Here I am Again

Training Training Logs
141

chest day baby
Bench
45x5
95x5
135x5
185x5
205x1
230x5x5 +5
i was tired as hell when i started this workout so im actually kinda surprised i got all these up no problems

smith machine low incline (partials)
110x3x10

Hammer Strength iso press (did these alternating, slow negative, i was using bitch weights but i honestly coulnt have gone heavier i was failing on the 8th -10th rep
25x4x8-10 weight/reps per arm
these had a nice stretch, gonna keep them in

Incline Pushup
Bwx3x18

Pec Dec (started utilizing partials, helps take pain off my shoulder which is really important, and i can get a btter squeeze at the top oddly)
40x10
60x10
80x2x10
100x10

Cable Fly
From Bottom:
15x2x12
10x20

From Middle (these were amazing, good stretch, pump, and weight was way better than the other angles so i did more sets)
20x2x20
25x2x15
15x25, 10x15, 5x20 drop set

From Top
just did a couple light drop sets

Worked in 4x25x25 on the neckharness during these seats

One arm preacher curl machine
25x2x10
45x10

two arms
90x10
45x4x15

Decline Skullcrusher
45x10
65x10
85x6
105x5
45x2x20

did some side holds and planks to finish off, already getting some DOMS…

142

4/13 Back day

Neutral Chins
Bwx8,8

pulldowns(controlled negative, hold at bottom)
100x8
120x8
140x8
160x8
180x8
200x8, 120x12, 70x12 drop set cheated with the 200.

Vbar Row, shoulder blades retracted, squeeze at top
100x12
120x12
140x12
180x12

Vbar Pulldown ss with stretchers
120x12 50x10
140x12 65x10
120x12 65x10
120x12 50x10

DB rows ss with pullovers
{70’sx15/40x15}x3

iso hammer row ss with underhand stretchers
90x8 /50x10
180x8 /50x10
270x6 /50x10

AB machine
100x20
120x20
140x10
160x10

‘vertical traction’ machine
100x20
140x20
180x15

overhand
140x10, 100x12, 80x12 dropset

Machine row, alternating dropset (weight/reps per arm)
180x10, 140x10, 120x10, 100x10, 80x10, 60x10 always a good way to finish off the back heh

Hypers ss with prone holds
3 rounds

One arm overhead ext.
15x12
20x12
30x12,8
20x15,12
15x15

Reverse cable curl ss with wide cable curl
25x10,10
25x10,10
20x10,10
15x10,10 took about 20 sec rest btw sets on these

fucking toasted.

143

4/13 Back day

Neutral Chins
Bwx8,8

pulldowns(controlled negative, hold at bottom)
100x8
120x8
140x8
160x8
180x8
200x8, 120x12, 70x12 drop set cheated with the 200.

Vbar Row, shoulder blades retracted, squeeze at top
100x12
120x12
140x12
180x12

Vbar Pulldown ss with stretchers
120x12 50x10
140x12 65x10
120x12 65x10
120x12 50x10

DB rows ss with pullovers
{70’sx15/40x15}x3

iso hammer row ss with underhand stretchers
90x8 /50x10
180x8 /50x10
270x6 /50x10

AB machine
100x20
120x20
140x10
160x10

‘vertical traction’ machine
100x20
140x20
180x15

overhand
140x10, 100x12, 80x12 dropset

Machine row, alternating dropset (weight/reps per arm)
180x10, 140x10, 120x10, 100x10, 80x10, 60x10 always a good way to finish off the back heh

Hypers ss with prone holds
3 rounds

One arm overhead ext.
15x12
20x12
30x12,8
20x15,12
15x15

Reverse cable curl ss with wide cable curl
25x10,10
25x10,10
20x10,10
15x10,10 took about 20 sec rest btw sets on these

fucking toasted.

144

CannonBalls!
Rotating db press (alternated) ss with bent lateral (went a little lighter and had much better form/muscle contraction)
10’sx10/10’sx10
20’sx10/20’sx10
30’sx10/25’sx10
40’sx8/25’sx10
50’sx6/20’sx10
60’sx6/15’sx10

seated side lateral with a hold at the top
5’sx8
10’sx8
15’sx8
20’sx6, 10’sx8 dropset

LEaning side Laterals, found the dopest spot to hangonto :slight_smile:
20x6
30x6
40x6
[25x8, 20x8]x2 two quick drop sets

cable underhand front raise ss with internal pullover
10x10/10x10
15x10/10x10
15x10/10x10
15x10/15x8

Alternating t bar press/slightly bent shrug/neckharness

[bar+25xfailure/95x10/10x50]x3 rounds, this was awesome

Side cable raise
10x8
10x8, 7.5x8, 5x8 drop set

face pull ss with plate raise
35x10/25x10
50x10/25x10
65x10/25x10
65x10, 50x10, 35x10/25x10 dropset

Seated lat raise ss with front raise finisher
10’sx8/8
8’sx8/8
5’sx8/8

Underhand tricep pushdown ss with overhand pushdown ss with wall db curls
30x10/10 25’sx10
50x10/10 30’sx10
65x10/10 25’sx10
50x10/10 25’sx10
35x10/10 25’sx10

abs and hypers

Fucking toast…

145

4/15 high rep legs

reverse lunge off of two plates ss with one legged dl (reps per leg)
10’sx6/6
20’sx6 10’sx6
30’sx6 10’sx6
40’sx6 10’sx6
50’sx6 10’sx6 +10lbs

glute ham machine
70x8
130x8
150x8

leg curl ss with leg ext.
110x15/15
130x15/120x15
150x15/130x15
150x15/130x15

one legged leg press
90x20 (weight/reps per leg)
135x3x20

lots of arm work and shoulder pre hab, whole body is ready for the weekend.

146

4/18
went for an hour plus bike ride before this workout so i didnt do to much volume for legs with the weights.

One legged leg press (weight/reps per leg)
45x15
90x10
135x8
180x6
225x4
270x4
315x3
360x3

reverse lunge(reps per leg)
30’sx4
40’sx4
50’x4
60’sx4
70’sx4
80’sx4 massive weight pr

leg curl leg ext. circuit
[100x15/100x15]x4 rounds, zero rest btw exercises and sets

one arm overhead ext. ss with db curl
20x15/30’sx10
25x15/40’sx8
25x15/50’sx6
20’sx15/30’sx10

some abs and such

147

4/19

arms are sore, legs are sore, weights fucking sucked for this workout…
Bench
45x5
95x5
135x5
185x5
225x5
235x3x4
225x5

Monster Mini reverse band bench (0 at top, 20 pounds maybe at the bottom)
225x3x6
no bands
135x15,12

One arm hammer strength alternating press(weight/reps per arm)
25x8
35x8
45x8
60x8
50x8

incline dbs nuetral grip, pretty much failed on these today
40’sx2x8
30’sx10

cable crossovers
3x12-15 from top
5x10-20 from middle

did lots of band pullaparts and neck shit inbtw sets

Pec dec Drop sets
110x10/70x10 3 drop sets total

dip machine
110x15
130x15
150x15
110x15/70x15

machine preacher curl
45x15
55x15
65x15
45x2x15

3 super sets of reverse cable curls and pushdowns, abs and some shoulder shit

148

4/20
Pulldowns
100x20
120x12
180x8, 100x10
200x6, 70x10
200x6, 70x10
200x6, 100x10 (these were just one drop drop sets)

vbar pulldown ss with stretchers
140x8/50x8
160x8/50x8
180x8/50x8
140x8/50x8

cable row
100x4x15

one arm alternating
60x3x5

hammer strength one arm row
45x8
90x8
135x6,6

Db row drop set ss with pullovers
[100x5/50x10, 50x10]x3

vertical traction machine
100x7x20

abs, neck, arms

149

another failed training day, my weights were off and my shoulders just couldnt do shit so i called it short and hit the elliptical. I think im overtraining in a couple ways. Arms- to much frequency on the biceps is leaving my forearms and bis really tight i think affecting my benching and shoulder work as it leads to tight shoulders.
Pressing- my chest and shoulder days are to close together, i need to break them up more. Goals- im trying to do to much at once, i need to go back to picking a couple goals and hitting them.

THE PLAN!
Monday- legs(strength)
Leg Press
Ramping sets of 3-5, till max set.
Reverse Lunge
Ramping sets of 4-6 till max set
Glute Ham Raise
4xfailure
legext/legcurl, 4 rounds of 15 reps a piece.
chinups- optional

Tuesday- press(strength)
reverse band bench
ramping sets of 1-5 till max
reverse grip bench
ramping sets of 5
2 sets to failure with 135 regular benching.
side laterals
few sets of high reps
front raises and facepulls
few sets of high reps
tricep ext.
3-4x10-20

wednesday- back
same old back day, focus on cable rows this time though

thursday legs(reps)
walking lunge
3-4 sets of 20 a leg
glute ham machine ss with one legged dl’s
3 sets of 8-10
ext/curls
3-4 x20
leg press
3x15

friday- chest
close grip
5x10
deadstops
5x5
shoulder press
3-4x8
leaning laterals
3-4x8
triceps and some kind of fly

sat- bicep/abs recovery, just alight day with some biceps work and forearms and abs.

Things to do everyday- one ab exercise, neck harness work, shoulder rehab and 20 min of cardio.

things not to do- train longer and cut out cardio, start adding in more volume than i wrote down(which i do alot)

i will reasses in three weeks of how this is working.

150

after the three days off im finally NOT SORE!!!
Leg Day:

one legged leg press (ppl=plates per leg)
1pplx8
2pplx8
3pplx8
4pplx8
5pplx6
6pplx6
7pplx3
8pplx3
5pplx15 PR

reverse lunge
20’sx4
40’sx4
60’sx4
70’sx4
85’sx4 +5 a hand. Now that ive hit moderate strength on these, im gonna be working form and a little more reppage.

single leg glute bridge ss with hypers
[BWx8, Bwx10]x3

worked neck harness 25x6x25 during the lunges and bridges

Leg ext. (short rest periods)
110x4x10
Leg Curl(even shorter…)
130x4x10

hip crunch ss with neutral chin
[35x12/bwx5]

ab machine
100x30
120x30

20 min elliptical.

Weighing in at 256, i was 258 consistantly last week so this is interesting, trying to keep tabs on weight now and actually maybe lose some?