My Training Journal

[ExtraMile]

my traps/neck:

yes pale

Im pleased with my traps/upper back right now... unlike my arms lol

 

[oso0960]

Damn! solid. Arms are looking proportional to the rest of your body too.

 

[JDid23]

FUCK!!!! where the fuck is that old fatass i have come to love??????????????? amazing work man, i'm seriously proud of your hard work and dedication. It obviously paid off. You look sick in your picture

 

[SPEKTOR-AAA]

Good work brohelio!!! Keep it up, as always!

on a side note....a tan would do you wonders

 

[ExtraMile]

Thanks guys.

Can't wait to finally lift tomorrow. Not had chance to go since Saturday!

Today:

Neck Work
2x30 w/ red band

that is the extent of the exercise I've had over the last 5 days lol

 

[Tblock1]

Yeah great work EM you still got plenty of mass but are looking nice and lean. You look better in every way plus you got the beloved bodyweight to strength ratio much higher. Love it

 

[ExtraMile]

Thanks tcock

today's workout:

Bench
110 x 5
132 x 5
154 x 5
176 x 5
198 x 5
198 x 5

BTN Military
bar x reps
77 x 5
110 x 6

Incline DB
61's x 6
66's x 6
72's x 6
77's x 4

Reverse Grip Bench
132 x 8
154 x 6
165 x 6

Skullcrushers
66 x 8
77 x 7
77 x 6

Standing Calf Raise
Rest Pause Set: 242 x 14-7-6

calf stretch

good to be back!

 

[JDid23]

ahhh how i've missed my tcock. and i definitely want to second what he said about BW/Strength ratio. definitely improved big time.

 

[ExtraMile]

Today - back + bi's

dynamic warmup

Deadlifts
132 x 5
198 x 5
259 x 5
303 x 5 close to 5rm...

BB Row
149 x 4
149 x 4
154 x 4
154 x 4

Lat Pulldown
Wide:
#7 x 12
#8 x 12
#9 x 10
#10 x 6
Reverse Grip:
#7 x 12 x 3

energy levels had gotten low by the time I finished the pulldowns...

Alt DB Curls - didn't feel great
44's x 10/10
50's x 3/3

Hammer Curls
55's x 10/10
61's x 5/5

Pulldown Abs
#3 x 12
#4 x 15 x 5
#5 x 8

3 sets pinch grip holds for time
static BB grip holds going up to 308 double overhand and 374 for a few sets mixed grip

side bends w/ kettlebell 1x40 each side

had my usual whey/egg whites/fruit post workout

got home and tucked in to a nice lean steak w/ broccoli, cauliflower and onions then organic yogurt for dessert

 

[oso0960]

Damn bro some strong fuckin curls! I don't think I could even get 60s for 1.