Swollen87's training log
- 06-13-2011, 06:28 PM
Swollen87's training log
Just got my computer back up and running so i am starting a new log, mainly for myself, but also to open myself up to others opinions about what i could be doing different
been training really hard lately, just finished pct, training natty for a while
i already know that my biggest downfall is that i train TOO MUCH (overtrain)
i love being in the gym so much that i wear myself down.... yesterday i did 225x20 rep squats till i was dry heaving
so, if youre following, please dont hesitate to tell me to take time off- next week i will deload
todays workout was
275x6 felt weak, overtrained/flat
incline db press drop set
100 x 5
65 x 10 no break
30 sec break
100 x 5
65 x 10 no break
30 sec break
100 x 5
65 x 10 no break
standing cable flys supersetted w bw dips
42.5 x 9
overhead db tricep extention
115x8 (failed, again... felt weak)
i was smoked ... lol
- 06-13-2011, 08:36 PM
dry heaving? **** son lol only thing like that i expierenced was when using trenbolone a, i overheated myslef and puked eveywhere at the gym, dry heaved for about 5 minutes.
omg subd bishTest e/dbol/epi/winnie
06-13-2011, 10:18 PM
lol i hear the tren is very hard on the cardiovascular system... im not ready for that OR the suppression yet
my leg day usually consists of me and my brother, and two trainers from the gym AFTERHOURS .... with slipknot BLASTING on the gyms radio system
the whole experience is, lets just say..... motivating
06-15-2011, 12:21 AM
again, i was smoked today (still from those squats) DOMS kicked in hard
todays workout i kept light
shrugs hit these hard because i almost never hit them at all- usually only deadlifts
60x8 - something is really wrong here, my right shoulder is really banged up, not sure whats wrong, when i was bringing the weights together with my palms facing me (bottm of rep) it felt like it was going to pop
front/side raise pre-exhaust
did some ab work and called it a day, this was by far my weakest i have been this year
i think i can attribute this garbage to overtraining-tomorrow is the last day i will train this week
I AM GOING TO FORCE MYSELF TO STAY OUT OF THE GYM FROM THURSDAY TILL MONDAY
end of story...
my favorite lift of all tomorrow, deadlift - OMG YUH CANT WAIT
06-17-2011, 04:04 PM
i was approached at my gym by a trainer and he asked me if i would be willing to do a photo-shoot/interview for a magazine/website.
i said sure... im gunna attempt to post the pics they took
06-17-2011, 04:07 PM
06-17-2011, 04:09 PM
06-17-2011, 04:13 PM
06-17-2011, 04:25 PM
Sweet man, looks good in here. Dont be afraid to deload for a week or two every 8-12 weeks. Its like one step backward for 3 steps forward.
06-17-2011, 04:29 PM
thanks for following, any pointers along the way would be appreciated
06-17-2011, 09:19 PM
squats to a 1 foot box (wayyy below parallel)
135x 10 each leg
165x 10 each leg
40lb db 20 paces
50lb db 20 paces
55lb db 20 paces
overhead db extensions
superset w/ db curls
rope push downs
dont remember the weight, focused on explosiveness
again, dont remember weight did 3 sets each
calves 90x 20 3x
overall, good workout.... started using a belt while squatting, trying to learn how to use it. following kabukis log on here has inspired me to (MAYBE) start powerlifting. i think it would be a good move for me because i have passion for it, just need to learn how to use all the shirts/belts/wraps ect as i am usually only a raw lifter.
made decision that i have proved i can get lean, and it is now time to gain weight.
mentally preparing myself for next weeks deload- unhappy......
06-17-2011, 11:23 PM
deloads suck, BUT it gives the cns, and your muscles rest, i found that after I deload- im stronger
06-17-2011, 11:51 PM
Deload is simple really, I personally deload every 4 weeks as per 5/3/1. But ive learned depending on how your cns is and such that you can, 1) You can take your usuall indicator lift and just do 40-60% of normal weights for a few sets of 5, then continue the rest of the session as normal, 2) same for the indicator, then do about 70-80% on all other lifts and cut volume, quality work but not crazy. 3) 40-60% everything and cut volume. I usually do 2 or 3 personally bc i want to fully recover, also keep cals the same as if your were training 110%, try to get more sleep. Should feel pretty good after a week or so.
06-20-2011, 05:03 PM
So, yesterday i managed to spend the day with my pops, had a great day swinging golf clubs and stuffing our faces....
i have to say, i am NOT a good golfer.... i hit the ball 200yards ONE time... the rest went like 50yds ..... sad really, my dad was ripping 250yd shots, i was upset
i dont understand sports that dont involve hurting people or physical exertion.
got my re-certification so i can start training people again....
i told myself im gunna deload all week, and im gunna do it...
im planning on using 50% of my 1rm max for 2 sets of 10-15 for all lifts... this will cut volume down and weight substantially..
going to do a bit of prehab/rehab(ham) and stretching/plyometrics each day
its gunna suck, but i know it will be worth it...
OH, sweetlou, if you have any other suggestions of good things to do on a deload week let me know - or anyone else whos following
can i at least still hit arms hard?
06-20-2011, 07:24 PM
06-21-2011, 01:49 AM
Honestly just go into this week with idea that your trying to rest and it will pay off the next 8-12 weeks of training hard. Its a give and take. I would do 3 sets of 40-60% of your main lifts weight for 5s. So bench, deadlift, squat ect do that since you usually work the lifts heavy. Then for all your other stuff just lower volume by about 60% sets wise. So instead of 5 sets of pull-ups do 3. Then id do 80-90% of normal weights and dont push to failure. Cut the cardio unless you usually do it already, no need for new stimuli when the goal is cns recovery. So go in, hit some 5s, then just do some lighter feeler sets not to failure, get some blood moving and break a lil sweat. Then leave. lol. Ull feel amazing next monday when you hit it if you just ease up and REST.
06-21-2011, 07:17 PM
i usually do a push/pull/legs split
this week im going eod fullbody HST training ( except lighter, no more than 60% 1rm, and not to failure )
the workout looked like this, today.
225x5 i usually do at least 5 sets
225x5 again usually 5 sets
bw x 20
bw x 20 i usually do these with weight, for 5 or 6 sets
bent over rows
225x8 also usually do 5 sets
70lb x 10 3x
straight bar curls
80lb x 10 3x
a few sit-ups because i feel fat eating like i normally do and not going 150% in the gym
DOES THIS LOOK RIGHT?
focusing on getting at LEAST 8 hrs sleep every night...... this whole thing still doesnt feel right to me....
06-21-2011, 10:44 PM
06-21-2011, 10:49 PM
i wouldnt change your routine either, its simple really. Get in the gym, get some blood moving and leave, rest repeat. It never feels right. Until you PR the week after lol
06-23-2011, 03:01 PM
did some light cardio yesterday, and stayed out of the gym
today im going to devote a few hours to foam rolling my whole body, and eating steak and potatoes.... i might do some pullups/presses later
06-23-2011, 03:06 PM
06-23-2011, 09:19 PM
basically think of a pillowcase, if u stretch it or take the pillow out, it grows
i dont know too much about it in scientific terms - but i do know.... if i stop doing it, ill probably get hurt/feel like crap/ect
try it out... it sucks... right there next to deloading/overtraining
06-24-2011, 12:19 PM
06-26-2011, 12:39 AM
I was off today
workout yesterday was chest/back- dont feel the need to list it because it was a deload anyway;..... i feel like a puss every day in the gym while im deloading....
i have cut my workouts down by 65% at least/..... and my diet hasnt changed at all.... neither has my weight
steady LOSING weight... and i am eating at least 4000 cals a day.... i think maintenance is around 3200 so this doesnt make sense....
06-26-2011, 07:02 PM
06-27-2011, 02:33 PM
well, deload week is over...
so today i squatted...
385x3 stopped here.... i think i need to make bigger jumps when im going up in weight... maybe just too much warming up...
lunges w 75lb dumbells 20 paces, then 20 paces back
did some bootleg glute ham raises (my gym doesnt have a ghr) just had my brother hold my legs down from the floor...
calf raises... they dont grow.....
my hamstring is still tight, squat day hurts it, but deadlift day is unbearable.... the initial injury was while doing sprints with a sled.... ever since, it has just not been normal... any thoughts? i properly rehabbed the pull/tear (or so i thought)
ive been getting bi weekly deep tissue massages and foam rolling/stretching every day
any help with a beat hammy would be appreciated.... as it stands, i wont be deadlifting very much any time soon...
06-29-2011, 12:32 AM
last time i did these i hit 365 for 5... felt like a b*tch today...
bw x 30
bw x 10
decided to just leave at this point..... i dont see the point of a deload if im losing strength the week after
06-29-2011, 01:49 AM
Lol dude for one, your jumps are too small. And a deload is much needed.
For squat try
You progress in weight like damn bodybuilder lol. Stop that if you wanna get strong. the last 3 sets should be work sets, everything before that is warm-up.
06-29-2011, 02:26 AM
06-29-2011, 03:37 PM
Lol my bad.
easy way to do it is
then 90-100%xwhatever your aiming for.
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