My Training Journal

[ExtraMile]

Today

Squats
110 x 5
138 x 5
165 x 5
182 x 5
225 x 3
165 x 8

Stretching for quads

Benchpress - all reps paused for 1-1.5 seconds
99 x 5
121 x 5
149 x 5
171 x 5
204 x 3
148 x 8

Standing Calf Raise
110 x 8
187 x 15 PR

BB Row
77 x 5
88 x 5
105 x 5
121 x 5
149 x 3
105 x 8

Weighted Dips
Bw x 3
Bw + 44lb x 8 PR
Bw x 15 slow negatives

Stretching for chest

EZ Bar Curl - w/ Fat Gripz
Bar x 10
44 x 10
72 x 10

Skullcrushers
Bar x 10
55 x 10
77 x 9

Stretching for bi's and tri's

post workout meal

15 mins outdoor running

 

[JDid23]

great workout bro. you look fantastic

 

[ExtraMile]

Thanks jdid

Today

Squats
110 x 5
138 x 5
171 x 5
198 x 5
226 x 5

Benchpress - all reps paused for 1-1.5 secs
99 x 5
127 x 5
142 x 5
176 x 5
204 x 5

BB Rows
72 x 5
88 x 5
110 x 5
127 x 5
143 x 5

Weighted Decline Situps - weights were held on forehead
bw x 8
bw + 22lb x 10 reps x 2 sets
bw + 22lb x 8 reps
bw x 12

Weighted Hypers - barbell held on traps
25lb x 10
44lb x 10
44lb x 10

Treadmill @ 8% incline
30 secs @ 8kph
3 mins @ 10kph
1 min rest
2 mins @ 12.5kph

all the cardio I had time for but was breathing super hard after and my temperature went through the roof. Was awesome lol.

 

[the.gladiator1987]

good bench and squat bro. looks like ull be back to ur old strength in no time

 

[iggy]

how are you liking the 5x5 EM?

you should maybe consider throwing powercleans into the mix

 

[ExtraMile]

hey iggy, 5x5 is alright, I fucking suck at BB rows lol but I like doing them and I feel they will be better for getting a big thick back than powercleans. I have considered trying out powercleans though and may do them in the future.

thanks glad, yes my strength seems to be coming back and i should be back up to where I used to be in 4-6 weeks time

Today -

Speed Squat (no box this time)
121 x 2 reps x 6 sets

getting faster...

Military Press - w/ Fat Gripz
44 x 5
66 x 5
88 x 5
110 x 5 hard...

Deadlift - all double overhand
165 x 5
198 x 5
231 x 5
270 x 5 smoked this

tweaked my deadlift form a little and my lockout seems to have improved alot.

Hanging Leg Raise
20
15
15

3 sets with 150lb gripper
3 sets hanging on the chinup bar with a gymnastics false grip

only took 1 min between the sets of hangs and my forearms got really pumped, Ill attach a pic of the gymnastics false grip because most people wont know what I mean

Seated Calf Raise
120lbs x 15 PR
-rest pause-
120lbs x 9
-rest pause-
120lbs x 6

foam rolling for back, stretching for calves and traps

Treadmill @ 8% Incline
1min @ 6.5kph
3mins @ 10.5kph
-rest 1 min-
2mins @ 12.5kph
-rest 1 min-
1min 30 sec @ 14kph
-rest 1 min-
3mins @ 10.5kph

^^^^ destroyed me lol

no Im not going to convert that into mph lol but 15kph = 9.3mph

gymnastic's grip:

badass workout!

 

[iggy]

good shit!

you might want to try pendlay rows instead of bb rows

 

[ExtraMile]

I dont like pendlay rows, I tryed them before. My BB Rows are the same as a pendlay row but without deloading the bar onto the floor each rep... I do them bent over to almost 90 degrees.

 

[ramnares]

I'm with EM on this one, I don't believe in deloading the bar each rep. BB rows give me a much better pump and I like the time under tension aspect as opposed to deloading, just my .02.

 

[ExtraMile]

Not been on here much lately as some of you may have noticed. I've started keeping a training log at home and Im not going to be updating this log anymore. Its been a hell of a ride and I've loved keeping my training log here. Thanks for all the motivation, nice comments and other stuff people have posted in here

RIP to 258 pages of the best training of my life. Feels kind of strange since I have kept this log from day 1 when I first started to train seriously at age 14...

who knows, maybe Ill come back and start it back up again some day.