Cre-Tate-ing Strength, Size and Shredded

Training Training Logs
41

Wednesday - Chest/Bi’s - High Volume/Low Intensity

A. BB Bench Press
12 x 185lbs
11 x 185lbs
10 x 185lbs
7 x 185lbs + 5 x 155lbs

I’m going to stick with 185 for now even though I didn’t get 4 sets of 185. My goal will be to get all 48 reps at 185.

B. Incline DB Bench Press
15 x 70lbs
12 x 70lbs
14 x 65lbs

My endurance sucks when it comes to pressing. I was totally gassed after these.

C. Decline HS Iso Machine Press
15 x 50/side
15 x 60/side
15 x 55/side

Really squeezed each rep.

D. Cable X’s - Pulled Low
15 x 60
15 x 55
15 x 55

E. Wide Grip Pushups
14/12/14

F. Standing BB Curl
3 x 15 x 60lbs

G. Standing DB Curl
12 x 25lbs
2 x 15 x 30lbs

H. Seated DB Hammer Curls
10 x 25lbs
2 x 12 x 25lbs

Finished up with 3 sets of Bent Over Laterals ,some aggressive stretch and 20 minutes of the bike.

Wiped!

42

Friday - Back/Tri’s - LV/HI

A. Chest Supported WG Row
Worked up to 2 heavy sets of 3.
3 x 180lbs
2 x 180lbs**
**Didn’t count the 3rd rep as I cheated a fair bit.

B. Iso HS Low Row
Worked up to 2 sets of 3 @ 205/side

C. CG Pin Press
Worked up to 2 heavy sets of 3.
2 sets of 3 reps at 205/215

I tried 225 before 205 and only got 1. Decided to just work at 205 and that was very easy, so I went up to 215 and got all 3 reps.

Finished up with some face pulls. Need to include stretching again.

Saturday - Shoulders - MV/MI

A. DB Shrugs
8 x 90lbs
8 x 100lbs
8 x 100lbs

B. DB Laterals
10 x 35lbs
10 x 35 lbs
9 x 35lbs

C. Rear DB Laterals
12 x 20lbs
10 x 25lbs
10 x 25lbs

Performed the Rear DB Laterals with my head against an incline bench.

Very easy workout. Not my favourite.

43

Monday - Legs - HV/LI

Let me preface this by saying, if you plan on doing lots of volume for legs, you best eat enough during the day.

That is something I had to learn the hard way last night.

A. Hack Squats
15 x 90lbs/side
15 x 115lbs/side
15 x 135lbs/side
13 x 145lbs/side
**Added another 7 reps at 145/side for fun?

B. BB Lunges
13 x 95lbs - dynamic
2 x 12 x 95lbs - static

There was no way I was going to be able to do 4 sets of 15 reps. By the end of the third set I was feeling pretty nauseous.

C. Leg Press

I decided to swap (permanently) Side Lunges for 20 rep Leg Press.

3 x 20 x 270lbs + sled.

Still was feeling pretty sick after this. Next time I will increase the weight to 360 + sled.

D. Leg Extensions
10 x 135lbs
10 x 150lbs
12 x 150lbs

At this point I was pretty pale so I decided in the interest of making it home, I’d call it a leg workout.

Finished up with some Rear Delt work (light and easy) and did 12 minutes of LI on a Bike and went home.

44

So how much does the sled weigh? I’m doing leg presses tonight and have no idea. I have also never used the leg press so I’ve no doubt I’ll be looking like a huge tool until I get it figured out.

I’m glad I brought extra food with me.

45

Since I’m obviously stalking Ouro, I checked your log out. Good shit dude. Thanks for sharing.

Already going to be a pain in the ass…looks like you could force your elbows forward more and possibly have more “strength” in the squat because of it…

46

[quote]ouroboro_s wrote:
So how much does the sled weigh? I’m doing leg presses tonight and have no idea. I have also never used the leg press so I’ve no doubt I’ll be looking like a huge tool until I get it figured out.

I’m glad I brought extra food with me.[/quote]

My guess is between 60-80lbs but I don’t know for sure.

The food should help. I went to the washroom between leg press and extensions because I felt like I was going to puke.

Thankfully I didn’t but it was extremely difficult getting my post workout shake down.

47

[quote]
Already going to be a pain in the ass…looks like you could force your elbows forward more and possibly have more “strength” in the squat because of it…[/quote]

Thanks.

I definitely “folded” a bit after the 405. I’ll keep the mental cue in mind next time I do a MV/MI Leg session which includes Box Squats.

48

[quote]ddot76 wrote:

Already going to be a pain in the ass…looks like you could force your elbows forward more and possibly have more “strength” in the squat because of it…

Thanks.

I definitely “folded” a bit after the 405. I’ll keep the mental cue in mind next time I do a MV/MI Leg session which includes Box Squats.[/quote]

You probably already saw that, but just in case you didn’t I mentioned it.

I hope it helps. I’ll be checking this thread out from time to time, it is interesting. I seem to like you Northerners…

49

Tuesday - Chest/Bi’s - LV/HI

A. Bench Press

Worked my way up to 2 Heavy Sets of 3 reps.

3 x 225
3 x 235 w/ spot through sticking point (which is 2-3" off chest)

Work up was:
10 x 135
6 x 155
5 x 185
3 x 205

I am getting pretty discouraged about my lacklustre bench. It seems the more I BB Bench, the worse it gets.

B. Incline DB Press

2 sets of 4 reps @ 90lbs

Work up was:
5 x 60lbs
5 x 70lbs
5 x 80lbs

C. Standing BB Curl

2 sets of 5 reps @ 100lbs

Work up was:

5 x 50/60/70/80/90lbs

This session certainly wasn’t the most uplifting, which makes three unspectacular sessions in a row.

I was pretty pumped to go last night prior to getting home from work. Unfortunately my mood was severely deflated prior to getting to the gym, which I am partially blaming for my lack of enthusiasm at the gym yesterday.

50

Thursday - Back/Bi’s - MV/MI

A. Bent Over BB Rows (Pronated Grip)
8 x 185lbs
2 x 8 x 195lbs

I tried to be as perpendicular to the floor as possible. I’d say I was between 60-80 degrees.

B. CG Chins - to failure
3 sets. 7/6/5. All done simply using bodyweight (195lbs)

C. CG Pull downs
8 x 160
8 x 170
8 x 165

D. Decline CG Bench Press
2 x 8 x 185lbs
6 x 195lbs + 10 x 135lbs

E. Overhead DB Extension
12 x 80lbs
2 x 12 x 85lbs

Finished up with some UG Machine Pulldowns w/ Rope Pressdowns.

Pretty decent session, but improvements can be made.

51

[quote]ddot76 wrote:
This session certainly wasn’t the most uplifting, which makes three unspectacular sessions in a row.
[/quote]

Maybe you’re getting your period. I find I have shitty sessions around that time. It’s okay, soon enough you’ll be ovulating and your strength (and sex drive) will be right back up where it was.

52

[quote]Court wrote:
ddot76 wrote:
This session certainly wasn’t the most uplifting, which makes three unspectacular sessions in a row.

Maybe you’re getting your period. I find I have shitty sessions around that time. It’s okay, soon enough you’ll be ovulating and your strength (and sex drive) will be right back up where it was.[/quote]

That explains why I am thinking so illogically and can’t make it to the gym on time. And my driving sucks.

53

[quote]ddot76 wrote:
Court wrote:
ddot76 wrote:
This session certainly wasn’t the most uplifting, which makes three unspectacular sessions in a row.

Maybe you’re getting your period. I find I have shitty sessions around that time. It’s okay, soon enough you’ll be ovulating and your strength (and sex drive) will be right back up where it was.

That explains why I am thinking so illogically and can’t make it to the gym on time. And my driving sucks.[/quote]

That’s actually kind of funny.

54

[quote]ouroboro_s wrote:
ddot76 wrote:
Court wrote:
ddot76 wrote:
This session certainly wasn’t the most uplifting, which makes three unspectacular sessions in a row.

Maybe you’re getting your period. I find I have shitty sessions around that time. It’s okay, soon enough you’ll be ovulating and your strength (and sex drive) will be right back up where it was.

That explains why I am thinking so illogically and can’t make it to the gym on time. And my driving sucks.

That’s actually kind of funny.[/quote]

Yeah. Court didn’t think so.

55

Weekend Update

Friday -Shoulders - HV/LI

A. BB Shrugs
15 x 135/155/175/175

Not my favourite exercise, so next HV/LI I am going to switch to Smith Machine Front Presses.

B. Standing DB Laterals
15 x 20/25/25/25

For my last 2 sets I had to use the rest/pause technique at around 12 and 13 reps.

C. Seated DB Front Raises
15 x 17.5/20/20/20

I should be able to move this up to 22.5lb DB’s.

D. Reverse Pec Deck Flyes
3 x 10 x 135

A decent shoulder workout, but would have been better if I started with a pressing movement. I’ve been cautious about how much pressing I am doing given my shoulder issue and the amount of benching and tricep work I am doing but I think SM Presses will OK for HV/LI day as long as I don’t crank the weight up.

Saturday - Legs/Lower Back - LV/HI

Saturday was to be an off day but I had a massage appt on Sunday, so a LV/HI day would be perfect right before that appointment.

A. Deadlifts (Conventional)
10 x 135/225lbs
6 x 275lbs
5 x 315lbs
3 x 365lbs
3 x 405lbs
3 x 415lbs
2 x 425lbs

B. GHR’s (from Lat Pulldown to Bench)
3 sets of 10reps

Deads were great. I think I could have easily pulled 455/465 for 1 if that was my goal. Alas it wasn’t, so I smacked out 2 heavy sets at 415 and 425.

My massage appt on Sunday was cancelled, and I assembled a new BBQ Sunday afternoon, which means my low back is fried.

I’ll be using the heating pad tonight to loosen it up.

56

[quote]ddot76 wrote:

My massage appt on Sunday was cancelled, and I assembled a new BBQ Sunday afternoon, which means my low back is fried.

I’ll be using the heating pad tonight to loosen it up.

[/quote]

How did you feel after assembling the barbecue other than a sore back? I did it once years ago with a 2 month old baby supervising me. Never again. Way too many parts.

57

[quote]ouroboro_s wrote:
ddot76 wrote:

My massage appt on Sunday was cancelled, and I assembled a new BBQ Sunday afternoon, which means my low back is fried.

I’ll be using the heating pad tonight to loosen it up.

How did you feel after assembling the barbecue other than a sore back? I did it once years ago with a 2 month old baby supervising me. Never again. Way too many parts.[/quote]

Besides the back, I was just wiped to be honest. It was a mentally exhausting day. :slight_smile:

This bbq wasn’t too bad to put together. It’s ginormous, so I can’t wait to try it out tonight. Lots of steak, chicken and lamb to cook.

It was a good w/e to buy one though. Home Depot had 20% off BBQ’s, plus ours had a scratch on the lid, so I returned that and got another $50 off. All in all, we bought a $600 for $425.

58

[quote]ddot76 wrote:
It was a good w/e to buy one though. Home Depot had 20% off BBQ’s, plus ours had a scratch on the lid, so I returned that and got another $50 off. All in all, we bought a $600 for $425.[/quote]

Court would like to point out some basic math:

20% off $600 = $120 off.
An additional $50 off = $170 total off.
$600-$170 = $430

$430 > $425.

So are you a liar or just bad at math :stuck_out_tongue:

59

[quote]Court wrote:
ddot76 wrote:
It was a good w/e to buy one though. Home Depot had 20% off BBQ’s, plus ours had a scratch on the lid, so I returned that and got another $50 off. All in all, we bought a $600 for $425.

Court would like to point out some basic math:

20% off $600 = $120 off.
An additional $50 off = $170 total off.
$600-$170 = $430

$430 > $425.

So are you a liar or just bad at math :P[/quote]

I’m not bad at math, Home Depot is.

They refunded the whole thing, then removed the $50 before tax which worked out to an added savings of $57, which means it was more like $423, but thanks for playing. Better luck next year.

60

Monday - Chest/Bi’s - MV/MI

Woohoo! Monday night Chest workout. This was going to be fun. I almost NEVER train chest on Bench night. Thankfully my session didn’t call for any flat bb benching.

A. NG Flat DB Bench
10 x 70lb
10 x 75lb
8 x 85lb
9 x 85lbs

B. HS Incline
9 x 100lbs/side
9 x 100lbs/side
11 x 90lbs/side.

It’s 95lbs/side next time. It was weird how the 8th and 9th rep at 100lbs was difficult but I probably could’ve squeeze 13 or 14 reps with 90lbs.

C. Cable X - Pulled Low to High
3 sets of 10 @ 50

Really focused on squeezing the chest as I rarely do cable X’s now.

D. Incline DB Flyes
12 x 30lbs
10 x 35lbs
8 x 35lbs

Really stretched these at the bottom.

E. Incline DB Curls
3 x 10 x 35lbs

Last set was 11 reps but was a rest-pause set at 8 and then 3.

F. Preacher Curls - Standing using BB
10 x 70lbs
5 x 80lbs ** thought 70 was too easy but 80 was way too heavy to get 8 at that point of the game
8 x 70lbs

Felt pretty good walking out of that session.