James' training log

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James' training log

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Started 1 year ago by JamesM
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JamesM

Member
Posts: 486

Around 5/6 months.

Back
Weighted chins

To 15kgx6

17.5kgx4

Lat pulldown

5 sets big squeeze

Drop set

Pull down close grip

5 sets big squeeze

drop set

Various other lat movements

Face pulls

Biceps

July 14, 2012 - 04:06 AM #
JamesM

Member
Posts: 486

Eating all you can eat buffets AM/PM so might as well train when I feel

- Squats up to 120x3

110x5,5,5

90 x lost count

- Stiff leg DL

100x5,5,5
110x3,3

- Leg press

5 sets ramping to a top set of 5

- Leg extension

5 sets to failure big squeeze at top

- Leg curl (lying down)

7 sets

- Abs/Lower back

Biceps again

July 14, 2012 - 01:04 PM #
JamesM

Member
Posts: 486

- Close grip bench

80x8 (rep PB) 90x3 85x4

70x10

- Dumbell bench
5 sets of 10ish

- Stripped the rack until ROM was almost nothing

- Incline dumbell

top set of 5 with 30s then drop set

- Chest press machine
- fly machine

lots of reps etc

Triceps, 8 sets various grips

July 15, 2012 - 12:29 PM #

1 like (Yusef)
JamesM

Member
Posts: 486

Overhead press
40x5 50x5 60x5 (PB) 62.5x3 (PB)

BTN press
40x14 (rep PB) ,10,8,8,6

Seated dumbell
25 x5, 30x9 (PB) ,8 then 20,15,10kg till ROM was nothing

Partial lateral raise
20kgx20,20,20

Lateral raise
12.5kgx9 (could claim a PB) ,6,6,6

Close grip bench
5s to 80x5

Skull crushers and other tricep isolation.

Making good gains.

July 17, 2012 - 07:45 AM #

2 likes (Ben, Jonny)
Jonny

Editor
Posts: 1,863

Training is going well man. What are you focussing on atm?

Until a man is twenty-five, he still thinks, every so often, that under the right circumstances he could be the baddest motherfucker in the world.

July 17, 2012 - 02:39 PM #
JamesM

Member
Posts: 486

I'm doing a bodypart split but still keeping deadlift, squat, and bench in my program. Just doing loads of volume and eating/resting as much as I can so should gain size.

Back

Deadlift
120x5 130x5 150x3 140x5 130x5 110x5

Chins
3x8 bodyweight

Weighted
10x5,5,5,1

15x1
17.5x1
20x1 (PB)
22.5x1(PB)

2 drop sets bodyweight

Lat pulldown - 5x10/12

Low Row - 4 sets of 5/6, decided to go heavy
Drop set

Low row different grip
5x15

Rear delt work - facepulls, cable machine, 50+ reps

Biceps
curls etc etc

July 18, 2012 - 10:38 AM #
JamesM

Member
Posts: 486

Forgot to note, Ive been swimming every morning for about 30 minutes. Seems to be helping my recovery. Been running most nights with my Dad for 20 mins.

Diet wise, I'm in asia and just eating as much clean food I can with some leniency post training. Stopped IF as well for the moment.

July 18, 2012 - 10:40 AM #
Yusef

Editor
Posts: 3,161

Swimming is bloody great for appetite + fat loss as well, the combination of the cardio in a cold environment.

"metal is just gabba for pansies" - Harrison

July 18, 2012 - 11:23 AM #
JamesM

Member
Posts: 486

Yeah I think swimming is great.

Shrugs
80x5, 110x10,10,10,10

Static holds 80 for as long as I could

Snatch grip holds 80,80,80

Ab wheel

Tried the Dragon flag for a few reps

1 hours swimming

July 19, 2012 - 12:24 PM #
JamesM

Member
Posts: 486

Squat 110x5, 120x3, 125x1 120x2,2,2,1,1

110x5,5

Front squat
80x5,5,5

Lying hamstring curl
Loads of sets, rep variations etc , great machine

Squat is down since before my holidays. Just working on getting form spot on.

July 20, 2012 - 03:33 AM #
JamesM

Member
Posts: 486

PM

5 one minute rounds heavy bag

Each round supersetted with 30 BW squats

Biceps

July 20, 2012 - 11:57 AM #
JamesM

Member
Posts: 486

Bench

70x5 80x5 90x6 (PB) 100x2 90x4

Stopped bouncing the bar off my chest so these are all PB's really.

Incline
60x5, 70x5, 80x4 (3 rep PB) 80x2 then 70 - failure, 60 - failure

Dips

to +15kgx8

Dumbell bench

To 37.5kgx5
2 sets of 35 to failure.

Various machines to failure, drop sets + slow negatives etc

Triceps

A few planks. Upper body strength finally coming along nicely.

July 21, 2012 - 11:03 AM #
JamesM

Member
Posts: 486

Morning - heavy bag

- Facepulls + band pullaparts

PM - swimming

July 22, 2012 - 03:37 PM #
JamesM

Member
Posts: 486

Deadlift

100x5 120x5 130x3 140x3 150x1 (loosing arch again) 162.5x1 140x3,3,1

Stiff leg
100x5,5,5

Dumbell row, Lat pulldown, some ring pull ups

July 23, 2012 - 11:37 AM #
Harrison

Forever Smolov
Posts: 3,121

bench is improving well

"cut down on the cardio jackass."

July 23, 2012 - 12:09 PM #
JamesM

Member
Posts: 486

- Overhead press

40x5 50x5 60x5 65x2 (PB) 60x2 50 to failure

- Front squat
80x5, 90x5, 100x3, 100x2, 90x4, 80x6,

Lunges bar 3 sets

Close grip bench + chains (10kg)

50 + chains x 5
60 + ' ' x 5
70 + " x 5
80 + " x 3

70+ chains x 9, 9

Skullcrushers
4 sets

Lateral raises, shoulder press machine, extra tricep work

Hammer slams 5 rounds

July 24, 2012 - 10:16 AM #
JamesM

Member
Posts: 486

Travelling today

hotel gym open 24/7 - convenient

prehab + treadmill sprints

July 25, 2012 - 06:07 PM #
JamesM

Member
Posts: 486

Squat
Squat
120x6
130x2
120x5
130x1
120x3
110x5

Stiff leg DL
100x5
110x3
100x5
various deadlifts 140 trying to get form good

Dumbell rows
40kgx10 (5)

- Every back machine in gym, various sets + reps

July 26, 2012 - 11:54 AM #
JamesM

Member
Posts: 486

Bench
70x5 80x5 90x6 100x2 80x10

Dumbell
34s x 5-8

Incline
60x5 70x5 80x3 70x5 60x16

Close grip
70x5, 80x5,6,5 70x5

Machines to failure

July 31, 2012 - 10:06 PM #
JamesM

Member
Posts: 486

Deadlift

Fixed the form, feels very good.

140x5 150x3 160x1 170x1 180x1 (easy)

130x5,5,5

Front squat
90x5 100x1 90x3

Barbell row
80x8,8,8,8

Dumbell row
40x8,8,8

RDL
80x10
100x5
80x10

GHR
2x failure

Various back/ hamstring machines + abs

August 2, 2012 - 06:27 PM #
JamesM

Member
Posts: 486

Chins
BW x 5,5

+10kg x5
+15kg x5
+20kg x3
+30kg x 1 (PB)
+20kg x 2
+15x2
+BW to failure

Barbell row
Up to 90x5

Machines

August 6, 2012 - 12:32 AM #
JamesM

Member
Posts: 486

BW 87kg
Overhead
60x5
65x2
70x1
50x10
40x10+

Close grip
85x5
90x3
100xf
80x8+ lost count

Dips
+10kg x 10
+15k x 10
+20kg x5 (PB)
+ 25kg x5 (PB)
Bodyweight to failure

Shoulder rasies 10kg dumbell, various sets to burn

Skullcrushers
Rope extension

August 8, 2012 - 12:58 AM #
JamesM

Member
Posts: 486

Deadlift

140x3 150x1 160x1 belt on 180x1 190x1

belt off 160x3, 140x5,5,3

RDL
100x5,6,5
110x5

GHR, Chins, Hamstring machine + back machines

August 9, 2012 - 11:35 PM #
JamesM

Member
Posts: 486

Bench
70x5 80x5 90x5 100x2 90x1 (twinged both pecs, don't think warm up was thorough enough)

Close grip (closer than usual to minimise pectoral involvement)
70x5
80x3
60x10,10,9,8

Incline
up to 70x5

twinge was gone

Bench
70x8,8,8,8

Dips
BW x 5
+10kg x5
+15kg x5
+20kg x 5
+25kg x5
+30kg x3
Drop set
+15kg x5, BW x failure
BW x failure

Skull crushers

Incline machine
3x10
drop sets

AB wheel roll out

August 10, 2012 - 04:43 PM #
JamesM

Member
Posts: 486

Chins
BW x5
+10kg x 5
+15kg x 5
+20kg x 4 (PB)
+30kg x 1
+20 x 3
+ 10 to failure
BW to Failure

Bent over row
70x5
80x5
90x5,5,5
95x5
70 to failure

Dumbell row
up to 45kg x 8 each arm
then to failure with loose form

Machines

August 12, 2012 - 06:49 PM #
Harrison

Forever Smolov
Posts: 3,121

Dunno if you do them but I am currently obsessed with lat pull downs to get a width inducing lat pump, I feel them more than I do in chins.

How's training going? Enjoying eating more food and training harder?

"cut down on the cardio jackass."

August 12, 2012 - 10:44 PM #
JamesM

Member
Posts: 486

Sometimes do them after my chins just to try and improve the mind muscle connection, find it hard with lats. Enjoying the weighted chins though.

Trainings going well, eating a lot but not being stupid and training very hard with a lot of volume. Gainz being made. What about you?

August 13, 2012 - 12:50 AM #
ruaidhri

Big
Posts: 1,559

You are doing quite a bit of volume but a lot of the sets are effectively warm ups, do you know roughly how many "working sets" per workout you do on average? (too lazy to look back at previous log entires and work it out myself :P). At a glance, in terms of working sets, volume looks more moderate than high to me, but being a hobbybuilder what I consider high volume is probably very high volume to most!

"For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer" - Arnold Schwarzenegger

"the ones wanting to be 'toned' still have bodybuilding goals, they just don't realise it" - Yusef

August 13, 2012 - 10:27 AM #
JamesM

Member
Posts: 486

No idea just maxing out on the main movement for the session i.e squat, bench, deadlift or overhead - then doing other exercises to failure, or to a top set of 5 then a drop set. The machine work is always taken to failure or near about.

Squat
80x5, 100x5, 120x5, 120x8, 130x4, 120x7
100x17 (sickening)

Trap bar deadlift
100x5, 130x5, 160x1, 130x7

Leg press
Loaded 20 plates till it was heavy, top set of 5 then a drop set (not sure of weight)

Glute Ham raise
Bodyweight x 4 sets to failure + slow negative

Leg extension
4 sets of 15+ reps each leg

Hamstring curl
^ same as above

AB wheel roll out

August 13, 2012 - 03:13 PM #
JamesM

Member
Posts: 486

BW 87.2

Bench
60x5, 70x5, 80x5 90x7(PB) 100x3 (PB) 95x3 90x3 80x8 60x13

Incline Bench
60x5 70x10(PB) 80x4 90x1(PB)
70 to failure + 60 to failure

Dips
+15kgx5
+ 20kg x 6
+25kgx 5
+15kgx8
bodyweight to failure

Skull crushers + Machines various sets

August 14, 2012 - 07:05 PM #

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