TCam's Log - The Road to Elite

[TylerPK4L]

Day 5 - Back/Biceps

Seal Row:
15x135
12x185
10x225
5x275 - Plus 2 partial reps. PR, I think
10x225

Single-Arm DB Row:
10/10x50
10/10x100
10/10x120
8/8x160 - Not hard, but feeling a little pain in my right lat, so I stopped here

Cable Low Row - Dual Handles Crossed:
15x90
12x150
3x12x180

Cable Front Double Biceps Curl:
3x15x25s

EZ Bar Spider Curl:
2x10x65
15x65

Band Curl:
2x20xDbl mini

Not too worried about the lat pain during the DB rows, it was there every rep the last two sets but didn’t get any worse throughout. It kept me from doing pulldowns today by choice, but otherwise it was not an issue.

[TylerPK4L]

Day 1 - Upper

Feet Up DB Bench:
10x80s
10x105s
2x12x120s
15x120s

Viking Press:
4x12x90 - Not sure if I like this thing or not for strict pressing

Chain Fly:
15x40s
18x60s
15x60s
10x60+5x60 presses - All of these to failure

Cable Lateral Raise:
15/15x15
15/15x20
2x12/12x25
12/12x25 + 8/8x20 + 8/8x15 - Drop set

A1 | BW Triceps Extension:
3x20

A2 | Hanging Knee Raise:
3x15

Bench:
15x135
8x225 - Just feeling out what benching is like with fatigue

Pretty simple day, just continuing to add reps to DB bench.

Day 2 - Lower

Conventional Deadlift w/ Belt/Straps:
3x5x495
9x495 - 9.9 reps, couldn’t quite lockout the 10th. PR though
8x405 - Last week I did 2x12x405 for these and 8 was hard, so I cut it here.

Squat w/ Belt:
5x315
2x5x365 - Trash lol
3x5x315 - Paused deep

Seated Cable High Row:
3x20x100

BFR Standing Single Leg Curl:
30/30 + 15/15 + 15/15 + 15/15 x “10/18” - Dead

Donkey Calf Raise:
10x90
10x180
3x10x270

BFR Quads - Wraps kept on for all:
Backwards sled push - 2 x 20 yds x 180
BW squat with band for TKE - 2x15

Link to the 495x9.9. Probably could count it as a 10RM, but I’m not. Squats continue to feel bad, the paused squats with 315 felt better than the normal squats with 365 for some reason. It’ll be fine, just need to do some figuring out with whatever is causing hip pain and then do rehab. It’s easy to be lazy about it, despite being a PT student lol

This was my first time doing BFR for hamstrings. Basically fell over when I finally took the wraps off.

[danteism]

@TylerPK4L

despite being a PT student

Does PT stand for physical therapy or personal trainer here?

[TylerPK4L]

@danteism I’m a 2nd year physical therapy student.

Day 3 - Upper

Bench:
5x275
5x315
4x335
10x275
8x275
7x275

Incline DB Bench:
12x90s
10x90s
10x90s

Band Lateral Raise:
3x15/15xMini

A1 | Prone Barbell Curl:
3x15x90

A2 | Band Overhead Triceps Extension:
3x15xAverage - Slow eccentrics because this wasn’t as heavy as last week’s 2 light bands

B1 | Machine Dips:
3x15x"15/18"

B2 | Lying Cable Lateral Raise:
3x15x40

Cable Rear Delt Fly:
2x20x30s

Cable Front Double Biceps Curl:
15x50s
12x65s + 10x40s - Drop set

This was done in the local YMCA, so benching was precarious on a very narrow bench. The odd reps were because I wasn’t pushing myself to add reps anywhere. Had another rep on every set, just didn’t want to risk anything. Rest of the workout was good. Really trying to up the volume on delts and biceps to get some growth. I’ll probably need to start force feeding myself to get it all moving. My body is very hesitant to lose or gain weight and keep it.

[danteism]

@TylerPK4L

I’m a 2nd year physical therapy student.

That’s neat, I’m going to start studying physical therapy in a couple of months

[TylerPK4L]

@danteism Nice! I’m sure you know how much work it is, so get it done, but have some fun too!

Yesterday - Day 4 - Lower

Squat w/ Belt:
6x6x365 - Best squats in several weeks

Hatfield Squats w/ Belt:
3x10x335

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

This was right after a 5 hour drive back home and my left QL was not letting up after squats. It was tight after the opposite drive a few days ago and it was the same today, so that kept me from doing any RDLs and ultimately any other major movements. I’m not worried about missing some volume from it. We’ll say this was a deload week for lower body and back since I didn’t get my 5th day in. I’ll probably deload upper body this week because my pecs are feeling kind of beat up and I’ll just adjust the lower body back up.

[TylerPK4L]

Day 1 - Upper

Feet Up DB Bench:
10x85s
10x100s
2x15x120s
18x120s

Seated DB OHP:
2x12x65s
2x12x75s

Cable Fly w/ Band Handles:
20x25s
15x32.5s
15x32.5s + 20x20s - Drop set

A1 | BW Triceps Extension w/ Chains:
12xBW+36 + 10xBW
12xBW+36 + 6xBW
20xBW

A2 | Hanging Knee Raise:
3x15

Seated DB Lateral Raise:
12x60s + 12x30s
12x60s + 8x30s

Band Lateral Raise:
3x10/10xMini

So I didn’t deload like I said I probably would. I might deload my barbell bench day later this week though. But today I felt good and had a good amount of anger with which to work, just enough to focus me. I wasn’t sure if I would be able to press 3x15+ with the 120s since my previous two weeks’ AMRAPs were 15 reps each. But they all moved well.

Still trying to get a handle on DB OHP. I’m very shitty at it.

Seated DB laterals were basically partial reps with body English, especially by the end. But that was the point, to get some heavy stimulus on the delts followed by more strict reps with lighter weight.

[TylerPK4L]

Day 2 - Lower

Conventional Deadlift w/ Belt/Straps:
3x5x495
10x495 - Got the PR this time! Possibly had another rep in the tank too

Hatfield Squats w/ Belt:
10x245
10x335
10x385 - Add belt here. Default PR, never used over 3 plates on these
15x335

A1 | Side-Lying Single Arm Lat Pulldown:
15/15x55
2x15/15x70

A2 | Seated Single Leg Curl w/ Band:
3x15/15xLight

B1 | DB RDL:
20x70s
3x15x100s

B2 | Seated Calf Raise:
3x12x100 - Plus partials to failure on last set

Another session fueled by a decent amount of rage. This time not regarding my own situation, but a kid’s that I have been tutoring as part of a semester-long service project. He confided in me about his home life and his step dad being a sack of shit emotional abuser. Enough that I’ll be calling CPS tomorrow to report it. It may not do anything, but that’s all I can do without going vigilante on the guy. Speaking of that, mental health update: As of yesterday, I’m on an SSRI to manage my depression and anxiety. I’m not sure if the anxiety reducing effects come this quickly, but there have been a couple of situations that could have reduced me to a nervous mess, but they didn’t. So, I’m optimistic about it. It could also have something to do with me being able to focus my anger into lifting rather than letting it distract me.

Anyway, I got that 10th rep with 495 clean this time. I’m happy about that. Here’s the video, plus the top set of Hatfield squats. Both of my QLs are getting tight as shit after any squats or deadlifts though. I need to work on those before it becomes an issue.

Hatfield squats are feeling good as my sort of primary squat movement for now. It feels like a more specific version of a belt squat. I don’t know what the strength curve will be for them, but based on fact that I used 385 relatively easily for a set of 10, I should be able to use 455 for 5s to get some actual heavy stimulus. But I’m not going to push that for no reason.

[TylerPK4L]

Friday - Day 3 - Upper

Bench:
3x8x315
11x315 - Match PR. With the preceding sets, this was probably a volume PR

Incline DB Bench:
12x90s
2x12x100s

A1 | Cable Lateral Raise:
15/15x15
15/15x20
12/12x25 + 12/12x20 - Drop set

A2 | Cable Lying Biceps Curl:
15x40
15x50
15x60
15x75

B1 | Band Overhead Triceps Extension:
3x15x2 Lights

B2 | Kneeling Cable Ab Pulldown:
3x15x100

Single Arm DB Preacher Curl:
15/15x25
2x10/10x35

This was the best barbell pressing I’ve done in a while. It wasn’t feeling super light or especially explosive, but I was just able to keep pressing without fatigue. Obviously a testament to the type of training I’ve been doing over the past 6 or so weeks, but it’s cool to see it come out. I’m sure I would have pressed a rep PR with 315, if I hadn’t just hit 24 reps with it. I’m seeing some decent changes to my physique already, which is cool. Not having ever consistently worked my middle delts, biceps, or calves means they should show some good growth somewhat quickly, relative to my training history length.

Saturday - Day 4 - Lower

Hatfield Squat w/ Belt:
5x335
5x385
4x8x425 - Benchmark PR

Slow Eccentric Squat w/ Belt:
3x5x315

Sumo w/ Belt/Straps:
3x10x405

BFR Standing Single Leg Curl:
30/30 + 15/15 + 15/15 + 15/15 x “10/18”

A1 | Sissy Squat Machine:
3x15xBW+25

A2 | Single Leg Calf Raise:
3x15/15xBW - Plus alternative 5s to failure on the end of the last set

I was expecting to feel a lot worse for this workout than I did. I drank for the first time in about 5 weeks last night for a big party and drank a lot. Ended up sleeping for about 5 hours and went to the gym a couple of hours after waking up. Good to see that a large amount of depressant doesn’t take me down mentally like it did last time I drank. It also didn’t necessarily limit me physically as far as I could tell. Sumo was really difficult, but I haven’t practiced it much recently. Hatfield squats felt good and this confirmed using it as my main squat for a while. I’ll keep including some low volume barbell squats to see if I can figure out why it feels so shitty, but otherwise I’m just focused on bodybuilding anyway. The Hatfields are allowing me to load heavy without any pain.

[TylerPK4L]

Day 5 - Back

Seal Row:
10x135
10x185
3x10x225

Meadow’s Row:
10s at 25, 50, and 75 for warm up
15/15x100
2x15/15x125

Single Arm Lat Pulldown:
12/12x105
12/12x
12/12x165

A1 | Prone KB Curl:
15x70
15x97
15x70

A2 | KB Towel Upright Row:
3x15x56

Band Forearm Flexion:
2x20/20xMini

Cable Low Row - V Grip:
15x150
15x180
15x150

I wasn’t feeling very strong for this workout. The heavy Hatfield squats yesterday may have taken a good bit out of me. I still got some good volume in, I just didn’t use a high intensity, both literally and mentally. No issue, they can’t all be killer sessions.

[TylerPK4L]

Day 1 - Upper

Feet Up DB Bench:
12x100s
4x12x120s

Seated Arnold Press:
15x40s
3x15x60s

Band Chest Press:
3x15xDbl Light

DB Curl:
3x15x40s

DB Lateral Raise:
15x25s
15x35s
15x45s
15x50s + 15x25s - Drop set. Cheaty reps with 50s

Triceps Pushdown:
15x"10"
3x15x"12"

Machine Preacher Curls:
15x45
3x15x70

This was done at the school gym. Need to take a week to deload a little bit to focus on studying for finals, so no AMRAP set on the DB bench, but still got a lot of volume in. Actually, the same volume of 48 total reps with 120s, just over 4 sets instead of 3 like last week. So overall volume was the same there, just a lower RPE. Feeling pretty good about this bodybuilding thing so far.

[TylerPK4L]

Day 2 - Lower - Deload

Conventional Deadlift w/ Belt/Straps:
1x495
1x545
1x585 - Eh, figured this would move better
3x495 - Trash at 10RM, definitely need to deload
3x5x405 - 5 ct eccentric. Good lord these are rough

Squat w/ Belt:
3x5x315

Hack Squat:
10x90
8x90 + 2 Light bands - Kill me
2x20x2 Light bands

Hypers:
3x25xBW

I’ve been missing about an hour of sleep each night for the past 6 nights, so it’s not surprising that it would catch up to me. I went in wanting to see how a single would feel, really for no reason, so I probably be more cognizant about why I’m doing things like that. I would rather take a single when I feel like things are feeling great, rather than going in wanting to do it for the sake of it. The rest of the workout was with a deload in mind. Squats moved alright, they just continue to feel awkward and bad.

[TylerPK4L]

Friday - Day 3 - Upper - Deload

Paused Bench w/ Controlled Eccentrics:
3x8x275

Incline Bench w/ American Press Bar:
3x10x175

A1 | Chaos Push-Ups:
4x15xBW

A2 | Seated High Row/Facepull - Dual Handles:
3x20x50

B1 | Inverted Body Curls:
3x15

B2 | Band Triceps Pushdown:
33, 25, 25 x Avg

Single Arm DB Preacher Curl:
3x15/15x25

Nothing special here. The controlled eccentrics on bench were just that, not a special count or anything. Probably took 2 seconds to descend.

Saturday - Day 4 - Lower - Deload

SSB Squat to Hatfield Squat w/ Belt:
3x5+8x385 - Free squat with SSB immediately followed by Hatfield squats without rest

Sumo Deadlift w/ Belt/Straps:
3x5x495

BFR Leg Press:
30 + 15 + 15 + 15 x 290 - 30 sec rests

Lying Leg Curl:
3x15x70

Calf Raise w/ KB:
3x10/10xBW+70 - Unilateral
2x10xBW+70 - Bilateral, weight held on one side and then the other

That squat combo was brutal. If it’s not obvious what I’m doing, there’s a video on my IG. Basically because the SSB is limited by upper back rounding, I added more reps to keep hitting the legs without further stressing the back. It was pretty brutal and I had to lie on the ground afterwards.

Sumo deadlift mainly to maintain some skill and see what it would feel like. It wasn’t bad for not having practiced much.

[TylerPK4L]

Day 5 - Back

Single Arm DB Row:
15/15x50
12/12x85
10/10x100
10/10x120
10/10x160
15/15x200 - PR
15/15x120

Lat Pulldown - V Grip:
15x105
12x150
10x195
10x180

Landmine T-Bar Row:
10x45
10x90
10x135
10x180
10x225 - Not sure I’ve ever loaded 5 plates on this
15x225 + 8x180 + 5x135 - Drop set

Pull-Ups:
2x5 - Wide pronated. I’m already trash at pull-ups, so doing them fatigued was even worse
2x7 - Wide neutral

EZ Bar Curl - 15 lb bar:
15x35
12x65
2x12x85

A high rep set of DB curls with 20s to finish

I didn’t deload this day because the lats and upper back never really need one. They can handle a shit load of volume and intensity. The DB row just felt easy today, I went up to the 200 and just kept rowing. @danteism Maybe I’ll just start single arm barbell rowing to catch up.

The back gains are coming I think.

[danteism]

@TylerPK4L

Maybe I’ll just start single arm barbell rowing to catch up.

Meadows rows are another good option

[TylerPK4L]

Tuesday - Day 1 - Upper

Feet Up DB Bench:
12x95s
12x110s
2x12x130s
15x130s - PR. Couple in the tank

Z Press:
3x8x135
10x135
12x135 - Standing OHP

Cable Fly:
15x32.5
2x15x40

Cable Lateral Raises - Attached to Forearm:
15/15x15
15/15x25
12/12x40
15/15x25

Cable Cross Lateral Raises:
3x15x40

Band OH Triceps:
3x15x2 Light

Hanging Leg Raises:
3x15 - Moved up from knee raises

Plan was to start back at 3x10x125s for DB bench, but I didn’t realize the gym doesn’t have that weight. So up to the 130s it was. I started pressing them and it was easy, so I jumped to the 3x12+ week and was pretty conservative still. Very happy with the progress there.

The lateral raises with the forearm attachment was me trying to feel my delts working more. I had a dip belt attached to the cable and slid my forearm into it. It made is so the movement was more like the lateral raise machines where the elbows are pressing up into pads.

Wednesday - Day 2 - Lower

Conventional Deadlift w/ Belt/Straps:
5x315
5x405
3x5x495
8x495

Squat w/ Belt:
5x315
5x365
5x405 - Not bad, just uncomfortable
2x10x315

Belt Squat w/ 5 Ct Eccentrics:
3x10x180 - Wow these are tough

A1 | Hypers:
3x15xBW+53
15/15xBW - Single leg

A2 | Machine Lat Pulldown - Unilateral:
3x12/12x90

Alternating Single Leg Calf Raise - No Rest:
5x10/10xBW

Deadlift plan was to increase the 5s weight if it felt good, but it wasn’t feeling light, so I just stuck with the previous wave’s weight. No big deal. Squats felt much better than they had over the last couple of months. I will continue to work Hatfield squats since they may have been the reason for it.

Those slow eccentric belt squats are brutal, I think I will add those in more often. Should help with hip/knee control along with the hypertrophy benefit of eccentric training. I will be going home for the next 3 weeks, so I won’t be able to do them until then.

Should be interesting to see how much different bodybuilding is when alternating gyms. Powerlifting is a pain in the ass, but now I can just chase that puuuump.

Day 3 - Upper

Realized a week later that I completely forgot to log this day. I benched a 6x6x315, incline DB benched 105s for something like a 3x10, and I forget the rest.

[TylerPK4L]

Saturday - Day 4 - Lower

Squat w/ Belt:
5x225
5x315
5x365
2x5x405
12x405 - I can’t find a log of me ever hitting this. My 10RM PR is 425. So…benchmark PR, I guess. Weights could be lighter here, but I’m taking it lol

Hatfield Squats - Beltless:
3x10x340

RDL w/ Belt/Straps:
8x225
8x315
8x405 - These felt pretty shitty so I just cut them here

BFR Superset:
A1 | Squat Press:
3x25x270

A2 | Standing Single Leg Curl:
2x20/20x35
10/10x35 + 10/10x25 - Couldn’t get 20s on the last set. Nearly dead

Standing Calf Raise Machine:
3x12x300

I was worried I wouldn’t be able to keep up my Hatfield squats while I’m on my school break, but there is a SSB at this gym, so I’m good. Clearly something is going well with squats. The 12x405 was limited by my upper back and conditioning, as opposed to my legs, so there’s room to improve there. Like I said, the weights may have been lighter than what I have been working with.

Sunday - Day 5 - Back/Biceps

Bent Over Row:
2x15x135
10x225
3x10x275

Cable Low Row:
12x150
12x180
12x210
12x240
12x240 + 10x180 - Drop set

Lat Pulldown - MAG Grip:
15x150
2x12x180

Prone DB Row:
3x12x100s

Biceps:
I did like 3 exercises here, just sorta fucking around. But I did some good work and got my pump

Cable Rear Delts:
15x15s
3x12x25s

This gym only has DBs up to 140, so my focus won’t be on DB rows. It’s been a while since I’ve done barbell rows and they were tough. Not sure I like them as a bodybuilding movement just because there’s so much stress placed on maintaining position, so I end up unable to feel what my rowing muscles are actually doing.

[TylerPK4L]

Monday - Day 1 - Upper

Feet Up DB Bench:
10x90s
10x110s
2x10x130s
10x130s + 10x100s - Drop set

HS Machine Overhead Press:
12x70
12x140
8x210
15x140
15x70

Pec Deck:
2x20x100

Lat Facepull:
25x90
25x110
25x130

Triceps Pushdown:
15x45
3x15x65

Cable Lateral Raise:
15/15x35
15/15x45
12/12x45

Machine Lateral Raise:
3x15x80

KB Skullcrusher:
15x25s
2x10x40s

The DBs felt much heavier than at my normal gym. Probably due to the thick handles on these. Still pressing the 130s for 10s isn’t bad, so I’m fine with it, especially if going back home means my normal DBs will feel lighter.

Also I’m hitting like 6 days in a row because I’m leaving town with my family and I’m not sure how many times I’ll be able to lift next week.

[TylerPK4L]

Tuesday - Day 2 - Lower

0.5"-1" Deficit Deadlift w/ Stiff/Thick Bar - Belt/Straps:
5x315
5x405
3x4x495
2x8x405

Squat w/ Belt:
5x315
5x365
5x405
3x5x315 - Paused squat

A1 | BFR Lying Leg Curl:
20x70
15x70
2x15x70 - No BFR

A2 | BFR BW Squat w/ Band TKE:
2x15xBW
2x15xBW - No BFR

Dead-Bug w/ Static Banded UE:
2x20xMini - This is the one where you hold the band in the start position, keeping it from pulling your shoulders into flexion. Legs move as normal

BW Calf Raise:
A bunch, alternating sides, then a couple sets of bilateral with slow eccentrics, plus a minute stretch

I went to my parents’ gym with them today and it was pretty terrible for deadlifts. The bars there are just those shitty, cheap commercial gym bars that are like 32 mm and the plates are not standard diameter either. So the deficit was not on purpose, but I dealt with it. 495 for 4s was hard as shit honestly, but I’m suddenly better at slow reps, I found. I don’t have to be super explosive to get past the knees, which is cool.

Squats were okay. I can’t complain if I’m back at 405 regularly. I nearly died from the BFR. I think I should just use that for a single exercise from now on, like it’s meant to be used for lol. I got those 2 sets in and had to take off the wraps and nearly passed out. I think I was dehydrated too though.

[TylerPK4L]

Wednesday - Day 3 - Upper

Bench:
6x225
6x275
2x6x315 - DOMS in pecs and triceps limiting this greatly
10x275
7x275 - Triceps done

DB Incline Bench:
15x55s
15x80s
2x15x90s
15x90s + 11x65s - Drop set

Cable Lateral Raise:
15/15x40
2x15/15x60
15/15x60 + 10/10x40 - Drop set. Slow eccentrics on drop

Seated Band OH Triceps Extension:
20, 18, 15 x 2 Lights

Single Arm Preacher DB Curl:
3x15/15x25

A1 | BW Inverted Curl:
3x15xBW

A2 | Wide Grip Push-Ups:
3x15xBW - Done on Smith machine, focusing on squeezing pecs

I came into this workout with a lot of DOMS from the previous upper workout and some elbow/triceps pain probably from the squats last night. So I wasn’t sure what to expect. Barbell bench was definitely the most painful of everything I did, mostly on the elbows. Otherwise I had a good workout and got a lot done.

Day 4 - Lower

SSB Squat to Hatfield Squat w/ Belt:
3x5+8x335

Sumo Deadlift w/ Belt/Straps - Stiff Bar:
3x10x405

Hack Squat w/ Reverse Band:
3x15x180-Dbl mini

Standing Single Leg Curl:
15/15x50
2x15/15x70
15/15x70 + 15/15x50 - Drop set

BW Squat w/ Band TKE - Dbl Light:
20xBW
15xBW

Just like yesterday, I came into this workout with the DOMS of the previous workout. So my quads were not happy about this. But I just pushed through it and I never felt unsafe, I just had to reduce the weight used. Last time I did the SSB/Hatfield combo, I used 385, but I got just as hard of a workout with 335 today. I also didn’t push the reps on sumo to be careful, but the 10s were surprisingly easy. Elbows got really achy during this, which is not surprising considering the volume of stress they’ve handled in the past week without rest. So hopefully that just goes away with some time off.

Using reverse bands on the hack squat is so much better on the knees. But this machine specifically was also at a lower angle, so it was already better than the ones I’ve tried before.

Time to recover and travel for the next 5 days or so. Not really by choice, but I should be fine. Going to actually try to eat well on the road and all that.