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Gaintrains Bounce Back Journal

IML Gear Cream!
Happy Friday Fellas!!

Went and got in some Upper DC"A" this morning, felt good today, strength seems to be back up(could be from the KFC I had last night) lol.. all n all the session went very well.

Heres how it went

Hs Inc RP 3plates+10lb*7,3,2(+1,+1rep)
Smith Dec RP 245*7,3,2(+10lb)
Low Cable Fly RP 50*7,3,2
Seated Low Cable Row RP 180*7,3,2(+10lb)
Smith Row RP 245*7,3,2(+10lb)
Uni Standing Low Cable Row RP 90*7,3,2
Hs Front Press RP 90*7,3,2(+20lb)
HS Side Lat RP 40*7,3,2(+5lb)
Hs Rear Fly RP 40*7,3,2(+5lb)
Uni Hs Preach Curl RP 45*7,3,2
Uni Seat Tri Press RP 135*7,3,2(+20lb)

20mins Cardio to follow.

Have a good weekend guys, hoping to get the next Blast rolling shortly
 
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Lower DC "A" this morning, was a quick and to the point session. Feeling good.

Heres what went down

HS Uni Leg Press RP 235*8,4,3(+10lb)
Uni Leg Ext RP 115*8,4,3(+5lb)
Uni Curl RP 115*8,4,3(+5lb) had to assist a few reps
Calf Demo 120*10×BW*10 10 sets

20mins Cardio to follow

Have a good weekend guys!!
 
Happy Monday Fellas, its almost a New Year!!

Got some Upper Loading "B" in this morning, felt really good, made some changes to the diet 1 being switching up my pre training meal. Seems to be working out great.

Heres how the session looked.

HS Wide Press 3plates*10,8(+10lb)
HS Dec Press 3plates*10,8(+10lb)
Db Center Press 80*8,6(new add on)
Low Cable Fly 60*10,8(+10lb)
Head Down DB Row 55*10,8(new add on)
HS Low Row 90*10,8(dropped weight and did it standing for the firat time like Dante Trudel recs)
Uni Low Cable Row 110*10,8
Smith Military Press 165*8,6(left shoulder was nagging again)(+10lb)
Db Press 55*10,8(+2,+2rep)
Db Side Lat super set Rear Fly 30lb*10,8
Uni Hs Preacher Curl 45*10,8,6
Uni Rope Ext 90*10,8,6

Lower Pump, 20mins Cardio, Abs to follow

Everything felt great aside from that minor Shoulder bs.

Take it easy fellas
 
Happy New Year Guys!!! Got the first session of 2020 in the books this afternoon. Couldnt have went better, honestly could have just kept going I was having so much fun.

Heres how it looked.

Lower Loading "B"

Duck Hack 6plates*10,8(+2,+2re
V Squat Machine 6plates*8,6(turned around facing outwa4d which was MUCH harder)
Uni Ext 100*10,8(+2,+2rep)
Uni Curl 100*10,8(+2,+2rep)
Adductor 175Stack*20,20
Uni Calf Press 135*20,20,20,20(+5rep ea set)

Upper Pump,Cardio,Abs to follow.

Enjoy the day Fellas!!!
 
Happy Friday!! Upper DC "B" this morning. Solid session, I am burnt!! But in a good way.

Heres how things looked.

HS Iso Press RP 125*8,4,3(+10lb)
DB Center Press RP 80*8,4,3(+5lb)
DB Fly RP 60*8,4,3
HS Iso Row RP 3plates+20*8,4,3(+10lb)
HS Hi Row RP 90*8,4,3(new movement)
Rev Wgpd RP 120*8,4,3(new movement)
HS Front Press RP 100*8,4,3(still sore so kept Shoulders same weights)
HS Rear Press RP 90*8,4,3
HS Rear Fly RP 45*8,4,3
Cross Body Cable Curl RP 45*8,4,3(First time doing arms DC style)
Inc Db Curl RP 45*8,4,3
Rev Cable Ext RP 80*8,4,3
Uni Seated Tri Press RP 160ea*8,4,3

20 mins Cardio and a little Abs to follow.

Have a good weekend Fellas!!
 
Morning Fellas.

Got in some Lower DC "B" this morning. Was a great session, suprisingly my gym hasnt been swarmed with the New Years crowds yet, but we shall see.

Feeling really good all around. I am finally back to truly enjoying every aspect of this again, it was feeling like a chore for awhile.

Anyway here's how things looked today.

Uni Duck Press RP 4plates*8,4,3(first time doing single leg)
Uni Pin Press RP 120*8,4,3
Uni Ext RP 115*8,4,3(+5lb)
Uni Curl RP 110*8,4,3(few assisted reps)
Adductor 175stack*20,20,20
Calf Press 130*15,15,15,15(+10lb)

20mins Cardio and Abs to follow

Feeling great. Going to make some changes to the diet tomorrow and will post up the layout for anyone whos curious.

Have a good weekend!!!
 
Meal #4
7oz Chicken Thigh
375g Sweet Potatoe
 

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Happy Monday!! Hope everyone has a good start to the week. Going great over here.

Just finished up some Upper Loading "A", went over my full training plan last night and made some tweaks to movements etc..and got everthing laid out how I want it for this next Blast. Everything felt great today.

Heres what went down.

HS Inc 3plates+10lb*10,6(+2rep)
Smith Dec 245*10,8(+2,+2rep)
Db Floor Press 70*10,8(+2,+2rep)
Low Cable Fly 50*10,8

Smith Row 245*10,8(should have been 255 today but I messed up)
Hs Low Row 125*8,6(+10lb)
Hs Hi Row 115*10,8(new)

Hs Front Press 90*10,7
Db Press 65*10,8(+2,+2rep)
Db Side Lat ss Rear Fly 37.5*10,8(+2.5lb)

Cross Body Cable Curl 60*10,8
Cable Curl 60*10,8
Rev Cable Tri Ext 70*10,8
Uni Rope Ext 70*10,8

Lower Pump,20mins Cardio, little Abs at the end.

Have a good one guys, kick some ass today!!
 
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Whats up Fellas.

Went in for some Lower Loading "A" this morning, had some Pizza last night so needless to say I was feeling pretty damn solid today.

Heres what went down.

Uni Low Close Leg Press 225*8,6(first time single leg)
Uni Hi Wide Press 225*8,6(First time single leg)
Smith Duck Squat 205*12,10(+2,+2rep)
HS SLDL 90*12,10(super long hold and stretch at the bottom)
Uni Ext 115*12,10(new)
Uni Curl 115*12,10(new)
Adductor 175 Stack*20,20,20
Abductor 120*20,20,20
Uni Calf Press 120*20,20,20,20(+5rep ea set)

Upper Pump and 20mins Cardio to follow.

Switched up my rep scheme on loading days from 6-10 to 6-12, will give me more room to move up in reps before adding weight.

Anyway all is good over here. Take it easy guys!!
 
TGIF!! Happy Friday Fellas.

Upper DC "A" in the books this morning. Great session, felt really solid today. Switched up my RP sets from 7,3,2 to 8,4,3 moving forward. So these are fresh numbers for that rep scheme

Heres how things looked.

Hs Incline 3Plates+10*8,4,3
Smith Decline 245*8,4,3
Low Cable Fly 50*8,4,3

Seated Low Cable Row 180*8,4,3
Smith Row 245*8,4,3
Uni Standing Low Cable Row 90*8,4,3

Hs Front Press 90*8,4,3
Hs Side Lat 50*8,4,3
Hs Rear Fly 50*8 4,3

Uni Hs Preacher Curl 45*8,4,3
Cable Curl 50*8,4,3
Uni Rope Ext 80*8,4,3
Uni Seat Tri Press 135*8,4,3

20mins Cardio and Abs to follow.

Have a good weekend guys!!
 
Get Shredded!
Heres what went down this morning, had a solid Lower DC"A" session. Everything felt really good. Weights are moving well with perfect form on every rep. Really focusing hard on not sacrificing form/activation for more weight. Slow and controlled reps.

Anyway here is the good stuff

Mid Stance Hack 6plates*8,4,3(after I finished I knew I could have gone heavier....next time)
Uni Hs Mid Press 225*8,4,3(same as last session..wanted a redo)
Uni Ext 120*8,4,3(+5lb)
Uni Curl 120*8,4,3(+5lb)
Adductor 175stack*8,4,3
Abductor 125*8,4,3
Uni Calf Press 145*8,4,3

20 mins Cardio to follow.

Have a good weekend fellas!!
 
Monday, one of my favorite days of the week. Always feels like a fresh start. Went in for some Upper Loading "B" this morning. Had a pretty damn good session, this was my first session of my new "B" training layout, and it felt good.

Heres is how it looked.

Smith Inc Press 225*10,7
Hs Wide Press 115*12,10
Hs Iso Press 115*10,8
Low Cable Fly 60*12,10

Head Support Db Row 55*12,10(gotta get form better on these)
Seat Low Cable Row 150*12,10
Hs Mid Row 3Plate ea side*12,10

Smith Military Press 165*10,8
Hs Rear Press 90*10,8
Hs Side Lat 45*10,8
Hs Rear Fly 45*10,8

Hs Uni Preach Curl 45*12,10
Inc Db Curl 27.5*10,8
Inc Db Skulls 37.5*12,10
Cable OHE 60*10,8(couple assisted reps ea set)

20 mins Cardio snd Abs to follow.

Have a good one Fellas. Kick some ass!!!!
 
What's up Fellas.

Got in for some Lower Loading "B" this morning. Pretty big snow storm hit last night so was fun digging my car out of the snow. Today was Day 1 of the new "B" layout..went great.

Also added more food this week, so thatll be good.

Heres how it looked

Duck Hack 6Plates+50lb*10,8
Squat Machine 6Plates*10,8
Uni Hs Leg Press 225*10,8
Uni Ext 100*12,10
Uni Curl 100*12,10
Abductor 125*12,10
Adductor 175stack*12,10
Calf Press 145*15,15,15,15

Upper Pump and 20mins Cardio to follow..

Have a good one guys
 
What's up Fellas...Happy Friday.

Got in some Upper DC"B" this morning. Awesome session, felt solid and strong. It was my first session with the new "B" layout and I really enjoyed it.

Here is the work.

Hs Iso Press 3plates*8,5,4
Db Center Press 85*8,4,3
Db Fly 60*8,4,3

Hs Low Row 115*8,4,3
Hs Hi Row 3plates*8,4,3
Rev Wgpd 110*8,4,3

Hs Rear Press 100*8,4,3
Hs Front Press 100*8,4,3
Hs Side Lat 50*8,4,3
Hs Rear Fly 50*8,4,3

Inc Db Curl 42.5*8,4,3
Db Cross Body Curl 42.5*8,4,3
In Db Skull 42.5*8,4,3
Uni Rope Ext 80*8,4,3

20 mins Cardio and Abs to follow.

Have a good weekend guys!!
 
What's up guys, hope everyone is having a good weekend. Anyone else training today? If so what did you train?

I just got finished up with some of my new "B" layout Lower DC session. Went really well, nothing major to report.

Here is how it went.

Uni Duck Press 225*8,4,3
Uni HI Wide Press 225*8,4,3
Uni Duck Pin Machine Press 135*8,4,3
Uni Ext 115*8,4,3
Uni Curl 115*8,4,3(had to assist reps here)
Adductor 175*8,4,3
Abductor 125*8,4,3
Calf Press 135*15,15,15,15

20mins Cardio to follow.

Have a good one fellas!
 
GainTrain said:
What's up guys, hope everyone is having a good weekend. Anyone else training today? If so what did you train?

I just got finished up with some of my new "B" layout Lower DC session. Went really well, nothing major to report.

Here is how it went.

Uni Duck Press 225*8,4,3
Uni HI Wide Press 225*8,4,3
Uni Duck Pin Machine Press 135*8,4,3
Uni Ext 115*8,4,3
Uni Curl 115*8,4,3(had to assist reps here)
Adductor 175*8,4,3
Abductor 125*8,4,3
Calf Press 135*15,15,15,15

20mins Cardio to follow.

Have a good one fellas!
Click to expand...
Go get it brother.. I'm bout to go train my back today..deads will be the focus, but I always feel like a pussy if I don't throw some 100lb+ DB's around on rows on back day... Enjoy the weekend

Sent from my 6062W using Tapatalk
 
lifter916 said:
Go get it brother.. I'm bout to go train my back today..deads will be the focus, but I always feel like a pussy if I don't throw some 100lb+ DB's around on rows on back day... Enjoy the weekend

Sent from my 6062W using Tapatalk
Click to expand...

Do work Bro!!!! Sounds like a solid plan💪🏻💪🏻 Thanks man!!
 
Sounds like your ready to focus that’s great. Take your time on getting a new one and stay away from the one that hurt you.
just my two cents. Good luck you got this.
 
Pipeman said:
Sounds like your ready to focus that’s great. Take your time on getting a new one and stay away from the one that hurt you.
just my two cents. Good luck you got this.
Click to expand...

Thanks man, this log was actually started a long time ago and that situation is all good now. Thank you though.
 
BOOM!!!! Happy Monday Fellas. Hope everyone is having a good day and it ready to kick some ass!!

Upper Loading "A" in the books this morning. Nothing short of a great session...was a little worried at first because the weights just felt extra heavy to start..but after getting going everything fell into place and we got it done.

Here is how things looked.

Hs Inc 3plates+10 ea side*11,6(+1rep)
Smith Decline 245*12,10(+2,+2rep)
Db Floor Press 70*12,10(+2,+2rep)
Low Cable Fly 50*12,10(+2,+2rep)

Smith Row 255*12,10(+10lb)
Hs Low Row 125*10,8(+2,+2rep)
Hs Hi Row 3plates*10,8(+20lb)

Hs Front Press 90*12,9(+2,+2rep)
Db Press 70*10,8(+5lb)
Db Side Lat 40*10,8(+2.5lb)
Db Rear Fly 40*10,8(+2.5lb)

Cross Body Curl 42.5*10,8(first time with DB)
Inc Db Curl 42.5*10,6(new)
Db Skull 42 5*10,8(new)
Rev Cable Ext 70*12,10(+2,+2rep)

Lower Pump, Cardio, Abs to follow.

Have a good one Fellas.
 
IML Gear Cream!
Lower Loading"A" in the books this morning!! Got to sleep in a little so went a bit later then usual.

Here is what went down

Uni Low Close Press 225*10,8(+2,+2rep)
Uni Hi Wide Press 225*10,8(+2,+2rep)
Smith Duck Squat 215*8,6(+10lb)
Hs SLDL 100*8,6(+10lb)
Uni Ext 115*12,10(+2,+2rep)
Uni Curl 100*8,6(went lighter to get better ROM)
Adductor 175stack*12,12
Abductor 135*12,12(+10lb)
Uni Calf Press 115*15,15,15,15

Upper Pump,Cardio,Abs follow

Feeling really good. Should be ramping things up here again soon and starting up another Blast..I will get more in detail with the diet and pictures when that time come.

Diet has been going great, slowly adding food when weight stalls. Once I kick things off again I will toss up some starting point photos and progress pictures.

Stay tuned things should get fun here soon!!

Have a good one Fellas.
 
Happy Friday!! Hope everyone had a good week and is ready for an even better weekend. The fun never stops!!

Got some Upper DC "A" in the books this morning. Really good session, felt great and weights were moving nicely with awesome activation.

Heres how it went.

Hs Ins 3Plates+10*8,4,3(+2,+2rep)
Smith Dec 255*8,4,3(+10lb)
Low Cable Fly 55*8,4,3(+5lb)

Smith Row 255*8,4,3(+10lb)
Seated Cable Row 190*8,4,3(+10lb)
Standing Cable Row 100*8,4,3(+10lb)

Hs Front Press 100*8,4,3(+10lb)
Hs Rear Press 100*8,4,3(+10lb)
Hs Side Lat 55*8,4,3(+5lb)
Hs Rear Fly 55*8,4,3(+5lb)

Hs Preacher Curl 50*8,4,3(+5lb)
Rev Cable Curl 50*8,4,3(+5lb)
Cable Press Down 100*8,4,3(new)
Flat Db Skull 40*8,4,3(started with 50 and failed so dropped weight to 40)

20 mins Cardio and little Abs at the end.

Have a good weekend fellas!!
 
What's up Fellas. Hope all is well for everyone.

Got in some Lower DC "A" this morning. Had a really goodbsession. But had some crazy cramping/pain in my right lower glute/hammy area that's being a pain in the ass..literally. Not sure what's up with it but was able to work around it.

Weight has stalled around 224-225 AM fasted weight, so going to be adding more food tomorrow, will post my whole diet layout if anyone is interested.

Here is how the training went.

Mid Hack 6Plates+50*8,4,3(+50lb)
Uni Hs Press 225*8,4,3(redo for form check)
Uni Ext 125*8,4,3(+5lb)
Uni Curl 125*8,4,3(+5lb)
Adductor 175stack*8,4,3
Abductor 140*8,4,3(+15lb)
Calf Press 150*8,4,3(+5lb)

20 mins Cardio post training.

Have a good one guys!!
 
Another day in Paradise is in the books!! Happy Monday Fellas!

Got in for some Upper Loading "B" this morning. Nursing a bit of a cold right now, just over the sore throat now just a runny nose..good times. But got it in none the less and had a good productive session.

Heres the goods!!!

Smith Inc 235*10,8(+10lb)
Hs Wide Press 125*12,10(+10lb)
Hs Iso Press 125*8,6(+10lb)
Low Fly 65*8,6(+5lb)

DB Head Support Row 55*9,7(form check)
Seat Close Cable Row 160*8,6(+10lb)
Wide Cable Row 140*10,8(new)

Smith Military 165*12,10(+2,+2rep)
Hs Rear Press 100*9,7(+10lb)
Hs Side Lat ss Rear Fly 45*12,10(+2,+2rep)

Hs Preacher Curl 50*8,6(+5lb)
Inc DB Curl 30*9,7(+2.5lb)
Db Inc Skull 40*10,8(+2.5lb)
Cable OHE 60*10,8(+2rep)

Lower Pump and 20mins Cardio to follow.

Have a good one guys!!
 
GainTrain said:
Appreciate that man!! Thanks!! Great job on the contest BTW..I was following in the shadows, you killed that Bro!!
Click to expand...

Thanks man appreciate the support ... will be following your log closely like I have man the dedication and detail you put in is great


Sent from my iPhone using Tapatalk
 
Bigjape34 said:
Thanks man appreciate the support ... will be following your log closely like I have man the dedication and detail you put in is great


Sent from my iPhone using Tapatalk
Click to expand...

Really appreciate that Brother!💪🏻💪🏻
 
GarlicChicken said:
Looks like you're doing good brother! I've been MIA for a while...trying to catch up on everybody lol
Click to expand...

Thanks GC, I am really trying hard to stay consistent and just enjoy the process. Was following your Feral log before everything happened, hope all is well with the Fam etc.

Thanks for checking in Brother!!!
 
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