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Training Training Logs
121

Chest, Shoulders: 10/12/11

Bench: felt so heavy… fml
135x3
150x3
170x2 1 ← fuck fuck fuck ffffffuuuuucccccckkkkkkkkk
135x8,7 ← just tried to be explosive on both sets

DB Incline: Went a little to heavy
45’sx4
55’sx4
65’sx2.5

Meadow’s Lateral Triset:
45’sx20,20/ 35’sx10,8/ 25’sx12,10

Meadow’s Rear Delt Triset:
30’sx20,16/ 20’sx10,9/ 10’sx12,13

Shrugs:
135x15
225x10
315x5

Fuck fuck fuck. My bench is stalling again… 5/3/1 is helping everything BUT my bench. My only solution is maybe I should also bench on my second chest day of the week as well. Maybe in the 8-10 rep range?? Hopefully the logic of “if you wanna get good at something, do it a lot”. I now no how to bench in order to feel my chest, so I don’t think it’ll really hurt me size wise, and I feel if it’ll make me stronger, maybe it’ll result in larger chest overall.

122

[quote]Spidey22 wrote:
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!![/quote]

Spidey-Maniaaaaaa! OHhhhhhhhhh Yeaaaaaahhhhhhh!!! :slight_smile:

lookin good bro. Make sure and hammer those rear delts. Could just be the pic but your medial delts are poppin and the rears look like they could be lagging a bit (mine are like that and it blooooows lolol)

Keep it up broham

123

Greg- haha thanks bro. And you are EXACTLY right. Since I started training, I’ve always hammered my lateral delts to make me look ‘wider’ (read something C_C wrote early on), and it’s sorta kinda worked. lol. But I basically neglected the rear ones until John Meadows published his shoulder article. lol. So TONS of catching up. Now, please GIVE ME THE SECRET TO A BIG BENCH!!!

124

Back and Arms: 10/22/11

Pulldowns: With weight fluctuating all the time with chins, this guarantees progression
135x4
150x4
165x7 ← Felt good in upper lats
140x12

Kroc Rows: Felt awesome
100’sx6
120’sx19!!!

Lying Tri Extension
65x6
75x6
85x10

V-Grip Pushdown:
110x10
120x10
130x12

Hammer Curls: Tighter form then before
40’sx6
50’sx6
60’sx10

Alt. Standing Curls:
20’sx10
30’sx10
40’sx10 <— cheated, need to lower the weight next time. Felt good though

Was a really good workout. Felt good. I’ve been looking at videos all morning of good bench form, hopefully come next bench day I can do some damage. Got squats tomorrow, going to look at some good videos on those tonight. Wonder if I’ll wake up really huge and ripped in the next few days. Hope so!

125

Well Fuck… today I went into the gym, feeling not great. Started with squats, managed to get 235 for an ugly ass double… and my head just started throbbing. So I just left.

This weekend was homecoming, so I got little sleep, and what sleep I did get was of little quality, considering I was called every few hours of the night to clean something up (I’m an RA), so I guess that is what is responsible for my shitty session.

Also, I’m probably dropping the 5/3/1. Been talking to those who are more advanced and/or more knowledgeable, and I’m feeling that adding only 5lbs a month, when at my strength levels should be adding 5-10lbs a week to lifts, is probably inhibiting me…

126

Hmmm, regarding your bench stalling…

How much progress have you made in the last 6 months?

Have you been gaining bodyweight? If so, how much? And how much do you weigh, currently?

Have you ever posted a video of you benching? This would be immensely helpful.

Progress pics in general?

Training looks good overall I’d say.

127

[quote]bugeishaAD wrote:
Hmmm, regarding your bench stalling…

How much progress have you made in the last 6 months?

Have you been gaining bodyweight? If so, how much? And how much do you weigh, currently?

Have you ever posted a video of you benching? This would be immensely helpful.

Progress pics in general?

Training looks good overall I’d say.[/quote]

Hmm… Well I started Flat Benching consistently this summer while I cut, and honestly my bench went down a bit with the decrease in BW. Basically, no matter what I’ve done, my ‘1RM’ is always around BW, and I’d like it to get to closer to 1.5xBW. I’m 190 right now, having come down from 225 this summer.

I never thought of taking a video, but I definitely will next bench day. I will already say, I’v never been able to effectively use leg drive, so I know that’s an issue. And I’ll take some progress pics tonight, see how I look. I won’t have much to compare to, but I’ll see what I can do.

Thanks for any advice you got. I appreciate it bro

128

Shoulders, Chest, and Calves: 10/25/11

Seated OHP: Played around with the grip on these
95x3
105x3
115x3
95x6

Power Laterals: Bent-over, little body Emglish, rapes my delts
25’sx6
35’sx6
45’sx10

Flat Bench: Played around with different grip, sadly didn’t take into account how fatigued I was from the OHP. lol
115x6
135x6
155x4 <— lulz. Had no power after the OHP. Geez I’m dumb

Cable Flyes:
12x10
14x10
16x10

Face Pulls:
60x8
75x8
90x11

Parillos Calves: Fuck me…
2ppsx 20 30
1ppsx 60!

Good Workout> I think benching 2x week may help in basically getting my form down, finding a power groove… Moving legs to tomorrow, so a sore back won’t effect my squats. Dunno why it took so long for me to figure that out. lol

129

About to hit up legs in a few, but want to post my diet for right now, feel I got it worked out pretty well.

Wake Up: 50g whey, 2 tbsp VCO
Pre WO : 4 organic eggs, 2 slices of Ezekiel Bread, 2 tbsp of natural PB
Peri WO: 25g whey, 3 tbsp of Gatorade powder
Post WO: 50g whey, 1 cup oats, 1 cup cereal, organic banana, 2 cups skim milk, cinnamon
Dinner : Around 10oz chicken, 1.5 cups brown rice (sometimes substitute for organic beef with whole wheat noodles)
Bedtime: 1 Cup Cottage cheese

Comes out macro wise as comes out around 330P, 330C, and 100F, and about 3500 calories. Proteins a bit high at 190 BW, but a lot of it’s from carb sources, so they don’t really count I guess. lol. I basically backload the carbs, which seems to help me stay lean.

I wanna replace the gatorade powder with waxy maize or dextrose, but I really don’t the difference between the two. I honestly just want to know which one gives the least stomach problems and which one is ‘lighter’ (not heavy in your stomach, like oatmeal or something).

I just added in the PB today, because I’ve been feeling rundown lately, need a few extra cals. Know it’s not a lot, but I wanna just add foods here and there instead of acting how I did last time.

130

Legs and Abs: 10/26/11

Front Squats: Felt good
145x3
165x3
185x3
155x6

Sumo Leg Press: Going up 40-50lbs a week the last few weeks with these
4pps+50x6
5pps+50x6
6pps+50x10!

Leg Extensions: These burn like the dickens
1ppsx25,20,15,10,10,10,10

Seated Leg Curls:
120x8
140x8
160x9

Abs

Good Day today. I usually progress a lot on Leg day, and even though they are long and lanky, I feel they are a ‘strong’ body part for me. I’ve stopped wearing headphones in the gym, so mentally I have to drown out everything myself, not letting the music do it for me. Makes me really focus a lot more on the set.

131

Back and Arms: 10/27/11

Rack Pulls: Height of bar starts at mid knee level. These, for me, feel harder then floor deads. lol
315x3
365x3
405x1 <— got too fancy. lol
315x7

Rack Chins: YES, I WILL MARRY YOU RACK CHINS
BWx6
+30x6
+60x6.5
BWx15

CGBP: My CGBP is always close to ‘regular bench’… lolwut?
110x6
130x6
150x4.5 <— Idk what happened, like my left hand just lost balance kind of, was weird…

OH Rope Extension: tried OH EZ bar Extensions first, but those seem to kill my elbows with anything over 70lbs…
60x10
70x10
80x13

Straight Bar Curls: Goodness, these feel nice
65x6
75x6
85x7

Cross Body Curls:
35’sx10
40’sx10
45’sx13

Good workout today. Rack pulls really hit my mid back well, something I kind of neglect. Wanted that CGBP for 6, totally had it in me, but Idk, I think I adjusted my hands midset or something, completely fucked me over.

So my CGBP isn’t THAT far from my actual bench, and at this rate will be there soon. I just can;t seem to find the prefect ‘grip’ for me on regular, ‘power bench’. Basically how CT benches in his videos, that combo of hitting the chest, shoulders, and tri’s all perfectly. I’m 6’2"ish, with a really long wingspan (I think 6’5" ish??), does anyone have a similar build help me out??? lol

132

Off day today. Took a cue from Hlss, Did a sprint/speed work workout. Have an indoor track I’ll assume is 400m, so I did this:

jog
100m As Fast As Possible
jog
200m AFAP
jog
300m AFAP
jog
400m AFAP
jog
200m AFAP
jog

Felt good. It was tiring, and it makes me less cautious when eating carbs on off-days, which I feel helps with recovery, but scares the fatophobic in me

133

Chest, Shoulders, Calves: 10/29/11

Flat Bench: Widened grip a bit, felt less ‘smooth’, but more ‘powerful’ if that makes sense…
120x3
140x3
160x4 ← I honestly feel I could have knocked out a non-explosive grinder 5th rep, but had no spotter today
135x8

DB Incline: DB pressing is super sporadic with me. Ill add 2 reps, lose a rep, add 5 lbs, hard to progress on
40’sx4
50’sx4
60’sx5 ← wtf?
45’sx6 ← no rest between last 2 sets

Meadow’s Lateral Triset: these are sooo sexxii
50’sx 20,18/ 35’sx12,11/ 20’sx15,13

Meadow’s Rear Delt Triset: I think these are going to get my rear delts caught up fast
30’sx20,20/ 20’sx12,10/ 10’sx20,20

Calves: Metric shit ton of reps, rest pause style, with 1pps+50

Good workout. Bench felt a bit more solid today, hopefully the new grip will help get it going. DB presses are sluts. I love they way they feel, but are bi-polar. One week they allow me to progress, the next they hate me and make me lose 2 reps on the top set. May switch them out for something more progress-able, because it seems whenever I put them in my routine, they stall quickly. Meadows’ shoulder routines are killer, making a good deal of progress on those.

Back was still a but sore from rack pulls 2 days ago, hopefully that’s just because I added them in for the first time, because it’s hard to keep stable on pressing with a back thats sore to the touch. lol

134

Legs (with a touch of traps): 10/30/11

Squats: Stopped when form broke down
175x3
200x3
225x3 ← could of gotten 4
205x5

RDL’s: Moving these next week AFTER Hamstring curls, in the 10+ range, felt it too much in my low back
195x6
220x6
245x7

Single Leg Curls:
90x8
100x8
110x8

Leg Raises and GM’s (95 lbs) Superset
3 set of 12

Didn’t get a lot of sleep last night, so was definitely a bit groggy. Good workout taking that into account. I need to emphasize the stretch more in RDL’s and go in the higher rep range.

135

Back and Arms: 10/31/11

V-Grip Pulldowns: Felt uber good
140x4
160x4
190x6
150x10

Kroc Rows: These tear me up… how many reps can I go up too on here??
100x6
120x25

Tri Extensions: Went too heavy
75x6
85x6
95x5

V-Grip Pushdowns:
120x10
130x10
140x10

Hammer Curls: These probably look a bit sloppy, but I feel them in my bi’s, soooo…
45’sx6
55’sx6
65’sx6

Seated Alt. Curls: Dunno why, but doing these seated makes a ok exercise into a GREAT one
20’sx10
25’sx10
30’sx12

Awesome Workout. Wish DB’s went higher, I’m only going to be able to use 120’s for so many reps, but I don’t want to take these out, because they really destroy my upper back… The Pulldowns felt great. And Arms feel suuppa duuppa swole. This is by far my favorite workout

136

Did sprint work today. Off Day eating is looking like this

Meal 1: 4 organic eggs, 2 slices of Ezekial bread, 4 tbsp organic PB
Meal 2: 50g whey, 2 tbsp VCO
Meal 3: 12 BBQ wings (lol)
Meal 4: 50g whey, 2 tbsp VCO
Meal 5: 1 cup cottage cheese

My dinner is always a bit dirty on these days, because I’m only eating about 3000 calories, and with the sprints, that puts me in a deficit, so I just eat whatever and keep my carbs under 200g, closer to 150g. If it wasnt for the fact I keep ALL my fat on my love handles, I’d look pretty decent, so I got to keep in ardio to keep that area in check. This may be bro-science, but Lonnie Lowery talks about the lower ab/love handle/lower back area is usually cold to the touch during cardio, meaning the fat not being oxidized. I’ve noticed thats true with steady state, but with sprints, my whole abdomen is super hot, so maybe that means these could ‘lean’ out the area a bit?? hope so…

137

Shoulders, Chest, and Calves: 11/2/11

Seated OHP: Grinders…
85x3
100x3
115x4
95x5

Power Laterals: Sloppy, I’ll work on form next week
30’sx6
40’sx6
50’sx6

Flat Bench: Fast, ‘perfect’ reps
95x6
115x6
145x6

Cable Flyes:
12x10
14x10
16x10

One-Handed Cable Shrugs: Leaned away with these, got a SUPER stretch, good squeeze
120x12
130x12
140x20

Calves Super Dropset

Good workout… Making slow but steady progress. Been looking at John Meadow’s diet recommendations, may lower the little bit of processed carbs in my diet, and replace it with more healthy fats. Maybe help with keeping me leaner, as I feel good with carbs, but I also have a shitload of fat on my love handles… so idk

138

[quote]Spidey22 wrote:
Good workout… Making slow but steady progress. Been looking at John Meadow’s diet recommendations, may lower the little bit of processed carbs in my diet, and replace it with more healthy fats. Maybe help with keeping me leaner, as I feel good with carbs, but I also have a shitload of fat on my love handles… so idk
[/quote]

Are you doing any cardio? If you’re trying to get a little more fat loss while you’re gaining muscle you could add in some low/moderate intensity cardio a couple days a week.

whats your BW at these days?

139

[quote]gregron wrote:

[quote]Spidey22 wrote:
Good workout… Making slow but steady progress. Been looking at John Meadow’s diet recommendations, may lower the little bit of processed carbs in my diet, and replace it with more healthy fats. Maybe help with keeping me leaner, as I feel good with carbs, but I also have a shitload of fat on my love handles… so idk
[/quote]

Are you doing any cardio? If you’re trying to get a little more fat loss while you’re gaining muscle you could add in some low/moderate intensity cardio a couple days a week.

whats your BW at these days?[/quote]

Yea, I’m doing some sprint work on my off days. And right now I’m 192ish, gaining right about a pound every 2 weeks at this place. Trying to have bigger ‘numbers’ before trying to really push the BW.

140

Legs: 11/3/11

Front Squats: Everything was basically a grinder… FML
145x3
165x3
185x3, 1 <— Dang, wanted that 4th rep, so did one more single after the initial set
155x7

Sumo Leg Press:
5ppsx6
6ppsx6
7ppsx1
6pps+70x1

Just went home at this point. Everything felt like a grinder… Just couldn’t explode… Idk. Just wasn’t my day I suppose… will kill it tomorrow with Back and Arms