Eye's Training Log

Training Training Logs
61

ATG squat - 145x10, 165x8, 190x8, 210x8, 240x5, 255x5, 270x3, 280x3, 290x3, 295x3x2, 195x20
SLDL - 200x5, 300x5, 350x5, 375x3, 385xfail, 385x3
Front squat - 135x8, 155x8, 165x6, 175x5

Incline DB BP - 55x8, 65x8, 75x7, 85x7, 85x5, 90x4x2
Dip - bwx20, bwx11

I feel the hotter the weather the better my workouts are. I have replaced seated leg extensions with front squats for now. As the flat BB BP was in repair, I decided my upper chest needed some work so I did incline DB presses. Although I though I should have been able to hit 95 lb DB for incline press I think the squats and SLDL may have drained me too much.

62

wide width lat pull down - 150x6, 170x6, 190x5, 210x5, 220x2.5x4, 220x2 160x10 120x12 (last set = drop set)

seated machine row - 105x10, 125x10, 135x10, 145x6, 155x5

Smith machine shrugs (excludes bar weight) - 90x11, 160x10, 210x5x3

Medium width pull up - bwx11, bwx6x2

Reverse peck fly - 90x12, 100x12, 105x11.5, 110x10

63

Flat BB BP - 135x10, 160x10, 180x5, 195x4, 205x3, 215x3, 220x3, 225x3, 225x2, 225x3
Incline DB BP - 70x8, 80x6x3
Peck deck - 175x8, 180x6x2, 180x5.5

Standing DB side raise - 17.5x10, 20x10, 22.5x5x2

DB oblique side raises 80x6x2, 85x6x2, 90x6x2
Cable crunches - 180x20, 187.5x15, 192.5x10x3

Dip - bwx21, bwx13

Standing DB side raise - 12x20, 12x15

Today my shoulders felt slightly sore going into the flat BB as I had my first dragonboat practice in 2 weeks yesterday. Also I’ve noticed my shoulders to be a lagging part and thus have decided to incorporate 2 sets of standing DB side raises until failure in every Sunday and Wednesday workouts. Hopefully, it will stunt some shoulder strength and growth.

Otherwise, I’M FUCKEN HAPPY TO HAVE FINALLY BEEN ABLE TO BENCH 2 PLATES!!! (Hoping to get to 3 plates by around x-mas 2012 or February 2013)

64

ATG squat - 150x10, 170x8, 195x8, 215x8, 245x5, 260x5, 275x3, 285x3, 295x3, 300x3x2, 200x20
SLDL - 200x5, 300x5, 350x5, 375x5, 385x4
Front squat - 140x8, 160x8, 170x6, 180x5

Incline DB BP - 60x9, 70x9, 80x7, 85x6, 90x5x2
Dip - bwx21, bwx12

Squats went well although my lower back still felt sore from saturday’s dragonboat practice. I forgot to up the weights for SLDL but was able to pull more reps for each set without difficulty, therefore I’m happy to know I’ve made some progress. Since my gym’s highest DB are 100 lbs, I’ve decided to slowly go up in weights for incline DB BP. Thus, I will be adding 1 rep for each set until I can do 10 with perfect form before moving the weight up by 5 lbs.

65

wide width lat pull down - 155x6, 175x6, 195x5, 215x5, 225x2.5x2, 225x2 165x10 125x12 (last set = drop set)

V grip t bar row (w/chest pad) - 45x8, 90x8, 115x8, 135x4x4

Reverse grip BB row - 45x10, 65x10, 95x10, 115x8, 125x8x2

BB front half up raise - 30x12x3

medium width pull up - bwx12, bwx9, bwx7

Edit: I found out that my reverse grip BB rows were performed a little too slow, being almost 2 seconds up and almost 2 seconds down. Next time I do them they will be done more quickly yet keeping good form. Hopefully this way I will be able to hit higher weights and get better results

66

30 min bike ride

Front squats - 95x10, 135x10, 155x10, 175x6, 185x6, 195x5, 200x3

BB lungs (per leg) 135x8, 155x8, 175x6

Seated calf raise 125x8, 135x5, 145x4x3

Cbl crunch 182.5x20, 190x15, 195x10x3

I had to miss dragonboat practice today therefore I went to the gym early and did this workout instead. It was great to start off with front squats and while I felt I could have done more reps with 200 or even 205 for 5 reps, my lower and mid back felt like it was still in need of recovery from wednesday’s workout session. This workout routine is also completely new for me and I may continue to do this every saturday after next weekend when dragonboat is over until next school year. As well, decided to do cbl crunches today as I wasn’t sure if I would be able to do them tomorrow with a sore back.

67

Biked 15 minutes

Flat BB BP - 140x10, 165x10, 185x5, 200x5, 210x4, 22043, 230x3x2, 230x5,
Incline DB BP - 70x9, 80x5, 80x6x2
Peck deck - 182.5x6x3

Standing DB side raise - 17.5x10, 20x10, 22.5x5x2

DB oblique side raises 85x5x2, 90x5x2, 95x5x2
wood chopper (chest height) - 40x8, 50x10

Dip - bwx20, bwx13

Standing DB side raise - 12x20, 12x15

Flat BB BP felt amazing this week. I think this may be due to no dragonboat practice yesterday which uses a lot of shoulder muscles. Because I went almost all out on Flat BB BP, I feel short of my goal of 80 lb incline DB BP for 3 sets of 7 reps. Also, because my lower back did not feel too sore, I decided perform my oblique exercises as I think it aids my balance for squat.

68

Hey man good training. I’m guessing from your avatar photo your goals include bodybuilding of some form? How’s the bodyweight been over the course of your training log?

69

Hey, my avatar picture is really old, about 2 years when I weighted around 147-150 lbs. Right now i’m at about 175 lbs, which is a 25 lb gain from when I started recording my training in mid feburary. Although I may not be as ripped as I was, like in my avatar, my strength has gone up significantly with my veins and abs still remaining visible. My short and long term goal is to get as strong I possibly can natty and I am not planing to go into body building competitions.

70

wide width lat pull down - 160x6, 180x6, 200x5, 220x5, 230x3, 230x2.5, 230x2, 230x2 170x10 130x12 (last set = drop set)

Reverse grip BB row - 55x10, 105x10, 125x8, 135x8, 145x8x3
medium width pull up - bwx12, bwx9, bwx7

BB front half up raise - 40x8x3

Reverse peck fly - 115x11x2, 115x9

medium width pull up - bwx8.5, bwx4, bwx3

My training schedule this week has been altered due to my upcoming dragonboat race in montreal this coming weekend. Tomorrow will be a rest day followed by a leg day on thursday and, hopefully, another back session on friday morning before I leave for montreal.

71

ATG squat - 155x10, 175x8, 200x8, 220x8, 250x5, 265x5, 280x3, 290x3, 300x3, 305x3, 305x4, 205x20
SLDL - 205x5, 305x5, 355x5, 380x4, 390xfail, 390x1
Front squat - 145x8, 165x8, 175x6, 180x7

Incline DB BP - 60x10, 70x10, (couldn’t find the 80 lb DBs) 85x7, 90x5, 90x4
Dip - bwx23, bwx12
Standing DB side raise - 15x15, 15x12

Not happy with todays training session. Although I went up in weigh for most lifts, I did not feel the adrenaline today. The lack of adrenaline to workout may be caused by last nights drinking (first time drinking in about 6 months) and 4 hours sleep followed by an 8 hour shift at work (landscapping). Also my lower back felt sore which caused me to lean foreward a few times while doing ATG squats as well caused great difficulty in lifting 390 for SLDL. The lower back soreness, I assume, may be caused by the front squats which I have done on saturday coupled with the lack of sleep. Lesson learned, SLEEP=POWER.

Also, I will not be working out with weights for the remainder of this week, next 3 days, as I will be leaving for montreal tomorrow for a dragonboat competition. Therefore I may, if possible, do body weight exercises at the hotel. (eg. bodyweight box jumps, pushups, pull ups).

Hopefully, next weeks leg session will feel better if I don’t end up going out the night before again.

72

wide width lat pull down - 160x7, 180x7, 200x5, 220x5, 230x3x3, 230x2, 230x2 170x10 130x12 (last set = drop set)

V grip t bar row (w/chest pad) - 45x9, 90x9, 115x9, 135x5x2, 135x4x2

Reverse grip BB row - 115x10, 130x8, 140x8, 150x8x3
medium width pull up - bwx9, bwx4, bwx5

BB front half up raise - 40x8x3

medium width pull up - bwx7, bwx5, bwx4

Was very tired today as I got back from montreal at around 2 a.m. after having won 3rd place in division A for the 500 M dragonboat race, as well, had to get up for work at 5:30 am. I knew the weights probably not increase, therefore I attempted to do the same weights as last week for pull downs but with slower reps. Also my BW pull ups have suffered this week perhaps from the increased resistance from pull downs or, more likely, insufficient sleep. Hope workouts return to normal progress this or early next week.

73

ATG squat - 160x10, 180x8, 205x8, 225x8, 255x5, 270x4, 285x4, 295x3, 305x3, 310x3, 310x3.5, 210x20
SLDL - 210x5, 310x5, 360x5, 385x5, 395xfail, 395x3
Front squat - 150x8, 170x8, 180x7.5

Incline DB BP - 60x10, 70x10, 80x8, 85x6, 90x6, 90x5.5
Dip - bwx22, bwx11
Standing DB side raise - 15x20, 15x15, 17.5x4 (partials)

Almost at 315 for squats! Hopefully I’ll get it next week. The gym was packed today and, unfortunately, I was only able to get in 3 sets of front squats. As for incline DB BP, I’m happy I was able to a 6 and 5.5 rep with 90 pounds. Hopefully next week I’ll be able to do 2 sets of 6 with 90 or a set of 7 and 6. Lastly, I’ve added partials to the DB side raises to the end as I was really able to feel the shoulder pump which I rarely get.

74

30 min bike ride

wide width lat pull down - 165x6, 185x6, 205x5, 225x5, 235x2.5x4, 235x2 175x9 135x11 (last set = drop set)

V grip t bar row (w/chest pad) - 50x8, 95x8, 120x8, 140x4x3, 140x5

medium width pull up - bwx10.5, bwx6, bwx4

Front squat - 135x5, 155x5, 185x5, 195x5, 205x3
Seated calf raise 125x8, 135x5, 145x3x3

reverse peck fly - 117.5x11x2, 117.5x9

medium width pull up - bwx6, bwx3, bwxfail

I had to work a side job the past 2 nights therefore was unable to make it to the gym for back on Thursday. Today I did back as well as a bit of legs. The pull downs felt really hard and my left forearm was sore perhaps from the past 2 days of work, therefore my pull ups also suffered a little. Front squats felt really great.

75

Biked 15 minutes

Flat BB BP - 145x10, 170x10, 190x5, 205x4, 215x3, 225x3, 235x3x3
Incline DB BP - 70x5, 80x5, 85x5x2
Peck deck - 185x6x2, 187.5x7

Standing DB side raise - 20x10, 22.5x10, 25x5x2

DB oblique side raises 85x6x2, 90x6x2, 95x6, 95x8
Cable crunches - 182.5x20, 190x15, 195x10x3

Dip - bwx24, bwx14

Standing DB side raise - 15x20, 15x15, 17.5x8 (partials)

Today’s flat BB bench felt really hard, perhaps a result of working out my back the day before. Also i decided to do less reps on incline DB BP and increase the weight. Next incline DB BP session on chest days will consist of same weights but higher rep for each weight level. Also next week my chest session will not be on a sunday as it is my cousins wedding. Therefore my workout schedule for next week will be altered slightly once again. Also, the DB side raises are helping me a lot with size. Although it has only been perhaps 2 weeks since I’ve incorporated them, the shoulder size increase is visibly noticeable. Overall always happy to see progress in numbers and size.

76

Tuesday’s workout:

med width pull up - bwx10x3, bwx5x7
climbing 9 feet fireman pole - bwx4

Yesterday’s workout

Incline DB BP - 60x10, 70x10, 80x8 85x6, 90x5, 95x4 x2
dip - bwx22, bwx14, bwx4
Standing DB side raise - 17.5x15x2, 20x8 (partials)

Past 3 days I’ve been too busy to hit the gym. Past 2 I have been taking working shifts, one at my landscapping job then after with my dad renovating someones washroom. Yesterday, I had to go to my cousins wedding rehersal. Tomorrow I think I may take a day off to catch up on rest AS i FEEL LIKE SHIT NOW. On saturday, I will be hitting legs chest and, perhaps, back as I will be attending my cousins wedding on sunday and it is a holiday on monday.

77

Biked 15 minute

Front squat - 135x10, 155x10, 175x5, 195x5, 205x5, 215z3, 225x3x2, 225x4
seated calf raise - 130x8, 140x5, 145x4x3

Incline DB BP - 65x10, 75x10, 85x8, 90x5, 95x4x2, 95x7 (last 3 reps were negatives)
Peck deck - 187.5x7x2, 190x9
Dip - bwx26, bwx16, bwx9
Standing DB side raise - 17.5x20, 17.5x15, 20x8

wide width lat pull down - 165x6, 185x6, 205x5, 225x4, 225x3x3, 225x2 170x10 130x12 (last set = drop set)
V grip t bar row (w/chest pad) - 50x8, 95x8, 120x8, 140x4x2, 140x5
medium width pull up - bwx10, bwx5, bwx4

DB oblique side raises - 90x5x2, 95x5x2, 100x5x2
Cable crunches - 185x20, 192.5x15, 197.5x10x3

Today I did a long workout in the afternoon after a few days of not being able to reach the gym. Also I will not be able to reach the gym for the coming 3 days but I will try my best to look for places to perform body weight exercises (perhaps a good chance for me to perform higher reps and tone up a little, LOL). Anyways, tomorrow is my cousins wedding and working out is probably not the most important thing on my mind at the moment.

78

ATG squat - 165x10, 185x8, 210x8, 230x8, 260x5, 275x4, 290x4, 300x3, 310x3, 315x3, 315x5, 215x20
SLDL - 215x5, 315x5, 365x5, 390x5, 400x4
Front squat - 155x8, 175x8, 185x6, 195x5

Incline DB BP - 65x10, 75x10, 85x8, 90x6, 95x5.5x2
Dip - bwx25, bwx14, bwx9
Standing DB side raise - 17.5x20, 17.5x15, 20x8

Cousins wedding was amazing. Although I missed a few gym sessions, I however found time to do pushups as well as pull ups. Also quite happy that I finally reached 315 ATG squats. Best part was that it felt easier than my last squat session yet the 215x20 squat killed me, I couldn’t stand after performing them. Also the SLDL and incline DB BP felt like they were really easy and while I could have perhaps done higher weights I chose not to to avoid injury. Next week, perhaps, I will attempt 100 lb DBx3x2 for incline BP and finally reach 4 plates SLDL for reps. That is all.

79

wide width lat pull down - 150x12, 155x12x4
V grip t bar row (w/chest pad) - 50x8, 95x8x2, 115x8x2
reverse peck fly - 120x10x3

Standing DB shrug (w/1 sec pause at top) - 70x10, 75x10x3
Incline DB row - 90x8, 90x6, 90x4
Close grip BB upright row - 40x20, 60x15

I missed my gym session yesterday because I went to a co-workers birthday dinner, followed by the movies (batman rises) and the bar. Today’s back session is a bit different from my norm, which often consists of heavy weights low reps. Instead, I performed more of a, what I would call, ‘bodybuilding’ routine. I did so because of the plateau I began to feel with the lat pull downs. Hopefully, after performing this type of training for the next month my lat pull down weight should go up.

80

Biked 15 minute

Front squat - 140x10, 160x10, 180x5, 200x5, 210x5, 220z3, 230x3
seated calf raise - 133x8, 143x5, 150x3x3, 90x15
lying leg curl - 140x15x3

Legs were still fairly sore prior to biking, but felt less sore after biking therefore attempted front squats and was able to reach a new 3 RM! Again, like yesterday’s workout, I opted for a higher rep lower weight workout. Hopefully this leg session does not keep me too sore from reaching a new PR on my next leg session.