Strength, Speed, and Size

Training Training Logs
441

armz

1a: bb curls w/ hold at top: 90x8, 90x8, 90x8, 90x8
1b: tricep v grip pushdowns ( first 10 w/ hold): 20, 20, 20, 20

2a: alternating db curls w/ hold at top: 30’s x 8, 4 partials 30’s x 8, 4 partials 30’s x 8, 4 partials, 30’s x 8, 10 more (pump-style to failure)
2b: db overhead extensions: 65 x 16, 65 x 16, 65 x 20, 65 x 16 ish (pump style at end)

3a: concentration curls (bi’s were done at this point): 30’s x 10 each side 30’s x 10 each side 30’s x 10 each side
3b: dips (5 sec descent, tricep focus): 12, 12, 12

preacher bar curls (very minimal rest b/w sets): 40x50, 50x15, 60x12, 40x20

peace

442

first leg day in about 2 months

was tuff

10 min on the bike

squat: 95x10, 135x12, 225x10, 255x10 ----tough

1a: db goblet squats: 80 x 10, 80 x 10, 80 x 10 – these were hard right after squatting high reps
1b: shrugs w/ hold at top: 225x15, 245x15, 315x15

2a: seated calf raise machine: 20, 20, 20
2b: single leg weighted calf raises: 15 a side, 15 a side, 15 a side holding a 45 lb plate

3a: chin ups: 22, 15
3b: upright rows: 70 x 15, 70 x 15

peace

443

incline / chest day

incline bench: 135x10, 225x10, 245x10, 255x7 — wanted more than this…

low incline db bench: 90’s x 12, 90’s x 11, 90’s x 11

1a: incline db flies: 30’s x 12, 30’s x 12, 30’s x 12
1b: calf raises: 60, 60, 60, 60, 60

2a: pec dec-type chest machine: 15, 15, 15
2b: cable chest flies: 20, 20, 20

db bench: 45’s x 40 — 35’s x 20 (drop set)

peace

444

back day today

–18 min on the bike

—neutral grip pullups: bw x 15, +45 x 10, +45 x 9.5, +45 x 8 ----- back strength has dropped off a little bit, i should be hitting 1 plate for 5 sets of 10. need to prioritize back a little more

—1a: bb shrugs: 135x20, 225x12, 275x12, 315x12–225x15–135x40 (dropset)
—1b: leg raises on bench: 3 sets of 20

–2a: db rows: 90’s x 12 a side, 100’s x 12 a side, 100’s x 12 a side (crazy how much straps make a difference, these were not too hard)
–2b: calf raises: 60, 60, 60

–seated cable rows: 10, 10, 10, 10

weighed in at 183 in shorts and socks

peace

445

bench day

–bench: 135x5, 225x5, 265x3, 300x1, 315x2.5 ---- fuck, didn’t have a liftoff or spot, which didn’t help, but still pretty pissed. 225x15 (right after the 315)

–db bench: 100’s x 8, 100’s x 8, 100’s x 9
–calf raises: 60, 60

–1a: laying down db tricep extensions: 85x10, 85x10, 85x10
–1b: single arm rope cable extensions: 12 a side, 12 a side, 12 a side

–2a: curl bar laying down tricep extensions: 60x12, 60x12, 60x12
–2b: curls: 60x12, 60x12, 60x12
–2c: db shrugs: 90’s x 12, 90’s x 12, 90’s x 12

–lift went well after the disappointing bench. was feeling sluggish coming into the lift, but was able to channel some aggressiveness later on in the workout which was cool

peace

446

shoulders day

1a: db shoulder press: 60x20, 70x15, 85x11 ---- wanted 12 here
1b: db incline rear delt raises: 10’s x 60, 10’s x 60, 10’s x 60

db partial side raises: 40’s x 35, 40’s x 35, 40’s x 35

2a: bb front raises: 60x10, 60x10, 60x10
2b: db side raises w’ 1 sec hold at top: 15’s x 10, 15’s x 10, 15’s x 10 ----15 pump reps

peace

447

good arm sesh today…

—db curls w/ 3 sec descent: warmup set with 20’s then 3 sets of 10 with 30’s
—bb curls(45 sec between sets-- kept them slow and really focused on perfect form): 60x6 for 6 sets
—standing preacher bar curls(30 sec between sets): 80x12, 80x8, 80x6, 80x7

—rope tricep pushdowns w/ squeeze at bottom: 4 sets of 15 — feeling major pumps at this time
—machine dips: 4 sets of 8 – found a good machine for these
— bb tricep extensions: 4 sets of 10 varying between 70 and 80 lbs
— calf raises: 4 sets of between 40 and 60 reps

peace

448

legs day

squats: 135x6, 225x8, 260x10 ----- hard, but felt strong

1a: db prisoner squats: 70x12, 70x12, 70x12, 70x12
1b: bb shrugs w/ hold at top: 225x20, 315x12, 315x12, 315x12—225x15—135x30 (drop set)

2a: seated calf raise machine: 25, 25, 25
2b: cable face pulls: 20, 20, 20

3a: bulgarian split squat: 30’s x 6 per side then DOOOne — legs were dead
3b: seated db power cleans: 30’s x 12 for 3 sets

peace

449

good lift today

chest and some arms and calves

incline bench: 45x20, 135x6, 225x8, 250x8

1a: cg incline bench: 225x3, 205x8, 205x8
1b: standing preacher curls: 90x6, 90x6, 90x6

2a: slight incline db bench: 90’s x 10, 90’s x 11, 90’s x 10
2b: calf raise machine: heavy x 25, heavy x 25, heavy x 25

3a: flies: 35x10, 35x10 ---- after this shoulder was feeling a little janky, so i cut the chest work
3b: calf raises: 4 sets of 50

4a: bb curls: 60x12, 60x12, 60x12
4b: calf raise machine: light x 25, light x 25, light x 25 — with a squeeze at the top for these —no rest at all for this s/s

— ran a mile in 6:00 immediately after this… tough, but fuck yea

peace

450

Nice lift today

was hungover as hell yesterday, so didn’t lift, but decided to come in today and hit my usual monday workout

17 mins on the bike

bench: 135x5, 225x5, 275x3, work sets: 295x3, 295x3, 295x3 (gonna start some type of progression for bench… so i’ll either add sets, reps, or weight next workout)

1a: db bench (slight decline): 95x10, 95x10, 95x10, 95x10, 95x10
1b: calf raises: 50, 50, 50, 50, 50

2a laying down db tricep extensions: 85x10, 85x10, 85x10
2b: single arm rope pushdowns: 10 a side for 3 sets
2c: crunches: 40, 40, 40

3a: decline situps: 15, 15, 15
3b: knee raises: 10, 10, 10
3b: hyperextensions: 15, 15, 15

bb curls (1 burnout set): 60 x 50 ( 10 narrow, 10 normal, 10 wide, 10 normal, then 10 narrow grip)

peace

451

Hey bro,

Do you ever just practice your soccer skills only?
Im trying to do 2 sessions a week where I just dribble between cones, juggle the ball and practice particular moves. Im currently working on the “ronaldo chop”.

tweet

452

good shit today

had a brutal shoulders day today after a tough chest day yesterday

– 3 min on the rowing machine

military press: 45 x 30, 135x5, 150x10, 150x10, 150x8 – wanted 3 sets of 10 here, but i was sorta surprised i even got 1 set of 10 with this weight given that i havent done military in a while

1a: db shoulder press: 60x10, 75x10, 70x10 — much tougher when right after high rep militaries ---- average weight here was 68.3 — gonna aim for better next workout
1b: calf raises: 4 sets of 50

2a: scrape the rack press on smith: 25 a side for 8 for 3 sets
2b: db side raises: 25’s for 3 sets of 10

3a: decline situps: 3 sets of 20
3b: laying down leg raises: 15, 15, 15

shoulder shocker ( side raises, front raises, db seated clean with mini press): 20’s for a set of 10 on everything then a set of 8 on everything

peace

453

nice arms lift today

db cross body hammer curls: 4 sets of 10 with 40’s ( 30 sec rest)

curl machine: 4 sets of 10 (30 sec rest)

rope tricep pushdowns: 4 sets of 12 ( 30 sec rest)

jm press: 135x6 for 4 sets ( 30 sec rest)

calf raises: 4 sets of 50 done throughout workout

bb curls: 100x10, 100x7, 100x8 (kept form very strict)

laying down db tricep extensions: 85x15, 85x10, 85x12

peace

454

good legs and traps day today

–did some foam rolling and defrancos agile 8

squat: 45x10, 135x5, 225x5, 265x10 — the past 3 weeks I’ve added 5 pounds a week and kept it at 10 reps. They have all been pretty ball busting sets, so we’ll see how long I can keep it up. I’m getting back into doing legs again after having a a shitty lower back for a few months, so hopefully my legs will gain back some strength. Would like to get up to 300x10 eventually.

1a: db stiff leg rdls: 85’s x 12 for 3 sets
1b: db shrugs w/ hold at top: 85’s x 15 for 3 sets — kept the db’s in my hands between lifts, which made it even tougher on the traps

2a: smith machine shrugs: 225x15, 315x12, 315x10, 315x10
2b: smith machine calf raises: 225x10, 315x10, 315x10, 315x10
2b: abs: crunches x 50, laying down side bends x 50, dead bugs x 50, hanging knee raises x 15

db upright rows: 55’s x 12, 60’s x 10, 40’s x 20

peace

455

nice chest/bis workout yesterday

incline bench: 45x30, 135x5, 225x10, 225x10, 225x10

1a: standing preacher bar curl: 90x10, 90x10, 90x8 (felt it in my shoulder a little, so didnt go for 10)
1b: calf raises: 50, 50, 50

low incline db bench: 90’s x 10, 90’s x 10, 90’s x 9 ( can’t really remember what I got on the last set)

2a: chest press machine: 3 sets of 15-20 pump reps
2b: db curls w/ 3 sec negative: 3 sets of 10 with the 30’s

peace

456

good workout today

changed the style of my lift a little bit today

27 mins on the bike ( fartlek style… haven’t done this length of cardio in a while)

-------bench: 135x5, 225x5, 275x3, 295x3, 295x2, 295x3 (plan was to do better than last workout (295x3x3) but the cardio wore me out a little bit, and I didn’t want to grind the last reps w/o a reliable spot-- no doubt I had at least another one on each set)

-------1a: very cg incline bench w/ pause at bottom (pause, then explode): 135x10 for 5 sets
— going back and forth w/ no rest between this and…
-------1b: smith machine calf raises: 225x15 for 5 sets

-------2a: chinups: 3 sets of 15
— again close to no rest at all during this medley
-------2b: rope tricep pushdowns: 3 sets of 15
-------2c: abs: 40 crunches, 20 bicycles, 40 flutter kicks

weighed in at 182

tired

gonna eat

then sleep

457

great shoulders day today

military press: 45 x 30, 135x5, 150x10, 150x10, 150x10 -----yea buddy! even after a tough chest day yesterday, where i didn’t get all the reps i wanted i squeaked out 2 more reps than last week on my last set… i did tweak the left side of my neck a little on the last set though, and i felt it the rest of the workout somewhat

1a: db shoulder press: 75x10, 65x10,65x10 — same average weight as last week, and that was after getting 2 more reps on military
1b: smith machine calf raises: 135x20 for 3 sets

2a: over and back press: 95x8 for 3 sets
2b: db side raises: 25’s for 3 sets of 10
-------- pumpgasm

3a: decline situps: 3 sets of 20

ran a mile… in 5:56 … i don’t know why im doing this occasionally

i fucking hate running… but i want to stay active i guess

maybe its just to prove i can still do it

or maybe i just want to push my body in a different way i don’t really know

i haven’t been able to play soccer in like a month which really sucks cause i love to play

also i was about to throw up at the end of the mile… whenever i get off work i usually come home and eat a huge bowl of oatmeal with some pb a couple pop tarts then some hyphy mud (sucks btw) so that combined with a tough shoulder workout made for an unsettled stomach once i got started moving

that’s about it

peace

458

good arms day

incline db curls: 30’s x 10, 40’s x 10, 40’s x 10, 40’s x 10

db preacher curls: 30’s x 10 for 3 sets

curl machine: 3 sets of 12
-------- kept the rest periods to around 30 seconds max the entire workout

rope pushdown: 5 sets of 15

seated db tricep extension: 65x15, 65x13, 65x14 — to failure each time

incline bb extension: 95x10 for 3 sets

1a: db hammer curls: 55x10, 60x10
1b: db alternating (strict form with squeeze at top): 25x10, 25x10—pump reps

peace

459

nice tough lift today

squat: 45x20, 135x5, 225x5, 270x10 ( 5 lbs over last week, even though I tweaked my lower back about 4 days ago) — this set felt good… it was tough, but it felt good

1a: reverse lunges: 135x6 a side, 155x6 a side, 155x6 a side ----buuuuurn, felt this in the glutes… can already tell my ass is gonna be sore tomorrow
1b: calf raises: 15 a set after the lunges using the same weight

2a: lateral lunges: 95x6 a side, 95x6 a side, 95x6 a side — holy shit these are tough
2b: db shrugs: 100’s x 15, 95’s x 15, 110’s x 15

3a: snatch grip upright rows: 95x15, 95x15, 95x15
3b: neutral grip pullups: 15, 15, 15

peace

460

nice lift this afternoon

incline bench: 135x5, 225x10, 225x10, 225x10

db bench: 110’s x 5, 110’s x 6 (tweaked my back getting these into place fml), 75’s x 15

1a: pec dec machine: 25ish reps (partial) for 3 sets
1b: pushups: 15, 12, 13 — immediately after the pec dec, these were hard as fuck

1a: preacher bar curls: 40x20, 90x8, 90x8, 90x8
1b: plate front raise: 1 plate for 3 sets of 10

“35’s” curls: 40x7 bottom half, 7 top half, 7 full, 7 top half, 7 full half

—biceps were looking quite swelled i must admit

–found a soccer field with some goals and did some juggling, a few sprints, and took a few shots for about 40 min… most juggles in a row was 360 — this might actually be my all time record, if not close to it

peace