Trying to Look Like a SuperHero

Training Training Logs
101

March-19th
ARMS

Shoulder Warm Up: Same as Usual

Decline Close Grip Bench: 135x10 5 Second Slow Descent, Explode; 185x6; (190x4-5) x 4; 135x8 5 Second Slow Descent, Explode

E-Z Bar Curls: (75lbs x 6-8) x 4

BB Straight Bar Curls: (65lbs x 10) x 3

Decline DB SkullCrushers: (27.5lbs x 10) x 5

Seated 40’ Incline Curls: (32.5lbs x 12-14) x 3 ; 22.5lbs x 20

Straight Bar Pushdowns: 35lbs x 15 ; 42.5lbs x 12 ; 50lbs x 10 ; 57.5lbs x 8 DropSET 25lbs x fail

Hammer Curls: (35lbs x 12-14) x 3 3 second slow descent

Going to start logging my diet again here goes

Lunch 12:30
-2 pieces of fried catfish
-tomatoes/onion/green peppers raw salad
-4 ribs
-Ham/Egg Crumbles

PostWO 5:30ish
-150 calories of milk
-2 scoops of 30g Whey

Dinner 6:45ish
-2 servings of white rice
-7 slices of roast beef
-tomatoes/green peppers/onion raw salad
-Ham/Egg crumbles

102

March-20 Dynamic Day

6 sets of 6 reps at 1 minute rest intervals

Front Squat: 125lbs

Deadlift: 225lbs

Push Press: 115lbs

Bench Press: 155lbs SS w/ rear delt raises

Wide Grip Pull-ups SS w/ Dips 12 reps for 4 sets

4 sets of weighted decline crunches

Lunch(12:30): 1 fish filet, 1 tuna fish sandwich, 1 serving of beef stir fry, 1 serving of string beans, ham and egg crumbles

PostWO: 20g Protein Bar, 60g of whey with 150 calories of 1% milk

Dinner(7:00): 8 slices of pork loin, 2 pieces of chicken (thigh, leg), 2 servings of white rice, 1 serving of string beans and 1 roast beef sandwich

103

March-22 Chest

Shoulder Warm Up: (Same as Prior Post)

DB Incline 30’ Press: 40lbs x 12 5 second down, pause at bottom; (85lbs x 5-6) x 4; 90lbs x 4 SS w/ rear delt flyes after every set

DB Incline Flyes: (40lbs x 12) x 5; 40lbs x 12 5 second down, pause at bottom

BB Chest Press: (140lbs x 8) x 5 Chest was exhausted, need to take more of a rest before starting next time

Face Pulls: 40lbs x 15; (50lbs x 12) x 2; DropSet 25lbs x fail

Weighted Dips w/Forward Lean: (BW+45lbs x 6-8) x 3

HStrength Incline Press: (65lbs x 8-10) x 3

1 Chest Circuit Set of 40lbs going from 50’ to 30’ to 0’

Decline Weighted Crunches: 4 sets Keep tension on abs the whole time, didn’t go all the way up

Lunch(12:30)
2 pieces of veal parmigiana cutlet
2 filets of tilapia
2 servings of spinach
Ham and Egg Crumbles

POSTWO
60g Whey
250 Calories of Choc Milk

Dinner(6:45)
1 serving of spinach rice
2 90calorie NatureValley Bars
2 Beef Meatballs
2 PorkChops
Ham and Egg Crumbles

104

March 23rd - Legs

Front Squat: Bar(WU)x5; 95lbs(WU)x5; 135lbsx5; 155lbsx5; 175lbsx5; 185lbsx2; 185lbsx1; 145lbsx6

Back Squat: (165lbs x 8) x 5

DB RDL’s: (85lbs x 8) x 5

DB GOBLET SQUATS: 70s x 10 AS LOW AS POSSIBLE

Decline Weighted Crunches: 5 sets

Lunch(12:30)
2 servings of Beef Stew
1 servings of Collard Greens
1 Tuna Fish Sandwich
2 Beef Meatballs
Ham and Egg Crumbles

PostWO
60 Grams of Whey
250 Calories of Chocolate Milk

Dinner(7:00)
1 Steak
1 PorkChop
2 Servings of White rice
1 Serving of Collard greens
Ham and Egg Crumbles

105

March 24th - Back

DB 40’ Supported Rows: (45 x 10-12) x 5

Weighted Wide Grip PullUps: (BW+45lbs x 5) x 3 ; (BW+55lbs x 4) x 2 ; Neutral Grip: BW+65lbs x 5

BB Bent Over Rows: (185 x 8) x 2 ; (190 x 8) x 2 ; 195 x 6

Rack Pulls (1 inch under knee): 225 x 8; 275 x 8; 315 x 8; 365 x 8

T-Bar Row w/Close Grip attachment: 2plates x 12, 2plates + 25lbs x 10, 3plates x 10, 3plates + 25lbs x 8, 4plates x 8 (straps on last set)

Wide Reverse Seated Scapula Pulldown: 115 x 12, 130 x 10, 145 x 8

HS Machine Row: 2plates x 12 , 2plates +25lbs x 10 , 3plates x 10, 3 plates + 35lbs x 8 (last set done with one arm at a time)

Hanging Leg Raises: 3 sets

Decline Weighted Crunches: 3 sets

Notes: Going to start taking pictures again of what I eat, because I can’t remember haha but I have been eating a lot so far I’ve gained about a 1lb in two weeks so I have been happy with that. Still have 4 pack of abs when I wake up in the morning, but by dinner its more of a two pack. Its probably due to the volume I am eating, and the Intermittent Fasting of packing in the food in a short window…Hoping for keeping body fat as low as I can while putting on 10-15lbs.

106

March 26th - Shoulders

Shoulder Warm Up: Usual Pull Up Routine

DB 70’ Shoulder Press: 40x10 5second slow down, and pause; (75lbs x 3-5) x 4; 60 x 10 SS each set with read delt raises with 10lbs
Notes: Struggled with the 75lbs more than usual

Barbell Military Press: (90lbs x 10) x 5

Lateral Raises: (25lbs x 24-20) x 5

Face Pulls: 30 x 15; 35 x 15; 42.5 x 12 dropset 20 x Fail

Arnold Presses: 30lbs x 10; 35lbs x 10; 40lbs x 10

Rear Delt SS Strict Side Lateral raises: (12.5lbs x 10) x 3

107

March 27 - Arms

Shoulder Warm Up: Pull-Up routine

Decline Close Grip Bench: 135x12 ; 185x6 ; (190x5) x 4 ; 135x6 5 second descent

EZ-Bar Curl: (75lbs x 7-8) x 4 ; 85lbs x 4

Regular-Grip Barbell Curl: (65lbs x 10) x 3

DB Decline SkullCrushers: (30lbs x 8-10) x 5

DB 40’ Incline Curls: (35lbs x 10-14) x 3 ; 22.5lbs x 24

Straight Bar Pushdowns: 30lbs x 15, 35lbs x 15, 42.5lbs x 12, 50lbs x 8, 57.5lbs x 6

Hammer Curls: (35lbs x 10-14) x 3 3 second slow descent

Regular Curls: (20lbs x 20) x 2

108

March-29th Chest

Shoulder Warm Up: As Per Usual

BB Flat Press: 135x12 ; 185x5 (EASY) ; (195x5) x 2 ; 205 x 3 ; 215x2 ; 185x5 Flat has never felt so strong, and fluid. I am seriously thinking that I haven’t properly been recovering. Too much volume, as I toke off from my Friday workout as I was feeling burnt out. Something that I am contemplating to change, when changing workout routines next week

Incline BB Press: 135x10 ; (155x7-8) x 4

Incline 30’ Flyes: (45lbs x 10) x 3 ; 50lbs x 7

Weighted Dips: (50lbs x 5-7) x 3; Unweight Last Set x 12; SS w/ Rear Delt Flyes 15lbs

Face Pulls off Lat Pull-down Station: 40x15; (55x12) x 2

HS Incline Machine: (65lbs x 8-10) x 3

Pec Dec: 3 sets really focusing on the squeeze

AB WORK: Ab Wheel + Crunches

109

March 30- LEGS

Front Squat: 135x5, 155x5, 165x5, 175x3, 175x3, 135x5 ** Struggled to stay upright and tight, my shoulder shelf kept collapsing. This lift has always been my Achilles heel and starting next week with CT’s power look program hopefully it will become a strength. I have always had a bum knee, and hoping that this lift will strengthen the ligaments/tendons and muscles surrounding the knee**

Back Squat: (175x8) x 5 **Zero hip flexor pain, its been a long time since I have been able to squat deep, with zero pain. Pushed through it, still some residual back tightness but I guess that is to be expected after hurting my lower back. Going to continue to get stronger, and recover

DB Rear Deadlifts: (80lbs x 8) x 5

Decline Ab Crunches: 5 sets

110

March-31st Back

DB 40’ Bench Supported Rows: (35x12) x 2 ; (45x10)x 2 ; 50x10

Weighted Wide Grip Pull Ups: (50lbsx5) x 3 ; (60lbsx4) x 1 ; 70lbsx5 Last set was done with Neutral Grip

T-Bar Rows: 2 platesX12, 3 platesX10, 3 plates +25lbsX10, 4 platesX8, 4 plates +25lbs x 6

Pendlay Rows: 185lbsX8; 195lbsX8; 205lbsx8; 215lbsx6 Legs started to actually give out, and some lower back tightness but to be expected

Reverse Seated Pulldowns w/wide attachment: 115X12; 130X12; 145X10

DB ROWS w/o Straps: 60x15 ; 70x12 ; 80x8 More to work my grip than anything else, I usually can go to 110s with straps

HS Pulldown Row Machine: 1 plate x 15; 2 plates x 8

HS Back Row Machine: 3 plates x 8; 3 plates +35lbs x 8 With straps

3 sets of weighted hanging leg raises

111

April 1st - Shoulders

Shoulder Warm Up

DB shoulder press 70’: 40 x 12 5 second slow down, paused and explode; (75x5-3) x 2 ; (65 x 8) x 3 SS w/ rear delt flyes
No pressing strength for shoulders, felt like I was in store for a lousy workout…I was right

BB Military Press: (100lbs x 8) x 5 1 minute rest Trying to simulate what I will be doing for BBB

DB Lateral Raises: (27.5lbs x 8) x 4 Done one arm at a time; 20lbs x 12 Done simultaneously with both arms

Arnold Press: (42.5lbs x 8) x 3

Face Pulls: 40lbs x 15; (55lbsx12) x 2

Shoulder Press Machine: 3 just messing around sets; shoulders were spent

AB WHEEL: 3 sets SS with hanging leg raises

70lbs kettleball suitcase carry (4 sets) to walk on grip and obliques Probably the only good thing I did today

112

So I have finally decided, starting next week I will embark on my journey towards strength with Sheiko#29…I have all my spreadsheets ready to go, hoping to have some great gains on this program. Don’t know if many people read this log, but just feel it is time for a change. Have been following my routine for quite a while, think it is time to get back to my old strength numbers as I feel weak…Stay tuned toward my progress.

113

March - 2nd Arms

Pull Up Shoulder Warm Up Routine

Decline Close Grip Bench: 135x12 ; 185x6 ; (195x5) x 2 ; 205x4 ; 185x6

Hammer Curls: 3 second eccentric lower (35x16) x 2; 40x14 ; 20xfail (Drop Set)

Decline DB SkullCrushers: (30lbs x 8-10) x 5

40’ Decline Curls: (30x16) x 3 ; 20 x fail

Rope Pushdowns: 4 sets

Concentration Curls: 25x12 ; 30x10 ; 35x8 ; 40x6

80lb Kettleball Suitcase Carries x 2

Hanging Leg Raises/Sideswippers: 3 sets

114

Hey just read your log- good progress!
Its insane the amount of chicken/protein you were eating i would have gotten sick of it haha
Just curious, what part of Korea are you stationed in? Im stationed in Yongsan/Seoul

115

[quote]Markuz93 wrote:
Hey just read your log- good progress!
Its insane the amount of chicken/protein you were eating i would have gotten sick of it haha
Just curious, what part of Korea are you stationed in? Im stationed in Yongsan/Seoul[/quote]

I was seriously eating at one point 8 grilled chicken breast a day, it was a struggle. Now that I have changed my training towards gearing it for more strength I have tried to eat more beef.

That’s cool man! I haven’t meet to many people on here that are stationed in the PACAF area. I am stationed here at Osan, my first base, and I’ve grown to like it here.

116

First Day of Sheiko (April 6th)

Squat: 5 x 1 125lbs ; 4 x 2 150lbs ; 3 x 2 175lbs ; 2 x 5 200lbs

Bench Press: 5 x 1 120lbs ; 4 x 1 145lbs ; 3 x 2 165lbs ; 3 x 6 185lbs

Incline DB Fly: 10 x 5 40lbs

Squat: 5 x 1 125lbs ; 5 x 1 150lbs ; 4 x 5 175lbs

Wide Grip PullUps: BW till 50 reps

Ab Wheel: 10 x 3

** Reps x Sets X Weight**

First Day wasn’t too bad, it definitely was a long journey as there are only 4 squat racks in my gym and its always a pain to get one. Overall I think it was a good day, hit proper depth (if not lower) on all my squats; and paused all my reps on my bench. I am looking forward to seeing what my results are, as I have been working out for over 4 years (consistently) but have really only ever wanted size. Going to make a full commitment to strength for the next few months and see where that takes me.

117

April 8th

Deadlift: 4reps x 1set 195lbs ; 4 x 1 235lbs ; 3 x 2 270lbs ; 3 x 5 315lbs

Bench Press: 6 x 1 115lbs ; 5 x 1 135lbs ; 4 x 2 160lbs ; 3 x 2 170lbs ; 2 x 2 180lbs ; 3 x 2 170lbs ; 4 x 1 160lbs ; 6 x 1 150lbs ; 8 x 1 135lbs ; 10 x 1 115lbs (SS my ramping down sets with rear delt flyes) (SS my ramping up sets with lateral raises)

Incline Dumbell Fly at 40’: (40lbs x 10) x 5sets

Deadlift up to Knees: 4 X 1 195LBS ; 4 X 1 235LBS ; 4 X 5 270LBS

Good Morning (standing): 5reps x 5sets

Ab Wheel: 10 reps x 3sets

I ended up doing explosive pullups, after my first deadlift sets. I would stick to 5 extra strict with as much explosion as possible from a not complete dead hang to ensure my lats were being activated versus my biceps. All in all not a terrible workout, I ended up doing this all without straps which is a huge deal for me as I haven’t lifted without straps in some time. I am hoping to increase my grip strength while following this routine as well. Other than that my only problem was I forgot the second bout of deadlifts were to the knee, I ended up just doing full regular deadlifts again. I also kept the good morning weight sort of low; my lower back is still recovering from an injury about 4 months ago so I really want to work it out with the right weight. Other than that brutal workout on my hands, but liking it. Almost 2 hours and 35 minutes in the gym though, trying to figure out ways to cut it down but its a WHOLE lot of volume.

118

So I know I have been MIA from the forums for awhile, but it was due to a lack of computer access at my workspace/on base. For all those that are still reading this…I have not stopped lifting if anything, I have revamped and started over again.

During my hiatus from T-Nation, I did a cycle of Sheiko, as well as using a variant of starting strength(currently still using). I went back to basics going from my 5-6x a week training to dialing it back to 3-4x times. I really put a heavy emphasis on getting back to just training for strength. I stopped pussyfooting around, and came to conclusion that I was weak and needed to go back to basics. I must say I loved Sheiko, what I didn’t love was spending two and half hours at the gym (especially on base where there is only one gym). That being said, it really honed my technique down, and slapped me in the face. I would definitely recommend it, even to those that are elite or even super strong.

I then switched over to a really basic routine, simple strength. I am in love with this routine, I have made a few changes but the premise is essentially the same. I squat and bench 3 times a week and deadlift 2 with a the third day being a heavy row.

SO: Monday: Squat , Bench , and Deadlift Wednesday: Squat, Bench, and BentOverRow Friday: Squat, Bench, and Deadlift…Abs trained every day with ab wheel and cable crunches

I superset Squats with Wide Grip BW pullups, Bench with some curls, and Deadlift/Row with lateral/rear delt raises.

My numbers have rocketed: Bench was stagnant at like 205 up to 250(Powerlifting style, pause on chest) Deadlift was 365 up to 460(straps though) and Squat was 225 to 315 (low bar). I have gained 5 lbs in the process. Simply by eating more, upping my protein shakes, and monitoring the mirror.

I will start logging my workouts again, for those still interested. The one thing I’d like people to take away from this, is this: KISS. Keep It Simple Stupid, I used to think size came from frequency, and volume. I can attest that the big 3 are referred to as staples for a reason. Intensity in my opinion, is the true common denominator to muscle and strength gains.

119

Welcome back.

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120

[quote]theBird wrote:
Welcome back.

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Thanks man!

appreciate you following :slight_smile: