I’m back!
Squat day:
Squats 305x5 345x3 385x4 405x1 415x1
Leg Press Ramped up to 8psx14
Lying Leg Curl 150x10,10 155x10 140x10,10
Hanging Leg Raise (hereafter known as HLR) bwx 12,12,12,10,10
Hips were extremely tight today, the 385 felt very heavy. The long 4 day break from lifting did not help. Bench tomorrow and I’m even more pumped about the training since reading Wendler’s new article.
Bench Day:
Bench 240x5 270x3 300x5 315x1 325x1
225x10,10,8,5,5
BBrow(no straps) 225 5x6 (pause at peak contraction)
Facepulls 50kgx15,15,15
Cable LR 12.5kgx15,15,15
My benching was definitly off today, felt really out of sink. Got my numbers for 531 atleast, idk just a crappy workout.
Deads 340x5 395x3 440x4 (straps) 455x1 (no straps) 495x1 (straps)
Goodmornings 185 5x8
Single Leg Leg PRess 3psx6,6,6,6 1px25
Cable Crunch stackx5x20
Everything went up nice and smoothly. Goodmornings are turning into a favourite of mine. I can reallllly feel the posterior chain working. Been fooling around with IF the past couple of days, not for dieting but just as a new way of eating, and I’m loving it. Workouts are great, meals are awesomely large. Fantastic.
Forgot to do fridays workout:
OHP 170x5 205x3 230x6 245x1 255x1 265x1
B1 PUllups BWx10,10,10,9,9,8,7+2
B2 OHP 140x5x10
DB Curl 35x12,12,10,10
1 arm Tri pushdown 35x15,15,12,10
Was completely exhausted after this, but everything felt really strong. The OHP was with a little bit of a leg drive, especially the 265, but still 
felt good to get that up.
Today:
Squat 295x3 335x3 375x5 405x1 415x1 425x1 275x10,5 315x10
Leg Curl 150x12,10,10,8,7
HLr BWx26
The squating was strong at first, but then the higher rep squats were killing me so I decided to do one all out set at 315 (wasn’t my strongest after doing the 425). Gotta man up a bit more for the squating.
HOly shit, I can’t believe I’ve been so terrible at updating this. This past week was kind of brutal for my health. Had 3 exams, didn’t sleep, didn’t eat properly. My training wasn’t too bad. Not gonna post everything, but it was the rest of week 1 of cycle 2 of 531.
Todays workout: Was sick as a dog so ya
Squat 270x5 315x5 355x5
Leg Press 8plates/side x 12
Leg Curl 200x8 4 140x6
HLR (all the way to the top) 12, 8 4
Gonna be updating this again tomorrow. Bench day, won’t be anything spectacular as I’m still sick and kind of taking it easy this week (not going to push the assistance) so that my immune system can catch up and make me feel better already.
Bench: 205x5 245x5 275x5
Incline BBx crazy pyramid giant set…then 135x12,12,9NA
BB Rows 225x10 275x5 315x8 225x10,10
6 ways 8x15,10,10
Decent workout, needed the week of lighter lifting. Really shouldn’t be up this late. Night.
Deadlifts!!!
Deads 315x5 355x5 405x5 315x3x10
Goodmornings 135x10 155x10 175x10
Cable Crunch Stackx5x12
Lower back was done after the deads, but decided to do some goodmornings, just cause I like’em a lot. OHP tomorrow, last workout until reading week.
OHP DAYYY
OHP 160x5 185x5 210x5 145x5x10
Pullups BW x 10,10,10,10,10,7,7,6 3
Ez Curl 80x3x10
French Press 100x 15,10,10
Nice pump today, last workout at the school gym for a week. Don’t know what I’m going to do for the next week, I guess I’ll have to work out at the Y.
I’ve recently been a lazy sob and not logged my training on here. That’s going to change. Haven’t stopped working out or anything like that. I actually recently had a PR pushpress of 270. Was quite happy with that.
But i’ve decided to get my fat levels in check for the summer. Have dropped 15 pounds, at 200 at the moment, and am looking to drop another 15 or so. I’ve been utitlizing IF with carb cycling for my activity levels. Minimal cardio, usually a football game or two during the week, nothing major. Going to do most of it with the diet. Anyway, I’ll quite talking and get to class.
It’s deload week this week, and am going to be utilizing a higher rep system this week (just for shits and gigs). So if it seems random, thats why.
So since its deload, the heavy weights are out. I messed around with some highrep workout I found.
Chest:
INcline HS 1 pyramid set: 2ppsx10,2 10x10,2 20x10, 2 10x3, 1x10
Bench 135x15, 185x15, 15
Superset:
Decline Bench 185x10,10,10,
PUshups BWx10,10,10
Biceps: Giant Set
ez Curl 60x10,10,10
DB Curl 30x10,10,10
Pin Curl 30x10,10,10
Reverse Curl 60x10,10,10
I know the weights seem extremely low, but holy shit was there a huge pump. Legs tomorrow, see how that turns out.
alright, lets just say for this week I’m not gonna post the exact workouts. I’m lazy at typing and its a deload week.
Tuesday: Legs
Did the QBM leg workout. Never felt such a pump in my life. Felt goooood.
Today: Back
Again, the QBM workout. Decent workout, done it in the past, but still good. Tomorrow is shoulders which I am really looking forward too.
I’ll post the exact shoulder workout tomorrow, since I feel that those are my weakest bodypart. Happy lifting everybody.
Alright, sooo I’ve been superduper shitty with keeping up on here.
So for the next two weeks I’ll be doing PHAT by Layne Norton, just to take advantage of the university gym while I still have it. Then its off to the Y again (probably). I think for the first month or so in the summer I’m going to scale back on the frequency of training. I’ve been looking into a 3 day a week lifting schedule, but thats still up for decision.
With IF i’m at about 198 right now, first time under 200 in a long time. Also just picked up a little bit of ephedrine Hopefully gives me a little bit of a boost.
K yesterday’s training. Upper Power
Bench 275 5,5,4
DB Row 130 3x6
OHP 160x9,6
Pulldowns 180x6,6
CG Bench 225x6,5
Neutral Pullup BWx8,6
Drag Curl 100x8,6
I’ve been focusing on form a lottttt more lately. Bench was paused, OHP had no leg drive. All the back work had a 1 second hold at the top, as well as the drag curls.
Today
Legs Power
Front squat 275x 3,3,3
BB RDL 365x3,3,3
LegPress 8ppsx7,6
Superset
Leg ext 180x10,10 (really squeezed at the top)
Leg curl 185x6,6 (ditto with the squeeze)
Donkey Calf stack x6,6,6,6,6,4
That was quite an intense leg day, well after the front squats. Was super tight at first, but then opened up and went nice and slow/controlled for all of the movements
I’ve been training fasted whenever I can for the past bit, and I love it. Although after the first set of Leg Press my vision started to fade for a second lol.
Off day tomorrow. Gonna wake up, take some caffeine and ephedrine, and do some fasted skipping.
I realize that this is an old log, but I like the name so I think i’ll start posting again.
Doing a modified german volume training thing right meow.
Today: Legs
Leg Press 6pps 10x10
Lying Leg Curl 115 10x10
Donkey Calf stack 3x5
Hanging Leg Raise 3x10
Tomorrow is arms and shoulders. I’ve been playing around with what i want to do with my physique, so for now I’m kind of just recomping. Lots of calories on training days, and then I try to go really low carb on off days. Its not terrible, I’ll see what I can do about pics soon.
K so wednesday’s training was arms and shoulders then I took a couple days off to help my parent move into a new house, which was a bitch of a move.
don’t have my log book on me but gvt bis and tri. then did some lateral swings and 6ways for shoulders afterwards. John Meadows knows what he is talking about with shoulders.
Next training day on monday, chest and back.
so mondays training went as follows:
Incline DB 75 x10x10
HS Pulldown 72.5/side 10x10
cable crossover somexsome
db rows 130x11 LR
Todays Session: Legs
Leg Curl ramped to 170x8 155x8,6 12 partials
RDL ramped 135x6 225x6 275x6 315x6
Leg Press 8ppsx5,5,5
Squats ATG 135 5x10
Leg Ext 4x10 10 sec rest between sets
Back ext 4x10 BW
First time I have squated in over 2 months. I fucked up my hip in the summer squating, so i’ve stayed away from it for awhile, but it seems to be doing ok right now. gonna slowly ease my way back in. Use squats as like a 3rd or 4th exercise and focus on my form. Always seem to f up my hip/lower back…hmmmm maybe thats a sign.
No workout tomorrow. Thursday is arms and shoulders.
Today’s workout: Arms and Shoulders
EZ Curl 70x 10x10
BW Dips 10x10
Lateral Swings (JM style, awwww yeah) 65x35,25,20
6-ways 8x12,11,10
Quick and efficient workout. Can really feel the swings, and my bis are killing me.
That was the last GVT workout for me. Gonna be switching to a John Meadows inspired workout, doing the shoulder specialization.
Split will be:
Mon: Chest and Shoulders
Tues: Legs
Wed: Off/LISS/Low Carb
Thurs: Back
Fri: Arms
Thoroughly enjoy his style of training. Hoping to cap off these delts some more. I’ve made SOME progress on them, but not even close to what I want for this year.
Dead/accessories day:
Deads: worked up to 495x1
Good Mornings 135 5x10
DB Shrugs 110 3x16
BentLat Raise 20x15 25x15 30x15
HLR x12,10,6
Called it a day after that. Deads were a struggle, first time getting back to 5 plates in a couple months, stupid injuries.
Have been doing a lot more db shrugs. I used to never work traps directly cause it felt wrong/hurt in a bad way. But now the db shrugs cause no pain, so its a go.
Taking the weekend off, Mountain Dog next week. So excited!
First day of mountain dog. siiiick workout
Chest and Shoulders:
Twist and Press 60x8,8,7
Incline BB 135x8 185x8 225x6,6
Decline Bench 135x20,20,20
Lateral Swings 60x35,35,30,30
Cable Rear Delt 15x15,15,15
Rear Delt Destroyer set 40x60 20x30 10x10
Sick workout today. Can’t get enough of those lateral swings. Legs tomorrow, super excited.
oh ya, and 15 minutes on the treadmill lol I keep saying i’ll do more cardio, and I think I actually will. Even if its only 15 minutes at a time. Its better than nothing.