Firsthorseman's Training Journal

[firsthorseman97]

Since D-Nutz asked me to start one here, I will. Guess it gives me something to do. Today was Day 1 of my cut with -D- being my nutritionist. I'm 5'-11", 204 lbs, around 12%. I will only post some highlights from my training sessions since I don't log anything.

[firsthorseman97]

03-11-13 Wheelz
Leg Press: 8pps x 10, 10, 5pps x 20, 2pps x 60
Did some other shit then finished with…
Speed Squats up to 275 x 6

[D-NUTZ]

I did speed squats with 315 yesterday....lol

["Rodz"]

Fh in da hizzle!!!

[HangingLegRaise]

Greetings brother of steel :beerbang:

[firsthorseman97]

I did speed squats with 315 yesterday....lol
I leg pressed more than you AND saved squats till the end. Though I'm guessing we are almost even on leg strength.

Fh in da hizzle!!!
Thanks man!

Greetings brother of steel :beerbang:
Thanks! Good to be back posting here.

[firsthorseman97]

Chest/Delts
Incline BB: Up to 225 x 8 for 2 sets, 185 x 8 for 3 sets
Incline DB Flyes: Up to 55 x 10
Seated Chest Press Machine: 200(stack) x 12 for 3 sets
Smith Upright Rows: 135 x 10 for 3 sets
Rope Facepulls: Up to 150(stack) x 10
BTB Cable Side Raises

[D-NUTZ]

No shoulder presses....I see I'm slowly rubbing off on you.

Congrats on the weight drop already lol. I bet your glutes are shredded now.

[firsthorseman97]

No shoulder presses....I see I'm slowly rubbing off on you.

Congrats on the weight drop already lol. I bet your glutes are shredded now.

I figured with the incline work my shoulders got enough abuse.

[firsthorseman97]

Back Highlights

Pull-ups: BW x 10, 12, 12, 8 , 8

V-handle Pulldowns: 4 sets, 4 sec negative, hold the stretch, then pull.

Old Skool Rows: Just up to 3 pies for 12 reps then jumped on deads...

Deads: 135 x 8, 225 x 8, 275 x 6, 315 x 6, 365 x 3, 405 x 3
-First time in a while pulling. Nothing impressive but felt good.

Chest-Supported Rows: Up to 3 pies for 2 sets of 10, then 2 pies for 12 with 3 sec neg, hold stretch, then pull.

-I think that's basically it.

[TonyElTigre]

This is a great start to a training journal my friend I really like your variety in your
workouts. you go from chest supported rows to deads to old skool rows great work
I really love v handle pulldowns to that is my favorite exercise out of all of them

[D-NUTZ]

Lulz, I tripled your deads.

You need to do them more often, for realz.

4 second negatives? Yup, Im totes rubbing off (one) on you.

[firsthorseman97]

This is a great start to a training journal my friend I really like your variety in your
workouts. you go from chest supported rows to deads to old skool rows great work
I really love v handle pulldowns to that is my favorite exercise out of all of them
Thanks! I try to alternate between a row motion and a pulldown type motion.

Lulz, I tripled your deads.

You need to do them more often, for realz.

4 second negatives? Yup, Im totes rubbing off (one) on you.

I will start mixing them in more. Actually The negs are from what the monster told us on Saturday.

[D-NUTZ]

I've been doing negatives for months now, you always ignored me.

[firsthorseman97]

I've been doing negatives for months now, you always ignored me.

My back is sore as fuck. Those negatives did the trick.

Trained arms today. Nothing worth noting.

[D-NUTZ]

My back is sore as fuck. Those negatives did the trick.

Trained arms today. Nothing worth noting.

Do them for arms....best thing ever.

[TonyElTigre]

I think that speed squats are the best exercise out there. I love doing these and
they are a very complete workout. I love doing these after cardio for sure. I also
love to do clean and press they are my second favorite exercise. Good luck to you

[firsthorseman97]

I think that speed squats are the best exercise out there. I love doing these and
they are a very complete workout. I love doing these after cardio for sure. I also
love to do clean and press they are my second favorite exercise. Good luck to you

Clean and press is def a good movement that I don't utilize enough.

[firsthorseman97]

Over the weekend....

Squats: Up to 365 x 3, then speed squats with 275 x 6 for 2 sets


Today was Chest/Delts

Incline DB: Up to 110 x 8, then 90 x 10 for 2 sets

-Then Flat BB, Standing DB Flyes, PecDeck, DB Iso Side Raises, Rope Facepulls, Cable Upright Rows, Cable BTB Side Raises, and Finally Machine Shoulder Press

[D-NUTZ]

I did 365x6 for 2 sets.....after leg curls...

hold muh dick

[firsthorseman97]

I did 365x6 for 2 sets.....after leg curls...

hold muh dick

You win..... I'm going to shower with my toaster.

[firsthorseman97]

Back
V-Handle Pulldowns: 3 sec neg w/ stretch
Pulldowns: 3 sec neg w/ stretch
Deads: worked up to 365 then shrugs
RG Pulldowns: 3 sec neg w/ stretch

-15 min cardio

[firsthorseman97]

Legs

Leg Press: Up to 9pps x 6, then did some drops with varied stances
DB SLDL: up to 70s for 12s, focusing on the stretch and squeeze
Hacks: up to 3pps x 10 then some drops
Lying Leg Curls: up to 160 x 15 for 2 sets
Leg Ext: up to 180 x 15 for 2 sets
-Mixed in some LP Calf Raises between the last two movements

[D-NUTZ]

I'm telling you....leg curl first

[firsthorseman97]

I'm telling you....leg curl first
I'll take it under advisement. Maybe I'll try it every other leg day. I don't like taxing my hams prior to squatting.

[D-NUTZ]

I'll take it under advisement. Maybe I'll try it every other leg day. I don't like taxing my hams prior to squatting.

why

[firsthorseman97]

why

I like saving them to dig me outta the hole on my squats.

[firsthorseman97]

Hit chest today. Nothing special. Only worked up to 225 on incline then diddled around on some other shit. Just wasn't feeling it today.

[firsthorseman97]

Legs today. Worked up to 315 on squats, nothing heavy but early workouts suck for me. Hit some other shit like: DB SLDL, LP, GHR, Calves, Leg Ext, and Leg Curls.

[D-NUTZ]

Excuses are like assholes.

[firsthorseman97]

Excuses are like assholes.
Very true. My motivation is sorely lacking but I'm still putting in work. Nothing exciting numbers-wise but I'm getting it done.