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My Training Journal
- Thread starter ExtraMile
- Start date
yeah dude Im hoping some of the loss is temporary just from the low carbs... compared to what I used to eat even my high carb meals now are like medium carbs lol. I used to eat alot of carbs.
Im thinking of entering another powerlifting competition at the end of November... Ill be bottom-mid 182's too so I wont have to make weight meaning I can carb up the week before and hopefully some strength will come back when Im full of carbs.
Today - Back, Forearms
Wide Grip Chins
15 boo ya!!!
7 pulled the bar all the way under my chin and more controlled reps
7
6
8 (medium width neutral grip)
Seated Cable Row
Underhand: second held in the stretched lat position on each rep
8 plates x 15
10 plates x 12
10 plates x 11
Close Neutral: second held in the contracted position
12 plates x 12
12 plates x 10
14 plates (stack) x 6
DB Pullover
72lb DB x 16 PR
77lb DB x 9
77lb DB x 7
2 lighter sets with 61 and 50lb just holding the stretch for a while and pulling out my rib cage and lats. Not to failure or even that close to failure
Seated DB Shrug
77lb DB's x 11
- rest pause-
77lb DB's x 6
-rest pause-
77lb DB's x 6
Reverse Cable Preacher Curl*
40lbs x 20
50lbs x 12
60lbs x 6 -dropset- 50lbs x 8 -dropset- 40lbs x 8 -dropset- 30lbs x 20
*did these in an unconventional way, hard to explain but basically at the bottom of each rep I let the bar slide out to my fingertips then did a wrist curl and held the contracted wrist curl position for the reverse curl part of the movement. Gives the forearms a good pump
Band Pull Aparts
light band x 20
light band x 20
light band x 20
also did 2 sets of reverse wrist curls between sets of band pullaparts, 1st set 12 reps 2nd set 10 reps using a 25lb bar.
15mins cardio (incline treadmill)
awesome workout! not going to rest pause the seated shrugs again though cause it takes too long to get them into position. Pleased with the chins and pullovers. Low carbs is making it harder to get a good pump but since Iv gotten leaner Im noticing a little more vascularity in my forearms and bi's... Iv always wanted veiny forearms even since I was younger and didnt lift weights...
Wide Grip Chins
15 boo ya!!!
7 pulled the bar all the way under my chin and more controlled reps
7
6
8 (medium width neutral grip)
Seated Cable Row
Underhand: second held in the stretched lat position on each rep
8 plates x 15
10 plates x 12
10 plates x 11
Close Neutral: second held in the contracted position
12 plates x 12
12 plates x 10
14 plates (stack) x 6
DB Pullover
72lb DB x 16 PR
77lb DB x 9
77lb DB x 7
2 lighter sets with 61 and 50lb just holding the stretch for a while and pulling out my rib cage and lats. Not to failure or even that close to failure
Seated DB Shrug
77lb DB's x 11
- rest pause-
77lb DB's x 6
-rest pause-
77lb DB's x 6
Reverse Cable Preacher Curl*
40lbs x 20
50lbs x 12
60lbs x 6 -dropset- 50lbs x 8 -dropset- 40lbs x 8 -dropset- 30lbs x 20
*did these in an unconventional way, hard to explain but basically at the bottom of each rep I let the bar slide out to my fingertips then did a wrist curl and held the contracted wrist curl position for the reverse curl part of the movement. Gives the forearms a good pump
Band Pull Aparts
light band x 20
light band x 20
light band x 20
also did 2 sets of reverse wrist curls between sets of band pullaparts, 1st set 12 reps 2nd set 10 reps using a 25lb bar.
15mins cardio (incline treadmill)
awesome workout! not going to rest pause the seated shrugs again though cause it takes too long to get them into position. Pleased with the chins and pullovers. Low carbs is making it harder to get a good pump but since Iv gotten leaner Im noticing a little more vascularity in my forearms and bi's... Iv always wanted veiny forearms even since I was younger and didnt lift weights...
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Today - quads
deload/lighter workout today. Needed a squat deload and been working alot lately and not gotten much (enough) sleep so was tired too.
ATG Squats
88 x 5
132 x 5
132 x 5
132 x 5
132 x 5
132 x 5
Rest Paused Calves
Standing: 154 x 17-9-6
Seated: 110 x 10-6-5-4
Leg Extension
(super strict with a second hold at peak contraction)
110 x 10
110 x 10
110 x 10
110 x 10
Standing Calf Raise
2 sets of 30 standing on the edge of a step with a 25lb weighted vest
Ab Wheel
20
20 PR
12
Hanging Leg Raise
10
10
10
17mins treadmill cardio
23mins outide fast walking
deload/lighter workout today. Needed a squat deload and been working alot lately and not gotten much (enough) sleep so was tired too.
ATG Squats
88 x 5
132 x 5
132 x 5
132 x 5
132 x 5
132 x 5
Rest Paused Calves
Standing: 154 x 17-9-6
Seated: 110 x 10-6-5-4
Leg Extension
(super strict with a second hold at peak contraction)
110 x 10
110 x 10
110 x 10
110 x 10
Standing Calf Raise
2 sets of 30 standing on the edge of a step with a 25lb weighted vest
Ab Wheel
20
20 PR
12
Hanging Leg Raise
10
10
10
17mins treadmill cardio
23mins outide fast walking
Today - Chest, Tri's
ate some fast food today
but it was evident in the workout lol fast food makes me so much stronger 
Flat DB Press
39's x 8
72's x 7 PR
83's x 2 PR
61's x 9
50's x 14
Flat DB Flyes
33's x 12 PR
39's x 8 PR
44's x 5 PR
33's x 10 -dropset- 27.5's x 8
Bench Dips
bw x 8
bw + 44lb plate x 15 PR
bw + 55lb plate x 12 PR
bw + 66lb x 8 PR -dropset- bw + 33lb x 3 -dropset- bw x 10 (feet on the floor)
Pushdowns
100 x 12
fucking awesome workout lol feel kinda bad for eating the fast food but iv never even benched the 83's while bulking before so it was pretty sweet to do that today
ate some fast food today
but it was evident in the workout lol fast food makes me so much stronger Flat DB Press
39's x 8
72's x 7 PR
83's x 2 PR
61's x 9
50's x 14
Flat DB Flyes
33's x 12 PR
39's x 8 PR
44's x 5 PR
33's x 10 -dropset- 27.5's x 8
Bench Dips
bw x 8
bw + 44lb plate x 15 PR
bw + 55lb plate x 12 PR
bw + 66lb x 8 PR -dropset- bw + 33lb x 3 -dropset- bw x 10 (feet on the floor)
Pushdowns
100 x 12
fucking awesome workout lol feel kinda bad for eating the fast food but iv never even benched the 83's while bulking before so it was pretty sweet to do that today
good work EM! trust me you will love being lean and being able to strength train its the best
Thanks gladiator, although I have never had my bodyfat measured, judging by pics I have seen of other people I would say I'm around 15% or 16%. Not quite lean enough for visible upper abs but when I tense them the upper and middle come through a bit. A vein has appeared on my right bicep. Veins on forearms very slightly more visible but not much. Definition has improved in my back, delts and forearms. Calves and back look better too. Arms look a little better when relaxed but not great yet.
I'm going to a party Friday night, a big house party (well big compared to what I am used to). I have turned down 3 parties lately because of my diet including one which was all even bigger and in town at bars and shit since everyone has fake id so they can buy alcohol lol. So I think I deserve this one.
Anyway the point is I'm not going to wear a hoodie like usual I'm wearing a semi-tight tshirt that I can pull off now I'm not as fat. I'm going to carb load the day before and Friday morning then cur everything out (including drinking water) and hopefully I should fill out and look a bit fuller (I'm looking pretty flat lately from low carbs) I'm a little doubtful and have a feeling the result won't be great but it's worth a try to see how it works. Hopefully I won't end up bloated lol. I would only regret it if I didn't try.
Bad news? I'm going to turn up at the party dehydrated and starving like a mofo feeling depleted and start drinking alcohol and probably feel pretty awful lol. Only time will tell but let me tell you I am excited for a carb loading day tomorrow!!!
I'm going to a party Friday night, a big house party (well big compared to what I am used to). I have turned down 3 parties lately because of my diet including one which was all even bigger and in town at bars and shit since everyone has fake id so they can buy alcohol lol. So I think I deserve this one.
Anyway the point is I'm not going to wear a hoodie like usual I'm wearing a semi-tight tshirt that I can pull off now I'm not as fat. I'm going to carb load the day before and Friday morning then cur everything out (including drinking water) and hopefully I should fill out and look a bit fuller (I'm looking pretty flat lately from low carbs) I'm a little doubtful and have a feeling the result won't be great but it's worth a try to see how it works. Hopefully I won't end up bloated lol. I would only regret it if I didn't try.
Bad news? I'm going to turn up at the party dehydrated and starving like a mofo feeling depleted and start drinking alcohol and probably feel pretty awful lol. Only time will tell but let me tell you I am excited for a carb loading day tomorrow!!!
