Vires et Honestas

Training Training Logs
1

Training for me started when I was 15, so about 5 years ago. In middle school i was 5’5 and 155lbs of fat. In freshman year I ran across Ross Training, and using those methods I was able to get down to 125lbs. I was about 5’9 at the time.

For two years I trained mostly for boxing, as I trained at a gym and wanted to compete as an amateur. That never happened though, and I eventually left that gym (due to a number of reasons). This was around the end of sophomore year in high school, I was about 5’11 and 145lbs.

During this time I didn’t have a lot of equipment. I had about 130lbs of free weights, a barbell (pipe form home depot), 2 dumbbell handles, a chin-up bar, and a homemade TRX type apparatus. I never truly bulked, but I did get myself to about 200lbs by the middle of senior year in high school. My training went through modded versions of WS4SB, and then later a body part split (sort of, I didn’t have the equip to train legs…)

I just joined a gym in July, and I’ve never looked back!

Currently I’m training for powerlifting. I want to compete sometime soon, after I hit the numbers I want to first.

Age: 18 (I’ll be 19 in February)
5’11.5
215lbs

Tl;dr: Hi, my name is Steve, and I have a shitty squat, bench and deadlift.

2

Here is a picture of me at 125. Goddamn manorexia

3


Here’s a recent pic of me, a month ago or so

4

A recent (small) arm pic. I am hoping to get them to 17.5 in by this time next year, they are 16.5 in cold right now

5

Today’s training

Squat
45 x 5 x 3
95 x 3 x 2
135 x 3
155 x 3
185 x 2
205 x 1
225 x 1
245 x 1
265 x 3
265 x 2 x 2
265 x 1

Yes I understand… My squat sucks.

Deadlift
135 x 3 x 2
225 x 3
315 x 3
365 x 1
405 x 1
455 x 2 PR

Second rep was a GRINDER. I was happy to get a PR, pulling felt very slow today.

Pause Squats
135 x 2
225 x 3 x 3

Form was much better than last time. I cut the sets because I wasn’t feeling too strong.

45 Degree Hypers
BW x 5
BW + 55lbs x 20 x 2

Leg Extension
4 x 15

Leg Curl
4 x 8

Pull-Down Abs
4 Sets

6

Restoration Work

Mobility

Banded Hip Thrusts - Light band x 5 mins
Leg Curls - Light band x 100
Hanging Leg Raises - 4 x 10

7

Very long overdue log update…

So my bench started regressing, and I was feeling weak, so I decided I was going to deload. Unfortunately I got into a car accident on Tuesday, which brought a lot of stress. I said fuck it and took a page out of Max-OT and decided to just take the whole damn week off. It got hard sitting around doing nothing after a few days but it felt nice not to have to worry about training.

I decided to only do 1 top set for each movement for this first training week.

Squat
45 x 5 x 3
95 x 3 x 2
135 x 3
155 x 3
185 x 3
205 x 1
225 x 1
245 x 1
265 x 3 Tie PR

Form was a bit off… But it’ll come back

Deadlift
135 x 3 x 2
225 x 3
315 x 3
365 x 2
405 x 1
455 x 2 Tie PR

This felt much easier than last time!

Pause Squat
135 x 2
225 x 4

+1 rep, ugly as fuck though lol

45 Degree Hypers
BW x 5
BW + 25 x 5
BW + 60 x 20

Leg Ext
1 x 15

Leg Curl
1 x drop set

Underhand Lat Pull-Downs
3 x 8

Everything felt great!

8

Bench
45 x 20
45 x 5 x 7
wasn’t feeling too warms so I did a lot of extra sets
95 x 3 x 2
135 x 3
155 x 3
185 x 3
205 x 3
225 x 3 x 10

So since my bench isn’t moving I decided to run Waterbury’s 10 x 3 for a few weeks. This was a lot harder than I thought it would be!

Incline DB
85 x 2

I went too heavy… I thought I would be able to get more reps but the 10 x 3 wore me out

Flat DB
100 x 4

Rolling Triceps Extensions
30 x 8
45 x 8 x 8 w/ 20 seconds rest between sets

3 Angle Cable Flyes
1 set

1 Arm Machine Flyes
2 x 10

Rope Pushdowns
4 x 15, 1 second squeeze

Cut down some volume and replace some bigger movements with smaller ones. Feels good!

9

Back

Meadows Rows, first time doing these
Bar x 5 x 2
1p x 5
1p + 25 x 5
2p x 10

Felt pretty good but I need to play around with them more

Deadstop DB Rows
55 x 5
85 x 5
110 x 20

Chins
BW x 3
BW + 45 x 3 x 3

Wide Neutral Grip Lat Pulldowns
2 x 8

Seated Cable Row
1 x 8

DB Shrugs with a 3 second contraction
60 x 5
90 x 5
130 x 15

Double Overhand Fat Bar Rack Pulls, just above the knee

135 x 5
185 x 3
225 x 2
Drop set
205 x 2
185 x 3
135 x max hold x 5

holy crap… my grip sucks

10

Trained shoulders/bi’s on friday. Sat/Sun off as I have a chemistry midterm tomorrow! Wish me luck!

DB Press
20 x 10 x 3
40 x 5
60 x 3
70 x 3

  • a lot of reps… I’m going to blame this one on sore front delts.

Lateral Raise
20 x 5
25 x 20

Lateral Raise Machine
2 x 10
1 x 15

Pinwheel Curls
30 x 5
40 x 3
45 x 12

EZ Preacher Curls (assuming the bar weighs 20)
Bar x 8
40 x 5
70 x 8

Barbell Curls w/ 3 seconds negative
45 x 5
65 x 3
95 x 8
too heavy here

Will be going back to my normal volume tomorrow!

11

Unfortunately had to take yesterday off. I really hate frequent rest days! I respond VERY well to high frequency and all these rest days are screwing my shit up.

I didn’t sleep last night… I did score a 2 1/2 hour nap in my car between classes. I only ate two meals, sufficient to say my workout was going to suffer and I knew it. I didn’t want to take more res thtough, so I thought I’d do a bit low volume low intensity work, and hope I’ll improve next week.

Squat
45 x 5 x 3
95 x 3 x 2
135 x 2
155 x 3
185 x 2
205 x 1
225 x 1
245 x 1
265 x 3 tie PR

BAR SPEED SUCKED. Sticking point was obvious as hell (out of the hole). Not bad for feeling like shit lol. Form was decent, too much dive bombing though.

Deadlift
135 x 3 x 2
225 x 3
315 x 2
365 x 1
405 x 1
455 x 1

Bar speed SUCKED. Sticking point was super prominent. Called it there.

45 Degree Hypers
Bw x 60

This was one set… holy fucking pump/burn

Leg Ext
1 x 50 rest paused

I was able to get to around ~20 before I had to rest. This murdered my quads

Leg Curl
1 x 50 rest paused

I also dropped the weight on this one as needed. Calves started going crazy

Alt DB Curls
35 x 30 each

Just ate some food, finally! NO MORE SHITTY WORKOUTS. I REALLY need to get my diet and sleep in check. You don’t get strong without recovery

12

Yesterday

Bench
45 x 20
45 x 5 x 4
95 x 3 x 2
135 x 3
155 x 3
185 x 3
205 x 2
225 x 1
230 x 3 x 10
185 x 10

Felt easier than 225 last week! I decided what the hell so I repped out with 185 but my triceps were already done by then lol

Band Triceps Extension
8 x 50

I used a light band and monster mini for a few sets, then just the light band
these were done inbetween studying physics problems… 400 total reps

That’s it! I have a physics midterm today so the plan was just to get my main lift done then get out.

13

3 Hours of sleep… 2 meals lol. Midterm week sucks ass!

Back

So once a month I kind of like to just do a shit load of volume on the lat pull down. Today’s workout broke down like this…

HS High Row
1pps x 15 x 3
2pps x 10 x 3
3pps x 8 x 3
2pps x 20

Seated Cable Row
15 sets of 8
Different handle every 2 sets

Lat-Pull Downs
15 sets of 8
Different handle every 2 sets

Then I tried to do db shrugs but my tri’s cramped… lol

14

You don’t even lift weights, TUBBY!

15

[quote]ashylarryku wrote:
You don’t even lift weights, TUBBY![/quote]

That is truth.

16

haha random.

17

I’M ARRIVING

18

STAIVE!!!