Compassion's Training Log!

[Compassion]

Here it is, the one you've all been waiting for!!

[Mini Forklift Ⓥ]

Kill it Evan, I am really looking forward to following your progress. You have already made some great gains in such a short amount of time, MF.

[Mini Forklift Ⓥ]

I feel like your weight compared to what I see you lifting in your logs/videos isn't normal. Are you some sort of super human? I am more interested in strength/power over actual physical size. Do you have any tips for a brother?

Just have a good read through my journal on here, there's really no magic bullet so to speak. IMO it's all about consistency, training smart and making sure you have recovered well enough going into each workout.

You're just starting out, you should be able to make some great fast gains. After that stage slows down it's then that you need to work out the best approach for yourself so you can continue to develop in the areas you want to such as strength, hypertrophy, fat loss etc etc.

[Compassion]

Shoulder day!

Triset

Front Machine Press/ Dumbell Lateral Raises/ Bent-over Lateral Raises
Set1 30lbs x 12 15lbs x 12 15lbs x 10
Set2 40lbs x 10 15lbs x 10 15lbs x 10
Set3 45lbs x 8 20lbs x 8 15lbs x 10
Set4 50lbs x 6 20lbs x 6 15lbs x 10

Triset

Barbell Press(alternate front+back)/ Cable Side Lateral / Lying Incline Laterals
Set1 45lbs x 10 15lbs x 10 15lbs x 10
Set2 45lbs x 10 15lbs x 10 15lbs x 10
Set3 65lbs x 7 15lbs x 10 15lbs x 10
Set4 65lbs x 6 15lbs x 10 15lbs x 10

Triset

Standing incline barbell row / Front Barbell Raise / Dumbell Shrugs
Set1 50lbs x 12 25lbs x 10 40lbs x 15
Set2 50lbs x 10 25lbs x 10 40lbs x 15
Set3 70lbs x 10 25lbs x 10 55lbs x 10
Set4 70lbs x 8 25lbs x 10 55lbs x 10

[Compassion]

I feel like your weight compared to what I see you lifting in your logs/videos isn't normal. Are you some sort of super human? I am more interested in strength/power over actual physical size. Do you have any tips for a brother?

Just have a good read through my journal on here, there's really no magic bullet so to speak. IMO it's all about consistency, training smart and making sure you have recovered well enough going into each workout.

You're just starting out, you should be able to make some great fast gains. After that stage slows down it's then that you need to work out the best approach for yourself so you can continue to develop in the areas you want to such as strength, hypertrophy, fat loss etc etc.

Awesome, I definitely will read through it all. Thanks!

[Compassion]

I have been slacking with writing my workouts, because we have been doing a routine from Arnold's book, and it is filled with so many supersets and tri sets to keep on top of it.

On a bright side, after doing 4 sets of 8-12 reps on flat bench, I managed to put up 165lb for 2 reps (personal best).
And with incline dumbell, after 4 complete sets of 8-12 reps, I hit 60lb dumbells for 4 reps! (another personal best)

[Mini Forklift Ⓥ]

Great work on the PB's !!!

[Compassion]

Great work on the PB's !!!

Thanks! I know it's not much, but it's still and improvement. I think I will benchmark my improvements every 2-3 weeks by testing max at the beginning of the workout to get more accurate results.

[Compassion]

Great work on the PB's !!!

Thanks! I know it's not much, but it's still and improvement. I think I will benchmark my improvements every 2-3 weeks by testing max at the beginning of the workout to get more accurate results.

[mrbear666]

well done mate, good progress being made!

[vegan_rossco]

sup man! Sorry I never actually gave you a welcome :/...good start dude, are you fairly new to training?

[Compassion]

sup man! Sorry I never actually gave you a welcome :/...good start dude, are you fairly new to training?

Thanks dude! I was training last year for a couple months, but due to a hockey injury I had to stop. I started back up on November 15th, and have been going hard ever since.

I also decided to hang up the skates for a bit, so to lower the risk of injury. I am loving every second in the gym!

[Mini Forklift Ⓥ]

I think I will benchmark my improvements every 2-3 weeks by testing max at the beginning of the workout to get more accurate results.

Yep start of the workout is best and I would personally be suggesting to try your maxes maybe every 3-4 weeks rather than 2-3. They are pretty taxing on your CNS as well as the rest of your body

[Compassion]

I think I will benchmark my improvements every 2-3 weeks by testing max at the beginning of the workout to get more accurate results.

Yep start of the workout is best and I would personally be suggesting to try your maxes maybe every 3-4 weeks rather than 2-3. They are pretty taxing on your CNS as well as the rest of your body

Good to know, and yeah that sounds good. Once a month is much better! Thanks!

[C.O.]

I'm actually going to be doing your shoulder routine today. Thanks for posting.

-Dylan