Brendan's Training Log

Training Bodybuilding
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[quote]animalmj wrote:
Little worried about you, kid. Eight full days without a post? Hope everything is alright, and you’re just really focussing on the competition. Good luck![/quote]

Sorry if I have worried you guys.

I acutally am not doing the Orange County Classic as the show was completley up to my parents and they called it off. I just like to go into hiding 2 weeks before my shows. But since The OCC is April 28th, I’m back baby! Here’s today’s workouts and some pics. 164lbs @ 3% bodyfat according to a seven site method.

March 9th, 2007

Training: Precontest - Peaking (1 week)

Resistance Training: Glycogen Storage Stimulation/Myogenic Tone

-A Machine Seated Rows @ 90lbs 5 x 6. Instinctive rest between sets. Last Time: NA

-B Machine Bench Presses @ 90lbs 5 x 6. Instinctive rest between sets. Last Time: NA

-C Close-Grip Lat Pull-Downs @ 90lbs 5 x 6. Instinctive rest between sets. Last Time: NA

-D Machine Shoulder Presses @ 90lbs 5 x 6. Instinctive rest between sets. Last Time: NA

-E Machine Preacher Curls @ 10lbs 5 x 6. Instinctive rest between sets. Last Time: NA

-F Triceps Push-Downs @ 90lbs DBs 5 x 6. Instinctive rest between sets. Last Time: NA

Duration: 2 hours

Comments:
Fucking awesome workout. Blue Print (the supplement I’m taking) gives me great libido, mental focus, pumps and strength. Oh yeah, great vascularity too. This workout finishes Christian Thibaudeau’s precontest program. Now I will be doing his Chest specialization which is high volume for the OCC. The routine is over at T-Nation if you want to see it.

1022

Good to see you back man.

Your condition looks fantastic in that pic. You should definately post more.

Good pose too.

So this was your first contest prep and you definately made a lot of progress and learned a lot… Now already prepping for your second!

Dude, you are one strong mofo. I’ve said it before, and I’ll say it again, you’ll go far.

1023

Wow, 3%, you’re insane.

so, youre doing the chest program before your show ?

As soon as youre up to it, get your ass back to the brotherhood.

-JB

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[quote]mithious wrote:
Good to see you back man.

Your condition looks fantastic in that pic. You should definately post more.

Good pose too.

So this was your first contest prep and you definately made a lot of progress and learned a lot… Now already prepping for your second!

Dude, you are one strong mofo. I’ve said it before, and I’ll say it again, you’ll go far.[/quote]

And a third contest actually - the Muscle Mayhem Championships in Kansas City.

Thanks for the comments here’s another pic.

1025

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[quote]WS4JB wrote:
Wow, 3%, you’re insane.

so, youre doing the chest program before your show ?

As soon as youre up to it, get your ass back to the brotherhood.

-JB

[/quote]

Yup! Thanks JB. Shit I forgot about the Brotherhood. I’m headed there now.

One more pic before I leave.

1026

This thread has fascinated me. Your dedication is superhuman and I often find myself floating back here if I’m in need of motivation.

I hope you go far and achieve your goals.

1027

[quote]Der Candy wrote:
This thread has fascinated me. Your dedication is superhuman and I often find myself floating back here if I’m in need of motivation.

I hope you go far and achieve your goals.[/quote]

Oh I will my friend, I will. Come back any time.

Today was just cardio and abs. It was a high carb day so I was full both stomach wise and muscle wise.

1028

March 26th, 2007

Training: Deload Week

Resistance Training: Upper Body

-A Hammer Strength Bench Presses @ 90lbs 3 x 10. Instinctive rest between sets. Last Time: NA

-B Gironda Dips @ BW 1 x 1, 2 x 2. Instinctive rest between sets. Last Time: NA

-C Rope Upright Rows @ 40lbs 3 x 10. Instinctive rest between sets. Last Time: NA

-D Close-Grip Drag Curls @ 40lbs 1 x 3 DC style. Instinctive rest between sets. Last Time: NA

-E Gironda Dumbbell Swings @ 10lbs DBs 3 x 10. Instinctive rest between sets. Last Time: NA

-F Face Pulls @ 40lbs 3 x 10. Instinctive rest between sets. Last Time: NA

-G DB Overhead Extensions @ 30lbs DB 3 x 10. Instintinctive rest between sets. Last Time: NA

-H Smith Machine Bentover Rows @ 50lbs 3 x 10. Instintinctive rest between sets. Last Time: NA

-I Preacher Curl Hold @ 90lbs 1 x 11 seconds. Last Time: NA

-J Lat Pulldowns @ 140lbs 1 x 12. Last Time: NA

-K Unwinding Presses @ 25lbs DBs 1 x 5. Last Time: NA

-L Close-Grip Push-Ups @ Bodyweight 1 x 9. Last Time: NA

Duration: 1 hour

Comments:
Great workout. I kept it to an hour and stopped on a muscle group at failure. A local judge told me to focus on upper back, delts, arms - mostly upper body with the teardrop and hammies. So, that’s what I did. Today was a medium day.

1029

March 27th, 2007

Training: Deload Week

Resistance Training: Upper Body

-A Front Squats @ 65lbs 2 x 12, @ 85lbs 1 x 8, @ 95lbs 1 x 6, @ 100lbs 1 x 4, 2 105lbs 1 x 2. Instinctive rest between sets. Last Time: NA

-B Close-Stance Leg Presses @ 90lbs 1 x 12, @ 180lbs 1 x 12. Instinctive rest between sets. Last Time: NA

-C Sumo Presses @ 90lbs 1 x 12, @ 180lbs 1 x 12. Instinctive rest between sets. Last Time: NA

-D Seated Calf Raises @ 55lbs 1 x 4 DC style. Instinctive rest between sets. Last Time: NA

-E In-to-Out Leg Extensions @ 40lbs 3 x 10. Instinctive rest between sets. Last Time: NA

-F Standing Leg Curls @ 20lbs 1 x 7, 2 x 3. Instinctive rest between sets. Last Time: NA

-G Standing Calf Raises @ 300lbs 1 x 3. Instintinctive rest between sets. Last Time: NA

Duration: 1 hour

Comments:
I went too heavy on the seated calf raises but for the most part I’m satisfied with this one. Today was a low day and I got shit for sleep so forgive me for not writing more about it. I don’t really care about the weights.

1030

must feel good to get in a deload week after all that hard training and dieting youve been going through

1031

[quote]redsox348984 wrote:
must feel good to get in a deload week after all that hard training and dieting youve been going through[/quote]

You have no idea.

Just cardio and abs with some posing today.

1032

I did “Balanae training” today. No joke. it was fun. next week it gets serious. I’m just enjoying the deload.

1033

March 30th, 2007

Resistance Training: Upper Body

-A Incline Bench Presses @ 95lbs 1 x 10, @ 105lbs 1 x 7, @ 110lbs 1 x 5, @ 110lbs 1 x 5, @ 115lbs 1 x 3, @ 115lbs 1 x 4. Instinctive rest between sets. Last Time: NA

-B1 Wide Grip Hammer Strength Bench Presses @ 90lbs 1 x 11, 2 x 10. Instinctive rest between sets. Last Time: NA

-B2 Incline DB Flies @ 25lbs DBs 1 x 9, 2 x 8. Instinctive rest between sets. Last Time: NA

-C Low Cable Crossovers @ 20lbs 1 x 7 dropset to @ 10lbs 1 x 5, @ 20lbs 1 x 8 drop set @ 10lbs 1 x 4. Instinctive rest between sets. Last Time: NA

-D Low Hammer Strength Rows @ 70lbs 2 x 12, @ 80lbs 1 x 8, @ 85lbs 1 x 6, @ 90lbs, 1 x 4, @ 95lbs 1 x 2. Instinctive rest between sets. Last Time: NA

-E1 Hammer Strength High Rows @ 120lbs 2 x 10, 1 x 9. Instinctive rest between sets. Last Time: NA

-E2 Nautilus Pullovers @ 70lbs 2 x 10, 1 x 9. Instintinctive rest between sets. Last Time: NA

-F Short Range Standing Barbell Military Presses @ 45lbs 1 x 12, @ 75lbs 1 x 9, @ 85lbs 1 x 6, @ 90lbs 1 x 4. Instintinctive rest between sets. Last Time: NA

-G Nautilus Lateral Raises @ 50lbs 1 x 11 dropset to @ 40lbs 1 x 4, dropset to @ 25lbs 1 x 6, @ 50lbs 1 x 11 dropset to @ 40lbs 1 x 5, dropset to @ 25lbs 1 x 5. Last Time: NA

-H Nautilus Dips @ 90lbs 1 x 12 @ 105lbs 1 x 12, @ 135lbs 1 x 10, @ 155lbs 1 x 8. Last Time: NA

-I One-Arm Barbell Preacher Curls @ 20lbs 1 x 9, 1 x 10, @ 30lbs 2 x 1. Last Time: NA

Duration: 1 hour 30 minutes

Comments:
This was at a different gym so it was fucking awesome. I got to try new machines and I had a pump like crazy on everything. I can’t wait to get back to a split though. Too many bodyparts for one workout. The new machines and the one arm barbell curls were awesome. I’m going to miss making up my workouts lol. Today was a low day.

1034

March 31st, 2007

Training: Deload Week

Resistance Training: Legs

-A Back Squats @ 135lbs 2 x 12, @ 155lbs 1 x 8, @ 160lbs 1 x 6, @ 165lbs 1 x 4, @ 170lbs 1 x 2. Instinctive rest between sets. Last Time: NA

-B Hammer Strength V Squats @ 90lbs 2 x 4, 1 x 5. Instinctive rest between sets. Last Time: NA

-C Anterior Tibilias Raises @ 90lbs 1 x 7, 8 x 8. Instinctive rest between sets. Last Time: NA

-D Hammer Strength Seated Horizontal Calf Raises @ 140lbs 1 x 3 DC style. Instinctive rest between sets. Last Time: NA

-E Leg Presses @ 90lbs 1 x 22. Instinctive rest between sets. Last Time: NA

-F Leg Press Calf Raises @ 130lbs 1 x 7. Instinctive rest between sets. Last Time: NA

-G1 Seated Out-to-In Leg Curls @ 80lbs 1 x 5, 2 x 6. Instintinctive rest between sets. Last Time: NA

-G2 In-to-Out Leg Extensions @ 60lbs 3 x 10. Instintinctive rest between sets. Last Time: NA

Duration: 1 hour 5 minutes

Comments:
Fucking immaculate workout right here. The new machines are so fun to use. I did everything as quickly as possible and managed about 25 sets in a hour. Strength is still low as hell but I’m getting stronger everyday.

I’m not going to rush it and injure myself. I also took pictures today but I don’t want to resize them for the forum so if you’re interested in seeing my progress and/or if you want to see me with blue hair PM me.

1035

I went to Max Muscle Riverside and met Gunter today.

[photo]5897[/photo]

[photo]5898[/photo]

1036

Just tanning/cardio/posing/abs today.

1037

April 2nd, 2007

Training: HSS-100 Chest Specialization

Resistance Training: Chest (thickness)

-A Neutral-Grip DB Bench Presses @ 45lbs DBs 1 x 7, @ 50lbs DBs 1 x 5, @ 55lbs DBs 1 x 3, @ 50lbs DBs 1 x 7, @ 55lbs DBs 1 x 5, @ 60lbs DBs 1 x 3. 90 seconds rest between sets. Last Time: NA

-B1 Decline Bench Presses @ 90lbs 1 x 9, 1 x 7, 1 x 6 with 1 and 1/2 rep method. No rest before B2. Last Time: NA

-B2 Two-Position Cable Flies @ 55lbs 1 x 10 drop to 6, 1 x 9 drop to 3, 1 x 8 drop to 3. 90 seconds rest before B1. Last Time: NA

-C Combo Presses @ 30lbs DBs + 20lbs cables 1 x 9, 2 x 8. 60 seconds rest between sets. Last Time: NA

-D Half (peak) reps on Pec-Dec @ 60lbs 1 x 100. Last Time: NA

Duration: 1 hour

Comments:
Great workout again. My chest was pumped. I went a little too heavy on the combo presses and the cable flies though. The declines were with 1 and 1/2 reps method. It was also in the smith machine which I hate. Today was another medium day.

1038

April 3rd, 2007

Training: HSS-100 Chest Specialization

Resistance Training: Quads/Hams/Calves

-A Close-Stance Squats @ 155lbs 5 x 5. 60 seconds rest between sets. Last Time: NA

-B Pull-Throughs @ 120lbs 5 x 5. 60 seconds rest between sets. Last Time: NA

-C Single In-to-Out Leg Extensions @ 40lbs 5 x 5. 60 seconds rest between sets. Last Time: NA

-D Seated In-to-Out Leg Curls @ 85lbs 5 x 5. 60 seconds rest between sets. Last Time: NA

-E Single Lying Leg Curls @ 30lbs 5 x 5. 60 seconds rest between sets. Last Time: NA

-F Anterior Tibialis DB Raises @ 15lbs DB 1 x 13. Last Time: NA

-G Standing Calf Raises @ 315lbs 1 x 5 DC style. Last Time: NA

-H Seated Calf Raises @ 90lbs 1 x 7 DC style. Last Time: NA

Duration: 1 hour 2 minutes

Comments:
Great workout. I kept it light and focused on form so as to progress nicely. I’m pretty flat though so the pump just wasn’t there. It’s also why strength is down a bit. It was a low day.

1039

Just cardio and abs first thing in the morning with tanning and posing in the afternoon as always.

1040

April 6th, 2007

Training: HSS-100 Chest Specialization

Resistance Training: Chest (upper portion)

-A Incline BB Bench Presses @ 95lbs 1 x10x2x3, 1 x 8x3x2, 2 x 8x2x2, 1 x 7x2x2. 120 seconds rest between sets. Last Time: NA

-B1 Incline DB Bench Presses @ 35lbs DBs 1 x 10, 2 x 7 with 1 and 1/2 rep method. No rest before B2. Last Time: NA

-B2 Incline Cable Flies @ 30lbs 3 x 6. 90 seconds rest before B1. Last Time: NA

-C Combo Concentric Cable Presses/ Eccentric Cable Flies @ 50lbs cables 1 x 7, 2 x 6. 60 seconds rest between sets. Last Time: NA

-D Machine Incline Presses @ 20lbs 1 x 100. Last Time: NA

Duration: 1 hour

Comments:
I intentionally kept the weights light. I doubt I could’ve done much more as I felt weak today anyway. I really like this program though. I think it will help my chest. Today was a medium day.