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My Training Journal
- Thread starter ExtraMile
- Start date
Crap got excited when I saw dips...still great job though, the heaviest I've done weighted bench dips was bw +135 lbs but that's because we did 10 reps, took a plate off, immediately did another 10...all the way down to 10 at bw...that crap sucks!
Glad to hear your diet's going well though, stick to it!
Glad to hear your diet's going well though, stick to it!
dude give it another month or 2 and youll be at a good size and weight and all cut up!
oh and yea i did 135lbs x 6 on parallel dips..i just started cycle too
oh and yea i did 135lbs x 6 on parallel dips..i just started cycle too
lol its funny that day I hit 123x8 after all those sets and yet I could only manage 12 reps with 44lb haha
Today - Hams, Calves, Abs
Seated Calf Raise
90lbs x 6
Rest Pause Set: 120lbs x 10(PR)-7-6-5-5-4-4
1 Legged Lying Leg Curl
20lbs x 10/10
30lbs x 15/15
30lbs x 10/10
30lbs x 9/9
Lying Leg Curl - I love this exercise
65lbs x 12
65lbs x 12
65lbs x 12 -dropset- 50lbs x 10
at this point my calves were pumped up like fuck
RDL
132lbs x 20
165lbs x 15
187lbs x 10
220lbs x 6
Roman Chair Situps
bw x 20 PR
+ 11lb plate on forehead x 10
+ 17lb DB on forehead x 8
+ 11lb plate on forehead x 8
Standing Calf Raise these sucked a little, I find it hard to get intense with high rep calves
Rest Pause Set: 110lbs x 20-15-12-10-10-10-8
Weighted Side Bend
55lb plate x 15/15
55lb plate x 15/15
55lb plate x 10/10
Cardio
15mins incline treadmill
20mins outdoor walking
Good Workout. I really want jacked hams and calves
Today - Hams, Calves, Abs
Seated Calf Raise
90lbs x 6
Rest Pause Set: 120lbs x 10(PR)-7-6-5-5-4-4
1 Legged Lying Leg Curl
20lbs x 10/10
30lbs x 15/15
30lbs x 10/10
30lbs x 9/9
Lying Leg Curl - I love this exercise
65lbs x 12
65lbs x 12
65lbs x 12 -dropset- 50lbs x 10
at this point my calves were pumped up like fuck
RDL
132lbs x 20
165lbs x 15
187lbs x 10
220lbs x 6
Roman Chair Situps
bw x 20 PR
+ 11lb plate on forehead x 10
+ 17lb DB on forehead x 8
+ 11lb plate on forehead x 8
Standing Calf Raise these sucked a little, I find it hard to get intense with high rep calves
Rest Pause Set: 110lbs x 20-15-12-10-10-10-8
Weighted Side Bend
55lb plate x 15/15
55lb plate x 15/15
55lb plate x 10/10
Cardio
15mins incline treadmill
20mins outdoor walking
Good Workout. I really want jacked hams and calves
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EDIT: turned that small cheat snack into a full on carb binge and just decided to think of it as a cheat meal/evening. Iv been pretty strict on my diet lately so whatever. My fatboy appetite came through lol. This is what I ate:
three "squares bars" - these are like big chunky chocolate bars
cereal bars
bag of crisps
half a wholemeal bagel with strawberry jam
finished a bag of dryed mango slices (very carb dense)
more dried fruit
couple slices of watermelon
banana
handfuls of various kids cereal
diet soda
a yogurt
few chocolate biscuits
quarter lb burger in a wholemeal bread bun
1 and a half scoops protein powder
then my mum made me pancakes which i ate with icecream and blueberries I think I had four of them
I was going to cook a pizza but didnt think I would eat a whole pizza after that
feel kinda guilty but happy at the same time lol. Tomorrow was a planned zero carb day anyway
three "squares bars" - these are like big chunky chocolate bars
cereal bars
bag of crisps
half a wholemeal bagel with strawberry jam
finished a bag of dryed mango slices (very carb dense)
more dried fruit
couple slices of watermelon
banana
handfuls of various kids cereal
diet soda
a yogurt
few chocolate biscuits
quarter lb burger in a wholemeal bread bun
1 and a half scoops protein powder
then my mum made me pancakes which i ate with icecream and blueberries
I think I had four of themI was going to cook a pizza but didnt think I would eat a whole pizza after that
feel kinda guilty but happy at the same time lol. Tomorrow was a planned zero carb day anyway
Last edited:
dude u can eat a lot holy shit i get full off 3 eggs and sausage and milk.....
ghettostudmuffin
New member
That's because you have a little girls waist.
HAHA, just jealous.
HAHA, just jealous.
Lol @ 3 eggs sausage and milk.
Today - shoulders, forearms
Seated DB Press
17's x 10
27.5's x 8
39's x 5
50's x 3
61's x 4 +2 forced reps
Dips
bw x 5
bw x 19
Seated Laterals
17's x 13
17's x 8 -dropset- 11's x 12
Rope Cable Upright Row
3 sets of 12 all with 60lbs
Gripper
HG-150 x 5/5
HG-200 x 2/2
HG-200 x 1/1
HG-150 x 15/15
HG-150 x 22 secs/22 secs (static hold)
Reverse Wrist Curl
3 sets of 10 with 25lb BB
Rope Cable Curl not failure just pump weight really...
110lbs x 14 (stripset) -90lbs-70lbs-50lbs-40lbs
just did a real quick strip set on the curls to give a bigass forearm pump for fun
Cardio
15 mins incline treadmill
20 mins outdoor walking
awesome workout, very happy with 19 dips. I'm reducing my volume since it got a bit high and I wasn't recovering inbetween sessions.
Today - shoulders, forearms
Seated DB Press
17's x 10
27.5's x 8
39's x 5
50's x 3
61's x 4 +2 forced reps
Dips
bw x 5
bw x 19
Seated Laterals
17's x 13
17's x 8 -dropset- 11's x 12
Rope Cable Upright Row
3 sets of 12 all with 60lbs
Gripper
HG-150 x 5/5
HG-200 x 2/2
HG-200 x 1/1
HG-150 x 15/15
HG-150 x 22 secs/22 secs (static hold)
Reverse Wrist Curl
3 sets of 10 with 25lb BB
Rope Cable Curl not failure just pump weight really...
110lbs x 14 (stripset) -90lbs-70lbs-50lbs-40lbs
just did a real quick strip set on the curls to give a bigass forearm pump for fun
Cardio
15 mins incline treadmill
20 mins outdoor walking
awesome workout, very happy with 19 dips. I'm reducing my volume since it got a bit high and I wasn't recovering inbetween sessions.
SPEKTOR-AAA
New member
how did you go from 5 reps on dips to 19...haha i just thought that was funny good job though
