Waylander's Journey to 300

Training Training Logs
61

[quote]Blackaggar wrote:
Im going to follow this, reading the waylander x split helped me so much when I first read through it you have no idea. [/quote]

haha, I’m glad you got something out of it man. Hopefully this log will at least be a little informative.

Just got done with chest. One thing I like to do with chest now is do a pressing movement followed by a fly movement, three of each. Pretty much fill it with blood, stretch it out and repeat 3x. I’ve already been down the path of using really heavy weight and didn’t see much growth so I do things this way now. Typically start with Smith incline, and make that my real heavy exercise then hit pec deck until I am just super pumped/exhausted and follow that with HS incline, cable flys, incline DB and finally DB flys.

I really don’t worry too much about the weight on anything other than the smith smith incline…got 365x3 on that today. The other exercises I just make sure I get a really good stretch, that I keep the stress off my delts and get a good contraction.

62

Just got back from the chiro a while ago and we had a little chat about my problems again. He believes he should have my bone structure completely symmetrical in 90 days but that I will never be “normal” so I’ll always have to pay attention to that left side and make sure it does not revert to its messed up ways.

Once the bone structure is symmetrical it is fuckin game time!

Triceps/biceps here in a bit.

EDIT: Oh also picked up some Primatene today from the pharmacy. It’s ephedrine HCL and it makes me feel soooooooooo nice. It’s like an adderall buzz without the anxiety, good workout stim.

63

[quote]waylanderxx wrote:
Hey Apostate, is Karnak a character in the David Gemmell novels? I can’t remember lol, lots of characters to keep up with and I haven’t read those books in quite some time.

Shoulders/Hams today, same pre/peri/post supp dealio.

Shoulders-
DB shoulder press: 120’sx7
DB Seated laterals: 60’sx10,10,10
DB Front raise: 105’sx5
Rear cable fly: 40x 15,15

Hams:
SLDL: 315x16,12
Lying leg curls: 140x8,8,6

Fried after that, just got home.

P.S. School starts tomorrow… NOOOOOOOO!!! :frowning:

[/quote]

From your numbers we seem to be “compatible” in strength. Although I’ve never tried it I really don’t think I could get those 105’s up without some massive body movement and very poor form. I can raise those 80’s and keep fairly decent form however… Very impressive shoulder work dude, I just cut for the hell of it but my long term goal is 300lbs as well. Good luck to you bro.

64

[quote]Rooster1980 wrote:

[quote]waylanderxx wrote:
Hey Apostate, is Karnak a character in the David Gemmell novels? I can’t remember lol, lots of characters to keep up with and I haven’t read those books in quite some time.

Shoulders/Hams today, same pre/peri/post supp dealio.

Shoulders-
DB shoulder press: 120’sx7
DB Seated laterals: 60’sx10,10,10
DB Front raise: 105’sx5
Rear cable fly: 40x 15,15

Hams:
SLDL: 315x16,12
Lying leg curls: 140x8,8,6

Fried after that, just got home.

P.S. School starts tomorrow… NOOOOOOOO!!! :frowning:

[/quote]

From your numbers we seem to be “compatible” in strength. Although I’ve never tried it I really don’t think I could get those 105’s up without some massive body movement and very poor form. I can raise those 80’s and keep fairly decent form however… Very impressive shoulder work dude, I just cut for the hell of it but my long term goal is 300lbs as well. Good luck to you bro. [/quote]

Thanks man, those 105 front raises, were seated too :slight_smile: I don’t do them anymore though, just creates overpowering front delts. More medial and rear delt please!

Been a busy few days on my end, got a promo at work and lots more money to be made! I’ll post up the last 2 days workouts.

ALSO, fucking pissed b/c my gym’s one and only leg press it “out of order for re upholstery” wow, what kind of bullshit is that? LP is like the one thing that lets me circumvent the hip issues and now it’s gonna be outta commission for god knows how long.

65

Hey GayLander

How close to 300 did you get?

66

lol this log is kind of annoying to keep up with, hard to remember everything haha and nothing too exciting going on.

Triceps/Biceps were two days ago, was definitely a good workout gotta love that full arm pump. I also love this ephedrine it gives such a good energy boost.

Thing of note in that workout were CGBP 295x6 and BB curl 195x6. Gym is starting to fill up with all the ‘tards coming back to campus since summer is ending :’( sad times, it’s gonna be packed in a few weeks.

I wanted to hit legs yesterday but the leg press was gone so ended up doing shoulders/hamstrings. Been struggling with that biceps tendonitis that makes the front of the shoulder feel really funky so I didn’t do any pressing just some higher rep raises and such to get some blood in there. The best advice I ever heard for rehabbing an injury is that you actually need to attempt to work the injured area but you need to find a movement that doesn’t hurt it…at all, and I mean at all. If you get no blood in there it will just remain a nagging injury but if you use an exercise that causes pain you will just continue to aggravate it. Overhead pressing hurts but rear/lateral flys and raises don’t, so I did a bunch of those and it already feels better a day later.

Then hit some SLDL/lying ham curls and seated ham curls for hamstrings. I also suggest foam rolling your IT bands every leg workout, part of my hip problems stem from the fact that my IT bands are extremely tight, if I had been foam rolling to begin with the problem would not be as bad. Live and learn.

Gonna run to the pool here in a few then off to hit back.

67

[quote]Ct. Rockula wrote:
Hey GayLander

How close to 300 did you get?[/quote]

Hey Cockula,

made it to 291

lol <3

68

Hit back today, another good session, feeling a little worn out though not been getting enough sleep.

Hit 23 pullups in row first set then something like 18,16 the last two. Hit 380x7 on BB rows and then some other good back stuff but no weight PR’s. I really only care about the BB rows and the pull ups when I’m looking @ weight/rep progression. The rest is to squeeze the muscle and get the pump. I go to failure on every other exercise but I don’t really track them.

Then some single leg calf raises and donzo.

69

[quote]waylanderxx wrote:
lol this log is kind of annoying to keep up with, hard to remember everything haha and nothing too exciting going on.
[/quote]

Don’t quit on us, I’m reading!

I remember you talked about some low back issues you used to have from high school…how are those doing lately?

70

[quote]165StateChamp wrote:

[quote]waylanderxx wrote:
lol this log is kind of annoying to keep up with, hard to remember everything haha and nothing too exciting going on.
[/quote]

Don’t quit on us, I’m reading!

I remember you talked about some low back issues you used to have from high school…how are those doing lately? [/quote]

haha, fine!

I’ve been feeling A LOT better since going to the chiro on a regular basis. I believe the low back issues stemmed from the insanely tight IT bands and now that they are getting loosened up the low back/glutes etc don’t feel so tight and uncomfortable.

However, I don’t squat anymore so obviously that would make the low back feel better as well.

71

Waylander, how exactly do you hit your back ? Your sure is huge and I’ve been trying to bring mine up a bit with some sucess, got any tips ?

Thanks.

72

[quote]DeltaOne wrote:
Waylander, how exactly do you hit your back ? Your sure is huge and I’ve been trying to bring mine up a bit with some sucess, got any tips ?

Thanks.[/quote]

The movements I spend the most time on are pullups, reverse grip pulldowns, BB rows, pendlay rows (torso parallel to the ground, bar to nipple line. Great for upper back.) a pullover movement and deadlift. If you focus on these exercises you’ll build a great back. However, I don’t deadlift on my back day, I do it with legs so I end up hitting back 4x week (2 deadlift days w/ legs and 2 “back” days). That added frequency definitely helps.

All that being said, the biggest area that allowed me to improve was definitely my form. I used to do back like everyone else did, sloppy form. You know, doing pulldowns in a jerking motion, using momentum to bring the bar down and then throwing your chest back up at it lol. Every pulling movement I do now I keep a tight arch in my back and do not move my torso from the upright position. It really hits your back in a whole new way and this is what is allowing me to grow very fast. Yah my weights are lower, but that’s just because I’m not using momentum and other muscle groups to move the weight. I’m hitting exactly what I want to hit.

So, I’d suggest really working on keeping that back arched and the torso tight/upright and ditching all the momentum and instead using just your back. It’s helped me tremendously.

73

Chest and quads yesterday, 365x4 incline smith and pec deck stacked for multiple sets. Sucks because I love pec deck but I can’t add anymore weight :frowning: gay.

Quads were insane, decided to do 200 meters of walking lunges with 95 lbs on my back. Yah…I thought I was going to die. Collapsed at the end of it and about passed out, it was insane haha.

74

[quote]waylanderxx wrote:
Chest and quads yesterday, 365x4 incline smith and pec deck stacked for multiple sets. Sucks because I love pec deck but I can’t add anymore weight :frowning: gay.
[/quote]

Then quit being so damn strong.
Be weak like me. The weight options for me are limitless. I will never say “Aww, the max is 350. Damn.” :smiley:

75

Did you say 195 x 6 for a fucking BB curl?

76

[quote]ADvanced TS wrote:
Did you say 195 x 6 for a fucking BB curl?[/quote]

200x4 today :slight_smile:

205x6 and 225x2 are my best, but I weighed 290 at the time. Should break those PR’s in a few.

77

[quote]Nikki9591 wrote:

[quote]waylanderxx wrote:
Chest and quads yesterday, 365x4 incline smith and pec deck stacked for multiple sets. Sucks because I love pec deck but I can’t add anymore weight :frowning: gay.
[/quote]

Then quit being so damn strong.
Be weak like me. The weight options for me are limitless. I will never say “Aww, the max is 350. Damn.” :D[/quote]

strong? I used to hit 405 on incline barbell! Now I am @ 365 on the fucking smith :cry:

I am weak like you :slight_smile: haha <3

78

Oh, PR’s for todays arm session was 315x6 CGBP (getting strong on these quick!) and the 200x4 BB curl. Nothing else too special. Feeling a little worn out though, sleep’s been shitty. The gym is closed the 12th for staff training so I think I’ll make that my first day off in like 22 weeks? haha, I think I’ve earned it :slight_smile:

79

Hit back today. This ephedrine has me feeling kinda funky. Getting cold sweats and just feel sort of strange, I might have to drop it. Makes me feel good outside the gym but once I start lifting it’s almost too much. I dunno, I’ll have to play with it.

Lifts of note: BB row: 385x6, Pendlay row: 245x8, Pullups: BWx25

80

Dropped the ephedrine and feeling much better! I usually enjoy all stims but that stuff…ewwwww! Arms today, solid session.

Lifts of note: 335x6 CGBP added like 60 lbs for same reps onto this in what like 2 1/2 weeks? Not bad. BB curl 205x4. 3 more reps with that and I’ll break an all time PR!

Time to start packing my stuff up, time to transfer apartments. No fun!