I am going to restart my training log because my last one is in the shitter and I feel I’m going at training differently somehow then I was before. I’ll be doing back and triceps today and will post it then.
Lat Pull downs
140x15
160x15
210x10
210x10
Wide Grip Barbell Rows
135x25
185x15
225x9
225x10
Deadlifts, today was supposed to be a light day but as you see we just couldn’t hold back, hopefully next week will be.
Deadlifts
225 x 25
315 x 12
405 x 4
465 x 1
495 x .5 haha Couldn’t get it, I started to round my back and it was just too damn much, I think it reached my knees and I had to drop it. Good thing because I didn’t have my camera.
Seated machine rows
160 x 20
190 x 20
240 ( i think ) x 9
I remember I went one plate up which I’m assuming is 250 x 10
200 x 12
Triceps
EZ bar pull downs
160 x failure I think it was like 20-30 I didn’t get this part down
180 x 15
180 x 20
180 x 12
Tricep ext
70 x 25-30
70 x 25-30
70 x 25-30
We left after this, and will probably do triceps on another day to make up the lost tricep time.
You’re a beast!
<3
[quote]Ct. Rockula wrote:
You’re a beast!
<3[/quote]
:))))<3>#,a.
[quote]Nate112 wrote:
[quote]Ct. Rockula wrote:
You’re a beast!
<3[/quote]
:))))<3>#,a.[/quote]
UM, WHAT?
[quote]Ct. Rockula wrote:
[quote]Nate112 wrote:
[quote]Ct. Rockula wrote:
You’re a beast!
<3[/quote]
:))))<3>#,a.[/quote]
UM, WHAT?
[/quote]
D::::
Today was shoulders day, and it was unreal. Usually my workouts are as intense as I can make them, but this was just beastly.
Lateral raises
15 x 25
20x15
25x12
35x8
25x13
50 reps on the machine at like 35 or something silly I just put it on a weight bar and didn’t check.
Military Press
125x15
135x15
155x12
225x1
dropset
135x7
Dumbbell Shrugs
80 x 25
100 x 15
120 x 12 The DB kept slipping out of my hand with straps and chalk, my calluses are getting insane
160 x 9 , once again I ended up holding onto the Db with my fingers and had to drop it.
110 rep out, I think like 17.
Clean and jerks
135 x 3 sets for 10 reps.
BB shrugs
135 x 30
225 x 20
315 x 21
315 x 14
Front Raises
65 x 20
75 x 15
45 x 26
45 x like 15 , completely dead at this point
Reverse Flies
The whole stack for 3 sets of 12-15 then a drop set of 6 reps each.
EZ bar cable curls
90 x 25
120 x 20
140 x 20
120 x 20
then another drop set. I think it was 120/100/90 then rep out.
Also, I weighed in today at 200 lbs!!! Very happy about this.
Quads/Calves day Usually it’s Hammies/Calves but not today.
Seated Calf Raises
45 x 30
90 x 30
135 x 25
180 x 20
180 x 20
Squats
135 x 20
225 x 15
315 x 12
315 x 11
Leg Extensions
90 with one leg each set x 20
180 x 12
180 x 14
110 x 17
I’m not sure what to call this machine but it’s like a leg press only the platform is directly in front of you and you sit at 90 degree’s.
270 x 30 I forget the name but it’s for your calves, I’ll just say toe presses.
270 x 30
225 x 30
225 x failure
Leg Press
10 plates total for 20 reps
12 plates total for 12 reps
16 plates total for 2 reps.
All in all good workout.
Definitely gonna be following this! you friggin beast
Chest and Biceps
Standing DB Curls
20 x 25
25 x 15
35 x 15
My friend told me to stop being a pussy
45 x 12
50 x 6
55 x 4
We did a lot more than usual.
Bench Press
135 x 15
225 x 10
275 x 5
315 x 2
then I went right into 225 x 5
Preacher Curl
75 x 15
95 x 10
115 x 8
115 x 9
Then i did 2 sets of DB preacher with 35sx10
DB flat flies
40 x 15
55 x 10
70 x 6
Then rep out at 90 on the pec deck
Cable EZ Curls
100 x 25
180 x 15
180 x 15
180 x 16
Decline Bench
135 x 12
225 x 10
225 x 8
21’s with 70 lbs then 90 lbs.
Usually we do Incline DB bench , but today we decided to just switch it up with decline.
Wide Grip Barbell Rows
135x25
185x20
225x15
225x12
Seated machine rows
100 x 30
190 x 20
250 x 10 ( I had it at 200 but my Tp put it to 250 when I went to grab a drink )
300 x 2
then straight to 200 for 9
Tricep ext
70 x 30
75 x 30
90 x 20
100 x 12
BB row with Seat Row machine grip
2 plates x 15
4 plates x 15
5 plates x 12
5 plates x 8
Skull Crushers
75 x 15-20
95 x 15
115 x 10
115 x 10
One arm rows
90 x 10
90 x 10
100 x 10
Straight bar cable pull downs
100 x 30
150 x 12
150 x completely for I think 10-12
100 x rep out
Then we did some machine.
Okay! Today , we’re starting our leaning out process for the beach. I am going to post my workout tonight on here when I’m done!
Chest
Standing DB Bicep Curls
25 x failure ( I think like 30-35)
30 x 25
40 x 15
50 x 9
60 x 1!!
Bench Press
135 x 20
185 x 15
225 x 11
225 x 9
275 x 3
Most of my numbers are rounded because we usually spot to the number we want ( if it’s within 2-3 reps not like 10 rep spots) and if the spotter uses more than a finger we don’t bother.
Preacher Curl
75lbs x 10-12 ( When I put these numbers down it’s basically because I aim for this rep range and it’s easier to remember if I made the rep range than actually remembering the exact number for every exercise, so I.E 10-12 means I hit 10 11 or 12).
Superset with 95lbs x 6-8 for 3 sets.
Decline Bench
135 x 20
225 x 8-10
225 x 10-12
Peck Deck
Half stack x 20 warm up
Whole Stack ( 250lbs?? maybe) x 3 sets of 8-10 reps.
Ez Bar Cable Curl.
90 x 15 warm up
200 x 6-8
200 x 8-10
180 x 17 ( I remember throwing my bottle after this one , and almost throwing up)
Then I came back later tonight at 9 and did some abs.
I’m starting to lean out a bit, I weighed in at 195, but with highly visible 4 pack, I’m surprised how easy it’s been to lean out so far, the diet is really working. Also, I’m on some new fat burner pills which are doing wonders, and make me feel like I’m burning alive haha, MAN UP.
whats happened to the log?!
update!
It’s hard work updating these logs you know , I’ll start re posting. It was exam time, so school took priority, still hit the gym, just didn’t have 10-20 minutes to right out a log. Summer is usually my hardest training sessions involving blood sweat and in the not so rare cases tears, so this log should get really good.
[quote]Nate112 wrote:
It’s hard work updating these logs you know , I’ll start re posting. It was exam time, so school took priority, still hit the gym, just didn’t have 10-20 minutes to right out a log. Summer is usually my hardest training sessions involving blood sweat and in the not so rare cases tears, so this log should get really good.[/quote]
Hell yeah man, I’ll be following this
I completely quit logging before and during finals at KU so I know exactly what you mean.
Today was my first training sesh with an old gym partner of mine, he’s actually my self defense instructor as well, we did some chest/biceps. These days are full of top of the lungs screaming and supersets of pushing yourself farther than you want or can go.
Warm up
Swiss Ball BB bench
135 x 25 x 3 sets
resistance band EZ bar Curls
( For those that don’t know it, it’s when you connect resistance bands to a curl bar with weight , in this case 25lbs on each side, and rep out, then you take off the band, rep out with bar, then rep out with the bands.)
First Rep out - 15 reps
Second Rep out ( Just Bar ) - 17 reps
Third Rep out - Didn’t even keep track, like 20 fast reps.
This went for 3 sets, with spots, and screams. The best way to start a workout.
BB Bench Press
225 x 8
245 x 8
275 x 4
315 x 00000000000000000000000000 
I blame some loss on strength on the fact that I had prom last night, and it was a “safe grad” prom which means you are locked in a hotel from 8pm-7am where they host events( dancing , casino etc etc) and you cannot leave, so I only slept when I arrived home from 8-12 and tried to eat as much as possible but I was just irritated and frustrated and cranky so I only ended up eating a couple cans of tuna some eggs and a couple slices of pizza for carbs.
Hypertrophy Squat rack BB curls.
This is the one where you hit the barbell into the rack pins and try to push through, you then have someone try to force it down on you, we did this 4 times. Needless to say the rest of the workout was blurry and painful.
Incline DB press
85 x 12
90 x 8
95 x 7
We super set this with decline push ups ( more for the martial arts ) and a new exercise which I’m new to entirely. You lie on an incline bench with a 90 degree angle in each arm at the elbow, also about 6 inches from your waist, while holding db’s in each hand, and you basically raise the weight with your chest and don’t move your elbow angles at all. Not sure what this is called.
20 lbs x 8 reps x 3 sets, this one destroyed my chest.
We then crushed some abs and did some sparring then left.
Although it is very little in exercise numbers this workout was intense and long.
All I can say is, I’m fucking looking forward to this summer of training. Especially when we bring the tires and other strong man things onto the fields.
Today was back and triceps, I hope to god this was an insight into the summer training, this took 2 1/2 hours.
Pull ups
3 sets x Failure and we switched up grips.
Lat Pull Downs
I haven’t been into these as much as usual for some reason lately, just feels like I’m missing something, although I get a great pump in the lats while doing it and definitely feel it.
150 x 15
200 x 11
180 x 15
230 x 5
Tricep Ez Bar Cable Pull Downs
60 x 40
130 x 15
Full Stack, I think is 190? For 12
Full stack x 15
Let me give whoever is bored enough to read this log a little info, what makes my training such a success and intense process is my training partner(s), we all compete with our lifts, one of my training partners is 210 and my age and is catching up if not where I am now, so the weight we lift is close , so it’s basically a competition every time we enter the gym. The edge this puts on our lifts is explosive.
Dead lifts
135 x 15
225 x 12
315 x 10
405 x 3
465 x 1
I went for a 495lbs dead lift but Unfortunately I’m cutting at this point and i’ve lost 10 lbs where I’m down to 190 and 10? and Leo one of my training partners who doesn’t care about cutting is 210, put up 495 for 1, with much yelling and screaming done at him. We actually had the manager come talk to us because it was so aggressive and offensive, but hey, it worked. How many kids our age have a 500 lbs dead lift. When I missed the 495 lbs dead lift there was still so much aggression and energy left I actually flipped a bench and ran into the parking lot and flipped the 800 lbs tire 6 times. We work as a team and grow as a team so I actually wasn’t angry that he got the 500lbs dead lift, more proud than anything.
Skull Crushers
75 x 20
95 x 20
95 x 22
115 x 15
Reverse Grip rows
135 x 20
225 x 15
225 x 15
Machine BB grip shrugs
Whole Stack whatever it was x 15 for 3 sets and we superset this with 100 lbs dumbell shrugs for 15
Reverse Curls
50 x 20
50 x 23
50 x 18
60 x 15
DB Shrug
140 x 10
Those sets were a huge struggle.
Let the summer come.
Chest/ Biceps
Benchpress
135 x 20
225 x 15
275 x 4
315 x 2
This is after I cut 7 pounds ( which is all fat as far as I can tell)
DB Fly
50 x 12
70 x 8
50 x 12
55 x 12
Decline BB press
135 x 15
225 x 4 ( at this point my arms were noodles)
135 x 15
We did this pyramid bb curl where I’d do 10 he’d do 10 i’d do 9 he’d do 9 and so on with 70 lbs.
It burned like a SOB.
Cable Curl Single Hand
I forget the weight for this one…
3 sets x X
then 2 sets of 40 lbsx10 DB curls.
I also forget the last bicep thing we did…This workout was 2 days ago. I wrote down most.
Shoulders
Rotators warm up ( Dislocated my shoulders 3 times this season)
Lateral Raises
15 x 20
20 x 20
25 x 12
30 x 9
Military Press
135 x 15
135 x 16
185 x 5
135 x rep out
BB Shrug
135 x 35
225 x 25
315 x 15-20 Somewhere in there…I know it.
225 x 30
Front Raises with the BB with the Same method as the Curls in the last post.
With 40 lbs, I’m thinking I should have done 40 lbs from 1-8 then on the way back down do 50 lbs, better burn. I’ll try it next time. Oh, with this one you start at 1 and go to 8 then go back down.
Reverse Fly
Half Stack x 20 reps
3/4 Stack x 18 reps x2
full stack x 15 reps
Then Do pyramid all the way down, go down 3 rep out go down 3 rep out.
DB shrug
100 x 20
120 x 12
140 x 8
Then abs.
My training log is all out of whack, I post some days I don’t post others haha.
Back/Triceps.
All I’m going to talk about for this workout was my deadlifts. I came in feeling half decent kinda pumped, did my first couple exercises then got to deadlifting. Which was going pretty well also, I even got 405 x 5 which I wish I had video taped now. Then I go for 495, I’m going to put my failure video up just so I have some form of a video on here finally and to hopefully set a little bit of fire under my ass to get it up. I’m not sure why I can’t get it yet, I am cutting and on low carbs but with a dead lift like 405 x5 you’d think 495 would be in grasp. It could just be mentality I suppose I wasn’t that pumped for it. I’m going to go for it again in 2 weeks where I will actually carb load for it, and next week I’ll do some mild deadlifts to let my back rest a bit I guess, I’m going to look up techniques for how to get it up and what powerlifters do before their meets. Here’s the failure video.