Bringing My Log Back

Training Training Logs
101

Vanity Day

Thickbar Curls
(Regular BB with the maxipad, so close grip elbows tucked)
barx12
55x10
65x8

EZ Bar Curl
87.5x10
87.5x10
87.5x8

Calf Machine
100x5 … up to 200x5, and back down no rests just adjusting the pin after each set

Rope Tricep Pushdown
60x15, 60x15, 60x15

Seated Calf Raises
90x35, 180x5, 180x5

Alternating DB Curl
30x10, 30x10, 30x10

1arm Pushdowns
30x20, 30x20

Seated Calf Raises
180x5, 180x5

HS Preacher Curl
45x12
55x8
45x12

Wrist Curls
25x20, 25x20

Plate Pinches… 2 sets

Wrist Curls
25x20

All done with ~60 sec rest

102

Upper ME

Decline
135x5, 145x5, 175x3
185x5, 190x5, 195x5
200x3, 205x2

DB Bench
60x15, 55x13

HS Iso Row / DB Incline Rear Delt Fly Superset
Wide grip: 180x12 / 10x10
Narrow grip, 1 arm: 180x10 / 10x10
Narrow grip, 1 arm: 180x10 / 10x8
Wide grip: 180x12 / 10x8

HS Shrug
180x15, 180x12, 180x12

DB Hammer Curl
35x12
Alternating
30x8

DB Curl
30x12
Alternating
25x12

103

Missed the gym on Christmas Eve and day… did Lower ME today.

Dead
135x5, 225x5, 275x3
315x1, 365x1
405x1

DB Walking Lunge
60x12x3

GHR
6,6,6

Abs

104

ME Upper

Decline
135x5, 145x5, 175x5
185x3, 195x3, 200x3, 205x3, 210x2

DB Bench
60x15, 50x17

HS Iso Row / Machine Rear Delt Fly Superset
Widegrip 180x12 / 30x10
1-arm narrow: 180x10 / 30x10
1-arm narrow: 180x10 / 30x10
Widegrip 180x12 / 30x10

HS Shrug
180x12
230x10
250x8
90x20

Some curls

105

ME Lower

Parallel Box Squat
barx5, 135x5
185x3, 225x3
235x1, 245x1, 255x1

DB Walking Lunge
60x12, 60x12, 60x10 (lost footing)

RDL
135x6, ahh too sore
Leg Curl
70x12, 90x12
110x8, 130x4

Ab work

106

Between missing Upper RE last week and heavy boozing last weekend/NYE, today sucked.

Upper RE

DB Bench
50x15, 55x15, 60x12, 60x15

Chin / Face pull Superset
8 / 80x12
8 / 80x12
6 / 80x10
Latpulldown / Face pull Superset
100x12 / 70x12

Seated DB Press
50x10, 45x10, 40x10

HS Shrug / Rope Pushdown Superset
140x12 / 60x15
160x10 / 50x15
180x10 / 40x15

107

ME Upper

Incline
barx10, 95x5, 105x5
135x5, 140x5
150x5, 155x5
160x3, 165x1

Decline DB
50x20, 55x15

HS Iso Row / Rear Delt fly
same as last week, no improvement

Hs Shrug
same as last week no improvement

some curls

108

406×544 34.7 KB

eh decided to upload a pic from 2wks into the AD @ 195…

And a pic @ 160ish

109

160ish

110

ME Lower

Parallel Box Squat
barx5, 95x5, 135x5
185x3, 225x1, 245x1
260x1

DB Walking Lunge
60x12, 60x12, 60x10

GHR
6, 5
Leg Curl
100x10
80x12

Ab/core work

111

I went a little lighter on some things today… and focused a little more on form/tut

DB Bench
50x15, 55x15
60x11, 50x12

Chin / Face pull superset
8 / 70x12
8 / 70x12
8 / 70x12
Lat Pulldown / Face pull superset
100x12 / 60x12

DB Machine Lat Raise
…played around a few sets to find out where to be
65x12
70x10
75x8
DB Seated Press
…just to see how effective this wore out my shoulders
50x5

HS Shrug / Rope pushdown superset
…facing the right way (i usually face the other way)
90x12 / 60x15
140x10 / 50x17
90x12 / 40x19

112

Did arms/forearms/calves Saturday

Then onto Upper ME today…

and I fucking hate incline bb.

Incline
barx10, 95x5, 115x5, 135x5
140x5, 145x5
155x1 … was all off balance and fucked up and pretty much landed with the bar in my lap on the 2nd rep… said fuck this
Weighted Dips
45x5, 65x3, 90x1

DB Incline
50x15, 50x17

HS ISO Row/Rear Delt Machine Superset
Nothing new again, going to probably change this up next week.

HS Shrug
180x12, 230x10, 250x8, 90x20

Seated Incline Curls

113

Also, I did a carb up fri night - sat night… (ok Fri I had some pizza … saturday carb up with ~600g carbs) and I weighed myself in the gym today at 186 … not cool. Either I wasn’t a lean as I thought I was when I started or I am losing too much

I need to reeval some shit

114

ME Lower

Rack Pull (from like right below knee cap)
135x5, 225x5, 315x3, 365x3
405x3, 455x1, 475x1 (all 3 belt + straps)

Front Squat
135x8 … eh I couldn’t keep upright, felt taxed

DB Walking Lunge
60x12, 60x12

GHR
6,6
Leg Curl
100x10
100x8

Some ab work

115

I’m finally feeling leaner around the hip/lower back area.

Today went really well.

Upper RE

DB Bench
50x15, 55x15
60x12, 60x12

Chin / Face Pull superset
8 / 70x12
8 / 70x12
8 / 70x12
Lat pulldown / Face pull superset
100x15 / 60x15

Machine Lateral Raise
65x12, 70x10, 75x8, 80x7ish

HS Shrug / Rope pushdown superset
140x15 / 60x17
180x12 / 50x17
180x12 / 40x17

116

Ugh. Decided I’d try HOT-ROX today. Took it 3 hrs prewo. 1 pill only. Not good.

I’m not even goin to list the work out. It was shitty. Heart rate up the whole time. Felt sick.

117

Lower ME

Deadlift
135x5, 225x5, 275x5, 295x5
315x3, 335x3, 375x1

My grip was fucking up. Even 295x5 was slipping and I was doing mixed grip… I think I’m going to sneak in chalk until they say something to me.

I tried to switch it up and do DB split squat but I can never get my footing down right and it fucks with my ankle.

DB Lunge
…well I fucked up. the DB’s were disarranged and I grabbed a 60 and a 65… got 14… then realized what I did. Then
60x12
60x10

GHR
6,6
Leg Curl
100x10
100x8 dropset 80x4 dropset 60x4

Ab work

And it’s my bday…woo
Also saw the first girl do bb squats in real life… schwwiiiing.

118

Tryin to do DE bench on RE days now…

50% 8x3
60% 5x2
45-60 sec rest

115x8x3
135x5x2

Chin/Face pull superset
Latpulldown / Face pull superset
Same old shit

Machine Lat Raise
Same as before, but got 80x8 this time

HS Shrug / Rope pushdown superset
180x15 / 60x15
200x12 / 50x20
220x10 / 40x20

Ez Bar Curl
87.5x10
87.5x8

119

So I did reps / sets backwards on DE bench fri…

New setup is going to look like this

ME Upper:
3 wks Bench, 3 wks floor press, 3 wks board press

ME Lower
3 wks deadlift, 3 wks box squat, repeat

Starting with

Bench ME (est max 225)
Week 1 - 70x3, 80x3, 90x3
157.5x3, 180x3, 202.5x3
(155x3, 180x3, 200x3)

Week 2 - 65x5, 75x5, 85x5
146x5, 168.75x5, 191.25x5
(145x5, 165x5, 190x5)

Week 3 - 75x5, 85x3, 95x1
168.75x5, 191.25x3, 213.75x1
(165x5, 190x3, 210x1)

Bench DE
Week 1 ? 50% for 8 sets 3 reps followed by 2 sets 5 reps with 60%
112.5x3x8, 135x5x2
(110x3x8, 125x5x2)

Week 2 ? 55% for 8 sets 3 reps followed by 2 sets 5 reps with 65%
123.75x3x8, 146.25x5x2
(120x3x8, 145x5x2)

Week 3 ? 60% for 8 sets 3 reps followed by 2 sets 5 reps with 70%
135x3x8, 157.5x5x2
(135x3x8, 155x5x2)

Deadlift ME (est max 405… 90%=365)
Week 1 - 70x3, 80x3, 90x3
255.5x3, 292x3, 328.5x3
(255x3, 290x3, 325x3)

Week 2 - 65x5, 75x5, 85x5
237.25x5, 273.75x5, 310.25x5
(235x5, 270x5, 310x5)

Week 3 - 75x5, 85x3, 95x1
273.75x5, 310.25x3, 346.75x1
(270x5, 310x3, 345x1)

But I dunno some of those deadlift sets seem too low… maybe I’ll go with max instead of my 90% like im planning on doing for bench…

120

Nice log, ur lookin strong.

And did you ever mentio what happened to ur finger?