My Training Journal

[artificialaspirations]

well now you have the stupid US Customary 3 plate unit of measure under your belt too.

 

[ExtraMile]

well now you have the stupid US Customary 3 plate unit of measure under your belt too.

yay!

 

[ExtraMile]

as i said on another thread i am changing my goals now. by trying to chase fatloss and mass gains i am not progressing greatly at either. From now I am upping my cals by adding milk back into my diet and increasing portion sizes a little. I am also loosing the fasted cardio and adding a pwo shake. Pwo shake will be 40-50g protein and 40-50g fast carbs.

I am also setting some goals.

Short Term Goals
I will PR on seated db presses this week (been stuck for a little while)
I will incline press the 55’s for double digit reps on chest day
I will one arm row the 88’s for at least 20 reps each arm this week (got 16 last time)
I will manage to get 1 litre of organic whole milk every day this week
I will not eat any biscuits or cake this week

3 Month Goals
I will bench two plates (100kg, 220lbs)
I will full squat 265
I will deadlift 363 and 315x5
I will be incline pressing the 66’s for reps
I will be able to perform 12 wide chins with bodyweight
I will be able to perform 15 deep bodyweight dips
I will have seen gains in size

 

[artificialaspirations]

as i said on another thread i am changing my goals now. by trying to chase fatloss and mass gains i am not progressing greatly at either. From now I am upping my cals by adding milk back into my diet and increasing portion sizes a little. I am also loosing the fasted cardio and adding a pwo shake. Pwo shake will be 40-50g protein and 40-50g fast carbs.

I am also setting some goals.

Short Term Goals
I will PR on seated db presses this week (been stuck for a little while)
I will incline press the 55’s for double digit reps on chest day
I will one arm row the 88’s for at least 20 reps each arm this week (got 16 last time)
I will manage to get 1 litre of organic whole milk every day this week

3 Month Goals
I will bench two plates (100kg, 220lbs)
I will full squat 265
I will deadlift 363 and 315x5
I will be incline pressing the 66’s for reps
I will be able to perform 12 wide chins with bodyweight
I will be able to perform 15 deep bodyweight dips
I will have seen gains in size

nice

 

[ExtraMile]

added another short term goal.

bench day today ready to rip up those Db's on incline and 1 arm rows

so far today I have eaten:

50g porridge oats with 100g blueberries 36g carb, 6g pro, not sure on fat
200ml beaten eggs 24g pro, not sure on fat I think around 20g
500ml whole milk - 23g carb, 16g pro, 20g fat
Totals - 49g carbs, 46g protein, 40g fat. 660kcal

200g chicken - 42g pro, 5g fat
two whole meal pitter breads - 60g carb, 6g pro, idk fat
Totals - 60g carbs, 48g protein, 5g fat. 467kcal

about to have:
200g chicken breast - 48g pro, about 5g fat
75g brown rice - 58g carbs not sure on fat or protien
500ml whole milk - 23g carb, 16g pro, 20g fat

fucked the brown rice had some wholemeal bread with ANPB instead after my chicken

 

[ExtraMile]

Today - bench day

Flat BB
bar x 10
94 x 5
116 x 5
138 x 3
165 x 2
187 x 2 PR
138 x 12 damn lockouts are getting hard

Incline DB
55's x 10 PR
55's x 7
44's x 12 focused stretch and contraction

One Arm Row - grip was shit today could barely grip the 88's and I usually rip that shit up easily
60's x 10/10
70's x 10/10
88's x 20/20 PR
88's x 20/20 almost made me puke
72's x 15/15 strict

Face Pulls
3x15 20lbs PR
2x10 25bs PR

Rolling DB Extension
1x12 40's
3x8 50's PR

Rope Tri Pressdown
1x10 w/ small stack (50lb)
-drop set of 1x15 w/ 40lb

good workout, lockout is getting harder and harder by the week on BB Bench only just locked that last rep on the heaviest set out. But thats the weight that bust up my shouler so it was kinda a mental block, anyway next chest workout I will have been on a bunch of extra cals a day for over a week so we'll see how it goes. Dissapointed not to hit a PR on my high rep set of flat bench though...

 

[the.gladiator1987]

haha decent workout when you had 6 PR's?

You better change your mindset because you wont be getting PR;'s like that all the time, and if 6 is only decent then 2 is gonna feel like shit and 0 is gonna make you not wanna lift!

 

[JDid23]

haha decent workout when you had 6 PR's?

You better change your mindset because you wont be getting PR;'s like that all the time, and if 6 is only decent then 2 is gonna feel like shit and 0 is gonna make you not wanna lift!

good point

great job today though

 

[ExtraMile]

haha decent workout when you had 6 PR's?

You better change your mindset because you wont be getting PR;'s like that all the time, and if 6 is only decent then 2 is gonna feel like shit and 0 is gonna make you not wanna lift!

generally its like:
sick workout is 8+ PR's
good workout is 4-6
decent 1-3
shit - no pr's how is it a decent training session at all if i did exactly what i did last time and havnt improved since?

my PR amount of PR's is 9

teh workout post is edited homeboy
& thanks jdid i have no idea where all this extra strength came form lol, Im upping my kcals by 1000 on workout days now thoguh and 600 on rest days so cant wait to see what happens

 

[JDid23]

when are you gonna switch from DB Rows to BB Rows?

Your DB Rows are getting a bit too high for the DBs in your gym lol