My Training Journal

[ExtraMile]

Deload leg workout today

Squat
110 x 5
132 x 5
154 x 5
176 x 5

Front Squat
132 x 6
154 x 6
154 x 6
154 x 6

Standing Calf Raise
242 x 15-7-7 (rest-pause set)

Calf Stretching

Lying Leg Curl
2 sets

Weighted Decline Situps
3x12 w/ a 38.5lb BB

Steady State Cardio x 30 mins

 

[ExtraMile]

Today was another deload workout, chest/shoulders/tri's

Bench
88 x 5
110 x 5
132 x 5
160 x 5

Military Press
bar x 8
Bar x 5
66 x 5
88 x 5

Couple sets 1 arm OHP w/ kettlebells

Incline DB
61's x 6
66's x 6
72's x 6
72's x 6

Reverse Grip Bench
143 x 8
143 x 8
143 x 8

Tri Extensions - 5 sets of 20

Cardio x 25mins

can't wait to hit back on Friday...

 

[moya]

how's the shoulder feeling bro?

ive had a minor injury in my right tricep that i only feel when i do overhead work... its been around for a while now unfortunately...
kill that back day bro! that is always my favorite day...

 

[ExtraMile]

Today was a pretty rushed workout. Finished in 55mins. Finished all my deadlift sets within 25mins of walking into the gym.

Deadlifts - (almost) all double overhand
132 x 5
187 x 5
242 x 5
292 x 5

grip felt solid but as soon as I locked out the 4th rep at 292 the bar just shot out of my hands for some reason. Regripped with a mixed grip for the 5th rep. Everything else was double over

BB Row
bar x 8
127 x 8
127 x 8
121 x 8
121 x 8

Wide Grip Chins - really struggling to make progress on these
8
8
7

DB Curls
39's x 8/8
44's x 8/8

Cross Body Hammer Curls
55's x 8/8
55's x 8/8

 

[ExtraMile]

Today was a pretty rushed workout. Finished in 55mins. Finished all my deadlift sets within 25mins of walking into the gym.

Deadlifts - (almost) all double overhand
132 x 5
187 x 5
242 x 5
292 x 5

grip felt solid but as soon as I locked out the 4th rep at 292 the bar just shot out of my hands for some reason. Regripped with a mixed grip for the 5th rep. Everything else was double over

BB Row
bar x 8
127 x 8
127 x 8
121 x 8
121 x 8

Wide Grip Chins - really struggling to make progress on these
8
8
7

DB Curls
39's x 8/8
44's x 8/8

Cross Body Hammer Curls
55's x 8/8
55's x 8/8

Moya, shoulder is feeling better. I guess not 100% perfect but much better than it was. I think the deload this week has done it good.

 

[the.gladiator1987]

EM, workouts are looking good my man. I havent been to the gym in 10 weeks - im getting skinny, I need some good diet advice lol and here I am as a Mod asking for diet advice from a highschooler

 

[Sub-Zero]

EM, workouts are looking good my man. I havent been to the gym in 10 weeks - im getting skinny, I need some good diet advice lol and here I am as a Mod asking for diet advice from a highschooler

humility : in its most raw form!

 

[JDid23]

great workouts my dude!!!!

 

[ghettostudmuffin]

Good job EM.

You know as a suggestion on the pullups which is what I assume you mean by wide grip chins you might try some lower rep weighted work for abit. Maybe give 8 sets of 3 a shot with whatever amount of weight allows you to do that. Perhaps 25lbs-40lbs and build that up over several weeks to a month or 2 to 5x5 ie increase the reps and drop the sets. I guarantee if you train for a month up to 5x5 with 25-40lbs that at least your first set of pullups you will be able to get more reps.

I don't know. I just always felt chinups and pullups were better worked with reps in the 1-5 range with weight or more advanced versions like 1 arm negatives and sternum chinups than how many you can do. I mean if you have to scale a roof or fence what is gonna be more functional? Doing 10 reps with bodyweight or a double/triple with 50 or more pounds?

Keep up the good work.

 

[ExtraMile]

Ghetto: I've tryed doing weighted too lol I can't get any progress going. Maybe I need more sets like you said, I have never done 8 sets on chins in a workout...

This is yesterdays workout

Squat
110 x 5
138 x 5
165 x 5
198 x 3
259 x 7

Smoked after this. Energy levels were pretty low during this workout and ran out quick.

Front Squat
132 x 6
143 x 6
154 x 6
165 x 6

Romanian Deadlift
132 x 8
176 x 8
220 x 8
253 x 6
-dropset 132 x 20 (lol)

Seated Calf Raise
Rest Pause Set: 135 x 16-10-8

Calf stretching

Hanging Leg Raise 2 sets of 15
Ab Wheel 1 set of 15, 1 set of 18

EM, workouts are looking good my man. I havent been to the gym in 10 weeks - im getting skinny, I need some good diet advice lol and here I am as a Mod asking for diet advice from a highschooler

send me a pm bro