T Nation

Lord Humongous training log: Humongous Log of Humongousness

bodybuilding
performance

#381

10/12
W3/D5
OFF

10/13
SSP
Shield Phase
W4/D1 (doing week 3 legs tomorrow, don’t judge lol)

Slight incline bench off pins from chest:
205x2x3
225x3

Seated BTN press:
95x4x8

DB laterals:
*strict
25s x2x8
*cheaters
35s x8
25s x20

Bus Drivers:
45x8 each side
35x8

EZ bar front raise:
40x2x8

1-arm cable pull down(no handle, just grabbing the end of the cable)

40x10
50x8
40x2x8


#382

10/19/18

SSP
Stars and Stripes Phase
W1/D1
Upper 1:

Slight incline bench from pins: AVT 1 “hops” (each hop done successively without any rest besides adding weight. 3 minutes between rounds)

Round 1:
95x6
115x6
135x6
155x6
175x4

Round 2:
115x6
125x6
135x6
145x6
155x6

Cable flyes: AVT 2 “6-10-60” (6 sets of 10 with 60 seconds rest)
30s x6x10

Lat pull down: AVT 1
Round 1:
60x8
70x8
80x6
90x6
100x6
110x6

Round 2:
60x6
70x6
80x6
90x6
100x6

Chest supported Row with traps/rear delts emphasis (elbows flared out and squeezing traps hard) AVT 2
1 plate x6x10

EZ bar curl:
75x20

Rope pulldown:
80x20

30 minute walk


#383

10/26/18

SSP
Shield Phase 2
W1/D1

Coming back from a trip to Michigan where I didn’t get to do any training. Decided to rerun the shield Phase since it works better with the conditioning and calorie deficit I’ll be using

Slight decline bench from pins 1" off chest
155x10
185x3x10

BTN press:
85x14
65x12

DB laterals:
20s x15 strict
30s x15 cheating

EZ bar front raise:
30x2x15

Cable pushdown:
70x15
80x15


#384

10/29

SSP
Shield Phase
W1/D4

T-bar row: (not chest supported)
115x2x10
135x2x10

NG lat pulldown:
120x12
100x15

Wide grip shrug:
135x20 (all with pause at peak)
135x20 (first 10 paused)

Cable curl with rope:
80x2x15


#385

11/1/18

SSP
Shield Phase 2
W2

Slight decline bench from pins:
205x3x8

BTN press:
85x12
85x11

Cable flyes:
40x2x12

DB laterals:
25x12 strict
35x12 cheaters

Superset:
Leaning away cable laterals:
20x2x12
Cable tricep pushdown:
90x25
110x12


#386

11/3/18

SSP
Shield phase
W2/D3

Had an empty gym today so decided to get some videos

T-bar row:
150x2x8
175x8 (second video messed up so only got the first and third sets)

Lat pulldowns (palms away)
100x15
110x12

Wide grip shrugs
185x15
205x12

Cable curls with rope
90x15
100x12


#387

11/6/18

SSP
Shield Phase 2
W3/D1

Slight decline bench from pins:
225x3x6

BTN Press:
95x10
95x9
95x6

Cable flyes SS with DB laterals (strict)

40x10 / 30s x10
40x10 / 25s x10
40x10 / 20s x10

Been neglecting conditioning this cycle and it showed today. I was short on time so I was hauling ass and suckin wind. Tomorrow is conditioning day


#388

Conditioning day got cut short by a random storm

Farmer carries
135x2x50yds
225x2x25
315x2x25

Superset with

Prowler pushes:
70lbs (empty sled) x50yds
160x2x25
250x15yds (moves to the concrete for this because the grass was muddy, but for some reason the prowler REFUSED to get going on the sidewalk. Maybe it has mud stuck on the bottom of it or something, who tf knows


#389

11/9/18

Went nuts deep today

SSP:
Shield Phase 2
W3/ D2

T-bar row:
185x6
200x4,3,2 (rest/pause)
100x20

Pronated grip lat pull down:
130x9 (lots of swing)
100x10 (all with a 3-5 second negative, first five paused at bottom)
100x10 (wide grip)

Wide grip shrugs:
225x10
275x2x10 wtf?

DB curls:
30s x3x10


#390

11/10/18

Supersets and short rests

SSP:
Shield Phase 2
W3/D3

Seated leg curl: (1 minute rest between exercises()
90x15 SS w/ decline sit ups x15
110x15 SS w/ sit ups x15
110x15 SS w/ crunches x20

2 min rest

Leg press: (doesn’t give the weight of the platform, so just going with plate weight) (1 minute rest between exercises)

270x20 SS w/ leg raises x15
270x25 SS w/ leg raises x15
320x20

5 minute rest

Prowler push: (on concrete, 1 min rest between pushes)

160x8x20m


#391

11/13/18

SSP
Shield Phase 2
W4/ D1

Decline bench from pins:
245x2x3 (only recorded 2nd set)
275x3

BTN press:
95x8
115x8
115x7
115x5

Cable flye SS w/ DB laterals
40x12 / 35s x8
40x12 / 30s x8
40x10 / 30s x8

Leaning away Cable lateral raise SS w/ cable pushdowns:
30x8(each side) / 100x8
20x8 / 100x8
20x8 / 100x8

Prowler push: (1 minute rest)
200x4x20m


#392

11/16/18

Shit balls

TBDL:
225x5
275x5
315x3
365x1
405x1
455x1

500x0 fail half way up

315x20 PR (god damn!!)


#393

11/19/18

Took a day to test my strict OHP max and get a sick pump

OHP:
95x10
115x5
135x3
155x1
165x1
175x0 irritating as fuck
135x7

DB lateral:
20s x20
15s x20, 15 drop set

Bent over DB rear felt flyes:
10s x25
10s x25,15,30 drop set (no idea where that 30 came from lol)

Cable flyes SS w/ cable push downs
30x20 / 100x15
30x20, 15 / 80x20, 7 drop sets

OHP was shitty, but the rest of the session was really fun. Gonna run the shield Phase a 3rd time through and use OHP as the main press movement.


#394

11/28/18

SSP
Shield 3:
W1/D1

Slight incline press from pins:
135x10
185x8
225x5
245x3

BTN Press:
95x15
95x10

Cable Flye SS w/ DB laterals
40x15 / 20s x15
30x15 / 15s x15

Leaning away cable laterals SS w/ rope push down:
20x15 each side / 100x15