My Training Journal

[ExtraMile]

Allright Ill just stick with Barbell Curls. Just since I started this journel I think my arms are a little bigger but they just look their their lagging much of a peak.. but Ill just concentrate on mass atm. Keep it simple.

 

[ExtraMile]

Today:
Squats:
27kgx5 (standard squat)
34kgx5 (standard squat)
41kgx5 (front squat)
47kgx5 (zercher squat)
54kgx5 (zercher squat)

Flay BB Bench:
20kgx5
25kgx5
31kgx5
36kgx5
41kgx5

BB Row:
Did these at a 90 degree angle now parrallel to the floor, rather than about 70 degrees, 180 being the floor
25kgx5
32kgx5
38kgx5
45kgx5
51kgx5

Romanian Deadlift:
61kgx8
61kgx8

Weighted Plank:
Extra 10kgx1min
Extra 10kgx45secs
Extra 10kgx45secs
Extra 10kgx1min



Is that too clusterfucked if for monday only I swap weighted situps for weighted plank and also change weighted hypers for either romanians or good mornings (alternate maybe?)

 

[ExtraMile]

Today:
SQUATS:
26kgx5 regular squat
33kgx5 regular squat
40kgx5 front squat
40kgx5 front squat

BEHIND THE NECK MILITARY
20kgx5
24kgx5
28kgx5
32kgx5

DEADS:
52kgx5
63kgx5
73kgx5
84kgx5

Lateral Raises:
6.5kgx12
6.5kgx10 + 5 cheat reps
6.5kgx12 + 3 cheat reps

Fuck situps, do some vaccuum training instead, could feel the abs aching mid squat and mid deadlift.

 

[ExtraMile]

Today:
Squats:
27kgx5 (regular squat)
34kgx5 (regular squat)
41kgx5 (back squat)
47kgx5 (zercher squat with belt)
56kgx3 (zercher squat with belt)
41kgx8 (back squat)
EASY. LAST SET WAS KINDA HARD

Flat BB Bench:
21kgx5
26kgx5
31kgx5
37kgx5
43kgx3
31kgx8
EASY

BB Row:
26kgx5
33kgx5
39kgx5
46kgx5
54kgx3
39kgx8
EASY

V-Bar Tricep Dips:
1min rest between sets
BodyweightxFailure (7)
BodyweightxFailure (6)
BodyweightxFailure (7)

Barbell Curls:
90secs rest between sets
Good squeeze and 5sec negatives on last reps
25kgxFailure (8)
25kgxFailure (8)
25kgxFailure (8)

Seated French Press:
90 secs rest between sets.
Was thinkin of alternating each week between these and Over Head DB Ext. ?
27kgx8 (Failure would have been abuot 10) <--to warm up elbows a bit otherwise its agony
29kgxFailure (7 and a half)
29kgxFailure (7 and a half)

 

[ExtraMile]

Today did some throwin practice for football (soccer) with a medicine ball. This consisted of:
Overhead throws with medicine ball
Overhead throws with normal football
Overhead Chest Passes with medicine ball
Keg Toss type throw with medicine ball

I also did some circuits of:
Front Squatsx15
Sprints

Romanian Deadliftx15
Sprints

Only did the circuits for about 10mins though..

 

[SCREW]

hey do you what kgs are in relation to lbs?

 

[ExtraMile]

1kg = 2.2lbs.
I somtimes put them in lbs in brackets.. when I can be arsed lol.
Why what u tryinn to find out bro?

 

[SCREW]

ah nothin i was just wondering ive seen a few journals that use kgs and just thought id better what they are

 

[ExtraMile]

Lol the only reason I use KG is because the weight plates I buy are in KG so its just easier to type in.
I was lookinat your journel the other day.. hows the 5x5 been for you?
Im quite suprised at the gain in strength.. what about you?

 

[SCREW]

ya it going great!

ya i am too...in just 6 weeks of doing it i gained 15 pounds on my bench press for my 5rm, and for my squat i gained 30 pounds for my 5rm!