progress/training log

[insaiyan93]

Just don't quit brother. Yes I want you to try what Eman and myself do but the most important thing is to keep it interesting and stay motivated. That's the reason I've taken an interest in helping you. I know if I can help you see results quicker you'll get excited and stay with it. You can choose to be normal like everyone else or you can wanna be more. I like watching heads turn when I walk by myself

Oh trust and believe im not quitting. I love doing this, it's as much for my mental health as it is for physical. It makes me happy, keeps my stress down, and it keeps me from drinking in excess or doing drugs. I appreciate it, believe me im all about doing this the most efficient way possible, but at the same time I'm willing to put in the time, I'm in no rush, I love lifting weights and I am not gonna quit

 

[insaiyan93]

Lol your not gonna get in the single digits I promise. Just keep your reps in the 6-12 range. Do sets of 12,10,8 and 6 while going up in weight with every set.

Oh I known I'm not, I enjoy food too much hahahah. But yeah I can definitely handle that.

 

[jJjburton]

DO WORK! lol. This is making want to lift now. But I gotta wait until tomorrw

 

[insaiyan93]

DO WORK! lol. This is making want to lift now. But I gotta wait until tomorrw

Right?? I'm just glad it's the week, I hate not being able to workout on the weekend, but I guess it's good to have a couple off days to recover lol

 

[insaiyan93]

Hit legs and some core today. .

1. Squats

Warmup 135lb x 15
1 set 225lb x 8
1 set 315lb x 2
1 set 385lb x 1
3 set 315lb x 5
3 set 225lb x 6-8

2. Seated calf raises SS elbow supported leg raises

Calf raise
5 sets 90-ish lbs x 40

Leg raise
5 sets to failure


3.DB lunges
5 sets 50lb DB'S x 15-20


4.stiff legged deadlifts(do these on a small platform to really stretch hamstrings)

5 sets 135lb x 12


5. Standing calf raise SS weighted crunch machine

Calf raises
4 sets n 200lb x 15


Weighted crunch
5 sets 60lb resistance x 20 reps


Finished up with 10 minutes HIIT.

Decided to try and max out on squats since it's been a couple months. Ended up blowing up 385lb fairly easy which Is a pr for me, honestly probably could have done more if I had tried but still happy with that and I think I will be blowing up 4 plates fairly soon

 

[insaiyan93]

Also heres a couple things I've drawn up as far as workout splits.

M-back/biceps/forearms

T-legs/core

W-chest/triceps

R-DL/DL accessory work/core

F-shoulders/biceps/squats

Pro's
-2 days in between back and deadlift day.
-2 days in between leg day and 2nd squat day

Cons
-only 1 day between chest and shoulders which I usually try and keep spaced apart as best as possible because I'm putting a fair bit of stress on my front delts from both benchpress and then from doing shoulder press.

Option 2

M-chest/tricep/forearm

T-legs/core

W-back/biceps

R-shoulders/biceps/squats

F-DL/DL accessory/core

Pro's
-2 days between chest and shoulders
-1 day between legs and 2nd squat day, this is not optimal for me as I would rather have 2 days between but it is enough as my 2nd squat day I usually don't go above 225 and just do more reps.
-1 day between back day and deadlifts, which again is not preferable but it will suffice.

Cons
-biceps two days in a row. Although, wit biceps it doesn't bother me as much as with other workouts because I'm jot handling as much weight so it's not the worst.

Either way I go I'm going to have to make concessions but I think I'm leaning more towards the second option, got 5 more days to figure it out though so we shall see.

 

[OdieM]

I like the first one you have laid out but that Friday is gonna kill you. Shoulders/bis/ squats is to much for one workout and you will halfass it. Why can't you workout on the weekends? You need one more day to help get that Friday routine down

 

[Eman]

I would move Friday biceps into DL accessory movements the day before. Do your DL's then move into more back lifting movements and finish with biceps. Like a crescendo. Just a critique.

 

[insaiyan93]

I like the first one you have laid out but that Friday is gonna kill you. Shoulders/bis/ squats is to much for one workout and you will halfass it. Why can't you workout on the weekends? You need one more day to help get that Friday routine down

Thats what I was thinking if I just had one more fucking day to throw in as a buffer it would be a non issue. Can't go on weekends, I work on Saturday from 7am-1pm but then I have to go back and work 4-10, theres just no time to get out to the gym workout and get back in time for work, even supposing I didn't need those couple hours to rest and get some food in me. Sunday the bus just doesn't run at all and the gym is a little over 15 miles away so I can't get out there period. I'm working on getting a car but I don't make much money and it's difficult for me to get a better paying job without a car, it's a really fucked up cycle hahah. The shoulders biceps and squats is alot but it's a little lighter on biceps and I keep the squats light, usually just 4-5 sets at 225 for 8-10 at the end of the workout.

But maybe I will do like @Eman suggested and just move biceps back onto the deadlift day and drop the extra core stuff on that day since I'm already getting a pretty heavy core workout from the DL and accessory work. Honestly that would make it almost like a second back and bicep day just with different focus, and the more I think about it the more I like it.

 

[Eman]

Thats what I was thinking if I just had one more fucking day to throw in as a buffer it would be a non issue. Can't go on weekends, I work on Saturday from 7am-1pm but then I have to go back and work 4-10, theres just no time to get out to the gym workout and get back in time for work, even supposing I didn't need those couple hours to rest and get some food in me. Sunday the bus just doesn't run at all and the gym is a little over 15 miles away so I can't get out there period. I'm working on getting a car but I don't make much money and it's difficult for me to get a better paying job without a car, it's a really fucked up cycle hahah. The shoulders biceps and squats is alot but it's a little lighter on biceps and I keep the squats light, usually just 4-5 sets at 225 for 8-10 at the end of the workout.

But maybe I will do like @Eman suggested and just move biceps back onto the deadlift day and drop the extra core stuff on that day since I'm already getting a pretty heavy core workout from the DL and accessory work. Honestly that would make it almost like a second back and bicep day just with different focus, and the more I think about it the more I like it.

What core work do you do? You could do a quick plank routine and not drop anything. Go one minute plank rest max thirty seconds then repeat 5 times or so. Quick and easy.

 

[insaiyan93]

What core work do you do? You could do a quick plank routine and not drop anything. Go one minute plank rest max thirty seconds then repeat 5 times or so. Quick and easy.

I usually do leg raises, weighted crunch machine, decline situps with weight. Are planks good for strengthening? Cuz I know those don't require any equipment so I mean that's something I could be doing at home a few times a week.

 

[Eman]

If you want to strengthen core I feel planks are excellent to supplement your routine because many of the compound movements will be helping with core muscles.

 

[insaiyan93]

If you want to strengthen core I feel planks are excellent to supplement your routine because many of the compound movements will be helping with core muscles.

Well shit I think I will start throwing those in a couple times a week, and I like I was saying I can do those in my free time so it won't even take up any gym time.

 

[insaiyan93]

Also for my workout today I did arms.

1.dips SS hammer curls

Dips

1 set bodyweight x 15
4 sets bodyweight +20lb chain x 8-10

Hammer curls

1 set 35lb x 20
4 sets 50lb x 10 40lb x 10

2. Overhead tricep extensions(DB) SS DB curls (on incline bench laying with stomache against bench. Idk if that makes it an incline or decline?)

Tri extensions

1 set 85lb x 15
4 sets 105lb x 8-10

Curls
4 sets 30lb x 20

3.close grip bench SS barbell curls( neutral grip bar using inside grip)

Close grip bench

4 sets 175lb +20lb chain on each side x 8-10. Did these using real slow negative, pause at the bottom.

Barbell neutral curls

4 sets 65lb x 10-12


4. Tricep push downs with rope attachment SS preacher curls with EZ bar.

Push downs

4 sets 80lb x 10 70lb x 10 60lb x 10 50lb x 20 I don't do these like this all the time but sometimes it's fun just to really fuck your triceps up haha

Preacher curls
4 sets 80lb x 10-12

Skipped forearms since my workout ran long for some reason and I figured it would be more advantageous to do my cardio so I did 10 minutes HIIT.

 

[Docd187123]

I'm here for the el tittayos you promised me!

A simple solution to your scheduling problem is to train the lifts and not the body parts. You could get by with fewer days and be just as effective if not more.

 

[insaiyan93]

I'm here for the el tittayos you promised me!

A simple solution to your scheduling problem is to train the lifts and not the body parts. You could get by with fewer days and be just as effective if not more.

Haha Los titato chips.

How do you mean? Like a sort of power lifting rotation where I just do my main lifts?

 

[Docd187123]

Haha Los titato chips.

I would dunk them bitches in some spicy chipotle mayo so fast and hard.....

How do you mean? Like a sort of power lifting rotation where I just do my main lifts?

In a way yes. A body part split requires more days bc ppl tend to break down body parts into many groups. We know whole body compound movements effectively work everything. So instead of having an arm day, a chest day, a back day, etc pick a compound lift or two for each day and fill in the rest wih weak point training.

Something like:

Monday: squats, bench press, front squats, core work
Tuesday: deadlifts, OHP, lat pull downs or pull ups, BB curls
Thursday: pin squats, floor presses, incline dB press GHRs
Friday: deficit deadlifts or snatch grip deadlifts, push press, shrugs, Pendlay rows, DB curls

That's not something to follow bc I didn't put much thought in it at all but it's just an example. If you notice, you hit multiple body parts each day so the frequency is pretty high and volume and intensity can be adjusted to suit your needs. I know WeightedChinup does a similar layout in that he trains the lifts but with primarily aesthetic goals so he can be invaluable to help you. If I had more time right now I'd throw something together quick but I'm about to hit the gym. Think about it and substitute lifts to target your weak areas or lagging areas.

 

[insaiyan93]

I would dunk them bitches in some spicy chipotle mayo so fast and hard....

Hahah...you're a sick man, doc

In a way yes. A body part split requires more days bc ppl tend to break down body parts into many groups. We know whole body compound movements effectively work everything. So instead of having an arm day, a chest day, a back day, etc pick a compound lift or two for each day and fill in the rest wih weak point training.

Something like:

Monday: squats, bench press, front squats, core work
Tuesday: deadlifts, OHP, lat pull downs or pull ups, BB curls
Thursday: pin squats, floor presses, incline dB press GHRs
Friday: deficit deadlifts or snatch grip deadlifts, push press, shrugs, Pendlay rows, DB curls

That's not something to follow bc I didn't put much thought in it at all but it's just an example. If you notice, you hit multiple body parts each day so the frequency is pretty high and volume and intensity can be adjusted to suit your needs. I know WeightedChinup does a similar layout in that he trains the lifts but with primarily aesthetic goals so he can be invaluable to help you. If I had more time right now I'd throw something together quick but I'm about to hit the gym. Think about it and substitute lifts to target your weak areas or lagging areas.

Yeah that's good, I just needed a basic grasp of the concept and I can run with it from there. I actually do like the idea of this as it will let me train my main lifts more frequently and help me grow stronger on them as I am mostly going for big numbers with only a secondary emphasis on aesthetics. But it seems like I could make this work cuz I will be hitting most everything and then just throw in some small stuff to hit areas like rear delts that aren't getting as much attention.

 

[weighted chinup]

My new standard recommendation for people primarily concerned with hypertrophy and aesthetics is to keep frequency HIGH. I believe this to be vastly superior for growth than reduced frequency. In fact, I am convinced that high frequency training is so effective for hypertrophy when designed properly that a lifter could even reduce total weekly volume to an extent in favor of increased frequency and still see quicker size gains and more rapid physique changes compared to training muscle groups or movements less frequently.

I am glad to help with anything if you need it. I've got plenty of time now for this stuff since I had surgery a little over a week ago, so I am happy to help if needed.

 

[insaiyan93]

My new standard recommendation for people primarily concerned with hypertrophy and aesthetics is to keep frequency HIGH. I believe this to be vastly superior for growth than reduced frequency. In fact, I am convinced that high frequency training is so effective for hypertrophy when designed properly that a lifter could even reduce total weekly volume to an extent in favor of increased frequency and still see quicker size gains and more rapid physique changes compared to training muscle groups or movements less frequently.

I am glad to help with anything if you need it. I've got plenty of time now for this stuff since I had surgery a little over a week ago, so I am happy to help if needed.

Well damn sorry to hear you're having to take a seat, so to speak, but hopefully you'll have a speedy recovery.

I'm just trying to come up with something a little more efficient, as a couple others have stated that my current training style may be causing me to spin my wheels somewhat.

Had a few other suggestions from OdieM and Eman but haven't decided on anything concrete as of yet.

For your suggested style how is it as far as strength gains? Because of course I want to be somewhat aesthetic, nobody wants to look like a potato haha, but I'm also trying to get strong as hell too.