My Training Journal

[ExtraMile]

Today - Saturday - Legs
Squat
60kgx10
70kgx6
80kgx4
90kgx5
90kgx5 - none to failure. 90kg = 198lbs.

Narrow Stance Front Squat ATG.
50kgx8 x2sets. 4second pause at the bottom, 2 second pause at the top.

Lying Leg Curl
95lbs x 8
95lbs x 5 <-- rest was too short

Farmers Walk 3 sets.

Rotator Cuffs 3x15 on internal, 3x15 on external

Under Hand Pulldown 2x5 with 88kg.

Stationary Bike. - 7.15km in 14 mins. Not rode a bike since around June.
Rowing Machine. - 2000m in 8min 30 secs. Never used a rowing machine before in my life.

 

[ExtraMile]

Monday - Chest
This workout sucked dick, I was weak on everything
Flat BB benchpress
50kgx9
55kgx5
60kgx5
60kgx5

Incline DB:
22.5kgx8 (warmup)
25kgx6
25kgx5
22.5kgx7

CGBP:
50kgx7
50kgx8
-dropset - 40kgx10

Tricep Press down 2x8

Pullover:
20kgx10
25kgx8

 

[ExtraMile]

Heres what Im thinkin of doin now:

Monday – Chest, Triceps
Tuesday – Deadlifts, Hams, Biceps
Wednesday - Off
Thursday - Off
Friday – Back, Shoulders
Saturday – Quads, Glutes, Calves
Sunday – Off


Monday –
Flat BB Bench 3x6
Dips (weighted if neccessary) 3x8
Incline DB 2x8
Crossover / Pullover superset 2x10-15
CGBP 3x8
Overhead Two Arm DB Extension or Pressdown 2x8-10

Tuesday -
Deadlift from floor 1x6**
Romanian Deadlift 3x6
Back Extension 2x15-25
Leg Curl 3x8
Biceps - 3 sets. Not decided exercise. On quad day aswell if needed

Friday -
Pendlay Row 4x8
Behind Neck Military 3x6
Pulldown 3x8
Wide Grip Upright Row 2x8
Lateral Raise 3x8
Barbell Shrugs 3x10


Saturday -
Wide Squat 2x5
Front ATG Narrow Squat 3x8
Barbell StepUp 2x10 per leg (I heard this is good for the glutes)
Weighted GHR 2x8
Seated Calf Raise – Nelson’s Routine
Pinwheel Curl or Farmers Walk 3 heavy sets


* Never done these before, if I don’t like them Ill swap for alternating DB Front raise cuz I like those, If I do like them Ill change to front raises every 4 weeks
** Swap for rack deadlift 2x6 every 3-4 weeks


What do you think to that? I would probably add in a little abs after every workout or which ever I have time.

 

[ironwings]

Looks good. Don't worry about your biceps - you are working them plenty on all your other days.

Have you ever done good mornings? I think you would find them more beneficial then hamstring curls.

 

[iggy]

i believe sldls would be better than good mournings. they are a really complicated exercise and you can get very easily injured during them ironwings.

 

[OneBreath]

Damn dude, you've got some serious commitment for your age. I'm subscribing to your journal. Keep up the hard work and hit me with any questions you might have.

 

[ironwings]

i believe sldls would be better than good mournings. they are a really complicated exercise and you can get very easily injured during them ironwings.

Agreed.

 

[ExtraMile]

Looks good. Don't worry about your biceps - you are working them plenty on all your other days.

Have you ever done good mornings? I think you would find them more beneficial then hamstring curls.

Ah, about biceps, Iv never really bothered about them before but just lately Iv started doing some mechanical advantage extended set routines for them and loved it. So you think I should have deadlifts, romanian deadlifts AND good mornings/StiffLeg Deadlifts all in one day? My hams get pretty sore after wide squats and normal deadlifts, romanian deadlifts I dont feel it at all in my hams but the next day they are sore as fuck, and GHR works them too... Im stuck for glute exercises too, I read you saying BB stepups are good so Im gonna try them, wide squats also make my glutes sore...

Forearms and Delts are a big focus though lately, I figured at school their the two muscles that are mainly gonna be seen with my school shirt on, I already have big shoulders but my waist isnt too slim so aftetr the cut at the end of march I should be ok, I have skinny forearms though, Ill post pics of them if you want?

 

[ExtraMile]

Damn dude, you've got some serious commitment for your age. I'm subscribing to your journal. Keep up the hard work and hit me with any questions you might have.

Thanks bro, since I joined here in may 08 Iv always seen you as having the sorta shape I always wanted mwm5 isnt bad either but Id love to be your proportion

 

[ExtraMile]

Oh and that split and routines above I thought of myself, heres the other one I was thinking of doing that me and SaiBoT thought of together, Monday is for sure but Wednesday and Friday might need a bit of tweeking...

Monday:
Hang Clean with PushPress 3x5 not to failure
Wide Stance Squat 3x6
Pendlay Row 3x8
Pulldown 3x8-10
Lateral Raise 3x8
3 sets biceps-


Wednesday:
Rack Deadlift 2x6
Romanian Deadlift 3x8
Weighted Dips 3-4x6
CGBP 3x8-10
Front Raise 3x8
Bent Over Laterals 3x10

Friday:
Overhead Squat 3x7 <-- not to failure
Front Squat ATG 3x8
Flat BB Bench 3x6
Farmers Walk 3 sets
Pullover 2x10
-superset with-
Cable Crossover 2x10-15

Which do you think would be better?