I've been on this forum for a while now but never made a log. I've decided to start logging my lifts ITT. I'd be happy to ask any questions here as well.
Today was a rest day. I had a relatively successful cut last spring, and maintained that physique until the end of August/September since then I've been bulking up and running a Legs/Push/Pull routine.
Some physique pics and vids of some old lifts:
355 TnG bench 12/10/12
230 OHP 3/29/13
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11-12-2013, 09:12 PM #1
Kcabo's Log: Strength and Aesthetics.
The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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11-13-2013, 07:36 PM #2
Went into this day relatively exhausted. Popped a caffeine pill before and grinded through it.
Legs A:
Squats:
365x6
365x6
365x5
365x5
Sumo Deadlifts:
405x5
425x4
425x3
DB Lunges:
55x12 Each leg
55x12
55x12
GHR: 1 minute rest
BW+45x12
BW+45x12
BW+45x12
BW+45x12
Seated Calf Raises:
110x15
110x15
110x12
110x12
Standing Calf Machine:
Entire rack: 495x6
495x6
495x6
495x6
Performed calves w/ 1 minute rest as well.
Big BB Bench day tomorrow.Last edited by Kcabo; 11-13-2013 at 08:13 PM.
The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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11-13-2013, 08:28 PM #3
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11-13-2013, 10:22 PM #4
Thanks. I first started working out in 10th grade, but I think we all start out doing stupid workouts/un-optimal training. I wouldn't say I really started getting into working out until I was a freshman in college, so that puts me at 5+ years. Then I joined this forum in Sep 2009 and started researching and getting more and more into proper training. Unfortunately, even a couple of those "serious" years of training I didn't put in as much effort towards squats/DLs as I should have. I used to be able to bench more than I could squat
This is more of just a hobby for me so I plan on staying natty for life. Mirin' join date brah.
Here's a picture of me during the end of my senior year of HS ~ 150lbs (2008). Relatively lean, but small and skinny. Dem Ecto genetics.
The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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11-14-2013, 06:58 PM #5
Push A:
BB Flat Bench:
315x4
315x4
315x4
315x4
BB Incline Bench: Probably should have kept this at 245
255x4
255x4
255x4
255x4
CGBP:
235x6
235x6
235x6
Ez-Bar Overhead Triceps extensions:
90x12
90x12
90x12
Rope Push-downs:
40x12
40x12
Incline DB Flys:
35x12
40x12
45x12Last edited by Kcabo; 11-14-2013 at 07:06 PM.
The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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11-14-2013, 09:00 PM #6
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11-15-2013, 04:03 PM #7
^ Thanks man.
Pull A:
Pull-ups:
BW+45x8
BW+45x8
BWx12
Bwx12
Seated Cable Rows:
175x10
175x8
175x8
175x8
175x8
Chin-ups:
BWx11
BWx10
DB Lateral Raises:
40x10
40x10
40x10
40x10 questionable form on the last couple
DB Curls:
30x12
30x12
30x12
30x12
30x12
Face Pulls:
55x12
55x12
55x12
55x12
Seated Calf Raises:
110x15
110x15
110x13
110x13
Standing Calf Raises:
495x7
495x7
495x6
495x6Last edited by Kcabo; 11-15-2013 at 04:12 PM.
The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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11-16-2013, 06:00 PM #8
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11-16-2013, 08:00 PM #9
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11-17-2013, 01:13 AM #10
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11-17-2013, 06:02 PM #11
Legs B:
Conventional Deadlifts:
455x5
455x5
455x5
455x5
Pause Squats: Second time performing pause squats
275x5
275x5
275x5
Single Leg Leg curl:
55x10
55x10
55x10
Leg Extensions:
Setting#12x12
Setting#12x12
Setting#12x10
Setting#12x10
Seated Calf Raises:
110x15
110x15
110x13
110x12
Standing Calf Raises:
495x7
495x7
495x7
495x6
Comments
Everything felt pretty good. Deadlifts felt pretty easy today besides the last set/rep, rep #5 was a grinder. I'll be pulling 475, and attempting pause squats at 295 next week. I'm hoping this calf training @ ~ 4x a week will pay off with some results.
Good to have you aboard Lucifer!Last edited by Kcabo; 11-17-2013 at 06:11 PM.
The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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11-18-2013, 12:26 PM #12
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11-18-2013, 12:41 PM #13
I'm just doing them on a machine, it doesnt feel too bad on my back. I'm working on the entire rack and hope to progress up to 15 reps soon. Once that occurs ill probably move onto the smith machine for calves. Thanks for the insight though, can't seem to get much calf development.
The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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11-18-2013, 12:57 PM #14
Oh, I see. I thought you did it using a barbell. That's how I do it because I lift at home.
can't seem to get much calf development.
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11-18-2013, 09:35 PM #15
Push B:
Incline DB Press:
120x8
120x6
120x6
120x5
Strict BB OHP:
175x5
175x5
175x5
175x5
Pause Flat Bench
275x4
275x4
275x3 Flew off the chest but got stuck half-way to 2/3rds up
Weighted Dips
Bw+135x7
Bw+135x7
Bw+135x6
Skullcrushers
90x10
90x10
90x8
Cable Crossovers:
Setting 10x12
Setting 10x12
Setting 10x12
Setting 10x12
Comments
Felt pretty good today for being a long long day. Didn't get to the gym until pretty late. I'll be working towards getting 120lb DBs for 4 sets of 8 in the next coming weeks, as well as bumping up the OHP. Pause bench is a new exercise for me that I've been incorporating - I hope to see some translation to my TnG BB press. I was surprised I was still able to press a decent amount of weight after performing incline DB/OHP work. Hopefully that trend continues.
I've tried a lot of things with calves and they don't seem to respond accordingly - may just take years and years of this volume/progression for me to see substantial results. Thanks for the advice I'll keep the MMC in mind, because that has worked for my bench (imaging to push the floor away as opposed to pushing the bar up)Last edited by Kcabo; 11-18-2013 at 09:40 PM.
The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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11-19-2013, 05:42 AM #16
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11-19-2013, 07:18 AM #17
Thanks, I always push for strength gains, long term goal of mine is to bench 4 plates, squat 5 plates, and dead 6 plates at some point.
And yes, my split for the past year+ has been a PPL with alternating lifts each cycle. I find this routine more enjoyable as it gives me a lot of exercises to try and improve on every week and allows for a nice mix of little to higher volume training.The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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11-19-2013, 06:28 PM #18
Pull B:
One arm DB Row:
120x6
120x6
120x6
100x10
Pull-downs:
175x10
175x10
175x8
175x8
Cable Lateral Raises:
30x12
30x12
30x12
30x12
BB Curls:
115x8
115x6
115x6
115x6
75x12
Face Pulls:
70x10
70x10
70x10
70x10
Hammer Curls:
50x8
50x8
50x8
Seated Calf Raises:
110x15
110x15
110x13
110x13
Standing Calf Raises:
495x7
495x7
495x6
495x6
Comments
DB rows were frustrating because my left hand pinky finger was jammed recently and is experiencing pain/loss of grip during this exercise. It made gripping the DB very difficult and I didn't have any straps with me, by the 4th set I decided to back off the weight a bit. I'm hoping it's all good to go by next time, but if not hopefully I remember straps. I have no problems with grip during DLs so that's good - must be the switch grip on DL.Last edited by Kcabo; 11-19-2013 at 06:35 PM. Reason: added comments
The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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11-20-2013, 07:17 AM #19
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11-20-2013, 10:09 AM #20
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11-20-2013, 12:23 PM #21
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11-20-2013, 08:46 PM #22
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11-20-2013, 10:22 PM #23
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11-21-2013, 07:03 PM #24
Legs A:
Squats: Decided to do one less set of squats this week than normal
365x6
365x6
365x5
Sumo Deadlifts:
405x5
405x5
405x5
DB Lunges:
60x10 Each leg
60x10
60x10
GHR:
BW+60x10
BW+60x10
BW+60x10
BW+60x10
Seated Calf Raises:
120x15
120x12
120x12
120x12
Standing Calf Machine:
495x7
495x7
495x7
495x6
Comments
Another squat session where I came into it pretty exhausted unfortunately. Life gets busy and sleep suffers. It wasn't too bad though.The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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11-22-2013, 04:07 PM #25
Push A:
BB Flat Bench:
315x4
315x4
315x4
315x3 Mis-grooved and failed on 4
BB Incline Bench:
245x5
245x5
245x5
245x5
CGBP:
235x6
235x6
Ez-Bar Overhead Triceps extensions:
90x12
90x12
90x12
Rope Push-downs:
40x12
40x12
40x12
Comments
Decided to cut back a set on CGBP today and flys. I'd normally deload this week, but I'm going to hold off until thanksgiving for a half-cycle deload... go back at it for a couple weeks and then take an entire week off during the winter for the holidays. That's the plan for now anyway.The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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11-23-2013, 11:13 AM #26
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11-23-2013, 11:29 AM #27
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11-23-2013, 02:34 PM #28
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11-23-2013, 07:00 PM #29
Pull A:
Pull-ups:
BWx13
BWx13
BWx12
Bwx10
Seated Cable Rows: DIdn't perform this movement today
Chin-ups:
BWx11
BWx11
Lateral Raise Machine:
3 sets of 10
DB Curls:
30x12
30x12
30x12
Rear Delt Fly Machine:
3 sets of 10
No calf work today either
Comments
Relatively easy lift. I scaled back the intensity on this lift a decent amount and dropped a few exercises and switched out a few with IMO less intense exercises, mainly because I normally deload this week and was feeling a bit fatigued today. Gonna squeeze in 3 more workouts and then do a small deload.The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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11-25-2013, 07:38 PM #30
Legs B:
Conventional Deadlifts:
495x3
495x3
495x2
495x2
Pause Squats: Paused this longer than last week instead of upping the weight since I was stuck with the rack without safety bars.
275x5
275x5
275x5
Single Leg Leg curl:
60x10
60x10
60x10
Leg Extensions:
Setting#12x12
Setting#12x12
Setting#12x12
Setting#12x10
Seated Calf Raises:
120x15
120x15
120x12
120x10
Standing Calf Raises:
495x7
495x7
495x6
495x6
Comments
Decided to go heavier than I planned on DLs, and I'm glad I did it felt pretty good to move 5 plates. I kept the weight the same on those pause squats since I was stuck without safety bars. To make it more difficult I paused longer than last week. Pretty solid lift, 2 more intense lifts and then a half-cycle deload.The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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