Oregand(Davids) Training Log

Training Training Logs
441

So I weighed myself this morning and I was 196 lbs.

Then, I went to the bathroom and I was 193.5 lbs.

Now either my sclaes are fked or my diet is fked. Now im getting new scales today anyway but I really dont like this trend of weight increasing every week

What I cant understand is how, since im at 2300 training days and 2000 non training days with 1 cheat meal weekly.

Im going to try 2200 on training days and 1900 on non days now for a while.

Again all of this is mute since I dont trust that electric scales, can you really lose 2.5 lbs from pee?

442

Did you remember to fap before weighing yourself?

In all seriousness though, you might be better off taking some measurements and seeing where that leaves you.

443

Monday: Chest/Back

Warm up

Chest:
A) BB Bench - 88x10, 88x10. 110x6, 121x6, 143x6, 165x3, 165x3
S
B) DB Flys - 44 lbs x 6,6,6,6,6

Rest: 2 Mins between sets

Back:
A) DB Rows - 55x8, 58x8. 93x6, 97x6, 101x6, 106x6,106x5
S
B) Facepulls - 73 lbs x 6,6,6,6,6

Rest: 2 Mins between sets

First off, im dropping the DB Flys in favor of DB pull overs as the flys are statring to affect my shoulders.

Secondly, I making a solid commitment to sleep 8 hours a night from now on. For the last few weeks ive been getting between 6 - 7 so Im going to fix this.

Im happy with the Rows today but not with the pressing, how in the hell do I suck so much at the bench?

Im going to re check my form again and again and again until I know ill have it right.

444

In most people’s minds, dieting is a very cut and dry thing- cut calories to lose weight, and increase calories to gain weight. The key, however, is to lose and gain the right kinds of weight, and not to do so to the detriment of your strength training goals. At that point, it becomes far more art than science, and anyone who tells you differently is a lying sack of shit whose children will hopefully be born blind and crippled as punishment for their forebear’s stupidity and general dishonor.

445

  1. Lift heavy, motherfucker. Obviously, heavy is a relative term. As such, “heavy” means with weights greater than 85% of your one rep max, and you should do this for more than 75% of your workouts.

  2. Variation is the spice of life, and anyone who doesn’t like spicy sucks. As such, try new exercises, do different shit, and keep it interesting. The chaotic part of my training style makes shit fun, and if you attack the fucking weights and go heavy the vast majority of the time, your body cannot help but get stronger.

  3. Stop worrying about your form, already. Brute strength will get you pretty fucking far. The more weight you lift, the more strength you’ll gain, and the bigger you’ll get. Frankly, lifting with biomechanically disadvantageous form will likely force you to stimulate more muscle fibers due to the fact that it’s not the most efficacious manner in which to lift. You can perfect your form later- the majority of you should just shoot for good.

  4. You can lift more often, and heavier than you think, fuckface. Stop listening to conventional wisdom, because it’s conventional and hardly wisdom. Conventional thought and action will bring naught but average results. None of the greats in anything thought conventionally, and neither should you. Be better than everyone else- fuck populist sentiment and fuck anyone who says you can’t do something. Spite’s an awesome motivator.

  5. For fuck’s sake, train in a way you enjoy. If you hate training, you’re not going to do it. As such, if you don’t feel like training 12 times a week with near-maximal weights, don’t. No one gives a fuck what you do anyway, no matter what ten people on the internet might say. Just don’t feed people a line of bullshit about how it’s unrealistic or you’d die or that’s for juicers or any of the other excuses people use to justify not doing things. Just shut up, structure your workouts how you like, and break your ass at them.

  6. Your genetics are not your greatest limitation- your mind is. Somatotyping is bullshit, and there’s not a one of you who can honestly say has been bred from a long line of scrawny pussies incapable of gaining physical strength. Humanity’s not fallen that far, and I’d posit that the vast majority of physical and mental degeneration and devolution has occurred within the last two centuries. As such, you only really have those to overcome. What you do have to overcome is two centuries of liberal claptrap about equality, retarded gender wars that claim that men and women are alternately weak and useless as fuck.

  7. Get off at least three times a day. I saw some idiot mention this on some message board or another as completely impossible without the use of exogenous testosterone, which made me laugh in horror. If you can’t manage to get off three times a day, check your fucking pulse, because you might be dead. There are innumerable health benefits to hypersexuality, and you should grab that bull by the horns and fuck its mouth.

  8. For the love of all that’s unholy, eat as much protein as you can. Fuck Joe Weider and his high carb nonsense- if you eat like a caveman, you’ll look like one. Feel free to post all of the links you want about how Cro-Magnons and Neanderthals apparently ate grains- they ate MINUTE amounts of grains at best, and they sure as shit weren’t eating the nonsense most people are stuffing down their throats. Make half of your calories protein, and then keep your carbs and fats inversely proportional and you’ll stay lean.

  9. Fight the fucking power and embody the Hellenic concept of kalokagathia. No one wants to be around a mouth-breathing retard who looks good on the beach. Well, no one who doesn’t live in Jersey or Cali. The Greeks believed that one should strive for a mind-body ideal where you’d develop both to achieve excellence.

Though they might have abandoned that shit entirely and embarked upon societal self-destruction the likes of which the world will probably never see again, it’s time to resurrect taht shit- they fought hard, lifted hard, fucked hard, and read hard. That’s what life’s all about. Nowadays, society doesn’t want you doing any of that, because they don’t want you to be pants-shittingly awesome. Fuck all that- get awesome.

There you have it. The workout templates I’ve posted are mere suggestions. They’re not gospel, they’re not what I do on a daily basis, and they’re not necessarily what I recommend. Anyone I’ve given recommendations to can attest to the fact that I base program design (insofar as I do it) on one’s goals, one’s exercise favorites, and one’s time constraints. Even the dumbest motherfucker on Earth can list those three things and figure out a plan that will work for them, especially if they’re spending all of their free time reading and eating meat.

This isn’t rocket surgery, people.

How awesome is this shit?

Chill the fuck out, lift hard, eat like a f**king caveman and keep learning.

446

I love chaos and pain so much that after reading a new post I just want to punch everyone near me in the throat. FUCK.

447

Tuesday: Circuits

Warm up

Circuit A: 3 Rounds/ 2 Min/ 12 - 15 R
A1: DB Press - 60lbsx 12,12,13
A2: Front S - 143lbsx 12,12,12
A3: BB Row - 154lbsx 12,9, 8
A4: RDL - 176lbsx 12,12,9
A5: Plank - 0lbs x 31,31,30

Rest: 7 - 8 Mins

Circuit B: 3 Rounds/2 Min/ 15 - 20 R
B1: OHP - 66 lbsx 15,14,13
B2: BB Step ups - 110lbsx 31,31,30
B3: Pull Down - 60lbsx 15,15,15
B4: Pull Through - 70lbsx 15,15,15
B5: Crunch - 45lbsx 15,15,15

Rest:
4 - 5 Mins

Circuit C: 3 Rounds/ 1 Min/ 15 - 20 R
C1: Front raise - 15lbsx 17,16,15
C2: DB Curl - 24lbsx 16,17,15
C3: Tricep pullDown - 50lbsx 15,15,12

Im dropping circuit C in favor of some heavy arm work on my strength days. I am soo wrecked by the time im finished the two circuits I feel like circuit C is a waste of time as I cant summon any energy for lifting heavy with it.

All im going to do is swap this for some heavy DB Curls and tri pull downs on my strength days.

Also, I met a friend of mine on the way out of the gym today and he asked me if I had fallen down the stairs. As you can imagine I was taken a bit aback by the comment and asked why he thought that. His response “Cuz thats how you look dude”.

That right there is how you tell if you had a workout or trained :slight_smile:

448

Ive been looking at a lot of prgrams and trying to read everything I can get my hands on in my spare time these last few weeks(I have a lonnnnnnnnnnnnnnnnnnnnnnng way too go) but one book thats really stood out to me in particular is, Strenght training larned and applied.

Its an old school training book(the ones I seem to enjoy the most) along the lines of Dinasor training and “Better than steriods”. I really enjoy the old scgool train of thought, mainly because it went something like this

“Over train? Fuck you.
Over eat? Fuck you.
Micro manage? Fuck you.
Peridization? Fuck you.
Perfect form? Fuck you.
All the general shit thats infested BB/PL recently? Fuck you and your mother.”

Back then, men were f**king men. They did manly shit and didnt settle for medicore resultys in anything the did. One of my favouirte lines comes from Vlad himself when he was training DL’s with a partner who was complaining of lower back pain. “Your lower back hurts? Well cup cake, maybe aerobics is more your thing.”

Now thats not saying Vlad didnt understand nor reconise injury but rather he understood what being really injured ment. If you could walk, you could lift and get stronger. Not all this modern day BS about overtraining and injury prevention.

The older guys didnt stick to a rigerous plan, they did things by feel and decided what to do on a day by the way they knew their body.

If the “plan” called for a light day yet they felt they had a PR in them, you better believe they went for it. Again, if they felt like death on leg day, they went light. Theres nothing to it, only knowing your own body and your own limits.

The books are giving me really food for thought for my workouts in general and really making me want to push the weight higher and higher.

Above alll the other shit that weve been told, HEAVY(OVER 75% OF YOUR 1RM) and GETTING STRONGER constantly seem to be the two facotrs every successful(and f**king ripped) guy has in common.

449

Thursday:

Warm up

Quads:
A) Box Squats - Top set 15 x 1 x 248lbs(45 secs rest between)
S
B) SL Box squats - 6,6,6,6,6

Hams:
A) Hip Thrust - Top set 10 x 3 x 225(45 secs rest between)
S
B) GHR - 33 lbs x 6,5,6,5,6(My glutes have more to give but my mind was elsewhere)

Didnt bother with any arm work, im actually going to add it in after circuits.
Tuesday - Tri pull downs, 10 x 3
Friday - BB curls, 10 x 3

I also love this new rep set up, I work up too the top set the same way i.e. on squats it goes 70kg for 4, 80kg for 4, 90kg for 4 etc until I reach the weight I want. Thats the warm up, then I go all out on either 15 x 1, 12 x 2 or 10 x 3 depending how much I have to give.

This means im getting in much more reps at much higher weight on strength days and I just personally love training like that.

Ive cut my rest time from 2 mins between sets,reps etc too 45 secs too 1 min. You get into the gym, you die for 45 mins and then you f**k off. Simple huh?

When I finish cutting I will probably move onto a training style like this, 5 days weekly, full body workouts with high weights. Tha main reason is I want to condition myself to being in the gym more often but for less time. I think its more of a mental thing overall but I know if I was training 5 - 6 days weekly over 4 id see better results.

Maybe push,pull,squat then push,pull again.

Ive never gotten better at something by doing less of it and ill be f**ked if im going bodypart split :slight_smile:

450

^So you’re NOT following CT’s program anymore, but instead are training like a powerlifter twice a week and circuit training twice a week? Perhaps you should hunt down and reread Jim W’s spill on the horrors of trying to serve two masters in the weight room.

You’ve decided to implement a cheat meal?

And where did you get the sense that sets of 3 on bi and tri movements was a good idea?

FWIW, there was a reason I told you to just stick to a proven program and diet, but you’re already thinking of 101 ways to tweak it after…what?..a month.

David, at this point, I’m backing out, and saying best of luck. I really do hope you see the results you want with this method of training.

451

Hey man, at tour level of development you should be either “bulking/trying to gain size” OR “cutting/trying to drop BF”… Not both. The whole “recomp” thing isnt going to be your best approach IMO.

You should get a program and a diet (both depending on what goal you choose) and stick with it for a while (3-6 months probably)

If you do the “flip flop” thing with your training and diet you’ll be unhappy with your results, trust me.

452

[quote]gregron wrote:
Hey man, at tour level of development you should be either “bulking/trying to gain size” OR “cutting/trying to drop BF”… Not both. The whole “recomp” thing isnt going to be your best approach IMO.

You should get a program and a diet (both depending on what goal you choose) and stick with it for a while (3-6 months probably)

If you do the “flip flop” thing with your training and diet you’ll be unhappy with your results, trust me. [/quote]

Thanks man, I wasnt trying to flip flop on my program or diet. Fat loss is the main goal and the I thought the changes I made would help that goal. I was trying to be “instinctive” and make changes that would help my progress I.e lift heavier more often ha.

Thanks for the advice, I won’t flip flop.

453

[quote]jskrabac wrote:
^So you’re NOT following CT’s program anymore, but instead are training like a powerlifter twice a week and circuit training twice a week? Perhaps you should hunt down and reread Jim W’s spill on the horrors of trying to serve two masters in the weight room.

You’ve decided to implement a cheat meal?

And where did you get the sense that sets of 3 on bi and tri movements was a good idea?

FWIW, there was a reason I told you to just stick to a proven program and diet, but you’re already thinking of 101 ways to tweak it after…what?..a month.

David, at this point, I’m backing out, and saying best of luck. I really do hope you see the results you want with this method of training. [/quote]

I’m crushed dude.

454

Consistency man, keep it in mind. Don’t start fucking around now when you are over halfway through a programme. Even once this programme is over and you look back and say “well that was a complete failure”, at least you can say you know for sure it doesn’t work for you as you did it as is. Pick a goal and commit to it with everything you have until that goals is achieved, thats progress. Progress isn’t getting distracted halfway through something, jumping ship and starting again. Consistency dude.

455

[quote]Oregand wrote:

[quote]gregron wrote:
Hey man, at tour level of development you should be either “bulking/trying to gain size” OR “cutting/trying to drop BF”… Not both. The whole “recomp” thing isnt going to be your best approach IMO.

You should get a program and a diet (both depending on what goal you choose) and stick with it for a while (3-6 months probably)

If you do the “flip flop” thing with your training and diet you’ll be unhappy with your results, trust me. [/quote]

Thanks man, I wasnt trying to flip flop on my program or diet. Fat loss is the main goal and the I thought the changes I made would help that goal. I was trying to be “instinctive” and make changes that would help my progress I.e lift heavier more often ha.

Thanks for the advice, I won’t flip flop. [/quote]

Yeah I hear ya. I think if your goal o’s fatloss you need to get your diet in check (obvi) but lifting hard, heavy and often is your best bet. You’re gonna burn more calories smashing heavy weights… Just don’t take 5 minute long rest periods.

Throw some cardio into the mix and you’ll be good to go IMO.

456

[quote]gregron wrote:

[quote]Oregand wrote:

[quote]gregron wrote:
Hey man, at tour level of development you should be either “bulking/trying to gain size” OR “cutting/trying to drop BF”… Not both. The whole “recomp” thing isnt going to be your best approach IMO.

You should get a program and a diet (both depending on what goal you choose) and stick with it for a while (3-6 months probably)

If you do the “flip flop” thing with your training and diet you’ll be unhappy with your results, trust me. [/quote]

Thanks man, I wasnt trying to flip flop on my program or diet. Fat loss is the main goal and the I thought the changes I made would help that goal. I was trying to be “instinctive” and make changes that would help my progress I.e lift heavier more often ha.

Thanks for the advice, I won’t flip flop. [/quote]

Yeah I hear ya. I think if your goal o’s fatloss you need to get your diet in check (obvi) but lifting hard, heavy and often is your best bet. You’re gonna burn more calories smashing heavy weights… Just don’t take 5 minute long rest periods.

Throw some cardio into the mix and you’ll be good to go IMO.
[/quote]

Thanks for the solid advice G, the basics for fatloss always seem to be the same.

Get your diet in order,
Smash heavey weights,
Throw in some cardio.

I have not intention of gaining muscle, nor am I under any illusions a “recomp” is what I need. Im doing everything in my power to Burn more kcals then I eat while keeping what little muscle I has :slight_smile:

457

[quote]phlegms wrote:
Consistency man, keep it in mind. Don’t start fucking around now when you are over halfway through a programme. Even once this programme is over and you look back and say “well that was a complete failure”, at least you can say you know for sure it doesn’t work for you as you did it as is. Pick a goal and commit to it with everything you have until that goals is achieved, thats progress. Progress isn’t getting distracted halfway through something, jumping ship and starting again. Consistency dude. [/quote]

Thanks for the kick up the ass dude.

I have no intention of switching goals right now and I think thats how my last post came across. Ive been reading a book called the theory of fatloss and one of the big principles is actual intensity vs relative intensity.

My thinking was more weight, for more reps on heavy days would be better at holding on muscle and burn more kcals.

BUT, I was fucking with the program and Ill hang my head in shame for that. Back too what was working beautifully before I messed with it :slight_smile:

458

Friday: Ciruits

Warm up

Circuit A: 3 rounds/2 Min/ 8 - 12 R
A1: DB Press - 66 lbs x 8,8,8
A2: Front S - 165 lbs x 8,8,8
A3: BB Row - 176 lbs x 8,5,7(Need to fix this)
A4: RDL - 198 lbs x 8,7,8
A5: Plank - 0 lbs x 31,30,33

Rest: 8 Mins

Circuit B: 3 rounds/2 Min/ 12 - 15 R
B1: OHP - 77 lbs x 14,13,13
B2: Step up - 132 lbs x 26,26,25
B3: Lat Pull - 61 lbs x 13,13,13
B4: Pull through - 73 lbs x 12,12,12
B5: Crunch - 45 lbs x 20,20,20

So, I was raped by this workout. I am starting to love OHP in a messed up way and want to start adding more weight to it.

Anyway, down to business.

I hold my hand up and say THAT I HAVE been messing with the program this last week. I was trying to be instinctive and do things that would make me see better progress. I realize now that I am in fact AN IDIOT.

My goal: all out fat loss
Program: CT’S war room stratiges. I WILL NOT alter the program in any way as I do not know better than CT.

Monday: Heavy
Tues:Circuits
Thurs: Heavy
Fri: Ciruits

459

You should take up bulimia, I hear it works great for rapid fat loss!

In all seriousness though, you are killing it dude. Just grind out the rest of this programme, make some gains and then do what the fuck you want to do!

460

Monday: Chest/Back

Warm up

Chest:
A) Bench - 88x6x2, 132x6, 143x6, 154x6, 160x6, 165x4
S
B) DB PullOver - 55 lbs x 6,6,6,6,6

Rest: 2 Mins

Back:
A) DB Row - 60x5x2, 93x6, 97x6, 101x6, 106x6, 110x4(Bo ya, now 150 for 5)
S
B) FacePulls - 73 lbs x 8,8,8,8,8

Rest: 2 Mins

Done 5 times

BB Curls - 3 x 6 x 66 lbs

Today was a mix on how I felt,

Generally I felt shit but then I felt strong during the workout, strange.

Anyway, happy to see my bench finally moving and I really happy about the Rows, though I know a chick that can Row 150 for 5 so by her standards im still totally useless.

CT says in the program description you can throw in some direct arm work so im going to throw in a few sets on strength days since I dont have the time for the mini arm circuits anymore on circuit days.

I need more sleep more often, though since I have to be up for half 5 it means to get 8h hours I need to be in bed asleep by half 9 and that my friends is hard.