TCam's Log - The Road to Elite

Week 3 - Day 3 - Heavy Upper

Bench:
3x315
4x2x335
6x335

A1 Push-Ups w/ Chains (+36):
15xBW
3x15xBW+36

A2 | Prone KB Row:
4x12x97s

B1 | FatBell Curls:
3x15x37s

B2 | Standing Chest Press:
3x20x90

This went decently for not really having benched heavy much recently. The AMRAP set was RPE 10 for sure. Lockout was really stressful on my pecs at the top of the 6th rep for some reason. But there was no injury. The rest is just bodybuilding.

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Sunday - Heavy Lower

Sumo w/ Belt/Straps:
3x2x585
3x2x545

Hatfield Squat - Beltless:
3x10x335

Left after this because Iā€™m in a very bad place mentally and emotionally right now. [Deleted long ass post. Iā€™m better now, a year later, and I donā€™t need it here.]

What does this mean for training? I donā€™t know. Iā€™m not really giving much of a shit about it. Iā€™m in some sort of pain most of the time, keeping me from any enjoyment or ability to take out my frustrations. Right now itā€™s my adductors, specifically the right one. May need a refocus.

Iā€™m Still Alive

Feet Up DB Bench:
10x80s
10x95s
2x10x110s
10x110s + 12x75s + 10x60s - Dropset

Chain Fly:
12x40s
15, 12 x 60s - To failure. This is 3 chains per side
12x40s

Chain Lying Triceps Extension:
2x15x40s
12x40s - Was not expecting 2 chains to be harder than the flies with these

Dual Handle Lat Pulldown:
15, 12, 12 x 150

Smith Machine Curls:
10x20
2x10x40
10x20

Like I said at the end of the last post, Iā€™m probably in need of a refocus, even if just to get a new mindset. Iā€™m going to focus on bodybuilding for a while and see how I feel. I enjoyed this a lot today, especially the chain work. It really felt good to hit my pecs with a movement that caused a very hard contraction without any pain whatsoever.

Legs - Guess Iā€™ll Start Naming These Like a Bodybuilder

Squat w/ Belt:
3x15x315 - Fucking hell this was awful. I havenā€™t done a set of 15 on squats in years, I think. Had to rerack at rep 12 on the last set for about 10 seconds

Belt Squats:
3x10x180

A1 | Rack Pull w/ Belt/Straps - Toes Up on Plates:
3x10x315

A2 | Bulgarian Split Squat w/ Band Pulling Knee Anteriorly:
3x15/15xBW

B1 | Standing Single Leg Curl:
3x12/12x"12/18"

B2 | GHR Hyperextension:
3x10xBW

I was wanting to do a drop set at the end of the squats, but having to rerack and get 3 more reps was enough to make me reconsider. I need to start somewhere and this was it. Iā€™ll add in intensity modifiers like that as I go. Donā€™t need to throw everything in at once to get some results.

Rack pulls were done for hamstrings specifically and the toes up on plates help facilitate sitting back into them. Although I didnā€™t feel as connected to the ground because of it, so Iā€™ll play around and see what I can feel.

Not sure exactly how I want to lay out my week while doing this bodybuilding thing. Upper/lower for 2 days each is probably okay, but I want to consider my weaknesses and try to bring those up, which will mean more frequency on them. So I may add a 5th day.

Upper - Delt/Bis Focus

TnG Bench:
2x12x275 - 2nd set RPE 10
8x275 - RPE 9.5

Machine Incline Press:
3x15x180

Lateral Raise:
12x30s
2x12x40s
12x40s, 8x30s, 10x15s - Drop set. Canā€™t remember exact number of reps

Prone DB Curls:
3x15x45s

A1 | Seal Row - Wide Grip + Flared Elbows for Upper Back:
3x15x185

A2 | Push-Ups w/ Chains (+36)
2x20xBW+36
20xBW+36, 5xBW+18, 4xBW - Drop set. Had nothing left

B1 | Lying Cable Lateral Raise:
15x40
10x50
10x40

B2 | Cable Concentration Curl:
15/15x25
2x12/15x25

This went pretty well. My pecs were actually getting a pump during the bench press for probably the first time in my life. Iā€™m liking not feeling like I have to hit certain numbers and such, just going in and doing work. Lets me focus more on the lifting rather than being perfect with cues and all of that.

Legs

Rev Band Squat w/ Belt (-55 bottom / 0 top):
5x405
3x5x455
3x8x405

Barbell Hip Thrust:
3x10x315

Seated Band Leg Curls:
20x2 Lights
2x15x2 Lights

Cable Low Row - V Grip:
15x165
2x15x195

Itā€™s been a bad couple of days mentally, so after squats, this really slowed down to practically a halt. Prior to that, the squats did feel good, so thereā€™s that.

Tuesday - Upper/Arms

Feet Up DB Bench:
10x100s
2x12x110s
18x110s + 8x80s + 8x60s - Dropset

DB Curl:
20x30s
15x35s
12x45s
7x50s + 8x30s - Dropset

EZ Bar Skullcrusher:
20x75
15x95
15x125
12x125

Hammer Curl:
20x30s
20x35s
14x45s
13x50s

Cable Overhead Triceps Extension:
20x40
15x62.5
9x70
8x70 - Overshot here

Concentration Curl:
20/20x30
15/15x35
15/15x40
15/15x45

Triceps Pushdown:
25x40
17x62.5
12x77.5
10x85 + 12x47.5 - Dropset

This workout was done with my bodybuilder classmate. I did the DB bench on my own and then he got there I did his arm workout. It was alright, tons of volume, but not enough intensity for me. I would rather get in a heavy biceps exercise first, so I will likely do that next time. Skullcrushers just arenā€™t my thing for triceps either. Way too much stress at the elbow and I was barely not doing a JM press instead. Iā€™ll figure it out ā€œarm dayā€ as I go, but one of my weaknesses is biceps, so I will be doing a lot more curls, bro.

Wednesday - Legs

Squat w/ Belt:
10x315
3x10x365

0.5" Deficit Sumo Deadlift w/ Belt/Straps:
3x5x405 - This was for maintaining my ability to pull sumo, not for bodybuilding

A1 | Sissy Squat Machine:
3x15xBW - Slow eccentric

A2 | Hyperextension:
3x15xBW+45

B1 | Lying Leg Curl:
15x50
15x60
15x50

B2 | Single Leg Step-Down:
3x20 - Just a knee/hip rehab movement, like a mini pistol squat

Didnā€™t absolutely kill my legs with the accessories, but this was another tough mental day, so I just did some light volume work. I will say that the squats were a good example of just continuing to push through if the weight is moving. Each set was getting pretty tough around rep 6, but I just took my time and continued to squat til 10 reps each time. If I had stopped at 6, I would have thought I was doing enough work, but I wouldnā€™t have been close.

Friday - Upper/Back

Bench:
8x275
2x8x295
7x295 - RPE 9, but pec was feeling it

Hanging KB Fly - Looped band and used them as the handles:
2x20x26s - Incline
2x20x26s - Decline

Iso-Row:
20/20x90
15/15x115
12/12x135
2x12/12x160

Machine Lat Pulldown:
15x180
3x10x230

A1 | Cable OHP - Per Paul Carterā€™s most recent article:
4x12x55

A2 | Triceps Pushdown - Bar:
20x55
20x70
15x77.5
12x85

B1 | DB Rear Delt Fly:
20x25s
2x15x25s

B2 | DB Lateral Raise:
15x25s
2x10x25s

This was a very good workout. The bench didnā€™t feel great because of my pecs, but Iā€™m not overly worried about being strong, so it doesnā€™t matter. Iā€™ll focus on getting the pecs working better throughout this process. The hanging KB flies felt good though.

I went into the posing room after lifting and took some screenshots from that. Here is my bodybuilding starting point:

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Saturday - Legs

Squat w/ Belt:
5x315
5x365
2x5x405 - These felt utterly horrible. Positioning way off
3x10x315 - Heels elevated, close stance

Leg Press:
20x400
3x15x490

BFR Leg Extension:
30 + 15 + 15 + 15 x 95 - 30 sec rests

A1 | Deficit KB Deadlift:
5x15x97 - Slow eccentric, focused on hamstring tension

A2 | Donkey Calf Raise:
10x90
10x180
3x10x270

I wasnā€™t happy with the squats, but the rest of the workout was good. Got a good quad pump and all of that bodybuilding stuff. Going to incorporate calf work twice per week and hope I donā€™t die of soreness, since I never train them directly.

Sunday - Back/Biceps

Seal Row w/ American Press Bar:
15x125
15x175
12x215
10x235
8x265

Single Arm DB Row:
20/20x75
15/15x100
15/15x120
15/15x160 - Dead stops on last 5
12/12x180 - Dead stops on all

Lat Pulldown - V Grip:
20x90
12x150
8x195
10x165

Cable Low Row - MAG Semi-Supinated:
20x90
15x150
12x195
12x225

A1 | Paused Shrugs:
2x12x180 - Machine
3x12x225 - Barbell

A2 | Band Curls - Straight Bar Attachment:
2x20xLight
15xLight

Single Arm DB Preacher Curl:
3x15/15x20

Oof this was tough. Need to work on my vertical pulling. I overshot the lat pulldowns, thought I was toast, but then did fine on more horizontal pulling. Regardless, this was a good workout.

Tuesday - Upper/Arms

Feet Up DB Bench:
12x90s
2x15x110s
13x110s + 8x80s + 5x80s - Dropset. Failure on all these

A1 | BW Inverted Curl:
3x15 - These are an inverted row with a supinated grip, but the focus is on curling the body up, not rowing it

A2 | BW Triceps Extension:
2x15
1x20

DB Curls:
2x15x30s

Machine Dips:
2x20x180

Lat Pulldown:
3x15x130

KB Incline Overhead Triceps - Slow Eccentric:
2x15x30s

KB Curls - Alternating with no rest:
15, 12, 10s x 30

DB Rear Delt Fly:
20x30s
2x15x30s

This was a good workout. Felt like I got enough heavy biceps stimulation from the inverted curls and the DB bench hit my pecs hard without any pain.

Iā€™m going to be bulking for the next couple of months at least to see if I can get some good growth before I cut. Iā€™m not sure if this will lead to a bodybuilding show, but I want to have a real long-term challenge to focus on, and dieting consistently whether bulking or cutting has always been difficult for me.

Wednesday - Legs

Cambered SSB Squat w/ Belt:
5x8x335

Hatfield Static Lunge w/ Cambered SSB Bar:
10/10x65
10/10x115
10/10x135
10/10x155

Beltless RDL:
3x15x315 - Real RDLs with purposeful hamstring focus. Very hard

I did something after RDLs, but I canā€™t remember what now. Regardless, the exercises listed were the very difficult ones.

Friday - Upper

Bench:
6x6x315

Hanging KB Pec Fly:
2x20x26s - Slight incline
2x20x26s - Decline

Cable Low Row - Dual Handles:
15x135
12x180
3x12x210

A1 | Cable OHP:
3x10x77.5

A2 | Triceps Pushdown - Bar:
3x15x77.5

B1 | Band Single Arm Preacher Curl:
2x15/15xLight
15/15xLight + 15/15xMini - Dropset

B2 | DB Lateral Raise:
15x25s
15x35s
15x35s + 20x25s - Dropset

Upper body workouts are currently feeling good. No issues with bench today, just didnā€™t push toward failure on it because itā€™s not necessary. Sets ranged from RPE 7-9 progressively.

Saturday - Legs

A1 | Squat w/ Belt:
2x2x365+70 - Chains. This felt horrendous. Not sure whatā€™s going on with my squats, but fuck this
9x10x225
30x225

A2 | Standing Single Leg Curl:
8x15/15x"12/18"

BFR Leg Extension:
30 + 15 + 15 + 15 + 15 x 95 - 30 second rests

Weighted Plank:
60 sec x BW+45
2x40 sec x BW+90

A1 | Kneeling Cable Crunch:
15x75
2x12x100
15x75

A2 | Donkey Calf Raise:
15x180
2x12x270
15x180

Pretty disappointed with how squats are feeling. Today it was my left hip feeling very tight in the hole. I just hit a tough 5x8x335 with the SSB on Wednesday, so maybe I just wasnā€™t fully ready to squat again, but it seems like it should have been long enough. Weā€™ll see though, I gotta remember my focus is on bodybuilding. And yes, I did superset my GVT squats with 120 reps of leg curls and also finish the 10x10 with a set of 30. lol

Youā€™re swole asf

@duketheslaya Thanks, dude!

Sunday - Back

Lat Pulldown - V Grip:
15x90
12x150
12x180
12x210 - Rest pause
8x240 - Rest pause
12x195

Single Arm DB Row:
15/15x80
12/12x100
10/10x160
10/10x200 - PR
15/15x120

Cable Low Row - Semi-Supinated MAG Grip:
15x90
15x150
12x180
12x210

Side-Lying Single-Arm Lat Pulldown:
3x15/15x55

BFR Barbell Curl:
30 + 15 + 15 + 15 x 45

Pretty basic back day. Iā€™m still setting up how I want my weeks to look, but itā€™s coming together. Iā€™m not sure if I mentioned it, but Iā€™m bulking for the next couple of months. Sitting around 3,200-3,300 calories for that. My maintenance is not very high, something like 2,700-2,800, so 500 more should serve me well for a while.

@danteism 90kg rows . :scream:

@TylerPK4L strong as hell man. Not many on this site can row that much

Still 10kgs ahead :wink:

But really, thatā€™s pretty strong.

If you pass 100kgs Iā€™ll have to find a longer DB handle to battle ya.

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Damn, my gym only has up to 200s. Guess Iā€™ll just have to add reps instead. How many times can you row your 90s?

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I went up to 6x100.25kgs like a year ago, havenā€™t rowed a lot since. At that time I couldā€™ve probably hit 12-15 reps with good form with 90kgs

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Day 1 - Upper

Feet Up DB Bench:
12x75s
10x95s
2x10x120s
15x120s - Probably not a PR, but definitely the most Iā€™ve hit in a long time

Seated DB OHP:
15x45s
12x55s
12x65s
10x75s

Chain Fly:
15x40s
3x15x60s - Oof, last two sets to failure or partial reps

Cable Lateral Raise:
15/15x15
12/12x20
12/12x25
2x15/15x15

A1 | BW Triceps Extension:
3x20

A2 | Hanging Knee Raise:
4x12

After 3 weeks of working with the 110s, Iā€™ve moved up to the 120s. I decided against any dropset at the end with those, just because I wanted to be careful with the pecs with the extra weight. Also, Iā€™m horrible at DB OHP, one of the reasons being Iā€™ve never been able to figure out the racking of the weight from knees to shoulder lol. That literally limits me on that exercise.

Cable laterals are so much better than DB laterals.

Duct tape on some 2.5kg plates lol

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Day 2 - Lower

Conventional Deadlift w/ Belt/Straps:
3x5x495
8x495 @ RPE 8 - Apparently this is a match PR from a long time ago. Should have just done a couple more reps lol
2x12x405

Rackable Cambered Bar Squat:
5x245
5x335 - Felt horrible again
3x10x245 - Close stance, deep, paused

Standing Single Leg Curl:
15/15x"12/18"
15/15x"15/18"
3x12/12x"18/18"

Seated Cable High Row:
3x20x100 - Really focused on lats here

Single Leg Calf Raise:
5x10/10xBW - No rest between sets, just continued alternating legs every 10 reps until 50 total each

I was really pleasantly surprised by conventional pulls feeling smooth. I havenā€™t been practicing them or hammering deadlifts at all. I think my recent RDLs helped me learn how to wind up on the eccentric coming into the subsequent rep so that I donā€™t lose my position. Basically instead of just letting it drop under control, I actually control it all the way to the floor. Definitely going to give me a stronger growth stimulus with the added eccentric contraction too.

I was not surprised by the squats feeling bad. Need to figure out whatā€™s going on there. May just need some focused prehab work on the hips and knees before anything goes wrong. The lower back pump I had from deadlift didnā€™t help squats though.

Yesterday - Day 3 - Upper

Bench:
3x6x315
2x10x275

DB Incline Bench:
3x15x80s

A1 | Lying Cable Lateral Raise:
15x40
12x50
10x60
15x40

A2 | Cable Rear Delt Fly:
2x15x20s

B1 | Barbell Curl:
5x10x95

B2 | Band Overhead Triceps Extension:
15xLight
3x15x2 Lights - This was heavy as shit at the top

Weighted Hollow-Body Hold + Bicycle Kicks:
20xBW
2x20xBW+45

This week is being jammed in with no rest days because of flag football games that happened on Monday and Tuesday. So I came into this workout with pec DOMS from Wednesday. Bench didnā€™t feel too bad on them, but I wanted to play it safe with the intensity, so I only did the 3x6x315 and dropped as opposed to the 6x6x315 I did last week.

Feeling pretty good though. Got stopped by a girl at the gym who told me I was looking awesome and then her friend confirmed with ā€œjackedā€ in front of her boyfriend.

Today - Day 4 - Lower

Squat w/ Belt:
5x5x365 - Didnā€™t feel nearly as bad as recent squats, but left hip is still worrisome. Lower back DOMS was real coming into this too

RDL w/ Belt/Straps:
3x10x405

Leg Press:
10x370
10x580 - This was only felt in the knees. Time to try another intensity modifier.
3x10x370 w/ 3 ct eccentric and 3 ct concentric - Found the quads!

BFR KB Split Squat:
3x15/15xBW+53

BFR Bodyweight Squat:
3x15 - Wraps kept on through both of these exercises

Seated Calf Raise:
3x12x90 - And this set off my calf DOMS from the other day

Pretty much said what I wanted to say in the notes above.