Training Diary While here in NZ -

[jbrauch53]

I'm going to keep track of my workouts here. I want to hit right off the bat that in addition to these workouts (with my car being back in the states right now) I cycle mostly. To get to work I cycle 10km to work, and then back. A half hour one way. So everyday I'm getting about an hour of steady moderate intensity cardio. I will not be including my diet. I dont count macros or calories, I just kind of know my body now and what works for me.

A bit about myself: I was always active as a kid, played soccer and ice hockey growing up in school. Joined the Marines out of high school and went to Uni at the same time, after a year finding exercise science was what I really loved. Weightlifting. First time i ever touched the weights was in school for ice hockey. Very basic stuff. I was scrawny  and smaller.  That was probably 2006, and I was about 15-16. I'd say around 2011 following my decision to study Exercise Science in uni and a heated breakup with my girlfriend at the time really spawned some fire in my motivation to make gains in the gym. Every year after I progressed, got more into training, more serious as far as diet and cooking to help foster progress towards my goals, and my knowledged increased both about working out and nutrition and supplementation. I have a half year of personal training under my belt in the states, working at the gym here in NZ, and am certified health fitness specialist. For the last year or two I've been wanting to compete. I still train everyday I am in the gym with this vision and goal in my sights. Maybe not when  I am in NZ  but next year (assuming I return) to the states I hope to compete. Not sure what division. I have the body for physique I think, but my ultimate goal for myself is like the 1970's and 80's golden era of bodybuilding. Arnold and the gang, you know. Proportion, symmetry, everything perfect and sculpted like a Greek God. I follow some pros, I watch all the movies(pumping iron, generation iron, the perfect physique), watch youtube videos, all that stuff. The gym is what I love and where I put all my energy, both good and bad. Ok I'll shut up.

Feel free to use my workouts or discuss/criticize them. 

[jbrauch53]

first couple were july 2013, and last one from earlier in january 2013... 

[jbrauch53]

September 2015

[jbrauch53]

1 year earlier than last post, September 2014. 

[jbrauch53]

post chest workout, today

So i've made some good progress over the last 2-3 years. Been really training legs consistently for a year or two now as well, I'd like to note.

[maccaz]

good write up bro. 

how much do you weigh?

any reason you decided to leave marines? 

[jbrauch53]

ah good to mention. I am 79-81kg / 180ish lbs. Seems to be my "set point" its hard to me to pack on more weight and keep it there. However even though Ive been at this weight for a a year or two, I have gotten quite leaner but keep getting stronger and my physique has changed quite a bit and have some cuts in my torso if i stay disciplined. Not complaining.  I'm about 9 or 10 percent body fat I think. Haven't measured in a long time


EDIT: and the Marines was just a big stressor having to stick around the same city where I was based out of in the Reserves. I wanted to leave the state, travel, and not have the stress of knowing I could get a phone call anyday and from there after 1-5 months be going to war. I was ready to move on with life and wanted to travel. Wouldnt have been able to come to NZ if I was still in. Not to mention, there is heaps of bullshit. 6 years was enough. 
 

[jbrauch53]

Thursday 25/2/16 Shoulders.  1.5 hours .. to follow the workout just disregard the weight I use and hit failure at the same number of reps

SEATED OVERHEAD DUMBBELL PRESS
A couple  warmup motions and a warmup set of easy 15-20 reps to get blood flowing
Failure at 18 reps, 30kg
Failure at 12, 34kg
Failure at 7, 36kg (spotter)
Failure at 7, 36kg (spotter)
Failure at 11, 28kg
Failure at 8, 28kg
Failure at 6, 28kg, slowed temp

SINGLE ARM DUMBBELL RAISES, STANDING
Warmup set 20 reps
20 reps, 14kg (both sides)
10 reps, 18kg  Dropset 10 reps of 14kg
10 reps, 18kg, Dropset 10 reps of 14kg
*** Often with this exercise I find myself hitting the wall of pain and fatigue, holding the weight by my side for a few seconds thinking "this really sucks" then in that few seconds I gain some energy back and I am able to pump out a few more. Set a goal for myself like 20 reps for lighter, and 10 reps for heavier, and just taking this little 2-5 second breaks until I reach that target rep number.

EZ Bar Upright Row
10kg plate each side, close grip, 17 reps... Restpause (set down for exactly 15 seconds) then switch to wide grip, got 17 reps.
10kg each side, close grip, 17 reps.. respause widegrip 20 reps
15kg each side, close grip, 11 reps.. restpause wide grip 5 reps 
15kg each side, close grip, 12 reps.. restpause wide grip 5 reps

Lifefitness/Hammerstrength Plate Loaded Seated Shoulder Press
20kg/1 plate each side, warmup repped out ~20
40kg  each side 7 reps slow (4 seconds lowering/eccentric, explode up, 1 second pause at top
40kg each side 7 reps slow (same tempo... 4/0/x/1)
40kg each side 6 reps slow (same tempo )

*** So I finished this and had 4 plates total on the machine. I got an extra exercise in by unracking these 4 plates. One at a time, pull a plate off, hold over your head for 1 minute, then put it away, take 30 seconds to rest, and take the 2nd plate and hold high over your head for 1 minute, 30 second rest, repeat for last 2 plates. In 4 minutes total holding plates plus 2 minutes (30 seconds in between) I got a whole nother exercise in 6 minutes. See if this doesn't give you a shoulder and trap pump!!!! Which primed the traps with some blood flow for the next exercise:

STANDING DUMBBELL SHRUGS
36k x 20 reps 
36kg x 13
36kg x 13
36kg x 12

CABLE ROPE FACE PULLS (setting at eye level) Target rear delts and traps 
*** 2nd half of my shoulder workouts I'm really trying to isolate/dedicate an exercise or two to give attention to my rear delts. My anterior/front delts are well developed from years of basic gym noob "everyday is chest day" through my early couple years of hitting the weights. (theory). But rear delts are often smaller in gym rats and dont get enough attention.
5 super slow tempo (5 second lowering, 3 second pulling, 2 second pause and squeeze), then 10 or so fast reps (moderdate weight setting to achieve this) for a total of around 15 reps
- Repeated two more times/sets

INCLINE SETTING ON BENCH, BELLY DOWN, "HYTI'S"

Like in the video However I have a "H" to start the TYI which is shoulders going straight up forward in front of your head. This exercise really hits each line of the rotator cuff muscles. Low weight is honestly brutual, as basically 4 reps counts as only 1 rep. Went to failure and it didn't take long as we're at the end of the workout and shoulders are very fatigued.

- 7kg x 6 full reps (24 individual movements total)
- 7kg at 6 full reps

I had enough at this point

Ended with a 20kg SEATED OVERHEAD DUMBBELL PRESS and failed at 25 reps, and then hit a few overhead pullups til failure on my way out of the gym to exit with a nice pump.

Pretty solid shoulder day. Next time I hit shoulders I'll be doing a couple different exercises

 

[jbrauch53]

Saturday 27/2/16   CHEST 1.25 hours (post pic pictured above in my trendy gymnation tank)       .. Empty gym on sunny saturday afternoon. RARE binge drink the night before with a lovely lady, so was just trying to get a sweat on. Got some new preworkout as well so was excited to get some blood flow. Less Structure and more so just lots of sets and switching exercises. Again, empty gym so plenty of space and room to play in the lab.

SLIGHT INCLINE DUMBBELL PRESS, alternating with LANDMINE PRESS

Warmup movements and a set of 20 easy reps
32kg at 20 reps straight to landline press for 15-20 reps / failure
40kg at 12 reps and landmine press "
40kg at 9 reps and landmine press
40kg at 6 reps and landmine press
40kg at 6 reps and landmine press

RAISED INCLINE TO ONE SETTING ABOVE 45 DEGREES  and continued
40kg at 5 reps and landmine press
34kg at 7 reps and landmine press

34kg at 6 reps and landmine press

 

Rotating 3 exercises, 10-20 seconds between each and a minute or two between each circuit...
FLAT BENCH DUMBBELL FLIES / STANDING CABLE FLYES / ANTERIOR SHOULDER 15KG PLATE RAISES
***  for bench dumbbell flyes i like to keep only a slight bend in my elbows and keep a lighter weight and have a slow steady tempo. pausing at times for a few seconds at the bottom with my arms laying just below the bench/my body. I let the tendons stretch out and feel some (good) pain before coming up for a rep. I feel you really get a great range of motion and a big pump, and keeping your elbows only slightly bent keeps emphasis on the chest/pecs. Most of the time you see guys going with heavier weights and bending their elbows drastically at the bottom of the movement which allows for those heavier weights; not that is is wrong, I just prefer to do it my way and think it works better. 

 

12kg for 15ish reps, cable flies 7.5kg normal to slow tempo to fail, then some anterior plate raises 
 - repeat again after a minute of rest
14kg for 10-14 reps, cable flies 10kg same tempo to fail, plate raises
 - repeat again
18kg for a only a few reps, cable flies 10kg drop set 7.5 drop set 5, plate raises

That did it

Got a great pump, definitely worked out the chest, and got my bodies metabolism and euphoric to combat some of the residual effects of alcohol.  Just went for volume. This is a fine workout for anytime. Just lacked the number of different total exercises I would normally do. 







 

[Pseudonym]

Awesome journal, mate - very detailed. And great to see more bodybuilder workouts too (not that we don't love the PLers... )

 

It looks like you're doing a lot of volume, especially for shoulders?

[Realtalk]

Agree, good reading! Cheers 

[jbrauch53]

28/2/2016 BACK       1.25-1.5 hours. Felt like a lacked some of my normally high intensity level for some reason. Was distracted a bit too with people talking to me. Normally I do 3-4 more exercises. 

Beginning: Some bent over plate rows for warmup and a set of overhead pullups

TRADITIONAL DEADLIFTS... No wraps, no belt.... Typically I would use a belt but havne't gotten one here yet. I'm not against using wrist wraps, I douse them at times, especially when I really want to max out or get some extra reps in, although I do believe in deadlifting without wraps to strengthen grip and forearm strength. I use switch grip.

75kg (25kg bumpers each side) x 20 reps warming up

110kg x 15 reps
160kg x 3
175kg (77.5kg each side) (385lbs)  x 1
175kg x 1

*** I was up to 440lbs (200kg) for 1 rep max about 4-5 months ago. Not sure why I am so weak. Probably all the extra cardio I've been getting and just with a month of traveling from USA to NZ and coasting around for a couple weeks when I first got here I got weaker. I could have probably done more, just deadlifted all the bumper plates that my gym had, so next time I will throw on some actual iron and up the weight. Stay tuned.

Usually I do a drop set at the end as well or pyramid down but was distracted and had to go out of the gym and move a car I borrowed so it wouldnt get towed so pulled the plug on the rest of my sets. Pumped to deadlift again and post here next back day, it's my favorite exercise right now.

OVERHEAD/FRONT PULLDOWN PLATE LOADED MACHINE (palms up) , SINGLE ARM AT A TIME

20kg x warmup 
40 x 15 (both left and right arms)
60 x 5 (both arms)
40 x 16 (")
20kg x 20reps super slow tempo

SINGLE ARM DUMBBELL ROWS
32kg x 15+ 
40 x 10 each arm
40 x 10 each arm
40 x 10 each arm, stopped 1-2 times for a few seconds to pause 

** Like my Lateral Raises, I stop at/near failure and intense pain and set it down for just 2-3 seconds and then continue on to reach a rep goal I keep in my head. It's amazing how many reps you still can bust out (for any exercise at high repetitions/burnouts, really) when you start counting down in your head from 10  or 15 [sometimes as high as 20 at lower weights]. Just saying "okay 10 more" in my head and counting down actually helps me get all those ten reps, whereas if i just went by pain I may only do 4-5 more and give up. A little technique I use to push myself, if that made sense?

PIN-LOADED SEATED CABLE ROWS, close grip attachment

67kg x 10 reps

67kg x 15

67 x 13

77.7 x 7reps dropset 57.7 x 7 reps

SEATED ROW MACHINE, plate loaded, single arm at a time
40kg, overhand grip, 20+ reps not counting
40kg, hammer/palms inward grip, 15ish reps not counting
40kg, hammer/palms inward grip, 15ish reps not counting

Underwhelming for my normal back days, but was good to get it in. Already looking forward to my next back day to see how my deadlifts are and really slay my back muscles with some extra exercises and superset/dropset work.

today, 29/2/16 I took for rest and focused on a good day of food. Cycled 30 min/10km home from work.

Tomorrow I'll kick off the month of March with a good leg day. 

[jbrauch53]

6 hours ago, Pseudonym said:

Awesome journal, mate - very detailed. And great to see more bodybuilder workouts too (not that we don't love the PLers... )

 

It looks like you're doing a lot of volume, especially for shoulders?

Recently I'm finding those standard start of workout exercises (ones with dumbbells, heavy weights, major muscle groups, overhead free weights, ones you need spotters for) really give me some insane pumps for where my body is at now. So 1 I love that feeling, and 2 I just think I'm getting more out of it, before I move on to more isolated exercises and it feels like my pump kinda subsides from its peak feeling. And 3, more volume can't hurt  .. 4-6 sets for one exercise is pretty common for serious bodybuiling. German volume training is something to look up as well where they train with 10 sets for a single exercise. 

I like implementing all sorts of principles into my workouts. Multiple set ranges, rep ranges, supersetting, negatives, dropsetting, pyramidding; different shock principles. I'm always changing to keep things new and exhaust the muscles in different ways. Haven't really displayed that much so far but I've only posted 3 workouts so don't fret!! 

[Pseudonym]

Yeah, I wasn't implying that you shouldn't be doing volume... I was just curious in your reasons, as I've recently gone the opposite way and pulled back on the volume.

 

56 minutes ago, jbrauch53 said:

I like implementing all sorts of principles into my workouts. Multiple set ranges, rep ranges, supersetting, negatives, dropsetting, pyramidding; different shock principles. I'm always changing to keep things new and exhaust the muscles in different ways.

I think this is going to be an excellent log...

 

 

BTW, that singlet looks good on you. I think the Large was a good move!

[jbrauch53]

1/3/2016 kicking off march with a LEG DAY!    1.5 hours

 

some body squats and 1 set of dumbbell alternating lunges to warmup

BARBELL SQUATS

60kg x warmup repped it out 
100kg x 18
120kg x 3-4 (7 total with spotter help)
130kg x 2 (6 total with spotter help)
100kg x 7 dropset 60kg x 7

DUMBBELL GOBLET SQUATS

32kg x 15

32kg x 15 (3 slow/pause at bottom in the middle of the set)
32kg x 11 (fast, no pauses/constant movement)
40kg x 10 

PLATE LOADED UPWARD LEG PRESS, full range of motion
120kg x 25
200kg (5 plate each side) x 15 
240kg (6 plates each side) x about 8, lost count while focusing on breathing so my head didnt explode.
280 x (7 plates each side)  x 5

SEATED LEG EXTENSION MACHINE
42.5kg x 10reps

42.5 x 10

43.5 x 15
55 x 13
75 x 7

LAYING/PRONE HAMSTRING CURL MACHINE
75(LBS) warmup slow tempo. just trying to get some blood flowing back there.
110lbs x 10

110lbs x 6

110 x 7 dropset 90 x 6

**if you really wanna know kilograms just divide by 2.2

STANDING SUMO KETTLEBELL SQUATS (wide stance, toes pointed out 45 degrees) 
36kg x 12 slow tempo
36kg x 10 slow 
36kg x 9 slow


I called it there. Calf work, curtsies for the IT band, and cable glute kickbacks are some exercises Ive been wanting to hit but I didn't today.
 

[jbrauch53]

1/3/2016  2nd Workout of the day: ARMS... hit legs in the morning, got off work and didnt want to ride home yet, so I stayed and did a 1 hour arm workout

EZ BAR 10KG EACH SIDE (20kg + bar) SKULLCRUSHERS SUPERSET WIDEGRIP CURLS

3 sets, about 10 reps for both skullys and curls each time

EZ BAR PREACHER CURLS ( concentrated full range of motion/full arm extension with pauses at both ends of movement )
5kg each side x 15 
10kg each side x 10
(first 2 sets close grip, now switching to wide grip....)
10kg each side x 8
10kg each side x 6  dropset 5kg each side x 7

TRICEP ROPE CABLE PULLDOWNS

17.5kg x 15 dropset 15 x 15
21kg x 12 dropset 17.5 x 11
24.5 x 11 dropset 21 x 9

OVERHEAD TRICEP ROPE EXTENSIONS (same as last exercise but turn 180 degrees and pulling rope overhead) SUPERSET WITH 12KG Dumbbell HAMMER CURLS (alternating arms)
21kg x 15 and 15 reps hammer curls (each arm)(to failure)
21kg x 15 and 16 reps hammer curls 
24.5 x 16 and 17 reps hammer curls

SEATED DOUBLE BICEP CURLS (negatives, taking as long as I can while still slowly moving the weights to lower them, to full extension of the arms, then exploding up as fast as i can, squeezing for 2-3 seconds at the top, and again lowering the weights as slowly as possible... on my first rep it took 15 seconds to lower the weights)
12kg x 5
12kg x 3 [ended up being 15 seconds to lower on first rep, then 12 seconds, then could only last 7 seconds on final]
12kg x 3 

I did a few reps of single arm dumbbell preacher curls with those 12kg nice and slow for each arm to finish out real quick and then made my way to my bike to peddal home 30min/10km right before midnight. Felt good!
 

[Pseudonym]

12 hours ago, jbrauch53 said:

1/3/2016

I'd just like to say we appreciate you using a proper date format, and not the silly American one.

[jimmybro1]

MERICA! 

[jbrauch53]

21 hours ago, Pseudonym said:

I'd just like to say we appreciate you using a proper date format, and not the silly American one.

"When in Rome"

[Pseudonym]

Haha! Take it back home with you and try getting the rest of America to see the light. You could sell them on the metric system while you're at it.

[jbrauch53]

3/3/16 CHEST and Tris    1.5 hours

SLIGHT INCLINE DUMBBELL CHEST PRESS
a couple warmup sets of 26kg
32kg x 15

40 x 10
44 x 7 
50 x 4 (plus 2 with spotter help)

INCLINE (45 DEGREE) DUMBBELL CHEST PRESS
32kg x 10

32 x 10

32 x 9

32 x 9

FLAT BENCH DUMBBELL FLYES, 14KG.... very slow, only very slight elbow bend throughout entire movement, 2 second pauses at top and bottom, sometimes longer at bottom to really stretch out the pecs (feel at the armpit-pec tendon)and ensure full range of movement of joint and big pump:
14kg x 10

x 10

x 10

x 9

CABLE FLYES (handles set at tallest setting)
5kg x warmup, very slow and squeezing, SUPERSET pushups til failure
7.5kg x 20 superset with pushups til failure (around 15-20)

10kg x 15 superset with pushups til failure (around 10)
12.5kg x 7 superset pushups (around 7)

WEIGHTED DIPS (used the belt with chain at my gym to attach plates that hang from waist) 
20kg x 4
15kg x 7
10kg x 5

FLAT BENCH PRESS (was right next to bench press so thought why not)
60kg (1 plate on both sides, usually my warmup for bench press, when i start a workout with barbell bench press)
x between 10 and 14, forgot to record it (a couple with spotter help)
- only did 1 set

TRICEP CABLE ROPE PULLDOWN

30kg x 9

30 x 8

30 x 8 

30 x 7

OVERHEAD DUMBBELL TRICEP RAISES, STANDING
26kg x 16

26 x 10

26 x 6

PLATE LOADED CHEST PRESS MACHINE 

20kg on each side x 10
same x 12
same x 12

OVERHEAD TRICEP CABLE ROPE EXTENSIONS
21 x warmup for many reps
28 x 7
28 x 7

 

the end

 

[jbrauch53]

BACK 5/3/16

4-7 pullups x 3 for warmup

ABS first, while I was waiting for the deadlift platform to open up:
3 sets of following circuit: Left/Right oblique risers with 20kg plate hanging, hanging leg raises, decline situps to decline reverse crunches

TRADITIONAL DEADLIFTS (NO WRAPS, NO BELT)
warmup 20kg each side
60kg each side x 13

80kg each side (180kg total) (396lbs) x 1

60kg x 9
60kg x 7

BARBELL ROWS 20KG EACH SIDE
overhand x 8
underhand x 11, 5 second rest, x 5 
overhand x 9, 5 sec rest, x 5
underhand x 9, 5 sec rest, x 3

PLATE LOADED FRONT PULLDOWN MACHINE / SINGLE ARM AT A TIME

underhand 20kg each side, x 20 each arm

40kg each side, underhand grip, x 20 each arm
40kg each side, hammergrip, 6 right side 8 left side
50kg underhand grip x 6 each arm
50kg hammergrip x 3 each arm
20kg each side both arms at same time, hammergrip, burnout til 25-30 reps nice and slow

PLATE LOADED ROW MACHINE, SINGLE ARM AT A TIME, HAMMERGRIP

20kg each side x 20+ reps

40kg each side x 20
60kg each side  x 18
80kg each side x 10

......... 25kg straight bar pulldowns between sets

CLOSE GRIP SEATED CABLE ROW
67 x 15
77 x 10
87 x 7  dropset 77 x 7 dropset 67 x 5 dropset 57 x 4

HAMMERGRIP PULLUPS

did 2 and was done.
 

[jbrauch53]

7/3/16  SHOULDERS 1.5 hours

 

Warmup reps and movements

SEATED DUMBBELL SHOULDER PRESS
32kg x 12
36kg / 79.4lbs x 7
36kg x 9 (spotter helped last rep)
36 x 12
32 x 8

SINGLE SIDE LATERAL RAISES

14kg x 15, 10 second rest, x 10 more... both arms
18kg x 10, 10 sec rest, x 8 more... both arms
118kg x 9, 10 sec rest, x 7... both arms

PLATE LOADED SHOULDER PRESS MACHINE

20kg each side x warmup reps
40kg each x 17

40kg each x 10

40kg each x 8

40kg each x 8
(just switched from normal seated to reverse seated so my front was facing the back rest now, hitting the rear shoulders more)
20kg each side x 10
20kg x 11
20kg x 9

DUMBBELL SHRUGS

40kg x 20

40 x 16
40 x 16

STANDING LATERAL RAISES (both arms at same time now)
10kg x 12, supersetted with alternating bicep curls x 15
10kg x 10, supersetted with alternating bicep curls x 14
10kg x 9, supersetted with alternating bicep curls x 10
10kg x 11, supersetted with alternating bicep curls x 7

IVANKO STRAIGHT BAR UPRIGHT ROWS

32kg x 15

32kg x 11
32kg x 10
32kg bicep curls x 5

SEATED BENT OVER REAR DELT FLYES

7kg x 10
7kg x 12
7kg x 12

gym was pretty busy. good workout though

[Bruce Al]

Excellent Journel!

[jbrauch53]

Today 8/3/16 i started work at 6am so came in at 515 and did barbell squats and alternated between seated hamstring curl machine and seated leg extension machine for 3 sets of each.

 

BARBELL SQUATS... Knee wraps after first set

60kg x 20
100kg x 13.  
110kg x 7
120kg x 3. Dropset 100 x 5 pause last

 

And yeah 3 sets of leg extension and hamstring curls. Didnt record.

 

Wish i had more time for a full leg workout but felt good to cycle 30 minutes and jumo under the squat rack and start off my day that way