Evan's Training

Training Training Logs
981

Evan, are those single arm pulldowns the exercise that Shelby posted in his livespill a bit ago?

982

[quote]pbclax1 wrote:
Evan, are those single arm pulldowns the exercise that Shelby posted in his livespill a bit ago?[/quote]

Yes, they are. Great exercise, you can really feel it.

983

6.13.11

Seated Overhead Press (go to just below chin level)
95 x 5
135 x 5
185 x 5
205 x 5, 5
135 x 20, 15

Leaning Dumbbell Lateral Raise (slight pause at top)
30 x 8 LR
40 x 8, 8 LR

Glass Laterals: 25 x 12, 12, 12
Partial Laterals: 60 x 25, 25, 25

Band Pull Aparts/Rope Delts
30/10
30/10
DC Shoulder Stretch
60 seconds

Barbell Shrugs
135 x 20
225 x 20
315 x 15
405 x 12
515 x 10 to 405 x 20

Very intense Delt/trap day. I haven’t seated barbell overhead pressed in a while and 205 felt pretty good. I try and get a good range of motion of that exercise, so weights are a bit lower than if I just went to mid chin level, but I get a great feeling from em’ . Laterals felt good, experimented today with doing one exercise heavy and then the other two supersetted and I really like that setup, as it will allow me to get stronger and still have volume.
Shrugs felt great, am going to start going heavier and doing them more explosively, as they are a muscle group that I believe responds well to that type of training.

Bodyweight on an empty stomach today was 217, will post a “mirror shot” similar to one I posted a few months ago at 218-219 for comparison.

984

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217-218 Bw in this pic. There is a pic in this exact location around page 26 where I weigh 220 if you want a comparison.

985

6.14.11

Rope Curls/V Grip Pushdowns
5 x 10/10

Alternating Dumbbell Curls
60 x 6, 6, 6 LR to 40 x failure

Close Grip Press
135 x 5
185 x 5
225 x 5
275 x 6
Dead Stop Close Grip Press From Pins
135 x 5
185 x 8
225 x 8, 8

Dead Stop Barbell Curls (arms a bit below 90 degrees)
75 x 8, 95 x 8, 105 x 8, 95 x 8
95 x 6 to 75 x failure to 65 x failure

Weighted Dips
45 x 8
90 x 8
135 x 5 (best is 6, very, very good set all things considered)

Cross Bodies/Hammers
35 x 8 LR to 35 x 14
35 x 6 LR to 35 x 12

Overhead Rope Extension
RP Set: 20, 12, 8
DC Triceps Stretch

Machine Preacher
40 x 8 upper/8 lower/8 full
60 x 8 upper/8 lower/8 full
70 x 8 upper/8 lower/5 full
3 dropsets doing full reps of 50, 30, 10
DC Biceps Stretch
60 seconds

As many of you can tell, I don’t normally train arms on Saturday. I’m trying to overtrain on purpose because I’m going on vacation Thursday through Wednesday next week and am not going to train. I’m trying to take advantage now, overtrain, and take advantage of supercompensation hopefully. The amount of volume I did today was insane considering I just went through 4 days of high volume. Arms still felt pretty strong, despite the fatigue that was preach there.

Haven’t done weighted dips in a while. 135 x 5 felt easy despite not doing them in a long time and being fatigued a ton. I think I could do 10 + if fresh.

Legs tomorrow.

986

6.15.11

Standing Calf Raise (20 seconds rest)
6 x 10

Front Squat (beltless)
135 x 6
185 x 6
225 x 3
275 x 3
315 x 3
335 x 2
365 x 2 (easy, stop there)

Back Squat (4 seconds negative, no lockout)
315 x 2x8

Leg Press + Bands
2 pps x 8
5 pps x 8
7 pps x 8
Dropset
10 pps x 6 to 8 pps x 8 to 6 pps x lost count to 4 pps x a bunch to 2 pps x a bunch
WOW!

I just did a bunch of compound exercises today, went heavy on fronts beltless for the first time in a long time and they felt really good actually. I can definitely hit 405 x 2 when not over trained and fatigued. Leg press was insane. Vids will be up soon.
I’m feeling the fatigue, today was very tough. Weights felt heavy, but I pushed through. Vacation soon.

987

Pic and numbers both looking very strong. Good shit.

988
989

6.16.11

Dead Stop Barbell Rows (from pins)
225 x 8, 9

Decline Bench Press
Worked up to 315 x 6

Close Grip Cable Rows/Flat Bench Press (2 seconds pause, no lockout)
2 x 10/185 x 8, 225 x 8
2 x 20/225 x 8, 8

Snatch Grip Deadlift from 3 inch deficit (bar within cm of touching my feet)
225 x 5
275 x 5
315 x 5
365 x 5
405 x 5 (very smooth)

Alternating Dumbbell Curl (palms forward entire curl motion)
60 x 10 LR

Another day of depletion. Pretty much every last set was taken to failure…tired as fuck now.

990

Here’s a video of the Deficit Snatch Grip Deads…

These were very smooth, probably was good for 10

991

Hey man -

Do you have a video of the Deadstop Barbell Row please?
I enjoi the DB version alot and was wondering how you go about it with a BB.

Awesome work as always - it’s become a habit of mine to watch your squat vids before any squat session.

992

I don’t have a video of the dead-stop rows, but they were done from the pins, resting at about a little below waist level with no momentum or swing involved.

Thanks bro! Glad to hear it!

993

6.17.11

Thibs Special Curcuit

  1. Seated Press W/Out Back/Strict Standing Lateral Raise
    60 x 8/30 x 8
    • Glass Raises
      60 x 8/30 x 8/20 x 8
    • Cable Leaning Laterals
      60 x 8/30 x 8/20 x 8/3 x 8 LR
    • Machine Delt Raise
      60 x 8/30 x 8/20 x 8/3 x 8 LR/110 x 8
    • Dumbbell Branch Warren Raises (2 at a time)
      60 x 8/30 x 8/20 x 8/3 x 8 LR/130 x 7/30 x 8
    • Wide Grip Military Press
      60 x 8/30 x 6/20 x 8/3 x 7 LR/140 x 7/30 x 8/95 x 8
    • 1 1/2 Cable Raises
      60 x 8/30 x 6/20 x 8/3 x 6 LR/130 x 7/30 x 6/95 x 8/2 x 7 LR
    • Seated Strict Dumbbell Lateral Raises
      60 x 8/30 x 6/20 x 8/3 x 6 LR/130 x 7/30 x 5/95 x 7/2 x 6 LR/22.5 x 8

Final set was: Seated Press without back/Standing Dumbbell Laterals/Glass Raise/Cable Leaning Laterals/Machine Delt Raise/Warren Front Raises/Ultra Wide Grip Barbell Press/1 1/2 Cable Laterals/Seated Dumbbell Laterals

Brutal…

Triceps
Close Grip Bench + Pause No Lockout
135 x 10
185 x 8
235 x 5
Dropset
285 x 4 (WOW) to 235 x 4 to 185 x 6 to 135 x 8
Triceps dead…

This was a crazy and unconventional workout. I saw Thibs Live spill on the weird circuits he does sometimes, so I decided why not since I’m trying to overtrain, and it was certainly brutal.
Close grip bench was a pleasant surprise…seeing that I trained triceps yesterday and then 2 days before that and did all the holder work before, 285 x 4 is technically a PR in the 2 second pause presses…

994

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Working on this pose, but it’s coming along. I am pleased with the improvements I am making in my arms and lat width.

995

[quote]ebomb5522 wrote:
Working on this pose, but it’s coming along. I am pleased with the improvements I am making in my arms and lat width. [/quote]
Nice vacuum there Evan!

996

Haha, thanks PB!

997

6.18.11

Bench Press (just for fun)
135 x 10
185 x 5
225 x 5
275 x 3
315 x 3 (at least 5-6, maybe more, definitely the easiest 315 has ever felt for me)

Chest Giant Set
Bench press + pause/incline flies/HS Incline
2 sets

Back Giant Set
Ultra strict barbell rows/perfect Pulldowns/close grip rows/
3 sets

Biceps Thib Set

  1. alternating dumbbell curls/rope curls
    8/8
    • barbell curls
      8/8/8
    • strict cross bodies
      8/8/8/8
    • cable drag curls
      8/8/8/8/8
    • seated machine strict curl
      8/8/8/6/8/8
    • calf raise curls
      8/8/8/6/8/8/8

Another anything I feel like day…today was my last final and now I’m home, going on vacation tomorrow and will not be training for 5 days…
This should serve as a nice break before I kill it all summer.

998

Nice work up in here.

999

[quote]hlss09 wrote:
Nice work up in here. [/quote]

Thanks Hiss, trying to push it a bit before vacation…look for some big PRs the week I return.

1000

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Updated back pic…thought this one looked pretty good.