My Training Journal

[JDid23]

agreed with tblock

 

[ExtraMile]

Lol it should be the other way round jdid, if I ate like you I would waste away

 

[JDid23]

agreed with EM.

 

[ExtraMile]

still ill today and my lats are sore as FUCK but Im gonna bench tonight anyway and do some calves. My bi's, brachioradialis and brachialis are sore as hell too and so are my erectors... i love deadlift days

damn I hate benching on mondays...

 

[ExtraMile]

Today - Benchpress Day

20mins cycling

Benchpress
bar x 5
99 x 5
121 x 5
143 x 5
165 x 3
187 x 8 PR

Low Incline DB Press
39's x 10
55's x 8 - already had a bit of a chest pump, I love this exercise!
66's x 9
66's x 9
66's x 9 PR

Cable Crossover - just felt like it today
50lbs on each side x 12 PR
50lbs on each side x 11 shoulders started bothering me

cable crossover irritates my shoulders sometimes, although I love the exercise as a finisher Im not gonna do it anymore cause Im cautios of my joints. This was just a one-off doing it today anyway.

Standing Calf Raise - counting the smith bar as 45 but I may be wrong...
128lbs x 15
-rest pause-
128lbs x 10
-rest pause-
128lbs x 10 PR

Lying Leg Curl - squeeze at the top
65lbs x 12
-rest pause-
65lbs x 10
-rest pause-
65lbs x 8 PR

Standing Cable Rear Delt Flye
20lbs on each side x 14
20lbs on each side x 14
20lbs on each side x 14 PR

stretched my calves for 30seconds each side between each set of those flyes

CGBP
bar x 9
88 x 9
110 x 9
132 x 9
154 x 7 PR

20mins cycling

cool workout, lol I hated dropping back down to 187 for my bench

on those cables I used for the flyes and cable crossover Im not sure if that is the exact poundages, it may be a bit off

 

[oso0960]

Damn bro good job. I remember 187 being a max not too long ago, now you're killing that shit for 8.

 

[ExtraMile]

Damn bro good job. I remember 187 being a max not too long ago, now you're killing that shit for 8.

hell yeah bro!

I just realised how much volume I did today

my benchpress day is supposed to be:
bench work up to 1 set
low incline db 2-3 sets
rear delt flye 3 sets
CGBP work up to 1 set

 

[the.gladiator1987]

Today - Benchpress Day

20mins cycling

Benchpress
bar x 5
99 x 5
121 x 5
143 x 5
165 x 3
187 x 8 PR

Low Incline DB Press
39's x 10
55's x 8 - already had a bit of a chest pump, I love this exercise!
66's x 9
66's x 9
66's x 9 PR

Cable Crossover - just felt like it today
50lbs on each side x 12 PR
50lbs on each side x 11 shoulders started bothering me

cable crossover irritates my shoulders sometimes, although I love the exercise as a finisher Im not gonna do it anymore cause Im cautios of my joints. This was just a one-off doing it today anyway.

Standing Calf Raise - counting the smith bar as 45 but I may be wrong...
128lbs x 15
-rest pause-
128lbs x 10
-rest pause-
128lbs x 10 PR

Lying Leg Curl - squeeze at the top
65lbs x 12
-rest pause-
65lbs x 10
-rest pause-
65lbs x 8 PR

Standing Cable Rear Delt Flye
20lbs on each side x 14
20lbs on each side x 14
20lbs on each side x 14 PR

stretched my calves for 30seconds each side between each set of those flyes

CGBP
bar x 9
88 x 9
110 x 9
132 x 9
154 x 7 PR

20mins cycling

cool workout, lol I hated dropping back down to 187 for my bench

on those cables I used for the flyes and cable crossover Im not sure if that is the exact poundages, it may be a bit off

Nice Pr's dude! good bench. I think you benefit more from 5-8 reps, where as i benefit from <5 reps

 

[ExtraMile]

Nice Pr's dude! good bench. I think you benefit more from 5-8 reps, where as i benefit from <5 reps

Iv not done 8 reps for my main workset for I think over 6 months! I was doing triples for months before this and singles leading up to the comp, I can't remember the last time I was doing more than 3 lol. Anyway I'm doing 4 weeks of 8s then 4 weeks of 5s then next week work up to a 3rm then deload. I'm doing the same for my squats, I'm excited to see how it works!

 

[the.gladiator1987]

Nice bud, I think it will work great