Legs
Seated Leg Curl
115 5x8
Leg extensions
170 4x15
Hack Squats
Plate and a quarter per side 5x10
Hypers, super slow negatives
3x15
Leg Press
300 5x15
Seated calf raise
2 plates 5x15
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Looks a lot like bodybuilding ?? Good session.
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It is! Total bro split, I used to run. Gonna change my log title later, it’s meshing way better with my busy school schedule to be able to escape for the tiny bit of time I get each day and train the way I want to.
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I think it’s an understated benefit of the bro split that it’s easy to adapt if life gets in the way - as long as you bomb that bodypart, you did the right thing.
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Chest and Calves
Incline Bench
185 5x8
Crossovers
10 on the stack 4x12
Slight decline DB bench (slid a plate under the foot side of a flat bench)
75s 5x8
Tried to do the John Meadows reverse shrugs for the serratus but as soon as I got up into a dip position with the arms locked out my triceps cramped 
So finished with 3 sets of pec deck to failure - have been doing these workouts with my wife recently and having a training partner is great for stuff like this - pumped out reps where she would use the backs of her hands as a bit of extra resistance when the handles were close together, overloading the squeeze, and when I failed at that and couldn’t do anymore she would assist the squeeze and let go for a slow negative, until I couldn’t safely resist the negative. 3 rounds of that and I was toast.
Standing Calf Raise, 4 second eccentric, 2 second pause at the bottom
140 5x10
3 Likes
Back
Not much time today. Had to write 2 essays for school after working 12 hours and not much sleep.
Pulldowns
16 on the stack (20 max) 3x8, last set 12 for 1x8 with 5 second negatives
Plate loaded Pullover machine
4 plates total 4x15
Cable rows
12 on the stack 4x10
Wide, elbows flared, chest supported rows, targeting rhomboids
2 plates 3xfailure, last set past failure - when I failed, wife would assist me with positives and let go while I resisted negatives. No idea how many reps.
One arm cable preachers
3x failure each arm, last set used other arm to assist positives
Alternating hammer curls, no body English, pause at full contraction
40s 3x12 (6 each arm), last set 30s 3x20 (10 each arm)
3 Likes
I have to say, my strength work has profoundly increased the efficacy of this hypertrophy work. My MMC is the best it’s ever been, I can lift heavier weights for more reps, I can push through pain that used to make me give up, and my control and form is 
.
It was nearly half a year of thrashing myself - I like the idea of rotating different training styles in, a la CT’s 4 seasons. Strength, then strength with an emphasis on conditioning, then hypertrophy. The shape of my muscles is just plain different, and people seem to be noticing - I’ve had 3 different very-good-looking girls strike up conversations with me in just the past month, all of which I’ve cut off rather abruptly due to being married, and a few of the big guys at my gym have commented on my size.
Unfortunately, I ultimately decided to rain check on going full steam with the leaning out, because building has been so effective and because school has added a TON of stress which does not mesh well with restricting food. Not that I mind continuing my growth, but Im well aware that a lot of my “size” is probably fluff, though my shoulders are pretty vascular ATM. As a side note, I think BTM re-wired my brain, because losing weight used to be an involuntary process and now I involuntarily scarf down a pound of meat and end up finishing my wife’s dinner too 
Sorry for the stream of consciousness y’all, just writing down some thoughts here.
15 Likes
I prefer these way more than just sets, reps and weight. I imagine most “readers” of training logs feel the same. Great to get into the headspace.
Periodization wins again! We call it so many different things (leaders and anchors, blast and cruise, etc), but it’s all the same stuff. Training different things at different times makes us better. You’ve absolutely put in the work to be able to enjoy the benefits.
That brain re-wire is no joke. You do this long enough and you scope of “normal” gets so out of whack. My wife STILL remembers the first time I made her a peanut butter sandwich in college when she told me she was hungry: apparently a 4" thick sandwich ISN’T normal. I actually have to call her over to evaluate portion sizes whenever I’m cooking for other people.
4 Likes
How do we take this and print it in the brains for all newbies in this site. Great discussion guys loving reading the thought puking going on in here.
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I look at it from the “progress is progress is progress”-perspective. I think talking and interacting with newbies is important, and that there’ll never be a text that’s well-written enough on it’s own that doesn’t at least emulate a dialogue to teach these things.
I was watching some chefs cook together, and they were picking up on nuances in how they did different things, one of them gave the parable that “We learn how to cook the way bears fucking learn how to eat: by watching other bears” (paraphrase, but the cussing was there). In a sense, I imagine this can be said to be true for a lot of things, strength included.
Looking back at my own training, I come from a country where strength isn’t a premium (our sports culture doesn’t value size and strength á la NFL/NHL/rugby/…) so rarely if ever was I surrounded with anyone big and/or strong. I should’ve used the community better when I joined rather than being stuck up in my own head but I’m a person that usually must forge my own way.
I completely lost my thought here but, talking and interacting == probably good and mandatory
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I captured this exchange and posted it on my log if anyone wants to enjoy it,
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What are these 4 seasons you speak of mate
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Come friend let us be “bulk all this year and next year” brothers.
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I think CT officially wrote about it on his ThibArmy site. It’s basically training in different ways based on the weather.
Winter - strength/hypertrophy and bulk
Spring - hypertrophy and cut if needed
Summer - outdoor workouts
Fall - something else
There’s no rules about what you have to do. It’s just a good way to change your training a bit and stay healthy and well rounded.
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@ChongLordUno @Frank_C is correct. It’s, regrettably, an incomplete article series but the published bits are an interesting read.
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I am fairly certain @ChongLordUno was making a joke about living in an area that doesn’t have 4 seasons.
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That was my interpretation, having lived in the UK and experiencing what felt like a year of grey skies and rain. I recall you saying you lived in San Diego, aka 70 degrees year round, so maybe it’s only obvious to those of us who have experienced that, haha
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This is accurate - 365 days of grey.
364 days, you forgot about summer. That was a good day.
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Ah of course, it was a very memorable day indeed, my one day of joy.
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