I Think I'm Going to Do It...

Training Training Logs
421

OK, im pretty fuxxors atm…very successful Back/bi day. Felt like testing some movements i hadnt done in awhile, along with a new movement or two. Didnt Rack pull today, as my hams are very wrecked from the leg day and i didnt think that adding to the lower back in terms of muscular damage would be very good for…my ability to walk lol.

BB rows (no spotter, and went a little wider than usual for the first couple sets)- 15/135, 12/225, 10/315, 8/405, 6/405

Lat Pulldown (just outside shoulder width grip, remaining upright)- 8/150, 8/200, 8/250, 6/250+45lb plate on stack.

Corner Tbars- 8/1P, 8/2P, 8/3P, 6/4P (gave up here. My form felt really off on the last set, and to be honest i didnt care to go for more)

Seated Cable rows with a Vbar- 10/80, 10/100, 8/150, 8/200, 8/250, 6/250+45lb plate on stack.

1H low cable rows- 8/100, 8/140, 8/170, 8/200

BB curls (Shoulder width grip, with MINIMAL cheating)- 15/bar, 12/65, 10/95, 8/135

Close DB preachers (touching DBs, pressing inwards)- 8/30x2, 8/35, 8/40

Pinwheel curl- 8/50, 8/60, 8/70, 8/80, 6/90, 6/100

AND i was spent. Walked out sopping wet, my ‘Go ahead, Poke Me’ pillsbury doughboy shirt a much darker tint than when i walked in. Couldnt help but think poetically about things though…as i was walking out. Stanzas and verses began coagulating in my head. Sweat became metaphorically, began resembling traits…Yea, it was a good day…

422

Delts/traps/Tris

Now, ive noticed that my delts have gotten significantly wider/better. So, what im starting to do is now begin my DTT day with Tris, giving them more focus and my 100%. I feel that my tris need this focus.

Machine Tri extensions- 20/50

Assisted Dips- 12/-100, 12/-80

These two machines were me warming up while guiding the noob that ive began bringing in with me. ugh im too nice.

Dips (actual dips, Tri form/focus)- 12/BW, 12/+25lbs, 8/+45lbs, 8/+70lbs, 8/+90lbs (man i love my dip belt)

2h cable extension- 15/50, 12/80, 8/100, 8/130, 8/150

DB incline Skullcrushers (arms done simultaneously)- 8/35, 8/45, 8/55, 8/65

Over DB arc- 12/30, 8/40, 8/50, 6/60

DB military press- 15/50, 12/70, 8/100, 8/120

DB laterals- 8/30, 8/40, 8/50, 8/60

Cable laterals- 8/30, 8/40, 8/50, 8/60

Rear Delt Cable X’s- 12/50, 10/50, 8/60, 8/70, 8/80

1armed DB shrugs- 10/80, 10/100 (done while waiting for a BB to open)

BB shrugs- 15/225, 15/315, 12/405, 10/495, 8/585, 8/675

Felt good, and im definitely going to keep hitting Tris first, hopefully can bring them up a bit. But i really felt the week hit me, especially my back. OOOh boy i wrecked it the other day. Feels great. I may take the next two days off, pick up with legs on sat. I think i could use the rest. Mentally im doing good. the mind is drifting to beautiful places. Actually wrote a bit of poetry (well, partially due to Class haha). Ahh…food time…

423

Legs legs…Legs!

Pre exhaust- 1 legged leg ext + 2 legged leg ext + knee raises (for hip flexors) + 1 legged prone leg curl + 2 legged leg curl ALL supersetted- 15/50x3

Leg press- 20/8Plates, 20/12P, 20/16P, 20/20P+bar --DROPSET-- 15/16P, 15/12P, 15/8P, 15/4P ( i wanted to hit 20reps on those 4 drop sets, but my legs were kiddie pools of blood, and could not take the 5 more reps lol)

Box squats (Now, these are a little weaker than usual, as i did them all free and i spent a LOT of time trying to train someone into proper form with them, so i did an assload of ‘LIKE THIS’ reps, but oh well)- 8/135, 8/135, 8/225, 8/315, 5/405

Romanian DLs- 12/95, 8/135, 8/185, 8/225

leg extensions- 15/150x3, on the 3rd set Hold at top for 10secs while partner pushes down

Seated Leg curls- 15/90, 15/130, 12/150

prone leg curl- 15/80, 15/95, 12/110
SUPERSETTED WITH
Hip ABDuctors- 20/60, 20/80, 20/100
SUPERSETTED WITH
Hip ADDuctors- 20/60, 20/80, 20/100

Good leg day. A bit of wasted time in teaching my buddy proper form for things, but it was alright. Very good focus on the Hammies today. The Box squats and the Romanians made sure of that. Quads were essentially wrecked after that leg press. Might work with a full squat day next week, but i’ll be playing things by ear. Exercises change weekly depending on what i feel i need to hit more. And i believe that’s what this is all about.

424

Chest- Solo day

incline DB press- 15/50, 12/70, 8/100, 8/120, 6/140

Dips- 8/bw+25, 8/bw+45, 8/bw+70, 8/bw+90, 5/bw+115 (2 45’s and a 25 hanging from between my legs was awkward as shit)

incline BB press- 10/135, 8/225, 8/275, 8/315

Arnold Flies- 10/40, 10/50, 8/60, 8/70, 8/80

Close DB press (DBs touching in the middle of the chest the entire movement)- 8/35, 8/45, 8/55, 8/65, 8/75

DB serratus pullovers- 20/40, 15/60, 15/80, 12/100

Seated calf (now my calves felt tight for some reason, so i didnt do the normal routine for em. Tip of the iceberg scenario here)- 20/2P, 20/3P

Standing Calf- 20/350x2

425

you look bad ass in the new avatar Akuma. You still leaning out cause it looks like it?

426

[quote]gregron wrote:
you look bad ass in the new avatar Akuma. You still leaning out cause it looks like it?[/quote]

No Sir. When i fell through mentally during my cutting phase (partly because of tacking on an extra 4 months to my already 6 month cut, and partly due to the stress of school), i decided that if i wasnt going to hit the comp, i was going to take full advantage of the rebound muscle. So ive dropped some fat, and upped my carbs. Still timing things with intake though. I feel muscle growing, i am getting stronger and such. Yes, some of it has hit my stomach, but i think a huge reason for that is the whole ‘Stomach capacity’ factor. Ill see how things pan out, and i might fix my eyes on an october competition. THat way i dont have to torment myself so hellishly like i did this time around, Cutting through Halloween, THanksgiving, Christmas, all my friends’ Birthdays, and almost my birthday, which was feb 14th so i stopped right before it =p.

427

Thats crazy man, halloween marks the official beginning of bulk season lol

428

[quote]solidkhalid wrote:
Thats crazy man, halloween marks the official beginning of bulk season lol[/quote]

Yea, probably one of the biggest reasons i broke down. Such a mind fuck.

429

Well the other day, i kinda forgot my Workout journal in my car after getting home. Being the lazy bastard that i am, i opted not to go get it and just throw up 2 updates today. SO

Back/bis

BB row- 15/95, 12/135, 8/225, 8/315, 8/405

Rack pulls- 12/135, 8/225, 8/315, 8/405, 8/495

Seated Cable rows (2h, pulled to waist)- 8/150, 8/200, 8/250, 8/250+1P on stack

DB rows- 8/70, 8/100, 8/120, 8/140

Lat pulldown- 8/150, 8/200, 8/250, 8/250+1P

DB close preacher(hopped around a bit here)- 12/30, BB close preacher- 8/bar+50, 8/bar+90, DB close preacher- 8/40

1H EZ curl preacher (major eccentric focus)- 8/Bar, 6/30, 6/40

2H high cable curls- 15/30, 15/50, 12/60

1H high curls- 8/70, 8/80, 8/90

430

OMG, INC ANother Day! CRAZEEEE

DTT- As stated, starting with Tris for a bit to give them priority.

BB press- 20/135, 15/225, 8/315, 6/405

Dips- 8/bw+25, 8/+45, 8/+70, 8/+90, 6/+115

2H cable ext (on a double pulley system OFC)- 8/75, 8/100, 8/130, 8/150

Overhead Tri Arc- 8/35, 8/45, 8/55, 6/65

Tomahawks
SUPERSETTED WITH- 15/30, 15/40, 10/50
Prone hand cable ext

Military Press- 15/95, 12/135, 8/185, 8/225, 8/275 --DROPSET-- 12/185, 12/135, 15/95

Incline Laterals- 8/25, 8/30, 8/35

**Coleman Raises- 8/30, 8/40, 8/50

Cable X’s- 15/50, 15/60, 15/70

Shrugs- 15/135, 15/225, 15/315, 15/405, 8/495, 8/585

And i cut it there. Was feeling pretty wrecked. Still am…ugh need to eat…FOOD…brains…

431

Suppose i need to draw some supporters back. Maybe i should try and bring this log back to its roots…

So for today, generally i tried to keep things a little lighter with a greater focus on the stretch/eccentric portion/explosion. I feel that my chest hasnt been receiving the sort of attention it needs.

Incline BB press (Done with a very wide grip, with eccentric focus and explosion)- 15/135, 12/185, 12/225, 12/275, 8/315

Guillotine Presses (also down with a very wide grip and huge eccentric focus. The bar was coming down pretty high on my neck and basically touching it too, and i would pause at the bottom to really relish in the stretch)- 12/135x2, 8/185, 8/225, 8/275

Dips- 8/+25, 8/+45, 8/+70

Pec Dec (Did this one standing up and leaning against the back of the pad. Would Stretch As far back as the arms would allow, and would bring the bars to about a foot apart at the top of the movement. This stance made things feel a lot better, as i normally feel heavier pec dec in the shoulders. I really enjoyed this version though)- 12/100, 8/130, 8/160, 6/180

Arnold Flies- 15/40, 12/60, 8/70, 8/80

Rope serratus pulls- 20/100x2, 20/130, 20/150

Seated Calf- 15/2P, 15/4P, 12/5P, 8/6P

Standing calf- 15/405, 15/450, 15/495, 12/495+2P

Mentality- Really put myself into these movements. I pushed the ego aside, and dove head first into muscle. Focusing on contractions, i could feel blood flowing, feel fibers breaking, FEEL the workout happening. I played around with movements, looking for the best possible stretch and contraction. As a result, on top of the fantastic pec workout i got, i felt nothing in my shoulder, which would normally act up on a chest day.

432

What I’ve learned in the long run is to say “fuck you” to both supporters AND naysayers and keep doin’ what your doin’ for YOU. People have short attention spans as it is… you know who your friends are before you come out on the other side.

433

[quote]solidkhalid wrote:
What I’ve learned in the long run is to say “fuck you” to both supporters AND naysayers and keep doin’ what your doin’ for YOU. People have short attention spans as it is… you know who your friends are before you come out on the other side.[/quote]

Ehh, I cant really say id be too happy with a mentality like that. I mean, yea i can be pushed to that point, but generally thats not my prerogative. I like helping and feeling supportive, and if writing some body to go with my workouts helps a couple people understand/utilize movements, im going to do it

434

Also for anyone interested, apparently i got some work published by an internet site-
http://interestingtimesmagazine.com/download.html
issue #6, mine is the very last chapter in the issue, Bodybuilding psychology/spirituality.

435

[quote]Akuma01 wrote:

[quote]solidkhalid wrote:
What I’ve learned in the long run is to say “fuck you” to both supporters AND naysayers and keep doin’ what your doin’ for YOU. People have short attention spans as it is… you know who your friends are before you come out on the other side.[/quote]

Ehh, I cant really say id be too happy with a mentality like that. I mean, yea i can be pushed to that point, but generally thats not my prerogative. I like helping and feeling supportive, and if writing some body to go with my workouts helps a couple people understand/utilize movements, im going to do it [/quote]

Absolutely man, I didn’t mean for my post to read “stop writing/posting” at all.

I dig the blurbs…

436

Towards the end of your article it reminded me of some of the old school animal stuff… can you handle it? lol, good stuff!

437

[quote]solidkhalid wrote:
Towards the end of your article it reminded me of some of the old school animal stuff… can you handle it? lol, good stuff![/quote]

ha wow, someone actually read it =p

438

Alright everybody, was unable to update last night as i had to spend the evening cramming for a test. But, it’s now out of the way (i raped it btw) and on to Sunday’s workout.

Back/Bis. Was feeling very weak on Sunday for some reason. And that feeling resonated with my early heavy movements.

BB row- 15/135, 15/185, 12/225, 8/315, 8/405

Rack pulls- 15/135, 15/225, 12/315, 10/405

Lat pulldown- 8/150, 8/200, 8/250, 5/250+1P. Unfortunately, the weight pulled me out of the holds lol. weak…

DB row- 8/70, 8/100, 8/120, 8/140

1H low Cable rows- 8/130, 8/160, 8/180, 8/200

BB Curls (Done with a very wide grip. My Bi work is going to do a bit more focusing on the inner)- 15/bar, 15/65, 12/95, 8/115, 8/135

Wide DB preacher curls (2 DBs, arms spread out, and palms turned slightly so the pinky is elevated)- 8/25, 8/30, 8/35, 8/40

Low 1H cable curls- 8/30, 8/40, 8/50, 8/60, 8/70

439

Delts/Tris/ Traps

As stated, Tris are becoming a priority, so im doing them first.

BB press- 15/135, 15/225, 8/275, 8/315, 6/405

Dips- 12/+25, 12/+45, 8/+70, 8/+90, 7/+115

2h Tri ext (on a double pulley system)- 12/75, 12/100, 8/130, 8/150

Tomahawks
Supersetted with- 15/40, 10/50, 10/60
Prone 1H cable ext

Machine Dips- 15/270, 15/300, 12/330

Front DB raises- 15/25, 12/30, 8/40, 8/50, 8/60, 6/70

DB laterals- 8/30, 8/40, 8/50, 8/60

Cable Laterals- 8/30, 8/40, 8/50, 8/60

Reverse Pec dec- 20/80, 15/120, 16/160, 8/200

BB shrugs- 15/135, 15/225, 15/315, 15/405, 8/495, 8/585, 6/675 (had some people at the gym cheering me on here, so i went for another lol) 1/765. Couldnt get another rep so i pinched this bitch at the top. OOOh my hands/traps hurt lol. Could hardly tilt my head back afterwards.

Feeling good. picked up some stuff from Vitamin shoppe for the first time in awhile (Some creatine and a Vasodialator (sp). Looking down the road, and boy its gonna be fun.

440

Legs, walked in eager, limped out.

Leg press (done with a medium height, shoulder width stance. counted a long 1, 2, 3 second drop, with a pause at the bottom and explosion up. Really liked it)- 20/2P, 15/6P, 15/10P, 15/14P, 12/18P, 10/22P, 8/26P (to be technical here, it wasnt 26 45lb plates. There were 4 35s + 4 10s [cuz we were running out of 45s] and an olympic bar)

Squats (was REALLY feeling those leg presses during this)- 15/135, 15/225, 10/315, 6/405

Box squats- 8/135, 8/225, 6/315, 6/365

Seated leg curls- 15/110, 15/150, 15/190

Leg ext- 15/110, 15/150, 15/190, 10/230

Prone leg curl- 15/80, 15/110, 12/140

Hip ABD And Add- 20/60, 20/80, 15/100

Yep. my legs are going to feel it tomorrow. That last set of leg press REALLY nailed it, felt amazing. Unfortunately, as i mentioned, that carried over when squatting. And my traps are F’d from the other day, so it was a ‘fun’ experience lol. Im happy though…happy and hungry…