Ascendance: DrankSlangin’s Training Journal

[FourOneDeuxFitt]

Week 4 Day 3
BACK

One Arm Barbell Row

45x8 (warm up)
70x8 (warm up)
95x8 (warm up)
120x8
135x8
135x8

Lat Stretchers

90x10
100x10 sloppy
90x10
90x10

Smith Rows

185x6
205x6
225x6 sloppy
205x6

DB Pullovers

60x10
65x10
70x8

Banded Hyperextensions

Band x20
Band x15
Band x15

Had one of those workouts where you feel like you left something behind as you leave the gym. I don’t feel like I simply went through the motions on any lifts today. Perhaps it was because this session was only an hour compared to 2 hours yesterday. Either way I hate this feeling, so I’m going to take it out on my legs tomorrow.

I get the same feeling from time to time bro. Normally when I go in there and try doing to much and my mind isn’t focused on the workout and I’m spaced out somewhere else in life. You still got in there and got shit done. Period. Keep pushing bro.

 

[DrankSlangin]

I get the same feeling from time to time bro. Normally when I go in there and try doing to much and my mind isn’t focused on the workout and I’m spaced out somewhere else in life. You still got in there and got shit done. Period. Keep pushing bro.

I think that’s exactly what I did, tried too hard or something. A few of the movements I took off some weight because my form went to shit and was unable to get a good squeeze. Which is obviously the most important thing for our goals, gotta get that squeeze every single rep.

 

[DrankSlangin]

Week 4 Day 4
LEGS

Seated Leg Curls

30x10 (warm up)
30x10 (warm up)
50x10 (warm up)
50x10 (warm up)
70x10
90x10
Drop set: 90x10, 70x10, 50x10, 10sec isohold

Bulgarian Split Squats dumbbell

15x10
25x10
40x10
4th set: Drop Set of Death
40 rep drop set with isoholds

40x10 + 10 second isohold, 25x10 + 10sec isohold, 15x10 + 10sec isohold, bodyweight x 10 + 10sec isohold

Barbell Squats

135x8 (warm up)
185x8 (warm up)
225x8
245x8
275x8

V Squats

2 wheels x8
4 wheels x8
6 wheels x8

Leg Extensions Dorsiflexed

130x15
150x13

Barbell SLDL

165x15

That drop set of death... it’s awful, just awful. When the deep burn starts at rep 6 and you haven’t even reached drop 1 yet, you know you are fucked.

This shitty gym I joined so I could train with my partner, who flaked on me today, doesn’t have a hack squat so I hopped in the V squat apparatus instead but it’s nothing like hack squat. In fact I don’t know what it’s good for. It actually makes me angry just thinking about it haha.

On the plus side I got 4 more reps on squats than Monday’s session. Squats after the murderous BSS drop set is a different animal.

Also learned that pointing my toes outward during SLDL’s will target the outer hamstrings, which is where I’m lacking most besides my calves. Always learning.

 

[FourOneDeuxFitt]

Week 4 Day 4
LEGS

Seated Leg Curls

30x10 (warm up)
30x10 (warm up)
50x10 (warm up)
50x10 (warm up)
70x10
90x10
Drop set: 90x10, 70x10, 50x10, 10sec isohold

Bulgarian Split Squats dumbbell

15x10
25x10
40x10
4th set: Drop Set of Death
40 rep drop set with isoholds

40x10 + 10 second isohold, 25x10 + 10sec isohold, 15x10 + 10sec isohold, bodyweight x 10 + 10sec isohold

Barbell Squats

135x8 (warm up)
185x8 (warm up)
225x8
245x8
275x8

V Squats

2 wheels x8
4 wheels x8
6 wheels x8

Leg Extensions Dorsiflexed

130x15
150x13

Barbell SLDL

165x15

That drop set of death... it’s awful, just awful. When the deep burn starts at rep 6 and you haven’t even reached drop 1 yet, you know you are fucked.

This shitty gym I joined so I could train with my partner, who flaked on me today, doesn’t have a hack squat so I hopped in the V squat apparatus instead but it’s nothing like hack squat. In fact I don’t know what it’s good for. It actually makes me angry just thinking about it haha.

On the plus side I got 4 more reps on squats than Monday’s session. Squats after the murderous BSS drop set is a different animal.

Also learned that pointing my toes outward during SLDL’s will target the outer hamstrings, which is where I’m lacking most besides my calves. Always learning.

Solid numbers. Especially twice in the same week bro. Keep pushing it’s obviously working well.

 

[DrankSlangin]

Solid numbers. Especially twice in the same week bro. Keep pushing it’s obviously working well.

Thanks man. I probably put undue pressure on myself to get 1 more rep, or 5 more lbs, or something extra every single workout. But in reality it can’t be done every time with perfect form. Especially now while myostatin is lowering but still high, I’m really still in maintenance mode. But that mentality is no good. Gotta go as hard as possible every session.

 

[FourOneDeuxFitt]

Thanks man. I probably put undue pressure on myself to get 1 more rep, or 5 more lbs, or something extra every single workout. But in reality it can’t be done every time with perfect form. Especially now while myostatin is lowering but still high, I’m really still in maintenance mode. But that mentality is no good. Gotta go as hard as possible every session.

I believe I do the opposite. I tell myself I’m not capable of a certain weight or hitting a certain number of reps with a certain weight and etc and sell myself short sometimes. Especially working out alone most days. Then when I actually do push myself past my normal “pushing myself” I suppose mtself each time like well damn I could have been using this weight a long time ago or it’s like for fuck sake Andrew stop being a pussy hahaha

 

[DrankSlangin]

I believe I do the opposite. I tell myself I’m not capable of a certain weight or hitting a certain number of reps with a certain weight and etc and sell myself short sometimes. Especially working out alone most days. Then when I actually do push myself past my normal “pushing myself” I suppose mtself each time like well damn I could have been using this weight a long time ago or it’s like for fuck sake Andrew stop being a pussy hahaha

Hahaha at least you get perfect reps that way and your tendency is a little safer. Sloppy reps with too much weight add risk and are less effective anyway. Problem solved I thought with a training partner, although it’s not really working out. He is just not as committed and is often late which really pisses me off. Warming up then getting cold again while waiting ugh. I think I’m gonna fire my partner ha

 

[FourOneDeuxFitt]

Hahaha at least you get perfect reps that way and your tendency is a little safer. Sloppy reps with too much weight add risk and are less effective anyway. Problem solved I thought with a training partner, although it’s not really working out. He is just not as committed and is often late which really pisses me off. Warming up then getting cold again while waiting ugh. I think I’m gonna fire my partner ha

Hahaha. I think it’s like a torn subject for me. Finding someone who’s as dedicated or that into all of it is rare. If I could then yeah a training partner would be great. For now I’m just gonna keep doing the damn things and workout with some buddies here and there and make people at the gym help me when needed haha

 

[DrankSlangin]

Week 4 Day 5
CHEST and SHOULDERS

Decline DB Press

30x8 (warm up)
45x8 (warm up)
60x8 (warm up)
80x8
85x8
Drop set 24 rep/2 drops: 90x8, 60x8, 40x8

Incline Bench Press

135x6 (warm up)
155x6 (warm up)
185x6
185x5 + 1 forced
185x6

Flat Bench Press

185x6
205x5 + 1 forced
205x5 + 1 forced
Drop set to failure: 205x5 + 1 forced, 175x1 + 5 forced, 135x2 fuck man I got crushed

Machine Flyes
loaded stretch for 10sec after each rep

100x10
120x8
120x7

T Flyes

10x25
10x25
10x19

Dumbbell Side Laterals

15x12
15x12
15x10
15x9

Over and Back Press

55x10
75x8
75x10

Standing Calf Raise

bodyweight x100, x100, x100, x100
with multiple 10sec rest pauses mixed in as needed

We finished this workout in 1.5 hours this time, 30 minutes shorter than Tuesday. Basically no rest after partner finishes his set. My set, his set, my set, and so forth.

Over and back press is crazy as a finisher. Just lifting your arms up to grab the barbell is a challenge by workout’s end.

Calves were done at the house, power at the gym went out after a storm passed and fortunately the owner let us stay an extra 45 minutes to finish our session. Apparently everyone has to be out when there is no power. Typically I do calves first but wasn’t able to get to the gym early due to a final exam. Which I crushed

 

[FourOneDeuxFitt]

Week 4 Day 5
CHEST and SHOULDERS

Decline DB Press

30x8 (warm up)
45x8 (warm up)
60x8 (warm up)
80x8
85x8
Drop set 24 rep/2 drops: 90x8, 60x8, 40x8

Incline Bench Press

135x6 (warm up)
155x6 (warm up)
185x6
185x5 + 1 forced
185x6

Flat Bench Press

185x6
205x5 + 1 forced
205x5 + 1 forced
Drop set to failure: 205x5 + 1 forced, 175x1 + 5 forced, 135x2 fuck man I got crushed

Machine Flyes
loaded stretch for 10sec after each rep

100x10
120x8
120x7

T Flyes

10x25
10x25
10x19

Dumbbell Side Laterals

15x12
15x12
15x10
15x9

Over and Back Press

55x10
75x8
75x10

Standing Calf Raise

bodyweight x100, x100, x100, x100
with multiple 10sec rest pauses mixed in as needed

We finished this workout in 1.5 hours this time, 30 minutes shorter than Tuesday. Basically no rest after partner finishes his set. My set, his set, my set, and so forth.

Over and back press is crazy as a finisher. Just lifting your arms up to grab the barbell is a challenge by workout’s end.

Calves were done at the house, power at the gym went out after a storm passed and fortunately the owner let us stay an extra 45 minutes to finish our session. Apparently everyone has to be out when there is no power. Typically I do calves first but wasn’t able to get to the gym early due to a final exam. Which I crushed

Have to give those T Flyes a go one of these days. Never done them before. Solid workout bro love seeing your consistency day to day. Keeps me going as well!

 

[DrankSlangin]

Have to give those T Flyes a go one of these days. Never done them before. Solid workout bro love seeing your consistency day to day. Keeps me going as well!

Thank you my brother, and likewise. I kinda made that name up, T flyes, not sure what they’re really called. I saw someone a few months ago doing them and gave it a shot. Nothing pumps my rear delts as much as these.

 

[FourOneDeuxFitt]

Thank you my brother, and likewise. I kinda made that name up, T flyes, not sure what they’re really called. I saw someone a few months ago doing them and gave it a shot. Nothing pumps my rear delts as much as these.

So what exactly is it??

 

[DrankSlangin]

So what exactly is it??

Lay stomach down on an incline bench. Hang your arms down holding dumbbells in a supinated position. Keep your arms straight and raise to the side trying to keep your palms facing in front you the whole rep. Stop just short of parallel with the ground so you don’t fully engage your traps (you gave me that pointer a few days ago! ha) Nice and slow so you’re not swinging, all squeeze. I like 3 sets of 25 reps on this one.

If you know the actual name for this exercise, please tell me haha

 

[FourOneDeuxFitt]

Lay stomach down on an incline bench. Hang your arms down holding dumbbells in a supinated position. Keep your arms straight and raise to the side trying to keep your palms facing in front you the whole rep. Stop just short of parallel with the ground so you don’t fully engage your traps (you gave me that pointer a few days ago! ha) Nice and slow so you’re not swinging, all squeeze. I like 3 sets of 25 reps on this one.

If you know the actual name for this exercise, please tell me haha

No clue haha. That’s a new one for me too.

 

[DrankSlangin]

Week 4 Day 6
BACK

One Arm Barbell Row

45x8 (warm up)
70x8 (warm up)
95x8 (warm up)
120x8
135x8
135x8

Lat Stretchers

150x10
180x10
180x10
180x10

Smith Rows

185x6
205x6
215x6
215x6

Dumbbell Pullovers

60x10
65x8
65x7

Banded Hyperextensions

Band x20
Band x12
Band x12

Fell in love with stretchers today. What an awesome feeling when you finally get a great pump with a new exercise. I used a different machine that had much less resistance in case anyone notices the extreme difference in weight from Wednesday’s session. Some old fucker was camped out on the normal pulldown machine. Sitting there on his phone for 6 minutes before doing his set.

My lower back was more fatigued than normal, I got crushed on banded hypers. Funny how easy those are until you hit rep 12-13.

 

[FourOneDeuxFitt]

Week 4 Day 6
BACK

One Arm Barbell Row

45x8 (warm up)
70x8 (warm up)
95x8 (warm up)
120x8
135x8
135x8

Lat Stretchers

150x10
180x10
180x10
180x10

Smith Rows

185x6
205x6
215x6
215x6

Dumbbell Pullovers

60x10
65x8
65x7

Banded Hyperextensions

Band x20
Band x12
Band x12

Fell in love with stretchers today. What an awesome feeling when you finally get a great pump with a new exercise. I used a different machine that had much less resistance in case anyone notices the extreme difference in weight from Wednesday’s session. Some old fucker was camped out on the normal pulldown machine. Sitting there on his phone for 6 minutes before doing his set.

My lower back was more fatigued than normal, I got crushed on banded hypers. Funny how easy those are until you hit rep 12-13.

Bro stretchers are the shit ! I completely forgot about that exercise Meadows uses. Havent done it in ages it seems. Wish he would use it more. I know he does in Onslaught and Beyonder. I can’t wait !!

 

[DrankSlangin]

Bro stretchers are the shit ! I completely forgot about that exercise Meadows uses. Havent done it in ages it seems. Wish he would use it more. I know he does in Onslaught and Beyonder. I can’t wait !!

Haha yes! When I looked at the program for week 4, I was like stretchers meh. What a pump they generate!

 

[FourOneDeuxFitt]

Haha yes! When I looked at the program for week 4, I was like stretchers meh. What a pump they generate!

They’re awesome. Such a great stretch and contraction with it. It looks weird to watch someone do from a distance but then trying it is like whoa!

 

[DrankSlangin]

They’re awesome. Such a great stretch and contraction with it. It looks weird to watch someone do from a distance but then trying it is like whoa!

I did them today on the cable apparatus so instead of having one foot on the seat, I got down on one knee and did em that way. Both ways are awesome, the cables probably hit the back at a steeper angle so I’m thinking I’ll mix it up between cables and pulldown machine. Hopefully stretchers will appear later in Carnage!

 

[FourOneDeuxFitt]

I did them today on the cable apparatus so instead of having one foot on the seat, I got down on one knee and did em that way. Both ways are awesome, the cables probably hit the back at a steeper angle so I’m thinking I’ll mix it up between cables and pulldown machine. Hopefully stretchers will appear later in Carnage!

That’s good to keep in mind for future reference. Never even though about using something other than the pulldown machine for them. I’m still torn between what to do after this. I hate to say it but I wanna not beat the shit outta myself during this cruise haha. Beyonder looks like what I’m gonna be using for my blast. That or onslaught. It uses 4 week blocks for back, chest, legs, and even arms and hits that muscle group 3x per week... obviously once pretty heavy and two moderately. But still. Fuck haha definitely wanna be able to keep calories very high during that and also have some good anabolic assistance