So much volume. How are the joints holding up ?
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So far, so good! Happy to report I don’t use any supportive gear like belts, straps, wraps or sleeves! I do realize I made a mistake in the log, I wrote 8 sets on every exercise, but Atlantis Lateral, Reverse Fly and Shrug were only 6 sets. I train very instinctively at this point, so I dictate my volume and the weight I use on how that exercise is feeling that day. I push for more weight over time, but won’t force it if it isn’t there. My exercise selection is also instinctive based on how I’m feeling. I haven’t needed any extra rest days so far, but I’m not afraid to take one if I really feel like I need it. Years and years down the road, who knows how I’ll be doing, but I’ll make adjustments as needed!
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Quads and chest today. The Smith Sissy Squats were one hell of a way to start things off today! My quads were pumped to high heaven and then things got even crazier after Leg Press and leg extensions! Chest really went well too. Worked dips back in for the first time in a while. Added a bit of weight to bench and need to add some to incline dumbbell. Good weight last week, but was a bit on the light side this week. Definitely going to bump up to the 70s next week. Would’ve squeezed one more exercise in if I had more time but had to get back home for a call, so I only had about an hour to train today. All in all, a fantastic workout and a phenomenal pump! Jazzed up about Back and hams tomorrow!
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Nothing warms my heart like a pen and paper journal.
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A true, honest to goodness Training log! It’s a joy to write these! It’s fun looking back on workouts in journals from years ago!
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His writing warms your heart, my writing would offend your eyes.
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Today was a super busy day. Had to fit my session in after my calls before I had to pick up my wife from work. Had less than an hour to fit it in, so exercise selection was a little minimized and just went with more sets per exercise to save time. After getting home and making my post workout smoothie (which I made to-go today), we took a quick trip to the beach before my last calls of the day! So just a great day! Great lift, great day!
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Shoulders and arms today! Fairly by the numbers to what this session has looked like for me since April or so. That’s pretty much the case with every session although quads are hams now paired with chest and Back respectively. I have certainly taken great enjoyment in the flexibility of this style of training as well as the brutal difficulty. This has been such a fun way to train, I feel like it’s really breathed new life into me in 2025. 2024, looking back was basically just a year of maintenance, staying in one spot, so it feels so nice to have taken such strides this year. I want to remain ambitious and continue to strive for new ground!
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Seriously Back to business today. Gave myself more time for the session today, which is perfect. I hate that I’ve cut it short the last few times. Got some of the true classics in today. Squat, incline barbell, flat dumbbell press, flys. I really pushed myself like crazy today. I just felt like I had something to prove to myself. Really happy with the effort I showed up with today. I think I’ve been slightly under hydrated the last few days, so I really need to rectify that. Big chicken and rice meal for dinner tonight!
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Amazing lift today. Truly emptied the tank on this one! I was a sweaty beast by the end of it all. I recorded a lot of my first sets from my lifts today to review my form and disappointingly realized I only did 8-9 reps on several of them. I guess I suck at counting mid-set. Good note for the future I guess. I’m usually just so focused on the feel in the muscle that the counting is really secondary.
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Was absolutely ready to bring it today and made more of a conscious effort to get my rep count correct! Definitely made the sets a little longer and made everything more challenging! I can definitely foresee the weights needing to come down on a number of exercises! Which is fine to me as the weights I pick are mostly instinctive on a given day. The pursuit of perfect rep execution/exercise execution definitely calls for an ego check and I certainly am trying to lift without ego and with a true focus on the target muscles. I’m just trying to continue to supercharge my sessions and elevate things to higher and higher heights! Arm pump was simply astonishing when it was all said and done. Veins just crawling all over the place!
Pardon the sweat on the page! I was getting after it!
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Absolutely annihilated quads and chest today! I was in absolute agony for every set of quads after about Set 5 of the Smith sissy hacks! The pump was just so intense and I’ve been paying closer attention on my counting, so the intensity has definitely been cranked up a notch!! All of the chest work was feeling great, although I definitely ran out of steam on the last few sets of dumbbell incline (probably just need to go a little lighter since I actually know how to count to 12 now). Everything was fantastic after that and I was a little smarter about weight selection as well. Excited to finish this week out strong and enjoy another beach day on Saturday!
Contemplating updating my avatar to a picture from my show, but I know that may be jarring for some!
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I had a truly immense and intense, hardcore back and Hamstring day today! Copied some of the exercise selection and form cues from a video of IFBB pro Robin Strand and his coach Eric Seifert. Everything felt really good! Doing two unilateral movements back to back was brutally difficult! I was sweating like a mad dog after that and it just didn’t stop after that, especially getting into the Hamstring work which really had me gassed! Beach day and shoulders and arms set for tomorrow! If that isn’t a proper tribute to the Hulkster, I don’t know what is!
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Shoulders and arms after a day at the beach! It was a beautiful day out in the sun, got a little bit of color and had a ton of fun with family! Grabbed a cotton candy milkshake on the way back home before I caught an absolutely gnarly pump. Capped the day off with a steak and a baked potato!
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My quads were absolutely getting DESTROYED to finish today’s workout. I brought the ramps back for squats and it had so much extra tension on my quads! I was dying! Was about a rep away from failure on the last set of squats, I was smoked! I just didn’t quite have the energy that I normally do, I’ve just gotten so efficient at targeting and destroying a muscle, it’s insane! Same story once I got to chest. I made the right call to drop the weight on dumbbell bench as I was failing way too early before. My chest was basically destroyed by the time I got through dips, but I powered through some intense but feel-good sets on Machine Press and Cable Crossover, which just further amplified an already preposterous pump!
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Another highly intense Back and Hamstring day! Hammered hamstrings extra hard today. Was just really connecting extremely well with them, like how I was with quads yesterday. I credit a lot of those to improved focus on hip internal rotation the last few weeks. Underhand chin-ups to start the session really had my lats hammered from the jump and then I just further pumped them to the extreme!
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What can I say? Another beautiful day at the office hitting shoulders and arms!! Hard to have a bad day when you’ve got an arm pump!! In fact, I thought it would be fun to take measurements pre and post pump to display my scientific findings!
Pre-workout:
Post workout:
Nearly an inch gained! From 18” to almost 19”! They say the pump is like looking into the future! Future is looking bright! Hope everyone has a great workout today and enjoys their Wednesday!
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Quads and chest! I legitimately love this workout! I slept like crap last night so I also only did 4 chest exercises and only did 6 sets of bench and did my 8 sets on decline cable press. The pump was still absolutely voluminous! I wish I wasn’t so tired, but I was too busy to take a nap. Power through! I just need to get to bed at a better time tonight and I think we’ll be good tomorrow, which will be a rest day anyway. Just have a couple of calls but should otherwise, hopefully be laid back. Had a rare “non clean” Meal today from A&W! Double Teen burger, no tomato, medium fry, medium diet root beer. Fantasy football draft this weekend as well as a back and Hamstring day and a shoulder and arm day on deck!
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The one healthy component you could have had!
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Damn. Just… Damn.
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