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which english accents i dont think there is any parts were i speak? lol
or do u just mean in the background?
My Training Journal
- Thread starter ExtraMile
- Start date
subscribe bro
which english accents i dont think there is any parts were i speak? lol
or do u just mean in the background?
grubd
New member
subscribe bro
which english accents i dont think there is any parts were i speak? lol
or do u just mean in the background?
Not you, I think it was the old guy on the bench. I have an account but does it cost money for subscriptions to individual users?
lol no everythin on youtube is free as far as I know...
it was shoulder press today nothin exciting was weaker on most things. Iv been at my grandparents the last few days and they are very against me lifting weights and my diet and shit so I pretty much ate like shit 3 meals a day and also it was my cousins party so lots of cake and stuff like that.
Shoulder presses got up to the 50's for 7 reps which is less that last workout
Wide Chins hit a PR got 8 reps going chin to the bar
Deep Weighted Dips hit another PR got 8 reps w/ 14lbs extra weight
Laterals just tryed out differant styles to find which I like best, I think I will do seated strict laterals
Machine Preacher did some sets just trying out differant weights because I didnt know what weights to use for what reps, I think my sets went 18,9,20,6,10
yah and my glutes and hams were sore from fridays leg workout until tuesday
Notes:
Im finding it hard to force myself to do fasted morning cardio, I did 50mins brisk walking before breakfast yesterday but today I just couldnt be bothered, I might go to the gym hit the calves and forearms do some complexes then some cardio because once Im in the gym I can make myself do it.
Also, Iv been setting all these PR's and stuff and Iv been eating 160-190g of protein a day probably averaging 1g of protein per lb of bodyweight. However my strength gains have been fuckin sick but mass gains have been kinda slow. Im thinking of buying whey again to add some easy protein into my diet again and/or make some SouthernLord protein brownies for when I get sugar cravings. Its just expensive though unless I buy unflavoured whey in bulk which tastes like ass. Maybe Ill make a thread about this in the supplement board...
I know about the fatloss its just because Im not that consistent, maybe for a week my diet will be strict and Ill start noticing a differance but always what happens is its followed by a few days where I wake up late or somethin and miss aload of meals.
Shoulder presses got up to the 50's for 7 reps which is less that last workout
Wide Chins hit a PR got 8 reps going chin to the bar
Deep Weighted Dips hit another PR got 8 reps w/ 14lbs extra weight
Laterals just tryed out differant styles to find which I like best, I think I will do seated strict laterals
Machine Preacher did some sets just trying out differant weights because I didnt know what weights to use for what reps, I think my sets went 18,9,20,6,10
yah and my glutes and hams were sore from fridays leg workout until tuesday
Notes:
Im finding it hard to force myself to do fasted morning cardio, I did 50mins brisk walking before breakfast yesterday but today I just couldnt be bothered, I might go to the gym hit the calves and forearms do some complexes then some cardio because once Im in the gym I can make myself do it.
Also, Iv been setting all these PR's and stuff and Iv been eating 160-190g of protein a day probably averaging 1g of protein per lb of bodyweight. However my strength gains have been fuckin sick but mass gains have been kinda slow. Im thinking of buying whey again to add some easy protein into my diet again and/or make some SouthernLord protein brownies for when I get sugar cravings. Its just expensive though unless I buy unflavoured whey in bulk which tastes like ass. Maybe Ill make a thread about this in the supplement board...
I know about the fatloss its just because Im not that consistent, maybe for a week my diet will be strict and Ill start noticing a differance but always what happens is its followed by a few days where I wake up late or somethin and miss aload of meals.
Last edited:
Today - Deadlift day, workout #5
Deadlifts
132 x 5
187 x 5
242 x 1
319 x 1 +10 sec grip hold.PR
220 x 8 +10 sec grip hold. (deficit, bar touching feet)
187 x 25 double overhand shrugs* PR
*I started doing these as Im deloading the bar from deads and gonna keep track of them to improve grip and trap strength. Used chalk today for last two sets and my grip was solid, I never had grip problems before liftin it but hell now Im rippin my max up and jus standin there holding it no prob!
Seated Leg Press
230 x 25 PR
265 x 20 PR
305 x 12 PR
320 (i think) x 6 PR
Standing BB Curl
69 x 12 PR
69 x 9
69 x 6
-dropset 47 x 15
Seated Calf Machine
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 15 gave it everythin I had
70lbs x 20 top half ROM only
Reverse EZ Curl
58lbs x 20
58lbs x 20 PR getting 20 for two sets
58lbs x 15
Hanging Leg Raise
60 reps in as little sets as possible, started out with 15 reps toes to eye level which was a PR finished with 5 sets toes only to like parallel
15mins Cycling
Deadlifts
132 x 5
187 x 5
242 x 1
319 x 1 +10 sec grip hold.PR
220 x 8 +10 sec grip hold. (deficit, bar touching feet)
187 x 25 double overhand shrugs* PR
*I started doing these as Im deloading the bar from deads and gonna keep track of them to improve grip and trap strength. Used chalk today for last two sets and my grip was solid, I never had grip problems before liftin it but hell now Im rippin my max up and jus standin there holding it no prob!
Seated Leg Press
230 x 25 PR
265 x 20 PR
305 x 12 PR
320 (i think) x 6 PR
Standing BB Curl
69 x 12 PR
69 x 9
69 x 6
-dropset 47 x 15
Seated Calf Machine
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 15 gave it everythin I had
70lbs x 20 top half ROM only
Reverse EZ Curl
58lbs x 20
58lbs x 20 PR getting 20 for two sets
58lbs x 15
Hanging Leg Raise
60 reps in as little sets as possible, started out with 15 reps toes to eye level which was a PR finished with 5 sets toes only to like parallel
15mins Cycling
Tblock1
New member
Looks like a great workout! One thing though is your calf workout looks to me like you are doing a few too many sets. Add those up and you get 138 reps + 20 half reps at the end. Seems a little overkill to me, I mean imagine doing that many sets and reps of bench!
I know bro, Iv tryed doing very low volume for calves before though, they are an endurance muscle so I though short rests and lots of sets should be the next thing to try. I dont normally do this many sets thoguh its usually 6x15-30 i just wanted to take advantage of the fact i was in the mood for training them because i never am! I only train calves once or twice a week though and this week was a week when I only hit them once, just depends if i have a deadlift and squat day on the same week cause they are when i hit calves.
bench day on monday cant wait!
artificialaspirations
New member
congrats on the 3 plate pull
ty, pulled it several weeks ago though because 3 plates here is 140kg which is 308lbs. Yesterday I pulled 319 and did a 10 sec grip hold with it pretty easily...
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