[photo]39838[/photo]
Long story short. Used to be a member here since 2009 I think. Stopped posting for some reason then lost the email from my old account. Decided to start posting again because the newest articles caught my eye and because this place feels like home I guess (I still use old Alpha’s log for motivation).
Weight: 216 atm at 6-7% bf (current avatar)
Height: 1.80m ( I have no idea what’s that in the Imperial System)
Goal: To be somewhat lean at 260-280 and compete at 230-220. My current body composition at 216 is due to me doing a lot of MMA-Crossfit-Strongman type of training due to a trial I was to undergo for a PMC.
Weight related goals/Where I wanna be with the weights in the future:
Inc. Bench: 400x6
Bench: 500x10
Deads: 600x6-8; 800x1
Squat: 600x6-8
MP: 300x6
My training is mostly dictated by the goals above. I’m a strong believer that big weights = big muscle (based on all the living examples of this thesis, Arnold, Franco, Dante Trudell, Ronnie, Branch, etc.)
I’m a big fan of penitentiary style lifting as well so I often incorporate that into my training. The way I see it, people go in the meatgrinder and come out the other end with their swole on. So there’s something about this that’s right; I also hate doing the same shit as everyone else so there’s that.
Alright, that’s the most decent introduction this shit is gonna get.
Dang dude. I’ll be watching.
March 03, 2014 - Chest
Just getting acclimated with the weights. Haven’t done Inc. Bench first in a while.
- Incline Bench
Think I’m gonna rest-pause in the future
225x20
245x10
265x10
275x8
275x8
275x8
275x8
75x12
75x10
75x12
- Flat Bench
Gotta check what I wanna do here in terms of rep range, might throw in DBs for a few weeks.
365x10
365x10
- Dips
Video’d this. Can’t figure out how upload from Iphone to Youtube. Fuck that.
bwx30
vest x15
chain x15
2 chains x15
2 chains x13
2 chains x12
2 plates x 30/10/10 rest paused
3 plates x15
3 plates x15
bwx30 // bwx30
bwx20 // bwx15
Thoughts on todays session:
Volume was all over the wall for me. Gonna prioritize some lifts and structure out this better. Dips are out until I get some more chains for the gym. I need to come up with some progression scheme for Inclines because frankly that’s a lift that I loathe, but I haven’t dedicated myself to it much in the past and I wanna really commit to getting those numbers up for a while; also when Inc. goes up, my bench goes up. Hitting Inclines hard also fit my plan of bringing up my shoulders so there’s another reason to keep Inclines first. So either rest-pauses for inclines, 1-2 sets, or 7/5/3 wave loading (although I think wave loading is a bit overly complicated and annoying to do.) So, will cut chest exercises down to 3-4; maybe add something to pump up the tris and keep the rest the way it is.
Weight already up to 221,2. Weighted myself after training, depleted of water and on an empty stomach. Pretty happy! Will keep stuffing myself with kcals and carbs and see what’s what.
March 05, 2013 - Delts and Bis
Today was a tough day, phew.
-
Standing Shoulder Press
225x5
225x5
225x5
225x5
225x5
-
DB Shrugs
90’sx20 4 sets
-
Medium Grip Cable Upright Row
120x12
120x12
100x10
-
Reverse Cable Flies
35x13
35x13
35x13
-
Pinwheel Curl
40x10;
50x10
50x10
50x10
50x10
This exercise goes like this: a set number of reps (I’m going with 10) in every grip position. A set only ends when you go over all the following hand positions: Wide-Medium-Close-Wide-Regular. So it’s 50 reps each set. Goal is to complete all 50 reps for 4 sets. Got only 2 in.
110x 10W-8M-6C-8W-3M
realized I was going too heavy, so switched to a 5lb plate per side. This is a 60lb bb I’m using btw.
70x 10 - 10 - 10 - 10 - 10
70x 10 - 10 - 10 - 10 - 10
- Two arm DB preacher Curls
30’s x15
30’s x15
30’s x15
30’s x15
Although it was painfull as hell, I loved this. Skin splitting pumps and great challenge overall.
[quote]nkklllll wrote:
Dang dude. I’ll be watching.[/quote]
Thanks man, hope you enjoy the log.