Training Log

Training Training Logs
81

Leg Day:
Squat racks all taken. One guy doing quarter squats, another guy doing shrugs/seizures with 185 and another guy actually deadlifting.

Did a few single-leg leg presses, realized I forgot my headphones, walked back out to the car got them.

Calf raises
3x15 2plates

Good Girls (Hip adduction, i think)
1x15 220

Squat rack opens.

BB Squat:
135 1x10
225 2x5 (left knee feels a little sore, I have previously messed this knee up about 18 months ago)
275 1x5
315 2x2 (second set w/belt, knee is pretty sore at this point and messing up my squats)
365 1x2 (knee hurts, quit from here)

BB RDL:
135 1x10
225 5x5

Calf Raises
3x8 3plates

Seated leg press
2plates 3x30, tried to keep pressure off the knee with limited rom.

Going to take a few weeks off of squats and try and do lightweight volume work on the quads and crush my hamstrings.

Bike 20min

All you can eat sushi in the books for tonight.

Weight was 291.2 this morning, see what it is tomorrow.

82

Yea, gained a shit ton of weight. Woke up after 3 hours of shitty sleep at 295, I am sure It will drop back down a few pounds by tomorrow.

Shoulders:
OHP (actually standing, for the first time in a year or so?)
bar x10
95 x10
135 3x5
155 2x3
185 2x3 (pretty tough but felt good)

Upright row smith machine:
95 x10
135 3x7

Front raises 10lb plates
3x15

Side raises db:
20lbs 3x15

Smith Machine Shrug
225 3x15

Face pulls
3x15

Back flies, pec dec:
2x20, 1x15

Incline walking 10 min.

83

Monday played 3 games of sand volleyball, legs were toast by the third game, need to commit to losing weight. My legs are in relatively decent shape but trying to move ~300lbs around in the sand just doesnā€™t work for an hour+

Back/Bi:
Rack Pulls, just below the knee
bar x 10
135 x10
225 x10
315 3x5
365 3x3

All done without a belt and overhand grip. Some reps were better than others, need to remember to grip the shit out of the bar and pull back into me.

5 pullups in the middle of that too.

Iso pulldown:
2plates 2x10
3plates 3x7

Smith machine deadstop row:
2x12 135, slow and squeezy, feels good.

Comboed those with Snatch grip rows:
2x10 135, never tried these before, hit the back differently
1x5 225

Neutral close grip pulldown:
140 5x10

Hammer curls
35 4x6

Seated incline curls
25 4x7

Standing cable curls, straight bar:
35 4x15

Reverse ez bar curls:
55 2x10

During my last set of curls my quad started cramping, for the first time ever. Called it a day.

84

Took Wednesday off, completely, which was much needed.

292 this morning, i suck at controlling my diet.

Chest/Tri
Planning on benching but a friend was randomly there and he wanted to workout with me, he is a bodybuilding type so I let him control the flow. Doesnā€™t hurt to change things up.

5min stairs

Incline iso press
60lbs 5x10

Seated cable press
12,10,8,6 no idea what weights, went up with every set

Seated pec dec flies
12,10, 8,8,8 (max weight)

Incline BB bench
135 x10
185 x10,8,6,6 (my incline BB sucks, apparently)

Decline Iso press:
100lbs 4x10

Seated Dips:
4x10

Overhead Extension ez bar
2x15, 2x10

Rope pullldown,
2x10

Single arm extension both at 45degree angle and straight down
2x12

Not a huge fan of working out like this but I got a great pump.

Going to play ultimate frisbee tonight.

85

Knee was sore and today was supposed to be leg day, so i skipped squats threw in some DLā€™s then did the rest of my leg workout.

5 min stairs

DL (no belt, overhand the whole time)
135 x10
225 2x5
275 x3
315 x3
365 5x2 (felt pretty good, need to keep working on form and Iā€™ll be pulling 500 soon enough)

5 chins in the middle

Seated Calf raises:
3 plates 5x10

Leg Press
12 plates(total) 3x15

RDL
185 5x6

Quad extensions
3x12

10 min walking

Felt pretty good, knee didnā€™t get too irritated which is priority #1

86

Slightly hungover shoulder day:

Face pulls:
3x20

Standing OHP:
55 x10
95 x10
135 x5
185 5x3

Full grip, not suicide feels a lot better here, donā€™t understand it but I am going to keep doing it.
Think my max would be right around 225, might try it next time.

Wide upright rows (ring fingers on rings, smith machine)
3x10 115

Lateral and Front raises:
3x10 25lb dbs

Landmine Press:
3x10 45, each arm

DB shoulder shrugs:
60 x20
75 x15
110 3x10

Reverse fly:
3x15

87

Back Day:

Planned on doing some heavy rack pulls, a few other light back exercises and some biceps.
Only place to do rack pulls was taken, so I just did deads for the 2nd time in 3 days.

DL:
135 x10
225 2x5 (2nd set supinated)
315 x3
365 x2 (belt)
405 x1 (easy)
455 x1 (easy)
495 x1 (grip almost failed, it was a tough pull but i think i have more in me if I could hold the bar) 40lb PR!

Actually found a bar with knurling today, helped a ton. Super happy with the big PR

Lat pulldowns (single arm)
5x10

Seated Rows (wide neutral grip)
4x10

Straight arm rope pulldowns
5x10

Rope curls
15,12,10

Preacher Ez bar curls
3x7 (25lb plates, each side)

Seated curl machine
4x10

Hammer Db curls
3x8 27.5lbs

15min walking

The DL upped my gym total to 1305, wooooo!

88

On Monday, about an hour after DLing I went and played Ultimate frisbee for about an hour, needless to say I was gassed. Took Tuesday off.

Chest/Tri:
Havenā€™t done flat BB bench in a few weeks so I decided to do that.

Bar x20
135 x10
185 x5
225 x5 (felt heavy, right shoulder not feeling great with the wide grip)
275 x3 (paused, still not quite in the right groove)
315 x2 (Same as 225)
335 x1(Brought ring fingers back to the ring and smashed this, felt great)
355 x1 (Got a spotter but crushed this as well, definitely not a max, think I will go for 375 in a few weeks, taking a 3-4 minutes between heavy sets helps a ton)
315 5x1 (5 paused singles, felt good)

Incline BB:
135 3x10
185 3x5 (all to the chest with a few paused reps)

Decline Iso press:
1 plate x20
2 plates 4x10

Pec dec flies:
3x10 pretty light and slow working on MMC.

Ezbar tricep movements
Hands on the outside portion facing up, 4x12
Hands on the inside pulling overhead 3x10
Hands facing down, on the inside 4x10 (super slow and burny)

Seated Dips:
2 plates 4x10

10 min stairmaster.

Tomorrow is leg day, I might try and squat some hig rep low weight stuff. See if I canā€™t bang out a set or 2 of twenty with 225.

89

So, I didnā€™t do high rep squats, surprise. However, my knee good for the most part today!

Legs:
3min warmup on stairmaster

BS:
bar x10
135 x10
225 x5
315 x2 (belt)
365 x2
385 x2 (first time I have doubled this weight)
405 x2 (Another first time double, it was tough but not too bad)
425 x1 (Weight was in front of me from the start, it was a really shitty lift and grinder. Not enough focus, got it up again though)
315 3x5 (Felt like conditioning, I think this is the most reps I have ever done at 315 or higher in a single workout)

RDL, with dumbells:
I normally do a calf movement after squats just to give my legs a break, they were all taken
55 x10
75 x10
105 3x5

Seated calf raises:
3 45s + 25 3x10

Leg Press:
4plates x20
6plates 3x20 (le burn)

Laying Hamstring curl machine:
140 3x8

More volume than normal, workout fucking wrecked me. Felt great though.

90

Feeling great at the gym these days.

Shoulders
OHP:
Bar x 15
95 x 10
135 x 5
155 x 3
185 x 2
205 x 1 (I think this tied a previous PR)
225 x 1 (almost got stuck but pushed through, 20lb pr)
155 3x5

DB Shrugs:
60 x 15
75 x 15
105 x 10
110 3x8

Machine Side Raises:
110 4x10

One arm high smith row:
10s on each side, 3x10

SSā€™ed with Landmine Shoulder Press:
3x8 70lbs

Front raises Db SSā€™ed with lateral partials:
20lbs 3x10

Face pulls
3x15

BB Shrugs
5x5 275

Reverse flies:
12, 10, 8

10 min incline walking

Also, did 5 chins in the middle of OHP.

91

Update on maxes.
I have hit all of these within the last month or so.

Squat:445
Bench:365
DL:495
OHP:225

Squat should continue to progress as long as my knee stays healthy.
Bench is the slowest grower, but still getting better as my form does.
DLs are just getting reincorporated and there is room for a ton of growth, grip strength is the limiting factor.
OHP is strong for relatively little training, should have a good amount of linear growth still.

I have progressed slower than I wanted due to inconsistency but it is still pretty solid progress overall. Adding significant weight to each lift over the last year+, just need to stop adding weight to myself.

92

Took the weekend off, had a friendā€™s wedding, was rough on eating.
Monday I played a couple hours of ultimate, best conditioning I can think of, felt terrible.

Today:
Exhausted and stressed about an interview tomorrow.

DL:
bar x10
135 x10
225 x5
315 2x3 (reverse/overhand)
365 1x2 (belt)
415 4x1
455 1x1 (grip strength is #1 problem still)

Legs were gassed coming into this getting it off the ground was brutal, hammies and quads are sore.

Smith BB rows, deadstop:
185 3x8

Straightarm pulldowns
3x12

93

Played softball last night.

Chest tri today
All the benches were taken, bro oā€™clock lots of dudes benching 185 with shitty form.

Incline BB:
225 5x5 (first time doing 225 in a long while, got me worn out)

Flat BB:
225 3x10, barely got the last rep, triceps were gassed

Tricep pulldown ezbar hands up,
4x8

Rope pulldowns
3x12

Pec Dec
3x8

Tricep Machine
3x8

5 min warmup, felt like shit the whole workout, hope i am not getting sick.

94

Had a long, heavy drinking/smoking weekend away.

Finally got back at it today.

Legs:
BS
bar x 10
135 x 5
225 2 x 5
275 x3 (everything feels shitty)
315 x3 (belt)
365 5x2 (started getting back into it in the last half of these but overall still pretty mediocre)

Calf raises:
A shit ton, calf started cramping

Leg Press
6 plates x12
8 plates (16 total) 3x10

RDL:
135 x 10
225 x 5
275 4x5 (these were brutal on everything)

Went home, tomorrow will be better.

95

I swear this should be painted above every gym exit.

1 Like
96

So, yesterday may have been better (took a day off) but today wasnā€™t great.

Chest/tri

Bench:
Bar x10
135 2x10, felt stiff after the first set so did another
225 x5 (unracking it felt oddly hard)
275 x2
315 x2
275 2x5 (had planned on doing 5x5 here but every rep was miserably slow, quit after 2 sets)
295 x1 (planned on working up until at least 335, but 295 felt like shit so I quit while I wasnā€™t too far behind)

Incline Iso press
2plates per side 3x12

Decline Iso press
1.5 plates per side 3x15

Seated Dip
190lbs total
3x12

Face pulls
50lbs 3x15
supersetted with
tricep pulldowns
3x10

Tricep machine extension thingy
3x10

Seated Chest flies
4x8

Went and hit a few golf balls and putted for a minute just to get outside on such a nice day.

Need to eat better and stop going on 3 day benders and hopefully my lifting will improve.

97

Back day, was planning on deadlifting but couldnā€™t get up for it, so i said f it and just did a shitty easy back routine but I enjoyed. I think that is why i never stick with programs for very long, i hate being forced to do a workout that i donā€™t want to and i hate being forced into a workout that limits me.

Anyway just did 2 kinds of lat pulldowns, one wide bar one with single handles.
DB bench row
100lbs 4x7

BB row
185 3x8

Hammer curls, rope curls, machine curls, ezbar curls and 10min treadmill.

Pretty weak workout but i felt good about it. As long as i keep making it into the gym i am not too worried. See how i feel about shoulders tomorrow.

98

Shoulders
7 min walking to warm up.

Upright smith row: rotated between narrow and wide grips
3x10 95lbs (narrow)
2x10 95lbs (wide)

OHP:
95 x 10
135 x10
185 x3
155 3x5 (push pressed the last rep)

Face pulls:
50lbs 3x12

DB Shrugs
60 x20
75 x15
105 3x10

Seated machine lateral raises:
3x10 110

Landmine press:
70lbs + bar 3x8, each arm

DB front raise:
20lbs x 10
27.5 3x8

7 min bike ride to cool down.

I am pretty sure that was all of the lifts, feel like i am forgetting something and am almost positive at least a few are out of order. Whatever, solid workout.

99

Legs decided to mix it up.

5 min walking to warm up

FS:
bar x10
135 x5
225 x5 (grooving these, love them)
275 x3
315 x2
335 x1
365 x1
385 x0 (not really close, didnā€™t take long enough break but I am not sure that wouldā€™ve mattered)

Instead of taking the weights off putting the bar back up and doing back off sets I just did RDLs.

I feel super weird today, I have energy but my head is in a cloud, i donā€™t feel sick just off.

RDL:
135 x10
225 x5
275 5x5 (these crush me but feel great, love them)

Seated calf raises
3 plates, paused reps 3x15

Hack squat machine, facing forward
2plates each side 3x10

Felt like that was enough, legs got a solid pump. Chest tomorrow.

1 Like
100

Very nice. I know what you mean about a clouded head, makes it hard to do much well.