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  • H4TW's Training/life log.

    Been training instictively latley and loving it.

    Monday was back: 10 sets of heavy weighted pullups with differant grips on each set. Reps where in the 4-12 range lowering the weight on each set and just pulling and doing slow negs to failure each set. Then I swam for 20/30mins doing the breast stroke as hard as I could for laps.

    Much differant than my usual training style or split, but it was simple heavy and effective.


    Tuesday I trained bis and foreamrs:
    Same kind of deal, 10 sets of heavy weighted chins starting heavy as hell lowering the weight as I went down. I do them a little differant when I train them just for bis, I curl up in a ball kind of with my legs out in front of me.
    , super slow negs squezing the bis hard on each set and every set was to total failure. I finished it off with heavy hammer curls in the 5-6 reps range and did plate pinches for forearms. 6 sets for each of those.

    Much differnat than anything I'd normally do but I'm going on instinct and just doing the basics, old school moves with heavy weight. I'll probablly write out a new split for myself after a week or two of this but it's new and I'm enjoying it so well see how it goes.
    I have always been nazi like strict on my splits so to train on instinct is totally new for me. We'll see how it goes for a while. I just moved to a new city sunday so it's hectic as hell for me atm! I'm staying with friedns till I find and apartment so eating and hitting the gym everyday is a chore but it gets done. This is what I do I lift, it's my life so it gets done no matter what. I'd live in a car and still eat and train. I should be starting at a gold's out here within the next few days so I'll probably make that my home....



    Stay tuned....
    www.IronMagLabs.com

    15% off on all IronMagLabs products at the IronMagLabs store= H4TW15

  • #2
    Fucking-A! Time to get on this shit.

    Training has been totally fucked due to my move/lifestyle change but I have finally been hitting the gym on a regular baises.

    Tuesday
    Bis/tris/forearms

    Closegrip bench: 135-20, 185-15 (warmups) working sets; 205-12, 255-10, 275-10, 315-8*
    Vbar pressdowns: 110-15, 130-12, 12, 145-10
    1 arm revers grip press downs: 45-12,12,12,15*

    Straight bar curls: 80lbs-15 (warmup) 95lbs 8,10,10, 80*
    Hammer curls: (Pinwheels) 40lbs,15 45lbs-12 50lbs-10 55lbs-8
    Reversgrip preacher curls: 50lbs 10, 10,10,12
    Wrist curls with 95lbs ( all sets to failure didnt count reps but somewhere between 20-25 reps for 5 sets
    Wensday
    Delts/traps/abs
    DB press: 40lbs-20 (warmup) 50lbs-12, 55lbs-10, 60lbs-10, 65lbs-10
    Flat bar front raises over head (just the bar) 15,18,20,20
    DB side laterals 30lbs dbs 12,12,12,12
    Revers pecdeck: 100lbs-15, 110-12, 120-10 130-10 but had to rest pause to get the last 2 reps so..

    Front flat bar shrugs 225lbs 15, 18, 20, 20 (I do these pretty damn light and get a good stretch on every rep

    did some bs ab work for about 20mins followed by 20mins of moderate intinsity cardio on the max incline and called it good.
    Behind the back shugs: 185lbs 15,15,18,20

    Been out of the gym regularly so my lifts are wwwaaaaayyyy the fuck down, I also do super slow negs on every rep to get the most out of each set. Not really too worried about moving much weight, did that shit when I was younger and now my joints are paying for it. Anyways my main focus is hypertrophy now and this seems to be working well for me. Once I get a few months in I'll probablly switch it up to more power moves, squats, deads and heaveir bench but right now I just want to put the size I lost back on and get my body ready for the heavier loads to come.
    www.IronMagLabs.com

    15% off on all IronMagLabs products at the IronMagLabs store= H4TW15

    Comment


    • #3
      Originally posted by Hate4TheWeak View Post
      Fucking-A! Time to get on this shit.

      Training has been totally fucked due to my move/lifestyle change but I have finally been hitting the gym on a regular baises.

      Tuesday
      Bis/tris/forearms

      Closegrip bench: 135-20, 185-15 (warmups) working sets; 205-12, 255-10, 275-10, 315-8*
      Vbar pressdowns: 110-15, 130-12, 12, 145-10
      1 arm revers grip press downs: 45-12,12,12,15*

      Straight bar curls: 80lbs-15 (warmup) 95lbs 8,10,10, 80*
      Hammer curls: (Pinwheels) 40lbs,15 45lbs-12 50lbs-10 55lbs-8
      Reversgrip preacher curls: 50lbs 10, 10,10,12
      Wrist curls with 95lbs ( all sets to failure didnt count reps but somewhere between 20-25 reps for 5 sets
      Wensday
      Delts/traps/abs
      DB press: 40lbs-20 (warmup) 50lbs-12, 55lbs-10, 60lbs-10, 65lbs-10
      Flat bar front raises over head (just the bar) 15,18,20,20
      DB side laterals 30lbs dbs 12,12,12,12
      Revers pecdeck: 100lbs-15, 110-12, 120-10 130-10 but had to rest pause to get the last 2 reps so..

      Front flat bar shrugs 225lbs 15, 18, 20, 20 (I do these pretty damn light and get a good stretch on every rep

      did some bs ab work for about 20mins followed by 20mins of moderate intinsity cardio on the max incline and called it good.
      Behind the back shugs: 185lbs 15,15,18,20

      Been out of the gym regularly so my lifts are wwwaaaaayyyy the fuck down, I also do super slow negs on every rep to get the most out of each set. Not really too worried about moving much weight, did that shit when I was younger and now my joints are paying for it. Anyways my main focus is hypertrophy now and this seems to be working well for me. Once I get a few months in I'll probablly switch it up to more power moves, squats, deads and heaveir bench but right now I just want to put the size I lost back on and get my body ready for the heavier loads to come.
      What is the lifestyle change? Did you have to change jobs too in the move?
      Not Everything. Not Yet.

      Comment


      • #4
        Yeah, I moved in with some friends so I could get setup in a new city. These "friends" aren't exactly fittness enthusists to say the least, so shit gets pretty hectic around here. Where I was living there's arleady about 4 ft of snow on the ground so making more than unemployment pays up there is not an option, I was lucky to get the the gym 2-3 days a week up there due to being just fucking buried in the shit. I had to get out, so now I'm down in Phx AZ.
        I work 2 jobs, my diet is the "see food" diet atm and I hit the gym at bizzar times. I still train 5-6 days a week but its whenever I have time between jobs. No biggie, been through much worse...

        Life should return to normalish once I get into my own house here in the next few weeks.
        www.IronMagLabs.com

        15% off on all IronMagLabs products at the IronMagLabs store= H4TW15

        Comment


        • #5
          Right on. I'll be down in Phx, AZ in Feb. I'll let you know.
          Not Everything. Not Yet.

          Comment


          • #6
            Thursday
            Legs

            Squats; 135lbs (warmup) 2x15-20, 185-12, 215-10-10-10 (still nursing a knee injury I hope to have operated on before to long so I dont push it with squats...obbviously lol
            Leg Press 300lbs-20, 400-20, 500-15, 600-15, 800-8*
            Seated leg curls 100lbs-15, 130-12, 160-10
            leg extensions, 100lbs-50-50-56
            Standing calf press 200lbs-25 (warmup) 300-15, 400-12
            ^Superset with seated calve raises
            90lbs-25, 135-20, 20
            15mins low speed max incline on the treadmill of extra pain


            Friday
            Chest/tris

            Flat hammer strength: 90lbs-25 (warmup) 180lbs-15, 260lbs-12, 310-10-8*
            Incline bench: 215, 12, 12, 12 ,12
            Peck deck, 120- 20-20-20
            Cable flies 80 on each side 12, 12, 12

            Tris/
            Light skull crushers with fixed bar: 15-18-20*
            Close grip cable push downs: 95lbs-15-15-15

            Called it good. Somewhere between tuesday and wensday I got a bad ass fucking chest cold so my lifts are all down, I feel like total shit! No energy,swetting up a storm, and stopping every set to blow my nose. I always try to do at least a 4-6 sec neg on all my reps so I dont get to crazy with the loads anymore if you're wondering why the numbers are low.......those are my excusses...I have tons more just ask

            Took saturday off, wanted to go hit back but I couldn't even get out of bed so I'm gonna go slam some jacked/phera and eca and go take care of that now.
            www.IronMagLabs.com

            15% off on all IronMagLabs products at the IronMagLabs store= H4TW15

            Comment


            • #7
              Originally posted by The Joker View Post
              Right on. I'll be down in Phx, AZ in Feb. I'll let you know.
              hell yeah, I turn 30 this feb...my fiancee has a twin sister so I'm trying to work out something there, it's gotten violent but I think it's a legit request.

              Let me know though for sure brother!
              www.IronMagLabs.com

              15% off on all IronMagLabs products at the IronMagLabs store= H4TW15

              Comment


              • #8
                Aaaaaaaaahhhhhhhhhh twins.............. Nice


                Will do brother.
                Not Everything. Not Yet.

                Comment


                • #9
                  Sunday:
                  Back/light bis

                  Widegrip pullups, 8,10,8,5 (31 reps total) again all my reps are superstrict form with slow negs to tear as many fibers as possible and get a good stretch at the end of each rep. been doin it for awhile and it really seems to be increasing the size of my muscle bellies so....I'm sticking with it.

                  Seated Hammer strength low rows: 135-15 (warm up) 215-12, 265-10-10-10*

                  Stiff arm rope pulldowns: 80lbs-20, 90lbs-18,100lbs-15, 110-12

                  Seated db sup curls: 35's 12-12-12
                  Machine curls(close grip): 80lbs 15-15-18*
                  www.IronMagLabs.com

                  15% off on all IronMagLabs products at the IronMagLabs store= H4TW15

                  Comment


                  • #10
                    Monday:
                    Tris:
                    Close grip bench: 135lbs-20, 185lbs-15 (warmup sets) 215lbs-12-12-12-10*
                    Seated overhead db press: 80lbs-10-12-12
                    VBar press downs: 120lbs-10-10-10
                    Machine netrual grip extensions: 90lbs-15-15- *last set rest paused 15*-3-2-1*

                    30mins maxincline on the treadmil at moderate pace
                    www.IronMagLabs.com

                    15% off on all IronMagLabs products at the IronMagLabs store= H4TW15

                    Comment


                    • #11
                      Tuesday:
                      Shoulders/bis/forearms

                      Seated flat bar press: 135lbs-15 (warmup) 185lbs -10-10-12-12*
                      Fixed bar upright rows: 135-10-10-10*
                      Arlond press's: 35lbs-12-12-15*

                      Bis: standing db sup curls: 25's-15 (warmup) 35's-12-12-12
                      Close grip fixed bar curls: 85lbs-10-10-10
                      Machine curls 80lbs-10-10 *Last set was a drop set 80lbs-10-65lbs-4, 50lbs-6
                      Revers grip 1 arm cable curls: 45lbs: 8-8, *last set was a drop set 45lbs-8*-30lbs-5-20lbs-3

                      Forearms:
                      Behind the back wrist curls 95lbs-20,15, 12*
                      <SUPERSET
                      Spider wrsit curls: 95lbs-15,12,8*
                      www.IronMagLabs.com

                      15% off on all IronMagLabs products at the IronMagLabs store= H4TW15

                      Comment


                      • #12
                        What are the * for ? Looked through and didn't see any depections of it.
                        http://www.blacklionresearch.com/

                        WORLD PHARM =

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                        • #13
                          Originally posted by USEALITTLE View Post
                          What are the * for ? Looked through and didn't see any depections of it.
                          lol---My bad bro. *= Failure
                          www.IronMagLabs.com

                          15% off on all IronMagLabs products at the IronMagLabs store= H4TW15

                          Comment


                          • #14
                            So I fially decided to do my job and move my thread over here.

                            Wensday:
                            Quads/hams/calves

                            Just typed up this whole 2 pages worth of training and my kid hit the back button so I'll fill in the lifts later....sorry guys..Christmas and all. Merry Christmas BTW everyone. Hope you all gained a lb or two of lmb today.

                            Thusday: I had to take the day off. Life..didn't want to but had no choice so..

                            Friday:
                            Heavy Chest/Light Tris
                            www.IronMagLabs.com

                            15% off on all IronMagLabs products at the IronMagLabs store= H4TW15

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                            • #15
                              I THINK YOU NEED MORE JOURNALS
                              "NOTHING IS TRIVIAL"

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