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oso0960
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Nice bro, I remember 275 was difficult on my cut. I think the most I could get was 7 or 8 lol.
My Training Journal
- Thread starter ExtraMile
- Start date
Nice bro, I remember 275 was difficult on my cut. I think the most I could get was 7 or 8 lol.
Today - Back, Calves
Deadlifts
132 x 5
198 x 5
231 x 3
264 x 1
297 x 4 might even be an all time deadlift PR for me...
198 x 15
Seated Calf Raise
80lbs x 8
120lbs x 12
Extra Wide Grip Chins - added some bw sets for fun
bw x 3 neutral grip
bw + 22lbs x 8 PR
bw x 5
bw x 5
bw x 5 neutral grip
bw x 5 curl grip
DB Pullover
82lb DB x 10 PR
82lb DB x 8
BB Curls
not even worth posting, basically the weight I choose was way to light and I ended up getting over 30 reps, bicep work is boring enough but try to be intense about it with a 30+ rep weight lol.
Cardio
incline treadmill:
5 mins bodyweight
10 mins with 25lb weighted vest
5 mins bodyweight
15mins outdoor running
pretty shitty week! Diet has been off with too much cheating and each workout has had a problem lol. I guess it could have been worse though. I gotta just get back on track and make the weekend then next week as good as I can!
Still I was pretty pleased with deads today. Going to make a few small adjustments to my training too...
Deadlifts
132 x 5
198 x 5
231 x 3
264 x 1
297 x 4 might even be an all time deadlift PR for me...
198 x 15
Seated Calf Raise
80lbs x 8
120lbs x 12
Extra Wide Grip Chins - added some bw sets for fun
bw x 3 neutral grip
bw + 22lbs x 8 PR
bw x 5
bw x 5
bw x 5 neutral grip
bw x 5 curl grip
DB Pullover
82lb DB x 10 PR
82lb DB x 8
BB Curls
not even worth posting, basically the weight I choose was way to light and I ended up getting over 30 reps, bicep work is boring enough but try to be intense about it with a 30+ rep weight lol.
Cardio
incline treadmill:
5 mins bodyweight
10 mins with 25lb weighted vest
5 mins bodyweight
15mins outdoor running
pretty shitty week! Diet has been off with too much cheating and each workout has had a problem lol. I guess it could have been worse though. I gotta just get back on track and make the weekend then next week as good as I can!
Still I was pretty pleased with deads today. Going to make a few small adjustments to my training too...
Today - legs
got in today and just wanted to squat my fuckin brains out
ATG Squats
none of these were "breathing squats" so I didn't stand and rest between reps, I just banged them out one after another
88 x 5
110 x 5
143 x 5
165 x 3
187 x 6
209 x 4
226 x 1
242 x 1 parallel
165 x 12
132 x 20
110 x 30
ATG Front Squats
110 x 10
110 x 10
110 x 10
Standing Calf Raise
Rest Pause Set: 154 x 12-8-7
Lying Leg Curl
65 x 20
65 x 18
5 mins walking on 15% incline treadmill w/ weighted vest
-had to leave so no time for more cardio
got home and ate so much I had to sit by the toilet cause I was sure I was going to be sick
got in today and just wanted to squat my fuckin brains out
ATG Squats
none of these were "breathing squats" so I didn't stand and rest between reps, I just banged them out one after another
88 x 5
110 x 5
143 x 5
165 x 3
187 x 6
209 x 4
226 x 1
242 x 1 parallel
165 x 12
132 x 20
110 x 30
ATG Front Squats
110 x 10
110 x 10
110 x 10
Standing Calf Raise
Rest Pause Set: 154 x 12-8-7
Lying Leg Curl
65 x 20
65 x 18
5 mins walking on 15% incline treadmill w/ weighted vest
-had to leave so no time for more cardio
got home and ate so much I had to sit by the toilet cause I was sure I was going to be sick
fuck guys I got up at 4.30am this morning since i went to bed so early last night, school is closed because there is real deep snow across most of England, so was psyched for an early morning gym session. Now I find out the fuckin gym is closed until tomorrow aswell!! grr 
makes me rage
makes me rage
I got up at 4.30am today lol. I also ran 6.7 miles in the snow which was 6 inches deep in some parts. I have never run anywere near that distance before. Pretty certain Im in the best shape of my life right now.
Today -
Decided to have a day without eggs. Iv been eating 8-12 eggs every day (only 2-4 yolkes) and I have had really bad wind problems, Its gotten to the point where it bloats me and gives me stomach aches. Dude my farts are like a fucking smog its gross but kinda funny.
Meal 1:
1 small banana
2.5oz oats (made into oatmeal w/ water)
3oz blueberries
handful rasberries
2.5oz whey protein
2g fish oil
Totals: 58g protein, 65g carbs 8g fat
(at this point I was intending to go to the gym, hence the high carb breakfast)
Meal 2:
8oz chicken breast
2 small slices wholemeal bread
1oz apricots
multivitamin
Totals: 55g protein, 28g carbs, 4g fat
-cardio-
Meal 3:
225ml fruit juice
8oz extra lean steak
quarter of a red pepper
1 small mushroom
4 pieces broccoli
half a green pepper
half a raw carrot
some spring onion to fry with the steak
2g fish oil
Totals: 55g protein, Im guessing around 20g carbs, 10g fat
Meal 4:
125g mackerel
1 small slice wholemeal bread
150g cottage cheese
Totals: 37g protein, 18g carbs, 13g fat
Meal 5:
8oz chicken breast
2 small slices wholemeal bread
2g fish oil
Totals: 55g protein, 18g carbs, 2g fat
Meal 6:
2.5oz whey protein
1oz ANPB
large handful spinach leaves
Totals: 58g protein, 7g carbs, 15g fat
Daily Totals: 318g protein, 156g carbs, 52g fat = 2364kcal
Today -
Decided to have a day without eggs. Iv been eating 8-12 eggs every day (only 2-4 yolkes) and I have had really bad wind problems, Its gotten to the point where it bloats me and gives me stomach aches. Dude my farts are like a fucking smog its gross but kinda funny.
Meal 1:
1 small banana
2.5oz oats (made into oatmeal w/ water)
3oz blueberries
handful rasberries
2.5oz whey protein
2g fish oil
Totals: 58g protein, 65g carbs 8g fat
(at this point I was intending to go to the gym, hence the high carb breakfast)
Meal 2:
8oz chicken breast
2 small slices wholemeal bread
1oz apricots
multivitamin
Totals: 55g protein, 28g carbs, 4g fat
-cardio-
Meal 3:
225ml fruit juice
8oz extra lean steak
quarter of a red pepper
1 small mushroom
4 pieces broccoli
half a green pepper
half a raw carrot
some spring onion to fry with the steak
2g fish oil
Totals: 55g protein, Im guessing around 20g carbs, 10g fat
Meal 4:
125g mackerel
1 small slice wholemeal bread
150g cottage cheese
Totals: 37g protein, 18g carbs, 13g fat
Meal 5:
8oz chicken breast
2 small slices wholemeal bread
2g fish oil
Totals: 55g protein, 18g carbs, 2g fat
Meal 6:
2.5oz whey protein
1oz ANPB
large handful spinach leaves
Totals: 58g protein, 7g carbs, 15g fat
Daily Totals: 318g protein, 156g carbs, 52g fat = 2364kcal
Last edited:
dude its reallyawesome to see how disciplined ur being on ur diet. Mad props to you broskavich
I get tired doing a 2 minute warm up on the treadmill
I get tired doing a 2 minute warm up on the treadmill
broskavich made me LOL haha
and thanks dude, I gotta say Im pretty pleased with my diet too! I cant wait to get back to "bulking", I feel that if I can keep these clean eating habits my gains in terms of size and strength should be so much better than before.
I fucking loath the treadmill man, 15-20mins on it post workout is all I can manage and I hate it.
But I was running outdoors in the snow in the morning when its quiet with hardly anyone else around down a bike track that used to be a railway, it cuts through fields and a small forest. Its much differant than riding a treadmill in the gym lol and it was actually pretty fun
(no gay)Today - Chest, Shoulders, Tri's
(early morning workout)
Military Press
44 x 8
72 x 5
88 x 3
110 x 6 - sweet!
Flat DB Press
38.5's x 8
66's x 11 PR
77's x 6 PR
Dips
bw x 3
bw + 33lbs x 11 PR
bw + 44lbs x 6 PR
Flat DB Flye - short rest between sets
27.5's x 10
33's x 10
38.5's x 10
Cardio
3 rounds of kettlebell circuit
3 rounds of dumbell complex
20-25mins (slow) outdoor walking
too icy to run or walk fast outdoors...
awesome workout! Set some great PR's and felt awesome!
then I go and read gladiator's log and he is pressing twice as much as me overhead lol
Today - Back
couple sets pulldowns to warmup
Chins (extra wide grip)
bw + 22lbs x 8
bw x 12
bw x 8
bw x 8 neutral grip
BB Row (Pendlay)
44 x 8
66 x 8
88 x 8
121 x 8
138 x 8
154 x 5
165 x 5 form kinda sloppy
110 x 12
One Arm DB Row
44 x 12/12
66 x 12/12
88 x 15/15
61 x 10/10
Weighted Hypers
22lbs x 10
44lbs x 10
66lbs x 10
Cardio
5mins incline treadmill w/ weighted vest
-had to go
took a week off from deadlifts
good workout.
couple sets pulldowns to warmup
Chins (extra wide grip)
bw + 22lbs x 8
bw x 12
bw x 8
bw x 8 neutral grip
BB Row (Pendlay)
44 x 8
66 x 8
88 x 8
121 x 8
138 x 8
154 x 5
165 x 5 form kinda sloppy
110 x 12
One Arm DB Row
44 x 12/12
66 x 12/12
88 x 15/15
61 x 10/10
Weighted Hypers
22lbs x 10
44lbs x 10
66lbs x 10
Cardio
5mins incline treadmill w/ weighted vest
-had to go
took a week off from deadlifts
good workout.
