My Training Journal

[moya]

5lbs of muscle in 6 months is excellent imo... that can turn into 10lbs in a year...
remember, you know your body best... just work with it...
i did enjoy gains from deficit pulls the second round i had with them... now it seems that anything realistic that i can maintain a grip on is going up... i agree with the shrugs as well, i feel they are almost a necessity for getting your dl up...

 

[ExtraMile]

Yeah thats the thought that almost makes me just keep plugging away with what Im doing - Im not getting fat and I am slowly gaining muscle/strength. Its just so frustrating to not be stronger than the week before. And with 200g carbs I can make much better strength progress. Ill have to see how it works out. Im hoping I can keep off the fat gains with the extra carbs though if I dont go over board with them and keep it all clean. Ill have to just see what happens.

With the carb boost this week Ill hopefully hit some PR's.

Did 20mins conditioning this morning (hill sprints) I need to get back to doing the conditioning circuits post workout, they seemed to really help my speed and GPP.

 

[JDid23]

kill those PRs bro!!!

 

[ExtraMile]

couldnt train today. Worked all weekend and finishing work past 11pm and getting up at 7:30am. Decided today would be best to take the opportunity to sleep and hit legs tomorrow.

 

[ExtraMile]

Today I hit a pretty brutal leg session

Squats
132 x 5
160 x 5
187 x 5
220 x 5
belt added
253 x 6
253 x 6
253 x 6
253 x 6
253 x 3 failed 4th rep, legs went jelly

was shooting for 253x6x6 but failed. First two reps of the 5th set were strong, 3rd rep was hard then 4th rep my legs just totally gave out on the 4th rep

Standing Calf "1.5's" <-- this is where after each rep you go half way down then back up to full contraction again. That counts as one rep.
Rest Pause: 242 x 8-5-4

Seated Calf Raise
Rest Pause: 105 x 12-8-6

Weighted Hypers
55lbs BTN x 12, 11, 10

Hanging Abs 2x15

Leg Press 3 second negatives and no lockouts
Strip Set: 285 x 10
*240? x 6
*205? x 6
*170? x 20

quads = dead

(very heavy leg press machine)

No cardio because my legs were toast

 

[JDid23]

don't worry about it man.... your squats are coming along nicely and seem to be WHERE THEY SHOULD BE!!!!!!!! i remember about a year ago when you could bench as much as you could squat hahaha

 

[ExtraMile]

Haha thanks man, my squat has made the best progress this year of all my lifts. I started out in January at I think 220x3, 4 weeks ago I hit 270x5...

 

[ExtraMile]

Today

Benchpress
132 x 5
154 x 5
176 x 5
198 x 5
220 x 5 (max)
242 x 1
132 x 28

5th rep of 220 was actually harder than the 1 rep of 242. I probably had 5lbs more in me for the 1 rep set

Incline BB
110 x 5 x 3 (investigating with bench angles)
121 x 5 x 5
I'm doing these as a replacement for military so I used quite a high incline. Higher than I would normally press from to hit chest. I found it a little awkward and unstable but probably just because it's my first time for over a year.

DB Presses
About 5 sets of 8 pretty weak since my chest and shoulders were smoked

3 sets of seated side raises

June 23rd 2010 I benched 242x1 then 132 x 25. I weighed 209lbs.

June 22nd 2011 (today) I benched 242x1 after a 5rm, then 132 x 28. I weigh 173lbs.

 

[Tblock1]

wow great work on bench and you are much lighter than you were when you got 242 before.

 

[JDid23]

way to go bro!!!!

i'm sure you can get more than 242 also since you did 220x5 before it and it probably fatigued you a bit