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My Training Journal
- Thread starter ExtraMile
- Start date
Good job bro...I work out reps on the 250
i know i know bro but one thing at a time right? First I gotta get onto the 200 before I even think of the 250 lol. Maybe this time next year I will be getting close to needing the 250... hopefully Ill get better at them when Im done cutting too
Tblock1
New member
i know i know bro but one thing at a time right? First I gotta get onto the 200 before I even think of the 250 lol. Maybe this time next year I will be getting close to needing the 250... hopefully Ill get better at them when Im done cutting too
yeah I don't use my grippers enough I still can't quite get the 250 for 1 rep yet. I can do the 150 for over 50 reps though
yeah but alcatraz has sick grip and forearms lol
Tblock1
New member
yeah I'm gonna start working on the grippers cause 250x50 reps would be good. I should have bought the 200 though 150 to 250 is too big a jump
Today - shoulders
super quick workout took 45 mins without counting cardio
In a hurry gotta type this quick from iPod
Seated DB Press
27.5's x 8
39's x 5
50's x 5 Fat Gripz
55's x 5
44's x 7
27.5's x 12 slow negatives
DB Laterals
22lbers x 6
20lbers x 7
Seated Laterals (super strict + static hold at the top of each rep)
13lbers x 11
13lbers x 10
Standing Cable Rear Delts
22lb per side x 20, 18, 13
Upright Row
99lbs x 7
77lbs x 12
little body English...
10mins cardio
now Im off to a house party
I'm outta here!
super quick workout took 45 mins without counting cardio
In a hurry gotta type this quick from iPod
Seated DB Press
27.5's x 8
39's x 5
50's x 5 Fat Gripz
55's x 5
44's x 7
27.5's x 12 slow negatives
DB Laterals
22lbers x 6
20lbers x 7
Seated Laterals (super strict + static hold at the top of each rep)
13lbers x 11
13lbers x 10
Standing Cable Rear Delts
22lb per side x 20, 18, 13
Upright Row
99lbs x 7
77lbs x 12
little body English...
10mins cardio
now Im off to a house party
I'm outta here!
my gym has finally re-opened on the other side of town and I think I have it sorted how Im going to be able to go there just like before. Pretty sure I have buses and lifts and stuff sorted.
I AM SO HAPPY!!!!!
not worked out in forever, lifted twice over the last 3 weeks btu diet has been great today and carbed up a bit since its a workout day
Chest, Tri's. Dissapointing workout in weight, almost embarrassed to post some of this lol but felt great to get back in the gym!
Benchpress
bar x 8
99 x 8
110 x 8
132 x 3 x 3 (dynamic)
171 x 3
187 x 7
171 x 10
110 x 25
Incline DB embarrassing, jumped onto the 50's expecting 12 or 13 reps lol my tri's were fucked from the high rep bench set though
50's x 6
44's x 10
44's x 10
44's x 10
Flat Flyes
27.5's x 17 PR
33's x 9 PR
39's x 5
Standing Calf Raise not hit calves since 3rd of August I think lol
132 x 17 PR
-rest pause-
132 x 10
-rest pause-
132 x 8
-rest pause-
132 x 5
Seated Calves
100 x 10
-rest pause-
100 x 6
-rest pause-
100 x 5
Reverse Grip Bench
once when I was bulking after a heavy bench session I decided to give this a go and banged out 110x20 reps just for fun lol so this really sucked.
bar x 15
88 x 8 decided to turn it into a RP
-rest pause-
88 x 7
-rest pause-
88 x 6
Rope Pushdowns this was one long extended set with no rest except to adjust the weight stack.
(static contraction for 1 second on each rep)
40 x 20
60 x 16
40 x 20
2 sets 15 for external rotator cuffs
2 sets 15 for internal rotator cuffs
foam roller
the benchpress fuckin killed my tri's. Incline DB's the reps were all easy then all of a sudden my tri's bummed out and I couldnt lock shit out and could hardly even keep stable lol. Reverse Grip Bench felt a bit awkward and by then my tri's were so blown I could hardly unrack the weight, very hard time getting it out of the rack and at one point nearly dropped it on myself lol, pretty embarrassing not even repping 90lbs lol but whatever.
Fun times so glad to be in the gym I got in there thinking it wouldnt be the same as before and it would be shit but everything was just like before in a new location, bit more space and no orange walls lol. I got in there smiling like a retard I was so happy to be there lol.
Deadlifting next workout!!!
I AM SO HAPPY!!!!!
not worked out in forever, lifted twice over the last 3 weeks btu diet has been great today and carbed up a bit since its a workout day
Chest, Tri's. Dissapointing workout in weight, almost embarrassed to post some of this lol but felt great to get back in the gym!
Benchpress
bar x 8
99 x 8
110 x 8
132 x 3 x 3 (dynamic)
171 x 3
187 x 7
171 x 10
110 x 25
Incline DB embarrassing, jumped onto the 50's expecting 12 or 13 reps lol my tri's were fucked from the high rep bench set though
50's x 6
44's x 10
44's x 10
44's x 10
Flat Flyes
27.5's x 17 PR
33's x 9 PR
39's x 5
Standing Calf Raise not hit calves since 3rd of August I think lol
132 x 17 PR
-rest pause-
132 x 10
-rest pause-
132 x 8
-rest pause-
132 x 5
Seated Calves
100 x 10
-rest pause-
100 x 6
-rest pause-
100 x 5
Reverse Grip Bench
once when I was bulking after a heavy bench session I decided to give this a go and banged out 110x20 reps just for fun lol so this really sucked.
bar x 15
88 x 8 decided to turn it into a RP
-rest pause-
88 x 7
-rest pause-
88 x 6
Rope Pushdowns this was one long extended set with no rest except to adjust the weight stack.
(static contraction for 1 second on each rep)
40 x 20
60 x 16
40 x 20
2 sets 15 for external rotator cuffs
2 sets 15 for internal rotator cuffs
foam roller
the benchpress fuckin killed my tri's. Incline DB's the reps were all easy then all of a sudden my tri's bummed out and I couldnt lock shit out and could hardly even keep stable lol. Reverse Grip Bench felt a bit awkward and by then my tri's were so blown I could hardly unrack the weight, very hard time getting it out of the rack and at one point nearly dropped it on myself lol, pretty embarrassing not even repping 90lbs lol but whatever.
Fun times so glad to be in the gym I got in there thinking it wouldnt be the same as before and it would be shit but everything was just like before in a new location, bit more space and no orange walls lol. I got in there smiling like a retard I was so happy to be there lol.
Deadlifting next workout!!!
Tblock1
New member
Glad to see you back in action man! Lmao so you could only do 7 reps at 187?
What a weak performance! Jdick would school your ass! Jk man haha!Glad to see you back in action man! Lmao so you could only do 7 reps at 187?
yeah lol my PR while cutting is 187x8 so to be honest Im not really loosing any strength which is cool. I had an initial drop due to reduced carbs and obviously because I am shrinking on size lol but at least my strength levels seem to have levelled out. Im hoping to gain back a little thickness on my back that I lost since I havnt deadlifted in so long, hopefully with muscle memory even while cutting I can make some small improvements. My back used to be my strongest bodypart and now it just isnt lol.
Today - Hams, Abs
strength still sucking...
Deadlifts
132 x 8
198 x 5
225 x 5
242 x 5
253 x 3
264 x 3
Pulls From Plates
220 x 5
264 x 1
286 x 1
Deadlifts
297 x 1 everything double overhand except this lift
225 x 5
138 x 8
138 x 8
138 x 8
Hanging Leg Raise
10
10
10
10
8
Lying Leg Curl slow negatives and static holds for 1 sec on every rep
87.5 x 10
87.5 x 9
85 x 7
82.5 x 7
80 x 8
50 x 15
Weighted Hypers
2 sets of 12 with 44lbs
had 2 high carb days in a row and gotten some carb bloat from it... but man I love oatmeal so much and I dont really eat it on low carb days
today diet was good, not as good as yesterday but still not bad. Any way tomorrow is no workout and Ill get the carbs right down low again. Gotta start doing some more cardio...
strength still sucking...
Deadlifts
132 x 8
198 x 5
225 x 5
242 x 5
253 x 3
264 x 3
Pulls From Plates
220 x 5
264 x 1
286 x 1
Deadlifts
297 x 1 everything double overhand except this lift
225 x 5
138 x 8
138 x 8
138 x 8
Hanging Leg Raise
10
10
10
10
8
Lying Leg Curl slow negatives and static holds for 1 sec on every rep
87.5 x 10
87.5 x 9
85 x 7
82.5 x 7
80 x 8
50 x 15
Weighted Hypers
2 sets of 12 with 44lbs
had 2 high carb days in a row and gotten some carb bloat from it... but man I love oatmeal so much and I dont really eat it on low carb days
today diet was good, not as good as yesterday but still not bad. Any way tomorrow is no workout and Ill get the carbs right down low again. Gotta start doing some more cardio...
