My Training Journal

[ExtraMile]

Allright Im nearly at the end of my two week break. Staying away from the gym is killing me!
Im back at the gym on the 3rd January to start my routine, Iv made a couple of changed, adding in 2sets of pullovers on chest day and moving the bent over lateral raises to shoulder day.

Heres what it looks like now:

Split:
Monday - Chest
Tuesday - Back
Friday - Shoulders
Saturday - Legs

Monday:
-few sets of warmup benching and stretching-
Flat BB Bench Press 2x5
Incline DB Bench Press 2x8
Close Grip Flat BB Bench Press 2x8
Rope Pressdown 2x8 (I have bad elbow problems doing most types of overhead extensions)
Pullover 2x10-12
-ABS-

Tuesday-
-few warm up sets of back extensions and light weight deads-
Standard Deadlift (from floor) 2x5-6
Romanian Deadlift 2x8 (using a weight I would fail at around 10 reps)
Pendlay Row 2x8
Weighted Chins 2x8 (change grip every month)

Friday-
-warm up military with light db's-
Behind The Neck Standing Military 2x6
Front Raises 2x8
Lateral Raises 2x8
Dips 2x8
Bent Over Lateral Raises 2x8
Overhead DB Extension (using one DB, this is the only extension that doesnt hurt my elbows)
-ABS-

Saturday
-warmup squats-
Wide Stance Squat 2x5-6
Front Squat 2x8 (plates behind heals to I can go ATG)
Leg Curl 2x8
Preacher Curl 3x8
Behind Back Wrist Curl 2x10-15


Iv been to the gym once during this break, not for a proper workout just for fun doing the exercises I enjoy, heres what I did:

(I couldnt squat, I hurt my thigh when stretching, I have been doing alot of stretching while on this 2 week brake)

Bench Press 4x8
One Arm DB Rows 1x run the rack
Dips 3xfailure
Close, Neutral Grip Pullups 2x6
Wide Grip Pulldowns 2x8
Preacher Curl 3x8
-superset-
Rope Pushdown 3x10
Steated Calf Raises 4x15

Cant wait for the 3rd

 

[the_alcatraz]

no biceps, triceps or traps eh?

 

[ExtraMile]

Well on the new routine Iv got:
Traps - deadlifts.
Biceps - rows, chins, preacher curls
Triceps - dips, pressdowns, overhead extensions

But before no, no direct biceps or triceps work and nothing other than deadlifts for traps. As you can see in my avatar though my traps are gettin on nicely, since september when I started this journal iv made these improvements:

-Gained 20lbs, but lost 5 in the last few weeks, probably do to getting taller, eating less cals and taking high doseages of green tea.. I dont look less muscular though so its all good...
-Added half an inch to biceps
-Added an inch to forearms
-Added half an inch to calves
-No growth in thighs but look more defined...
-Added 3 and a third inches to my lat spread/ chest thickness measurement. (the tapemeasure goes across the front of my body and around the back to make a circle)

PM's have gone:
Before -
Squat 51kgx5 (51kg = 112lbs)
Bench Press 36kgx5 (36kg = 79lbs)
Deadlift 70kgx5 (70kg = 154lbs)

After
Squat 83kgx6 (83kg = 182lbs)
Bench Press 60kgx8 (60kg = 132lbs) <-- always been a weak lift
Deadlift 110kgx6 (110kg = 242lbs)



Oh and i forgot to mension, calves will be done on most days.

My ABS routine is like this:
Hanging Leg Raise 3xfailure
-superset-
Hanging Knee Raise 3xfailure

Decline Cable Crunch 3x12

Oblique crunch on GHR board 3x15

 

[ironwings]

Congrats! You are making great progress!

 

[ExtraMile]

Lol thankyou. Cant wait till I start again 2nd january, just need to get diet back on check and ill be good to go

 

[ExtraMile]

Right, started the new program, Started it today which is a saturday.

Today was legs.
Warmup Squats - 70kgx5, 80kgx3
83kgx6
85kgx5 (failure + static hold)

Machine Preacher Curl 3x8

Behind Back Wrist Curl
20kgx15
30kgx15
30kgx15

Front Squats. ATG. Plates behind heals.
50kgx4 - would have been too heavy, failure would have probably been around 8-9
40kgx8 - failure would have been around 10-12 reps.
40kgx8 - same as above
-Im not meant to go heavy on these so Im keeping it sub failure.

No leg curls, I think I might have pulled my right hamstring on the squats..

My forearms were pumped up like a bitch thoughhhh

 

[Jocques Straap]

Keep up the good work buddy! Impressive work for someone of any age, especially someone as young as you. You seem to have a good head on your shoulders too! Keep it up!

 

[ExtraMile]

Thankyou, it helps when people say things like that because I find it hard to evaluate my progress and lifts, their is nobody my age into lifting that I can compare to and so I dont really know if Im doing well Im one of the only people who deadlifts and who squats in my gym aswell so especially those lifts are hard to compare... Alot of people bench but bench is my weakest lift so thats kinda hard too...

Thanks anyway though

 

[LucSulla]

Looks good man. I always take a little pride in being one of the only ones deadlifting at my gym.

 

[ExtraMile]

Lol. yep. Being one of the only squatters is pretty scary though

Holy shit my hams, quads and glutes hurt so much today, I cant ever remember being like this after a leg workout