My Training Journal

[moya]

nice work bro, getting strong on those deads... what is your bw right now? you look to be good for a 2xbw pull... when the time comes, warm up just enough but dont overdo it because youre going to want to hold your strength... maybe just a few light tripples, then a couple mid singles... i know you have it in you...
as for the belt, it takes some getting used to deadlifting... it wrecked my core the first month or so with bruises and cuts... also you have to find that sweet spot to push off against...
im looking at getting an inzer belt asap for my upcoming meet, might be too late though... the one i use is well broken in though, just not quite as supportive...
you were asking about my training bro, check out my log on the anabolic forum... it should be towards the top of the first page, though it is a long read if you have the time...

 

[ghettostudmuffin]

Nice job Extra. I can see your strength on the basic compound lifts are starting to get pretty respectable.

Keep up the good work.

 

[ExtraMile]

nice work bro, getting strong on those deads... what is your bw right now? you look to be good for a 2xbw pull... when the time comes, warm up just enough but dont overdo it because youre going to want to hold your strength... maybe just a few light tripples, then a couple mid singles... i know you have it in you...
as for the belt, it takes some getting used to deadlifting... it wrecked my core the first month or so with bruises and cuts... also you have to find that sweet spot to push off against...
im looking at getting an inzer belt asap for my upcoming meet, might be too late though... the one i use is well broken in though, just not quite as supportive...
you were asking about my training bro, check out my log on the anabolic forum... it should be towards the top of the first page, though it is a long read if you have the time...

Thanks bro. Bodyweight I think is around 171-173 right now. I pulled 330x2 a while back and 308x3 2 weeks ago. I reckon now Im starting to implement carbs back into my diet my strength should bump up and Ill be good for a 340-350 pull which would be 2xbw. Ill try and get a video when I do. Its just a matter of time.

Ill check out your training log tomorrow morning

Nice job Extra. I can see your strength on the basic compound lifts are starting to get pretty respectable.

Keep up the good work.

Thanks bro, Im finally breaking out of the 200lb range for deads... its only taken almost 2 years lol

You may have missed the post I made, but you'll be glad to hear Im making some dietary changes and going to scrap the high fat/low carb thing for a while now. Im starting to implement more carbs. Increase the daily intake by around 20-30g each week and see how I go.

Right now Im only really using fruit and veg, but this week I've been at 120g so thats easy to hit without eating a tonne of grains. Then Ill start to implement oats and sweet potato. Those will be the first two to come back into my diet.

 

[moya]

go with the sweet potatoes bro, they are g2g...
i really wanna see you pull that 350... that is outstanding for your weight/age... truly proud of you bro...

 

[ExtraMile]

go with the sweet potatoes bro, they are g2g...
i really wanna see you pull that 350... that is outstanding for your weight/age... truly proud of you bro...

Yep I cant wait to get them into my diet.

So far today Ive eaten

Meal 1
eggs
cottage cheese
banana
1 small piece wholemeal bread
2g fish oil
63g pro, 32g carb, 22g fat

Meal 2
11oz chicken + 1tbsp grapeseed oil
garden peas
sweetcorn
blueberries
half oz almonds
73g pro, 27g carb, 25g fat

Meal 3
2 scoops whey
natural peanut butter
raspberries
small serving oats (10g carbs)
50g pro, 15g carbs, 15g fat

Meal 4
12oz fish
poached egg
broccoli
garden peas
1.50z cheddar cheese
1oz dried apricots
0.5tbsp evoo
90g pro, 20g carbs, 30g fat

and now Im going to bed. Ive only been awake for 11 hours lol.

this puts totals at 276g protein, 94g carbs, 92g fat so basically just a scaled down version of how I eat in the week. On Tuesday Im planning on bumping up my carbs from 110-120g to 140-150g per day and dropping my fats from 125g to 100-110g per day. Protein is going to stay at 350g per day. Although all these numbers may get scaled back a little on the weekends.

basically I take the opportunity to catch up on sleep at the weekends so the days are shorter for me, Im also not as active as I am in the week so I just cant fit in 5 or 6 meals like usual. It sucks but I just try and make the meals I eat as good as I can. This may not be ideal but Im working on it.

 

[ExtraMile]

Today was legs and abs... I've felt like shit all day. Looking back I should have done squats and calves and left....

Squat
110 x 5
143 x 5
176 x 5
198 x 1 belt on here
237 x 5
198 x 16
last two sets were PR's

Standing Calf Raise
110 x 6
242 x 9-7-6 (rest pauses)

Sumo Deads
worked up to 264x5

Lying Leg Curl
65 x 20
65 x 19
65 x 13

Abs - 5x10 weighted roman chair situps

Cardio - treadmill intervals

my traps and hams are starting to look bigger...

 

[ExtraMile]

Just pigged out a bit (on pretty clean food)... Ate a whole chicken (with the skin) plus an extra 5 chicken legs then several pieces of fruit... Now I'm kind of craving a peanut butter protein brownie...

edit: 1 protein brownie down the hatch

 

[ExtraMile]

Today - chest, shoulders, triceps

Benchpress (deload)
88 x 5
110 x 5
132 x 5
154 x 5
176 x 6

Military Press
44 x 5
77 x 5
110 x 6 PR

Incline DB
44's x 6
50's x 6
55's x 6
61's x 6

Weighted Bench Dips
88 x 6
176 x 9
55 x 25
last 2 sets were PR's

Flat Flyes
27.5's x 12

15mins Cardio

 

[ExtraMile]

Today - Back, Bi's

broke my ipod so no music

Power Clean
bar x 3 "hang"
88 x 3 "hang"
110 x 3
132 x 2
143 x 3
143 x 3
143 x 3

Fucked around for like 15mins trying to get a rack pull setup using the squat rack and never really managed it. Ended up pissed off and unmotivated to do any heavy pulling, also with a huge painful lower back pump.

Deadlifts
154 x 5
198 x 5
242 x 5
303 x 5 last 2 reps pretty ugly - hips shot straight up.

Wide Grip Chins
3 sets of 8 with bodyweight

One Arm DB Row
quick warmup with 44's
3 sets of 12 per arm with 72lb DB's

Face Pulls
60lbs x 20
50lbs x 20

4 sets of pinch grip holds

Cable Curl w/ Fat Gripz
50lbs x 20
70lbs x 20
80lbs x 15
100lbs x 10
110lbs x 7
130lbs x 5

Conditioning - really enjoying this lately
5 Rounds:
1 Arm DB Snatch x 3 per arm - 61,66,66,66,66
Kettlebell Goblet Squat x 10 - 35,70,70,70,70
Kettlebell Swing x 15 - 35,53,53,53,53
Farmers Walk x 2 lengths w/ 72lb DB's
Pushups x 11

-Pulls from the floor
-100 reps of upper back work
-Curls for the Girls
-Conditioning

Im going to start with triples next week and start peaking my deadlift. Hopefully get a couple of weeks of progress with triples. Then hit the 1rm the following week.

350lb deadlift for a double bodyweight pull...

 

[ExtraMile]

Yesterdays diet

Meal 1: oatmeal, eggs, whey, PB, raspberries
Meal 2: (snack inbetween lessons) 2 hardboiled whole eggs
Meal 3: fish, onion, garlic, brown rice, peas, almonds
Meal 4: chicken, peas, sweetcorn, banana, olive oil
Meal 5: (post w/o) whey, egg whites, apple, nuts
Meal 6: steak, banana, broccoli, cauliflower, olive oil

not as much fruit as usual but not bad.