Evan's Training 2

Training Training Logs
361

9.21.11

PM: Chest/Arms

Flat Bench Press
Bar x 20
95 x 12
135 x 10
185 x 10
225 x 5
275 x 8 (not to failure), 8 to failure

Incline Smith Machine
135 x 15
225 x 10
275 x 12 to 185 x 20

Machine Press (2 sec negative, flex hold at top)
115 x 15 + neutral to failure
115 x failure (16) + neutral to failure

Cable Flies
6 x 20
6 x 21 (failure)

Incline Dumbbell Flies (full stretch + flex)
45 x failure (22), 30 x failure
Right to machine press: 115 x failure (20)

Thibs Cable Standing Crossover
6 x 18
4 x 40

Seated Alternating Dumbbell Curls (2 second negatives, palms forward entire eccentric)
35 x failure (I think somewhere around 13 or 14 LR
40 x 8 LR
30 x 12 LR

Overhead Dumbbell Extension
75 x 40

Dumbbell Chest Stretch
90 x 90 seconds

Awesome chest session. I was pretty happy with bench press. 275 x 10-12 is PR range for me, and I hit 8 without going to failure, so I’m around 10 right now which is okay.

Really felt incline smith a ton, a keeper for sure. Everything else was just high reps and fast paced. I had some ADD today and really just jumped to whatever movement felt good.

I saw a video of Tommy Jeffers doing seated alternating dumbbell curls with awesome form and it motivated me to try them that way and damn did they crush my biceps and forearms.
I didn’t want to do a ton of triceps so I just went to failure with 75, which was 40 lol.

Deadlifts and hamstrings tomorrow + steady state…get pumped.

362

Here is a sample high(er) carb day right now:

6:00 AM (Pre-HIIT): 1 bagel thin with “protein almond butter spread.” To make this, I mix 1 tbsp almond with 1 scoop protein and stir it with as little water as possible to give it a consistency similar to that of normal almond butter…it’s delicious.

8:15 AM: (Post-HIIT): 38 grams carbs from cream of wheat, 1 scoop protein, 1/2 serving greens, 25 grams power butter, cinnamon

11:45 AM: 3 slices sesame Ezekiel bread, 210 grams Fage fat free greek yogurt, cinnamon, 1.25 tbsp almond butter

2:45 PM: (Pre-Workout): 1 bag smart pop popcorn, 1 small bag baked Lays, 5 ounces 99 percent lean turkey, salsa + Frank’s red hot, 3 ml olive oil

7:30 PM: (Post-Workout): 2 slices sesame Ezekiel bread, 2 slices Cinnamon Raisin Ezekiel bread, 1 bag smart pop popcorn, 8 ounces chicken w/seasoning + Frank’s red hot, 1.25 tbsp almond butter

9:00 PM: 250 ml egg whites + cinnamon and splenda cooked, 2 tbsp almond butter melted on + 2 whole grain thin cake’s

Totals for the day were: 66.1 grams fat, 291 grams carbs, 275 grams protein, for 2,927 calories.

Not too bad for dieting. As you can see, I really try and load the bulk of my calories/carbs around the workouts…this is key IMO regardless of whether or not you’re dieting or are trying to pack on mass in the offseason.

363

9.22.11

Workout 1: Deadlifts/Hamstrings/Calves

Deadlifts
135 x 10
225 x 8
315 x 8
Top Set
405 x 19
AHH, wish I could count, would have done 1 more for 20…next time.

Lying Hamstring Curls
Technique 1: 3 seconds negatives + 1 second hold at stretch (bottom)
50 x 30
62.5 x 20
75 x 15

Normal Tempo
100 x 15 to 75 x failure to 40 x failure to 100 x partials to failure

Fun fun.

Seated Hamstring Curl (200 rep set)
70 x 70, 35, 23, 23, 18, 19, 12 = 200 total reps
The way I did this set was reduce the rest periods after each set…after the 70 rep set, I rested for about 60 seconds, then 45, then 30, till I was resting between 15-25 seconds after each set…this was brutal.

Seated Calf Raise (3 second negatives, 1 second hold at stretch position, 2 second squeeze at flexed position)
90 x 10
135 x 8
180 x 8, 12 (failure on 12 set) drop to 135 (normal tempo) x 20 to 90 x 50

Amazing deadlift/hamstring day. I felt like doing something a bit different today so I decided to rep out with 405. The last time I did this, I only got to 17 and it was much weaker than what these felt/looked like. I was happy with 19, but can definitely do more.

Lying Leg curls were brutal with the negatives…I think the 30 rep set lasted over 2 minutes of constant tension. Could barely stand after these.

The 200 rep set was a pain tolerance/high rep killer.

Calf raises felt strong as well. Overall, solid day. I’m really liking the concept of splitting hammies/quads, as it allows me to really give a great deal of attention to each, specifically hamstrings, which IMO, if brought up to the same level as my quads would really make my legs freaky.

Here’s a video of the deadlift:

364

Dunno if I’m just imagining this, but first thing I noticed with the DL video was it looks like you’ve brought up your calves alot… could just be they are leaner, but either way great work. Ohh, and the 405x19 was also mildly impressive. lol

365

[quote]Spidey22 wrote:
Dunno if I’m just imagining this, but first thing I noticed with the DL video was it looks like you’ve brought up your calves alot… could just be they are leaner, but either way great work. Ohh, and the 405x19 was also mildly impressive. lol[/quote]

Haha, maybe!
I have been hitting them pretty hard twice/week from various angles, techniques, etc.

Thanks man. I can do better than 19, but for a first time really giving this 405 for reps thing a go, I was pleased.

Now I know how much more I can do even though I feel like I’m gonna die haha.

366

Damn… Evan has split quads and hamstrings… now I feel like a bad-man for currently setting up my leg training like this. There was me thinking I was the only one. We’ll ignore the fact you could have got 20 reps with a weight only 2 pounds less then my 5RM on my strongest lift… I’ll just baske in the fact splitting quads and hamstrings and deadlifting on hamstring day is possibly evan-approved ! In all seriousness though, great work, I am going to carry on splitting like this and doing (high) rack-pulls for thickness on back day.

Your diet looks as tasty as ever. I currently take in 1250-1500 of my calories around workout from dextrose/whey… generally a 500-700~ calorie meal 30-60 minutes pre-workout and then I don’t eat again until 1.5 to 2.5 hours after workout due to being so full from shakes. I will try and eat a little sooner after training. Good stuff Evan.

367

[quote]jake_j_m wrote:
Damn… Evan has split quads and hamstrings… now I feel like a bad-man for currently setting up my leg training like this. There was me thinking I was the only one. We’ll ignore the fact you could have got 20 reps with a weight only 2 pounds less then my 5RM on my strongest lift… I’ll just baske in the fact splitting quads and hamstrings and deadlifting on hamstring day is possibly evan-approved ! In all seriousness though, great work, I am going to carry on splitting like this and doing (high) rack-pulls for thickness on back day.

Your diet looks as tasty as ever. I currently take in 1250-1500 of my calories around workout from dextrose/whey… generally a 500-700~ calorie meal 30-60 minutes pre-workout and then I don’t eat again until 1.5 to 2.5 hours after workout due to being so full from shakes. I will try and eat a little sooner after training. Good stuff Evan.[/quote]

Haha I like the idea of it and am gonna see how it works out.

Mind you, I have, for most of my life, trained quads/hamstrings on the same day.

Diet is pretty tasty lol.
I eat a good amount of chicken/veggies/etc “normal diet stuff,” But, I’m a big proponent of the “if it fits into your macros, it goes” belief, meaning that if you have a craving for something sweet, not necessarily “diet approved,” go for it, but just calculate it into your macros.

368

Wow, shades of Doug Miller in that video. Good stuff man.

369

[quote]ebomb5522 wrote:
Haha I like the idea of it and am gonna see how it works out.

Mind you, I have, for most of my life, trained quads/hamstrings on the same day.

Diet is pretty tasty lol.
I eat a good amount of chicken/veggies/etc “normal diet stuff,” But, I’m a big proponent of the “if it fits into your macros, it goes” belief, meaning that if you have a craving for something sweet, not necessarily “diet approved,” go for it, but just calculate it into your macros.
[/quote]

Yeah… in all honesty for “out-and-out leg/quad size” I believe the whole “pumping both sides at once = growth” definitely hols plenty of ground simply through the amount of bodybuilders who train that way. I just view it as a nice way to still include deadlifts (almost as if training back twice a week) and not have one leg session take 2~ hours… if I were to drop deadlifts though I would be of the opinion that adding in romanians/sldl into a standard “leg day” wouldn’t be at much of a loss to ham size… since essentially those and leg curls make up pretty much all the rest of my session.

I like your diet approach for practicality. I will try and approach macros similarly. Sometimes for me I may hit almost the same macros but through a carb I wouldn’t normally eat (say pasta instead of rice) and if I’m eating veg. with the girl or smaller meat portions when I’m staying at home, often a will have a scoop of protein to hit closer to what my regular meat-filled meal would.

370

[quote]165StateChamp wrote:
Wow, shades of Doug Miller in that video. Good stuff man. [/quote]

Haha, thanks man…appreciate it.

I actually got the inspiration to give this a go from watching some of his videos the other day. He’s a BBer I look up to a lot.

371

9.23.11

AM: Shoulders/Traps

Bradford Press Warmup
95-135 x 5 (4 total sets)
Push Press
185 x 3
205 x 3
225 x 3 (pretty happy with this)

Dumbbell Lateral Raises/Arnold Press
20 x 20/40 x 20
20 x 15/40 x 12
RP Set
20 x 17, 11, 8

6-Ways
5 lb x 15, 15 total reps
Ouch

Single Arm Dumbbell Shrugs (3 sec hold at top)/Barbell Shrugs
100 x 8 LR/315 x 20
100 x 8 LR/405 x 20

Quick Delt/Trap day
Cardio later, hill sprints hopefully…

372

9.23.11

Hill Sprints
Walking warmup
5 sprints: 30 seconds all out/2.5-4 minutes walking up/downhill
Cooldown: 10 minutes fast paced walk on hills

Well, I was gonna do my cardio later, but I felt great after shoulders and the hill is right outside of my apartment, so I just decided to go for it. Luv hill sprints.

373

9.24.11

Cardio: HIIT
Warmup: 10 minutes medium intensity stairmaster
Bike Sprints: 30 seconds all out/4 minutes medium x 5
Cooldown: 10 minutes medium intensity stairmaster

Solid HIIT session…burned over 500 calories.

Arms + SS tomorrow.

My Bodyweight this morning was 201.0

I’ll post some update pics in my BBing thread later as well.

374

9.25.11

AM: Cardio
30 minutes medium state stairmaster

Arms later today.

375

9.25.11

PM: Arms

Incline Close Grip Bench Press
Bar x 10
95 x 10
135 x 10
185 x 25
225 x 2
245 x 1
265 x 1
275 x 1
225 x 5
(none of the sets after 185 were to failure)

Seated Alternating Dumbbell Curls (strict)
40 x 8 LR
50 x 7 LR right to 35 x 6 LR
55 x 4 LR right to 30 x 7 LR

Dead Stop EZ Bar Extensions
50 + bar x 8
70 + bar x 8
100 + bar x 8
Top Set:
120 + bar x 7

Incline Hammer Curls (strict)
30 x 10
35 x 10
Loose Standing Hammers
60 x 10 LR
80 x 8 LR to 30 x failure (strict)

Overhead Rope Extension/Barbell Curls with 3 second negatives
12/6
12/6
12/6

EZ Bar Reverse Curls/V Grip Pushdown
10/12
8/12
10/12

Solid arm day. Doing 185 x 25 on the close grip inclines on a normal incline bench (not low), sucked…I hit some heavy sets after that, not going to failure, prob could have squeaked out 295 for a single, but my triceps were fatigued.

I’m really loving super strict seated alternating curls…look up Tommy Jeffers on YouTube if you want to see the form.

Dead stop extensions were strong…not sure what my all time PR is on them, but I have to be close.

Fast paced stuff otherwise…quads/calves tomorrow.

376

9.26.11

Quads/Calves

Back Squat
Worked up to 425 x 7 then 315 x 20

Hard Hack Squat
2 pps x 10, 3 pps x 8
Dropset
4 pps x 8 to 3 pps x 8 to 2 pps x 8 to 1 pps (sissy style) x 8

Single Leg Leg Press (3 second negatives, no lockout)
1 pps x 15 LR
2 pps x 8 LR
3 pps x 8 LR
4 pps x 9 LR

Walking Dumbbell Lunge Death Set
120s x 8 each leg PR

20 minutes stairmaster medium state

Damn. What a quad day.
Was a bit hesitant to start with back Squats as my lower back was a bit sore, but I said screw it. 425 x 7 is far from a PR, but it felt damn good. May have had 1-2 in the tank. 315 x 20 was fun also.

Hack Squats always crush my quads, so do single leg press, especially with the 3 second negatives and no lockout.

I’ve never gone heavier than the 110s on lunges, but came out and killed the 120s.

Stairmaster after all this was just downright sadistic lol.

Bodyweight is 200

377

Here is the widow-maker set from today:

378

Walking lunge set

379

nice widow-maker, looks like fun.

380

Lol at the ‘Fuck!’ at the end of your widowmaker. I know that feel, bro.