Eye's Training Log

Training Training Logs
961

Bench 531 - C3W1

Bench press - BAR, 95, 135, 140, 160, 185x5
Supinated t-bar row (chest supp) - 45, 70, 85x10x6
Incline bench press - BAR, 95x10, 145x8x5
DB row - 20, 40x10x5; last set drop @ 20x8
Standing DB shoulder press - 25, 40x10, 40x8x2

Super set:
Rope cable low row - 22.5x12x5
Rope cable overhead tricep extension - 32.5x10x5

Machine lateral - 30x12, 35x10x5
Seated DB hammer curl - 30, 35, 40x8x3
Machine preacher curl - 70x12, 75x10x2
BTN Smith shrug (noBar) - 20x12x4

Could not sleep last night after completing a eating competition where I ate 2 1lb burgers, 4 servings of fries, and a milkshake in 29.35 minutes, a total of 4.5 lbs of food. All the carbs and sodium did nothing but hurt my workout, just couldn’t get a pump.

962

Squat 531 - C3W1

Back squat (high) - BAR, 135, 185, 225, 250, 285x5x8
Single leg lying leg press (noBase) - BASE, 25, 35x12x3, 40x12x2
Seated calf raise - BASE, 25, 45xAMRAP, 70x15x3
Standing calf raise - 90, 110, 130xAMRAP

Kneeling rope cable pull down - 20, 42.5x12x4
Kneeling supinated pull down - 52.5x15x3
HS kneeling leg curl - 25x20, 35x15x3
Hyper extension - BW, 25x10x3

The 225 back squat should have been 215, messed up.

963

Shoulder Press 531 - C3W1

Super set:
OHP - BAR, 65x8, 95, 110x5, 120x9, 105x10x5
BTB shrug - 50x10x6

HS NG row - 45x20, 70, 90x10x4, 100x10
Incline bench - 95x15, 135x10x3
NG tbar row - 75x20, 125x10x5

Super set:
Machine lateral - 35x12, 40x10x4
Rope cable low row - 17.5, 22.5x12x4

Incline hammer curl - 35x8x2, 30x8x2
Rope overhead cable triceps extension - 32.5x12, 35x10x4

Haven’t had a good workout since starting the third cycle; no motivation, pump, or sweat. I have been eating poorly, not sleeping enough and still trying to do the same/more volume each workout, beginning to feel like the time when I was ‘overtraining’. I will be returning to a normal schedule tomorrow and perhaps do less volume for lower body if I don’t feel optimal. Hope this lethargic feeling goes away soon cause training this way is not fun.

964

Deadlift 531 - C3W1

Sumo DL - 155, 245, 335, 370x5, 420x16
Deficit DL (1") - 295x10x5

Kneeling NG pull down - 120, 135x12x3
Kneeling rope pull down - 75x10x4
Standing straight bar cable pull over - 45x10x4
Lying leg curl (wide) - 75x15, 90x10x2
Lying leg curl (narrow) - 90x10x3
Standing calf raise - 100x20, 120x15x4

Ate properly, slept well and had the best workout since cycle 3. Guess it was more an issue of under-recovery than over-training.

Recently found out Dan Green is recovering from a dislocated SC joint so I emailed him to see what his approach to fixing and healing himself was. Hopefully he replies :smiley:

965

Bench 531 - C3W2

Peck deck - 70, 85x12x2
Bench press - BAR, 95, 135x5, 150, 175, 195x3
Incline bench press - BAR, 95, 135, 145x10x2, 145x8x2
HS low row - 45x20, 70x10x4, 70x15
Seated DB shoulder press - 30, 45x10, 50x10x2, 50x8
DB row - 25, 45x10x2, 55x10x3; last set drop @ 35x8
DB lateral - 7.5x15, 10x12x4, 7.5x10
Rope cable low row - 17.5x12x4

DB hammer curl - 40x10x3
Incline DB curl - 25x10x2
Rope overhead cable tricep extension - 60x10, 75x9x3
1 arm supinated tricep pull down - 20, 25x10x2

Good pump and workout overall but my dislocated SC joint was really irritating today. I heard back from Dan and it seems like he’s recovering from a similar injury. He had a closed reduction performed twice by an experienced chiropractor. The first time he said it popped back out while he was using his arms to get up from a chair (like a dip position). This time, his second, he’s being more cautious and letting his ligaments strengthen before putting and pressure on that side of the body.

My physiotherapist and chiropractor have both attempted to perform a closed reduction but were uncomfortable continuing after failing on their second attempt. I will be seeing a more experienced chiropractor this weekend and hopefully they’ll be more successful. Once the procedure is complete I will most likely be in a sling for 4-8 weeks before being able to continue my upper body and pulling days. During this time off I will focus on training legs 3x a week and return to the program with different training numbers perhaps.

966

Squat 531 - C3W2

Standing leg curl - 15x12x3
Back squat (high) - BAR, 135, 185x5, 235, 265x3, 300x8, 225x10x4, 245x10
Deficit DL (1") - 155, 265, 315x10x5

Kneeling NG pull down - 72.5, 77.5, 82.5x12x2
Kneeling rope pull down - 27.5, 32.5, 37.5, 42.5, 52.5x12x2
Seated calf raise - 25, 55, 60x15x2
Standing calf raise - 100, 120, 140, 160x10
Lying leg curl (wide) - 90x15x4

Good workout, great pump. Deficit DLs have been giving me crazy glute pumps.

967

Shoulder Press 531 - C3W2

OHP - BAR, 65, 85x5, 100, 115x3, 130x7, 110x8x5
Supinated tBar row (chest supp) - BASE, 45x15, 70x10x5, 70x15
Incline DB press - 40, 65x12x2, 65x10x2
DB row - 22.5, 40x10x5
DB lateral - 5, 10x15x3, 12.5x10x3; last set drop @ 5x10

Super set:
Rope cable tricep overhead extension - 32.5, 37.5x10x4
Standing rope cable low row - 22.5x12-15x5

Super set:
1 arm reverse grip tricep cable pull down - 12.5x10x2
Standing rope cable low row - 22.5x12x2

Hammer curl - 35, 40, 45x12
Incline DB curl - 20x10x2
Peck deck (supinated) - 70, 85, 100x15x2
Ab Machine - 20x10-20x5

A lot of volume today, taking advantage of all the carbs I had from last night’s family party.

The chiropractor I went to yesterday was uncomfortable with performing a closed reduction and suggested I see a orthopedic surgeon or a sports specialized chiro that specializes with injuries at the clavicle. I went to a walk-in-clinic for a referral, and the doctor told me it’s not necessary and that I would have to live with and and stop lifting… WTF! I’ll try again with my family physician once he gets back from vacation.

968

Deadlift 531 - C3W2

Sumo deadlift - BAR, 135, 225x5, 315, 345, 395x3, 445x12
Deficit DL (1") - 315x10, 335x8x5
Back squat (high) - 135x10, 225x12x2

Kneeing supinated pull down - 27.5, 57.5x15x4
Kneeling rope pull down - 47.5, 52.5x10x2
Hyper extension - BW, 10x10x4
Ab Machine - 15x20x5

Super set:
Lying leg curl (narrow) - 65x15, 80x12, 80x8x3
Seated leg extension - 60, 75x12x4

Really great workout, surprisingly my SC joint didn’t bother me today and a great pump was achieved. Beginning to notice the effect from the increased back volume (focusing on MMC) and shoulder rehab exercises, which I do not log. They are definitely helping with stabilizing the joint while not lifting but there’s still discomfort when lifting.

969

Bench 531 - C3W3

Bench press - BAR, 95, 135x8, 160x5, 185x3, 205x2
DB row - 20, 40, 45x10x5
Incline DB press - 45x10, 65x8x5
HS low row - 45x18, 80x10x5; last set drop @ 45x8
OHP - 95x12x3

DB lateral - 5, 7.5, 10x15x4, 12.5x12x3
Rope cable tricep overhead extension - 32.5x10, 37.5x9x2
EZ bar tricep push down - 37.5x12x2
Standing DB hammer curl - 45x8x3
Incline DB curl - 20x10, 22.5x9

Bench press felt like crap per usual but everything else went well and a nice pump was achieved.
Going to use the deload week to test a new warm up approach for improving my MMC. Need to rotate my tricep exercises to target the lateral head more, been focusing too much on the long head.

970

Squat 531 - C3W3

Glute bridge - BWx10x3
Back squat (high) - 135x10x3, 185, 225, 250x5, 285x3, 315x5x5, 225x12x2
Deficit DL (1") - 155, 265, 355x8x4

Kneeling supinated pull down (wide) - 67.5x15x4
Kneeling rope pull down - 47.5, 57.5x10x3
DB SL (toe elevated) - 50x20, 50x15x2
Lying leg curl (wide) - 75, 90, 100, 90, 75x10

Can’t remember last time I squatted 315 but these were hard. Although I do squat very differently than before, keeping constant tension and going down and up at a much slower tempo; I try to schedule explosive reps during warm up/cool down/deloads. I’m loving the kneeling pull downs, always a massive back, rear delt, and bicep, forearm pump when performing them.

971

Shoulder Press 531 - C3W3

Free Motion 1 arm pull down - 15, 20, 30, 40x15
OHP - BAR, 65, 75, 110x5, 120x3, 135x5x4, 135x4, 95x12x3
Supinated Tbar row (chest supp) - 35, 70x12, 80x10x5
Decline bench - 135, 145x10x3
Incline DB row - 15, 40, 45x10x4
DB lateral - 5x20, 10x16x3, 12.5x10x3

Standing hammer curl - 30x12, 45x10x2
Incline DB curl - 22.5x8x2
EZ bar cable tricep overhead extension - 30, 35, 42.5x10x2
EZ bar tricep push down - 35, 30x10
Free Motion low cable fly - 15x14x4

The shoulder mobility and pull down helped stabilize my scapula without negatively affecting my OHP. Will continue to do this warm up before upper body movements; might swap the vertical for a horizontal pull on bench days. Starting to practice decline bench and if it goes well it will be my main bench press movement; my SC joint injury is dislike the flat bench press.

Diet. I typically train fasted within 2 hrs of waking and continue fasting until I am hungry, with a 2-4 hr eating window. Only macro I currently track is protein and I aim to hit 160 g protein minimum at ~180 body weight. On training days my appetite is small, eating only enough to grow and fuel my next workout; ‘enough’ is by instinct/satiety, nothing calculated. On off days, however, my appetite is huge and I tend to eat more liberally, consuming at times even when i’m not hungry. I think the adrenaline from days I workout suppresses my appetite, while the lack of adrenaline and heightened recovery state triggers my body to consume more food. That’s just my thought, so don’t quote me on that unless you manage to find scientific articles to back it up. If do please let me know :smiley:

972

Deadlift 531 - C3W3

Sumo DL - 135x5, 185, 225, 315x3, 370x5, 420x3, 470x4x8
Deficit DL (1"/pause @ mid shin) - 315x6x5
Back squat (high) - 135, 225x12, 245x8

Kneeling supinated pull down - 40, 60, 70x15x3
Kneeling rope pull down - 40, 70x10, 85x8x4
Seated calf raise - 25, 50, 60xAMRAPx3
Standing calf raise - 70, 90, 110, 130xAMRAP

Great pull and calf workout. Couldn’t maintain form on squats and didn’t want to go lighter so I called it early.

973

Bench 531 - C3W4

Rope seated cable row - 45x12x3, 60x12
MW pull down - 75, 90x12x2
Bench - BAR, 95, 135, 155x4x4
Incline DB press - 50x12x2, 50x8x2
DB lateral - 5x15, 7.5x15, 10x15, 7.5x12, 5x12, 7.5x8, 10x8, 7.5, 5x8
Seated DB shoulder press - 45x12, 45x8x2
DB row - 35x12x3, 40x12x2
HS low row - 45, 70x8x4

BB curl (wide)- 65x10x4
Machine preacher curl (wide)- 75xAMRAPx2
EZ overhead cable tricep extension - 60, 75x12x3
EZ overhead cable tricep push down - 75x8x2

Did a lot of volume for deload week but used lighter weight to work on MMC.

974

Squat 531 - C3W4

Back squat (high) - 135, 185x12x5
Deficit speed pull (3") - 135, 225, 230x5x4

Super set:
Seated leg extension - 75, 90x12x2
Lying leg curl - 75, 90x12x2

Kneeling NG pull down - 72.5, 77.5x15x2
Kneeling rope pull down - 42.5, 47.5, 52.5x10
Seated calf raise - 35, 60xAMRAPx4

Didn’t get much sleep last night cause of school but had a great workout; lucky it’s deload week.

975

Shoulder Press 531 - C3W4
OHP - BAR, 65x8, 95x10x5
Incline DB press - 50x12x5
DB lateral - 5x12x3, 7.5x12x3
HS low row - 45x12x4
HS row (wide) - 45, 55x12x4
1 arm standing cable row - 12.5, 17.5x12x2

Standing DB hammer curl - 30, 35, 40, 45x8
Incline DB curl - 22.5, 25x8x2
V tricep push down - 20, 40, 45x12x4
1 arm reverse grip tricep pull down - 10x12x3

976

Deadlift 531 - C3W4

Sumo DL - 135, 225, 315x8x3
Deficit DL (3") - 225x8x2
Kneeling rope pull down - 50, 70, 85x10x2, 75x10x2, 75xAMRAP; last set drop @ 50, 40xAMRAP
Lying leg press (noBase/wide) - 180, 230x20
Lying leg press (noBase/narrow) - 180, 230x20
Walking lunges - BWx15x2

Super set:
Machine abs - 25x15x3, 25x12
Hyper extension - BWx12x4

977

Bench 531 - C4W1

Bench press - BAR, 95x8x2, 115, 145, 165x5, 185x6
Standing incline DB row - 30, 50, 60x8x4, 60x15
Incline DB press - 35, 60x8x3
HS row - 45, 70, 95x8x4
OHP - 95, 105x8x2, 95x8
Cable fly (low/mid/high) - 10/25/25x12x2
Cable lateral - 10x12x2, 15x10x2, 10x10

BB curl (wide) - 60, 65, 70x8x2
Incline DB curl - 22…5x10x2
Rope overhead tricep cable extension - 45, 75x10x3
V tricep push down - 75x12x2

Bench still sucks but i’m beginning to find my grove for the best MMC; surprisingly had a chest pump after my last set. Everything else went great, and I had to clean the weight for OHP cause all square racks were taken. Starting this cycle i’m reducing my horizontal pressing accessories to 3 sets of 8-12 and vertical pressing to 3/4 sets of 8-12 while keeping my horizontal and vertical pulls at 4/5 sets of 8-12. Last cycle I overkilled my chest and triceps so this cycle i’ll do less pushing and more fly movements. Since starting this program I’ve paid a lot more attention to my posture at and outside the gym. Aside from the stretching I would do before/during/after workouts, I am taking small steps to improve my posture such as being more cautious with how I take my strides while walking or sitting on the floor/standing while doing desk work.

978

Squat 531 - C4W1

Back squat (high) - BAR, 135, 185x8, 225, 260x5, 290x8, 245x8x3
Lying leg press (wide/noBase) - 90, 180, 200x20
Kneeling NG pull down - 42.5, 72.5x10x5
Deficit DL (1.5") - 135, 225, 325x8x4, 375x7
Lunges - BWx25x3
Lying leg curl (narrow) - 75x12x3
Standing calf raise - 100, 120, 140, 160, 180x8

Went into the workout with a sore lower back which made squats harder then they should have been; I’ve been experimenting with sitting on a slightly elevated surface on the floor to correct my posture, also cause my chair broke. I’ll be heading in to the gym tomorrow to foam roll and stretch the back muscles. The rest of the workout went great, with pumps on every exercise.

979

Shoulder Press 531 - C4W1

OHP - BAR, 65x8, 95, 110x5, 125x8, 100x8x5
NG pull up - BWx8x5
Incline DB press - 40, 60, 65x8x3
Incline DB row - 40, 55, 65x8x5
DB lateral - 2.5, 7.5, 10x12x4; last set drop @ 5, 2.5x12

BB curl - 65, 70x8x3
Incline DB curl - 17.5x8x2
V triep push down - 75, 90x12, 105x10x2
Rope overhead tricep cable extension - 45x12x2
Peck deck - 105x12x4

Stair masters - level 5 x 30 min

Amazing workout, pump was achieved and maintained throughout. Arms were so pumped by the time I was finishing up with biceps I was struggling to incline curl 17.5 pounds for 8. I have been practicing using the thumb-less grip for all sub-max pressing sets with the bar (i.e. bench, ohp). With this grip I feel a greater degree of contraction from the intended muscle.

980

Deadlift 531 - C4W1

Sumo DL - 155, 265, 330, 380, 430x5
Back squat (high) - 135, 185, 245x10x4
Seated calf raise - 50, 75, 95, 50xAMRAP
DB SL (toe elevated) - 50, 75x8x4
Kneeling rope pull down - 47.5, 52.5x12x3, 52.5x15
Standing leg curl - 20x12x3
Lying leg curl (wide) - 75x8x4

School and work got the best of me, wasn’t risking a visit to snap city. It’s been less then a week of me consciously fixing my posture during daily activities and I can already feel their positive effect on my performance/feel for all exercises. The SC joint dislocation is still there but I’ve come to accept it and have been trying to work around it; not willing to pay for the surgery because it’s not covered by OHIP.

Decided to take a back progress pic and i’m really happy with the width I have added to my upper lats. Now I think I need to thicken and work on the lower lats, more rear delts, and posing in general.

2013-8-31 @ 184 lb

2015-3-22 @179 lb

960×1280 259 KB

2016-2-12 (33 months working out) @ 183

1167×1566 266 KB

The pictures aren’t the best (poverty camera, non-half natty lighting, bad posing) but any advice on what I could improve on for a physique or classic bodybuilding competition would be greatly appreciated.