Brendan's Training Log

Training Bodybuilding
901

January 9th, 2006

Training: Precontest - Low Volume/High Intensity (4 weeks)

Resistance Training: Quads/Hamstrings

-A Close Stance Leg Presses #1) @ 520lbs 6 + 2, @ 410lbs 8 + 2, @ 270lbs 9 + 4, #2) @ 520lbs 4 + 1, @ 410lbs 7 + 4 @ 40lbs 9 + 4. Extended drop sets. Instinctive rest. Last Time: #1) @ 510lbs 6 + 2, @ 360lbs 7 + 4, @ 270lbs 7 + 5, #2) @ 510lbs 5 + 1, @ 360lbs 7 + 4 @ 40lbs 7 + 5

-B Hack Squats #1) @ 315lbs 9 + 2, @ 250lbs 7 + 2, @ 180lbs 6 + 4, #2) @ 315lbs 7 + 2, @ 250lbs 5 + 2, @ 180lbs 6 + 2. Extended drop sets. Instinctive rest. Last Time: #1) @ 305lbs 11 + 4, @ 215lbs 6 + 3, @ 180lbs 5 + 3, #2) @ 305lbs 8 + 2, @ 215lbs 7 + 2, @ 180lbs 4 + 2

-C Single Leg Extensions @ 52.5lbs 11 + 4 each leg. Additional eccentrics. Instinctive rest. Last Time: @ 50lbs 10 + 4 each leg

-D Lying Leg Curls #1) @ 110lbs 6 + 1, @ 80lbs 4 + 2, @ 60lbs 4 + 3, #2) @ 110lbs 5 + 1, @ 80lbs 3 + 1, @ 60lbs 3 + 2. Extended drop sets. Instinctive rest. Last Time: #1) @ 100lbs 9 + 2, @ 80lbs 3 + 2, @ 50lbs 3 + 2, #2) @ 100lbs 6 + 1, @ 80lbs 2 + 1, @ 50lbs 4 + 2

-E Single Leg Lying Leg Curls @ 42.5lbs 11 + 4 each leg. Additional eccentrics. Instinctive rest. Last Time: @ 40lbs 10 + 4 each leg

Extended drop sets: Go to failure, rest 10 seconds go to failure again, drop weight by 25% go to failure, rest 10 seconds, go to failure again, drop weight by 25% go to failure, rest 10 seconds, go to failure one last time.

Additional Eccentrics: Use other limb to lift the load and get 3-4 additional eccentrics as slow as possible.

Duration: 1 hour 25 minutes

Comments:
Does anybody else get worried like crazy before a leg workout? I sure as hell know I do. I managed to progress on everything though. I was very mad at myself in the beginning as on the second set, I failed at either 5 or 6 (I don’t remember which) and the cage got caught at the bottom. No cardio today and no training tomorrow but I have cardio first thing in the morning which should be interesting as it will be at 5am!

902

Off day today with just some Tabata Bike Sprints fir thing in the morning.

903

January 11th, 2006

Training: Precontest - Low Volume/High Intensity (4 weeks)

Resistance Training: Back/Rear Delts

-A Straight Arm Lat Pulldowns #1) @ 140lbs 10 + 4, @ 110lbs 5 + 4, @ 70lbs 8 + 8. Set #2) @ 140lbs 8 + 4, @ 110lbs 4 + 4 @ 70lbs 9 + 4. Extended drop sets. Instinctive rest. Last Time: #1) @ 130lbs 11 + 4, @ 100lbs 8 + 4, @ 60lbs 10 + 5. Set #2) @ 130lbs 9 + 4, @ 100lbs 5 + 4 @ 60lbs 10 + 4

-B Close-Grip Lat Pulldowns #1) @ 155lbs 10 + 2, @ 115lbs 6 + 3, @ 75lbs 7 + 4 Set #2) @ 155lbs 8 + 3, @ 115lbs 4 + 2, @ 75lbs 4 + 4. Extended drop sets. Instinctive rest. Last Time: #1) @ 150lbs 9 + 3, @ 110lbs 7 + 4, @ 75lbs 5 + 3 Set #2) @ 150lbs 6 + 2, @ 110lbs 3 + 2, @ 75lbs 4 + 2

-C Seated Cable Rows #1) @ 142.5lbs 8 + 2, @ 112.5lbs 4 + 2, @ 72.5lbs 8 + 2, #2) @ 142.5lbs 7 + 2, @ 112.5lbs 4 + 2, @ 72.5lbs 4 + 2. Extended drop sets. Instinctive rest. Last Time: #1) @ 140lbs 7 + 2, @ 105lbs 4 + 2, @ 70lbs 4 + 3, #2) @ 140lbs 7 + 2, @ 105lbs 3 + 2, @ 70lbs 6 + 3

-D Face Pulls #1) @ 75lbs 8 + 3, @ 60lbs 3 + 2, @ 40lbs 4 + 2, #2) @ 75lbs 7 + 2, @ 60lbs 2 + 3, @ 40lbs 3 + 3. Extended drop sets. Instinctive rest. Last Time: #1) @ 70lbs 10 + 2, @ 60lbs 4 + 2, @ 40lbs 5 + 3, #2) @ 70lbs 8 + 2, @ 60lbs 4 + 2, @ 40lbs 4 + 3

-E Bent over Lateral Raises #1) @ 30lbs DBs 10 + 3 + 2, #2) @ 30lbs DBs 9 + 2 + 2. Extended Sets. Instinctive rest. Last Time: #1) @ 25lbs DBs 10 + 4 + 3, #2) @ 25lbs DBs 9 + 3 + 3

-F Rear Delt Machine #1) @ 115lbs 9 + 2, @ 85lbs 5 + 2, @ 55lbs 7 + 4, #2) @ 115lbs 7 + 3, @ 85lbs 4 + 4, @ 55lbs 8 + 2. Extended drop sets. Instinctive rest. Last Time: #1) @ 110lbs 9 + 2, @ 80lbs 5 + 3, @ 55lbs 6 + 5, #2) @ 110lbs 8 + 2, @ 80lbs 5 + 2, @ 55lbs 6 + 3

Extended drop sets: Go to failure, rest 10 seconds go to failure again, drop weight by 25% go to failure, rest 10 seconds, go to failure again, drop weight by 25% go to failure, rest 10 seconds, go to failure one last time.

Extended: Go to failure, rest 10 seconds, go to failure, rest 10 seconds and then go to failure one last time.

Duration: 2 hours 10 minutes

Comments:
Great brutal workout. When I finally got to the incline treadmill I thought it was going to be a piece of cake but it kicked my ass. 3.5mph at a 12 degree incline. I managed to progress on everything today though I would;ve like more on the face pulls. Chest and biceps tomorrow.

904

January 12th, 2007

Training: Precontest - Low Volume/High Intensity (4 weeks)

Resistance Training: Chest/Biceps

-A Smith Machine Incline Bench Presses #1) @ 165lbs 7 + 1, @ 140lbs 4 + 2, @ 85lbs 9 + 3. Set #2) @ 165lbs 4 + 1, @ 140lbs 3 + 1, @ 85lbs 8 + 3. Extended drop sets. Instinctive rest. Last Time: #1) @ 160lbs 7 + 2, @ 120lbs 5 + 2, @ 80lbs 7 + 4. Set #2) @ 160lbs 5 + 1, @ 120lbs 4 + 2 @ 80lbs 6 + 3

-B Cable Cross-Overs #1) @ 90lbs 9 + 2, @ 70lbs 4 + 4, @ 45lbs 6 + 4 Set #2) @ 90lbs 8 + 2, @ 70lbs 5 + 2, @ 45lbs 7 + 3. Extended drop sets. Instinctive rest. Last Time: #1) @ 80lbs 10 + 3, @ 60lbs 4 + 2, @ 40lbs 6 + 3 Set #2) @ 80lbs 7 + 2, @ 60lbs 4 + 3, @ 40lbs 4 + 3

-C Flye-to-Presses @ 45lbs DBs 7 + 3 bench press concentrics. Combo exercise. Instinctive rest. Last Time: @ 40lbs DBs 8 + 4 bench press concentrics

-D Barbell Curls @ 90lbs #1) 7 + 1 + 1 Set #2) 6 + 1 + 1. Extended. Instinctive rest. Last Time: @ 85lbs #1) 7 + 2 + 1 Set #2) 6 + 2 + 1

-E Strive Plate Loaded Machine Curls #1) @ 32.5lbs 11 + 3, @ 25lbs 4 + 2, @ 15lbs 7 + 4 Set #2) @ 32.5lbs 9 + 3, @ 25lbs 4 + 2, @ 15lbs 5 + 5. Extended drop sets. Instinctive rest. Last Time: #1) @ 30lbs 11 + 3, @ 25lbs 4 + 2, @ 15lbs 8 + 3 Set #2) @ 30lbs 9 + 3, @ 25lbs 3 + 2, @ 15lbs 4 + 3

-F Single Arm Strive Plate Loaded Machine Curls @ 12.5lbs #1) 10 + 4 #2) 8 + 4. Additional eccentrics. Last Time: @ 12.5lbs #1) 8 + 4 #2) 7 + 4

Extended drop sets: Go to failure, rest 10 seconds go to failure again, drop weight by 25% go to failure, rest 10 seconds, go to failure again, drop weight by 25% go to failure, rest 10 seconds, go to failure one last time.

Additional Eccentrics: Use other limb to lift the load and get 3-4 additional eccentrics as slow as possible.

Combo: Go to failure in flies then perform concentric as a bench press and eccentric as a fly until failure.

Extended: Go to failure, rest 10 seconds, go to failure, rest 10 seconds and then go to failure one last time.

Duration: 2 hours 15 minutes

Comments:
Well, I felt like it was going to be a good workout going in and it pretty much was. I sacraficed more reps than I would’ve liked on barbell curls, fly-to-presses and smith presses but that’s OK as I’m going for reps next time. I decided to go for reps on the single-arm machine curls because I was supposed to get 12 ther first time and 10 this time (I did). I did 20 minutes of the stairmaster (after realizing how crappy the recumbent bike is) and 20 mintues of the elliptical. Cardio first thing in the morning tomorrow.

905

1125×1500 310 KB

182lbs here at the start of the diet.

906

1125×1500 324 KB

I’m flat and most likely holding a bit more water than usual (hey if I can salt my food now, I’m going to enjoy it haha)

176lbs here.

907

1125×1500 331 KB

A couple more. I know I need a tan.

908

1125×1500 334 KB

I’m 10 weeks out. No stimulants yet. I plan on starting mildly 8 weeks out.

909

Good luck man, i dont envy you for what youre gonna be putting yourself through over the next couple months.

Your arms look more solid then i expected, but i might just be conditioned to looking at my own pathetic arms, i just cant seem to take my chest and back out of my tricep and bicep exercises.

Im sure you know your own strengths and weaknesses but from what i can see, your chest seems to be the only thing that seems to be lacking, I had a buddy whose chest basically dissapeared when he would raise his arms above his waist, he fixed it by concentrating even more on incline work.

Good luck out there, keep it up, and yes, you need a tan more then words can say.

–WS4

910

bad ass man, I was wondering when new pics would come up

Its to bad you are starting to cut your makeing so much head way and your still lean

911

Dude, your closet looks exactly like mine.

–WS4

912

Hahaha, thanks guys.

913

January 15th, 2006

Training: Precontest - Low Volume/High Intensity (4 weeks)

Resistance Training: Shoulders/Triceps/Traps

-A Machine Shoulder Presses #1) @ 90lbs 7 + 1, @ 70lbs 3 + 2, @ 42.5lbs 5 + 3. #2) @ 90lbs 4 + 1, @ 70lbs 2 + 2, @ 42.5lbs 5 + 2. Extended drop sets. Instinctive rest. Last Time: #1) @ 90lbs 6 + 2, @ 70lbs 3 + 1, @ 42.5lbs 4 + 2. #2) @ 90lbs 4 + 1, @ 70lbs 1 + 2, @ 42.5lbs 4 + 2

-B Standing Lateral Raises #1) @ 35lbs DBs 6 + 1, @ 30lbs DBs 3 + 2, @ 20lbs 7 + 2 #2) @ 35lbs DBs 5 + 1, @ 30lbs DBs 4 + 2, @ 20lbs 6 + 3. Extended drop sets. Instinctive rest. Last Time: #1) @ 35lbs DBs 5 + 1, @ 30lbs DBs 3 + 1, @ 20lbs 6 + 3 #2) @ 35lbs DBs 4 + 1, @ 30lbs DBs 3 + 1, @ 20lbs 5 + 3

-C One Arm Cable Lateral Raises @ 20lbs 12 + 4 each arm. Additional eccentrics. Instinctive rest. Last Time: @ 20lbs 11 + 4

-D Skullcrushers/Close-Grip Bench Presses @ 85lbs #1) 8 + 7 close-grip bench press concentrics #2) 5 + 5 close-grip bench press concentrics. Combo exercise. Instinctive rest. Last Time: @ 85lbs #1) 7 + 6 close-grip bench press concentrics #2) 5 + 5 close-grip bench press concentrics

-E Cable Rope Push-Downs #1) @ 122.5lbs 9 + 3, @ 82.5lbs 5 + 2, @ 60lbs 7 + 4 #2) @ 122.5lbs 8 + 2, @ 90lbs 4 + 3, @ 60lbs 5 + 3. Extended drop sets. Instinctive rest. Last Time: #1) @ 122.5lbs 8 + 3, @ 80lbs 4 + 3, @ 60lbs 3 + 4 #2) @ 122.5lbs 7 + 2, @ 80lbs 3 + 3, @ 60lbs 3 + 6

-F Machine Shrugs #1) @ 410lbs 13 + 4, @ 360lbs 6 + 4, @ 240lbs 8 + 4 #2) @ 410lbs 11 + 3, @ 360lbs 8 + 2, @ 240lbs 6 + 4. Extended drop sets. Instinctive rest. Last Time: #1) @ 410lbs 11 + 4, @ 330lbs 4 + 3, @ 240lbs 6 + 3 #2) @ 410lbs 9 + 2, @ 330lbs 3 + 2, @ 240lbs 3 + 5

Extended drop sets: Go to failure, rest 10 seconds go to failure again, drop weight by 25% go to failure, rest 10 seconds, go to failure again, drop weight by 25% go to failure, rest 10 seconds, go to failure one last time.

Additional Eccentrics: Use other limb to lift the load and get 3-4 additional eccentrics as slow as possible.

Combo: Go to failure in skullcrushers then perform concentric as a close-grip bench press and eccentric as a skullcrusher until failure.

Duration: 1 hour 40 minutes

Comments:
OK, I was supposed to go for reps on everything today so that is exactly what I did. I just barely squeezed them out on most exercises. I would’ve liked more reps on just about everything but nevertheless I regressed on NOTHING. So I’m happy. I thought I messed up on the weight for the second set of the triceps pushdowns but I was wrong. I did 45 minutes of weighted cardio on the treadmill first thing in the morning and then 25 minutes of cardio on something called the versa climber after this. It was easier than I expected. I had tried it before and it kicked my ass. I think it’s because 25 mintues feels rediculously easy. I got cardio first thing and legs tomorrow.

914

January 16th, 2006

Training: Precontest - Low Volume/High Intensity (4 weeks)

Resistance Training: Quads/Hamstrings

-A Close Stance Leg Presses #1) @ 520lbs 7 + 2, @ 410lbs 8 + 3, @ 270lbs 11 + 4, #2) @ 520lbs 4 + 2, @ 410lbs 5 + 3 @ 270lbs 12 + 2. Extended drop sets. Instinctive rest. Last Time: #1) @ 520lbs 6 + 2, @ 410lbs 8 + 2, @ 270lbs 9 + 4, #2) @ 520lbs 4 + 1, @ 410lbs 7 + 4 @ 270lbs 9 + 4

-B Hack Squats #1) @ 315lbs 11 + 2, @ 250lbs 9 + 2, @ 180lbs 6 + 2, #2) @ 315lbs 9 + 2, @ 250lbs 7 + 2, @ 180lbs 7 + 3. Extended drop sets. Instinctive rest. Last Time: #1) @ 315lbs 9 + 2, @ 250lbs 7 + 2, @ 180lbs 6 + 4, #2) @ 315lbs 7 + 2, @ 250lbs 5 + 2, @ 180lbs 6 + 2

-C Single Leg Extensions @ 52.5lbs 12 + 4 each leg. Additional eccentrics. Instinctive rest. Last Time: @ 52.5lbs 11 + 4 each leg

-D Lying Leg Curls #1) @ 110lbs 7 + 1, @ 80lbs 5 + 3, @ 60lbs 5 + 3, #2) @ 110lbs 6 + 1, @ 80lbs 4 + 2, @ 60lbs 3 + 3. Extended drop sets. Instinctive rest. Last Time: #1) @ 110lbs 6 + 1, @ 80lbs 4 + 2, @ 60lbs 4 + 3, #2) @ 110lbs 5 + 1, @ 80lbs 3 + 1, @ 60lbs 3 + 2

-E Single Leg Lying Leg Curls @ 42.5lbs 12 + 4 each leg. Additional eccentrics. Instinctive rest. Last Time: @ 42.5lbs 11 + 4 each leg

Extended drop sets: Go to failure, rest 10 seconds go to failure again, drop weight by 25% go to failure, rest 10 seconds, go to failure again, drop weight by 25% go to failure, rest 10 seconds, go to failure one last time.

Additional Eccentrics: Use other limb to lift the load and get 3-4 additional eccentrics as slow as possible.

Duration: 1 hour 22 minutes

Comments:
Again the goal today was to beat the previous reps without any weight increases. I think I did it pretty handily. It went better than expected. Maybe it was because it was a high carb day. I also did a couple sets for calves at the end to failure as they seem to be neglected in this program.

I did 25 minutes on the stepmill and 20 minutes incline walking first thing this morning (45 minutes) but none after training today. I have 45 mintues of Tabata Bike Sprints first thing tomorrow morning and no training tomorrow. I DO ahve some finals though lol.

915

[quote]Brendan Ryan wrote:

I did 25 minutes on the stepmill and 20 minutes incline walking first thing this morning (45 minutes) but none after training today. I have 45 mintues of Tabata Bike Sprints first thing tomorrow morning and no training tomorrow. I DO ahve some finals though lol.[/quote]

45 minutes of tabata? do you mean normal interval training? I can’t understand if it’s tabata. 4 minutes of tabata front squats is usually enough to kill somebody.

916

[quote]Naphta wrote:
Brendan Ryan wrote:

I did 25 minutes on the stepmill and 20 minutes incline walking first thing this morning (45 minutes) but none after training today. I have 45 mintues of Tabata Bike Sprints first thing tomorrow morning and no training tomorrow. I DO ahve some finals though lol.

45 minutes of tabata? do you mean normal interval training? I can’t understand if it’s tabata. 4 minutes of tabata front squats is usually enough to kill somebody.

[/quote]

Yeah I should clear that up. I do the Tabata protocol every 15 mintues. Today I did 3 and 1/2 Tabatas in 45 minutes though. In between I focus on pedaling hard enough to keep my heart rate up.

917

I’m impressed man, you have made some great progress so far.

Good luck in your contest bro

918

[quote]Brendan Ryan wrote:

Yeah I should clear that up. I do the Tabata protocol every 15 mintues. Today I did 3 and 1/2 Tabatas in 45 minutes though. In between I focus on pedaling hard enough to keep my heart rate up.

[/quote]

Sounds tough. I’m not trying to get into contest shape, but I am doing some interval training to slim down a bit and I forgot how much I hate the crap.

919

[quote]lazyaxus11 wrote:
I’m impressed man, you have made some great progress so far.

Good luck in your contest bro[/quote]

I don’t want to post pics for a while (like until a couple weeks out so that it’s more impressive lol.

920

[quote]Naphta wrote:
Brendan Ryan wrote:

Yeah I should clear that up. I do the Tabata protocol every 15 mintues. Today I did 3 and 1/2 Tabatas in 45 minutes though. In between I focus on pedaling hard enough to keep my heart rate up.

Sounds tough. I’m not trying to get into contest shape, but I am doing some interval training to slim down a bit and I forgot how much I hate the crap.[/quote]

SAID my friend, SAID.

Specific Adaptation to Imposed Demand

Stick with it. You get used to it within a couple weeks. I’m already doing shit like adding a weight pack to make my cardio harder.