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Training Training Logs
421

3/17/12

Super busy today. Only one Session

Flat Bench: Felt ok, should have warmed up more.
155x5,5,5

Back Squat: Just was not feeling all to strong today. Wore a belt
195x3
225x3
255x2 <— had another ugly one maybe, just didn’t have that killer mentality today
245x2

Leg Press: Felt really good, slow eccentric, explosive concentric
4pps+50x6
5pps+50x6
6pps+50x7

Incline GHR: Good hammie and lower back pump
BWx15
+30x12
+60x15

Single Leg Press: GLUTEZZZ
110x10
130x12

Called it there. With busy work schedule and crammed school schedule, sleep has been been sparse, and with my mind stressing me out over personal issues, even that sleep is disrupted and unproductive. After this week, stuff will slow down a bit hopefully. Regardless, session wasn’t all to great, but at least I got some work in.

422

[quote]Spidey22 wrote:
Regardless, session wasn’t all to great, but at least I got some work in.[/quote]

There are always going to be some training sessions where things dont click, and you feel slow and weak. But the main thing is that you attended the gym and you lifted. If it wasnt for these crap sessions, then there wouldnt be the good ones.

Uncle Bird.

tweet

423

[quote]theBird wrote:

[quote]Spidey22 wrote:
Regardless, session wasn’t all to great, but at least I got some work in.[/quote]

There are always going to be some training sessions where things dont click, and you feel slow and weak. But the main thing is that you attended the gym and you lifted. If it wasnt for these crap sessions, then there wouldnt be the good ones.

Uncle Bird.

tweet[/quote]

Exactly, and I feel even a few crap sessions add up to a real good session, so I’m not worrying about it too much. Thanks for the support, Bird. It’s been helpful

424

No lifting today, just basketball + Philosophy papers. Bleh.

Good news though. Nice girl gave me a hug today, and she said “every time I hug you, you seem harder and harder.” After checking to see if I had an erection, she explained that she meant like muscle wise, so that really made my day.

Also, during basketball, I’m actually like, idk… athletic now? It’s weird. I’m by no means great, but I use to get just dominated by people who weren’t better then me, just more athletic (faster, jump higher, etc) Not really anymore. It’s awesome

425

[quote]Spidey22 wrote:
No lifting today, just basketball + Philosophy papers. Bleh.

Good news though. Nice girl gave me a hug today, and she said “every time I hug you, you seem harder and harder.” After checking to see if I had an erection, she explained that she meant like muscle wise, so that really made my day.

Also, during basketball, I’m actually like, idk… athletic now? It’s weird. I’m by no means great, but I use to get just dominated by people who weren’t better then me, just more athletic (faster, jump higher, etc) Not really anymore. It’s awesome[/quote]

426

@Spartee: Exactly how I felt. lol

3/19/12

AM: HFS

Back Squat: Felt off a tad, need to stay tighter. Learn to push out my belly like I do with DL’s
215x4,4,4

Flat Bench: Real strong and fast
165x4,4,4

Conventional Deadlift: SO schexy
265x4,4,4

PM: Back Thickness, Shoulders, and Arms

Conventional Deadlifts: These were pretty solid. Felt really strong. With the belt, I can push out my belly and really keep my back straight
275x3
315x3
355x3 <— pretty damn fast
225x15 <— just working on ingraining good form

Did Pullups in between sets of Deads, nothing crazy, just explosive sets of 3 to keep my lower back loose

DB Incline Rows: These murder me
30’sx10
40’sx10
50’sx12

MD Rear Delts Triset: Boom
40’sx14,12 / 25’sx10,8 / 10’sx13,11

MD Lateral Delts: Did these seated, a lot harder. Need to lighten load next time
50’'sx12,10 / 30’sx8,6 / 10’sx14,13

Pushdowns: Supersetted
90x6
110x6
130x12

Cable Curls: Supersetted. Great pump
70x6
90x6
110x12

Good workout. Was drenched in sweat once I was done. Deadlifts were strong. Really need to learn the ‘pushing out the belly’ thing with squats like I do DL’s. Really my weak point in that movement. Got another paper to write, yay! Not.

427

Jesus, holy full-body workout batman, lol. Looks sexy though man. How are you liking the program overall?

428

[quote]SSC wrote:
Jesus, holy full-body workout batman, lol. Looks sexy though man. How are you liking the program overall?[/quote]

Haha yeah this day is kind of ‘full-body’. lol. I really like the program. I’m getting a lot stronger by just actually getting ‘good’ at the Big 3, and I’ve become 10x more explosive, something I NEVER thought I’d be. Like yesterday during basketball, I goaltended a shot. Lol. Literally never had the athleticism necessary to do that before starting the explosive lifts from HFS.

It really allows me to get strong on the big lifts, but still get a good amount of volume in for bodyparts like legs and back that really seem to need it in order too grow.

And I’m not sure if it’s the program (such a high workload), the Carb-backloading, or a combination of both, but literally my body has been going through a ‘recomp’. It seems I’m getting leaner yet gaining muscle at the same time on a week to week basis. Deadlifting, Benching, and Squatting 4-5x a week, even with ‘light’ loads is great for Body Composition, IMO.

429

3/21/12

AM:HFS

Back Squats: Brought my grip in, keep upper back tighter. Weren’t as fast as I’d liked, but still solid
215x4,4,4

Flat Bench: Worked hard on setting up correctly. Pretty explosive, leg drive is becoming habitual, which is great
165x4,4,4

Conventional Deadlift: I think I’m going to be a good Deadlifter eventually, like potentially pull like REALLY high numbers. I’m just built for it, and now that I know HOW, feels so natural
265x4,4,4

PM:Chest and Biceps

Flat Bench: Ok, I FINALLY figured out how to REALLY drive my traps into the bench I think. These were really fast
135x3
155x3
175x6 <— honestly, with the speed the 6th went up, 7 MAY have been there, but probably not
135x6 <— paused, really stayed tight, concentrated on clean solid reps

Incline DB: Rest-Pause. Didn’t take big enough breaths between 1st and 2nd leg, which always effs me. Great pump though
60’sx 10 + 3 + 3 = 16

Pec Deck: Gooooood. Chest was done after this.
115x10
130x10
145x11

Rope Curls: Pulled these to ear level, like Ebomb is doing, and definitely a much better contraction.
80x8
100x8
120x8

Pulldown Curls: Behind the head, emphasizing a stretch. Got the stretch I do from incline curls without the shoulder tingles
50x10
60x10
75x12
50x19

Face Pulls: In the pulldown machine. Just to keep shoulders happy
50x15
75x12
105x8

Really good workout today. Really happy that bench is progressing well, now that I really have my form down. Chest and biceps were really hit hard. HFS weights I realize aren’t a great indicator of ACTUAL strength, seeing as I do it about 30 minutes upon waking, probably not really 100% on at that point. lol

Been looking a lot leaner lately and getting compliments, but I feel skinny. Went ahead an weighed myself, sure enough, I’m 195. Lost about 7lbs, probably from just a tough road the last few weeks (break-up, school work, work work, little sleep), because eating has remained the same. So, sucks that I’m not sub 200 at 6’2", BUT, it does mean I’m at least able to get my BW on Flat Bench for reps now, which is a big deal for me at least.

I don’t feel I’ve lost any muscle, just as strong if not stronger, so not going to change anything really. Hoping by the end of the year, being around the same weight, I’ll have 275-315 Bench and 365-405 Squat, and 455-495 Deadlift. Seems a bit lofty, but ultimately attainable, especially when summer roles around when I can just lift, sleep, eat, read, repeat.

430

3/23/12

AM: HFS

Back Squat: Form is lacking, def going to lower the weight. Probably need to be more explosive anywho
215x4,4,4

Flat Bench: Easy
165x4,4,4

Conventional Deadlift: So solid
265x4,4,4

PM: Lats and Triceps

Straight Arm Pulldown: Really gets my lats going
100x8
120x8
140x9
110x12

Pulldowns: A little body English never hurt
150x4
170x4
190x6
160x6

Yates Rows: Super dee duper strict, REALLY killed my lats
185x6
205x6
225x10

Stretchers: Ohh yeezzz
95x10
110x10
125x12

Cordova Extensions: Pretty solid
30x8
40x8
50x12

Neck Extension: Don’t know what these are. An extension/CGBP hybrid. Love them
60x6
80x6
100x10

QB’s: pump
10’x10
15’x10
20’x11

Good workout over all. In relation to my actual Squat max, I’m using to much weight for HFS work. I can just tell. Even though it’s going up fast, form is shitty, so lowering the weight. I think Straight Arm Pulldowns are miraculous, because by fatiguing my lats, I can still feel them pretty strongly even with some body english on the lat pulldown, and I mean, heavier + hitting the targeted muscle = growth, right?

I’ve been getting so many compliments on my build lately, don’t know what it is, but it seems like I may be getting into the ‘can tell he works out even in clothes’ phase. That’s nice. lol

431

Good work buddy. With the numbers that you are lifting I would expect it to be obvious that by looking at your physique that you lift.

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432

[quote]Spidey22 wrote:
Neck Extension: Don’t know what these are. An extension/CGBP hybrid. Love them
60x6
80x6
100x10
[/quote]
Sounds like a JM Press

433

[quote]theBird wrote:
Good work buddy. With the numbers that you are lifting I would expect it to be obvious that by looking at your physique that you lift.

tweet[/quote]

Yeah, I guess. I look lean and obviously have muscle on me, but at 6’2", only around 200lbs, I can only look so big…

434

[quote]spar4tee wrote:

[quote]Spidey22 wrote:
Neck Extension: Don’t know what these are. An extension/CGBP hybrid. Love them
60x6
80x6
100x10
[/quote]
Sounds like a JM Press[/quote]

I’m an idiot. I KNEW I had seen them somewhere, just couldn’t remember the name to look them up. lol. Yeah, that’s what they are. Nothing I’ve done yet hits my tris as hard as these.

435

3/24/12

AM: HFS

Back Squat: Lowered weight, form and speed were much better
205x4,4,4

Flat Bench: So glad this is starting to feel natural to me
165x4,4,4

Conventional Deadlift: Perfect
265x4,4,4

PM: Legs and Midsection

Back Squats: Gave my self a headache with these. Leaning forward is definitely my weakness, but big improvement from last week
195x3
225x3
255x4
205x6 <— the top set before really killed me. lol

Leg Press: Felt good. Only going low enough to where my tailbone doesn’t curl. No need to push it that far anyway
4pps+50x6
5pps+50x6
6pps+50x10

Incline GHR: Hits my hammies and lower back so well
BWx15
+40x10
+80x12

Single Leg Press: Poor glutes
115x10
135x12

Single Leg Curls: Controlled negative, perfect form. Really good to finish off my legs
80x8
90x8
100x8

Pulldown Abs: Probably need to at least hit abs once a week
50-75x3x8-12

Good lifting today. Got pretty good sleep, which helped. Florida lost today in the Tourney, sad day.

Squats went up well. Got an exertion headache I think, but that’s alright. Shows I’m pushing myself. My frame makes squatting without falling forward very difficult, but I can’t tell if it’s a strength issue, or simply a technique issue.

I’m really enjoying this whole ‘powerbuilding’, or maybe just ‘performance-driven aesthetic lifting’ if I want to get fancier. I love going in, knowing, at least for now, I’m getting stronger, bigger, faster, and leaner in some way, everyday. I fucked around to long with lifting, but I think that may have been good, because at least I KNOW what seems to work for me right now. IDK, just nice to have lined up right now, progress wise. I just can’t wait until I’m around this leanness, only like 240. I’d look pretty sick then. At least, I think. I know Way is my height and massive at 280+, but I figure 240 at 12%ish BF would look pretty clean on my frame… Guess I’ll just have to wait some years and see…

436

3/26/12

AM: HFS

Back Squat: Solid. Pretty fast. Need to just squat, not over complicate shit in my head
215x3x3

Flat Bench: Real strong and fast
175x3x3

Conventional Deadlift: Easyyy
275x3x3

PM: Upper Back, Shoulders, and Arms

Conventional Deadlifts: Wasn’t feeling ‘on’ as usual. Just stressing myself out. Plus, I got a cheap elbow to the hip yesterday in basketball, caused pain when going heavy with a belt. Still Pr’d though
280x3
320x3
360x3 <— wasn’t the prettiest, but with how I felt was surprised I even got it
225x10 <— tight form

DB Incline Rows: These are tough
30’sx10
40’sx10
50’sx14

Rear Delt Flies: Put knees up, all delts
15’sx20,18,16
Swingsx35’sx12

Lateral Raises: Leaning on high Incline, no cheating
25’sx8
20’sx11
15’sx15
Swingsx45’sx20

Delt Triad: Tries to OHP earlier, shoulder pain, so just decided this would hit the same shit. Went Laterals, Front Raises, DB Press
15’sx15/8/8
12/7/8

Pushdown/Cable Curl Superset: 4 duh pumpz
110x12/9
90x10/7
70x15/12

Good workouts today. Deadlifts sadly weren’t what I wanted, but all in all progress is progress. I’ve felt like shit last 2 days, so just glad I got the work in.

I realized I’ve been falling into the trap of treating small muscles like big muscles. I’ve decided to REALLY work on MMC and good form with arms, shoulders, etc, basically anything that’s not Bench, Squat, and DL. I get so focused on progression, even with stuff like curls, that I use a little body english, then more, and more, until the exercise is basically ineffective. So with smaller stuff, mostly arms and shoulders, I’m going to just focus on form, move up in weight when I feel like i’m DOMINATING the weight, and otherwise just pump the shit outta them. It’s not like I HAVEN’T been doing that, I just need to just be better about it; treat compound movements like compound movements, and isolation like isolation.

437

I’ve typed out two long posts in this thread and neither have shown up?

438

[quote]Spidey22 wrote:
… treat compound movements like compound movements, and isolation like isolation.
[/quote]

Good advice

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439

[quote]Spidey22 wrote:
It’s not like I HAVEN’T been doing that, I just need to just be better about it; treat compound movements like compound movements, and isolation like isolation.
[/quote]

Great thought here. IMO, bringing this mentality to the gym is essential to get the most out of the ‘performance bodybuilding’ type training.

Great work here man. Will be following much better than I have been. Keep killing it.

440

Spidey, those high volume, low rep, heavy weight workouts look good. That’s exactly how I trained when I started making progress when I was younger. IMO, making friends with front squats and trap bar deadifts would be a great move.