LoiacanoA Training Log

[loiacanoa]

solid chest session bro. strong incline presses. the selection fo exercises looks really good. keep it up bro

Thanks for the support Ironheart. I think if I had a spotter I could have gone a little heavier.

 

[Rocky]

Nice chest session. Glad the shoulder didn't impede you this time!

 

[loiacanoa]

Nice chest session. Glad the shoulder didn't impede you this time!

Thanks man. I was so happy that it didn't. Makes my day that much better. haha

 

[loiacanoa]

Weighed myself this morning and now I'm 190lbs. I know thats not huge weight or anything but I'm happy with the gain!

 

[Lionheart]

Strong inclines buddy.Good session overall

 

[loiacanoa]

Strong inclines buddy.Good session overall

Thanks Lionheart! Hopefully next weeks will be even better.

 

[loiacanoa]

Thursday: Quads

Good quad session today. I changed the position on the bar on my traps which I think helped my squat...Weight in LBS.
Quads
Barbell Squats:
1 x 15 (135), 1 x 10 (185), 1 x 10 (225), 1 x 10 (265), 1 x 8 (275), 1 x 6 (295), 1 x 3 (315)

Leg Extention:
1 x 12 (90), 1 x 10 (100), 1 x 10 (100), 1 x 10 (110)

Leg Press:
1 x 10 (180), 1 x 10 (270), 1 x 10 (360), 1 x 8 (360)

Adductor Machine: 3x 15 reps (100)

Calves
Standing Calf Raise:
1 x 15 (220), 1 x 15 (240), 1 x 10 (270)

Leg Press Calf Raise:
1 x 12 (180), 1 x 10 (270), 1 x 8 (360), 1 x 10 (270)

Seated Calf Raise:
1 x 15 (75), 1 x 10 (95), 1 x 10 (95)

Preworkout: Muscle Milk shake, banana
Workout: 2 tbsp Gatorade powder, 1 tbsp EAAs, 5G Glutamine
Post-workout: Torrent w/ 10G Glutamine

Gimme some feedback! Time to EAT!

 

[wrestling lyon]

solid session I would say try using less exercises for calves and try some more reps in each set
and if you haven't tried Creatine before I would try it I recently started taking it and am loving the results

 

[loiacanoa]

solid session I would say try using less exercises for calves and try some more reps in each set
and if you haven't tried Creatine before I would try it I recently started taking it and am loving the results

yeah I've just been trying to switch up my calve routine. High and low rep because the lil things won't grow! As far as creatine goes I have tried it and I'm not a fan. Many people however have had good results from it. Glad to hear its working for ya!

 

[loiacanoa]

Friday: Shoulders/Traps

Whipped through this workout before my double shift.

Delts
Seated Dumbbell Military Press:
1 x 12 (45), 1 x 10 (50), 1 x 10 (60), 1 x 8 (70)

Side Dumbell Lateral Raises:
1 x 15 (15), 1 x 15 (15), 1 x 12 (15), 1 x 10 (20)

Bent Cable Rear Delt Raises:
1 x 15 (30), 1 x 15 (30), 1 x 10 (35)

Front Dumbbell Raises:
1 x 12 (15), 1 x 12 (15) 1 x 10 (20)

Traps
Barbell Shrugs:
1 x 12 (135), 1 x 12 (185), 1 x 10 (225), 1 x 8 (255)

Dumbell Shrugs:
4 x 12 (70)

 

[The Creator]

Solid squating for sure brother. Do you do hamstrings on a seperate day? Great shoulder workout too with impressive pressing. You ever tried wide grip up-right rows to hammer the delts?

 

[loiacanoa]

Solid squating for sure brother. Do you do hamstrings on a seperate day? Great shoulder workout too with impressive pressing. You ever tried wide grip up-right rows to hammer the delts?

Thanks man. Yeah I do hams on a separate day. My quads were so fried there was no way I could give hams the same intensity I did quads. Yeah I have done wide grip up-right rows but as of late I've been hearing bad things about them. Here is an example, "Upright Rows can be extremely harmful to the shoulder girdle because of the motion of the exercise. The problem is that your shoulders are being internally rotated while raising weights. This exercise can cause serious shoulder impingements (tendons being pinched between the bones)." Any takes on this? Thanks for the support Creator!

 

[Rocky]

Nice legs and shouder work. Good weight again.

As for the upright row - don't just go by what other people dictate. I do them and have no bother with my shoulder joints or elbows. Each to their own - some people aren't cut out for them but might be worth a try.

 

[loiacanoa]

Nice legs and shouder work. Good weight again.

As for the upright row - don't just go by what other people dictate. I do them and have no bother with my shoulder joints or elbows. Each to their own - some people aren't cut out for them but might be worth a try.

yeah man I hear ya. I'm just trying to make sure my shoulders don't get anymore messed up then they already are.

 

[loiacanoa]

Monday - Back

Good back workout today. Pumps were good. Pull ups were especially hard but thats probably because I haven't done them in a few weeks...

Back
Deadlifts:
135 x 15, 225 x 10, 275 x 8, 315 x 6, 345 x 3

Wide Grip Pull Ups: (Bodyweight)
1 x 10, 1 x 6, 1 x 4

Lat Pulldown
90 x 15, 110 x 12, 120 x 10

Atlantis One Arm Row:
3 x 15 (45 plate)

Dumbell Pullovers:
70 x 12, 75 x 10, 90 x 8

Forearms:
Barbell Wrist Curl:
3 x 12 (30)
Reverse Dumbell Curl:
3 x 10 (15)
Gripper Machine:
70 x 15, 90 x 10 + 10 sec. hold, 80 x 10 + 10 sec. hold

Calves
Standing Calf Press:
220 x 12, 240 x 12, 260 x 10, 280 x 10

Thats all folks.

 

[Mikew]

For shoulders I would recommend 1 more exercise for rear delts, since having a well developed rear delt muscle, your whole shoulder will actually be dragged backwards, giving you a bettr posture, and less chance of injury in your delts.

Otherwise the sessions look solid.

 

[loiacanoa]

For shoulders I would recommend 1 more exercise for rear delts, since having a well developed rear delt muscle, your whole shoulder will actually be dragged backwards, giving you a bettr posture, and less chance of injury in your delts.

Otherwise the sessions look solid.

Alright man, I'll start doing two rear delt exercises. Anything that will help posture and reduce chance of injury.

 

[ironheart]

awsome back session bro. nice weight on the deadlift. strong session overall

 

[loiacanoa]

awsome back session bro. nice weight on the deadlift. strong session overall

Thanks ironheart. Thats the most I have pulled.

 

[PrinceVegeta]

Awesome session man! great volume!!

I do wide grip uprights and i feel they hit the side delt very well