Brendan's Training Log

Training Bodybuilding
801

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.

802

November 20th, 2006

Training: 5 Day Split - Upper

Core Work: Basic/Anterior Stability

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

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

Resistance Training:

-A Flat Bench Presses @ 230lbs 2 x 1. Instinctive rest. Last Time: @ 225lbs 6 x 3

-B1 Seated Cable Rows @ 115lbs 2 x 12. 45 seconds rest before B2. Last Time: @ 110lbs

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

-C1 Standing DB Arnold Presses @ 45lbs DBs 2 x 12. 45 seconds rest before C2. Last Time: 1 x 12, 1 x 8

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

-D1 Drag Curls @ 50lbs 2 x 12. 45 seconds rest before D2. Last Time: @ 70lbs 1 x 8, 1 x 5

-D2 Decline DB Skullcrushers @ 55lbs DBs 2 x 12. 45 seconds rest before D1. Last Time: @ 50lbs DBs

Grip Work: Crushing Grip

-Static Barbell Holds @ 290lbs 3 x 5 seconds. Instinctive rest. Last Time: @ 285lbs

-Captains of Crush Trainer @ 100lbs 1 x max(16). Last Time: 15

Duration: 2 hours

Comments:
Well, today was supposed to be the beggining of a deload week (that’s why I only did 2x1 on bench) but I didn’t decrease the volume on the rest of the exercises. So, I actually ended up beating a few exercises. I thik I might be training too ahrd for a deload. Oh well, tomorrow wil, be more a of deload. On a completely unrelated note, as I was foam rolling, I witnessed an older woman reading a novel while doing leg extensions today. A little part of me died.

803

November 21st, 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 @ 305lbs 2 x 1. Instinctive rest. Last Time: @ 300lbs, 10 x 1

-B1 Snatch-Grip Deadlifts @ 170lbs 3 x 8. 45 seconds rest before B2. Last Time: 4 x 8

-B2 Hack Squats @ 300lbs 3 x 8. 45 seconds rest before B1. Last Time: 4 x 8

-C1 Leg Press Calf Raises @ 450lbs 3 x 8. 45 seconds rest before C2. Last Time: 4 x 8

-C2 Barbell Split Squats @ 150lbs 3 x 8. 45 seconds rest before C1. Last Time: 4 x 8

-D1 Leg Extensions @ 145lbs 3 x 8. 45 seconds rest before D2. Last Time: 4 x 8

-D2 Neutral-to-In Seated Leg Curls @ 115lbs 3 x 8. 45 seconds rest before D1. Last Time: 4 x 8

Grip Work: Wrist Extensors

-Reverse Barbell Curls @ 90lbs 3 x 3. Instinctive rest. Last Time: @ 85lbs

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

Duration: 2 hours

Comments:
THIS is more a deload workout. loess overall volume from last time. However, like yesterday, I decided to increase the weight a bit on the squats. Still had my heart pumping though. Tomorrow I will be doing chest, tris and shoulders as I can’t do them Thursday (Thanksgiving).

804

November 22nd, 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: same

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

Resistance Training:

-A Incline Combo Presses @ 55lbs DBs with 45lbs cable resistance 3 x 8, 1 x 7, 1 x 6. Instinctive rest. Last Time: @ 55lbs DBs with 40lbs cable resistance 5 x 8

-B1 Neutral-Grip Incline DB Presses @ 55lbs 2 x 8, 1 x 6 with a 020 tempo. No rest before B2. Last Time: 2 x 8, 1 x 4

-B2 High Pulley Flies @ 22.5lbs 3 x 12. 45 seconds rest before B1. Last Time: 2 x 12, 1 x 10

-C1 Dips @ Bodyweight + 55lbs 1 x 6, 1 x 5, 1 x 4. No rest before C2. Last Time: @ Bodyweight + 50lbs 2 x 6, 1 x 5

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

-D1 Reverse-Grip Triceps Push-Downs @ 180lbs 2 x 14, 1 x 13 total with rest-pause method. No rest before D2. Last Time: @ 170lbs 1 x 17, 1 x 15 total

-D2 Cable Lateral Raises @ 22.5lbs 1 x 10, 1 x 8, 1 x 5 with the 1.5 rep method. 45 seconds rest before D1. Last Time: 1 x 9, 1 x 6

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 2 minutes

Comments:
Great workout today. No bullcrap deloading - just good old beating the numbers. Again, i had to do this today as tomorrow the gym will be closed. I decided to add an extra set to the D superset because I can’t figure out why I can’t progress on the cable laterals. I won’t be doing those next week (new exercises etc.)

805

November 24th, 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 @ 195lbs 5 x 8. Instinctive rest. Last Time: @ 190lbs

-B1 Straight-Arm Lat-Pulldowns @ 120lbs 2 x 12, 1 x 11. No rest before B2. Last Time: @ 117.5lbs

-B2 Lat-Pulldowns BTN @ 140lbs 2 x 10, 1 x 8. 45 seconds rest before B1. Last Time:@ 137.5lbs 3 x 10

-C1 Corner Rows @ 200lbs 3 x 6. No rest before C2. Last Time: @ 190lbs

-C2 Close-Grip Concentration Curls @ 40lbs 2 x 15, 1 x 12. 45 seconds rest before C1. Last Time: @ 35lbs 3 x 15

-D1 Chest-Supported Incline Shrugs @ 70lbs DBs 3 x 12. No rest before D2. Last Time: @ 65lbs DBs 2 x 12

-D2 Jettison Technique Barbell Curls @ 65lbs Barbell + Mini Bands 1 x 12, 2 x 10 total of first two drops. 75 seconds rest before D1. Last Time: @ 60lbs Barbell + Mini Bands 1 x 14, 1 x 11

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

Comments:
This was an awesome session. I’m nice and sweaty and I progressed in weight on everything. I love that lat pulldown combo. Gets me nice and pumped. This is the last time I will be doing this particular workout as next week is a somewhat new program. Legs tomorrow.

806

November 25th, 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: same

Resistance Training:

-A Leg Presses @ 730lbs 5 x 8. Instinctive rest. Last Time: @ 725lbs

-B1 Sissy Hack Squats @ 70lbs 2 x 8, @ 80lbs 1 x 8 with a 404 tempo. No rest before B2. Last Time: @ 70lbs 3 x 8

-B2 Free Hack Squats @ Bodyweight 1 x 27, 1 x 21, 1 x 15. 45 seconds rest before B1. Last Time: 1 x 23, 1 x 15, 1 x 12

-C1 Standing Calf Raises @ 360lbs 3 x 8 with 1 and 1/2 reps. No seconds rest before C2. Last Time: @ 350lbs

-C2 Standing Leg Curls @ 30lbs 3 x 8 with a X30 tempo. 45 seconds rest before C1. Last Time: @ 27.5lbs

-D1 Neutral-to-In Leg Extensions @ 130lbs 3 x 12. No rest before D2. Last Time: @ 125lbs

-D2 Neutral-to-Out Leg Curls @ 130lbs 1 x 10, 1 x 9, 1 x 8. 45 seconds rest before D1. Last Time: @ 125lbs 3 x 10

Pump Sets:

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

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

-Standing Calf Raises @ 270lbs 1 x 100. Last Time: @ 105lbs

Duration: 2 hours 2 minutes

Comments:
I accidentally put a 25lbs plate on one side of the hack squat and didn’t realize it until the last set. So, there was only one set better than last time on that exercise and I’m mad at myself for it. I could’ve done better. On the pump set or calf raises though, I put WAY too much weight opn it and didn’t realize until the end lol.

This session completely killed me. I don’t remember it being that hard. Next week though, there won’t such long workout. Still the same split. I actually need to work on form in the leg press. It just doesn’t feel right.

807

hey man, strong lifting!

you mentioned “rack chins” I’m curious as to what that is?

thanks

808

[quote]john w wrote:
hey man, strong lifting!

you mentioned “rack chins” I’m curious as to what that is?

thanks[/quote]

Thanks man.

Rack chins is putting a bar in a rack about mid level and a bench out in front of the rack. You then put your feet up on the bench and do chins to the bar. I do them behind the neck.

809

good lifting man. those are some long workouts

810

[quote]redsox348984 wrote:
good lifting man. those are some long workouts[/quote]

They’ll be shorter this week I promise lol.

811

[quote]Brendan Ryan wrote:
john w wrote:
hey man, strong lifting!

you mentioned “rack chins” I’m curious as to what that is?

thanks

Thanks man.

Rack chins is putting a bar in a rack about mid level and a bench out in front of the rack. You then put your feet up on the bench and do chins to the bar. I do them behind the neck.

[/quote]

Hi, I’ve been following your thread for a while now, so firstly well done on your commitment. Its nice to see someone putting the effort in and consistently keeping their log up to date too.

I was wondering what you thought are the benefits of rack chins over ordinary chin ups? I’ve never tried rack chins with weight like that, but after seeing the vid I kind of fancy trying em. They look like something you could get your teeth into!

812

[quote]Lift & Eat wrote:
Brendan Ryan wrote:
john w wrote:
hey man, strong lifting!

you mentioned “rack chins” I’m curious as to what that is?

thanks

Thanks man.

Rack chins is putting a bar in a rack about mid level and a bench out in front of the rack. You then put your feet up on the bench and do chins to the bar. I do them behind the neck.

Hi, I’ve been following your thread for a while now, so firstly well done on your commitment. Its nice to see someone putting the effort in and consistently keeping their log up to date too.

I was wondering what you thought are the benefits of rack chins over ordinary chin ups? I’ve never tried rack chins with weight like that, but after seeing the vid I kind of fancy trying em. They look like something you could get your teeth into![/quote]

Most people can generally get more reps this way as opposed to regular chin ups. If you can do chins, go for it. But I rpefer these over lat pulldowns as it keep the arms perpendicular to the floor and doesn’t allow for any swinging back/cheating.

813

November 27th, 2006

Training: 5 Day Split - Upper

Resistance Training:

-A Standing Military Presses @ 120lbs 1 x 5, @ 130lbs 1 x 3, @ 145lbs 1 x 1, @ 125lbs 1 x 5, @ 135lbs 1 x 3, @ 150lbs 1 x 1. Instinctive rest. Last Time: NA

-B1 Incline Bench Presses @ 160lbs 5 x 5. 45 seconds rest before B2. Last Time:NA

-B2 DB Rows @ 45lbs DBs 5 x 5. 45 seconds rest before B1. Last Time: NA

-C1 Chins @ Bodyweight + 25lbs 2 x 5, 1 x 4, 2 x 3. 45 seconds rest before C2. Last Time: NA

-C2 Dips @ Bodyweight + 45lbs 5 x 5. 45 seconds rest before C1. Last Time: NA

-D1 Cheat Curls @ 80lbs 5 x 5. 45 seconds rest before D2. Last Time: NA

-D2 DB Overhead Triceps Extensions @ 60lbs 5 x 5. 45 seconds rest before D1. Last Time: NA

Grip Work: Crushing Grip

-Static Barbell Holds @ 295lbs 3 x 5 seconds. Instinctive rest. Last Time: @ 290lbs

-Captains of Crush Trainer @ 100lbs 3 x 10 seconds. Last Time: NA

Duration: 1 hour 45 minutes

Comments:
This is supposed to be a strength workout but I REALLY did not feel that strong today. In all honesty, it feels like I’m still recovering from Saturday’s leg workout. I’m supposed to start this cycle semi-low but that 150lbs for the military felt hard. I’m pretty pissed at how weak my overhead strength is. This took longer than I thought it would but it’s nice to ahve some new exercises. This cycle, I’m really emphasizing good form and a slow negative so some things will be down a bit.

814

November 28th, 2006

Training: 5 Day Split - Lower

Resistance Training:

-A Deadlifts @ 315lbs 1 x 5, @ 345lbs 1 x 3, @ 375lbs 1 x 1, @ 320lbs 1 x 5, @ 350lbs 1 x 3, @ 380lbs 1 x 1. Instinctive rest. Last Time: NA

-B1 Bulgarian Squats @ 55lbs DBs 3 x 8. 45 seconds rest before B2. Last Time: NA

-B2 Good Mornings @ 150lbs 3 x 8. 45 seconds rest before B1. Last Time: NA

-C1 Leg Press Calf Raises @ 460lbs 3 x 8. 45 seconds rest before C2. Last Time: NA

-C2 Assisted GHR’s @ Bodyweight 3 x 8. 45 seconds rest before C1. Last Time: NA

-D1 Leg Extensions @ 155lbs 3 x 8. 45 seconds rest before D2. Last Time: NA

-D2 Standing Leg Curls @ 30lbs 3 x 8. 45 seconds rest before D1. Last Time: NA

Grip Work: Wrist Extensors

-Reverse Barbell Curls @ 90lbs 3 x 3. Instinctive rest. Last Time: same

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

Duration: 1 hour 45 minutes

Comments:
Again, this took a lot longer than I intended. Hopefully the rest of the week won’t be as long. Those GMs and bulgarian squats are brutal. Overall, this is a good one. My hammies are fired. I’m going for a good negative on everything just like yesterday. I couldn’t do the GHR’s very well but I’ll keep doing it assisted until I can to it unassisted. The weight on the deadlifts will probably be the same next time. I wasn’t satisfied with this one. I’m not sure if I locked out 380x1. I also accidentally did 20lbs x 8 on my right leg for the stand leg curls on the last set because I was working in.

Looking for critique:

815

[quote]Most people can generally get more reps this way as opposed to regular chin ups. If you can do chins, go for it. But I rpefer these over lat pulldowns as it keep the arms perpendicular to the floor and doesn’t allow for any swinging back/cheating.
[/quote]

I’ve been doing weighted chins for low reps followed by some moderate rep rope lat pulldwns. However pulling down for me never seems to feel as beneficial as pulling up if you know what I mean, so I think I might give these a go when I next change my programme.

Thanks for the input.

816

[quote]Lift & Eat wrote:
Most people can generally get more reps this way as opposed to regular chin ups. If you can do chins, go for it. But I rpefer these over lat pulldowns as it keep the arms perpendicular to the floor and doesn’t allow for any swinging back/cheating.

I’ve been doing weighted chins for low reps followed by some moderate rep rope lat pulldwns. However pulling down for me never seems to feel as beneficial as pulling up if you know what I mean, so I think I might give these a go when I next change my programme.

Thanks for the input.[/quote]

No problem!

817

November 30th, 2006

Training: 5 Day Split - Chest, Delts and Tris

Resistance Training:

-A DB Bench Presses @ 80lbs DBs with rest-pause method 1x9x2x1. Last Time: NA

-B Low Pulley Cable Cross-Overs @ 30lbs 1 x 20. Last Time: NA

-C Standing Arnold Presses @ 50lbs DBs 1 x 8. Last Time: NA

-D Seated Lateral Raises @ 25lbs DBs 1 x 12. Last Time: NA

-E Reverse Flies @ 70lbs 1 x 26. Last Time: NA

-F Skullcrushers @ 75lbs 1 x 12, 1 x 10. 60 seconds rest between sets. Last Time: NA

Pump Sets:

-Pec Dec @ 50lbs 1 x 100.

-Machine Shoulder Presses @ 20lbs 1 x 100.

-Machine Push-Downs @ 7.5lbs 1 x 100.

Duration: 1 hour 26 mintues

Comments:
I finally got the total time down. These bodypart splits are the half of the week that is more intense. Everything is taken to failure. I’m emphasizing good form and a slow negative. That’s why I only got 8 on the Arnold presses (I’ve gotten 2 x 12 witht hat weight before). I really think I will grow from this session - especially my delts. I REALLY felt them in that reverse fly and the pump set. I guessed too low on the machine push-downs because I’ve done a 100 rep set for biceps on a similiar machine and could only do 5lbs lol. I’ll up it next time. No cardio for me this week. My reasoning is this: My last weigh-in (Sunday) I didn’t gain weight but have improved body composition. So, intead of buying more food (which I can barely afford) I decided to drop the cardio in order to lower my energy expenditure and hence create a new caloric surplus. There was probably an easier way to say that but I’m not inteligent enough to figure it out.

818

[quote]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.[/quote]

Hey man… just a question about the leg presses hurting. Do you mean like, hurting the lower back/hip type area? It could be because of how at the bottom of a leg press the spine can curve and take on more load than it’s meant to. Just a thought, not sure if you considered that already.

Your log shows some serious dedication. Nice stuff! Hope you’re getting as much out of it as you’re putting in. :slight_smile:

819

[quote]suavij wrote:
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.

Hey man… just a question about the leg presses hurting. Do you mean like, hurting the lower back/hip type area? It could be because of how at the bottom of a leg press the spine can curve and take on more load than it’s meant to. Just a thought, not sure if you considered that already.

Your log shows some serious dedication. Nice stuff! Hope you’re getting as much out of it as you’re putting in. :)[/quote]

Nah, it’s actually more of my glutes. I just need to learn to press with my quads again lol.

Thanks for the compliments!

820

December 1st, 2006

Training: 5 Day Split - Back, Bis and Traps

Resistance Training:

-A Pull-Ups @ Bodyweight 1 x 4. Last Time: NA

-B Hyperextensions @ Bodyweight + 45lbs 1 x 20. Last Time: NA

-C Hammer Strength High Rows @ 180lbs 1 x 16. Last Time: NA

-D Preacher Curls @ 75lbs with rest-pause method 1 x7x2x1. Last Time: NA

-E Side Cable Curls @ 30lbs 1 x 15 each arm. Last Time: NA

-F Barbell Shrugs Behind the Back @ 245lbs with rest-pause method 1 x 9x3x1. Last Time: NA

Pump Sets:

-Straight-Arm Lat Pulldowns @ 60lbs 1 x 100. Last Time: NA

-Machine Curls @ 5lbs 1 x 100. Last Time: NA

-Machine Shrugs @ 135lbs 1 x 100. Last Time: NA

Duration: 1 hour 23 minutes

Comments:
This is really weird. My body is just accustomed to a lot more. This feels too easy. I could actually be out in just a little over an hour if I wanted. Anyway, everything’s to failure just like yesterday.

I will progress in intensification methods (you’ll see what I mean). I guessed too heavy on the high rows and preacher curls but that’s OK. I could probably bump up the pump set for biceps.