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  1. #1
    M&S Promotions Coordinator RyanK's Avatar
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    Default The Pump is Real: A Training Log

    Starting a new training log since I've been lazy and haven't written down a work-out in 1.5 years or so -- Keeping a "mental" log doesn't count! I'm starting in the middle of my week and everyone's favorite day...

    Chest/Arms - Thur. 1/15

    Incline Bench -
    Bar x 12
    95 x 10
    135 x 5
    175 x 8,5,8

    Flat Machine Press / Pec Dec Super Set-
    1 plate/side x 12 / 80 x 8
    2 plate/side x 10 / 80 x 8
    2.5 plate/side x 8 / 80 x 8
    3 plate/side x 6 / 70 x 8

    Flat Machine Press Drop Set -
    2.5 plate x 12, 1.5 plate x 10, 1 plate x 10

    Pec Dec 21's -
    80 x 7/7/7
    90 x 7/7/7

    Low Cable Flys/Hammer Curl Super Set -
    30 x 10 / 35's x 10
    30 x 10 / 35's x 10
    30 x 10 / 35's x 10

    Cable Curl/Cross Body Hammer Curl -
    100 x 10 / 25's x 8
    100 x 10 / 20's x 8
    100 x 10 / 20's x 8

    Tricep Tri-Set - Push Downs, Extensions, Rope Push Downs -
    100 x 10 / 100 x 8 / 40 x 8
    100 x 10 / 100 x 8 / 40 x 8
    100 x 10 / 100 x 8 / 40 x 8

    The inclines felt heavier today than last week, so not much progress there. Once I hit three sets of ten "controlled" reps with a predetermined weight (175lbs) I'll add 5lbs to the working sets until the 3x10 rep goal is met. The rest of the workout was mainly chasing a pump and getting extra volume in. Overall a good chest day!
    - Muscle & Strength eCommerce Promotions Coordinator

  2. #2
    M&S Promotions Coordinator RyanK's Avatar
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    Legs - Friday - 1/16

    This was a quad focused leg day with our resident videographer and a good kick in the ass! I'm so used to training alone that having a partner felt odd but provided much needed encouragement to power through the mental block that might be holding me back. It was also a new challenge trying to keep up. Rest times were short, sets were intense and explosive, and the quad pump was real!

    Warm up with 3-4 sets of Leg Ext.

    Front Squat -
    Bar x 10
    135 x 8
    185 x 8,8
    225 x 6 - Rep PR

    Squat -
    225 x 3 - Lost tightness at the bottom and almost lost it so I decided to lower the weight a bit.
    185 x 10
    185 x 8

    Hack Squat -
    1 plate/side x 10
    1.5 plate/side x 8
    2 plate/side x 6

    Single Leg Press -
    1 plate/side x 12/leg
    1.5 plate/side x 12/leg
    2 plate/side x 12/leg, 15 reps with both legs

    Leg Press Drop Set -
    4 plates/side x 20, 3 plates/side x 20, 2 plates/side x 20, 1 plate/side x 20

    Lie on the floor and question the meaning of life -
    1 x 5 min

    Stumble to the bathroom and almost dry heave -
    1 x 1

    Finished with a couple sets of single leg extensions and one burn out set with both legs. I'm going to feel this one tomorrow...
    - Muscle & Strength eCommerce Promotions Coordinator

  3. #3
    M&S Elite Member OneGun's Avatar
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    Congrats on starting a log and the squat PR. I incorporate dry heaves into my leg day often too.

  4. #4
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    This looks intense.. Might try this when I muster up the courage in a year or 10..


    Sent from my iPhone using Tapatalk

  5. #5
    M&S Promotions Coordinator RyanK's Avatar
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    Quote Originally Posted by OneGun View Post
    Congrats on starting a log and the squat PR. I incorporate dry heaves into my leg day often too.
    Quote Originally Posted by TehBrackShiip View Post
    This looks intense.. Might try this when I muster up the courage in a year or 10..
    Thanks guys! Nothing to record from the weekend but a couple of rest days filled with eating big and a few naps. Looking forward to training shoulders tonight!
    - Muscle & Strength eCommerce Promotions Coordinator

  6. #6
    M&S Promotions Coordinator RyanK's Avatar
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    Shoulders/Traps - Mon. 1/19

    Super Set - Seated DB Laterals/Band Pull Aparts -
    30s x 12 / Mini Orange x 20
    40s x 10 / Mini Orange x 20
    50s x 8/ Mini Orange x 15
    50s x 10/ Mini Orange x 15
    50s x 10,10
    Drop Set -50s x 10, 40s x 10, 30s x 10

    Hammer Strength BTN Press -
    1 plate/side x 12
    1.5 plate/side x 10
    2 plate/side x 8, 8, Rest/pause set - 2 plate/side x 5,rest,3
    1.5 plate/side x 10,8

    Super Set - Rear Laterals/Band Face Pulls -
    35s x 10 / Red Band x 10
    35s x 10 / Red Band x 10
    35s x 10 / Red Band x 10

    Super Set - Low Cable Upright Rows/Band Face Pulls -
    80 x 12 / Red Band x 8
    120 x 12 / Red Band x 8
    150 x 12 / Red Band x 8
    Dropset -
    150 x 10, 120 x 10, 90 x 10

    Machine Shrugs -
    1 plate/side x 15
    2 plate/side x 15
    3 plate/side x 10
    4 plate/side x 10
    3 plate/side x 15

    Trained at my old gym tonight since the M&S gym was in use, doing some filming. It's been a while since I've trained there and felt like old times. It's a "no-frills" type gym with some cool machines (like the Hammer Strength BTN Press I used tonight) and a cool atmosphere. I was dreading the Post-New Year's crowd but was surprised to see it fairly empty and mostly just the regulars I saw when I was a regular

    After my leg day Friday, I was ready to hit this Shoulder day hard. Kept the volume higher and added in some extra intensity (super sets/drop sets, rest/pause set). I rotate my first lift between laterals and a pressing movement to hit my side delts first every other week. This makes sure I'm fresh and can focus on those since I feel they are lagging compared to the rest of my shoulders. I also really enjoy all the extra band sets throughout the workout; warms up the shoulders nicely, keeps them warm and the added volume is nice. I only train my Traps directly every other week if I feel good, so I finished with some shrugs on a plate-loaded Deadlift/Shrug Machine, keeping the reps slower and pausing at the top.

    TL;DR - Awesome Shoulder day; The pump is real!
    - Muscle & Strength eCommerce Promotions Coordinator

  7. #7
    M&S Promotions Coordinator RyanK's Avatar
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    Back - Tuesday 1/20

    DB Row -
    100's x 8
    130's x 8
    150's x 8,8,10

    Landmine Row -
    50 x 10
    100 x 10
    125 x 10
    150 x 8
    Drop Set -200 x 5, 150 x 8

    Pull Downs -
    120 x 15
    165 x 8
    195 x 8
    Switched to a Close-Grip Handle -
    195 x 5
    165 x 8

    Meadows Rows -
    1 plate x 8
    1.5 plate x 8
    1.5 plate x 8
    1.5 plate x 8

    Super Set - Seated Low Cable Rows/Band Face Pulls -
    120 x 12 / Red Band x 8
    150 x 10 / Red Band x 8
    150 x 10 / Red Band x 8
    150 x 10 / Red Band x 8
    150 x 10

    I normally Deadlift on Back days but haven't been doing that much lately due to nagging lower back pain. So today was all about rowing and upper back focus. I wanted to go heavy on the DB Rows, so they were moved to my first exercise, instead of last. The Landmine rows are basically T-Bar Rows with a narrow grip, done with a Landmine attachment. I used 25lb plates to allow for a better stretch at the bottom and contraction at the top. Changed the handles out during the Pull Downs for variety and because the first few sets felt "off". I started doing Meadows Rows a few months ago and really liked them. Today I did a modified version with the Deadlift/Shrug Machine and kept the weight lower to focus on the pump. I finished with seated low cable rows using two single handle attachments to allow my hands to rotate from a pronated position to a neutral position during the movement and really squeezing on every rep. I started doing these last week to try something different and now they're going to be a staple in my back training.
    - Muscle & Strength eCommerce Promotions Coordinator

  8. #8
    M&S Promotions Coordinator RyanK's Avatar
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    Taking a couple days off to recover from a sudden head cold on Wednesday. I got no sleep Wed night so my chest and leg days will be pushed to Saturday and Sunday respectively. Depending on how I feel, I may just knock them both out Saturday with a few sets of Bench and Squats.
    - Muscle & Strength eCommerce Promotions Coordinator

  9. #9
    M&S Promotions Coordinator RyanK's Avatar
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    Chest/Triceps - Sat 1/24

    Incline Bench -
    Bar x 15
    95 x 10
    135 x 8
    155 x 5
    175 x 10 -Rep PR,5,5

    Flat Machine Press / Pec Dec Super Set-
    1 plate/side x 12 / 70 x 8
    1.5 plate/side x 10 / 70 x 8
    2 plate/side x 10 / 80 x 8
    2.5 plate/side x 10 / 80 x 8
    Rest /Pause set - 3 plate/side x 8,4
    2 plate/side x 15

    Low Cable Crossover -
    30 x 10
    40 x 10
    40 x 12
    50 x 10
    50 x 10
    40 x 12

    Tricep Tri-Set - Push Downs, Extensions, Rope Push Downs -
    100 x 10 / 100 x 8 / 40 x 10
    120 x 10 / 120 x 5 / 40 x 10
    110 x 10 / 110 x 5 / 40 x 10
    100 x 10 / 100 x 7 / 40 x 10

    Feeling better than earlier in the week so I finally made up my Chest day. Not a lot of volume and only a few sets for triceps at the end but I hit a rep PR on Incline and got an awesome pump so I'm happy with today.

    Click image for larger version. 

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    - Muscle & Strength eCommerce Promotions Coordinator

  10. #10
    M&S Promotions Coordinator RyanK's Avatar
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    Shoulders/Biceps - Sun. 1/25

    Super Set - Seated DB Laterals/Band Pull Aparts -
    35s x 15 / Mini Orange x 15
    45s x 10 / Mini Orange x 15
    55s x 10/ Mini Orange x 15
    55s x 10,10
    Drop Set -55s x 10, 45s x 10, 35s x 10, 25s x 10

    Hammer Strength BTN Press -
    1 plate/side x 15
    1.5 plate/side x 10
    2 plate/side x 10, 8, Rest/pause set - 2 plate/side x 8,rest,2
    Drop Set - 1.5 plate/side x 10, 1 plate/side x 12

    Super Set - Rear Laterals/Band Face Pulls -
    35s x 10 / Red Band x 10
    35s x 10 / Red Band x 10
    35s x 10 / Red Band x 10
    35s x 10 / Red Band x 10

    Super Set - Low Cable Upright Rows/Band Pull Aparts -
    90 x 10 / Mini Orange x 15
    120 x 10 / Mini Orange x 15
    120 x 10 / Mini Orange x 10
    150 x 10 / Mini Orange x 10
    Dropset -
    150 x 10, 120 x 10, 90 x 10 / Mini Orange x 8

    DB Hammer Curl -
    35s x 10
    40s x 10
    45s x 10
    40s x 10
    35s x 10

    Machine Preacher Curl -
    85 x 10, wide grip
    90 x 10, wide grip
    105 x 10, wide
    125 x 8, wide
    125 x 8, narrow
    105 x 10, narrow
    90 x 10, narrow

    One Arm Machine Preacher Curl -
    65 x 10
    50 x 10
    50 x 10
    50 x 10

    Back at the old gym for Sunday MASS since a couple friends wanted to get together and lift which used to be a regular thing on Sundays. Trained shoulders today instead of legs due to some schedule issues. Started with Laterals again because why not? Almost a repeat of my last shoulder day here, except some of the weights were a little heavier or I got more reps or sets in. Finished off with some biceps but nothing too exciting since I feel like biceps training might be the most boring thing ever.

    Weighed in at 226lbs post workout. Down a few pounds from last week, either from recovering from this cold which killed my appetite or only having one meal before this workout. Weight should move back up this week , though.
    - Muscle & Strength eCommerce Promotions Coordinator

  11. #11
    M&S Promotions Coordinator RyanK's Avatar
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    Back - Tuesday 1/27

    DB Pullover -
    60 x 12
    65 x 10
    75 x 10

    DB Row -
    100's x 12
    110's x 12
    125's x 10
    150's x 10,10,12

    Seated Low Cable Rows w/single handles -
    135 x 12
    150 x 10
    150 x 10

    Machine "Rack Pulls" -
    2 plate/side x 10
    3 plate/side x 5
    5 plate/side x 5
    7 plate/side x 8
    8 plate/side x 10

    Super Set - Pull Downs / Red Band Face Pulls-
    150 x 10 / 10
    150 x 10 /10
    150 x 10 /10
    Switched to Close-Grip -
    150 x 10
    150 x 10

    Super Set - V-bar Incline Lat Pulldowns / Straight Arm Lat Pulldown
    150 x 10 / 40 x 10
    150 x 10 / 40 x 10
    135 x 10 / 40 x 10

    I trained with our videographer again for this session so the intensity was high and we decided to try some new things -- A modified "rack pull" on the deadlift/shrug machine and an interesting super set at the end. We also warmed up with a few sets of pullovers to get a good stretch on the lats. My top set on the "rack pulls" was cut short due to a plate falling off one side, otherwise I could have gotten a few more. The last super set felt awkward and had trouble feeling it in my lats until the last set so I may have to try this again.
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  12. #12
    M&S Elite Member robsorangegym's Avatar
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    Good looking session Ryan. I need an exercise that that uses 8 plates per side, also I'd need more plates for the home gym!!
    "Success is not finalů..failure is not fatalů..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

  13. #13
    M&S Promotions Coordinator RyanK's Avatar
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    Quote Originally Posted by robsorangegym View Post
    Good looking session Ryan. I need an exercise that that uses 8 plates per side, also I'd need more plates for the home gym!!
    My upper back/neck/traps are toast!
    - Muscle & Strength eCommerce Promotions Coordinator

  14. #14
    M&S Elite Member OneGun's Avatar
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    Holy f***... 150's for DB rows. I'd be toast too.

  15. #15
    M&S Promotions Coordinator RyanK's Avatar
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    Quote Originally Posted by OneGun View Post
    Holy f***... 150's for DB rows. I'd be toast too.
    Also knocks out my cardio for the day
    - Muscle & Strength eCommerce Promotions Coordinator

  16. #16
    Coming Up The Ranks killiansred's Avatar
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    Nice work. I might have to start throwing dumbbell pullovers in on my workouts. Been a long time since I've used them. Always thought they were a great exercise.
    "YEP"

  17. #17
    M&S Promotions Coordinator RyanK's Avatar
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    Chest - Thur. 1/29

    Incline Bench -
    Bar x 20
    95 x 10
    135 x 10
    155 x 5
    175 x 3
    135 x 10,10,10

    Flat Machine Press / Pec Dec Super Set-
    1 plate/side x 12 / 80 x 8
    2 plate/side x 10 / 80 x 8
    2 plate/side x 10 / 80 x 8
    2 plate/side x 10 / 80 x 8
    2 plate/side x 10 / 80 x 8
    2 plate/side x 10 / 80 x 8
    2 plate/side x 15

    Low Cable Crossover -
    30 x 10
    40 x 10
    40 x 10

    Cable Crossover -
    40 x 10
    50 x 10
    40 x 12

    Had to "deload" a bit for this session due to my triceps being useless from my previous back day -- I'm blaming the pullovers. Warmed up with band pull aparts and face pulls between all incline sets. Weights were cut so I just tried to get a good pump.
    - Muscle & Strength eCommerce Promotions Coordinator

  18. #18
    M&S Elite Member robsorangegym's Avatar
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    Improvise, adapt, overcome. Deload is way better than skipping a workout!!
    "Success is not finalů..failure is not fatalů..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

  19. #19
    M&S Promotions Coordinator RyanK's Avatar
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    Quote Originally Posted by robsorangegym View Post
    Improvise, adapt, overcome. Deload is way better than skipping a workout!!
    Some of my best workouts have been improvised. Sometimes it's necessary.
    - Muscle & Strength eCommerce Promotions Coordinator

  20. #20
    M&S Elite Member robsorangegym's Avatar
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    Quote Originally Posted by RyanK View Post
    Some of my best workouts have been improvised. Sometimes it's necessary.
    Indeed. I'm not going to skip a workout because something is sore or tired. A lot of times everything bounces back once you start but if not I'd still rather be moving some weights. Obviously injuries are different but you know what I'm talking about.
    "Success is not finalů..failure is not fatalů..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

  21. #21
    *oven squatter* Frither81's Avatar
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    awesome log Ryan!!!

  22. #22
    M&S Promotions Coordinator RyanK's Avatar
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    Quote Originally Posted by Frither81 View Post
    awesome log Ryan!!!
    Thanks!
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  23. #23
    M&S Promotions Coordinator RyanK's Avatar
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    Legs - Sat 1/31

    Warm up w/ Leg Ext.
    60 x 12,15,20,20,20

    Squats -
    Bar x 8,8
    135 x 5,5
    185 x 3,3,3
    225 x 1,1,1
    275 x 1,1
    295 x 1,2,1
    185 x 15

    Super Set - Smith Machine Calf Raises / Body Weight Calf Raises -
    1 plate/side x 10 / 15
    2 plate/side x 10 / 12
    2 plate/side x 10 / 12
    2 plate/side x 10 / 12

    Super Set - DB Stiff Leg Deadlift / Band Good Morning -
    75 x 8 / Red band x 15
    100 x 8 / Red band x 15
    100 x 8 / Red band x 15
    100 x 5 / Red band x 15

    Finally trained legs today after a couple weeks off training them. Didn't have much of a plan for today other than getting under the bar. Warmed up with Leg Extensions and kept the rest time between sets to about 30-45 sec. I would normally front squat but warming up didn't feel "right" so I switched to regular squats. I haven't trained those in a while due to nagging pains so I just did a few sets until they felt ok and kept the sets short. Once I got up to 295, everything felt good but I didn't want to push it. Added a fun burn-out set at the end. Made up the rest as I went, just wanted to hit everything a little and get out.
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  24. #24
    M&S Promotions Coordinator RyanK's Avatar
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    Shoulders/Traps - Sun 2/1

    Hammer Strength BTN Press -
    1 plate/side x 15
    1.5 plate/side x 10
    2 plate/side x 10
    2.5 plate/side x 5,5,8
    Rest/pause set - 2 plate/side x 8,rest,2
    Drop Set - 1.5 plate/side x 10, 1 plate/side x 12

    Machine Viking Press -
    1 plate/side x 10
    1 plate + 15lbs/side x 8
    1.5 plate + 10lbs/side x 5,8

    Super Set - Seated DB Laterals/Band Face Pulls -
    35s x 15 / Red Band x 8
    45s x 12 / Red Band x 8
    50s x 10/ Red Band x 8
    50s x 10,10
    Drop Set -50s x 10, 45s x 10, 35s x 10, partials to failure

    Super Set - Rear Laterals/ Behind the back Cable Laterals -
    35s x 10 / 40 x 8
    35s x 10 / 30 x 8
    35s x 10 / 30 x 8
    Drop set - 30s x 10, 20s x 10, 15s x 10,10

    Barbell Shrugs -
    135 x 20
    225 x 20
    315 x 20
    405 x 12
    315 x 20
    225 x 20

    Had a fun shoulder day at my old gym again, this time with our videographer. I started with the pressing movements this time since I've done laterals first the last couple of shoulder days. This allowed me to go a little heavier on presses which is always fun. This gym has a squat machine with neutral grip handles for pressing that I've never tried before so we gave it a shot and it felt pretty good. Moved on to our last super sets and got an awesome pump. Did some shrugs to hit my traps this week. Finished the day with tire flips in the parking lot.
    - Muscle & Strength eCommerce Promotions Coordinator

  25. #25
    M&S Promotions Coordinator RyanK's Avatar
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    Default

    Arms - Mon. 2/2

    Super Set - Dips / Barbell Curls -
    BW x 10 / 40 x 12
    BW x 8 / 60 x 12
    BW x 8 / 80 x 10
    BW x 8 / 70x 10

    Super Set - Tricep Push Downs / DB Hammer Curls -
    100 x 12 / 35's x 10
    120 x 10 / 40's x 10
    150 x 10 / 45's x 10
    Drop Set - 150 x 10, 120 x 10, 80 x 10

    Super Set - Tricep Push Ups / Incline Curls -
    BW x 10 / 20's x 10
    BW x 10 / 25's x 10
    BW x 10 / 25's x 10
    BW x 10 / 25's x 10

    One-Arm Machine Preacher Curls -
    25 x 10
    40 x 10
    65 x 10
    Drop Set - 65 x 8, 35 x 10

    My split has been completely off the last few weeks, so I was left with a day I wanted to train but didn't have any major muscle groups to hit. I decided to train my least favorite body parts and turn it into an easy "arm" day and get a good pump. Knocked out these super sets with our online ad guy who mostly trains BJJ but will lift in the M&S gym occasionally. I didn't go crazy though, since I plan on hitting chest tomorrow.
    - Muscle & Strength eCommerce Promotions Coordinator

 

 

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