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Training Training Logs
381

3/3/12

Yesterday was crazy storms, so gyms were shut down. Still trying to let my shoulder heal anyway, so rest was probably needed.

Today, met up with fellow T-nationer HeavyTriple in his neck of the woods. Dude is thick as a brick, super strong, and extermely helpful with advice. Just did an easy arm workout.

Flat Bench: HT showed me how to really set up, and showed me how to use leg drive for the FIRST TIME EVER ON PURPOSE (!!!), and showed me how to use a regular grip (as opposed to thumbless like I always have) effectively. Made a world of difference.
155x3x6

Pushdowns:
3x12

Tricep Extensions:
4x8-10

OH DB Extensions:
3x10

Hammer Curls:
3x10

EZ Bar Curls:
3x8

Incline Curls:
3x15

LOL at how stereotypical ‘bro’ this workout became. lol. HT was doing actual PL stuff, like DeadStop Extensions with Chains and such, but I’m too newb for that I felt. So basically I just picked his brain for an hour while getting an arm pump. Great to workout with someone way more advanced and more knowledgeable then myself. Someone SHOWING you proper form is 7298724972x more effective then watching a video or reading an article.

Also, HT made a good point about my HFSW. OHP 4x a week may have been the cause for my shoulder issue (impingement) so may have to drop that from HFS. Food for thought…

382

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No lifting today, had to drive all day back home. Wanted to share some progress pics though. Last 2 weeks or so, did an experiment with the Carb-Backloading and took in basically all high GI carbs. Took some pics today, and comparing them too my last progress pics, love handles have decreased, and I’m leaner overall. Initially, looked like I’d lost some leg size, but they are actually a good deal leaner, so probably just fat loss there, and I’m still the same weight as last time (202 this morning). Pictures are with no pump, as opposed to last one’s with semi-pump.

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Still so skinny. lol

384

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Sorry for awkward stances and facial expressions. Ignorant in all things posing related, and too lazy to block out face.

385

Blush

Good times on Saturday, man. Hope to see you in there soon, and we’ll see if we can’t line up our lifting a little better.

386

Definitely looking leaner man, so if you’re the same weight that means muscle gained and fat lost, nice job. That is definitely some interesting posing tho haha

387

You are looking great man, and definitely and obviously headed down the right path still. Keep trucking ahead as you have been, you’re really keeping good leanness levels.

The faces… lol, love 'em. Please never edit out. Ever.

388

Heavy Triple: Yeah thanks for giving me a place to lift when I’m in town and for the bench press advice. And yeah, next time we can go in with more of a game plan, get some serious work in, and maybe grab a bite to eat after or something. I’ll be down there probably once or twice a month, so should get some good workouts over the course of the semester.

Gmoore: Thanks man, accidental recomp FTW! haha and yeah, I really gave up on posing. Basically just try to flex and show my torso. Maybe when I actually work on posing, I’ll be like 30% more impressive looking.

SSC: Thanks for the kind words. Hahaha and I’m glad you like my awkward flexing smile. lol And plus now, all of ya’ll know that even though I’m 20, I have the face of 13 year old. lol

389

3/5/12

Triceps were still stupid sore from Saturday, literally no idea why. lol. Must be a good combination of lifts, because wasn’t anything all that special. lol.

AM: HFS

Back Squats: Felt real solid once I got back into the groove with them. Little to no shoulder issues
195x6,6,6

Flat Bench: Wow, with the tweaks to my form, this was butter, though did lose tightness in back as sets progressed
155x6,6,6

Deadlift: Usually I pull sumo, but I though conventional would help my physique more with HFS. Form felt shitty, taped it, put it in PL section, and found out basically the only thing I did right was lift the bar. lol. Really going to try and get my form down with these. Going to be a bitch doing these at school, due to hex plates + bitchy gym workers who hate any sounds be during lifting.
275x6,6,6

PM: Shoulders and Upper Back

I’ve realized I’ve mistaken ‘strong’ (relative to the rest of me) traps for a strong upper back. I realize whether it’s bench, squat, DL, it’s tightness in my upper back that effs me over, or lack there of. I’ve checked my ego, especially with this shoulder injury, and will be focusing hard on rowing/pulling movements, hitting my rear delts, lower traps, and scapula area, not JUST my upper traps /bitchingaboutepiphany

MD Lateral Triset: Felt good, not pain, woot woot! Lowered weight a bit, increased ROM for each partial, if that makes any sense
70’sx20/17 / 35’sx11,9 / 15’sx15,14

Incline Rear Delt Swings: Another one of John Meadows’ genius ideas. Humbling
10’sx40,35,30

Incline DB Rows: Scratch that, THESE are humbling. Without body English, I found my rowing strength is lackluster at best
20’sx8
30’sx8
40’sx10 ← held contraction for a sec at each rep

Cable Rows: Leaned back, pulling to sternum, felt strong
140x4
160x4
180x6
120x12

Face Pulls: Did these with an attachment that kind of made it into a pull-apart/face pull hybrid. Felt awesome. DO these sitting on the floor from a high puller, just FYI
70x10
85x10
100x10

One Arm Power Curls: No idea what made me do these, but I liked them. One are braced on DB rack, one foot back, little body english.
35’sx6
40’sx6
45’sx7

Really good workout. Took out Rack Pulls, feel Dling 4x a week will be enough, and I feel the incline DB rows and Face Pulls will make up for it. Bummed about how shitty my DL form is right now, but will work on it diligently. I’ve pulled 405 for 5 with Sumo before, would like to get my conventional DL to the same level soon.

390

BIG visual difference since the last pics you posted. KEEP DOING WHATEVER IT IS YOU ARE DOING GDAMNIT.

Proud of you. FUCK U GENETICS.

391

[quote]bugeishaAD wrote:
BIG visual difference since the last pics you posted. KEEP DOING WHATEVER IT IS YOU ARE DOING GDAMNIT.

Proud of you. FUCK U GENETICS.[/quote]

Thanks for the kind words, man. Means a lot coming from a guy at your level. Yeah, what I’m doing seems to be going against most BB’ing principles, but it’s working, so I’m not stopping. Feels good to actually see some form of a V-taper. lol

No training today, just a little basketball. Got my shoulder X-Rayed. Seems to just be a sprain. OHP will be out of he question for awhile, which sucks because it’s my favorite movement, but at least I can still lift.

Back is stupid sore from yesterday… seems upper back and traps stay sore FAR longer then anything else. Makes benching and squatting difficult, any remedies on how to keep such harsh DOMS for 2-3 after?

392

3/7/12

AM: HFS

Back Squats: Realized me ‘shoulder’ width stance is the stance I used when I was like 150lbs. lol. Looked in the mirror today, realized my ACTUAL shoulder width stance is much wider. Adjusted, SOOOO much more power. #newb
195x6,6,6

Flat Bench: Killed these
155x6,6,6

Conventional Deadlift: Form was a bit better today, still needs work though
275x6,6,6

PM: Chest and Biceps

LOW (Like 15 degrees) Incline DB Press: Just didn’t want any shoulder issues. Kept good form the whole time, concentrating on bottom 3/4 of ROM
60’sx12+5+4= 21 <— Def like this higher rep DB Rest-Pause. Sticking with this

Floor Press: Really strong. A 1-2 second pause each rep
115x3
135x3
155x5 <— same reps as last week, only this time AFTER a rest pause set of DB pressing, so I’ll take it!

Fly Machine: LOVE THIS ONE!! WANT BACK AT SCHOOL SO BAD!
110x10
130x10
150x12

Rope Curls: So fresh, so clean
50x8
57.5x8
60x7

Incline Curls: Gotta do these at faster pace, allows for a better pump
15’sx12
20’sx12
25’sx10

EZ Bar Curls: Just to finish them off
40x20
50x17

Face Pulls: In lat pulldown, so good
40x25
55x25 ← more cheating
40x25
20x25 ← perfect form

Good day today. Everything felt really strong. Worked chest hard with minimum shoulder pain. HFS work was very strong, though I’m working hard on getting the DL form down. May have to just switch to sumo if I can’t get it down.

393

The girl I planned on spending the rest of my life with decided we needed to call it quits…

Going to be honest, I don’t know how stellar my diet or lifting will be for awhile…

394

Yeah always a terrible feeling man, it will get better though. Just focus on bettering yourself, take it out on the weights, get your mind off of it. Before you know it you might find you’re enjoying college life even more, being single.

395

If my previous (first) relationship has taught me anything, it’s that I’d much rather be single at this point in my life. Channel your feelings through the weights. Very therapeutic and very productive. I’ve always set a PR after a rough night/day. ALWAYS.

396

[quote]Spidey22 wrote:
The girl I planned on spending the rest of my life with decided we needed to call it quits…
Going to be honest, I don’t know how stellar my diet or lifting will be for awhile…[/quote]

Hang in there buddy. Similar thing happened to me when I was your age. I couldnt eat or exercise for a couple of weeks. I was devastated. But looking back at that, Im almsot glad that it all happened to me. Having your heart broken makes you stronger. Makes you grow. Sounds like she was your first love?

I know there is nothing I can say to make you feel better, but I strongly recommend that you keep exercising. It will make you feel 100 times better. Even if you break up your program, and do something different for awhile? Maybe do some cardio or some high volume stuff, or maybe even try a spin class or something just to get your mind of things?

Head up buddy.

Uncle Bird.

tweet

397

Thank you everyone for your kind words. My appetite is abysmal, so I’m taking in as many calories as I can in shake form. I tried and made my gym sessions at least something to look forward too.

AM: HFS

Back Squats: Last set was probably the most perfect, explosive set I’ve ever done
195x6,6,6

Flat Bench: Couldn’t keep back tight for the death of me…
155x6,6,6

Conventional Deadlifts: Didn’t feel it at all in my lower back today, must be doing something right
275x6,6,6

PM: Lats and Triceps

Straight Arm Pulldowns:
50x8
57.5x8
65x10

Pulldowns: Felt strong
160x4
180x4
200x4
140x13

Yates Rows: DL’ing everyday made lower back a little fatigued, so had to angle myself different
205x6
225x6
245x5

Droop Rows: Think that’s what they are, just did it to get a pump
40x20
55x15
70x12

Cordova Extensions:
20x8
30x8
10x15

Lying Extension: Wider grip on EZ bar, ass off bench, touching the bench with the bar every rep
60x6
70x6
80x10

OH DB Extension:
10’sx12
15’sx12
20’sx14

DB Seated Cleans:
20’sx15,15

As soon as I’m out of the gym, I lose all motivation to do anything. Going to just try hard to get my calories in for the night and go to sleep

398

Im proud of you kiddo.

Keep lifting. Keep your head up. Your a MONSTER!!

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399

Know about the relationship thing. 5years from mid way thoguh HS to almost through college then broke up for me. It sucks but it will get better even though it may not seem like it. Stick with everything and dont let it get to you. Keep up with your lifting and school work and that will help.

400

Bird and Ryan: Thanks for the advice and keeping me motivated. I’m trying to do my best to stay on top

3/10/12

AM: HFS

Back Squat: Sent up really fast
195x6,6,6

Flat Bench: Widened my grip, felt stronger and less stressful on shoulders
155x6,6,6

Conventional Deadlift: Weight was light, felt like form was solid
275x6,6,6

PM: Legs

Because of the situation at hand, I just made this a basic kill myself day

Back Squats: Considering I never failure, so I’m not really use to maximal weights and form breakdown, and this first week of DL’ing 4x a week having my lower back trying to adapt, this went well
225x2
245x1 <— very easy, should have paced myself and went to 265 though
275x1 <— just not use to just a maximal attempt. Doing this, though, I know I could have gotten 285 had I paced myself, and maybe not done HFS this morning
225x7 <— left on or two in the tank

Front Squats: Just because, though lately they have pissed me off
185x2
205x1 <— was fast, should have went for a rep PR, but I just wasn’t in that mindset…
225x0 <— fuark. I think at this point I was burnt out low rep wise

Back Squats: Again
135x30 <— so effin terrible, but form didn’t breakdown, and wasn’t absolute failure. But def a new stimulus.

Incline Rear Delt Flies:
25’sx5x10

So, really just stuck to basics and tested myself. May be getting ill for the first time in probably 3-4 years (since I started eating well and being active). This break-up has caused me to be sick often, cold sweats, little sleep, and little motivation. With all that, I can honestly say I’m happy I even got 275x1, but am in no way satisfied.

Will likely be using a belt starting Monday, in order to keep my lower back from being constantly over abused and built up fatigue with all the squatting, DL’ing, ect, even with submaximal weight. Will only use during heavy maximal movements, though, as to not become over reliant.