Pic of GF?
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Bird: haha Not a chance 
Back and Arms: 12/17/11
Neutral Grip Pulldown: Ugh, effed these up again
175x4
195x4
215x4
Wide Grip Pulldowns:
140x6
160x6
180x7
DB Deadstop Rows: Going to be at my big gym for 6 weeks, but maxed out the uni’s DB’s
100’sx8
110’sx8
120’sx10
Cable Wide Grip Row: Got ballsy
120x10
135x10
150x8
PJR’s:
60x6
70x6
80x8
Pushdowns: Had to use different attachment, brought my shoulders into it somehow. lulz
120x10
130x10
140x10
Bilateral Hammer Curls: Took Jskrabc’s advice, MUCH better contraction in my bi’s
30’sx6
40’sx6
50’sx7
Alt Curls: Used a more ‘constant tension’ style on these, lower weight, more of a pump
20’sx10
30’sx10
25’sx14
Good workout. Was my last one at my college gym for awhile, because I have a 6 week break. Will now being doing two-a-days, with my HFS work early with my new home power rack, and then iso work at my gym here back home.
My new home gym is pretty sweet. Has a pulldown stations and some random, cheap specialty bars. lol. Only issue is some of the weights are in KG’s, so like 2 of my big plates are 45 lbs, and the other 2 are 44’s. lol. so weights in my log may be kind of funky. lol
[quote]Spidey22 wrote:
Bird: haha Not a chance
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Come on buddy. Im sure you have a pic of her on your phone. She wont mind.
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Bird: Sorry bro. She creeps on my log sometimes, she’d be horrified if she saw a pic of herself on here. Plus, I like keeping her all too myself. I’m selfish like that.
Was an ‘off day’ today. I’m back home, so I used my homemade sled for the first time in a long time. It’s just an old tire, with wood attached, and 2 chains in it. I clipped the chains onto a weight belt, and basically did both forward and backwards sprints with it, adding a 44/45 lb plate every 2 rounds. So started with an extra 45 lbs in the sled, and by the 7th or 8th sprint had 178 lbs extra in it. I did this on the sidewalk, their’s a ‘rough’ patch on it, that basically mid way through the sprint (the distance each round was roughly 100m), it would nearly come to a compete stop, so you could never ‘lighten up’. Anyways, got a killer burn in my legs, so I guess I’ll find out soon if this eccentric-less training is worth the hype.
Tomorrow I start my two-a-days. Hope they go well. Probably going too add in a few extra cals. Make these next 6 weeks really killer, try to put on a few solid pounds before spring semester.
First day of two-a-days!!!
HFS Day 3, Chest: 12/19/11
Early Session: HFS
Flat Bench: Went up easy
175x2,2,2
Back Squats: Felt solid
205x2,2,2
Seated OHP: So my new home bench has less incline settings, so this one’s like 90 degrees, as opposed to like 80 degrees. Ill probably just put a small piece of wood to make it less steep. ANywho, made it tougher then usual
135x2,2,2
First session was good, very solid, everything was pretty smooth
Late Session: Chest
Flat DB Press: Adjustable benches were taken 
wanted to do incline
75’sx 7+3+3 =13!
HS Incline and Decline Press: Tried both these out, but gave up on both. I’m just too lanky for machines it seems; Incline I feel strictly in my delts, and arms are so long Decline feels like triceps lockouts. lol. Did a few sets of each, but nothing nuts
Fly Machine: Felt good, nice stretch at the bottom of each rep
90x10
110x10
130x10
Face Pulls: 3 sets of 15-20 reps. forgot the weights
Gym was super packed today, because I got their later then usual. Will probably add something like Paused Bench or something and take out the machine work. Figured I’d add in an extra exercise on the two-a-days, seeing as the HFS doesnt interfere with anything. Just before, cramming ALL that stuff in one session was a lot.
How many hours between each session? What did you eat in between? Did you have a little sleep?
Dear Miss Spidey,
Please let your bf post a pic of you on his training log.
Love
Birdy
XOXOXO
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[quote]theBird wrote:
How many hours between each session? What did you eat in between? Did you have a little sleep?
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Umm, 3-6 hrs between sessions. HFS work, if done properly, shouldn’t interfere with the main workout, so I don’t sweat how much times in between. I ate the same thing I eat every day, just for the HFS session I sip a shake consisting of 25g whey and 30g of carbs from Gatorade. And I get about 9 hrs of sleep every night, so no need for naps
HFS Day 4, Legs: 12/20/11
Early Session:
Flat Bench: These felt pretty darn good
175x2,2,2
Back Squat: Tried out my new Olympic shoes, felt MUCH better squatting
205x2,2,2
Seated OHP: This seems to be the only lift effected from the change of scenery lol. Just not as smooth
135x2,2,2
Later Session:
Sumo Leg Press: This gyms Leg Press, when taking a sumo stance, REALLY limits ROM, so while these hit the hammies, not as effectively as I’d like
4ppsx6
5ppsx6
6ppsx8 <— felt like partials, felt like a cheater. lol
Close stance, feet high on pad Leg Press: THESE hit my hams WAYYYY better. Will change these out
3ppsx20
Leg Extensions: These kill
140x 25+20+10+10+10+9+8+8
Abs x 100 reps of different exercises (swiss ball crunches, ab rollouts, and hanging leg raises)
Didn’t add any extra exercises for Legs, felt the added sled work on my ‘off’ days would be enough of an increase in volume. I benefited from the double sessions today, felt MUCH fresher for my non-HFS lifts then usual.
This ends my first 6-week cycle of HFS. I haven’t tested my maxes on the main lifts, but I can dominate weights I once struggled with, and secondary lifts like Dumbbell presses and Front Squats have gone up a great deal as well. Also, I’ve gained about 6-7lbs since starting it, with pant fitting less tightly, and my abs becoming more defined (that’s based on personal opinion, as well as friends and family). Overall, I’m super happy with the results, and plan on riding these gains to goals of 225 seated OHP, 315 flat bench, and 405 back squat by 2013.
Haven’t trained yet, but been thinking, and because I’ve split my sessions up, I’ll be tweaking the order of things slightly. Just to ‘even’ out the workouts. I’ll be moving triceps to after Chest and/or shoulder day, so the split looks like this now
Day 1:HFS + Shoulders and Tri’s
Day 2:HFS + Legs and Core
Day 3:Back and Biceps ← taking tri’s out lets me get in and get out quicker here
OFF
Day 5:HFS + Chest and Tri’s
Day 6:HFS + Legs and Core
Day 7:Back and Bi’s
OFF
This is a little more ‘economical’ volume wise, so now I’m working 2 body parts a day, as opposed to 1 on chest and shoulers, and three with Back, Tris, and Bis. This is possible with two-a-days, as I won’t be in the gym an 1.5 each time, so it’s a good move there. Also, it’ll give me a day to focus more on tri’s (weak point), being able to press without a fatigued back, and won’t really take away from shoulders, as it’s a naturally dominant BP for me.
Also, considering adding in DL’s to HFS work, but don’t know if 4 movements will be too much. Also, the gym I go back to at my university is shitty when it comes to DL’ing, demanding the weight be lower especially slow, and only has those awkward hex plates… so idk if it’s even worth it. Plus, DL has always been a strong point of mine (I’m REALLY long armed), as I’ve pulled 405 before, which was roughly 2x BW, without much effort, yet squats and pressing are super difficult for me. So maybe time dedicated to what I suck at would me more worthwhile… Open to any comments/suggestions/critiques.
Back and Biceps: 12/21/11
Underhand Cable Rows: Deep stretch, hold at the top for a sec. Felt good
140x4
160x4
180x4
Conventional Deads: Usually only do Sumo if doing full deads… did these to lead to rack pulls while some guy finished is squats in the only power rack
225x6
275x6
Rack Deads: Warmed up, so only one set
325x8 <---- Killed me. lol
Rack Chins: Paused at the bottom of each rep, got a deep stretch in the lats
BWx8
+15x8
+25x8
Stretchers: I feel my scapulaes and upper back stretching with every rep of these. lol
100x10,10
120x12,12
Straight Bar Curls: this gym, the straight bars jump up 10lbs, not by 5’s like my old gym, so trying to minimize cheating before moving up in weight
70x6
80x6
90x8
Rope Curls: Rope-a-Dope
35x10
45x10
55x10
Farmer Walks: Realized my grip has NO endurance, so adding these in too help. Did a few laps (maybe 100m???) with DB’s ranging from 60-70, hope it helps. Pumped my already pumped bi’s up a lot more
Good workout, just kind of out of it though. Seemed like every piece of equipment I wanted I had to wait on, and just wasn’t 100% in the zone. Still good overall though. Trying to rely less on my straps. They helped me develop a good mind-muscle connection with my back, but I don’t need to be dependent on them.
Today was an off day. It rained all day, so sadly wasn’t able to do sled work. Instead, decided to try one of those Neural Charge workouts CT use to recommend, and were really popular on here about a year ago. Basically, suppose to be a circuit of explosive exercises, done no where near to failure, to kind of, idk improve focus and supposedly combat potential CNS fatigue. SO I did…
3-5 reps each exercise, back to back, bit of rest between each round:
Explosive Incline Push-Ups
Snatch Grip Hang Jumps (95lbs)
Pull-Ups with pause at the bottom
Explosive Flat Push-Ups
Vertical Jumps
Did 4 or 5 rounds of this, don’t remember. This and HFS work, where I’m focusing on explosion over everything else, causes me to work up a sweat way more then regular workouts, dunno why. Regardless, each round of exercises seemed more explosive and I became more energized as well, just as CT says should happen if done correctly. I really enjoyed it. Will interchange these with sled work every other off day probably.
2nd Cycle of HFSW
HFS Day 1, Triceps and Shoulders
Early Session: HFS
Flat Bench: Felt really good all 3 sets, bar was freezing cold to the touch though, being in my garage and all. lol
140x6,6,6
Back Squats: Lower back was still fried from Rack Pulls, so these were tougher then expected, but I know will be fine tmrw
175x6,6,6
Seated OHP: These were too easy, but I know 10 lbs a week adds up quick with OHP…
85x6,6,6
Late Session: Tri’s and Shoulders
Close Grip Flat Bench: May need to widen the grip an inch, still feels like I’m stabilizing more then pressing.
115x6
135x6
155x5.5 ← last rep was so ugly, i didn’t count it. lol
OH Rope Extension: Hardest part of these is getting myself in position
50x10
55x10
60x10
Meadow’s Lateral Triset: Yes yes yes
60’sx 20,20 / 30’x 15,12 / 15’sx 15,15
Meadow’s Rear Delt Triset: Doing these on pec deck makes me realize I was cheating on these before
100x 17,13 / 70x 12,10 / 40x 15,12
Javelin Press: PREHAB BABY!!! feel really good on my shoulder
20x10
30x10
20x15
Felt super good today, going to blame that on the Neural charge Workout. lol. Everything was really smooth today, minus the close grip work. I never find the right hand spacing on these, too close and it’s a stability exercise, to wide and my shoulders jump in… ohh well, first world problems…
Im interested in this neural charge thing. Ive read a bit about it. Any tips on how to perform it?
Im trying to make a soccer version of it to do the day before game day.
Are you training on Xmas?
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Hey Spidey! I’m back in action thanks fuck! Looks like your training is going well, strong on the bench press for a tall guy, keep up the good work!
[quote]theBird wrote:
Im interested in this neural charge thing. Ive read a bit about it. Any tips on how to perform it?
Im trying to make a soccer version of it to do the day before game day.
Are you training on Xmas?
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Yeah basically from what I’ve gathered, you pick between 3-5 exercises, and do them in a circuit fashion. The goal of them is not fatigue, however, but to basically jump start your CNS. It seems most people do 2 upper body movements, 2 lower body, and 1 full body. And most the time it’s BW exercises, or very light weights, nothing stressful. And all movements are done explosively, for 3-5 reps. If at any point an exercise feels ineffective, or not as explosive, you drop it. ANd the whole thing should only take 15-20 mins.
And yes, I had X-mas at the GF’s today, and have tmrw with my family, and in both cases I have to wake up at 6:30am in order to do so
[quote]buddaboy wrote:
Hey Spidey! I’m back in action thanks fuck! Looks like your training is going well, strong on the bench press for a tall guy, keep up the good work![/quote]
Thank goodness! It’s about time you get back in the gym :). Thanks, but remember, my numbers are lbs, not KGs, so it’s probably misleading. lol. My training is going well, though. This is probably the most fun I’ve ever had training, following CT’s methods. It’s nice to finally have a lot of things, training-wise, moving in the right direction.
Ohh, btw, since adding in the chocolate bars pre-workout, I’ve gotten noticeably leaner, and gained a few lbs of muscle. IDK how it works, but I don’t think I’ll ever drop them from my diet. lol
HFS Day 2, Legs: 12/24/11
Early Session: Super Early this morning in order to make GF’s Family’s X-mas
Flat Bench: Perfect
140x6,6,6
Back Squat: over 9000x better today
175x6,6,6
Seated OHP: Smooth
85x6,6,6
Late Session:
Front Squats: Went up a rep on these, and after such a long day, and a lot of driving, was happy with that. lol
145x3
165x3
185x4
Lying Leg Curls: Used my home gyms, was weird to get use too…
45xa bunch
70x8
80x9
Lunges: Did a few sets, just for shits and giggles. But I’m super ass dominant, so basically all these did was hit the glutes super hard. Did 20ish reps with 45’s for a few sets
HFS work was superb today. Had too get up early and drive to seem my GF’s family. Had fun, planned on taking a nap, but never got too. Ate like shit, was tired, and had spent a total of about 2.5 hrs in the car, and got back late, so PM workout wasn’t the greatest. Never the less, I PR’ed, and got the work in. It makes me feel like a REAL lifter when I can have a crummy day, but still do work. lol
MERRY CHRISTMAS!!!
This was my first Back and Bi’s day at the home gym, so that’s why exercises and weights are different
Back and Biceps: 12/25/11
Pullups: Need to get better on these. Bar was Sooooo cold though, hardly grasp it at first. lol
BWx 6,5,4
Pulldowns: as a Burnout type thingy
110x12
Neutral Grip Pulldowns: Wow
110x6
130x6
150x8
Snatch Grip Rack Deads: Wow… these hit way more upper/midback then, unlike regualr rack deads that just hit lower back. WIll def switch these in for regular Rack deads
225x8
245x8
265x10
Kroc Rows: Tip from Matt Kroc, if grip strength is lacking, use strapless Kroc Rows. Highest DB I had at the house was 75, but did it anyway
75’sx 30
75’sx (straps)20 <---- just to finish off my back
Swiss Bar Curls: not a real swiss bar, just one of those small cheap ones, basically has like a parallel grip
15psx6
25psx6
35psx8
Oly Bar Curls: SQUAT RACK CURLS LAFLKJFDKFAL
45x10
65x10
85x10
Probably one of the greatest back workouts I’ve ever had. Snatch Grip Rack Deads are probably the best overall back exercise I’ve ever tried. Also, my pulldown station has no ‘anchoring’ device; there’s nothing to put your legs under to keep you from lifting up with heavy weight. As a result, I had to use VERY light weight, and actively tighten my whole body just to stay grounded, and it KILLED my back. Maybe I should try it this way from now on. Kroc rows w/o straps will get my grip up too par quick, I can tell. Merry Christmas everyone. Hope yall’s are good. I’m ready to eat a metric shit ton, watch some NBA, and nap. lol
Off day today, but not really. lol. Decided to pull the sled. Started with just a 45 inside, would go 100m, turn around, then come back. Then, I’d pick up my 75 DB’s, do farmers walks the same way, just a tad bit farther. Then I’d throw in either a 25 or 45 into the sled, and do it again. lol. THe only rest I got was when my little brother and I would switch out (I’d do sled while he did the farmers walks, switch, repeat…). It was brutal.
I like doing ‘cardio’ like this for a few reasons. One, it lets me still get some athleticism into my training. Being someone who doesn’t have a huge background in sports, I feel like I started off a little bit at a disadvantage coming into the lifting game. So doing explosive, fast paced stuff like this helps build up that work capacity I never got early on. Also, with the farmer walks and the sled, my body is under a good deal of stress, for a good amount of time. Everyone says 20 reps squats puts slabs of muscle on you, due to the heavy weight + TUT = growth equation. Well, I feel this goes under the same category, only due to the non-eccentric nature of the movements, it doesn’t impede recovery. So I get to not hinder my strength gains, but still reap the reward of heavy, long duration movements. Basically, I feel I’m FORCING my body to grow, putting it in a position where it’s like ‘I gotta get bigger, or else this guy’s going to kill me’. lol
I talked about my little bro, who is 13. I got him into weightlifting this summer. He’s addicted. lol. He started off 5’5". 95lbs, and is up too 115. lol. He’s like me, lanky, under weight, naturally lean, and OCD about everything, but he’s putting in the work. It’s cool to see him do sled with me, and even though he’s using much lighter weights now, I know he’s going to be REALLY big by the time he’s my age. Before this, we had nothing in common, but through lifting. We’ve built a great relationship.
Wow, I turned this log into a diary. /ghey
HFS Day 3, Chest and Tris: 12/27/11
Early Session: HFS
Flat Bench: Everything went up stupid fast and easy
140x 6,6,6
Back Squat: Sat ‘down’ as opposed to back, and this felt PERFECT
175x 6,6,6
Seated OHP: This weight is ridic easy now, compared to last cycle
85x 6,6,6
Late Session: Chest and Tris
DB Incline: Rest Pause style, felt great, felt upper chest a lot. Progress is great using this style
70’sx 7+3+2= 12
Chest Fly Machine: Nothing has ever hit my chest like this does. I feel like my ENTIRE chest with this
100x10
110x10
120x12
PJR’s: I need to re-position my body with these, maybe just the upper back on bench
60x6
70x6
80x10
Pushdowns: These were nice
60x10
70x10
80x11
Threw face pulls in every once in a while, sets of 15-20, fo’ duh prehabzzz
Really great workout today. I suck with DB’s, but this rest pausing is REALLY allowing me to progress on them. And the fly machine here is crazy effective. I know flyes don’t have a lot of potential for strength gains, but I feel the combo of progressively getting stronger bench and DB inclines, and the added volume of the flyes, will get my chest up to point. Tri’s are so hit and miss. Sometimes I go in the gym and they get tore up, other times it’s like they are tards. lol. Whateves, they are getting bigger, so can’t complain.