Week 4, Day 4
SQUAT
325 x 8*
325 x 8*
325 x 8*
325 x 8*
225 x 15
LEG PRESS
3 sets x 50-100 reps
LEG EXTENSIONS
40 rest pause reps
AB WHEEL
x25
x20
x20
BAND PULL APARTS
3 sets x 50 reps
Week 4, Day 5
BENCH
235 x 8*
235 x 8*
235 x 8*
235 x 8*
superset with…
T-BAR ROW HIGH ROW
115 x 15
115 x 15
115 x 15
115 x 15
OVERHEAD PRESS
125 x 8
125 x 8
120 x 8
120 x 8
superset with…
FACEPULL
4 sets x 12-15 reps
DB BENCH PRESS
60’s x 40**
BB ROW (reverse grip)
135 x 15
135 x 15
135 x 12
135 x 12
DB SHOULDER PRESS
40’s x 40**
LAT PULLDOWN
4 sets x 12-15 reps
DB CURL
4 sets x 15 reps
*cluster reps
**rest pause
Yesterday… been busy…
Week 5, Day 1
A1: BENCH
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
A2: T_BAR ROW
115 x 12
115 x 12
115 x 12
115 x 12
115 x 12
B1: INCLINE BB BENCH (paused)
165 x 5
145 x 5
135 x 5
B2: T-BAR HI ROW
115 x 10
100 x 12
100 x 12
C1: DIPS
60 x 12
60 x 10
60 x 8
60 x 6
C2: FACEPULL
130 x 12
130 x 12
130 x 12
130 x 10
D1:DB SHOULDER PRESS
4 x 12,10,10,8
D2: LAT PULL DOWN
4 x 15
DB BICEP CURL
3 x 12-15
Holy volume Batman!!! I have never trained like this before in my entire life. So I was blown away by the volume, but I am going to ride this out for 4 weeks. I really had a ton of fun with it, got a great pump and that is something sort of new to me (bodybuilding style training). I really dig the supersets. A nice transition from heavy heavy heavy, slow pace training.
Week 5, Day 2
SQUATS
355 x 3
355 x 3
355 x 3
340 x 3
335 x 3
FRONT SQUAT
235 x 5
245 x 5
245 x 5
BULGARIAN SPLIT SQUATS
3 sets x 12,8,8
LEG PRESS
100 x 2 minutes continuous
RAGE AGAINST AB CRUNCH MACHINE
3 sets x 12
This was a sub-par session for me. 355 was slow and felt heavier than usual. I think the dialed down frequency of squatting has hurt my “groove.” I can tell a big difference. I won’t worry about it though-- I’ve been trying to honestly just get more “jacked/swole/hyooge/whatever” and that has been my focus for the last several weeks. So I will push on and not worry about the strength loss for now. I think it has more to do with neural efficiency more than anything.
Week 5, Day 3
A1:OH PRESS
135 x 3
145 x 3
135 x 3
145 x 3
135 x 3
A2:T-BAR HI ROW
100 x 15
100 x 15
100 x 14
100 x 12
100 x 12
B1: SEATED BB SHOULDER PRESS
125 X 5
125 X 5
125 X 5
B2: BB ROW
135 X 15
135 X 15
135 X 15
C1: DB SHOULDER PRESS
40’s x 15
40’s x 15
40’s x 15
40’s x 15
C2: BAND PULL APARTyS
x15
x15
x15
x15
D1: DB CHEST PRESS
60’s x 15
60’s x 15
60’s x 15
60’s x 15
D2: LAT. PULL DOWN
4 sets x 12-15 reps
DB HAMMER CURLS
3 sets x 10-12
Supa’set city! I’ve been training at about 6:15AM every morning before work.
[quote]Evolv wrote:
Week 5, Day 3
A1:OH PRESS
135 x 3
145 x 3
135 x 3
145 x 3
135 x 3
A2:T-BAR HI ROW
100 x 15
100 x 15
100 x 14
100 x 12
100 x 12
B1: SEATED BB SHOULDER PRESS
125 X 5
125 X 5
125 X 5
B2: BB ROW
135 X 15
135 X 15
135 X 15
C1: DB SHOULDER PRESS
40’s x 15
40’s x 15
40’s x 15
40’s x 15
C2: BAND PULL APARTyS
x15
x15
x15
x15
D1: DB CHEST PRESS
60’s x 15
60’s x 15
60’s x 15
60’s x 15
D2: LAT. PULL DOWN
4 sets x 12-15 reps
DB HAMMER CURLS
3 sets x 10-12
Supa’set city! I’ve been training at about 6:15AM every morning before work.[/quote]
Dude, you’re volume is through the roof right now! Righteous!
How do you like training early? This week excluded, I’ve been training around 4:30-5:00AM 4-5 days per week for the last few months. Took some getting used to, but I actually am starting to prefer it to training later in the day.
[quote]erik_carlson wrote:
Dude, you’re volume is through the roof right now! Righteous!
How do you like training early? This week excluded, I’ve been training around 4:30-5:00AM 4-5 days per week for the last few months. Took some getting used to, but I actually am starting to prefer it to training later in the day.[/quote]
haha, I know! It is something I have never done so I am going by the adage of “Do what you’ve always done. Get what you’ve always got.” My upperbody has really made some great progress physique/aesthetic wise. Again, something I have never cared about in the past. Some of it is going against conventional lifting wisdom you read-- but it really seems to be working for what I am trying to do.
I actually LOVE training in the early AM! I love the drive to the gym in the dark before the sun comes up and not really anyone on the road. I have a nice route through a very rural area (back roads). So it is nice just cruisin’ and listening to some tunes and sippin’ on some pre-workout lol. It really sets up my whole day. You know what I mean? I have a more even chill mode for the whole day after training and getting it knocked out. The only downside for me is the discipline to get into bed on time every night to make sure I get enough rest.
[quote]Evolv wrote:
[quote]erik_carlson wrote:
Dude, you’re volume is through the roof right now! Righteous!
How do you like training early? This week excluded, I’ve been training around 4:30-5:00AM 4-5 days per week for the last few months. Took some getting used to, but I actually am starting to prefer it to training later in the day.[/quote]
haha, I know! It is something I have never done so I am going by the adage of “Do what you’ve always done. Get what you’ve always got.” My upperbody has really made some great progress physique/aesthetic wise. Again, something I have never cared about in the past. Some of it is going against conventional lifting wisdom you read-- but it really seems to be working for what I am trying to do.
I actually LOVE training in the early AM! I love the drive to the gym in the dark before the sun comes up and not really anyone on the road. I have a nice route through a very rural area (back roads). So it is nice just cruisin’ and listening to some tunes and sippin’ on some pre-workout lol. It really sets up my whole day. You know what I mean? I have a more even chill mode for the whole day after training and getting it knocked out. The only downside for me is the discipline to get into bed on time every night to make sure I get enough rest.[/quote]
Right on! That’s what I love about lifting; there’s always something else you can try or improve upon.
Yeah, I agree about the AM training. I always feel more focused when I train early. And yeah, my mood always seems better during the day. Endorphins or something I guess.
Keep up the great work, dude. Your log is always an inspiration for me!
Thanks Erik, I appreciate that buddy. If I ever get super amped to increase my conditioning work I will refer to your log (100% serious). You certainly have some inspiring stuff in there yourself!
[quote]Evolv wrote:
I actually LOVE training in the early AM! I love the drive to the gym in the dark before the sun comes up and not really anyone on the road. I have a nice route through a very rural area (back roads). So it is nice just cruisin’ and listening to some tunes and sippin’ on some pre-workout lol. It really sets up my whole day. You know what I mean? I have a more even chill mode for the whole day after training and getting it knocked out. The only downside for me is the discipline to get into bed on time every night to make sure I get enough rest.[/quote]
I know what you mean too, it seems like I’m totally relaxed and nothing bothers me after a good AM session.
How does look your gym at those hours? Does anyone besides you show up?
[quote]Evolv wrote:
Thanks Erik, I appreciate that buddy. If I ever get super amped to increase my conditioning work I will refer to your log (100% serious). You certainly have some inspiring stuff in there yourself!
[/quote]
Haha thanks dude I really appreciate that, but if you’re really wanting to add in some brutal conditioning, check out Alpha’s log. That guys stuff makes mine look like a Curves Soccer Mom program, haha.
Week 5, Day 4
SNATCH GRIP DL
315 x 5
315 x 5
315 x 5
…easy.
TRAP BAR DL
500 x 5
500 x 5
500 x 5
…hard.
SNATCH HIPULLS
3 sets x 5 reps
GHR
4 sets x 10 reps
LEG RAISES
3 sets x 12 reps
Squats and Milk, yeah the gym is pretty barren in the morning-- which is perfect for me 
I’ve seen one other dude lifting, but other wise a few people on the treadmill. So, very chill and easy to focus on my lifts.
Erik, yeah dude, Alpha is an animal for sure. I’ve browsed through his log before.
Week 5, Day 1
A1: BENCH
260 x 2
260 x 2
260 x 2
260 x 2
260 x 2
A2: T_BAR ROW
120 x 12
120 x 12
120 x 12
120 x 12
120 x 12
B1: INCLINE BB BENCH (paused)
165 x 5
155 x 5
155 x 5
B2: T-BAR HI ROW
100 x 15
100 x 15
100 x 15
C1: DIPS
60 x 12
60 x 10
60 x 8
60 x 7
C2: FACEPULL
130 x 15
130 x 15
130 x 15
130 x 12
D1:DB SHOULDER PRESS
4 x 12,10,10,8
D2: LAT PULL DOWN
4 x 15
DB BICEP CURL
3 x 12-15
I have been blown away at my upper body progress. My shoulders and arms look totally different than from 4 months ago. Bro-splits for the win! lol However, I will be changing back to a more strength oriented style after this little stint of “powerbuilding” or whatever the hell you want to call it.
Week 5, Day 2
SQUATS
335 x 3
335 x 3
335 x 3
335 x 3
335 x 3
FRONT SQUAT
275 x 3
275 x 3
275 x 3
BULGARIAN SPLIT SQUATS
3 sets x 12,8,8
LEG EXTENSION
40 rest-pause reps
RAGE AGAINST Das AB CRUNCH MACHINE
3 sets x 12
Went a little lighter on the back squats today and tried to hammer some deep tall straight torso controlled reps. Front squats felt light today, 275 felt easy easy.
Week 6, Day 3
A1:OH PRESS
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
A2:T-BAR HI ROW
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15
B1: SEATED BB SHOULDER PRESS
125 X 5
125 X 5
125 X 5
B2: BB ROW
140 X 15
140 X 15
140 X 15
C1: DB SHOULDER PRESS
45’s x 15
45’s x 15
45’s x 15
45’s x 15
C2: BAND PULL APARTyS
x15
x15
x15
x15
D1: DB CHEST PRESS
60’s x 15
60’s x 15
60’s x 15
60’s x 15
D2: LAT. PULL DOWN
4 sets x 12-15 reps
DB HAMMER CURLS
3 sets x 10-12
Week 6, Day 4
SQUAT
405 x 1
350 x 2
315 x 3
TRAP BAR DL
500 x 5
500 x 5
500 x 5
SNATCH GRIP HIGH PULL
3 sets x 5 reps
GHR
4 sets x 8-10 reps
LEG RAISES
3 sets x 12-15 reps
[u]Week 7, Day 1[/u]
A1: BENCH
260 x 3
260 x 3
260 x 2
260 x 2
260 x 2
A2: T_BAR ROW
120 x 15
120 x 15
120 x 14
120 x 12
120 x 12
B1: DIPS
80 x 5
80 x 5
80 x 5
B2: T-BAR HI ROW
100 x 15
100 x 15
100 x 15
C1: DIPS
60 x 12
60 x 10
60 x 8
60 x 7
C2: FACEPULL
130 x 15
130 x 15
130 x 15
130 x 12
D1:DB SHOULDER PRESS
4 x 12,10,10,8
D2: LAT PULL DOWN
4 x 15
DB BICEP CURL
3 x 12-15
Week 7, Day 2
SQUATS
340 x 3
340 x 3
340 x 3
340 x 3
340 x 3
FRONT SQUAT
285 x 3
BULGARIAN SPLIT SQUATS
3 sets x 10 reps
LEG EXTENSION
40 rest-pause reps
RAGE AGAINST Das AB CRUNCH MACHINE
3 sets x 12
Week 7, Day 3
A1:OH PRESS
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
A2:T-BAR HI ROW
110 x 15
110 x 15
110 x 15
100 x 15
100 x 15
B1: SEATED BB SHOULDER PRESS
135 X 5
135 X 5
125 X 5
B2: BB ROW
155 X 12
155 X 12
155 X 12
C1: DB SHOULDER PRESS
50’s x 12
50’s x 12
50’s x 10
50’s x 18
C2: BAND PULL APARTyS
x15
x15
x15
x15
D1: DB CHEST PRESS
65’s x 15
65’s x 15
65’s x 15
65’s x 15
D2: LAT. PULL DOWN
4 sets x 12-15 reps
DB HAMMER CURLS
3 sets x 10-12
I think logs are boring without something cool… so here is a great quote:
Give a man a match, and he’ll be warm for a minute, but set him on fire, and he’ll be warm for the rest of his life.