10.2.10
Cardio
Bike HIIT
5 minutes warmup
10 sprints
Treadmill
10 minutes 3.0 speed, 10-15 incline.
Solid cardio day, am pumped for upper power tomorrow.
10.3.10
Hammer Strength Horizontal Row
5 plates each side x 10, 10
Hammer Strength Single Arm Wide Pulldown
2 plates each x 8 LR, 3 plates each x 8 LR, 4 plates each x 8 LR
Seated Close Grip Cable Row
260 x 8, 280 x 8, 300 (stack) x 6
Seated Dumbbell Press
40 x 8, 70 x 6, 105 x 5, 4
Barbell Curls
135 x 10, 10, 10
Hammer Strength Preachers
45 x 8, 90 x 8, 115 x 8
Overhead Triceps Extension Machine
190 x 8, 220 x 8, 250 (stack) x 8
Rope Pushdown
Stack x 10, 10
Today was a sick upper power day, besides the fact that my pec still had a good deal of pain and chest was a no go. Back felt amazing, the hammer strength seated rows were as strong as ever, and seated dumbbell presses were as well. Great arm pump, feeling good. Â Â
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10.6.10
Lat Pulldown
235 x 10, 275 x 10, 300 x 10
Bent Over Row With Pause
135 x 10, 225 x 10, 10, 10
Hammer Strength Single Arm High Row
2 plates x 15 LR, 3 plates x 15 LR
Drop Set
4 plates x 12, 3 plates x 15, 2 plates x 20, 1 plate x 25 LR
Hammer Strength Decline Press
2 plates each side x 10, 3 plates each side x 10, 4 plates each side x 10, 2 plates each side x 30
Bench Press (5-0-2 tempo)
135 x 10, 185 x 10, 135 x 10
Free Motion Flies
30 x 15, 20
35 x 20
Today was a great day despite still recuperating from my sore pec. Lat pulldowns felt great and I got a serious pump on paused rows. The high row dropset was intense. Didnt go too heavy on hammer decline, 4 plates x 10 was cake, but I want to take it easy on the pec until next week.Â
10.6.10
Lat Pulldown
235 x 10, 275 x 10, 300 x 10
Bent Over Row With Pause
135 x 10, 225 x 10, 10, 10
Hammer Strength Single Arm High Row
2 plates x 15 LR, 3 plates x 15 LR
Drop Set
4 plates x 12, 3 plates x 15, 2 plates x 20, 1 plate x 25 LR
Hammer Strength Decline Press
2 plates each side x 10, 3 plates each side x 10, 4 plates each side x 10, 2 plates each side x 30
Bench Press (5-0-2 tempo)
135 x 10, 185 x 10, 135 x 10
Free Motion Flies
30 x 15, 20
35 x 20
Today was a great day despite still recuperating from my sore pec. Lat pulldowns felt great and I got a serious pump on paused rows. The high row dropset was intense. Didnt go too heavy on hammer decline, 4 plates x 10 was cake, but I want to take it easy on the pec until next week.Â
10.7.10
Leg Press Calf Raise
3 pps x 20
4 pps x 20
5 pps x 20, 20
Seated Calf Raise
2 plates x 15
3 plates x 15, 15, 15
Back Squats (NO BELT)
135 x 10
225 x 10
315 x 10
405 x 10, 5
Single Leg Press
2 pps x 20
3 pps x 20
Lying Hamstring Curl
100 x 20, 20, 20
Today was a shorter, but still intense leg hypertrophy day. This was my first time back squatting without a belt in recent memory, probably over 2 years or so, and it felt pretty damn good. 405 x 10 was not very hard, and I could have easily pushed it to 12-15, but I stopped there. This gives me some real confidence that with a belt on I could almost make it to 20 with 405 : ).
Bodyweight is hovering between 228-232, I may run a mini-diet soon to clean up a little, hopefully ending up around a pretty lean 215ish.
10.8.10
Hammer Strength Military Press
2 pps x 15, 15
Cable Lateral Raisees
20 x 10 LR
40 x 10, 10,Â
Pec Dec Rear Delt Flies
75 x 20, 20
Cable Straight Bar Front Row
100 x 15
130 x 15, 15
Life Fitness Preacher Curl
90 x 10, 15, 10
Rope Curls
80 x 12, 12, 20
90 x 15
Seated Dumbbell Curls
35 x 10, 25 x 15
Low Incline Dumbbell Tricep Press (DBS touching the entire movement)
55 x 15, 80 x 12, 85 x 10
Rope Pushdown
5 x 15
Pretty solid shoulder arm session. Weights felt good, didnt go very heavy on anything, but focused on hitting reps. I really enjoy the close grip triceps dumbbell press with hands facing each other and dbs touching, they hit my triceps more than any other pressing movement. 85 x 10 on those felt pretty good. Â Â
10.11.10
Barbell Rows
135 x 10, 225 x 8, 275 x 8, 315 x 6
345 x 6 (video)Â
HS iso single wide pd
2 pps x 8, 4 ops x 8
5 pps x 7 LR
Wide Grip Cable Row
200 x 10, 10
Low Incline Dumbbell Bench
35 x 8, 85 x 5, 110 x 5, 130 x 5, 145 x 5 (video)
Pec Dec Flies
150 x 12, 12, 12
Seated Arnold Press
35 x 8, 60 x 8, 80 x 5
Cable BTB Laterals
30 x 10 LR, 45 x 10 LR
Standing Alternating Dumbbell Curls
40 x 6 LR
60 x 6 LR
70 x 6 LR
HS Dip Machine
1 + 25 pps x 10
3 pps x 10
4 pps x 10
Rope Cable Curl
95 x 12, 110 x 10
Straight Bar Pushdown/Single Arm Cable Reverse Curl
Stack x 20/40 x 10 LR
Stack x 20/50 x 10 LR
Today was an absolutely awesome upper power day. Intensity was as high as it has been in a while. Barbell Rows felt good and looked even better on video in my opinion. Low incline dumbbell bench with 145 x 5 was a monster PR for me. I felt that my range of motion was solid, touching the DBs to my chest on all reps except the final one. Arms were solid as well.   Â
10.11.10
Back Squat
135 x5, 225 x 5, 315 x 5, 405 x 1
455 x 3
500 x 5 (PR) previous best was 465 x 5
Single Leg Dumbbell RDL
50 x 8 LR
60 x 8 LR
70 x 8, 8, LR
Single Leg Extension
105 x 10 LR
125 x 10 LR
140 x 10 LR
155 x 10 LR
Standing Calf Raise
225 x 10
265 x 8
200 x 10
Dragon Flags
3 x 20
Today was an insane day. 500 x 5 on back squats was a huge milestone for me, as it was my first time attempting anything heaver than 465 (previous 5 RM) in over four months. Video is on my youtube channel. Other exercises felt strong as well.
Here’s a video of the 500 x 5 back squat.
10.13.10
Chest/Back
Lat Pulldown/Medicine Ball Pushups
195 x 12/25
295 x 12/25
295 x 12/25
195 x 30/25
Chest Supported Row Machine/HS Incline
150 x 12/1 pps + 35 x 15
Stack x 12/2 pps x 15
Stack x 12/2 pps x 15
Single Arm Cable Row/Pec Dec Flies (with pause at contraction)
110 x 12 LR/180 x 15
120 x 12 LR/210 x 15
Chest Press Machine
Drop Set
210 x 15, 120 x 20, 60 x 50
Free Motion Row
Rest Pause
52.5 x 20, 15, 10
Pretty solid day. Weighed myself without clothes for the first time in a while and was around 223, which is about right, a little less than normal (225). I still think I have room to put on 5-8 more pounds without gaining too much bodyfat.
Food Log
10.13.10
430 AM 2 cups quick oats, 2 scoops tp protein, 2 uniliver, 3 g daa, 600 mg r-ala, 2 protease enzymes
630-745 AM Workout Nutrition: 80 grams waxy maize, 1 scoop bcaa plus, 4 g beta alanine, 2 hypertrop, spike shotgun, 1000 mg alcar, 75 g simple carbs post workout, 40 grams whey isolate
900 AM 2 cups quick oats, 2 scoops tp protein
1130 AM 1.5 cups rice, 6 ounces beef, black beans, 2 uniliver, 300 mg r-ala, 200 mg protease enzymes
230 PM 7 ounces top round steak, 2 cups brown rice, 200 mg protease enzymes, 300 mg r-ala
600 PM 6 whole eggs, 2 uniliver, 100 mg protease enzyme, 1 g beta alanine
800 PM 6 whole eggs, 2 uniliver, 100 mg protease enzyme
Totals: 565 grams carbs, 315 grams protein, 88 grams fat = 4,390 calories
Here is just an example of the amount I am eating now. Protein was a little higher today than I would have liked, but it’s just how it worked out today. My Bw with just a towel is around 224-225, and when I normally weigh myself in shorts/gym shirt I am around 228-230. This is up from 205 in May with not a ton of fat gain, so I am very happy, but I am looking to eek out a little more.
10.14.10
Lying Hamstring Curls (straighten legs out + relax on each rep)
1 x 20
Dropset: 80 x 15, 70 x 15, 60 x 15, 50 x 15
High Foot Leg Press (Feet slightly wider than shoulders)
6 pps x 15, 8 pps x 15, 10 pps x 15, 11 pps x 15 (PR)
Back Squat (3 seconds lowering)
225 x 15, 275 x 15, 315 x 15
Dumbbell RDL (5 second lower, pause at stretch, flex glutes + hams for 1 count at top)
40 x 12, 12, 12
Smith Machine Lunges (went too light on these)
95 x 15 LR, 135 x 15 LR, 185 x 15, 15 LR
Hyperextensions
Bw x failure (flex glutes + hams on each rep)
This is the workout from Shleby Starnes’ log on elitefts. This was pretty brutal. I am used to high rep leg workouts with a lot of volume, but this was a ton of volume and very hamstring dominant, something that is great for me. My hammies were screaming after the first dropset, and they felt great with the leg presses. Squats were solid, 315 with such a slow negative felt great.
This is somewhat similar to what I’ve been doing for legs, only a bit different in terms of rep ranges and stuff. How’d you like that leg press variant? I’ve been doin it like that for about a month and I think it feels awesome. Our PRs are about the same but you will prob be at 20pps by next month. 
[quote]bugeishaAD wrote:
This is somewhat similar to what I’ve been doing for legs, only a bit different in terms of rep ranges and stuff. How’d you like that leg press variant? I’ve been doin it like that for about a month and I think it feels awesome. Our PRs are about the same but you will prob be at 20pps by next month. ;)[/quote]
I like it a lot. I need to focus on my hamstrings and glutes more, as I am like most pretty quad dominant. The leg press felt awesome. Even when the weights got heavier where it felt that my quads would take over, I still felt it an equal amount in my hamstrings. I will most likely replace the traditional quad dominant leg press variant with this one from now on and see where it takes me.
The lying ham curl dropset was unique too, and something that I will definitely keep.
10.15.10
Hammer Strength Front Military Press
1 pps x 12, 2 pps x 12, 3 pps x 14
Seated Dumbbell Laterals (very controlled, no swing)
20 x 12, 30 x 12, 35 x 12
Hammer Strength Rear Delt
25 lb per side x 15, 15
Hammer Strength Shrugs
3 pps x 20, 4 pps x 20, 3 pps x 30
Skulls
100 + bar x 15, 15
Rope Pushdown
60 x 20, 20
Reverse Grip Pushdown
110 x 20
Stack x 20
Standing Dumbbell CurlsÂ
40 x 12, 50 x 12
Lying Cable Curls
110 x 15, 15
Machine PreachersÂ
100 x 12, 12
Today I got to train at my home powerhouse gym and it was awesome. Weights felt solid, even though I didn’t go very heavy on anything. When I was doing arms, all those who knew me were saying I have gotten bigger, which is a plus, must be doing something right : ).
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10.18.10
Front Squats
worked up to 275 x 5, 5 (wasn’t feeling them today)
Deadlifts
135 x 5, 225 x 3, 315 x 3, 405 x 3, 495 x 3
555 x 4 (PR)
Leg Extension/Walking Barbell Lunges
2 x 12/80 lb x 40 total steps, 40 steps
Today was a solid lower power day. I deadlifted heavy for the first time in a while and hit a PR, but I figured that I should be able to do this so I am not that surprised. I will probably try out 585 next week and see what I can do with that.
10.21.10
Weighted Chins
45 x 10, 10
Hammer Strength High Row (2 arms at a time)
worked up to 4 pps + 25 x 10
Standing Dumbbell Bentover Rows
100 x 12, 12
Chest Giant Set
Neutral Incline Flies/Normal Incline Flies/Pec Dec/Dumbbell Incline Press/Pushups
45 x 10/45 x 10/115 x 10/100 x 10/Bw x whatever
45 x 10/45 x 10
Smith Incline Bench (5 second lowering, explode up, no lockout)
225 x 10, 10
Solid overall chest/back day. I didn’t do very much, but was really feeling everything I did a lot and didn’t need to do much today to activate the muscles. Somedays I can do tons of volume and activate, but others I just feel it out and don’t need to do very much and still get the same effect.
10.20.10
Weighted Chins
45 x 10, 10
Hammer Strength High Row (2 arms at a time)
worked up to 4 pps + 25 x 10
Standing Dumbbell Bentover Rows
100 x 12, 12
Chest Giant Set
Neutral Incline Flies/Normal Incline Flies/Pec Dec/Dumbbell Incline Press/Pushups
45 x 10/45 x 10/115 x 10/100 x 10/Bw x whatever
45 x 10/45 x 10
Smith Incline Bench (5 second lowering, explode up, no lockout)
225 x 10, 10
Solid overall chest/back day. I didn’t do very much, but was really feeling everything I did a lot and didn’t need to do much today to activate the muscles. Somedays I can do tons of volume and activate, but others I just feel it out and don’t need to do very much and still get the same effect.
10.22.10
Seated Dumbbell Press
100 x 6 (not failure)
60 x 20, 20
Lateral Superset
Seated Dumbbell Laterals (very controlled)/Rear Delt Machine/Single Arm Cable Laterals
20 x 10/70 x 12/10 x 15 LR
25 x 10/85 x 12/10 x 15 LR
25 x 10/100 x 12/10 x 15 LR
2-Arm Cable Turn In Curls/OH Rope Extension
40 x 12, 12/110 x 15, 15
50 x 12/120 x 15
Lying Reverse Incline Hammer Curls/Incline Skulls
35 x 20/50 lb + bar x 20
40 x 20/100 lb + bar x 20
40 x 20/70 lb + bar x 20
Today was a pretty solid arm/shoulder day. Bw was around 227, feeling good.
Training is still looking great brother! You seem to hardly ever have a bad day in the gym!