My Training Journal

[ExtraMile]

lol I will want to die when I get to about rep 35. Actually when I did 187x30 the other week it wasnt too bad which is why Im confident I could hit 50 with 176. The hardest squat set I have ever done was 226x21. I remember on about rep #7 or so the bar jumped slightly and so repositioned itself slightly further down on my back, really fucked me up and I felt like I was going to be crushed and folded in half towards the end because it made it so hard on my upper erectors lol. All part of the fun I guess

I recently downloaded the book 'The Anabolic Diet' and the tweaked second edition by the same author; 'The Anabolic Solution for Powerlifters'. Interesting stuff and Ive read lots of good reviews and lots of amazing progress being claimed by people following them. I need to finish the books first but so far it seems much more manageable that what Im doing now... But this morning I started to notice some progress, especially in quads, chest and hamstrings, so I doubt Ill change what Im doing right now just yet.

 

[ExtraMile]

Legs and Abs today:

Squat
132 x 5
165 x 5
198 x 5
231 x 3
264 x 8
220 x 12

Calves
Standing: 187 x 16-6-6-6
Seated: 105 x 13-10-8

Weighted Hypers
50lbs BTN x 12 x 3

Abs
Hanging Leg Raise: 2 sets of 15
Pulldown Abs: 3 sets of 15

2 sets of leg presses with constant tension + 3 second negatives

 

[ExtraMile]

Example of how I'm eating right now:

Wednesday

7:40am-8:30am
4oz banana
4 eggs
13 fl oz egg whites
Peppers + mushrooms
2oz organic yogurt
1oz raisins
- 70g pro, 52g carbs ,25g fat

12:40pm
11oz chicken in half tbsp oil
2oz apricots
Spinnach, peppers, cucumber, raddish
4oz apple x 2
1.5oz almonds
- 73g pro, 35g carbs, 35g fat

3:30-4:30pm
4oz organic yogurt
10oz chicken in 1tbsp oil
3oz peas + 3oz sweetcorn
1tbsp evoo
3g fish oil
- 70g pro 36g carbs 32g fat

6:05-7:15 train

7:15pm (post w/o)
2.5 oz whey
5 fl oz egg whites
140g banana
1oz raisins
5g fish oil + multi
74g pro 55g carbs 10g fat

9:00pm
10oz lean beef
2oz chicken breast
Cooked in Half tbsp oil
Mushrooms peppers onions
Half tbsp rapeseed oil
3oz raspberries + 3oz strawberries
4.5oz banana
Half oz apricots
- 71g pro 38g carbs 37g fat

Totals:
358g protein
216g carbs
159g fat
= 3728kcal

Currently in the process of implementing more food...

 

[coreygb]

EM, I've got a lot of respect for you and the way you diet. Keep it up.

 

[JDid23]

decided to bulk up? that's a shit ton of food bro.

 

[ExtraMile]

EM, I've got a lot of respect for you and the way you diet. Keep it up.

thanks man, it's the only way.

decided to bulk up? that's a shit ton of food bro.

my goal is to gain size while staying lean

Its not really that much food, didnt even break 4000kcal. Like I said Im currently implementing more food.

I added some more carbs in today and found it hard to focus while training, Im not sure if the two are certainly correlated but I did notice it. Hopefully Im just adjusting to the new carb intake.

I hit chest shoulders and tri's today and it was pretty shitty. Still working on bench form, everything feels awkard, I can never get the correct elbow tuck or keep the bar path stable. Its really annoying me and ruining every bench workout...

Benchpress
110 x 5
132 x 5
154 x 5
176 x 5
209 x 3 x 3

Incline BB
138 x 5 x 5

3 sets of DB presses kept it pretty light and fast paced
6 sets of tri's
3 sets of side raises <--- fucking gay exercise

going to implement some kettlebell presses along with more shoulder stretching to try and get this issue sorted

 

[ExtraMile]

Hit back and bi's this morning, much better session than yesterday.

Deadlifts
143 x 5
187 x 5
231 x 5
275 x 5
Added belt
319 x 6 couldn't breathe
Loosened belt
220 x 5
264 x 5
297 x 5
319 x 4 much better

2 sets shrugs in the smith machine

BB Row
154 x 4
154 x 4
154 x 4
154 x 5

Weighted DD Chins - w/ fatgrips
bw + 17lbs x 5 x 5

Wide Grip Chins
3 sets of 5

5 sets of curls

Pulldown Abs
#5 x 12, 12, 10, 12

Stretching

Seems that my belt is better worn quite loose when pulling reps, then for singles or doubles tightening it up works best.

 

[ExtraMile]

Hit legs + abs today although my whole back was very sore from Saturday.

Foam rolled

Squats
132 x 5
165 x 5
198 x 5
231 x 5
270 x 3
270 x 3
220 x 11
wtf...

Hit 264x8 then an easy 220x12 last week. Maybe because my lower back was still jacked up and maybe because I squatted heavy 5 days ago. Was looking for 270x7-8 this week but I guess that will have to wait till next week.

Decided if it was going to be a sub-par workout then doing all the usual exercises and being leg down on all of them was stupid so I mixed it up a little.

Calves
Standing:187 x 18-10-8
Seated: 110 x 12-8-6

Lying Leg Curl
95 x 11
95 x 8
85 x 9

Calves were toast

Walking Lunge
2 sets of 20 (10 per leg) w/ 55lb DB's

Abs
Hanging: 3x15
Pulldown: 2x20, 1x5

5 mins incline treadmill

Did lots of sets of benchpressing with very little to no weight on the bar after legs today, after a while I got a friend to come and stand over me and tell me if my positioning was looking better.

Before I was tucking my elbows so much and touching the bar so low my elbows were closer to my hips than my hands were. I'm sure this was the cause for the irregular bar pathway and in turn the lack of stability.

Anyway I got my elbows much further out today after a while of tweaking and touched the bar to my nipples rather than upper abs/lower chest.

All I can say is wow. Everything felt a whole lot smoother. It felt more natural and even with very little weight I could feel my chest and front delts doing alot of the work, where as before it was more triceps and shoulder discomfort lol. I'll probably do some more regular shoulder stretching to guard against shoulder injury now my elbows are more flared

Today I ate:
383g pro
244g carbs
137g fat
= 3741 kcal
(not counting trace macros like the half gram of carbs in an egg or the protein in nuts)

 

[ExtraMile]

Hit legs + abs today although my whole back was very sore from Saturday.

Foam rolled

Squats
132 x 5
165 x 5
198 x 5
231 x 5
270 x 3
270 x 3
220 x 11
wtf...

Hit 264x8 then an easy 220x12 last week. Maybe because my lower back was still jacked up and maybe because I squatted heavy 5 days ago. Was looking for 270x7-8 this week but I guess that will have to wait till next week.

Decided if it was going to be a sub-par workout then doing all the usual exercises and being leg down on all of them was stupid so I mixed it up a little.

Calves
Standing:187 x 18-10-8
Seated: 110 x 12-8-6

Lying Leg Curl
95 x 11
95 x 8
85 x 9

Calves were toast

Walking Lunge
2 sets of 20 (10 per leg) w/ 55lb DB's

Abs
Hanging: 3x15
Pulldown: 2x20, 1x5

5 mins incline treadmill

Did lots of sets of benchpressing with very little to no weight on the bar after legs today, after a while I got a friend to come and stand over me and tell me if my positioning was looking better.

Before I was tucking my elbows so much and touching the bar so low my elbows were closer to my hips than my hands were. I'm sure this was the cause for the irregular bar pathway and in turn the lack of stability.

Anyway I got my elbows much further out today after a while of tweaking and touched the bar to my nipples rather than upper abs/lower chest.

All I can say is wow. Everything felt a whole lot smoother. It felt more natural and even with very little weight I could feel my chest and front delts doing alot of the work, where as before it was more triceps and shoulder discomfort lol. I'll probably do some more regular shoulder stretching to guard against shoulder injury now my elbows are more flared

Today I ate:
383g pro
244g carbs
137g fat
= 3741 kcal
(not counting trace macros like the half gram of carbs in an egg or the protein in nuts)

 

[SPEKTOR-AAA]

Its amazing what a little adjustment will do to the motion and flow of a lift. Good work noticing it and working on that.