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

1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 868

Yesterday, PUSH 2

Squat Press
6 plates x 5 x 20

3/4 Inc DB
55 x 4 x 10

Decline Smith
80 x 12, 85 x 2 x 12

Pec Deck
35 x 3 x 15

DB PRess
40 x 2 x 10
pushed the last 3

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

lat machine
7.5 x 3 x 25
missed last 5 reps

v-grip pushdown
100 x 3 x 12

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

seated calves
55 x 3 x 8

kept short rests

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 868

PULL 1

Seated curls
30 x 4 x 12
really heavier, because the cables kept snagging

ref hyper
bw, 0, 5 x 10
1s hold

db row
40 x 3 x 10

pulldown
100 x 3 x 12

chest sup rows
30 x 2 x 10, 35 x 10

bb shurg
115 x 3 x 15

seated hammer curl
15 x 10, 17.5 x 2 x 10, 15 x 10

bb curl
40 x 3 x 10
up

15 min bike

kept rest short

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 868

PUSH 1

Squat
75, 85, 95 x 10

leg ext
40x 2 x 15

flat db press
45, 50, 55 x 12
60 x 8
stay w/ 55 next time.. could have cranked it out, but didn't want to exhaust the left side

inc BB
105, 110, 115 x 8

side lat raise
12.5 x 10, 15 x 3 x 10

rev. pec deck
35 x 3 x 15

rope pushd
60 x 3 x 15
SS w/
Ass. dips
20 x 3, 10 x 2 x 3

bent knee raise
3 x 18

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 868

PULL 1

Bent curls
30 x 2 x 12, 40 x 2 x 12

rev hyper
10, 15, 20 x 10
1s hold

db row
40 x 3 x 10

pulldown
9,10, 11 x 12

chest sup rows
30 x 10, 35 x 10, 30 x 10

bb shrug
115 x 3 x 15

seated hammer curl
15 x 10, 17.5 x 10, 15 x 2 x 10

bb curl
40 x 3 x 10

donkey calf raise
30 x 3 x 12

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 868

Leg Press
6 plates x 2 x 20
7 x 3 x 20

3/4 Inc DB
55 x 3 x 10
50 x 10

Decline Smith
85 x 2 x 12
80 x 12

Pec Deck
35 x 3 x 15

DB PRess
40 x 2 x 10

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

lat machine
5 x 25
7.5 x 2 x 25

v-grip pushdown
10 x 12, 11 x 2 x 12

lying db ext
12.5 x 12
12 x 12
12.5 x 12

18 knee raises
10 min bike
18 knee raises
10 min bike
18 knee raises

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 868

PULL 2
lying curls
35 x 2 x 12, 40 x 2 x 12

DL
135 x 5

3/4 DB SLDL
30, 35, 40 x 10

BB Row
75, 75, 85, 95 x 10

Chindown
9, 10, 11 x 12
1s hold

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

DB hammer curl
10 x 2 x 10, 15 x 10

EZ Reverse curl
10 added x 3 x 15

front calf was bugging me

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 868

HIIT yesterday
4 30s bike sprints w/ 3-4 min rest
5 x 10 10 yd sprints up to 60 percent of ME for hamstring work
30s bike sprint

measurements on my load day

neck 15
chest 42.25
arms 13.5, 14
waist 38.5
thighs 25.5, 24.75
calves 16.125, 15.5

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 868

PUSH
I banged my knee yesterday, so I wanted to take it easy.

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

Inc BB
135 x 4 x 6

Bench
115 x 6 x 3X

Inc cable fly
10, 20, 30 x 15
1s hold

Rev Pec Deck
35 x 3 x 15

Front raise
30 x 3 x 12
SS w/
db lat raise
10 x 3 x 12

tricep pushd
6 x 12, 7 x 2 x 12

dips
2 x 3, 1 x 4

donkey calf raise
40 x 3 x 8
really felt the stretch

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 868

PULL 1

Bent curls
30 x 2 x12, 40 x 12, 30 x 12

rev hyper
20, 30, 40 x 10

db row
40 x 3 x 10

pulldown
10 x 3 x 12

chest supported db rows
30 x 2 x 10, 35 x 10

bb shrug
115 x 3 x 15

seated hammer curl
15 x 2 x 10, 17.5 x 10

bb curl
40 x 2 x 10, 45 x 10
SS w/
bent knee raises
3 x 18

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 868

Still haven't baselined to 112.5 from my load day, at around 114, which is odd considering I've been cutting my load shorter and shorter. A couple things could be at play:
-Conditioning has altered to more hamstring rehab work than straight HIIT
-decreased walking frequency and intensity. I've begun reimplementing this
-Vitamin D reintroduction. This is doubtful, but it is new.
-cheating. I'm eyeballing everything, so this is always a possibility. I def. think it was and issue w/ my post workout carbs, which measuring fixed.
-reduced load doesn't reignite metabolism, bro science
-using canola as opposed to OO. doubtful
-my body is close to keto, so maybe it's trying to hold onto what it's got?

In any event, I'll give it one more day, just in case it's a salt intake thing or something, before reducing carbs on workout day.

Conditioning/rehab yesterday
30s bike sprint
3 sets of 5 10yd sprints at 60 percent, maybe 30s rest between each rep
1 set of 4 5 yd high knees (about 20 steps) at about 70 percent, 20s rest
30s bike sprint
with another 200-300 yd jogging and 10 min casual biking

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 868

PUSH 2
took a little bit longer rest than I have been in the beginning

walk
2 percent incline, 3.5 mph, 20'

Leg Press
7 plates x 5 x 20

3/4 Inc DB
50 x 10
55 x 3 x 10

Decline Smith
80 x 12
85 x 2 x 12

Pec Deck
35 x 3 x 15

DB PRess
40 x 2 x 10

DB supine roll
55 x 8, 60 x 2 x 8

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

lat machine
7.5 x 3 x 25

v-grip pushdown
100 x 3 x 12

lying db ext
12 x 12
12.5x 2 x 12

walk
2 percent incline, 3.5 mph, 15'

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 868

6 x 30s bike sprints yesterday after undereating and getting most of my protein through shakes.

Weight baselined, but I haven't lost anything and my load day is tomorrow, so I'm cutting 10g carbs from workout days:

Training days
Meal 1 - 45mins pre workout: 40p, 15c, 8f
Meal 2 - (DIRECTLY POST WORKOUT) : 45p, 40c.
Meal 3 : 40p, 10f
Meal 4: 35p, 15f
Meal 5 : 30p, 15f
Meal 6 : 40p, 12f

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 868

PULL 2
lying curls
40 x 3 x 12
set 2, I let the right leg come down by itself (rehab)
set 3, I let the left leg come down by itself on reps 4-9... which actually felt a lot weaker. It was slightly more fatigued, but I think it is just weaker overall, which is odd since my left leg is bigger than my right... perhaps quad was overcompensating? I need to do more unilateral ham work in the future.

DL
155 x 5
VERY easy and thought about doing another set

3/4 DB SLDL
40, 45, 50 x 10

BB Row
85 x 3 x 10, 95 x 10

Chindown
10 x 2 x 12, 11 x 12
1s hold

DB shrug
55 x 2 x 10, 60 x 10
stay

preacher curl
30 added x 3 x 10 or 12

DB hammer curl
10 x 10, 15 x 2 x 10
trouble getting may bi pump today

seated calf
55 x 3 x 10
narrow

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 868

Yesterday was my load day, which I limited to 2 hours. I didn't really lose anything last week, which is odd, given the adjustments I made. All I can guess is I'm borderline keto, and the body is fighting any loss. I'll add another walking session in this week and make another carb cut if I don't baseline by Thursday.

PUSH 1
Squat
95, 105, 115 x 110
ham feeling fine

leg ext
40, 45 x 15
1s hold, up

flat db press
50 x 4 x 12
don't annihilate

inc bb press
110 x 2 x 8, 115 x 8

side lat raise
15 x 4 x 10

rev deltoid fly
60 x 2 x 15, 70 x 15
1s hold

rope pushdown
60 x 3 x 15, 1s hold
SS w/
Ass. dips
10 x 3 x 3
3s neg

10 min. bike

bent knee raise
2 x 18, 1 x 19

went lighter on the pressing today, but felt better overall

I've been reading comics online lately:
http://manga.zz.mu/...tible-hulk-1-8/

I also have had this beat stuck in my head for the past 3 days:

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 868

PULL 1

walk
3.5, 2, 15'

Bent curls
30 x 4 x12
alternating each rep w/ 1 leg on the negative

rev hyper
40, 50, 60 x 10

db row
40 x 3 x 10

pulldown
10 x 3 x 12
up

chest supported db rows
30 x 2 x 10, 35 x 10

bb shrug
115 x 3 x 15

seated hammer curl
15 x 2 x 10, 17.5 x 10

bb curl
40 x 3 x 10
3s negs
good pump on bis today

walk
3.5, 2, 20'

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 868

Weight baselined to 212.5 today, which it was supposed to, so no need to make any dietary adjustments.

Conditioning/Rehab
3 30s bike sprints w/ 4 min. active rest
5 x 10yd sprints at 70 percent
4 x 20 knee high steps
2 x 20 knee high steps, 10 yd sprint, 2 x 20 knee high steps
5 min. active biking

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 868

In a rush, so no warm-up, just some quick stretching... and man, did I feel stiff in the beginning

PUSH 2

Leg Press
7 plates x 20, 8 x 4 x 20

3/4 Inc DB
55 x 4 x 10
stay

Decline Smith
85 x 2 x 12, 85 x 10

Pec Deck
35 x 3 x 15

DB PRess
40 x 2 x 10

bentover lat raise
15 x 4 x 15

lat machine
7.5 x 3 x 25

v-grip pushdown
10 x 2 x 12, 11 x 12

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 868

Back was kind of sore.

PULL 2
lying curls
50 x 3 x 12
came down w/ 1 leg

DL
175 x 5

3/4 DB SLDL
50 x 3 x 10
up

BB Row
85 x 11, 85 x 10, 90 x 10, 95 x 10

Chindown
100 x 12, 110 x 2 x 12
1s hold

DB shrug
50 x 10, 55 x 10, 60 x 10
may have done 2 sets of 55

preacher curl
30, 40, 50 x 10
used bb instead of EZ

Reverse EZ
10 added x 3 x 15

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 868

HIIT today
30s bike sprint
5 x 10yd sprints at 60
4 x 20 knee high steps (first rep was 30)
3 x 10 yd sprints, 2 x 20 yd sprints
3 x 20 yd sprints, 1 x 15 knee high steps... slightly strained ankle due to a shotput divit
30s bike sprint

back feeling wierd still

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 868

Load day

weighed in around 210.5

neck 15.125
chest 42.5
arms 14, 13.875
waist 38.75
thighs 25.5, 25
calves 15.5, 15.125

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 868

PUSH 1
Squat
115, 125, 135 x 110

leg ext
45 x 2 x 15
1s hold, up

flat db press
50 x 3 x 12, 55 x 12
stay

inc bb press
110 x 8, 115 x 2 x 8

side lat raise
15 x 4 x 10

rev pec deck
35 x 3 x 15

rope pushdown
6 x 3 x 15, 1s hold
SS w/
Ass. dips
10 x 2 x 3, bw x 2
3s neg, missed last rep... stay

10 min. bike

bent knee raise
19, 18, 19

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 868

Been slacking in my tracking, but I did
Pull 1
HIIT
Push 2
hiit
pull 2
load of just 1 cheat meal... weighed in at 210.

flirting w/ keto and trace ketones.

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 868

PUSH 1
Squat
135, 140, 145 x 10

leg ext
45, 50 x 15
up

flat db
50 x 3 x 12, 55 x 12

inc bb
115 x 3 x 8
stay

side lat
15 x 4 x 10

rev. pec deck
35 x 3 x 15

rope push
60 x 3 x 15
ss w/
ass. dips
10 x 2 x 3, bw x 3

donkey calves
50 x 3 x 12

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 868

PULL 1
walk
2 incline, 3.6, 20'

Bent leg curl
50 x 4 x 12
last set single leg

db row
40 x 2 x 10, 45 x 10

db sldl
55, 60, 65 x 10

pulldown
10 x 2 x 12, 11 x 12

chest supported rows
30 x 2 x 10, 35 x 10

bb shrug
115 x 2 x 15, 120 x 15

seated hammer curls
15 x 2 x 10, 17.5 x 10

bb curl
40 x 3 x 10

20 min. bike ride

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 868

HIIT yesterday:
30s bike sprint
20yd x 3 x 4 sprints
30 x 3 x 3
30s bike sprint

abs: 19, 19, 20
foam rolling
stretched and massaged hammy between each set. DOMS in the glutes today w/ tight hams... good or bad?

PUSH 2

Leg Press
8 plates x 2 x 20, 9 x 3 x 20

3/4 Inc DB
55 x 4 x 10

Decline Smith
80 x 12, 85 x 2 x 12

Pec Deck
35 x 3 x 15

DB PRess
40 x 10, 45 x 10
pushed last 2, trouble a/ glute activation

bentover lat raise
15 x 4 x 15

lat machine
7.5 x 3 x 25

v-grip pushdown
10 x 12, 11 x 2 x 12

seated calves
57.5 x 3 x 12
wide, stay

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