Colins Hardcore Training Log - nothin to it but to do it

[colinc23]

Whatsup, I am starting a log mainly for my benefit of just keeping track of everything but also to share online with others.

Background: Age - 23
ht - 6'2
wt - 255
bf- roughly 15% - abs slightly visible

Measurements (cold):

Chest: 51''
Shoudlers: 56''
Waist: 36.5 ''
Quads: 26.5" (not thickest part, bout halfway up)
Arms: 19''
Calves: 16.75''

training with weights for about 5 years, seriously trying to bodybuild about 2.5

Program: right now I am following a 8 day split that looks like this

Shoulder/abs
Quads/Calves
Back
OFF
Chest
Hamstring Trap Calves
Arms
OFF
Repeat


Sometimes I will start with claves/forarms for warmup as opposed to 5 min on the bike just to help bring them along with everything else

I will take an extra day of rest if need be, somtimes I can get carried away with the volume haha


Well Today is arm day :veryhappy:

I will post that later but here is yesterday workout which was

hamstrings/traps/calves
(I decided to start with front squats even though they are not a ham exercise, partly becuase my legs as a whole are lacking and I am emphasizing squats regardess)

Front Squat
Bar x 15
135 x 10
205 x 5
205 x 5

Still leg deads or romanian deads as I do them with legs slightly bent going for a good stretch at the bottom and trying to use as little lower back as possible

135 x 12
225 x 12
315 x 10
335 x 6

DB Shrug

90 x 12
120 x 12
130 x 10
130 x 7

BB Shrug behind the back
315 x 12
405 x 8
405 x 8
then DB shurg 60 x 20, slow reps squeeze at top, stretch at bottom, get as much blood in there as possible

Leg press
3p x 15
6p x 6
9p x 12
10p x 5
7p x 15


Standing calf raise machine
50 x 12
130 x 6
190 x 10
210 x 6
210 x 5
drop set to 90 x 8

Hammes Strength Seated Calf

2p x 10
3p x 6
3p x 7


And done... I was doing higher volume for a little while but have switched back to less volume with more focus on increasing weights and reps especially in the 4-8 range.

Will post arms later today

 

[colinc23]

Arms 11/28

Did this workout superset style bi/tri. This is the way I do it most of time, IMO it maximizes pump and doesnt really affect strength levels. But it is quite challenging

1. CG BB Press
135 x 10
225 x 16 *PR
295 x 3
275 x 3
225 x 8

1. BB Curl
Bar x 12
85 x 6
135 x 10 *PR
155 x 3 *PR
155 x 3
135 x 7

2. OH DB Ext

80 x 12
100 x 12
120 x 8
120 x 6
120 x 4

2. DB Hammer Curl

50 x 6
75 x 8
80 x 5
65 x 12


3. CG Pushdown
80 x 10
95 (stack) x 10
95 x 8
into long dropset to finish

3. Seated DB curl , 1 arm at a time no supinating the wrist, I picked this one up from one of Trey Brewers vids.
25 x 15
30 x 12
35 x 8 into drop set to finish

did 20 mins of cardio after....


Overall good arm day, some improvments, arms are one of my stronger bodyparts, pump was awesome, almost to much at the end. Anyways another good workout chalked up

 

[colinc23]

Figured I post Diet and Supplements for now as well....

Diet: I shoot for 6 meals, try to get 3 in before training

Each meal: 50 g protein or a little more

typical day: 1. 1 cup oatmeal, 5 whole eggs + extra whites + small glass OJ and lots water
2. 2/3 cup oats, 50g of whey isolate, sometime 1 tbsp olive oil

3. 8 oz chicken, steak, tuna, potato, sweet potato,whole wheat bread
4. POST WO: 2 bannanas, multi, 50g whey isloate

5. 8 oz chicken, steak , or fish. pasta, potato, veggies like brocolli
6. 1 tub low fat cottage cheese , sometimes an avacado or some spanish olives

-being consistent with diet is one thing i need to work on, I rarely miss meals but my timing can be better a lot of time, and focusing on whole food sources more is something I am trying to do.


Supplements

- right now I am just taking a mult... weak I know but I will soon be starting up a good stack that looks like this

-multi
-flax oil
-creatine (taking abreak from it now)
-white flood (also taking a break from)
-EFAs - anyone reccoemdn a good prodcut?
-BCAAs - anyone reccomend a good product

- I will likely run a p plex or m drol cycle in a month or so... we'll see how it goes

 

[colinc23]

11/30 Shoulders Abs

Smith Machine BB Press - I usually use a free barbell but opted for the smith today since I haven't used it in quite some time
135 x 10
185 x6
205 x 6
225 x 4
225 x 6 - forced reps
245 x 3 - 1 forced rep
135 x 15 -partals
135 x 13 - partials
Seated DB Lateral
30 x 10
40 x 10
40 x 8 into half reps
Rear DB Laterals
20 x 15
30 x 12
35 x10
35 x `10
Machin Press Supersetted with side cable laterals
110 x 12 12/12
130 x 8 10/10
110 x 8 10/10

Did weighted decline stups, 4 sets, cable crunches, and leg raises for abs

20 mins cardio

good workout, shoulders felt strong, the superset finisher gave a painful yet great pump and really finished them off well. I have been trying to use a combination of heavy low reps sets in the opening exercise with a press later again only using higher reps to really build some delt thinkness.

I like to use nearly perfect form on raises and presses I usually go just shy of locking out down to about chin level but have shortened it up since I have such long arms my triceps like to press out the top 1/3 of the movement so i find i can target front delt better with shorter range. Love the pump/burn from using EXCELLENT form on side raises !

 

[colinc23]

12/1/09

Quads Calves

Squat - these are done med stance, deep, just good old heavy deep squats for total leg devlopment

135x10
225x6
275x3
325x6
325x6
325x6
225x20

Hack Squat - I tried doind these with constant tension on the quads, no resting between reps even pausing, made this difficult but I think it worked well

2p (per side) x 12
3p x 12
4p x 4 - rest pause 3 more
3p x 8 rest pause 2 more

Leg Ext. supersetted with walking lunges

200 x 12 +50x2lengths of gym
275x12 + 50 2 lengths of gym
275 x 11 BW x 2 lengths

Standing Calf raises
50x12
130x6
210x10
210x6
210x5

3 sets 20 reps BW donkey raises off platform

seated raises
2px10
3px8
3px7
2p x9

-Solid workout, I liked the constant tension principle and am goign to be using it a lot more on quads i think.

 

[colinc23]

12/2
Back

Chins with slight supinated grip
BWx10
+35x8
+45x5.5
+45x5
BWx8
Underhand BB Rows
135x10
225x10
295x4
275x7
275x6
Hammes Strength Low Row
3p(side)x10
4px6
4px6
2px15 quick rest into 2px13

Weight assisted qide grip pullups supseted with DB pulllover

13 65x12
12 65x12
10 65x8

Finished up 3 sets of BB curls.... back was toast after this so were biceps, hit some PRs on the rows and chins, good stuff, my back seems to grow quite easily when i train it correctly which is always a good challenge. I see people doing back exercses every day with just awful form, back is probably the hardest bodypart to "feel" and really tax the muscle fibers


Today will be some cardio as I am trying to bring down my bodyfat before i start a m-drol cycle..... loking forward to it, anyone have an reccomendations lets hear it... I already have PCT which is Bioforge and milk thistle..... Dont go all SERM nazi on me, I am not prone to gyno, and you cant argue with the bioforge reviews and bloodwork

 

[colinc23]

Friday 12/4 Chest/abs

Dips

BWx10
+45x6
+90x5
+125x2
-couple BW sets

INcline DB

60x10
100x 8
100x6
100x6
80x12

Incline DB Flye

40x12-15, 3 sets

Finished on HS flat press with some crossovers

Wasn't really feeling it strength wise on this workout, you know sometimes you go in and you dont even hit reps you hit in your last workout, can be discouragin, so i turned the workout into a pump fest haha and still managed to get sore from it.... next chest day will be vengence

 

[colinc23]

Sat 12/5

Hamstrings Traps Calves

Front Squat
barx15
135x10
205x7
225x5* PR

SLDL
135x10
225x10
315x12*PR
345x7*PR
DB Srug
80x12
130x11
130x10
130x7
Behind Back BB shrug
315x15
405x8
405x10 into a strip set down to 135

Leg Press - did these 1 leg at a time, never done this before but loved it, i can hit 10 plates a side with both feet for about 6 reps only went up to 3 a side on these but going to work up to 4-5 a side then go back to both feet.

sledx15
1x12
2x12
3x6
3x6


Good Leg day, never hit 225 on front squat really at least with great form which i had today, great exercise just demands extreeme concentration, i find front squat more challenging to master the form of than back squat, prob cause being 6'2 makes it that much more awkward , still great though

 

[colinc23]

12,7
ARMS - Yeah Buddayyy

CG pushdown - done on lat pulldown machine so i could really use some weight
110x8
120x5
100x11
DB curl
65x6
75x5
70x6
50x8
Smith CG
135x10
225x10
275x6
275x5
225x9
Hammer Curl
50x12
75x8
80x4

finshed up with OH DB and conc curl machine for some quick sets -kinda FST7 style but not 7 sets each , good arm day, never curled the 75s and they actually went ok the last couple reps had some good cheating on them but that part of the process IMO

 

[colinc23]

had to take a couple days off for a big project due in school but hit shoulders abs on Thurs 12.10

BB press
barx20
barx10
135x10
205x4, spot on last 2 reps
185x4
183x3 right into 135 x5
seated DB side raise
30x10
40x10
40x8
40x8 into 20x10
Rear Lateral
20x12
30x12
35x12
40x6 into 20x12
Machine Press
250(stack) by 12 *PR
coupole burn sets for pump

-great shoulder workout, pace was faster than usual, its a struggle to get my overhead press strength up, it creeps ever so slowly hahah, other than that my delts were on fire, I really like using the press again at the end, it just takes the pump to another level and helps build the essential overhead strength for those cannonball shoulders

-Doing legs tonight will post later, gonna be a good one

 

[colinc23]

Quads/Calves
12/11

Squat
135x12
225x10
275x3
335x6*PR
335x6
335x6
235x20

Hack - do these with no pause in the set, continious motion
2px12
3px12
4px6
4px6

Walking lunges
+50x2 lengths
+60x2 l
+60x2 L
Leg ext
did FST-7
something like
185x12
205x12
250x12
250x9
205x10
185x10
185x10

-great leg workout, squats are going up couldnt even do calves, i had enough problems on the stairs to the lockerroom and leaving.... will hit the before back tomorrow to make up for it, def worth missing for that quad workout though

 

[colinc23]

12/12 Calves/BacK

Standing calf raise machine
190x12
210x8
210x8
210x7
130x12
130x11
Seated HS Calf raise
2px12
3px8 into strip set to 1 plate
Back
BB Row overhand med wide grip
135x15
225x6
315x6*PR never hit 6, let alone with the good form i used on these. light. weight. babay.
315x6
315x5
225x20
1-arm DB Row- I am starting to do thses differently, I am relatively high lat insertions so I am realizing i need to emphasize the lower/middle lat to really bring out that sweep look. If you have ever wathed Kai Greene do these I try to imitate his form.
80x10
100x12
120x7
100x10
Pulldown - med hammer grip bar
100x12
150x12
200x7
162.5x10
162.5x9
1-arm is low row
2p+25x10
3px10
3px10 into drop set to finish

excellent back workout, i am very sore from it today, keeping this log is fun even tho noone is following it but me haha. still though its fun watching PRs go up.

 

[colinc23]

Took some time off from updating every day but am starting back up again. Still on a 2 on 1 off splt. Shoulders, Legs, OFF, Back, CHest, OFF, Hams/legs, arms, off.

Quads/Legs

Box squat

135x10
225x5
315x1
405x1
495x6
515x6
Front squat (All the way down on these)
225x10
285x3
285x3
Hack Squat
4p+25x10
5px10
5p+10,5x8
Leg extension
4 sets of 15-25 reps
focus on squeezing these more less emphasis on weight used
2 sets of BW lunges to finish

Great leg day, was toast after, usually do more lunges but i was feeling quite sick and almost booted after this one. good stuff

 

[colinc23]

12-8-10

Startong the journal back up. today is officially an OFF day but i am scehduled to do some calves in the very least, will throwin some forarms as will maybe abs.

I will try to get a few pics up soon, maybe this will get some intrest or feedback at least lol.

Still sitting at about 255 in the morning, 260ish at night. I have been slowly getting a bit leaner while keeping my bw up, excatly what i want. Trying to keep the workouts quicker with a bit less overall cvolume but shorter rests and fewer "feel" sets or non failure sets