Jake's Road to Bodybuilding

Training Training Logs
321

The only way I can sum up the following session is:
Step 1: Wear vest
Step 2: Smash the gunz
Step 3: Prosper

Tris & Bi’s (kg/lb)

CGBP
75/165 x 8 - 82.5/182 x 8 - 90/198 x 3 < exact same reps/weights as last week. boring, however I noticed my elbows are 100% tucked due to hand positioning… definitely smashing the triceps hard.

Cross-body Hammer Curls
28/62s x 8 (set 1 pr) - 30/66s x 8 (set 2 pr) - 32/70s x 8 PR - 34/75s x 5 PR < Even for the last set, I kept myself in the center of the dumbbells grip wise, rather then switch to “hands against weights”. I simply allowed myself a second of released tension (ie. just holding dumbbells at my sides whenever grip was becoming an issue). These feel really great.

Dips
BW x 8 - +12.5/2 x 8 - +22.5/50 x 8 PR - +30/66 x 1RM PR ha < Last set was a little optimistic, but happy to finally see some progress on these, felt good today.

Preacher DB Curls (p/ side)
14/31s x 10 - 18/40s x 10 PR - 20/44 x 5 PR < lowering it to a point which should allow for great progression, talking like 90% vs. 95% or whatever. Felt a lot better this way.

EZ-Skull/pullover combo (PJRs?)
EZ Bar + 30/66 x 10 - + 35/77 x 8 - +40/88/1PPS x 4 <felt good even though I didn’t PR, luv these

Alt. DB Curl
20/44 x 10 PR (pos. all time PR, definitely sequencing PR) - 22/48s x 3 PR… lol

DB Hammer Curl
26/57s x 10 (set 1 PR) - 28/62s x 10 PR - 30/66s x 5 PR < Good stuff, no grip issue this week, seems my grip is improving quickly to accomadate all this dumbbell holding

DC Bicep stretch (on smith machine fixed bar) x 50~ secs.

OH Tricep extensions (rope)
20/44 x 12 - 25/55 x 12 - 30/66 x 11 PR < at last a pr…

Reverse/medial Extensions (straight bar)
25/55 x 12 - 35/77 x 5 PR

Straight Bar Pushdowns
40/88 x 4

DC-Tri Stretch (2-arm standing dumbbell extension @ 18/40) x 40~ secs.

HS Calf (doubled popped, 2 sec. neg, 1 sec. paused)
2pps x 6 - 2 1/2pps x 6 - 3pps x 5 - 3 1/2 pps x 3 < decent, hitting them again in 2 days so left it here

Leg Raises
15, 15, 11 < Decided I’m being a pussy and w/ slightly longer rest periods I can easily get 3-4 sets of 15+

15-16 sets tris, 12 sets bis. Think I’m happy with that sort of amount even though it can take me 90 minutes or so.

322

Thats a bunch of volume, an impressive amount in fact! I did a bit of an arm day today as well. We can totes be arm day bros from now on! Nothing like getting an obnoxious arm pump on friday.

323

@phlegms: Yeah my arm day went pretty well, it’s actually been consistantly my favourite day out of the 6 in this split for the last month or so.

Hams/Calves (kg/lb)

Deadlift
180/396 x 4 (some in tank/didn’t want grinders) - 200/440 x wasn’t happening and called it. Sorry guys, no 5 plate deadlift this week. I attribute the PPP (piss poor performance) to two things:

  • Rack pulling from below knee seriously for the first time (hoping my body will adapt for next week)
  • Not eating enough some days this week. < THIS IS WHAT HAPPENS MAN. Need to force myself to eat/overeat again from right this second.

SLDL w/10kg plates for extreme ROM (one 10kg per side = “1pps”)
4pps x 10 - 5pps x 1 and called. could have soldiered on futher but today it would have just been stupid/futile/injury potential.

Seated Leg Curl
62.5/138 x 10 - 67.5/149 x 10 - 77.5/171 x 6.5 PR < At least I got one minor PR because my hammies are usually way more stressed by this point…

DC-style Ham stretch x forgot fml

HS/Plate-loaded Calf (double popped, paused at bottom)
2pps x 6 - 2 1/2 pps x 6 - 3pps x 4 - 3 1/2 pps x 2 + stretch < need to “change up” something again here.

Seated DB Calf Raise (dbs on knees, feet on box)
50/110s x 16, 18, 20 - Total reps/volume PR. Pretty much only these felt great today.

Sorry guys. Will eat more and do way better next week.

324

Do you think you’re maxing out too often on the deadlifts? Whenever I do I’ll make progress for a little while and then it all comes to a screeching halt. Keep an eye on that.

325

Sorry to hear about the deadlift dude, always sucks to fail a lift. Why not try switching it up for a few weeks by pulling from a deficit? Could give you the little boost you need!

326

[quote]phlegms wrote:
Sorry to hear about the deadlift dude, always sucks to fail a lift. Why not try switching it up for a few weeks by pulling from a deficit? Could give you the little boost you need! [/quote]
^ this or deadlifting for reps. Whenever I fall into a deadlifting rut, deads for reps always seem to pull me back out. Guess it’s time to go back to them.

327

It would be worth considering… but the hard truth is whilst deadlifting from a deficit probably will help my pull, I just need to gain more damn weight/eat more too. Can’t expect to hit regular PRs when I’m dropping weight if anything. Anyways…

So I had abouut 7 1/2 sleep and started training literally about 30 mins after I woke up… less then ideal but here goes:

Incline Bench Press
75/165 x 8 (set 1 pr) - 82.5/182 x 2 < so yeah, this idiot got confused and tried to use his CGBP weights (I had wrote incline bench on my arm day = wrong) … not strong either way, should have been good for 5-7 with 82.5

DB Bench Press
34/75s x 8 - 36/79s x 8 - 40/88s x 2 <ohlol

Slight Inc. DB Power Flyes
24/53s x 10 - 26/57s x 9 - 28/62s x 5 < no proper prs.

HS Inc. Press
1 1/2 pps x 10 - 2 pps x 10 (set 2 pr) - 2 1/2 pps x 3

Cable “MM” Flyes (p/ stack)
7.5/17 x 12 - 10/22 x 12 - 15/33 x 6 PR

DC Chest Stretch
4/9s x incline bench elbows barely bent x 50~ secs. (working on getting nice/safe stretch rather then weightz…)

^ Really not the best of days.

Observations:

  • I should probably go EVEN LOWER in weight on my dumbbell pressing (chest & shoulders) and go for maximum ROM possible… it would most likely help out my growth and the assistance I’m getting across to benching etc. Either way I’ll still be using pussy weights… but perhaps this way they will go up quicker.

  • 5/3/1 w/ bodybuilding assistance is becoming increasingly tempting… despite the fact 4 days a week in the gym would just be outright weird. doubt I’d deload though… hmm…

Think I’m having a reassess after this week of training is up… as much as I know I’d see progress again if I just eat more…

328

You said it yourself brah’, if you know you need to eat more…then eat more! No pointing in allowing yourself to have less than stellar sessions when can do so much more.

329

[quote]phlegms wrote:
You said it yourself brah’, if you know you need to eat more…then eat more! No pointing in allowing yourself to have less than stellar sessions when can do so much more. [/quote]

Consider me on it :wink: Losing fat is great, but losing strength is not acceptable!

330

If nothing else this shocking weight loss means I was 194 AT MOST morning weight when I hit 462 deadlift… if I’d have got the 484 (I was close) I would have deadlifted 2.5x bodyweight w/o water manipulation etc. So whilst my other lifts suck relative to bodyweight it’s fair to say to that progress by adding bodyweight will be a lot quicker then trying to get from nearly 2.5x to 3.0+! Now to eat more! I do think I’ve lost fat due to starting to use ALA and lots of caffiene though… but bodyweight loss still equals strength loss…

Today went well:

Back (kg/lb)

Pull-ups
BW x 8 - BW + 12.5/28 x 8 - BW + 30/66 x 4 PR < the only lift loosing bodyweight seems to help :wink:

Lat Pulldown
Wide-grip - 70/154 x 10 - 85/187 x 8 (set 2 PR)- V-handle/CG - 95/209 x 5 PR

Rack Pull (on dip below knee)
200/440 x 6 (set 1 PR) - 220/484 x 6 PR - 240/528 x 1 PR < my lower back is officially dead, best/worst lower back iso ever? olol. 240kg was seriously hard… so yeah. These = less spinal compression BUT far more lower back discomfort. Can’t even imagine how crippling mid-shin pulls must feel…

Seated Cable Row
50/110 x 10 (set 1 pr) - 60/132 x 8 (set 2 pr) - 70/154 x 3 PR < nice last set dude…

HS Low Row (one arm at a time now)
2pps x 10 - 2 1/2 pps x 10 - 3pps x 5

DB Pullover
32/70 x 10 - 36/79 x 5

Hanging Lat Stretch x some

Hammer Curls
22/48s x 11 per side

Cable Double Bicep Things (per stackz)
5/11 x 12 - 7.5/17 x 10

So yeah, good back day… arm stuff on chest/back day is just experimenting if I even have time to do it.

331

Very quick shoulder session in before the gym closed today, hadn’t eaten for 5 hours before my workout shakes…:

Shoulders (kg/lb)

Military Press
50/110 x 5 - 55/121 x 5 - 60/132 x 2 PR < first time I’ve done military in many months… very weak but I’ve still never handled a 20kg p/side before…

DB Military (seat totally upright and absolutely full ROM)
24/53s x 10 - 26/57s x 6 - 28/62s x 5.5 < think I’m going to stick to doing the DB military like this for now… after all it will both improve the potential hypertrophy AND provide more assistance across to benching etc. also a hell of a lot easier to kick the dumbbells up then doing heavier weights with a slight incline and shorter rom.

DB Laterals (feet up on bench)
16/35s x 10 - 18/40s x 10 - 20/44s x 6-8 PR (can’t remember exact reps, forgot log book)

Inc. Bench R.Delt Raise
14/30s x 12, 10, 8. All low rest… will easily hit good prs next week

Standing DB Laterals (loose)
24/53s x 4 - 22/48s x 6 < probably heavier then I’ve ever been for what it’s worth (not much)

I was happy for 45 minutes. My shoulders are weak strength wise but they have improved a ton in how they look, heavily down to very consistant side/rear delt work.

332

Good to see the shoulders are moving along nicely. In a somewhat depressing contrast Mine seem to be improving drastically in strength but not size…

333

[quote]phlegms wrote:
Good to see the shoulders are moving along nicely. In a somewhat depressing contrast Mine seem to be improving drastically in strength but not size…[/quote]
both is where it’s at

334

Both is the aim. I just see no disadvantages in a ton of proper side delt (as in w/o front delt taking over) and rear delt work no matter what the trainees goals. I might actually stick like this because I fancy seeing if I can edge some progress out of my military without really 5/3/1ing it or anything and the stricter, upright DBs being after the military means the weights used are fine without a spotter.

Ego down the drain = training effect up?

335

good strength on shoulders man, 5/3/1 works for a lotta people, if i do it again for some of my main lifts im just gonna max out every week then deload, what i mean is like week one do your max of 5 reps, wk 2 max of 3, week 3 1rm then deload, idk i just hate training lighter all the time

336

[quote]Blackaggar wrote:
good strength on shoulders man, 5/3/1 works for a lotta people, if i do it again for some of my main lifts im just gonna max out every week then deload, what i mean is like week one do your max of 5 reps, wk 2 max of 3, week 3 1rm then deload, idk i just hate training lighter all the time[/quote]

Doesn’t sound like a bad plan! I think I’d just stick to the 5/3/1 for bodybuilding template but add a but more volume for calves, arms, rear delts etc… in a way that wouldn’t hinder general recovery.

Below is the results of weighing in at like 193~ morning weight today… I’ve lost a lot of fat and my scales are far from accurate but I’m still definitely around 4lbs down from my heaviest… hence some strength loss:

Quads & Traps (kg/lb)

Squat
110/242 x 5 - 120/264 x 5 - 130/286 x 3 - 140/308 x 1 < hilariously weak today. fml

Leg Press
6pps x 8 - 7pps x 7 - 7+1/2pps x 5 - 5pps x 10 - 4pps x more

Tried smith front squat, vowed to never try again. Tried smith sissy hack squat… couldn’t “get it” at all.

Leg Extension
82.5/181 (stack) x 8, 9, 7 < no rep pr but usually only do the stack for 1 top set… so volume PR

Started my calves but they weren’t feeling on for anything good… so I’m leaving them till Sunday to hit them properly hard with hamstrings.

BB Deadstop Shrugs
140/308 x 10 - 150/330 x 10 - 160/352 x 5 < decent but not sure how I feel about these anymore

DB Shrugs (w/ 3 sec. hold at top)
40/88s x 10 - 46/101s x 8 PR - 50/110s x 4 PR < least these felt good today

So yeah random. I’m pretty weak at the moment even though I’m definitely the biggest I’ve ever looked and the leanest I’ve been for ages.

337

Are you resting well between your sets?

338

[quote]spar4tee wrote:
Are you resting well between your sets?[/quote]

Ye… always take minimum of 2 minutes between top sets on first exercise… over 3 for sure sure between the 130kg and 140kg set.

I think my issue is down mostly to weight loss… however, specifically regarding squatting… I should probably decide for sure what is my preferred technique and make sure I hit the same one every single rep… I’ve had better success front squatting “olympic style” but back squatting I’m not so sure… obviously the stance comes out a bit and I’m pushing my knees out but perhaps I will need to get some decent video of me squatting soon.

Brb, eating to make myself get up to 200lb…

339

Tris & Bi’s (kg/lb)

CGBP
75/165 x 8 - 82.5/182 x 7 - 90/198 x 3 < boring stagnation. Who would believe I did 220x2 not long back…

Cross-body Hammer Curls
30/66s x 8 - 32/70s x 8 - 34/75s x 6 PR < form was worse this week so not really a proper PR… but meh

Dips
BW x 8 - +10/22 x 8 - +20/44 x 6 - +30/66 x 1 <oh god

Preacher DB Curls (p/ side)
14/31s x 10 - 18/40s x 7 < no mm/felt crap

EZ-Skull/pullover combo (PJRs?)
EZ Bar + 30/66 x 10 - + 35/77 x 8 - +40/88/1PPS x 3

Alt. DB Curl
18/40s x 10 - 20/44 x 5

DB Hammer Curl
26/57s x 10 - 28/62s x 5

DC Bicep stretch (on smith machine fixed bar) x some

OH Tricep extensions (rope)
20/44 x 12 - 25/55 x 12 - 30/66 x 7

Reverse/medial Extensions (straight bar)
25/55 x 15 (set 1 pr) - 35/77 x 3 - drop to normal ext. - 40/88 x 2…

DC-Tri Stretch (2-arm standing dumbbell extension @ 20/44) x some

^ POOR session today. Not much in the way of mind muscle connection and just generally kind of weak.

Sunday I’m due to deadlift… I’m debating starting a 5/3/1 w/ bodybuilding assistance cycle then… I’m still not sure how I feel right now.

If I did I would put in my max’s as:

Deadlift - 210kg/462lb
Squat- 150kg/330lb
Bench- 110kg/242lb
Military 65kg/143lb

^ Deadlift and squat are recent… military is based off 60kgx2 with my first try in awhile and bench is based off close gripping 100kgx2 not too long back and generally being stronger then I was when I hit 105kg/231lb in the summer.

Obviously I’d have to take off the 10% via 5/3/1 anyway… so I’d be fine. Votes for/against giving it a try?

340

Give it a shot. Its a handy way to structure your workouts around the main lifts and tailor the rest of your workout depending on the goal. Whats the worst that could happen?