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My Training Journal
- Thread starter ExtraMile
- Start date
kill it bro! btw im typing from my ps3 this is badass!
if only someone would shout that at my when im liftin haha
yeah bro yesterday i was typin from my ipod and it was ballin!
Today
Flat BB
bar x 8
99 x 5
116 x 5
143 x 3
165 x 1
198 x 3 PR
149 x 12 (feet on the bench) PR
Face Pulls - switching these to band pull-aparts or upright rows
50 x 9 PR
40 x 12
35 x 16 PR
Incline DB
66's x 6 PR - got 7 on my left arm but couldnt lockout the 7th on right
66's x 5
55's x 10
One Arm DB Floor Press - think my tri's were still weak from dips on 27th
66's x 4/6 weaker on left arm this time
55's x 9/9
good short workout dissapointed with floor press and facepulls though, im not getting a good trap/upper back contraction on the facepulls anymore unless i use lighter weight, meaning i have stalled using the controlled style. So im gonna switch this to upright rows or band pull-aparts in 2010...
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Cardio and a clean diet with a gradual drop in calories if you want to do it naturally...
Good job on the 198x3! Don't forget to change your current PR's list
lol bro i had forgotten to until i read that.
i need to mension, my bench was pretty ugly today, I was hoping that by only increasing by 1 rep I would get a little further away from my max, but during the set I actually considered stopping at a single or double!
thing is I was concentrating on my setup, staying more stable and using leg drive and i guess i wasnt squeezing the bar very hard or rowing it down to my chest, but my wrists weren't stable and the bar rolled forward, so my hands bent forward like a wrist curl motion, i managed to stabilise but wobbled a bit so my 1st rep was very hard, so i lost my groove and also my shoulder blades came apart so the whole set was pretty much fucked, and the reps were hard as fuck!
Tomorrow Im gonna do some arms, sounds wierd but its just the two things I havnt really trained the last few days, I was gonna do reverse curls, preacher or incline curls, face curls, dips or CGBP, skullcrushers and rope pushdowns and i really have to do some cardio because im getting fat lol and I havnt really hit legs for like 2 weeks now so maybe I should do less arms and fit in some leg press and leg curls
...i dont know
good job on the 198x3. I would start doing cardio as long as you are injured
2010 PLANS
So I'm rethinking my routine a bit and switching some stuff for 2010 to focus on weaknesses and stuff. Now this is what I'm thinking right now. Of course everything will have to wait until my back is 100%.
Deadlift Day:
Front Full Squats 3x8
Deadlifts 1x3-5 & 1x6-8
Reverse Ez Curl Super-Set with regular Ez Curl 3sets
Machine Preacher Curl 2x12-15
Seated Calves 3-5 sets 8-50 reps
Bench Day:
Flat BB Press 1x3 & 1x10
Bent Over Row 4x8-12
Incline DB Press 3x5-10
Upright Row 3x10?
One Arm Floor Press 2-3x6-8
Pushdowns 1x12-15 w/ a dropset
Squat Day:
Sumo Box Squat 1x3
Olympic Style Squats 3x3
RDL 2x10-15
Leg Press 2-3x10-20
Calves -same as before
Overhead Day:
Weighted Deep Dips 2x6-9 then a set w/ BW
Chins 3 sets w/ BW
Smith Behind Neck Press 3x8-15
Seated Laterals 3x10-15
Face Curls 1 set w/ a dropset
Skullcrushers 2x12-15
*sets don't include warmups
** abs will be done when I have time
holy fucking volume!!! Lol I didnt realise until I wrote it all out! Still lots of sets means lots of PRs but if progress stalls then I will cut back on some of the stuff I don't really need. I guess I clusterfucked my original routine when I first started this several months back but my body has responded to the high volume, high rest style of training so I'll just see how this goes!
Can't wait for my back to heal!
So I'm rethinking my routine a bit and switching some stuff for 2010 to focus on weaknesses and stuff. Now this is what I'm thinking right now. Of course everything will have to wait until my back is 100%.
Deadlift Day:
Front Full Squats 3x8
Deadlifts 1x3-5 & 1x6-8
Reverse Ez Curl Super-Set with regular Ez Curl 3sets
Machine Preacher Curl 2x12-15
Seated Calves 3-5 sets 8-50 reps
Bench Day:
Flat BB Press 1x3 & 1x10
Bent Over Row 4x8-12
Incline DB Press 3x5-10
Upright Row 3x10?
One Arm Floor Press 2-3x6-8
Pushdowns 1x12-15 w/ a dropset
Squat Day:
Sumo Box Squat 1x3
Olympic Style Squats 3x3
RDL 2x10-15
Leg Press 2-3x10-20
Calves -same as before
Overhead Day:
Weighted Deep Dips 2x6-9 then a set w/ BW
Chins 3 sets w/ BW
Smith Behind Neck Press 3x8-15
Seated Laterals 3x10-15
Face Curls 1 set w/ a dropset
Skullcrushers 2x12-15
*sets don't include warmups
** abs will be done when I have time
holy fucking volume!!! Lol I didnt realise until I wrote it all out! Still lots of sets means lots of PRs but if progress stalls then I will cut back on some of the stuff I don't really need. I guess I clusterfucked my original routine when I first started this several months back but my body has responded to the high volume, high rest style of training so I'll just see how this goes!
Can't wait for my back to heal!
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