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Trav's Training, Supps and whatever Injuries i get log.

Decided on chest and tri's after work instead of early morning. Don't think it made much of a difference, except for a busier gym.

Incline db press x 3
Incline flies x 3
Weighted dips x 2
Cable x over drop set x 1
Tri pushdown x 3
Skull crusher x 3
CGBP x 2

By the time I got to the close grip bench my tri's were fried. Good session. I don't mind y3t so far but think having varying rep range in each session works better for me. I will follow the programming through as I could see some great results later in the program.
 
Hit legs last night and it was a crappy session to be honest. The gym up at work doesn't have everything that is needed, and doing it after work the gym is busy....back to morning training.

Leg press x 3
Squats x 3
Front squats x 3
Leg extension x 3
High feet position leg press x 4
SLDL x 4

All meant to be in the 8-10 rep range, but had some failures last night.
 
It has been a couple of days and in that time I have done shoulders

Db press x 2
Side lat raises x 4
Military press x 2
Rear delt flies x 4
Arnold press ss bb shrugs x 3

The shoulders session started well but my strength wasn't really there.

And got some back in this morning and did some calve work to go with it.

V grip pulldown x 3
Db row x 3
Low pulley to neck row x 3
Wide lat pulldown x 3
Straight arm pulldown x 3
Standing calve raises x 5

Both session were in the 8-10 rep range and that concludes week 4 of y3t. Bring on week 5 and 10-12 rep range.
 
Started week 5 this morning, and being Monday and international chest day what else could I do. So this morning was chest and tri's all on the 12-14 rep range. I find I hit my rep range early on, then by the end of tri's I am weak as piss on the CGBP. But the tris are fried by the end.

Incline db press x 3
Incline flies x 3
Weighted dips x 2
Cable cross over x 1 4 drops in drop set
Tri pushdown x 3
Skull crushers x 3
CGBP x 2

I have 1 day left of nitraflex, will give my final thoughts on it. Got a sample of game day today at the gym, so I will give that a go this week as well.
 
So I finished off my nitraflex this morning, and it was probably 2 scoops. As I found out today, 2 scoops is about ½ a scoop to much. Because it is a prop blend I have no idea how much caffeine is in there, but it was to much and it was just under giving me the jitters, although I felt as though I would get them any minute.

The taste is good (pina colada), it mixes great, but I think that's about all that is good with it. No increase in pump, no recognised increase in strength, not that expect a strength increase. No noticeable increase on focus. The label also claims an increase in test, but I didn't notice that either. So to be honest I won't be using this again and only give it 4/5.

Went and did a bit of cardio this morning and dome core work. I sweated my balls off, probably due to the high caffeine and the hot weather (heading for 41c here today)

I also started a bit of a cut and have started tracking my macros, I might throw up a before pic, to note any changes.
 
I was lucky to get a sample of game day, and gave it a shot this morning for my leg workout. Had a bit of a stiff right hip, bit once warmed up it didn't seem to cause any issues. Had to use the smith machine for squats as both the power rack and swiat rack were being used. All work today was on the 12-14 rep range.

Wide stance leg press x 3
Smith machine squats x 3
Front squats x 3
Leg extension x 3
Lying leg curls x 4
High stance leg press x 4
SLDL x 4
Seated calve raises x 4

It all felt pretty good today, I was drenched with sweat by the end, probably due to the heat and the pwo, but I had pretty good focus and good recovery between sets.
 
Shoulders with a bit of cardio and core work thrown in. Rep range today was 12-14 and I am enjoying this rep range.

Db shoulder press x 2
Seated db lat raises x 4
Standing bb press x 2
Rear delt flies x 4
Arnold press ss bb shrugs x 3

Skipping and Ab work with 10min cool down on the bike.
 
Quick update for the last 2 days. Friday morning was back

V bar pulldown x 3
Db row x 3
Low cable to neck pull x 3
Wide lat pulldown x 3
Straight arm pulldown x 3

All in the 12-14 rep range. That is the end of week 5 of y3t. Will start week 6 tomorrow with chest all in the 16-20 rep range.

Today was some tabata skipping 20 SRC skipping 10 sec rest for 6 minutes. Bit of core and calves then on the bike for 20 minutes and that's it, off to work.

I will also be using high volume for the first time tomorrow, see how that goes.
 
Gave high volume from pes a go this morning. Started off with a bit over one scoop and the pump seemed pretty good. This morning was chest and tri's all in the 16-20 rep range.

Incline db press x 2
Incline db flies x 2
Dips x 2
Cable cross over x 1 with three drop sets
Tri pushdown x 2
Skull crusher x 2
ÇGBP x 2
 
Y3t legs this morning, everything in the 16-20 rep range.
Leg press x 2
High box squat x 3
Front squat x 2
Leg extension x 2
Lying leg curl x 3
High leg press x 3
SLDL x 3

Solid session, had a bit over one scoop of blue frost high volume. I added a bot ore water today and the taste was pretty nice, mixes well and helps with pumps.
Might try and hit the gym after work for calves and core.
 
Finished work and hit the gym, tonight was shoulders and are ng for the 16-20 reps range

Db press x 2
Seated side raises x 3
Bb press x 2
Rear delt flies x 2
Arnold press ss bb shrugs x 3

Then I threw in some calves
Leg press calve raises x 4
Standing calve raises x 3

Good session, and nice pump with the high rep work out.
 
Last session for week 6 with reps in the 16-20 rep range. Smashed out back after work.

V bar pulldown x 3
Db row x 3
Low pulley to neck row x 3
Wide lat pulldown x 3
Straight arm pulldown x 3

Will start week 7 of Y3T in a couple of days.
 
OK I'm back on this log now just tracking my training, diet and supps I use. I just finished my PN Test-XT log and had a great run with that product. Now back to basics with protein and creatine, but also have a couple of bottles of myosynergy to try (unsponsored) I have changed up my routine a bit as I am trying to get more volume. I will be hitting everything twice a week with undulating reps. I'll have a hytrophthy working in the 12 reps range. A power day hitting the 6-7 reps range with speed and a strength day aiming for 3-5 reps. This will happen over two week period and just keeps rolling over.
 
Trained this morning, had my myosynergy about 1hr before training. I have been using PS prodigy pre workout. Its OK, nothing spectacular as far as pump and focus and the flavour is a weak watermelon.
This morning was shoulders and tri's all in the 10-12 rep range

Db press 4 x 10-12
Db side raises superset skull crusher 2 x 12
Face pulls superset over head tri extension 2 x 12
Reverse grip tri pushdown 4 x 12
Followed by some core work and skipping.
 
Up on site this week. Hit the gym after work for chest and back speed/explosive type training. Kept it simple and light to keep the workout explosive.

Bb bench 7 x 7
Db row 7 x 7
 
Alright been away from here for awhile, but I'm back! Haven't stopped training, and will start logging again.
 
Woke up had my myosynergy waited(went back to sleep) about an hour had my pwo, which was my first try of conquer (more on this later) and went in for a leg session.
Squats 4x8
SLDL 4x8
Leg extension 3x10
Lying leg curl 3x10
Calve raises 4x15
24inch step up 25kg x 2x8
 
This morning I hit shoulders and tri's. Had my myosynergy and conquer. This is my second day of conquer and after I use it tomorrow I'll give my first impressions of it.

Seated bb press 4x8
Skull crusher 4x8
Cable side raises 3x15
Reverse grip pushdown 3x15
Cable rear delt fly's 2x15
Reverse grip smith CGBP 3x15
Farmers walk 80kg x 50 steps
 
Did my usual morning routine and hit the gym. Today was chest and back.

Bench press x 5
Ss
Db row x 5
Incline smith machine x 3
Ss
Wide lat pulldown x 3
Pec Dec x 1
Ss
Machine row x 1

Okay session, nothing to special.

As I have said previously I am giving conqu3r a try after all the great reviews here on AM. So far I am not that impressed, I don't think it is as good as high volume and I don't feel any increase in pump or endurance. The taste is OK and it mixes okay but has a chalkie texture to it. I'll continue using it and see if it builds up the more I use it.

I am also looking a new routine and thinking full body so I can hit everything up to 3-4 times a week. The idea will be to stimulate, not inhialate the muscle. Any suggestions let me know.
 
Hitting the same muscles 3-4 times a week doesn't give it much grow time. I have seen great progress over the last year doing a muscle group twice a week, however. One heavy pressing day, and then one high-volume pump day.

That's just my opinion though.

What are your overall goals?
 
RegisterJr said:
Hitting the same muscles 3-4 times a week doesn't give it much grow time. I have seen great progress over the last year doing a muscle group twice a week, however. One heavy pressing day, and then one high-volume pump day.

That's just my opinion though.

What are your overall goals?
Click to expand...

Thanks for dropping in and giving some advice. I really can't decide on my goals ATM. I would like to increase strength and size, so what I have been doing is chest and back one day, followed by legs, then shoulders and tri's. I know there is no biceps but I have a injury so I work around that. I would run this over 2 weeks. Eg chest and back A, would be in the 10-12 rep range. The next time I do chest and back B, it is in the 7-9 rep range. Then the next time chest and back C, I do 2 sets at 5 reps, 2 sets at 3 reps and then I go for a 1-2 rep set, then I'll throw in some 8 rep stuff to get the blood moving.

Sorry for the long post, but I need to get a better/proven split and program I guess.

I do like the strength day and the hypertrophy day, I may go back to that.
 
I have some Meadows/Mountain Dog programs, as well as 531 templates if you're interested. Currently I'm doing 531 with Mountain Dog style accessory work. Seems to work great for me.
 
RegisterJr said:
I have some Meadows/Mountain Dog programs, as well as 531 templates if you're interested. Currently I'm doing 531 with Mountain Dog style accessory work. Seems to work great for me.
Click to expand...

Yeah very interested, that would be great, thanks for that.
 
travwj said:
Yeah very interested, that would be great, thanks for that.
Click to expand...

PM me your email address and I'll get them together tomorrow.
 
Couple of updates

Yesterday was legs with squats working up to 1RM followed by Romanian DL also working to 1RM

Hyperextension x 3
Leg press x 3
Seated calve raises x 3
Leg extension x 3

This morning was shoulders and tri's

Bb shoulder press working up to 1RM followed by weighted dips
Cable lat raises ss CGBP 3x8
Face pulls ss oh extension 3x8
Farmers walk x 3

I noticed this week the weights felt a bit heavy and I think it is time for a deload week with some lighter weights and higher reps.
 
Better listen to the body before something bad happens.

I'll get those emails out today.
 
Yeah I have learnt over the years now to listen to my body.

Might do some light cardio in the morning and that will be it.
 
Okay its been a couple of days off of the weights and I will be getting back into it on Monday.

Thanks to Register Jr for all the info, I will be giving 531 a go, and have found an app to use that includes the accessory work.

I will be back tracking my macros and getting my eating back on track.
 
Back on the gum tonight after work and had a reasonable session. I am starting 531, but I have done what you shouldn't do and bastardised it. I didn't think there was enough volume or enough for back.

Tonight was shoulders and I started off light as suggested.

Seated bb press 35*5, 40*5, 45*12
Seated db press 20*10*3, 20*9*1, 17.5*10*1
Wide late pulldown 57*10*3, 67*10*2
Ss
Incline db press 25*10*3, 27.5*10*2
Cable side raises 5*13*2
Ss
Db row 30*10*2

Feeling good, and got a good pump.
 
I was a bit busy in the pit this arvo getting a pump set up for some dewatering, so I missed my protein and oats, this is my pre workout carbs. So I downed my myosynergy and pwo together, had a protein shake and left work for the gym. I could feel the beta alanine kicking in, because if the dose is to high I get itchy skin and a very temporary rash, like 10-15 min.

So today was chest and a little shoulders and some back
Bench press 55*5*1, 65*5*1, 70*13*1
Incline db press 27.5*10*5
Ss
Db row 30*10*4
Arnold press 15*7*1, 12.5*10*4
Ss
V bar lat pulldown 67*10*4

Pretty good night, had a good pump. Enjoying my 531 so far.
 
Nice session.

I took 5 days off myself. I thought I'd be sluggish, but felt good going back in this morning.
 
Had a couple days off as I still had doms in my hamstrings from the SLDL a few days ago.

I'm back home now and at my suburban gym, which is great as I have it all to myself at 0530.

So I had my myosynergy and my conqu3r and went in to train legs.

Squat 5*55*1, 5*62.5*5, 70*10*1
Squat 70*10*4, 70*9*1
Lying leg curls 30*10*1, 35*10*4
Ss
Leg extension 50*10*1, 55*10*1, 60*10*1, 65*10*2
Smith machine calve raises 60*12*2, 70*12*2, 70*10>40*10

Squats are my weakest lift and I think the volume from today's session will leave me sore later on.
 
In this morning for shoulders. I have pretty much made this into to a upper and lower split with the first 2 movements being in the 531 big but boring program, and the rest upper or lower accessories.

Seated bb shoulder press 37.5*3*1, 42.5*3*1, 47.5*11*1
Standing behind head ohp 35*10*5
Ss
Hammer strength wide lat pulldown 60*10*1, 65*10*4
Weighted dips 10*10*5
Cable side raises 20*10*2
Db row 30*10*2
Farmers walk 75*50 steps*3
 
travwj said:
Back on the gum tonight after work and had a reasonable session. I am starting 531, but I have done what you shouldn't do and bastardised it. I didn't think there was enough volume or enough for back.

Tonight was shoulders and I started off light as suggested.

Seated bb press 35*5, 40*5, 45*12
Seated db press 20*10*3, 20*9*1, 17.5*10*1
Wide late pulldown 57*10*3, 67*10*2
Ss
Incline db press 25*10*3, 27.5*10*2
Cable side raises 5*13*2
Ss
Db row 30*10*2

Feeling good, and got a good pump.
Click to expand...

I did this, too! On the light days, I felt like a little bish!!!!
 
I kinda bastardized my 531 for the same reason.

My days are as follows:

1 Chest/hypertrophy shoulders
2 Arms
3 Deadlifts/hypers/GMs
4 Lats
5 OHP/hypertrophy chest
6 Legs

Days off where needed
 
RegisterJr said:
I kinda bastardized my 531 for the same reason.

My days are as follows:

1 Chest/hypertrophy shoulders
2 Arms
3 Deadlifts/hypers/GMs
4 Lats
5 OHP/hypertrophy chest
6 Legs

Days off where needed
Click to expand...

I'm finding now I need a rest day after a upper, lower then rest. But if I feel good I will hit the next session.

Thomas do you find that you double up on shoulders, chest and legs, but back/lats only gets one day. Does your back make improvements as well as the other muscle groups that get trained twice a week?
 
My back has made great progress on 531. I kill it on upper back day, and although not mentioned I either do rows or pulldowns before benching and OHP to help warmup and activate my lats. So technically they get a little work 2 extra days a week. Lotta dudes do pull ups or something
 
I wish I had more hypertrophy time for legs, but they're still growing as is.
 
Gave the gym a miss and went and had a go at paint ball with some mate from work. Was a bit of fun running and hiding behind things so you don't get shot.

It will be legs tomorrow morning, with SLDL being the main move.
 
In nice and early, and my legs are still a little stiff from my last leg session and paint ball yesterday. So it took me a little while to warm up.

SLDL 47.5*3*1, 55*3*1, 62.5*12*1
SLDL 55*10*3, 57.5*10*2
Front squats 40*10*3, 42.5*10*2
Lying leg curl 35*10*2
Ss
Leg extension 65*10*1, 70*10*1
Standing calve raises 80*12*3
Ss
Farmers walk 75*50 steps *1, 80*50 steps*2
Seated calve raises 40*12*2
Skipping rope in between most sets.

Did a bit of foam rolling on my hammies before my workout and will do some more tomorrow morning to try and help with recovery.
 
Up at 0430 had my myosynergy, fed the baby, took my pre workout and went to the gym.

It was busy in the gym this morning, with 4 other people in at the same time, normally its just me.

Bb bench 57.5*3*1, 65*3*1, 72.5*12*1
Bb bench 65*10*2,67.5*10*2, 70*10*1
Ss
Db row 30*10*3, 32.5*10*2
Cable side raises 20*13*3, 30*10*2
Ss
Straight arm pulldown 70*10*3
Incline CGBP 40*12*1, 45*10*1
Skull crusher 25*10*2

Skipping between sets for the first 8 sets.

Tomorrow should be a rest day or cardio and abs, but my legs feel good so it might be squats and legs.
 
Legs feel good after hitting fronts yesterday while they were still tight?

Hit them again. lol

I wish I could get in multiple leg days. I can't decide how to lane the rest of my week to benefit my lifts the most.
 
RegisterJr said:
Legs feel good after hitting fronts yesterday while they were still tight?

Hit them again. lol

I wish I could get in multiple leg days. I can't decide how to lane the rest of my week to benefit my lifts the most.
Click to expand...

My problems with front squats is keeping the bar in place. So I am going to gradually add weight on to it. I think I will do my back squats and the do front squats for the big but boring part of the routine. Try and hit the quads a bit more.
 
travwj said:
My problems with front squats is keeping the bar in place. So I am going to gradually add weight on to it. I think I will do my back squats and the do front squats for the big but boring part of the routine. Try and hit the quads a bit more.
Click to expand...

I can't either. The bar rolls forward to much for me. I think next t-cycle I'll 531 the fronts.
 
No training yesterday as it was my wife's birthday so I did the right thing and made sure she had a good day by distracting the kids and making sure she was happy.

Back out at work today and hit the work gym after work. Tonight was legs focussing on the squat.

Squat 57.5*3*1, 65*3*1, 72.5*12*1
Front squat 45*10*4, 50*10*1
Leg press high wide feet 105*10*1, 110*10*1, 115*10*1
Calve raises 30*12*2, 32.5*12*1, 32.5*15*2

I find it harder at work for hamstring and Glute movement's. I didn't want to do SLDL as I do that instead of deadlifts on deadlift day. Probably should of done kettle bell swings or gluteham raises....ohwell next time.
 
Happy birthday to the wife!

You got quite a bit in tho.
 
Last night was shoulders plus upper body accessories. I felt pretty good going into the gym, but didn't get the reps I was after.

Seated bb ohp 40*5*1, 45*3*1, 50*4*1
Standing ohp 35*10*1, 37.5*10*4
Ss
Wide lat pulldown 62*10*1, 67*10*4
Weighted dips 10*10*5
Cable side raises 7.5*10*2
Db row 30*10*1, 32.5*10*1
Farmers walk 70*50 steps, 70*60 steps *2

And I decided that tonight would be cardio and core. I tweaked my right lower back today so cardio and core work was a better option than doing SLDL's. So a lot of skipping, planking, row machine and cable static holds for my core. All of it was for 30-60 seconds and move on to the next thing.
 
Finished work a little late but still made into the gym. Tonight's lifts started with SLDL.

SLDL 50*5*1, 57.5*3*1, 65*12*1
SLDL 55*10*3, 60*10*2
Front squats 40*10*1, 45*10*4
Glute ham raise 40*10*3
Calve raises 70*12*3

Threw in some skipping to lift the heart rate. Overall not to bad a session.
 
I have adjusted my macros a bit and over the last few weeks I upped my carbs as I was running low carb prior to this. But I found I was quite bloated a lot of the time, so I have dropped my carbs and increased my fat intake, and protein remains the same.

Tonight was bench 531 with upper accessory work.

Bench press 60*5*1, 70*3*1, 77.5*12*1
Bench press 67.5*10*4, 67.5*9*1
Ss
Db row 32.5*10*5
Side cable raises 5*10*1, 7.5*10*1, 5*10*2, 5*12*1
Ss
Cable rope row 21*10*1, 24.5*10*2
CGBP 60*10*1, 60*9*1
Skull crusher 25*10*1, 25*8*1
Farmers walk 70*60 steps*3

Feeling pretty good and pretty happy with how training is going.
 

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Hit legs this morning and changed up some of the accessory work.
Squat 60*5*1, 70*3*1, 77.5*11*1
Smith machine squats feet under shoulder width apart 50*10*5
Ss
Hyper extensions 10*10*4, 12.5*10*1
Single leg extensions 25*10*3
Ss
Single leg curl 15*10*3
Standing calve raises 40*20*3
 
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