My Training Journal

[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.

 

[ExtraMile]

Today - chest, shoulders, tri's

pretty weak, not eating much carbs right now. I guess you could say this is for the greater good though. Carbs are lower right now because I'm resetting my diet to get back on track and in the habit of eating clean all the time and because I'm trying to find a good balance between fat and carbs.

Benchpress - dynamic effort
bar x 3
88 x 3
110 x 3
110 x 3
110 x 3
110 x 3

Flat DB Press
33's x 10
50's x 6
66's x 9
72's x 4
44's x 8 flye/press hybrid

Seated DB Press - getting sick of this exercise...
27.5's x 10
50's x 9?
50's x 4

Weighted Dips
bw x 3
bw + 44lbs x 5
bw x 10

holy f that was dissapointing. Going in there I was hoping to hit 66's for 11-12 on the flat presses, 50's for 10-12 seated and 8+ reps of dips with the 45lb plate...

15 mins outdoor running

 

[ExtraMile]

Today was back and biceps

Deadlifts
165 x 5
198 x 5
231 x 5
286 x 1 wasn't too hard
308 x 3

Smith Machine Shrugs
a 55lb plate plus a 45lb plate each side for 2 sets of 10 reps with full ROM

Wide Grip Chins
bw + 22lbs x 8
bw x 10

3 sets of pinch grip holds for time between sets of chins

BB Row
88 x 5
121 x 10
weak!

Db Pullover
72lb Db x 12

DB Curls - with Fat Grips
22's x 10 easy
38.5's x 6
38.5's x 4
50's x 8 (pinwheel curls no fat gripz)

Cardio - sprint intervals on incline treadmill - 5 sets of 1min with 1 min between

adding fat gripz to db curls really seems to make a differance...

I'm so weak on bent over rows... In a way this makes me want to stick with them and improve them.

Awesome workout. Probably shoot for 286x5 next week which shouldn't be max effort. I want to try some rack pulls with bands some time soon too.

 

[the.gladiator1987]

I wish I would stick to bb rows bro. Do it for me lol. I know my back would be way more developed if I could bb row my bench (365) but 225 is fuckin hard. I dont like that. keep up the good work

 

[ExtraMile]

Me too man. My bench is in the low 200s but I don't think I can even row 1 plate a side for 8 reps lol. I'm like you though - never stuck at them long enough to make lots of progress with them.

But when I think about it my strength needs improving on EVERYTHING! I feel so weak at all my lifts right now lol.

 

[ExtraMile]

Me too man. My bench is in the low 200s but I don't think I can even row 1 plate a side for 8 reps lol. I'm like you though - never stuck at them long enough to make lots of progress with them.

But when I think about it my strength needs improving on EVERYTHING! I feel so weak at all my lifts right now lol.

 

[ExtraMile]

Today was legs and abs, pretty good session actually strength is coming back

Squats
110 x 5
132 x 5
165 x 5
198 x 3
231 x 5
198 x 12 PR

Seated Calf Raise
80lbs x 8 (warm up)
120lbs x 20 PR
-rest pause-
120lbs x 10
-rest pause-
120lbs x 7

calf stretching

DB RDL
44's x 8
88's x 20 PR

Weighted Hypers
bw + 55lb behind neck x 11
bw x 20

4 sets hanging leg raise

 

[JDid23]

good work bro!!!

 

[ExtraMile]

Thanks man. Going through a bit of a rough patch right now, pretty much loosing focus in everything. Work, training, diet, school. Cant seem to get my shit together and focus on getting things done. I dont know why. I have an exam which I've already failed once on Autism for psychology class tomorrow, I only just remembered about it right now and its 12:00am. I barely know anything about it...

But Im setting myself a goal - Im giving up all bad/cheat food for lent. (lent lasts from 9th March - 23rd April) I dont know if you have lent in America but over here average people try to give up shitty things like chocolate for the lent period and most end up failing. If for some reason I end up failing this too well then I wont know what to do.

 

[Tblock1]

Wow sorry about the rough patch man! Good luck holding to that promise!