It’s been a while, sorry guys
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Legs + Biceps
5 min treadmill run warm up
hack squat
2x15 100 lbs
1-leg hack squat
x6 100 lbs Left Leg, no rest, x6 100 lbs Right Leg
x5 90 lbs Left Leg, no rest, x5 90 lbs Right Leg
x6 130 lbs Left Leg, no rest, x6 130 lbs Right Leg
hack squat
2x5 230 lbs
2x6 260 lbs
… as deep as I can do, well below parallel
1-arm rope cable curls
x6 30 lbs Left Arm, no rest, x6 30 lbs Right Arm
x4 40 lbs Left Arm, no rest, x4 40 lbs Right Arm
… 40 lbs feels like 70 lbs
dumbbell hammer curls
x5 35’s [5 reps for each arm]
x5 40’s [5 reps for each arm]
x6 50’s [6 reps for each arm… see how it goes]
x5 60’s, NEW Personal Best
x5 60’s
x3 60’s, finished set x4 50’s
… getting tired out
x5 60’s
x5 60’s
1-arm preacher machine curls
x6 50 lbs, Right Arm
x6 50 lbs, Left Arm
x6 50 lbs, Right Arm
x6 50 lbs, Left Arm
x6 50 lbs, Right Arm
x6 50 lbs, Left Arm
no rest in any sets above, now a break
x8 40 lbs, Right Arm
x8 40 lbs, Left Arm
x8 40 lbs, Right Arm
x8 40 lbs, Left Arm
no rest in any sets above, now a break
Stretches, Post
Whey + Creatine
20 mins later at home,
2 bananas
1 cup no-fat yogurt ice cream
1.5 hours later, hungry
chicken breast pieces
banana
broccoli
carrots
3 hours later, bed
almonds
2 MSM pills
…Legs feeling pretty tired early on.
Made new weight on hammer curls, try for some solid reps with 65’s next time. I hate my biceps, destroy them every time.
Today, Chest + Triceps with a little Back work.
Focus on bench press, incline flyes, dumbbell skullcrushers, bent over dumbbell laterals, machine row.
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Chest + Triceps + light Back
dumbbell bench press, flat
2x15 35’s
barbell bench press
x11 bar
x11 20 lbs
2x8 135 lbs
dumbbell bench press, flat
x0 65’s, finished set x8 60’s
x8 55’s
x8 60’s
cable crossover, to pump up again
x8 40 lbs
x8 50 lbs
x8 65 lbs
… 65 feels like 110
dumbbell bench press, flat
2x6 55’s
hammer str
x4 2 plates + 50 lbs
x4 2 plates + 75 lbs
dumbbell skullcrushers
x8 40 lbs
x8 50 lbs
bent-over dumbbell laterals
x8 20’s
x8 15’s
standing bent-over dumbbell laterals [thinking of Arnold doing these]
x8 15’s
x8 10’s
Post
Steak + Creatine
… Bench press is still difficult at times 135 lbs. Dumbbells 70’s still out of reach, often times 65’s too hard. More goals to shoot for.
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Next day, Rest
Next day, Rest
Today, Shoulders + Legs + light Back + rotator cuff work
Legs + Shoulders + light Back + Rotator cuff work
hack squat
2x12 100 lbs
x8 200 lbs
x2 260 lbs, too light finished set x4 320 lbs
2x6 400 lbs, stack
x6 320 lbs
2x6 300 lbs
… until 400 is easy weight, gonna keep hack squatting
barbell overhead press
x10 20 lbs
2x8 50 lbs
2x5 70 lbs
… 70 feels so hard!!!
iso-lateral hmr str
x10 2 plates
x10 2 plates + 50 lbs
… mixed Gatorade
1-arm iso-lateral hmr str
x4 3 plates, Left Arm
x4 3 plates, Right Arm
x4 3 plates + 25 lbs, Left Arm, NEW Personal Best
x4 3 plates + 25 lbs, Right Arm, NEW Personal Best
… crazy weight for me, plus crazy hard, form good though
x6 2 plates + 20 lbs, Left Arm
x6 2 plates + 20 lbs, Right Arm
x6 2 plates + 20 lbs, Left Arm
x6 2 plates + 20 lbs, Right Arm
1-arm dumbbell row
x10 40 lbs, Left Arm
x10 40 lbs, Right Arm
lat pulldowns, wide overhand grip
x12 80 lbs
x4 145 lbs
x8 130 lbs
rope face pulls, new exercise for me
x8 40 lbs
x8 62 lbs
x8 76 lbs
x7 65 lbs
… elbows flared out, think I’m doing them right, feels right
dumbbell rotator cuff raises [arms at like a dumbbell press but then just move at the elbows]
x8 5 lbs, Left Arm
x8 5 lbs, Right Arm
Stretches, Post
Creatine + Whey
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Next day,
Chest
dumbbell bench press, flat
2x14 35’s
2x8 60’s
x6 65’s
x0 65s, freaking heavy no reps, finished set x6 60’s
x6 60’s
… spilled my water gallon on the floor. Oh noes!
barbell bench press, flat
2x6 90 lbs
2x6 75 lbs
iso-lateral decline hmr str
x8 2 plates + 20 lbs
x4 4 plates
x1 4 plates, too heavy finished set x4 2 plates + 70 lbs
x2 2 plates + 70 lbs
… getting freaking tired
cable crossover, till failure
x8 40 lbs
x8 50 lbs
x4 65 lbs
… no rest anywhere in between sets
Stretches, Post
Creatine + Whey
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My energy for workout has been sliding for a little while, I blame my “less than clean” bulk diet. Too much bread, no enough veggies and long lasting carbs like rice.
Made up chicken, steak and rice yesterday, I’ll get back on track.
Yesterday before I did Chest I finally thought like,
“Sh.it, this is something I always want to do, workout and just make it a part of my life. It doesn’t feel contrived or I’m doing it for someone else like it sort of used to feel like, it’s 100% for me and that’s the only one who really cares. It just feels right when I’m in the gym, it’s simple, me vs the plastic-covered metal.”
So that was sort of a revelation.
I try to always think about what I AM ACTUALLY DOING. Like if I’m benching, I try to think if I’m doing better than last time, or if I’m not working as hard as I possibly could. I think about when I cheat food and when I’m done I feel like seconds but I know it won’t make anything better for me, either mentally or physically. I think about how I need to lean up better in the fall when I go back to university and how I know I can do it and how much better I will look and how I will feel, stronger, more alive, more able and how I need to put on muscle to get those feeling again, thinking about the future and how bad I want it, I shake with anger that I will get it done and I put on the angry face and just convince myself even more that I am worthless until I complete my goals, then I can be worth something.
Today, Back + Biceps, then Rest.
July 29th, Tuesday, Back + Biceps
1-arm dumbbell row
x14 40 lbs, Left Arm, no rest x14 40 lbs, Right Arm (warm up sets)
x14 40 lbs, Left Arm, no rest x14 40 lbs, Right Arm (warm up sets)
x14 60 lbs, Left Arm, no rest x14 60 lbs, Right Arm (warm up sets)
x8 70 lbs, Left Arm, no rest x8 70 lbs, Right Arm
x8 70 lbs, Left Arm, no rest x8 70 lbs, Right Arm
x8 80 lbs, Left Arm, no rest x8 80 lbs, Right Arm
x8 80 lbs, Left Arm, no rest x8 80 lbs, Right Arm
iso-lateral hmr str
x10 2 plates
1-arm iso-lateral hmr str
x8 2 plates, Left Arm, no rest x8 2 plates Right Arm
x10 2 plates + 25 lbs, Left Arm
x10 2 plates + 25 lbs, Right Arm
x1 3 plates + 25 lbs, Left Arm, too heavy
x8 2 plates + 25 lbs, Left Arm
x8 2 plates + 25 lbs, Right Arm
… Mixed up Gatorade
pec deck rear flyes
x1 100 lbs, x1 150 lbs, x1 175 lbs, x4 170 lbs
x8 170 lbs
… machine is strange, not full ROM capable like I’m used to
1-arm standing preacher curls (never stood before doing these)
x7 30 lbs, Left Arm, no rest x7 30 lbs Right Arm
x7 30 lbs, Left Arm, no rest x7 30 lbs Right Arm
x4 35 lbs, Left Arm, no rest x4 35 lbs Right Arm
seated tricep pushdowns
x12 100 lbs
x10 150 lbs
x8 200 lbs
x3 200 + 7.5 lbs (no more weight available)
x1 200 + 7.5 lbs, finished set x6 160 lbs
1-arm seated tricep pushdowns (never tried this before)
x10 60 lbs Left Arm, no rest x10 60 lbs Right Arm
x8 80 lbs Left Arm, no rest x8 80 lbs Right Arm
Stretches + Post,
Creatine + Whey
— Workout good. Little discomfort in the 1-arm iso-lateral hmr strs, but didn’t push it so hard after that pain. Couldn’t do lat pulldowns, they always loosen up my back, because my shirt was too short and I didn’t feel like showing my fatness to the crowded gym so I did pec deck rear flyes. Damn machine is all messed up but my ROM wasn’t terrible, only like 70% full. Took a few reps to find a decent weight.
Went overboard on the seated pressdowns. Across from me is the machine preacher curl. Big Mexican man on it with a towel, doing 1-arm curls with the stack. He was staring at me the whole time. Sweat was coming off me like a melting snowman. Maybe that’s why he was looking at me the whole time, dunno why. I gotta bring a bigger towel next time, little hand towel ain’t cutting it. 1-arm pressdowns were killer. Sort of hard to keep the elbow in place but I tried my best.
Today, Rest.
Tomorrow, Legs + Shoulders.
Next, Chest + Triceps.
Legs + Shoulders + Upper Chest
hack squat
2x15 100 lbs
2x12 200 lbs
x12 300 lbs, legs awfully wobbly
x12 280 lbs, standing is hard
leg press, stacked
x12 100 lbs
x12 200 lbs
x12 385 lbs
x12 365 lbs
… seat all the way back but still hard to get my big ass legs into position
dumbbell overhead press
x12 35’s
2x10 45’s
incline dumbbell bench press
2x10 35’s
2x10 50’s
incline barbell bench press
x10 55 lbs
x8 75 lbs
x7 85 lbs
x7 105 lbs
… Mixed up 3 packets Gatorade powder, 75 carb
incline dumbbell flyes
x8 40’s
x8 35’s
x8 30’s
Stretches + Post
36 g protein Whey isolate + 5 g creatine monohydrate
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Legs really hurt… Sort of pre-fatigued on the hack squat, then hit em really hard again on the leg press. Like I said above I’m a bit tall for the machine so I had to lift my ass off the seat to get my legs in position, then sit back down. Getting the weight up is the hardest part, that and going as negative as I can with the weight.
Today is Middle Chest and Triceps.
Gonna try out some new tricep work in addition to CGBPs.
Also get in some loosening Back work.
I’m planning on changing up my diet radically today.
University classes start back up Sept 2nd. Get back into the “residence halls” [you can’t call them Dorms anymore, policy thing] in late August.
The plan then is to lower carbs quite a bit, up protein, water, and keep training but with an emphasis on cardio.
Don’t want to take it too fast but I will do it, lean down again.
Unsure how much, but I estimate 40-50 lbs. Take pics before, during the “lean down” and after. Post em all up when it’s done. I estimate “lean down” phase will be complete around my birthday, January.
Got in a hurried workout last night. Yesterday was a hell, diet was bad timing but super clean. Getting my sh.it together in my head and new foods all over the place was stressful. Get in better schedule and workout today.
Last night didn’t go as planned,
Back + Triceps, all light work
rope face pulls
2x12 30 lbs
iso-lateral hmr str
2x12 2 plates
tricep dips between benches, new exercise for me
3x8 bodyweight
lat pulldowns
x8 100 lbs, wide underhand grip
x3 180 lbs, close reversed grip
x4 140 lbs , medium wide overhand grip
Barely got a sweat on but I did my Stretches + Post
Whey + Creatine
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Diet was lots of steak, whey, apples, bananas, carrots, very little bread
Diet will be like yesterday plus brown rice, more stable carb
Workout is Chest + Triceps
Turned out to be just Chest
barbell bench press
x15 bar
x8 50 lbs
x7 50 lbs
5x7 135 lbs
dumbbell pullover
x8 35 lbs
x8 60 lbs
x4 70 lbs
dumbbell flyes, flat bench
x8 50’s
dumbbell bench press, flat bench
2x8 50’s
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Back + Biceps
lat pulldowns, wide grip
x12 100 lbs
x12 120 lbs
x12 130 lbs
x8 140 lbs
x6 145 lbs
1-arm uni-lateral lat pulldowns [using cablecross over handle], new exercise
x8 40 lbs Left Arm, x8 40 lbs Right Arm
x8 40 lbs Left Arm, x8 40 lbs Right Arm
x8 45 lbs Left Arm, x8 45 lbs Right Arm
x8 45 lbs Left Arm, x8 45 lbs Right Arm
x8 50 lbs Left Arm, x8 50 lbs Right Arm
x8 50 lbs Left Arm, x8 50 lbs Right Arm
iso-lateral hmr str
2x8 2 plates
x8 2 plates + 50 lbs
x4 3 plates
1-arm iso-lateral hmr str
x8 2 plates Left Arm, x8 2 plates Right Arm
x8 2 plates Left Arm, x8 2 plates Right Arm
x4 3 plates Left Arm, x4 3 plates Right Arm
1-arm preacher machine curl
x4 80 lbs Left Arm, x4 80 lbs Right Arm
x8 50 lbs Left Arm, x8 50 lbs Right Arm
x8 50 lbs Left Arm, x8 50 lbs Right Arm
x8 50 lbs Left Arm, x8 50 lbs Right Arm
preacher machine curl [both arms]
x1 80 lbs, x1 120 lbs, x1 140 lbs, x1 170 lbs [trying to find good weight]
x4 120 lbs
x3 140 lbs
2x6 80 lbs, to failure each set
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Rest
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Rest
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Chest
dumbbell bench press, flat bench
2x14 35’s
… done quick with little rest between sets
barbell bench press
x14 bar
x10 50 lbs
3x6 135 lbs
x4 155 lbs, NEW Personal Best
2x6 135 lbs
cable crossover, using 2-arm freemotion machine
x2 50 lbs, too light finished set x6 60 lbs
x1 70 lbs, too light finished set x4 80 lbs
…using this machine 80 feels like 150, no lie. Needed to get angry to do these… feeling weak
dumbbell flyes, flat bench
2x8 35’s
2x6 50’s, each set to failure
dumbbell bench press
2x6 50’s, each set to failure
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Legs today