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Sorry about the rough times....try to simplify. Its not the answer but it certainly helps.
My Training Journal
- Thread starter ExtraMile
- Start date
Today was chest shoulders and tri's
Flat DB Press
38.5's x 10
50's x 8
66's x 10
66's x 7
55's x 9
Military Press lol pathetic
bar x 8
66 x 5
88 x 10
Dips
bw x 15
bw x 9
bw x 6
time to switch these out for a while...
Smith Machine Narrow Grip Bench counting the smith bar as 10kg/22lbs
1x5 154lbs
1x3 165lbs
did these similar to a JM press in that I touched a little higher than a regular benchpress and my elbows closed almost fully at the bottom so I got a full ROM through the triceps. A little awkward but just wanted to try them out.
then finished with 2 sets of laterals supersetted with shoulder presses
and 3 sets of the ab wheel supersetted with the 200lb gripper (hit a PR of 3 reps on right hand)
Thinking maybe Ill do military presses before dumbell bench next time.
Not sure what Ill swap dips for, ideas are:
Bench Dips
CGBP
Smith Machine CGBP
Reverse Grip Bench?
Skullcrushers
shock horror I used the smith machine for an exercise....
Flat DB Press
38.5's x 10
50's x 8
66's x 10
66's x 7
55's x 9
Military Press lol pathetic
bar x 8
66 x 5
88 x 10
Dips
bw x 15
bw x 9
bw x 6
time to switch these out for a while...
Smith Machine Narrow Grip Bench counting the smith bar as 10kg/22lbs
1x5 154lbs
1x3 165lbs
did these similar to a JM press in that I touched a little higher than a regular benchpress and my elbows closed almost fully at the bottom so I got a full ROM through the triceps. A little awkward but just wanted to try them out.
then finished with 2 sets of laterals supersetted with shoulder presses
and 3 sets of the ab wheel supersetted with the 200lb gripper (hit a PR of 3 reps on right hand)
Thinking maybe Ill do military presses before dumbell bench next time.
Not sure what Ill swap dips for, ideas are:
Bench Dips
CGBP
Smith Machine CGBP
Reverse Grip Bench?
Skullcrushers
shock horror I used the smith machine for an exercise....
I usually do weighted. I got up to a 45lb plate x 8 and 55lb plate x 5 but stalled. Then swapped to bodyweight and still couldn't get any progress going.
I've hit 22 or 23 reps with bodyweight before and could only manage 15 today lol. So time to progress on another exercise then go back to them.
Today was back + biceps
Deadlifts
165 x 5
209 x 5
242 x 5
286 x 5
Towel Chins
8
6
4
4
BB Row
88 x 5
110 x 5
132 x 7
99 x 10 x3 sets (fat grips used here)
DB Pullover
72lb Db x 16
1 Arm DB Row
couple warm up sets
83 lb DB x 12/12
DB Curls - w/ fat gripz
33's x 10?
38.5's x 7
38.5's x 4
Deadlifts
165 x 5
209 x 5
242 x 5
286 x 5
Towel Chins
8
6
4
4
BB Row
88 x 5
110 x 5
132 x 7
99 x 10 x3 sets (fat grips used here)
DB Pullover
72lb Db x 16
1 Arm DB Row
couple warm up sets
83 lb DB x 12/12
DB Curls - w/ fat gripz
33's x 10?
38.5's x 7
38.5's x 4
Why dont you try and do the same thing you did to get you to 23 reps, then switch them? I honestly just do 4 sets of 6 on dips and they go up. I just did 180lbs (4 plates) attached to me for 3-4 reps. Im gonna keep doing that until I get 6 and then Im gonna add more weight
Gladiator, I've stalled on bodyweight and weighted.
Today was legs and abs, pretty awesome workout. Tryed squatting in a belt for the first time in over a year.
Squat
110 x 5
132 x 5
165 x 5
187 x 5
209 x 1 belt added here
231 x 8 PR
198 x 15 PR
Standing Calf Raise
242 x 8
-rest pause-
242 x 6
-rest pause-
242 x 5
-rest pause-
242 x 4
calf stretching
RDL
pair of 88lb DB's x 20 reps (lost grip) w/ 2-3 second negatives on each rep
Weighted Hypers
55lb across traps x 12
bw (hands behind head) x 20
Abs
Decline Situps - 100 total reps (25, 25, 15, 15, 12, 8)
Hanging Knee Raise - 50 total reps (20, 15, 15)
Squatting in a belt is awesome now I've learnt how to use it. Before it would just make it hard to breathe lol but now through Reading articles and practise I've managed to use the belt to allow me to use my abs to power out of the hole when squatting. I see a 275 squat soon.
Going to try out the belt on deads this Friday. I've only got a cheap belt from a fitness store, it fastens with Velcro lol and only costed £10. I bought it back in 2008 and have hardly used it. I'm tempted to splash the cash and buy a proper inzer belt now though.
I'll be doing more ab work since I'll be using the belt more.
Today was legs and abs, pretty awesome workout. Tryed squatting in a belt for the first time in over a year.
Squat
110 x 5
132 x 5
165 x 5
187 x 5
209 x 1 belt added here
231 x 8 PR
198 x 15 PR
Standing Calf Raise
242 x 8
-rest pause-
242 x 6
-rest pause-
242 x 5
-rest pause-
242 x 4
calf stretching
RDL
pair of 88lb DB's x 20 reps (lost grip) w/ 2-3 second negatives on each rep
Weighted Hypers
55lb across traps x 12
bw (hands behind head) x 20
Abs
Decline Situps - 100 total reps (25, 25, 15, 15, 12, 8)
Hanging Knee Raise - 50 total reps (20, 15, 15)
Squatting in a belt is awesome now I've learnt how to use it. Before it would just make it hard to breathe lol but now through Reading articles and practise I've managed to use the belt to allow me to use my abs to power out of the hole when squatting. I see a 275 squat soon.
Going to try out the belt on deads this Friday. I've only got a cheap belt from a fitness store, it fastens with Velcro lol and only costed £10. I bought it back in 2008 and have hardly used it. I'm tempted to splash the cash and buy a proper inzer belt now though.
I'll be doing more ab work since I'll be using the belt more.
Ok guys I'm finally starting to give up on the high fat/ low carb idea. Been doing it since Xmas and hasn't really worked the way I want. Although I can see it would be a very good diet for if I got to a point where I wanted strength gains while maintaining a certain bodyweight.
I've been eating less than 100g of carbs for the past few weeks, been 100% strict with no cheat meals or extra carbs other than veg/blueberries for the last 7 days and did a refeed meal after the leg workout yesterday.
But now I'm going to start adding carbs in a little at a time. This week I'm going for 110-120g per day. I'm bumping them up in little chunks each week and will adjust fats accordingly. Protein stays at 350g and still 2-3 servings of veg with every meal. I figure I may end up at 200g carbs with 80g fat (that sounds like heaven right now) but if the positive feedback I get from my body by increasing carbs starts to drop off then Ill shut down the weekly increases. I'm hoping to find where abouts the tipping point is.
The main goal right now is increased mass, although carbs sent usually directly associated with muscle building in the same way protein or even fat is, I think the very low carb intake may be something to do with the lack of lean muscle gain. I thought the reason I got so fat before was the fact that I ate carbs, but now I'm thinking it was probably: my main carb sources were
milk and bread, I did no cardio, didn't eat very clean, I ate mostly saturated fat, I ate 300+ grams of carbs.
Carb sources will be fruit and veg right now, then oats and sweet potato will be added.
I've been eating less than 100g of carbs for the past few weeks, been 100% strict with no cheat meals or extra carbs other than veg/blueberries for the last 7 days and did a refeed meal after the leg workout yesterday.
But now I'm going to start adding carbs in a little at a time. This week I'm going for 110-120g per day. I'm bumping them up in little chunks each week and will adjust fats accordingly. Protein stays at 350g and still 2-3 servings of veg with every meal. I figure I may end up at 200g carbs with 80g fat (that sounds like heaven right now) but if the positive feedback I get from my body by increasing carbs starts to drop off then Ill shut down the weekly increases. I'm hoping to find where abouts the tipping point is.
The main goal right now is increased mass, although carbs sent usually directly associated with muscle building in the same way protein or even fat is, I think the very low carb intake may be something to do with the lack of lean muscle gain. I thought the reason I got so fat before was the fact that I ate carbs, but now I'm thinking it was probably: my main carb sources were
milk and bread, I did no cardio, didn't eat very clean, I ate mostly saturated fat, I ate 300+ grams of carbs.
Carb sources will be fruit and veg right now, then oats and sweet potato will be added.
Today was chest, shoulders, tri's
Benchpress
88 x 5
121 x 3 x 3
149 x 3
176 x 1 super fast, not hard at all
187 x 8 only just
220 x 1
187 x 4 narrow grip
was expecting to hit 187x8 easily. 176 was no sweat at all. I think I set up a little wrong though because for some reason my left side was way stronger than right. A bit dissapointed here.
Military Press
bar x 5
77 x 5
99 x 9
1 Arm DB Snatch
4 sets of 2 per side w/ 72lb DB
Weighted Bench Dips - lol this exercise is so good for the ego
44 x 6
88 x 6
132 x 8
176 x 8
132 x 10? + Stripset
Front Delts - 3 sets
Cardio
just killed it with lots of sprints at differant speeds for differant lengths of time done as intervals. Finished soaked in sweat. Aprox 30mins total time.
My chest/shoulder/tri day is going to look like this now:
benchpress - 8 reps
military - 88, 99, or 110 for reps
incline db - 4x6
weighted bench dip - 6-9 reps
Benchpress
88 x 5
121 x 3 x 3
149 x 3
176 x 1 super fast, not hard at all
187 x 8 only just
220 x 1
187 x 4 narrow grip
was expecting to hit 187x8 easily. 176 was no sweat at all. I think I set up a little wrong though because for some reason my left side was way stronger than right. A bit dissapointed here.
Military Press
bar x 5
77 x 5
99 x 9
1 Arm DB Snatch
4 sets of 2 per side w/ 72lb DB
Weighted Bench Dips - lol this exercise is so good for the ego
44 x 6
88 x 6
132 x 8
176 x 8
132 x 10? + Stripset
Front Delts - 3 sets
Cardio
just killed it with lots of sprints at differant speeds for differant lengths of time done as intervals. Finished soaked in sweat. Aprox 30mins total time.
My chest/shoulder/tri day is going to look like this now:
benchpress - 8 reps
military - 88, 99, or 110 for reps
incline db - 4x6
weighted bench dip - 6-9 reps
Today was pull day, so back and biceps
Deadlifts
154 x 5
198 x 5
242 x 5
297 x 5
Shrugs
2 sets in the smith machine with a 45lb and 55lb plate each side for 20, 12 reps
2 sets of 30 reps with 55lb dumbells
BB Row
bar x 10
88 x 5
149 x 5
4 sets of 6 reps with 116lbs
DB Pullover
72lb x 19
DB Curls
27.5's x 6
44's x 8 PR
50's x 4
Circuit
5 rounds of the following:
clean and press x 3
kettlebell swing x 15
chinup x 5
farmers walk x 2 lengths of the gym
pushup x 10
88lbs for cleans on the first set, then 110lbs for all the other sets
35lb kettlebell on the first set, then 53lb kettlebell for all the others
66lb dumbells for each set on farmers walks
felt like I was going to die lol, rest sets were just as little as possible, so enough time to catch my breath.
then like 15-20mins outdoor walking
Tryed deadlifting in my belt but it felt wierd and didnt help. Going to keep it for squatting and considering buying a 10mm or 13mm Inzer belt some time soon...
Deadlifts
154 x 5
198 x 5
242 x 5
297 x 5
Shrugs
2 sets in the smith machine with a 45lb and 55lb plate each side for 20, 12 reps
2 sets of 30 reps with 55lb dumbells
BB Row
bar x 10
88 x 5
149 x 5
4 sets of 6 reps with 116lbs
DB Pullover
72lb x 19
DB Curls
27.5's x 6
44's x 8 PR
50's x 4
Circuit
5 rounds of the following:
clean and press x 3
kettlebell swing x 15
chinup x 5
farmers walk x 2 lengths of the gym
pushup x 10
88lbs for cleans on the first set, then 110lbs for all the other sets
35lb kettlebell on the first set, then 53lb kettlebell for all the others
66lb dumbells for each set on farmers walks
felt like I was going to die lol, rest sets were just as little as possible, so enough time to catch my breath.
then like 15-20mins outdoor walking
Tryed deadlifting in my belt but it felt wierd and didnt help. Going to keep it for squatting and considering buying a 10mm or 13mm Inzer belt some time soon...
