progress/training log

[insaiyan93]

There called feeder workouts and lots of people in bodybuilding do it to bring up lagging bodyparts. I figure as long as you are still giving the recovery time from
Your other pressing days go for it. I shrug eod you could bench eod too but don't go to failure on any set when doing feeder workouts. You should do about 80% of what you can so if you could get 25 reps only do 20 kind of thing, no grinder reps either. It'll definitely help add some mass but won't be that beneficial for strength aspects, although better for your bench then just sitting on the couch and drinking beer that's for sure

Excellent. Hell, even if it doesnt add much strength having a little extra mass aint going to upset me at all.

Hahah yeah, sitting on the couch drinking beer is for biceps, 12oz curls haha.

 

[RodgerThat]

Excellent. Hell, even if it doesnt add much strength having a little extra mass aint going to upset me at all.

Hahah yeah, sitting on the couch drinking beer is for biceps, 12oz curls haha.

12oz curls bro I thought we were here to make gainz

 

[insaiyan93]

12oz curls bro I thought we were here to make gainz

View attachment 43534

Ahhhh you're right, i guess i just havent been trying hard enough hahahah

 

[insaiyan93]

Did back and biceps and some foresrms today
1.wide lat pulls
1x15 120lb
3x8 160lb
2x12 140lb

2.HS iso row machine
1x10 2 plates
1x8 3 plates
2x6 4 plates
2x8 3 plates

3.hyperextensions
1x20 bodyweight
4x10 holding a 45lb plate

4.concentration curls no rest sets
1x20 20lb
2x15 20lb
2x12 20lb

5.preacher curl EZ bar
4x10 60lb

6.deadlifta
1x10 135lb
1x10 225lb
3x5 315lb
2x1 405lb
2x5 315lb

7.wrist curls
4xfailure 55lb

8.hammer curls
2x12 30lbs
1x10 35lbs
2x8 40lbs

Good workout. Wasnt feeling strong on deads but im thinking thats probably due to lower back and hamstrings already being worked from the hyperextensions. 315 was actually moving pretty quick and easy but the singles at 405 were fairly heavy. Gonna go get some grub and might go shoot hoops for a little bit for some extra cardio

 

[RodgerThat]

Did back and biceps and some foresrms today
1.wide lat pulls
1x15 120lb
3x8 160lb
2x12 140lb

2.HS iso row machine
1x10 2 plates
1x8 3 plates
2x6 4 plates
2x8 3 plates

3.hyperextensions
1x20 bodyweight
4x10 holding a 45lb plate

4.concentration curls no rest sets
1x20 20lb
2x15 20lb
2x12 20lb

5.preacher curl EZ bar
4x10 60lb

6.deadlifta
1x10 135lb
1x10 225lb
3x5 315lb
2x1 405lb
2x5 315lb

7.wrist curls
4xfailure 55lb

8.hammer curls
2x12 30lbs
1x10 35lbs
2x8 40lbs

Good workout. Wasnt feeling strong on deads but im thinking thats probably due to lower back and hamstrings already being worked from the hyperextensions. 315 was actually moving pretty quick and easy but the singles at 405 were fairly heavy. Gonna go get some grub and might go shoot hoops for a little bit for some extra cardio

Suggestion to always do your compound movements first as to avoid having stabilizer muscles fatigued and you also would get optimal performance on the lift

 

[insaiyan93]

Suggestion to always do your compound movements first as to avoid having stabilizer muscles fatigued and you also would get optimal performance on the lift

For sure, and its weird because generally i do, i always get bench out of the way first for chest and i always do my squats first on meg day, i dont know why in the hell I've been doing deadlifts last. Ima remedy that shit next week.

 

[RodgerThat]

For sure, and its weird because generally i do, i always get bench out of the way first for chest and i always do my squats first on meg day, i dont know why in the hell I've been doing deadlifts last. Ima remedy that shit next week.

Glad to hear it bud, I think you'll notice significant more intensity throughout the entire training session when you do them first and your high on how well you smashed the weights

 

[insaiyan93]

Did a fun and silly filled shoulder workout today!

1.Hammer strength iso shoulder press
1x15 1 plate per side
3x8 2 plate per side
1x15 1 plate per side

2.standing BB ohp
1x12 95lb
5x5 135lb

3.bent over rear laterals
4x15 25lbs

4.Rambos
4x15 50lbs

5.lunge machine shrugs
1x20 2 plates per side
1x15 3 plates
3x10 4 plates
2x12 3 plates

6.one armed side lateral raise
4x12 25lbs

7.DB upright rows
1x12 30lbs
3x6 40lbs drop to x6 30lbs
1x12 30lbs

Felt good. I was pretty happy to get 5 reps consistently on the standing OHP.

 

[insaiyan93]

So havent really been tracking calories since i still dont have my scale back, but ive been just trying to eat well and im sure im in a deficit, had to knock another new notch in my belt today so my waist is definitely getting smaller. This is a pretty typical day looks like as far as eating.

One pancake and some eggwhites for breakfast/preworkout. Pancake is interchangeable, sometimes its a couple pieces of toast or a medium sweet potato
Postworkout i usually have an isopure protein drink from my gym, real good like 40g of protein. Then when i get home i will have half a bag of greenbeans and some kind of meat, today it was a couple salmon patties.

For snacks today it was sardines and whole eggs . Sometimes i throw in some peanut butter, beef jerky etc.


Dinner is a meat and another half bag of greenbeans. Chicken tonight

Two hours later i will have the same thing. I go through greenbeans like they are going out of style. Cheap and easy to make.

Then when i get home from work i will have maybe another couple salmon patties or some steak plus more greenbeans and maybe a couple spoons of peanut butter ornolive oil for some fats. And thats about it.

Wasnt sure how id do on the low carb thing but ive been keeping up with it and its working. Im sitting between 288 and 294.

Also im taking in 1-2 gallons of water not counting what i drink at the gym.

 

[insaiyan93]

Feeling like shit today, fuckin neck is all stiff and sore, happens to me every now and then. Didnt feel like working out so i just went and blasted through bi's and tri's as fast as i could.

1.Decline DB curls
4x12 25lb

2.hammer preacher DB curls
4x12 25lbs

3.front double bicep cable curl
4x15 25lb

4.standing cable oh extension w/rope
4x12 50lb

5.tricep pushdown v attachment
1x25 40lb
4x20 50lb

6. DB skullcrushers
4x15 20lb

7.straight bar pushdown overhand/underhand superset
4x10 50lb each grip

Busted it out in an hour. Now im gonna go home and throw some fuckin icy hot on my neck and play fallout till i gotta go to work haha

 

[insaiyan93]

Well just another depressing leg day lol

1.squats
1x10 135lb
1x10 225lb
1x6 275lb
2x3 315lb
2x3 295lb
2x3 275lb
2x3 225lb

2.Seated calf raise
4x20 1 plate per side

3.stiff leg deadlifts
4x10 145lb

4.hamstrimg curls
4x12 145lb
Superset with standing calf raise
4x15 150lb

5.leg extensions alternating legs with ascending reps up to 10 nonstop
85lbs

6.crunch machine
10x10 50lb resistance

Fuckin everything feels so fuckin heavy, gaaaaay!!

Oh well, lookin alot better i guess. Gym ownet commented on how much progress ive made in the last 6 months so thats cool, negkected to tell him how much of a bitch i feel like hahha. Oh well, keep on pushin right?

 

[RodgerThat]

Well just another depressing leg day lol

1.squats
1x10 135lb
1x10 225lb
1x6 275lb
2x3 315lb
2x3 295lb
2x3 275lb
2x3 225lb

2.Seated calf raise
4x20 1 plate per side

3.stiff leg deadlifts
4x10 145lb

4.hamstrimg curls
4x12 145lb
Superset with standing calf raise
4x15 150lb

5.leg extensions alternating legs with ascending reps up to 10 nonstop
85lbs

6.crunch machine
10x10 50lb resistance

Fuckin everything feels so fuckin heavy, gaaaaay!!

Oh well, lookin alot better i guess. Gym ownet commented on how much progress ive made in the last 6 months so thats cool, negkected to tell him how much of a bitch i feel like hahha. Oh well, keep on pushin right?

Never reveal how much of a bitch you feel like that's for you and you alone to know... It looks like a solid squat session though man chin up on that one man

 

[insaiyan93]

Never reveal how much of a bitch you feel like that's for you and you alone to know... It looks like a solid squat session though man chin up on that one man

Thanks brotha bear. Its ok, im just trying to atleast hold on to being able to hit triples with 315 while i finish this cut up. Im sure i will start regaining strength fairly quickly once i start trying to clean bulk back up.

 

[NovaFlex]

Like RT said, solid squat sesh. You ever take 225 and just go to failure after ascending up? Ive been doing that lately.

 

[insaiyan93]

Like RT said, solid squat sesh. You ever take 225 and just go to failure after ascending up? Ive been doing that lately.

Yeah every now and then i'll go for an amrap at the end with 225. Usually ends up being amraifl (as many reps as i feel like) cuz i can always squeeze out a few more but i dont want to do TOO Many reps, dont want people to think im some sort of bodybuilder or something lol

 

[Kakarot]

Yeah every now and then i'll go for an amrap at the end with 225. Usually ends up being amraifl (as many reps as i feel like) cuz i can always squeeze out a few more but i dont want to do TOO Many reps, dont want people to think im some sort of bodybuilder or something lol

Don't stress it too much man its a bitch to push hard on a deficit. Just being slightly hungry fucks my whole work out up way more than I wish.

 

[insaiyan93]

Late, meso been funkin up today.
Did chest and triceps today

1.flat DB bench
1x15 65lb
1x12 75lb
1x8 90lb
1x5 100lb
2x8 90lb

2.incline DB bench
2x8 85lb
2x6 85lb
1x10 75lb

3.pec deck
1x20 115lb
1x15 145lb
1x12 175lb
1x10 205lb

4.scoopy crossovers
4x15 25lb

5.overhead tricep extensions with rope
4x12 50lb

6.tricep pushdowns with v bar
4x25 50lb

7.close grip bench
4x15 95lb

8.seated calf raise
4x25 1 plate per side.

Finally got my food scale back so i can track what im eating so thats good.

 

[insaiyan93]

So heres the breakdown of everything ive eaten...

Not alot of calories and that kind of concerns me still, i mean im not hungry by any means but my guestimated tdee is like around 4,300 and im like 2000 below that and this is with me going out of my way to have more snacks to get some more calories in so i dont know what to do...trying to keep it pretty low carb and ive already consumed near 100g.

 

[insaiyan93]

Did back and biceps and forearms and some core

1.deadlifts
1x10 135lb
1x10 225lb
1x5 315lb
1x3 365lb
1x1 405lb
1x1 365lb
3x3 315lb


2.hammer strength row machine
1x15 1 plate per side
1x15 2 plates
3x10 3 plates


3.shoulder width reverse grip lat pulls
1x15 120lb
1x12 140lb
2x10 160lb
1x8 180lb
1x5 200lb

4.wide grip lat pushdowna
4x10 65lb

5.DB preacher curls
2x15 20lb
2x12 25lb

6. Straight bar curl
1x15 45lb
1x10 65lb
2x6 85lb drop to 65lbx8 drop to 45lbx8

7.preacher curl machine gauntlet
1x10 120lb-10lb

8.hammer curls
4x12 30lb

9.Hammer strength crunch machine
3x10 60lb
3x10 50lb
3x10 40lb

10.wrist curls
4x50 45lb

11.reverse curls
4x10 45lb drop to 35lb drop to 25lb

Pretty long workout but i dont have shit else to do today so whatever lol. May go out and play a little basketball after i get some yum yums in my tummy.

So today confirmed my deads are starting to suffer from weight loss, the 405 felt pretty darn heavy but hey im not even mad, just going to roll with the punches and increase volume, just working with around 315 just to build my back up, let my ego take the bavk seat for awhile lol.

 

[RodgerThat]

Did back and biceps and forearms and some core

1.deadlifts
1x10 135lb
1x10 225lb
1x5 315lb
1x3 365lb
1x1 405lb
1x1 365lb
3x3 315lb


2.hammer strength row machine
1x15 1 plate per side
1x15 2 plates
3x10 3 plates


3.shoulder width reverse grip lat pulls
1x15 120lb
1x12 140lb
2x10 160lb
1x8 180lb
1x5 200lb

4.wide grip lat pushdowna
4x10 65lb

5.DB preacher curls
2x15 20lb
2x12 25lb

6. Straight bar curl
1x15 45lb
1x10 65lb
2x6 85lb drop to 65lbx8 drop to 45lbx8

7.preacher curl machine gauntlet
1x10 120lb-10lb

8.hammer curls
4x12 30lb

9.Hammer strength crunch machine
3x10 60lb
3x10 50lb
3x10 40lb

10.wrist curls
4x50 45lb

11.reverse curls
4x10 45lb drop to 35lb drop to 25lb

Pretty long workout but i dont have shit else to do today so whatever lol. May go out and play a little basketball after i get some yum yums in my tummy.

So today confirmed my deads are starting to suffer from weight loss, the 405 felt pretty darn heavy but hey im not even mad, just going to roll with the punches and increase volume, just working with around 315 just to build my back up, let my ego take the bavk seat for awhile lol.

Good on ya for putting deadlifts first but I would try and limit your warm up a bit more say
135x8
225x5
315x2
365x1
405x1
Then load drop to your working weight- in this case 315 and do more volume with the actual working weight
315 5x3 or 4x4 or if you are feeling tuckered 6x2