Brendan's Training Log

Training Bodybuilding
781

[quote]WS4adumbastard wrote:
man that duration alone takes balls, mad props for that.

I gotta respect you for figuring out what works for you and getting your own program down. Im kind of in the middle of doing that myself, Im kind of taking some ideas from some of the coaches here, looking at my own strengths and weaknesses, and putting them together to reach my goals, so hopefully it’ll add up to something as solid as yours.

You’ve come along way man, i think i came this site around the same time you did, and its good to see that you stuck with it, educated yourself, and actually do the work, the stuff that hurts, but damn if it doesnt produce results.

Keep it up, see ya at the brotherhood, time to eat again–WS4[/quote]

Damn right bro. Thanks for the props. I’m not sure if this program is exactly where I want it. I’ll probably adjust it to perfect it.

The reason for the duration is I’m going more for the whole G-Flux idea. It worked for me when I first started so I’m trying it again.

782

Im thinking about trying the G-flux living plan myself come the start of the new year. I might throw some questiong at ya, i figure its easier to get the answers from somebody thats doing it rather then just reading the article again.

Good luck with the program, now its time for the some effing delicious chicken and spinach pasta.

–WS4

783

[quote]WS4adumbastard wrote:
Im thinking about trying the G-flux living plan myself come the start of the new year. I might throw some questiong at ya, i figure its easier to get the answers from somebody thats doing it rather then just reading the article again.

Good luck with the program, now its time for the some effing delicious chicken and spinach pasta.

–WS4[/quote]

BUT THE ECOLI

lol, yeah hit me up if you decide to try it.

784

November 2nd, 2006

Training: 5 Day Split - Chest, Delts and Tris

Core Work: Lateral Stability

-Suitcase Deadlifts @ 95lbs 2 x 3. 30 seconds rest between sets.

-Side Bridges @ Bodyweight 2 x 40 seconds. 30 seconds rest between sets.

Resistance Training:

-A Incline Combo Presses @ 50lbs DBs with 40lbs cabvle resistance 2 x 8, 2 x 6. Instinctive rest.

-B1 Neutral-Grip Incline DB Presses @ 50lbs 1 x 8, 2 x 6. 45 seconds rest before B2. Last Time: NA

-B2 High Pulley Flies @ 30lbs 1 x 10, @ 20lbs 1 x 10, 1 x 8. 45 seconds rest before B1. Last Time: NA

-C1 Dips @ Bodyweight + 50lbs 1 x 6, 1 x 5, 1 x 4. 45 seconds rest before C2. Last Time: NA

-C2 3 Phase Shoulder Bulders @ 15lbs DBs 1 x 10, 1 x 9, 1 x 8. 45 seconds rest before C1. Last Time: NA

-D1 Reverse-Grip Triceps Push-Downs @ 40lbs 2 x 11 total with rest-pause method. 45 seconds rest before D2. Last Time: NA

-D2 Cable Lateral Raises @ 22.5lbs 1 x 10, 1 x 7 with the 1.5 rep method. 45 seconds rest before D1. Last Time: NA

Pump Sets:

-High Pulley Flies @ 20lbs 1 x 100.

-Machine Lateral Raises @ 40lbs 1 x 100.

-Triceps Push-Downs @ 80lbs 1 x 100.

Duration: 2 hour 15 minutes

Comments:
OK this is the bodybuilding portion of this program (that I made) with some intensity techniques etc. The resistance training portion went quicker than I expected. It was also harder than I expected. I missed the rep range on some things but that’s to be expected the first time. I had to do some ESW again to get it over 2 hours. I’m going for high G-Flux.

785

November 3rd, 2006

Training: 5 Day Split - Back, Bis and Traps

Core Work: Basic/Anterior Stability

-Deadbugs @ Bodyweight 2 x 12. 30 seconds rest between sets.

-Push-Ups Holds @ Bodyweight 2 x 10 (each arm). 30 seconds rest between sets.

Resistance Training:

-A Bentover Barbell Rows @ 185lbs 5 x 7. Instinctive rest.

-B1 Straight-Arm Lat-Pulldowns @ 115lbs 2 x 12, 1 x 10. No rest before B2. Last Time: NA

-B2 Lat-Pulldowns BTN @ 130lbs 3 x 10. 45 seconds rest before B1. Last Time: NA

-C1 Corner Rows @ 230lbs 3 x 6. No seconds rest before C2. Last Time: NA

-C2 Close-Grip Concentration Curls @ 30lbs 3 x 15. 45 seconds rest before C1. Last Time: NA

-D1 Chest-Supported Incline Shrugs @ 40lbs DBs 2 x 12. No rest before D2. Last Time: NA

-D2 Jettison Technique Barbell Curls @ 60lbs Barbell + Mini Bands 1 x 12, 1 x 10 total of first two drops. 75 seconds rest before D1. Last Time: NA

Pump Sets:

-Cable Curls @ 30lbs 1 x 100.

-Chest-Supported Rows @ 30lbs 1 x 100.

-Machine Shrugs @ 120lbs 1 x 100.

Duration: 2 hour 3 minutes

Comments:
Awesome, awesome session. I just love back. Again, I had to do some ESW so I tried bike sprints today. At first they were hard as fuck but I eventually got used to them. The jettison technique is very ahrd to set up so I only counted the first two sets (drops). People looked at me funny too - fuck them. Tomorrow is LEGS!

786

November 4th, 2006

Training: 5 Day Split - Legs

Core Work: Trunk Flexion

-Sit-Ups @ Bodyweight + 25lbs 2 x 12. 30 seconds rest between sets.

-Abdominal Machine @ 115lbs 2 x 10. 30 seconds rest between sets.

Resistance Training:

-A Leg Presses @ 720lbs 3 x 7, 2 x 6. Instinctive rest.

-B1 Sissy Hack Squats @ 40lbs 3 x 8 with a 404 tempo. No rest before B2. Last Time: NA

-B2 Free Hack Squats @ Bodyweight 1 x 16, 1 x 11, 1 x 8. 45 seconds rest before B1. Last Time: NA

-C1 Standing Calf Raises @ 345lbs 2 x 8, 1 x 7 with 1 and 1/2 reps. No seconds rest before C2. Last Time: NA

-C2 Standing Leg Curls @ 25lbs 1 x 8, 1 x 7, 1 x 6. 45 seconds rest before C1. Last Time: NA

-D1 Neutral-to-In Leg Extensions @ 115lbs DBs 2 x 12, 1 x 11. No rest before D2. Last Time: NA

-D2 Neutral-to-Out Leg Curls @ 120lbs 3 x 8. 45 seconds rest before D1. Last Time: NA

Pump Sets:

-Leg Extensions @ 50lbs 1 x 100.

-Lying Leg Curls @ 30lbs 1 x 100.

-Standing Calf Raises @ 105lbs 1 x 100.

Duration: 2 hour 5 minutes

Comments:
Ouch. I’m spent right now. Those superslow sissy hack squats REALLY burn. On the elg presses, My feet are together in the middle of the pad. Not necessarily going all the way down as I want to keep the tension on my quads. I havn’t done those in a LONG time. Did some ESW too and I’m drenched in sweat right now.

787

November 6th, 2006

Training: 5 Day Split - Upper

Core Work: Basic/Anterior Stability

-Plate-Loaded Front Squats @ 25lbs 2 x 12. 30 seconds rest between sets. Last Time: same

-Prone Bridges @ Bodyweight 2 x 40 seconds. 30 seconds rest between sets. Last Time: 2 x 30 seconds

Resistance Training:

-A Flat Bench Presses @ 225lbs 5 x 1. Instinctive rest. Last Time: 8 x 1

-B1 Seated Cable Rows @ 105lbs 2 x 12. 45 seconds rest before B2. Last Time: @ 105lbs

-B2 Decline DB Flies @ 30lbs DBs 2 x 12. 45 seconds rest before B1. Last Time: @ 30lbs DBs

-C1 Standing DB Arnold Presses @ 40lbs DBs 2 x 12. 45 seconds rest before C2. Last Time: same

-C2 Rack Chins @ BW + 35lbs 2 x 12. 45 seconds rest before C1. Last Time: 1 x 12, 1 x 10

-D1 Drag Curls @ 45lbs 2 x 12. 45 seconds rest before D2. Last Time: @ 40lbs

-D2 Decline DB Skullcrushers @ 45lbs DBs 2 x 12. 45 seconds rest before D1. Last Time: @ 40lbs DBs

Grip Work: Crushing Grip

-Static Barbell Holds @ 280lbs 3 x 5 seconds. Instinctive rest. Last Time: @ 275lbs

-Captains of Crush Trainer @ 100lbs 1 x max(13). Last Time: same

Duration: 1 hour 55 minutes

Comments:
This week is a medium week for my strength days so the volume on the >90% is a little less. Next week is very High which will be 10 x 1. For some reason, everything felt easier today EXCEPT for the rack chins. However, I think I figured out my problem - my torse isn’t straight enough. The bench I put my feet on is too far out. I will fix that next time.

788

November 7th, 2006

Training: 5 Day Split - Lower

Core Work: Hip Flexion

-Reverse Crunches @ Bodyweight 2 x 12. 30 seconds rest between sets. Last Time: same

-Hanging Leg Raises @ Bodyweight 2 x 30 seconds. 30 seconds rest between sets. Last Time: same

Resistance Training:

-A Squats @ 300lbs 5 x 1. Instinctive rest. Last Time: 8 x 1

-B1 Snatch-Grip Deadlifts @ 170lbs 4 x 7. 45 seconds rest before B2. Last Time: 4 x 6

-B2 Hack Squats @ 300lbs 4 x 7. 45 seconds rest before B1. Last Time: 4 x 6

-C1 Leg Press Calf Raises @ 450lbs 4 x 7. 45 seconds rest before C2. Last Time: 4 x 6

-C2 Barbell Split Squats @ 150lbs 4 x 7. 45 seconds rest before C1. Last Time: 4 x 6

-D1 Leg Extensions @ 115lbs 4 x 7. 45 seconds rest before D2. Last Time: @ 145lbs, 4 x 6

-D2 Neutral-to-In Seated Leg Curls @ 155lbs 4 x 7. 45 seconds rest before D1. Last Time: @ 115lbs, 4 x 6

Grip Work: Wrist Extensors

-Reverse Barbell Curls @ 85lbs 3 x 3. Instinctive rest. Last Time: same

-Plate-Pinch Extensions @ 10lbs 3 x 3. Instinctive rest. Last Time: same

Duration: 2 hour 15 minutes

Comments:
Good, tough workout. ESW let it run a little longer than expected. On my sheet that I bring to the gym, I had the wrong exercises wirtten down (LOL). So, I messed up the weights on the D superset. I’ll correct it next time. Again, this is a medium week so there’s less volume on A they last week (which was high)

789

November 9th, 2006

Training: 5 Day Split - Chest, Delts and Tris

Core Work: Lateral Stability

-Suitcase Deadlifts @ 95lbs 2 x 3. 30 seconds rest between sets. Last Time: same

-Side Bridges @ Bodyweight 2 x 40 seconds. 30 seconds rest between sets. Last Time: same

Resistance Training:

-A Incline Combo Presses @ 50lbs DBs with 40lbs cabvle resistance 5 x 8. Instinctive rest. Last Time: 2 x 8, 2 x 6

-B1 Neutral-Grip Incline DB Presses @ 50lbs 3 x 8 with a 020 tempo. No rest before B2. Last Time: 1 x 8, 2 x 6

-B2 High Pulley Flies @ 20lbs 3 x 12. 45 seconds rest before B1. Last Time: @ 30lbs 1 x 10, @ 20lbs 1 x 10, 1 x 8

-C1 Dips @ Bodyweight + 50lbs 2 x 6, 1 x 4. No rest before C2. Last Time: 1 x 6, 1 x 5, 1 x 4

-C2 3 Phase Shoulder Bulders @ 15lbs DBs 2 x 10, 1 x 9. 45 seconds rest before C1. Last Time: 1 x 10, 1 x 9, 1 x 8

-D1 Reverse-Grip Triceps Push-Downs @ 160lbs 1 x 16, 1 x 14 total with rest-pause method. No rest before D2. Last Time: 2 x 11

-D2 Cable Lateral Raises @ 22.5lbs 1 x 8, 1 x 7 with the 1.5 rep method. 45 seconds rest before D1. Last Time: 1 x 10, 1 x 7

Pump Sets:

-High Pulley Flies @ 20lbs 1 x 100.

-Machine Lateral Raises @ 40lbs 1 x 100.

-Triceps Push-Downs @ 80lbs 1 x 100.

Duration: 2 hours 10 minutes

Comments:
This session felt a lot easier than last time. Again, this is not ALL I do in those two hours but a good portion of it. I progressed on most things except the cable laterals. I think it may not be a good exercise for me. Besides that, it’s time to step it up on the suitcase deadlifts.

790

November 10th, 2006

Training: 5 Day Split - Back, Bis and Traps

Core Work: Basic/Anterior Stability

-Deadbugs @ Bodyweight 2 x 12. 30 seconds rest between sets. Last Time: same

-Push-Ups Holds @ Bodyweight 2 x 10 (each arm). 30 seconds rest between sets. Last Time: same

Resistance Training:

-A Bentover Barbell Rows @ 185lbs 5 x 8. Instinctive rest. Last Time: 5 x 7

-B1 Straight-Arm Lat-Pulldowns @ 115lbs 3 x 12. No rest before B2. Last Time: 2 x 12, 1 x 10

-B2 Lat-Pulldowns BTN @ 135lbs 3 x 10. 45 seconds rest before B1. Last Time: 130lbs

-C1 Corner Rows @ 190lbs 3 x 6. No rest before C2. Last Time: 185lbs

-C2 Close-Grip Concentration Curls @ 35lbs 2 x 15, 1 x 13. 45 seconds rest before C1. Last Time: 30lbs

-D1 Chest-Supported Incline Shrugs @ 50lbs DBs 2 x 12. No rest before D2. Last Time: 40lbs DBs

-D2 Jettison Technique Barbell Curls @ 60lbs Barbell + Mini Bands 1 x 12, 1 x 10 total of first two drops. 45 seconds rest before D1. Last Time: 75 seconds rest

Pump Sets:

-Cable Curls @ 30lbs 1 x 100. Last Time: same

-Chest-Supported Rows @ 30lbs 1 x 100. Last Time: same

-Machine Shrugs @ 120lbs 1 x 100. Last Time: same

Duration: 1 hour 58 minutes

Comments:
This was a weird session. Something just didn’t feel right. It wasn’t bad but, I just felt off. Also, I forgot to have something hold the corner rows down. And I wrote on my sheet 230lbs for it instead of 190lbs.

I figured it out eventually lol. I kept looking at my sheet to make sure I didn’t forget anything. It’s amazing how fast you can adapt to a large amount of volume. I think I can increase the incline shrugs and the rows pump set.

791

Hey, Brendan I noticed when you do your snatch grip deadlifts, it is less than 50% your max conventional style. I know you have had trouble with grip issues, but it just seems like it should be a lot heavier. Do you use an alternating grip and do you use chalk at all?

B

792

November 11th, 2006

Training: 5 Day Split - Legs

Core Work: Trunk Flexion

-Sit-Ups @ Bodyweight + 25lbs 2 x 12. 30 seconds rest between sets. Last Time: same

-Abdominal Machine @ 120lbs 2 x 12. 30 seconds rest between sets. Last Time: @ 115lbs

Resistance Training:

-A Leg Presses @ 720lbs 5 x 8. Instinctive rest. Last Time: 3 x 7, 2 x 6

-B1 Sissy Hack Squats @ 60lbs 3 x 8 with a 404 tempo. No rest before B2. Last Time: @ 40lbs

-B2 Free Hack Squats @ Bodyweight 1 x 20, 1 x 13, 1 x 10. 45 seconds rest before B1. Last Time: 1 x 16, 1 x 11, 1 x 8

-C1 Standing Calf Raises @ 345lbs 3 x 8 with 1 and 1/2 reps. No seconds rest before C2. Last Time: 2 x 8, 1 x 7

-C2 Standing Leg Curls @ 25lbs 3 x 8 with a X30 tempo. 45 seconds rest before C1. Last Time: 1 x 8, 1 x 7, 1 x 6

-D1 Neutral-to-In Leg Extensions @ 120lbs 3 x 12. No rest before D2. Last Time: @ 115lbs 2 x 12, 1 x 11

-D2 Neutral-to-Out Leg Curls @ 125lbs 1 x 10, 1 x 9, 1 x 8. 45 seconds rest before D1. Last Time: @ 120lbs 3 x 8

Pump Sets:

-Leg Extensions @ 50lbs 1 x 100.

-Lying Leg Curls @ 30lbs 1 x 100.

-Standing Calf Raises @ 105lbs 1 x 100.

Duration: 2 hours

Comments:
Jesus christ this session kicks my ass. That sissy hack squat/free sissy squat just kills me.

The 100 rep sets are very hard on legs too. Good progress all around though. It was mainly hard because I’m so bloated though. I’m really starting to hate eating all this food. Tomorrow is an off day.

793

[quote]DeanoT wrote:
Hey, Brendan I noticed when you do your snatch grip deadlifts, it is less than 50% your max conventional style. I know you have had trouble with grip issues, but it just seems like it should be a lot heavier. Do you use an alternating grip and do you use chalk at all?

B[/quote]

No alternating grip or chalk on the snatch-grip deads. But it’s more than a grip issue. If you saw me do them you’d understand. I do them how Dan John taught me at the LA Strength Seminar. It’s basically a portion of the snatch. It hits the hammies hard.

794

November 13th, 2006

Training: 5 Day Split - Upper

Core Work: Basic/Anterior Stability

-Plate-Loaded Front Squats @ 25lbs 2 x 12. 30 seconds rest between sets. Last Time: same

-Prone Bridges @ Bodyweight 2 x 40 seconds. 30 seconds rest between sets. Last Time: 2 x 30 seconds

Resistance Training:

-A Flat Bench Presses @ 225lbs 6 x 3. Instinctive rest. Last Time: 5 x 1

-B1 Seated Cable Rows @ 110lbs 2 x 12. 45 seconds rest before B2. Last Time: @ 107.5lbs

-B2 Decline DB Flies @ 40lbs DBs 2 x 12. 45 seconds rest before B1. Last Time: @ 35lbs DBs

-C1 Standing DB Arnold Presses @ 45lbs DBs 1 x 12, 1 x 8. 45 seconds rest before C2. Last Time: @ 40lbs DBs

-C2 Rack Chins @ BW + 40lbs 2 x 12. 45 seconds rest before C1. Last Time: @ BW + 35lbs

-D1 Drag Curls @ 70lbs 1 x 8, 1 x 5. 45 seconds rest before D2. Last Time: @ 45lbs 2 x 12

-D2 Decline DB Skullcrushers @ 40lbs DBs 2 x 12. 45 seconds rest before D1. Last Time: @ 45lbs DBs

Grip Work: Crushing Grip

-Static Barbell Holds @ 285lbs 3 x 5 seconds. Instinctive rest. Last Time: @ 280lbs

-Captains of Crush Trainer @ 100lbs 1 x max(15). Last Time: 13

Duration: 2 hours 6 minutes

Comments:
Wooh! That 6 x 3 bench press was a battle. The last set was so ugly. My spotter who I told not to touch the bar unless it was on my throat was very close to jumping in but I got it on my own. I couldn’t figure out why those drag curls kicked my ass so bad. Now I see that I jumped it WAY too much (I didn’t have what I did last time with me). Tomorrow is lower.

795

November 14th, 2006

Training: 5 Day Split - Lower

Core Work: Hip Flexion

-Reverse Crunches @ Bodyweight 2 x 12. 30 seconds rest between sets. Last Time: same

-Hanging Leg Raises @ Bodyweight 2 x 30 seconds. 30 seconds rest between sets. Last Time: same

Resistance Training:

-A Squats @ 300lbs 10 x 1. Instinctive rest. Last Time: 5 x 1

-B1 Snatch-Grip Deadlifts @ 170lbs 4 x 8. 45 seconds rest before B2. Last Time: 4 x 7

-B2 Hack Squats @ 300lbs 4 x 8. 45 seconds rest before B1. Last Time: 4 x 7

-C1 Leg Press Calf Raises @ 450lbs 4 x 8. 45 seconds rest before C2. Last Time: 4 x 7

-C2 Barbell Split Squats @ 150lbs 4 x 8. 45 seconds rest before C1. Last Time: 4 x 7

-D1 Leg Extensions @ 145lbs 4 x 8. 45 seconds rest before D2. Last Time: @ 115lbs, 4 x 7

-D2 Neutral-to-In Seated Leg Curls @ 115lbs 4 x 8. 45 seconds rest before D1. Last Time: @ 145lbs, 4 x 7

Grip Work: Wrist Extensors

-Reverse Barbell Curls @ 85lbs 3 x 3. Instinctive rest. Last Time: same

-Plate-Pinch Extensions @ 10lbs 3 x 3. Instinctive rest. Last Time: same

Duration: 2 hour 12 minutes

Comments:
This session was much easier than I anticipated. However, EVERYONE got in my way. I had to wait before every superset. So, I had to do less cardio to keep it from getting super long. I did 8 30 second bike sprints in 10 minutes and maybe it’s just what I needed. I need to up[ the weight on the grip work though. Next week is a deload for these strength workouts.

796

November 16th, 2006

Training: 5 Day Split - Chest, Delts and Tris

Core Work: Lateral Stability

-Suitcase Deadlifts @ 115lbs 2 x 3. 30 seconds rest between sets. Last Time: @ 95lbs

-Side Bridges @ Bodyweight 2 x 40 seconds. 30 seconds rest between sets. Last Time: same

Resistance Training:

-A Incline Combo Presses @ 55lbs DBs with 40lbs cable resistance 5 x 8. Instinctive rest. Last Time: @ 50lbs DBs with 40lbs cable resistance

-B1 Neutral-Grip Incline DB Presses @ 55lbs 2 x 8, 1 x 4 with a 020 tempo. No rest before B2. Last Time: @ 50lbs 3 x 8

-B2 High Pulley Flies @ 22.5lbs 2 x 12, 1 x 12. 45 seconds rest before B1. Last Time: @ 20lbs 3 x 12

-C1 Dips @ Bodyweight + 50lbs 2 x 6, 1 x 5. No rest before C2. Last Time: 2 x 6, 1 x 4

-C2 3 Phase Shoulder Bulders @ 20lbs DBs 1 x 10, 1 x 8, 1 x 5. 45 seconds rest before C1. Last Time: @ 15lbs DBs 2 x 10, 1 x 9

-D1 Reverse-Grip Triceps Push-Downs @ 170lbs 1 x 17, 1 x 15 total with rest-pause method. No rest before D2. Last Time: @ 160lbs 1 x 16, 1 x 14

-D2 Cable Lateral Raises @ 22.5lbs 1 x 9, 1 x 6 with the 1.5 rep method. 45 seconds rest before D1. Last Time: 1 x 8, 1 x 7

Pump Sets:

-High Pulley Flies @ 20lbs 1 x 100.

-Machine Lateral Raises @ 40lbs 1 x 100.

-Triceps Push-Downs @ 80lbs 1 x 100.

Duration: 2 hours 6 minutes

Comments:
Progression all around. Some very good, some just barely. I’ll take it though. I’m wondering why it’s so hard to progress on the dips. Usually those are very easy for me. My chest must be involved moreso than I originally thought. I also increased the core work on the suitcase deadlifts. I don’t want to go much higher than that though, as I don’t want my waist getting bigger. It was elliptical for the cardio today and tomorrow is back and bis with the dreaded LEGS following Saturday.

797

November 17th, 2006

Training: 5 Day Split - Back, Bis and Traps

Core Work: Basic/Anterior Stability

-Deadbugs @ Bodyweight 2 x 12. 30 seconds rest between sets. Last Time: same

-Push-Ups Holds @ Bodyweight 2 x 10 (each arm). 30 seconds rest between sets. Last Time: same

Resistance Training:

-A Bentover Barbell Rows @ 190lbs 5 x 8. Instinctive rest. Last Time: @ 185lbs

-B1 Straight-Arm Lat-Pulldowns @ 117.5lbs 2 x 12, 1 x 11. No rest before B2. Last Time: @ 115lbs 3 x 12

-B2 Lat-Pulldowns BTN @ 137.5lbs 3 x 10. 45 seconds rest before B1. Last Time: @ 135lbs

-C1 Corner Rows @ 190lbs 3 x 6. No rest before C2. Last Time: same

-C2 Close-Grip Concentration Curls @ 35lbs 3 x 15. 45 seconds rest before C1. Last Time: 2 x 15, 1 x 13

-D1 Chest-Supported Incline Shrugs @ 65lbs DBs 2 x 12. No rest before D2. Last Time: 50lbs DBs

-D2 Jettison Technique Barbell Curls @ 60lbs Barbell + Mini Bands 1 x 14, 1 x 11 total of first two drops. 75 seconds rest before D1. Last Time: 1 x 12, 1 x 10 total of first two drops, 45 seconds rest

Pump Sets:

-Cable Curls @ 30lbs 1 x 100. Last Time: same

-Chest-Supported Rows @ 30lbs 1 x 100. Last Time: same

-Machine Shrugs @ 120lbs 1 x 100. Last Time: same

Duration: 2 hours 2 minutes

Comments:
Believe it or not this seems too easy now. Next week is a deload week so I KNOW I will be chomping at the bit to kill some weights after that. Progression on alsmot everything. I think if I would’ve known that I did 190lbs for the corner rows last time I could’ve done better this time. But I didn’t have that with me. Good workout nonetheless. Incline walking for cardio.

798

strong lifting man. barbell rows are getting up there

799

[quote]redsox348984 wrote:
strong lifting man. barbell rows are getting up there[/quote]

Thanks man!

800

November 18th, 2006

Training: 5 Day Split - Legs

Core Work: Trunk Flexion

-Sit-Ups @ Bodyweight + 25lbs 2 x 12. 30 seconds rest between sets. Last Time: same

-Abdominal Machine @ 125lbs 2 x 12. 30 seconds rest between sets. Last Time: @ 120lbs

Resistance Training:

-A Leg Presses @ 725lbs 5 x 8. Instinctive rest. Last Time: @ 720lbs

-B1 Sissy Hack Squats @ 70lbs 3 x 8 with a 404 tempo. No rest before B2. Last Time: @ 60lbs

-B2 Free Hack Squats @ Bodyweight 1 x 23, 1 x 15, 1 x 12. 45 seconds rest before B1. Last Time: 1 x 20, 1 x 13, 1 x 10

-C1 Standing Calf Raises @ 350lbs 3 x 8 with 1 and 1/2 reps. No seconds rest before C2. Last Time: @ 345lbs

-C2 Standing Leg Curls @ 27.5lbs 3 x 8 with a X30 tempo. 45 seconds rest before C1. Last Time: @ 25lbs

-D1 Neutral-to-In Leg Extensions @ 125lbs 3 x 12. No rest before D2. Last Time:@ 120lbs

-D2 Neutral-to-Out Leg Curls @ 125lbs 3 x 10. 45 seconds rest before D1. Last Time: 1 x 10, 1 x 9, 1 x 8

Pump Sets:

-Leg Extensions @ 50lbs 1 x 100. Last Time: same

-Lying Leg Curls @ 40lbs 1 x 100. Last Time: @ 30lbs

-Standing Calf Raises @ 105lbs 1 x 100. Last Time: same

Duration: 2 hours

Comments:
For some reason, whenever I leg press, it hurts my ass. I think I’ll include it as a supplemental exercise o my next mesocycle and find the right groove for it. I really wanted to train hard today but this just felt too easy. I guess my bodys adapting to workouts quicker than before now. Tomorrow is a rest day.