Please Scroll Down to See Forums Below the only things I ever really use chalk on is if Im gonna do hook grip on something, or for dips and one arm rows. Thats because the dumbell on the rows slides around if I dont use chalk and the dip bars are rubber coated so even a little sweat and it becomes slippery. I never use chalk on deadlifts...
My Training Journal
- Thread starter ExtraMile
- Start date
the only things I ever really use chalk on is if Im gonna do hook grip on something, or for dips and one arm rows. Thats because the dumbell on the rows slides around if I dont use chalk and the dip bars are rubber coated so even a little sweat and it becomes slippery. I never use chalk on deadlifts...
Today - active recovery deadlifts
Deads: - cutting the amoutn of AR sets in half as my back is beginning to heal
132 x 3
198 x 3
242 x 3
242 x 3
242 x 3
Leg Press - controlled negatives
250 x 20 no lockouts
280 x 15 PR
315 x 7 PR
Super Set A1 & A2:
A1: Reverse EZ Bar Curl 75lbs x 10 PR 75lbs x 6
A2: EZ Bar Curl 75lbs x 10 75lbs x 6 (a little cheating here but back felt fine)
Close Grip EZ Bar Curl
69lbs x 14 PR
-rest pause-
69lbs x 5
-rest pause-
69lbs x 3
-rest pause-
69lbs x 2
Incline DB Curl (strict, slow negatives)
22lb DB's x 10
22lb DB's x 8
Seated Calf Raise Machine
110lbs x 9 PR
-rest pause-
110lbs x 6
-rest pause-
110lbs x 5
-rest pause-
110lbs x 3
-rest pause-
110lbs x 3
sick workout, smoked my bi's today and yeah the rest pauses were a little excessive with lots of sets but bi's and calves deserve the attention and Im a teen so Im sure I can recover
the calf thing was the same sort of idea as the nelson calf routine but more weight less total reps. When I go heavy on calves I really feel the muscle straining and contracting so Im going to go by how it feels and train more like this instead of 50 rep bullshit which is both boring and time consuming haha
Deads: - cutting the amoutn of AR sets in half as my back is beginning to heal
132 x 3
198 x 3
242 x 3
242 x 3
242 x 3
Leg Press - controlled negatives
250 x 20 no lockouts
280 x 15 PR
315 x 7 PR
Super Set A1 & A2:
A1: Reverse EZ Bar Curl 75lbs x 10 PR 75lbs x 6
A2: EZ Bar Curl 75lbs x 10 75lbs x 6 (a little cheating here but back felt fine)
Close Grip EZ Bar Curl
69lbs x 14 PR
-rest pause-
69lbs x 5
-rest pause-
69lbs x 3
-rest pause-
69lbs x 2
Incline DB Curl (strict, slow negatives)
22lb DB's x 10
22lb DB's x 8
Seated Calf Raise Machine
110lbs x 9 PR
-rest pause-
110lbs x 6
-rest pause-
110lbs x 5
-rest pause-
110lbs x 3
-rest pause-
110lbs x 3
sick workout, smoked my bi's today and yeah the rest pauses were a little excessive with lots of sets but bi's and calves deserve the attention and Im a teen so Im sure I can recover
the calf thing was the same sort of idea as the nelson calf routine but more weight less total reps. When I go heavy on calves I really feel the muscle straining and contracting so Im going to go by how it feels and train more like this instead of 50 rep bullshit which is both boring and time consuming haha
Last edited:
I hate to say it but the felt heavy, I made a 10lb jump since last time but did 3x3 instead of 6x3 and I could tell the differance for sure. But my back feels ok, it ached a little but when I sat down in between sets it felt a little better.
Wednesday is gonna be a long ass workout! Im gonna combine the OHP day that I missed on friday with my bench day its gonna be something like this
flat BB
chins
incline DB
dips
laterals superset with behind the neck press
skullcrushers
hypers
I will, lately my deadlift and squat day have been active recovery and just whatever I feel like doing, this back injury is close to being healed though and hopefully after that I can start really killed the back and the legs again. I guess my log has probably been quite boring to read lately aswell so sorry guys lol
ya dude very boring you should check out mine its awesome 
hahahaha jk jk I like reading your log hurt or not you still are an inspiration even tho ur 15 you show me that it takes hard work and you prove it. Your new avi looks sick btw
hahahaha jk jk I like reading your log hurt or not you still are an inspiration even tho ur 15 you show me that it takes hard work and you prove it. Your new avi looks sick btwya dude very boring you should check out mine its awesome
thanks and thanks
your new hair looks sick too. And like I mensioned before you get bigger everytime you put up a new pic lolI cant wait to be squattin and deadlifting heavy again! Im hoping muscle memory will allow me to add 10lbs every 9 days to my deads and maybe even squats too...
My hams and back thickness have suffered from this back injury terribly, I dont really know if there is any size lost but I bet they will be alot weaker...
JDid23
New member
thanks and thanks
I cant wait to be squattin and deadlifting heavy again! Im hoping muscle memory will allow me to add 10lbs every 9 days to my deads and maybe even squats too...
My hams and back thickness have suffered from this back injury terribly, I dont really know if there is any size lost but I bet they will be alot weaker...
glad's new hair looks like he was under some sort of influence when it happened.
knowing him, he probably got drunk, met some dudes at a bar, and let one of them shave his mohawk after sex.
- good luck with the injury.. you're definitely doing well so far
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