My Training Journal

[ExtraMile]

no but I will have to when this one closes and I find a new one

 

[ExtraMile]

Today - quads, calves, abs, forearms

evening workout

ATG Squats - easing back into heavier weight
88 x 5
110 x 5
132 x 5
154 x 5
187 x 5
198 x 2
132 x 10 constant tension
110 x 15

Deep Leg Press
210 x 10
285 x 15 PR
285 x 15
275 x 16
275 x 15

Leg Press Calf Raise (inbetween the sets of leg presses)
175lbs x 30
170lbs x 30
160lbs x 30

Walking Lunges w/ 25lb Weighted Vest
3 sets of 60 reps (30 per leg) and went straight into 30 full atg squats after the last rep of the last set

Weighted Decline Situps (highest decline)
bw x 10
bw + 11lb DB x 5
bw + 22lb plate on forehead x 15 PR
bw + 27.5lb DB on forehead x 8

Seated BB Wrist Curl
bar x 10
44 x 8
66 x 8
88 x 6 PR

Seated BB Reverse Wrist Curl
bar x 10
bar x 9
bar x 8
bar x 6

5 mins fast walking incline treadmill felt like half an hour lol
5 mins fast walking outside

felt good to hit some PR's, was an evening workout so I had eaten more high carb meals which helped I think, was nice to PR the weighted situps since I havnt in so long and I found holding the plate/dumbell on my forehead instead of back of my neck stopped my lower back from hurting...

bump for the pr's which havnt happened in a while due to cutting carbs and my new 5mil karma

 

[ExtraMile]

Today - Chest Tri's

15mins cycling

Benchpress
bar x 10
105 x 8
132 x 5
176 x 3
198 x 6
176 x 8
154 x 11

Incline DB
55's x 10
55's x 7
44's x 12
44's x 11

Flat Flyes
33's x 12
33's x 10
27.5's x 12
27.5's x 10
27.5's x 12

Pushdowns - supersetted with the flyes
105 x 20
105 x 20
105 x 20
105 x 20 PR

Reverse Grip Pushdowns
65 x 20 PR

15mins cycling

 

[lweaver]

Curious...with your bench routine, are the first 4 sets warmups, or are you working on power then building up to working sets with heavier weights?

 

[ExtraMile]

Curious...with your bench routine, are the first 4 sets warmups, or are you working on power then building up to working sets with heavier weights?

I have been lifting for strength for the past 2 years or so. What I did then was start with the bar and add weight each set keeping the reps low like 3-8 and doing easy sets and ramp up each set until I got close to my heavy weight, then I would do 1 or 2 reps with like 90% of the weight I was aiming to hit for that workout, then do the heavy weight set and after that call it a day. For a while I added a back off set after the heaviest set and for a while I did 5 sets of 10 reps with 50% of my estimated 1rm for speed and power work after my heaviest set so a bench press session may go

Benchpress:
bar x 8
88 x 5
116 x 5
138 x 5
176 x 3
204 x 1
225 x 5
-back off set or 5x10 or whatever or just finish with the 225 set

but lately Iv been lifting more like a bodybuilder giving my joints a rest and trying to loose some bodyweight, so I have been alternating between a heavier chest workout which is like 7-10 reps and a lighter chest workout which is like 10-15 reps per set and doing 3-5 sets of flat bench, incline DB and flat flyes.

I have been doing this alternating rep range thing for every bodypart since I started cutting weight but not using the reps for each bodypart. Quads for example is 9 and 15 for the reps. Back is 12 and 20.

 

[the.gladiator1987]

Jus to let u know em u don't wanna do explosive lifting after u r fatigues, it defeats the purpose. U wanna do it like a plyometric, few set, few reps and when ur not tired

 

[ExtraMile]

the actual purpose of the 5x10 isnt meant to be for explosive strength, if i wanted that I would do 6x3 with 50%, the 5x10 is actually to practice form and to work up in weight as your max increases for hypertrophy purposes, but I made my reps as explosive as possible and it seemed to help my benchpress.

Its from the 5/3/1 manual, he says use 50% at first and bump it up after you get used to it, I kept the weight the same pretty much the whole time and just made the reps fast and explosive and practiced form, also practiced getting a good arch and keeping tight on the bench. Seemed to work pretty well but I didnt use it for that long so I cant really be sure...

 

[the.gladiator1987]

Oh gotcha. Hows the cutting going bro?

 

[ExtraMile]

going good, got down from 209 to 200.5 in like 4 weeks, then been on holiday for the last 4 days and going back out on holiday tomorrow for another week so Im not sure what my weight will be like after, Ill try and eat the best I can though.

packing today and sorting stuff out but if I have time Ill hit the gym in the evening...

 

[ExtraMile]

Today -

was meant to be deads, hams, calves but got a bit clusterfucked.

First off I think I have a broken toe so couldnt do calf raises. Second I tryed some moderate-heavy deadlifts for the frist time in around 4 months or so due to my injury (they felt good btw) and thirdly I have a deep, painful cut in my finger on one hand from a rock while on holiday so gripping was an issue

anyway it was an evening workout and considering my diet has been pretty bad over the last 4 days I was quite pleased with how it went

15 mins cycling

Deadlifts - all double overhand
132 x 5
198 x 5
242 x 5
275 x 5

Lying Leg Curl
65lbs x 5
100lbs x 9 -rest pause- 100lbs x 4 -rest pause- 100lbs x 2
70lbs x 15

this was the first time I've ever felt a bit of a hamstring pump

DB RDL
66's x 20
77's x 15

Chin Ups because I felt like it...
2 sets of 5 wide overhand
1 set of 5 close neutral

Decline Weighted Situps
bw x 5
bw + 11lb plate x 5
bw + 27.5lb DB x 10 PR
bw + 27.5lb DB x 10

Couple of sets of plate pinches

5mins HIIT
15mins cycling

good workout, found deadlifts to be boring!