My Training Journal

[SCREW]

right now im not sure what my 5rm are because i havent done them to my max for over a month, im about 2-3 weeks when i finish this round of 5x5 i will max.

 

[ExtraMile]

Went to the gym today, its great, I think Im goin their full time, instead of workin out at home.

Was a bit hard, I dont remember the weights so next time Im gonna take a note pad and write them down.

The bars looked like olympic bars so I assumed they weighed 20kg, it felt like 20kg on the deadlifts but if it was, my military and clean has gone through the roof!

Looked like this:

Deadlifts:
70kgx8
80kgx6
90kgx7
95kgx7
95kgx7
80kgx8

BB Rows:
[Very hard after deads]
40kgx12
50kgx7
50kgx7
40kgx12

Behind the Neck Military:
Put on 10kg extra making 30kg, which I could usually press for about 8 reps. This was easy and got 10+ reps so I started thinking maybe the bar was lighter, but it definately felt like it was 20kg in the deads + rows. Even though I cleaned it up and pressed it with easy. Strange.

Anyway did 5 sets for the Military, couldnt remember weight.

Pullovers:
Just did these for the lat and chest stretch, so let the DB hang for 5 secs at the bottom feeling good stretch in chest.
7.5kgx15
10kgx15
15kgx15
All easy, just for stretch

One Arm Pinwheel Curls:
10kgx12
10kgx15
10kgx12

Really annoyed, as I was coming out I remembered I moved dips! Couldnt do them cuz my dad was ready to pick me up so from now on Im deffinately taking a notepad with work outs on and where I can write the weights in.

 

[ExtraMile]

Regular Squats:
50kg(110lbs)x8 <- warm up
55kg(121lbs)x8 <- warm up
60kg(132lbs)x8
60kg(132lbs)x8
65kg(143lbs)x8 <-- rawr.
50kg(110lbs)x25
All done with no wraps belt, nothing.

Romanian Deads:
70kg(154lbs)x8
80kg(176)x4 - got terrible cramps half way through and had to stop.

Flat BB Bench:
40kg(88lbs)x8
40kg(88lbs)x8
50kg(110lbs)x8
50kg(110lbs)x8
50kg(110lbs)x8

Bodyweight Chins:
Failure - 8
Failure - 8
Failure - 6
Failure - 5
(Neutral Wide Grip) Failure - 3

Glute/Ham Raise:
Bodyweight x 35
Bodyweight x 30

Pinwheel Curls
10kg(22lbs) x 12 x 2

Romanian Deads arnt really working anymore, mainly because I cant lower the weight low enough to stretch my hams, So Im gonna do some stiff leg deads and glute/ham raises instead from now on.

 

[SouthernLord]

Nice Squatting!

 

[ExtraMile]

Haha cheers bro, I was only taking like 45 sec breaks between aswell!
Bench and Squats are my priority right now because I can BB Row nearly as much as squat lol.
Was quite pleased with my bench aswell, before the 5x5 I could do 37kgx10 and that was failure on bench lol.

 

[SaiBoT]

Haha cheers bro, I was only taking like 45 sec breaks between aswell!
Bench and Squats are my priority right now because I can BB Row nearly as much as squat lol.
Was quite pleased with my bench aswell, before the 5x5 I could do 37kgx10 and that was failure on bench lol.

you are getting stronger than my girl finally Joking bro you are doing great, now keep yourself at it!

 

[ExtraMile]

Just waiting for screw's 5RM's for a challenge

 

[ExtraMile]

Problem today, at the gym all the bars on the racks (bench and squat rack) are 20kg. I assumed the free weight barbells were too and thought it had felt like it lately. But today someone said they where about 10kg. So all these weights are pressuming the bar IS 20KG. Ill ask next time and say so if their 10 just take 10kg off.

Deadlifts:
80kg(176lbs) x4 <--warm up
90kg(198lbs) x6 <--warm up
95kg(209lbs) x6
102.5kg(225lbs) x6
102.5kg(225lbs) x8
Didnt mean to go to 8 reps but did 6 and thought fuck it im feelin strong. Besides, had two n00b ass teenagers watchin me.

Bodyweight Dips
5xfailure
Getting better at these, as getting 9 reps to begin with

BB Row:
Im quite weak on these lately, especially after deads)
40kg(88lbs) x8
50kg(110lbs) x8
55kg(121 lbs) x8 <-- belt + straps
55kg(121 lbs) x8 <--belt + straps

Behind The Neck Military:
Im really weak on these recently aswell...
40kg(88lbs)x3
35kg(77lbs)x7
35kg(77lbs)x7

Hang Clean:
40kg(88lbs) x7
40kg(88lbs) x8
40kg(88lbs) x7
Grip was restricting.

Hanging Leg Raises:
12
15
12
12
Each Set Was Supersetted with:
Hanging Knee Raise:
15
15
12
12
Strangely Hard...


One Arm Pinwheel Curls
10kg(22lbs)x12

 

[SaiBoT]

On my workouts I try to use always the same bar and I only count the plates.

 

[ExtraMile]

Even if the bar is 20kg? Well Iv been countin the bar atm cuz even if its 20kg thats an extra quarter of the weight on squats...