Cozzy's Log

Training Logs
1

Hey there guys and gals,

I’ve been keeping written logs for a few months now and I almost never miss a day I plan to train… But I feel like if I start logging it online it’s more drive to perform better and get stronger.

I’ve been lifting for about 6 years now (started early in high school), but I’d say I haven’t taken diet and lifting too seriously aside from the last couple years or so. I’m pretty damn short (around 5’ 4") and I’ve always weighed around 140ish (usually slightly below). I’m 21 now so still lots of room for growin’.

My goal right now is to tack on some serious mass. I did a bulk earlier this year (it was about 3-4 months) and I saw some definite size improvement. Of course, this wasn’t a long bulk and it was really an experiment to see if I could actually put on some weight. And of course, being a total idiot, I figured I’d get cut up for summer. So after wasting nearly a year of growing time, I figure that if I want to truly be big, I need to dedicate a good amount of time to getting there (bye bye abz).

After 2 months of bulking cleanly, I’m currently sitting at about 149-150 lbs, and my goal is to hit 165 by next summer. I’m about a pound or two shy from the heaviest I’ve ever been, and I feel around this point is where I start to feel a bit “chubbier” than I’d like to be. I’m going to need to re-dial in my macros pretty soon because I can tell thus far my gut loves carbs. My macro intake is looking like 400/200/100 for carbs/protein/fat but I’m looking to reduce the total carb intake and up it with a bit more fat, and possibly a bit more protein. I might start doing some sort of high/mid/low carb day as well, but I’ll have to give lower carb/higher fat a shot for a couple weeks and see how that’s going. Tracking macros is also something new to me, as it used to just be as much chicken as possible and I was happy.

I’ll post again tonight after I do my Chest/Back workout. For what it’s worth, I just finished up about 8-10 months of low rep ranges focusing on pushing as much weight as I could. Now I’m targeting more 6-8 rep range for most exercises, and I’m not letting ego get in the way at all. I won’t be bumping weight until I feel good doing a solid 8 reps, and I’ll be lowering weight if I can’t make my minimum rep goal. I feel like I’ll stick with this for 16 weeks or so, and re-evaulate from there.

Follow my log if you want, and any input/advice is welcome… as long as you have something to back it up with! :slight_smile:

2

My chest workouts have been significantly lacking as of late. I feel it’s mainly due to the new structure of my routine. Essentially, I’ve structured my workout to have opposing muscle groups when I can (with the exception of separating quads/hams into separate days, which I’m loving btw). Now my before my chest/back day, I have triceps/biceps. I used to have chest & triceps on the same day, which would involve doing triceps after my chest workout. Now that I’m doing triceps the day before, I feel like its definitely having an impact on my chest performance (I’m not stupid, I know my triceps are involved in my pressing movements). Still, it was something I wanted to experiment with the opposing muscle groups, and its something I’ve noticed. If anyone pays attention to these logs, maybe they can make a suggestion.

Flat Dumbbell Press
-7x85
-6x85
-6x85

Incline Dumbbell Press
-8x75
-7x75
-6x75 (down 1 rep from last week)

Flat Dumbbell Flyes
-8x45
-8x45
-8x45

Peck Deck (Substituting for cable flyes since all 3 cable sets were busy)
-8@130
-8@120
-8@120

Wide Grip Pullups
-8@BW + 30
-7@BW + 30
-6@BW + 30

Close Grip Underhand Pullups
-6@BW + 10 (used a dumbbell instead of a chain… plates on the chain hit the frame when I do these)
-6@BW (hands are killing me… callouses are getting gnarly now)
-6@BW

Deadlifts (meant to do these before my back workout)
-5@135
-3@185
-3@225
-1@275
-1@295 (had to start using straps… callous has torn into the raw skin on my palm. no good.)
-1@325 PR (it was strapped… but still, a record)
-4@225 (would have liked to do 2 sets of this at 5 reps each, but hands are just toast now)

Seated Cable Row
-8@60
-8@60
-8@60 (these were super easy… bumping the weight +5 lbs next time)

Dumbbell Rows
-8@60
-8@60
-8@60 (likely will bump up to 65 lb dumbbells next time. if my hands can hold them. i really dont want to strap dumbbells for rows lol)

For the record, all weights are in lbs… Some things might have double pulleys or single pulleys, I’m not going to do the math or keep track of it here for this log. I just write down what the stack says or what I have added up on a bar. For example, the seated cable rows I’m assuming are actually 120 lbs because it was weight set for each handle, but I used one handle attached to both cables. Just shit like that, but again, I’m not going to list all these things.

Was a good workout. My back is absolutely fried right now. I was a little disappointed with the chest part of the work out, but my chest is my favourite thing to train, so I’m not giving up on that any time soon. I know at this body weight last time, I was doing 90’s on flat 4-5 times for 3 sets, and 80’s on incline for 5-7 reps. I don’t think my chest is too far behind compared to then, but I do think other parts of my body are definitely stronger.

Cheers.

3

Tonight was not so great. This morning I woke up and I could feel something creepin’ up on me, namely my throat was beginning to feel a bit swollen. That’s my indicator I’m about to get sick. Great!

I felt pretty normal through out the day at work, ate my meals like normal yadah yadah yadah. Got prepped to go to the gym with my pre-workout stuff and felt great. I was ready to do this. I should also note that my back workout yesterday managed to do some serious damage (good damage that is)! My lower back was starting to tighten up through out the day and same with my lats. By the time I got to the gym, I could really feel the soreness in my back, but again, more just a tight feeling like my muscles telling me “don’t even think of using me today”.

I start my workout doing shoulders, which went decently well. I could feel my cold starting up a bit though, but it really didn’t affect my shoulder work out. By the time I had to do my front squats, first exercise in my quad-emphasized leg routine, when I got the bar up against my throat I could tell that my neck was definitely swollen. Probably some glands in there trying to start some sort of defense mechanism to save me. lol After doing one set of front squats, I have now learned a very important lesson. When I set up my next routine, I am never doing lower back anything the day before I have to front squat. My legs felt totally fine… I’m actually beginning to like front squats… but at the bottom I could hear my lower back just screaming at me lol Oh well. Lesson learned. Unfortunately, by the time I walked over to the leg press, its like someone had snapped their fingers and my cold was basically about to put me to bed. Fuck.

Anyway, I did what I could and figured I should get home to rest up. I’m praying its one of those mysterious 24 hour colds that will vanish tomorrow. Highly unlikely… but I’m allowed to wish too.

Standing Barbell Military Press
-8x115
-6x115
-4 + 2 x 115 (the 2 in in there were a bit of push pressing…)

Upright Row (using plates, not a bar… a bar kills my wrists doing these?)
-8x35
-8x35
-8x35

Reverse Flyes (face down on an incline bench)
-8x12.5
-8x12.5
-8x12.5 (likely want to stay at this weight one more week and ensure I can really hold the weight at the top)

I’s, T’s, Y’s
-3,3,3x25
-3,3,3x25
-3,3,5x22.5 (dropped on last set to keep my form)

Front Squats
-6@120
-6@120 (lower back is screaming at this point)
-6@120

(Also just wanted to point out that I’ve done as someone suggested and I warm up doing squats with the bar held above my head. I do two sets of these at 5-8 reps, and in between just the bar in a normal front squat for 5-8 reps. Helps loosen up my hips a bit I find. Even after doing these, my groin and hips feel kind of sore, but its definitely helped my front squat form)

Leg Press
-8x410
-6x500
-6x450 (for what its worth, usually this last set is a drop set. I can almost feel my legs grow by the next time I do this workout. I’ll do as many as I can up to 8 at my last weight, which has been 500 as of late, and then i’ll drop the outside plate off each side and repeat. So its usually like 500, 450, 360, 270, 180 where I try to crank out as many reps as I can at this weight. Any less than 180 and it’s a bit light. Wasn’t going to happen tonight.)

At this point, I usually would have done Hack Squats for 3x(6-8) followed by Quad Extensions with a drop set on the last set. I figured I’d just get some calves in and hurry home.

Horizontal Calf Machine (hold for 3 seconds while extended)
-12x180
-12x180
-12x180
-12x180
-12x180

This is also usually followed by 3-4 sets of seated calf raises. Again, not happening tonight. I’m hoping for health tomorrow, but if not, I gotta take the day off. Which really sucks because I missed 2 bicep/tricep days last week and that would mean missing it tomorrow.

Fingers crossed.

4

Ok. Won’t be hitting the gym tonight as I couldn’t even make it into work today. I figure I set myself up to get enough sleep last night, but I think I may have been mildly feverish so I was waking up a lot. Regardless, I woke up this morning and couldn’t even turn my head side to side or look up or down. My neck was quite swollen and it was nearly impossible to swallow my multi + fish oil too.

At this point though, I think after sleeping most of the day, drinking unreal amounts of water, and popping tons of multi’s (I wonder if that actually helped… I feel like it did? lol) I’m feeling much much better. My neck is less swollen and my throat is only slightly uncomfortable.

Now my concern is, assuming that I have recovered well enough from this “cold” by tomorrow:

  • Friday is usually my day off.
  • I already took today off and missed my bicep/tricep work out.
  • I missed both my scheduled bicep/tricep workouts last week, but got one in so far this week.
  • I have chest/back scheduled for Saturday.
  • Working out my triceps the day right before chest is survivable when I’m doing a dumbbell based chest routine, but for bar its going to be brutal…
  • I’d rather not miss 3 of 4 scheduled tricep workouts if I ca avoid it…

I’m thinking if I’m in decent shape tomorrow, I might just do a light tricep workout and continue with biceps as per usual. That way my tris aren’t completely neglected? Not sure if that’s even justified logic, but I never asked to get a cold. Oh well, that’s all assuming I’m in decent shape tomorrow.

Fingers crossed… again.

5

Forgot to post yesterdays workout:

Ok, so I felt like I was back at 95%. Awesome… No idea what that cold was that hit me, but it zapped me pretty good. Sleep + vitamins + water did the trick, so I’ll keep that in mind next time I start to feel a cold.

Decided to drop the triceps from the equation. I feel like my chest is severely lacking in terms of lifts, so I don’t want to ruin Saturdays workout by killing my tris. To make up for it, I decided I’d get an extra couple sets of grip/forearm stuff in there.

Straight Bar Curl (Standing) superset w/ Fat Grip Hammer Curls
-5x80 + 8x15
-5x80 + 8x15
-5x80 + 8x15
-5x80 + 8x15
-5x80 + 8x15 (might be time to bump the straight bar weight up… but I think pushing to 90 might mean some swinging which I don’t want. Maybe for a set or two to start I can try 90)

Fat Grip Hammer Curls superset w/ 1-Arm Machine Preacher Curls Dropsets
-8x20 + 3,3,3x65,55,45
-8x20 + 3,3,3x55,45,35
-8x20 + 3,3,3x45,35,25

I don’t know if that’s a totally weird exercise set up, but I made this up one day and love it. I like doing the hammer curls with fat grips immediately before to really get my forearms pumped and then it makes it seem like grabbing on to any handle after that is like grabbing a pencil. Makes the following sets feel powerful, and the weight on the hammer curls isn’t enough to zap my biceps. So, what I’ve found is it works my forearms AND makes me feel like I can kill the next set of biceps. I love it.

1-Arm Preacher Dumbbell Curls
-5x30
-5x30
-5x30 (last rep super slow on the way down to… well… destroy things)

Fat Grip Hammer Curls superset w/ Static Rope Holds
-8x20 + 47.5x20sec
-8x20 + 47.5x20sec
-8x20 + 47.5x20sec

Another strange combo? Yeah, likely. My second bicep day is usually a lot more forearm oriented anyway, but this little combo is great for a couple reasons. After doing the preacher dumbbell curls, my biceps are essentially fried. These hammer curls are, again, pretty light so its a nice forearm workout. THEN, because my biceps are so fried, I got some ideas from CT about some different exercises I never really considered. One of them was holding a bar up against some pins so you’re biceps are flexed, and its essentially just a static hold. That’s where the rope comes in… except because of the rope, its working your grip as well. Again, fries the forearms and lets me get a bit more bicep in there.

Now… to finish it off with some final grip/forearm work

Reverse Cable Curls superset w/ Fat Grip Dumbbell Holds
-8x17.5 + 40x10sec
-8x17.5 + 40x10sec
-8x17.5 + 40x10sec

Just to clarify, these reverse cable “curls” aren’t really curls at all. I don’t know what to call them. I don’t keep my elbow right at my side because I’m not trying to flex my bicep all that much during this. Instead, I remove my thumb completely from the grip, just using my fingers on the handle. Then I do a “reverse curl” but I allow my elbow to come up with it too (almost like a rowcurl. I just invented that). Anyway, I’m sure if someone sees me doing it in the gym they think I suck at reverse cable curls, but if they watched my forearms I’m sure they’d runaway crying.

Fat Grip Dumbbell Holds
-35x20sec
-35x20sec
-35x20sec

That concludes my bicep forearm workout. Forearms were so pumped after this I wasn’t even thinking about my biceps.

6

Todays workout I’m going to split into two because… I can! I’d rather do split days actually split into two separate training periods if I have the time. And I’m a university student on a co-op term with nothing better to do aside from eat and lift heavy shit, so… That’s what I’m going to do.

Chest was awesome. I actually beat my last bar workout so I’m psyched.

Flat Bench
-6 + 2x180 (re-racked for a second, squeezed out 2 more)
-6 + 1x180 (re-racked for a second, squeezed out 1 more)
-6 + 1x180 (re-racked for a second, squeezed out 1 more)

When I don’t have a spotter and I’m feelin’ a little unsafe, I have no problem with putting the bar down for a second, getting my grip and shit together, and then punching out a few more. If you think its a bitch move, then come spot me :slight_smile: please.

Incline Bench
-8x155
-8x155
-8x155 (BUMP the weight! + 5lbs)

Flat Dumbbell Flyes
-8x45
-8x45
-8x45 (Still sticking at this weight even though I hit the rep goal. I feel I should work on perfect form for these before adding more weight. I could go heavier, and just keep bringing my elbows in until I’m almost pressing the weight, which… would be dumb)

Machine Chest Press (3 sets 'til fail, 6 reps min or I need to drop the weight next time)
-12x140
-8x150
-6x150

Horizontal Cable Flyes (Not incline… not decline… standing up and cables come right in front of my chest)
-8x22.5
-8x22.5
-8x22.5 (different cable set… not sure what this translates to on the other machine, but it was just as hard)

Anyway, I’m happy about today. I got my incline bench up a bit more. For what its worth, I mentioned at the start of this log I was doing lower rep ranges for a while. So I was busting out 175-185 incline bench for 4 reps or so, and then doing guillotine presses for 165-175. I haven’t been around the 8 rep range for a while, so I’m glad this number is still climbing.

7

To catch up on the missed logs:

Saturday Back Workout…

Wide Grip Pullups
-8xBW + 30
-8xBW + 30
-6xBW + 30

Barbell Row
-8x140
-8x140
-8x140 (Easy… bumping the weight. Barbell rows aren’t something I ever liked doing, so their new in this routine. Getting used to the form)

Hammer Strength MTS Front Pulldown
-6x90
-6x90
-6x85 (This is a new exercise for me… I don’t want to have both my back days as similar so I’m replacing close-grip underhand pullups with this. Felt awesome at 85/side)

Chest Supported T-Bar (Close)
-8x95
-8x95 (Bumping the weight +5lbs)

Chest Supported T-Bar (Wide)
-8x90
-8x90 (Bumping the weight +5lbs)

Lat Pulldowns
-8x110 (Uh… don’t know why I did them at this weight. Oops.)
-8x120
-8x120 (Still too easy. Bump +5lbs next time)

Seated Cable Rows (Replacing a cable handle lat pulldown since all are busy)
-8x60
-8x60
-8x60 (Bump +5lbs next time)

8

Sunday Shoulders/Hams

Seated Dumbbell Shoulder Press
-7x60
-6x60
-6x60

Machine Shoulder Press
-7x100
-6x100
-6x100

Cable Shoulder Press
-7x90
-6x90
-6x90

Cable Shoulder Flyes
-8x40
-8x40
-8x40

(I’ve never seen anyone do this, but it feels awesome squeezing your traps and shoulders at the top. I like doing this as a transition to my trap-based exercises)

Smithed Shrugs
-7x205
-7x205
-7x205

“Trap Press”
-8x90
-8x90
-8x90

(Again… I doubt I made this up, but instead of always doing just shrugs, I tried out a pushing version of a trap exercise. Basically hold a bar above your head and shrug. It’s not heavy, but its a great feeling squeezing your traps hard at the top of the motion)

Legs…

Squats
-7x195
-6x195
-6x195

Seated Hamstring Curl (Dropsets)
-8,8,8 x 85,75,65
-8,8,8 x 85,75,65
-8,8,8 x 85,75,65 (Going to stay at this weight 1 more week)

Laying Hamstring Curls
-8,8,8 x 85,70,55
-8,8,8 x 85,70,55
-8,8,8 x 85,70,55 (Again, staying one more week

Skipping standing hamstring curl dropsets…

Horizontal Calf Machine
-12x180
-12x180
-12x180
-12x180

Had to skip seated calf raises… gym was closing.

9

Triceps

Dips
-8xBW + 60
-8xBW + 60
-8xBW + 60 (Bumping the weight +5lbs)

Skull Crushers
-8x75
-8x75
-8x75 (Decent form now. Can bump the weight +5lbs)

Rope Pulldown
-8x37.5
-7x37.5
-6x37.5 (Need to stay…)

2-Hand Cable Pulldowns
-8x52.5
-8x52.5
-8,8,8,8,8 x 52.5,45,37.5,32.5,27.5 (I hit all the reps, but my notes explicitly say to stay one more week. Done.)

Biceps

Barbell Curl
-6x70 (The 80lb bar is missing? I’ll go 10lbs lighter and do an extra rep on all sets)
-6x70
-6x70
-6x70
-6x70

Dumbbell Curls
-8x35
-8x35
-8x35

Fat Grip Hammer Curls superset w/ 1-Arm Machine Preacher Curls
-8x20 + 3,3,3x65,55,45
-8x20 + 3,3,3x55,45,35
-8x20 + 3,3,3x45,35,25

1-Arm Dumbbell Preacher Curls
-5x30
-5x30
-5x30 (Hit the target, which is 5 reps on this for me. Woo!)

Extra:

Leg Raises
-14
-14
-14

Fat Grip Dumbbell Holds
-20sec @ 40lbs
-15sec @ 40lbs
-15sec @ 40lbs

10

Tuesday’s Chest/Back Workout

Some notes from my log are:

  • “4-5 hours of sleep last night. Super restless for some reason so I’m pretty tired right now.”
  • “Did not take any stimulants for this workout (just beta alanine + creatine).”

Flat Dumbbell Press
-7x85
-7x85
-7x85 (Hardest rep I’ve ever done)

(That’s an improvement by 1 rep each on the last two sets!!)

Incline Dumbbell Press
-8x75
-7x75
-8x75 (Wtf! One more rep than the last set? I’ll take it!)

Flat Dumbbell Flyes
-8x45
-8x45
-8x45

Mid-Pulley Cable Flyes
-8x70
-8x70
-8x70 (This set of cables confuses me. 70lbs total I imagine…)

Back

Wide Grip Pullups
-8xBW + 30
-8xBW + 30
-8xBW + 30 (Stay here for one more week, then bump +5lbs)

Close-Grip Underhand Pullups
-8xBW
-8xBW
-8xBW (Last set did holds at the top for 1-2 seconds)

Seated Cable Rows
-8x65
-8x65
-8x65 (Met rep quota. Bump +2.5lbs next week)

Sue me. I skipped deadlifts today. I also skipped dumbbell rows. I’m way too tired… but I DID get some new rep records for my chest exercises, so not all is lost.

11

Wednesday, 2010-10-27

Shoulders

Standing Barbell Military
-8x115
-8x115
-7x115

Upright Rows (w/ Plate)
-8x35
-8x35
-8x35 (Aim for 9 reps next time. Bump to the 45 plate when I can do 12 reps every set)

Reverse Flyes
-8x15
-8x15
-8x15 (No 12.5’s left but I could do this weight. Stay at this weight for now)

I’s T’s Y’s
-3,3,3 x 25
-3,3,3 x 25
-3,3,4 x 25 (Improvement from last week where I could only do 22.5’s on last set)

Quad Dominant Legs

Front Squat
-8x120
-8x120
-8x120 (Killed this. Felt awesome. Maybe because I didn’t do deads yesterday?.. Bump + 5lbs)

Leg Press
-8x410
-8x500
-8,8,8,8,8x500,450,360,270,180 (Killed this dropset. I couldn’t move my legs after. I can finally bump those 25lb plates up to 45’s and aim for 6+ reps now. Wicked.)

Hack Squats
-8x260
-8x260
-8x260 (Met rep quota. Bump to 270… Hope for 6-7 reps)

Quad Extensions (individual leg machines were busy… so using the double one, and not doing any drop set)
-12x85
-10x85
-10x85

(My quads are so pumped at this point I have to waddle around. I probably look like a moron.)

Horizontal Calves (2 second hold at extension for each rep, stretch calves between sets by bringing toes up toward shins… obviously not touching because that would be fucked.)
-12x180
-12x180
-12x180
-12x180

Seated Calves (2 second hold at bottom)
-8x70
-8x70
-8x70

Beautiful workout today. Dominated my legs.

12

Thursday, 2010-10-27

Dips
-8xBW + 65
-8xBW + 65
-7xBW + 65 (So close…)

V-Grip Cable Pressdowns
-8x65
-8x65
-8x65 (Staying 1 more week for form)

1-Arm Rope Pulldowns
-7x25
-7x22.5
-8x20 (This is the weight I should have been using…)

2Hand Behind-The-Head Dumbbell superset w/ Dumbbell Kickbacks
-8x50 + 8x15
-8x55 + 8x15
-8x55 + 8x15 (Lots of swinging on the kickbacks… Need to stay with 55’s for the BTH dumbbell but work on kickbacks)

Biceps

Barbell Curl
-5x80
-5x80
-5x80
-5x80
-5x80

Fat Grip Hammer Curls superset w/ 1-Arm Machine Preachers
-8x20 + 3,3,3x65,55,45
-8x20 + 3,3,3x55,45,35
-8x20 + 3,3,3x45,35,25

1-Arm Dumbbell Preacher Curls
-5x30
-5x30
-5x30 (Might try going heavier on these for second arm day… maybe 35’s but aim for 4 sets of 3-4 reps until i can get up to 3 sets of 5)

Fat Grip Hammer Curls superset w/ Static Rope Holds
-8x20 + 47.5x20sec
-8x20 + 47.5x20sec
-8x20 + 47.5x20sec

Grip/Forearm Accessory

“Reverse Cable Curl/Row Dealio” superset w/ Fat Grip Dumbbell Holds
-8x17.5 + 40x15sec
-8x17.5 + 40x15sec
-8x17.5 + 40x15sec

13

Taking Saturday completely off… It’s Halloween weekend. I’m going to slack hard. Sorry.

14

Sunday, 2010-10-31

Today is going to be rough. I was drunk all weekend (I know, shame on me) but I won’t be drinking until New Years now. Gaining around the midsection is not where I want my weight.

Shoulders

Seated Dumbbell Press
-8x60
-6x60
-6x60

Machine Shoulder Press
-8x100
-6x100
-7x100 (Boom! 1 more rep)

Shoulder Flyes
-8x45
-8x45
-8x45 (Lot of pull on the biceps here… Stay at this weight for a bit)

Hamstrings

I’m skipping squats. At this point, I’m about dead.

Seated Hamstring Curls
-8x105
-8x105
-8x105 (I wasn’t down for drop setting any of these… So I went a bit heavier)

…
And that was all I could do for my hams. My legs were apparently a lot more sore than I figured from getting all crazy on the dance floor.

Horizontal Calf Press
-12x180
-12x180
-12x180

What a write off. Oh well. Was expected for being a waste case.

15

Monday, 2010-11-01

Back at it. Here we go!

Triceps

Dips
-8xBW + 65
-8xBW + 65
-8xBW + 65 (Absolutely killed these. Bumping + 5lbs)

Skull Crushers
-8x80
-6x80 (Failed on 7th rep… and yes, my face is still in one piece)
-6x80

Rope Pulldowns
-8x37.5
-8x37.5
-8x37.5 (Need to stay 1 more week for form)

2-Hand Cable Pulldowns
-8x52.5
-8x52.5
-8,8,8,8,8 x 52.5,45,37.5,30,27.5 (Killer dropset… Can bump 2.5 lbs and aim for 6+ reps)

Biceps

EZ Curl (Going to switch arm day 1 to have less emphasis on forearms)
-5x85
-5x85
-5x85
-5x85
-5x85 (Stay one more week to get used to EZ curls)

Dumbbell Curls
-8x35
-8x35
-8x35 (These are still terribly hard after my bar curls…)

Fat Grip Hammer Curls superset w/ 1-Arm Machine Preacher Curls
-8x20 + 3,3,3x65,55,45
-8x20 + 3,3,3x55,45,35
-8x20 + 3,3,3x45,35,25

1-Arm Dumbbell Preacher Curls
-5x30
-5x30
-5x30

16

Tuesday, 2010-11-02

Chest

Flat Dumbbell Press
-8x85 (Here we go!!)
-7x85 (So close…)
-6x85 (Lost my steam. Damn it!)

Incline Dumbbell Press
-8x75
-8x75 (1 more rep than last week!)
-7x75 (last week I had 8 here… so, no improvement overall)

Flay Dumbbell Flyes
-8x45
-8x45
-8x45

Cable Flyes
-8x70
-8x70
-8x70

Back

Deadlifts
-5x135
-5x135
-3x185
-3x225 (Done warmup…)
-1x275
-1x315 (failed on first attempt, then pulled a shitty ass rep)
-1x330 (New PR with straps!! Needed straps because my hands are absolutely F’ed)
-5x225 (Straps off)
-5x225 (Straps off)

Weighted Widegrip Pullups (All strapped…)
-8xBW + 30
-8xBW + 30
-8xBW + 30

Close Grip Underhand Pullups (No straps)
-8xBW
-8xBW

  • Was getting late… skipped last set…

Seated Rows
-8x65
-8x65 (Strapped in…)
-8x65 (Strapped in. Strapping really let me feel it in my back. Oh baby!)

Dummbell Rows
-8x60 (Strapped)
-8x60 (Strapped)

  • Late now… forget this set.

I know I used straps a lot tonight, but my hands are literally coming apart. It really killed my back though, so mission accomplished.

17

Wednesday, 2010-11-03

Alright, today is a special day. I weight in at 153 today, which is one pound heavier than I’ve ever been (on my record at least… which should be pretty accurate lol). I’m proud of this, and compared to my last “bulk” I’m one pound ahead of where I finished before and I did it in a month less. The other great part is I’ve gained less fat while doing so. My jeans before were tight on my legs, but they didn’t even fit my waist. Now, the same jeans are tight on my legs once again, but not so tight on my waist. I also don’t feel like a fat ass either, which is a big part of it for me. I still want to gain another 12 pounds before I want to gauge how much more/less I want to weigh… 165 was the target by next summer, so thats where I’m aiming. Lifts are still going up (except for ONE today, but hey, that’s allowed every now and then) and at this point I’m almost upset I didn’t take before pictures. Oh well, I know my “after” is going to blow my mind, so I’m going to keep on fighting the good fight.

Shoulders

Standing Barbell Military Press
-8x115
-8x115
-6x115 (Last rep was a push press… This is the one lift that was a little worse than last week. Although, my traps and upper back are fried from yesterday, more-so than usual I noticed. Not making excuses, I’m going to dummy this exercise next week)

Upright Plate Rows
-9x35
-9x35
-9x35 (Thinking I’m going to switch this for face pulls. Upright rows just feel like a waste)

Reverse Flyes (on incline bench)
-8x15
-8x15
-8x15 (Going to work on holding 1-2 seconds at top)

I’s T’s Y’s
-4,4,4x25
-4,4,4x25
-4,4,4x25 (“Doin’ Work!” is the comment in my log. Felt great)

Quads

Front Squats
-6x125
-7x125
-8x125 (Every set I told myself I could do more… and I could. Now I know for next week I can punish 125 8 times every set I bet)

Leg Press
-8x450
-6x540
-6,6,6,8,10 x 540,450,360,270,180 (Quite the drop set. Legs were jello and buckets of sweat began pouring. Awesome!)

Hack Squats
-8x270
-8x270
-8x270 (Still owning these. Need to bump the weight again next week)

Quad Extensions
-8x60
-8x60

  • Had one more set, but I’m running out of steam now.

Horizontal Calves
-12x180
-12x180 (At this point I knew I was about done. So I decided to do 5 second holds every extension and contraction.)
-12x180 (Same as above for holding. Calves ready to burst now)

Called it a day early. I’m tired, and I’m not going to drive myself into the ground and have some shitty sets. Just listening to the good ol’ body, and I had a great workout thus far.

18

Thursday, 2010-11-04

Dips
-8xBW + 70
-7xBW + 70
-6xBW + 70 (Finally… hard weight!)

V-Handle Cable Pressdowns
-8x65
-8x65
-8x65 (Stay 1 week for elbow form)

1-Arm Rope Pulldowns
-8x20
-8x20
-8x20 (Same… stay 1 week for elbow form)

2Hand Behind-The-Head Dumbbell superset w/ Tricep Kickbacks
-8x55 + 8x15
-8x55 + 8x15
-8x55 + 8x15 (Bump to a 60 lb dumbbell… still big swings on the kickbacks)

Barbell Curls
-6x80
-6x80
-6x80
-6x80
-6x80 (Possibly bump to 90 for 4-5 reps… with a minor swing?!)

Fat Grip Hammer Curls superset w/ 1-Arm Machined Preacher Curls
-8x20 + 3,3,3x65,55,45
-8x20 + 3,3,3x55,45,35
-8x20 + 3,3,3x45,35,25

1-Arm Dumbbell Preacher Curls
-4x35
-4x35
-5x30
-5x30 (The 35’s were damn hard. I used the smaller shittier preacher stand though… No excused I suppose!)

19

Missed Saturday because I was napping… overslept my alarm by an hour and then realized the gym near my real home closed an hour earlier than I thought. -2 hours meant that I lost my workout. lol Worst day ever.

20

Sunday, 2010-11-07

Seated Dumbbell Press
-8x60
-8x60
-8x60 (I did it! Bump to 65’s)

Machine Shoulder Press
-8x100
-6 + 1x100 (Had to stop and try to squeeze an extra rep after)
-6x100 (Last two sets were absolutely killer

Cable Shoulder Press
-8x90
-6x90
-6x90 (Last two sets were very shaky. Need to work on form with this weight)

Cable Shoulder Flyes
-8x45
-8x45
-8x45 (Stay 1 more week. Maybe aim for 10 reps a set before bumping to keep it realistic)

Smithed Shrugs
-8x205
-8x205
-8x205 (Bump this weight)

Trap Press
-8x90
-8x90
-8x90 (Aim for 10 reps/set before bumping)

Squats
-8x195
-8x195
-8x195 (Bump to 200!)

Seated Hamstring Curls
-9,8,8 x 85,76,65 (oops! did an extra rep at the beginning)
-8,8,8 x 85,76,65
-8,8,8 x 85,76,65

Laying Hamstring Curls
-8,8,8 x 85,70,55
-8,8,8 x 85,70,55
-8,8,8 x 85,70,55 (These were all very very hard. I couldn’t lift my knees up in front of me after this)

Standing Hamstring Curls
-6x55
-8x45
-6x45 (Bit of swinging on all sets… Legs are obliterated. Very nice.)

Horizontal Calves
-12x180
-12x180
-12x180
-12x180

Seated Calves
-8x70
-12x60
-12x60 (Last two sets really emphasized the hold at the bottom of the motion)