Training Log - Trying to develop a golden era physique

[D6A6N6I6E6L6]

I'm 21 years old, about 220lbs at maybe 12% bodyfat, and I've got 5 years of training under my belt now. I like to think I have a fairly balanced physique so my goal primarily is to put on some useless size and gain some strength while I'm at it.

Any support is welcome and I'll be sure to hit up others' logs as well.

I'll start by posting today's workout.

01/05/15: CHEST/TRICEPS (no I don't schedule chest on monday, just happened to be training it today lol)

Incline Barbell:
-45 x 20 x 2
-95 x 20 x 2
-135 x 20 x 2
-185 x 10
-225 x 10
-245 x 11
-275 x 3 (I'd like to think I would have gotten more if I went straight to this from the 225)
-245 x 6
-225 x 8
^last 2 sets I didn't use a spotter so those weren't all out.

Reverse Bench Press:
-135 x 20
-185 x 10
-225 x 10
-245 x 9
-245 x 8
-225 x 10
-225 x 7 done

Machine Flyes: (would have rather used cables but they were taken)
-75 x 15?
-90 x 10-15 x 5
^not much rest, painful contractions

Decline Pull Overs:
-5 sets of 10-15 with a 40lb dumbbell, trying to make my chest touch my chin at the top of the movement. Also trying to make the sets last about 30-45 seconds

Overhead Dumbbell Extension (Single Arm):
-20 x 20
-30 x 30
-30 x 10-15 x 3
-20 x 20

Rope Extension (Some of this exercise may not be accurate cause I'm going off memory, doesn't matter too much anyway):
-60 x 20
-90 x 20
-120 x 15
-120 x 12
^both sets 120 were done with my head low, leaning forward to get a pull on the long head
-90 x ??? x 3

Seated DB Curl:
-20 x 10 x 2
-35 x 10 x 2
^shoulders were cooked, doing back tomorrow so I'll hit biceps then

Feeling tired today and starting to get some kind of cold. Never thought that would have happened with my recent vitamin supplementation and water intake but oh well. Guess I'll go to bed early tonight and try to sleep it off.

 

[D6A6N6I6E6L6]

01/06/15: Back/Biceps

Yates Rows:
-45 x 20
-135 x 20
-135 x 20
-225 x 20
-315 x 12
-315 x 11
-365 x 6 form less strict lol
-315 x 7

Rackpulls (slightly above knee, used a different rack than normal so the position was off a bit i think):
-225 x 10 shrugged every rep too
-405 x 10 shrugged every rep too
-495 x 10
-585 x 6
-495 x 10
^all full resets

Dumbbell Shrug/Retraction:
rhomboid activation, bringing elbows back
-60 x 12
-85 x 12 x 4

Dumbbell Pullover:
-45 x 12
-60 x 10-12 x 4 or 5 sets?

Spider Curls:
-55 x 10-12 x 8 sets

Hammer Curls:
-35 x 10
-60 x 10
-85 x 6
-85 x 6
-85 x 5
-60 x 8 or 9, was able to get the dbs up a lot higher, touching the shoulder

Tricep Under Hand Extension:
-105 x 20 x 2
-105 x 15
-105 x 10 x 2

I'm still sick so I've got a headache and a wad of mucus in my throat to tend to. Nose is a little clogged up also. It didn't affect my training too much, in fact training actually cleared it up a bit haha.

 

[TrinityD]

You're from bb.com

 

[D6A6N6I6E6L6]

You're from bb.com

Yeah I posted there when I was a naive teenager thinking I was gonna be pro, lol. I wanted to make another log and I figured I'd do it somewhere else now.

 

[TrinityD]

Heh time flies doesn't it?
You chose a good website.
What kind of pro were you trying to be?
You can still do Mens Physique.

 

[D6A6N6I6E6L6]

Heh time flies doesn't it?
You chose a good website.
What kind of pro were you trying to be?
You can still do Mens Physique.

Hah I wanted to be a pro bodybuilder man, but after really realizing what they do and how much of a joke men's bodybuilding has become, I really lost interest. Not only that but I also started to learn more about bodybuilding in the '70s and '80s, and realized how much better those guys were.

Anyway I don't know that I want to enter any shows at all, I'd rather just do it for fun, do it my way, and chase the look that I want.

 

[TrinityD]

Good choice brother.
I'll be following your log, I know you're a good guy.

 

[D6A6N6I6E6L6]

Good choice brother.
I'll be following your log, I know you're a good guy.

What makes you so sure?
Thank you for the support though

No training today. I was contemplating going to hit up some legs & delts but I'm just feeling too shitty and run down. I had a 2 hour nap when I got home from school lmao. Anyway my sickness isn't going away and it's actually getting worse. I'll be forcing my self to train tomorrow because I don't like to have 2 off days in a row, but hopefully I'll be able to function normally

 

[D6A6N6I6E6L6]

Alright, so I didn't train from the 7th-11th. Long story short, I had a cold before that, turned into a fever, back into a cold, then strep throat and pink eye in BOTH EYES. Yeah, fun. Barely ate for that entire time which explains my pathetic (and I mean pathetic) numbers today (mostly referring to flat bench).

01/12/15: CHEST/TRICEPS (next monday I will NOT be doing chest, I promise)

Flat Bench:
-45 x 2 sets
-95
-135
-185 x 10
-225 x 10
-275 x 5 lol
-225 x 10?
^havent done flat bench since september where I did 315 for 6. I should still be strong on it but the strength decrease is the result of coming back after being sick of course.

Hammer Incline Press (not including the weight of the handles or whatever)
-180 x
-270 x 10
-270 x 10
-270 x 10
-360 x 5 or 6
didn't want to do any more

Cable Flys
-45lbs for a few sets, stopped feeling a pump in my chest after the 3rd set

Rope Extensions
-60 x 20
-90 x 10-15 x 4 sets

Overhead DB Extensions
-20 x 15
-30 x 10-15 x 3 or 4 sets

 

[D6A6N6I6E6L6]

01/13/15: BACK/BICEPS

Rackpulls (shrugging whatever I could during the warmups):
-135
-225
-315
-405 x 10
-495 x 10
-585 x 8
-585 x 7
-495 x 10

Dumbbell Rows (reset on ground each rep, db to chest):
-70 x 10
-100 x 10
-120 x 9
-120 x 8
-can't remember if i did another set or not

Lat Pulldowns:
-105 x 15
-150 x 10-12 x 5
-150 x static hold in contracted position, flexed around a bit

Dumbbell Pullovers:
-running out of gas here
-50 x 20 x 3

Some dumbbell curls with 40s and concentration curls with a 25lb dumbbell, nothing interesting

Strength is still there for back but my work capacity/endurance is lacking. Sometimes when I train my back I feel like I can go forever. Just get lost in it and train for hours with endless amounts of sets. Not today though lol. I'm getting better though. Still sick but I'm working through it, slowly increasing my food intake so that should help.

 

[D6A6N6I6E6L6]

Long story short I got really REALLLLY sick and forgot to post in this log once I got back to training. Have been back in full stride for a while now though.

I did some chest yesterday, did incline dumbbell 125s for 6 and 5, then a couple sets of 10 or so with 110s. Not my best but it was ok. Then I did some incline smith guillotine presses with forced negatives at the end of each set. Tons of flyes and pull overs at the end.

Here's todays back workout, some filthy lifts today.

Yates Row:
-45 x whatever
-135
-225
-315 x 15
-365 x 10 felt easy
-405 x 10
-405 x 8 or 9
-315 x 12 reset on rack each rep

Deadlift (ALL SETS WERE DONE WITH 5+ SECOND ECCENTRICS ON EVERY REP):
-225 x 10
-315 x 10
-405 x 6
-495 x 3
-405 x 7 shrugged every rep, thought I was gonna tear my throat open on the last one, almost blacked out at the end of the eccentric portion of the last rep too.

Seated shrugs/retractions:
-50 x 12-18 for 5 sets

Dumbbell Pullovers:
-45 x 20
-70 x 10-15 x 4
-took a huge breath every time I brought the dumbbell down

Wide Grip Barbell Curls:
-45 x 10
-45 x 10
-65 x 10
-95 x 10
-95 x 8
-95 x 7
-95 x 11

Single Arm Peacher Machine (side ways):
-25 x 12
-50 x 10 or so x 3 sets I think

Pullups:
-9 reps

/out

 

[D6A6N6I6E6L6]

Lower back's wrecked from yesterday, my leg training today didn't feel quite right, but I managed.

Squats
45 x 10 x 3
135 x 10 x 2
225 x 10
315 x 5
405 x 4
365 x 4
Stopped here because I didn't want to do anymore

Did a set of hacks, 2 plates x 10 or so but the exercise wasn't feeling right

Single leg press (plate per side)
1 x 12
2 x 12
3 x 8-10 x 3
Could feel my sciatic nerve a bit on the left leg lol

Extensions
60
80 x agony a few times

Hamstring curls
100 x same

Calves
-10 sets total, going back and forth between standing and donkey

Lateral raises
15 x 15
30 x 30
45 x 10 x either 4 or 5 sets
20 x over 60, lost count

Rear Delt flyes
90 x 20
150 x 15 x 5

Gonna take tomorrow off, will be back on Friday for chest