Brendan's Training Log

Training Bodybuilding
961

February 8th, 2007

Training: Precontest - High Density/Loading Conjugate (4 weeks)

Resistance Training: Back/Rear Delts

-A Bent over Barbell Rows @ 140lbs 1 x 8, @ 150lbs 1 x 6, @ 150lbs 1 x 6, @ 155lbs 1 x 4, @ 160lbs 1 x 4. Instinctive rest. Last Time: @ 135lbs 1 x 8, @ 140lbs 1 x 8, @ 145lbs 1 x 6, @ 150lbs 1 x 6, @ 155lbs 1 x 4

-B1 Wide-Grip Lat Pulldowns @ 160lbs 1 x 9, 1 x 8, 2 x 7. No rest before B2. Last Time: @ 155lbs 1 x 8, 2 x 7 1 x 6

-B2 Medium-Grip Lat Pulldowns @ 160lbs 2 x 1, 1 x 2, 1 x 1. No rest before B3. Last Time: @ 155lbs 4 x 1

-B3 Close-Grip Supinated Lat Pulldowns @ 160lbs 1 x 3, 1 x 2, 1 x 1, 1 x 1. Instinctive rest before B1. Last Time: @ 155lbs 2 x 2, 1 x 1, 1 x 2

-C1 Reverse-Grip Bent over Lateral Raises @ 25lbs DBs 1 x 8, 2 x 7, 1 x 6. No rest before C2. Last Time: @ 20lbs DBs 2 x 8, 2 x 7

-C2 Plate-Loaded Rear Delt Machine @ 20lbs 1 x 12, 1 x 8, 1 x 7, 1 x 6. Instinctive rest before C1. Last Time: @ 20lbs 1 x 12, 1 x 7, 1 x 6, 1 x 5

Duration: 1 hours 57 minutes

Comments:
With some meditation and a lowered morning heart rate this shit was EASY. For the first time this week I felt like I could do more after this plus 45 mintues of interval incline sprints on the treadmill. I also did 50 minutes of the stairmaster and treadmill this morning (25 minutes of each). Tomorrow is my only day with no morning cardio but I have chest and biceps in the evening.

962

a lot of cardio man, it reminds me just how much i hate the stuff, not looking forward to getting back at it in the spring.

solid workout, as always.

–JB

963

[quote]Brendan Ryan wrote:
February 5th, 2007

Training: Precontest - High Density/Loading Conjugate (4 weeks)

Resistance Training: Shoulders/Triceps

-A DB Military Presses @ 40lbs DBs 1 x 8, @ 45lbs DBs 1 x 6, @ 50lbs DBs 1 x 6, @ 55lbs DBs 1 x 4, @ 60lbs DBs 1 x 4. Instinctive rest. Last Time: @ 35lbs DBs 1 x 8, @ 40lbs DBs 1 x 8, @ 45lbs DBs 1 x 6, @ 50lbs DBs 1 x 6, @ 55lbs DBs 1 x 4

-B1 Seated DB Lateral Raises @ 30lbs DBs 1 x 9, 1 x 8, 1 x 7, 1 x 6. No rest before B2. Last Time: @ 25lbs DBs 1 x 11, 2 x 10, 1 x 9

-B2 Seated DB Front Raises @ 30lbs DBs 1 x 5, 2 x 4, 1 x 3. No rest before B3. Last Time: @ 25lbs DBs 1 x 6, 2 x 4, 1 x 3

-B3 Seated DB Military Presses @ 30lbs DBs 3 x 7, 1 x 6. Instinctive rest before B1. Last Time: @ 25lbs DBs 1 x 7, 1 x 8, 1 x 7, 1 x 6

-C Close-Grip Bench Presses @ 135lbs 1 x 8, @ 140lbs 2 x 6, @ 145lbs 1 x 4 @ 150lbs 1 x 4. Instinctive rest. Last Time: @ 135lbs 1 x 8, 1 x 7 @ 140lbs 2 x 6, @ 145lbs 1 x 4

-D1 Decline DB Triceps Extensions @ 45lbs DBs 1 x 8, 1 x 7, 2 x 6. No rest before D2. Last Time: @ 40lbs DBs 1 x 8, 3 x 7

-D2 Close-Grip Push Ups @ Bodyweight 1 x 8, 2 x 7, 1 x 6. Instinctive rest before D1. Last Time: @ Bodyweight 1 x 7, 1 x 6, 1 x 7, 1 x 5

Duration: 1 hour 55 minutes

Comments:
Great workout. it felt easy actually. This is morning I had weighted intervals on the treadmill for 50 minutes and it kicked my ass. The weight kept falling out of the backpack and it wouldn’t stay on me so it made it a lot harder than it should’ve been. I chipped my tooth during it as it was so hard. I’m satisfied with this workout as the goal was to increase the weight. I really like that B superset. It kicks the delts’ ass. I’m confident that I can progress upon it next time. Tomorrow morning is 25 minutes of the stairmaster and 25 minutes of the treadmill.[/quote]

do you do any rear deltoid work on another day? Just wondering.

964

I’m a dummy, saw that you do it on your back days

965

keep pushin the iron man. getting weaker sucks because of the diet, but the heavy weights will help keep your hard earned muscle. OVERLOAD bro. keep it up.

966

[quote]WS4JB wrote:
a lot of cardio man, it reminds me just how much i hate the stuff, not looking forward to getting back at it in the spring.

solid workout, as always.

–JB[/quote]

Yeah, apparently you’re not alone.

However, I’d much rather do the cardio and let the fat come off that way instead of sit on my ass and just not eat.

967

[quote]Naphta wrote:
I’m a dummy, saw that you do it on your back days
[/quote]

There you go!

968

[quote]Easy E wrote:
keep pushin the iron man. getting weaker sucks because of the diet, but the heavy weights will help keep your hard earned muscle. OVERLOAD bro. keep it up.[/quote]

Amen to that bro. I HAVE to keep trying to progress.

969

February 9th, 2007

Training: Precontest - High Density/Loading Conjugate (4 weeks)

Resistance Training: Chest/Biceps

-A Incline DB Bench Presses @ 55lbs DBs 1 x 8, @ 60lbs DBs 1 x 6, @ 60lbs DBs 1 x 6 @ 65lbs DBs 1 x 4, @ 70lbs DBs 1 x 4. Instinctive rest. Last Time: @ 50lbs DBs 1 x 8, @ 55lbs DBs 1 x 8, @ 60lbs DBs 1 x 6 @ 65lbs DBs 1 x 4, @ 60lbs DBs 1 x 6

-B1 High Incline DB Flies @ 40lbs DBs 1 x 10, 2 x 8, 1 x 7. No rest before B2. Last Time: @ 35lbs DBs 1 x 10, 2 x 9, 1 x 8

-B2 Low Incline DB Flies @ 40lbs DBs 2 x 3, 2 x 2. No rest before B3. Last Time: @ 35lbs DBs 2 x 3, 2 x 2

-B3 Flat DB Flies @ 40lbs DBs 4 x 2. Instinctive rest before B1. Last Time: @ 35lbs DBs 4 x 2

-C1 Preacher Curls @ 75lbs 1 x 9, 1 x 7, 2 x 6. No rest before C2. Last Time: @ 70lbs 1 x 10, 1 x 8, 2 x 7

-C2 Reverse Curls @ 40lbs 2 x 15, 2 x 10. Instinctive rest before C1 Last Time: @ 35lbs 2 x 15, 2 x 12

Duration: 1 hour 50 minutes

Comments:
Great workout! I progressed all around I would say. I also did 45 mintues of the stairmaster afterwards which I killed. I didn’t do any cardio first thing in the morning though.

It was the only day of the week I wasn’t supposed to. it felt weird as hell. I almost felt guilty but I guess I needed it. Cardio tomorrow morning though. I think I made great progress this week.

970

Just some first thing in the morning cardio again today. It was a carb up day though.

Don’t hold yourself back guys. Jesus some people just have such negative self talk it’s no wonder they enver get anywhere in this sport. You are in the position you’re in because you accept it. DON’T. Be better than that. In all walks of life.

971

Just cardio in the morning for me. I did some meditation and walking but damn to I want to hit the fucking weights. I feel like I’ve sat on my ass all day. BRING ON THE WEEK BABY.

972

February 12th, 2007

Training: Precontest - High Density/Loading Conjugate (4 weeks)

Resistance Training: Shoulders/Triceps

-A DB Military Presses @ 45lbs DBs 1 x 8, @ 50lbs DBs 1 x 6, @ 55lbs DBs 1 x 5, @ 60lbs DBs 1 x 3, @ 60lbs DBs 1 x 3. Instinctive rest. Last Time: @ 40lbs DBs 1 x 8, @ 45lbs DBs 1 x 6, @ 50lbs DBs 1 x 6, @ 55lbs DBs 1 x 4, @ 60lbs DBs 1 x 4

-B1 Seated DB Lateral Raises @ 30lbs DBs 1 x 9, 1 x 8, 1 x 7, 1 x 7. No rest before B2. Last Time: @ 30lbs DBs 1 x 9, 1 x 8, 1 x 7, 1 x 6

-B2 Seated DB Front Raises @ 30lbs DBs 1 x 5, 2 x 4, 1 x 3. No rest before B3. Last Time: @ 30lbs DBs 1 x 5, 2 x 4, 1 x 3

-B3 Seated DB Military Presses @ 30lbs DBs 2 x 7, 1 x 6, 1 x 5. Instinctive rest before B1. Last Time: @ 30lbs DBs 3 x 7, 1 x 6

-C Close-Grip Bench Presses @ 140lbs 1 x 8, @ 145lbs 2 x 6, @ 150lbs 2 x 4. Instinctive rest. Last Time: @ 135lbs 1 x 8, @ 140lbs 2 x 6, @ 145lbs 1 x 4 @ 150lbs 1 x 4

-D1 Decline DB Triceps Extensions @ 45lbs DBs 1 x 9, 2 x 8, 1 x 7. No rest before D2. Last Time: @ 45lbs DBs 1 x 8, 1 x 7, 2 x 6

-D2 Close-Grip Push Ups @ Bodyweight 1 x 8, 1 x 7, 1 x 8, 1 x 7. Instinctive rest before D1. Last Time: @ Bodyweight 1 x 8, 2 x 7, 1 x 6

Duration: 2 hours 10 minutes

Comments:
Well, this morning was absolutely great. I kicked my morning cardio’s ass. On the shoulders I faltered a little bit. I was feeling pretty good so I pushed it an accidentally hit failure on the A exercise. As such it was hard to progress after that. I managed to maintain though. On the triceps exercises I progressed pretty easily. I feel great today. After this I did 45 minutes on the versa climber (included in the duration). Bring on the legs tomorrow baby! I need to redeem myself on them.

973

[quote]Brendan Ryan wrote:
Just some first thing in the morning cardio again today. It was a carb up day though.

Don’t hold yourself back guys. Jesus some people just have such negative self talk it’s no wonder they enver get anywhere in this sport. You are in the position you’re in because you accept it. DON’T. Be better than that. In all walks of life.[/quote]

ur fucking on the spot by saying man

974

[quote]GNorm wrote:
Brendan Ryan wrote:
Just some first thing in the morning cardio again today. It was a carb up day though.

Don’t hold yourself back guys. Jesus some people just have such negative self talk it’s no wonder they enver get anywhere in this sport. You are in the position you’re in because you accept it. DON’T. Be better than that. In all walks of life.

ur fucking on the spot by saying man
[/quote]

Thanks bro. I was just blowing off some steam after tring to help some one.

Where abouts in Florida are you? I’ll be attending the University of Florida this summer. The Gainesville gym is killer.

975

February 13th, 2007

Training: Precontest - High Density/Loading Conjugate (4 weeks)

Resistance Training: Quads/Hamstrings

-A Back Squats @ 235lbs 1 x 8, @ 260lbs 1 x 4, @ 250lbs 1 x 3, @ 255lbs 1 x 2, @ 252.5lbs 1 x 2. Instinctive rest. Last Time: @ 235lbs 1 x 8, @ 260lbs 1 x 5, @ 250lbs 1 x 5, @ 255lbs 1 x 3, @ 250lbs 1 x 3

-B1 Hack Squats @ 335lbs 1 x 7, 2 x 5. No rest before B2. Last Time: @ 335lbs 1 x 8, 1 x 7, 1 x 6

-B2 Bulgarian Split Squats @ 30lbs DBs 1 x 13, 2 x 12 each leg. No rest before B3. Last Time: @ 30lbs DBs 2 x 12, 1 x 11 each leg

-B3 Single Leg Extensions @ 30lbs 1 x 10, 1 x 9, 1 x 8. Instinctive rest before B1. Last Time: @ 30lbs 1 x 10, 1 x 9, 1 x 7

-C1 DB Romanian Deadlifts @ 80lbs DBs 1 x 11, 2 x 9, 1 x 8. No rest before C2. Last Time: @ 80lbs DBs 1 x 10, 2 x 8, 1 x 7

-C2 Lying Leg Curls @ 75lbs 1 x 12, 1 x 10, 1 x 9, 1 x 7. Instinctive rest before C1. Last Time: @ 75lbs 1 x 12, 1 x 10, 1 x 9, 1 x 7

Duration: 2 hours 15 minutes

Comments:
Besides this session my whole day went great. It’s getting REALLY ahrd to hold onto my leg mass. It’s just so much easier to squat when you weigh more I guess. Lord knows I gave it my all to get more (or even the same amount of) reps this time. I hit failure multiple times on the squats and even once (the first set) on hack squats. I managed to actually progress on B2, B3 and C1. I stayed the same on C2.

I did 60 mintues of cardio this morning and 45 minutes after this. Though it wasn’t a great workout I can honestly say that this is the best I’ve felt after legs in a long time. That is not to say I didn’t train hard. I did my absolute best and I know it.

976

Just cardio first thing in the morning and meditation for me today.

977

i am in my third year at U of Miami

huge wellness center… expanding next year too.

what u going for?

978

[quote]GNorm wrote:
i am in my third year at U of Miami

huge wellness center… expanding next year too.

what u going for? [/quote]

Eek.

I’ll be studying Exercise Physiology and Nutritional Sciences at the University of Florida.

We don’t play you guys next year though so I guess it’s all good.

979

February 15th, 2007

Training: Precontest - High Density/Loading Conjugate (4 weeks)

Resistance Training: Back/Rear Delts

-A Bent over Barbell Rows @ 145lbs 1 x 8, @ 150lbs 1 x 6, @ 155lbs 1 x 6, @ 160lbs 1 x 4, @ 165lbs 1 x 4. Instinctive rest. Last Time: @ 140lbs 1 x 8, @ 150lbs 1 x 6, @ 150lbs 1 x 6, @ 155lbs 1 x 4, @ 160lbs 1 x 4

-B1 Wide-Grip Lat Pulldowns @ 160lbs 1 x 9, 1 x 8, 2 x 7. No rest before B2. Last Time: @ 160lbs 1 x 9, 1 x 8, 2 x 7

-B2 Medium-Grip Lat Pulldowns @ 160lbs 2 x 1, 1 x 2, 1 x 1. No rest before B3. Last Time: @ 160lbs 2 x 1, 1 x 2, 1 x 1

-B3 Close-Grip Supinated Lat Pulldowns @ 160lbs 1 x 2, 1 x 1, 1 x 2, 1 x 1. Instinctive rest before B1. Last Time: @ 160lbs 1 x 3, 3 x 2,

-C1 Reverse-Grip Bent over Lateral Raises @ 25lbs DBs 1 x 9, 3 x 7. No rest before C2. Last Time: @ 20lbs DBs 2 x 8, 2 x 7

-C2 Plate-Loaded Rear Delt Machine @ 20lbs 1 x 12, 1 x 10, 1 x 7, 1 x 6. Instinctive rest before C1. Last Time: @ 20lbs 1 x 12, 1 x 8, 1 x 7, 1 x 6

Duration: 2 hours 1 minute

Comments:
Looking back on it, this was a great workout but for whatever reason. I wasn’t really satisfied with it. I worried the shit out of myself about the 45 minutes of cardio on the treadmill afterwards and I ended up doing fine on it and even progressing on it as always. Today was a high carb day so I’m glad I could at least maintain. You ahve to look but I either progressed or maintained everything which is what counts. It’s a battle to hold onto muscle right now. I think if I had carbed up yesterday it might have been easier though. Anyway, no cardio first thing in the morning tomorrow which always feels weird but I’m looking forward to the Ironman this Saturday!

980

I don’t know how I’ve I missed this thread, but damn you’re doing well. As a fellow teenager, I find your discipline inspiring. I can’t really work out regularly because of Hockey, but once it’s over I all over the weights.
good luck at your contest.