My Training Journal

[ExtraMile]

Monday:[/B]

Front Squats:
29kg5
37kgx5
44kgx5 (new hang clean PR)
Zercher Squats:
51kgx5
59kgx5 <- hardish
All easy, exept 59kg was an effort

Bench:
23kgx5
28kgx5
34kgx5
39kgx5
45kgx5
EASY

BB Row:
28kgx5
35kgx5
42kgx5
49kgx5
56kgx5
All were relativly easy

The weights felt very heavy that day, and although they were easy, the 5th set of each was effort requiring

Wednesday (today)
Front Squats:
29kgx5
37kgx5
44kgx5
44kgx5
EASY

Behind The Neck Military:
22kgx5
26kgx5
30kgx5
35kgx5
EASY

Deadlift:
56kgx5
68kgx5
79kgx5
90kgx5
EASY + GREAT FUN

Lateral Raises:
7.5kgx9 (failure)
7.5kgx10 (failure)
7.5kgx10 (failure)

 

[ExtraMile]

Allright from now on routine is changing and its gonna look more like this:

Workout A:
Squats 5x6
Romanian Deads: 3x8
Bench: 5x8
Chins: 6xfailure
Dips (tricep): 5xfailure

Workout B:
Deadlifts 5x6
BB Rows 4x8
Behind the Neck Military 5x8
Pullover 3x10

 

[ExtraMile]

Went to find out gym details today, its a small gym I was in a hurry and didnt have a good luck around, their was a skinny ass chink, some middle ages men using the rowing, biking and running machines, two 19-20 year old girls takign it in turns on the leg extension machins, one guy using the cable for curls, a middle ages man doing DB shrugs but thats about it, the only thing was, I didnt notice a squat rack or bench rack... they could well have been around the corner were I couldnt see, all the free weights were at the back so maybe they were near there but not sure, Ill just have to go and have a look, Ill go on a day with workout B so that I dont have to do bench or squat just incase, I was thinkin of going on Wednesday and Friday, seen as I get it free on wednesday and working out at home on monday...

Anyway, today -
Workout B:

Deadlifts: 2 min rests
80kg(176lbs)x5 (warm up)
90kg(198)x6
95kg(209lbs)x6
95kg(209lbs)x4 and a half
Grip was restricting.

BB Row:90sec rests

These were very hard, whole upperback and shoulders seemed weeker after deads. Grip and arms too.

47kg(103lbs)x8 (warm up)
57kg(125lbs)x8
(holy shit they were hard after those)
57kg(125lbs)x4
50kg(110lbs)(x7

Behind The Neck Military
90 sec rests
30kg(66lbs)x5 (warm up)
35kg(77lbs)x6
33kg(73lbs)x8
33kg(73lbs)x8
33kg(73lbs)x7 (failure)

Hard workout today, deads took it outta my shoulders and back so much.

-DB Pullover Practise-
I fid pullovers really hard, in a seated position I can mimic the movement and at the top flex my lats, but when lying down with a Db I just cant, I also find it hurts my middle back and my neck and back click when I lower the weight, so I was just using some light DB's and practising feeling it.

 

[needtogetaas]

For fuck sakes with the kg shit. AAAGG I hate it lol. No really I am a American so the kg shit makes me give up when I see it.

 

[ExtraMile]

haha sorry bro, the weights I got at home are in KG, i somtimes put it into lbs but not always.. what were u tryin to compare?

 

[ExtraMile]

I think Iv injured my bicep somehow, it feels swolen and as if i have an elastic band around the top of my arm, the vains feel as if their gonna pop, this is the two big vains going up my bicep. It hurts like a bitch pulling weight so Zercher Squats, Romanian Deads and chins were hard, I left a set on each exercise cuz my arm felt like it was gonna pop.

Squats:
Zercher -
47kg(103lbs)x5 (warm up)
60kg(132lbs)x6
60kg(132lbs)x6

Hypers 3x12

Chins:
Bodyweightxfailure x 5

Dips:
Bodyweightxfailure x 5



Shit workout today, bicep ruined it all.

Startin the gym on wednesday so that'll be better.

 

[SaiBoT]

Ice the arm and rub some balm on it, but also deep massage it! Thanks for the k joe.

 

[ExtraMile]

Well I didnt ice it, I only checked my journal today but it doesnt seem to hurt today, veins havnt bulged or anything, Im startin at the gym tomorrow so Ill see how it goes.

& dont worry about it bro, Ill giv you some more when I get a bit more im kinda low.

 

[ExtraMile]

Been talkin to SouthernLord and just decided to make a few small changes to my split...

Instead of:
Workout A:
Squats 5x6
Romanian Deads: 3x8
Bench: 5x8
Chins: 6xfailure
Dips (tricep): 5xfailure

Workout B:
Deadlifts 5x6
BB Rows 4x8
Behind the Neck Military 5x8
Pullover 3x10

Im gonna add in 3 sets for calves and 4 sets for abs each workout and just slowly build up the sets for abs. Im also addin pinwheel curls to workout A and swapping dips around. So its gonna look like this:

Workout A:
Squats: 5x6 + 1x20
Romanian Deads: 3x8
Calf Raises: 3x25-35
Bench: 5x8
Chins: 5x6-8
One Arm Pinwheel Curls: 2x15
Decline Cable Crunch: 4x15

Workout B:
Deadlifts: 5x6
BB Rows: 4x8
Behind the Neck Military: 5x8
Pullover: 3x10
Bodyweight Dips: 5xfailure
Hanging Leg Raise: 4xfailure
Calf Raises: 2x15

Thats 28 sets total on A, with Quads, Hams, Calves, Chest, Biceps, Abs and Forearms worked
And 28 sets on B with Back, Delts, Chest, Triceps, Abs and Calves worked

I know its a bit more than originally choosen but my forearms really need to catch up and Iv neglected abs so far...

Any input on that anyone?

 

[SouthernLord]

Been talkin to SouthernLord and just decided to make a few small changes to my split...

Instead of:
Workout A:
Squats 5x6
Romanian Deads: 3x8
Bench: 5x8
Chins: 6xfailure
Dips (tricep): 5xfailure

Workout B:
Deadlifts 5x6
BB Rows 4x8
Behind the Neck Military 5x8
Pullover 3x10

Im gonna add in 3 sets for calves and 4 sets for abs each workout and just slowly build up the sets for abs. Im also addin pinwheel curls to workout A and swapping dips around. So its gonna look like this:

Workout A:
Squats: 5x6
Romanian Deads: 3x8
Calf Raises: 3x25-35
Bench: 5x8
Chins: 5x6-8
One Arm Pinwheel Curls: 2x15
Decline Cable Crunch: 4x15

Workout B:
Deadlifts: 5x6
BB Rows: 4x8
Behind the Neck Military: 5x8
Pullover: 3x10
Bodyweight Dips: 5xfailure
Hanging Leg Raise: 4xfailure
Calf Raises: 2x15

Thats 28 sets total on A, with Quads, Hams, Calves, Chest, Biceps, Abs and Forearms worked
And 28 sets on B with Back, Delts, Chest, Triceps, Abs and Calves worked

I know its a bit more than originally choosen but my forearms really need to catch up and Iv neglected abs so far...

Any input on that anyone?

This is not too bad. Keep eating and keep adding weight to the bar