My Training Journal

[ExtraMile]

My gym only has Db's up to 40kg... thats 88lbs lol. Yes its just a small gym.

but when I said I suck at db pressing I meant it. 66's for 10-12 reps would be a normal set for me lol. So I could still get a few months of progression before I run out of weight.

It will be a whole other story when Im benching 365 for reps lol.

today:

(protein/carb/fat)

meal 1: lean minced beef, veg, banana ~ 60/30/30
meal 2: chicken breast, veg, apple, nuts ~ 70/25/30
meal 3: lean beef (flank steak), veg, banana, nuts 70/30/30
meal 4: eggs, oranges, carrot ~ 55/20/30
meal 5: cottage cheese, blueberries, protein pancakes (made w/ eggs) + lean bacon ~ 90/40/35

*meats cooked in evoo and rapeseed oil

not perfect but not bad.

 

[miked8c]

You have, by far, the best diet I have ever seen out of a kid around my age. Like you should just quit the lifting game and become a chef. I always get hungry reading this log.

 

[JDid23]

my boy!!! keep it up

 

[ExtraMile]

Lol thanks guys.

Basically going to put my top weights back a few weeks to account for strength loss

today was back and bi's

hammies, calves and abs still sore from Monday
chest, shoulders and tri's super sore from Wednesday

Deadlifts - all double overhand
154 x 5
198 x 5
231 x 5
275 x 5

Wide Grip Chins
bw + 22lb x 7
bw + red band x 3 x 3
bw + red band x 3 x 3 (underhand)

BB Row
88 x 5
110 x 5
132 x 5
110 x 8

1 Arm DB Snatch - just for fun
44 x 3/3
55 x 3/3
66 x 3/3
72 x 2/2
83 x 1/0 couldn't get it with left hand

BB Curl
44 x 5
88 x 6 - did 8 but last two reps were kinda sloppy

few sets of static holds with fat gripz

 

[ExtraMile]

Lol thanks guys.

Basically going to put my top weights back a few weeks to account for strength loss

today was back and bi's

hammies, calves and abs still sore from Monday
chest, shoulders and tri's super sore from Wednesday

Deadlifts - all double overhand
154 x 5
198 x 5
231 x 5
275 x 5

Wide Grip Chins
bw + 22lb x 7
bw + red band x 3 x 3
bw + red band x 3 x 3 (underhand)

BB Row
88 x 5
110 x 5
132 x 5
110 x 8

1 Arm DB Snatch - just for fun
44 x 3/3
55 x 3/3
66 x 3/3
72 x 2/2
83 x 1/0 couldn't get it with left hand

BB Curl
44 x 5
88 x 6 - did 8 but last two reps were kinda sloppy

few sets of static holds with fat gripz

 

[ExtraMile]

Diet has been a little up and down lately, but I actually feel great tonight. Its leg day tomorrow and Im considering pulling some deads after my squats. I might pull some heavy SLDL or maybe use bands with the romanian deadlift.

Tweaked the diet a bit and making adjustments. Should be interesting to see how it effects my training.

 

[ExtraMile]

Today was a morning workout and did legs + abs

Squats
110 x 5
132 x 5
165 x 5
198 x 3
226 x 4 mishap on 3rd set messed it up
182 x 8

Front Squat - to low box
110 x 3
132 x 3
143 x 5
110 x 10 no box, 3-4 second negatives
such an awkward exercise... I suck at it too lol

Standing Calf Raise
110 x 8
187 x 17 PR
-rest pause-
187 x 9
-rest pause-
187 x 6

calf stretching, 3 sets of 30 sec per leg

DB RDL - 3-4 second negatives
72's x 12
83's x 12
88's x 12
88's x 8

1 set 16 reps lying leg curl
1 set 50 total steps walking lunges w/ weighted vest

Weighted Decline Situps - weight plate on forehead
bw + 33lb x 8
bw x 25
bw x 16

don't really do front squats, give them a go once every so often though. Hopefully get 226x8 on the squat soon. Might do a widowmaker set next week.

 

[ExtraMile]

Today was a morning workout and did legs + abs

Squats
110 x 5
132 x 5
165 x 5
198 x 3
226 x 4 mishap on 3rd set messed it up
182 x 8

Front Squat - to low box
110 x 3
132 x 3
143 x 5
110 x 10 no box, 3-4 second negatives
such an awkward exercise... I suck at it too lol

Standing Calf Raise
110 x 8
187 x 17 PR
-rest pause-
187 x 9
-rest pause-
187 x 6

calf stretching, 3 sets of 30 sec per leg

DB RDL - 3-4 second negatives
72's x 12
83's x 12
88's x 12
88's x 8

1 set 16 reps lying leg curl
1 set 50 total steps walking lunges w/ weighted vest

Weighted Decline Situps - weight plate on forehead
bw + 33lb x 8
bw x 25
bw x 16

don't really do front squats, give them a go once every so often though. Hopefully get 226x8 on the regular squat soon. Might do a widowmaker set next week.

 

[the.gladiator1987]

good work bro. Hows everything else goin with you?

 

[ExtraMile]

thanks glad. Finally getting back on track as of today. Been cheating too much lately mainly because while I was sick I ate whatever I wanted so I just got out of the whole diet routine. But last night I said enough is enough and decided to stop being such a puss lol.

Squatting strength still sucks but I'm hoping to bring that up. Actually my strength as a whole sucks and I just need to push it higher each workout.

Can't wait to start getting bigger.