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Training Training Logs
241

HFS Day 4, Legs: 1/5/12

Early Session: HFS

Flat Bench: EZ PZ LEMON SQUEEZY
150x6,6,6

Back Squat: Felt a bit tight today, no biggie though
185x6,6,6

Seated OHP: Ain’t no thang
95x6,6,6

Later Session: Legs

Snatch Grip DL’s: These tear up my hams, glutes, and hit my lower back and quads just enough, basically a squat variation
225x3
245x3
265x4 <— form was getting sloppy, stopped here

Close Stance Leg Press: The way it’s angled, I’m basically only moving through the middle 1/3 of the ROM, so tension is constant. Feels awesome
5ppsx6
6ppsx6
7ppsx10

DeFracno’s Ab Circuit: Looked fun in the video, actually sucked. lol
3 rounds

Leg Extensions: Hadn’t done these in a few weeks, last time took me like 10 RP sets, and first set I failed at 20 reps
140x 40+20+15+12+9+4

Really good day. Got a MUCH better sleep last night, so felt crunk nasty today. Everything was real strong today. I’m hoping by the end of February, I’ll try and max out on everything, and hopefully hit some goals I told H4M I’ gun for (145x3 OHP, 225x3 Bench, 275x3 Squat), so hopefully I’ll be close to those come that time.

242

Back and Biceps: 1/6/12

Wide Neutral Grip Cable Rows: Pulled to upper ab area, just a hint of body English
160x4
180x4
200x5

Chest Supported Rows: DO NOT LIKE. I think if I wasn’t so tall, I could position myself better, but just couldn’t
45x6
90x6
115x6 ← couldn’t even breath. Never again

Kayak Rows: Wow… just did these to see what the hype was about, and I’ve NEVER felt so much lat with no bicep before. Its a keeper
30x8
40x8
50x8

Stretchers: Did these on a different pulldown, not quite as good, but still killer
105x10,10
115x13,12

Straight Bar Curls: Noice
80x6
90x10 ← suppose to be top set, but wanted more
100x6

Rope Curls: Such a pump…
35x10
50x10
65x8 <— I remember my first curl…

Great workout. Lats are trouble area for me. I have wide shoulders, but no back width to speak of. Even when I feel my lats working, it’s accompanied by a large helping of biceps as well, so while I still concentrate on progressing on pulldowns, pullups, and rack chins, it seems more often then not, biceps are holding. I figured I’d dedicate this back day to doing “pure” lat exercises, and the other for compound vertical pulls.

I’m also looking for good row variations that won’t hit the lower back too hard (get’s enough abuse with all the squatting, rack pulls, and deads). Any suggestions?

243

Off day from lifting. So I did like an 18 hour fast. Broke the fast with a small whey and gatorade shake, and pulled sled Farmer Walks. Did 5 rounds like I usually do, but varied the sled work (threw in a few backward pulls), and did the farmers walks for longer distances. Added 45-180 lbs to the sled, depending on the round. Was very difficult.

I feel these little ‘bonus’ workouts are really building up my work capacity, but also are helping me with strength specific skills. The farmers walks teach me to really keep my upper back tight, for benching and squatting. The belt I use on the sled crushes your waist unless you tighten your abs and push out your stomach (like filling your stomach with air), which is essential for a squat I feel. So it’s going to blow heading back to school and not having access too it.

Did the fast because now I’m headed to my favorite restaurant, Golden Corral. I’ll will be attempting to eat a solid 2500-3000 calories, and it will be whatever I want, as long as I get in at least 250g protein. Keep me, and my toilet, in your prayers.

244

[quote]Spidey22 wrote:

[quote]spar4tee wrote:
I’ll be following man. Please tell me you were watching DBZ on box set and not bitch ass Kai.[/quote]

Thanks bro! I creep on your log often, you’re super strong, and thanks for the support!

And actually… DBZ Kai was actually what got my siblings into DBZ, so we watched it a few times, but I just hooked up my laptop to the TV and watched it online. The kids were freaked out seeing blood and stuff like that, so it was pretty funny. But we just finished the whole series, so we are going to go back and watch DragonBall. lol

Gotta ask, who’s your fav DBZ character? [/quote]
DB > DBZ. DBZ is more awesome and epic but DB has more adventure and is more fun to watch. I guess my fav would have to be … FUARK I like all the Saiyans but I guess I’d say SSJ3 Goku and SSJ2 Gohan (during the Cell Games) are favorites for epicness.

245

[quote]Spidey22 wrote:

Great workout. Lats are trouble area for me. I have wide shoulders, but no back width to speak of. Even when I feel my lats working, it’s accompanied by a large helping of biceps as well, so while I still concentrate on progressing on pulldowns, pullups, and rack chins, it seems more often then not, biceps are holding. I figured I’d dedicate this back day to doing “pure” lat exercises, and the other for compound vertical pulls.

I’m also looking for good row variations that won’t hit the lower back too hard (get’s enough abuse with all the squatting, rack pulls, and deads). Any suggestions?[/quote]

I’d suggest a few things:

  1. Pre-exhaust. I’ve found lats to be the area that this is most important for. If you were to do, for example, a few sets of those kayak rows, then cable pullovers, really focusing on using your lats in both, it should make it easier to use your lats in the other movements.

  2. For row variations that don’t hit the lower back too hard, you can do some of the same things but concentrate a lot more on technique, and feeling the muscles move. My favs are just seated cable row, and underhand BB row… but go much much lighter, let your shoulders come forward every rep, feel that stretch, initiate the pull by pulling your shoulderblades back/together while pulling with your elbows, force them back hard at the end of each rep, squeeze.

  3. Try straps for your heavier sets of pulling movements. I know it’s not very ‘badass,’ and you might not need them, but I do find they help me focus more on using my lats. Are you doing pulldowns, rows, etc for your back or your grip?

  4. When your not in the gym you can do things to help the mind-muscle connection with your lats as well… when you’re just sitting around, just flex your lats, one at a time, for 10 seconds or whatever.

Just some thoughts, hope they help.

246

BTW I notice you do use straps on some things such as kroc rows, but you can try them on other exercises you don’t really feel you need them, might help you use your lats more.

247

Everything looks good in here. Keep up that momentum.

248

[quote]spar4tee wrote:

[quote]Spidey22 wrote:

[quote]spar4tee wrote:
I’ll be following man. Please tell me you were watching DBZ on box set and not bitch ass Kai.[/quote]

Thanks bro! I creep on your log often, you’re super strong, and thanks for the support!

And actually… DBZ Kai was actually what got my siblings into DBZ, so we watched it a few times, but I just hooked up my laptop to the TV and watched it online. The kids were freaked out seeing blood and stuff like that, so it was pretty funny. But we just finished the whole series, so we are going to go back and watch DragonBall. lol

Gotta ask, who’s your fav DBZ character? [/quote]
DB > DBZ. DBZ is more awesome and epic but DB has more adventure and is more fun to watch. I guess my fav would have to be … FUARK I like all the Saiyans but I guess I’d say SSJ3 Goku and SSJ2 Gohan (during the Cell Games) are favorites for epicness.[/quote]

Yeah I didn’t watch DB as much as I did DBZ, but I’m really liking it. My favorites were always Gohan (going from a little wimp to the strongest warrior in the universe speaks to me. lol) and Piccolo, due to him being just a BAMF. I’m thinking of trying to watch DBGT, but I’ve heard horrible things…

249

[quote]Gmoore17 wrote:

[quote]Spidey22 wrote:

Great workout. Lats are trouble area for me. I have wide shoulders, but no back width to speak of. Even when I feel my lats working, it’s accompanied by a large helping of biceps as well, so while I still concentrate on progressing on pulldowns, pullups, and rack chins, it seems more often then not, biceps are holding. I figured I’d dedicate this back day to doing “pure” lat exercises, and the other for compound vertical pulls.

I’m also looking for good row variations that won’t hit the lower back too hard (get’s enough abuse with all the squatting, rack pulls, and deads). Any suggestions?[/quote]

I’d suggest a few things:

  1. Pre-exhaust. I’ve found lats to be the area that this is most important for. If you were to do, for example, a few sets of those kayak rows, then cable pullovers, really focusing on using your lats in both, it should make it easier to use your lats in the other movements.

  2. For row variations that don’t hit the lower back too hard, you can do some of the same things but concentrate a lot more on technique, and feeling the muscles move. My favs are just seated cable row, and underhand BB row… but go much much lighter, let your shoulders come forward every rep, feel that stretch, initiate the pull by pulling your shoulderblades back/together while pulling with your elbows, force them back hard at the end of each rep, squeeze.

  3. Try straps for your heavier sets of pulling movements. I know it’s not very ‘badass,’ and you might not need them, but I do find they help me focus more on using my lats. Are you doing pulldowns, rows, etc for your back or your grip?

  4. When your not in the gym you can do things to help the mind-muscle connection with your lats as well… when you’re just sitting around, just flex your lats, one at a time, for 10 seconds or whatever.

Just some thoughts, hope they help.[/quote]

Thanks, I really appreciate the help.

I actually used straps s lot, and the last 2 weeks tried to kind of for go them, to bring my grip up, but honestly I found that, if anything, my forearms are TOO strong, taking over the entire movement, so will probably go back to utilizing them more, and just keep Kroc Rows and Farmers Walks to keep my grip up to par. I always feel like a vag using straps, but I feel my back SO much more using them, and plus, I workout in SOME way every day, and my grip strength wears down because of that, so thanks for nudging me back towards my bodybuilding ways :slight_smile:

I’ve never tried the Underhand BB Rows. Do you suggest doing them standing pretty vertical, a la Yates, or more parallel to the ground??

250

[quote]bugeishaAD wrote:
Everything looks good in here. Keep up that momentum.[/quote]

Thanks man. Just trying to get to baller status, like you!

251

[quote]Spidey22 wrote:

[quote]spar4tee wrote:

[quote]Spidey22 wrote:

[quote]spar4tee wrote:
I’ll be following man. Please tell me you were watching DBZ on box set and not bitch ass Kai.[/quote]

Thanks bro! I creep on your log often, you’re super strong, and thanks for the support!

And actually… DBZ Kai was actually what got my siblings into DBZ, so we watched it a few times, but I just hooked up my laptop to the TV and watched it online. The kids were freaked out seeing blood and stuff like that, so it was pretty funny. But we just finished the whole series, so we are going to go back and watch DragonBall. lol

Gotta ask, who’s your fav DBZ character? [/quote]
DB > DBZ. DBZ is more awesome and epic but DB has more adventure and is more fun to watch. I guess my fav would have to be … FUARK I like all the Saiyans but I guess I’d say SSJ3 Goku and SSJ2 Gohan (during the Cell Games) are favorites for epicness.[/quote]

Yeah I didn’t watch DB as much as I did DBZ, but I’m really liking it. My favorites were always Gohan (going from a little wimp to the strongest warrior in the universe speaks to me. lol) and Piccolo, due to him being just a BAMF. I’m thinking of trying to watch DBGT, but I’ve heard horrible things…
[/quote]
As a show, it’s terrible, the plot is rushed, awesome characters have been dubbed down or turned into fodder, and too many details are introduced, it’s really more DB 2.0 minus all spent building the plot and characters, but it can be entertaining. Just don’t set your expectations too high which I think is the reason it got so many negative reviews in the first place.

252

[quote]Spidey22 wrote:

[quote]Gmoore17 wrote:

[quote]Spidey22 wrote:

Great workout. Lats are trouble area for me. I have wide shoulders, but no back width to speak of. Even when I feel my lats working, it’s accompanied by a large helping of biceps as well, so while I still concentrate on progressing on pulldowns, pullups, and rack chins, it seems more often then not, biceps are holding. I figured I’d dedicate this back day to doing “pure” lat exercises, and the other for compound vertical pulls.

I’m also looking for good row variations that won’t hit the lower back too hard (get’s enough abuse with all the squatting, rack pulls, and deads). Any suggestions?[/quote]

I’d suggest a few things:

  1. Pre-exhaust. I’ve found lats to be the area that this is most important for. If you were to do, for example, a few sets of those kayak rows, then cable pullovers, really focusing on using your lats in both, it should make it easier to use your lats in the other movements.

  2. For row variations that don’t hit the lower back too hard, you can do some of the same things but concentrate a lot more on technique, and feeling the muscles move. My favs are just seated cable row, and underhand BB row… but go much much lighter, let your shoulders come forward every rep, feel that stretch, initiate the pull by pulling your shoulderblades back/together while pulling with your elbows, force them back hard at the end of each rep, squeeze.

  3. Try straps for your heavier sets of pulling movements. I know it’s not very ‘badass,’ and you might not need them, but I do find they help me focus more on using my lats. Are you doing pulldowns, rows, etc for your back or your grip?

  4. When your not in the gym you can do things to help the mind-muscle connection with your lats as well… when you’re just sitting around, just flex your lats, one at a time, for 10 seconds or whatever.

Just some thoughts, hope they help.[/quote]

Thanks, I really appreciate the help.

I actually used straps s lot, and the last 2 weeks tried to kind of for go them, to bring my grip up, but honestly I found that, if anything, my forearms are TOO strong, taking over the entire movement, so will probably go back to utilizing them more, and just keep Kroc Rows and Farmers Walks to keep my grip up to par. I always feel like a vag using straps, but I feel my back SO much more using them, and plus, I workout in SOME way every day, and my grip strength wears down because of that, so thanks for nudging me back towards my bodybuilding ways :slight_smile:

I’ve never tried the Underhand BB Rows. Do you suggest doing them standing pretty vertical, a la Yates, or more parallel to the ground??[/quote]

Have you tried using false grip on your vertical pulling movements? This helps me arc my elbows to engage my lats more.

253

[quote]Spidey22 wrote:

[quote]Gmoore17 wrote:

[quote]Spidey22 wrote:

Great workout. Lats are trouble area for me. I have wide shoulders, but no back width to speak of. Even when I feel my lats working, it’s accompanied by a large helping of biceps as well, so while I still concentrate on progressing on pulldowns, pullups, and rack chins, it seems more often then not, biceps are holding. I figured I’d dedicate this back day to doing “pure” lat exercises, and the other for compound vertical pulls.

I’m also looking for good row variations that won’t hit the lower back too hard (get’s enough abuse with all the squatting, rack pulls, and deads). Any suggestions?[/quote]

I’d suggest a few things:

  1. Pre-exhaust. I’ve found lats to be the area that this is most important for. If you were to do, for example, a few sets of those kayak rows, then cable pullovers, really focusing on using your lats in both, it should make it easier to use your lats in the other movements.

  2. For row variations that don’t hit the lower back too hard, you can do some of the same things but concentrate a lot more on technique, and feeling the muscles move. My favs are just seated cable row, and underhand BB row… but go much much lighter, let your shoulders come forward every rep, feel that stretch, initiate the pull by pulling your shoulderblades back/together while pulling with your elbows, force them back hard at the end of each rep, squeeze.

  3. Try straps for your heavier sets of pulling movements. I know it’s not very ‘badass,’ and you might not need them, but I do find they help me focus more on using my lats. Are you doing pulldowns, rows, etc for your back or your grip?

  4. When your not in the gym you can do things to help the mind-muscle connection with your lats as well… when you’re just sitting around, just flex your lats, one at a time, for 10 seconds or whatever.

Just some thoughts, hope they help.[/quote]

Thanks, I really appreciate the help.

I actually used straps s lot, and the last 2 weeks tried to kind of for go them, to bring my grip up, but honestly I found that, if anything, my forearms are TOO strong, taking over the entire movement, so will probably go back to utilizing them more, and just keep Kroc Rows and Farmers Walks to keep my grip up to par. I always feel like a vag using straps, but I feel my back SO much more using them, and plus, I workout in SOME way every day, and my grip strength wears down because of that, so thanks for nudging me back towards my bodybuilding ways :slight_smile:

I’ve never tried the Underhand BB Rows. Do you suggest doing them standing pretty vertical, a la Yates, or more parallel to the ground??[/quote]

I suggest Yates-style, whatever works for ya though

254

[quote]spar4tee wrote:

As a show, it’s terrible, the plot is rushed, awesome characters have been dubbed down or turned into fodder, and too many details are introduced, it’s really more DB 2.0 minus all spent building the plot and characters, but it can be entertaining. Just don’t set your expectations too high which I think is the reason it got so many negative reviews in the first place.[/quote]

Yeah, I heard it’s kind of pointless, and characters like Gohan and Goten, who have tons of potential, are just wasted. Also, I’ve seen SSJ4, and can’t really say I like it.

Yeah, actually, I use a false grip on most vertical pulls, but sadly, I think it’s less an issue with pulling with the elbows, and more I’m not necessarily moving my lats in a path to hit my lats, if that makes sense…

255

HFS Day 1, Triceps and Shoulders

Early Session: HFS

Flat Bench: I’m a tard, loaded 170 on the bar (i60 is the weight for this week) for my first 2 sets. Noticed it felt a tad too heavy, and realized my mistake, and did 160 on my last set
170x4,4
160x4

Squat: Felt weightless in all honesty
195x4,4,4

Seated OHP: Once again, weightless
105x4,4,4

Late Session: Triceps and Shoulders

CGBP: I’m more ‘powerful’ with this grip, but a lot of stability is lost, so it’s kind of weird.
125x6
145x6
165x6 <— probably had another one in me

QB’s: These are just OH DB Extensions. lol. Light weight, but deep stretch, really finished of the triceps
10’sx10
15’sx10
20’sx15

MD Lateral Raises: Sexy as all ways
70’sx20,17 / 35’sx10,8/ 17.5’sx 15,13

Face Pulls: Pec Deck was taken, so did these, with ocnstant tension on the rear delts. it was super effective
40x20
50x20
60x20

Javelin Presses: These are a perfect fiisher
30x10,10

Really solid day. Feel dumb loading on the extra 10 lbs for HFS Bench by accident, but was pleasantly surprised on how easy it felt. So good news there. Overdid it at the buffet last night, am def ‘softer’ then yesterday. But not really worrying about it. Going back to school next week, so that means a shit load more walking, so when I lose the inevitable 3-4 lbs from the constant cardio, I’ll at least still be around 200, so no biggie.

256

[quote]Spidey22 wrote:

[quote]spar4tee wrote:
Have you tried using false grip on your vertical pulling movements? This helps me arc my elbows to engage my lats more.[/quote]

Yeah, actually, I use a false grip on most vertical pulls, but sadly, I think it’s less an issue with pulling with the elbows, and more I’m not necessarily moving my lats in a path to hit my lats, if that makes sense… [/quote]
I know what you mean. You’ll figure that out. I think it varies from person to person but on rows at least I focus on keeping my elbows as low on my torso as possible and keeps more tension on my lats. As far vertical pulls, all I can say is experiment with different grips as well as levels of lean.

257

[quote]Spidey22 wrote:
CGBP: I’m more ‘powerful’ with this grip, but a lot of stability is lost, so it’s kind of weird.
125x6
145x6
165x6 <— probably had another one in me
[/quote]
It’s likely that you’re getting more rebound off the chest because your lats and traps are tighter on the descent with close grip but the instability could likely be that you’re keeping a strong enough constant tension in your back and body throughout the entire set.

258

[quote]spar4tee wrote:

[quote]Spidey22 wrote:
CGBP: I’m more ‘powerful’ with this grip, but a lot of stability is lost, so it’s kind of weird.
125x6
145x6
165x6 <— probably had another one in me
[/quote]
It’s likely that you’re getting more rebound off the chest because your lats and traps are tighter on the descent with close grip but the instability could likely be that you’re keeping a strong enough constant tension in your back and body throughout the entire set.[/quote]

So is that something I should work on?? the instability?? And if so, how?? I’m horrible with stuff like leg drive, but am trying really hard to get it down

259

[quote]Spidey22 wrote:

[quote]spar4tee wrote:

[quote]Spidey22 wrote:
CGBP: I’m more ‘powerful’ with this grip, but a lot of stability is lost, so it’s kind of weird.
125x6
145x6
165x6 <— probably had another one in me
[/quote]
It’s likely that you’re getting more rebound off the chest because your lats and traps are tighter on the descent with close grip but the instability could likely be that you’re keeping a strong enough constant tension in your back and body throughout the entire set.[/quote]

So is that something I should work on?? the instability?? And if so, how?? I’m horrible with stuff like leg drive, but am trying really hard to get it down[/quote]
You should always be trying to improve your lifting technique, but I don’t think you should worry about giving this priority. The important point is getting tight all over. The quads, glutes, lats, grip, everything. It’ll come with practice. We’re all still working on improving technique. Just remain conscious of what you’re doing under the bar as well as before and after.

260

Another thing to look at would be how good your bench is. Some are narrower than others and sometimes, on the narrower ones, you may more of one side coming off the bench. Bench texture and pliability also affect a bencher’s ability to get tight. Also check for uneven leg drive. Sometimes a person will one leg further out or more open than other due to hip tightness and things like that. Just some things to look out for.