My Training Journal

[ExtraMile]

The 5 reps were like a warm up lol and testing if the bars needed chalking.

Today - quads, calves, abs

Standing Calf Raise (198x7 is a PR...)
154 x 5
Rest Pause Set: 198 x 7-5-5-4-3

ATG Squats
88 x 5
121 x 5
154 x 5
176 x 3
198 x 1
225 x 2
176 x 20

Walking DB Lunges
33's x 20 on each leg
33's x 20 on each leg
50's x 8 on each leg

Seated Calf Raise
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

Hanging Leg Raise
12
10
8
8

Leg Press deep reps w/ constant tension
250 x 15
250 x 15

no cardio on quad day cause I can hardly walk lol

 

[the.gladiator1987]

send me that gripper when ur done! hahahaha

 

[ExtraMile]

send me that gripper when ur done! hahahaha

lol bro the heavy grips brand is very cheap, even you could afford one on your chillis wages haha

 

[JDid23]

EM- sorry if i missed this and it's on another page, but do you mind posting your routine up? I'm trying to figure out a good way to balance cardio and lifting at the moment, and my goals are slowly starting to become more apparent to me. Would be nice to see what you came up with.

 

[ExtraMile]

EM- sorry if i missed this and it's on another page, but do you mind posting your routine up? I'm trying to figure out a good way to balance cardio and lifting at the moment, and my goals are slowly starting to become more apparent to me. Would be nice to see what you came up with.

hey dude

quads, calves. Will do some abs here sometimes.
back, forearms
hams, calves, abs
chest, tri's, forearms

workout 3 or 4 times a week depending on how many shifts Im working at the restaurant that week. A few times though I have only been able to fit in 2 workouts for a week if Iv worked alot and/or had alot of school work.

15mins cardio on the treadmill, fast walking at an incline after every workout except quad day. Then followed by 20mins outdoor walking which is me walking from the gym to the bus station to get the bus home.

I do a shoulder workout once every 3 weeks

I do 1 rest paused set of straight bar curls after back day once every 3 three weeks.

 

[the.gladiator1987]

y shoulders every 3 weeks?

 

[ExtraMile]

y shoulders every 3 weeks?

I don't feel that they need alot of direct work since they already end up sore after back and chest. My delts are looking much better now maybe just because I'm leaner but I think they have grown a little too...

 

[the.gladiator1987]

well then good shit bro!

 

[SPEKTOR-AAA]

I don't feel that they need alot of direct work since they already end up sore after back and chest. My delts are looking much better now maybe just because I'm leaner but I think they have grown a little too...

Lucky, I have to work my shoulders....atleatst I think I do weekly. Especially the rear delt to keep it formed

 

[oso0960]

Lucky, I have to work my shoulders....atleatst I think I do weekly. Especially the rear delt to keep it formed

Shit, what's a rear delt lol. I haven't workout those out directly for a couple of years.

EM - how much longer before you stop cutting?