My Training Journal

[the_alcatraz]

You never seize to amaze me bro...great log. Someday, my log will be this big too lol

 

[ExtraMile]

You never seize to amaze me bro...great log. Someday, my log will be this big too lol

thanks bro!

here is the video from the workout earlier on the previous page.

YouTube - Grip Work

rate and subscribe!

 

[ExtraMile]

Today - Bench Day

15mins cycling

Flat BB
bar x 10
93 x 5
116 x 5
143 x 3
165 x 1
193 x 3 ALL TIME BENCH PR
143 x 12 feet on the bench PR

Neutral Grip Chins - a little wider than shoulder width
5x5 with bodyweight - 179.5lbs PR

Incline DB
60's x 9 PR
60's x 6
60's x 6

Face Pulls
20 x 10
45 x 10 PR
45 x 10
45 x 10

Rolling DB Extension
60's x 8 PR
60's x 7
60's x 6

Straight Bar Pushdown
(no rest between sets)
10lbs x 10
20lbs x 10
30lbs x 10
40lbs x 10
50lbs x 12 PR
40lbs x 15

Incline Walking - 10mins
Cycling - 15mins

sick workout!!!

Video - YouTube - Rolling DB Extensions 60'sx8

 

[iggy]

good shit, nice job on the pr, keep it explosive.

 

[SouthernLord]

I do my RDBE's a little different, but those look fine. So long as they burn your tris up that's all that matters.

 

[JDid23]

nice bench.. keep going hard and i am sure you'll hit 220 by the end of January

 

[ExtraMile]

Today - nothing special

20mins cycling

Full Squats: - lots of stretching for erectors and hams between these and deads
88 x 5
121 x 3 - 55% of max
121 x 3
121 x 3
121 x 3
121 x 3
121 x 3

Seated Calf Machine
(no rest between sets)
20lbs x 10
40lbs x 10
60lbs x 10
80lbs x 10
100lbs x 7 PR
80lbs x 10
60lbs x 15
40lbs x 50 PR

Deadlifts - double overhand
132 x 5
220 x 3 (65% of max)
220 x 3
220 x 3
220 x 3
220 x 3
220 x 3

these squats and deadlifts were not speed sets, just light sets to see how my back felt, get some blood to it and keep perfect form

Seated Calf Machine(no rest between sets again)
20lbs x 10
40lbs x 10
60lbs x 10
80lbs x 10 only just
60lbs x 15
40lbs x 50

Highest Decline Abs
2x20

45 Degree Hypers - lots of wide lat stretching on the chin bar with weights around waist between sets
4x15

Seated BB Wrist Curl
49 x 20 PR
53 x 15 PR
58 x 10
69 x 5 PR

BB Bench
several sets of this building up from bar to 132 for sets of 3-10, just form work and trying to get back into more of a PL style form and trying out lots of differant grip widths. I find a pretty wide grip best for the PLing style and getting a nice short ROM, but Im going to continue with more of a medium grip in training because I prefer it as more of a balance

 

[JDid23]

howd the squats and deads feel?

 

[ExtraMile]

howd the squats and deads feel?

squats were fine, back was totally fine but when i got home it was aching a bit, i think i should have gone a little lighter with the deads but couldnt resist putting 2 plates on, ah well its not like i hurt it or anythin

 

[the.gladiator1987]

youll be fine. Its not like u reinjured it. From my experience theres a difference between pain and just an annoyance. Seems like 223 was just enough to annoy it, but not make it worse. Youre getting healthier every day just rest it up