Brendan's Training Log

Training Bodybuilding
541

August 20, 2006

Measurements:

-Calves L 15in R 15.25in Last Time: L 15in R 15.25in
-Arms L 14.25in R 14.2in Last Time: L 14in R 14in
-Waist 30.75in Last Time: 30.5in
-Quads L 23.25in R 24in Last Time: L 23in R 24.25in
-Chest 40in Last Time: 40in
-Neck 15.5in Last Time: 15.25in
-Weight 176lbs Last Time: 175lbs
-Bodyfat 8.5% Last Time: 8.05%

Comments:
Well, I only gained a pound of mostly fat so it’s time to step up the eating (AGAIN). I’m really starting to ahte eating - lol. The measurements came in better though. My left leg is catching up and my arms and neck got a little bigger.

542

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543


Thought I’d add a recent quote from Dave over at elitefts.

“Everyone seems to think having a strict diet is hardcore. Wrong! It?s so easy. There is no strain or effort. You just follow the damn diet! Hardcore is stuffing your face to the point where you feel like you?re going to pop and then going to get a milkshake.” --Dave “Fuckin’” Tate

This is really ringing true for me lately.

544

Hey Brendon,

I’m enjoying your log. Slowly making gains which is good. Keep going.

I just watched your Incline Press video and this is MY OPINION. But I thought you technique could be improved my pushing through your feet more and keep your hips/lower back down on the bench. I thought you had too much hip thrust.

Better technique = Best gains.

Remember cheating is okay sometimes, but when your caught-out its worst…HAHA.

ALPHABOY.

545

[quote]Alphaboy wrote:
Hey Brendon,

I’m enjoying your log. Slowly making gains which is good. Keep going.

I just watched your Incline Press video and this is MY OPINION. But I thought you technique could be improved my pushing through your feet more and keep your hips/lower back down on the bench. I thought you had too much hip thrust.

Better technique = Best gains.

Remember cheating is okay sometimes, but when your caught-out its worst…HAHA.

ALPHABOY. [/quote]

Yeah it did come up a little on a couple of the reps. I didn’t see where it makes much of a difference.

What do you mean by leg drive?

546

August 20th, 2006

Training: HSS-100 PM Session - Biceps

Heavy: 4 sets in the 4 - 6 rep range

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

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

-B2 Standing Hammer Curls @ 25lbs DBs 1 x 10, 1 x 8, 1 x 6. 50 seconds rest before B1. Last Time: 1 x 10, 1 x 6, 1 x 5

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

-C 2/1 Curls @ 30lbs 1 x 10, 1 x 8, 1 x 4 with a 50X tempo. 50 seconds rest between sets. Last Time: 1 x 10, 1 x 6, 1 x 4

100 rep set

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

Calf Work:

-E Seated Calf Raises @ 142.5lbs 1 x15x3x2 rest paused. Last Time: @ 140lbs 1 x15x3x2

Duration: 45 minutes

Comments:
OK this went exactly how I thought it would. I can’t go for weights on biceps. They’re just too small of a muscle group. Instead I just go for 1 or 2 reps per exercise and I was able to do that. Progression almost all around. I have some early morning work tomorrow so tomorrow’s a rest day. Then it’s the final week of HSS-100.

547

August 22nd, 2006

Training: HSS-100 AM Session - Hamstrings

Heavy: 4 sets in the 4 - 6 rep range

-A Back Squats @ 160lbs 1 x 6, @ 255lbs 1 x 6, @ 315lbs 1 x 2, @ 290lbs 1 x 3. No specified rest. Last Time: @ 160lbs 1 x 6, @ 250lbs 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 @ 170lbs 3 x 8. No rest before B2. Last Time: @ 165lbs

-B2 Standing Cable Leg Curls @ 80lbs 3 x 10. 50 seconds rest before B1. Last Time: @ 70lbs

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

-C Step-Ups @ 150lbs 3 x 10. 50 seconds rest between sets. Last Time: @ 145lbs

100 rep set

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

Ab Work:

-E Incline Weighted Sit-Ups @ Bodyweight + 65lbs 1 x 12. Last Time: @ Bodyweight + 60lbs 1 x 15

Supplemental Work:

-F Adductor Machine @ 155lbs 1 x 13. Last Time: @ 150lbs 1 x 13

Duration: 1 hour

Comments:
YEAH BUDDY! I fucking got two! hahaha. That made my day. Tough workout. I progressed on everything. I would’ve like more reps on the weighted sit-ups but that’s OK. After the session I fetl a tightness in my hammies. it was a good tightness though. Tonight is shoulders.

548

August 22nd, 2006

Training: HSS-100 PM Session - Shoulders

Heavy: 4 sets in the 6 - 8 rep range

-A Push-Presses @ 150lbs 1 x 6, @ 155lbs 1 x 6, @ 160lbs 1 x 6, 1 x 6. No specified rest between sets. Last Time: @ 145lbs 1 x 6, @ 150lbs 1 x 6, @ 160lbs 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 @ 50lbs DBs 2 x 8, 1 x 5. No rest before B2. Last Time: 1 x 8, 1 x 7, 1 x 4

-B2 High Cable Rear Delt Cross-Overs @ 57.5lbs 1 x 10x3, 1 x 10x1, 1 x 8x0. 50 seconds rest before B1. Last Time: @ 55lbs 1 x 10x4, 1 x 10x2, 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 7, 1 x 6. 50 seconds rest between sets. Last Time: 1 x 10, 1 x 9, 1 x 7

100 rep set

-D Machine Lateral Raises @ 30lbs 1 x 100 Last Time: @ 25lbs

Calf Work:

-E Standing Calf Raises @ 340lbs 1 x 11 with a 15 second pause at bottom and 5 second negative. Last Time: @ 335lbs

Duration: 47 minutes

Comments:
CNS REALLY wasn’t up to par tonight. That’s the most I’ve ever felt drained (mentally). Nonetheless, I progressed on everything except the special exercise - on which I regressed and that really pisses me off. Tomorrow I will be doing more recovery methods to get up for the second session. It will be back and traps.

Video is from this mornin’s squats 315x2
[video]118[/video]

549

good job on the squats

550

Yeah buddy ! Light weight ! Yep ! It’s official, I think you can squat more than I can right now.

551

Thanks guys. I appreciate it.

552

August 23rd, 2006

Training: HSS-100 AM Session - Back

Heavy: 4 sets in the 4 - 6 rep range

-A Neutral-Grip Pull-Ups @ Bodyweight + 10lbs 1 x 6, @ Bodyweight + 30lbs 1 x 6, @ Bodyweight + 35lbs 1 x 4, @ Bodyweight + 32.5lbs 1 x 4. No specified rest. Last Time: @ Bodyweight + 7.5lbs 1 x 6, @ Bodyweight + 27.5lbs 1 x 6, @ Bodyweight + 32.5lbs 1 x 5 @ Bodyweight + 30lbs 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 @ 155lbs 3 x 10. No rest before B2. Last Time: @ 145lbs

-B2 Rope Lat Pull-Downs @ 150lbs 3 x 10. 50 seconds rest before B1. Last Time: @ 145lbs

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

-C One-Arm Dumbbell Rows to Hip @ 35lbs DB 1 x 10, 1 x 9, 1 x 8 with a 313 tempo. 50 seconds rest between sets. Last Time:@ 30lbs DB 3 x 10

100 rep set

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

Ab Work:

-E Nautilus Ab Machine @ 165lbs 1 x 13 with a 303 tempo . Last Time: @ 160lbs

Supplemental Work:

-F Abductor Machine @ 155lbs 1 x 11. Last Time: @ 150lbs 1 x 10

Duration: 50 minutes

Comments:
Good hard back workout again. CNS wasn’t 100% but it was definitely better than last night. My quality of sleep is probably what contributed to the nonrecovery. I will be doing some meditation and CNS showers before tonight. Anyway, I actually got 5 on the 3rd set of the neutral-grip pull-ups but it was sloppy so I didn’t count it. Progress all around except for the 100 rep set which I lowered so I could feel my back better.

553

August 23rd, 2006

Training: HSS-100 PM Session - Traps

Heavy: 4 sets in the 4 - 6 rep range

-A Power Barbell Shrugs @ 305lbs 1 x 5, @ 320lbs 1 x 6, @ 325lbs 1 x 6, @ 335lbs 1 x 6 with a 020 tempo. No specified rest between sets. Last Time: @ 305lbs 1 x 6, @ 315lbs 1 x 6, @ 320lbs 1 x 6, @ 330lbs 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 1 x 10, 2 x 8 with a 32X tempo. No rest before B2. Last Time: @ 165lbs 3 x 8

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

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

-C Incline Dumbbell Shrugs @ 55lbs DBs 3 x 10 with a 32X tempo. 50 seconds rest between sets. Last Time: @ 50lbs DBs

100 rep set

-D Machine Shrugs @ 92.5lbs 1 x 100. Last Time: @ 90lbs

Calf Work:

-E Seated Calf Raises @ 145lbs 1 x15x3x2 rest paused. Last Time: @ 142.5lbs 1 x15x3x2

Duration: 53 minutes

Comments:
Well, that’s the last “trap workout” for a long time. I was definitely up to the task CSN-wise and I think that’s apparent in my progress. I’m pretty sure my body’s adapted to the tempo work anyway.

Ummmm, let’s see. Oh, on the first set of the power shurgs I wasn’t wearing straps and my grip gave out before I could get 6. I REALLy need to do something about my grip. It’s always seemed to lag. I forgot that I was working in the 6 - 8 rep range on the behind-the-back shurgs and went to 10 on the first set. The calf raises felt VERY easy for some reason.

Tomorrow is a rest day.

554

August 25th, 2006

Training: HSS-100 AM Session - Quads

Heavy: 4 sets in the 4 - 6 rep range

-A Front Squats @ 170lbs 1 x 6, @ 200lbs 1 x 6, @ 230lbs 1 x 6, 1 x 2. No specified rest. Last Time: @ 165lbs 1 x 6, @ 195lbs 1 x 6, @ 225lbs 1 x 6, @ 230lbs 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 3 x 8. No rest before B2. Last Time: 1 x 7, 1 x 5, 1 x 4

-B2 Sissy Squats @ Bodyweight 1 x 23x10, 1 x 15x6, 1 x 12x5. 50 seconds rest before B1. Last Time: 1 x 22x7, 1 x 13x6, 1 x 11x4

Special: 3 sets for 30 - 60 seconds each leg

-C Isometric Bulgarian Squats @ 20lbs 1 x 60 seconds for both legs, 1 x 55 seconds for both, 1 x 50 seconds for both. 50 seconds rest between sets. Last Time: @ 15lbs 1 x 60 seconds for both legs, 2 x 50 seconds for both
100 rep set

-D Leg Extensions @ 40lbs 1 x 100. Last Time: @ 35lbs

Ab Work:

-E Incline Weighted Sit-Ups @ Bodyweight + 70lbs 1 x 14. Last Time: @ Bodyweight + 65lbs 1 x 12

Supplemental Work:

-F Adductor Machine @ 160lbs 1 x 13. Last Time: @ 155lbs

Duration: 55 minutes

Comments:
I really don’t know why but this session was one hell of a lot easier than it usually is. And, that kind of bothers me. it makes me think I did something wrong or that I should go back in and kick my ass again. I kept adding the weight I had on the leg press up in my head thinking I put the wrong amount on.

Besides my strength falling off on the 4th set of the front squats, everything was easier. I just don’t get it. Oh well, I will just have to kick ass tonight at the triceps session.

555

August 25th, 2006

Training: HSS-100 PM Session - Triceps

Heavy: 4 sets in the 4 - 6 rep range

-A Rack Lockouts @ 180lbs 1 x 6, @ 200lbs 1 x 6, @ 235lbs 1 x 5, @ 235lbs 1 x 3. No specified rest between sets. Last Time: @ 175lbs 1 x 6, @ 195lbs 1 x 6, @ 230lbs 1 x 6, @ 225lbs 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 @ 90lbs 2 x 8, 1 x 7. No rest before B2. Last Time: @ 85lbs

-B2 Reverse-Grip Press-Downs @ 97.5lbs 3 x 10. 50 seconds rest before B1. Last Time: @ 95lb

Special: 3 sets in the 8 - 10 rep range

-C Decline DB Triceps Extensions @ 45lbs DBs 2 x 10, 1 x 9. 50 seconds rest between sets. Last Time: @ 40lbs DBs

100 rep set

-D Triceps Press-Downs @ 30lbs 1 x 100. Last Time: @ 45lbs

Calf Work:

-E Standing Calf Raises @ 345lbs 1 x 11 with a 15 second pause at bottom and 5 second negative. Last Time: @ 340lbs

Duration: 55 minutes

Comments:
Yep, I was able to come with it tonight. I just don’t know why but today was easy for me. Anyway, I think I might ahve lowered the weight too much on the rope press-downs. Other than that, improvements all around. Tommorow I rest for the final day of this program (Sunday).

556

August 27th, 2006

Training: HSS-100 AM Session - Chest

Heavy: 4 sets in the 4 - 6 rep range

-A Incline Bench Presses @ 165lbs 1 x 6, @ 185lbs 1 x 5, @ 200lbs 1 x 3, @ 190lbs 1 x 3. No specified rest between sets. Last Time: @ 160lbs 1 x 6, @ 180lbs 1 x 6, @ 195lbs 1 x 4, @ 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 @ 150lbs 2 x 8, 1 x 6. No rest before B2. Last Time: @ 145lbs 2 x 8, 1 x 6

-B2 Decline DB Flies @ 20lbs DBs 2 x 10, 1 x 9 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 @ 40lbs DBs + 30lbs of cable resistance 1 x 10x3, 1 x 7x1, 1 x 5x0. 50 seconds rest between sets. Last Time: @ 40lbs DBs + 20lbs of cable resistance 1 x 10x3, 2 x 8x1

100 rep set

-D Pec-Dec @ 105lbs 1 x 100. Last Time: @ 100lbs

Ab Work:

-E Nautilus Ab Machine @ 170lbs 1 x 12 with a 303 tempo . Last Time: @ 165lbs 1 x 13

Supplemental Work:

-F Abductor Machine @ 160lbs 1 x 10. Last Time: @ 155lbs

Duration: 1 hour

Comments:
Today is just one of those days where you’re rushing around. This was an early session but it took longer than it should’ve because everyone and their mother got in the way. I ssacraficed some reps on the heavy exercise which I’m not happy about but I had good progression on the superset and 100 rep set in particular. I had to add 10lbs to the cables on the combo presses but I couldn’t add 2.5 like I wanted to. Gotta run.

557

August 27th, 2006

Training: HSS-100 PM Session - Biceps

Heavy: 4 sets in the 4 - 6 rep range

-A Standing Barbell Curls @ 90lbs 1 x 6, @ 100lbs 1 x 5, @ 105lbs 1 x 3, @ 95lbs 1 x 6. No specified rest between sets. Last Time: @ 85lbs 1 x 6, @ 95lbs 1 x 6, @ 100lbs 1 x 5, @ 95lbs 1 x 5

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 5. No rest before B2. Last Time: 2 x 8, 1 x 6

-B2 Standing Hammer Curls @ 25lbs DBs 1 x 10, 1 x 8, 1 x 6. 50 seconds rest before B1. Last Time: 2 x 10, 1 x 8

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

-C 2/1 Curls @ 30lbs 2 x 10, 1 x 6 with a 50X tempo. 50 seconds rest between sets. Last Time: 1 x 10, 1 x 8, 1 x 4

100 rep set

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

Calf Work:

-E Seated Calf Raises @ 147.5lbs 1 x15x3x2 rest paused. Last Time: @ 145lbs 1 x15x3x2

Duration: 45 minutes

Comments:
I ahve to keep in mind that it’s always better to just go for reps on biceps. On my ehavy exercise, I progressed but you can tell it’s pretty much stalled out. The rest of the session went great. The 100 rep set was harder than usual though. It will be nice to curl some submaximal weights come Tuesday (if I even cul at all).

558

So, what’s next for El Brendan ?

559

Dude!

Can’t believe I discovered this thread only today. Spent an hour going through! Awesome progress! Looking much improved. Loved the addition of the videos.

Good luck,

Marc

560

good workouts bro, strong incline bench