American Ex-Muscletechie

mdc5065

Rebooting my training and logging my lifts again. Decided to cut the supplement bull back to bare minimum (Creatine and Protein only), EAT, and train hard. I took what you all told me last year to heart and cleared my head of the magazine science to get back to the roots of training. A lot has happened since my last log but I'm back in action and would love any and all help I can get. All weights are in pounds .

HYPERTROPHY PHASE

I've gone up to ~185 three times this year but have not yet broken this ceiling. I'm hoping to do so by the end of December and weigh ~200 lbs. My goal here is to put on mass by breaking down as much muscle as I can, eating a ton and sleeping extra to build, and staying lean with cardio. I use a compound - isolation method for each muscle group. Slam the group with a strong compound exercise then work finite exercises to work toward the size gains while fatigued. This method has worked for me in the past and seems to work (3 weeks so far) for my training partner. I've only seen +2lbs yet, but am hoping consistency will bring more.

Sunday -- Cardio / Back / Shoulders / Start Chest (workout partner started getting sick after bench)

Expresso Bicycle: "Coastal Run" ~3.3 miles in ~13 minutes
Treadmill: 6mi/hr 16 min, 8 mi/hr 3 min, 12 mi/hr 1 min
Overhand Lat Pulldown: 160 x 8, 180 x 6, 200 x 3
Underhand Lat Pulldown: 200 x 8, 220 x 6, 240 x 3
Row Machine: 140 x 8, 160 x 6, 180 x 3
Reverse Fly Machine: 90 x 10, 110 x 8, 110 x 6
Standing Overhead Press: 95 x 10, 10, 10
Dumbbell Lateral Fly: 35s x 10, 25s x 8, 8
Dumbbell Front Raise: 40s x 8, 30s x 6, 6
Bench Press: 185 x 8, 205 x 6, 225 x 3, 245 x 1

Monday -- Finish Chest / Legs

Chest Upward Fly on Cable Cross: 40s x 10, 60s x 8, 80s x 6, 60s x 3
Chest Downward Fly on CC: 60s x 10, 80s x 8, 100s x 6, 120s x 3
Chest Fly on Machine: 120 x 10, 140 x 8, 160 x 6, 100 x 6
Hack Squat Machine: 400 x 8, 400 x 6, 600 x 3
Leg Extension: 140 x 8, 160 x 6, 120 x 10, 180 x 3
Leg Curl: 120 x 8, 140 x 6, 160 x 3
Hack Squat Calf Raises 200 x 10, 15, 20
Seated Calf Raise: 100 x 8, 10, 15

Tuesday -- Day off Lifting / Cardio
Expresso Bike: "Fruitdale" ~4.4mi in 15:03
Treadmill: 6.5 mi/hr for 5 min, 6 mi/hr for 15 min
Recumbent Expresso Bike: "Fruitdale" ~4.4 mi in 16:17

Wednesday -- Arms

EZ Curl Skull Crusher: 70 x 8,90 x 8, 110 x 6, 90 x 3, 90 x 1
Tricep Pushdown: 100 x 8, 90 x 6, 100 x 3, 110 x 1
Cable Tricep Kickback: 50 x 8s, 70 x 6s, 80 x 3s, 100 x 1s
Barbell Curl: 95 x 10, 115 x 8, 115 x 6, 135 x 3, 135 x 1
Dumbbell Hammer Curl: 50 x 8s, 60 x 6s, 70 x 3s, 70 x 1s
Seated Incline Curl: 50 x 8s, 50 x 6s, 50 x 3s, 40 x 1s
Machine Curl: 100 x 10, 8, 6, 3
Machine Manual Resistance Curl to Failure: 1, 1, 1

Thursday -- Day off aka Power / Chest Day (quick but heavy reps)

Barbell Clean and Press from floor: 135 x 6, 155 x 3, 185 x 1, 195 x 1, 205 x fail
Barbell Clean from floor: 185 x 2, 195 x 1, 205 x 1
Barbell Deadlift: 225 x 5, 275 x 1, 295 x 1, 315 x 1
Single Arm Barbell Snatch: 65 x 6s, 95 x 1s, 1s
Single Arm Barbell Clean and Press: 95 x 1s, 1s
Bench Press: 185 x 3, 205 x 3, 225 x 3, 245 x 3
Chest Downward fly on CC: 80s x 6, 100s x 6, 120s x 6
Chest Upward fly on CC: 50s x 6, 60s x 6, 6
Chest Fly machine: 100 x 10, 10, 10

Friday -- Super Light Day (this was more for my buddy's
form practice)
Barbell Back Squat: 225 x 1, 135 x 10, 10, 10, 6, 6, 3, 1
Barbell Front Squat: 135 x 10, 95 x 10, 10, 10, 8, 6, 3, 1
Barbell Bent-Over Row: 105 x 10, 10, 135 x 10, 10, 10, 10
Dumbbell Single-Arm Row: 60 x 10s, 80 x 10s, 110 x 1s
Pull-Over on Cable: 150 x 10, 10, 10
Russian Twist with Medicine Ball: to failure
Cable Oblique Twist: 60 x 10s

mdc5065

Saturday -- Absolute Rest Day

Sunday -- Light Chest and Back / Core

Barbell Bench Press -- 205 x 8, 225 x 6, 245 x 3, 225 x 3, 205 x 6, 6, 6, 225 x 3
Deadlift -- 225 x 6, 315 x 3, 225 x 6, 6
Overhand Lat Pulldown -- 180 x 8, 190 x 8, 8
Underhand Lat Pulldown -- 200 x 8, 220 x 6, 250 x 2
Landmines to One-arm Thrust-- Bar x 20-10-10, 35 x 10-8-8, 50 x 6-6-6, Bar x 20
Body Levers -- 10, 8, 8
Bench V-Ups -- 30, 30, 30
Bicycle Crunch -- 30
Knees-at-90 Crunch -- 30
Crunch -- 30
Diamond Crunch -- 30
Leg Lift -- 10
Flutter Kick -- 20s
Scissor Kick -- 20s
Leg Lift -- 10
Side Crunch Right -- 30
Side Crunch Left -- 30

grimloch

mdc5065 wrote: »

Tricep Pushdown: 100 x 8, 90 x 6, 100 x 3, 110 x 1
Cable Tricep Kickback: 50 x 8s, 70 x 6s, 80 x 3s, 100 x 1s
Barbell Curl: 95 x 10, 115 x 8, 115 x 6, 135 x 3, 135 x 1
Dumbbell Hammer Curl: 50 x 8s, 60 x 6s, 70 x 3s, 70 x 1s
Seated Incline Curl: 50 x 8s, 50 x 6s, 50 x 3s, 40 x 1s
Machine Curl: 100 x 10, 8, 6, 3
Machine Manual Resistance Curl to Failure: 1, 1, 1

1RM tricep kickbacks and hammer curls
The secrets to swole.

How long do these workouts take you?

itsallaboutheL

grimloch wrote: »

1RM tricep kickbacks and hammer curls
The secrets to swole.

How long do these workouts take you?

i assume it's one set to failure as opposed to 1 rep

mdc5065

grimloch wrote: »

1RM tricep kickbacks and hammer curls
The secrets to swole.

How long do these workouts take you?

itsallaboutheL wrote: »

i assume it's one set to failure as opposed to 1 rep

Haha it's 1 rep. Not a max as much as a last, heavy, super-slow repetition to drive the exercise home. Clears my head for the next exercise. It sounds weird but I log everything even if it's completely meaningless to the workout itself. More psychological than anything.

Workouts take ~1hr depending on the day. Unless I'm spotting or changing weight, I'm lifting. Rest never did anything for me but make me psych myself out of a big lift.

mdc5065

Monday -- Legs / Light Arms (woke up with a very sore shoulder)

Barbell Back Squat -- 135 x 10, 10, 10, 225 x 8, 6, 6
Leg Sled Machine -- 400 x 10, 600 x 8, 800 x 3
Front Squat -- 100 x 10, 135 x 10, 10, 6
Leg Extension Machine -- 150 x 8, 8, 8
Leg Curl Machine -- 120 x 10, 140 x 8, 8
Seated Calf Raise -- 100 x 10, 120 x 10, 140 x 10, 10
EZ Curl Skull Crusher -- 70 x 10, 90 x 6, 6, 3
EZ Curl Bicep Curl -- 90 x 8, 8, 8
Dumbbell Alternating Curl -- 50s x 8s, 60s x 6s, 6s
Tricep Pushdown -- 90 x 10, 10, 10
Cable Tricep Kickback -- 60 x 10s, 70 x 6s, 6s
~10 min of grip medley to failure (pinch lifts, handle twist, etc.)

itsallaboutheL

mdc5065 wrote: »

Monday -- Legs / Light Arms (woke up with a very sore shoulder)

Barbell Back Squat -- 135 x 10, 10, 10, 225 x 8, 6, 6
Hack Squat Machine -- 400 x 10, 600 x 8, 800 x 3
Front Squat -- 100 x 10, 135 x 10, 10, 6

mdc5065

itsallaboutheL wrote: »

Pounds not kilos

*edit* Realized I'm not noting that I'm using a combo hack squat / leg press machine and these are values for the leg press / "sled" function. Will go back and correct.

mdc5065

Tuesday -- Correctives and some Strength / Power

Mini-Band Side Walk -- 25ft 10x each direction
Mini-Band Duck Walk -- 50ft 10x front and back
Barbell Deadlift -- 225 x 10, 10, 10, 275 x 6, 6, 6
Barbell Clean from floor -- 205 x failed catch, 195 x failed catch, 185 x 6, 135 x 10, 10, 10, Bar x million
Landmines -- Bar to failure, failure, failure
Barbell "Pick & Toss" -- 45 x 10, 90 x 10, 135 x 10, 180 x 6, 135 x 6, 90 x 6, 45 x 6
(No idea what to call this last exercise as I kind of just made it up as I went.)

So far this week has been **** and holiday stress is killing me. Need to get back on track Thursday and after Christmas. A deload week might be necessary regardless as time is tight.

mdc5065

New program: 4 sets of 8 reps, Almost a push/pull split. All weights are load (don't include barbell).

Day 1

Chest
Barbell Decline Press: 140
Barbell Incline Press: 90
Barbell Bench Press: 110

Chest Fly on Machine: 100

Shoulders
Barbell Upright Row: 30
Standing Overhead Press: 30
Dumbbell Lateral Fly: 20s

Triceps
EZ Curl Skull Crusher: 70
Tricep Pushdown: 80
Cable Tricep Kickback: 40

Core 1
Russian Twist with Plate: 4 sets to failure
Cable Oblique Twist: 40
Landmines: 25, each side
Body Levers
Bench V-Ups -- 30, 30, 30

itsallaboutheL

mdc5065 wrote: »

New program: 4 sets of 8 reps, Almost a push/pull split. All weights are load (don't include barbell).

Day 1

Chest
Barbell Decline Press: 140
Barbell Incline Press: 90
Barbell Bench Press: 110

Chest Fly on Machine: 100

Shoulders
Barbell Upright Row: 30
Standing Overhead Press: 30
Dumbbell Lateral Fly: 20s

Triceps
EZ Curl Skull Crusher: 70
Tricep Pushdown: 80
Cable Tricep Kickback: 40

Core 1
Russian Twist with Plate: 4 sets to failure
Cable Oblique Twist: 40
Landmines: 25, each side
Body Levers
Bench V-Ups -- 30, 30, 30

These are kilos though?

mdc5065

Nope, pounds without counting the 45lb barbell. Trying a new method based on what I learned last semester about inducing size from the NASM Essentials of Sports Performance Training textbook. Fatigue killed me today but I'm hoping to hit higher weights next week. I think I screwed myself by not taking any recovery days and testing new power/strength routines. I started about 85%1RM but couldn't maintain it for 4 whole sets. These numbers are from the final set (I'm being lazy about my log). Ideally I'll hit 85%1RM 4x8 twice this week and next week, then go up to 90%1RM for 5x6 for two weeks after that. I don't know if it will work as well as last month's sloped ~12/8/6/3, but my interpretation of science says this is how to put on the most functional mass.

mdc5065

Back
Overhand Lat Pulldown: 160
Underhand Lat Pulldown: 200
Row Machine: 140
Pull-Over on Cable: 120

Legs
Barbell Back Squat: 120
Barbell Front Squat: 90
Deadlift: 180
Leg Sled Machine: 400

Biceps
Barbell Curl: 50
Dumbbell Alternating Curl: 45s
Seated Incline Curl: 25s
Machine Curl: 100

Core 2
Bicycle Crunch -- 30
Knees-at-90 Crunch -- 30
Crunch -- 30
Diamond Crunch -- 30
Leg Lift -- 10
Flutter Kick -- 20s
Scissor Kick -- 20s
Leg Lift -- 10
Side Crunch Right -- 30
Side Crunch Left – 30

mdc5065

Long holiday weekend and limited time today, but got some lifting in. 4x8 still.

Chest
Barbell Bench Press: 120
Barbell Incline Press: 90
Barbell Decline Press: 140
Chest Fly on Machine: 100

Shoulders
Barbell Upright Row: 30
Standing Overhead Press: 40
Dumbbell Lateral Fly: 20s

Triceps
EZ Curl Skull Crusher: 90
Tricep Pushdown: 80
Cable Tricep Kickback: 40

mdc5065

Wednesday -- 12/29 still 4 of 8; not counting bar

Back
Overhand Lat Pulldown: 160
Underhand Lat Pulldown: 180
Row Machine: 100
Dumbbell Pull-Over: 50

Legs
Barbell Back Squat: 140
Barbell Front Squat: 90
Deadlift: 140
Leg Sled Machine: 400

Biceps
Barbell Curl: 50
Dumbbell Alternating Curl: 30s
Seated Incline Curl: 20s
Machine Curl: 90

~10 min Grip Medley

mdc5065

Came down with a terrible stomach bug Weds night that had me in bed til yesterday afternoon. Finally got back into the gym today (11lbs down and lackluster )...

4x8

Chest
Barbell Decline Press: 140
Barbell Incline Press: 90
Barbell Bench Press: 140
Chest Fly on Machine: 140

Triceps
EZ Curl Skull Crusher: 70
Tricep Pushdown: 80
Cable Tricep Kickback: 50

Core
Landmines w/Launch: 40, each side

mdc5065

4 of 8, excluding barbell

Shoulders
Barbell Upright Row: 40
Standing Overhead Press: 90
Dumbbell Lateral Fly: 20s

Legs
Barbell Back Squat: 180
Barbell Front Squat: 90
Deadlift: 140
Leg Sled Machine: 400

Core
Body Levers
Bench V-Ups -- 30, 30, 30
Morning Glorys: 70

mdc5065

Back
Overhand Lat Pulldown: 150
Underhand Lat Pulldown: 170
Row Machine: 140
Dumbbell Pull-Over: 90

Biceps
Barbell Curl: 50
Dumbbell Alternating Curl: 30s
Seated Incline Curl: 20s

GRIP

Core 3
Bicycle Crunch -- 30
Knees-at-90 Crunch -- 30
Crunch -- 30
Diamond Crunch -- 30
Leg Lift -- 10
Flutter Kick -- 20s
Scissor Kick -- 20s
Leg Lift -- 10
Side Crunch Right -- 30
Side Crunch Left – 30

mdc5065

Still rocking that 4 of 8 and weights still exclude barbell. My incline is still weak but I think it's fatigue more than anything. I haven't been eating just right since the flu yet. Maybe hitting 4100 calories when I need at least a thousand more.

Chest
Barbell Decline Press: 170
Barbell Incline Press: 90
Barbell Bench Press: 140
Chest Fly on Machine: 120

Triceps
EZ Curl Skull Crusher: 70
Tricep Pushdown: 80
Cable Tricep Kickback: 55

Core
Russian Twist with Plate: 4 sets to failure
Cable Oblique Twist: 55
Landmines w/Launch: 30, each side

mdc5065

Saturday: 3x3
Mock Atlas Stone lifts to collarbone: 160, 180, 200, 230
Dummy Pick lifts w/ 10' walk: 120

Tuesday: 4x8 excluding barbell
Shoulders
Barbell Upright Row: 50
Standing Overhead Press: 50
Dumbbell Lateral Fly: 20s

Legs
Barbell Back Squat: 180
Barbell Front Squat: 90
Deadlift: 180
Leg Sled Machine: 400

Core 2
Body Levers
Bench V-Ups -- 30, 30, 30
Morning Glorys: 90

mdc5065

Yesterday

Back
Overhand Lat Pulldown: 160
Underhand Lat Pulldown: 170
Row Machine: 150
Dumbbell Pull-Over: 70

Biceps
Barbell Curl: 40
Dumbbell Alternating Curl: 35s
Machine Curl: 90

GRIP @ 15
S Extend, S Extend
S Flex, S Flex
W Extend, W Flex
W Extend, W Flex

mdc5065

Knotted up my left rhomboid doing medicine ball puts the other night at work so today's lifts suffered. Laid on a PVC pipe for a bit and it felt good when I started off but it knotted right back up after 2 sets of decline.

Chest
Barbell Decline Press: 180
Barbell Incline Press: 90
Barbell Bench Press: 140

Triceps
EZ Curl Skull Crusher: 50
Tricep Pushdown: 80
Cable Tricep Kickback: 50

Core
Russian Twist: 4 sets to failure
Cable Oblique Twist: 50
Landmines: 20, each side

mdc5065

Terribly unmotivated ending to a long week. The intention was to do the regular shoulders/legs/core routine, but I ended up just playing with deadlifts. My legs were dead from work yesterday so my pulls were almost all back. Was aiming for at least 400 but I couldn't get the glutes into it. Conventional stance, double overhand grip.

Deadlift
1 x 12 x 135
2x 8 x 225
2 x 8 x 275
6 x 315
2 x 335
fail x 365

Squat
1 x 12 x 135
3 x 8 x 185
1 x 8 x 225

Romanian Deadlift
1 x 6 x 315
1 x 3 x 345
1 x 1 x 365
fail x 385

Deadlift
1 x 1 x 305
1 x 1 x 325
1 x 1 x 345
1 x 1 x 365
fail x 385

Strength training starts Monday.

mdc5065

4x5
Barbell Bench Press: 235
Underhand Lat Pull Down: 190
Arnold Press: 65s
Barbell Back Squat: 215
Alternating Curl: 45s
Triceps Extension: 80
Core Turn each side: 70
Core Twist Press each side: 50

itsallaboutheL

Why double OH on the pulls?

mdc5065

I've seen enough torn biceps from mixed grip for one lifetime, and I like the feeling of fighting off the hook the entire lift. Really kills the grip and I need that for the HG and the under 200 Strongman I'm being encouraged to do on top of it this summer (although they can use straps).

mdc5065

4x5
Barbell Bench Press: 235
Underhand Lat Pull Down: 190
Arnold Press: 60s
Barbell Back Squat: 215
Deadlift: 295
Alternating Curl: 50
Triceps Extension: 100
Core Turn each side: 75
Core Twist & Press each side: 70
Grip work

mdc5065

4x5
Barbell Bench Press: 235 for 3 sets, 225 for 1
Underhand Lat Pull Down: 190
Barbell OH Press: 125
Barbell Back Squat: 155 (going easy on the hip)
Alternating Curl: 55
Triceps Extension: 100
Core Turn each side: 75
Core Twist & Press each side: 70
Grip

mdc5065

5x5
Barbell Bench Press: 235
Underhand Lat Pull Down: 190
Arnold Press: 55s
Barbell Back Squat: 205 (still going a little light on the hip)
Alternating Curl: 55s
Triceps Extension: 100
Core Turn each side: 70
Core Twist & Press each side: 70
Grip to failure

mdc5065

5x5
Underhand Lat Pull Down: 190
Arnold Press: 55s
Alternating Curl: 55s
Triceps Extension: 100
Core Turn each side: 70
Core Twist & Press each side: 70
Grip to failure

Supposed to be a rest day so I cut some of the major motions and took a good 2-3 min between each set.

mdc5065

5x5
Barbell Bench Press: 235
Underhand Lat Pull Down: 190
Arnold Press: 55s
Barbell Back Squat: 215
Alternating Curl: 55s
Triceps Extension: 100

Ran a little short on time today so had to clip core and grip work. Incredible pressing day though. I held a perfect arch and felt like I could've hit 5 more sets by the end of benching. Can't wait to up the weight next week.