My Training Journal

[ExtraMile]

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

had a nice 11 hours of sleep last night and my back is feeling great today!

 

[ExtraMile]

and look at the breakfast I just had lol:

4 whole large eggs
half a lb of 100% beef burgers
4 slices brown bread
800ml whole milk
5 onion rings
400ml water
2g fish oil

totals are:
1845 kcal
117g protein
146g carbs
94g fat

 

[moya]

now put those calories to use!...
i forsee big PR's if you keep eating like that...

 

[ExtraMile]

now put those calories to use!...
i forsee big PR's if you keep eating like that...

lol yeah bro hopefully!

 

[ExtraMile]

I made these 3 month goals in november to be reached by the end of January:

"I will bench two plates (100kg, 220lbs)
I will full squat 265 and/or 225x5
I will deadlift 363 and/or 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"

Due to this nagging back injury, I dont think I will reach a 363 deadlift or a 265 full squat. I do however thing 314x3 deadlift and 220x3 squat are reachable.

12 chins and 15 deep dips is no sweat, Im almost there on both of them already.

Benching 220 is in sight, and incline pressing 66's is gonna maybe even happen this week.

I also had a goal to be straight bar curling 91lb for my sets of 6-9 which I think could happen by the end of january, Im at 80x6 now

 

[iggy]

keep it up. goals are a great thing. crush them

 

[Tblock1]

Dude I bet you could put up something maybe even a little higher than 220 on bench by Janurary. I was going to say 225, but what would be the next highest weight in kg's you could get? Go for it!!!!

 

[ExtraMile]

Dude I bet you could put up something maybe even a little higher than 220 on bench by Janurary. I was going to say 225, but what would be the next highest weight in kg's you could get? Go for it!!!!

lol im at 193x3 atm and 100kg is 220, 102.5kg is 226...

 

[oso0960]

Bro, you still have a month and a half ahead of you. You can kill those weights.

 

[ExtraMile]

Today - OHP Day

Strict Military Press
bar x 8
66 x 5
88 x 3
110 x 5 PR
88 x 11 PR

Wide Grip Chins
1x11 these weren't as decent reps, had some swinging so i guess its not really a PR
1x7
1x5

Machine Preacher Curl
6 plates x 13 PR
6 plates x 12

Weighted Deep Dips
35lbs assistance x 12
bw x 5
25lbs extra x 9 PR
25lbs extra x 7
bodyweight x 12+4.5+3+2 (rest pauses) PR

Lateral Raises
17lb DB's x 13
17lb DB's x 10
17lb DB's x 10
10lb DB's x 20 PR

Decline EZ Skullcrusher
75 x 12 PR
75 x 12

One Arm DB Snatches - never done any sort of oly lift before...
(left/right)
33lber x 5/5
38lber x 5/5
44lber x 5/5
50lber x 5/5
55lber x 5/5 easy PR
stopped here because the smith machine was finally free

Smith Machine Behind Neck Press
91 x 9 PR
-dropset
69 x 10
-dropset
47 x 11

sick workout and next time Im gonna do heavier snatches see how high i can go!