Brendan's Training Log

Training Bodybuilding
521

Brendan, to be honest, lots of fuckin’ calisthenics. Torture sessions, to be honest. How does 500 bodyweight squats in a row sound ? I also duck walk up a hill after 20 squats and then doing 20 lunges at the top, walking down and then I repeat this 10 times.

I often pick a number of pushups, dips or chinups and then I have to get that number in as few sets as possible. I did it and I do similar stuff on a regular basis.

Rope climbing and sandbag and implement lifts help too as well as neck bridging. I use sandbags for stuff like good mornings and bent rows and neck excercises.

Right now, I am using home-made kettlebells for snatches and cleans as well as core work, plyometrics, neck strengthening and unilateral leg work.

522

[quote]Alphaboy wrote:
Try lying on a foam roller for 20 minutes prior to leg workouts. Always helps my squatting or deadlifting. [/quote]

I’ve been using it after.

It won’t effect my performance if I do it before?

523

[quote]t3h_Squirr3l wrote:
Brendan, to be honest, lots of fuckin’ calisthenics. Torture sessions, to be honest. How does 500 bodyweight squats in a row sound ? I also duck walk up a hill after 20 squats and then doing 20 lunges at the top, walking down and then I repeat this 10 times.

I often pick a number of pushups, dips or chinups and then I have to get that number in as few sets as possible. I did it and I do similar stuff on a regular basis.

Rope climbing and sandbag and implement lifts help too as well as neck bridging. I use sandbags for stuff like good mornings and bent rows and neck excercises.

Right now, I am using home-made kettlebells for snatches and cleans as well as core work, plyometrics, neck strengthening and unilateral leg work. [/quote]

That IS some hardcore calisthenics. Do you evr go to a gym? How is your eating?

How old are you?

524

August 15th, 2006

Training: HSS-100 PM Session - Shoulders

Heavy: 4 sets in the 6 - 8 rep range

-A Push-Presses @ 145lbs 1 x 6, @ 150lbs 1 x 6, @ 160lbs 1 x 5, 1 x 4. No specified rest between sets. Last Time: @ 140lbs 1 x 6, @ 145lbs 1 x 6, @ 155lbs 2 x 6

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 @ 50lbs DBs 1 x 8, 1 x 7, 1 x 4. No rest before B2. Last Time: @ 45lbs DBs 3 x 8

-B2 High Cable Rear Delt Cross-Overs @ 55lbs 1 x 10x4, 1 x 10x2, 1 x 8x0. 50 seconds rest before B1. Last Time: @ 55lbs 1 x 10x4, 1 x 9x1, 1 x 8x0

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 7. 50 seconds rest between sets. Last Time: @ 35lbs DBs 1 x 10, 1 x 9, 1 x 6

100 rep set

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

Calf Work:

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

Duration: 47 minutes

Comments:
The gym was fucking packed tonight. As such it was hard for me to get “in the zone” so to speak. There was very little progression in this session. I would’ve like more reps on both the cross-overs and the press-raises. I don’t CNS was up to the task. I had 325x11 written down to beat for calves for some reason so I ended up doing the same thing as last time. Tomorrow is back and traps.

525

[quote]El_Animal wrote:
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.[/quote]

i can always seem to squeeze out another rep if i pause at the top for a couple seconds and make sure im keeping my form right for the second rep

526

Feel thankful, my squat sucks balls. I did only box for quite a while, then I focused on my deadlift for a few months, came back and I can’t even do that. I decided I finally need to stop pussyfooting around and just squat more but the truth is I’d really just like to pull some damn weight off the floor.

Anyway, sorry to go into my diatribe. I’d suggest you just try to go at it one more time. There’s no magical one move that’ll make you get that last rep in one week, only a little extra effort or mental power. And if you don’t get it, it’s not like it was a complete waste. You’re still going to be stronger, just not right at that moment.

527

[quote]redsox348984 wrote:
El_Animal wrote:
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.

i can always seem to squeeze out another rep if i pause at the top for a couple seconds and make sure im keeping my form right for the second rep[/quote]

That’s actually what I THOUGHT was my problem last time. I thought I was locking out and leaning forward but apprently not.

528

[quote]Naphta wrote:
Feel thankful, my squat sucks balls. I did only box for quite a while, then I focused on my deadlift for a few months, came back and I can’t even do that. I decided I finally need to stop pussyfooting around and just squat more but the truth is I’d really just like to pull some damn weight off the floor.

Anyway, sorry to go into my diatribe. I’d suggest you just try to go at it one more time. There’s no magical one move that’ll make you get that last rep in one week, only a little extra effort or mental power. And if you don’t get it, it’s not like it was a complete waste. You’re still going to be stronger, just not right at that moment.[/quote]

Some people actually come back stronger when not training the squat for a while. It was true for me before this cycle.

You know what, I probably will just fuckin go for it again. Never give up baby.

529

August 16th, 2006

Training: HSS-100 AM Session - Back

Heavy: 4 sets in the 4 - 6 rep range

-A Neutral-Grip Pull-Ups @ Bodyweight + 7.5lbs 1 x 6, @ Bodyweight + 27.5lbs 1 x 6, @ Bodyweight + 32.5lbs 1 x 5 @ Bodyweight + 30lbs 1 x 4. No specified rest. Last Time: @ Bodyweight + 5lbs 1 x 6, @ Bodyweight + 25lbs 1 x 6, @ Bodyweight + 30lbs 1 x 4 @ Bodyweight + 27.5lbs 1 x 4

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

-B1 Bentover Rows @ 145lbs 3 x 10. No rest before B2. Last Time: @ 135lbs

-B2 Rope Lat Pull-Downs @ 145lbs 3 x 10. 50 seconds rest before B1. Last Time: @ 130lbs 3 x 10x4

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

-C One-Arm Dumbbell Rows to Hip @ 30lbs DB 3 x 10 with a 313 tempo. 50 seconds rest between sets. Last Time: 2 x 10, 1 x 6

100 rep set

-D Seated Machine Rows @ 45lbs 1 x 100. Last Time: @ 40lbs

Ab Work:

-E Nautilus Ab Machine @ 160lbs 1 x 11 with a 303 tempo . Last Time: @ 155lbs 1 x 13

Supplemental Work:

-F Abductor Machine @ 145lbs 1 x 12. Last Time: 1 x 10

Duration: 50 minutes

Comments:
Good hard and heavy back workout. I progressed on everything I wanted to and even got an extra rep on the 4th set of the heavy exercise that I didn’t think I would get. Again I forgot to rest pause the rope lat pulldowns but I think they will be better straight setted. I think i was counterproductive to up the weight on the 100 rep set as I didn’t feel it as well. I will be lowering that weight next time.

530

Brenden, I do go to a gym when I can. For example, I will lift weights at friend’s houses, use guest passes, modify my own lifting gear etc. I used to lift for football when I was 16 and gradually moved to calisthenics, but I missed moving iron.

I am nineteen and I eat about 3800-4200 calories a day. I eat whole grains, fruits and veggies and as much protien as I can get down the hatch. For fats, I use omega 3 caps and PB and almonds and such. I eat 5-7 meals a day and use omega 3 caps, protien and a multi.

Favourite foods of mine are PB and bannana sammiches on whole wheat, oatmeal pancakes, oatmeal with strawberries and blueberries, watermelon, carrots and corn, broccoli and fat free yogurt. I also like chilli, ham and cheese sammies and Japanese cookery.

I eat about 80% clean, but I do let myself have some PB&J sammiches, pizza, a few beers and burgers here and there. Today’s menu included a bowl of reese’s cereal as part of breakfast and a slice of vegetarian pizza with lunch. It was cheat day !

531

[quote]t3h_Squirr3l wrote:
Brenden, I do go to a gym when I can. For example, I will lift weights at friend’s houses, use guest passes, modify my own lifting gear etc. I used to lift for football when I was 16 and gradually moved to calisthenics, but I missed moving iron.

I am nineteen and I eat about 3800-4200 calories a day. I eat whole grains, fruits and veggies and as much protien as I can get down the hatch. For fats, I use omega 3 caps and PB and almonds and such. I eat 5-7 meals a day and use omega 3 caps, protien and a multi.

Favourite foods of mine are PB and bannana sammiches on whole wheat, oatmeal pancakes, oatmeal with strawberries and blueberries, watermelon, carrots and corn, broccoli and fat free yogurt. I also like chilli, ham and cheese sammies and Japanese cookery.

I eat about 80% clean, but I do let myself have some PB&J sammiches, pizza, a few beers and burgers here and there. Today’s menu included a bowl of reese’s cereal as part of breakfast and a slice of vegetarian pizza with lunch. It was cheat day ! [/quote]

Yeah, I can’t imagine not having some iron to push.

What did you say your wait was again.

btw You said you were nineteen then you mentioned drinking beer! I’mma call the authorities haha

532

August 16th, 2006

Training: HSS-100 PM Session - Traps

Heavy: 4 sets in the 4 - 6 rep range

-A Power Barbell Shrugs @ 305lbs 1 x 6, @ 315lbs 1 x 6, @ 320lbs 1 x 6, @ 330lbs 1 x 6 with a 020 tempo. No specified rest between sets. Last Time: @ 300lbs 1 x 6, @ 310lbs 1 x 6, @ 315lbs 1 x 6, @ 325lbs 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: @ 165lbs

-B2 Lean-Away Shrugs @ 50lbs 3 x 10 with a 32X tempo. 50 seconds rest before B1. Last Time: @ 45lbs

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

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

100 rep set

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

Calf Work:

-E Seated Calf Raises @ 140lbs 1 x15x3x2 rest paused. Last Time: @ 137.5lbs 1 x15x3x2

Duration: 53 minutes

Comments:
Great trap workout lol. Seriously though. I progressed and hit all my weights. I felt a little of that headache coming back on my first set of power shrugs but straps fixed that quick. I feel a little beat up right now but tomorrow is an off day. The day after that is quads and triceps.

533

I am 6’1"/185 cm and about 90-91 kilograms/198-201 lbs. I’d guesstimate my bf % being somewhere between 8-12%. I am from Canada, mang. I am legal to have beer here ! You can’t call the cops as long as I stay north of the 49th parallel ! =D.

Go to Quebec if you are 18 and wanna drink for cheap. 18 is legal drinking age there, 19 for the rest of the nation. The girls are pretty hot too.

534

[quote]t3h_Squirr3l wrote:
I am 6’1"/185 cm and about 90-91 kilograms/198-201 lbs. I’d guesstimate my bf % being somewhere between 8-12%. I am from Canada, mang. I am legal to have beer here ! You can’t call the cops as long as I stay north of the 49th parallel ! =D.

Go to Quebec if you are 18 and wanna drink for cheap. 18 is legal drinking age there, 19 for the rest of the nation. The girls are pretty hot too.[/quote]

Aw goddamnit,

You lucky son of a bitch.

535

August 18th, 2006

Training: HSS-100 AM Session - Quads

Heavy: 4 sets in the 4 - 6 rep range

-A Front Squats @ 165lbs 1 x 6, @ 195lbs 1 x 6, @ 225lbs 1 x 6, @ 230lbs 1 x 4. No specified rest. Last Time: @ 160lbs 1 x 6, @ 190lbs 1 x 6, @ 220lbs 1 x 6, @ 225lbs 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 @ 265lbs 1 x 7, 1 x 5, 1 x 4. No rest before B2. Last Time: @ 260lbs 2 x 8, 1 x 7

-B2 Sissy Squats @ Bodyweight 1 x 22x7, 1 x 13x6, 1 x 11x4. 50 seconds rest before B1. Last Time: 1 x 17x7, 1 x 10x8, 1 x 10x5

Special: 3 sets for 30 - 60 seconds each leg

-C Isometric Bulgarian Squats @ 15lbs 1 x 60 seconds for both legs, 2 x 50 seconds for both. 50 seconds rest between sets. Last Time: @ 15lbs 1 x 50 for both legs, 1 x 45 seconds for both, 1 x 40 seconds for both

100 rep set

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

Ab Work:

-E Incline Weighted Sit-Ups @ Bodyweight + 60lbs 1 x 15. Last Time: @ Bodyweight + 55lbs 1 x 17

Supplemental Work:

-F Adductor Machine @ 150lbs 1 x 13. Last Time: @ 145lbs

Duration: 53 minutes

Comments:
I came into this session feeling great and I still pretty much do. Don’t get me wrong, this session ALWAYS kicks my ass but I’m proud of my performance and am looking forward to killing my triceps tonight. I progressed on everything. The only thing that didn’t go as well as I had hoped was the single-leg leg press. I originally went for 270lbs but it was too heavy. I’ll be using the same weight for that next time.

536

Here’s a vid from today’s training.

It was 225x6 on front squats with a clean grip. This is my first time recording myself so maybe future videos will be better quality.

[video]112[/video]

537

August 18th, 2006

Training: HSS-100 PM Session - Triceps

Heavy: 4 sets in the 4 - 6 rep range

-A Rack Lockouts @ 175lbs 1 x 6, @ 195lbs 1 x 6, @ 230lbs 1 x 6, @ 225lbs 1 x 3. No specified rest between sets. Last Time: @ 170lbs 1 x 6, @ 190lbs 1 x 6, @ 210lbs 1 x 6, @ 230lbs 1 x 3

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

-B1 Skullcrushers @ 85lbs 2 x 8, 1 x 7. No rest before B2. Last Time: @ 80lbs 3 x 8

-B2 Reverse-Grip Press-Downs @ 95lbs 3 x 10. 50 seconds rest before B1. Last Time: @ 85lb9

Special: 3 sets in the 8 - 10 rep range

-C Decline DB Triceps Extensions @ 40lbs DBs 2 x 10, 1 x 9. 50 seconds rest between sets. Last Time: @ 35lbs DBs 2 x 10, 1 x 9

100 rep set

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

Calf Work:

-E Standing Calf Raises @ 335lbs 1 x 11 with a 15 second pause at bottom and 5 second negative. Last Time: @ 330lbs

Duration: 55 minutes

Comments:
Great session. I’m still feelin’ it. I think I’m going to lower the weight on the rope press-downs because I have to pause like 5 times. Tomorrow is a rest day.

Video is of the 230x6 rack lock outs.
[video]114[/video]

538

Did you use a close grip on those?

539

[quote]Naphta wrote:
Did you use a close grip on those?[/quote]

Yup, focusing on the triceps.

540

August 20th, 2006

Training: HSS-100 AM Session - Chest

Heavy: 4 sets in the 4 - 6 rep range

-A Incline Bench Presses @ 160lbs 1 x 6, @ 180lbs 1 x 6, @ 195lbs 1 x 4, @ 185lbs 1 x 4. No specified rest between sets. Last Time: @ 155lbs 1 x 6, @ 175lbs 1 x 6, @ 180lbs 1 x 6, @ 185lbs 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 @ 145lbs 2 x 8, 1 x 6. No rest before B2. Last Time: @ 140lbs 2 x 8, 1 x 6

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

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

-C Combo Presses @ 35lbs DBs + 20lbs of cable resistance 1 x 10x3, 2 x 8x1. 50 seconds rest between sets. Last Time: @ 35lbs DBs + 20lbs of cable resistance 2 x 10, 1 x 8

100 rep set

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

Ab Work:

-E Nautilus Ab Machine @ 160lbs 1 x 13 with a 303 tempo . Last Time: @ 160lbs 1 x 11

Supplemental Work:

-F Abductor Machine @ 150lbs 1 x 10. Last Time: @ 145lbs 1 x 12

Duration: 55 minutes

Comments:
Great session. I wasn’t preocupied with it before I went it and I think I do better that way. It may not look like I progressed on the secon part of the superset but I progressed on the first part which made the second part harder (if you follow me). I did a lot better on the 100 rep set this time so as far as I’m concerned, improvements all around. Tonight is biceps.

Video is of the 195x4 Incline Bech Presses
[video]116[/video]