Evan's Training

Training Training Logs
861

[quote]undecimber wrote:
Hey man thanks for breaking down those acronyms :slight_smile: Awesome vids as always.

Gave those CGBP paused with 3/4 a try - very nice, I used them as a warm up before working sets (the program Iā€™m currently doing calls for conventional) but Iā€™ll definitely be adding them in from now on as they really helped warm up the triceps and elbows.

[/quote]

Good to here bro!
The close grips with the pause and 3/4 are fantastic, glad you tried them out. You can thank JM for turning me onto movements in that manner.

862

Solid looking chest and tricep day. I hope changing things up works for you. <3

863

Thanks bug : ).

Iā€™m really excited to see what my results will be.

864

4.8.11

Bentover Barbell Rows (very strict form, no lower back involvement)
185 x 8, 205 x 8, 225 x 8, 8, 8

Deadlifts
605 felt like a truck, probably shouldnā€™t have even deadlifted, my low back and hammies were fried from leg day still

Close Grip Cable Iso Rows (special exercise, 12 seconds hold, 9 seconds hold, 7 seconds hold, 5 seconds hold, 3 seconds hold, 1 seconds hold, 6 total reps)
110 x 6, 6, 6 (30-45 seconds rest)

Perfect Pulldowns (wide grip, maintain perfect posture, bring elbows as far down as possible)
2 x 10, 1 x 8 (tough)

Cobra Lat Pulldown
2 x 10 LR

Stretchers
3 x 15

Seated Dumbbell Curls (palms forward, 3 seconds negative, 1 seconds pause)
2 x 8 (25 seconds rest)

Barbell Curls
95 x 10, 115 x 8, 8 to 95 x 10

Dumbbell Pullovers
50 x 30
50 x 75 seconds pullover stretch

Solid back day. I am focusing much more on lat width as opposed thickness, so I will be movements that target that.

865

Hey man, just got my first look at your log. Great consistency and you look really focused. Good vids and good forms. Keep it up and good luck with the specific goals.

866

[quote]PrimaryClone wrote:
Hey man, just got my first look at your log. Great consistency and you look really focused. Good vids and good forms. Keep it up and good luck with the specific goals.[/quote]

Thanks for the encouragement bro!

867

5.9.11

Standing Military Press (5/3/1 style percentages)
135 x 5, 160 x 5, 185 x 7

Dumbbell Swings/Machine Delt Raise (30 seconds rest)
50 x 30/85 x 12
50 x 30/85 x 12
50 x 30/85 x 10 + 2
50 x 30/50 x 15

Band Pull Aparts (with flex pause)/Bentover Dumbbell Swings
10 + 10/15 x 30
10 + 10/25 x 25
10 + 10/25 x 25
10 + 10/25 x 25

Behind the Back Smith Shrugs + 3 seconds pause at top
225 x 10, 275 x 10
325 x 8 to 275 x 8 to 185 x 8 (hanely style) to 135 x 8 (hanely style)

Awesome overall shoulder day. It will be interesting to see the results Iā€™ll get from doing shoulders on their own day and doing more heavy pressing. 185 x 7 was strong, not a PR at all, but not bad for not doing them in 3 months. I easily have 205 x the same amount of reps in me.

868

What are your stats right now? Whatā€™s your goal (again) ?

Sorry if you just posted them; if so, let me know what page.

Been watching some of these vids as motivation before I go lift. Working pretty well, man. Thanks.

869

Ponce, and anyone else reading, here are my current goals:

I want to bring up my arms, biceps specifically, and delts.

I am eating more calories than maintenance, but not enough to gain a significant amount of weight. My goal isnā€™t to bulk like before, but to try and just bring up weak areas.

I want to focus on strength a bit more than I have been doing. This is primarily the reason for doing heavy bench and military presses. I donā€™t really have any goals in mind with weights Iā€™d like to hit, but I obviously would like to progress.

My weight right now is 215 with visible abs without flexing, I would like to keep it that way and get to 220 before I start dieting for my show which will be in late October.

Thatā€™s about it. I canā€™t really think of anymore right now, but if I do, Iā€™ll post them.

870

Thought this pose looked pretty good.

871

^ sexy.

872

5.10.11

Cross Body Curls (meadows style)
40 x 8 LR
45 x 8, 8, 8 LR

Bar Pushdowns (10 seconds rest between)
5 x 10

Barbell Curls (1 seconds squeeze at top)
85 x 8
105 x 8
115 x 6
105 x 6

Close Grip Bench Press (2 seconds pause on chest, 3/4 lockout)
135 x 8, 185 x 8, 225 x 6
250 x 7
265 x 5
225 x 6

Seated Palms Forward Dumbbell Curls (4 seconds total negative, nonstop)/Overhead Rope Extensions
25 x 8/12
30 x 8/12
30 x 8/12

Close Grip Chinups (pause at top with intense squeeze)
3 x 6
to ā€œJettison Curl Burnoutā€
Take EZ Bar, place pink mini band under feet and grab it with the bar:
First Set: 60 + Bar + Band x 8 reps
Second Set: 60 + Bar x failure
Third Set: Band curl x failure

DC Biceps Stretch
65 seconds (wow, was light headed after this)

Flat Dumbbell Extensions (no lockout)
30 x 15, 15, 12 (15 seconds rest)

DC Triceps Stretch
45 x 60 seconds LR

When I was walking up to the gym today, I was thinking about how arms are a weak bodypart for me, and told myself that I was going to hit them as hard as humanly possible today; this is just what I did. I left nothing in the gym.
I hit legs with unparalleled intensity, and realize that arms must be no different if I really want to push them to the next level. My goal in the next 10-15 weeks or so is to bring my arms up substantially. Training days like these will need to become the norm for that to occur.

I have videos of the close grip bench set which felt awesome. 275 x 5-7 is not far off.

873

Here is the 265 x 5 close gripā€™s with pauses/no lockout:

874

Hereā€™s the 250 x 7. I had more in the tank, but wanted to give 265 a go.

875

I hate you.

no seriously good job. Strong pressing.

876

[quote]bugeishaAD wrote:
I hate you.

no seriously good job. Strong pressing.[/quote]

Thanks :smiley:

You can prob do the same.

877

5.12.11

Smith Machine Elevated Calf Raise (25 seconds rest)
135 x 15, 185 x 15, 15, 15

Seated Leg Curls
125 x 15, 130 x 15, 15 to 90 x 30 partials/dead stop/stretch reps

Back Squats (3 seconds negative, no lockout)
135 x 6, 225 x 6, 315 x 6, 365 x 6, 405 x 6 (wow, PR)
videos

Machine Leg Press (continuous/dead stop reps, no lockout)
310 x 20 continuous reps
310 x 15 continuous/5 dead-stop reps
310 x 10 continuous/10 dead-stop reps
310 x 5 continuous/15 dead-stop reps

Walking EZ Bar Lunges
100 + Bar x 30 steps each leg

Brutally intense leg day. I saw Shelby doing the deep 3 second squats in the live feed and wanted to give emā€™ a go today, and they are amazing. I have tried them before, but not gone below parallel. These are a great exercise, a keeper for sure.

878

Here are the Back Squats with the 3 seconds negative. 405 x 6 at this depth/tempo is definitely a PR.

879

Very nice squats Evan! Those looked brutal yet extremely strong!

880

[quote]pbclax1 wrote:
Very nice squats Evan! Those looked brutal yet extremely strong![/quote]

Thanks man!
They were brutal, give emā€™ a try sometime!