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Det Azathoth: Ascend(ancy)
 

detazathoth
Level 3

Join date: Jan 2007
Posts: 5499

Week 5, Day 1:

1. Bench Press:

315lbs, 4x4

2, DB Incline Press: 5x10, 65's
3. Seated Rows: 5x12
4. Face pulls: 3x20
5. Pushdowns: 3x10

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detazathoth
Level 3

Join date: Jan 2007
Posts: 5499

Week 5, Day 2:

1. Beltless Squat:

6x3, 525lbs

2. DB Split Squat: 4x10, 50's
3. Leg Curls: 4x10, 100lbs
4. Dizenzo Rows: 3x15
5. Sit Ups: 3x8

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raven78
Level

Join date: Nov 2013
Posts: 252

Been lurking, wondering if you could expand on typical macro's / typical days food intake?

Great log.

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detazathoth
Level 3

Join date: Jan 2007
Posts: 5499

raven78 wrote:
Been lurking, wondering if you could expand on typical macro's / typical days food intake?

Great log.


This is what a typical day looks like for me. I eat around 3600 everyday. I'm naturally a skinny guy, so it's hard for me to put on weight so I eat like this on both training and non-training days.

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raven78
Level

Join date: Nov 2013
Posts: 252

Thanks for that. Cheers!

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detazathoth
Level 3

Join date: Jan 2007
Posts: 5499

Week 5, Day 3:

1. Press -

185x3
205x3
165x3x2

2. Rolling Tricep Extensions: 5x12, 45's
3a. Lat Pulldowns: 5x12
3b. Lateral Raises: 5x8
4. Facepulls: 4x12-20
5. Curls: 3xSwole

This was a bit of a deload session since I start a meet prep cycle this upcoming Monday.

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detazathoth
Level 3

Join date: Jan 2007
Posts: 5499

Meet Prep:

Week 9, Day 1:







1. Squat: 545x4@9

2. Bench Press: 350x4@9

3. 3 Count Press: 275x5@7, 315x4@9, 300x4@9

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detazathoth
Level 3

Join date: Jan 2007
Posts: 5499

Week 9, Day 2:

Exercise Protocol

1. Deadlift w/belt:

590x1 @9
545x4 @9

2. Floor Press:

315x4 @9

3. Safety Squat Bar, Beltless:

335x6 @7
365x6 @8
405x6 @9

My hips are super impinged. I wanted more than 545lbs on the deadlift, but I had no hip hinge to speak of. Super frustrating. I'm going to work on my hip mobility when I get to the gym tonight to do my GPP Session. Hopefully it clears up because I have Pin Squats tomorrow. I have no idea how my hips are going to handle that.

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WhiteFlash
Level 1

Join date: Apr 2004
Posts: 9612

Do you normally break up your eating into 2 big ass meals and a couple of snacks or was that one random example?

As someone who's had 3 knee blowouts, I know all about tight hips. The things that have seemed to help the most are rolling the shit outta my IT band and low back, rollover into v-sits, mountain climbers holding the stretch for a strong 2-count, leg swings and hip flexor stretches. A steady diet of those has made a massive difference in how my hips and knees feel. Hope it's of some use.

Killer numbers as usual.

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detazathoth
Level 3

Join date: Jan 2007
Posts: 5499



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detazathoth
Level 3

Join date: Jan 2007
Posts: 5499

WhiteFlash wrote:
Do you normally break up your eating into 2 big ass meals and a couple of snacks or was that one random example?

As someone who's had 3 knee blowouts, I know all about tight hips. The things that have seemed to help the most are rolling the shit outta my IT band and low back, rollover into v-sits, mountain climbers holding the stretch for a strong 2-count, leg swings and hip flexor stretches. A steady diet of those has made a massive difference in how my hips and knees feel. Hope it's of some use.

Killer numbers as usual.


That was more of a random example. The app is limited to meal frequency, but I really eat 4-5 meals a day, unfortunately you don't have the option of adding meal slots with the app that I use, so it looks like I eat 2-3 massive meals when it's really 3-4 meals with a pwo meal in the snack section.

I'll be doing my best supple leopard impression tonight:

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detazathoth
Level 3

Join date: Jan 2007
Posts: 5499

Week 9, GPP Session

AB ROLLER (MAX VOLUME IN 10 MINS)
12
10
10
8
8
8

56 total reps

PULLUPS (MAX VOLUME IN 10 MINS)
5
5
5
5
3
5

28 total reps

HIP MOBILITY (30 MINS)

AEROBIC DEVELOPMENT (12 MINS)
Prowler Push: 200lbs

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detazathoth
Level 3

Join date: Jan 2007
Posts: 5499

Week 9, Day 3:



1. Pin Squat, Beltless:

495x5 @8
515x5 @9

2. Bench (touch and go):

325x6 @10

3. Push Press: 230x6 @9

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