My Training Journal

[ExtraMile]

Just bought the HG-200 gripper

would like to squat tomorrow, but my hams are still sore from whenever I did those romanian deadlifts, I think it was last Thursday... They have been sore all week but getting better. Ideally I would squat tomorrow and do back on tuesday. Then take wednesday off.

Oh yeah and Im moving deadlifts to back day, and doing romanian deadlifts for higher reps on hamstring day. I forgot how hard RDL's worked my hams and glutes until the other day and Im going to put them back in, but to help combat overtraining I will be doing them after leg curls and for sets of 10-15 meaning I wont be using super heavy weight, so hopefully I should be ok.

If all goes to plan this week will look like this

Monday - quads, calves
Tuesday - back, grip
Wednesday - off
Thursday - hams, calves, abs
Friday - chest, shoulders, tri's
Weekend off

 

[Tblock1]

nice man! As for the grippers I got to start those back up cause one of my best friends that I compete a lot with got a set of CoC ones and if he gets ahead of me I will be furious....

 

[ExtraMile]

Today - Quads, Calves

Leg Curls 2 sets of 10 light weight to get the blood to my hams since they were still sore as fuck

did a little leg/hip stretching too but nothing much

ATG Squats
88 x 5
121 x 5
143 x 5
176 x 3
198 x 1
215 x 2
215 x 2
165 x 8 back off set

Standing Calf Raise
132 x 8

182 x 7
-rest pause-
182 x 6
-rest pause-
182 x 5
-rest pause-
182 x 4

132 x 15

Leg Press deep reps w/ constant tension
230 x 25
240 x 11
240 x 11
250 x 6

Leg Extension
110 x 10
110 x 10
90 x 12
-dropset-
70 x 4
-dropset-
50 x 10
-dropset-
30 x 20 these werent even hard just made my quads burn so badly

went for a piss and just about fell over, i literally could barely stand up

Cardio:
20mins walking then got on the bus for ~20mins then an extra 25mins walking

thinking of going for a 1rm with my squats next quad session and trying to hit 225...

 

[ExtraMile]

Today - Back, Grip

Deadlifts - double overhand on everything except for the 2nd and third reps with 286
132 x 5
132 x 5
198 x 5
253 x 3
286 x 3 this is a PR since my injury...
225 x 5
154 x 10

Wide Grip Chins - a little wider than usual
10
10
8
6
6

Seated Cable Row
stack + 22lb plate x 9
stack + 22lb plate x 6
stack + 11lb plate x 8
12 plates x 16 put my fat grips on this set

DB Pullover
72lb DB x 15
72lb DB x 8
72lb DB x 8

Static Grip Holds got some funny looks doing these lol
Dont know the times but these were my sets:
110 in each hand
132 in each hand
154 in each hand
176 in each hand
187 in each hand
198 in each hand
209 in right hand only, couldnt get it up with my left
209 in each hand (adjusted my setup) this was pretty sick

Reverse EZ Bar Curl
2 sets of 20 with 44lb

Cardio:
15mins incline treadmill
20mins outdoor walking

this was awesome!

the way I did my grip holds was by putting two olympic bars on the safeties in the squat rack and standing inbetween them, with a bar in each hand gripping the middle of the bar. My first set with 209 my left hand was a little off center and I had to put it down and adjust it while holding on to the other 209 with my right hand lol, and I still couldnt get it up again the weight just pulled my shuolders so low I wasnt tall enought to get the left side off the safety pins. So I went and got some 10lb plates and stood on them and managed to hold onto 209 in each hand for a little while(5secs maybe?) for my last set. None of the grip holds were to failure.

my lungs, ribs and diaphram are sore from forcing as much air as I could into them for deadlifts and pullovers lol

 

[ExtraMile]

Woke up today with my entire back (including rear delts) sore as fuck, triceps are sore from the pullovers and my diaphram and lungs and throat still hurt from breathing on pullovers and deads, I think I may have pulled a muscle in my chest/ribs... My quads are still sore from Monday and my hams are still sore from last week!

Iv had a raging appetite today too, Iv been out of bed for 4 hours now and Iv eaten 3 times lol, had a total of 140g of protein so far

 

[Tblock1]

awesome man haha!

 

[ExtraMile]

My diet has gone great today, Iv had a pretty decent appetite and so Iv eaten quite frequently. I thought I would post it up to show you guys what a good diet day looks like for me on a low carb day:

Meal 1:
2oz whey protein mixed in water
1 small-medium banana

totals: 50g protein, im guessing 15-20g of carbs from the banana, 3g fat

Meal 2:
6 large eggs (yolkes taken out)
2 large eggs with yolkes
1 small slice wholemeal bread
multivitamin
1 dose green tea extract

totals: 45g protein, 9g carbs, 10g fat

Meal 3:
200g extra lean steak
100g red skin potatoes
large handful spinach leaves

totals: ~50g protein, 18g carbs, not sure on fat maybe 10g tops but I cut all the fat off the steak and I only buy the extra lean cuts of steak anyway...

Meal 4:
200g chicken breast
2 slices wholemeal bread
handful spinach leaves
quarter of a green pepper
1 dose green tea extract

totals: 50g protein, 18g carbs, 2g fat

Meal 5:
225g guinea fowl
100g red skin potatoes
3oz blueberries

totals: 45g protein, 18g carbs, 5g fat

Meal 6:
225g cottage cheese
3oz mixed berries (strawberries and rasperries)
1oz all natural peanut butter

totals: 25g protein, 12g carbs, 18g fat


Daily Totals: 265g protein (65%), 90g carbs (22%), 48g fat (12%) - 1852kcal (lol)

going to train chest tomorrow!

 

[oso0960]

Damn bro that meal layout looks like it would be much more than 1900 Calories lol.

 

[ExtraMile]

I know what your saying bro!

Today - Chest, Tri's

Flat DB Press
27.5's x 15
39's x 10
50's x 5
61's x 15 PR
66's x 10 b]PR
72's x 6
50's x 12

15 Degree Incline DB Flye
27.5's x 20
27.5's x 20
27.5's x 20
33's x 10
33's x 10

Weighted Bench Dips
bw x 10
+ 33lb x 18
+ 44lb x 12
+ 55lb x 8 decided to push the 8 rep sets as far as I could...
+ 66lb x 8
+ 88lb x 8
+ 99lb x 8
+ 110lb x 8
+ 121lb x 4 stack of plates fell off...
+ 123lb x 7 this was awesome! Called it a day here

To get the 123lb stack I used two 44lb plates with a 35lb kettlebell on top. I tryed with two 44's and a 33 but like I said they slid off half way through the set. Needless to say I am very happy with how the Dips went I never went that heavy before

Pushdowns
3 plates on the lat pulldown x 15, 12, 10, 15 just getting a pump

Cardio
15 mins incline treadmill
20 mins outdoor walking

 

[ramnares]

Awesome job on the weighted dips! Holy crap I've got to start doing weighted again. I've switched to weighted pull-ups for a few weeks instead.