Eye's Training Log

Training Training Logs
81

Biked 15 minutes

Flat BB BP - 150x10, 175x10, 195x4, 210x4, 220x4, 230x4, 240x3x3
Incline DB BP - 70x6, 80x6, 85x5, 80x4
Peck deck - 190x6x2, 192.5x6

Standing DB side raise - 20x12, 22.5x12, 25x6x2

DB oblique side raises 90x6x2, 95x6x2, 100x6x2
Cable crunches - 185x20, 192.5x15, 197.5x10x3

Dip - bwx27, bwx12, bwx8
Standing DB side raise - 17.5x20, 17.5x15, 20x12

Incline Smith BP (exclude bar weight, 1 sec pause at bottom, drop set) - 80x10 60x5

Today’s flat BB BP felt really really hard despite progress made with incline DB BP. Unsure if the contributing factor is 2 weeks of absences from the flat BB BP, the soreness in my traps, or, perhaps, both. I’m happy to see my numbers continually go up, as well, I think I’m about to plateau or am approaching the end of ‘noob gains’ where progress will no longer be linear. Aware of this, I may need to change my ‘style’ of training into a more high rep training for the next few weeks, as I’ve already begun with my back workouts. Hopefully this will help me break my plateau.

If anyone has recommendations/suggestions/training schemes for me to continually make further progress, feel free to post your ideas. All ideas will be greatly appreciated and considered for future workouts.

Lastly, picture updates will be coming by the end summer/beginning of school to review progress.

82

medium width chin up - bwx5, 10x5, 20x5, 30x5, 35x5
incline DB curl - 27x8, 32x8, 37x5, 42x5
palm facing together pull up - bwx8, bwx5, bwx5

lying incline DB row 37x8x3
medium width pull up bwx8

Today my back was really really sore, especially the region near my traps and lats (right under/behind the rear delt region). I wanted to skip today’s workout but did this one instead. Hope it did more good than harm.

83

ATG squat - 170x10, 190x8, 215x8, 235x8, 265x5, 280x4, 295x4, 305x3, 315x3, 320x3, 320x5, 220x20
SLDL - 225x5, 320x5, 370x5, 395x5, 405x4
Front squat - 160x8, 180x8, 190x6, 200x5

Incline DB BP - 65x10, 75x10, 85x8, 90x5, 95x5, 95x6
Dip - bwx22, bwx12.5, bwx8.5
Standing DB side raise - 20x15x2, 22.5x8

Quads were still slightly sore from saturday’s front squats yet was still able to achieve a new PR with difficulty. Although I was finally able to reach 4 plates for SLDL, they were however also a challenge because of the sore quads. Incline DB BP also remained the same as last week as my chest and tripceps were still slightly sore, as well, dips suffered. The only exercise which went up today were standing DB side raises. Hopefully I will feel fresh and ready at my next squat session.

Question, a really big guy at my gym whom has be spotting me/watched me progress has recommended me to switch my squat scheme. He suggests to alternate between front squat and back squat every week and to only do legs once a week. This scheme, as I can see, has definitely worked for him however will it for me? While my scheme is giving me satisfactory progress I want faster and better results. Any suggestions on if I should/-not try his scheme?

84

wide lat pull down - 140x12, 150x12, 160x10, 170x7, 180x5x3
incline DB row - 70x10, 80x10, 90x8, 90x6x3

seated v grip cable row - 100x10, 120x10, 150x6, 160x6, 170x6, 180x6, 190x3
reverse peck fly - 115x12x2, 122.5x10x2
wide width pull up (1 sec pause at top and bottom) - bwx6, bwx4 (lats started to feel a sharp pain)

seated incline DB curl - 25x10, 30x10

85

Biked 15 minutes

Flat BB BP - 155x10, 180x8.5, 200x5, 215x5, 225x4, 235x4, 245x3x2, 245x4
Incline DB BP - 70x7, 80x6.5, 85x7, 85x4
Peck deck - 192.25x7x2, 200x4x2 (couldn’t find 2.5/5 lb magnets)

Standing DB side raise - 22.5x12, 25x12, 27.5x6x2

DB oblique side raises 90x7x2, 95x7x2, 100x7x2
Cable crunches - 187.5x20, 195x15, 20010x3

Dip - bwx25.5, bwx13, bwx9.5
Standing DB side raise - 20x20, 20x16, 22.5x10

Peck deck - 210x6
Flat BB BP close grip (drop set) - 115x9 95x5

The past 4 days my sleeping schedule have been shortened to approximately 5-6 hours a night and my eating schedule and diet has also been altered. I was unable to reach the gym yesterday for front squats yet my legs were probably to sore to perform them anyways.

Today’s chest/triceps/shoulder session felt great despite soreness in chest and triceps prior and during workout. Drank my first black coffee in about a year and felt pumped for the workout. Because I felt my chest didn’t get a sufficient workout because of sore triceps I had decided to perform the peck deck as well as flat BB BP close grip exercises at the end of the workout.

86

BB clean - 95x3, 115x3, 135x3, 155x3, 175x3x3
Hanging BB clean - 135x10, 135x5

Wide width pull down - 150x12, 160x12x4
V grip t bar row (w/chest pad)70x12, 90x12, 100x8x3, 135x4x2
reverse peck fly - 120x11x3

medium width pull up - bwx8, bwx2

87

ATG squat - 175x10, 195x8, 220x8, 240x8, 270x5, 285x4, 300x4, 310x3, 320x3, 325x3, 325x5, 225x20
SLDL - 225x5, 325x5, 375x5, 400x5, 410x4
Front squat - 165x8, 185x8, 195x5, 205x5

Incline DB BP - 65x10, 75x10, 85x8, 90x6, 95x5x2, 100x2.5
Dip - bwx22, bwx13, bwx6
Standing DB side raise - 20x20 20x15, 22.5x8

Was very stupid of me to do BB cleans and BB hanging cleans on two days prior to my leg workout as it left my traps and quands sore. Despite the soreness, however, I was able to do 225x20 with less difficulty than last week’s 220x20. I think the reason for this is because I omitted the front squat session on Saturday as suggested by a friend of mine at the gym. Also, I finally tried 100lb incline DB press and while I felt I could have pushed 4-5 reps I didin’t, asit may leave me too sore for my next chest session. To lessen the soreness, I will try to stretch daily.

88

Biked 30 minute

Front paused squat - 145x10, 165x10, 185x5
seated calf raise - 140x8, 150x5, 155x3x3, 100x15

wide width pull up - bwx10, bwx8

89

Biked 15 minutes

Flat BB BP - 165x10, 185x10, 205x5, 220x3.5, 230x3.5, 240x3, 250x2x3
Incline DB BP - 70x8, 80x7, 85x8, 85x6
Peck deck - 200x5x2 200x4x2 (couldn’t find 2.5/5 lb magnets)

Standing DB side raise - 25x12, 27.5x12, 30x6x2

DB oblique side raises 90x8x2, 95x8x2, 100x8x2
Cable crunches - 190x20, 197.5x15, 200x10, 202.5x10x3

Dip - bwx25, bwx14, bwx10
Standing DB side raise - 20x20x2, 22.5x12

I think I may be approaching a plateau for flat BB BP and, as suggested by my friend, may need to start doing singles and doubles.

90

bent over smith row (exclude bar lb) - 50x12, 90x12, 135x10x4
seated v grip cable row - 100x10, 120x10, 150x10, 160x10

reverse peck fly - 122.5x12x2, 130x8x2
wide width pull up (1 sec pause at top and bottom) - bwx9, bwx8x2
seated incline DB curl - 30x10, 35x9

91

ATG squat - 180x10, 200x8, 225x8, 245x8, 275x5, 290x4, 305x4, 315x3, 325x3, 330x3, 330x4, 230x20
SLDL - 230x5, 330x5, 380x5, 405x5, 415x3
Front squat - 170x8, 190x5, 200x5, 210x5

Incline DB BP - 65x10, 75x10, 85x8, 90x6, 95x5x2
Dip - bwx19, bwx14, bwx7
Standing DB side raise - 20x20x2, 22.5x10

Today I felt the effect of insufficient sleep. By the time I finished my squats I was exhausted. Although I did complete my workout, it took almost 20 minutes longer than usual. Hopefully next week I will have an amazing leg session as I will be done work and it will just be a day of relaxing before school starts.

92

yesterday:

medium width pull up - bwx8x6

93

Biked 30 minute

seated leg extension - 100x15, 105x15x2
seated calf raise - 145x8, 155x5, 160x3x4

medium width pull up - bwx10x3, bwx5

94

Biked 15 minutes

Flat BB BP - 170x10, 190x10, 210x5, 225x5, 235x4, 245x4, 255x3x2, 255x4
Incline DB BP - 70x9, 80x8, 85x6, 85x4.5
Peck deck - 200x6x2 202.5x5x2 (couldn’t find 2.5/5 lb magnets)

Standing DB side raise - 25x14, 27.5x14, 30x7x2

DB oblique side raises 90x9x2, 95x9x2, 100x9x2
Cable crunches - 192.5x20, 200x15, 205x10x3

Dip - bwx27, bwx14, bwx10
Standing DB side raise - 22.5x20, 22.5x15, 25x10

Got a solid 10-12 hours of sleep for the past 2 nights and had an amazing chest workout today.

95

yesterday:

med width pull up - bwx8x5

Today:

biked 30 minutes

medium width pull up - bwx12x3
seated Hammer strength press - 90x5, 180x5, 270x5, 320x5, 330x4
decline BB BP - 135x8 (2 sec down, 2 sec up)
Dip - bwx16x4

Because I’m working this coming weekend I will have no time to hit my chest session on Sunday. Therefore I worked on the chest/triceps a little today and will hit them again with greater intensity on Friday.

96

ATG squat - 185x10, 205x8, 230x8, 250x8, 280x5, 295x4, 310x4, 320x3, 330x3, 335x3, 335x4, 235x20
DL - 235x5, 335x5, 385x5, 410x4, 420x3, 425x1
Front squat - 175x8, 195x5, 205x5, 215x5

Hanging leg raises - bwx15x8

Despite my abundance of sleep, my diet was terrible as I’ve been out enjoying few non-working/school days I have with my friends. Therefore although I thought with sufficient sleep I would be able to perform today’s leg session with ease, I almost gave up doing 235x20. My dead lift felt alright and did a 1 RM to make up for the lost rep earlier (PS: FINALLY REALIZED I WAS DOING ROMANIAN DL NOT SLDL - LOL IDIOT!). Because I am doing back/lats tomorrow and chest friday I also had time to work on abs today.

97

medium width pull up - bwx10, 10x10, 25x8, 35x5x4, bwx10x4
seated v grip cable row - 130x6, 150x6, 165x6, 180x6
hammer strength shrug - 90x8, 180x8, 270x8, 360x5x2

Today was my first day in 4 months working out at my university gym and it felt great. My back workouts will start to consist of a lot of pull ups, weighted or body weight, as the first fitness test for dragonboat is quickly approaching.

On a side note, I am very happy with my workout progress thus far. I realized today that earlier this year, in February, I was struggling to complete 2 sets of 3 medium width pull ups with 25 lbs hanging at a body weight of 145. Fast forward a few months to today and I’m able to complete 4 sets of 5 medium width pull ups with 35lbs hanging at a body weight of 185. While my progress may not be epic, it makes me happy to see how far i’ve come with a little dedication in the gym, sleep, and, most importantly, nom nom nom nom nom!

Tomorrow is my chest session and hopefully today’s backworkout will not negatively effect it much.

98

Biked 15 minutes

Flat BB BP - 175x10, 195x8

incline smith press (exclude bar weight) - 90x10, 130x10, 130x9x2, 130x8x2
peck deck - 180x10x2, 180x7x2

Dip - bwx13x6
hanging leg raises - bwx15x6

Standing DB side raises - 20x20x3
seated calf raises - 110x8x4

My performance during today’s chest session did not go as expected. During my second set of flat BB BP, I was struggling too much for 8 reps. The reason, I presume, is because my CNS is taxed form Wednesday’s leg and yesterday’s back workout. Thus, I opted for a high rep chest/tricep/shoulder workout today as suggested by one of my buddies. Although I did not feel the adrenaline rushing through me as I often do during chest sessions, it was nevertheless an intense workout with minimal rest between each super-set.

The next two days will be rest days away from the gym as I will be working. Although if I find time during work I may do a few sets of jumping squats. Hopefully next week I will be fully recovered and be able to reach new PR’s.

99

biked 20 minutes

medium width pull up - bwx10, 10x10, 25x10, 35x5x4, 40x3, bwx10x3
seated v grip cable row - 135x6, 150x6, 165x6, 180x6
incline DB row - 70x10, 80x10, 90x8, 100x6

rope face pull - 30x15, 45x15, 45x10

100

ATG squat - 190x10, 210x8, 235x8, 255x8, 285x5, 300x4, 315x3.5, 325x3, 335x2, 340x2x2, 240x20
SLDL - 240x5, 340x5, 390x2, 415xfail
Front squat - 185x8, 200x5, 210x5, 220x5

Incline DB BP - 65x10, 75x10, 85x8, 90x6, 95x4
Dip - bwx23, bwx16, bwx12
Standing DB side raise - 20x20x2, 22.5x12

Today was the most disappointing leg session yet. I was unable to perform the desired reps for back squats and was barely able to do 390x2 DL. The problem for today’s lack of ‘success’ may be attributed to the lack of carbs as I only had 1 carb meal pre-workout compared to my usual 2/3 carb meals pre leg days. While the lack of carbs may have effected my DL it is also, in part, because the bars at my school gym are stripped. In light of the ‘wrongs’ from today’s workout, next week I will make sure I have atleast 2 carb meals pre-leg session as well as bringing some chalk if possible.