Brendan's Training Log

Training Bodybuilding
921

January 18th, 2006

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

Resistance Training: Back/Rear Delts

-A Straight Arm Lat Pulldowns #1) @ 140lbs 12 + 4, @ 110lbs 6 + 3, @ 70lbs 9 + 10, #2) @ 140lbs 9 + 4, @ 110lbs 6 + 3, @ 70lbs 9 + 6. Extended drop sets. Instinctive rest. Last Time: #1) @ 140lbs 10 + 4, @ 110lbs 5 + 4, @ 70lbs 8 + 8, #2) @ 140lbs 8 + 4, @ 110lbs 4 + 4 @ 70lbs 9 + 4

-B Close-Grip Lat Pulldowns #1) @ 155lbs 12 + 4, @ 115lbs 6 + 5, @ 80lbs 8 + 5, #2) @ 155lbs 9 + 3, @ 115lbs 5 + 2, @ 80lbs 5 + 4. Extended drop sets. Instinctive rest. Last Time: #1) @ 155lbs 10 + 2, @ 115lbs 6 + 3, @ 75lbs 7 + 4, #2) @ 155lbs 8 + 3, @ 115lbs 4 + 2, @ 75lbs 4 + 4

-C Seated Cable Rows #1) @ 142.5lbs 9 + 2, @ 112.5lbs 5 + 2, @ 72.5lbs 10 + 3, #2) @ 142.5lbs 8 + 2, @ 112.5lbs 5 + 2, @ 72.5lbs 6 + 3. Extended drop sets. Instinctive rest. Last Time: #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

-D Face Pulls #1) @ 75lbs 9 + 3, @ 60lbs 4 + 3, @ 40lbs 6 + 3, #2) @ 75lbs 8 + 3, @ 60lbs 4 + 2, @ 40lbs 6 + 3. Extended drop sets. Instinctive rest. Last Time: #1) @ 75lbs 8 + 3, @ 60lbs 3 + 2, @ 40lbs 4 + 2, #2) @ 75lbs 7 + 2, @ 60lbs 2 + 3, @ 40lbs 3 + 3

-E Bent over Lateral Raises #1) @ 30lbs DBs 11 + 4 + 3, #2) @ 30lbs DBs 10 + 3 + 3. Extended Sets. Instinctive rest. Last Time: #1) @ 30lbs DBs 10 + 3 + 2, #2) @ 30lbs DBs 9 + 2 + 2

-F Rear Delt Machine #1) @ 115lbs 10 + 2, @ 85lbs 7 + 2, @ 60lbs 8 + 3, #2) @ 115lbs 8 + 2, @ 85lbs 5 + 2, @ 60lbs 8 + 4. Extended drop sets. Instinctive rest. Last Time: #1) @ 115lbs 9 + 2, @ 85lbs 5 + 2, @ 55lbs 7 + 4, #2) @ 115lbs 7 + 3, @ 85lbs 4 + 4, @ 55lbs 8 + 2

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: 1 hours 50 minutes

Comments:
The goal (again) was to increase reps. I managed to do it by at least one on everything. I also upped the final weight on the rear delt machine and the lat pulldowns as they were less than half the original weight. Today was the second time doing cardio AFTER my weight training today. I did a random incline program on the treadmill and decided to ru at 8.5 for 30 seconds and walk at 3.5 for 1 minute continuously (for 25 total mintues). Holy shit was it hard. Imagine running at 8.5 with a 7 degree incline. I also screwed around a bit with the torso ergometer afterwards. It’s harder than you think. I might use it in the future.

922

January 19th, 2007

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

Resistance Training: Chest/Biceps

-A Smith Machine Incline Bench Presses #1) @ 165lbs 6 + 0, @ 140lbs 2 + 1, @ 85lbs 8 + 2. Set #2) @ 165lbs 4 + 0, @ 140lbs 1 + 0, @ 85lbs 8 + 3. Extended drop sets. Instinctive rest. Last Time: #1) @ 165lbs 7 + 1, @ 140lbs 4 + 2, @ 85lbs 9 + 3. Set #2) @ 165lbs 4 + 1, @ 140lbs 3 + 1, @ 85lbs 8 + 3

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

-C Flye-to-Presses @ 45lbs DBs 8 + 2 bench press concentrics. Combo exercise. Instinctive rest. Last Time: @ 45lbs DBs 7 + 3 bench press concentrics

-D Barbell Curls @ 90lbs #1) 7 + 1 + 1 Set #2) 5 + 1 + 1. Extended. Instinctive rest. Last Time: @ 90lbs #1) 7 + 1 + 1 Set #2) 6 + 1 + 1

-E Strive Plate Loaded Machine Curls #1) @ 32.5lbs 12 + 3, @ 25lbs 4 + 3, @ 15lbs 8 + 3 Set #2) @ 32.5lbs 10 + 2, @ 25lbs 4 + 3, @ 15lbs 7 + 3. Extended drop sets. Instinctive rest. Last Time: #1) @ 32.5lbs 11 + 3, @ 25lbs 4 + 2, @ 15lbs 7 + 4 Set #2) @ 32.5lbs 9 + 3, @ 25lbs 4 + 2, @ 15lbs 5 + 5

-F Single Arm Strive Plate Loaded Machine Curls @ 12.5lbs #1) 11 + 4 #2) 9 + 4. Additional eccentrics. Last Time: @ 12.5lbs #1) 10 + 4 #2) 8 + 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

Comments:
Well, I THOUGHT this would be a good workout but in retrospect, I should’ve seen it coming. The day started off well with 45 minutes of cardio first thing in the morning but I was on-edge the whole day with stress from school and doing stupid thing like getting mad at traffic etc. Yesterday felt harder than it should’ve been so this makes sense. I knew I would regress eventually. I did OK on the cable cross-overs and the machine curls. The rest was absolute crap.

Even the cardio, which was 25 mintues of the stairmaster afterwards. I did it to myself. It was all mental. Well, I have one more workout of this left before the end of this pahse of training so does anyone have any advice as to how I should approach this workout next week?

923

Dude. So i read ur whole log…shew. I just wanna say ur a great inspiration of a common folk. now i must have missed it what is ur hieght and how do u read ur training logs the ways u do it
u list the exercise, then the weight, then is it the set and then reps or other way around sorry easy question but i got confused and eyes dayum tired . but thanks for the answer. and how much is ur grocery bill just curious and how are u affording it.

are u at home so no rent. Just curious cause i eat 3,500 calories a day and i need to go up even more to 4000. In retrospect with ur Nutritional trainer would u have done it diffrent and not had one and do what others had said just eat eat eat. and i believe it was 24 times ur body weight? thanks and ur totally my inspiration. definate on my buddy list …thanks

924

[quote]newbie2bb wrote:
Dude. So i read ur whole log…shew. I just wanna say ur a great inspiration of a common folk. now i must have missed it what is ur hieght and how do u read ur training logs the ways u do it
u list the exercise, then the weight, then is it the set and then reps or other way around sorry easy question but i got confused and eyes dayum tired . but thanks for the answer. and how much is ur grocery bill just curious and how are u affording it.

are u at home so no rent. Just curious cause i eat 3,500 calories a day and i need to go up even more to 4000. In retrospect with ur Nutritional trainer would u have done it diffrent and not had one and do what others had said just eat eat eat. and i believe it was 24 times ur body weight? thanks and ur totally my inspiration. definate on my buddy list …thanks[/quote]

Holy shit the whole thing?

Anyway, it’s usually set x reps.

I’m 5’10"

Grocery bill is from $90-125 a week depending on if I’m bulking or cutting.

I’m only 18 and not in college so my parents pay for it.

To be honest, it depends on your goals in my opinion whether you want to approach eating by just gaining a huge amount of weight versus going more slowly and staying lean. Personally, I choose the latter. However, in order to be the biggest you possibly can, the fastest you possibly can, I would reccomend the former. It DOES work. It’s just not pretty. Look at Dave Tate.

925

Just cardio first thing in the morning. I felt great.

926

damn you seem like your doing alot of cardio. how much are you doing?

927

Thanks for the quick response . I am from arizona and currently doing the bulking. And yes i took a whole day to read ur site. Also u had a link to Kelly barrett about bulking and wonderin if that is ur new view. And i am bulking right now so trying to figure it all out. I lift no where near u but gaining steadly. So may i ask when is ur contest and i am on board to read the rest of your journals and i will post one very soon. But no where near condition u r. Any tips real quick that u learned?

thanks also what does ur supplements look like now a days and when cutting (i think that is where u r. Are you using any stimulants for the fat loss? I wish i could eat as u do. I cant afford it. my budget is like 50 a week. and usually i start off morning witha 1000 calorie shake…(8 ounce yogurt,20 0z milk, 2 tablespoon of peanut butter, medium banana, and a cup of oat meal.) it gives me a kick start i suppose and then later i follow mostly with chicken and tuna and oats and Whey. but i will list all that when i start my journal.

What is ur view on the 1000 calorie shake or others reading this log …thanks for all your help btw i am 5’6 155. thanks all and look forward to ur journal expanding and good luck in competion

928

[quote]redsox348984 wrote:
damn you seem like your doing alot of cardio. how much are you doing?[/quote]

I can’t really disclose it as some one is prepping me but yeah, it’s a lot.

929

[quote]newbie2bb wrote:
Thanks for the quick response . I am from arizona and currently doing the bulking. And yes i took a whole day to read ur site. Also u had a link to Kelly barrett about bulking and wonderin if that is ur new view. And i am bulking right now so trying to figure it all out. I lift no where near u but gaining steadly. So may i ask when is ur contest and i am on board to read the rest of your journals and i will post one very soon. But no where near condition u r. Any tips real quick that u learned?

thanks also what does ur supplements look like now a days and when cutting (i think that is where u r. Are you using any stimulants for the fat loss? I wish i could eat as u do. I cant afford it. my budget is like 50 a week. and usually i start off morning witha 1000 calorie shake…(8 ounce yogurt,20 0z milk, 2 tablespoon of peanut butter, medium banana, and a cup of oat meal.) it gives me a kick start i suppose and then later i follow mostly with chicken and tuna and oats and Whey. but i will list all that when i start my journal.

What is ur view on the 1000 calorie shake or others reading this log …thanks for all your help btw i am 5’6 155. thanks all and look forward to ur journal expanding and good luck in competion[/quote]

I’m taking very minimal supplements right now. I usually take more but it’s just glutamine, a multivitamin, extra vitamin C and B and some green tea extract. I plan on starting stimulants soon.

I don’t really have a “view” on how to bulk. There are many ways to do it. Like I said, it depends on whether you’d like to stay lean and have an easy diet (if you’re competing) or if you just want to be the biggest you can the fastest you can. That said, Kelley Bagget’s philosophies are great.

I’m not a big fan of the Supshakes. I’d rather eat my food whole but if that’s what you have to do to get it down in the morning than so be it.

You jsut have to make due with what you have. If you can’t afford a food bill each week, you should probably set your goals on trying to gain some financial security first.

930

Cardio again! I’m going to kick this week’s ass baby.

931

Lookin good bud, keep workin hard.

932

[quote]Easy E wrote:
Lookin good bud, keep workin hard.[/quote]

Thanks man. No more Brotherhood for you?

933

just read through the last of your pages and I have to day great progress. I was wondering if you use or have used creatine I was thinking of getting some.

934

[quote]Brendan Ryan wrote:
Easy E wrote:
Lookin good bud, keep workin hard.

Thanks man. No more Brotherhood for you?

[/quote]

Ive been slackin with those posts. I will be back in the game.

935

[quote]DION88 wrote:
just read through the last of your pages and I have to day great progress. I was wondering if you use or have used creatine I was thinking of getting some.[/quote]

I usually use it year around but I’m currently off of it. The nutritionist working with me just didn’t put it in the plan.

It’s definitely something I reccomend though. Biotest’s is very good quality.

936

[quote]Easy E wrote:
Brendan Ryan wrote:
Easy E wrote:
Lookin good bud, keep workin hard.

Thanks man. No more Brotherhood for you?

Ive been slackin with those posts. I will be back in the game.[/quote]

Get back in there!

937

January 23rd, 2006

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

Resistance Training: Quads/Hamstrings

-A Close Stance Leg Presses #1) @ 550lbs 5 + 1, @ 450lbs 8 + 3, @ 280lbs 12 + 4, #2) @ 550lbs 4 + 1, @ 450lbs 6 + 3 @ 280lbs 12 + 6. Extended drop sets. Instinctive rest. Last Time: #1) @ 520lbs 7 + 2, @ 410lbs 8 + 3, @ 270lbs 11 + 4, #2) @ 520lbs 4 + 2, @ 410lbs 5 + 3 @ 270lbs 12 + 2

-B Hack Squats #1) @ 365lbs 7 + 2, @ 270lbs 7 + 2, @ 190lbs 10 + 2, #2) @ 365lbs 6 + 1, @ 270lbs 6 + 3, @ 190lbs 8 + 3. Extended drop sets. Instinctive rest. Last Time: #1) @ 315lbs 11 + 2, @ 250lbs 9 + 2, @ 180lbs 6 + 2, #2) @ 315lbs 9 + 2, @ 250lbs 7 + 2, @ 180lbs 7 + 3

-C Single Leg Extensions @ 62.5lbs 9 + 4 each leg. Additional eccentrics. Instinctive rest. Last Time: @ 52.5lbs 12 + 4 each leg

-D Lying Leg Curls #1) @ 120lbs 5 + 1, @ 85lbs 6 + 2, @ 65lbs 5 + 3, #2) @ 120lbs 4 + 1, @ 85lbs 5 + 1, @ 65lbs 6 + 2. Extended drop sets. Instinctive rest. Last Time: #1) @ 110lbs 7 + 1, @ 80lbs 5 + 3, @ 60lbs 5 + 3, #2) @ 110lbs 6 + 1, @ 80lbs 4 + 2, @ 60lbs 3 + 3

-E Single Leg Lying Leg Curls @ 52.5lbs 7+ 4 each leg. Additional eccentrics. Instinctive rest. Last Time: @ 42.5lbs 12 + 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 47 minutes

Comments:
I love legs. I don’t know why either. For some reason, this is the thrid time (conveniently) that high carb day fell on leg day. The goal today was to use more weight and I used a shitload on most things. I gave up a rep here and there but the jumps were big enough that it didn’t matter. I was running out of gas at the end though. I was hoping for at least 8 on the leg curls. After that I did 30 mintues on the treadmill incline walking and then 2 sets to failure for calves as they don’t get any love on this program. 45 minutes this morning and 45 more tomorrow for Tabata Bike Sprints.

938

Good work, you’ve come a hell of a long way since you posted your first pics.

This is the best journal on here and I imagine the amount of hard work you’ve put in has motivated a lot of people to do the same.

Good luck with the comp.

939

[quote]Keyser Soze wrote:
Good work, you’ve come a hell of a long way since you posted your first pics.

This is the best journal on here and I imagine the amount of hard work you’ve put in has motivated a lot of people to do the same.

Good luck with the comp.[/quote]

Thanks man!

940

January 25th, 2006

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

Resistance Training: Back/Rear Delts

-A Straight Arm Lat Pulldowns #1) @ 160lbs 9 + 4, @ 120lbs 7 + 4, @ 90lbs 9 + 10, #2) @ 160lbs 8 + 2, @ 120lbs 6 + 5, @ 90lbs 9 + 8. Extended drop sets. Instinctive rest. Last Time: #1) @ 140lbs 12 + 4, @ 110lbs 6 + 3, @ 70lbs 9 + 10, #2) @ 140lbs 9 + 4, @ 110lbs 6 + 3, @ 70lbs 9 + 6

-B Close-Grip Lat Pulldowns #1) @ 170lbs 10 + 2, @ 130lbs 6 + 5, @ 90lbs 8 + 6, #2) @ 170lbs 8 + 2, @ 130lbs 5 + 4, @ 90lbs 5 + 5. Extended drop sets. Instinctive rest. Last Time: #1) @ 155lbs 12 + 4, @ 115lbs 6 + 5, @ 80lbs 8 + 5, #2) @ 155lbs 9 + 3, @ 115lbs 5 + 2, @ 80lbs 5 + 4

-C Seated Cable Rows #1) @ 145lbs 9 + 3, @ 115lbs 5 + 3, @ 75lbs 9 + 5, #2) @ 145lbs 8 + 3, @ 115lbs 4 + 3, @ 75lbs 7 + 2. Extended drop sets. Instinctive rest. Last Time: #1) @ 142.5lbs 9 + 2, @ 112.5lbs 5 + 2, @ 72.5lbs 10 + 3, #2) @ 142.5lbs 8 + 2, @ 112.5lbs 5 + 2, @ 72.5lbs 6 + 3

-D Face Pulls #1) @ 80lbs 9 + 3, @ 65lbs 5 + 3, @ 45lbs 7 + 4, #2) @ 80lbs 8 + 2, @ 65lbs 5 + 2, @ 45lbs 6 + 3. Extended drop sets. Instinctive rest. Last Time: #1) @ 75lbs 9 + 3, @ 60lbs 4 + 3, @ 40lbs 6 + 3, #2) @ 75lbs 8 + 3, @ 60lbs 4 + 2, @ 40lbs 6 + 3

-E Bent over Lateral Raises #1) @ 40lbs DBs 8 + 2 + 2, #2) @ 40lbs DBs 7 + 2 + 1. Extended Sets. Instinctive rest. Last Time: #1) @ 30lbs DBs 11 + 4 + 3, #2) @ 30lbs DBs 10 + 3 + 3

-F Rear Delt Machine #1) @ 125lbs 9 + 3, @ 90lbs 5 + 3, @ 75lbs 9 + 3, #2) @ 125lbs 8 + 2, @ 90lbs 5 + 3, @ 75lbs 6 + 4. Extended drop sets. Instinctive rest. Last Time: #1) @ 115lbs 10 + 2, @ 85lbs 7 + 2, @ 60lbs 8 + 3, #2) @ 115lbs 8 + 2, @ 85lbs 5 + 2, @ 60lbs 8 + 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.

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

Duration: 1 hours 55 minutes

Comments:
I meditated yesterday. Yup, so you can pretty much guess what that means. I KILLED THIS BITCH. Last time, the cardio kicked my ass. I did random intrevals on the treadmill alternating between 8.5mph and 3.5mph with intervals ranging from 1.5 to 7.8. walk in the park this time baby. After that the goal was to beat 430 revolutions on the torso ergometer. I got 460. As for the resistance training, the goal was to increase the weight. I did that handily as well. I was running out of gas at the end though. I would’ve liked a better performance on the rear delt machine. I decided to go for the 40s on the rear delt laterals because it was supposed to be a 6RM to start. So it was still too light LOL! Tomorrow is my only day without cardio first thing in the morning. It’s chest and biceps though which is the workout I did really shitty on last weekend and I DO have cardio afterwards. I plan to redeem myself.