Brianb's Training Log

[liftintexas]

Glad you're progressing on the DL's - mine have stalled out.

Looking good, man

[brianb]

Originally Posted by liftintexas

Glad you're progressing on the DL's - mine have stalled out.

Looking good, man

Thank you very much! I know how it is though when you get to a plateau trust me... have you tried switching things up a bit in regards to less reps but more rest time? That used to do the trick for me in the past.

[Lost Dog]

Looks good. 185 for 15 is pretty strong.

[liftintexas]

Originally Posted by brianb

Thank you very much! I know how it is though when you get to a plateau trust me... have you tried switching things up a bit in regards to less reps but more rest time? That used to do the trick for me in the past.

I think it's the grip thing.

[brianb]

Originally Posted by Lost Dog

Looks good. 185 for 15 is pretty strong.

Thanks Lost Dog

[nutbar]

I'm a little behind the times here but welcome!!

[brianb]

Originally Posted by nutbar

I'm a little behind the times here but welcome!!

Thank you!

[brianb]

Hypertrophy I - Monday April 14, 2008

Superset with full rest
DB Incline Bench Press:
1x5 w/ 70e
1x5 w/ 80e
1x7 w/ 80e
1x7 w/ 85e
1x7 w/ 85e (didn't want to go higher w/o a spotter)

Cable Seated Row:
1x5 w/ 180
1x5 w/ 225
1x5 w/ 235
1x8 w/ 235
1x9 w/ 235 (the stack didn't go higher )

Superset with full rest
DB Shoulder Press:
1x5 w/ 40e
1x5 w/ 45e (dropped due to compromised form)
1x6 w/ 40e
1x7 w/ 40e
1x7 w/ 40e

Wide-grip Lat. Pulldown:
1x5 w/ 130
1x5 w/ 145
1x5 w/ 145
1x5 w/ 145
1x5 w/ 145

Superset with full rest
Barbell Close-grip Bench Press:
1x10 w/ 135
1x5 w/ 185 (dropped because of difficulty)
1x5 w/ 175
1x5 w/ 175
1x4 w/ 175

High Pull:
1x6 w/ 95
1x8 w/ 95
1x8 w/ 105
1x6 w/ 115
1x5 w/ 115

Straight set
Swiss Ball Crunch w/ long-arm weight:
3x15 w/ 10lb plate

Captain's Chair Leg Raise:
2x15 w/ BW

Notes:
- This workout took forever because of the breaks... can't wait till the next one where the rest is shortened
- Overall not a bad workout... I definitely need to work on bench press as well as shoulder presses

[Littlemermaidklb]

Wow.... very impressive babe! I bet it feels good to be out of the break-in stage :-)

[brianb]

Originally Posted by Littlemermaidklb

Wow.... very impressive babe! I bet it feels good to be out of the break-in stage :-)

It definitely does... although I don't care for the 5 sets of 5 reps too much, but we'll see how that goes. Thanks for reading my log gorgeous

[brianb]

Hypertrophy I - Monday April 15, 2008
Workout 1B

Superset with full rest
Barbell Squat:
1x10 w/ 135
1x10 w/ 165
1x8 w/ 165
1x8 w/ 155

Deadlift + Shrug:
1x10 w/ 135
1x10 w/ 185
1x8 w/ 185
1x10 w/ 155

Superset with full rest
Bulgarian Split Squat
4x10 w/ 10e

Step-up:
4x10 w/ 10e

Ab work (straight sets)
Reverse Crunch:
1x20 w/ BW
2x15 w/ BW

Cable Ab. Pull / Crunch:
1x15 w/ 165 (straight)
2x12 w/ 165 (left and right oblique)
1x10 w/ 165

Notes:
- Holy shit... I'm going to be sore
- I love it

[Littlemermaidklb]

I thought you were supposed to be doing 5 sets of 5... right? Looks like you're doing more than you're supposd to (not that I'm surprised, lol) Great job!

[brianb]

Originally Posted by Littlemermaidklb

I thought you were supposed to be doing 5 sets of 5... right? Looks like you're doing more than you're supposd to (not that I'm surprised, lol) Great job!

Thanks baby Well it changes everyday so today was lower body and 4 sets of 10 but yesterday was upper body and 5 sets of 5. It changes everyday.

[Littlemermaidklb]

OOOOH... ok :-)

[brianb]

Hypertrophy I - Thursday April 17, 2008
Workout 2A

Superset with full rest
DB Incline Bench Press:
1x15 w/ 60e
1x15 w/ 60e
1x14 w/ 60e

Cable Seated Row:
1x15 w/ 180
1x15 w/ 180
1x15 w/ 180

Superset with full rest
DB Shoulder Press:
3x15 w/ 25e

Wide-grip Lat. Pulldown:
3x15 w/ 100

Superset with full rest
Barbell Close-grip Bench Press:
1x15 w/ 115
1x15 w/ 115
1x13 w/ 115

High Pull:
3x15 w/ 75

Straight set
Swiss Ball Crunch w/ long-arm weight:
4x15 w/ 10lb plate

Notes:
- I love this stuff... I felt pumped the entire way through.
- I probably can go up on some weights but my goal throughout all of this is to maintain as perfect form as possible

[dillytl]

I probably can go up on some weights but my goal throughout all of this is to maintain as perfect form as possible

That's a great goal to have - form is MOST important!!

[brianb]

Originally Posted by dillytl

That's a great goal to have - form is MOST important!!

I definitely agree... I'd rather build strong foundation with light weights with good form then mess up my back or knees Plus if I did all my PT colleagues would just make fun of me.

Hypertrophy I - Friday April 18, 2008
Workout 2B

Superset with full rest
Barbell Squat:
1x5 w/ 185
1x5 w/ 185
1x5 w/ 195
1x5 w/ 195
1x5 w/ 195

Deadlift + Shrug:
1x5 w/ 185
4x5 w/ 225

Superset with full rest
Bulgarian Split Squat
1x5 w/ 20e
1x5 w/ 25e
1x5 w/ 25e
1x7 w/ 25e
1x5 w/ 25e

Step-up:
1x5 w/20e
4x5 w/25e

Ab work (straight sets)
Reverse Crunch:
1x20 w/ BW
2x15 w/ BW

Cable Ab. Pull / Crunch:
1x15 w/ 165 (straight)
2x15 w/ 150 (left and right oblique)

Notes:
- Going to drop the weight next workout with step-ups and really hammer down form. I noticed me knee tracking too far medially. Unfortunately my gym doesn't have boxes in raising order so I'll have to do what I can.
- Deadlifts are getting stronger.. I love em

[brianb]

Hypertrophy I - Monday April 21, 2008
Workout 3A

Superset with full rest
DB Incline Bench Press:
2x10 w/ 70e
2x10 w/ 75e

Cable Seated Row:
1x10 w/ 225
1x10 w/ 195
2x10 w/ 210

Superset with full rest
DB Shoulder Press:
1x10 w/ 30e
3x10 w/ 35e

Wide-grip Pullups:
2x10 w/ BW
1x8 w/ BW
1x6 w/ BW

Superset with full rest
Barbell Close-grip Bench Press:
2x10 w/ 135
1x9 w/ 135
1x7 (rest for 5s. then finished 2 more) w/ 135

High Pull:
4x10 w/ 95

Straight set
Swiss Ball Crunch:
2x20 w/ 10lb plate
1x15 w/ 10lb plate

Hanging knee raise:
2x10 w/ BW (slow lower and raise)

[brianb]

Hypertrophy I - Tuesday April 22, 2008
Workout 3B

Superset with full rest
Barbell Squat:
2x15 w/ 135
1x10 (rest for 5 sec - finish 5 reps) w/ 135

Deadlift + Shrug:
2x15 w/ 135
1x13 w/ 135

Superset with full rest
Bulgarian Split Squat
1x12 w/ 10e
2x15 w/ 5e

Step-up (Step is just distal to patella):
3x15 w/ 5e

Ab work (straight sets)
Reverse Crunch:
3x20 w/ BW


Cable Ab. Pull / Crunch:
1x15 w/ 165 (straight)
2x15 w/ 150 (left and right oblique)

Notes:
- My legs were SHOT after this workout.
- I dropped the weight significantly on the step-ups and bss to achieve strict form which is my #1 priority

[liftintexas]

nice #'s - esp squats and incline chest

[brianb]

Originally Posted by liftintexas

nice #'s - esp squats and incline chest

Thanks especially cause lower body used to be something I hardly ever worked out... now I gotta pay the price lol

[brianb]

Hypertrophy I - Thursday April 24, 2008
Workout 4A

Superset with full rest
DB Incline Bench Press:
1x5 w/ 90e (needed a spotter for this to get the weight up the first time)
1x7 w/ 70e
1x7 w/ 75e
1x8 w/ 80e
1x8 w/ 80e (I felt a little weak today so I kept it safe at 80)


Cable Seated Row:
2x7 w/ 235 (the damn stack doesn't go higher )
3x8 w/ 235

Superset with full rest
DB Standing Shoulder Press:
1x5 w/ 45e
1x6 w/ 45e
1x6 w/ 45e
1x7 w/ 45e
1x6 w/ 45e


Wide-grip Lat Pulldown:
1x6 w/ 145
1x3 w/ 160 then 2 reps to finish with 145 (I got too confident there)
3x5 w/ 145

Superset with full rest
Barbell Close-grip Bench Press (hands 12 in. apart):
5x5 w/ 175

High Pull:
1x5 w/ 115
2x7 w/ 115
2x6 w/ 115

Straight set
Swiss Ball Crunch:
2x20 w/ 10lb plate
1x15 w/ 10lb plate

Notes:
- Overall a good workout. Feeling a little stronger on bench even though when I did DB inclines I had some problem with the left arm/shoulder but I quickly overcame the weakness.

[Littlemermaidklb]

Great workout love! Your numbers never cease to amaze me

[brianb]

Originally Posted by Littlemermaidklb

Great workout love! Your numbers never cease to amaze me

Thanks baby

Hypertrophy I - Friday April 25, 2008
Workout 4B

Superset with full rest
Barbell Squat:
1x10 w/ 135
3x10 w/ 155

Deadlift + Shrug:
1x10 w/ 135
2x10 w/ 185
1x6 (rested 5 sec, finished 4 more reps) w/ 185

Superset with full rest
Bulgarian Split Squat
4x10 w/ 10e

Step-up (Step is just distal to patella):
4x10 w/ 10e

Ab work (straight sets)
Reverse Crunch:
3x20 w/ BW

Notes:
- Successfully tackling the step-ups now that I backed the weight off a bit.
- BSS is still rough to do after the superset of DL's and squats but I'm hackin it haha.
- Back is definitely sore after the first superset, but its a muscle soreness that does not persist - definitely getting better lumbar stability

[Lost Dog]

Leg day looks pretty brutal. I haven't done an upper/lower split in years and I think I might die.

[brianb]

Originally Posted by Lost Dog

Leg day looks pretty brutal. I haven't done an upper/lower split in years and I think I might die.

haha I hear you there... I'm surprised I'm still standing actually.

[brianb]

Hypertrophy I - Monday April 28, 2008
Workout 5A - Rest time: 30sec - Target Sets/Reps: 3x15

Superset with full rest
DB Incline Bench Press:
1x15 w/ 60e
2x15 w/ 65e

Cable Seated Row:
2x15 w/ 180
1x15 w/ 190

Superset with full rest
DB Standing Shoulder Press:
1x15 w/ 25e
2x15 w/ 30e

Wide-grip Lat Pulldown:
3x15 w/ 100 (prob can go up next time)

Superset with full rest
Barbell Close-grip Bench Press (hands 12 in. apart):
3x15 w/ 115

High Pull:
1x15 w/ 75
2x15 w/ 85

Straight set
Swiss Ball Crunch:
2x20 w/ 10lb plate
1x15 w/ 10lb plate

Captain's Chair Leg Raise:
2x10 w/ BW and slow eccentric lower

Notes:
- For a shitty, rainy day filled with exams and practicals not too shabby... I feel like I can push harder next time with better concentration

[liftintexas]

Brian, looks very solid. lot of strength there.

[brianb]

Originally Posted by liftintexas

Brian, looks very solid. lot of strength there.

Thanks very much! I feel like I'm grinding to a halt with the progress but I'm guessin its just a speed bump haha.

Hypertrophy I - Tuesday April 29, 2008
Workout 5B - Rest: 90s - Target Sets/Reps: 5x5

Superset with full rest
Barbell Squat:
1x5 w/ 185
4x5 w/ 195

Deadlift + Shrug:
1x5 w/ 185
4x5 w/ 225

Superset with full rest
Bulgarian Split Squat
1x5 w/ 20e
1x7 w/ 20e
1x5 w/ 25e
2x5 w/ 25e

Step-up (Step is just distal to patella):
1x5 w/ 20e
1x7 w/ 20e
1x5 w/ 25e
2x7 w/ 25e

Ab work (straight sets)
Reverse Crunch:
2x20 w/ BW
1x15 w/ BW

Cable Ab. Pull / Crunch
2x15 (left and right obliques) w/ 150
1x15 (rectus abdominis) w/ 165

Notes:
- I hate these 5x5 sets, takes too damn long to get out of the gym because of the rest time haha.
- I'm officially a 2nd year D.P.T. student now and will be doing clinical work in the outpatient setting very soon Not really related to my log, but I'm thrilled none-the-less

[brianb]

Hypertrophy I - Monday April 28, 2008
Workout 5A - Rest time: 30sec - Target Sets/Reps: 3x15

Superset with full rest
DB Incline Bench Press:
1x10 w/ 70e
1x10 w/ 75e
1x10 w/ 80e
1x8 w/ 80e

Cable Seated Row (different gym and machine so I'm not sure how accurate these numbers are):
1x9 w/ 150
3x10 w/ 130

Superset with full rest
DB Standing Shoulder Press:
2x10 w/ 30e
1x10 w/ 35e
1x7 (rest for 10 sec and finished 3) w/ 35e

Wide Grip Pull Up:
1x10 w/ BW
1x6 (rest for 10 sec, cranked out 2 more) w/ BW
1x5 (rest for 10 sec, cranked out 2 more) w/ BW
1x7 w/ BW

Superset with full rest
Barbell Close-grip Bench Press (hands 12 in. apart):
2x10 w/ 135
1x9 w/ 135
1x10 w/ 135

High Pull:
1x10 w/ 95
3x10 w/ 105

Straight set
Swiss Ball Crunch:
1x20 w/ 13.2lb medicine ball
2x15 w/ 13.2lb medicine ball

Notes:
- Got some personal records but I feel effin spent haha
- Pull ups were weak but I think it was because I was pushing so hard all in all