Brendan's Training Log

Training Bodybuilding
1041

April 7th, 2007

Training: HSS-100 Chest Specialization

Resistance Training: Back/Shoulders/Biceps/Triceps

-A Close-Grip Drag Curls @ 45lbs 5 x 5. 60 seconds rest between sets. Last Time: NA

-B Smith Machine Bentover Rows @ 90lbs 5 x 5. 60 seconds rest between sets. Last Time: NA

-C Lat Pull-Downs @ 135lbs 5 x 5. 60 seconds rest between sets. Last Time: NA

-D Back Extensions @ 25lbs 5 x 5. 60 seconds rest between sets. Last Time: NA

-E Overhead DB Extensions @ 50lbs 5 x 5. 60 seconds rest between sets. Last Time: NA

-F Rope Upright Rows @ 80lbs 5 x 5. 60 seconds rest between sets. Last Time: NA

-G1 Unwinding Presses @ 20lbs DBs 5 x 5. 60 seconds rest before G2. Last Time: NA

-G2 Gironda DB Swings @ 20lbs DBs 3 x 5, 1 x 4, 1 x 3. 60 seconds rest before G1. Last Time: NA

Duration: 1 hour 2 minutes

Comments:
Most things were way too light save for the DB swings and the lat pull-downs (I lost strength during my diet). I felt better today than yesterday but today’s a low day lol.

1042

Just cardio first thing in the morning with posing in the afternoon. Today was a high day.

1043

April 9th, 2007

Training: HSS-100 Chest Specialization

Resistance Training: Chest (thickness)

-A Neutral-Grip DB Bench Presses @ 50lbs DBs 1 x 7, @ 55lbs DBs 1 x 5, @ 60lbs DBs 1 x 3, @ 55lbs DBs 1 x 7, @ 60lbs DBs 1 x 5, @ 65lbs DBs 1 x 3. 90 seconds rest between sets. Last Time: @ 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

-B1 Decline Bench Presses @ 100lbs 1 x 8, 2 x 6 with 1 and 1/2 rep method. No rest before B2. Last Time: @ 90lbs 1 x 9, 1 x 7, 1 x 6

-B2 Two-Position Cable Flies @ 55lbs 1 x 12 drop to 4, 2 x 10 drop to 2. 90 seconds rest before B1. Last Time: 1 x 10 drop to 6, 1 x 9 drop to 3, 1 x 8 drop to 3

-C Combo Presses @ 30lbs DBs + 20lbs cables 1 x 11, 2 x 8. 60 seconds rest between sets. Last Time: @ 30lbs DBs + 20lbs cables 1 x 9, 2 x 8

-D Half (peak) reps on Pec-Dec @ 80lbs 1 x 100. Last Time: 60lbs

Duration: 51 minutes

Comments:
Great workout. Progression all around (wow it’s been a while since I’ve said that). I have about 6lbs of SOMETHING to lose to make the lightweight class so it’s time to step it up. I got done faster than last time too. Today was a high day.

1044

nice workout man

1045

[quote]redsox348984 wrote:
nice workout man[/quote]

Thanks.

1046

April 10th, 2007

Training: HSS-100 Chest Specialization

Resistance Training: Quads/Hams/Calves

-A Close-Stance Squats @ 165lbs 5 x 5. 60 seconds rest between sets. Last Time: @ 155lbs

-B Pull-Throughs @ 130lbs 5 x 5. 60 seconds rest between sets. Last Time: @ 120lbs

-C Single In-to-Out Leg Extensions @ 50lbs 5 x 5. 60 seconds rest between sets. Last Time: @ 40lbs

-D Seated In-to-Out Leg Curls @ 90lbs 5 x 5. 60 seconds rest between sets. Last Time: @ 85lbs

-E Single Lying Leg Curls @ 35lbs 5 x 5. 60 seconds rest between sets. Last Time: @ 30lbs

-F Anterior Tibialis DB Raises @ 20lbs DB 1 x 12. Last Time: @ 15lbs DB 1 x 13

-G Standing Calf Raises @ 330lbs 1 x 5 DC style. Last Time: @ 315lbs 1 x 5

-H Seated Calf Raises @ 90lbs 1 x 10 DC style. Last Time: @ 90lbs 1 x 7

Duration: 56 minutes

Comments:
Great workout. Progress again albeit with small weights. I also didn’t rest a whole 60 seconds on some thing - namely leg curls. Today was a medium day but I felt 100%. I nstill need to lose some weight so bring it on. I can’t wait for the big weight sin the offseason.

1047

April 11th, 2007

Training: HSS-100 Chest Specialization

Resistance Training: Chest (width)

-A1 Single Arm Overhead DB Extensions @ 20lbs 1 x 9 each arm with full stretch. No rest before A2. Last Time: Unknown

-A2 Reverse-Grip Skullcrushers @ 55lbs 1 x 2. No rest before A3. Last Time: @ 45lbs 1 x 15

-A3 Triceps Push-Downs @ 110lbs 1 x 6 drop set to @ 100lbs 1 x 2. No rest before A4. Last Time: Unknown

-A4 Dips @ Bodyweight 1 x 4 plus 3 eccentrics. Minimal rest before B circuit. Last Time: @ Bodyweight 1 x 2 plus a few moe with bands

-B1 Neider Rows @ 15lbs DBs 1 x 6. No rest before B2. Last Time: Unknown

-B2 Cable Lean Away Lateral Raises @ 20lbs 1 x 3 with 1 and 1/2 reps. No rest before B3. Last Time: @ 10lbs

-B3 Barbell Military Presses @ 45lbs 1 x 9 with a 6 second eccentric. No rest before B4.

-B4 Neutral-Grip DB Presses @ 20lbs DBs 1 x ~35 doing as many as possible in 60 seconds. Minimal rest before C circuit. Last Time: Unknown

-C1 Incline DB Flies @ 20lbs DBs 1 x 15, 1 x 13 with 1 and 1/2 method. No rest before C2. Last Time: Unknown

-C2 Incline DB Presses @ 25lbs DBs 1 x 5, 1 x 6 with 1 and 1/2 method. No rest before C3. Last Time: Unknown

-C3 Wide-Grip Neck Presses @ 70lbs 1 x 7, 1 x 4 with a 6 second eccentric. No rest before C4. Last Time: @ 65lbs

-C4 Push Ups @ Bodyweight 1 x 6 + 5 + 2, 1 x 8 + 5 + 2 going to knees and then apparatus. No rest before C5. Last Time: Unknown

-C5 Most Muscular Hold 2 x 60 seconds.

Duration: 56 minutes

Comments:
This is the workout I did with Alwyn Cosgrove. The idea is to prefatigue the shoulders and triceps so they don’t overpower the chest. I ran through the C circuit twice because I didn’t know if I progressed on a lot of things. The weights were low as usual but the pump was insane and today was a low day.

1048

Just 45 mintues of cardio in the morning with posing in the afternoon for me. Gotta love high days.

FAIR WARNING: AFTER THIS SATURDAY I GO INTO HIDING FOR MY FINAL 2 WEEKS OF PREP. IT’S ON BABY.

1049

damn that chest workout looked tough

1050

[quote]redsox348984 wrote:
damn that chest workout looked tough[/quote]

Nah.

1051

April 13th, 2007

Training: HSS-100 Chest Specialization

Resistance Training: Chest (upper portion)

-A Incline BB Bench Presses @ 125lbs 1 x6x2x1, 2 x 5x2x1, 2 x 4x2x1. 120 seconds rest between sets. Last Time: @ 95lbs 1 x10x2x3, 1 x 8x3x2, 2 x 8x2x2, 1 x 7x2x2

-B1 Incline DB Bench Presses @ 35lbs DBs 1 x 13, 1 x 11, 1 x 9 with 1 and 1/2 rep method. No rest before B2. Last Time: @ 35lbs DBs 1 x 10, 2 x 7

-B2 Incline Cable Flies @ 30lbs 3 x 7. 90 seconds rest before B1. Last Time: @ 30lbs 3 x 6

-C Combo Concentric Cable Presses/ Eccentric Cable Flies @ 30lbs cables 1 x 10, 2 x 9 with a 501 tempo. 60 seconds rest between sets. Last Time: @ 50lbs cables 1 x 7, 2 x 6

-D Machine Incline Presses @ 50lbs 1 x 100. Last Time: @ 20lbs

Duration: 1 hour

Comments:
Today was a high day and I was feeling VERY energetic. I also decided to train at another gym and it was the best decision ever. Great workout. Progress all around except for the cable press/flies because I didn’t use a tempo last time.

1052

April 14th, 2007

Training: HSS-100 Chest Specialization

Resistance Training: Back/Shoulders/Biceps/Triceps

-A Close-Grip Drag Curls @ 50lbs 5 x 5. 60 seconds rest between sets. Last Time: @ 45lbs

-B Smith Machine Bentover Rows @ 100lbs 5 x 5. 60 seconds rest between sets. Last Time: @ 90lbs

-C Lat Pull-Downs @ 140lbs 5 x 5. 60 seconds rest between sets. Last Time: @ 135lbs

-D Back Extensions @ 35lbs 5 x 5. 60 seconds rest between sets. Last Time: @ 25lbs

-E Overhead DB Extensions @ 55lbs 5 x 5. 60 seconds rest between sets. Last Time: @ 50lbs

-F Rope Upright Rows @ 80lbs 5 x 5. 60 seconds rest between sets. Last Time: @ 80lbs

-G1 Unwinding Presses @ 25lbs DBs 5 x 5. 60 seconds rest before G2. Last Time: @ 20lbs DBs

-G2 Gironda DB Swings @ 20lbs DBs 5 x 5. 60 seconds rest before G1. Last Time: @ 20lbs DBs 3 x 5, 1 x 4, 1 x 3

Duration: 1 hour 2 minutes

Comments:
What can I say? Progress all around. I did some exercises with less than 60 seconds of rest in between but oh well. I did an extra exercise for back as I felt I needed it. This is my last workout post so goodbye until after my show guys. I’m going into hiding.

1053

good luck with your show brendan