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My Training Journal
- Thread starter ExtraMile
- Start date
Today:
Squats:
50kg(110lbs) x8 <-- warm up
60kg(132lbs) x8 <-- warm up
65kg(143lbs) x8
70kg(154lbs) x6
70kg(154lbs) x5 (failure)
Wide Stance SLDL (Bar to the floor)
80kg(176lbs) x8
80kg(176lbs) x8
80kg(176lbs) x6
Flat Bench
(was quite week on these)
50kg(110lbs) x8
50kg(110lbs) x8
50kg(110lbs) x8
50kg(110lbs) x6
16kg (35lb) DB x 12
18kg (40lb) DB x 15
Chins:
Bodyweight x failure x 5
Seated Calf Raise:
(30sec rests)
50lb DB's x40
50lb DB's x35
50lb DB's x30
Hanging Knee Raises:
4 sets x failure
Squats:
50kg(110lbs) x8 <-- warm up
60kg(132lbs) x8 <-- warm up
65kg(143lbs) x8
70kg(154lbs) x6
70kg(154lbs) x5 (failure)
Wide Stance SLDL (Bar to the floor)
80kg(176lbs) x8
80kg(176lbs) x8
80kg(176lbs) x6
Flat Bench
(was quite week on these)
50kg(110lbs) x8
50kg(110lbs) x8
50kg(110lbs) x8
50kg(110lbs) x6
16kg (35lb) DB x 12
18kg (40lb) DB x 15
Chins:
Bodyweight x failure x 5
Seated Calf Raise:
(30sec rests)
50lb DB's x40
50lb DB's x35
50lb DB's x30
Hanging Knee Raises:
4 sets x failure
Deadlifts:
80kgx4
90kgx4
95kgx6
95kgx6
95kgx6
Dips:
Bodyweight (164lbs) x failure x 4
BB Row:
40kgx8
50kgx8
50kgx8
50kgx8
DB Military:
30lb DB's x 8
30lb DB's x 8
35lb DB's x 6
35lb DB's x 6
30lb Db's x 8
Close Underhand Grip Pulldown:
(run the rack style)
84kgx4
71kgx5
63kgx6
35kgx30
3 sets of:
Hanging Leg Raise x failure
-superset-
Hanging Knee raise x failure
Oblique Crunch On GHR Board:
3x15 per side.
80kgx4
90kgx4
95kgx6
95kgx6
95kgx6
Dips:
Bodyweight (164lbs) x failure x 4
BB Row:
40kgx8
50kgx8
50kgx8
50kgx8
DB Military:
30lb DB's x 8
30lb DB's x 8
35lb DB's x 6
35lb DB's x 6
30lb Db's x 8
Close Underhand Grip Pulldown:
(run the rack style)
84kgx4
71kgx5
63kgx6
35kgx30
3 sets of:
Hanging Leg Raise x failure
-superset-
Hanging Knee raise x failure
Oblique Crunch On GHR Board:
3x15 per side.
So far the changes to my routines I had made are the following:
Dips to workout B
3 sets of Romanian Deads to 3 sets stiff legged deadlift and 1 set GHR
Behind the Neck Military to DB Military
Do calves on rest days.
Im gonna try and keep is how it is now and make some changes after 6 weeks of this.
Any suggestions welcome.
Dips to workout B
3 sets of Romanian Deads to 3 sets stiff legged deadlift and 1 set GHR
Behind the Neck Military to DB Military
Do calves on rest days.
Im gonna try and keep is how it is now and make some changes after 6 weeks of this.
Any suggestions welcome.
Squats:
60kgx6
60gkx6
70kgx6
73kgx6
73kgx6
73kgx6
SLDL:
90kgx6
90kgx6
GHR:
Bodyweightxfailure
BB Bench:
50kgx8
50kgx8
60kgx8
60kgx6
DB Bench:
35lb DB x 15
Chins:
Bodyweight x failure (7)
Bodyweight x failure (6)
Bodyweight x failure (4)
Chin Grip Pulldown x 10
Chin Grip Pulldown x 10
Hanging Leg Raise x failure - super set - Hanging Knee raise x failure x 3
Decline Cable Crunch x 8,10,12
Pinwheel Curls:
10kg x 15
12.5kg x,10 x 2
60kgx6
60gkx6
70kgx6
73kgx6
73kgx6
73kgx6
SLDL:
90kgx6
90kgx6
GHR:
Bodyweightxfailure
BB Bench:
50kgx8
50kgx8
60kgx8
60kgx6
DB Bench:
35lb DB x 15
Chins:
Bodyweight x failure (7)
Bodyweight x failure (6)
Bodyweight x failure (4)
Chin Grip Pulldown x 10
Chin Grip Pulldown x 10
Hanging Leg Raise x failure - super set - Hanging Knee raise x failure x 3
Decline Cable Crunch x 8,10,12
Pinwheel Curls:
10kg x 15
12.5kg x,10 x 2
Last edited:
How is your rest betwen sets?
Shorter now I workout at the gym, especially on bench cuz I often have to use it in peoples rest between sets but on deads its like 90secs, bb rows are the same, pretty much everythin is 1min-2min depending on how i feel. bit longer on chins and bit less on dips.
Deads where shorter today cuz the crossfit trio where workin out right where i do deads, so I moved to the mirror behind the squat rack and then this guy goes to me "Move that bar" and I was like "Wtf why" and he goes "Just do it I need to work their" and I said "Alright where do you think I can move it to" and he was like " I duno I just need to work their" and I looked up and on the hooks which you hang the punch bag from he had clipped a pulldown bar, and was gonnna do pullups in the middle of the free weight area, instead of taking a 10foot walk to the actually pullup and dip bars. I was like alright then and moved so had to work in this tiny space which was the only bit not taken up by their burpees, pullups, step ups and keg over head presses. I dint wana kick up an arguement cuz they just wouldnt take me seriously, me bein 14 and then like 25. And then, I had left a barbell out, with 95kg on, frmo deads, cuz I was gonna strip some weight and do BB Rows after my dips. While I was dipping I saw then unloading my bar and racking all the weights, they carryed on until they tidyed the whole free weight section. So I had to get all the shit out again to use. Im gonna go earlier next saturday and tell them to move the fuck out the way cuz Im their first, I might even be a total dick and put the pulldown bar up like he did and put a bench in the middle of the floor so I can sit on it inbetween sets. Lol.
Deads where shorter today cuz the crossfit trio where workin out right where i do deads, so I moved to the mirror behind the squat rack and then this guy goes to me "Move that bar" and I was like "Wtf why" and he goes "Just do it I need to work their" and I said "Alright where do you think I can move it to" and he was like " I duno I just need to work their" and I looked up and on the hooks which you hang the punch bag from he had clipped a pulldown bar, and was gonnna do pullups in the middle of the free weight area, instead of taking a 10foot walk to the actually pullup and dip bars. I was like alright then and moved so had to work in this tiny space which was the only bit not taken up by their burpees, pullups, step ups and keg over head presses. I dint wana kick up an arguement cuz they just wouldnt take me seriously, me bein 14 and then like 25. And then, I had left a barbell out, with 95kg on, frmo deads, cuz I was gonna strip some weight and do BB Rows after my dips. While I was dipping I saw then unloading my bar and racking all the weights, they carryed on until they tidyed the whole free weight section. So I had to get all the shit out again to use. Im gonna go earlier next saturday and tell them to move the fuck out the way cuz Im their first, I might even be a total dick and put the pulldown bar up like he did and put a bench in the middle of the floor so I can sit on it inbetween sets. Lol.
So Im dropping the pullovers now. This routine is havin to be a bit switched around, just investigating but keep finding problems. Heres what Im doing now:
Workout A:
Squats 5x6
Leg Curls 3x8
GHR 1xfailure
Flat BB Bench 5x8
Underhand Chinups 5x6-8
Abs.
Workout B:
DB Military 5x8
Deadlift 5x6
Dips 5xfailure
BB Row: 5x8
Abs.
Basically Im doing leg curls instead of any type of hamstring deadlift, this is because my lowerback is super saw the next day and somtimes takes up to 4 days to recover, it also means im doing some sort of deadlift every workout day. So its leg curls and GHR now, I also dropped pullovers and calves. I do calves on rest days.
Im planning to keep it like this until Christmas. Then Ill swap it around, maybe put in wide grip overhand pulldowns instead of chins and incline bench instead of flat, Idk ill have to wait till the time.
Workout A:
Squats 5x6
Leg Curls 3x8
GHR 1xfailure
Flat BB Bench 5x8
Underhand Chinups 5x6-8
Abs.
Workout B:
DB Military 5x8
Deadlift 5x6
Dips 5xfailure
BB Row: 5x8
Abs.
Basically Im doing leg curls instead of any type of hamstring deadlift, this is because my lowerback is super saw the next day and somtimes takes up to 4 days to recover, it also means im doing some sort of deadlift every workout day. So its leg curls and GHR now, I also dropped pullovers and calves. I do calves on rest days.
Im planning to keep it like this until Christmas. Then Ill swap it around, maybe put in wide grip overhand pulldowns instead of chins and incline bench instead of flat, Idk ill have to wait till the time.
Monday:
Squats
60kgx6 (warmup)
60kgx4 (warmup)
73kgx6 (warmup)
75kgx6
78kgx6
80kgx6 <-- PR.
80kgx5 (failure)
Alot of sets of squats, I just kept getting stronger...
Bench:
50kgx8 x 3
DB Bench: (short rests)
35lb DB x 20
35lb DB x 15
Leg Curls x 8 x 3
Underhand Chins 3 x failure
Wide Grip Lat Pulldown 2x10
Cardio - boxing
I was absolutely drained after this workout and didnt recover for 4 days... lol.
Wednesday:
DB Military:
30lb DB x 8
35lb DB x 8
35lb DB x 6 x 2
30lb DB x 10
Deadlift:
90kgx6 x 2
100kgx6
110kgx6 <-- PR.
110kgx4
Dips 4xfailure
BB Row:
40kgx8
50kgx8
45kgx8 x 2 (with lat squeezes at the top)
Squats
60kgx6 (warmup)
60kgx4 (warmup)
73kgx6 (warmup)
75kgx6
78kgx6
80kgx6 <-- PR.
80kgx5 (failure)
Alot of sets of squats, I just kept getting stronger...
Bench:
50kgx8 x 3
DB Bench: (short rests)
35lb DB x 20
35lb DB x 15
Leg Curls x 8 x 3
Underhand Chins 3 x failure
Wide Grip Lat Pulldown 2x10
Cardio - boxing
I was absolutely drained after this workout and didnt recover for 4 days... lol.
Wednesday:
DB Military:
30lb DB x 8
35lb DB x 8
35lb DB x 6 x 2
30lb DB x 10
Deadlift:
90kgx6 x 2
100kgx6
110kgx6 <-- PR.
110kgx4
Dips 4xfailure
BB Row:
40kgx8
50kgx8
45kgx8 x 2 (with lat squeezes at the top)
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