Evan's Training 2

Your butt.

[quote]Gaius Octavius wrote:
Your butt.[/quote]

Lol

7.15.11

Delts/Rear Delts/Traps/Forearms

Seated Smith Press
Bar x 20
95 x 15
135 x 15
185 x 15
RP SET:
225 x 11, 3 (solid set)
Pump set
135 x 20

Giant Set:
Standing Over and Back Press: 65 x 10, 75 x 10, 85 x 10, 95 x 10, 105 x 10, 75 x 12
Machine Laterals: 90 x 8, 8, 8, 8, 8, 50 x 15
Dumbbell Front Raise: 30 x 8 LR, 35 x 8 LR, 40 x 8 LR, 40 x 8 LR, 40 x 8 LR, 25 x 14 LR
Rest 60 seconds, repeat (insane burn)

Reverse Pec Dec
145 x 8, 160 x 8, 175 x 8
70 x 50 to 40 x 25 (half full, half half) to 10 x 10 full plus squeeze

Barbell Shrugs w/2 second hold at top
135 x 10
225 x 10
315 x 10
405 x 8 to 315 x 10

20 minutes steady-state step mill

Awesome shoulder day. Smith military hit my delts more than any other pressing exercise I have done thus far…will be doing those more. My ROM isn’t all the way down to the chest, I stop at the chin. The giant set was brutal. Shrugs felt strong, wi be implementing 2 second holds as they allow me still to go pretty heavy, but focus on form as well.

Updates tomorrow.

[quote]ebomb5522 wrote:
7.11.11

Legs

Standing Calf Raise
8 x 8-10 (30 seconds rest)

Back Squats
135 x 10
225 x 5
315 x 5
405 x 5
505 x 6
405 x 15

Lying Hamstring Curls
increase weight each set, 3 x 12, then drop down and do a few

Leg Press
worked up to 9 pps x 30

Glute Ham Raise (flex hard at top + pause)
Bw x 12, 12, 12 (30-40 seconds rest)

Leg Extension/Barbell Lunges
45 x 20/80 x 10 LR
70 x 20/80 x 20 LR
70 x 20/80 x 20 LR

Tibia Raises/Standing Calf Raises
4 sets
12/10-12

Very, very strong leg day. Happy with the weights and pump.

[/quote]

You’re leg strength is off the chart! Good work. Do you feel like there’s anything specific you’ve done in the past to reach these levels of strength? My squat has has always been very poor despite feeling like I’ve tried everything to improve it.

7.16.11

HIIT
BIke Intervals
10 minute warmup
5 intervals
10 minute cooldown

Did some posing also…I will start trying to do 10-20 min of this a day starting now to improve.

Arms tomorrow. Look for some serious volume tomorrow.

Here are my weekly contest updates if anyone wants to check

[quote]Austinsprodigy wrote:

[quote]ebomb5522 wrote:
7.11.11

Legs

Standing Calf Raise
8 x 8-10 (30 seconds rest)

Back Squats
135 x 10
225 x 5
315 x 5
405 x 5
505 x 6
405 x 15

Lying Hamstring Curls
increase weight each set, 3 x 12, then drop down and do a few

Leg Press
worked up to 9 pps x 30

Glute Ham Raise (flex hard at top + pause)
Bw x 12, 12, 12 (30-40 seconds rest)

Leg Extension/Barbell Lunges
45 x 20/80 x 10 LR
70 x 20/80 x 20 LR
70 x 20/80 x 20 LR

Tibia Raises/Standing Calf Raises
4 sets
12/10-12

Very, very strong leg day. Happy with the weights and pump.

[/quote]

You’re leg strength is off the chart! Good work. Do you feel like there’s anything specific you’ve done in the past to reach these levels of strength? My squat has has always been very poor despite feeling like I’ve tried everything to improve it. [/quote]

In the past, I have focused solely on heavy squatting (front and back)…when I was younger, I did a lot of box squats and usually trained the lift twice/week. I think the biggest thing for me is just trying to push myself a bit further every workout. I know it sounds simple, but your mind can push your body further than you think on leg day.

What does your squat look like right now? How long have you been stuck?

7.17.11

Arms

Warmup Sets (15-20 seconds rest)
EZ Cable Curls x 15/Rope Pushdown x 15
3 sets, continuous

Close Grip Bench Press
BAR x 12
135 x 6
185 x 8
225 x 5
275 x 8 (tied a PR)
2 Seconds Pause, 3/4 lockout (30-45 sec rest)
225 x 7, 6 (first set, left 2 in tank, second left 1)

Seated Alternating Dumbbell Curls
20 x 10 LR
40 x 8 LR
50 x 6 LR
65 x 6 LR (tried to keep form somewhat good) PR
65 x 5 LR
Super Strict Hammers to Meadows Cross Bodies (very strict)
30 x failure to 30 x 10 LR (2 seconds squeeze)

Weighted Dips
BW x 20
45 x 8
90 x 14, 5
BW x 30 (pump reps)

Spider EZ Bar Curls
20 + bar x 10
40 + bar x 10
60 + bar x 10
70 + bar x 6 to 60 x 5 to 40 x 7 to 20 x 10

PJR Pullover/Lying Cable Curl (E-Tempo)
50 + bar x 8/60 x 8
60 + bar x 8/60 x 8
70 + bar x 10/60 x 8
80 + bar x 10/60 x 10
100 + bar x 8/60 x failure

1 minute curl grip chinup
To
Assisted Dip Platform Pushdown
30 LR to 15 2 -arm
85 x 30 2 arm right to 100 x failure

Awesome arm session. Im pretty psyched because today is a high carb day, so I had a nice big breakfast of oats, whey, and cinnamon raisin Ezekiel bread with a little almond butter, and then crushed the gym with 70 grams of Vitargo : ). Hit PRs on close grip and seated dumbbell curls. I have hit 275 x 8 before on close grips, but at a significantly higher bodyweight. Everything felt strong and the pumps were insane today.

[quote]ebomb5522 wrote:

[quote]Austinsprodigy wrote:

[quote]ebomb5522 wrote:
7.11.11

Legs

Standing Calf Raise
8 x 8-10 (30 seconds rest)

Back Squats
135 x 10
225 x 5
315 x 5
405 x 5
505 x 6
405 x 15

Lying Hamstring Curls
increase weight each set, 3 x 12, then drop down and do a few

Leg Press
worked up to 9 pps x 30

Glute Ham Raise (flex hard at top + pause)
Bw x 12, 12, 12 (30-40 seconds rest)

Leg Extension/Barbell Lunges
45 x 20/80 x 10 LR
70 x 20/80 x 20 LR
70 x 20/80 x 20 LR

Tibia Raises/Standing Calf Raises
4 sets
12/10-12

Very, very strong leg day. Happy with the weights and pump.

[/quote]

You’re leg strength is off the chart! Good work. Do you feel like there’s anything specific you’ve done in the past to reach these levels of strength? My squat has has always been very poor despite feeling like I’ve tried everything to improve it. [/quote]

In the past, I have focused solely on heavy squatting (front and back)…when I was younger, I did a lot of box squats and usually trained the lift twice/week. I think the biggest thing for me is just trying to push myself a bit further every workout. I know it sounds simple, but your mind can push your body further than you think on leg day.

What does your squat look like right now? How long have you been stuck?
[/quote]

At 160lb bodyweight I’ve free sqautted 290lbs and box squated 352lbs off a parallel box. I was stuck at this for months. Tried 3 blocks of 5/3/1 which made no difference. I’m going to try 5/3/1 again with box squats first and normal ATG squats after. I always feel that it takes a long time for my CNS to kick in which is my reasoning behind. Would be good to get your opinion on it.

7.18.11

Leg Day

Leg Press Calf Raise (stretch at bottom, flex at top)
3 pps x 20, 20
4 pps x 20, 15, 8, 8, 8 (15 seconds rest, longer flex and stretch each set)

Leg Press (normal stance)
3 pps x 8
5 pps x 8
7 pps x 8
9 pps x 8
11 pps x 8
13 pps x 8
14 pps x 8 strip off right to 10 pps x 20 (double PR)

Lying Hamstring Curl (2 up-1 down w/7 seconds eccentric)
80 x 6, 6, 6 LR (30 seconds rest)
2-legs + stretch
80 x failure

Back Squats
135 x 20
225 x 20
315 x 20, 20

Short Bar Lunge/Bw Jump Squats
80 x 20 LR/20
80 x 20 LR/20

Seated Hamstring Curl (squeeze, slow)/BB RDL using 25s (2 seconds stretch, explode, squeeze AHAHP)
110 x 8/145 x 8/110 x 8/145 x 8

Insane day.

Leg press PR was huge. This is the first time, that I can remember, that I have done leg press as my main strength movement, and damn am I a lot stronger than I thought on it.

Squats were brutal, but they gotta be there.

Supersets were fun : ).

[quote]Austinsprodigy wrote:

[quote]ebomb5522 wrote:

[quote]Austinsprodigy wrote:

[quote]ebomb5522 wrote:
7.11.11

Legs

Standing Calf Raise
8 x 8-10 (30 seconds rest)

Back Squats
135 x 10
225 x 5
315 x 5
405 x 5
505 x 6
405 x 15

Lying Hamstring Curls
increase weight each set, 3 x 12, then drop down and do a few

Leg Press
worked up to 9 pps x 30

Glute Ham Raise (flex hard at top + pause)
Bw x 12, 12, 12 (30-40 seconds rest)

Leg Extension/Barbell Lunges
45 x 20/80 x 10 LR
70 x 20/80 x 20 LR
70 x 20/80 x 20 LR

Tibia Raises/Standing Calf Raises
4 sets
12/10-12

Very, very strong leg day. Happy with the weights and pump.

[/quote]

You’re leg strength is off the chart! Good work. Do you feel like there’s anything specific you’ve done in the past to reach these levels of strength? My squat has has always been very poor despite feeling like I’ve tried everything to improve it. [/quote]

In the past, I have focused solely on heavy squatting (front and back)…when I was younger, I did a lot of box squats and usually trained the lift twice/week. I think the biggest thing for me is just trying to push myself a bit further every workout. I know it sounds simple, but your mind can push your body further than you think on leg day.

What does your squat look like right now? How long have you been stuck?
[/quote]

At 160lb bodyweight I’ve free sqautted 290lbs and box squated 352lbs off a parallel box. I was stuck at this for months. Tried 3 blocks of 5/3/1 which made no difference. I’m going to try 5/3/1 again with box squats first and normal ATG squats after. I always feel that it takes a long time for my CNS to kick in which is my reasoning behind. Would be good to get your opinion on it. [/quote]

How about you try back squatting 3 times/week.

One day could be heavy, the next reps, the next volume based.

I would say that would work.

Just found this log. Insane progress in here man. Gotta quick question for you: what are you currently doing for nutrition peri-workout? I found this breakdown in your first log:

650 AM Alpha GPC
715 AM 1 serving Results
730 AM 350 mg caffeine + 4500 mg l-tyrosine
745 AM 1 scoop hydrolyzed whey protein + 6 scoops xtend
930 AM 30 grams hydrolyzed whey + 2 scoops xtend

Are you still using this protocol or have you changed things up?

Oh and sick leg press PR. That was beastly.

Yeah Evan. It’s just not fair that we all have to strain under the bar e’r day, while eating a fuck ton of food, while doing all kinds of volume and stuff - and then you just walk in, on a CONTEST DIET, and hit some INSANE PR’s…

LOL at my mom and dad telling me I’m eating too much BTW. My mom said, “Hey, why don’t you just be normal and eat a bowl of cereal or something (while I was making my eggs for dinner).” Some people…Some people…

[quote]PerformanceOne wrote:
Just found this log. Insane progress in here man. Gotta quick question for you: what are you currently doing for nutrition peri-workout? I found this breakdown in your first log:

650 AM Alpha GPC
715 AM 1 serving Results
730 AM 350 mg caffeine + 4500 mg l-tyrosine
745 AM 1 scoop hydrolyzed whey protein + 6 scoops xtend
930 AM 30 grams hydrolyzed whey + 2 scoops xtend

Are you still using this protocol or have you changed things up?

Oh and sick leg press PR. That was beastly.[/quote]

Here’s my current peri-workout nutrition:

Pre-Workout: 15-35 grams Vitargo (depending on high or low carb day) + 1-2 scoops pre workout powder or energy drink + L-Tyrosine + DMAE + 20 grams EAAs + 6 Quadracarn (Beverly International) + 2 grams beta alanine + 3 grams creatine mono + 3-4 grams Primaforce Glycocarn

During Workout: 15-35 grams Vitargo + 2 grams beta alanine + 5 grams creatine + 4 scoops xtend

Post-Workout: 30 grams EAAs + 5 grams Leucine

The quadracarn is a great product that has 4 different kinds of L-Carnitine in it in high doses, namely L-Carnitine L-Tartrate.

Thanks for the comments man!

[quote]hlss09 wrote:
Yeah Evan. It’s just not fair that we all have to strain under the bar e’r day, while eating a fuck ton of food, while doing all kinds of volume and stuff - and then you just walk in, on a CONTEST DIET, and hit some INSANE PR’s…

LOL at my mom and dad telling me I’m eating too much BTW. My mom said, “Hey, why don’t you just be normal and eat a bowl of cereal or something (while I was making my eggs for dinner).” Some people…Some people…[/quote]

Haha, it’s all mental.

Ya, I stopped listening to what people tell me is “normal” long ago…because, plain and simple, to be the best, you can’t be : ).

7.19.11

HIIT

Bike Sprints
10 minute warmup
5 intervals
10 minute cooldown

And, just for kicks
Pullups (palms forward): I did 30 in 30 seconds

Just wanted to see what I could do, not bad.

7.20.11

Chest/Triceps

Flat Bench Press (yep, doing it first actually)
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5 + 2

Close Grips
225 x 5
275 x 5
295 x 3 + 2

HS Iso Flat Press (I think this is the toughest HS machine)
1 pps x 10
2 pps x 10
RP
2 pps x 15, 5

HS incline 1-Arm Turn Press
25s x 8 LR
45s x 8 LR
55 x 8 LR
70 x 8 LR
2-Arm Dead Stop
2 pps x 10
2 pps + 25 x 10
3 pps x 8

Bodyweight Chest Dips
4 sets, 12-20 reps

Standing Calf Raise/Single Leg Tibia Machine
8/10 LR
8/10 LR
8/10 LR
DC Calves (15 second stretch at bottom)
1 x 8 reps

Amazing chest day. I was a copycat today and did Bug’s session pretty much to the T except I left out the inclines at the end and jumped to HS instead. I haven’t benched first in a long time and it felt pretty damn good today. 315 went up easy, there is a ton of room for improvement, even now I believe.

I did some posing in the aerobic room of the gym and will throw some pics up in my contest thread if you all wanna check them out.

7.21.11

Back

Lat Pulldown
Worked up to 255 x 10

Lat Pulldown Superset (1 sec squeeze, long stretch at top)
A1) Ultra Fat Bar: 120 x 10, 10, 10
A2) Normal Bar: 120 x 10, 10, 10

Killed forearms

Chest Supported Rows (30 seconds rest)
1 plate x 15, 15
2 plates x 12, 12, 12

DY Row (3 second hold)
1 pps x 10 LR
2 pps x 10 LR
3 pps x 8 LR to 2 pps x 10 LR

Deadlifts
135 x 5
225 x 5
315 x 1
405 x 1
495 x 1
585 x 1 (powerful)
615 x 1 (powerful)
videos of 2 top sets

Nautilus Lat Pulldown (30 seconds rest) (full 3 seconds hold at bottom, exaggerated pulldown movement)
1 pps x 10 LR + 2-arm x 10
1 pps + 25 x 10 LR + 2 arm x 10
Rest Pause Set (still with 3 seconds holds)
2 pps + 25 x 14 LR, 5 LR, + 2 arms x failure

Brutal back day. Lots of controlled negatives and squeezing, but let’s not forget heavy deads : ).

I didnt think I was going to deadlift or rack pull today as my hammies are still really sore from leg day, but I got to that point in my session and just said go for it, so I decided to hit some singles. 615 felt pretty good to me, especially at my bodyweight.

585 set:

615 set:

Killed those deadlifts bro!