evansss training log

5/17

i want to try and get back to keeping my diet along with my workout as well. I found that when i wasnt keeping track of food, i ate shitty.

2:15 two cans of tuna with hotsauce.
7:00 sliced deli chicken with 2 slices of america cheese on a roll

Workout
Bi's and tri's
Hammer Curls 60x5/60x5/60x5/60x5/60x5
ez curls* 105x10/105x8/105x8
BB curls 125x8/125x8/125x8
Skullcrushers* 12x5/125x5/125x4/125x4/125x2
rope pulldowns 130x10/130x10/130x10
tricep ext (1 arm db) 45x9/45x8/45x8

*not counting bar

Decent workout. I got a full five sets of hammer curls at 60 pounds instead of 4 sets last time. Im gonna go to 65 pounds next week. my ez curls went from 90 to 105 although i didnt hit a full three sets of 10, i only hit 10 on the first one. Last week i hit 3 sets of bb curls at 115 for 8 reps and this week i hit 125 for 8 for all three of my sets. Ill keep the weight the same for next week and go for the remaining 2 reps on each set. My skulls only went up 5 pounds since last week, but i couldnt seem to hit the same for shit, and im gonna stay at the same weight till i get a full 5x5. the ropepulldowns were easier than last week, so i think im gonna go up to 140 on the machine next week and the tricep ext is still pretty hard at 45 pound db's. not gonna touch that until i can hit a full three sets for 10 reps. Overall im def getting stronger and getting bigger so i cant complain. I just have to get to the supermarket and get my diet together and ill be all set.
 
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5/18

2:00pm Grilled chicken lettuce tomato honey mustard on a wedge. Tortilini with grilled chicken with dressing.

3:00pm Protein Shake

5:30pm Workout
Legs and abs
Squats 295x5/295x5/295x5/295x5/295x5
Leg ext 195x10/195x10/195x10
Ham Curl 145x10/145x8/145x8
Regular Crunches 3x50
Decline leg lifts 3x20
Hanging leg lifts 3x20
Alt heel touches 3x20

Squats went up 15 pounds. I hit my first two sets great with no belt, but on the third i decided to use it, but i went past parallel and i felt it more in my quads in less in my back which i liked better. i was able to go up 5 pounds on the leg ext and still get a full three sets of ten. The ham curl is all fucked up since the machine at school feels totally different. although last week i hit 140 and this week i hit 145 though i didnt hit all sets. the ab work was the same as usual. Felt good, i know ill be feeling it in the morning or when i try n sit down to take a shit
 
5/19

1:00pm -Chicken with brocoli. 1 spicy tuna roll. 1 fresh salmon roll. Miso soup. Salad.

3:40pm - Grilled chicken on the foreman grill.
 
5/23
Chest and Calves
Flat Bench 285x5/285x5/285x5/285x5/285x4
Incline Db 95x8/95x7/95x6
Incline flys 45x10/45x9/45x10
Standing calves 270x15/270x15/270x15
Sitting Calves 540x15/540x15/540x15
Regular crunches 3x70

My flat bench went up in weight this week. I was almost able to hit my entire set at 285. Incline i went up from 90s to 95s but didnt hit nearly a full set. Incline flys stayed the same cus my chest was pretty shot after the other sets. I actually threw 20 less pounds on the standing calf raises than i usually do but still hit them for my 3 sets. I was able to go up 90 pounds with the sitting calve raises to 540 for my sets but i dont think i was flexing the muscle as much as i should have. decent workout all in all.
 
5/27

6:00pm Workout
Shoulders and back
Db Milt Press- 90x5/90x5/90x5/90x5/90x5
Side lat raises- 35x10/35x9/35x8
Deadlifts- 335x5/335x5/335x5/335x5/335x5
Seated Rows 230x10/230x8/230x8
Lat Pulldown 170x10/170x10/170x10

This was my first time in the gym all week bc i was working at my job moving furniture tuesday to friday. I was able to get my numbers up though. I hit my Milt press for all the sets at 90, so im gonna go up to 95s next week. my side lat raises i was able to squeeze out a full 10 the first set but the second sets still couldnt hit 10. I did the lat pulldown before the rows, and i was able to get a full three sets of 10 at 170 but on the rows, my back was shot by the last two sets of the workout. Most importantly however, i was able to hit my deads at 335 for all my sets. my grip felt great until the 5th set but i was still able to bang it out. ill prolly throw 345 on there next week.
 
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5/28

6:00pm
Hammer Curls 65x5/65x5/65x5/65x5/65x5
EZ-curls 105x10/105x10/105x10
BB Curls 115x10/125x10/125x8
Skull Crushers 125x5/125x5/125x5/125x4
Rope Pulldowns 140x10/140x10/140x10
Tricep exts ( 1 arm dbs) 45x10/45x8/45x8
 
6/7

Workout 9pm
Legs
Squats 305x5/305x5/305x5/305x5/305x5
Leg Ext. 200x10/200x10/200x8
Ham Curl* 140x8/140x8/140x8
Regular Crunches 3x70

Squats went up from 295 to 305 and i was able to hit all my sets. Although, i had no spot, and i would've liked to get lower than i did, but im pretty sure i hit parallel or better in all of my sets. Leg ext went up 5 pounds and i almost nailed all three of my sets. I decided to use a different machine to work my hams. Rather than the regular prone hamstring curl i used the single leg hamstring curl where u work one leg at a time. I threw on 140 which is what i usually do for both legs on the other machine, and did that weight for each leg. Im having trouble walking and I fucking love it!
 
6/8

Thanks for the support JT. The legs numbers are def starting to climb

8:00am- 4 eggwhites 4 peieces of whole wheat toast.
10:00am- 1 super protein bar (brand unknown)
12:00pm- grilled chicken lettuce tomato honey must. on wedge. slice of chicken parm pizza.
5:00pm- two peices of grilled chicken with brown rice.
8:30 workout.
Chest and Calves
Flat Bench 285x5/285x5/285x5/285x5/285x5
Incline DB 95x10/95x9/95x8
Incline Flys 45x10/45x10/45x10
Seated Calf 540x15/540x15/540x15
Seated Angled Calf raise 280x15/280x15/280x15

Finally hit all my set's with 285. i hit 3 sets clean by myself, and the last two sets with the last rep i got 5 or 10 percent help. Still, im going to try increasing the weight to 290. Db's stayed the same, but i think ill be able to hit the full set next week. Also, finally nailed all my flys, so im going to try 50s next week which will be a PR for me. The calf numbers stayed the same and my legs were a little bit shot from squats but i found it easier to squeeze the calfs on my sets.
 
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6/7

12:00pm deli chicken with let tomato and honey mustard. small bag of sunchips
3:00pm Slice of foccia pizza (no cheese fresh tomato's and evoo)
6:00 Workout
Shoulders and back
Milt Press 90x5/90x5/90x5/90x5/90x4
Side lat raises 35x10/35x10/35x10
Deadlifts 340x3/340x5/340x4/430x4
Seated Rows. XXX
Lat pulls 180x10

My workout was cut short so i wasnt able to hit all my deadlifts, my seated rows and i only did one set of lat pulls. However, my deads went up 5 pounds and i should be able to hit tha tset next week. Im not really worried about not hitting the other stuff as my main 5x5 exercises were basically done. Decent workout, but im not satisfied.
 
6/10

2:00pm 6 egg whites
4:40pm 2 large chicekn breasts.
5:15pm Workout
Cardio and abs
Cable row 230x10/230x10/230x10
Lat pulldowns 180x10/180x10/180x8
Regular Crunches 3x70
Decline leg lifts 3x20
Hanging raises 3x20
Alt. Heel touches 3x20
30 minutes on bike level 8
15 mins treadmill. 10% incline 3.5 mph
7:00pm 1 protein shake. (no scoop 4 large spoonfuls of powder)
8:45pm 3-4 peieces of grilled chicken breast. Large side of brown rice

I decided to finish up the workout from yesterday that got cut short. i dont know if thats good or bad, but since i was fresh i was able to both exercises fairly easy. Cardio sucked as usual, the focus today is eating clean.

im thinking of investing in a scale to start weighing out foods.
 
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6/11

12:15pm egg whites and brown rice

Workout
Biceps/Triceps
Hammer curls 65x5/65x5/65x5/65x5/65x5
ez curl* 110x10/110x10/110x10
1 arm preacher curl 40x10/40x10/40x8
skullcrushers* 130x5/130x5/130x4/130x4/130x3
rope pulldowns 140x10/140x10/140x10
tricep ext (1 arm db) 45x8/45x8/45x7

6:30 1 slice of foccia pizza ( no cheese fresh tomato's and EVOO) with protein shake.

* without bar
hit arm hard today, nailed my hammer's for a good 5x5, im gonna move to 70s next week. same goes for the easy curls, although i would like perfect my form a bit better before moving up in weight. instead of hitting bb curls, i decided to hit an isolation instead of a compound exercise. i dont like the shape my biceps taking and it seems my tri's are starting to dominate my arm. maybe a change in the rountine will help that. i went up 5 pounds in my skulls, but did not come close to hitting the full set. my rope pulldowns felt good and i think im ready to go up to 150. by the time i hit tri ext my arms are totally shot and i cannot hit my set for shit. im thinking about switching up the order or the exercises to help this. any idea or suggestions?


3:30 Two large chicken breasts. large side of brown rice



Trying to keep the diet clean starting yesterday. I hate life right now.
 
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thanks jt it def is...im gettin thick all around...keeping my diet clean for the most part too....

8:00am 4 egg whites 4 pieces of whole wheat toast with ketchup. 1 banana.
11:00am 1 protein bar
12:15pm grilled chicken lett tomato honey mustard
snacked on trailmix, raw almonds and one or two trail mix bars throughout the day.
10:30pm chicken parm. fries with brown gravy and cheese (cheat meal)

worked a 15 hour day moving furiture so i wasnt able to hit the gym. kinda shot right now lol. when i came home i decided to have my greasy ass cheat meal. when i cheat, i dont mess around.
 
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6/13

11:15am Grilled chicken with honey mustard. Side of rice pilaf.
1:40pm Myoplex orig. rtd
Cardio and abs
 
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6/14

1:00pm Special K with protein (only shit in the house)
3:00pm grilled chicken ceasar salad
8:30pm workout
chest and calves
Flat bench 290x5/290x5/290x4-5/290x4/290x4
Incline DB 95x10/95x8/95x5
Incline flys 45x10/45x10/45x10
Seated calf raise (leg press machine) 540x15/540x15/540x15
Seated angled calf raise 280x15/280x15/280x15

I finally added 5 pounds to my bench, and it i def felt it. only hit 2 full sets of five with no help. the third set i have 4-5 bc i had a spot and i dunno how much he helped. the rest i could only hit for 4. incline started strong, but i shit the bed on the third set. incline flys went well, but i dont think 50s would be good at this point since its the last part of my chest exercises
 
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