Firm Slaps and Fists of Steel

Training Training Logs
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Getting back on track. Here’s the split:

Monday: Arms
Tuesday: Off/Light Cardio
Wednesday: Shoulders, Traps
Thursday: Off/Light Cardio
Friday: Chest
Saturday: Back
Sunday: Legs

Attached is an unflexed pic. I look pretty awful. I weigh around 215 lbs. I should weigh around 185lbs.

This week and I’m going to focus on getting back in the groove of training, while also figuring out what my diet will be.

I want to get down to 185 lbs, while improving strength, especially lower body strength. At my level both are very doable.

A few more pics to follow.

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Somewhat flexed.

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Side

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back

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^ Those Pics were taken On March 21. Some workouts I’ve had since:

March 22: Back
Pull Ups-10, 4, 3
Dumbbell Rows- 459, 658, 858
Meadows Rows- 508, 756, 1006
Cable Seated Rows- 758, 1058, 1356
Wide Grip Pulldowns-758, 1058, 1356, 908
Kayak Rows-605,5,5
Reverse Cable Crossovers-20*8,8,8

March 23: Legs
Back Squats-455, 955, 1355, 1853, 2251, 2351, 2451
Front Squats-458, 955, 1353, 1652, 1851, 1951, 2051
Barbell Lunches-456, 755
Romanian Deadlifts- 456, 956, 1356, 1656
Lying Leg Curls- 706, 906, 1106, 1206, 1006, 708
Leg Press-1808, 2708, 3608, 4506, 5006
Leg Extensions-708, 1008, 1308, 1608, 180*5-

March 24: Arms
Close Grip Pull Ups- 10, 4, 3
Close Grip Bench Press-4510, 958, 1356, 1955
Hammer Curls- 258, 408, 557, 356
Overhead DB Extensions-208, 308, 354
Concentration Curls-208, 306,6
Cable Pushdowns-708, 1008, 1308, 1608, 1808

Weights are in lbs.

Next workout is Wednesday, I’ll be doing Shoulders and Traps.

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March 26: Shoulders, Traps
Military Press- 458, 955, 1353
DB Shoulder Press- 258, 406, 556, 606
DB Upright Rows (Single Arm)-258, 406, 558
Cable Lateral Raises- 208, 306 (superslow)
Face Pulls- 808, 1008, 1208
DB Shrugs- 608, 85*8, 8

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March 28: Chest
Incline Bench Press- 4510, 958, 1355, 1853, 1953, 2051
Low Incline DB Bench Press-408, 558, 706
Machine Chest Flyes- 758, 1058, 1358, 165*6

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March 29: Back
Pull Ups-11, 3, 3
Dumbbell Rows- 508, 708, 908
Meadows Rows- 508, 756, 1006
Cable Seated Rows- 758, 1058, 1356, 1506
Wide Grip Pulldowns-758, 1058, 1356, 1654 (awful form), 1206
Kayak Rows-605,5,5
Reverse Cable Crossovers-108, 308,8

March 30: Legs
Back Squats-455, 955, 1353, 1853, 2251 (got a sharp pain in my hip)
Front Squats-1353, 1651
Leg Press-1808, 2708, 3608, 4506, 5006, 5406
Lying Leg Curls- 706, 906, 1106, 1256
Leg Extensions-708, 1008, 1308, 1606, 1808

I put up a real stinker on leg day today, I’ve gotta fix my form on squats so that my right hip doesn’t give me any pain.

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Are you looking for suggestions?

Also, do you think that girl in your avatar gets tired?

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[quote]drewc64 wrote:
Are you looking for suggestions?

Also, do you think that girl in your avatar gets tired?[/quote]

Lol I hope never.

Any suggestions are welcome. I notice that at the bottom of the squats I sort of shift over to my right side. Also when I walk I put my weight on the right side too much.

I saw this Elliot Hulse video where he went over what caused it, basically tight hips and tight core muscles on the painful side .

I’ve been foam rolling with some success but I’ve got to start fixing that core imbalance I think.

Thanks for reading my log man.

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The reason I asked, from your goal statement it says you want to improve strength, but I’m guessing by you posting body shot you want to look a little more athletic as well.

Your squat program is set up to really achieve one of those goals… Take the muscle you have, and tell your nervous system how to use it.

I think you would be well served to start taking your squat sets higher. 8-12 for as much as you can handle. You’ll build some leg muscle, use more energy getting there, and your strength will probably move up nearly as much as it is now. Realistically, you can probably be squatting 225 for 10 in no time. Your core will also get a little stronger stabilizing the weight longer.

Also, if you want a cheater tip, John meadows says to do your leg curls before squats. It will pump your legs full and help you feel a nice solid base.

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[quote]drewc64 wrote:
The reason I asked, from your goal statement it says you want to improve strength, but I’m guessing by you posting body shot you want to look a little more athletic as well.

Your squat program is set up to really achieve one of those goals… Take the muscle you have, and tell your nervous system how to use it.

I think you would be well served to start taking your squat sets higher. 8-12 for as much as you can handle. You’ll build some leg muscle, use more energy getting there, and your strength will probably move up nearly as much as it is now. Realistically, you can probably be squatting 225 for 10 in no time. Your core will also get a little stronger stabilizing the weight longer.

Also, if you want a cheater tip, John meadows says to do your leg curls before squats. It will pump your legs full and help you feel a nice solid base. [/quote]

You’re completely right. I think I need to do higher reps on the back squats, and form permitting, the front squats too.

I think I’ll focus on getting at least 8 reps on all of my leg exercises except leg curls (going to keep those at 6, with slow negatives). Preferably above 10 reps on all sets.

And I’m going to try doing the leg curls before squats as well on my next leg day, sounds like a cool trick.

Hopefully the weight I have to use on squats isn’t so low to get those 8 reps, but I’m sure it’ll get better fast.

Besides, lower weight and higher reps will be good for fixing my form, too.

Thanks for the tips my friend.

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March 31: Arms
Pull Ups- 11, 4
Close Grip Bench Press- 4510, 958, 1357, 1856, 1958
Hammer Curls- 708, 406, 607
Overhead DB Extensions- 15-8, 258, 358
Concentration Curls- 208, 308, 358
Pushdowns- 808, 1208, 1608, 180*8

Nothing scheduled for tomorrow, next session is Wednesday, and it’s Shoulders + Traps.

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April 2: Shoulders
DB Shoulder Press- 308, 408, 508, 609
DB Upright Rows-258, 408, 5510
Cable Lateral Raises-208, 308, 405
Face Pulls-808, 1008, 120*10

Short workout, but weights/reps were up on all exercises, so overall I though it was a decent session given time constraints today.

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April 5: Chest, Back
Pull Ups- 10, 5
Incline Bench Press- 4510, 958, 1355, 1853, 1953, 2051, 1855
DB Rows- 508, 708, 9010
DB Low Incline Bench Press- 408, 556, 7010
Meadows Rows- 558, 806, 1056
Wide Grip Pulldowns- 758, 1058, 1356, 1654

I missed yesterdays chest day, and today I had to rush through the workout in the morning, so I couldn’t really do all of the lifts I wanted to. But overall decent workout given the shorter rest times I took today.

I’m planning on going for higher reps on lower body, but I think even on upper body stuff I should focus on higher reps too. I sort of already do that, but on exercises like incline bench press, military press, and the like I might be better to just focus on getting a good clean 8-12 rep set, too.

I tried that today with the last set of 185 on the incline bench, but I think I should’ve tried to get 8+ reps with either the 195 or the first 185lb set, rather than go for the 205lb set. I couldn’t get more than 5 on that last set :/.

Tomorrow is legs.

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April 6: Legs
Back Squats-4510, 958, 1358, 1857
Front Squats-45-12, 958, 1356 (failed on 7, bar fell forward)
Leg Press- 18012, 2708, 3608, 4508, 5409
Leg Curls-756, 956, 1156, 1305
Leg Extensions-7012, 10012, 13012, 160*7

Ahhhh, forgot to do the leg curls before squats. I should have, I needed any help I could get at the bottom.

Weight was lower as I was focusing on getting 8+ reps. I think I’ll keep this up, as my form was better than before, and my hips weren’t in as much pain as a result. Not to mention it was a better workout, I think my legs’ll grow more and my strength will go up just as well at this stage in my development.

Time permitting, I’ll try and squat at some point during the week before next Sunday.

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April 7: Arms
Pull Ups- 8, 6
Close Grip Bench Press-45x12, 95x10, 135x8, 185x9
Hammer Curls-20x8, 40x8, 60x7
Overhead DB Extensions-20x8, 30x8, 40x7
Concentration Curls-20x8, 30x8, 40x6
HS Incline Bench Press-90x8, 130x8, 170x4

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I haven’t updated this in a while although I have still been going to the gym about 3x a week sticking mostly to the plan I set up.

Some of my lifts have already begun to stall particularly the big lifts.

I think my physique has improved a little from the start of this log, I’ll take some pics soon to compare.

I think it’s time to get my nutrition organized, the last few weeks I’ve just been eating whatever I wanted but with a little more attention to getting more protein.

I’m out of the house for 12 hours a day due to work, and get up at 5am or 4 am if I go to the the gym that morning.

Lack of sleep is really catching up to me and affecting things at work and outside work.

I need to figure out how I can pack lunches to work. I have a terrible commute to downtown Toronto to get tonwork and it’s hard tomcats everything I need on the days I got the gym as well.

I’m going to change my split as well so that I got 4 days a week instead of 5.