My Training Journal

[ExtraMile]

i have never done a routine for 4 months straight lol

i know youre fuckin around bro so am I

Well in those 4 months iv changed some rep ranges and stuff for exercises but basically the same...

I do actually have something in mind but it's saved on my computer and on posting from my iPod so I'll put it up 2moro

 

[ExtraMile]

Today

Deads -active recovery
135 x 5
176 x 5
231 x 3
231 x 3
231 x 3
231 x 3
231 x 3
231 x 3

Superset A1 & A2:
A1: Reverse EZ Bar Curl 69lbs x 11 PR 69lbs x 11
A2: EZ Bar Curl 69lbs x 11 PR 69lbs x 11

Close Grip EZ Bar Curl:
69lbs x 13+4+3+1 (rest paused) PR

Seated Calf Raise Machine
(no rest between sets)
105 x 8 PR
85 x 9
65 x 12
45 x 25 more controlled than usual

Machine Preacher Curl - constant tension
57lbs x 6 PR
48lbs x 9
40lbs x 12

Seated Calf Raises - repeated the same thing as above exactly

Weighted Decline Situp
15lb dumbell behind the head for 3 sets of 10

Weighted Side Bends
55lb plate x 20/20 PR
55lb plate x 15/15
55lb plate x 12/12

45 Degree Hypers
2 sets of 20 reps with bodyweight

 

[JDid23]

nice bro!! how did the deadlifts feel today?

 

[ExtraMile]

nice bro!! how did the deadlifts feel today?

its always the same with active recovery, it makes my back ache a bit at the time but afterwards, like the next day it feels great, then after a few days it goes back to how it felt before the workout, so for this reason Im thinking maybe I need to active recovery like twice a week instead of once or twice every 9 days...

man I miss squats and deads so much, especially for saying I never really liked squats, the thing Im worried about most is my back thickness, I havnt done any back thickness work for 3 months now because I cant, and I havnt squatted. Iv done seated cable rows twice which may help, but twice is nothing in 3 months. Legs I can work around it with leg press and leg curls, but only thing I do for back atm is chins and facepulls!

 

[SaiBoT]

its always the same with active recovery, it makes my back ache a bit at the time but afterwards, like the next day it feels great, then after a few days it goes back to how it felt before the workout, so for this reason Im thinking maybe I need to active recovery like twice a week instead of once or twice every 9 days...

man I miss squats and deads so much, especially for saying I never really liked squats, the thing Im worried about most is my back thickness, I havnt done any back thickness work for 3 months now because I cant, and I havnt squatted. Iv done seated cable rows twice which may help, but twice is nothing in 3 months. Legs I can work around it with leg press and leg curls, but only thing I do for back atm is chins and facepulls!

stop doing weighted abs exercises that fucks up your recovery.

 

[ExtraMile]

stop doing weighted abs exercises that fucks up your recovery.

ok, I didnt feel any pain in the back and this injury I can feel everytime it is worked, its the same feeling all the time. It aches like fuck when at school if Im sittin on a chair with no back support, like in a science lab....

 

[SaiBoT]

ok, I didnt feel any pain in the back and this injury I can feel everytime it is worked, its the same feeling all the time. It aches like fuck when at school if Im sittin on a chair with no back support, like in a science lab....

Honestly i think you need a break!
Minimum 2 weeks.

 

[Tblock1]

stop doing weighted abs exercises that fucks up your recovery.

Wait I'm just curious how does it fuck up recovery? I've started doing some weighted ab work recently.

 

[ExtraMile]

This is what Im doing now to try and get his back injury better

Monday - active recovery, weighted dips, skullcrushers, seated calves
Wednesday - active recovery, laterals, forearms, maybe a machine shoulder press
Friday - active recovery, wide grip chins, incline curl or preacher curl, seated calves

active recovery will be either deads, RDL or snatch grip deads, then crunches. With stretching and hanging from the chin bar inbetween sets.

 

[ExtraMile]

Iv bought the 150lb Heavy Grips gripper, it arrived friday evening, first time I used it I was a little less than an inch from closing it, now its saturday afternoon and I just closed that fucker on each hand! For crush grip neither of my hands is weaker...

when I first tryed it though I think the problem was technique, I couldnt get it at the right angle and it felt like the skin on my fingeres was gonna rip out from underneath my finger nails...