Evan's Training

Training Training Logs
921

5.23.11

Seated Dumbbell Military Press
100 x 9 to 6 (15 seconds rest)
2 seconds pause, 3/4 lockout
75 x 8 to 55 x 6 to 40 x 6

Hypertrophy Circuit
Dumbbell Dead-Stop Laterals: 20 x 8
Machine Delt Raise: 80 x 12
Partial Dumbbell Laterals: 55 x 25

Cometed 6 rounds, no more than 60 seconds rest

DC Shoulder Stretch
75 seconds (wow)

Pec Dec Rear Delt Flies
55 x 25, 70 x 25, 80 x 25
Intense Drop (back half reps)
100 x 60 to 55 x 30 to 25 x 10 full reps

Smith Machine Behind the back shrugs (3 seconds hold)
225 x 8, 8, 8, 8
12/9/7/5/3/1
225 x 6
Hanley Style
135 x 6 (in long hold manner)

Awesome overall shoulder/trap day.
I could have hit more on dumbbell presses, but didn’t want to push it today. I will go for multiple sets with the 100s next week. Hypertrophy circuit felt awesome, insane pump. Rear delts felt crazy too. Overall, sick day.

922

<3 training shoulders / traps.

923

3183×1694 1.11 MB

5.25.11

Standing Calf Raise
5 x 12 (very short rest)

Cross Body Hammers (15 seconds rest)
30 x 10 LR
40 x 10, 10 LR
30 x 10 LR

Rope Pushdown (15 seconds rest)
5 x 12

Standing Preachers (3 seconds negative, squeeze)
50 + bar x 8, 8
70 + bar x 8, 8 + failure
50 + bar x 8 + forced

Close Grip Bench Press
worked up to 315 x 2 + 3 forced reps (can definitely do better)
Full 2 second pause, 3/4 lockout
225 x 10 (brutal)

Standing EZ Bar 1 1/2 rep curls (4 seconds tempo, squeeze hard on both reps)
20 + bar x 6, 6, 6, 6

Plate Loaded Dip Machine (3 seconds negative, squeeze)
1 pps x 12
2 pps x 12
3 pps x 10
3 pps + 25 x 30 to 2 pps + 25 x 20 to 1 pps + 25 x 10 (6 seconds negative) to 25 each side x long holds

Standing Dumbbell Palms-Forward Curl (4 seconds negative, squeeze at top)
20 x 10, 25 x 8, 8, 20 x 10

EZ Incline Extensions
50 + bar x 15, 15

Reverse Grip Pushdown/Rope Curl
5 x 12/12 no rest between sets
Rope Curl Partner Assisted (pushing down weight stack as hard as he can on each rep)
80 x failure to 50 x failure to 20 x failure

DC Biceps Stretch
60 seconds ouch

Brutal day. Arms got a sick pump. I haven’t close gripped without a 2 second pause in a while, 315 felt strong on the first few and it seemed like I just lost balance. I will get 5 soon. Everything else was amazing.

Here’s an arm pic PW.

924

5.26.11

Seated Calf Raise (4 seconds negative, squeeze at top for 1 count) (15 seconds rest tops)
45 x 15
90 x 15
135 x 10, 10, 10 (15 seconds rest)

Lying Hamstring Curls
2 x 20 warmup
Rest Pause Set (10 breaths between sets)
100 x failure, failure, failure + 50 Partials (wow wow)

Leg Press + Doubled Mini-Bands (3 seconds negative, 3/4 lockout)
4 pps x 15
7 pps x 15
9.5 pps (most the machine can hold + some) x 10, 8 + 3 dropsets (brutal)

Back Squats (4 seconds negative, no lockout)
315 x 8, 8 (short rest)

Leg Extensions/Walking Lunges
200 x failure/90 x 20 steps
200 x failure/90 x 20 steps
200 x failure + partials

Very brutal leg day. I haven’t done the leg press with the mini bands in a long time, but this is definitely a PR. The leg press at my school is one of the “hard” leg presses, as less weight feels like more. 9.5 pps + the bands probably is more like 11 plates of resistance, and this was definitely a PR.

My goal with leg training nowadays is two fold. Some days, I will go for weight PRs, other days, I will just see how much pain I can take. Today was a mix of the two.

Bodyweight is around 216.

925

damn man, you’ve got a garden hose running up your bicep.

That DL was savage… I watched it with no volume the first time and then after your post lift celebration I watched it again expecting to hear some loud yelling and cheering… probably the most silent celebration since the deaf olympics lol

926

Hahaha ya, it was a bit of a girly yell…

Sometimes it just happens that way…lol.

927

Looking really good man! Solid workouts as of late.

I tried to pm you earlier but I dont think it went through?

928

5.28.11

Dumbbell Twist + Press
40 x 10, 60 x 10, 70 x 10, 10

Incline Press (no lockout, cont)
185 x 6, 225 x 6, 6, 6
275 x 5

Machine Press (cont/slow)/neutral pump press/stretch
100 x 10/20/10
125 x 10/20/10
150 x 10/20/10
150 x 10/20/10
Drop
175 x 8 to 135 x 8 to 100 x 8 to 50 x 12 to 100 x pump failure + 10

Flat Bench Press (2 seconds pause/3/4 lockout)
135 x 10, 185 x 6, 225 x 6 to 185 x 6 to 135 x 6

DC Stretch
70 x 90 seconds

Great session. That’s all.

929

Evan, whats the diet been like lately?

930

I’ll post my daily totals and an example training day diet tonight.

931

Impressive deadlift!

932

Thanks Adam!

933

Way to hit that 640 dead! Love dropping in here 'cause there’s consistent hard work going on.

934

Thanks Ashy!

935

5.29.11

Single Arm Barbell Rows (slow negative, using 25s)
50-100 x 8 LR
125 x 8, 8 LR

Close Grip Cable Rows (12-9-7-5-3-1 seconds holds descending)
8 x 6, 9 x 6, 10 x 6

Perfect Pulldown + 1 Second Squeeze at Bottom
12 x 6
10 x 10, 10, 10

Spider Lat Pulldown (2 seconds hold at contraction + long stretch)
3 x 10

Meadows Dumbbell Pullovers
60 x 15, 15, 15

Rack Deads
2-3 inches below knee
worked up to 515 x 10 (1 second pause at bottom, squeeze at top)

Dumbbell Pullover Stretch
80 x failure

Machine Preacher Dropset
110 x 10 to 90 x 8 to 70 x 8 + partials to 50 x 10 + partials to 50 x partials

Standing Dumbbell Curls (palms forward entire time, 4 seconds negative + 1 count squeeze at top)
20 x 10, 10
25 x 8 + partials

Very intense back/biceps day. The 125 x 2x8 on the rows is a PR and everything else felt amazing. I am really focusing on building the mind-muscle connection with lats, as width is a weak point for me. Rack deads felt great. My sticking point on deads is right about at 2-3 inches below my knee so these should hopefully help with that along with some added back thickness. Arms felt great, serious pump : ).

936

515x10 rack pulls…goddamn. lol. Beast mode, Evan.

937

Haha, thanks Blaze! I’m glad I am getting back into these, they are very good for building thickness and the DL.

938

5.30.11

Standing Machine Calf Raise (3 sec neg, 1 squeeze at top, 45-60 sec rest)
10x10 @ 120

Seated Dumbbell Press
Worked up to 100s x 10, 5
Presses without back (very tough): 40 x 10, 50 x 10, 60 x 10

Lateral Raise Tri-Set
Seated Dumbbell Laterals (slight pause at top): 20 x 8, 27.5 x 8, 8, 30 x 8, 35 x 8
Machine Laterals: 90 x 10, 10, 10, 10, 10
Cable Double Laterals: 10 x 15, 15, 15, 15, 15
Rest 60-120 seconds (brutal)

Dumbbell Rear Delt Bench Flies (really emphasize contraction, come off bench if need)
25 x 25, 25, 25 to 20 x failure

Shrugs
2 tough sets

Solid day. I am happy with how my dumbbell pressing is getting stronger, it’s always been a weaker point for me. I really enjoy the presses without any back support (just sitting straight up on a bench). I felt them more in my delts than traditional presses and will definitely be including them more. Laterals are light because I always pause at the top and try and keep my arms as straight as possible. I always feel them more that way. Bw was 217 on an empty stomach, still sporting full abs : )

939

[quote]ebomb5522 wrote:
Video of 160 lb kroc rows, 20 reps. Just want to start putting all my videos in the same profile.[/quote]

The fact that your gym has 160lb dumbbells is awesome and you repped it like butter. Nice pull brotha. Gives me great motivation for my next back day. Keep up the hard work !

940

[quote]bigshanto wrote:

[quote]ebomb5522 wrote:
Video of 160 lb kroc rows, 20 reps. Just want to start putting all my videos in the same profile.[/quote]

The fact that your gym has 160lb dumbbells is awesome and you repped it like butter. Nice pull brotha. Gives me great motivation for my next back day. Keep up the hard work ![/quote]

Haha thanks bro! Wow, that video was a long time ago.
The dumbbells in my gym also go up to 200s…which at this point, I’ve repped for kroc rows like I did the 160s :-P.