Evan's Training

Training Training Logs
201

6.27.10
Upper Power (Last PR Day)

Barbell Rows (new form)
225 x 5, 275 x 5
295 x 5, 5
315 x 4

Kroc Rows
120 x 12 LR
190 x 20 R, 16 L (PR)
Paused DBs 100 x 8 LR

Incline Bench Press
135 x 5, 185 x 3, 225 x 2
275 x 2, 295 x 2
315 x 2, 1 (PR)

Flat Dumbbell Flies
55 x 12
70 x 12
85 x 10
100 x 8
Pushups to failure

Seated Military Press
Omitted

Cable Laterals (25 seconds rest)
4 plate x 10, 10, 10, 10 LR

Seated Alternating DB Curls
45 x 6 LR
55 x 6 LR
60 x 6 LR

Plate Loaded Dip Machine
180 x 12, 230 x 12
270 x 10, 320 x 10
360 x 8

Today was a great final upper PR day. 315 x 2 on incline bench was awesome. My body feels good, but is ready to deload.

202

6.28.10
Lower Power (DELOAD)

Front Squats
315 x 5
135 x 5, 5, 5

Leg Extensions (3sec up, 3 down)
110 x 12, 12

SLDL
225 x 5, 5, 5

Seated Calf Raises
135 x 15, 15, 15

6.30.10
Chest/Arms

Incline Bench Press
165 x 10, 10, 10

Weighted Dips
Bw x 8, 45 x 8, 90 x 8
135 x 8 (PR), 95 x 8, 90 x 8

Incline Dumbbell Flies
50 x 20, 20, pushups to failure

Dumbbell Flat Stretch
65 x 60 seconds

Preacher Curls
75 x 10, 95 x 10, 115 x 8, 95 x 12, 75 x 8

Hammer Curls (TUT focus)
35 x 15, 25 x 15, 25 x 15, 40 lb bar to failure

PJR Extensions
75 x 12, 125 x 12, 135 x 10

Single Arm Reverse Cable Pushdowns
20 x 20 LR, 30 x 15, 20 LR
Close Grip Pushups to failure

203

7.1.10
Legs Hyper

Front Squat 
185 x 10, 10, 10

Back Squat
405 x 8, 8, 8 (none to failure)

Leg Extensions (3-0-3 tempo)
125 x 12, 12

Short Bar Walking Lunges
2 plates each side x 150 feet

SLDL
265 x 10, 10, 10

Standing Single Leg Hamstring Curl
20 x 12 LR
30 x 12, 12 LR

Standing Calf Raise
280 x 8
320 x 8, 8

Seated Calf Raise (3-0-3 tempo)
135 x 15, 15, 15

Awesome leg day. First time back squatting in 2 + months and 405 felt pretty good. Lunge set was the best I have done to date.

204

Nice job brother! you just seem to never stall out!

205

Great log and amazing training

you seem to be hitting PR after PR!

206

Alpha: Thanks man! I have made some really great progress the past few months, but this is just one step, I have a long way to go.

Totti: Thanks for the comments! I am in a PR zone really, but that will end soon, as I will deload and build back up again with different exercises.

207

7.2.10
Back/Shoulders Hyper

Barbell Rows (3-0-3 tempo, straddling bench)
185 x 10, 10, 10

Dumbbell Rows (2 second pause at top)
100 x 10, 10, 10 LR

Wide Grip Pullups
Bw x 20, 10, 10, 10

Weighted Hangs
65 x 60 seconds

Seated Dumbbell Press
60 x 10, 10, 10

Seated Smith Machine Press
1 45 each side x 12
2 45s each side x 8, 8

Charles Glass Lateral Raises (TUT focus)
25 x 15
30 x 20 to 15 x 30

Face Pulls
22.5 x 20
25 x 20, 20

Solid workout, great pump. Really focused on the time under tension and the tempo today instead of the weights, and it was a nice change. I will definitely implement more days like this.

208

7.11.10
Upper Power

Semi Wide Grip Pullups
40 x 5 x 5 (55)

Reverse Grip Chest Supported Rows
1 plate x 10
2 plates x 10
3 plates x 8
4 plates x 8
5 plates x 8 (PR)

Straight Arm Lat Pulldowns
50 x 20
60 x 20, 20

Bench Press
175 x 5 x 5 (55)

Cable Flies
Plate 4 x 20
Plate 6 x 20
Plate 8 x 20
Pushups to failure

Seated Dumbbell Press
50 x 5 x 5 (55)

Icarian Lateral Raise
8 x 12
10 x 12

Machine EZ Preacher Curls
110 x 12
130 x 12
150 x 8, 8

Machine OH Triceps Extension
80 x 12
110 x 10
140 x 5-100 x 5

7.12.10
Lower Power

Back Squats
245 x 5 x 5 (55)

Leg Extensions
200 x 15
220 x 15

GH Raise
10 x 3 x 5

Smith Donkey Calves
90 x 12
140 x 12
230 x 12
270 x 12

Seated Calf Raise
180 x 15, 15, 15

Havent posted in a while because I have been deloading and kinda busy, but Im back now.

209

7.14.10
Chest/Arms Hyper

Bench Press (65)
185 x 10, 10, 10

Dumbbell Incline BenchÂ
55 x 15
100 x 12
120 x 12 (PR)
120 x 5
95 x 15

Flat Dumbbell Flies
70 x 15, 15
Flat Dumbbell Stretch
70 x 70 seconds

Icarian Plate Loaded Preacher Curl
1 plate x 12
1 plate + 25 x 12
2 plates x 12
2 plates + 10 x 10

Dumbbell Hammer Curls
45 x 15, 15, 15
45 lb ez bar to failure

Plate Loaded Seated Pushdown
2 plates x 12
3 plates each side x 12

Rope Pushdowns
90 x 20 to 100 x 20 (15 seconds rest)
100 x 15 to 110 x 15 (15 seconds rest)

Awesome chest and arms day. 120 x 12 is an all time PR on incline dumbbells and this is my first time doing them in prob 4 months. Shooting for 130s x 10-12 next week or the following.Â

210

So what is the big-picture view of your program? Looks like several weeks of hypertrophy stuff with one heavy weight week? What is the layout? I want to try something a little different with my program… incorporate “hypertrophy” phases somehow.

211

7.15.10
Legs Hyper

Back Squat (65)
265 x 10, 10, 10

Icarian Hack Squat
3 plates each side x 12
5 plates each side x 12
6 plates each side x 10 (+ 40 lb PR)
Sissy Style 2 plates each side x 15

Leg Extensions
155 x 15
185 x 15

Walking DB Lunges
100 x gym length

Glute Ham Raise (on lat pulldown)Â
2 x 10

Eagle Horizontal Calf Press
250 x 12
250 x 12
310 x 10

Seated Calf Raise
2 plates x 20
3 plates x 15
4 plates x 12
2 plates x 15

Leg Press Calf Raise
3 plates x 30
4 plates x 20

First leg day post deload was the best this summer. The 12 plate hack squat was a huge PR and I feel that I had a little more in me weight wise too. Am bumping calf volume a little to see how they react. Closing in on 600 x 10 on hacks… Â

212

[quote]grettiron wrote:
So what is the big-picture view of your program? Looks like several weeks of hypertrophy stuff with one heavy weight week? What is the layout? I want to try something a little different with my program… incorporate “hypertrophy” phases somehow. [/quote]

Haha allright, well I am actually working and have been working with Layne Norton who has helped set up my training and diet this summer. He has me on a modified PHAT program. If you check out the program, it has a great mixture of power and hypertrophy, which has helped tremendously for gaining while getting stronger.

213

7.16.10
Back/Shoulders Hyper

Wide Grip Pullups
30 x 10, 10, 10

CG Corner Rows
2 plates x 12, 4 plates x 12, 6 plates x 12, 8 plates x 5 (me being weak, should have been 10)

Rack Chins
Bw x 10
50 x 10
80 x 10

Semi Wide Reverse Grip Pulldowns
180 x 15, 15

Weighted Hangs
70 x 45 seconds

Seated Dumbbell Shoulder Press
50 x 10, 10, 10

Seated Machine Press
100 x 12
130 x 12, 8 to 80 x 3

Seated Dumbbell Laterals
25 x 15
35 x 15 to 17.5 x 25

Cable Rear Delt Flies
35 x 15 to 10 x 5

Pretty solid day, except for the crappy effort on the corner rows which after looking at the video, would have been an easy 10, I just gave up. All the other exercises felt good.

 Â

214

7.18.10
Upper Power

Wide Grip Pull-Ups (70 % 5 RM)
50 x 5, 5, 5, 5

H/S Iso Row
2 plates each side x 10
4 plates each side x 8
5 plates each side x 8, 8

Incline Bench Braced Dumbbell Rows
55 x 10
85 x 10
95 x 10 (PR)

Bench Press (70 % 5 RM)
220 x 5, 5, 5, 5

Incline Dumbbell Flies
60 x 10, 80 x 10
100 x 7 (PR)

H/S BTN Shoulder Press (70 % 5 RM)
180 x 5, 5, 5, 5

Leaning Cable Lateral Raise
20 x 10 LR, 30 x 10 LR, 40 x 10 LR, 50 x 8 LR

Cable Preacher Curls
120 x 10
150 x 8
160 x 6, 6

JM Press
135 x 10
185 x 8
195 x 5
135 x 10

Solid overall day. Incline flies felt really strong along with the 160 x 6 curls and the Jm press, a movement that I havenâ??t done ever really. Bw is only at 220, that needs to go up. Will post pics at some point either today or tomorrow.

215

7.19.10
Lower Power

Back Squats
315 x 4 x 5 (70 % 5 RM)

Leg Extensions
190 x 20
220 x 15

SLDL
315 x 4 x 5 (70 % 5 RM)

Seated Calf Raise
3 plates x 30
4 plates x 8, 8 (DC tempo)

Both squats and SLDLs are feeling strong. Bw plateau is being broken as we speak haha.

216

7.21.10
Chest/Arms Hypertrophy

Flat Bench Press
185 x 10, 10, 10

Incline Dumbbell Press
50 x 15, 100 x 12, 125 x 8 (PR), 100 x 12

Incline Dumbbell Flies (3-0-3 tempo)
40 x 15, 15
Pushups to failure

Flat Dumbbell Stretch
70 x 60 seconds

Icarian Plate Loaded Preacher Curl
1 plate x 15, 2 plates x 12, 2 plates + 25 lb x 9 + 1 (PR + 15 lb)

Dumbbell Hammer Curls
45 x 20 LR, 15, 15 LR
45 lb EZ Bar to failure (somewhere between 50 to
75 reps)

Dead Stop Floor Skulls
75 x 15, 125 x 12, 145 x 12 (PR)

Rope Pushdown
100 x 20, 110 x 20, 130 x 15
Close Grip Pushups to failure

Awesome day with one of the best pumps I have ever felt. Took shorter rests than usual and that is why the dumbbell inclines were down slightly (was looking for 10). Preachers felt amazing. Chest/Arms felt like they were going to explode after todayâ?¦will post pics a little later.

217

[quote]ebomb5522 wrote:
Dead Stop Floor Skulls
75 x 15, 125 x 12, 145 x 12 (PR)
[/quote]

These are awesome! Definitely my favorite tri isolation exercise.

218

4320×3240 3.38 MB

Here are some updated pics. Bw is at 221.
Front

219

[quote]grettiron wrote:

[quote]ebomb5522 wrote:
Dead Stop Floor Skulls
75 x 15, 125 x 12, 145 x 12 (PR)
[/quote]

These are awesome! Definitely my favorite tri isolation exercise.[/quote]

Totally agree. I love them, they have quickly become my favorite triceps exercise along with JM presses.

220

4320×3240 3.39 MB

Back Shot