My Training Journal

[ExtraMile]

Been on holiday for the past week, got to workout once because long story short I rang up the sales management for the leasure centre that was near by and said I was staying on a long term holiday and was going to be in thecarea for a long time and wanted a day to try out the gym before I signed up for a long contract lol. So I got this workout for free and it was pretty fun. Didn't really have much spare time anyway so it's not like I missed alot of workouts.

Wasnt expecting much because even though my diet wasn't as good as usual it wasn't like I was bulking again.

Loved the rear delt work which I did sitting backwards on a seated flye machine, my regular gym doesn't have that machine. My regular gym doesn't have an EZ Bar attachment for cables either so I tryed it out for tri and bi work but swapped to the straight bar after the first dropset because I didn't like it.

This was the workout anyway, I did chest and arms with some shoulders in there too and my traps were also sore the next day...

Benchpress - wow my strength is really sucking on all my pressing movements
Bar x 8
88 x 5
110 x 5
143 x 15
138 x 11
154 x 6

Incline DB
53s x 10
53s x 8
44s x 9
40s x 10

Flat Flye
26.5lb DBs x 12, 10, 11, 10

Rear Delt Machine
Strip set from 6 plates down to 2 plates, started at 8 reps finished at 30
Then 3 straight sets of 12,10,10

Pushdown
strip set with EZ bar
3 sets 6,9,12 with straight bar

Db Curl
26.5's x 8
Rest Pause Set:
35's x9, 4, 3

Ez Bar Cable Curl
Strip Set cheat reps
3 straight sets 10 reps short rest

Smith MachinevCalf Raise
55lb each side x 15, 8, 7 <- rest pauses
33lb each side x 15

 

[JDid23]

dude, were you only able to manage 154x6 for bench? I'd imagine you were taking it light since even 2-3 weeks off shouldn't leave that much of a drop in your bench. are you still on vacation? where'd you go and how is/was your trip?

 

[ExtraMile]

dude, were you only able to manage 154x6 for bench? I'd imagine you were taking it light since even 2-3 weeks off shouldn't leave that much of a drop in your bench. are you still on vacation? where'd you go and how is/was your trip?

forgot to mension, the benches were thinner than usual and stability when benching was a bit harder, and yeah I was tires from the other two sets and diet wasn't as good as I said.

Lol I can't believe when I was bulking I managed 25 reps with 1 plate a side after a 1rm 242 bench and 198 for 5 reps on CGBP, strength loss sucks.

 

[ExtraMile]

Today - Quads. Morning Workout

15mins cycling

ATG Squats
88 x 5
132 x 10
132 x 10
132 x 10
132 x 10
132 x 10
132 x 10
132 x 10
132 x 10
132 x 10
132 x 10

Deep Leg Press
290 x 15 PR
290 x 10
275 x 15
260 x 15
260 x 15
260 x 15
260 x 15
= 100 total reps

15mins cycling

quads = dead

Just to say, I do my squats shoulder width stance feet pointing slightly out, and I do my leg presses narrow stance just over a fist's width between heals and with feet pointing forward

 

[Tblock1]

nice work man! I still hate working out at other gyms, it's fun sometimes but they are always so crowded compared to my gym.

 

[JDid23]

lol sick squatting bro. How much rest did you take between sets?

 

[ExtraMile]

lol sick squatting bro. How much rest did you take between sets?

between 60 secs and 2 mins. At first it was like 90 seconds then when I got around set 6 and 7 I just seemed to be ready to go after like a minute then for the last 2 sets or so I rested longer. Next quad workout is 9x9 pretty sure Ill use 143.

Today - Back Workout - Morning

Wide Grip Chins
10 awesome!
6
4

Seated Cable Row
11 plates x 22
11 plates x 20
12 plates x 12
11 plates x 18 -dropset- 9 plates x 15 -dropset- 7 plates x 30

DB Front Raise (strict)
27.5lb DB's x 8
22lb DB's x 15

DB Pullover
55lb DB x 21 PR
55lb DB x 21

did a set of BB Rows at the end nothing special didnt really feel it

very happy with the chins, good workout

 

[Tblock1]

wow great work man on chinups! Was that overhand grip?

BTW, what is your weight at now?

 

[JDid23]

good job on wide grips. Did you cheat on any of them with your legs?

 

[lweaver]

German volume training...very nice!