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My Training Journal
- Thread starter ExtraMile
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Big_BK
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You've got some beast fucking forearms man! You look like my buddy in those pics i was showing you the other day who i train with sometimes.
haha thanks dude, its nice to get comments from people that dont usually comment on here
still my forearms compared to yours are weak as shit!
Good job punk the pics speak for themselves
thanks bro!
Today - Shoulders, Tri's, Calves
Seated DB Press
22's x 8
33's x 6
44's x 3
50's x 5 PR
44's x 7
39's x 12
Deep Dips
1st Set 12 reps
2nd Set 9 reps
3rd Set 6 reps
4th Set 7 reps
5th Set 6 reps PR Total Reps
Super Set A1 & A2
A1: One Arm Cable Lateral - 10lbs x 10/10, 10lbs x 8/8, 5lbs x 15/15
A2: One Arm Cable Front Raise - 10lbs x 7/7 PR, 5lbs x 17/20, 5lbs x 10/10
Super Set B1 & B2
B1: Overhead Db Extension 55lb Db x 7, 55lb Db x 6, 50lb Db x 4, 44lb Db x 9
B2: Pressdown 7 plates x 10, 6 plates x 15, 6 plates x 12, 6 plates x 10
Standing Calves
BW x 10
77lbs x 30
77lbs x 20
66lbs x 20
66lbs x 15 + 10top half ROM
15 MINS CYCLING
Seated DB Press
22's x 8
33's x 6
44's x 3
50's x 5 PR
44's x 7
39's x 12
Deep Dips
1st Set 12 reps
2nd Set 9 reps
3rd Set 6 reps
4th Set 7 reps
5th Set 6 reps PR Total Reps
Super Set A1 & A2
A1: One Arm Cable Lateral - 10lbs x 10/10, 10lbs x 8/8, 5lbs x 15/15
A2: One Arm Cable Front Raise - 10lbs x 7/7 PR, 5lbs x 17/20, 5lbs x 10/10
Super Set B1 & B2
B1: Overhead Db Extension 55lb Db x 7, 55lb Db x 6, 50lb Db x 4, 44lb Db x 9
B2: Pressdown 7 plates x 10, 6 plates x 15, 6 plates x 12, 6 plates x 10
Standing Calves
BW x 10
77lbs x 30
77lbs x 20
66lbs x 20
66lbs x 15 + 10top half ROM
15 MINS CYCLING
Today - Back, forearms
Deads
132 x 5
187 x 3
237 x 1
264 x 1
308 x 1* PR belt for this set only
270 x 4
220 x 8 double overhand
One Arm DB Row
50's x 8
83's x 20 PR
83's x 16
88's x 8
83's x 12
Wide Grip Chins
Bodyweight 181
1st Set - 7 reps PR
2nd Set - 6 reps
3rd Set - 5 reps
Reverse EZ Curl
53lbs x 20 PR
53lbs x 12
47lbs x 15
47lbs x 15
*mother fuckin camera took a picture instead of a video! In the frame of mind Im in right now Im thinkin fuck the deload keep pullin max sets till I cant and see how far I get, never know 315 might be a possibility...
Heres the picture anyway...
Deads
132 x 5
187 x 3
237 x 1
264 x 1
308 x 1* PR belt for this set only
270 x 4
220 x 8 double overhand
One Arm DB Row
50's x 8
83's x 20 PR
83's x 16
88's x 8
83's x 12
Wide Grip Chins
Bodyweight 181
1st Set - 7 reps PR
2nd Set - 6 reps
3rd Set - 5 reps
Reverse EZ Curl
53lbs x 20 PR
53lbs x 12
47lbs x 15
47lbs x 15
*mother fuckin camera took a picture instead of a video! In the frame of mind Im in right now Im thinkin fuck the deload keep pullin max sets till I cant and see how far I get, never know 315 might be a possibility...
Heres the picture anyway...
10lb? doubt i will make it next week then. That leg press only goes up to 450 or something like that lol.
Good job you fucker
I told you that shit would rip up
Now pull it for a triple
I told you that shit would rip up
Now pull it for a triple
Good job you fucker
I told you that shit would rip up
Now pull it for a triple
how should I go about doing that? should i progress with singles, then when Im a bit higher drop it down in weight so say I get 315 x 1 then drop it to 308 x 3? Or shuold I just pull 308 again next workout and try to get 2, then 3 the week after?
And do you see anything wrong with on bench and squat me working up to a set of 5, then my next set being 8, then my last set being 12? Is this a bad idea?
When I got 475, I was only planning on getting 405. I did225x1, 275x1, 315x1, 355x1, 405x1
Then i said fuck it did 455x1, then said suck it again and did 475x1. How the hell did I get 70lbs more than i thought id get? IDK but im sure you can get it 3 times. Just reset after each rep and get your head in it, you can do it.
Then i said fuck it did 455x1, then said suck it again and did 475x1. How the hell did I get 70lbs more than i thought id get? IDK but im sure you can get it 3 times. Just reset after each rep and get your head in it, you can do it.
Just keep plugging away bro.
I would try it again next week and see how many you can get up. You might surprise yourself.
artificialaspirations
New member
congratulations. I'd keep going higher and try that 315 you wanted or better yet three and a quarter.
Today - Chest, Bi's
Flat BB Press - flat back
bar x 10
94 x 5
116 x 5
138 x 3
176 x 2 PR
127 x 15 PR
Low Incline DB Press
50's x 11
55's x 7 PR
55's x 4
39's x 16 PR
Wide Overhand Chins - to forehead, quite strict form
Bodyweight 181
1st set - 8 reps PR
2nd set - 6 reps
3rd set - 7 reps a little swinging on last 2 reps
Cable Crossover
20lbs x 16 PR
20lbs x 13
20lbs x 11
Standing BB Curl
47lbs x 8
69lbs x 9 + 5 w/ a little swing PR
69lbs x 7 + 5 w/ a little swing
69lbs x 5 + 5 w/ a little swing
Pause Machine Preacher
5 plates x 10
5 plates x 10
5 plates x 9
5 plates x 9
Pause Cable Curls <-- dont like this much, probably change to seated db curls.
5 plates x 12
5 plates x 10
5 plates x 9
-Chest and Bi stretches-
With my current chinning style, when I can hit 12 I will start going to chin over the bar which will probably lower the reps to 6 or 8. From there I will build up.
Real happy with the chest workout!
Flat BB Press - flat back
bar x 10
94 x 5
116 x 5
138 x 3
176 x 2 PR
127 x 15 PR
Low Incline DB Press
50's x 11
55's x 7 PR
55's x 4
39's x 16 PR
Wide Overhand Chins - to forehead, quite strict form
Bodyweight 181
1st set - 8 reps PR
2nd set - 6 reps
3rd set - 7 reps a little swinging on last 2 reps
Cable Crossover
20lbs x 16 PR
20lbs x 13
20lbs x 11
Standing BB Curl
47lbs x 8
69lbs x 9 + 5 w/ a little swing PR
69lbs x 7 + 5 w/ a little swing
69lbs x 5 + 5 w/ a little swing
Pause Machine Preacher
5 plates x 10
5 plates x 10
5 plates x 9
5 plates x 9
Pause Cable Curls <-- dont like this much, probably change to seated db curls.
5 plates x 12
5 plates x 10
5 plates x 9
-Chest and Bi stretches-
With my current chinning style, when I can hit 12 I will start going to chin over the bar which will probably lower the reps to 6 or 8. From there I will build up.
Real happy with the chest workout!
Today - Legs, Abs
ATG Squats
94 x 5
116 x 5
138 x 5
165 x 3
187 x 1
204 x 1 relatively easy, gonna keep working at this adding 5lbs each workout for 3 sets of 1
204 x 1
204 x 1
132 x 20
Seated Leg Press - none stop reps, not locking out, constant tension
215 x 25 PR
255 x 20 PR
295 x 12 PR
335 x 6 PR
RDL
110 x 6
204 x 6 PR
204 x 6
176 x 8 PR
Standing Calves
83 x 30 PR
94 x 20
105 x 15
115 x 10
127 x 6
NeedSize Abs
bw x 5
13lb Db behind the head 5x5 PR
bw x 5
10mins HIIT cardio
ATG Squats
94 x 5
116 x 5
138 x 5
165 x 3
187 x 1
204 x 1 relatively easy, gonna keep working at this adding 5lbs each workout for 3 sets of 1
204 x 1
204 x 1
132 x 20
Seated Leg Press - none stop reps, not locking out, constant tension
215 x 25 PR
255 x 20 PR
295 x 12 PR
335 x 6 PR
RDL
110 x 6
204 x 6 PR
204 x 6
176 x 8 PR
Standing Calves
83 x 30 PR
94 x 20
105 x 15
115 x 10
127 x 6
NeedSize Abs
bw x 5
13lb Db behind the head 5x5 PR
bw x 5
10mins HIIT cardio
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thanks bro! your traps look sick
Developer
New member
haha thanks! the only thing im proud of is my traps, would like to get them bigger tho
wooo iggy's back! what happened that took up so much or your time? pm me instead if you like...
artificialaspirations
New member
too much volume bro. try working out every other day. that always makes my workouts pop. and going less often make you look forward to it more.
even though im gettin the best results of my life lifting like this? iv never had constant pr's every workout for this long before...
post 921 at the top of the page
oh. hmm dont know why, try finding other things to do as well? If ur making PR's then you should be excited to go, but maybe try doing other things so you can enjoy life not jus working out?
take a pre workout as well. Get a gf!
take a pre workout as well. Get a gf!
but iv been making pr's every workout now the only time its exciting is with deadlifts lol everything else its just normal to make a PR. yeah I really need to find another sport to do on my off days...
well it sounds like u need to do other things not just lifting. LEarn to play guitar, read books, play basketball, get a gf, find other things to do and to get better at in life not just weight lifting
ok heres my problem.
i dont really like soccer anymore and everyone plays soccer here, so the main thing that my friends like doing i dont like, all the friends that i mean through the gym are adults and it would be kinda wierd goin out places and shit with other adults. And pretty much all my friends live 4miles away or more, in the neighbouring village. So my off days are usually spend lounging aruond at home...
GET A GF!
I would just try to stay busy even if its reading a book. Learn some new things, work on a project, learn to like soccer lol
GET A GF!
I would just try to stay busy even if its reading a book. Learn some new things, work on a project, learn to like soccer lol
lol yeah man I really gotta just find some new things to do, that reminds me HOPEFULLY fridays from now on Ill be doing boxing...
and you can do weighted dips with +175lbs wtf
artificialaspirations
New member
I don't know what to tell you bro. You complain about your motivation and strength losses and then you reject the suggestions sighting your prs!
You are making great gains because you are young and everything will stimulate growth.
sorry man, i havnt complained about strength losses have i? what im trying to say is im loosing motivation but gettin stronger all the time so im not sure wether to change or not.
thing is im hyped about the gym then on the day i just feel like i cant be bothered to go, but once i get there i love it. I think its because im so tired lately...
I think this will be my last week on this split, its making me not look forward to the gym as much and some of my lifts are starting to stall.
Today - Shoulders, Tri's, Calves
Seated DB Press
22's x 10
33's x 8
44's x 3
50's x 7 PR
50's x 6
39's x 12
Deep Weighted Dips
2x5 bodyweight 181
1x9 weighted, +11 lbs PR
1x8 same as above
1x7 same as above
Seated Calf Machine - dont remember what weights i used last time I did this so dont know which are PR's
40 x 10
50 x 15
60 x 20
70 x 20
80 x 15
90 x 11
100 x 9
110 x 6
120 x 4
130 x 2
140 x 1
60 x 15
CGBP
88 x 8
132 x 9
132 x 11 PR
121 x 9
Super Set A1 + A2
A1: one arm cable lateral 10lbs x 10/10, 5lbs x 20/20, 5lbs x 15/15
A2: one arm cable front raise 10lbs x 8/8PR, 5lbs x 12/15, 5lbs x 8/8
15 Mins Cycling
Im not sure what 3 day split to do next. But these are the exercises Im thinking of doing and enjoying the most
Shoulders - seated db or standing BB, cheating or leaning laterals, alternating front raise
Back - Deads, Chins, facepulls or BB rows
Chest - Flat BB, Incline DB, Dips or Cable Crossover
Legs - ATG Squat, Leg Press, RDL, standing + seated calves
Bi's - BB Curl and/or alternate DB Curl, machine preacher
Tri's - dips, CGBP
Abs - needsize abs routine
Im thinking
Mon - Back, Bi's, Abs
Wed - Chest, Tri's, Calves
Fri - Legs, Shoulders
Today - Shoulders, Tri's, Calves
Seated DB Press
22's x 10
33's x 8
44's x 3
50's x 7 PR
50's x 6
39's x 12
Deep Weighted Dips
2x5 bodyweight 181
1x9 weighted, +11 lbs PR
1x8 same as above
1x7 same as above
Seated Calf Machine - dont remember what weights i used last time I did this so dont know which are PR's
40 x 10
50 x 15
60 x 20
70 x 20
80 x 15
90 x 11
100 x 9
110 x 6
120 x 4
130 x 2
140 x 1
60 x 15
CGBP
88 x 8
132 x 9
132 x 11 PR
121 x 9
Super Set A1 + A2
A1: one arm cable lateral 10lbs x 10/10, 5lbs x 20/20, 5lbs x 15/15
A2: one arm cable front raise 10lbs x 8/8PR, 5lbs x 12/15, 5lbs x 8/8
15 Mins Cycling
Im not sure what 3 day split to do next. But these are the exercises Im thinking of doing and enjoying the most
Shoulders - seated db or standing BB, cheating or leaning laterals, alternating front raise
Back - Deads, Chins, facepulls or BB rows
Chest - Flat BB, Incline DB, Dips or Cable Crossover
Legs - ATG Squat, Leg Press, RDL, standing + seated calves
Bi's - BB Curl and/or alternate DB Curl, machine preacher
Tri's - dips, CGBP
Abs - needsize abs routine
Im thinking
Mon - Back, Bi's, Abs
Wed - Chest, Tri's, Calves
Fri - Legs, Shoulders
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You should stop being a pussy and do the intermediate 5x5 exactly like madcow has laid it out.
OK so the two things I have in mind are the madcow 5x5 and the program I will paste at the bottom. Thing with the madcow 5x5 is the gym doesnt have small enough plates to do the correct loading...
this is the other option which was suggested by SouthernLord to me last time I stalled on a routine.
day 1
Deads
Leg press
seated calves
BB Curl
Reverse EZ Curl
day 2
Bench
Incline DB bench
Bent Over BB Row or DB Row
Face pulls
rolling DB extensions
day 3
Squat
walking lunge
RDL
standing calves
day 4
Military press
dips
chin or pull ups
laterals or other shoulder exercise
hammer curls or other bi exercise
I have to say I like the look of the above routine...
this is the other option which was suggested by SouthernLord to me last time I stalled on a routine.
day 1
Deads
Leg press
seated calves
BB Curl
Reverse EZ Curl
day 2
Bench
Incline DB bench
Bent Over BB Row or DB Row
Face pulls
rolling DB extensions
day 3
Squat
walking lunge
RDL
standing calves
day 4
Military press
dips
chin or pull ups
laterals or other shoulder exercise
hammer curls or other bi exercise
I have to say I like the look of the above routine...
5x5
good points - simple, proven effective way to get stronger and thicker, includes some assistance and I could add chins on wednesday meaning it covers most of my favourite exercises
bad points - very repetetive, very basic, gets kinda boring
5/3/1 adapted
good points - looks fun, can change the assistance after a few weeks, all lifts that i enjoy, not repetetive, means I can carry on with singles for squats and deads
bad points - quite alot of volume which is what Iv been doing for the last 2-3 months already, workotus are longer meaning maybe less time for cardio
5/3/1 has less bad points but Im actually thinking more towards the 5x5. Im not sure yet.
good points - simple, proven effective way to get stronger and thicker, includes some assistance and I could add chins on wednesday meaning it covers most of my favourite exercises
bad points - very repetetive, very basic, gets kinda boring
5/3/1 adapted
good points - looks fun, can change the assistance after a few weeks, all lifts that i enjoy, not repetetive, means I can carry on with singles for squats and deads
bad points - quite alot of volume which is what Iv been doing for the last 2-3 months already, workotus are longer meaning maybe less time for cardio
5/3/1 has less bad points but Im actually thinking more towards the 5x5. Im not sure yet.
Developer
New member
Guessing it depends on what gives you the most gains, if repetitive happens to give you more gains even though it gets boring i'd go with that and see how it goes.
Then again recently you said your not feeling as motivated as usual, so mabye do the 5/3/1 adapted for a while to get your motivation back up and have some fun ?
Ox-Sandra-Loan
New member
Sometimes yuo gotta try a few different things to find what works best for you...and then stall on it, and try to find the next thing that works best for you.
BTW EM, I'm glad you changed your avater pic, this one looks way better than the air lat pic.
BTW EM, I'm glad you changed your avater pic, this one looks way better than the air lat pic.
dude you dont need to microload on the 5x5. Just do 5lb jumps, 2.5s on each side. At first i bought chains that were .5lb each lol i was actually using them on EVERY set, so itd be like 136x5, 187x5, 228x5. it was ridiculous.
Sometimes yuo gotta try a few different things to find what works best for you...and then stall on it, and try to find the next thing that works best for you.
BTW EM, I'm glad you changed your avater pic, this one looks way better than the air lat pic.
check my profile pic
moya + glad Im actually thinking of doing the other one, the 5x5 Iv done before and it bores me to death...
however I do wanna try it so I think its next in line after the one SouthernLord suggested.
Today - abs, forearms, calves - couldnt resist
Wide Overhand Chins (to forehead)
Bodyweight 178
1st Set - 12 reps PR
2nd Set - 9 reps
3rd Set - 7 reps last two were a little jerky
NeedSize Abs
1x5 bodyweight
4x5 15lb Db behind the head PR
1x5 bodyweight
Standing Calves
88 x 30 PR
93 x 15
88 x 15 full reps + 6 top half only
77 x 16 full reps + 7 top half only
Staggered Sets:
Seated Calf Machine: 60 x 15
Reverse EZ Curl: 58 x 15 PR
Seated Calf Machine: 60 x 12
Reverse EZ Curl: 58 x 12
Seated Calf Machine: 60 x 10
Reverse EZ Curl: 58 x 10
Seated Calf Machine: 40 x 40 burn!!! PR
Reverse EZ Curl: 47 x 20
Seated Calf Machine 50 x 25
13 Mins Cycling
7 Mins Jump Rope
Wide Overhand Chins (to forehead)
Bodyweight 178
1st Set - 12 reps PR
2nd Set - 9 reps
3rd Set - 7 reps last two were a little jerky
NeedSize Abs
1x5 bodyweight
4x5 15lb Db behind the head PR
1x5 bodyweight
Standing Calves
88 x 30 PR
93 x 15
88 x 15 full reps + 6 top half only
77 x 16 full reps + 7 top half only
Staggered Sets:
Seated Calf Machine: 60 x 15
Reverse EZ Curl: 58 x 15 PR
Seated Calf Machine: 60 x 12
Reverse EZ Curl: 58 x 12
Seated Calf Machine: 60 x 10
Reverse EZ Curl: 58 x 10
Seated Calf Machine: 40 x 40 burn!!! PR
Reverse EZ Curl: 47 x 20
Seated Calf Machine 50 x 25
13 Mins Cycling
7 Mins Jump Rope
Ox-Sandra-Loan
New member
Just gotta say I'm proud of you man. Your dedication is paying off, and will continue to pay off into the future. You are 15 and already looking great and lifting some pretty good weights. You keep training like you have been, and learning from the great folks here, and you are going to be far ahead of where many of us are by the time you're even old enough to consider the other kind of 'supplements'...and then if you ever do...wow!
Seriously, (even without considering your age...which makes it all the more impressive) your dedication to lifting and to learning...and keeping up with your training log are an inspiration to me, and I'm sure to many others here.
Awesome job man, and keep up the good work!
And one last thing, if you carry over your dedication to constant improvement and to constant learning to other areas of your life (education, and then career, etc)...and I'm sure you will, then I think you are going to be one hell of a successful guy in whatever pursuit you choose.
Seriously, (even without considering your age...which makes it all the more impressive) your dedication to lifting and to learning...and keeping up with your training log are an inspiration to me, and I'm sure to many others here.
Awesome job man, and keep up the good work!
And one last thing, if you carry over your dedication to constant improvement and to constant learning to other areas of your life (education, and then career, etc)...and I'm sure you will, then I think you are going to be one hell of a successful guy in whatever pursuit you choose.
big thanks man, really helps with comments like that.
The biggest challenge atm is cardio, I fuckin hate it. I wanna do it but then it comes to the time and I decide not to then regret it later lol...
not related to that though Im take this week off as an opportunity to drop deads down, I was maxing for weeks on end and when I pulled the 308 my form was off and shit, yeah it wasnt as hard as I thught but still, Ill be back up there again soon. Im going down to 275x5 and going up in 10lbs a week as long as I can.
Ox-Sandra-Loan
New member
Haha I hate cardio too...rarely do it, and since I'm allowing myself to get fat and strong over the winter, I'm not worried about it right now haha.
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Good bro material.
Developer
New member
Cardio
thats why im feeling good no having to do any for a good while, when i start cardio, oh god, moan posts in my log for sure LOLHow many days a week you do deads?
Cardio
How many days a week you do deads?
i hate cardio, only time I can do it is sometimes I can be bothered pre breakfast but most of the time I do it post workout so I can get it out of the way.
For a while now I was doing deads twice a week, conventional deadlifts on tuesday with back, romanian deadlifts on friday with legs. Worked well and I progressed well but just lately my strength has started to stall so Im going back to once a week.
so on monday I start my new program. I have a list of targets which I would like to meet in the near future.
some of these I will hit quicker than others
Deadlifts 308 x 5 currently 308 x 1
ATG Squats 225 x 5 currently 204 x 1*
Flat Bench 198 x 5 currently 176 x 2*
Seated DB Press 60's for reps currently 50's x 7
Deep Weighted Dips 25lbs x 10 currently 11lbs x 9
Deep Dips bodyweight x 20 currently bw x 12
Wide Grip Chins bodyweigth x 15
Barbell Curls 90 x 8 currently 70 x 9*
Rolling DB Extension 55's for reps
Incline DB 65's for reps currently 55's x 7
NeedSize Abs 25lb for 5 reps currently 15 x 5
*my working sets but not my max
oh yah and upper abs visible when relaxed
Im going to start making videos again so stay tuned
some of these I will hit quicker than others
Deadlifts 308 x 5 currently 308 x 1
ATG Squats 225 x 5 currently 204 x 1*
Flat Bench 198 x 5 currently 176 x 2*
Seated DB Press 60's for reps currently 50's x 7
Deep Weighted Dips 25lbs x 10 currently 11lbs x 9
Deep Dips bodyweight x 20 currently bw x 12
Wide Grip Chins bodyweigth x 15
Barbell Curls 90 x 8 currently 70 x 9*
Rolling DB Extension 55's for reps
Incline DB 65's for reps currently 55's x 7
NeedSize Abs 25lb for 5 reps currently 15 x 5
*my working sets but not my max
oh yah and upper abs visible when relaxed
Im going to start making videos again so stay tuned
Today - new routine day 1
Deadlifts
132 x 5
182 x 5
226 x 1
314 x 1 YEAH BITCH!!!
264 x 3
220 x 5 standing on the box, bar touching feet
Seated Leg Press ---> none stop reps and no lockouts
-some warmups which I dont remember-
220 x 30 PR
260 x 20 PR
300 x 12 PR
Standing BB Curl
55 x 10
69 x 11 PR
69 x 8
69 x 6 + 4 w/ a little swing
Seated Calf Machine
60 x 20
60 x 19
60 x 15
60 x 15
60 x 15
Reverse EZ Curl
58 x 20 PR
58 x 12
58 x 10
10 Mins Stationary Bike
15 Mins Cycling
5 Mins Jump Rope
fuckin sick workout
VIDEO
Will post it when its loaded up to youtube which should be withing the next 30 mins
Deadlifts
132 x 5
182 x 5
226 x 1
314 x 1 YEAH BITCH!!!
264 x 3
220 x 5 standing on the box, bar touching feet
Seated Leg Press ---> none stop reps and no lockouts
-some warmups which I dont remember-
220 x 30 PR
260 x 20 PR
300 x 12 PR
Standing BB Curl
55 x 10
69 x 11 PR
69 x 8
69 x 6 + 4 w/ a little swing
Seated Calf Machine
60 x 20
60 x 19
60 x 15
60 x 15
60 x 15
Reverse EZ Curl
58 x 20 PR
58 x 12
58 x 10
10 Mins Stationary Bike
15 Mins Cycling
5 Mins Jump Rope
fuckin sick workout
VIDEO
Will post it when its loaded up to youtube which should be withing the next 30 mins
you barely heard me speak you just heard my friends behind taking the piss lol.
louie simmons wtf?
and why didnt u rate my vid????????
good shit my man. Why do you bend your knees and rest the weight on there though?
I dont, just I get to that angle and dont really have any leaverage. Its my technique I guess but I just stand up more from there, looks like I rest it but I dont.
its wierd my lockout just snaps straight back when I get to a certain point but the middle part of the DL is hardest now...
319 next workout!
first off... great fucking lift... you are well on your way now...
but to criticize the lift fairly... what you did at the end would be considered a 'hitch' and in competition the lift would be turned down... but nevertheless it is still a great lift... just work on getting it up smoother, maybe some rack pulls would help...
iv actually been thinking when my deads stall Ill do rackpulls. they look fun. I just got into the habit of that wierd technique I think, just because my lockout was getting so hard but I dont wanna drop it now because of that and go back to like 295 or somethin. I wanna carry on maxin with these singles till I cant. Then Ill think about deloads.
Adding in the belt made a big differance too, and on that video I had to use a friends belt because I forgot mine, his didnt go right enough though but Ill have mine next week!
Oh yeah and if I drop 7lbs more bodyweight I can go into a lower weight class if/when I compete, the records for that weight class are 270 squat, 176 bench (wtf?), 374 deadlift. Im guessing its a fed were you have to pause with the bench otherwise surely it would be higher...?
artificialaspirations
New member
you have a higher probability of getting hurt when hitching. and like moya said, they don't count. the rack pull should help you with this
ill think about the rackpulls.
Bench tomorrow should be interesting for the first time ever Iv got sore shoulders from deadlifts yesterday, lol. Also its my last time doing the 1 arm DB Rows Im bored of them but I promised myself I would get up to the biggest Db's in the gym which Ill try tomorrow and video if I can! Then Im going back to bent over BB row
83's for 25 on each arm
88's for 8 on each arm after my high rep sets last time im looking for 15 on each arm this time
yes by gym only goes up to 88lb DB's.
I originally wanted 88 x 25 but Im bored of them already...
skullcrushin22
New member
25 reps per arm?? Dont believe there is any reason to do 25 reps man.
agreed, i would switch in barbell rows... or better yet... i dont recall seeing cleans in your log...
because high rep dumbell rows are the shit they kill my lats, traps, bi's, abs, obliques and especially grip
and like I said, gym only goes up to 88's so I cant get a heavy enough dumbell to go for 10-15
the high reps it becomes more of a mental thing at the end...
I have been thinking about adding power cleans, hang cleans or one arm db snatches for a while moya...
Dude im about to add in some hang cleans as well. ON my leg day, every week im gonna switch it up. But my first exercise will always be ATG squats. Day A will be leg presses, lunges, GHR's, leg curls. Day B will be Hang cleans, power cleans, 1arm snatches, Day C will be box jumps, jump rope, jump squats.
Today - Day 2
Flat BB Bench
bar x 10
99 x 8
121 x 5
149 x 3
182 x 2 PR
132 x 15 PR
Incline DB
44's x 10
55's x 8 PR
55's x 6
44's x 16 PR
One Arm DB Row
44's x 12/12
72's x 10/10
88's x 16/16 PR
88's x 13/12
88's x 11/11
72's x 20/20 strict form
Face Pulls ---> is it normal to be very weak on these?
4 plates x 10 PR
4 plates x 10
4 plates x 10
3 plates x 13 PR
Low Decline Rolling Tricep Extensions
35's x 20
40's x 15
50's x 4 couldnt get in the groove
50's x 6
50's x 7 PR
40's x 15
Farmers Walk
3x3 lengths with the 72's
sick workout again!
Flat BB Bench
bar x 10
99 x 8
121 x 5
149 x 3
182 x 2 PR
132 x 15 PR
Incline DB
44's x 10
55's x 8 PR
55's x 6
44's x 16 PR
One Arm DB Row
44's x 12/12
72's x 10/10
88's x 16/16 PR
88's x 13/12
88's x 11/11
72's x 20/20 strict form
Face Pulls ---> is it normal to be very weak on these?
4 plates x 10 PR
4 plates x 10
4 plates x 10
3 plates x 13 PR
Low Decline Rolling Tricep Extensions
35's x 20
40's x 15
50's x 4 couldnt get in the groove
50's x 6
50's x 7 PR
40's x 15
Farmers Walk
3x3 lengths with the 72's
sick workout again!
Look at all those PRs!!!!! Sick.
hey bro
i set lots of PR's like that every session. Exercises were I use a differant weight each set, like on leg press were I ramp up each set and drop the reps, I write down what poundage I used for each set last week and take the paper to the gym and make sure I beat it on every set.Training is going great Iv not stalled on anything really except cable lateral raises and bodyweight dips which I have changed slightly to weighted dips and leaning laterals so hopefully I should be back setting PR's with them again.
If you look back especially lately theres lots of blue "PR" on every session I do
ah yeah. My all time benchpress pr is 187 x 4 however I had my back arched as much as I can, hands were wider elbows tucked and I was using hip drive and stuff. Using a powerlifter style. Today when I did 182 x 2 it was just like a normal bench, hands narrower, back flat not exaggerated arch, no hip drive or anything. This way its more chest/shoulders than lats/triceps
that was a PR with back flat and shit
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artificialaspirations
New member
PL bench with leg drive IS the correct style. It is not cheating. That flat backed, elbows flared garbage is only good for destroying shoulders. I really wish you'd stay away from it.
I dont flare my elbows but I keep my body still and dont restrict the ROM, this way I feel it much more in my chest and get a good pump. Its thursday today and my chest, shoulders, traps, bi's, forearms and abs are sore...
artificialaspirations
New member
to each his own
Tblock1
New member
My shoulders would hurt a lot when I benched and I couldn't put up nearly as much when I did it back flat on the bench. I arched my back more, put my hands wider, and tucked my shoulders in. Felt SOOOO much better and I could put up weight for sets much easier. Just got 190 for 8 sets of 3.
Know it's not much but I'm happy!
grubd
New member
I agree with your version of the movement
Today - Day 3, Squat Day
Full Squats - shoulder width stance
105 x 5
127 x 5
155 x 3
187 x 1 w/ belt
209 x 1 PR
220 x 1 Big Time PR - decided to just go for it today
138 x 20 PR
Walking DB Lunges
55's x 12/12
55's x 10/10
55's x 10/10
Standing Calf Raise
88 x 27 PR
99 x 15
110 x 12
121 x 9
Leg Curl --> seated felt awkward
90 x 6 seated
90 x 8 seated PR
95 x 6 lying from here
95 x 5
65 x 11
NeedSize Abs
17lb Db Behind Head 5x5 PR
bw x 5
20 Mins boxing in a group
15 Mins cycling
very happy with the squats.
the walking Db lunges were equal to my PR, I got 55's x 12 last time and same with the lying leg curl. For the Db lunges its more of a trap issue, my traps burn so much I have to drop the weights but still they tore my glutes up and I was aching like mad after...
Full Squats - shoulder width stance
105 x 5
127 x 5
155 x 3
187 x 1 w/ belt
209 x 1 PR
220 x 1 Big Time PR - decided to just go for it today
138 x 20 PR
Walking DB Lunges
55's x 12/12
55's x 10/10
55's x 10/10
Standing Calf Raise
88 x 27 PR
99 x 15
110 x 12
121 x 9
Leg Curl --> seated felt awkward
90 x 6 seated
90 x 8 seated PR
95 x 6 lying from here
95 x 5
65 x 11
NeedSize Abs
17lb Db Behind Head 5x5 PR
bw x 5
20 Mins boxing in a group
15 Mins cycling
very happy with the squats.
the walking Db lunges were equal to my PR, I got 55's x 12 last time and same with the lying leg curl. For the Db lunges its more of a trap issue, my traps burn so much I have to drop the weights but still they tore my glutes up and I was aching like mad after...
Iv had better ones, last time I did legs I did 5 exercises and set 8 PR's...
i want freak legs.
I would settle for legs like nomak lol http://www.elitefitness.com/forum/bodybuilding-gallery-members-pictures/pic-nomak666-662420.html
These are sick wheels but not practical and a long way away...http://www.efbodybuildinggallery.com/showphoto.php?photo=45172
full squat as in full ROM, sitting on my calves. Ill video next time.
check my youtube channel theres some squat vids on there
YouTube - EliteExtra's Channel
