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My Training Journal
- Thread starter ExtraMile
- Start date
lol Iv always been better at close neutral chins rather than wide grips. The first 10 reps or so were a little momentum and I went like chin/mouth to the bar. But the last 5 reps were deadhang because I rested for a second at the bottom and I made sure to get my chin over the bar.
I get much better pumps from wide grip chins though... I just threw in the close grips today because I hadnt progressed in wide grips for a while.
Lol thanks bro I can't wait to hit 20
my lats, traps, rear delts and forearms are battered today
I also can't wait to hit 15 wide grip chins
Today - quads + abs
got to the gym with a headache and feeling lethargic and over tired
ATG Squats
88 x 5
143 x 5
198 x 6
198 x 6
198 x 6
198 x 6
198 x 6
198 x 6
6 squat sessions ago 198 was my 3rm...
Walking Lunges
25lb weighted vest x 100 reps lol I have no idea how
Circuit:
Jump Squats
Split Squat Jumps
Hypers
did this circuit twice and I was dead. Did 10 reps both times for each exercise except the split jumps where I did 20 reps for the first circuit
Roman Chair Situps
15
10
10
10
didn't bother with cardio cause I was exhausted
got to the gym with a headache and feeling lethargic and over tired
ATG Squats
88 x 5
143 x 5
198 x 6
198 x 6
198 x 6
198 x 6
198 x 6
198 x 6
6 squat sessions ago 198 was my 3rm...
Walking Lunges
25lb weighted vest x 100 reps lol I have no idea how
Circuit:
Jump Squats
Split Squat Jumps
Hypers
did this circuit twice and I was dead. Did 10 reps both times for each exercise except the split jumps where I did 20 reps for the first circuit
Roman Chair Situps
15
10
10
10
didn't bother with cardio cause I was exhausted
Today - quads + abs
got to the gym with a headache and feeling lethargic and over tired
ATG Squats
88 x 5
143 x 5
198 x 6
198 x 6
198 x 6
198 x 6
198 x 6
198 x 6
6 squat sessions ago 198 was my 3rm...
Walking Lunges
25lb weighted vest x 100 reps lol I have no idea how
Circuit:
Jump Squats
Split Squat Jumps
Hypers
did this circuit twice and I was dead. Did 10 reps both times for each exercise except the split jumps where I did 20 reps for the first circuit
Roman Chair Situps
15
10
10
10
didn't bother with cardio cause I was exhausted
got to the gym with a headache and feeling lethargic and over tired
ATG Squats
88 x 5
143 x 5
198 x 6
198 x 6
198 x 6
198 x 6
198 x 6
198 x 6
6 squat sessions ago 198 was my 3rm...
Walking Lunges
25lb weighted vest x 100 reps lol I have no idea how
Circuit:
Jump Squats
Split Squat Jumps
Hypers
did this circuit twice and I was dead. Did 10 reps both times for each exercise except the split jumps where I did 20 reps for the first circuit
Roman Chair Situps
15
10
10
10
didn't bother with cardio cause I was exhausted
chest and tris today shitty workout
bad mood + low carbs = no focus
nothing special so wont bother typing it all up, did benchpress, seated db press, low incline db, flyes and rev grip press. Finished with a few high rep sets of pushdowns and some seated calf raises
then did cardio
pressing strength still sucking pretty bad
bad mood + low carbs = no focus
nothing special so wont bother typing it all up, did benchpress, seated db press, low incline db, flyes and rev grip press. Finished with a few high rep sets of pushdowns and some seated calf raises
then did cardio
pressing strength still sucking pretty bad
Im carb cycling too, its working well for cutting weight (Im down from 209 to to 179.5 as of this morning) but my strength has taken a hit, my pressing movements for upper body seem to have suffered the most.
Today - Hams, Abs, Grip
Deadlifts (all double overhand)
132 x 5
132 x 5
198 x 5
226 x 12
132 + light bands x 8
176 + light bands x 8
198 + light bands x 5
Lying Leg Curls
100lbs x 9
110lbs x 3
95lbs x 6
80lbs x 8
80lbs x 7
80lbs x 6
35lbs x 8/8 (one leg at a time)
Did some sets of weighted hypers trying to use my band but it got a bit awkward so the sets were kind of crappy. Investigated with using a weighted vest too which was shit too.
DB RDL
61lb DB's x 20
61lb DB's x 20
Weighted Decline Situps (highest decline)
bw x 15
bw + 22lb plate on forehead x 12
bw + 27.5lb DB on forehead x 8
bw + 11lb plate on forehead x 8 x3sets
Hanging Leg Raise
3 sets of 8
Grip Work:
did some farmers walks, 3 sets total first with 66's for a long distance and second and third with 88's for a shorter distance
then did some pinch grip holds
then hung from a chinup bar for aslong as I could hold on for 2 sets
hands were battered and got a good forearm pump. feels awesome when my hands are all dry from chalk and my calluses are all sore from gripping. Wanted to do static holds with the BB but the rack was taken up
no cardio on the treadmill they were all being used and wanted to get home
20mins walking (outside)
pretty good workout. high rep deads are fun
... even if I was using stupid light weight lol
Today - Hams, Abs, Grip
Deadlifts (all double overhand)
132 x 5
132 x 5
198 x 5
226 x 12
132 + light bands x 8
176 + light bands x 8
198 + light bands x 5
Lying Leg Curls
100lbs x 9
110lbs x 3
95lbs x 6
80lbs x 8
80lbs x 7
80lbs x 6
35lbs x 8/8 (one leg at a time)
Did some sets of weighted hypers trying to use my band but it got a bit awkward so the sets were kind of crappy. Investigated with using a weighted vest too which was shit too.
DB RDL
61lb DB's x 20
61lb DB's x 20
Weighted Decline Situps (highest decline)
bw x 15
bw + 22lb plate on forehead x 12
bw + 27.5lb DB on forehead x 8
bw + 11lb plate on forehead x 8 x3sets
Hanging Leg Raise
3 sets of 8
Grip Work:
did some farmers walks, 3 sets total first with 66's for a long distance and second and third with 88's for a shorter distance
then did some pinch grip holds
then hung from a chinup bar for aslong as I could hold on for 2 sets
hands were battered and got a good forearm pump. feels awesome when my hands are all dry from chalk and my calluses are all sore from gripping. Wanted to do static holds with the BB but the rack was taken up
no cardio on the treadmill they were all being used and wanted to get home
20mins walking (outside)
pretty good workout. high rep deads are fun
... even if I was using stupid light weight lol
