My Training Journal

[ExtraMile]

Today - squat day with no squats

back isnt fully healed so gotta miss out squats and do leg press instead, i love leg press anyway though so not too bad, threw in a few intensity techniques to substitute the heavy ass squats and widowmaker though.

15 Mins Cycling

Leg Press - (I always have feet narrow and low)
1x10 175
1x20 275 PR
1x15 300 PR
1x6 325 PR
-dropset 1x10 265

Seated Calf Machine
3 Sets Of This:
80lbs x 10
60lbs x 10
40lbs x 10 speed reps
no rest between sets, so basically 3 strip sets.

Lying Leg Curl
1x10 50lbs
1x9 95lbs PR
1x7 95lbs
1x11 80lbs PR
-dropset 60lbs x 10

Leg Extension
1x15 80lbs
1x12 90lbs
1x10 100lbs PR

Weighted Decline Situp (highest decline) -->Db's were held behind the head
6.5lb Db x 10
10lb Db x 10
17lb Db x 10
22lb Db x 9 and a half PR

Hanging Knee Raise
3 sets of 15

Farmers Walk
2 sets of 3 lengths of the gym w/ 88's

Standing Oblique Crunch
3 sets of 15 w/ a 55lb plate PR

15 Mins Incline Walking, 14% incline, started at 3.5kph and got up to 5.5kph increasing slowly but most of the time it was like 4.5-5kph. Aprox 153 calories burned. I love this!! Calves pumped too!

15 Mins Cycling

great workout!

(dont really keep track of calf PR's but 80x10 could well have been a pr.

 

[JDid23]

nice workout bro

hit those seated calves with mad reps (imo) though!!

 

[future]

Love the drive man! Keep it up.

Maybe do hanging leg raises or weighted ab machine if you back is bothering you instead of sit ups.

 

[ExtraMile]

Love the drive man! Keep it up.

Maybe do hanging leg raises or weighted ab machine if you back is bothering you instead of sit ups.

well its my upper back not lower, and it was ok with the situps but yeah I think Ill miss them next time because I want to make sure it it fully healed before I do anything else, I would hate to injury it again

 

[Scotsman]

Looking good EM, keep up the good work.

Oh I posted a new vid in my handful of prs thread for you.

Cheers,
Scotsman

 

[the_alcatraz]

Beautiful progress and motivation, especially for a 15 year old bro...you'll be breaking down neighborhoods when you're my age. Keep it up!

 

[ExtraMile]

Beautiful progress and motivation, especially for a 15 year old bro...you'll be breaking down neighborhoods when you're my age. Keep it up!

thanks bro! Im keepin track of your journal too!

scotsman: Ill check it out...

 

[future]

Keep it up man! Inspiring to see how you use your knowledge at such an early age.

 

[ExtraMile]

Today - OHP day, my favourite

Standing BB Press
bar x 10
77lbs x 8
99lbs x 9 PR
110 lbs x 4 PR

Wide Grip Chins --> started going stricter than before, less swing and more of a deadhang.
(bw 175)
1st set 8 reps PR
2nd set 6 reps
3rd set 4 reps

Deep Weighted Dips
(bw 175)
1st set 5 reps
2nd set 9 reps w/ 19lbs extra PR
3rd set 6 reps w/ 19lbs extra
4th set 4+3+2 rest paused

Decline EZ Skullcrusher*
50lbs x 15 PR
50lbs x 12

Seated DB Laterals*
15lb Db's
1st set 13 reps PR
2nd set 9 reps
3rd set 7 reps

Machine Preacher Curl*
4 plates x 25 PR
5 plates x 20 PR
6 plates x 10
-dropset 4 plates x 12

Smith Machine Behind Neck Press*---> never done these before but I loved them
(no rest between sets)
91 x 4 shoulders were smoked
69 x 8
47 x 15
25 x 25 burn!!

fuckin sick workout! finally progressing on dips and OHP!

* these exercises were with constant tension

 

[JDid23]

awesome dude

esp. on the BB Press