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Training Training Logs
141

Back and Arms: 11/4/11

Rack Pulls: Did these from below the knee today by standing on plates. Alot harder, but felt decent
275x3
315x7
295x6

Rack Chins: No partner today, positioning myself was a bench, probably cost me a rep
BWx6
+30x6
+60x7
BWx14

Decline CGBP: Started on flat, felt weird on shoulders. But last week and this week, it was like my left wrist/forearm was, idk, wobbly and off balanced. IDK why, but both times it made me stop the set early
135x6
155x5

Behind the Head Cable Extensions: Really hit the long head of the triceps, with no elbow pain
110x10
120x10
130x10

Straight Curls: These feel awesome
65x6
75x6
85x8

Cross-Body Curls: Used straps on the last set, and somehow i felt LESS bicep. wtf…
40’sx10
45’sx10
50’sx12

Awesome workout. This day always feels great. Rack pulls felt good on the mid-back, so hope that area strengthens up. Lately, I’ve been getting discouraged, because all I’m doing is making slow progress, 5lbs here, 5lbs there, and whenever I miss reps or something, I feel like shit. But like week to week, I can honestly say I look better, but I guess I wish I was stronger or bigger at this point…

142

So today took a very much needed off day, felt nice. I’ve been talking to some of the more experienced vets on the forums, and one of them had helped me integrate High Frequency Strength principles into my program. I’ll be squatting, benching, and OHP’ing 4 days in a 8-day rotation, and will increase the volume of my back work.

The reason for the change is I’m not strong, but it basically it feels like big movements are awkward for me, not smooth or fluid. Hopefully, emphasizing these certain motor patterns over and over, will help fix this. I was scared to do this due to my fear of ‘program-hopping’, but my rule of ‘always listen to those bigger then you’ triumphs that.

143

HFS Day 1, Shoulders: 11/6/11

Flat Bench: Each set, the only word I thought in my head was ‘ACCELERATE! ACCELERATE!’ Each set was faster and smoother then the last
125x6,6,6

Back Squat: Once again, each set faster then the last, and it was almost exhausting moving so fast. lol
175x6,6,6

Seated OHP: May go down 5lbs on these tomorrow, to make sure I’m as explosive as possible
85x 6,6,6

Mountain Dog Laterals: Felt sexy, awesome pump as usual
50’sx 20,20/ 35’sx 12,10/ 20’sx 15,12

Mountain Dog Rear Delts: See above
35’sx 16,16/ 25’sx 9,10/ 15’sx 12,13

Today showed me how outta shape I am. lol. I haven’t done more then one ‘big’ movement in a workout in forever, so by the time squats were over, I was already sweaty and breathing hard, but I wasn’t ‘tired’, if anything I was kind of wired. On my HFS days, I’m just going to do a few pump exercises on shoulders or chest or legs, and leave the gym. Don’t want to commit suicide via volume. Delts are super pumped though, still. Concentrating on accelerating the weight as fast as possible made me feel super strong, like every fiber in my body was working to move the weight. SO overall, I’m loving HFS one day in. lol

144

HFS Day 2, Legs: 11/7/11

Flat Bench: Explosive
125x6,6,6

Back Squat: Hmm… These are kind of hard for me to be explosive with, even with 135, but felt fast. lol
175x6,6,6

Seated OHP: Felt more explosive today then yesterday with same weight
85x6,6,6

Single Leg Curls:
90x8
100x8
110x10

Front Squats: Concentrated on staying upright and getting low. Hit my outer quads really well
135x4
155x4

Felt good today. My legs are a tad bit sore from the squatting, but I feel that’s because my glutes and hamstrings are REALLY getting worked fro the ballistic like movements. And it seems like 30 mins post-workout, i feel full of energy, so something must be working.

145

Back and Arms: 11/8/11

Neutral Grip Pulldown: Felt great
160x4
180x4
200x6

Wide Grip Pulldown: Down past chin every time, got a good stretch at top each time
120x6
135x6
150x8

Dead-stop DB Rows: Damn you John Meadows, you’ve struck gold again.
75’sx8
85’sx8
95’sx10 Damn this was tough

Wide Neutral Grip Cable Rows: Got a stretch on each rep, pulled it to lower chest
90x10
105x10
120x9 Dammit

Lying Tricep Extension:
70x6
80x6
90x6

V-Grip Pushdown:
120x10
130x10
140x12

Hammer Curls: I cheat on these, but IDC, it tears up my bi’s
45’sx6
55’sx6
65’sx8

Seated Alt. Curls:
25’sx10
30’sx10
35’sx10

Wow… So I added 2 more exercises in for back, per recommendation of a more experienced lifter on the site. Said I needed a lot more volume for it, for optimal growth and it’ll probably help even me out with all the pressing I do. Even in adding in the added volume, I still got out in under an hour, so that kind of opened my eyes to how much rest I actually need. Back and arms feel super awesome, and going to eat some extra carbs today to make up for the extra calories I probably lost. Much need rest tomorrow.

146

Good call on the added volume.

147

[quote]bugeishaAD wrote:
Good call on the added volume. [/quote]

Yeah, I’ve never had a real pump in my lats before today. A lot of big guys seem to think back and arms are those BP’s that respond well to higher volume.

148

Good work kiddo.
Ill be interested to see how you go with doing more than one big lift in the one session.

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149

Thanks Bird. Where’s the new log you promised??? lol

Did some speed work today. Warmed up on the bike, then did about 8 sprints. Felt awesome. I’ve noticed since adding starting HFS, the last few days I haven’t felt as sluggish or sleepy. Kind of chipper if anything. lol. Could be a coincidence, but maybe not. The sprints felt faster then ever today though, so boom!

150

HFS Day 3, Chest: 11/10/11

Flat Bench: First set so-so, last 2 were perfect
125x6,6,6

Back Squat: After being honest with myself and checking out some other logs, I lowered the weight 20lbs
155x6,6,6

Seated OHP: This is probably my most explosive movement
85x6,6,6

DB Incline: Did it rest pause style, resting when form broke down even a bit. Wanted 15 total reps
50’sx 6 5 4 =15 <— great pump

Fly Machine: just trying to get a pump
something for somthething

Seated DB Cleans: Joe Defranco uses this for prehab, figured it would be a good precaution with all the pressing I do
15’sx10
20’sx10
25’sx8

Workout was 5 hours earlier then usual, and I was rushed for time, so not the best, but it was ok. Checked my ego at the door with the squats, because the explosiveness was lacking, and I know in the long run it’s a good call to not ‘cheat’ myself now. Chest flyes sucked, needed a different ‘pump’ movement next week.

151

HFS Day 4. Legs: 11/11/11

Flat Bench: Felt great
125x 6,6,6

Back Squats: Dopeness
155x6,6,6

Seated OHP: Was at my home gym, tried using the OHP ‘station’, and it suck elephant weiner, un-rackig was awkward, made sets less then desirable
85x6,6,6

Sumo Leg Press Machine: Good Leg Press was taken, so did the seated one, felt good on the Hammies
320x6
360x6
400x10

Leg Extensions: Rest-pause, Pumpz city
80x40 30 25 25

Seated Leg Curls:
80x8
100x8
120x12

Good workout. Always feel weird when i gotta switch gyms, but it was alright, minus the awkward OHP set-up. Accessory work for legs wasn’t super heavy or anything, but I definitely hit them hard. My first week worth of HFS is over, adding 10lbs to everything next week, hopefully it goes as planned!

152

Hey little buddy,

My new log will commence soon. Im just rehabbing from a pretty bad groin strain at the moment. Training should start in 3-4 weeks time.

I was wondering how long do you spend in the gym? And your sprints on the bike; do you have a road bike or are you using a stationary bike at the gym?

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153

[quote]theBird wrote:
Hey little buddy,

My new log will commence soon. Im just rehabbing from a pretty bad groin strain at the moment. Training should start in 3-4 weeks time.

I was wondering how long do you spend in the gym? And your sprints on the bike; do you have a road bike or are you using a stationary bike at the gym?

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That sucks man, I hope you make a speedy recovery, and that it doesn’t effect your workouts negatively once you get back into it.

And I only spend about an hour in the gym, unless it’s super packed and I have to wait for equipment. I move at a quick pace, helps me stay focused and ‘in the zone’. And for the bike, it’s a stationary one in the gym, just get blood flowing.

154

Today’s an off day, but I was busy and didn’t post yesterday’s training

Back and Arms: 11/12/11

Rack Pulls: Stood on plates to make it below kness
275x3
315x3
355x2 <— ehh, maybe could have gotten 3, didn’t wanna risk it

T-Bar Rows: Wider grip, felt good
45x6
90x6
135x8

Rack Chins: Meant to do these in 8-10 range, just forgot. lol
BWx6
30x6
60x7 <— did this more fatigued then last week
BWx13

Stretchers: John Meadows… genius
80x10
110x10,12,11

Decline CGBP: Started tweaking my wrists, so wore cheap wrist wraps on last set
115x6
135x6
155x6 ← these were really clean reps, didn’t wanna grind out 1 or 2 more

Cable OH extensions: Forgot the weight because it was a new/different gym
something for 3 sets of 10-12

Straight Bar Curls: Jeez a bit of cheating make these a KILLER exercise. Tears my bi’s up
70x6
80x6
90x6

Cross-Body Curls: bumped reps up, for better form
30’sx12
40’sx12
50’sx13

Awesome workout. Need to adjust something for Rack pulls, feel… unnatural? Idk, not smooth. I’ll figure it out though. Had an awesome weekend, ate probably 6 steaks, a dozen eggs, and SOOOS much other stuff in the last 24 hours. Probably gained 8 lbs. lol

155

Week 2

HFS Day 1, Shoulders: 11/14/11

Flat Bench: Felt way easier/explosive then expected
135x6,6,6

Back Squat: Concentrated on ‘sitting’ back, much smoother and faster then last week
165x6,6,6

Seated OHP: 1st set kept hitting rack, after that flt good
95x6,6,6

Mountain Dog Laterals:
50’sx20,20/ 35’sx12,11/ 20’s15,14

Mountain Dog Rear Delts:
35’sx20,20/ 25’sx12,10/ 15’sx15,14

Seated DB Cleans: These definitely hit a part of my shoulder I’ve been neglecting
15’sx20,15

Added 10 lbs to all my HFS lifts today, and went in their hesitant. But after reading an older article by CT, I made sure to unrack the bar like I was going to dominate it for every set, and every rep was ‘violent’, as in a physical grunt came out every time I lifted. If anything, I was MORE explosive this week then last

156

HFS Day 2, Legs: 11/15/11

Flat Bench: Left delt-pec area was really tight, made first few sets less then stellar, but once I got into the groove I was fine
135x6,6,6

Back Squat: These were MUCH more explosive
165x6,6,6

Seated OHP: First set hit the pins, fucked me up, after that all good
95x5,6,6

Front Squats: Didn’t have any grinding reps, last week I got an ugly 4
135x3
155x5

Single Leg Curls:
95x8
105x8
115x8

Parillo Calves: Gave my calves a rest for a week, what a mistake
1pps+50x 20+30

Damn, good hard workout. Sweating like crazy after these workouts, but don’t feel driven into the ground like I use to with my workouts. I feel this program is going to take me where I want to go. My shoulder and chest area was kind of tight, and it effected my workout early on until it got loosened up. Will def hit that with the tennis ball later.

157

Back and Arms: 11/16/11

Neutral Grip Pulldown: Super sexy
170x4
190x4
210x5

Wide Grip Pulldowns: Good stretch at the top of each rep
120x6
140x6
160x8

Dead-Stop DB Rows: These OBLITERATE my back
80’xs8
90’sx8
100’sx10

Wide-Grip Cable Rows: Arnold style, stretch, then arch the back hard for each rep
90x10
105x10
120x12

Lying Tricep Extension:
70x6
80x6
90x7.5 <— so close!

V-Grip Pushdown: SUPER DEE DUPER CONTRACTION
130x10
140x10
150x10

Hammer Curls: Cheated a bit, will stay on this weight until form gets tighter
50’sx6
60’sx6
70’sx6

Seated Alt. Curls:
25’sx10
30’sx10
35’sx12

Crazy good workout. Feels great, eating a good deal of carbs to recover from this session. lol. Back feels destroyed, arms are pumped beyond belief. Went up in weight or reps on everything, so awesome workout overall!
Get antsy about wanting to bulk, put on some weight, but I feel l need to get stronger first… Just tired of getting small, but don’t want to get out of shape like I did last time… idk, first world problems. lol

158

HFS Day 4, Chest: 11/18/11

Flat Bench: Got more explosive as I went on, need to do an activation exercise probably
135x6,6,6

Back Squats: Killed these
165x6,6,6

Seated OHP: Awesomely explosive
95x6,6,6

DB Incline Bench: Rest Pause style, love these, great pump, stop each ‘set’ if form isn’t solid
60’sx 7(15 big breathes)+ 3(15 big breathes)+ 3

Cable Flyes: Probably the only exercise that is ALL chest
10x10
12x10
14x12

Cable Shrugs: One handed at a time, 3 sec pause at top, leaning away for maximum stretch at the bottom
150x8
160x8
170x10

Abs

Super good workout. Added 1.5 bars of chocolate to my pre-workout meal, advice from Buddaboy. He’s gotten great results from it, and I need to increase my cals a bit considering I dropped some weight from the extra work in my workouts, so i figured 300 extra cals could help. And it’s a recommendation from someone much bigger then me, so I’ll try it out. If it makes me fat, I can take them out, but I eat clean 90% of the time anyways, so doubtful. lol

159

HFS Day 4, Legs: 11/19/11

Flat Bench: Chest was a bit sore, so had to REALLY concentrate on each rep to make it fast
135x6,6,6

Back Squat: Felt Good
165x6,6,6

Seated OHP: Awesome
95x6,6,6

Sumo Leg Press: Last time I did these, barely got 6pps+ 50 for 1
5ppsx6
6ppsx6
7ppsx6 <— Huge increase

Calve Raises: Deep stretch each rep
7ppsx20
6ppsx30
5ppsx35
4ppsx27

Leg Extensions: was aiming for 100 total reps, only got 75…
1ppsx20+15+15+15+10

Great Workout. Since starting this HFS stuff, my lifting mentality has changed… Every rep on every exercise has SOOO much intensity behind it, something that before, I couldn’t physically manifest on the bar. But now, it’s like I have no ‘sticking point’ on exercises. Every rep is smooth and consistent. For the first time in a while, I don’t just really like working out, I LOVE IT.

160

Back and Arms: 11/20/11

Rack Pulls: Did a semi-sumo stance, much better ‘feel’.
275x3
315x3
355x4

T-Bar Rows: These one’s felt awkward
45x6
90x6
115x8

Rack Chins: Being fatigued for these made them less then stellar, but I’ll get use to it
+BWx8
+25x8
+40x7

Stretchers:
75x10
90x10
105x12,10

Decline CGBP: These just feel unstable… Idk why…
115x6
135x6
155x8

OH Cable Extensions: Didn’t really count reps, played with hand positioning, did 2 sets to failure

Straight Bar Curls:
70x6
80x6
90x6

Seated Hammer Curls: Cross Body curls were to ‘cheaty’. Tried these, and DURING, I feel it in my traps. As soon as the sets over though, CRAZY bicep pump. No idea lulz
30’sx12
35’sx12
40’sx15

Think I slept too much last night (10 hrs lol), so I was kind of sleepy all day. Also, I fixed my form on Rack Pulls, so it REALLY hit my upper back, which is great, but kind of fatigued me for the rest of the workout. I guess that’s fine though. Next week, I may try those PJR’s for the long head of my triceps, because regular OH extensions seem to eff up my shoulders, and cables are difficult to set up with any appreciable weight. Overall, can’t complain.

On a side note, went to my first pro Hockey game last night in Nashville, road trip with 4 other guys. It was crunk nasty, ate like shit (4 HUGE slices of pizza LOL), but it was really fun. I think Hockey may be the most difficult sport to play…