My Training Journal

[ExtraMile]

Yeah but there is no way em could know if one single exercise added to his routine caused a little growth on his bracs, that is the most ridiculous bullshit I have ever heard. But seriously man I mean no offense I just think it is hard to say that about one exercise.

well for saying they were the only thing i was doing for forearms and i had never done them before and other than them i actually reduced the amount of work on my forearms because i couldnt do any rows what would you attribute the gains to?

maybe they grew from me decreasing the work load that would be a fair point but i had been making progress on the other lifts before which would have been hard if i was overtraining...

 

[ExtraMile]

Woke up today with the worse quad doms I can ever remember having

Today - Assistance upper body, lots of extra "fluff" cause I felt like it...

got to the gym with a headache and hadnt really eaten much all day

BTN Smith Machine Press strict reps slow negatives
44 x 10
66 x 8
88 x 15 PR
110 x 7 PR
121 x 4 PR
94 x 10

Curl Grip Chins
8
6
5
5
4
= 28 PR

Wide Neutral Pulldown (strict)
12 plates x 11
-dropset-
10 plates x 7

Close Neutral Pulldown (strict)
10 plates x 13 I think

Tryed the seated chest supported row machine but didnt like it...

Machine Shrugs
dont really remember how many plates each set was but I did
1x20
1x15
1x12
1x9 -dropset- 1x13

with the pulldowns and shrugs... never done it before so I could call all of the sets PR's...

Seated Calf Raise
110 x 12
120 x 8 PR
130 x 6 PR
90 x 20

Standing Rear Delt Cable Flye bored of this not doing it again
2 plates each side x 20 PR
3 plates each side x 8 PR

EZ Bar Skullcrushers
69 x 15 PR
69 x 14
69 x 14

Highest Decline Situps
bw x 25
bw x 15 made my headache worse so called it a day

20 mins cycling

not the best workout and like I said lots of little things just because I felt like it. I think from now on the assistance upper body day will be BTN Presses, Chins, Dips, Shrugs.

 

[Tblock1]

Woke up today with the worse quad doms I can ever remember having

Today - Assistance upper body, lots of extra "fluff" cause I felt like it...

got to the gym with a headache and hadnt really eaten much all day

BTN Smith Machine Press strict reps slow negatives
44 x 10
66 x 8
88 x 15 PR
110 x 7 PR
121 x 4 PR
94 x 10

Curl Grip Chins
8
6
5
5
4
= 28 PR

Wide Neutral Pulldown (strict)
12 plates x 11
-dropset-
10 plates x 7

Close Neutral Pulldown (strict)
10 plates x 13 I think

Tryed the seated chest supported row machine but didnt like it...

Machine Shrugs
dont really remember how many plates each set was but I did
1x20
1x15
1x12
1x9 -dropset- 1x13

with the pulldowns and shrugs... never done it before so I could call all of the sets PR's...

Seated Calf Raise
110 x 12
120 x 8 PR
130 x 6 PR
90 x 20

Standing Rear Delt Cable Flye bored of this not doing it again
2 plates each side x 20 PR
3 plates each side x 8 PR

EZ Bar Skullcrushers
69 x 15 PR
69 x 14
69 x 14

Highest Decline Situps
bw x 25
bw x 15 made my headache worse so called it a day

20 mins cycling

not the best workout and like I said lots of little things just because I felt like it. I think from now on the assistance upper body day will be BTN Presses, Chins, Dips, Shrugs.

Looks like a bodybuilder workout to me man! How's the back feeling?

 

[JDid23]

nice chins!

 

[ExtraMile]

back is ok a tiny bit better, active recovery makes it feel much better the day after.

jdid I cant wait to hit 12 reps on chins! oh yeah Im weighing around 205 when I wakeup now, and 210 towards the end of the day. Managed to get up to 213 yesterday but after I took a dump and took my clothes off and re-weighed myself I was down to 210 lol

 

[ExtraMile]

got some awesome DOMS today in upper abs, shoulders, lats and triceps and also a little in my calves. Oh yeah and my quads are still sore as fuck

Cant wait to bench next week!

 

[SaiBoT]

Lol what's that team strongbow thing on your profile?

 

[ExtraMile]

Lol what's that team strongbow thing on your profile?

haha its something from C&C

 

[SaiBoT]

haha its something from C&C

yeah i know who strongbow is... the one with the fake pics...

 

[miked8c]

Damn kid, you wake up at 205, thats 15 lbs. more than me.