Evan's Training 2

Training Training Logs
241

8.30.11

Chest + Triceps + SS
Incline Barbell Press
225 x 666 technique
This was way too light…finished too soon. 245 prob would have been better.

CT Cable Fly (high to MM pose, 2 sec hold)/Barbell Guillotine Press (3 sec negative, pause, no lockout)
10/25
10/12
10/12
10/11

Reverse Mini Band Flat Bench Press
135 x 8
185 x 8
225 x 8
275 x 10
Close Grip/Reg/Wide
225 x 6/failure/failure

CT Cable Fly Tri Set/Machine Press
15/15/15 w/12
15/15/15 w/12
(increase weight a lot)
10/failure/failure w/12

Pushdowns
5 sets, last 2 to failure

20 minutes SS treadmill

Just moved into my new apartment at school, very long day with crappy nutrition (still within my diet macros tho!), but still came in tonight and crushed it.

A few friends that I hadn’t seen all summer were at the gym and when I took off my sweatshirt, I got the “holy shit, what are you on?” reaction, so that’s a good feeling. Don’t think they believed me when I said I was 15 lb lighter than the last time they saw me lol.

666 on inclines with 225 was super easy, only the last set was even mildly hard…if I do it again, it will be with 240 or 245.

Love that CT fly, one of my favorite exercises to pair anything with.

Tried out reverse band presses with the mini bands, so not a whole lot of help, but It definitely was helpful and I think allowed me to feel benching more later in the workout.

Triceps to cap off the day were nice as well.

Back tomorrow, look for a rack pull PR.

242

These are from Monday’s leg workout…this was the second set.

243

i hate you a lot right now.

you are going to become my nemesis.

prepare for battle mf’er.

244

Jesus. This is a goddamn conspiracy…those plates must be filled with air. Haha you made those 405 paused squats look like warm-ups brotha. You’re a freaking animal.

245

8.31.11

Back/Biceps

Standing Machine Calf Raise (15 seconds rest between all sets) all done with 4 seconds negative + 2 second hold at stretch and a 2 second squeeze at top
100 x 8
120 x 8
140 x 8, 8
100 x 10, 10

Seated Cable Rows (no swing, 2 second squeeze, stretch) 15 seconds rest between sets
8 x 8, 8, 8, 8
9 x 6
5 x 8, 8 (4 second holds)
4 x 10 (5 second holds)

Standing Cable Row to Hip (gone from overhand to underhand, stretch to a dead-stop, then explode and squeeze for 3 seconds)
3 x 6 LR done continuous

Rack Pulls (done from mid shin)
135 x 5
225 x 3
315 x 3
405 x 3
495 x 3
605 x 3 (PR)

Giant Set
Single Arm Pulldowns (2 seconds hold at bottom): 6 reps LR
Underhand Cable Rows (2 seconds hold): 8 reps
Perfect Pulldowns (done continuously, hold stretch at top): 10 reps
done 3 times, 30 seconds between sets

Palms-Forward 3 seconds negative Curls (15-25 seconds rest between sets)
20 x 15
20 x 12
20 x failure, failure
right to Alternating Dumbbell Curls with looser form
60 x 15

Sick back day despite getting about 2 hours of uninterrupted sleep. I really liked the extremely short rest/volume emphasis with cable rows, they torched my back and really allowed me to feel the rack pulls more. The rack pulls felt amazingly strong…605 x 3 is an ALL-TIME PR for me, so I am stoked since I weighed in at 202.5 this morning, which is my lightest on the diet thus far.

More and more, I realize that the key to my back training is really perfecting the form, going through the full ROM from the stretch to the contraction, and using extended holds to emphasize each…Since incorporating these principles, my back has really taken off in terms of development.

Sprints tomorrow then Arms + LISS on Friday.

246

Awful angle, but you get the idea.

247

Wow, utterly awesome training. Could pretty much use your log as a sole source of inspiration and it’d still get me hyped up to train. Amazing squats, it is having that much control over the weight that builds legs like yours, damn!

The rack pulls are very nice too, hitting 600 must have been very fun! A question with them, are you doing them on top of one of or two of the “green box things” as my uni gym doesn’t have pins low enough for rack pulls unless its above the knee… so I was thinking of either using them or plates and wasn’t sure the box’s would hold. Didn’t seem to be an issue in your case but maybe I got confused as to how you were using them?

248

[quote]jake_j_m wrote:
Wow, utterly awesome training. Could pretty much use your log as a sole source of inspiration and it’d still get me hyped up to train. Amazing squats, it is having that much control over the weight that builds legs like yours, damn!

The rack pulls are very nice too, hitting 600 must have been very fun! A question with them, are you doing them on top of one of or two of the “green box things” as my uni gym doesn’t have pins low enough for rack pulls unless its above the knee… so I was thinking of either using them or plates and wasn’t sure the box’s would hold. Didn’t seem to be an issue in your case but maybe I got confused as to how you were using them? [/quote]

Haha, thanks man : ).

Ya, 600 from that height is definitely a PR. Usually, puling from mid shin (5-6 in inches below the knee) is tougher than floor pulls, but this time, it felt great.

The “aerobic step-up things” actually work very well for making the bar starting point lower and I haven’t had an issue with them supporting me/weight. The boxes don’t even feel shaky or anything actually, so I’d recommend doing it if you don’t have a rack that goes low enough.

249

9.1.11

Cardio
HIIT Track Sprints
Defranco’s Agile 8
10 minute fast-paced walking warmup
5 x 200 meter sprints/3-4 minutes fast-paced walk
10 minute cooldown

200s are very, very tough. That’s all.

Arms + LISS tomorrow.

250

Damn bro, those rack pulls but especially the squats were sick! Keep it up man!

251

[quote]ebomb5522 wrote:

[quote]jake_j_m wrote:
Wow, utterly awesome training. Could pretty much use your log as a sole source of inspiration and it’d still get me hyped up to train. Amazing squats, it is having that much control over the weight that builds legs like yours, damn!

The rack pulls are very nice too, hitting 600 must have been very fun! A question with them, are you doing them on top of one of or two of the “green box things” as my uni gym doesn’t have pins low enough for rack pulls unless its above the knee… so I was thinking of either using them or plates and wasn’t sure the box’s would hold. Didn’t seem to be an issue in your case but maybe I got confused as to how you were using them? [/quote]

Haha, thanks man : ).

Ya, 600 from that height is definitely a PR. Usually, puling from mid shin (5-6 in inches below the knee) is tougher than floor pulls, but this time, it felt great.

The “aerobic step-up things” actually work very well for making the bar starting point lower and I haven’t had an issue with them supporting me/weight. The boxes don’t even feel shaky or anything actually, so I’d recommend doing it if you don’t have a rack that goes low enough.

[/quote]

I shall try it with the one at uni when I go back later thing month. Wish me luck as our “olympic platforms” break due to bad quality, so the aerobic step-up will be put through it’s paces lol

252

[quote]jake_j_m wrote:

[quote]ebomb5522 wrote:

[quote]jake_j_m wrote:
Wow, utterly awesome training. Could pretty much use your log as a sole source of inspiration and it’d still get me hyped up to train. Amazing squats, it is having that much control over the weight that builds legs like yours, damn!

The rack pulls are very nice too, hitting 600 must have been very fun! A question with them, are you doing them on top of one of or two of the “green box things” as my uni gym doesn’t have pins low enough for rack pulls unless its above the knee… so I was thinking of either using them or plates and wasn’t sure the box’s would hold. Didn’t seem to be an issue in your case but maybe I got confused as to how you were using them? [/quote]

Haha, thanks man : ).

Ya, 600 from that height is definitely a PR. Usually, puling from mid shin (5-6 in inches below the knee) is tougher than floor pulls, but this time, it felt great.

The “aerobic step-up things” actually work very well for making the bar starting point lower and I haven’t had an issue with them supporting me/weight. The boxes don’t even feel shaky or anything actually, so I’d recommend doing it if you don’t have a rack that goes low enough.

[/quote]

I shall try it with the one at uni when I go back later thing month. Wish me luck as our “olympic platforms” break due to bad quality, so the aerobic step-up will be put through it’s paces lol[/quote]

haha, I’m sure they will work well. Good luck!

253

[quote]pbclax1 wrote:
Damn bro, those rack pulls but especially the squats were sick! Keep it up man![/quote]

Thanks brotha!

I’m gonna keep doing these pause squats, and actually think I’m gonna run a short 5/3/1 with them, see how that goes : ).

254

9.2.11

AM: Cardio
30 minutes treadmill steady state
Incline: 4.0-4.5
Average Speed: 4.0

Breakfast this morning was amazin, Banana Superfood Pancakes. Here’s the recipe:

310 grams egg beaters
1 whole omega 3 egg
40 grams quick oats
60 grams sliced frozen banana
1 scoop delicious greens 8000 chocolate
cinnamon + splenda to taste

I topped this with 1/2 tbsp coconut oil which melted on. This works very well without the greens powder, but this brand tastes so good, that adding it to anything not only bolsters flavor, but also makes it a “super-food,” no pun intended…lol.

Arms later today, also a high carb day, so pretty excited about both of those things : ).

Bodyweight was 202.5 this morning pre-cardio.

255

Hi Evan, I was wondering what exercises you find best for becoming so perfect?

Thanks for the response!

256

haha

banter

257

[quote]bugeishaAD wrote:
Hi Evan, I was wondering what exercises you find best for becoming so perfect?

Thanks for the response![/quote]

x34439034999

258

9.2.11

PM: Arms

Seated Calf Raise
1 plate x 15 (4 seconds negative, 2 seconds stretch-hold, 2 seconds squeeze at top)
2 plates x 10, 10, 10 (same tempo)
3 plates x 8 (2 seconds down, 2 seconds stretch-hold, 2 seconds squeeze at top)
3 plates + 25 x 8 (same tempo as above)

Pump-Set (slow, 1 second holds at contraction, no rest between sets)
Rope Cable Curls x 12/V-Grip Pushdowns x 12
x 3

Close Grip Bench Press
worked up to a solid 275 x 6
135 x 20 (3 seconds negative, squeeze at top)

Dumbbell Hammer Curl (same time, no swing/emphasis on starting movement with elbow, full squeeze for second at top)
30 x 12
40 x 8, 8, 6 to 20 x failure

Dead-Stop EZ Bar Extensions
Rest-Pause
100 + Bar x 12, 6

EZ Bar Drag Curls (1 second squeeze at contraction)
Rest-Pause
70 + Bar x 13, 6, 4 + partials

Giant Set (no rest done at all)
Machine Preachers (squeeze at top) x 8
Lat-Pulldown Pushdown (only through pushdown ROM, come up to chest every rep, hold for 3 seconds at contraction) x 8
Lat-Pulldown Curls x 8
V-Grip Pushdown (2 second hold at contraction) x 8
5 times through no rest (holy pumpz)

Sick arm session. The close grip bench felt so damn strong, and then when I unracked 275, the bench began to wobble to the point where I almost tipped off with 275 in hand lol…so, all things considered, I was happy with getting 6 without going to failure.

The dumbbell hammers give me the sickest pump, especially when doing them with the squeeze at the top and focusing on starting the movement with no swing. The way I go about doing this is do them with a slight forward lean so that I can allow my bodyweight that is forward to force myself to not swing and just curl the weight from my elbows (hope that made sense).

Dead-Stop extensions with a strong squeeze at the top always crush my triceps and I was pleasantly surprised at how much I felt the drag curls with the free weight, as I tend to do them with cables, but these felt great…definitely a keeper.

The giant set was the best I have done to date and it took around 20 minutes to complete…that’s 20 minutes pretty much of straight arm movements (the only rest coming from moving from one exercise to the next).

HIIT tomorrow and then shoulders/back on Sunday.

259

[quote]bugeishaAD wrote:
Hi Evan, I was wondering what exercises you find best for becoming so perfect?

Thanks for the response![/quote]

The banana Superfood pancakes.

260

Thought I’d post my meals for today since I haven’t given a sample menu in a while, so here’s how it went/is going:

Meal 1) Post LISS: Superfood Banana Pancakes: 300 grams egg beaters, 1 omega 3 egg, 40 grams quick oats, 60 grams frozen banana, 1 scoop delicious greens 8000, cinnamon + splenda, 1/2 tbsp coconut oil drizzled on

Meal 2) 150 grams sweet potato + 150 grams red potato, 6 ounces grass fed top round

Meal 3 (Pre-Workout): 80 grams quick oats, 1 scoop delicious greens 8000, 30 grams power butter, 1.5 scoops True Protein Chocolate Peanut Butter Cup, 1 quacker rice cake, 45 grams frozen banana

Meal 4 (Post-Workout): 300 grams Fage fat free greek yogurt, 25 grams power butter, 1 scoop delicious greens 8000, 4 slices cinnamon raisin Ezekiel bread, cinnamon

Meal 5) 3 omega 3 eggs, 3 slices Applegate farms lean turkey bacon, 1 brownie quest bar

Totals: 70.4 grams fat, 320 grams carbs, 265 grams protein.

Ideally, I’d like to hit 275 grams protein, but fat was slightly higher than usual, so the cals added up. Luvin these high carb days.

Too much greens powder today…can’t afford to eat that much of it, but it’s soooo damn tasty! I would highly recommend it to anyone that wants to give a greens powder a try.