Good work, man.
Thanks!
11/30/14 - Thursday
Pull-up
1 questionable single each at +95, +75, +65
3-4 x 6-10 x BW-+25
These are… eh. With neutral grip my biceps are always the limiting factor and even with a full pull most of the tension is in my mid back… lame. Then with pronated I feel like my wrists are trying to rotate out of my elbow joint, and supinated isn’t even possible if I have the slightest pump going on.
Snatch grip high pull
3-4x135
Also… a slanty frown here. 
Last time I did them I got a deep ache in my traps but today it just felt like I was throwing weight around.
One arm lat pulldown
Highlight: 6-8x160, no momentum and full ROM, each arm. Then just kept chugging with these (must have done 5-6 sets on each arm with 100-160 lbs) until the gym closed. This is the only upper back exercise I’ve ever done where I feel dizzy after a set, where I can really grind it out and feel the muscle working. I want to come in Monday and start fresh with these and pull that 200 lb weight stack.
Curls
3x8-12xroommate
11/1/14 - Saturday
Tug
1x405
1x435 - new weight!
0x445
1,1,1x405
Squat
10,5x225 (rest was short, 30-60 sec)
Meh. 205 gave me a better pump. I’ll go back down with these next week. This is one place where going heavier just means you’re pussing out.
GM
11,7,6,2x135
11/2/14 - Sunday
Bench
1x245
1,1x235
9,6x185
7x175
12,9,9x135
OHP
10,6,7x95
One-arm DB press, side delt raises, out
11/3/14 - Monday
One arm lat pulldown (choo choo)
Each arm:
6x180
5x200
3x220
3 setsx160
2 setsx140
3 setsx100
Dropset: 100, 80, 60.
Every set after those first three was 6-12 reps.
Upright rows and curls.
11/5/14 - Wednesday
Bench
1x245
2,1x225
5x185
8,3x135
out.
Did not eat enough. Will manage my time better. I will hit a 265 bench by the end of the semester.
11/6/14 - Thursday
Fueled back up and here I am.
Choo choo
3/2x240
2/1x240
2/1x240
2x6-8x180
12-15x120
2x6-10x160
8-10x120
2x8-10x100
Dropset: 100-90-80-70-60/90-70
Upright rows/curls
Cable setup lets me use more weight.
11/8/14 - Saturday
Another suboptimal food day. Woke up at 10 and couldn’t catch up. You’re probably like, whatever marrot, just eat you fucking pussy. Picture a cylinder 3" high and 6-7" across, now fill it up with white rice and eat it all. Then repeat two more times. It adds up to 900g carbs per day, and I still haven’t had any protein yet, and I still have classes to study for and a part time job. Personal experience has shown me anything less is going to be a shitty workout - no pump, no PRs, nothing. I’m not here to make excuses but god damn I had to let that out.
Tug
1,1x405
0x425
1,1,1x405
Squat
16x185
GMs
10, 6, 3 x135
So I’ll standardize my food intake starting now in terms of timing when I actually eat. The big thing is off days. I need to keep up the eating on off days.
11/9/14 - Sunday
Turning it back around! Just had to put down a schedule to how I eat.
Bench
4x1x245 - most singles at 245
9,6,4x185
12,6,9x135
OHP
7,6x95
One arm DB bench, side raises
11/10/14 - Monday
X/Y means X reps on right, Y reps on left. Otherwise every set mentioned was done once on each arm.
More train whistles
3x220
4/3x240
1x260 - new weight. Thanks gains fairy!
2x240
3x8-12x18
8,6x160
2x10-12x120
10-12x100
Dropset - was out of gas by now
Upright rows / curls
11/12/14 - Wednesday
Bench
4x1x245
0x245
7,5x185
crappy low volume sets with 135
miss a dip
miss a pushup
I kept up with my eating today AND yesterday, rice and dining hall turkey as mentioned above. Looking at the past few weeks it seems like my best upper body days have always come after a leg day. So I waddle in on sore legs and a pumped low back and get more upper body training volume/performance than I do when I stride in from an off day of doing NOTHING. Even on off days where I would only pound 60-70% of a training day’s rice intake, I would still come into the gym with typically 50% more straight calories ingested just because I had extra time to eat, but still perform worse.
So, lower body tomorrow.
Edit: It looks more like lower body isn’t the specific factor so much as having had a day of training before is. Last week Wednesday’s benching had an off day before it but had low volume, while the next day went well. I will do upper back today as planned and see what happens.
11/13/14 - Thursday
One arm pulldowns
2/1x260
1,1x260
12/10,10,7x180
8/7,7/6,6x160
8x140
8x120
Dropset: 100, 80, 60, 50
Curls / upright rows
If it’s just one number, it means that amount of reps on each arm. If it’s x/y, it means x on right and y on left.
Also, yup. It seems like having a workout yesterday is what gives me a pump today. So I’ll go for deadlifts tomorrow.
11/14/14 - Friday
Failed at food.
Tug
1x405
1x415
1x405
Squat
6x185
Fuck it. I am coming back tomorrow to do this same damn workout again.
11/15/14 - Saturday
Was not sure about ME deads within 24 hours of each other.
Squat
25,10,7x185
GMs
7,7x135
Abs, out
#pump #repgains #lightweeeeiiiiiightbaby
11/16/14 - Sunday
Bench
1x245
0x245 - shit.
10,6x185
6x175
7,12,9,11,6x135
All I had to do to increase my “work capacity” was put some loud music in my ears.
DB side raises
Think I’ll do these instead of BB OHP. Better pump when I go for the dropset all out raaaaa thing.
11/17/14 - Monday
One arm lat pulldowns
1x260
1 or two sets with 180
dead.
After 180 I was struggling to hit 3x110 with strict form. And this was after hitting my macros and getting as much sleep as I usually get.
Taking the next 2-3 days off, be back Thursday/Friday.
11/20/14 - Thursday
Back.
Bench
1x225
1x235
1x245
1x235
8,7,5x185
14,8,8,6x135
4-5 sets DB side raises
Looks like all I needed was one more good long 5 hour night of sleep. We’ll see how tomorrow goes.
11/21/14 - Friday
Nothing new today, just tiny little PR of 2x260 on left arm.
Choo choo
2x260
1x260
1x260
~8 more sets x 120-160, just burning it out
Curls / upright rows.
Thinking about doing sprints on off days. I guess I could experiment for a week and if I just keep that critical variable of food in place I could learn something valuable. I’ve had a day where I had to sprint 5 minutes to class (this was in high school, not college, yes I know only nerds sprint to class in college), I get there and it feels like my legs are blowing up, then hit a tug PR that afternoon. One other time I sprinted the day before DLs and hit a 3RM best of 3x375. I am starting to think of the word “sprint” so much that it is starting to lose meaning. Good night everybody.
11/22/14 - Saturday
Pushups
50 25 15 10 - 100 total
Like I said, sprinting. Just for chest and arms. And while laying down.
11/23/14 - Sunday
Home for Thanksgiving break.
Tug
1x405
1x425
1x445 - My grip slipped at the top so I had to set it down the instant my hips poked through.
1/2 x445
1/2 x 425 - Not missed reps. It’s actually super advanced Russian KGB ROM specificity training. You wouldn’t understand.
1x405
Squat
18x205 - rep pr
Sprints
3 x 20 sec @ 10 mph @ 10% incline
Was not planning to do sprints. But I got to the gym a little late, didn’t have time for GMs and apparently my back stiffened up on the way home because they were NOT feeling hot with the weights at home. But sprints hit my hams pretty hard anyways.