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Training Training Logs
301

I lied yesterday, I still hit the gym twice today. lol

HFS Day 2, Legs: 1/18/12

Early Session: HFS

Flat Bench: Having issues… this bar is so slick… start off with middle finger on ringers, ends up being nearly pinky on rings…
170x4,4,4

Back Squat: These are good, though bar does get slippery
205x4,4,4

Seated OHP: Felt really strong
115x4,4,4

Later Session: Legs

Front Squat: Somehow, traps were hit yesterday, and were sore. made keep tight hard
155x4
175x4
200x3 <---- Could have gotten an ugly 4, decided wasn’t worth it

Single Leg Curls: Stack is 150… getting super close
110x8
120x8
130x10

Deep Single Leg Press: Hit that glute/ham tie in well, and allows me to go balls to the wall, unlike lunges, where other factors, like stability, come into play
50x10
70x10
90x12

Pulldown Abs
3 x 10-15

Decent day. The bar when benching is seriously pissing me off. Not allowed to use chalk, idk what I’m going to do…

Idk how I managed to get sore traps, but I did. lol. Front squats ended up being difficult due to that, so I went for a weight PR, knowing upper back would fatigue during a rep PR. Wanted to get a 4th, but a combo of feeling my upper back was rounding and my biceps starting to cramp, told me it was best I know when to rack it.

Drinking my Spidey shake, eating some chicken with rice, then eating a PB and honey sandwich on Ezekial bread, then back to work!!! Been working from 9-3:30 already, FFFUUUUUUUUUUUUU

302

That sucks about the shitty bar. You could look into liquid chalk… I haven’t tried it but heard some good things, helps your hands stick without the chalky mess. Or even gloves might help.

303

[quote]Gmoore17 wrote:
That sucks about the shitty bar. You could look into liquid chalk… I haven’t tried it but heard some good things, helps your hands stick without the chalky mess. Or even gloves might help.[/quote]

Hmmm, liquid chalk isn’t expensive, may give it a try. Gloves, I have, but never use. I’ve read on here gloves + thumbless grip = sketchy. lol. But idk, I can give it a shot

304

Found an old pic… here’s ‘old’ me, back in my track/cross country days, at a whopping 140 lbs. lol. As you can see, legs use to be like an ostrich’s, so I always gave them top priority… probably why they are strong point… Also, LOL at how large my hands/feet to arm/leg size ratio is.

305

Holy hell! Great fucking work man. Old pictures are always so good for comparison.

…unless you suck and don’t make progress, which you don’t have to worry about. Lol.

Keep it up mah dude.

306

Yeah excellent transformation (so far) man, great work.

And yes that’s true that gloves thumbless grip may = sketchy, but slippery bar thumbless grip may be even more sketchy… Something to think about.

307

I put plus signs in there but they didn’t work for some reason… Pretend there are plus signs

308

[quote]SSC wrote:
Holy hell! Great fucking work man. Old pictures are always so good for comparison.

…unless you suck and don’t make progress, which you don’t have to worry about. Lol.

Keep it up mah dude.[/quote]

Thanks man. You saying I’ve made a big transformation means a lot, seeing as you have as well. Hopefully I’ll be able to look at this pics I posted last week in this log like I do this pic now. lol

BTW, looking lean in the avi bro, diets doing you good.

309

[quote]Gmoore17 wrote:
Yeah excellent transformation (so far) man, great work.

And yes that’s true that gloves thumbless grip may = sketchy, but slippery bar thumbless grip may be even more sketchy… Something to think about.[/quote]

Thanks man, appreciate the compliment.

And yeah, that’s a solid point. I’m going to give them a try next time I bench, seeing as they can’t hurt any. If it’s still crappy, I may just try and sneak in the chalk I got, until I can liquid chalk.

310

Back and Biceps: 1/19/12

Medium Grip Pulldowns: Pretty solid
160x4
180x4
200x6
135x10

V-Grip Pulldowns: Was going to do rack pulls first, but they were taken by (I kid not) dude curling 55 lbs, 2 guys alternating sets of hanging leg raises, and a dude “Anderson squatting” 225. FML
135x6
150x6
165x8

Snatch Grip Rack Pulls: Usually do these at mid-knee height, so tried them about 2" below the knee. Harder, but probably does more for me
225x8
255x8
285x8 <— form was beautiful on these, so decided not to push for 10

Kroc Rows: ohh lord, final set of these, I got REALLY light headed, and almost puked. Had to find a vacant corner and lay down for a solid 10 minutes after these… not sure if that’s good or not…
110x16, (straps)x20

Hammer Curls: I cheated on these. Will lower weight next time. I was dead after those rows though…
40’sx6
50’sx6
60’sx8

Concentration Curls: Started with alt. curls, but for some reason, shoulders were just taking over. So switched for these for DA PUMPZZZ
15’sx10
20’sx10
15’sx15 <---- Dear Biceps, sorry for the rape

Intense workout. Everything felt good, though, I feel straight bar pullups should be hitting the lats more. The Kroc rows… dunno what to do with these. I about just crawled out the gym without doing biceps, thinking I was going to get sick, but after a little rest, I was able to finish my arms off. I don’t know if a lift that makes me wanna throw up, is a good exercise. IDK, we will see.

Thinking maybe, JUST maybe, I’ll replace the first pulldowns with a HS back machine, though I’ve never been a fan of machines, but may have to give it a shot…

311

Figured I should post my diet. Trying the carb-backloading style for nutrient timing. Not buying the book or like doing exactly what Keifer’s protocol suggests. Trying this ghetto version first, see if it’s for me.

  1. 25g whey, 2 tbsp of VCO, handful of almonds (morning/ pre-HFS workout sometimes)
  2. 25g whey (optional, ony drink this after doing an early HFS workout)
  3. 3 organic eggs, about half a cup of shredded organic cheese (30-60mins pre-workout)
  4. 25g whey, 40g worth of Gatorade (during main workout)
  5. 2 cups whole organic milk, 1 organic banana, 1 cup oats, 50g whey (shake) and 1.5 Hershey bars (lol)
  6. 1-1.5 cups white rice, 8-12oz of chicken or pork, and usually a bit of BBQ sauce or something
  7. 2 tbsp of natty PB, tbsp of honey, on 2 slices of raisin cinnamon Ezekial bread
  8. 1 cup cottage cheese

the 5-7 are kind of like 1 big meal, so frequency isn’t all that much. Literally just moved ALL my carbs to PWO, so I’ll see in a few weeks, if I notice anything different, body composition wise.

312

OFF day today. Basically did RA shit all day, like decorating my hall and shit. Intended to plat basketball, but once I was done, gym was closed. Ohh well.

Ate like shit. Had 3 slices of meat lovers stuffed crust pizza (Digorinos, will eat the other half tomorrow), wing/chicken finger/fries combo from Zaxbys, 2 big protein shakes, and some cottage cheese. lol. ehh, don’t care, have been on point for so long, feel it won’t do any damage. Love handles are starting to get unbearable, IMO, so about mid/end of February, will probably try out RFL, just for damage control, and hopefully get right back to gaining after that. We will see

313

2-3 weeks RFL ftw!!!

At least it’s winter, so if there’s a time to be softer, it is now. I just don’t like how my face gets fat and my general self image goes in the shitter, lol.

Stay on that grind though bro, it will pay off.

314

[quote]bugeishaAD wrote:
2-3 weeks RFL ftw!!!

At least it’s winter, so if there’s a time to be softer, it is now. I just don’t like how my face gets fat and my general self image goes in the shitter, lol.

Stay on that grind though bro, it will pay off.[/quote]

Thanks man. Your success with RFL is what convinced me.

And plus, I figured it would be a good time to lean up, seeing as my spring break is early March. #dumbcollegekid

315

HFS Day 3, Chest and Triceps: 1/21/12

Early Session: HFS

Flat Bench: Took GMoore’s advice, and wore some gloves, to allow me to grip the shit outta the slippery ass bar. Worked very well. Like, my forearms hurt (which was good I think), and no slippage.
170x4,4,4

Back Squat: Big fat dude next to me was squatting in the 500’s with decent depth, I felt like a vag. FML
205x4,4,4

Seated OHP: honesty, weight may be too light. IDK
115x4,4,4

Later Session: Chest and Triceps

Incline DB Press: Rest Pausing. These are getting harder to set-up for
75’sx5+2+2 = 9

Cable Flyes: Not as good the machine back home…
8x10
10x10
12x12

PJR’s: Tried these with a DB, lying across a bench. Was not feeling it until the last set, then I REALLY felt it
55x6
65x6
80x10

Rope Pushdowns: No comment…
80x10
90x10
100x10

Good workout. Since getting back to this gym, benching has been a bitch. No idea why. The slippery bar was an issue, but now that’s fixed, I realized, something is off. Not sure what, it’s just like I can’t stay tight. Maybe it’s the bench height or something. I’ll adjust though. Probably just being in a new environment, and I’m such a naturally crappy bencher, it affects it most.

Weighed in at 205, and my waist is no larger, so that’s solid. I feel I look like shit right now, which makes me feel, this backloading may be having a recomp effect, just I’m in that awkward “lost some fat so I look smaller but not enough to look leaner” phase, so we will see

316

What’s decent depth? lol

317

[quote]spar4tee wrote:
What’s decent depth? lol[/quote]

arguably parallel? haha Idk, I usually squat a good deal under parallel, so I never worry about it. I’m bad at identifying if someone’s actually parallel, or like 3 inches too high. lol

318

HFS Day 4, Legs: 1/22/12

Early Session: HFS

Flat Bench: FUARK! I’m effin up here… I’m just not staying tight, and I’m not touching the right spot on my lower chest, making my ROM longer… Next time I’m benching, I fixing form from the ground up
170x4,4,4

Squats: These are still awesome
205x4,4,4

Seated OHP: I feel I could toss these up and hit the ceiling
115x4,4,4

Later Session: Legs

Snatch Grip Deadlifts: Got yelled at for allowing these to hit the floor each rep, so going to probably have to switch these out
225x4
245x4 <— got bitched at
185x10 <— did these like SLDL’s, with a snatch grip, good hammie pump

Close Stance Leg Press: Love the
5ppsx6
6ppsx6
7ppsx10

Leg Extensions were taken, so I did a rest-pause set on leg press, varying stance width and height every ‘leg’ of the set
2ppsx40 20 20 11 9

Well, mixed feelings today. My bench form is just off, and no idea why. Imma figure it out though. Everything else is going good, so can’t complain to much.

319

Hello - great training!

I will be following, looking forward to seeing how HFSW works out for you :slight_smile:

320

The bench is tricky at times. It’s genuinely a systematic tightness. Everything’s working in concert from your grip, to your traps, to your lats, to your glutes, to your quads. Just keep at it and remember the major cues. Squeezing the bar, pulling the bar apart, row the bar to your chest, etc.