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Training Training Logs
261

[quote]spar4tee wrote:
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.[/quote]

Thanks man. You are extremely helpful. Yea, my performance is affected a good deal from which bench I use, because one of my gym has a variety of brands. One in particular probably has, I’m not exaggerating, 3 inches of ‘cushioning’. God forbid I get to the gym at a busy time, and that’s the only bench left. lol

262

HFS Day 2, Legs: 1/9/12

Early Session: HFS

Flat Bench: I’m going to go out on a limb, and say, form wise, I’m starting to not COMPLETELY suck balls at benching…
160x4,4,4

Back Squats: I’m pretty sure I’m naturally a high bar squatter… it feels so much more natural to me
195x4,4,4

Seated OHP: These feel awesome on my delts
105x4,4,4

Late Session: Legs

Front Squat: Creeping up slowly…
155x3
175x3
195x4 <— A fifth rep was POSITIVELY there, but I felt the rep would be pretty sloppy, so racked it.

Lying Ham Curls: Try to really ‘pop’ my hamstrings at the top of each rep
70x8
80x8
90x6 <— well poop. Made to big of a jump from last week. Just was lazy and wanted 2 plates. lol

BB Lunges: I’m not killing myself with these, just focusing on getting a deep stretch, and being explosive on the positive. Just feel I need to have some unilateral leg work somewhere
55x10
75x10
95x12 <— need to up the weight a good deal, but this feels more like cardio if anything. lol

Ab Pulldowns: 3x15-20

Solid workout. Feeling like my short term goals are very much in reach, though, next week, going back to school, is going to throw a wrench in things. School doesn’t start for 2 weeks, but next week is RA training, which, depending on if the university gym is open, may prevent me from lifting. I pray not though, I’ve really got some momentum built up, I feel.

I really like the front squat, and it increasing is great. Idk if it has any merit, but my front squat and bench are always pretty close, and seem to increase with one another, so hopefully both will keep moving up.

263

Back and Biceps: 1/10/11

Shoulder Width Pulldowns: Basically gripped the straight part of the bar, as opposed to the angled, felt a lot more back over bi’s, so will keep this grip width for awhile
160x4
180x4
200x6

Snatch Grip Rack Pulls: Usually do these 3rd, but something told me to switch the style up, so went with my gut
265x8
285x8
305x12 <— Was pleasantly surprised on how easy it was, and how much of a back pump it gave me!

Neutral Grip Pulldowns: Get as deep a stretch as possible on these, but may need to do more of a constant tensions style…
140x6
160x6
180x7

Kroc Rows: Felt good, grips definitely getting stronger, and the 2nd set really finishes off my back
110’sx14, (straps)x16

Hammer Curls: both arms at the same time
40’sx6
50’sx6
60’sx7

Alt Curls: Done trying to add lbs to this every week, going to just focus on feeling the bi’s work the whole time
27.5’sx10
32.5’sx10 <— realized my ego was being a bitch
25’sx12

Post workout, looked in the mirror, and I’ll be damned if I’m not getting one of those gnarly ass bicep veins! Glad I semi-look like I workout sometimes. lol. Really got a good stretch in my lats today, and the Rack Pulls felt strong, so hopefully my back width will improve over the next few months. It’s weird, lats are my favorite BP in general, but are probably my worst. lol. But seriously, I feel huge lats takes any physique up a few notches.

264

Off day, kind of felt worn out. Did a quick Neural Charge workout

4 rounds, 3-5 reps per set, explosive

Incline Plyo Pushups
Clean Jumps (95 lbs)
Pullups
DB Swings
Frog Jumps

Cut it short early, while I was still on top. Got little sleep lat night, woke up groggy, so just trying to get in something. Next few days, will be my last two-a-days without school interfering (going to try and continue the morning workouts while at school, see how that goes). Also will be celebrating my gf and mine’s 2 year anniversary, which is pretty solid for our age, considering we are able to date and not feel liek we MUST GET MARRIED NOW, which is a trend among all our other friends outta high school.

My morning weight is consistently 200lbs again, and MUCH leaner then last time, so I’ve put on at least a solid 7 lbs in the last 10ish weeks I suppose. Going to finish this cycle of HFSW, then gauge progress. Most likely, will run another 6-week cycle, try to get a lot more strength, maybe a tad bit more mass. Then I may, depending on how well others do with it, try a ‘mini-cut’ like RFL. But then again, I may get lucky. I want to try and hit 212-215 range before the bodyfat barrier is broken. lol

265

Alright, throwing some progress pics up. This is post HFS-workout, so a slight pump, and just a whey/gatorade shake in me. I’m 6’2", and 200 lbs on the dot, according to my home scale. Sorry for lack of posing, especially on the attempted lat spread. Never tried this type of stuff before.

I’ve never taken leg pics before, and realize being pale sucks for these pics. lol. Also, you’ll notice my shitty love handles. lol. I’m probably at least 15% BF, if anyone cares…

266

3264×2448 2.1 MB

Let’s see if this works

267

2448×3264 2.14 MB

1

268

2448×3264 2.16 MB

Glad I have something similar to what most call lats…

269

2448×3264 2.06 MB

Obvious love handles are obvious

270

3264×2448 2.42 MB

69

271

3264×2448 2.25 MB

:confused:

272

3264×2448 2.31 MB

Last one

273

Woo progress pics! I don’t really have anything to compare them to so I can’t comment on that…

Looking solid, especially legs. They look a bit more developed than your upper body. None of the pics are very good for judging arms or shoulders. Back could definitely use width and thickness, but I think you already know that. One thing I’d suggest, since as you said you never ever try those poses and have never attempted a lat spread: attempt it a lot. Learn how to really spread your lats, and do it a lot in front of the mirror. Can help with lat width, as well as just learning your body better.

Keep up the good work bud.

274

HFS Day 3, Chest and Triceps: 1/12/12

Early Session: HFS

Flat Bench: So easy
160x4,4,4

Back Squat: These go up so easy
195x4,4,4

Seated OHP: These are so perfect
105x4,4,4

Late Session: Chest and Triceps

DB Incline Press: Big improvement here, even though the 2nd leg of the RP I effed up my set up, costing me a rep
70’sx9+2+3 = 14 <— Def had a total of 15 or 16 had I setup correctly on the 2nd set

Chest Fly Machine: Such a good pec movement for me
110x10
130x10
150x12

Lo-Incline PJR’s: Did a slight incline, in order to get a better stretch, felt good
70x6
90x6 <— someone had the 80 EZ bar
50x10 <— just for the added volume

Pushdownds: Strict form with these, really good movement
42.5x10
50x10
57.2x12

Cable Pull-Aparts: Basically recreated band pull-aparts on a pulley thingy, just for prehab
something x something

Awesome day today. Feel I’m really hitting my stride right now. Chest feels worked, and tri’s are pumped. Hopefully I’ll be reppin the 100’s hear in the next few months for DB presses, which will be sooo schmexy.

I hate my whack as love handles, because if it wasn’t for all my fat being located there, I’d probably have a much better looking physique. Whatever, I’ll just do damage control when the time comes. But looking at the pics, I feel I’m a decent leanness, and can potentially keep gaining until at least March/April.

275

Legs look good. You are def cursed with wide hips/waist and luv handles, but no worries. We all work with what we’re given. Everything is looking bigger and better, so just keep on keepin’ on bro.

276

BTW, lol @ saying pushdowns are a good movement. O RLY?

277

I’ve not had time to read through the whole of the log yet. (damn its hard to pick up a log mid-life) but it’s looking like you’ve made quite a lot of progress.

Legs are looking solid and like they may have some good potential. You look to be on your way in other areas. Keep up the good work.

278

Gmoore: Yeah it was really the only place to take pics. I have another pic somewhere in my log, where you can see my shoulders, which are actually a strong point I think. Yeah, I REALLY need to focus on learning to pose, because I think than would really help with my MMC.

Bug: Yeah, no idea why everyone’s commenting on the legs, always saw them as a weak point. lol. Yeah, like I said, all fat is stored on my waist. The only good thing is, I know when I’m really lean, I have small waist (junior year for prom, my waist got measured at 30", but I basically only did cardio and didn’t eat then. lol).

Ohh, and I hate you. Pushdowns are a great exercise, that the masses don’t know about. Gotta get the word out

Jake: Thanks man, appreciate it. The legs, and I think you may know this, I think may just be due to high-bar squats. Yes, after taking the progress pics, I guess I need to step up my upper body training to match the lower.

279

[quote]Spidey22 wrote:
Jake: Thanks man, appreciate it. The legs, and I think you may know this, I think may just be due to high-bar squats. Yes, after taking the progress pics, I guess I need to step up my upper body training to match the lower.[/quote]

Just from the start of this log you have made a lot of progress across the board, I’ll be in a superinformed place to comment in several months time though since I came right on the time of new progress pics. I have no doubt your putting in the work everywhere! Just keep it up. My arms, for example, are finally starting to come up after lots of focus… I think MM connection etc. makes a big difference once you grasp it for most bodyparts fo’ sho’

280

Haircut PR in the works?