Building High-Performance Muscle™
Training Logs
 
Atlas Hugged: On the Fat Side > Well Rounded
 

1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 865

PULL

Worked on shorter rest times, about 1 min.

DB Dead stop row
60 x 3 x 10, x 20
Could go up, but staying to get my left shoulder up. My girl was hugging me and noticed my right side is a lot more developed.

Smith Row
130x 4 x 6
Should have moved up, but forgot to add weight

Lat pull
wide 130 x 2 x 8
med 140 x 2 x 8
close 150 x 2 x 8
stay... focusing on strengthening the left shoulder

DB pullover
30 x 2 x 15, 35 x 15

1.5 BB curl
40 x 3 x 8
up or stay

DB hammer
15 x 8, 20 x 2 x 8
stay

hpyer X
7.5 x 20, 10 x 22

45' walk home

weighed in at 219.5 this morning

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1 Man Island
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Join date: Jul 2012
Location:
Posts: 865

I switched my push and my legs because my patella was bugging me. Could be all the extra running I've been doing in my HIIT, or the added explosive sprints. Either way, I'll have to dial it back a bit.

PUSH
chest db press
50 x 15, 55 x 12, 60 x 10, 60 x 8, 70 x 6

inc bb
135 x 2 x 6, 140 x 2 x 6

bench
140 x 6 x 3X

low cable raise
20 x 2 x 15, 30 x 15
stay

rev pec fly
60 x 2 x 15, 70 x 15

bb front raise
40 x 12, 30 x 2 x 12
SS w/
db lat raise
10 x 3 x 12
40 is too heavy on set 1

rope pushdown
60 x 12, 70 x 2 x 12

dips
10 x 3, 10 x 4, 3

bent knee raise
18, 17, 18

weighed in about 217.5

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1 Man Island
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Join date: Jul 2012
Location:
Posts: 865

Weighed in at 216.5, so the extra running must have sparked something...

LEGS

lying bent leg curl
70 x 4 x 12, x 25
could maybe move up on 1 set

squat
200 x 3 x 5, 150 x 10, 155 x 10, 95 x 25

leg press
worked up to 16 plates x 10
backoff 15 x 10

leg ext
70 x 2 x 20

iso curl
160 x 50s

db sldl
70 x 3 x 12

seated calf, double
45 x 10, 8, 14

Still no job...

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 865

Load day
no hiit yesterday

weighed in at 216, so about 2.5 of loss, which is odd, considering I only decreased carbs by 5g. my HIIT was more intense this week, so maybe that's it.

measurements
chest 42 7/8
neck 14 7/8
arms 14/ 14 3/4
waist 39.5
thighs 25.5/24.75

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 865

PULL

deadstop DB row
60 x 3 x 10, x 20

Smith row
130 x 2 x 6, 135 x 2 x 6
up

lat pull
wide 130 x 2 x 8
med 130 x 8, 140 x 8
close 150 x 8, 140 x 8
different pulldown that was tougher to pull

db pullover
30 x 2 x 15, 35 x 15
up

curl machine
30 x 3 x 12
up

db hammer
15 x 8, 20 x 2 x 8
trouble getting a pump on the bi's today

hyper x
10 x 2 x 20

bent knee raise
3 x 18

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 865

walk
4.3, 3, 20'

PUSH

db chest press
50 x 15, 55 x 12, 60 x 10, 65 x 7, 70 x 5
missed last rep on last 2 sets. Had it on the last, just came up wrong. regress or retry

inc bb
135 x 2 x 6, 140 x 2 x 6
up

bench
135 x 6 x 3X

low cable raise
20 x 2 x 15, 30 x 15

rev. delt fly
60 x 15, 70 x 2 x 15

bbfront raise
30 x 3 x 12
SS w/
db lat raise
10 x 3 x 12
need to work on shoulder placement for the front. do i shrug or push em down?

rope pushd
60 x 12, 70 x 2 x 12

dips
10 x 3, bw x 2 x 3

donkey calve
60, 70, 80 x 8

walk
4.3, 3, 30'

only had one bcaa today.... intensity really dropped when i hit the cable raise

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 865

PULL

DB deadstop rows
60 x 3 x 10, x 20

seated rows machine
worked up to 120 x 6 w/ 1s holds

lat pulldown
wide 130 x 2 x 8
med 140 x 2 x 8
close 14 x 8, 13 x 8... different pulldown, cheated

pullover
30 x 15, 35 x 2 x 25, stay

1.5 bb curl
40 x 3 x 8

machine curl
30 x 3 x 12, tough

db hammer
15 x 2 x 8, 20 x 8
cheated on last few reps

So I suffered a new injury.... pulled hamstring during HIIT 3 days ago. I took a few days off and iced it, but am definitely going to take it easy and not re-injure my leg like last time. It's the same leg, and I also injured it w/ T-Nation advice; not blaming here, but take it w/ a grain of salt kiddies.

So not to sure what to do. I read to start rehaB after about 5 days, but all I've been able to find is to stretch mildly, leg curls, and running drills. bummer.

Nutritionally, I'm thinking I should transition over to keto, since I'll be more sedentary (no more HIIT) and ride that out for about 6 weeks while my leg heals. I need to find a new workout routine in the meantime.

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 865

PUSH

db chest press
50 x 15, 55 x 12, 60 x 10, 65 x 8, 70 x 6

inc bb
135 x 6, 140 x 3 x 6
stay

bench
135 x 6 x 3X

low cable pull
20 x 2 x 15, 30 x 15

rev. pec deck
40,45, 50 x 15

bb front raise
30 x 3 x 12
SS w/
db lat raise
10 x 3 x 12
focused on keeping shoulders down

rope pushdown
60 x 12, 70 x 2 x 12

dips
3 x 3

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 865

PULL
DB deadstop row
60 x 3 x 12, x 20
right front delt felt weird

seated row machine
120 x 4 x 6

lat pulldown
wide 11 x 8
med 12 x 8
wide 12 x 8
med 13 x 8
close 13 x 8, 14 x 7
missed last rep, did 2 minutes of biking every 2 sets

pullover
30 x 15, 35 x 2 x 15

1.5 bb curl
40 x 3 x 8

machine curl
30 x 3 x 12

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 865

PUSH

15 min bike

DB chest press
50 x 4, x 14 -- 55 x 12, 60 x 10, 65 x 8, 70 x 6

inc bb
135 x 6, 140 x 3 x 6

5 min bike

bench
130 x 6 x 3X

low cable raise
20 x 2 x 15, 30 x 15
up

5 min bike

rev pec fly
60 x 3 x 15
shoulders down

bb front nraise
30 x 3 x 12
ss w/
db lat raise
10 x 3 x 12

5 min bike

rope push
6 x 12, 7 x 2 x 12

dips
3x3

5 min bike

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 865

PULL

DB Deadstop
60 x 3 x 12, x 20
right lat was buggin me again

seated rows, supported
120 x 3 x 6, 130 x 6

lat pull
wide 12 x 2 x 8
med 12 x 8, 13 x 8
nuetral 13 x 2 x 8

pullover
30 x 15, 35 x 2 x 15

1.5 bb curl
40 x 3 x 8
not as much of a pump today

db hammer
15 x 3 x 8
no cheating, 3s neg

Y ext
10

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 865

PUSH

DB Chest
50 x 15, 55 x 12, 60 x 10, 65 x 8, 70 x 6

INc BB
135 x 4 x 6
steeper incline

bench
125 x 6 x 3X

low caBLE RAISE
20 x 15, 30 x 2 x 15
steeper raise, but the machine felt easier (except for the grips... kept banging the wrist)

rev pec deck
40 x 15, 45 x 2 x 15

front raise
30 x 3 x 12
SS w/
db lat raise
10 x 3 x 12
up on one of the fronts

tri pushdown
60 x 12, 70 x 2 x 12

dips 3 x 3
right lat was bugging me a bit, but not as much as rows

flat knee raise
3 x 20
just to keep the movement

weighed 214 today, workout was yesterday

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 865

45 min SS bike ride yesterday for the hammie and 3 x 10 pushups

load day

weighed in at 214.5

neck 15
chest 43
thighs 25.125/24.25
waist 39
arms 14
calves 16/15.5

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 865

PULL

DB Deadstop row
60 x 3 x 12, x 20
focused on keeping the shoulder back... helped alleviate some of the lat issues, but not all. Also stretched a bit more before hand.

Fat man pullups
2 x 6, 1s hold

seated supported rows
130 x 2 x 6

lat pull
wide 12 x 2 x 8
med 12 x 8, 13 x 8
close 13 x 2 x 8

db pullover
30 x 15, 35 x 2 x 15
up

machine curl
30 x 2 x 12, 32.5 x 12

db hammer
15, 20, 15 x 8

Y/T ext
2 x 10

maybe 40 min SS on the bike after

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 865

PUSH 1

Squat
5, 10, 20 x 10
getting the ham going... felt great

leg ext
30, 35 x 15
same

flat db chest press
55 x 12, 60 x 2 x 12, 55 x 12

Inc BB
135 x 3 x 8

side lat raise
12.5 x 15, 10, 10
15 x 10

rev pec fly
60 x 3 x 15

rope pushdown
60 x 2 x 15, 70 x 15
SS w/
ass. dips
10 x 3, 0 x 3, 10 x 3
3s negs, first set on dips was a bit deep and buggin the delt

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 865

PULL

Bentover Row
95 x 3 x 12

Seated, supported row, neutral grip
110 x 2 x 6, 120 x 6, 130 x 6

lat pulls
wide 12 x 2 x 8, up
med 12, 13 x 8
close 13 x 2 x 8

db pullover
35 x 3 x 15

1.5 bb curl
40 x 3 x 8

machine curl
30 x 2 x 12
32.5 x 12

Y/T ext
2 x 10

seated caLVES
45 x 3 x 8

total of 30 min. on bike
baselined at 214 today

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 865

PUSH 2

Leg Press
2 plates x 3 x 20
4 plates x 2 x 20

3/4 Inc DB
55 x 2 x 10, 60 x 2 x 10

Decline Smith
80 x 12, 85 x 2 x 12

Pec Deck
30 x 2 x 15, 35 x 15

DB press
40 x 2 x 15

5 min bike

bentover lat raise
15 x 2 x 15, 12.5 x 2 x 15

5 min bike

side lat machine
7.5 x 3 x 25

5 min bike

v-grip pushdown
100 x 3 x 12

lying db tri ext
10 x 3 x 12

15 min bike

weighed in a little high this morning, but I ate late last night and it was high salt, so prolly just water

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 865

HIIT of 35 min bike ride w/ 5 30s sprints... mega shoulder glider wasn't so feasible in my apartment.

Loaded from 213 or 213.5 to 216 or 216.5, which isn't as much as I expect.

Measurements from yesterday, 30 min into load, a little warm

chest 42.5
waist 39
arms 13.75, 14.625
thighs 25, 24

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 865

PULL 1

seated leg curls
15, 20, 25, 30 x 12
for recovery.... 30 was good

rev hypers
3 x 10, 1s hold

5 min bike

db row
40 x 3 x 10

pull down
9, 10, 11 x 12

5 min bike

chest supported db rows
35 x 2 x 10, 40 x 10
40 too heavy, had troubkle activating at 35

bb shrug
115 x 3 x 15
1s hold

5 min bike

hammer curl
15 x 3 x 10, 20 x 10

bb curl
40 x 3 x 10

17 bent knee raises

10 min bike

17 bent knee raises

10 min bike

17 bent knee raises

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 865

PUSH 1

squat
5, 10, 25, 35, 45 x 10

leg ext
35 x 2 x 15

flat db chest
55 x 2 x 12, 60 x 2 x 12

inc bb
135 x 2 x 8, 140 x 8

side lat raise
12.5 x 2 x 10, 15 x 2 x 10

rev. pec deck
35 x 3 x 15

rope pushd
60 x 2 x 15, 70 x 15
SS w/
ass. dips
10 x 3, 0 x 2 x 3
3s neg

seated calves
45 x 3 x 12, wide

15 min. bike

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 865

Took an extra rest yesterday, even without conditioning because I felt a cold coming on... feel fine today, so I think it was the right choice.

also cut out about 10g carbs from my daily intake. Taking small steps because I'm already around the 60 keto mark, so I don't think large steps are needed.

PUSH 2 (did this instead of pull because of the extra rest day... wanted to hit legs)

10 min bike

leg press
4 plates x 20
5 x 2 x 20
6 x 2 x 20

5 min bike

3/4 Inc DB press
55 x 2 x 10, 60 x 2 x 10

decline smith
90, 80, 85 x 12

peck deck
30 x 15, 35 x 2 x 15

db press
40 x 10, 45 x 10
pushed the last rep

db supine roll
50, 55, 60 x 8

5 min bike

bentover lat raise
12.5 x 15, 15 x 3 x 15

lat machine
7.5 x 2 x 25, 10 x 25

5 min bike

v-grip pushd
level 10 x 2 x 12, 11 x 12

lying db tri ext
10 x 2 x 12, 12.5 x 12

17 bent knee raises

10 min bike

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 865

PULL

Focused on keeping the rest shorter, 30-45s between sets. I also reintroduced some stuff as my ham has recovered.

10 min bike

DB deadstop rows
55 x 4 x 12, x 20
felt should problems a little at the end, but focused on keeping the shoulder back and not pulling tooo far back

smith rows
125 x 4 x 6
lower back was tired

5 min bike

lat pulls
wide 12,13 x 2 x 8
med 12 x 2 x 8
close 12 x 2 x 8
13 too heavy on the wides. The short rest really hindered heavier weights with this

db pullover
35 x 3 x 15

5 min bike

1.5 bb curl
40 x 3 x 8

db hammer curl, seated
15 x 3 x 8

back ext
10

10 min. bike

bent knee raises
17, 17, 18

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 865

PUSH 1
Still focusing on keeping rest of 30-45s (closer to 30)

Squat
55, 65, 75 x 10
lower back real tight... probably because of the injury

leg ext
35, 40 x 15
easy

flat db press
55 x 3 x 12, 45 x 12
30s rest really hit my strength here. I think next time ramp up to 60.

inc BB
95, 105, 115 x 8

side lat raise
12.5 x 2 x 10, 15 x 2 x 10

rev. pec fly
50 x 3 x 15

rope pushd
60 x 3 x 15
SS w/
Ass. dips
10 x 2 x 3, 20 x 3
once again, the rest really hit me here.

donkey calf raise
10, 20, 30 x 10

gave the ham/IT band a good stretch after

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 865

PULL 2
lying curls
20, 25, 30, 35 x 12

DL
95 x 5

3/4 DB SLDL
15, 20, 25 x 10

BB Row
65, 75, 85, 95 x 10

Chindown
100, 110, 120 x 12
1s hold, felt good form on back

DB shrug
60 x 3 x 10
2s hold, stay or go down

Preacher curl
20 added, 30 added, 20 added x 12
missed a rep on 30.. too heavy

EZ Reverse curl
10 added x 3 x 15

25 min bike

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 865

HIIT yesterday w/ 17, 2 x 18 bent knee raises and some foam roller work

I still haven't come back down to even near my baseline from my skipload, so I'm making an adjustment. I did have a large meal yesterday, but I skipped meal 5 and reduced fat in my last meal, so I don't think that explains it. I'm making another macro adjustment of 10 less carbs on non-training days, adding to the 10 less on each I made earlier.

Off days
Meal 1 : 40p, 13f
Meal 2 : 40p, 18c, 10f
Meal 3 : 40p, 15f
Meal 4 : 40p, 12c, 10f
HIIT
Meal 5 : 30p, 15f
Meal 6 : 40p, 12f

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