RBurdge84's Training Log

rburdge84

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Thanks man I'm actually running a hypertrophy program that pillar set me up with
 

rburdge84

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Wave 2 day 3

3 min rest between sets.
Deadlift 1x3 (405lbs)
Rep drop 4x2 (405lbs)
Deficit deadlift 5x7 (225lbs) these cashed me out and my low back was getting weak
Hamstring curl 5x15 (100lbs)
Bent over row 4x10 (155lbs) did two sets as pendlay rows and two sets like a bent over row.
 

rburdge84

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Some progress pics

So here are some pics.
1. Someone always says post a pic holding an orange so there you go
2. Not best quality but its me
3. Today was high carb day and retaining some water from being lazy not running. So be gentle
image2-1.JPG
 

IronSoul

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Looking pretty solid and lean bro. Moving some big weight too. Keep up the good work!
 

rburdge84

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Wave 2 week 2 day 1

Tonight's workout kicked my ace. It beat me up physically, emotionally, spiritually you name it.

So prior to tonight's workout my low back and inner thighs or my adductors were so freaking sore. Tonight I rolled them out and warmed up on bike

For the workout my rest time was 2 mins until the last exercise I kept it to about a min.

Squats 5x5 (275lbs) knee was hurting and put on my brace after that all was peachy. The weight felt good too.

Front squats 10x10 (115lbs) this was the devil almost every set I wanted to quit. Can def tell I never do front squats

Stiff legged deadlift 5x15 (185lbs) these sucked too and on last set only made it to 12

Hyperextension 5x10 (35lb plate)

Tonight sucked but so glad I got it done. DOMS will be kicking my ace tomorrow
 

rburdge84

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Wave 2 week 2 day 2

3 mins rest between sets

Bench press 1x3 (325lbs)
Rep drop 4x2 (325lbs)
Cable flyes (30lbs) 5x10
Incline db press 10x10 (75lbs)
Did the next as a giant set
Shrugs (275lbs) 5x7
Bent over reverse flye (20lbs) 5x10
Db lateral raise (15lbs) 5x10
Did the next as a super set
Weighted bench dips 5x15 (45lbs)
Alt. Db curls 5x10 (40lbs)

Felt good tonight/ the shrugs and bench felt good and strong.
 

rburdge84

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Day 3 of week 2 of wave 2

Weighed in at about 196 today. Still lookin a bit bloated. Pisses me off and hate cardio

45 s rest and 2 min after set 5

Deadlift 10x2 (275lbs) felt real light the whole time so def getting stronger

Deficit deadlift (did sumo version) 5x7 (275lbs)

Hamstring curl 5x15 (90lbs)

Bent over row 5x10 (155lbs)
 

rburdge84

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Wave 2 day 1 of week 3

Today was one of those days. Feel like you train and eat clean and don't see any results. Felt weak today and don't feel like getting size.

Squats 1x3 (365lbs)
Rep drop 4x2 (315lbs) had to go 315 because depth sucked at 365
Romanian deadlift 5x15 (185lbs)
Couldn't squeeze in hyperextension plan on doing it tomorrow
 

John Ziegler

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Today was one of those days. Feel like you train and eat clean and don't see any results. Felt weak today and don't feel like getting size.

The only results your ever going to see size wise on a day that you train are swollen muscle anyway so don't trip. If you feel weak it's because your muscles haven't healed yet and you may have over trained a bit (not saying that is always a bad thing). All the size and strength gains will literally come overnight meaning while your sleeping and resting. I'm sure you know this already but just thought I would mention it for good measure.

Oh & High 5 your doing great & putting in serious work :eek:
 
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rburdge84

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Wave 2 day 2 week 3

Bench press 10x2 (315lbs) clavicle and elbows and tris were aching doing this. Last set I failed and couldn't get 1
Incline chest press Db 10x10 (60lbs)
Barbell shrugs 5x7 (295lbs) my traps are def a lagging body part
Bench dips with plate 5x15 (45lbs)

Overall workout felt good and got a good pump, that first bench was hurting though. Idk if it's from not doing enough shoulder work or what but man it sucked.

Post workout hit protein, beta alanine, creatine, glutamine, bcaa, and karbolyn lol everything except the kitchen sink
 

rburdge84

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Last day of wave 2

So I want to start off by saying this program has helped a lot with my deadlifts. Before my deadlifts looked like a Romanian dead I'm guessing due to poor low back strength and glutes not recruiting like they should. Pillar has given a really good routine to help my dears. I have always struggled with squats and would like to see strength in those but I'm satisfied with my dreads.

Today my rest intervals were 2 mins

Deadlift 5x5 (365lbs) I felt strong and form felt good for the first time with this exercise.
Deficit deadlift 5x7 (225lbs) with this I stacked 2 rubber plates so I was a good 8-10 inches off the ground. This also felt good and easier than previous weeks
Hamstring curl 5x10 (105lbs)
Bent over row 4x10 (185lbs)

Today felt strong, felt good on lifts and ready to start wave 3 next week.

Shout out to pillarofbalance

Finished workout with my cocktail of gainzzzzz
Karbolyn
Bcaa
Glutamine
Beta-alanine
Creatine
Protein powder
 

John Ziegler

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Shout out to pillarofbalance

Finished workout with my cocktail of gainzzzzz
Karbolyn
Bcaa
Glutamine
Beta-alanine
Creatine
Protein powder

Bcaa are worthless. Only supps worth anything is creatine and viagra <------ PillarofBallance
 

PillarofBalance

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Bench press 10x2 (315lbs) clavicle and elbows and tris were aching doing this. Last set I failed and couldn't get 1
Incline chest press Db 10x10 (60lbs)
Barbell shrugs 5x7 (295lbs) my traps are def a lagging body part
Bench dips with plate 5x15 (45lbs)

Overall workout felt good and got a good pump, that first bench was hurting though. Idk if it's from not doing enough shoulder work or what but man it sucked.

Post workout hit protein, beta alanine, creatine, glutamine, bcaa, and karbolyn lol everything except the kitchen sink

So I want to start off by saying this program has helped a lot with my deadlifts. Before my deadlifts looked like a Romanian dead I'm guessing due to poor low back strength and glutes not recruiting like they should. Pillar has given a really good routine to help my dears. I have always struggled with squats and would like to see strength in those but I'm satisfied with my dreads.

Today my rest intervals were 2 mins

Deadlift 5x5 (365lbs) I felt strong and form felt good for the first time with this exercise.
Deficit deadlift 5x7 (225lbs) with this I stacked 2 rubber plates so I was a good 8-10 inches off the ground. This also felt good and easier than previous weeks
Hamstring curl 5x10 (105lbs)
Bent over row 4x10 (185lbs)

Today felt strong, felt good on lifts and ready to start wave 3 next week.

Shout out to pillarofbalance

Finished workout with my cocktail of gainzzzzz
Karbolyn
Bcaa
Glutamine
Beta-alanine
Creatine
Protein powder

Get in some extra facepulls this week for the shoulders. Light weight like 20 rep sets.

Next training cycle is going to wreck your legs. Your squat will go up quite a bit. ToolSteel went from like 450 to 605 in 10 weeks.

Also on deficits 1 to 2 inches is sufficient. More than that puts your back in a bad spot.
 

Spongy

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I just upped your calories more than I feel comfortable doing so I think you'll see quite a difference in energy this week. It's all clean so you won't feel like garbage but should see a spike in energy.
 

rburdge84

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Wave 3 day 1

Box squats 10x2 (225lbs) I sat at the bottom. Felt easy had 45-60 s rest
Regular squats 10x10 (185lbs) this felt easy as far as resistance but cardio man it sucked
Glute raise 5x15 (65lbs) holy cow my glutes and hams were on fire
Hyperextension 5x10 (35lbsplate)

Post workout
Karbolyn
Creatine
Glutamine
Beta alanine
Protein powder

Felt like a good workout, quads were not too fatigued

Going to be trying to get some cypionate for my first cycle and see if I can see some size.

Pillar let me know if you want me to pause on box squats or no.
 

PillarofBalance

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Box squats 10x2 (225lbs) I sat at the bottom. Felt easy had 45-60 s rest
Regular squats 10x10 (185lbs) this felt easy as far as resistance but cardio man it sucked
Glute raise 5x15 (65lbs) holy cow my glutes and hams were on fire
Hyperextension 5x10 (35lbsplate)

Post workout
Karbolyn
Creatine
Glutamine
Beta alanine
Protein powder

Felt like a good workout, quads were not too fatigued

Going to be trying to get some cypionate for my first cycle and see if I can see some size.

Pillar let me know if you want me to pause on box squats or no.

When you hit the box, you release the hip flexor momentarily then squeeze hard to get up. No prolonged pause but don't tap and go.
 

DieYoungStrong

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When you hit the box, you release the hip flexor momentarily then squeeze hard to get up. No prolonged pause but don't tap and go.

Not to butt in, but make sure you do this properly. EVERYTHING stays tight except for the hip flexor. Then you squeeze (the best way to initiate the squeeze is to spread the floor IMO) to come up off the box. It takes practice. If you let everything go loose, you will get stuck on the box.

Keep up the good work.
 

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