Rebuilding Bigger and Better

Training Training Logs
101

6/25/14 Pull Day 2. Time Lifting: 1:05

Cable Row
4x12
110

Wide Lat Pulldown
1x13
110
3x8
120

DB Row
3x10
40’s
1 sec pause at top

Rear Delt Fly
1x13
15’s

3x13
10’s
1 sec pause
“drop” set of 1x10 continuous with no pause

DB Shrug
4x15
60’s

NO HYPEREXTENSION
machine was being used

DB Incline Curl
2x12, 1x8, 1x6
20’s

DB Curl
4x8
20’s
burnout 1x8

Elliptical
10 mins
level 12

My house is hot as shit cause our AC broke, and my admissions test to professional school is in a few days. Awesome.

102

6/26/14 Leg Day 2. Time Lifting: 1 hour

Seated Leg curls
3x12, 1x15
100

Single Leg Leg Press
2x12
270

DB RDL
4x12
65’s

Leg Extension
3x12, 1x15
130

Seated Calf
2x15, 1x12
90

Decline Sit ups
3x15

Good day, felt strong on leg curls and extensions, will definitely bump up the weight. Leg press next time going for 3 sets, will bump up weight for RDL’s.

Still hot as shit in my house.

103

Hurt myself running today. Minor injury, shouldn’t effect lifting but will effect cardio. Frustrating, I always (and I mean ALWAYS) get hurt if I try to jog or run. I made a post in Bigger, Stronger, Leaner. Check it out and give me some advice if you have any, this is an issue I want fixed.

6/28/14 Push day 1

Cable Fly
4x15
10

Slight DB Incline
4x12
50’s

DB Paused Bench
4x11
45’s

DB Laterals
4x8
25’s
drop 1x15
10
burnout 1x10
25’s

Decline DB Skullcrusher
3x15, 1x13
25’s

Rope Push
4x10
70
drop 1x10
50

Stand Calf
4x10
12
1 sec pause

CARDIO:
Got hurt 2 laps into my run. frustrating.

Otherwise, lifting was good.

104

Weighed 210 lbs, 41 inches around widest part of stomach, 15.2 inch arms.
Not exactly much progress the last month.

Will be my last post until Tuesday night, I’m taking an off day tomorrow and then I have my big test Tuesday morning.

6/29/14 Pull Day 1. Time Lifting: 1:15

Close Lat Pulldown
2x8
120
2x8
130
*No straps on any

2 DB Row
4x12
45’s
1 sec pause

T Bar Row
3x10
bar 75

Rear Delt Fly
3x12, 1x10
55’s

BB Shrug
1x15 No straps
3x15 Straps
225
1 sec pause

Hercules curl
4x10
17

EZ Curl
3x12
55
drop 1x15
35

Took a little longer lifting today, I found out how to do thoracic extensions better so I played around with it. Also, with my minor knee tweak I read up a little on hip mobility and will start doing the Agile 8 every day. Possibly right before lifting, maybe before I leave the house to go lift we’ll see. I did the lacrosse ball thing that chobb’s suggested and holy crap my hips feel relaxed and still do over 3 hours later.

Also doing shoulder dislocates. It feels like I’m doing a lot of “prehab” exercises but I have time during study breaks and I’m sure it’s good for me.

105

Took my admissions test yesterday and I killed it! Very relieved to be done. Went and hit legs afterwards, here it is:

7/1/14 Leg Day 1

Lying leg curls
4x10
95

Leg Press
2x15
1x20
470
*Just kept going on the last set, I was in a zone. Holy hell my legs were pumped up afterwards though, and my heart was racing.

Smith Lunges
3x10
75

NOTHING ELSE

The leg press took a lot out of me, and for some reason lunges just destroy me. My legs get decently worked from them, but really it’s my heart gets beating so fast and it’s so damn hard to catch my breath. I’m hoping once I get my cardio up that’ll help some, but I figured given my test that morning and the big PR on leg press I could call it a day since I couldn’t breath lol.

106

7/2/14 Push Day 2. Time lifting: 1 hour

Machine Fly
4x11
70

DB Bench
4x12
50’s

Paused Slight Incilne DB Bench
2x10
40’s
2x10
45’s

Seated DB Laterals
3x14, 1x10
15’s
1 sec pause

Lean Away DB Laterals
3x10, 1x15
12.5’s

Cable Kickback
3x10
40

Overhead Rope Extension
4x13
70
drop 1x10
50

NO CARDIO

Have to go to work here really soon so didn’t have time to do some cardio. I plan on lifting every day through next Tuesday when I leave to go out of town for 4 days.

107

7/3/14 Pull Day 2

Did Limber 11 and Simple 6 before leaving my house.

Cable Row
3x10, 1x14
120

Wide Lat Pulldown
4x9
120

DB Row
3x10
45’s
1 sec pause

Rear Delt Fly
4x13
10’s
1 sec pause

DB Shrug
4x15
65’s
1 sec pause

Hyperextension
went to do these, felt a sharp pain in upper right hamstring so stopped.

DB Incline Curl
2x12, 1x11, 8
20’s

DB Hammer curl
3x9, 1x11
20’s
Burnout 1x7

CARDIO
Elliptical
10 mins
level 12

108

Gym made a new rule. You’re not allowed to put DB’s on the floor, ever. Even if your doing something like DB Bench and you set them down for 45 seconds between sets. You have to get up and put them back in the rack. I’ve never seen a gym with this rule, I think it’s horrible. I can understand saying you have to be next to your DB’s if they’re on the floor, but making people re-rack them after every set? Dumb.

7/4/14 Leg Day 2

Seated Leg Curls
4x12
105

Leg Press
3x15
360
*3 second descents

DB RDL
4x12
70’s

Leg Extensions
3x12
140

Seated Calf Raise
3x15
90
1 sec pause

Decline Sit ups
3x12
10

CARDIO
4:30 on stairclimber
level 12

Should be lifting tomorrow, then Sunday off because of work and I’m moving.

109

Disappeared for bit, when i left to go out of town my non-surgery wrist was hurting pretty bad (felt fine working out, then 6 or so hours later hurt horribly) so I saw a doc when I got back. Thinks its just inflammation, gave me generic Mobic 15mg every day for a month or two. Not doing any upper body workouts because of it, but still hitting legs.

Got 3x15 for 500lbs on the leg press Monday, and did some hill sprints today. Only did 5 sprints (about 1 minute break between sprints), thought I was going to die. Figured that was a good intro into hill sprinting. I plan on doing hill sprints every week or two now, at least until winter hits. Will start updating my log here again within a week or two once I’m back to normal lifting.

110

8/1/14

Seated Leg Curl
4x11
100

Leg Press
3x15
380
3 second descent

No single leg extension, too many people using it. I was waiting for over 15 minutes and doing my calf/ab stuff while I waited, every time someone left the machine someone else took it within a couple seconds.

Stand Calf
3x10
12
1 sec pause top and bottom

Leg lowers (abs)
3x8

CARDIO
Drove to the hill, ran 6 sprints, drove back. I’m not really sure how big the hill is, but it’s the biggest I’ve found around me and it’s damn steep. I’d guess it’s a 30-40 yard hill but I’m pretty bad at estimating distances.

111

8/4/14

Lying Leg Curls
4x10
100

Leg Press
3x15
510

Leg Extensions
3x12
150

Seated Calf
4x10
90

Crunches
20, 14, 10

112

8/7/14

Ran 7 hill sprints. Legs are kind of sore today but nothing major. I’m enjoying these.

113

8/11/14

Lying Leg Curl
3x11
100

Leg Press
3x15
520

Leg Extension
3x10
160

Seated Calf
4x11
90

Crunches
25, 20, 15, 15

114

8/18/14

Seated Leg Curl
4x12
100

Leg Press
3x15
390
3 second descent

Single Leg Ext
3x10
70

Seated Calf
4x12
90

Leg Lowers
4x9

115

8/20/14

Ran 6 hill sprints.

Wrist isn’t healing up as fast as I’d like. It’s been 6 weeks since the injury now, 5 weeks of which I’ve been taking Meloxicam daily. I was hoping on the 25th to start hitting upper body again but I’m not optimistic that it’s going to happen. If my wrist is still like this in 1-2 weeks I’m going back. I don’t think I trust that this is just some inflammation, I think I damaged something in my wrist because inflammation should disappear after enough time off.

Planning on using some of EyeDentist’s ideas once I’m back, with a couple exercises doing reverse pyramiding. Focusing on weight progression on those exercises. Getting restless again, tired of withering away.

116

Using of EyeDentists techniques now

Lifted upper today, wrist felt good. Will see how it responds tomorrow

8/25/14 Push day 1. Time Lifting: 1:10 (no warmup)
weight x reps

Machine Fly Peaks (only top 1/3 of movement)
50x30
60x21
60x13
50x15
*wanted to pyramid, started too high though so had to drop some weight. Not sure if I should aim to progress on top or bottom set.

Slight DB Incline (reverse pyramid)
50x11
40x12, 11, 10

Paused DB Bench
30x10
25x15, 14, 15
*Might sub this out for machine press if I can set up the machine in a way to avoid the wrist strain

DB Lateral Peaks (top portion only)
10x30
12.5x15, 15

Machine Partial laterals (bottom to mid portion)
65x25
80x20
80x15
65x16

DB Laterals
15x12,12,12,12

Rope Pushdown peaks (contracted portion)
50x30
60x27
70x20

Rope Pushdowns
90x11, 9
80x11, 10

Decline DB Skullcrushers
20x10
15x17, 15, 12

117

8/27/14 Leg Day

lying leg curl
100 lbs
12 reps, 12, 11, 10

Leg Press
3x15
540
*Took 10 minutes break, felt awful. Very sick and heart pounding. Leg press took a lot out of me.

Stand Calf
3x12
12

Crunches
35, 25, 20, 18

CARDIO
Incline Walking
3.8 speed
10 minutes 5 incline
5 minutes 6 incline

118

I tracked my calories on Tuesday, I ate 3400 calories about 220g protein. Will track my calories tomorrow as well on a lifting day that’s more consistent with my normal daily eating habits. Trying to make a concentrated effort again to pack on some size now that I’m healthy (I believe) again.

With all the new volume I’m getting (admittedly, the peaks for each muscle group im not really sure counts as volume since it’s very light and primarily used to get a LOT of blood into the muscle) I’m determined to eat enough to grow. Going for 16 inch arms by January 1st, right now after my time off they measured at 14.75 inches.

8/28/14 Push Day 2. Time Lifting: 1 hour

High to low cable fly peaks
10x30, 13x23, 13x18, 10x17

Slight Incline DB Bench (decline bench being used, so had to do these)
50x12, 50x10, 45x9, 40x10

Machine Bench
65x10, 50x10, 35x10

Machine Lateral Peaks
40x30, 50x27, 70x30, 80x21
*Liked these. May sub them in for the first push day as well to take pressure off my surgery repaired wrist.

Machine Partial laterals
65x25, 70x23, 75x20, 80x15

Machine Laterals
70x9, 60x10, 50x11
*forgot to do drop set

Rope Pushdown peaks
50x30, 60x27, 70x20

Cable bar pushdowns
4x12
80
*started weight too light, will bump it up next time

Overhead rope extensions
50x20, 60x15, 60x14

There was no AC in the gym today, so I sweated a lot. Took a long time on the lateral machine, and since I didn’t manage to get myself at 6am today I went in around 1pm and it was busy. Might have made some people mad that I was on the machine for 15 minutes but no one said anything.

Planning on my first pull day tomorrow in 2 months, will see how my wrist feels in the morning.

119

8/29/14 Time Lifting: 1:20

Straight Arm rope pulldown
40x25, 40x25, 40x18
*Will have to find another movement, my back didn’t get that pumped from these but my triceps did

Wide Lat Pulldown
120x12, 11, 8
100x11

DB Rows
4x12
50

Stretchers
50x20, 60x20, 70x17, 80x14

Hyperextensions
3x15

DB Shrugs
40x30, 45x26, 50x23, 55x20

Face Pulls
40x18
*stopped here. bothered my wrist.

Hammer Curl Peaks
15x30, 20x23, 20x10
*start lighter next time?

Pinwheel Curls
20x6, 15x9, 12.5x12, 12.5x12

Cable Curls
50x11, 40x15, 40x11
*start lighter next time

Hanging leg raises
10, 8, 8, 7

CARDIO
Elliptical
11 mins
12 resistance

120

9/1/14 Push day 1. Time lifting: 1:30

Labor day, went at 11 am and wholly cow it was packed. Really annoyed me, no space to do anything and had to fight to get a bench for a bit. Stresses me out a little, just not nearly as fun.

machine fly peaks
40x30, 50x30, 60x30, 70x20

Slight Incline DB Bench
60x12, 60x7, 50x8, 40x12

Paused DB Bench
20x20, 25x20, 35x12

Machine lateral peaks
40x30, 55x30, 70x30, 80x22

Partial machine laterals
65x25, 65x25, 75x20, 75x18

Machine laterals
70x11, 65x12, 65x11, 65x10
drop set 45x7

Tricep pushdown peaks
50x30, 60x30, 70x22

Rope Pushdowns
90x12, 90x12, 90x11, 90x9

Overhead Rope Extensions (Decline bench being used)
50x20, 60x19, 70x14

Standing calf peaks
6x30, 7x30, 8x30

Standing calf raises
12x12, 11x12, 11x12