My Training Journal

[ramnares]

Nice job on the weighted dips! How's the cutting progressing?

 

[ExtraMile]

Lol those dips are shit, when I weighed 205 I could do 4 deep dips with an extra 45lbs on my waist.

cutting progress has slowed a little but now Iv added more cardio this should help it get going again (i barely did any before), I think with another 10lbs of fat loss I should have some ab visibility. Im getting more comments from people saying I look slimmer and healthier too which is cool.

Gonna hit quads in about an hour. Back is still sore so Ill leave it for a while.

 

[ExtraMile]

Today - Quads

Full Squats
110 x 5
154 x 5
209 x 3
209 x 3
209 x 3

ATG Front Squats pause in the hole for 1-2 secs on each rep
45 x 10
88 x 10
110 x 10
132 x 10

Leg Press (deep reps w/ constant tension)
210 x 20
230 x 20
235 x 17

Leg Extension I do these just like I do leg curls, 1 second hold at peak contraction and slow negatives
70 x 12
80 x 12
90 x 12
90 x 12 -dropset- 70 x 6 -dropset- 50 x 8

holy quad burn

Cardio
20mins outdoor walking

no treadmill cardio, could hardly walk lol

 

[oso0960]

Before cut:
bench 242x1
squat 253x3 parallel
deadlift 314x3

now
bench 187x6-7
deadlift 286x2
squat 198x6x6 ATG

Nice bro! Sorry if you said this in a previous post, but how much weight have you dropped so far?

 

[ExtraMile]

Nice bro! Sorry if you said this in a previous post, but how much weight have you dropped so far?

34lbs and still going bro!

im hoping when im done cutting and i can carb up again some of the strength will return...

 

[oso0960]

Nice! Of course the strength will return, just give it a couple of months after you get off of your cut and you'll be hitting all time PRs again. How low are you going for?

 

[ExtraMile]

Nice! Of course the strength will return, just give it a couple of months after you get off of your cut and you'll be hitting all time PRs again. How low are you going for?

As low as I need to go for visible upper/middle abs I started cutting on June 26th. Im thinking of competing on November 28th, might even be able to make 165's lol.

Im also looking into getting coaching for the olympic lifts (clean and jerk, snatch)

edit: Iv just checked the records for 165's and 182's... damn there are some strong kids out there and I stand no chance of doing anything impressive lol. Records for 165's in 16-17 age catagory are 352 squat, 253 bench, 462 deadlift and 1056 total lol. For 182's its 440 squat, 286 bench, 484 deadlift and 1183 total

wtf lol

 

[JDid23]

you can get that as a bench bro. how hard were the 209 squats?

 

[ExtraMile]

you can get that as a bench bro. how hard were the 209 squats?

I doubt I could at 165...

209 squats were hard, I would say 209 was probably my current 5rm

 

[ExtraMile]

Today - back, bi's

weighed in at 173.8 this morning

Wide Grip Chins
tested out the other chinup bar at the gym today, its a differant style and felt awkward and not using it again
14 awesome forearm pump
8*
6
6
6*

*these two sets I used a close neutral grip

Seated Cable Row
2x15 8 plates reverse grip stretching out my lats
stack x 12 close neutral from here
stack x 8
13 plates x 10 -dropset- 11 plates x 11 -dropset- 9 plates x 30

DB Pullover
72lb DB x 17
83lb DB x 6
66lb DB x 10
66lb DB x 10

Seated DB Shrugs
3 sets of 20 with 55's

Straight Bar Curls
45 x 10
66 x 11
-rest pause-
66 x 4
-rest pause-
66 x 3

my curling strength has always sucked but my arms seem to have gotten bigger lately so who cares

Cardio
15mins incline treadmill
20mins outdoor walking