P1 Training

Training Training Logs
21

Alright guys, so I haven’t updated my log in a few days because the internet has been down at my new place. I’m back in my hometown right now for a doctor’s appointment tomorrow so I thought I’d update you guys on my training.

Some recent PRs I’ve hit:

Incline DB Bench Press: 95X6
Glute-Ham Raise: BW plus 125 X8
Close Grip Decline Bench Press: 205X4
EZ Bar Skullcrushers: Bar plus 50lbs per sideX 10
Kroc Rows: 115X20 - new to these so don’t judge haha
BB Shrugs - 325X7

Alright, as far as today’s session, here’s how it went down:

Bench Press - Week 3, 72% of 5RM, 3X5

165X5
165X5
165X5

Incline Dumbbell Bench Press

75X6
80X6
85X6
90X6
95X6 plus 4…PR

Weighted Dips

BW plus 50 X10
BW plus 60X10
BW plus 65X10
BW plus 70X10
BW plus 70X10

Cable Fly - 2 sec squeeze at peak contraction

50 per side X 10
70X10
80X10
85X10
85X10
85X10
Drop
65X10
Drop
50X10
Drop
40X12

Push Press - 55-60% of 1 RM 5X3, then 40% 1 RM X 2X10

115X3
115X3
115X3
115X3
115X3
Drop
95X10X10

Great session overall. Pretty happy with that incline dumbbell PR. Felt really smooth and gonna go for 100s next time (big mental milestone). Also, Evan just sent me his leg workout from today and it looks absolutely insane. Unfortunately, I can’t try it tomorrow because of the doctor’s appointment (dentist so I’ll be under anesthesia) but I’m gonna hit it hard on Wednesday and see what happens. Already getting nervous just thinking about it haha.

22

Sick training session, get ready for legs : ).

23

Alright so I still don’t have Internet at my new place (finally coming tomorrow thank god) but I have to update my log with my training session yesterday because it was so insane. So I’m updating from my phone. Did Evan’s leg session from monday and I told him afterwards that I’m gonna call it either El Diablo or the Man Maker because of how sadistic it is haha. Just as a preface i Hadnt back squatted in over a year before this because I was focusing on my front squat so don’t judge haha(not an excuse just thought it should be noted) Here’s how it went down:

Lying hamstring curls- ramped to heavy 15, do a few sets, then up weight and do 1 set to failure then two dropsets to failure

85x15
90x12
95x 15
95x15
95x15
110x 10
80x 16 plus 6 partials
80x 16 plus 6 partials

Back squat- ramp to heavy 3-6 then drop significantly and do 10x10
135x5
185x 5
225x3
245x3
265x3
275x3
285x4ish <-----so embarrassing, but its gonna go up quickly guaranteed
Drop
185x10x10 <—about 70 seconds rest in between. holy shit. Absolutely brutal.

RDL- ramp to heavy set of 6-8 using 25 lb plates

50 plus bar x 6
100x6
150x6
200x6
250x6<----all smooth reps. Was pretty happy about this considering what came before it.
Drop
150x 20x2 —bottom half partials.

Leg extensions -2 warm ups then 1x100

95x20
95x20
115x100 <----crazy pump

At this point I had to buy a protein bar from the snack shack to keep conscious before the next round of back squats

Back squats- ramp to heavy set of 8

135x5
185x5
205x5
225x8 <----legs = jello.

Drag legs over to leg extensions - 1x100 same as before

Lie on floor, curse Evan’s name several times - 2 sets of 5

Marathon session. Can barely walk today but it was awesome. Obviously the weights used were puny but they’ll get there. Back squatting has always been on of my weakest lifts for some reason. I think i just need to gain more weight hah. Anyways thought I’d share this with you guys. Goin in for shoulders and traps today. Push presses should be interesting with this sorry excuse for leg I have today haha. I’ll post the session later tonight.

24

Yes! Now that’s a leg session : ).

Awesome job.

25

@Evan haha thanks bro. One day I will be using your weights on your level…one day…

Alright, finally got internet at my place so updates should be more regular now. Here’s yesterday’s shoulder/traps session:

Push Press - Week 3 - 72% of 5RM, 3X5

135X5
135X5
135X5 - felt ridiculously light

Dumbbell Seated Shoulder Press - (hammer curls as active rest - 45lbs)

60X8
65X8
70X8
75X6+3 - stuck here for some reason so I did a few extra reaps to try and break through the sticking point
Drop
65X5
65X5
Up
70X9
70X8

Shoulder Giant Set - Side laterals/front raises/standing presses (35lbs/25lbs/45lbs - up five lbs from last week)

15/15/15
15/15/15
15/15/15
15/15/15

Rear Delt Pec Deck

80X18
85X17
85X17 - up 5 lbs from last week
Drop
45X40 - up 5 lbs from last week
Drop
35X20
Drop
35X10

BB Shrugs

185X9
245X10
275X10
295X10
315X10 - up 10 lbs from last week
335X10 - up 10 lbs from last week

Bench Press - 55-60% 1RM 5X3, 40% 2X10

145X3
145X3
145X3
145X3
145X3 - decided to up this weight albs to get a little more chest work for the week
Drop
95X10
95X10

Decent shoulder/trap session. Seem to be stuck at 75X6 on the shoulder presses for some reason but I think that number will start to climb pretty soon. Keep PRing on barbell shrugs which I’m happy about. Going in for a deadlift/back session later today. Should be interesting because my legs are still WRECKED from the leg session on wednesday haha. I’ll update the workout later today.

26

Deadlift/Back Session

225X6
275X5
295X3
305X1
345X1
385X6 - not too shabby, wanted more but my legs were still toast from that legs session the other day.

Weighted Pull-ups

BWX6
BW plus 45X6
BW plus 60X6
BW plus 70X6
BW plus 75X6
BW plus 80X6

Kroc Row - all numbers L/R

85X10
100X10
105X20
110X20 - PR
110X20 - PR

GHR

110X10
120X8
125X8
130X8 - PR

HS Plate-Loaded Row

90X8
180X8
230X8
260X9
Drop
210X8
Drop
180X10
Drop
140X16

Not a bad deadlift/back session. Pretty happy overall. PR’d on some stuff which is always good so I’ll take it.

27

8.22.10: Chest.

Bench Press - Week 4 82% 5RM 3X5

115X5
135X5
155X5
175X3

190X5
190X5
190X5

Incline Dumbbell Bench Press

75X6
85X6
90X6
95X6
95X5 plus 4
Drop
75X10X10

Weighted Dips

50X10
60X10
70X10
75X10 - PR
80X10 - PR

Cable Flys - 2 sec squeeze at peak contraction
50 per side X 10
70X10
80X10
85X10
90X10 - up 5 lbs from last week
90X10
90X10
Drop
65X10
Drop
50X11
Drop
40X13

Push Press - 55-60% 5 RM, 40% 2 X10

115X3
115X3
115X3
115X3
115X3

95X10
95X10

And that was it. Pretty solid chest session overall. Didn’t go up to the 100s yet on incline dumbbell presses but did more sets with the 95s. Gonna go up next time for sure. Pretty happy with the dip PRs. Definitely got more in the tank too. Can probably get 95 next week. Getting nervous for legs tomorrow. Seems like I just finished that marathon session last week and this week’s session is already here haha. Here’s to hoping it goes smoother this time around…

28

Legs: 8.23.11

Mutant Evan style: 100 little devils (still trying to come up with a name for this workout)

Lying hamstring curls- ramped to heavy 15, do a few sets, then up weight and do 1 set to failure then two dropsets to failure

NOTE: Worked in with none other than Lou Ferrigno on these. Dude is still a SAVAGE.

90X12
100X12
110x15
110X15
110x 15
120X16 - plus 10 lbs from last week
90x 20 plus 7 partials - plus 10 lbs from last week and up 4 reps
90X 20 plus 7 partials

Back squat- ramp to heavy 3-6 then drop significantly and do 10x10
135x5
185x 5
225x3
245x3
265x3
275x3
285x3
290X3 - plus 5lbs from last week and better depth than the 285 last week too
Drop
185x10x10 <—about 70 seconds rest in between. Still fucking brutal.

RDL- ramp to heavy set of 6-8 using 25 lb plates

50 plus bar x 6
100x6
150x6
200x6
250x8<----plus 2 reps from last week
Drop
150x 20x2 —bottom half partials.

Leg extensions -2 warm ups then 1x100

95x20
110x20
125x100 <----plus 10 lbs from last week

Had to buy a protein bar from the snack shack AGAIN to keep conscious before the next round of back squats

Back squats- ramp to heavy set of 8

135x5
185x5
205x5
225x8 <----fuck. legs completely toasted.

Leg Extensions- 1x100 same as before

Another brutal leg session. Gonna be completely immobile tomorrow haha. Loved it though. Awesome working in with Lou Ferrigno even though it was just hamstring curls. Might be seeing him again later this week and will snap a pic if I do. Gonna go feast and rest up for shoulders and traps on thursday…

29

Great work man! Awesome that you worked in with Lou Ferrigno! You’re killin it, keep it up!

30

@pb Thanks brotha! Just trying to get hyoooge haha. Ya working in with Lou was pretty damn cool. Nice guy too. Didn’t talk to him too much but managed to make a little small talk. Good guy.

Shoulders/Traps:

Push Press - Week 4 - 82% of 5RM, 3X5

155X5
155X5
155X5 - felt a little weak starting out on these but got stronger towards the end and the weight started flying up

Seated Shoulder Press:

60X8
65X8
70X8
75X6 plus 4 ----DAMN. Still stuck on 75X6, but I’m moving more weight before this each week so I guess matching the reps each week is still progress…
Drop
65X5
65X5
Up
70X9
70X9 - up one rep from last week

Shoulder Giant Set : Lateral raise/front raise/standing press (35/25/45lbs) - Hammer Curls as active rest: 45lbs

15/15/15
15/15/15
15/15/15
15/15/15

Rear Delt Pec Dec

85X18
90X16 - up 5 lbs from last week
85X18
Drop
45X40
Drop
40X20
Drop
35X10

BB Shrugs

185X9
245X10
275X10
295X10
315X10
345X10 - PR

Bench Press - 55-60% 5RM, 5X3 40% 2X10

135X3
135X3
135X3
135X3
135X3 - used a little more weight than usual for some extra chest work this week. Felt good.

95X10
95X10

And that was it. Pretty good shoulders/traps day. Keep PRing on those BB shrugs. Pretty happy about that. Deadlift/back session tomorrow…

31

Catching you guys up on the last couple days of training:

8.26.11
Deadlift/Back

Deadlift - 5/3/1 Deload

225X6
245X5
245X5
245X5

Weighted Pull-Ups

BWX6
45X6
60X6
70X6
75X6
80X6 - still stuck here, but I think it will start moving up soon.

Kroc Rows - all reps L/R
85X10
100X10
105X21
110X21
115X20 - PR

GHR

BW plus 110X10
120X8
130X8
135X8 - PR

HS Row

90X8
180X8
230X8
270X8 - PR
Drop
210X8
Drop
180X13
Drop
70X16

And that was it. Happy about all those PRs…just gotta get those weighted pull-up numbers to start going up again…

32

8.27.11
Arms

Close-Grip Decline Bench Press

105X8
155X8
165X8
175X8
185X6
195X6
205X5 plus 2…PR of sorts

Seated Hammer Curl

45X8
50X8
55X8
60X8
65X7
65X7 - up 5lbs from last week

EZ Bar Skulls

90 plus bar X12
90 plus bar X12
100 plus bar X10

EZ Bar Preacher Curls

70 plus bar X8
80 plus barX9 - PR
80 plus barX8
80 plus barX8

Tricep Pushdowns

140X12
150X12
80X12 (on lat-pulldown station - MUCH harder)
90X12
90X12

Pulley Curls

90X10
130X10
140X10
140X10 - like these much better than incline dumbbell curls

And that’s it. Not a bad arms day. Gonna attempt to go up on those close-grip declines next week. Goin in for a chest session later today. Will update it on here later today.

33

8.29.11

Chest!

Bench Press - Week 5 95% 5RM 2X5

115X5
135X5
155X5
175X5
195X3

215X5
215X5

Incline Dumbbell Bench Press

75X6
85X6
90X6
95X6
95X6ish plus 4 - up one rep from last week (with a tiny bit of help from a spotter)…goin for 100s next week no question.
Drop
75X10X10

Weighted Dips

50X10
60X10
70X10
80X10
85X10 - PR

Cable Flys - 2 sec squeeze at peak contraction
50 per side X 10
70X10
80X10
85X10
90X10
95X9 - up 5 lbs from last week
90X10
Drop
65X12
Drop
50X14
Drop
45X16

Push Press - 55-60% 5 RM, 40% 2 X10

115X3
115X3
115X3
115X3
115X3

95X10
95X10

Solid chest day overall. Keep PRing on dips which is sweet. Definitely going for the 100s on incline next week. Oh and I’m up 5 lbs since starting the program Evan gave me 4 weeks ago. Not too shabby…

34

8.30.11
Legs (à la ebomb)

Incline Standing Calf Raises utilizing 2 second stretch at bottom and 2 sec squeeze at top for 6x10 with 15-30 sec rest

140X10
140X10
140X10
140X10
140X10
140X10 - crazy pump in calves at the end of this…the stretch with minimal rest in between sets was harder than I thought.

ATG Back Squats with 2 sec pause - Ramp to top 2x5, then drop and do a set of 20

135X5
175X5
185X5
205X5
225X5
245X5
245X5 - damn. that 2 second pause really eats into the weight you can use. probably could have went 10lbs higher but still brutal.
Drop
175X20

Barbell RDL
666 technique

50X6
100X6
150X6
200X6X6 - gasping for some air after these. the first 4 sets weren’t too bad, but the last 2 killed.

Back Foot Elevated Dumbbell Split Squats
3 x 12, 1 x 15 each leg

80s X12
80sX12
80sX12

Missed that 1X15 in the session layout. Whoops. I’ll do two sets of 15 next time to make up for it hah.

Lying Hamstring Curl/Good Morning (light weights, focus on squeeze and form)
3 sets, 8 reps each, no rest

60lbs/50lbs
90lbs/70lbs
90lbs/70lbs…super light. probably will go heavier next time

Leg Extensions/Walking Lunges (weight or no weight)

140X12/30lbsX20
150X12/30lbsX20
160X12/30lbsX20

Wow. Crazy leg day. I may say this every week, but Evan…you’re fucking nuts haha. Loved it. Weights used weren’t that high, but intensity was through the roof. Gonna be feeling it tomorrow. Probably gonna do some active recovery to get some blood flow going in my (most-likely) dead legs.

35

Ok. Haven’t update this in a few days so I’ve got a lot of training to catch you guys up on. Here it goes:

9.1.11
Shoulders

Push Press
Week 5 - 95% 5 RM, 2X5

95X5
115X5
135X5
155X3
175X5
175X3 plus 2…was pretty pissed I missed the last two reps. made it my mission to make up for it during the rest of the session

Seated Shoulder DB Press

60X8
65X8
70X8
75X7 plus 4 ----FINALLY up one rep. Goin for 8 next time.
Drop
65X5
65X5
Up
70X10 - - up one rep from last week
70X9

Shoulder Giant Set : Lateral raise/front raise/standing press (35/25/45lbs) - Hammer Curls as active rest: 45lbs

15/15/15
15/15/15
15/15/15
15/15/15

Rear Delt Pec Dec

85X18
90X18
90X18 - - up 5 lbs from last week
Drop
45X40
Drop
40X20
Drop
35X10

BB Shrugs

185X9
245X10
275X10
295X10
335X10
355X10 - PR

Bench Press - 55-60% 5RM, 5X3 40% 2X10

145X3
145X3
145X3
145X3
145X3

95X10
95X10

36

9.2.11.

Deadlift/Back

Deadlift- 5/3/1

225X6
275X5
315X5
355X11

Weighted Pull-Ups

BWX6
45X6
60X6
70X6
80X6
80X6

Kroc Rows - all reps L/R
85X10
100X10
105X22 - up one rep from last week
110X22 - up one rep from last week
120X20 - PR

GHR

BW plus 110X10
120X8
130X8
135X9 - PR

HS Row

90X8
180X8
230X8
280X8 - PR
Drop
210X8
Drop
180X14
Drop
70X17

37

9.3.11.

Arms

Close-Grip Decline Bench Press

105X8
155X8
175X8
185X6
195X6
205X6 - PR
205X4 plus 2

Seated Hammer Curl

45X8
50X8
55X8
60X8
65X8
65X8 - up a rep from last week

EZ Bar Skulls

90 plus bar X12
95 plus bar X12 - up 5 lbs from last week
100 plus bar X11 - PR

EZ Bar Preacher Curls

70 plus bar X8
80 plus barX9
85plus barX7 - PR
85 plus barX7

Tricep Pushdowns

140X12
150X12
80X12 (on lat-pulldown station - MUCH harder)
90X12
90X12

Pulley Curls

90X10
130X10
140X10
150X10 - up 10 lbs from last week

38

9.5.11
Bench Press - Week 6 100% 5RM 1-5X5

115X5
135X5
155X5
175X5
185X5
195X3
215X3

225X5
225X5ish - needed a little help on the last 2 reps. was pretty pissed about this.

Incline Dumbbell Bench Press

75X6
85X6
90X6
95X6
100X4 plus 2 - manned up and went for the 100s. not too shabby. should be able to get more though.
Drop
80X10X10 - up 5 lbs from last week

Weighted Dips

50X10
60X10
70X10
80X10
90X10 - PR

Cable Flys - 2 sec squeeze at peak contraction
50 per side X 10
70X10
80X10
85X10
90X10
95X10
95X10 - up 5 lbs from last week
Drop
65X12
Drop
50X14
Drop
45X17

Push Press - 55-60% 5 RM, 40% 2 X10

115X3
115X3
115X3
115X3
115X3

95X10
95X10

39

9.6.11

Legs (à la ebomb)

Incline Standing Calf Raises utilizing 2 second stretch at bottom and 2 sec squeeze at top for 6x10 with 15-30 sec rest

160X10
160X10 - up 20 lbs from last week, but knew after 2 sets I wouldn’t make it all the way through 6 sets with minimal rest so I had to drop it down.
140X10
140X10
140X10
140X10

ATG Back Squats with 2 sec pause - Ramp to top 2x5, then drop and do a set of 20

135X5
175X5
185X5
205X5
225X5
245X5
255X5 - up 10 lbs from last week
Drop
185X20 - up 10 lbs from last week

Barbell RDL
666 technique

50X6
100X6
150X6
200X6
220X6X6 -up 20 lbs from last week. BRUTAL.

Back Foot Elevated Dumbbell Split Squats
3 x 12, 1 x 15 each leg

80s X12
80sX12
80sX12

75X15

Lying Hamstring Curl/Good Morning (light weights, focus on squeeze and form)
3 sets, 8 reps each, no rest

90lbs/70lbs
90lbs/70lbs
90lbs/70lbs

Leg Extensions/Walking Lunges (weight or no weight)

150X12/30lbsX20
170X12/30lbsX20
190X12/30lbsX20 - up 20 lbs from last week

Brutal leg session as always. Making progress though which is good. Shoulders thursday. Gonna try and hit that push press number I missed last week.