My Training Journal

[ExtraMile]

Todays meals

Eggs
Red pepper
Mushroom
Banana

Steak cooked in grapeseed oil
Broccoli
Cauliflower
Banana
Fish oil
Nuts

Chicken cooked in grapeseed oil
Peas
Sweetcorn
Blueberries
Olive oil

Fish
Sweet potato
Green beans

Oats
Cottage cheese
Whey
Raspberries
PB
Multivitamin

Totals: 340g protein, 140g carbs, 100g fat = 2840kcal

carbs are coming back!

 

[iggy]

nice! you should start eating more prunes though EM!

 

[ExtraMile]

Thanks iggy

got really pissed off before the gym and ended up not wanting to go but forced myself anyway. Was planning on just going to squat 1 top set and leave since I was lacking motivation.

Turned out to be a good workout despite my mood.

Squat
110 x 5
138 x 5
171 x 5
198 x 1
220 x 1 belt added from here
242 x 8
198 x 20 or 21 not sure
both last sets were PR's

Seated Calf Raise
80 x 6
120 x 22 PR
-rest pause-
120 x 9
-rest pause-
120 x 6

DB Romanian Deadlift
3x12 w/ 88's

Weighted (low)Decline Situps
+22 x 8
+33 x 12
+39 x 10 x 3 sets

(held a short straight bar in the cross grip front squat position for the extra weight on situps)

Very pleased with how everything went. My squats are going the best they have done in the last 2 years. My technique has improved too. Better glute activation and upper back tightness means I drive out of the hole a bit better and keep my chest up.

 

[Seansean]

Your journal is cool, Following!

 

[ExtraMile]

seansean thanks bro.

Got a bench cycle planned out lasting 8 weeks. If all goes to plan I should be back up around 242 for my 1rm by the end.

Im thinking of bumping my carbs up a little again this week.

Squatting is going great too, I think I would be good for 225x20 fresh, or 275x1. I also wanna try and hit 155x50 soon... Ill be sure to get my camera recording for a 50 rep set haha.

 

[NBAfan#21]

seansean thanks bro.

Got a bench cycle planned out lasting 8 weeks. If all goes to plan I should be back up around 242 for my 1rm by the end.

Im thinking of bumping my carbs up a little again this week.

Squatting is going great too, I think I would be good for 225x20 fresh, or 275x1. I also wanna try and hit 155x50 soon... Ill be sure to get my camera recording for a 50 rep set haha.

225x20 is a bit too much for you at this point i think. Unless you have a 1 rep max close to 315lbs.

 

[ExtraMile]

Well now you say that I gotta do it bro. Half of me says fuck the 8 rep sets, buy some new batteries for my camera and hit 226x20 on Monday to prove you wrong, the other half says to not get distracted and carry on progressing since what Im doing now is going well... hmm

Today - chest, shoulders, tri's

Benchpress
88 x 5
110 x 5
132 x 5
160 x 5
182 x 6

Military Press
bar x 4
bar x 4
66 x 5
88 x 16 big PR!

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

Weighted Bench Dips
bw x 8
+ 88lbs x 6
+ 176 x 10 PR
+ 66 x 22 PR

chest stretch for 60secs

conditioning work has def helped with higher rep stuff.

workout done in 55mins

 

[Tblock1]

lol no way you can get 225x20

 

[Tblock1]

225x20 is a bit too much for you at this point i think. Unless you have a 1 rep max close to 315lbs.

A bit much? Definitely way too much for him

 

[ExtraMile]

Fuck you tcock I know what your doing.