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Training Training Logs
81

Bug: Thanks for stopping by man! Youre probably one of the ppl I’d most want to listen to on the arm subject, because I know you’ve complained about your arm genetics, but you’ve managed to get them to what I consider really impressive. So you think maybe the routine change would do me good?? It wouldn’t change my 5/3/1 days, just what assistance excercises I do after, I’ll then be hitting arms more frequently and more volume.

The whole IF thing, it worked really well for dropping BF, and I’ve been 195 for about a 2-3 now, and thats after adding in around 1000 calories since the end of my cut, so I kind of feel being ‘catabolic’ for 2/3 of the day is fine to MAINTAIN muscle Bw, after it’s been built, but as someone who isn’t naturally ‘built’, I probably need to have some food in my system majority of the time in order to grow optimally in strenght and size. The off day IF seems perfect honestly, because I def dont want Love-Handle Spidey to come back. lol

Thanks again for the advice, bro. much appreciated

82

Leg 1: 9/29/11

Squats: No idea why, but traps are stupid sore from Tuesday, made staying tight difficult
185x5
210x3
235x2 <— honestly feel I could have gotten 4 had I been able to stay tight
190x6 <— stopped set once I stopped being explosive

Single HS Leg Press:
1ppsx6
+25psx6
2ppsx8

HS Single Leg Curls:
80x8
90x8
100x8

HS Leg Extensions: Left leg, then right, back and forth, no rest
25psx20,20,20,20,20

Grr… wanted to kill squats, but I squat with a higher bar placement, so my sore traps = fucked. No idea why they were sore, did nothing different, but whatever, progress is progress. But I’m feeling shitty, so I think Im gonna take a day off tmrw, and start doing 3 on, 1 off, as opposed to 6 on, 1 off. I feel I prly need the extra rest, not neccesarily due to soreness, but more so for like CNS fatigue (I hate saying that). Not saying I worry about that stuff, just that I need have a tendency to it seems like emotionally/mentally to run myself into the ground with lifting, so hopefully an extra rest day every 4th day will allow me to maintain what I do without burning out

83

Ohh day yesterday was awesome. Got work all day, had to workout early this morning

Shouders/Chest/Calves: 10/1/11

Seated OHP: First time doing these as my 5/3/1, will def up my guestimated max.
80x5
90x3
100x8
85x11

Bent-Over Laterals: Saw these in ‘shoulder widening’ thread, Larry Scott. Hit side and rear delts awesome
25’sx6
35’sx6
45’sx6

DB Incline Press: Doing these later in the workout was a bit harder
45’sx6
55’sx6
65’sx6

Cable Flyes: Deep stretch and pumpzzz!!!
14x11
12x10
10x10

DB Shrugs:
110’sx25
70’sx12 ← 3 sec hold at the top

Calves: gajillion rest-pause reps with 1pps

I liked this workout. With the new split, basically made this where the movements for shoulders were strength oritnted, and the chest stuff was for pump/volume, trying to utilize constant tension, strech and squeeze, ect. The next chest and shoulder day will switch those roles around. Ohh, and I think seated press may bcome one of my favorite exercises, which is weird because standing OHP destroys my shoulder immediatly

84

Back and Arms: 10/2/11

BB Rows: Used same weight as last time, just better form, and back more parallel to the ground. Felt it more
205x4
225x4
245x6 <---- Felt this in my back soooo much more
185x12 <---- Not a hint of body engish, pulled with my shoulder blades. Boom

Rack Chins:
BWx6
25x6
50x8 <— Fucking weight nearly rocked outta my lap, probably had a few more in me
BWx15

CGBP: First time doing these in forever, liked them alot
95x6
115x6
135x7 <— Had 1 or 2 more, but spotter was gone, and the movement felt awkward not doing them in awhile

OH Extension: Figured out elbows hurt when I let my arms flare on these, so concentrated on keeping 'bows in
40x10
50x10
60x10

Straight Bar Curls: Used a big EZ bar, but hold onto the straight parts near the ends
25psx6
35psx6
1ppsx3 3 <— lulz. overestimated my strength greatly. lol

Cross Body Curls: All Bi’s, no swinging or traps
25’sx10
35’sx10 <— 45 wasn’t happening, went back down
30’sx12

This workout was awesome. First time I’ve had a great arm pump in forever. Really concentrated on my form with back, helped tremendously. I also like the heavy exercise, followed by a pump exercise for the arms, seems to be a good way to bring them up. Definatly glad I switched it up.

85

No problem man, here to help. I think what you’re saying sounds fine. For me, the sweet spot seems to be arms 2x a week in some form or another. Every now and then I back it off to 1x a week (especially triceps, my joints get a lil beat up), and sometimes 3x a week (when I have a lot of freetime like I do now and just wanna have fun with it).

You’re on the right track, figuring everything out, etc etc. Training looks good. Keep grinding.

86

arm workout looks good. Listen to bug… he’s the resident Gun expert

87

Bug: Thanks. Yea, I like this split alot better, maybe just on the fact that I’ve had the same routine for half a year. lol. And hitting arms directly 2x a week, and triceps a bit on chest and shoulders, I feel the frequency will help bring them up. Thanks for the advice and encouragment.

Greg: Will do good sir, considering I can’t listen to you anymore, being a successful powerlifters now, arms are simply an after thought for you. lol. Good job at your meet though, video was awesome

Legs: 10/3/11

Front Squats:
140x5
155x3
180x4
145x6 <— no grinders, just lift until I stop being explosive, or as at least explosive for me. lol

Sumo Leg Press: Lowered the weight with a controlled, slower decent, exploded up, and used a lareger ROM
4ppsx6
5ppsx6
6ppsx6

Leg Extensions: Left Leg, Right Leg, Left Leg, Right Leg, no rest
35psx 20, 20, 20, 20, 20

Seated Leg Curls: Woah, was pooped for these
110x8
130x8
150x4 <---- lulz

GM’sx 45lb barx 25
Absx 60lb x 25

Sexy Workout was sexy. Loving Front Squats, and the more controlled Leg Press was much more effective. I feel like I’m hopefully at the point where my nutrition is good, my recovery is good, my routine is good, and my intensity is good, where now it’s a just a matter of putting the time in, and every session giving everything I have, and hopefully, months, years down the road, I can see real progress.

88

Chest/Shoulders/Calves: 10/5/11

Bench: Deload week, focused on being explosive as possible
115x3,3,3,3,3,5

Machine Press: At my summer gym today, had to adapt. lol
95x4
110x4
125x9

Lateral Raises Triset: Each set was went higher, but never high enough to involve the traps. CRAZY PUMP
40’sx20,15,10 / 30’sx12,10,10 / 20’sx 10,9,11

Rear Delt Triset: Once again, great pump. Thanks John Meadows!!!
30’sx20,16,12 / 20’sx 15,12,12 / 10’sx 9,10,9

Shurgs on Calve Machine: mehh…
170x15
190x15
210x20

Calves

Today was hectic. Stayed up all night studying for a test I still failed, had to pack, drive home for 3 hours and get home for fall break. Had to workout at aroung 8pm, as opposed to my usual 4pm, and am at a new (old) gym, so I was beat when it came time to perform. Thank God it’s a deload. Treated it like a DE day, because I’m the least explosive human being ever. lol. This was my ‘volume/pump’ workout for shoulders, so I used some Meadow-inspired things, and by golly jee, my delts feel like they are going to explodes 2.5 hours later, LE PUMPZ IZ INSANES! Overall, good day. gotta buy straps tmrw for back day, left mine at school. lol

89

Hey man, good work in here.

What’s a rack chin?

90

Thanks man, appreciate the support. Not really sure how you embed videos on here, but if you google or youtube “Jason Wojo Rack Chin”, it’ll show you probably the best example of what it is. It personally tears my lats up more then anything else I’ve ever tried. lol

91

[quote]Spidey22 wrote:
Thanks man, appreciate the support. Not really sure how you embed videos on here, but if you google or youtube “Jason Wojo Rack Chin”, it’ll show you probably the best example of what it is. It personally tears my lats up more then anything else I’ve ever tried. lol[/quote]

Just make a youtube channel and post away. After my grueling search I’ve discovered that the exercise that tears up my lats the most is none other than wide grip cable row…lol.

What’s your diet like?

92

:wink:

tweet

93

Jskrabc: Hmm, I’ve honestly never given cable rows a try. That’s weird… I’ll def have to throw those in once something stalls. lol. Diet wise, I’m I try to follow John Meadow’s principles as close as a poor college student can. Usually it’:

Wake Up: 50g whey protein, 2tbsp Virgin Coconut Oil
Pre-WO: 50g whey, 1 tbsp VCO, 1 cup of oats
Post-WO: Spidey SHake (2 cups milk, 1 cup oats, 1 cups cereal, 1 organic banana, cinnamon, 50g whey)
1h later: Usually Spidey stir fry (4 organic eggs, 8+ ounces of organic chicken/pork, and 1.5 cups brown rice)
Pre-Bed: 1 cup cottage cheese

Fish Oil is thrown in there too, and sometimes I have a few glasses of tea. Right now, I want my strength to to get alot better before I try to push the weight, which is why I’m only eating 3000-ish calories. Any suggestions you have, I’d love to hear.

Bird: you’ll be glad to hear, I cut down my tea intake from 3 glasses every day to about 3 glasses a week. lol

94

^Man, what’s with college boys these days not gettin’ their meat?!! Cost co man! Load up on canned salmon in bulk or big packs of chicken breasts.

95

[quote]jskrabac wrote:
^Man, what’s with college boys these days not gettin’ their meat?!! Cost co man! Load up on canned salmon in bulk or big packs of chicken breasts. [/quote]

Haha now that finacially on the ‘up swing’ of things, I can start hiting up Kroger hard (they have great sales on meat), but theres no Costco near my school. Im going to try and start having a ‘minumum’ of 1lb meat per day. I mean, I go through a 4lb (with bone) chicken every 3 days usually, so I may be getting close to that already, but I dont measure it, so I always try to ‘undershoot’ what I’m eating. lol

96

[quote]Spidey22 wrote:
Jskrabc: Hmm, I’ve honestly never given cable rows a try. That’s weird… I’ll def have to throw those in once something stalls. lol. Diet wise, I’m I try to follow John Meadow’s principles as close as a poor college student can. Usually it’:

Wake Up: 50g whey protein, 2tbsp Virgin Coconut Oil
Pre-WO: 50g whey, 1 tbsp VCO, 1 cup of oats
Post-WO: Spidey SHake (2 cups milk, 1 cup oats, 1 cups cereal, 1 organic banana, cinnamon, 50g whey)
1h later: Usually Spidey stir fry (4 organic eggs, 8+ ounces of organic chicken/pork, and 1.5 cups brown rice)
Pre-Bed: 1 cup cottage cheese

Fish Oil is thrown in there too, and sometimes I have a few glasses of tea. Right now, I want my strength to to get alot better before I try to push the weight, which is why I’m only eating 3000-ish calories. Any suggestions you have, I’d love to hear.

Bird: you’ll be glad to hear, I cut down my tea intake from 3 glasses every day to about 3 glasses a week. lol[/quote]

One suggestion: waxy maize. Oats are really heavy pre WO, and you can drink waxy with your whey before, a little during, and right after. The week I started using waxy the volume, intensity, and frequency of my training shot up overnight. It’s dirt cheap, too.

97

Jskrabc: Really? that much of a difference huh? Hlss has mentioned this to me, too, so I gotta try it out now. lol. Where do you get yours???

Back & Arms: 10/6/11

Wide, Hammer Grip Chins: Alot harder, but better stretch
BWx4
+15x4
+25x3.5
BWx6

Meadows Rows: Bit of cheating, but still felt it in the shoulder blade area, so it payed off
90x6
115x6
135x6

Stretchers: 1st time trying these, and my God, John Meadows can do no wrong…
90x10,10

V-Grip Pushdowns: Wnted to do dips, but the bars at this gym tear up my clavicle something horrible…
60x4
75x4
90x7

DB JM Press: ehh… were ok, but somehow bring my delts in more then tri’s. No idea how…
20’sx8
30’sx8
40’sx8

Seated Hammer Curls: Bit of cheating, but thats ok. lol
30’sx4
40’sx4
50’sx6

Preacher Curls: Did not like, will try something different next time
5psx8
15psx8
20psx9

Back part of workout went well, less then desirable arm day. Tried lower reps, didnt like it near as much, need to stick to 6+. Then both of my ‘lighter’ arm exercises were new, and nothing that great. But still got a pretty good pump, so that ok. I think with incorpating some of these Mountain Dog principles, my back is going to blow up. Overall, good workout.

98

Ohh, btw, I bought a loaf of Ezekial Bread today. Super tasty, made an egg sandwich with it, and seem like a good source to add in some carbs from. I’ve added in calories using MDD-aproved foods, and I’ve actually dropped 5 lbs, which makes no sense. But I’ve gotten comments on how much leaner I am in the last few weeks, and my strength didn’t take a hit, so can’t say enough good things about John Meadows and all the valuable info he provides for free on this site and his own.

99

Legs 1: 10/7/11

Squats: Deload today, focused on being super explosive. Really jump started the rest of my workout
135x3,3,3,3,3,5

RDL’s: Forgot how much I love these, get a good stretch in the hammies, and use constant tension
135x6
185x6
225x10

Close Stance Leg Press: Like these because 1)they suck and 2) good quad pump always makes me ‘feel’ my hammies more during leg curls. Dunno, probably bro-science. lol
2ppsx40
3ppsx35

Seated Leg Curls:
90x8
110x8
130x16

Awesome workout today. My legs are a strong point (relatively) for me, ecsepcially with me focusing on my hamstrings the last few months. Probably will keep the high-rep Leg Press, seems to really finish of my quads, and it builds some mental toughness, being under weight, with no lockout/rest, for such a long time. I can’t wait until I can do that shit with like over 9000 lbs, and my gym has to order 100 lb plates just to satisfy my everlasting thirst for strength. lulzzzz

100

Was an off day today. Stocked up on food while I was home (thanks Mom!). Found a Glucose Disposal Agent on sale, so going to try that out. Felt fat though, so I did some cardio.

Shot basketball for 20 minutes
Jump Rope Ladder (all were as fast as possible)
20 jumps/10 sec rest
40 jumps/10 sec rest
60 jumps/10 sec rest
80 jumps/10 sec rest
100 jumps/10 sec rest
100 jumps/10 sec rest
80 jumps/10 sec rest
60 jumps/10 sec rest
40 jumps/10 sec rest
20 jumps/10 sec rest

sounds easy… harder then it should have been. I went supa duppa HAM on each set of jumps going as fast as humanlly possible. Didn’t take long, won’t eff up recovery, but def got my heart rate up. Going to try and do more cardio on off days, but something fun and intense, like basketball, jump rope, maybe eliiptical HIIT if I’m feeling gay. lol. Hype for Shoulders and Chest tmrw though. I WANNA BE HUGE AND LEAN SO BAD!!!