Please Scroll Down to See Forums Below
My Training Journal
- Thread starter ExtraMile
- Start date
Today - quads, calves, abs
this was like a morning workout since it was after my first meal but I was so tired I slept until 12.30pm lol so it was actually late afternoon
15mins cycling
ATG Squats
88 x 5
149 x 9
149 x 9
149 x 9
149 x 9
149 x 9
149 x 9
149 x 9
149 x 9
149 x 9
Standing Calf Raise wow I havnt done calves in 2 weeks
154 x 11
-rest pause-
154 x 7
-rest pause-
154 x 6
Seated Calves
105 x 9
-rest pause-
105 x 6
-rest pause-
105 x 7 don't ask me how lol
Standing Calf Raise
bw + 25lb weighted vest x 30
hard calf stretches
3 sets each for both internal and external rotator cuffs
Bulgarian Split Squats -- didn't feel like leg pressing
bw x 5/5
+ 17lb Db's in each hand x 10/10
+ 27.5lb Db's in each hand x 10/10
+ 33lb Db's in each hand x 10/10
+ 39lb Db's in each hand x 10/10
I have pretty bad balance due to a brain tumour I had removed 6 years ago Im considering doing the split squats more regularly to help correct that, on my left legged set with 39s I actually toppled over twice lol
Roman Chair Situps -- first time, loved them!
4 sets of 15 no extra weight but holy asshole what a burn
situps were inbetween split squats and barely any rest soon as I finished the situps I went and got the db's and went into the next set, could hardly breath during the 39s
35mins cycling
managed to get a pretty cool roman chair situp rig using a flat bench, squat rack and bar, basically put the bar on the safeties and hooked my legs underneath it and sat my ass on the bench which was layed out horizontally. Awesome exercise I hope I will be able to do them in my new gym (tomorrow is my last workout in my current gym
)
Awesome Workout!
this was like a morning workout since it was after my first meal but I was so tired I slept until 12.30pm lol so it was actually late afternoon
15mins cycling
ATG Squats
88 x 5
149 x 9
149 x 9
149 x 9
149 x 9
149 x 9
149 x 9
149 x 9
149 x 9
149 x 9
Standing Calf Raise wow I havnt done calves in 2 weeks
154 x 11
-rest pause-
154 x 7
-rest pause-
154 x 6
Seated Calves
105 x 9
-rest pause-
105 x 6
-rest pause-
105 x 7 don't ask me how lol
Standing Calf Raise
bw + 25lb weighted vest x 30
hard calf stretches
3 sets each for both internal and external rotator cuffs
Bulgarian Split Squats -- didn't feel like leg pressing
bw x 5/5
+ 17lb Db's in each hand x 10/10
+ 27.5lb Db's in each hand x 10/10
+ 33lb Db's in each hand x 10/10
+ 39lb Db's in each hand x 10/10
I have pretty bad balance due to a brain tumour I had removed 6 years ago Im considering doing the split squats more regularly to help correct that, on my left legged set with 39s I actually toppled over twice lol
Roman Chair Situps -- first time, loved them!
4 sets of 15 no extra weight but holy asshole what a burn
situps were inbetween split squats and barely any rest soon as I finished the situps I went and got the db's and went into the next set, could hardly breath during the 39s
35mins cycling
managed to get a pretty cool roman chair situp rig using a flat bench, squat rack and bar, basically put the bar on the safeties and hooked my legs underneath it and sat my ass on the bench which was layed out horizontally. Awesome exercise I hope I will be able to do them in my new gym (tomorrow is my last workout in my current gym
)Awesome Workout!
My form was good I think lol, I dont see how you can go wrong really, I went deep until my knee was just about to touch the floor and did the reps slow and controlled. If I didnt loose my balance I think I could hit the 39's for 15+ reps. Man if you guys really want Ill video my form lol.
Yeah these squats are fun! And both times now Iv finished and wished I went a bit heavier! Im thinking Ill use either 165 or 171 for 8x8 next workout. But Im going on holiday again on Wednesday until the following Monday so it will be a while until I get round to hitting quads again.
Gonna hit back, grip and cardio tomorrow.
Bulgarians rock!!!! Keep doing them. I struggled with 30 pounds when I started a few weeks (month or so) back. I hit the 75's for 8 with each leg last week. I'm gonna go for the 80's tomorrow after squats.
Single leg DB SLDLs are a fucking winnar too. Try them after DLs on your next hammy day. I superset them with walking lunges as per timtim's advice and I'm up to the 70's for 8 reps each leg for the SLDLs plus the Lunge. That combo murders my hams.
Single leg DB SLDLs are a fucking winnar too. Try them after DLs on your next hammy day. I superset them with walking lunges as per timtim's advice and I'm up to the 70's for 8 reps each leg for the SLDLs plus the Lunge. That combo murders my hams.
Hey bro
My balance is the main thing that limits me.
Thanks Ill have to try that superset some time!
My balance was all fuxked up too. Even with bodyweight. You have to really focus on your working leg. It's definitely mind/muscle thing.
I actually do these barefoot and it helps my back foot keep in better contact with the bench. It seems to really help with the balance.
Plus balancing makes all those little under used muscles fire.
To be honest,,,, after squats then the BSS my quads are smoked. I haven't done a leg press since starting these. My goal is the 100's for eight reps per leg. Same with the walking lunges.
I actually do these barefoot and it helps my back foot keep in better contact with the bench. It seems to really help with the balance.
Plus balancing makes all those little under used muscles fire.
To be honest,,,, after squats then the BSS my quads are smoked. I haven't done a leg press since starting these. My goal is the 100's for eight reps per leg. Same with the walking lunges.
100s would be sick. I'm not sure how my strength will go on the BSS (or anything else for that matter) on this cutting diet, the carb cycling has helped my strength a little but my upper body pressing def seems to have suffered more than anything.
At least I'm getting better at chins though lol.
How long were you cutting for before your injury? How much weight did you loose?
