Evan's Training

Training Training Logs
761

3.7.11
Seated 2-Arm Concentration Curls
25 x 12, 35 x 12, 45 x 10, 55 x 10, 60 x 10, 10, 10 to 50 x 10 to 35 x 10

Rope Pushdowns (10 seconds rest)
5 x 10

Plate Loaded Preachers
25 x 12, 50 z 12, 75 x 8, 50 x 8 (slow negative, squeeze),8 + 20 half reps

Close Grip Bench Press
135 x 10, 185 x 5, 225 x 5, 275 x 4, 295 x 4 to 225 x
6 to 135 x 10 (2 sec pause + explode no lockout)

Standing Wide Grip EZ Curls 3 second negative
30 x 8, 60 x 8, 80 x 7, 70 x 8, 60 x 8

Lying Dumbbell Skulls
15 x 12 to 20 x 12, 30 x 12 to 15 x 12

Seated Pronated Dumbbell Curls/Single Arm Reverse Pushdown
20 x 15/10 x 15 LR
25 x 12/20 x 15 LR
30 x 8/20 x 15 LR

I am in Florida right now and the golds here is very nice. Arm day Wa intense, despite being a little disappointed by my close grip bench. I am at my absolute leanest, as I can see veins and cuts everywhere, and strength still seems to be there. I am going to be habit some intense sessions down here in florida, loving the heat, you just feel better when you go into train.

My bodyweight was 212 this morning following my mini carb up yesterday.

762

Evan,

How do you like D-Aspartic Acid? What dosage and how do you take it?

763

[quote]PonceDeLeon wrote:
Evan,

How do you like D-Aspartic Acid? What dosage and how do you take it?[/quote]

Ponce,

I really like D-Aspartic Acid as a supp, backed up a great deal by science and I can actually feel a difference.
I mix 3 grams in my during workout drink which right now consists:
40 grams waxy maize, 15 grams BCAAs, 5 grams EAAs, 3 grams beta alanine, 5 grams Micronized creatine monohydrate, and 3 grams d-aspartic.

I used to take it first thing in the morning, but this is just easier for me.
Also, other supps that can work well taken with DAA are Maca root andGinger extract, each of which will enhance natural test boosting abilities .

764

3.8.11

Plate Loaded Seated Leg Curls
45 x 20, 20
70 x 15, 90 x 12, 105 x 10
120 x 8 to 95 x 8 to 70 x 12 to 45 x 40-50

Front Squats (heels elevated, 3/4 lockout)
135 x 8, 185 x 8, 225 x 8, 275 x 8, 295 x 7, 275 x 8

Machine Leg Press (3/4 lockout, continuous reps)
90 x 20 warmup
120 x 20
Work Sets:
150 x 20
190 x 15 + 5 dead stops
200 x 10 + 10 dead stop reps
235 x 5 + 15 dead stop reps

Smith Bottom Half RDL
145 x 12, 12, 15 to 115 x 15

Walking Short Barbell Lunges
90 + bar x 40 total steps, 40 total steps

Standing Machine Calf Raise (4 seconds negative, no lockout)
280 x 12, 300 x 12, 340 x 12, 12, 12

That’s it. Pretty intense leg session. Waylander convinced me to try the heels elevated front squats with 3/4 lockout and continuous reps and they were intense. 295 x 7 on them was solid I thought. The leg press dead stop scheme was very intense and I am happy to say that I have reintroduced one of my favorite leg killers back into my sessions, that being walking barbell lunges.

Overall, very strong session, now time to chill on the beach :stuck_out_tongue:

765

I have videos of all the highlights from todays leg session, but here is one of the 275 x 8 Heels Elevated 3/4 lockout Front Squats for now:

766

^ my inspiration.

767

Ebomb - great front squats. Keep pounding.

JM

768

Bug and JM: Thanks for the comments guys, always appreciated : ).

Bug, glad to see that you tried those front squats out, they’re a killer.

All tuning in should give em a shot, you won’t regret it.

769

3.10.11

Dumbbell Twist + Press
Work sets: 60 x 10, 70 x 10, 80 x 10, 70 x 10

Smith Elevated Calf Raise
135 x 12, 225 x 12, 12, 12

Incline Bench Press (nonstop) 3/4 lockout (higher incline, screwy barbell *)
135 x 5, 185 x 5, 225 x 5, 255 x 5
225 x 5, 185 x 5, 5

Hammer Strength Incline (focus on stretch, dead stop, 3/4 lockout)
2 pps x 10, 10, 10 + 2 drops

Wide Grip Standing Military
95 x 10, 10, 10, 10

Bentover Dumbbell Swings
20 x 25, 30 x 25, etc

This was just one of those workouts I had to really strain to get through. It wasn’t hard, I just couldnt bring it today like I usually do. Last day on vacation, haven’t been eating great, and am at the end of my diet maybe had something to do with this, but it’s no excuse. I’m gonna come back and kill it tomorrow for back day to make up for this crappy day.

770

Nice front squats Evan, what’s the idea elevating the heels? I usually take off my shoes to get my heels as level as possible.

771

[quote]Chi-Towns-Finest wrote:
Nice front squats Evan, what’s the idea elevating the heels? I usually take off my shoes to get my heels as level as possible.[/quote]

Thanks Chi!
Elevating the heels puts more of the emphasis on the quads, which was my goal for front squats today.

772

Macros:

Protein: 304, Carbohydrates: 213.8, Fat: 89.1, Calories: 2,936.

Protein was a little higher than I would have liked and fat needs to be a bit higher. My optimal macros for my transition to maintenance/lean gaining are 275 grams protein/215-250 grams carbs/105-120 grams fat = between 2,900 and 3,200 calories. To many, this may seem low, but this is more than enough for me at this point in time.

If I need to add calories, they will come in the form of healthy fats and maybe a slight increase in protein. If I increase carbs, it will be very slowly. I plan on the majority of my carbs coming pre/during/post workout in the forms of sweet potatoes, brown rice, ezekiel bread, and either Karbolyn or Waxy Maize.

773

3.12.11

Single Arm Barbell Rows (zero swing, 2 sec stretch negative)
Worked up to 4 plates + 10 x 8,8,8,8

Bentover Barbell Rows (absolutely no swing, RP)
205 x 8, 8
205 x 8, 6, 3

Stretchers
115 x 12, 135 x 12, 12

Chest Supported Machine Rows (dead stop, stretch before stop, elbows up)
85 x 10, 90 x 10, 110 x 10
Drop: 110 x 10 to 70 x 20 + 10

Deadlifts
135-405 x 2
505 x 2
605 x 1 (more in me)

Behind The Back Smith Shrugs (3 second pause at top)
135 x 12, 185 x 8, 225 x 8, 275 x

Awesome overall back session. Both the single arm barbell and Bentover strict rows were great choices. I really enjoy doing barbell rows with no swing or momentum, not even a little, as I can feel my back doing all of the work. Deads felt pretty good for not hitting them in a while and being at a different gym. I’ll give em a try next week and see if I can hit 605 x 2 or 620-630 x 1.

774

3.13.11

Eliptical HIIT
6 minute warmup
10 interval sprints
8 minute cooldown

Ab Work
Standing Straight Rope Crunch/Standing Twist Rope Crunch/Weighted V Ups
10 reps straight/10 reps each side twisting/10 reps
Repeat 3 times nonstop

I am going to try out an Ab blitz, where I will essentially work them everyday for 2 weeks and then stop. Going back to HIIT since I won’t be doing cardio as much (3 times/week probably).

Birthday tomorrow, will be 21 : ).

775

Just popping in to say your avi looks great! I love backs that seem to have ‘eyes’ :slight_smile: Nice work!

776

Happy Birthday. The big 21! DO you have a video of that 605 DL? That’s damn impressive old man

777

[quote]coyotegal wrote:
Just popping in to say your avi looks great! I love backs that seem to have ‘eyes’ :slight_smile: Nice work![/quote]

Haha, thank you!
I’ve never really though of a back that way, very cool!

778

[quote]hlss09 wrote:
Happy Birthday. The big 21! DO you have a video of that 605 DL? That’s damn impressive old man[/quote]

Thank you!
I do have a video, I’ll post it in a little.

779

3.14.11

Barbell Curls with 3 Second Negative
75 x 8, 85 x 8, 95 x 8, 85 x 8

Rope Pushdowns (10 seconds rest between sets)
5 x 10

Seated Dumbbell Curls (palms facing forward entire time, 3 seconds negative)
20 x 10, 25 x 10, 10, 10

Bentover Pronated Dumbbell Kickbacks/Close Grip Bench Press (2 second pause on chest, explode 3/4 lockout, nonstop)
15 x 8/135 x 15
17.5 x 8/185 x 8
17.5 x 8/185 x 8
17.5 x 8/185 x 8
(great superset)

Machine Preachers/Rope Curls (squeeze rope hard, flex hard at top)
50 x 12/4 x 12
70 x 12/4 x 12
50 x 12/4 x 12

Incline EZ Bar Extensions (stretch)
20 + bar x 15
40 + bar x 15
50 + bar x 15

Ab Work (not absolute failure)
Swiss Ball Situps: 5 sets to failure
Leg Raises: 3 sets to failure
Reverse Crunch: 3 sets to falure

I am blitzing my abs for the next three weeks and will be doing ab work 6 times/week. Arms felt awesome today. I really like the close grip bench with the 2 second pause on the chest.

Turned 21 today, pretty sick.

780

Happy Birthday Evan!

Solid workout too.