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

Training Training Logs
541

Everyone’s favorite, LEG DAY! yay!

Box Squats- 15/135, 12/225, 8/315, 6/405, 4/455

Sumo Squats (never tried these before, so i did them in a smith cage)- 8/135, 8/225, 8/315, 6/405

Close foot leg press (tried to mimic front squats with my footing here, so feet were touch and were at the bottom of the platform)- 8/2P, 8/4P, 8/6P, 8/8P, 8/10P, 8/12P

Seated Leg curls- 15/90, 12/130, 8/170

Leg ext- 12/130, 12/170, 8/210

And i was spent. Kinda reads like a cop out of a day, but man was i wrecked at the end of this. Walking on jello atm…

542

Chest day-

Decline Barbell- 15/135, 12/225, 8/315, 6/365

Incline Barbell- 8/135, 8/225, 8/275, 8/315

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

Incline fly- 8/35, 8/50, 8/60, 8/70

Cable fly with Ankle straps- 15/30, 15/40, 15/50

Seated Calf raise- 20/2P, 15/3P, 12/5P, 12/6P, 8/7P

Standing calf- 15/405, 15/495, 12/495+2P, 8/495+4P

543

Back/bis- Now today, i didnt spend a whole lot of time at the gym. unfortunately, work was retarded, and i had planned on getting out earlier. So my nutrition wasnt fantastic, and because of that, i wanted to get out of the gym ASAP, Soooooooo

Lat Pulldown- 15/150, 12/200, 8/250, 8/290 (Stopped here again, as i didnt have a partner, and as i said i cant get 290+1plate down because of the new stupid ROUND leg stoppers, UGH)

Yates BB rows- 15/135, 12/225, 8/315, 8/405

Db row- 12/80, 10/100, 8/120, 8/140

1H low Cable row- 8/100, 8/140, 8/170, 8/200

1H preacher DB curl- 15/25, 12/35, 8/40, 8/45, 8/50

1H high Cable curls- 15/40, 12/50, 8/60, 8/70

So, like i said i pushed things quick, keeping rest between sets MINIMAL. Muscles feel pretty good, but i wouldve liked to have done more for my bis especially, and maybe a bit more for my back. Ohwell.

544

Delts- Tris- Traps

Started with Tris again today-

BB press- 15/135, 12/225, 8/275, 8/315, 6/365

Leanaway Tri Ext- 20/60, 20/100, 20/140 (did this on the middle cable on the system. Not a Double pulley, so weight was meh)

Lat Pulldown Tri Ext- 8/50, 8/70, 8/90, 8/110, 6/120

Overhead DB arc- 8/30, 8/40, 8/50, 6/60

Brutality- 1H Prone/Supine supsersetted Ext- 10/50, 2H Prone/Supine Supersetted ext- 15/50, 10/80

Barbell Military Press- 15/135, 12/185x2 (And i stopped these here. For some reason, i was feeling a lot of this in my upper chest. Maybe next week ill do these with DBs to completely avoid this, but we’ll see)

Incline Kai Lateral raises- 10/15, 8/25, 8/30, 8/35

Cable Laterals
Supersetted with- 10/30, 8/45, 8/60
Cable Bells

Haney Shrugs (wanted to give these a try. but i really quickly discovered that doing them behind the back did not really work with me. I cant explain why, perhaps it has to do with my short arms, but behind the back did not feel good. So, i did it in front of me. Holding the bar in front, i leaned forward slightly, and attempted to mimic his movement, aiming to use my rear delts and traps best as possible. It felt good)- 10/65, 10/65, 10/95, 10/95, 10/115, 8/135

Barbell Shrugs- 15/135, 15/225, 15/315, 12/405, 12/495, 10/585, 8/675

545

Legzors-

Box squats- 15/135, 12/225, 8/315, 6/405, 3/455

Sumo Squats (done in a smith, since i cant say im entirely comfortable doing these lol)- 8/135, 8/225, 8/315, 8/405, 5/495

1 legged leg press- 8/4P, 8/5P, 8/6P

seated leg curls- 15/90, 12/130, 8/170

Leg ext- 15/110, 12/150, 10/190, 8/230

Prone leg curls- 12/80, 10/110, 8/140

Mineswell update you guys on some other things too. Sitting at 235 atm. Today’s diet went like this (1 = serving size)

Breakfast- 6 whites, 1 yolk, 1 oatmeal, 1 tortilla, hummus, 1 banana= 750cal, 19F, 95C, 40P
Snack- 2 whey, 1 sweet potato, 1 banana= 520cal, 2F, 67C, 52P
W/O nutrition- 2 finibars, 3 surge, 2 anaconda, 2 mag10- 1230cal, 18F, 175C, 66P
Evening meal- 8oz chicken, 2 peas- 400cal, 1F, 24C, 59P
Evening snack-1 1/2 whey, 1 almonds- 350cal, 16F, 9c, 44P
Pre bed- 1 Almonds, 1 Greek yogurt- 290cal, 16F, 14C, 28P

Daily total- 3540cal, 72F, 384C, 289P

Might give it a few more, see how i feel (as i feel like im still kinda tighetning up) and adjust the numbers a little lower. Will see how things go.

546

Well, slept like ass last night, and that reflected in my training. Everything was heavy, and i felt weak as hell. Tried to put some focus onto speed and pinching my shoulders blades.

incline BB- 15/135, 12/185, 8/225, 8/275

Decline BB- 8/135, 8/225, 8/315

Guillotines- 8/135, 8/185, 8/225, 8/275

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

Incline DB fly- 8/40, 8/50, 8/60

Arnold Fly- 15/30, 15/45, 12/60, 12/70

Seated Calf- 15/2P, 15/4P, 12/6P, 8/7P

Standing calf- 15/405, 15/495, 12/495+2P, 8/495+4P

ugh

547

Can’t have great days all the time man, it happens. At least you still busted your ass!

548

Back/bis

Lat Pulldown (tried to make up for the lack of high weight with a bit more volume)- 20/100, 15/150, 12/200, 8/250, 8/290

Straight bar pullups- 10, 8, 8

DB row- 12/85, 12/100, 10/120, 8/140

Low 1H cable rows- 10/100, 10/130, 8/160, 8/180, 8/200

Supine Grip BB row (wanted to really try these. I always do my BB rows with a prone grip, so figured id experiment. Definitely was weird. Feels very awkward for me.

BB curls- 16/65, 12/95, 8/135

Alternating curls- 8/30, 8/40, 8/50, 6/60

1H preacher curls- 8/30, 8/35, 8/40, 8/45, 8/50

549

D/T/T

BB military press- 15/95, 12/135, 8/185, 8/225, 5/275 (Ugh damn sticking points)

DB Laterals (1h at a time like usual)
SUPERSETTED WITH (cuz i randomly did it)- 8/30, 8/40, 8/50, 8/60
Front DB kai Raises

Cable Laterals
Supersetted with- 8/30, 8/40, 8/50, 8/60
Cable Bells (did these on the new center cables, so weight felt a bit different)

Cable X’s- 15/50, 15/60, 15/70, 12/80

Haney DB shrugs- 20/15, 15/20, 12/25, 12/30, 10/40

BB Tri press- 15/135, 12/225, 8/315, 6/365

Leaning Cable ext- 15/70, 15/90, 10/110 (these piss me off now. Tris can handle the weight, but i cant Stay down, shit pulls me back. I need a workout partner back damnit…)

Overhead DB arc- 15/30, 12/40, 10/50, 8/60

1H cable Exts Angle out- 10/30x5

Shrugs- Same shit lol.

YEa, pretty beat. Feeling big and thick these days, unfortunately, im feeling fat begin to pile up. Probably going to take a look at my numbers and drop some stuff a bit down coming up.

550

Looking good in the new avatar picture!

Great work, glad to see you’re still making great progress despite the caloric deficit you hated so much!

551

“Wow” that’s the best way i can describe today. I poured so much into my first two movements that it was essentially my entire workout. I dont know what it was, but i broke through sticking points, over, and over. I would finish and set, and bump. On my last set of Sumo squats, everything flashed yellow for a second, and an overwhelming feeling came over me after i set down the weight. I cant even explain the feeling at all. I felt weightless. I felt incredible. But quickly found myself leaning against a wall, trying to catch my breath. With this leg workout, i feel that i did half the number of exercises or sets that i would normally do, but felt more spent than i have been in a long time.

As usual, 10 min of foam rolling, followed by another 5-10min of stretching.

Box squats- 15/135, 12/225, 8/315, 8/405, 5/455, 3/495, 2/495

Sumo Squats- 15/135, 12/225, 8/315, 8/405, 8/455, 5/495 (Did these in a smith cage before anyone asks. Feet were wide, touching the ends of the cage, and i was dropping to below parallel each rep).

Prone leg curls- 15/65, 12/95, 10/125, 8/155

Hip ABD
and - 20/60, 20/80, 20/100
Hip ADD

I wanted to do Leg exts too, but honestly, i felt like i was going to throw up. Im home now, sitting in my chair, pounding some near frozen water, and i feel good…tingly good. My body, sending of signals, hates and loves me ever more. It’s as if HE is inside of me, smirking now, relishing in the pain he has brought about yet again. Every workout, his shackles grow tighter…every week, the iron containing him begins to weaken…every month, his eyes glow brighter…he’s itching to get out…and soon…very soon…

552

Chesticles/calves

Decline BB- 20/135, 15/225, 10/315, 8/365

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

Cable Flys (high to mid, not quite ‘Arnold fly’ ROM)- 15/40, 12/60, 10/80, 8/100, 6/120

Incline Close DB presses- 8/40, 8/60, 8/70

Incline Flys (with a pinky elevation at the top)- 8/40, 8/50, 8/60

Seated Calf- 15/2P, 15/3P, 15/4P, 12/5P, 10/6P, 8/7P

Standing calf- 15/405, 15/495, 12/495+2P, 10/495+4P

Felt good today. Couple muscles are starting to pop a bit more than they used to (Calves getting wider, Tris getting thicker) so i have to say im happy about that. Maybe if i can get a fooking training partner back in the gym with me, i can start taking some updated photos…

553

Quick day today- Back/bis

Lat PD- 15/100, 15/150, 12/200, 10/250, 8/290

BB row- 12/135, 12/225, 8/315, 6/405

DB row- 12/80, 12/100, 10/120, 8/140

Alt curls- 12/25, 8/30, 8/40, 8/50

1H preacher (straight down)- 8/25, 8/30, 8/40, 8/50

Gym got really crowded when i was there for some reason. Its why today was such a short day. So, i attempted to pick up the pace a little bit of my work and pinch muscles a bit tighter + Posing during down time to try and still break them down. Cant say that im too disappointed either, was literally dripping sweat, felt fantastic.

Its a euphoric sort of pain really, that of muscle agony. We relish in it. We take that pain, and we use to drive us, to force us to deeper, darker realms. Yes, i do believe in untapped powers in everyone, and that we are capable of so much more than perceived…but, but it’s tapping into those powers, or perhaps tapping into only one aspect of them, that can lead to injury. It’s infuriating really, i know i can lift a lot more…but something, possibly mental, is holding me back…

554

Well today was Delts/tris/traps…but i left my workout log in my car…and i dont feel like getting up to grab it lol…dont think anyone is really following anymore to make it worth it =p oh well

555

[quote]Akuma01 wrote:
Well today was Delts/tris/traps…but i left my workout log in my car…and i dont feel like getting up to grab it lol…dont think anyone is really following anymore to make it worth it =p oh well[/quote]

LIES… Still following, just not cluttering things up with my posts. You’re destroying it in here, keep it up dude.

556

[quote]Akuma01 wrote:
Well today was Delts/tris/traps…but i left my workout log in my car…and i dont feel like getting up to grab it lol…dont think anyone is really following anymore to make it worth it =p oh well[/quote]

Whats with all the negative vibs man??? NEGATIVE VIBS???

C’mon now, don’t get all downtroden on us. You’ve made some kickass progress. Folks are still reading. Keep your head up and keep truckin brother.

557

meh

558

I’ve been away… keep trudging brother.

559

Dude, strong shit in here. What’s the difference b/w squats and sumo squats in terms of muscles used? And why do you do box squats over regular? Not saying your program is ‘wrong’, just asking cuz’ I don’t know lol.

Don’t wanna derail, but hey…

My leg day has looked like this lately:

  1. DB Stiff Leg Dead - 4 x 6-8
  2. Sumo DL - 4 x 8-10
  3. Leg Press - 4 x 8-10
  4. Front Squat - 3 x 8-10
  5. Machine Hack - 3 x 8-10

I’ve recently gone from a top set of 1 rep to a top set of many, more BB oriented split. OH.MY.GOD. I’m still sore as shit from Thursday legs session. I’ve also SIGNIFICANTLY lowered weight to enable me to have proper form. For instance, I can do front squats 8-10 reps with 165, but if I wanna go below parallel, I stop at 145. I know, weak, but whatever. I’m working on it.

560

[quote]hlss09 wrote:
Dude, strong shit in here. What’s the difference b/w squats and sumo squats in terms of muscles used? And why do you do box squats over regular? Not saying your program is ‘wrong’, just asking cuz’ I don’t know lol.

Don’t wanna derail, but hey…

My leg day has looked like this lately:

  1. DB Stiff Leg Dead - 4 x 6-8
  2. Sumo DL - 4 x 8-10
  3. Leg Press - 4 x 8-10
  4. Front Squat - 3 x 8-10
  5. Machine Hack - 3 x 8-10

I’ve recently gone from a top set of 1 rep to a top set of many, more BB oriented split. OH.MY.GOD. I’m still sore as shit from Thursday legs session. I’ve also SIGNIFICANTLY lowered weight to enable me to have proper form. For instance, I can do front squats 8-10 reps with 165, but if I wanna go below parallel, I stop at 145. I know, weak, but whatever. I’m working on it. [/quote]

I find sumo squats really nail my inner quad muscles, such as the gracilis. I do Box squats over regular because normally on regular squats, i seem to be Ham dominant anyway. SO i figured i mineswell turn it into box squats, which focuses moreso on the Posterior chain (Glutes, hams, secondary muscles back there).

And theres nothing wrong with the weight you’re using. You have to start somewhere. Just keep researching, keep testing (since youre at the level now where basically anything will work for you, it’s just a matter of time) and KEEP at it. TIME TIME TIME. That is the biggest factor. Nothing comes in a week, or a month, substantial Quality Muscle takes years to pack on. Anyone telling you otherwise is trying to sell something.