My Training Journal

[ExtraMile]

Today - Back

Deadlifts (all double overhand)
132 x 5
187 x 5
231 x 3
275 x 7 (pr while cutting)
198 x 12

Extra Wide Grip Chins
(1 set of pulldowns w/ light weight to warmup)
bw + 22lbs x 7 PR

DB Pullover
77lb DB x 13 PR

Cardio
just under 20mins incline treadmill (took a quick break to take a piss so maybe 18mins)
15mins outdoor running - getting better at this

awesome

and its Cheat Meal Friday! just eaten a 9oz steak (extra lean), couple slices pizza, bowl of kids cereal and washed down with a protein shake for my cheat meal

 

[SouthernLord]

You're doing a good job Em. That 182x25 is legit. You should be able to crush 315.

 

[the.gladiator1987]

SL u and ur fuckin avi's man i swear where do u find these?

EM i wanna see pics bro u better be a ripped mother fucker at 169!

 

[ExtraMile]

SL u and ur fuckin avi's man i swear where do u find these?

EM i wanna see pics bro u better be a ripped mother fucker at 169!

Im not ripped at all lol but Im prolly sub 15% now. I was maybe 22-24% bodyfat at 209lbs so I had alot to loose. Iv lost 40lbs so far

SL: thanks bro, but I seriously doubt I could squat 315. The 182x25 were breathing squats, with breaths inbetween reps, like in the squats and milk program. I wasnt just standing there repping 182 like it was nothing lol. But thanks anyway. Im thinking of going for 182x30 on monday lol.

 

[ExtraMile]

Today - legs

Squats
88 x 5
121 x 5
154 x 3
187 x 22 mishap with safety bars forced me to dump the bar on rep 23
110 x 20 differant style than usual

Donkey Calf Raise
bw x 15
+33lbs x 15
+55lbs x 15
+77lbs x 12 DC Style

Lying Leg Curl
40lbs x 8
Rest Pause Set: 95lbs x 9-4-3

Cardio
5mins incline treadmill
5mins incline treadmill wearing 25lb weighted vest
5mins incline treadmill
5mins incline treadmill wearing 25lb weighted vest
15mins outdoor running

basically on my squats I take a narrow hand grip to keep my upper back and traps very tight but my rep 22 I think my grip must have been a bit off because I was getting cramps and aches in my right shoulder so I adjusted my grip and moved my hands out wide. This made my elbows point downwards more and my forearms more under the bar. Then on rep 23 as I got down sitting in the whole my wrists slammed into the safeties since they were lower than usual and my grip slipped. I made a split second decision and dumped the bar. Pretty sure I would have got the 25 reps if this hadn't happened but whatever, there's always next week.

So I was pretty annoyed I didn't complete the whole set as I wanted so I did another light set with 110 but instead of my regular squat style I did deep reps but only stood up about three quarters of the way on each rep. I didn't pause or breath between reps and I didn't stand all the way up until I finished the set. So really all 20 reps were one continous motion with constant tension. This is a good pain tolerance test because the burn is pretty extreme after about rep 12. Fun stuff. I like to use this technique for leg presses too.

Weighted vest cardio got me soaked in sweat!

Got a donkey calf raise rigged up with a step block, length of chain and the safeties in the squat rack. They sucked though lol not going to do them again. Invade you guys are wondering the DC Style of calf raises is a 5 second negative on each rep, followed by a 15 second stretch at the bottom of every rep. So each rep lasts 20 seconds plus whatever time it takes to do the positive (I held each contraction for 1 second) so the whole 12 rep set lasts over 3 minutes lol.

 

[Tblock1]

sweet man sorry you didnt get all the reps! I thought you were going for 30 though?

 

[ExtraMile]

sweet man sorry you didnt get all the reps! I thought you were going for 30 though?

The plan was either 182x30 or 187x25. I guess I wussed put on the 30 rep squats lol Even so 20-25 reps is still pretty gut wrenching lol.

 

[ExtraMile]

Today - Chest, Shoulders, Tri's

not a great workout...

Benchpress
88 x 5
121 x 5
154 x 3
182 x 1
198 x 4 had to get assistance to lockout 5th rep
220 x 1

Seated DB Press
55's x 6

Weighted Dips
bw + 22lbs x 12

Cardio
15mins outdoor running

was pretty annoyed cause it was a pretty shitty workout and wasnt very motivated to do cardio, even so all the treadmills were taken up so I couldnt do the walking with the weighted vest which I had been looking forward to all day so that annoyed me even more lol.

hopefully it was just an off day and I can make Friday better, diet got a little loose today and yesterday though, my cravings are getting worse lol so need to tighten the diet back up. Going to give this super low volume thing one more week...

at least if Friday sucks I will know there is a problem with my ruotine and I will know what to change...

 

[JDid23]

that workout looks fine to me on a cut dude.

 

[ExtraMile]

that workout looks fine to me on a cut dude.

yeah bro I suppose it was... thanks.