My Training Journal

[ExtraMile]

Today - last workout of 2nd week on 5x5

Squat
105 x 5
132 x 5
160 x 5
187 x 5
218 x 3
160 x 8

Benchpress all reps paused for 1-1.5 seconds
94 x 5
121 x 5
143 x 5
165 x 5
196 x 3
143 x 8

BB Row
66 x 5
83 x 5
105 x 5
121 x 5
141 x 3
105 x 8

Dips
bw x 3
bw + 61lbs x 25 second static hold at midpoint
bw x 16 slow negatives

EZ Bar Curl - w/ Fat Gripz
bar x 8
44lbs x 8
70lbs x 10

Decline Skullcrusher
bar x 8
55 x 8
99 x 8

stretching for chest and lats

-post workout shake-

15mins outdoor running

destroyed my squat, bench and row sets today. Making progress with the dips and curls and trying to find a tricep extension that I like. I might try some extensions with bands next week. Either way I want to just find an exercise and stick with it and get stronger at it asap...

 

[ExtraMile]

This is what I ate yesterday. Almost cleared 400g of protein.

4oz banana x 2
13 fl oz egg whites
4 whole eggs
Baked beans

200g cottage cheese
2oz satsuma

4.5oz apple x 2
14oz chicken
Spinnach, red pepper, cucumber, lettuce
0.5oz cashews
1oz brazil nuts

300g turkey breast (65g protein)
3.5oz banana
1oz mixed dryed fruit
2oz peas
2oz sweetcorn
1g fish oil

-workout-

3scoops whey (contains carbs)

300g lean steak (69g protein)
handful spinnach leaves
Spring onion
1tsp BBQ sauce
4.5oz apple
1oz pb
2g fish oil

total Protein: 398g
total carbs: 225g (oops)
total fat: 65g

carbs were a little high but still clean

the 3rd meal was split up over breaktime and lunchtime at school, not all eaten in one sitting.

Cottage cheese meal was just a snack 1 hour after my breakfast (metabolism is getting faster and I don't stay full for very long)

 

[iggy]

good shit!

 

[iggy]

what about those sexy girls you work with? did you go out drinking with them yet?

 

[ghettostudmuffin]

Kickin ass on the eating man. Keep up the great work.

 

[ExtraMile]

Thanks guys, as you can see with the new avi my arms are my weak point in terms of bodybuilding. They always have been and Im hoping I can bring them up with the new eating plan. Not measured them in a while but they are probably about a whopping 14 inches lol

call it gay or whatever but my goals are turning more and more towards looking great than just being strong and looking shitty...

I would much rather be a strong bodybuilder than a fatass powerlifter lol.

 

[ghettostudmuffin]

Hey man....easy on the fat powerlifter jokes. I sorta resemble that!

That said you got a looong way to go before being a "strong" bodybuilder.

 

[ExtraMile]

Hey man....easy on the fat powerlifter jokes. I sorta resemble that!

That said you got a looong way to go before being a "strong" bodybuilder.

well you gotta start somewere. All Im saying was rather than my goals being full focused on squat/bench/deadlift I am a bit more focused on all round performance and staying lean now. And who doesnt want bigger arms lol.

I want to lift tomorrow instead of Monday! Just wondering if Ill be ready to hit those 3 rep weights from last workout for 5 reps by the morning though... Its probably best to just wait till Monday and do some conditioning work in the morning.

I have exams starting at school this week too so not sure how easy it will be getting to the gym... fuck I only just thought about this.

 

[ghettostudmuffin]

It's all good man. You look fantastic now and will only get better as you add a little mass here and there and further refine your build.

Honestly strength is pretty low on the totem pole as a pure bodybuilder. Granted, generally if you lift big weights all around you are likely going to be big, but that's also related to muscle length, bone thickness and roids really.

Based off your build and structure I would guess you could be as lean as you are now or leaner and still be a good 15-20lbs of muscle heavier rather than 15-20lbs of "weight".

15-20lbs more muscle on your frame at your current bodyfat would have you looking pretty jacked even if you only weighed 180lbs.

I would highly recommend waiting until Monday to lift. You know the story. The gains come outside the gym. The stimulus is in the gym.

 

[the.gladiator1987]

EM you lookin lean lil bro!