LoganBrown's journey to better physique, better health, and better overall life

Finally the weather out here in Oklahoma is starting to stabilize/warm up! I say that but I know dang good and well that it could change over the next hour lol. I feel sooooo much more full of life when the weather is nicer.. Idk why, but on cold cloudy days I feel gloomy and on sunny warm days I feelt motivated and productive. On another note, got back to meditation this morning.. It's safe to say it definitely helps to keep me more relaxed and centered throughout the day. I'm on the go quite a bit so my mind can tend to get hectic; meditation helps that a lot. Glad I'm getting back in the groove of it. Anyway, onto the workout

Pull Power (deload)

Pendlay Row 5x3
115x5x3

Pull-ups 2x6-8
Set 1: BWx8
Set 2: Same

T Bar Rows 2x6-8
Set 1: 45(2)x8
Set 2: Same

Lat Pulldown 1x6-10
Set 1: 120x10

DB Curl 2x6-8
Set 1: 30x8
Set 2: 30x8

Preacher Curl 2x8-10
Set 1: 65x10
Set 2: 65x10

Didn't hit the weight room Friday since my tattoo appointment lasted A LOT longer than I initially expected. I was expecting no more than 1.5 hours, but it ran over 4+ hours. Got to the tattoo shop at roughly 1:30, started at about 3, didn't get out til about 8 after it was all said and done. Hurt like hell, but was definitely worth it. Made it without taking any breaks, but it's safe to say I was all tensed up 90% of the time. Here's a pic

[img]http://oi60.tinypic.com/m9yrmf.jpg[/img]

Close up Image

[img]http://oi58.tinypic.com/23kf11z.jpg[/img]


But anyway, onto yesterday's workout!

Push Power

Incline Bench 10x3
170x9x3
**finally dropped a set.. The weight is starting to feel pretty dang heavy.

Flat DB Press 3x6-8
Set 1: 75x8
Set 2: 80x6 (2 extra with help of spotter)
Set 3: 80x6 (2 extra with help of spotter)

Pec Deck 4x8-10
Set 1: 175x10
Set 2: 175x10
Set 3: 187.5x10
Set 4: 200x8

Overhead Press 5x5-7
Set 1: 95x7
Set 2: 95x7
Set 3: 105x6
Set 4: 105x6
Set 5: 95x7
***these suffered due to me hitting failure on both incline and flat DB.. Next workout I plan on saving a bit more energy on flat DB press

Lateral Raises 3x8-10
Set 1: 30x10
Set 2: 30x10
Set 3: 35x10

DB Skullcrushers 5x8-10
Set 1: 25x10
Set 2: 25x10
Set 3: 30x10
Set 4: 30x8
Set 5: 30x8

All in all, this definitely was not one of my best workouts. Could be for a number of reasons, but I'll attribute it to having a fresh tattoo and bad nights sleep beforehand. All I can do is make up for it next workout.

Time to update the past few days, the weather has been so nice out here that I've spent more time out than in other than in! Didn't get the chance to lift Sunday.. Headed to my grandparents that day and split wood all afternoon for them from probably 2:30-6 (which is a core workout in itself). They live 2.5 hours away so with a 5 hour round trip it was hard to fit a workout in there. Yesterday the weather wasn't actually that great, it rained all day and kept an overall pretty gloomy atmosphere.. Didn't feel to motivated to lift yesterday morning but I hit it anyway and it was a pretty good workout. Today's workout though... It was a killer. I've been running this program for 7 weeks now and it started pretty easy, but now its starting to kick my @$$. Especially the heavy power days. My lifts have improved like crazy, but my strength is starting to slow down now and my 10 sets of 3 on incline bench press and squats are starting to become true grinder sets. Rows are still progressing at a good rate. But anyways, onto the workouts..

Pull Hypertrophy

Pendlay Row 5x5 with 65-70% of 3RM

135x5x5

Cable Rows 3x12-15
Set 1: 120x15
Set 2: 130x15
Set 3: 140x12

Lat Pulldowns 3x12-15
Set 1: 120x15
Set 2: 120x15
Set 3: 140x12

Rear Delt Row 3x8-12
Set 1: 25x12
Set 2: 25x12
Set 3: 25x12

Close Grip Pulldown 3x15-20
Set 1: 110x20
Set 2: 120x20
Set 3: 120x17

Shrugs 3x12-20
Set 1: 145x20
Set 2: 145x20
Set 3: 145x20

*** I could go heavier, but I'm more focused on squeezing and contracting the muscle on this exercise.. Getting a really good MMC going.

Barbell Curls 4x12-15
Set 1: 45x15
Set 2: 55x15
Set 3: 55x13
Set 4: 60x12

Cable Concentration Curls 4x12-20
Set 1: 20x20
Set 2: 20x20
Set 3: 20x20
Set 4: 20x20

Like I said in the above post.. Today's lower power workout was a killer. I almost thought I wouldn't finish.

Squats 10x3

280x10x3

***While I did get all 10 sets... I was struggling on the first set. Every. Single. Set. was a grinder. From the first rep onwards, I was struggling to move the weight. I'm still shocked I got all the required sets. It goes to show that we can be a lot stronger than we think.

Leg Press 3x6-8
Set 1: 700x8
Set 2: 750x6
Set 3: 750x8

Leg Extension 3x8-10
Set 1: 190x10
Set 2: 205x8
Set 3: 220x8

GHR 3x8-10
Set 1: BW + 35x10
Set 2: Same
Set 3: Same

***I should have moved up, but I was strapped for time since the squats took well over an hour and I had class.

Barbell Calf Raise (Pause at top for 4 seconds, lower over 3 seconds) 3x6-10
Set 1: 225x10
Set 2: 235x10
Set 3: 235x10
Set 4: 235x10


After today's workout, I was completely and utterly shot. I could have slept the rest of the day. Funny part was that it wasn't even 8 A.M yet lol. It's been a long time since I've felt that sense of exhaustion. I just felt like I was in a fog all day and like I couldn't think straight or could have fallen asleep at any time during my classes (I actually did at one point, but caught myself). But I want that 300lbs squat for 10 sets of 3 and I'm closing in on it.. Just gotta push a little farther.. But in the end, I can whine all day or I can nut up and shut up. I choose the latter!

Good day today. Weather is awesome again, it's my day off, had a great workout, and did some fishin for the first time this spring. Caught a couple crappie but nothing more.. I just enjoyed being out on the water though. So far my weight has been holding steady despite calories being increased quite a bit. I'm weighing the same right now eating 2175 calories a day as I was when eating 1740 calories. The main difference now is I'm a hell of a lot fuller and my workouts a lot better. 2175 is what most bodybuilders eat on their last leg of prep, but hey it's higher than last week so I ain't complaining. Lol anyways onto the workout

Push Hypertrophy

Flat Bench 5x5 with 65-70% of 3RM
135x5x5

Incline DB Press 4x8-12
Set 1: 55x15
Set 2: 60x15
Set 3: 65x12
Set 4: 65x12

DB Upright Row 4x8-12
Set 1: 50x12
Set 2: 55x12
Set 3: 60x10
Set 4: 65x8

HS chest press 4x12-15
Set 1: 45 one each sidex15
***Did this for the rest of the sets.. For some reason I struggle moving past this point

Cable Lateral Raise 2x12-20
Set 1: 30x20
Set 2: 30x20

Cable Crossover (2 sets high, 2 sets low) 4x12-20
Set 1: 60x20
Set 2: 60x20
Set 2: 40x18
Set 4: 40x15

Tricep Pressdown 4x12-15
Set 1: 120x15
Set 2: 130x15
Set 3: 130x15
Set 4: 150x9 (dropped to 120 and got 4 more)

Overhead Tricep Extension 3x10-12
Set 1: 100x12
Set 2: 100x12
Set 3: 100x10

DB Skullcrusher 3x12-15
Set 1: 20x15
Set 2: 20x15
Set 3: 20x13

Haven't been able to log the last few days, been taking care of business outside my fitness life for once. Lol I'm sure we all know how that is.. Get too involved in our training/diet that we lose sight of other important things. Still learning balance, good thing I'm young. On another note.. It's crazy how much your mental state and outside factors can affect your workouts. For the most part, I'm usually able to power through all my workouts despite outside factors. 4 hours sleep? No biggie, Im usually fine after a pot of coffee. Class/work was rough? Just another reason to smash the weights even harder. That just wasn't the case Friday.. I wasn't mentally 100% there and my leg workout suffered pretty bad. Had family coming in and was strapped for time so I tried to rush it.. All this did was get me flustered and messed with my mindset. I usually like to reserve 1.5-2 hours for my leg workout but yesterday I had 1 hour to finish it up. Frustrating for sure, but I still enjoyed the time with family so it was all worth it. Onto these last few workouts..

Pull Power
Pendlay Rows 10x3

175x10x3

***eeeeaaaassssyyyy. Talked to Corbin about my pull workouts and I am actually going to start incorporating deadlifts into the routine. I've been considering doing some powerlifting when I get stronger.

Weighted Pullups 3x6-8
Set 1: BW + 25x8
Set 2: BW + 25x8
Set 3: BW + 25x7

T Bar Rows 4x6-8
Set 1: 45(3)+5x8
Sets 2-4 were the same.

Lat Pulldown 2x6-10
Set 1: 140x9
Set 2: 150x7

Dumbbell Curl 3x6-8
Set 1: 35x8
Set 2: 40x8
Set 3: 45x6

Preacher Curl 3x8-10
Set 1: 65x10
Set 2: 75x10
Set 3: 80x8

Legs Hypertrophy (didn't get to finish.. didn't move the weight I wanted.. Gotta come back stronger)
Squats 5x5 with 65-70% of 3RM

225x5x5

Front Squats 4x12-15
Set 1: 155x15
Set 2: 175x12
Set 3: 185x10
Set 4: 185x9

*** Had to leave at this point to go see family

Now onto today's workout which was wayyyy better.

Push Power

Incline Bench Press 10x3
175x9x3

Once again couldn't complete all sets. Corbin has me upping the weight 5lbs every workout regardless of missed sets. I up the weight by 5 lbs every power day until I can't complete even 1 set of 3.

Flat DB Press 3x6-8
Set 1: 75x8
Set 2: 80x8
Set 3: 85x5 (tried to get the 6th but failed)

OHP 5x5-7
Set 1: 95x7
Set 2: 105x7
Set 3: 115x7
Set 4: 115x6
Set 5: 125x5

Pec Deck 4x8-10
Set 1: 175x10
Set 2: 175x10
Set 2: 187.5x10
Set 4: 200x10

DB Lateral Raises 3x8-10
Set 1: 30x10
Set 2: 30x10
Set 3: 35x9

DB Skullcrushers 5x8-10
Set 1: 25x10
Set 2: 25x10
Set 3: 30x10
Set 4: 30x10
Set 5: 30x9

Time to get on that postin' grind. I know I've been MIA these past couple weeks, but now I'm back. Spring break rolled around and I went to Colorado then the week after was exam city.. Had 5 exams over the course of 6 days. Luckily made A's on 3 and B's on the 2 others. Not happy with those results because I was hoping for all A's, but that is just the perfectionist coming out in me. Most would be happy with those grades, but I know I'm capable of more. Just gotta study harder next time.

Over spring break, I wasn't able to hit the gym due to being in Durango and getting a flat tire.. Lol ended up using almost all my money having to buy a new tire since this issue wasn't fixable. While I was there, I actually went on an 8 mile hike in the mountains which was awesome. It completely wore me out though; it's crazy what that high altitude can do. Also while I was there I ended up losing 4lbs somehow even though I didn't deviate from my macros. I went over one day (the day I hiked), but other than that they were the same. I'm not sure what the issue was, but the weight is starting to normalize now 2 weeks later. I'm back to 163-165. I'll just log my workouts from this past week's cycle since logging every past workout seems a bit pointless.

Push Power

Incline Bench
185x1x3

***Hit that dreaded plateau... Dropping the weight to 155 and working back up with the normal 10x3.

Flat DB Press 3x6-8
Set 1: 75x8
Set 2: 80x7
Set 3: 85x6

OHP 5x5-7
Set 1: 95x7
Set 2: 105x7
Set 3: 115x7
Set 4: 120x5
Set 5: 120x5

***These always seem to be really hit or miss. Some days, I'm strong as hell. Others are subpar.

Pec Deck 4x8-10
Set 1: 150x10
Set 2: 150x10
Set 3: 175x10
Set 4: 187.5x10

Lateral Raises 3x10-12
Set 1: 25x12
Set 2: 30x12
Set 3: 35x11

DB Skullcrusher 5x8-10
Set 1: 25x10
Set 2: 25x10
Set 3: 25x10
Set 4: 30x9
Set 5: 30x8

Pull Hypertrophy

Barbell Rows 5x5 w/65-70% of 3RM

135x5x5

Cable Rows 3x10-15
Set 1: 120x15
Set 2: 130x15
Set 3: 130x14
Set 4: 140x11

Lat Pulldowns 3x10-15
Set 1: 120x15
Set 2: 130x15
Set 3: 130x13
Set 4: 140x10

Rear Delt DB Row 3x8-12
Set 1: 25x12
Set 2: 25x12
Set 3: 25x12

***Do any of you guys that do these go heavy?

Close Grip Pulldown 3x15-20
Set 1: 120x20
Set 2: 120x19
Set 3: 130x15

DB Shrugs 3x15-20
Set 1: 75x20
Set 2: 75x20
Set 3: 75x20

Barbell Curl 4x12-15
Set 1: Bar x15
Set 2: 55x15
Set 3: 55x14
Set 4: 65x12

Single handed Cable Curl 4x15-30
Set 1: 20x20
Set 2: 20x20
Set 3: 30x16
Set 4: 30x15

Lower Power

Squat 10x3
295x5x3

***Definitely closing in on a plateau here.. I'm happy with the progress I made though. Started back in late January at 220, now I'm here at 295 and still moving forward.

Leg Press 3x6-8
Set 1: 700x8
Set 2: 720x8
Set 3: 750x6

Leg Extension 3x8-10
Set 1: 190x10
Set 2: 210x10
Set 3: 210x10

GHR 3x8-10
Set 1: BW + 45x10
Sets 2 and 3 were the same

Hip Adductor and Abductor 2x10-12
Both sets done with 115x12

Barbell Calf Raise (Pause at top for 3 seconds) 4x6-10
Set 1: 225x10
Set 2: 235x10
Set 3: 235x10
Set 4: 245x10


***Will post the rest of the updates later on today.. Time to head to class.

Push Hypertrophy


Flat Bench Press 5x5 w/ 65-70% of 3RM

135x5x5

Incline DB Press 4x12-15
Set 1: 65x15
Set 2: 65x15
Set 3: 65x13
Set 4: 70x10

DB Upright Row 4x8-12
Set 1: 55x12
Set 2: 60x12
Set 3: 60x12
Set 4: 65x10

HS Chest Press 4x12-15
Set 1: 45 on each side x15
Rest of the sets were the same

Cable Lateral Raises 2x12-20
Set 1: 20x20
Set 2: 30x14

Cable Crossovers 4x12-20
Set 1: 60x20
Set 2: 60x20
Set 3: 40x20
Set 4: 40x19

Straight Bar Pressdown 4x10-15
Set 1: 120x15
Set 2: 130x15
Set 3: 130x15
Set 4: 140x12

DB OH Extension 3x10-15
Set 1: 55x15
Set 2: 60x14
Set 3: 60x14

DB Skullcrushers 3x12-15
Set 1: 20x15
Set 2: 20x15
Set 3: 25x12

Pull Power

Pendlay Rows 10x3

190x10x3

Weighted Pullups 4x6-8
Set 1: BW + 25x8
Set 2: Same
Set 3: Same
Set 4: BW + 35x6

T-Bar Rows 4x6-8
Set 1: 45(3)+10x8
Sets 2-4 were the same

Lat Pulldowns 2x6-10
Set 1: 140x10
Set 2: 150x10

DB Curls 3x6-8
Set 1: 35x8
Set 2: 35x8
Set 3: 40x7

Preacher Curls 3x8-10
Set 1: 65x10
Set 2: 75x10
Set 3: 80x9

Legs Hypertrophy

Squat 5x5 w/ 65-70% of 3RM (lightened the load to focus more on explosive concentric)

185x5x5

Front Squat 4x12-15
Set 1: 155x15
Set 2: 165x15
Set 3: 185x14
Set 4: 195x12

Hack Squat 3x15-20
Set 1: 145x20
Set 2: 150x20
Set 3: 155x18

Leg Extensions 4x12-30
Set 1: 100x20
Set 2: 100x18
Set 3: 85x20
Set 4: 85x19


***Quads were fried at this point; it was my first leg hypertrophy workout in a couple weeks.

Lying Leg Curl 2x12-15
Set 1: 84x15
Set 2: 96x20

Straight Legged DB Deadlift 2x15-30
Set 1: 80x20
Set 2: 80x20

***Finally got some straps so I could hit my hams better without grip giving out

On a side note.. I'm thinking of giving bodybuilding a shot my next contest season in 2017. I want to hit the stage SEVERAL times in 2017 to really start expanding my name.. I'm thinking 5 shows minimum if Corbin will allow it. What I currently have in mind is Men's Physique for my first 3-4 shows before I hit BBing condition.. The Tulsa NANBF Pro Qualifier in June for Men's Physique, NANBF Pro Qualifier also in June in Northwest Arkansas, The St. Louis Pro Qualifier in July, A local level OCB show in Tennessee in late July, The NPC Showdown of Champions in Oklahoma in mid August, The OKC Classic in late August which should be a pro qualifier in 2017, and finally 2 more pro qualifiers in September. One in Kansas, the other in Missouri.

These are the main shows I have in sight for 2017.. I'm wanting to do physique in the Tulsa, Northwest Arkansas, St. Louis, and Tennessee shows when my condition is a bit softer. Then move to BBing for the OKC Classic, The Kansas show, and the Missouri show when my condition should be sharpening up.

I know it's expensive as hell, which is why I've already got a savings account for it and I'm saving up for it.. Paying my dues. Grinding day in and day out. Working towards my goals one step at a time.. May take 2 years, may take 20.. Either way I'm still not letting up on the gas.

Lower Power today. I was actually supposed to do this workout yesterday, but I've had a rough past couple nights at work (staying til 1 A.M or later closing.. Then having to be up at 5:30 the same morning to get ready for class and returning to work the same evening to repeat the process lol. This happened 3 days this week.) that affected me pretty bad. I tried squatting yesterday and 225 felt like absolute hell, so I knew it'd be better to hold off til today. Felt much better today since I got my full 8 hours and it was my first time getting up to 300 lbs on high bar back squat, so that felt awesome. A couple years ago I low bar squatted 405, but I feel my lower back was taking too much of a toll from low bar squatting twice a week; that and the fact that I feel high bar develops the quads better and allows for a greater range of motion. I miss moving 350+ lbs on low bar squats, but since throwing my ego aside and switching to high bar I've noticed much better quad development. Overall, high bar seems to be superior in terms of bodybuilding, especially ATG high bar squats. Anyway, onto the workout.

Squat 10x3

300x3x3

***Going according to plan.. Next workout the goal will be 305x2x3, then 310x1x3. After that, recalculate training max. I almost went for another set, but my form was starting to break down on my 3rd set, so I chose to sit it out rather than risk injury. I'd rather wait take it slow and do the sets with proper form.

Leg Press 3x6-8
Set 1: 700x8
Set 2: 740x8
Set 3: 760x7

Leg Extension 3x8-10
Set 1: 190x10
Set 2: 160x10
Set 3: 160x10

***Once again, I was kind of ego lifting the 190. Decided to drop the weight and lift properly.

GHR 3x8-10
Set 1: BW + 45x10
Set 2: Same
Set 3: BW + 55x8

Hip Abductor 2x10-12
Set 1: 120x12
Set 2: 120x12

Hip Adductor 2x10-12
Set 1: 120x10
Set 2: 120x10

Barbell Calf Raise 4x6-10 (Pause at top for 3 seconds)
Set 1: 225x10
Set 2: 245x10
Set 3: 255x10
Set 4: 260x10

Notes: Got enrolled into my summer courses today, so I'm pretty excited about that! I know most would dread doing summer classes, but for me I know it's helping me move one step closer to my goals so I'm excited about that. I'll have a couple weeks break following my final for this semester then my summer semester, so I'll have a chance to kind of recharge. One more Gen-Ed class and I start my core classes in business administration, entrepreneurship option. Feeling pretty good.

I mentioned giving bodybuilding a shot my next season and have decided that I'm definitely going to. My posing needs TONS of work, but I've got a couple years so plenty of time. In the mean time, I feel like my BDB will be a strong pose for me when I add more mass. Can anyone give me a few pointers on hitting this pose better? This was taken yesterday morning.

[img]http://imagecdn.bodybuilding.com/img/user_images/growable/2015/04/03/55374722/gallerypic/pZdyzaukwMegPGCSNOlomjtKeHZWpGYGtCFS-610xh.jpg[/img]

Hope everyone had an AWESOME Easter! I definitely did. Spent it with family and we had some great food, easter egg hunt, egg toss, and just enjoyed being in each other's company. I used to dislike family events sooooo much because it interrupted with my video gaming time.. But now that I've experienced a bit more of what life has to offer such as work, school, and other things, I've learned that it's times like these that are so special and shouldn't be taken for granted. I'm getting to watch my niece grow up, my younger cousins starting junior high and high school, see my grandparents who had a huge hand in raising me, and just genuinely enjoy the time with everyone else I call family.

I've been 100% strict with my diet as of late, but today I loosened up a bit and allowed myself to indulge a tad. Nothing extreme by any means. I just had some of this amazing recipe my grandma makes called Heavenly Hash, a few pieces of fried crappie, and a small slice of cake. I made sure to save the majority of my calories and macros for this afternoon so I could have a bit more room to fit this all in. I eyeballed everything and kept myself in check; it may be the off-season, but that is no excuse to just all out binge until you are so stuffed you cant move. My Macros for the day were off, but I hit my protein mark and didn't go overboard at all. If it were prep season, then yes I wouldn't allow myself a cheat. But I'm 3 months deep into my reverse diet/off-season and my weight is actually lower than when I started so like I said, I allowed a small indulgence just to loosen the chains a bit. Tomorrow is back on track for sure.

Today's workout was pull power.

Barbell Row 10x3
195x8x3

***I went to a different gym than normal due to mine being closed. The weights here felt heavier.. Hence me not hitting all the sets. I didn't want to keep going with improper form and risk injury, so I called it good at set 8, where my form really started deteriorating.

Weighted Pull-ups 4x6-8
Set 1: BW + 25x8
Set 2: Same
Set 3: BW + 25x7
Set 4: BW + 25x6

This gym didn't actually have a place for T-bar Rows.. So I just did cable rows in place of them. 4x6-8
Set 1: 140x8
Set 2: 150x8
Set 3: 150x7
Set 4: 150x7

Lat Pulldown 2x6-10
Set 1: 140x10
Set 2: 150x8

DB Curl 3x6-8
Set 1: 35x8
Set 2: 35x8
Set 3: 40x7

Preacher Curl 3x8-10
Set 1: 60x10
Set 2: Same
Set 3: 60x8

*** This gym had a different variation of the preacher curl. Elbows sat wayyyyy higher, so it was a bit awkward feeling.

Overall, this workout definitely could have been better. It wasn't "bad", just wasn't up to my standards. Good thing lower hypertrophy is tomorrow to make up for it ;)

Time to update these past couple workouts. I had an INSANELY good lower hypertrophy workout yesterday. My guess would be from the Easter Sunday meal the day before :D couple that with the fact that I've been getting actual sleep these past couple nights and it made for my best lower hypertrophy in a long time! I say actual sleep because with work school and lifting, it was rare for me to get any more than 4-5 hours per night. And that was a crazy, restless 4-5 hours where I'd wake up 3-4 times. That's how the majority of this semester has been, but I finally decided to start allowing myself more sleep. I talked to the manager at work and stopped being the closing server so now I can get to bed at a reasonable hour and get my full 7-8 hours. I'm one of those guys who hates sleep because it takes up a third of the day, but it is definitely needed and makes a huge difference. I feel better, happier, stronger, smarter, better focus, able to work more efficiently, etc. Today's workout was really solid as well, but yesterday's was by far one of my best. Here they are:

Lower Hypertrophy

Squat 5x5 with 65-70% of 3RM.

205x5x5 (explosive)

***Really placing an emphasis on breathing in deep and tightening my core like Layne Norton recommends. Makes a crazy difference.

Front Squat 4x12-15
Set 1: 155x15
Set 2: 175x15
Set 3: 185x15
Set 4: 205x11 (would've failed if I went for one more.. I decided to get creative so I immediately jumped into back squat after getting the 11 front squat reps and finished out the last 4 like that. Pretty much front squat/back squat superset)

Hack Squat 3x15-20
Set 1: 145x20
Set 2: 145x20
Set 3: 145x20

Leg Extension 4x12-20
Set 1: 100x20
Set 2: 100x20
Set 3: 100x17
Set 4: 100x15

Lying Leg Curl 2x12-15
Set 1: 96x15
Set 2: Same

DB Straight Legged Deadlift 3x15-20
Set 1: 80x20
Set 2: 85x18
Set 3: 85x18

***Had to cut the workout short to get to work. Hit calves with push the next day.

Push Power

Incline Bench 10x3 (Stalled out at 180 so dropped the weight by 25 lbs to start building back up. Did 155 previously, 160 today.)

160x10x3

***Cut straight through these sets like a hot knife through butter.

Flat DB Press 3x6-8
Set 1: 80x8
Set 2: 80x8
Set 3: 80x8

Barbell OHP 5x5-7
Set 1: 95x7
Set 2: 105x7
Set 3: 115x7
Set 4: 115x7
Set 5: 115x5

Pec Deck (Really focusing more on contraction rather than weight from here on out.) 4x8-10
Set 1: 145x10
Set 2: 160x10
Set 3: 175x10
Set 4: 175x10

DB Lateral Raise 3x10-12
35x12 (all 3 sets)

DB Skullcrusher 5x8-10
Set 1: 25x10
Set 2: 25x10
Set 3: 25x10
Set 4: 25x9
Set 5: 25x8

Today was pull hypertrophy, and once again it was a great workout. This sleep thing really helps out a lot ;)

Pendlay Row 5x5 w/ 65-70% of my 3RM

135x5x5

***I'm starting to feel like I'm actually getting the neural patterns of all the compound movements down.. Before, I used whatever form got the weight up. But since working with Corbin, I've focused on really hammering into that MMC and working both right and left muscles equally. Rows, squats, bench, deadlifts, and the compounds are starting to feel like second nature.

Was supposed to do cable rows, but the machine was broken so replaced with close grip t-bar rows 3x12-15
Set 1: 45(2) + 25x15
Sets 2 & 3 were the same.

Lat Pulldown 3x12-15
Set 1: 120x15
Set 2: 120x15
Set 3: 120x15

Rear Delt DB Row 3x8-12
Set 1: 20x12
Set 2: 20x12
Set 3: 20x12

Close Grip Lat Pulldown 3x15-20
Set 1: 110x20
Sets 2 & 3 were the same

Shrugs 3x15-20
Set 1: 135x20
Set 2: 135x20
Set 3: 135x20

***Focusing more on contraction with these. Most guys I see going really heavy are humping the weight more than anything..

Barbell Curls 4x12-15
Set 1: 45x15
Set 2: 55x15
Set 3: 55x15
Set 4: 65x12

DB Curl 4x15-30
Set 1: 20x20
Set 2: Same
Set 3: Same
Set 4: 25x18

Notes: Literally not one minute after I finished my workout, the power at the gym went out. We had an insane 10 minute thunderstorm that put out the entire town's power. They had to ask everyone to temporarily leave, so I lucked out. On another note.. If you're reading this Chef Bob, I ran across your YT channel and saw your video on the chocolate chip cookie dough bread pudding.. It's absolutely AMAZING. I've been eating it nonstop here lately, mainly for breakfast. I'll cook it that night, refrigerate it, then eat it the next morning before class. You got yourself another subscriber here.

Just one more quick addition... I've been feeling insanely motivated here lately. My guess would be that since I'm about 2.5 months deep into the gaining season/reverse diet, my body is starting to come back to life. I was on low calories for way too long and I think it took its toll on me. This past month is my first time being above 2100 calories since January 2014. Hiring Corbin as a coach was probably the smartest decision I've made. People in the gym are telling me left and right how much better I'm looking, my workouts are going AWESOME, I feel better psychologically, everything is improving with this off-season so far.

I know we all go through high times and low times, but here lately I've been feeling much more motivated and just killing it at everything. I've always had a motivated mind per se, but my actions never followed. I would talk about the gym, diet, being perfect etc.. But would come home and toss all that aside. I would think I was training hard, but never focused on progressive overload. I just went through the motions at the gym. I'd get frustrated at things in my routine not working, so I'd just change routines thinking that would help. I would think I was dieting right, but all I ever did was spin my wheels. Dreamer Bulk, Fail Cut, rinse and repeat. I pretty much stayed skinny fat from 2011-2015 (I still consider myself skinny fat, but for the first time I feel that I'm breaking out of it.) I can't believe I even let myself step on stage looking like I did. I was a young Jeff Seid wannabe who just wanted to be cool by stepping on stage, but now I'm starting to fall in love with the process. Like I said before, I've always had a motivated mind but never acted on it. But in 2015, I've been a whole different person. I've been lifting right, tracking every single macro, and letting everything else fall into place. I can't wait to see how far this off-season is going to take me. Not only in the gym, but in every other area of life. In school, I'm taking 18 hours and making 4 A's and 2 high B's this semester. I'm head server at Pizza Hut. To top it all off, I feel like I've broken my shy spell. I swear I'm not trying to brag on myself lol, but I'm still feeling pretty accomplished overall. My favorite song lyric is "Everyone's the Kid that no one cares about, you just gotta keep screamin' til they hear you out." That's going to be how the rest of this off-season goes. Right now, nobody knows who I am or really cares for that matter. But I'm going to keep busting it this off-season so next contest season I can't be ignored!

Kind of went MIA there for a little bit, a lot of good and bad has happened over the past couple weeks. Life side-tracked me for a bit but now I'm back on the ball. I had family from Tennessee in to visit since my Uncle is currently fishing on the FLW pro tour and their most recent tournament is really close to my hometown. They stayed with us for a week and it was an awesome time; my uncle didn't get the placing he wanted but that happens to everyone. He was still top 30 out of over 200 fishermen. Better yet, I got to spend some quality time with him fishing on a nice Sunday morning. Here are some pics real quick

[img]https://scontent-ord.xx.fbcdn.net/hphotos-xpa1/v/t1.0-9/11119654_10204050439233856_7402695069298510175_n.jpg?oh=1a6d96afa55ebe5efff2eb03a4151d91&oe=55D83C5D[/img]

[img]https://scontent-ord.xx.fbcdn.net/hphotos-xtf1/v/t1.0-9/10421290_10204033149601626_8572482316523057854_n.jpg?oh=7dd762c6e80453702e14b7648259573b&oe=55DEF3F3[/img]

During their stay however, something tragic ended up happening. A man who was like a father to me ended up passing away abruptly while at home.. He was an old coach for me. Coached me in baseball, football, and most of all swimming.. We go back to coach pitch days; I couldn't have been any older than 7-8 years old. He was the reason I became a state finalist on our swim team. I'd get up and work with him at 5 in the morning then go to swim practice again after school. He was one of my biggest supporters after I lost my own father all the way through me graduating high school. I've never considered myself close to that many people, but those that I'm close to.. I'd die for. He was a small town man like myself and many others around here; he loved hunting and fishing, he was in church every Sunday, drove a beat up old Ford truck, and wore a dirty old ball cap. There is a special bond you make with people in a small town that can't be explained unless you truly experience it; that's what we had. It's still sitting heavy on my heart, but I still hit the weight room, went to classes, went to work, and hit my macros. It's okay to be hurting, but letting the hurt consume you is a different story. I carried on after losing my dad; carried on after losing my grandpa; carried on after losing my great uncle Harvey.. That's what I'm doing here. Trucking on forward and making them all proud.

A week after this, we had a scare with my grandma who was running a fever of 105.2 and ached everywhere. I don't want to go into too much detail here but now she is doing fine.. Just to have a former coach pass and then have a scare with your grandma, it tends to throw a wrench in your daily life. It makes you look around and be truly thankful for the moment you're in; being alive, well, young, and in good health. Things I take for granted. Every day should be treasured and enjoyed. But anyway, I'm gonna start my log back up with yesterday and today's workout.

Lower Power:

Squats 10x3

280x10x3 (beltless on all sets; all time beltless high bar PR)
*** My squat did end up stalling out at 315 exactly. I still hit the weight, but only for one set. Dropped the weight back down to 270 to resume training.

Leg Press 3x6-8
Set 1: 690x8
Set 2: 740x8
Set 3: 750x8

Leg Extension 4x8-12
Set 1: 160x12
Set 2: 175x12
Set 3: 190x12
Set 4: 205x10

***After I got off the machine, the knee that I had surgery on a few years back had a very dull pain that still hurts today.. Praying that it's nothing more than just a bit of inflammation.

GHR 3x8-10
***As stated before, knee felt tweaked so I tried a weightless set and it hurt. Decided to call it a day here and not risk further injury. Still hit some seated calf raises though.

Push Hypertrophy

Incline Bench Press 5x5 w/ 65-70% of 3RM

125x5x5

Flat DB Press 4x12-15
Set 1: 60x15
Set 2: 60x15
Set 3: 65x15
Set 4: 65x13

Upright Row w/ Barbell 4x8-12
Set 1: 95x12
Set 2: 105x12
Set 3: 110x12
Set 4: 115x12

HS Decline Press 4x12-15
Set 1: 45+25 on each side x15
Set 2: Same
Set 3: 45+25+5 on each side x15
Set 4: Same

Cable Lateral Raises 2x12-20
Set 1: 30x20
Set 2: 30x20

Cable Crossovers 4x12-20 (2 sets high, 2 sets low)
Set 1 (High): 60x20
Set 2 (High): 60x20
Set 3 (Low): 40x17
Set 4 (Low): 40x16

Tricep Pressdown 4x10-15
Set 1: 130x15
Set 2: 130x15
Set 3: 140x14
Set 4: 140x12

Overhead Tricep Extension on Cable 3x10-12
Set 1: 100x12
Set 2: 110x12
Set 3: 110x11

DB Skullcrusher 3x12-15
Set 1: 20x12
Set 2: 20x12
Set 3: 20x12

This morning's workout was definitely not an easy one. I woke up to the news that a very close friend of mine was killed in a drunk driving accident and another close friend is seriously injured and in ICU. She was barely 20 years old; still had a long, long life ahead of her. To hear that she was killed in a way that could have so easily been avoided.. I still just feel so numb about it all. Don't drink and drive, stay home, stay wherever you are. Just don't get behind the wheel. It could be the difference in someone living or not.

Pull Power

Barbell Bent over Row 10x3

210x6x3

***finally starting to stall.

Weighted Pullups 4x6-8
Set 1: BW + 25x8
Set 2: Same
Set 3: Same
Set 4: BW + 25x6

T-Bar Rows 4x6-8
Set 1: 45(3)+25x8
Set 2: Same
Set 3: 45(3)+25x7
Set 4: 45(3)+25x6

Lat Pulldown 2x6-10
Set 1: 150x9
Set 2: 150x7

DB Curls 3x6-8
Set 1: 40x8
Set 2: 40x8
Set 3: 40x8

Preacher Curl 3x8-10
Set 1: 75x9
Set 2: 75x8
Set 3: 75x8

Past few days and months have been a roller coaster ride for sure. Losing a man who was like a father to me 2 weeks ago then losing a close friend who was like a sister this past Saturday has been taking a toll on me. Combine that with the fact that she was the 4th young person (she was 20; the others were 18, 17, and the other was 21) this spring to lose her life to a drunk driver on that road.. It's just aggravating, depressing, frustrating and everything in between. She wasn't a friend, she wasn't a co-worker, she was family. Always picking people up when they were down, always carrying a happy smile, and always working hard at everything she did. It's just not fair that she walks away without her life while the drunk driver walks away with nothing more than an injured arm.

Despite all this happening though, I know the world keeps on spinning. My world has been altered pretty badly, but I know the outside world is going to keep on moving on like nothing happened. Professors aren't going to re-schedule exams for me, the gym and my diet aren't going to take care of themselves, and work won't be the same but it's still work. I'm gonna do what I know best, and that's putting one foot in front of the other. I did that when I lost my dad. Did that when I lost grandpa. Did that when I lost my great uncle Harvey. These were all people I was very close to and despite them being gone, I'm still pushing forward and knowing that they're looking down smiling right now. That's the same thing I'm gonna do here; just keep living life. Rain or shine, happiness or sorrow, standing tall or on my knees.. Just gonna keep pushing, then when I feel like I can't push anymore, I'm gonna push harder.

"Life is 10% of what happens to you and 90% of how you react to it." -Charles R. Swindoll

Edit: I just saw earlier on in my log I was talking about being insanely motivated and firing on all cylinders. It's crazy how fast things can change lol. Like I said before, motivated or not, work ethic and output remains the same.

I apologize for the rant, it's just been a rough few weeks for me. Needed to get that out of my system. I've been pushing just as hard in the gym, staying on my diet, and keeping on top of school. Yesterday was lower hypertrophy and was a very solid workout.

Lower Hyper

Squats: 5x5 with 65-70% of 3RM
205x5x5

Front Squats: 4x12-15
Sets 1-4 were all 175x15

***Focusing on more form and solid repetition than weight now. Watched a vid by Jeremy Hamilton explaining that solid, smooth reps with less weight will build more strength over time than grinding with heavier weight. I've cranked out 185x15 before on these but form was not good.

Hack Squats 3x15-20
Set 1: 155x20
Set 2: 155x20
Set 3: 155x17

***Pretty much hit a wall on the last set. I thought I had more in me but my legs just decided to throw in the towel.

Leg Extension 4x15-20
Set 1: 85x20
Set 2: 85x20
Set 3: 85x20
Set 4: 85x18

***Went lighter again and focused on the squeeze again. Held at the top for 5 seconds on each rep. My knee gets agitated when I go heavier on these.

DB RDL 3x15-20
Set 1: 85x15
Set 2: 80x20
Set 3: 80x20

Lying Leg Curl 3x12-15
Set 1: 84x15
Set 2: 84x15
Set 3: 84x13

Calf Raises w/ barbell 15x30
Set 1: 135x30
Set 2: Same
Set 3: Same
Set 4: 155x30

Finals week last week kicked my @$$. This is the first semester I've truly strived to make good grades, so I was dead-set on passing all my finals with a high B or better. My first semester of college, I assumed it was going to be just like high school and I was in for a rude awakening. I made good grades in Speech, Micro Computer Application, and Comp 1 but College Algebra killed me (got a D). Second Semester I was actually planning on joining the Marine Corps and my shipment date was supposed to be April 22, so I pretty much stopped putting effort into all my classes since I wasn't going to complete that semester anyway. Well, at MEPS I came to figure out that since I'm partially deaf and had a significant knee injury when I was 15 that that disqualified me from joining any armed forces. So it was late April and my highest grade was a 71. So my second semester was completely bombed. My third semester I had good grades (2 B's and an A) because the schedule was really easy and I was only in 9 hours. However, this semester was a different story; I was in 18 hours and I wanted nothing short of a 4.0. Buckled down all semester and buckled down even harder on finals week.

I had 1 exam Monday, 2 Tuesday, 2 Wednesday, and 1 take home exam due Thursday. Last Friday I was out at a bonfire in memory of my friend that was killed until 4 A.M catching up with friends, so I slept in pretty late Saturday and generally felt too sluggish to study. I started studying Sunday for my exams and didn't get to bed until 2ish. I woke up Monday morning about 7, then spent the next 2 days studying without any sleep. I was also working on Monday and Tuesday night from 5-10. Lol Red Bull, coffee, Monster, AdvoCare Spark, and QuikTrip food was pretty much what kept me going... Not my smartest decision, but I'm young and healthy so I'll do that while I can; besides, finals are pretty dang important. I finally crashed on Wednesday at about 10:30 P.M after an intense leg workout.

This was my hardest semester and I finished with 4 A's and 2 B's. Not too bad, though I still expect more of myself this summer and next semester when I transfer to Fort Lewis in Colorado. From Thursday up until now I've just been lounging around, watching Netflix, and being lazy. I still hit the gym, but it's my de-load week so the sessions were generally shorter than normal. De-load will end Tuesday, and I'll be back on the posting grind Wednesday.

Man seeing everyone's logs on here and seeing all the competitors turning pro this season... Insanely motivating. Can't wait to be on that same stage with you guys.

Pull power today. Decided to end my de-load today. I started my de-load last Sunday pretty much (didn't lift on either Monday or Tuesday and hit legs Wednesday), so I feel like my body is rested up enough and I'm ready to start attacking the weights again. Everything felt great this workout, form was on point, MMC was great, and pumps were awesome. Overall great day.

Barbell Row 10x3
180x10x3

Weighted Pull-ups 4x6-8
Set 1: BW+15x8
Set 2-4: Same

T-Bar Rows 4x6-8
Set 1: 45(3)+25x8
Set 2: Same
Set 3: 45(3)+25x7
Set 4: Same

Lat Pulldown 2x6-10
Set 1: 150x10
Set 2: 150x8

DB Curl 3x6-8
Set 1: 40x8
Sets 2&3: Same

Cable Curls (Was supposed to be preacher curls, but the preacher curl was taken and I was strapped for time and the kids from college are back home now so the gym is getting crowded): 3x8-10
Set 1: 100x10
Set 2: 110x10
Set 3: 110x10

Lower hypertrophy today. This has easily been my favorite day of the week since I started this program a couple months ago. I remember squatting in my freshman year of high school and seeing how quickly I would progress each week.. I've been in love with squats and working legs in general ever since. During my higher rep sets such as front squats and hack squats, I was starting to feel a sense of fatigue I've never felt before (probably because I kept rest intervals a bit shorter today, had to be at work). In my mind all I was doing was imagining winning that IFPA Pro card in 2018 and perhaps a pro card in another organization. This drove to block out the pain and keep pushing and I was honestly shocked; legs are one muscle group that can keep going and going when you shut off the mental barrier. Usually when you think you are feeling tired and like you're done, your legs still have a good 4-5 reps in them if you really push. Walking out of the gym, well stumbling out of the gym, after a really intense leg session is always one of the best feelings one can have.

It sure did make work tonight a pain in the ass though lol, for about 1.5-2 hours after the workout I was still in la-la land and couldn't focus on hardly anything at work. Couple this with the fact that my legs were basically spaghetti noodles all night and it made for a longggg night. 100% worth it though.

Squats 5x5 w/ 65-70% of 3RM

210x5x5

Front Squats 4x12-15
Set 1: 175x15
Set 2: 175x15
Set 3: 175x15
Set 4: 175x13

Hack Squats 3x15-20
Set 1: 155x20
Set 2: 155x20
Set 3: 155x18

RDL 3x15-20
Set 1: 155x20
Set 2: 165x20
Set 3: 165x16

Leg Extension 4x12-20
Set 1: 85x20
Set 2-4: Same

Lying Leg Curl 3x12-15
Set 1: 72x15
Set 2: 72x12
Set 3: 72x5, dropped to 60 and got 5 more. Hams were 100% shot.

Plan on hitting calves tomorrow with chest. It was literally 10 minutes before work so I had to call it quits.