My Training Journal

[ExtraMile]

thanks bro, I tweaked my carb intake this week and it def made a differance Iv been hitting PR's all week!

not been able to talk to joe d pretty much all week so I had to make decisions for myself, basically my progress stopped and I was stuck at 171.5lb bodyweight for 2 weeks. So this week what I did was add in a little more carbs, so my strength jumped up, but I made sure I didnt cheat or over eat for the whole week, so everything was clean and controlled, I also added in a little more cardio postworkout, and did a little HIIT today and monday, and did an extra cardio session on Tuesday.

Today I had a cheat meal before bed and I think I will keep this Friday night cheat meal to use as an incentive to eat clean for the rest of the week.

Anyway I weighed in at 171 after breakfast this morning (i usually weigh myself before i eat in the morning), so Iv lost a little weight and hopefully got the progress ball rolling again, then when it slows down I guess I will have to start taking back out those extra carbs I added in.

Decision well made I say!!

did I ever mention I want to be a nutritionist for athlete's when Im older?

 

[the.gladiator1987]

haha dude you could be a nutritionist, theres no way I could do all this carb manipulating cardio bullshit

good job nonetheless

 

[ExtraMile]

haha dude you could be a nutritionist, theres no way I could do all this carb manipulating cardio bullshit

good job nonetheless

you would suck at being an endomorph then haha

when i put up progress pics you will see that it has payed off...

 

[ExtraMile]

Today - Legs

ATG Squats
88 x 5
121 x 5
154 x 5
182 x 25 PR

Standing Calf Raise
smith bar x 10
110 x 8
154 x 18 (last two used a little body english) PR

Lying Leg Curl
20 x 8/8
90.5lbs x 13 PR

Cardio
Rowing Machine ~15mins hiit
13 mins outdoor running

got home and felt exhausted. Wanted to collapse, eat, drink and sleep all at the same time lol

ate a big ass post workout meal too, maybe a little too much but whatever, these extra carbs lately are really helping in terms of strength...

 

[Tblock1]

nice squatting man!!!!!

 

[ExtraMile]

thanks t-block. The 25 rep set was killer on my whole shoulders and upper back, felt like it was going to crush me lol. Im thinking of going for 30 reps next week lol will be hard though...

weighed in at 169 this morning with a little upper ab visibility while relaxed...

 

[the.gladiator1987]

damn 169! thats crazy i bet u look lean!!

 

[ExtraMile]

Thanks glad.

Today - Chest, Shoulders, Tri's

Benchpress lay down on the bench and it felt like home lol Iv not benched in 8 weeks or so
bar x 10
88 x 10
116 x 3 x 3 (dynamic effort)
143 x 3
171 x 2
187 x 1 destroyed it
198 x 5 came out my groove after rep 3 and couldnt recover
220 x 1

Seated DB Press
33's x 7
50's x 9 (pr while cutting)

Dips
21

Cardio
15mins outdoor running

got home and ate a whole roast chicken!

 

[SPEKTOR-AAA]

Roasted chicken is bomb! haha good workouts man

 

[ExtraMile]

Thanks bro. Ill bump it up to this page so others can see. My progress is going well right now and its awesome how Iv been able to progress in weight on some of my lifts while still getting leaner... Im very pleased

Thanks glad.

Today - Chest, Shoulders, Tri's

Benchpress lay down on the bench and it felt like home lol Iv not benched in 8 weeks or so
bar x 10
88 x 10
116 x 3 x 3 (dynamic effort)
143 x 3
171 x 2
187 x 1 destroyed it
198 x 5 came out my groove after rep 3 and couldnt recover
220 x 1

Seated DB Press
33's x 7
50's x 9 (pr while cutting)

Dips
21

Cardio
15mins outdoor running

got home and ate a whole roast chicken!