My Training Journal

[ExtraMile]

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

lol yeah he is a good bro though!

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

Im a bit chubby though lol

 

[miked8c]

How many pull ups can you do? I read 8 but idk if you were saving some for the next set.

 

[SaiBoT]

lol yeah he is a good bro though!

sure

 

[ExtraMile]

How many pull ups can you do? I read 8 but idk if you were saving some for the next set.

Those curl grip chins I could have hit 9 that day but they were strict reps

as u get heavier chins get very hard...

 

[miked8c]

Those curl grip chins I could have hit 9 that day but they were strict reps

as u get heavier chins get very hard...

Trust me man I know haha. I was going to say that you want to be able to do at least 8-10 chins at whatever weight your at. In my mind this shows me that my body is able to support the weight that it is holding. This may be because pull ups are crucial as it is important to be able to lift yourself off the ground fairly easily at whatever weight you are at, if your body is unable to do this than plain and simple your out of shape. Not saying you are obviously, 9 pull ups at 210 is damn good.

 

[ExtraMile]

I hit 6 sets of 4 wide grip pullups with slow controlled negatives when I was around 202-205

 

[ExtraMile]

Today - Deadlift Day (AR) - morning workout

15 mins cycling

Deads
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
248 x 1 (sumo)
248 x 1 (sumo)
248 x 1

Lying Leg Curls
100 x 8 PR
110 x 4 PR
80 x 10

Standing Calf Raise
121 x 16
-rest pause-
121 x 10
-rest pause-
121 x 10 PR

154 x 8 PR

DB Pullovers*
2 sets of 10 with 55lb DB - easy

*AR for lats which are still sore

Static Holds With Gripper
3 sets of 15 secs on each hand with HG-150 PR

Seated BB Wrist Curl
3 sets of 10 short rest between sets 55lbs

Bodyweight Hypers
3 sets of 12

15 mins cycling
5 mins walking (puncture)

Good workout, I love grip training

 

[JDid23]

nice. how is the injury feeling? u going to start pullovers again?

 

[ExtraMile]

probably not yet bro but might do them again in the future they are fun

back is getting better but very slowly, AR seems to be helping...

I have a maths GCSE in about 1 hour, havnt been able to eat because or the nerves which is pissing me off but diet has been decent lately other than today

 

[ExtraMile]

Today - Bench day

slept only 4 hours last night, had an exam this afternoon and didnt eat all day until 1 hour pre workout apart from some blueberries which I managed in the morning. Wasnt expecting much today

Benchpress - very quick to get a pump
bar x 8 bit pumped already...
88 x 6
110 x 5
132 x 5
176 x 2
220 x 1 paused PR
231 x 0 touched the bar too high and it rolled back even further before I got chance to press it off my chest
231 x 1 PR (paused)
pause may have been slightly too short but rep wasnt too hard at all and the guys I was benching with said it shot up...
176 x 9 (close grip) PR
121 x 10
121 x 10
121 x 10
121 x 10
121 x 10

Seated Facepulls (no chest support this time)
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12 PR damn these were feeling light
90lbs x 10 a little body english PR

45 Degree Hypers
2 sets of 20 with bodyweight

awesome!