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Training Training Logs
101

Shoulder, Chest, Calves: 10/9/11

Seated OHP: Deload, so just tried to be soopa doopa expowsive!!!
65x3,3,3,3,3,5

Bentover ‘Power’ Laterals: Really Like these
20’sx6
35’sx6
50’sx6
20’sx10 <— strict, just to finish 'em off

DB Lo Incline Press: This may seem stupid, but mid-set, I’m pretty sure I finally realized wtf leg drive meant. lol. Felt sooooo much better
45’sx6
55’sx6
65’sx8

Seated Cable Flyes: different gym, different weight stack
15x10
20x10
25x7 <----- lulz

DB Shrugs:
120’sx20
70’sx13 <— squeeze and hold at the top

Ridiculous Calves Dropset thingy

Nie workout, good pace. I think I learned what leg drive actually is. lololololo so hopefully I can use it on bench now, actually make forreal progress. I can tell Seated OHP is going to be my favorite lift ever. It’s weird, just sitting down, and going down to chin level as opposed to chest, turned an exercise that did nothing but injure me, into something dope as hell. YAY VARIATION!!! I’ve been looking up all these weird calve training techniques, because I basically have the highest calve insertions known to man, but literally, I’ve noticed (and gotten complimented on) my calves in the last 3-4 weeks, which means their progressing if they are noticeable at all. YAY PROGRESS!

102

Can you elaborate on your “Ridiculous Calves Dropset thingy?”…lol…I could definitely use some ideas for my calf training.

103

Jskrabc- Yea sure man. Well when I have my workout partner, we do these forced rep things. These are really what I feel is responsible for my visible progress on my calves. Basically, you use seated calve machine, and use a weight you can get for 20 reps, then you get your partner to assist you for 30-70 more reps, so TOTAL reps fall between 50-100. John Parillo, the guy who I saw do it, advises 100, but I personally cant stay ‘in the zone’ for 100 reps. I make all the reps ‘hard’ and my partner helps as little as possible. Here’s a video on all that. Get your calves GROW by John Parrillo - YouTube

The ‘crazy dropset thing’ I always do at my old gym. They have a calve machine there that goes up to 350 lbs. I go to failure and go down 20lbs each time, long stretch, duoble pop at time. It goes from 4 reps on 350, to about 35 reps at 30lbs. The time under tension has to be tremendous, and basically crazy things like that are the only way I ever have seen visual progress on my calves.

Take all this with a grain of salt though, because my calves still REALLY BLOW! They just look a little better recently. lol

104

Back and Arms: 10/10/11

BB Rows: Form isn’t textbook, but damn, it tears up my upper back
210x4
230x4
250x4.5
195x8

Rack Chins:
BWx6
+30x6
+55x6
BWx12

CGBP:
100x6
120x6
140x8

OH Extension:
40x10
50x10
60x15

BB Curls: Cheated a little, but pump my bi’s soooo good
15psx6
25psx6
35psx8

Cross Body Curls:
25’sx10
30’sx10
35’sx20

Awesome workout, PR’d like a mofo. I’ve come to a conclusion… My best/strongest muscles are my pulling and leg muscles. These muscles usually I’ve always been able to add weight using less then stellar form, then go back down in weight with tighter form, build up again, repeat… I can’t really do that with pushing muscles, and I feel like thats why those are less then stellar. It seems like cheating, but ‘feeling’ the muscle still, is probably my best ‘tool’.

105

^well Jesus Bodybuilding Christ! And I thought my calf training was brutal!

106

^^ Haha the Parillo guy is pretty cool. Pretty sure he’s the ‘fascia stretching’ guy Dante was inspired by. THe only reason I tried all these is because I have HORRIBLE calves, so I looked and looked and looked, and finally came to the conclusion that ALL the ‘great’ calve routines had the same thing in common, and that was BLASTING THE SHIT OUT OF THEM!!! So the last month I said “fuck it, I’m going all out”, and I guess it’s working, and hoepfully continues to do so.

107

Legs: 10/11/11

Front Squat: Last Day of deload, so focused on speed.
115x3,3,3,3,3,5

Sumo Leg Press: These rape me… hard
4ppsx6
5ppsx6
6ppsx10

Good Mornings: Feel my lower back is weak, so thought these would help, plus help with the hammies
45x15
65x15
85x20

Single Leg Curls:
80x8
90x8
100x10

Abs

Sexy workout was sexy. I need to start consistently find something to hit my abs well, because theres few things at the gym that really ‘hit’ them. I also seem to being hitting the weight with ‘confidence’, which is something I’ve always had an issue with. Self-confidence is not my forte, but for some reason my swag has been on full lately, and it’s really helping in setting PR’s.

108

Off day today. Did some cardio on the eliiptical, nothing all that ‘hard’ just felt lazy so went ahead and did it. I feel getting some blood in my legs, then stretching them, probably aids in recovery a bit. So I did 15 mins on the elliptical, 45 sec easy pace, 15 sec balls out. Lactic acid build up was crazy in the legs, but wasn’t the worst. Hopefully this will keep me sexy and lean. On off days I’m eating

1st meal: 50g whey, 2 tbsp VCO
2nd meal: 4 organic eggs, 2 pieces of ezekial bread
3rd meal: 50g whey, 2 tbsp of organic PB, i tbsp of VCO
4th meal: ??? something sensible, meat, starch, nothing outrageous
5th meal: 1 cup cottage cheese

basically I just remove all my peri-workout carbs, figured that’s a good lean-bulking diet idea

109

Good work kiddo. I might try your calves workout today myself.

Birdie will be back in town in 2-3 weeks.

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110

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A friend snapped this pic of me while I was eating my PWO meal, of like a huge chicken an 2 cups of potatoes, and like I very rarely take like shirtless pics, and I was kind of surprised. Someone on my Facebook said I went from Waldo-sized to Hulk Hogan, which is obviously dumb, but it feels good when you ‘stumble’ upon proof of progress. Chest, Shoulders, and Calves in about 3 hours!!

111

Chest, Shoulders, Calves: 10/13/11

Bench: FELT SO EXPLOSIVE AND LOVED IT! The DE ‘deload’ seemed to really help
125x5
140x5
160x5
125x10 ← Explosive reps

Incline DB: Steeper, “4” level, felt pretty good
40’sx4
50’sx4
60’sx6

Meadows Lateral Triset: These kill me every time
40’sx 20,17 / 30’sx 8,10 / 20’sx 12,11

Meadows Rear Delt Triset: Only time I feel rear delts… ever
30’sx 15,15/ 20’sx 10,9/ 10’sx 12,14

DB Shrugs: 120x 23

Parillo Calves: 2pps+35psx 20+ 30

Good workout. It may sound dumb, but my explosiveness seems to have really improved from the deload week. I think doing the Meadows shoulder routines give me enough volume, but keep my shoulders from getting burnt out. But I kind of feel maybe I should do something a little ‘heavier’, more in the 6-10 rep range. Idk… I’ll figure it out

112

Back and Arms: 10/14/11

Neutral Chins: God, I’ve hit a wall on these
BWx4
+15x4
+35x4
BWx8.5

DB Rows: Place to do Meadows Rows was taken, though I may switch to Kroc Rows now that I’ve maxed out at this gym
100’sx6
110’sx6
120’sx10 <— This was good form, promise. lol

Lying Extension: Using an EZ bar, I do it on a bench so I can get a deeper stretch
60x6
70x6
80x10

V-Pushdowns: Good ‘contraction’ with these
90x10
110x10
130x11

Hammer Curls: Cheat a little (feel it in my traps), but I squeeze at the top and lower it slowly, so def hit the bi’s
40’sx6
50’sx6
60’sx9

Incline Curls: Idk how I feel about these, may just do alt. curls with strict form next time
20’sx10
25’sx10
30’sx10

Was good workout, had a good arm pump, and my back def took a beating. I think Kroc Rows could be something that could take my back development to a new level. I’m REALLY trying to strengthen my rear delts and upper back to help the stabllity in my bench, and also make me look badass

113

Good training you got going here man, those arms are getting some size packed on! Gotta love those candid shots where you’re not even intentionally trying to look big and swole and you end up surprising yourself when you see it, lol.

Your bicep training is legit no joke! Incline curls are deaaatthh!

114

[quote]SSC wrote:
Good training you got going here man, those arms are getting some size packed on! Gotta love those candid shots where you’re not even intentionally trying to look big and swole and you end up surprising yourself when you see it, lol.

Your bicep training is legit no joke! Incline curls are deaaatthh![/quote]

Thanks for the support man. If you see any tweaks I can make, or any advice, be sure to let me know, because you’re def on of the poster on here who’s post I always try to read and listen to.

115

Legs and Abs: 10/15/11

Squats: These make me feel like a man
165x5
190x5
215x8
175x7 <— lower then usual, feel I’m getting better at ‘giving everything’ on my heaviest set, though.

RDL’s: these never feel like they are working until immediately after the set is over
185x6
205x6
225x12

Leg Extensions: God, these are hell
50x25,25,20,15,15

Seated Leg Curls:
100x8
120x8
140x8

Abs

Good day, squats were sexy, form is better. I just really can’t wait until I’m strong enough that my bench numbers are mid 200s, and squats mid 300s, so I wouldnt feel like such a bitch reading everyone else’s logs

116

Was an ‘off’ day today, so I went to the gym, played basketball for about 1.5-2 hrs. Haven’t played in awhile, and legs were still sore, so didn’t kill it like I usually do, but it was fun. Back during my sophomore year of HS, I could dunk, and I was only about 140lbs. lol. I’m definitely a LOT stronger then I use to be, but I don’t play ball 15+ hours a week like I did back then, so it’s like I forgot how to jump. If I’d actually dedicate some time to it, I could def start getting up again, but playing ball consistently hurts my workouts, so ehh… it may never happen.

117

Shoulders, Chest, Calves: 10/17/11

Seated OHP: <3 These
75x5
85x5
100x7
85x7

Power Bent-over Laterals:
25’sx6
35’sx6
45’sx8

Smith Guillotine Press: hmm… warm-ups hit my chest great, then working sets started using front delts… damn
75x6
95x6
115x12

Cable Flies: Dunno what the weight increments are, just labeled with even numbers
10x10
12x12
14x13

Face Pulls: Shrugged with these, really hit the traps
60x8
75x8
90x8

Parillo Calves:
2ppsx 20+30
1ppsx 25

Goo workout today. Did something different with my nutrition. Instead of drinking a 25g whey and 1 cup of oat shake before the Workout, I sipped on a 25g whey and kool-aid mixture during my workout, and it felt alot better. Once my waxy maize comes in, I’ll use that, but I figured the Kool-aid was a reasonable substitute for the moment. I hope my ever increasing OHP will translate to an ever increasing bench, because, for my ego’s sake, that needs to go up. lol

118

Back and Arms: 10/18/11

BB Rows: Tired myself out with earlier sets, should have went 200,225,250
210x4
230x4
250x5 ← Ugly, tired myself out, but made the eccentric super controlled, so still effed my upper back. lol
205x8

Rack Chins: Felt dope
BWx6
+25x6
+55x7.5
BWx16

CGBP:
105x6
125x6
145x7

OH Extensions:
50x10
60x10
70x8 <<— wahh wahh WAHHHHH

Straight Bar Curls:
50x6
65x6
80x8

Cross Body Curls: For some reason, if I do these REALLY fast, like actively curling as quick as possible, it tears up my bi’s
30’sx10
35’sx10
40’sx15

Workout was real good. Kind of wish it had went faster, had a new guy work out with us, and usually I like a 3 ppl workout, perfect amount of rest between sets, but dude doesn’t know what he’s doing (super newb), so he slows my partner and I down a lot. Like I volunteered to teach him how to lift, but he really doesn’t ‘give it his all’, so now we are stuck with him. I just want him to get in the zone, because then it would be perfect, but idk if dude’s got it in him…

On another note, I’m kind of thinking Blaze was right about 5/3/1. Like all my secondary/assistance/iso lifts are going up alot by increasing the weight 5lbs, or adding a rep or two. Makes me thing 5/3/1 is holding me back, but at the same time, the fact that it kind of has ‘built in’ progression makes me feel I need it. Idk, I worry abut shit a lot.

One more thing, big change for me. Changing my major from Biochemistry to Political Science (with a minor in Philosophy). Been thinking of doing this for about 6 months now, finally decided to take the plunge. I’m naturally better at that anyways, and I slowly found out the last year and a half that if it doesn’t deal with human nutrition or musculature system, thn my heart isn’t it. Please wish me luck on my new endeavor. lol

119

Good luck little buddy. Political science sounds like it could be interesting.

Your doing really well with your lifting. Making progress in leaps and bounds. You must be looking pretty swole now. I hope you are giving those sophomore girls a run for their money!

Just a little tip; keep an eye out for “the bird cage version 2.0; aviar dreams”. Coming soon.

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120

Bird: Thanks man, appreciate at the support. I’ll def keep an eye out for the new log. lol

Legs: 10/19/11

Front Squats: Def tweaked my calves the other day, made squatting really ‘unstable’.
125x5
145x5
165x6 <— def had more in me, but calves effed me
135x8

Sumo Leg Press: Progressing on these by 40 or 50 lbs every week.
4pps 50x6
5pps 50x6
6pps 50x6 <— JEEBEEZUS!!! Almost shit myself with this set. SO MUCH DETERMINATION

Single Leg Curls:
85x8
95x8
105x10

GM’s: Need to strengthen my lower back really bad
55x15
75x15
95x15

Skipped abs. Weighed myself, I’m 190. wtf! I’m stronger and leaner, so I guess it’s good, I just want to be big SOOOOO bad. Idk, just hope next year, around this time, I’ll have a really impressive physique, but it just seems like it takes forever. lol. I’ll weigh myself in two weeks, hopefully by then I will have gained a pound or 2.