OUTSHINED's strength and lean gains log

[OUTSHINED]

Hi guys, I always usually log my training but thought i'd throw one up here. Always open to advice, and willing to help anyone who wants it. I train high frequency, moderate-high volume depending on body part or how I am feeling, and sometimes up to 7 days a week. Will throw up some pics and stats soon and as I go along. Weights are in kg's.

Wednesday - 1/1/14
Back

Weights were mostly light due to a bit of a lower back issue, focus was on squeeze and stretch on some movements. Started with foam rolling back and glutes.

T-bar rows
20x20
20x20
40x15
40x15
20x30

Smith BB row
60x20
80x20
100x15
100x15

Neutral grip pullups - BWx10
Wide pullups - BWx10
CG underhand pullups - BW x10

Seated V Bar Row
(don't know actual weights, just plate number on stack)
12x20
12x15
15x15
15x12

Rack pull from just under knee
60x10
140x10
220x8 - straps at this point
260x6
180x10

Hyperextensions
BWx10-15x4 sets

Finished with more foam rolling and some quick core stability work. Not a usual back workout with exercise choices, weights or rep ranges but had to make what I could do work.

[rmkicks]

Nice log and thanks for sharing. I will definitely be following along. Good luck in hitting your goals.

[OUTSHINED]

Nice log and thanks for sharing. I will definitely be following along. Good luck in hitting your goals.

Thanks mate!

[Dont wanna be old]

I like this .
1) foam roller , I thought I was the only one that used .
( hams and lower back miracle tool )
2) Squeeze , I can't lift as much as those that swing the weights .
3) Rack pulls , underated exercise .

Will enjoy this log .
Looks like you know what's up .
Keep it up
DWBO

[OUTSHINED]

I like this .
1) foam roller , I thought I was the only one that used .
( hams and lower back miracle tool )
2) Squeeze , I can't lift as much as those that swing the weights .
3) Rack pulls , underated exercise .

Will enjoy this log .
Looks like you know what's up .
Keep it up
DWBO

Thanks a lot DWBO! I'm know on the young and still novice side of lifting, but without foam rolling and my rehab/prehab exercises i know i'd feel at least 90 years old in my muscles and joints. Thanks again for popping in!

[Dont wanna be old]

If that's you in the avatar your no rookie .
Keep up the good work .

[OUTSHINED]

If that's you in the avatar your no rookie .
Keep up the good work .

Yes thats me from November, before a vacation and all the Christmas eating, a bit softer now but I expected that and now im ready to hit it hard again. No matter what, I know i'll always still feel a rookie in my mind, it keeps me pushing forwards though i guess!

Thursday - 2/1/14
Arms

Like back, arms are never usually super heavy, tried to get good squeezes on all movements and in and out as quick as possible. Rest between sets was up to about 1 minute max. Didn't do any super setting for arms today, just a few drops and focused on getting a pump.

Machine Hammer curl - both arms
23x20
32x15
45x15
50x12
50x8 drop 41x6 drop 32x8 drop 18xas many as possible + partials

Rope pushdown
23x20
32x18
45x15
52x12
50x12 drop 41x10 32x8 drop 23xas many as possible + partials

EZ bar curl - not sure the weight of the bar, weights are just plates added
20x15
40x12
40x10 - control negative
30x12 drop 20x8 - control negative

Bench dips - i use these sparingly every few weeks because they can make my shoulders feel really tight, but when they do work for me they really give me a great pump and I can really focus on squeezing. I used to think this was a useless exercise until i played with the setup and started to do them with my feet higher than my hands, so I use a lower fitness step for the dipping and a regular flat bench for supporting my feet.
BWx15
BWx15
20x10
20x15 - shoulders started to tighten up

Reverse incline bench DB curls - one arm at a time
10x15
12.5x15
15x15
15x12

Tricep L-extensions
10x15
12.5x15
15x15
17.5x15
17.5x15

Finished with foam rolling lower and mid back and glutes and some core stability work. Early morning legs tomorrow will be interesting... Hopefully my lower back is primed for squatting cos my mind is hanging out for some heavy leg days.

[Rooroo]

Enjoying this already Outshined . I too am all about the squeeze and filling the muscle with blood !! Once the light goes on regarding the importance of the squeeze in the particular muscle u are training I believe the look of the muscle improves greatly.
Thanks for taking the time to share this with us . Great work bro!!

[OUTSHINED]

Enjoying this already Outshined . I too am all about the squeeze and filling the muscle with blood !! Once the light goes on regarding the importance of the squeeze in the particular muscle u are training I believe the look of the muscle improves greatly.
Thanks for taking the time to share this with us . Great work bro!!

Thanks a lot RR! I'd have to agree with the muscle look changing with the squeeze, definitely has provided me with a rounder and fuller look compared to when I would just go through motions or throw weights around. Thanks for stopping by!

[OUTSHINED]

Friday - 3/1/14
Legs


Today I tried so hard to get a good leg workout in, but my lower back issues are really holding me back in strength and intensity. Haven't had a great leg workout in a good month now, but tried to do what I could today, kept exercise selection low because I wasn't sure how I would go doing certain ones.

Began with foam rolling lower and mid back and glutes, and also did some between a few squat sets. I will be receiving a Grid 2.0 roller soon which I have used before and loved, so no more communal gym foam roller for me.

Lying leg curl
32x20
59x18
86x15
100x12
113x~8
86x6 + partials
59x10 + partials

DB RDL - focused on decent stretch and full hamstring and glute squeeze at top. Didnt go too heavy here, and was quite lazy with rep ranges towards the end.
20x15
25x15
30x15
35x15
40x10

Squats - Didn't put as much weight on the bar as I would have liked, and reps were nowhere near as high as usual. Not quite back in the groove, but hopefully lots of rehab work, rolling, core work and stretching will sort this out quickly.
60x10
60x10
100x8
100x10
140x5 - foam rolled after as started to feel paint/tightness in lower back/glutes.
160x6 - belt on from this set
200x3 - foam rolled after
180x3

45 degree leg press - just weights on machine, no idea what the sled weighs. Didn't go heavy because hips felt tight here, kept volume up on this exercise.
100x20, 15, 10 - 30 second rest between sets
200x20, 10 - 30 seconds rest between
300x15, 10, 10 - 30 seconds between
300x15, 10

Smith machine calf raises on platform - focused on decent stretch without aggravating any ankle tendons because I cant afford any more setbacks atm, as well as a good squeeze. Didn't go heavy here, and don't like to if I am using a platform.
20x20
80x6 - held stretch
80x10
80x12
120x10
120x8 - deep stretch
140x6

Finished with foam rolling lower back and glutes. Focused a lot of the piriformis area which is making squatting more bearable, but i'm far from back to my usual self.

Nothing spectacular today, but hopefully when my injuries are sorted out I can be happy with my leg day work again. Also, squatting at 5am is not the most enjoyable thing I am finding, but can't find any other time atm. Was going to do my first PL comp this month, but may have to look for another in a coming month if things aren't sorted out soon. Very strange in that deadlifts do not aggravate me anywhere, but may give me tight hips from time to time but squats and other leg work tends to suffer.