My Training Journal

[ExtraMile]

Today - Shoulders
Behind Neck Military:
20kgx8
30kgx4
35kgx3
40kgx1
40kgx4 +2 assisted reps (failure) - 40kg = 90lbs
38kgx6 (about 1 rep away from failure) - 38kg = 85lbs

Alternating DB Front Raises (to nose level):
10kg DB's x 8 per arm x2 sets (failure)

DB Lateral Raise:
7.5kg DB's x 8 reps x2sets (not failure)

Weighted Dips:
Bodyweight (78kg + 6.5kg extra weight) x 8 reps 1st set. 2nd set x 7 reps (failure)
(78kg = 172lbs, with extra weight thats 186lbs)

Overhead DB Extension:
45lb dumbell x 8 reps (about 1 rep away from failure)
50lb dumbell x 7 reps (failure) x2 sets

Abs Circuit:
Hanging Leg Raise: reps went 20, 17, 12
Hanging Knee Raise: reps went 13, 11, 10
Oblique Crunch on GHR: reps went 25 each side, 25 each side, 20 each side

-3 sets bicep work-

WORK SETS = RED

I love shoulder day

 

[[CinnamonBuns]]

have you got any contrast pictures from the start of the journal to now?
your progress is great
simular to where i was at your age (not very long ago)
keep at it mate

 

[ExtraMile]

Thanks - Iv got a few contrast pics but I was thinkin of postin them all in the summer after Iv done a cut, posting them all at once...

Today - Legs. Was in the gym bit too long today, was talkin to people a bit much...

Sqauats:
50kgx8
60kgx6
80kgx3
85kgx4
80kgx6
85kgx5 - none to failure. 85kg = 187lbs

Front Explosive Squats ATG.
40kgx8 with 4 sec pause at the bottom. 2 sets (not to failure)

Lying Leg Curls.
90lbs x 6 x2sets (1 rep away from failure)

Heavy Pinwheel Curls
17.5kg DB's x 4 reps per arm, then 8 cheat reps per arm straight after. 3 sets (failure on the strict reps but not on the cheat reps)

Behind Back Wrist Curls:
35kg x 90 secs. Cant be bothered to type out how I do this again lol

Rotator Cuffs.
3 sets 15 reps on both internal and external

35 mins boxing drills, not 30 mins straight, 35mins in total of me and 3 other people.

WORK SETS

I am fuckin drained of energy, Iv split 3 knuckles aswell. Lol

Is it normal that I do dips with the same total weight as I squat?

 

[[CinnamonBuns]]

for now its normal, but over time your squat will progress much faster than your dips will and the gap will grow

 

[ExtraMile]

Well yeah and like SaiBoT said to me Im also squatting my bodyweight from my knees up so the total weight Im squatting is actually alot more than dips.

 

[ExtraMile]

Today - Chest
Flat BB bench:
two sets warmup - 50kgx8, 55kgx4
60kgx5
60kgx6 - little help from spotter on last rep

Incline DB bench:
22.5kg DB's x8 x2sets

CGBP:
50kgx8
50kgx8
40kgx13

Straight Bar Pressdown:
2 sets 8 reps with squeeze and slow negative

BB Pullover:
20kgx10 x3sets

Calves:
90lbs x 10 reps, 30 secs rest 80lbs x 8 reps
90lbs x 7 reps, 30 secs rest 80lbs x 10 reps

-Biceps-

 

[ExtraMile]

Today - Back
Deads:
60kg x 8
80kg x 5
90kg x 4
100kg x 3
110kg x 4 x2sets

Pendlay Row:
50kgx8
55kgx8
55kgx8

Close Neutral Grip Pulldown
2 warmups then 2x8

Bent over cable laterals:
2x8 per arm


Im not happy, last week I hurt my back twisting during boxin and split 3 knuckles back was just about better and knuckles had scabbed over, today I did some light boxin and after 20 secs by back hurt so much I had to sit down, Iv hurt it really bad. Oh and Iv popped the scabs on my knuckles and split the side of my little finger.

 

[ironwings]

Get yourself some Epsom Salts and add them to a hot bath. It will do your back wonders. And, rest, right?!

 

[ExtraMile]

We already have bath salt in the bathroom but Ill put some in next time thanks yes I hurt my back twisting durin boxing so Ill not be doin that for a week at least and then see how it is to depend on whether I do any more heavy deads. Thats two back injuries so I doubt Ill hit 300x6 by end of march now

 

[ExtraMile]

Today - Friday, Shoulder my favourite

Military Behind Head:
20kgx10
30kgx8
33kgx4
35kgx2
40kgx5
38kgx8
38kgx8

DB Front raise:
10kg DB x8 per arm -2sets

Lateral Raise:
7.5kg x 10 per arm -2sets

Weighted Dips:
Bodyweight (79kg) + 7.5kg extra x 6 reps, two sets

Overhead DB extension:
50lbs x 7 x2sets

Incline DB Curls:
12.5kgx8
12.5kgx8
10kgx8
-each supersetted with standing DB curls, reps went 7,5,8