Seated Calf Raises @ 135lbs 1 x15x3x2 rest paused. Last Time: @ 132.5lbs 1 x15x3x2

Duration: 53 minutes

Comments:
This was a very good session for such a small bodypart. Nice and quick and things went easier than I thought. Improvements all around. I didn’t feel as beat up during it like this morning as well. I hope to get plenty of sleep for quads tomorrow.

508

August 11th, 2006

Training: HSS-100 AM Session - Quads

Heavy: 4 sets in the 4 - 6 rep range

-A Front Squats @ 160lbs 1 x 6, @ 190lbs 1 x 6, @ 220lbs 1 x 6, @ 225lbs 1 x 4. No specified rest. Last Time: @ 155lbs 1 x 6, @ 185lbs 1 x 6, @ 215lbs 1 x 6, @ 220lbs 1 x 4

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

-B1 Single-Legged Leg Presses @ 260lbs 2 x 8, 1 x 7. No rest before B2. Last Time: @ 230lbs 3 x 8

-B2 Sissy Squats @ Bodyweight 1 x 17x7, 1 x 10x8, 1 x 10x5. 50 seconds rest before B1. Last Time: 1 x 16x5, 1 x 9x6, 1 x 8x4

Special: 3 sets for 30 - 60 seconds each leg

-C Isometric Bulgarian Squats @ 15lbs 1 x 50 for both legs, 1 x 45 seconds for both, 1 x 40 seconds for both. 50 seconds rest between sets. Last Time: 1 x 60 seconds for right, 1 x 40 seconds for left, 1 x 40 seconds for both, 1 x 35 seconds for both

100 rep set

-D Leg Extensions @ 35lbs 1 x 100. Last Time: @ 30lbs

Ab Work:

-E Incline Weighted Sit-Ups @ Bodyweight + 50lbs 1 x 17. Last Time: 1 x 12

Supplemental Work:

-F Adductor Machine @ 140lbs 1 x 12. Last Time: @ 135lbs

Duration: 50 minutes

Comments:
I don’t know of any way this sesion could have gone better. I got about 12 hours of sleep last night so I was definitely prepared. I’m torn between increasing the weight and going for time next time on the isometric bulgarian squats. I’m leaning towards time since hte range is up to 60 seconds. No headaches today and the gym was nice an empty. triceps tonight.

509

August 11th, 2006

Training: HSS-100 PM Session - Triceps

Heavy: 4 sets in the 4 - 6 rep range

-A Rack Lockouts @ 170lbs 1 x 6, @ 190lbs 1 x 6, @ 210lbs 1 x 6, @ 230lbs 1 x 3. No specified rest between sets. Last Time: @ 165lbs 1 x 6, @ 185lbs 1 x 6, @ 205lbs 1 x 6, @ 225lbs 1 x 4

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

-B1 Skullcrushers @ 80lbs 3 x 8. No rest before B2. Last Time: 2 x 8, 1 x 6

-B2 Reverse-Grip Press-Downs @ 85lbs 3 x 10. 50 seconds rest before B1. Last Time: @ 70lbs

Special: 3 sets in the 8 - 10 rep range

-C Decline DB Triceps Extensions @ 35lbs DBs 2 x 10, 1 x 9. 50 seconds rest between sets. Last Time: @ 35lbs DBs 1 x 10, 1 x 9, 1 x 8

100 rep set

-D Triceps Press-Downs @ 45lbs 1 x 100. Last Time: @ 40lbs

Calf Work:

-E Standing Calf Raises @ 330lbs 1 x 11 with a 15 second pause at bottom and 5 second negative. Last Time: @ 325lbs

Duration: 1 hour

Comments:
This was an OK session. I’m comparing it to this morning’s session though. people got in the way as usual so I ahd to do the decline triceps extensions on those decline benches that are used for abs.

It was hard as hell to get my feet in while holding the dumbbells. I’m pretty sure the decline was the same though. I progressed and that’s all that matters. Tomorrow is a rest day.

510

Hey guys!

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http://www.T-Nation.com/readTopic.do?id=1203110

Hope everyone is enjoying their weekends.

511

August 13th, 2006

Training: HSS-100 AM Session - Chest

Heavy: 4 sets in the 4 - 6 rep range

-A Incline Bench Presses @ 155lbs 1 x 6, @ 175lbs 1 x 6, @ 180lbs 1 x 6, @ 185lbs 1 x 4. No specified rest between sets. Last Time: @ 135lbs 1 x 8, @ 155lbs 1 x 7, @ 175lbs 1 x 5, @ 180lbs 1 x 4

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 @ 140lbs 2 x 8, 1 x 6. No rest before B2. Last Time: @ 160lbs 1 x 8, 1 x 5, 1 x 3

-B2 Decline DB Flies @ 20lbs DBs 2 x 10, 1 x 8 with a 303 tempo. 50 seconds rest before B1. Last Time: @ 25lbs DBs 1 x 10, 1 x 5, 1 x 6

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

-C Combo Presses @ 35lbs DBs + 20lbs of cable resistance 2 x 10, 1 x 8. 50 seconds rest between sets. Last Time: 1 x 10x2, 1 x 8x1, 1 x 6x1

100 rep set

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

Ab Work:

-E Nautilus Ab Machine @ 155lbs 1 x 13 with a 303 tempo . Last Time: 1 x 10

Supplemental Work:

-F Abductor Machine @ 145lbs 1 x 10. Last Time: 1 x 7

Duration: 55 minutes

Comments:
this workout was beautiful. I really think I train better when I ahve some agression to take out (don’t want to get it into it). I was set up weird on the last set of the incline presses so I’m gussing I could’ve squeezed out another if I had been set up better. I lowered the weights to get in the rep ranges and it was definitely worth it. The Pec-Dec was absolute torture because you can’t really rest. It stretches the shit out of you. Only complaint is that I just realized I was suppsed to rest pause the combo presses. I progressed anyway.

512

August 13th, 2006

Training: HSS-100 PM Session - Biceps

Heavy: 4 sets in the 4 - 6 rep range

-A Standing Barbell Curls @ 80lbs 1 x 6, @ 90lbs 1 x 6, @ 100lbs 1 x 4, @ 95lbs 1 x 5. No specified rest between sets. Last Time: @ 75lbs 1 x 6, @ 85lbs 1 x 6, @ 95lbs 1 x 5, @ 100lbs 1 x 3

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 2 x 8, 1 x 4. No rest before B2. Last Time: 1 x 8, 2 x 7

-B2 Standing Hammer Curls @ 25lbs DBs 1 x 10, 1 x 6, 1 x 5. 50 seconds rest before B1. Last Time: @ 30lbs DBs 1 x 10, 1 x 3 @ 25lbs DBs 1 x 4

Special: 3 sets in the 8 - 10 rep range with a 50X tempo

-C 2/1 Curls @ 30lbs 1 x 10, 1 x 6, 1 x 4 with a 50X tempo. 50 seconds rest between sets. Last Time: @ 20lbs 3 x 10

100 rep set

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

Calf Work:

-E Seated Calf Raises @ 137.5lbs 1 x15x3x2 rest paused. Last Time: @ 135lbs 1 x15x3x2

Duration: 45 minutes

Comments:
This session was a lot sloppier than this morning’s. Not much progression on the superset and I upped the weight too much on the special exercise. The pump didn’t seem to be as intense tonight but my bicepos were definitely hurting. Tomorrow’s a rest day.

513

August 13th, 2006

Training: HSS-100 PM Session - Biceps

Heavy: 4 sets in the 4 - 6 rep range

-A Standing Barbell Curls @ 80lbs 1 x 6, @ 90lbs 1 x 6, @ 100lbs 1 x 4, @ 95lbs 1 x 5. No specified rest between sets. Last Time: @ 75lbs 1 x 6, @ 85lbs 1 x 6, @ 95lbs 1 x 5, @ 100lbs 1 x 3

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 2 x 8, 1 x 4. No rest before B2. Last Time: 1 x 8, 2 x 7

-B2 Standing Hammer Curls @ 25lbs DBs 1 x 10, 1 x 6, 1 x 5. 50 seconds rest before B1. Last Time: @ 30lbs DBs 1 x 10, 1 x 3 @ 25lbs DBs 1 x 4

Special: 3 sets in the 8 - 10 rep range with a 50X tempo

-C 2/1 Curls @ 30lbs 1 x 10, 1 x 6, 1 x 4 with a 50X tempo. 50 seconds rest between sets. Last Time: @ 20lbs 3 x 10

100 rep set

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

Calf Work:

-E Seated Calf Raises @ 137.5lbs 1 x15x3x2 rest paused. Last Time: @ 135lbs 1 x15x3x2

Duration: 45 minutes

Comments:
This session was a lot sloppier than this morning’s. Not much progression on the superset and I upped the weight too much on the special exercise. The pump didn’t seem to be as intense tonight but my bicepos were definitely hurting. Tomorrow’s a rest day.

514

Not to hijack you, Brendan, but I have a little gain info to impart on the world.

Thighs- 24.5 left and 24 right up from like 24 and 23.5 a few months ago.
Chest- 43.75 from 43.
calves- 15.75 from 15.5
neck- 17.25 up from 17

I unno what my weight is at but this is pretty cool, man. Funny thing is, I am not a bodybuilder and I train infrequently with weights. I do a lot of calisthenics and do mostly deads and cleans with weights.

I am back to my bulking, being that I wanna get to an athletic 200 lbs walking weight because my weight class is 185 lbs for submissions.

I was on-weight for 185, sitting a couple pounds over several days out, lean and mean. Of course, things changed and I couldn’t go to a tournment I wanted to do.

Oh well, now I am using snatches and cleans (subbed in with dips/chins/swings and squat thrusters), unilateral leg work, plyos and neck and core work to make my grappling better. I don’t wanna be a puny 185 when I can be big and bad.

515

[quote]t3h_Squirr3l wrote:
Not to hijack you, Brendan, but I have a little gain info to impart on the world.

Thighs- 24.5 left and 24 right up from like 24 and 23.5 a few months ago.
Chest- 43.75 from 43.
calves- 15.75 from 15.5
neck- 17.25 up from 17

I unno what my weight is at but this is pretty cool, man. Funny thing is, I am not a bodybuilder and I train infrequently with weights. I do a lot of calisthenics and do mostly deads and cleans with weights.

I am back to my bulking, being that I wanna get to an athletic 200 lbs walking weight because my weight class is 185 lbs for submissions.

I was on-weight for 185, sitting a couple pounds over several days out, lean and mean. Of course, things changed and I couldn’t go to a tournment I wanted to do.

Oh well, now I am using snatches and cleans (subbed in with dips/chins/swings and squat thrusters), unilateral leg work, plyos and neck and core work to make my grappling better. I don’t wanna be a puny 185 when I can be big and bad. [/quote]

make your own thread dude. why the hell are you posting that in his training log??

516

Oh shit, I forgot about making my own…My appologies.

517

518

[quote]t3h_Squirr3l wrote:
Not to hijack you, Brendan, but I have a little gain info to impart on the world.

Thighs- 24.5 left and 24 right up from like 24 and 23.5 a few months ago.
Chest- 43.75 from 43.
calves- 15.75 from 15.5
neck- 17.25 up from 17

I unno what my weight is at but this is pretty cool, man. Funny thing is, I am not a bodybuilder and I train infrequently with weights. I do a lot of calisthenics and do mostly deads and cleans with weights.

I am back to my bulking, being that I wanna get to an athletic 200 lbs walking weight because my weight class is 185 lbs for submissions.

I was on-weight for 185, sitting a couple pounds over several days out, lean and mean. Of course, things changed and I couldn’t go to a tournment I wanted to do.

Oh well, now I am using snatches and cleans (subbed in with dips/chins/swings and squat thrusters), unilateral leg work, plyos and neck and core work to make my grappling better. I don’t wanna be a puny 185 when I can be big and bad. [/quote]

Don’t worry about hijacking haha. I find it cool when people post stuff like this in here.

That is some awesome gains bro. What the hell have you been doing?

519

August 15h, 2006

Training: HSS-100 AM Session - Hamstrings

Heavy: 4 sets in the 4 - 6 rep range

-A Back Squats @ 160lbs 1 x 6, @ 250lbs 1 x 6, @ 315lbs 2 x 1 (missed on second rep both times). No specified rest. Last Time: @ 155lbs 1 x 6, @ 245lbs 1 x 6, @ 315lbs 2 x 1 (missed on second rep both times)

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

-B1 Good Mornings @ 165lbs 3 x 8. No rest before B2. Last Time: @ 155lbs

-B2 Standing Cable Leg Curls @ 70lbs 3 x 10. 50 seconds rest before B1. Last Time: @ 60lbs

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: @ 135lbs

100 rep set

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

Ab Work:

-E Incline Weighted Sit-Ups @ Bodyweight + 55lbs 1 x 14. Last Time: @ Bodyweight + 50lbs 1 x 17

Supplemental Work:

-F Adductor Machine @ 145lbs 1 x 13. Last Time: @ 140lbs 1 x 12

Duration: 1 hour

Comments:
Sigh I can’t figure out why I can’t get that second rep. I didn’t lockout between the reps this time but nonetheless, my lower back rounded forward. It really disappoints me. Maybe I’m just in too high a percentage of my 1Rm to go for reps? Should I just lower it to about 300lbs and go for reps? I only have one more time to try to beat it. Any opinions? The rest of the session went great. I had plenty of rest for it so I was up to it. It really kicked my ass though.

520

Try lying on a foam roller for 20 minutes prior to leg workouts. Always helps my squatting or deadlifting.