Sparks' Never Ending Training Log
- Thread starter sparks2012
- Start date
sparks2012
Well-known member
Well, thanks man. Looking at it, it could go either way. After the squats I had already done, it was tough, and I went just short of failure each time I racked it. I KNEW that the next rep wouldn't make it up. I guess 60 reps in 5 mins doesn't sound like a lot, but it was. I only racked it 3 times, and my setup takes around 20 seconds...I'm meticulous about it, I'll step away and restart is something isn't right. Next time I do that I'll use a box that's a little lower to the ground, the 20" was a little high and I didn't get much aside from quad work and glutes at lockout.
sparks2012
Well-known member
3JUL16
Delts/Arms:
Seated DB Shoulder Press SS w/ Standing DB Side Laterals:
20 X 40's/15 X 10's
10 X 65's/12 X 15's
5 X 80's/10 X 20's
5 X 80's/10 X 20's
Standing Single Arm DB Press SS w/ Seated Rear Delt Flyes:
7 X 50/10 X 25's
5 X 60/10 X 25's
3 X 70/10 X 25's
10 X 40/10 X 25's
Incline DB Front Raises SS w/ Reverse Pec Deck:
10 X 20's/12 X 55
13 X 15's/10 X 85
12 X 15's/10 X 85
10 X 15's/10 X 85
15 X 10's/20 X 40
Cable Pulley Upright Rows SS w/ Cable Side Laterals:
20 X 90/15 X 20
20 X 110/15 X 20
15 X 130/15 X 20
15 X 130/15 X 20
Side Laterals - 10lb Plate SS w/ Face Pulls w/ Rope:
12 X 10's/10 X 100
12 X 10's/10 X 100
12 X 10'a/10 X 100
Mini-HG Bradford Press Challenge - Empty OLY Bar, Maximally Fatigue Delts:
27/10/6
Push Press Drop Set - 135, 115, 95, 65, 45:
4/5/5/7/7
7 Sets of Calves - "Intermission" For Brief Upper Body Recovery, Seated Raises, 2 Plates, 12-15 Reps
Single Arm Cable Pushdowns SS w/ High Cable "T" Curls:
12 X 25/12 X 30
8 X 40/12 X 40
8 X 40/12 X 50
Cable Pushdowns w/ Rope SS w/ Cable X-Body Curls:
25 X 50/12 X 30
15 X 130/12 X 30
12 X 130/12 X 30
Really wore out the delts with this session. Strength was negatively affected by too much caffeine consumption. Long story short I had been in and out of work all weekend due to me being on standby and I had volunteer event on Sunday at 8 a.m. Had 2 Starbucks double shot espresso drinks in order to keep me functioning, but the even ended up being cancelled. Took PWO a few hours later and I had that OD on caffeine feeling. It definitely hurt my presses, but seemed to calm down by the end of the session. Didn't do much with arms, I didn't feel a need to, which should be fun considering they've already got decent size so I can take some focus off them for the time being. I apologise for being MIA the past few days, I've been pretty lazy for this extended weekend. Didn't go to the gym on Saturday or Monday, but I woke up and did some fasted cardio with the dog today. About 2.5 miles. Felt good to get back out and do that. I've got chest and back here in a few, but I'm feeling a little sluggish. Need to get up and get moving, get my blood flowing lol.
Delts/Arms:
Seated DB Shoulder Press SS w/ Standing DB Side Laterals:
20 X 40's/15 X 10's
10 X 65's/12 X 15's
5 X 80's/10 X 20's
5 X 80's/10 X 20's
Standing Single Arm DB Press SS w/ Seated Rear Delt Flyes:
7 X 50/10 X 25's
5 X 60/10 X 25's
3 X 70/10 X 25's
10 X 40/10 X 25's
Incline DB Front Raises SS w/ Reverse Pec Deck:
10 X 20's/12 X 55
13 X 15's/10 X 85
12 X 15's/10 X 85
10 X 15's/10 X 85
15 X 10's/20 X 40
Cable Pulley Upright Rows SS w/ Cable Side Laterals:
20 X 90/15 X 20
20 X 110/15 X 20
15 X 130/15 X 20
15 X 130/15 X 20
Side Laterals - 10lb Plate SS w/ Face Pulls w/ Rope:
12 X 10's/10 X 100
12 X 10's/10 X 100
12 X 10'a/10 X 100
Mini-HG Bradford Press Challenge - Empty OLY Bar, Maximally Fatigue Delts:
27/10/6
Push Press Drop Set - 135, 115, 95, 65, 45:
4/5/5/7/7
7 Sets of Calves - "Intermission" For Brief Upper Body Recovery, Seated Raises, 2 Plates, 12-15 Reps
Single Arm Cable Pushdowns SS w/ High Cable "T" Curls:
12 X 25/12 X 30
8 X 40/12 X 40
8 X 40/12 X 50
Cable Pushdowns w/ Rope SS w/ Cable X-Body Curls:
25 X 50/12 X 30
15 X 130/12 X 30
12 X 130/12 X 30
Really wore out the delts with this session. Strength was negatively affected by too much caffeine consumption. Long story short I had been in and out of work all weekend due to me being on standby and I had volunteer event on Sunday at 8 a.m. Had 2 Starbucks double shot espresso drinks in order to keep me functioning, but the even ended up being cancelled. Took PWO a few hours later and I had that OD on caffeine feeling. It definitely hurt my presses, but seemed to calm down by the end of the session. Didn't do much with arms, I didn't feel a need to, which should be fun considering they've already got decent size so I can take some focus off them for the time being. I apologise for being MIA the past few days, I've been pretty lazy for this extended weekend. Didn't go to the gym on Saturday or Monday, but I woke up and did some fasted cardio with the dog today. About 2.5 miles. Felt good to get back out and do that. I've got chest and back here in a few, but I'm feeling a little sluggish. Need to get up and get moving, get my blood flowing lol.
sparks2012
Well-known member
5JUL16
Chest/Back:
Pull-ups SS w/ Flat BB Press:
10 X BW/ 20 X Bar
10 X BW+25/15 X 135
8 X BW+45/8 X 205
8 X BW+45/5 X 235 (4+1 RP)
8 X BW+45/5 X 235 (3+2 RP)
Rack Pulls - 3" Below Knee SS w/ Dips - Focus On Pec Minor:
12 X 135/10 X BW
10 X 225 - Dimel Style/10 X BW
10 X 315/10 X BW
1 X 405, 5 X 315/10 X BW
CYBEX Horizontal Row Machine SS w/ Decline BB Press - 3 Count Neg on Presses:
15 X 110/7 X 205
12 X 150/6 X 205
8 X 210/5 X 205
6 X 250/10 X 135
Incline DB Press SS w/ Prone Supported DB Rows:
8 X 65/8 X 65
7 X 80/8 X 80
5 X 90/8 X 90
5 X 40 - 7 to 10 Count Neg, 3+ Count Stretch @ Bottom/12 X 40
Seated Cable Row SS w/ CYBEX Dual Axis Chest Press Machine:
15 X 100/8 X 90
12 X 130/7 X 110
10 X 175/6 X 130
DB Pullovers SS w/ Pec Deck - Focus On Contraction/Stretch, Pullovers Hold As Much Air In Lungs As Possible For Rib Cage Expansion:
8 X 65/8 X 70
8 X 65/8 X 70
8 X 65/8 X 70
Seated Calf Raises:
20 X 1 Plate
20 X 1 Plate
20 X 1 Plate
Enjoyed today's sesh, wasn't in a rush or anything. Supersets had me winded, again, but I suppose that's a good thing. Chest felt great today, still moved some good weight despite shorter rest periods and the supersets. Felt like I could've done some more vertical work for back, but it's pretty sore already so I think the amount of volume was perfect.
Chest/Back:
Pull-ups SS w/ Flat BB Press:
10 X BW/ 20 X Bar
10 X BW+25/15 X 135
8 X BW+45/8 X 205
8 X BW+45/5 X 235 (4+1 RP)
8 X BW+45/5 X 235 (3+2 RP)
Rack Pulls - 3" Below Knee SS w/ Dips - Focus On Pec Minor:
12 X 135/10 X BW
10 X 225 - Dimel Style/10 X BW
10 X 315/10 X BW
1 X 405, 5 X 315/10 X BW
CYBEX Horizontal Row Machine SS w/ Decline BB Press - 3 Count Neg on Presses:
15 X 110/7 X 205
12 X 150/6 X 205
8 X 210/5 X 205
6 X 250/10 X 135
Incline DB Press SS w/ Prone Supported DB Rows:
8 X 65/8 X 65
7 X 80/8 X 80
5 X 90/8 X 90
5 X 40 - 7 to 10 Count Neg, 3+ Count Stretch @ Bottom/12 X 40
Seated Cable Row SS w/ CYBEX Dual Axis Chest Press Machine:
15 X 100/8 X 90
12 X 130/7 X 110
10 X 175/6 X 130
DB Pullovers SS w/ Pec Deck - Focus On Contraction/Stretch, Pullovers Hold As Much Air In Lungs As Possible For Rib Cage Expansion:
8 X 65/8 X 70
8 X 65/8 X 70
8 X 65/8 X 70
Seated Calf Raises:
20 X 1 Plate
20 X 1 Plate
20 X 1 Plate
Enjoyed today's sesh, wasn't in a rush or anything. Supersets had me winded, again, but I suppose that's a good thing. Chest felt great today, still moved some good weight despite shorter rest periods and the supersets. Felt like I could've done some more vertical work for back, but it's pretty sore already so I think the amount of volume was perfect.
hairygrandpa
Legend
Nice workouts! Looking good!
sparks2012
Well-known member
sparks2012
Well-known member
6JUL16
Legs:
High Stance Leg Press:
20 X 1 PPS
15 X 3 PPS
12 X 5 PPS
10 X 7 PPS
6 X 9 PPS
3 X 9 PPS - Almost Died
Drop Set - 6 Plate, 5 Plate, 4 Plate, 3 Plate, 2 Plate:
7,10,12,13,15
Lying Leg Curl:
15 X 90
10 X 110
8 X 130
5 X 150
12 X 110 - Partials After Rep 7
15 X 90 - Partials After Rep 9
Vertical Leg Press - Unilateral, Done On Smith Machine:
10 X 1 PPS
8 X 2 PPS
10 X 2 PPS
Leg Extensions:
25 X 90
20 X 130
15 X 170
15 X 210
Fasted cardio done this morning as well. Around 1.3 miles. Really wanted to hit squats today, but the rack was taken the whole time I was in there. Vertical leg presses gave my hams a nice stretch at the top, but I feel more weight would've been beneficial. Surprised myself on the leg press today, didn't expect to come close to 1k lbs. I kept eyeing the rack every couple minutes. I had a gnarly box squat progression planned out. Intensity was still high today, and I had a good pump and my legs were worn out at the end. Driving a manual isn't particularly fun after a leg session, haha.
Legs:
High Stance Leg Press:
20 X 1 PPS
15 X 3 PPS
12 X 5 PPS
10 X 7 PPS
6 X 9 PPS
3 X 9 PPS - Almost Died
Drop Set - 6 Plate, 5 Plate, 4 Plate, 3 Plate, 2 Plate:
7,10,12,13,15
Lying Leg Curl:
15 X 90
10 X 110
8 X 130
5 X 150
12 X 110 - Partials After Rep 7
15 X 90 - Partials After Rep 9
Vertical Leg Press - Unilateral, Done On Smith Machine:
10 X 1 PPS
8 X 2 PPS
10 X 2 PPS
Leg Extensions:
25 X 90
20 X 130
15 X 170
15 X 210
Fasted cardio done this morning as well. Around 1.3 miles. Really wanted to hit squats today, but the rack was taken the whole time I was in there. Vertical leg presses gave my hams a nice stretch at the top, but I feel more weight would've been beneficial. Surprised myself on the leg press today, didn't expect to come close to 1k lbs. I kept eyeing the rack every couple minutes. I had a gnarly box squat progression planned out. Intensity was still high today, and I had a good pump and my legs were worn out at the end. Driving a manual isn't particularly fun after a leg session, haha.
sparks2012
Well-known member
7JUL16
Delts/Arms:
Cable Side Laterals SS w/ Reverse Pec Deck:
12 X 30/15 X 70
10 X 40/15 X 70
8 X 50 - Sloppy/15 X 70
12 X 30/15 X 70
Seated DB Press w/ WSBB Mini-Bands SS w/ Rear Delt Flyes:
10 X 30's/10 X 20's
12 X 30's/10 X 20's
8 X 50's/10 X 20's
6 X 50's/10 X 20's
BB Upright Rows:
10 X 135
8 X 135
8 X 135
Prone Supported Rear Delt Rows - Incline Bench, Done In A Drop Set Style:
10 X 30
10 X 20
10 X 15
15 X 10
Strict Rope Pushdowns SS w/ 25lb Plate Front Raises - Constant Tension On Front Delts:
15 X 55/15 X 25
15 X 55/15 X 25
10 X 70/12 X 25
8 X 70/10 X 25
20 X 40/12 X 25
Machine Preacher Curls - Done In A Drop Set Style:
9 X 135
10 X 115
6 X 100
7 X 85
9 X 70
8 X 55
7 X 40
10 X 25
10 X 10 - Super Slow, Concentrate on Squeeze/Burn
Pretty much trained fasted today, was up early for vet appointments and the wife got her cast off today, so we were busy all morning. All I had was a coffee and a brownie from Starbucks at 9:30-ish all the way until close to 5. Still had a good session today, I really like the banded DB presses...should be interesting to see how it affects my strength with the DB's. I was pressing 115's for close to 6 reps on the regular when I was deployed...now I'm struggling to get 85-90's up lol. Anyway, I had a good pump right from the start. I'm not exactly sure how much the bands added but I know they can add up to 80lbs resistance. They were stretched a decent amount, so I'd say between 25-40 lbs may have been added towards to the top of the movement. Just did some simple work for arms today. Good pump by the end, I'm down to roughly 194 as of a few days ago. I stopped using creatine at the moment just to experiment how it would effect me during a cut and to see if there's any noticeable difference. Not much noted on that aspect, I'm a bit more sore than normal but that's a welcoming feeling. I know that I'm working hard enough. Not entirely sure what my target weight is, I'm still just trying to lean out and get more vascular, so the number on the scale doesn't mean THAT much right now.
Delts/Arms:
Cable Side Laterals SS w/ Reverse Pec Deck:
12 X 30/15 X 70
10 X 40/15 X 70
8 X 50 - Sloppy/15 X 70
12 X 30/15 X 70
Seated DB Press w/ WSBB Mini-Bands SS w/ Rear Delt Flyes:
10 X 30's/10 X 20's
12 X 30's/10 X 20's
8 X 50's/10 X 20's
6 X 50's/10 X 20's
BB Upright Rows:
10 X 135
8 X 135
8 X 135
Prone Supported Rear Delt Rows - Incline Bench, Done In A Drop Set Style:
10 X 30
10 X 20
10 X 15
15 X 10
Strict Rope Pushdowns SS w/ 25lb Plate Front Raises - Constant Tension On Front Delts:
15 X 55/15 X 25
15 X 55/15 X 25
10 X 70/12 X 25
8 X 70/10 X 25
20 X 40/12 X 25
Machine Preacher Curls - Done In A Drop Set Style:
9 X 135
10 X 115
6 X 100
7 X 85
9 X 70
8 X 55
7 X 40
10 X 25
10 X 10 - Super Slow, Concentrate on Squeeze/Burn
Pretty much trained fasted today, was up early for vet appointments and the wife got her cast off today, so we were busy all morning. All I had was a coffee and a brownie from Starbucks at 9:30-ish all the way until close to 5. Still had a good session today, I really like the banded DB presses...should be interesting to see how it affects my strength with the DB's. I was pressing 115's for close to 6 reps on the regular when I was deployed...now I'm struggling to get 85-90's up lol. Anyway, I had a good pump right from the start. I'm not exactly sure how much the bands added but I know they can add up to 80lbs resistance. They were stretched a decent amount, so I'd say between 25-40 lbs may have been added towards to the top of the movement. Just did some simple work for arms today. Good pump by the end, I'm down to roughly 194 as of a few days ago. I stopped using creatine at the moment just to experiment how it would effect me during a cut and to see if there's any noticeable difference. Not much noted on that aspect, I'm a bit more sore than normal but that's a welcoming feeling. I know that I'm working hard enough. Not entirely sure what my target weight is, I'm still just trying to lean out and get more vascular, so the number on the scale doesn't mean THAT much right now.
hairygrandpa
Legend
Ah, vet appointment. That's where I get my boldenone and stuff.LOL
sparks2012
Well-known member
You know, I've heard of people doing that. A little...unorthodox...but if it works, hey it works! Lol
hairygrandpa
Legend
After buying frequently, the vet insisted to see my race horse. Now I change vets frequently, called: vet-hopping, you know -like bar-hopping.LOL
sparks2012
Well-known member
sparks2012
Well-known member
sparks2012
Well-known member
8JUL16
Chest/Back:
Decline BB Press SS w/ Lat Pulldowns:
12 X 135/15 X 115
9 X 205/10 X 175
4 X 245/8 X 205
4 X 245/6 X 205
Weighted Underhand Chins SS w/ Pec Deck:
8 X BW+45/15 X 70
9 X BW+45/12 X 100
7 X BW+55/10 X 130
6 X BW+55/10 X 130
Wide Incline DB Press SS w/ Single Arm DB Rows:
8 X 70/10 X 70
8 X 60/8 X 90
10 X 55 - 4 Sec Neg, Pause @ Bottom For Stretch/8 X 90
Banded Flat BB Press SS w/ Neutral Grip Pulldowns:
10 X 135/10 X 145
4 X 225/10 X 145
4 X 205/10 X 145
6 X 185/10 X 145
10 X 135/10 X 145
Short, but effective workout today. No pulls, didn't have the time to really "commit" to them. They usually take up a large chunk of session, but I'll throw in some deficit work tomorrow for legs. Chest pump was on point, really liking how working antagonistic groups together feels. Went fairly heavy with BB presses, band work really finished off the chest and added in some good tri work as far as lockout strength goes, as well as a lot of isometric tension on the tri's just from unracking the bar. Pretty happy with getting 225+bands later in the workout. Also did some fasted cardio this morning, roughly 1.3 miles. Dog enjoyed it, but I would've rather done another lap. Had errands to run today.
Chest/Back:
Decline BB Press SS w/ Lat Pulldowns:
12 X 135/15 X 115
9 X 205/10 X 175
4 X 245/8 X 205
4 X 245/6 X 205
Weighted Underhand Chins SS w/ Pec Deck:
8 X BW+45/15 X 70
9 X BW+45/12 X 100
7 X BW+55/10 X 130
6 X BW+55/10 X 130
Wide Incline DB Press SS w/ Single Arm DB Rows:
8 X 70/10 X 70
8 X 60/8 X 90
10 X 55 - 4 Sec Neg, Pause @ Bottom For Stretch/8 X 90
Banded Flat BB Press SS w/ Neutral Grip Pulldowns:
10 X 135/10 X 145
4 X 225/10 X 145
4 X 205/10 X 145
6 X 185/10 X 145
10 X 135/10 X 145
Short, but effective workout today. No pulls, didn't have the time to really "commit" to them. They usually take up a large chunk of session, but I'll throw in some deficit work tomorrow for legs. Chest pump was on point, really liking how working antagonistic groups together feels. Went fairly heavy with BB presses, band work really finished off the chest and added in some good tri work as far as lockout strength goes, as well as a lot of isometric tension on the tri's just from unracking the bar. Pretty happy with getting 225+bands later in the workout. Also did some fasted cardio this morning, roughly 1.3 miles. Dog enjoyed it, but I would've rather done another lap. Had errands to run today.
smith_69
Well-known member
don't blame time as an excuse dam it lmao jk- good work bro and have a good weekend
sparks2012
Well-known member
Damn it, you're right. I can't hide behind the excuse of time forever! Lmao, thanks bro. Same to you.
sparks2012
Well-known member
9JUL16
Legs:
BB Back Squat - Box Squats SS w/ Seated Calf Raises:
10 X 185/15 X 2 Plates
5 X 245/15 X 2 Plates
5 X 225/15 X 2 Plates
10 X 225 - No Box/15 X 2 Plates
Leg Press SS w/ Seated Calf Raises:
20 X 2 PPS/15 X 3 Plates
10 X 5 PPS/15 X 3 Plates
8 X 7 PPS/15 X 3 Plates
8 X 4 PPS/15 X 3 Plates
10 X 4 PPS/12 X 3 Plates
10 X 3 PPS/12 X 3 Plates
DB Sumo Squat SS w/ Leg Extensions:
20 X 70/20 X 70
20 X 80/20 X 110
20 X 90/20 X 150
Lying Hamstring Curls:
20 X 70
15 X 90
15 X 90
10 X 90
15 X 50
Single Leg Press - "Crazy 8's" Finisher (1 PPS, 8 Reps Per Leg, Both Legs Is 1 Round, Complete As Many Rounds Possible w/ No Rest):
7 Rounds "Crazy 8's" X 1 PPS
Not gonna lie, I'm pretty disappointed in today's session. Strength just wasn't there on anything. Legs have a little more definition, but everything else was flat. Didn't have much water early today or last night, so I was dehydrated today and probably holding on to water that I normally wouldn't have. Looked a little softer today as well, it's days like this when I hate cutting. Nothing really looks good, workout was sh*t and diet just seemed to stop working. I know it's temporary, and I can't keep getting stronger on a deficit but it doesn't make it any easier on the psyche.
Legs:
BB Back Squat - Box Squats SS w/ Seated Calf Raises:
10 X 185/15 X 2 Plates
5 X 245/15 X 2 Plates
5 X 225/15 X 2 Plates
10 X 225 - No Box/15 X 2 Plates
Leg Press SS w/ Seated Calf Raises:
20 X 2 PPS/15 X 3 Plates
10 X 5 PPS/15 X 3 Plates
8 X 7 PPS/15 X 3 Plates
8 X 4 PPS/15 X 3 Plates
10 X 4 PPS/12 X 3 Plates
10 X 3 PPS/12 X 3 Plates
DB Sumo Squat SS w/ Leg Extensions:
20 X 70/20 X 70
20 X 80/20 X 110
20 X 90/20 X 150
Lying Hamstring Curls:
20 X 70
15 X 90
15 X 90
10 X 90
15 X 50
Single Leg Press - "Crazy 8's" Finisher (1 PPS, 8 Reps Per Leg, Both Legs Is 1 Round, Complete As Many Rounds Possible w/ No Rest):
7 Rounds "Crazy 8's" X 1 PPS
Not gonna lie, I'm pretty disappointed in today's session. Strength just wasn't there on anything. Legs have a little more definition, but everything else was flat. Didn't have much water early today or last night, so I was dehydrated today and probably holding on to water that I normally wouldn't have. Looked a little softer today as well, it's days like this when I hate cutting. Nothing really looks good, workout was sh*t and diet just seemed to stop working. I know it's temporary, and I can't keep getting stronger on a deficit but it doesn't make it any easier on the psyche.
sparks2012
Well-known member
10JUL16
Delts/Arms:
Activation: 20 X 10 Side Laterals, 20 X 70 Tricep Pushdown
BB OHP SS w/ Bent Over Rear Delt Flyes - 10lb Plates Until Failure:
10 X 95/25 X 10's
10 X 115/19 X 10's
5 X 135/18 X 10's
3 (+2 RP)/16 X 10's
12 X 95 - Partials After 7/17 X 10's
Rope Pushdowns SS w/ Behind The Back Shrugs - Smith Machine:
30 X 80/20 X 1 PPS
20 X 110/15 X 2 PPS
15 X 140/12 X 2 PPS
10 X 170/12 X 2 PPS
DB Front Raises SS w/ Machine Preacher Curls:
15 X 20's/15 X 70
12 X 30's/15 X 70
9 X 35's/15 X 70
13 X 25's/15 X 40
Incline DB Curls SS w/ Standing DB Arnold Press:
10 X 20's/10 X 30's
10 X 25's/7 X 40's
10 X 30's/5 X 50's
Single Arm DB OH Tri Extension SS w/ DB Side Laterals:
10 X 30/15 X 15
8 X 40/12 X 20
15 X 25/15 X 10
OH Cable Extension SS w/ Single Arm Cable Curls:
1 Set X AMRAP
Felt pretty weak again today. I'm not entirely sure what having little to no glycogen feels like, but I'd imagine that it feels something like what I've been feeling the last 2 days. I think I'm finally depleted enough that the carbs I do intake are burned throughout the day. Good, and bad I guess. I've come to realise that I'm not going to PR often, it all, when I'm hammering myself with cardio and a deficit. That's ok, I just have to readjust my training. Something I haven't had to do in a long time. In the near future I think I'll start up on creatine again (I'm thinking CL's Green MAGNitude), just to appear a bit fuller and help with the pumps. Right now, I'll continue to lift as heavy as I can, but I'll be focusing more on execution and "bodybuilder" ideals when it comes to how I move the weight. I forgot to weight myself today, but I do look leaner and a few more veins are starting to peak through. Don't know the trick to that yet, guess I'm just gonna drop more fat for the time being. Anyway, it wasn't a bad session. It was actually good. I just hate feeling "weak" but I'd rather feel weak on Delts/arms than on chest/back. My legs are actually kinda sore from yesterday, so despite not feeling like I accomplished much and not having a great pump, I think I achieved what I needed to. I'm now beginning to understand why cutting sucks so much lol. I'm getting tired of chicken, and counting cals gets pretty monotonous but I'm seeing steady progress in BF% drops, so as always, it's time to put up or shut up. Invalid Link Removed
Update pic, last weigh in was 194. Close to a week ago. No direct ab work (I know, shame on me) and no assistance through supps. I'm running the bare min on supps right now until my order gets here. PWO, Pump Matrix, and Glutamime with Vit. C for immune support. Soon I'll have a good multi, an intra/amino, and some protein from Purus. And whenever my mom decides to ship my box, I'll have the thermo's. Sorry smith_69, I've already asked her what the ETA for the box is...she said "soon"...lmao.
Delts/Arms:
Activation: 20 X 10 Side Laterals, 20 X 70 Tricep Pushdown
BB OHP SS w/ Bent Over Rear Delt Flyes - 10lb Plates Until Failure:
10 X 95/25 X 10's
10 X 115/19 X 10's
5 X 135/18 X 10's
3 (+2 RP)/16 X 10's
12 X 95 - Partials After 7/17 X 10's
Rope Pushdowns SS w/ Behind The Back Shrugs - Smith Machine:
30 X 80/20 X 1 PPS
20 X 110/15 X 2 PPS
15 X 140/12 X 2 PPS
10 X 170/12 X 2 PPS
DB Front Raises SS w/ Machine Preacher Curls:
15 X 20's/15 X 70
12 X 30's/15 X 70
9 X 35's/15 X 70
13 X 25's/15 X 40
Incline DB Curls SS w/ Standing DB Arnold Press:
10 X 20's/10 X 30's
10 X 25's/7 X 40's
10 X 30's/5 X 50's
Single Arm DB OH Tri Extension SS w/ DB Side Laterals:
10 X 30/15 X 15
8 X 40/12 X 20
15 X 25/15 X 10
OH Cable Extension SS w/ Single Arm Cable Curls:
1 Set X AMRAP
Felt pretty weak again today. I'm not entirely sure what having little to no glycogen feels like, but I'd imagine that it feels something like what I've been feeling the last 2 days. I think I'm finally depleted enough that the carbs I do intake are burned throughout the day. Good, and bad I guess. I've come to realise that I'm not going to PR often, it all, when I'm hammering myself with cardio and a deficit. That's ok, I just have to readjust my training. Something I haven't had to do in a long time. In the near future I think I'll start up on creatine again (I'm thinking CL's Green MAGNitude), just to appear a bit fuller and help with the pumps. Right now, I'll continue to lift as heavy as I can, but I'll be focusing more on execution and "bodybuilder" ideals when it comes to how I move the weight. I forgot to weight myself today, but I do look leaner and a few more veins are starting to peak through. Don't know the trick to that yet, guess I'm just gonna drop more fat for the time being. Anyway, it wasn't a bad session. It was actually good. I just hate feeling "weak" but I'd rather feel weak on Delts/arms than on chest/back. My legs are actually kinda sore from yesterday, so despite not feeling like I accomplished much and not having a great pump, I think I achieved what I needed to. I'm now beginning to understand why cutting sucks so much lol. I'm getting tired of chicken, and counting cals gets pretty monotonous but I'm seeing steady progress in BF% drops, so as always, it's time to put up or shut up. Invalid Link Removed
Update pic, last weigh in was 194. Close to a week ago. No direct ab work (I know, shame on me) and no assistance through supps. I'm running the bare min on supps right now until my order gets here. PWO, Pump Matrix, and Glutamime with Vit. C for immune support. Soon I'll have a good multi, an intra/amino, and some protein from Purus. And whenever my mom decides to ship my box, I'll have the thermo's. Sorry smith_69, I've already asked her what the ETA for the box is...she said "soon"...lmao.
sparks2012
Well-known member
Thanks bud! There's always a light at then end of the tunnel. Just one of those days.
JDybya
Well-known member
Could always be worse. Every day on this side of the dirt is a win in my book!
sparks2012
Well-known member
Thanks bro, lighting was on my side for that picture
True that! Can't complain too much if I've got a roof over my head and food to eat.
sparks2012
Well-known member
12JUL16
Chest/Back:
Cable Flyes - High Positions SS w/ Seated One Arm Cable Row:
15 X 30/10 X 70
15 X 40/10 X 70
15 X 50/10 X 70
Deficit Deads SS w/ Flat DB Press - Feet Up On Bench:
15 X 135/10 X 70's
10 X 225/10 X 70's
8 X 275/10 X 80's
6 X 275 - Failure/8.5 X 80's - Failure
Decline BB Press SS w/ Wide Grip Lat Pulldowns:
10 X 135/12 X 115
10 X 205/10 X 160
215 X 8/8 X 190
Straight Arm Pulldowns w/ Straight Bar SS w/ Flat DB Flyes - Deep Stretch
15 X 50/8 X 25
15 X 80/8 X 30
12 X 110/8 X 35
Burnout - Incline Press Machine:
2 Sets AMRAP X 90
(20,15)
Enjoyed today's sesh quite a bit. The supersets are still kicking my a$$ but my numbers on the big lifts haven't changed much, at least as far as upper body goes. Deadlift/Chest press superset was rough as hell, that had me winded for the rest of the session lol. Actually felt my legs working more on the deficits today, rather than my back taking the brunt of it, which is a good sign, hopefully this means I can generate some more power from the floor in the coming weeks. Nothing much to note from today, good workout and I had fun in there too. Wanted to hit calves, but I still had to put my food in Tupperware before I got ready for work so I didn't have the time. Also, as of today I added the following supps to my stack:
Controlled Labs "Orange Triad"
Purus Labs "Myofeed - Maple Buttermilk Pancake"
Big J's "Intra Intensity"
Took a leap with Big J's product, but so far it seems to be good. Albeit I've only used it during one session but the flavor (Piña Colada) is a nice change of pace. I'll add in the ingredient label when I get home. I'm going to reserve buying Diesel-Ade for when I can buy 3-4 tubs of it at once. Everything about that product looked great, and I'm sure I won't turn back once I've used it.
Chest/Back:
Cable Flyes - High Positions SS w/ Seated One Arm Cable Row:
15 X 30/10 X 70
15 X 40/10 X 70
15 X 50/10 X 70
Deficit Deads SS w/ Flat DB Press - Feet Up On Bench:
15 X 135/10 X 70's
10 X 225/10 X 70's
8 X 275/10 X 80's
6 X 275 - Failure/8.5 X 80's - Failure
Decline BB Press SS w/ Wide Grip Lat Pulldowns:
10 X 135/12 X 115
10 X 205/10 X 160
215 X 8/8 X 190
Straight Arm Pulldowns w/ Straight Bar SS w/ Flat DB Flyes - Deep Stretch
15 X 50/8 X 25
15 X 80/8 X 30
12 X 110/8 X 35
Burnout - Incline Press Machine:
2 Sets AMRAP X 90
(20,15)
Enjoyed today's sesh quite a bit. The supersets are still kicking my a$$ but my numbers on the big lifts haven't changed much, at least as far as upper body goes. Deadlift/Chest press superset was rough as hell, that had me winded for the rest of the session lol. Actually felt my legs working more on the deficits today, rather than my back taking the brunt of it, which is a good sign, hopefully this means I can generate some more power from the floor in the coming weeks. Nothing much to note from today, good workout and I had fun in there too. Wanted to hit calves, but I still had to put my food in Tupperware before I got ready for work so I didn't have the time. Also, as of today I added the following supps to my stack:
Controlled Labs "Orange Triad"
Purus Labs "Myofeed - Maple Buttermilk Pancake"
Big J's "Intra Intensity"
Took a leap with Big J's product, but so far it seems to be good. Albeit I've only used it during one session but the flavor (Piña Colada) is a nice change of pace. I'll add in the ingredient label when I get home. I'm going to reserve buying Diesel-Ade for when I can buy 3-4 tubs of it at once. Everything about that product looked great, and I'm sure I won't turn back once I've used it.
sparks2012
Well-known member
13JUL16
Legs:
BB Back Squat - 10 X 10
15 X Bar
10 X 135
10 X 155
10 X 185
10 X 205
10 X 215
10 X 225
7 (+3 RP) X 235
8 (+2 RP) X 235
7 (+3 RP) X 235
7 (+3 RP) X 235
Unilateral Leg Press SS w/ Leg Extensions:
10 X 1 PPS/15 X 150
8 X 2 PPS/15 X 150
Seated Calf Raises:
20 X 1 Plate
20 X 1 Plate
15 X 2 Plates
15 X 2 Plates
Yep. 10x10 sucked. Almost threw up in my shoes. Twice lol. These squats went better than last week for sure, but I was gassed after that. Got a great calf pump at the end. I'm thinking I'll do a 10x10, whether it be front or back squats, every other leg session. Hams were still fatigued from the deficits yesterday but I need to work on them anyway. No issue there. I didn't like having to do RP sets, but it was either that or back off the weight. The pain and stomach wrenching sets today made me remember that legs isn't supposed to be fun. It should be a gut check every time you get under the bar. Time to crank it up from now on!
Legs:
BB Back Squat - 10 X 10
15 X Bar
10 X 135
10 X 155
10 X 185
10 X 205
10 X 215
10 X 225
7 (+3 RP) X 235
8 (+2 RP) X 235
7 (+3 RP) X 235
7 (+3 RP) X 235
Unilateral Leg Press SS w/ Leg Extensions:
10 X 1 PPS/15 X 150
8 X 2 PPS/15 X 150
Seated Calf Raises:
20 X 1 Plate
20 X 1 Plate
15 X 2 Plates
15 X 2 Plates
Yep. 10x10 sucked. Almost threw up in my shoes. Twice lol. These squats went better than last week for sure, but I was gassed after that. Got a great calf pump at the end. I'm thinking I'll do a 10x10, whether it be front or back squats, every other leg session. Hams were still fatigued from the deficits yesterday but I need to work on them anyway. No issue there. I didn't like having to do RP sets, but it was either that or back off the weight. The pain and stomach wrenching sets today made me remember that legs isn't supposed to be fun. It should be a gut check every time you get under the bar. Time to crank it up from now on!
sparks2012
Well-known member
14JUL16
Delts/Arms:
Activation/Warmup:
Face Pulls w/ Rope:
40 X 60
Rope Tricep Pushdown:
25 X 100
Cable Curls - Straight Bar:
25 X 70
Banded DB OHP SS w/ DB Curls:
10 X 40/15 X 25
8 X 55/12 X 30
6 X 65/10 X 35
12 X 25 - Slow Neg/15 X 20
DB Side Laterals SS w/ Unilateral OH Tri Extension:
15 X 15/12 X 25
12 X 20/10 X 30
10 X 25/10 X 35
10 X 20/10 X 40
Reverse Pec Deck SS w/ DB Preacher Curls:
15 X 40/12 X 25
15 X 55/10 X 35
15 X 55/10 X 35
Cable Front Raises SS w/ CYBEX Rear Delt Machine:
15 X 40/15 X 30
12 X 60/15 X 30
10 X 80/15 X 30
DB Hammer Curls SS w/ CYBEX Tricep Extension Machine:
10 X 40/20 X 70
9 X 50/20 X 70
9 X 55/20 X 70
20 X 30/30 X 50
Good overall pump today. Enjoying the higher training frequency as well. I've been de-prioritising presses and trying to incorporate more raises for a bit to let the shoulders take a small break during this higher intensity phase, as well as just focusing on activating the delt heads rather than just the front heads. Not sure why, but it looks like my arms are losing some size, disproportionately at that, so I may have to train them a little more when it hit Delts/Arms. The banded presses are nice, I can still effectively overload shoulders without using too much weight right now. Hell, even using 25's with the bands was hard. I'm hoping those can help slingshot my pressing strength back up to where it was whenever I'm done cutting.
Delts/Arms:
Activation/Warmup:
Face Pulls w/ Rope:
40 X 60
Rope Tricep Pushdown:
25 X 100
Cable Curls - Straight Bar:
25 X 70
Banded DB OHP SS w/ DB Curls:
10 X 40/15 X 25
8 X 55/12 X 30
6 X 65/10 X 35
12 X 25 - Slow Neg/15 X 20
DB Side Laterals SS w/ Unilateral OH Tri Extension:
15 X 15/12 X 25
12 X 20/10 X 30
10 X 25/10 X 35
10 X 20/10 X 40
Reverse Pec Deck SS w/ DB Preacher Curls:
15 X 40/12 X 25
15 X 55/10 X 35
15 X 55/10 X 35
Cable Front Raises SS w/ CYBEX Rear Delt Machine:
15 X 40/15 X 30
12 X 60/15 X 30
10 X 80/15 X 30
DB Hammer Curls SS w/ CYBEX Tricep Extension Machine:
10 X 40/20 X 70
9 X 50/20 X 70
9 X 55/20 X 70
20 X 30/30 X 50
Good overall pump today. Enjoying the higher training frequency as well. I've been de-prioritising presses and trying to incorporate more raises for a bit to let the shoulders take a small break during this higher intensity phase, as well as just focusing on activating the delt heads rather than just the front heads. Not sure why, but it looks like my arms are losing some size, disproportionately at that, so I may have to train them a little more when it hit Delts/Arms. The banded presses are nice, I can still effectively overload shoulders without using too much weight right now. Hell, even using 25's with the bands was hard. I'm hoping those can help slingshot my pressing strength back up to where it was whenever I'm done cutting.
smith_69
Well-known member
as far as your arms are concerned, from what pic to what pic? last one you were looking solid, so dont let the eye mind f*ck game get you- it does everytime, so go take one last look in the mirror- when you get out of the shower and when you need a mirror starting tomorrow, make sure you have on a shirt and do not look at those parts. wait a week, youll see what i mean. no matter how bad you want to do look, pretend its Medusa
sparks2012
Well-known member
No picture comparison, I thought they just looked a little flat yesterday. The eye-mind-f*ck-game has a tendency to show up quite often lol. I'll refrain from looking at them, as hard as it may be. Thanks bro.
sparks2012
Well-known member
15JUL16
Chest/Back:
Activation:
Low Cable Flyes:
20 X 30
20 X 30
Neutral Chins:
15 X BW
12 X BW
Incline BB Press SS w/ Incline DB Rows:
10 X 135/12 X 35's
6 X 205 - Failure/12 X 45's
5 X 205/9 X 45's
5 X 205/9 X 45's
Rack Pulls SS w/ CYBEX Flat Press Machine:
12 X 225/20 X 90
8 X 315/15 X 150
10 X 405/13 X 190
3 X 495/6 X 230
7 X 405/8 X 210
Decline BB Press SS w/ Wide Grip Pulldowns:
15 X 135/12 X 115
10 X 155/10 X 145
8 X 175/8 X 175
6 X 195/8 X 190
Seated Cable Row - Close Grip SS w/ Pec Deck:
16 X 130/15 X 100
12 X 170/12 X 130
Felt good today, and I noticed more vascularity in the forearms out of nowhere. Pump wasn't all there, but I feel beat up (in a good way) almost immediately after. Definitely left it all in the gym. Not a lot of variety this session but rest periods were shorter than the past few weeks and I haven't gone that heavy with racks in a while. Still focusing on better contractions, with maybe the exception of the rack pulls. I just wanted to go heavy on those and go balls to the wall.
Chest/Back:
Activation:
Low Cable Flyes:
20 X 30
20 X 30
Neutral Chins:
15 X BW
12 X BW
Incline BB Press SS w/ Incline DB Rows:
10 X 135/12 X 35's
6 X 205 - Failure/12 X 45's
5 X 205/9 X 45's
5 X 205/9 X 45's
Rack Pulls SS w/ CYBEX Flat Press Machine:
12 X 225/20 X 90
8 X 315/15 X 150
10 X 405/13 X 190
3 X 495/6 X 230
7 X 405/8 X 210
Decline BB Press SS w/ Wide Grip Pulldowns:
15 X 135/12 X 115
10 X 155/10 X 145
8 X 175/8 X 175
6 X 195/8 X 190
Seated Cable Row - Close Grip SS w/ Pec Deck:
16 X 130/15 X 100
12 X 170/12 X 130
Felt good today, and I noticed more vascularity in the forearms out of nowhere. Pump wasn't all there, but I feel beat up (in a good way) almost immediately after. Definitely left it all in the gym. Not a lot of variety this session but rest periods were shorter than the past few weeks and I haven't gone that heavy with racks in a while. Still focusing on better contractions, with maybe the exception of the rack pulls. I just wanted to go heavy on those and go balls to the wall.
sparks2012
Well-known member
Legs today...thinking of doing a 10x10 of light front squats (135-155) to really punish the quads
sparks2012
Well-known member
16JUL16
Legs:
Front Squat - 10 X 10:
12 X Bar - Form Check
10 X 135
10 X 135
10 X 145
10 X 155
10 X 165
10 X 165
10 X 165
7 (+3 RP) X 175 - Failure, Back Off 10lbs
10 X 165
6 (+4 RP) X 165
Unilateral Lying Hamstring Curl SS w/ DB Sumo Squat:
12 X 50/15 X 50
12 X 50/15 X 50
12 X 50/15 X 50
12 X 50 - Partials After Reps 7-9/15 X 50
Seated Calf Raises SS w/ Sissy Squats:
15 X 2 Plates/10 X BW+25
15 X 2 Plates/10 X BW+25
15 X 2 Plates/10 X BW+35
15 X 2 Plates/10 X BW+35
I'm dead right now. I wouldn't necessarily call them "Max Effort" sets, but they were tough. I've never really used RPE but I'd give it an 8.5 - 9, just due to the fact that I felt like I was gonna pass out mid set and/or puke lol. I thought going in that I'd keep it between 135-155, but it was too light and I need to push myself more so I upped it as much as could while still hitting 10 reps. I haven't done Sissy's in a while, so that was a nice finisher on the quads. The DB Sumo Squats are hard to explain, but I hold it by one end and let it hang down in front, almost like the start of a KB Swing, but I squat down until the DB touches the floor or just a little before that. It's not a full ROM squat, but I use it to keep constant tension on hams/glutes. In practice, it's more like a shortened Sumo DL, but I use more of squatting movement than a what I normally would for a pull. Very intense session, higher volume, a lot of sweat and "guts". 10/10 would almost kill myself again.
Legs:
Front Squat - 10 X 10:
12 X Bar - Form Check
10 X 135
10 X 135
10 X 145
10 X 155
10 X 165
10 X 165
10 X 165
7 (+3 RP) X 175 - Failure, Back Off 10lbs
10 X 165
6 (+4 RP) X 165
Unilateral Lying Hamstring Curl SS w/ DB Sumo Squat:
12 X 50/15 X 50
12 X 50/15 X 50
12 X 50/15 X 50
12 X 50 - Partials After Reps 7-9/15 X 50
Seated Calf Raises SS w/ Sissy Squats:
15 X 2 Plates/10 X BW+25
15 X 2 Plates/10 X BW+25
15 X 2 Plates/10 X BW+35
15 X 2 Plates/10 X BW+35
I'm dead right now. I wouldn't necessarily call them "Max Effort" sets, but they were tough. I've never really used RPE but I'd give it an 8.5 - 9, just due to the fact that I felt like I was gonna pass out mid set and/or puke lol. I thought going in that I'd keep it between 135-155, but it was too light and I need to push myself more so I upped it as much as could while still hitting 10 reps. I haven't done Sissy's in a while, so that was a nice finisher on the quads. The DB Sumo Squats are hard to explain, but I hold it by one end and let it hang down in front, almost like the start of a KB Swing, but I squat down until the DB touches the floor or just a little before that. It's not a full ROM squat, but I use it to keep constant tension on hams/glutes. In practice, it's more like a shortened Sumo DL, but I use more of squatting movement than a what I normally would for a pull. Very intense session, higher volume, a lot of sweat and "guts". 10/10 would almost kill myself again.
sparks2012
Well-known member
Thanks bud! I'm gassed, sh*t was tough!
sparks2012
Well-known member
So, a little diet update. Been off track the past couple days, I've eaten out the past 3 days. I definitely feel better, as far as energy goes but I don't like knowing that I've put crap in my body, regardless of busting cals for the day or not. Today wasn't planned, I totally forgot I promised the wife we'd go and get Chinese this weekend. Nothing on the menu is "healthy" but I stuck with water, fried fish in chilli sauce, hot n' sour soup and some salt & pepper fried prawns. That's probably the lightest things I could find. The other 2 days were McDonald's. Lol I feel like a slob! Either way, looks like I'll be hitting fasted cardio in the morning and I'll have a fresh start tomorrow. I just need to flush all this sodium out of my system now, haha.
sparks2012
Well-known member
No weights today, did get some light cardio in this morning when I got up. Today was a "lazy" day for the wife and I. Did some lawn work and cleaned up/did laundry. Ended up hitting 2,400 cals today. I was hungry as MF all day, I knew that overeating would make me feel that way but I just drank a ton of water and sucked it up haha. Another late night tonight, I haven't paid too much mind to my sleep schedule since I'm off work until 12th of next month. Original plans back in the Spring was that brother would be visiting, arriving on the 18th and staying through mid August. He backed out of the trip and I never took my leave out of the shop calendar. I needed a break regardless. Now I've got plenty of time to catch up with "honey do's" around the house. Probably going to pressure wash the driveway and back patio tomorrow. Hope everyone had a good weekend, I'm having a couple Blue Moons (2,400 cals figured in before the beer 
), showering then hitting the hay.
Invalid Link Removed
Picture is at 0350 in the morning. It's a curse and a blessing. Maybe 5 hours of darkness during the summer.
), showering then hitting the hay. Invalid Link Removed
Picture is at 0350 in the morning. It's a curse and a blessing. Maybe 5 hours of darkness during the summer.
sparks2012
Well-known member
Invalid Link Removed
Here's the nutrition label for the aminos I picked up. Forgot to post it up last week. Anyway, this is an interesting product for sure. You can almost taste the sodium in it, which in weird way I like it. Directions call for 2 scoops, so I've just been using a 32 oz Gatorade bottle filled with water to mix it, and refill it as needed during the session. Personally, I've always felt that aminos give me that extra "push" when I use them as an intra. This is no different, I can tell a difference. I've recently began "pre-loading" with the aminos before a session. I'll get it all mixed together and then drink maybe 1/3 of the bottle then top it off before I leave. This seems to help my performance, although I'm not sure how yet. It could be that I'm simply "saturating" blood/tissue with aminos before the session, or it could be a synergistic effect of the vasodilation/nutrient shuttle that's part of PWO stack as well. I also can't say for certain that this product is better than any other because I haven't tried to pre-load any other brands of aminos. Will order a different kind this week and compare findings. If anyone has any input on this feel free to share, the science behind supplementation has always interested me.
Here's the nutrition label for the aminos I picked up. Forgot to post it up last week. Anyway, this is an interesting product for sure. You can almost taste the sodium in it, which in weird way I like it. Directions call for 2 scoops, so I've just been using a 32 oz Gatorade bottle filled with water to mix it, and refill it as needed during the session. Personally, I've always felt that aminos give me that extra "push" when I use them as an intra. This is no different, I can tell a difference. I've recently began "pre-loading" with the aminos before a session. I'll get it all mixed together and then drink maybe 1/3 of the bottle then top it off before I leave. This seems to help my performance, although I'm not sure how yet. It could be that I'm simply "saturating" blood/tissue with aminos before the session, or it could be a synergistic effect of the vasodilation/nutrient shuttle that's part of PWO stack as well. I also can't say for certain that this product is better than any other because I haven't tried to pre-load any other brands of aminos. Will order a different kind this week and compare findings. If anyone has any input on this feel free to share, the science behind supplementation has always interested me.
muscleupcrohn
Legend
What's the carb source? With 20g carbs/sugar and 170mg sodium, it seems pretty similar to the Gatorade powder I have (21g carbs/sugar and 150mg sodium per serving). That profile looks sort of like Gatorade + BCAAs and taurine, which isn't bad.
EMPIREMIND
Well-known member
Looks like dextrose
sparks2012
Well-known member
18JUL16
Delts/Arms:
Activation:
Side/Front/Rear Delt Raises - 20 X 10's
BB Shrugs:
20 X 135
15 X 225
15 X 225
14 X 225
15 X 135
Strict Cambered Bar Pushdown SS w/ Plate Side Laterals:
18 X 55/20 X 10's
15 X 70/20 X 10's
10 X 85/15 X 25's
Seated DB Press -Banded SS w/ Machine Preacher Curls:
12 X 45/30 X 40
12 X 45/20 X 70
8 X 60/15 X 100
8 X 60/10 X 130
Tri-Set:
Cable Curls - Straight Bar: 20 X 80, 16 X 110
V-Bar Cable Pushdowns: 20 X 100, 15 X 130
Reverse Pec Deck: 20 X 70, 18 X 85
Short session, wife went with but her foot started bothering her. Instead of being an a$$ and making her wait, I cut it short. Oh well. Still had a good day, pump was on point and everything was firing correctly. For the presses I kept constant tension, except for the last few reps of the sets of 60's. Had to rest at lockout for a second on those but the bands helped keep the Delts working despite being locked out. Also, I just started supplementing with Apple Cider vinegar today. I've read a lot of health benefits that come with regular use of it, and I was able to find Bragg's at the store today. Currently doing 2 tbsp morning and evening, it should help whip trying to cut BF down as well.
Delts/Arms:
Activation:
Side/Front/Rear Delt Raises - 20 X 10's
BB Shrugs:
20 X 135
15 X 225
15 X 225
14 X 225
15 X 135
Strict Cambered Bar Pushdown SS w/ Plate Side Laterals:
18 X 55/20 X 10's
15 X 70/20 X 10's
10 X 85/15 X 25's
Seated DB Press -Banded SS w/ Machine Preacher Curls:
12 X 45/30 X 40
12 X 45/20 X 70
8 X 60/15 X 100
8 X 60/10 X 130
Tri-Set:
Cable Curls - Straight Bar: 20 X 80, 16 X 110
V-Bar Cable Pushdowns: 20 X 100, 15 X 130
Reverse Pec Deck: 20 X 70, 18 X 85
Short session, wife went with but her foot started bothering her. Instead of being an a$$ and making her wait, I cut it short. Oh well. Still had a good day, pump was on point and everything was firing correctly. For the presses I kept constant tension, except for the last few reps of the sets of 60's. Had to rest at lockout for a second on those but the bands helped keep the Delts working despite being locked out. Also, I just started supplementing with Apple Cider vinegar today. I've read a lot of health benefits that come with regular use of it, and I was able to find Bragg's at the store today. Currently doing 2 tbsp morning and evening, it should help whip trying to cut BF down as well.
sparks2012
Well-known member
Yeah, I actually used Gatorade as an intra while I was waiting for my supps to come in. It's actually a decent way to go, except the sugar content is a little higher than what I'd like. But the carbs and electrolytes (it's what plants crave) definitely helped during the sessions. So far, so good. This could become a staple if the efficiency/price ratio stays the same, at the very least I could buy this when supp funds are running low lol
BEAST73
Well-known member
Awesome Job! I also take Apple Cider Vinegar daily..
sparks2012
Well-known member
19JUL16
Chest/Back:
Activation:
Pec Deck: 20 X 40
Lat Pulldown - Underhand: 25 X 55
Incline Smith Press SS w/ Weighted Wide Grip Pull-ups:
12 X 135/8 X BW+45
8 X 205/8 X BW+45
6 X 215/8 X BW+45
Prone Incline DB Row SS w/ CYBEX Flat Machine Press:
20 X 30/10 X 210
15 X 50/15 X 170
12 X 70/18 X 130
8 X 70/Drop Set - 250, 210, 170, 130, 90: 4/4/6/8/8
Cable Flyes - High Position SS w/ Seated Cable Rows:
12 X 30/15 X 160
12 X 40/12 X 205
12 X 50/10 X 205
Deficit Deads SS w/ Decline BB Press:
12 X 135/12 X 135
10 X 225/10 X 185
5 X 315/5 X 205
3 X 315/6 X 205
Straight Arm Pulldowns SS w/ Pec Deck:
20 X 50/12 X 85
20 X 90/12 X 85
15 X 120/12 X 85
Close Neutral Grip Pulldowns SS w/ Decline Plate Pinch-Press:
20 X 100/15 X 35lb Plate
17 X 130/15 X 35lb Plate
13 X 160/15 X 35lb Plate
Seated Calf Raises - 2 Plates:
Total 75 Reps
Today's sesh was geared more towards TUT, slow negative and a powerful but controlled concentric portion without locking out. Had really good chest activation, and I added more volume to my sets of back work towards the end to really pump a lot of blood in there.
As a side note, I was reading that the Apple Cider Vinegar can have some thermogenic properties...I'm beginning to believe that myself. I was burning up just sitting in my living room, basically sweating. Being in the UK, air conditioning in houses isn't a common find so yes that plays a role in it too but it was at night when the temps dropped to the mid 60's. Also, I'm curious if using ACV could affect the body's PH balance in a negative way. I haven't seen anything on this, but basic chemistry got me thinking. Anyone else who's been using ACV for any period of time have anything to chime in? I'm not really worried, just curious.
Chest/Back:
Activation:
Pec Deck: 20 X 40
Lat Pulldown - Underhand: 25 X 55
Incline Smith Press SS w/ Weighted Wide Grip Pull-ups:
12 X 135/8 X BW+45
8 X 205/8 X BW+45
6 X 215/8 X BW+45
Prone Incline DB Row SS w/ CYBEX Flat Machine Press:
20 X 30/10 X 210
15 X 50/15 X 170
12 X 70/18 X 130
8 X 70/Drop Set - 250, 210, 170, 130, 90: 4/4/6/8/8
Cable Flyes - High Position SS w/ Seated Cable Rows:
12 X 30/15 X 160
12 X 40/12 X 205
12 X 50/10 X 205
Deficit Deads SS w/ Decline BB Press:
12 X 135/12 X 135
10 X 225/10 X 185
5 X 315/5 X 205
3 X 315/6 X 205
Straight Arm Pulldowns SS w/ Pec Deck:
20 X 50/12 X 85
20 X 90/12 X 85
15 X 120/12 X 85
Close Neutral Grip Pulldowns SS w/ Decline Plate Pinch-Press:
20 X 100/15 X 35lb Plate
17 X 130/15 X 35lb Plate
13 X 160/15 X 35lb Plate
Seated Calf Raises - 2 Plates:
Total 75 Reps
Today's sesh was geared more towards TUT, slow negative and a powerful but controlled concentric portion without locking out. Had really good chest activation, and I added more volume to my sets of back work towards the end to really pump a lot of blood in there.
As a side note, I was reading that the Apple Cider Vinegar can have some thermogenic properties...I'm beginning to believe that myself. I was burning up just sitting in my living room, basically sweating. Being in the UK, air conditioning in houses isn't a common find so yes that plays a role in it too but it was at night when the temps dropped to the mid 60's. Also, I'm curious if using ACV could affect the body's PH balance in a negative way. I haven't seen anything on this, but basic chemistry got me thinking. Anyone else who's been using ACV for any period of time have anything to chime in? I'm not really worried, just curious.
sparks2012
Well-known member
20JUL16
Legs:
BB Back Squats - Close Stance For Working Sets:
15 X Bar (WU)
15 X 135 (WU)
12 X 135
10 X 185
10 X 225
5 X 255
5 X 255
5 X 255
Sled Press SS w/ Leg Extensions - Pause @ Peak:
20 X 5 Plates/10 X 90
18 X 7 Plates/10 X 110
10 X 10 Plates/10 X 130
10 X 10 Plates/10 X 150
10 X 10 Plates/10 X 150
10 X 12 Plates/10 X 150
Lying Hamstring Curls SS w/ Sissy Squats:
15 X 110/10 X BW+35
12 X 130/10 X BW+35
12 X 130/10 X BW+35
DB Still Leg DL's SS w/ Seated Calf Raises:
15 X 50's/17 X 2 Plates - Failure
15 X 50's/15 X 2 Plates - Failure
15 X 50's/15 X 2 Plates - Failure
Once again, big focus on TUT. Tried to keep everything aside from calves and extensions to a piston-like motion. Last few sets of squats and presses I had to do clusters of 3 or 4 reps like that, then rest for a second. Happy to note that everything was pumped today. I think in order to achieve a good pump with legs, I need to have carbs in me before hand. To be exact, I had 58.5 grams approximately an hour and twenty before hand. Really liking the sissy squats too, the stretch at the bottom is intense. I also will favor DB stiff legs as far as control and being able to squeeze the hell out of my hams with them. I was shaking by the 12th rep on all sets, so in order to keep the rep scheme up I stayed with only 100lbs total for those. No 10x10 today, but I still got a decent amount of work in with squats. Thinking I'll work on a closer stance for a bit, they felt good and legs were firing differently than my normal stance. Seems obvious that it would happen that way thinking about it now, but I was stuck in my ways. Another good leg session, 3rd one in a row. Drenched in sweat, my shirt was 2 shades darker.
Legs:
BB Back Squats - Close Stance For Working Sets:
15 X Bar (WU)
15 X 135 (WU)
12 X 135
10 X 185
10 X 225
5 X 255
5 X 255
5 X 255
Sled Press SS w/ Leg Extensions - Pause @ Peak:
20 X 5 Plates/10 X 90
18 X 7 Plates/10 X 110
10 X 10 Plates/10 X 130
10 X 10 Plates/10 X 150
10 X 10 Plates/10 X 150
10 X 12 Plates/10 X 150
Lying Hamstring Curls SS w/ Sissy Squats:
15 X 110/10 X BW+35
12 X 130/10 X BW+35
12 X 130/10 X BW+35
DB Still Leg DL's SS w/ Seated Calf Raises:
15 X 50's/17 X 2 Plates - Failure
15 X 50's/15 X 2 Plates - Failure
15 X 50's/15 X 2 Plates - Failure
Once again, big focus on TUT. Tried to keep everything aside from calves and extensions to a piston-like motion. Last few sets of squats and presses I had to do clusters of 3 or 4 reps like that, then rest for a second. Happy to note that everything was pumped today. I think in order to achieve a good pump with legs, I need to have carbs in me before hand. To be exact, I had 58.5 grams approximately an hour and twenty before hand. Really liking the sissy squats too, the stretch at the bottom is intense. I also will favor DB stiff legs as far as control and being able to squeeze the hell out of my hams with them. I was shaking by the 12th rep on all sets, so in order to keep the rep scheme up I stayed with only 100lbs total for those. No 10x10 today, but I still got a decent amount of work in with squats. Thinking I'll work on a closer stance for a bit, they felt good and legs were firing differently than my normal stance. Seems obvious that it would happen that way thinking about it now, but I was stuck in my ways. Another good leg session, 3rd one in a row. Drenched in sweat, my shirt was 2 shades darker.
sparks2012
Well-known member
21JUL16
Delts/Arms:
Activation:
Front/Side/Rear Laterals: 20 X 15's
Rope Pushdown: 20 X 70
Rope Hammer Curls: 20 X 70
Seated aside Laterals SS w/ 45lb Plate Front Raises:
15 X 20's/ X 15
12 X 30's/ X 15
10 X 35's/ X 15
12 X 25's/ X 15
Reverse Pec Deck SS w/ Underhand Tri Extensions - V-Bar:
20 X 55/20 X 60
13 X 55 - 1 Red Mini-Band Used/15 X 80
14 X 55 w/ Band/15 X 80
14 X 55 w/ Band/12 X 100
12 X 55w/ Band/12 X 100
Cable Side Laterals SS w/ Machine Preacher Curls:
15 X 20/15 X 55
15 X 20/14 X 70 - Failure
15 X 20/15 X 85 - Rest Pause
15 X 20/14 X 100 - Failure
Rope Pushdown SS w/ Single Arm Smith Shrugs:
13 X 110/10 X 135
12 X 130/10 X 135
10 X 150/10 X 135
Standing Supinated DB Curls SS w/ Face Pulls:
15 X 30's/20 X 60
10 X 40's/20 X 80
8 X 50's/15 X 100
Dips SS w/ Seated Calf Raises:
12 X BW/30 X 1 Plate
15 X BW/30 X 1 Plate
13 X BW/30 X 1 Plate
Standing DB OHP - Drop Set - 40,35,30,25,20,15,10,5:
15/10/10/10/10/12/12/20
Preacher Curl Machine - Drop Set - 100,85,70,55,40,25:
15/9/9/9/11/25
Ok session, I guess. Wasn't really feeling it, so I did a lot more than I normally would to try and help that feeling. Drop sets were good, pump wasn't bad but I wasn't happy with it either.
First session that I haven't hardly done any OHP work. 40's were light for presses but damn did they hurt.
I should add that I was also just kind of experimenting with different ways for me to target the delts, whether it was a different hand placement, elbows bent/straight, etc. It was kinda a learning session. That's probably why there were so many sets of certain exercises, so it wasn't a COMPLETE bust today.
Delts/Arms:
Activation:
Front/Side/Rear Laterals: 20 X 15's
Rope Pushdown: 20 X 70
Rope Hammer Curls: 20 X 70
Seated aside Laterals SS w/ 45lb Plate Front Raises:
15 X 20's/ X 15
12 X 30's/ X 15
10 X 35's/ X 15
12 X 25's/ X 15
Reverse Pec Deck SS w/ Underhand Tri Extensions - V-Bar:
20 X 55/20 X 60
13 X 55 - 1 Red Mini-Band Used/15 X 80
14 X 55 w/ Band/15 X 80
14 X 55 w/ Band/12 X 100
12 X 55w/ Band/12 X 100
Cable Side Laterals SS w/ Machine Preacher Curls:
15 X 20/15 X 55
15 X 20/14 X 70 - Failure
15 X 20/15 X 85 - Rest Pause
15 X 20/14 X 100 - Failure
Rope Pushdown SS w/ Single Arm Smith Shrugs:
13 X 110/10 X 135
12 X 130/10 X 135
10 X 150/10 X 135
Standing Supinated DB Curls SS w/ Face Pulls:
15 X 30's/20 X 60
10 X 40's/20 X 80
8 X 50's/15 X 100
Dips SS w/ Seated Calf Raises:
12 X BW/30 X 1 Plate
15 X BW/30 X 1 Plate
13 X BW/30 X 1 Plate
Standing DB OHP - Drop Set - 40,35,30,25,20,15,10,5:
15/10/10/10/10/12/12/20
Preacher Curl Machine - Drop Set - 100,85,70,55,40,25:
15/9/9/9/11/25
Ok session, I guess. Wasn't really feeling it, so I did a lot more than I normally would to try and help that feeling. Drop sets were good, pump wasn't bad but I wasn't happy with it either.
First session that I haven't hardly done any OHP work. 40's were light for presses but damn did they hurt.
I should add that I was also just kind of experimenting with different ways for me to target the delts, whether it was a different hand placement, elbows bent/straight, etc. It was kinda a learning session. That's probably why there were so many sets of certain exercises, so it wasn't a COMPLETE bust today.
sparks2012
Well-known member
Chest and Back here in a few. Doing some rolling, my lower back/right hip has been tight the past few days as well as my traps and neck. Good thing I've got one of those knobby fckers.
sparks2012
Well-known member
22JUL16
Chest/Back:
Activation:
Lat Pulldown - Wide Grip:
15 X 130
Decline BB Press - Squeeze Pecs Through Entire Movement:
15 X Bar
Rack Pulls SS w/ Flat DB Press - Feet Up:
20 X 135/12 X 60's
12 X 225/10 X 75's
5 X 405/10 X 85's
5 X 405/8 X 100's
5 X 405/7 X 100's
Seated Cable Rows - Close Neutral Grip SS w/ Decline BB Press:
15 X 100/10 X 205
15 X 130/8 X 225
15 X 160/6 (+2 RP) X 225
Bent Over DB Rows - Same As BB Rows, Just Using DB's SS w/ Incline Hex Press - Constant Tension:
20 X 30's/15 X 40's
15 X 40's/12 X 45's
12 X 50's/10 X 50's
Tri-Set:
Cable Oblique Crunches:
20/20 X 70
20/20 X 70
20/20 X 70
Lat Pulldown - Neutral Grip:
15 X 130
15 X 160
10 X 190
Pec Deck:
12 X 100
12 X 100
10 X 100
DB Pullovers SS w/ Rope Cable Crunches:
10 X 50/15 X 150
10 X 50/15 X 150
10 X 50/15 X 150
AWESOME session today. Really surprised with how strong my lifts were...I hadn't eaten anything in like 6 hours by the time I went to the gym. I felt ****in' massive and dense in there today too. Lower back was still feeling weird, like I tweaked something so rack pulls were done carefully, resetting after every rep. Figured I should start doing abs, I can see the line that runs down either side of them. Lol I don't know the anatomically correct term, but in short there's more definition. I'm going to jump down to 2400-2600 cals per day. I can hit my macros very easily in that range, so we'll give it a spin for a week and see how I'm doing. Also made sure to exhale and squeeze super hard on the contraction of each abdominal move.
Chest/Back:
Activation:
Lat Pulldown - Wide Grip:
15 X 130
Decline BB Press - Squeeze Pecs Through Entire Movement:
15 X Bar
Rack Pulls SS w/ Flat DB Press - Feet Up:
20 X 135/12 X 60's
12 X 225/10 X 75's
5 X 405/10 X 85's
5 X 405/8 X 100's
5 X 405/7 X 100's
Seated Cable Rows - Close Neutral Grip SS w/ Decline BB Press:
15 X 100/10 X 205
15 X 130/8 X 225
15 X 160/6 (+2 RP) X 225
Bent Over DB Rows - Same As BB Rows, Just Using DB's SS w/ Incline Hex Press - Constant Tension:
20 X 30's/15 X 40's
15 X 40's/12 X 45's
12 X 50's/10 X 50's
Tri-Set:
Cable Oblique Crunches:
20/20 X 70
20/20 X 70
20/20 X 70
Lat Pulldown - Neutral Grip:
15 X 130
15 X 160
10 X 190
Pec Deck:
12 X 100
12 X 100
10 X 100
DB Pullovers SS w/ Rope Cable Crunches:
10 X 50/15 X 150
10 X 50/15 X 150
10 X 50/15 X 150
AWESOME session today. Really surprised with how strong my lifts were...I hadn't eaten anything in like 6 hours by the time I went to the gym. I felt ****in' massive and dense in there today too. Lower back was still feeling weird, like I tweaked something so rack pulls were done carefully, resetting after every rep. Figured I should start doing abs, I can see the line that runs down either side of them. Lol I don't know the anatomically correct term, but in short there's more definition. I'm going to jump down to 2400-2600 cals per day. I can hit my macros very easily in that range, so we'll give it a spin for a week and see how I'm doing. Also made sure to exhale and squeeze super hard on the contraction of each abdominal move.
BEAST73
Well-known member
Awesome Workout!