My Training Journal

[SouthernLord]

I lost about twenty pounds and had another ten to go before I was shredded. I projected to be 180 at single digits. Shit just didn't go as planned lol

I intend to start dieting again in December. This time I'll use super supplements though so things should be a little different

 

[ExtraMile]

I lost about twenty pounds and had another ten to go before I was shredded. I projected to be 180 at single digits. Shit just didn't go as planned lol

I intend to start dieting again in December. This time I'll use super supplements though so things should be a little different

cool, Im down 13lbs so far. lol at you being 180 somehow that just doesnt fit with you

are supersupps pharmaceuticals like ECA?

Anyway today was a morning workout, back and shoulders

holy moses it turned out to be a long workout lol

Wide Grip Chins
12 PR never done this many before in my life
7
5
kind of gassed myself a bit on the first set because I shot through the first 8 super quick

Seated DB Press
33's x 8
50's x 9
55's x 5
39's x 12

Seated Cable Row used a slightly looser form than usual
stack + 33lb plate x 12
stack + 55lb plate x 7 this was sick lol
stack + 44lb plate x 8 with 2 more dropsets

Lateral Raises
1 set with 27.5lb DB's and dropsets going all the way down the rack until I was using 5lbers

DB Pullover
61lb DB x 15 PR
66lb DB x 12 PR
66lb DB x 10

-supersetted with-

1 Arm DB Row
61lb DB x 15 reps on each side for all 3 sets not really very heavy

Seated Facepulls gonna stop doing these now
70lbs x 15
60lbs x 15
50lbs x 15 with another 15 tacked on the end using body english

Power Shrugs out of the Rack
132 x 5
220 x 5
308 x 5 straps added from here
330 x 5
352 x 5

Static Grip Holds
352 x 17 seconds mixed grip PR
308 x 10 seconds double overhand
220 x 20 seconds double overhand
176 x 5 seconds double overhand w/ fat gripz
176 x 27 seconds double overhand
132 x 15 seconds double overhand w/ fat gripz
132 x 35 seconds double overhand
88 x 25 seconds double overhand w/ fat gripz

15mins cycling - 2 hour session couldnt be fucked with extra cardio

now I have another vacation so Im taking a week off the gym

its 2 hours after I finished in the gym and my traps are still pumped and huge

 

[JDid23]

that's a sick workout bro. Btw, why did you do any static holds with a mixed grip? Your grip probably > mine.. i gotta get to work on that shit. Did the rows feel ok on your back??

 

[SouthernLord]

Nice workout!

Supersupps as in aas.

5'10" at 180 and single digit bodyfat is pretty jacked for a natty lifter. I could really care less about being massively huge. I just wanna look good and lift heavy shit.

The new goal is 200 at single digits with a 2x bw squat and 2.5x bw pull for reps

 

[ExtraMile]

that's a sick workout bro. Btw, why did you do any static holds with a mixed grip? Your grip probably > mine.. i gotta get to work on that shit. Did the rows feel ok on your back??

I didnt realise it had gotten so long lol. In future my back+shoulder workouts are just going to be 5 or 6 exercises. I decided to just kill it today cause I knew I was going on holiday.

Why not do mixed grip holds Im going to be pulling like that...

Rows felt ok but they were hardly heavy, 61s is nothing I got injured doing 88s for 25 reps per side...

Nice workout!

Supersupps as in aas.

5'10" at 180 and single digit bodyfat is pretty jacked for a natty lifter. I could really care less about being massively huge. I just wanna look good and lift heavy shit.

The new goal is 200 at single digits with a 2x bw squat and 2.5x bw pull for reps

I thought you werent natty? I thought you had done some oral cycles in the past?

2.5xbw pulls are sick


when I get back from on holiday Im going to have to start looking around for a new gym. Im going to be taking the bus to town and walking from there to wherever the gym is. Lol I can just see myself staggering through town soaked in sweat and chalk after a good leg workout and getting strange looks from people haha

 

[Tblock1]

2.5bw pulls are alright. 3xbw is the club!!!!!!! Nice workout em!

 

[SouthernLord]

2.5bw pulls are alright. 3xbw is the club!!!!!!! Nice workout em!

I'm talking sets of 5-6 reps

 

[Tblock1]

I'm talking sets of 5-6 reps

so was I Lol jk yeah 5 rep sets at 2.5x bw would be good stuff. My current lifting goals are 315 bench and 500 deadlift at 200 or less lbs bw.

 

[ExtraMile]

I wanna bench 500 raw

 

[Tblock1]

I wanna bench 500 raw

hold up there tiger get to a 308 bench first lol!