From Humble Beginnings...

Training Training Logs
481

Wed 16th Jan

Bodyweight: 85.1kg. Down 1.2kg since last week’s squat session.

Squat - Strong-15 phase 1, week 2
70kg x5
80kg x4
95kg x3
105kg x2
112.5kg x1
122.5kg x1 - all really short rest periods as I was brimming with energy for some reason
125kg x3 - meant to be a single but up for it. All of these sets were absolutely blistering fast and strong as shit. Even on a calorie deficit and doing cardio, damn. Unbelievably good feeling sets.

Pause squats
100kg, 2x5

Abs:
Barbell rollouts: 60kg 3xF
Hanging leg raises 4xF

Great session. Didn’t even take any caffeine pre-wo either.

482

Thu 17th Jan

200mg caffeine + 20mg Yohimbine HCl

45 mins fasted cardio, steady state, around 160bpm.

483

Sat 19th Jan

Couldn’t train yesterday as the gym was shut due to snow.

Leg raises
3x some

Dips
BW 2x10
+10kg x10
+20kg x6
+30kg x5 - over-warm up
+20kg x20 - 3 rep PR. I can now bump up the weight to 30kg and start repping heavy again. Yay

Rows
70kg xF
80kg xF
90kg xF

Shrugs
120kg x20
140kg x20
150kg x20

Lateral raises
7.5kg DBs, 3xF

30 mins steady state cardio

I’ve realised that in 12 weeks of training (including a week off over new year) that I’ve taken my dips from +20kg x7 to +20kg x20, and my OHP from 50kg x8 to 55kg x11. I didn’t realise I had progressed so much, wow.

484

Sun 20th Jan

Bodyweight: 84.4kg - dropping nicely

Olympic pause squat cycle
87.5kg, 6x3 - all light and easy as expected

Deadlifts - strong-15 cycle, week 2
80kg x5
95kg x4
112.5kg x3
127.5kg x2
135kg x1
140kg x1
145kg x1 - fast and powerful as expected
120kg 3x3 - all easy

Barbell ab rollouts
15 reps total, doing negative on feet as far as possible. 3 sets.

485

Mon 21st Jan

Morning: 30 mins cardio

Afternoon:

Leg raises 3x some

OHP
40kg x5
50kg x5
60kg x3
65kg x3 - slower than usual
55kg x11 - matched PR. Very wobbly set, couldn’t nail my form. Legs were all over the place, probably from morning cardio. Note to self: only do cardio after session.

Chins
BW 2x some
+10kg rest-pause: x16, x4, x3 - Huge 1st set PR and total rep PR (23), need to up the weight next time

Lat stretching

Shrugs
120kg x12
130kg x20
140kg x12

DB Incline, 350 method
22kg DBs - x26, x13, x11 - 50 reps, time to bump weight.

Pec stretching

Rear delts
7kg xF
8kg xF
9kg xF

Kinda annoyed that I didn’t set another PR on pressing, but my form was weak as shit and my legs were wobbly. Gotta do cardio after my session or this will happen again.

486

Wed 23rd Jan

Bodyweight: 84.3kg

Squats
70kg x5
80kg x4
95kg x3
105kg x2
122.5kg x1
125kg x1
130kg x1 - all of these were slow as hell, they all felt 10kg heavier.

112.5kg for reps (test week) - 10 sloppy, shitty-ass reps.

Pause squats
105kg 2x3 - just slow

Barbell ab rollouts
lots. Saving grace here is that I’m getting better at these.

Just a real -10% session today. Combined with only a 0.1kg drop in weight since Sunday, I’m not too happy with my performance today. Oh well, didn’t miss any reps, so it’s a stepping stone.

487

Thu 24th Jan

200mg caffeine + 20mg yohimbine

Fasted cardio, 1 hour

488

Fri 25th Jan

Weighted Dips
BW x some
+10kg x some
+20kg x8
+30kg x5
+40kg x5 - overwarm-up / nice heavy 5 repper, PR
+30kg x11 - nice tight strong set, obvious PR. Looking forward to getting stuck into these heavier weights now

Rows
70kg x20
80kg xF
85kg xF

Shrugs
100kg x10
120kg x12
130kg x20
140kg x20
150kg x12

Leg raises
3xF

Standing BTN presses (in exchange for lateral delt raises)
40kg, 3x10 + 1x8. I like the lateral delt activation in this movement, high reps really fries up my shoulders. Plus the lighter weight should stop it affecting my OHP too badly.

Lat + pec stretching.

Solid day today, particularly enjoyed the dipping. Should get fun these next few weeks.

Also a cheat evening on my diet tonight, so carbs ahoy

489

Sunday 27th Jan

Bodyweight - a bloated 84kg.

Olympic pause squats
95kg, 5x3 - feeling strong today

Deadlifts
80kg x5
95kg x4
112.5kg x3
127.5kg x2
140kg x1
145kg x1
150kg x1 - all pretty decent
127.5kg 2x3 - again, easy sets, nothing to write home about

Barbell ab rollouts

490

I just started Paul’s 365 training program. I’ll be checking in to see how it’s working for you as well. Good luck with your training.

491

[quote]vanillagorilla33 wrote:
I just started Paul’s 365 training program. I’ll be checking in to see how it’s working for you as well. Good luck with your training. [/quote]
Thanks, I’ll be following your 365 progress as well, it seems like a really well thought out program.
I’m only following his stuff for squat, deadlift and DB incline bench, the rest I’ve just used his philosophies and hacked them up with other stuff, like DC training lol.

Monday 28th Jan

I’ve decided to start a low-dose cycle of DNP to strip off the last few pounds of fat so I can get nice and lean ready for a solid mass gain phase. i’m only running 250mg a day, as I don’t want to be completely incapacitated by the heat. Nevertheless, I’ve taken my first dose today and began feeling warm only about 4-5 hours later. I’m hoping it won’t affect my lifts too much.

Bodyweight: 83.3kg

OHP
50kg x3
60kg x2
65kg x1 - slower than usual
55kg x12 - 1 rep PR, whoooo. Solid last rep, stayed much tighter today than last week. As soon as I hit 15 reps, it’s up to 60kg.

Chins
BW x some
+10kg x18, x4, x3 Rest pause - 2-rep PR, 25 reps total. Time to bump the weight to 15kg.

Shrugs
120kg x10
140kg x20
160kg x10 - feeling much stronger than a few months ago, this felt pretty light. I wonder if this will carry over to my pull at all.

DB Incline press, 350 method
26kg x15, x10, x6 - 31 reps total. Not my best performance, shoulders were still tired from the pressing.

Rear delts
9kg x20
8kg x15
7kg x10 - done as one giant set. Fuck this was harder than it sounds.

Feeling the warmth from this DNP, I wonder how much worse it’s going to get. Decent day today, 2 PRs which I’ll happily take. Especially as I’m down to 83.3kg bodyweight, happy with that as well.

492

Wed 30th Jan

Blurgh. This DNP hits hard.

Squat
75kg x5
87.5kg x4
102.5kg x3
112.5kg x2
117.5kg x1
125kg x1
132.5kg x1 - all shit reps, though it was as hot as the devil’s arsehole in there. At least I thought so. lol

Pause squats
97.5kg 3x3

Decline sit ups
+10kg, 4 sets

Shit.

493

[quote]Dave-P wrote:
Chins
+10kg x18[/quote]

wtf. 18 reps w/ 10 kg? Hax.

494

[quote]xjusticex2013x wrote:

[quote]Dave-P wrote:
Chins
+10kg x18[/quote]

wtf. 18 reps w/ 10 kg? Hax.[/quote]

Lol. My chins have always been pretty decent, but they’re really coming along with adding weight and striving for reps. Also the rest pause technique works great for it.

495

[quote]Dave-P wrote:

[quote]xjusticex2013x wrote:

[quote]Dave-P wrote:
Chins
+10kg x18[/quote]

wtf. 18 reps w/ 10 kg? Hax.[/quote]

Lol. My chins have always been pretty decent, but they’re really coming along with adding weight and striving for reps. Also the rest pause technique works great for it.[/quote]

I’ll be doing the same. How many times a week do you do them?

496

[quote]xjusticex2013x wrote:

[quote]Dave-P wrote:

[quote]xjusticex2013x wrote:

[quote]Dave-P wrote:
Chins
+10kg x18[/quote]

wtf. 18 reps w/ 10 kg? Hax.[/quote]

Lol. My chins have always been pretty decent, but they’re really coming along with adding weight and striving for reps. Also the rest pause technique works great for it.[/quote]

I’ll be doing the same. How many times a week do you do them?
[/quote]

Just once, though I do plenty of rows on the other day.

497

Friday 1st Feb

Dips
BW x some
+10kg x8
+20kg x8
+30kg x5
+40kg x5 - stronger than last week
+30kg x13 - 2 rep PR. I’m getting so fuckin’ huge, can’t wait to see if my bench has improved.

Rows
80kg xF
85kg xF
90kg xF

Shrugs
130kg x20
140kg x20
150kg x20

BTN presses
40kg 3x10

Strong day today

498

Sunday 3rd Feb

Bodyweight - 81.9kg. Shit, i’m dropping weight like a bad habit on DNP. Can’t wait to finish and let the water retention subside so I’m shredded as fuark

Olympic pause squats
100kg, 3x3 - Nice strong sets.

Deadlifts
70kg x5
87.5kg x4
105kg x3
122.5kg x2
140kg x1 - most vicious rep of 140 I’ve ever pulled
150kg x1
155kg x1 - all fast reps
122.5kg 2x3 - average

DB Stiff legs
40kg DBs, 3x12 - holy fuck these kicked my ass. Blasted my hams and glutes, I have to do these every week. I can feel these will pull my deadlift along if I keep them up.

Decline situps
3x10, +14kg

Another solid session today, despite the annoying heat from DNP. The heat only goes from annoying to unbearable if I eat carbs. So I’m basically on zero carbs now for comfort as well as better fat loss hahaha

499

Monday 4th Feb

OHP
50kg x5
60kg x3
65kg x2
55kg x11 - no PR here. Probably still fatigued from the deadlift session yesterday, as that took a lot out of me today.

Chins
BW x some
+15kg x13, x3, x3 - strong

Shrugs - at this point I got mad that I missed my OHP PR, so I really stacked the plates on
100kg x10
120kg x10
140kg x10
160kg x10
180kg x10
200kg x10 - surely a PR, good strong set.

DB Incline press - 350 method
26kg DBs - 18, 12, 8 - 38 reps, 7 rep PR. Nice.

Rear delts
8kg DBs, 50 reps in one huge set. Urgh

Abs
Decline sits, +14kg to failure (20 reps)

Good second half of the workout. Shame about the pressing though.

500

Maybe I should start shrugging…