My Training Journal

[ExtraMile]

Friday 22nd July (workout in the am)

Deadlifts
132 x 5
182 x 5
231 x 5
275 x 5
330 x 3

Bent Over Rows
143 x 6 x 6

Weighted Chins
+ 33lbs x 5 wide grip
+ 33lbs x 5 medium neutral grip
+ 33lbs x 5 curl grip

Wide Grip Pulldown
#8 x 12 x 2

Standing Calf Raise
132 x 36
132 x 21
110 x 20

Reverse Grip Bench
110 x 25
132 x 15
143 x 10
154 x 8
154 x 7

3 sets tri extensions
3 sets pulldown abs

Had an awesome pre w/o meal today; got up early and made a chicken stew from 10oz chicken breast, coconut oil, lime juice, broccoli, peanut oil and some other veg. Hit up the post workout egg white + protein powder shake as usual with a banana and raisins. Now time to get some of dat dere anabolic red meat

 

[ExtraMile]

Trained shoulders this morning

Seated DB Press
27.5's x 8
38.5's x 8
61's x 8
66's x 4
50's x 12

Side Raises: 3 sets of 12
Front Plate Raise: 1 set of 12, 1 set of 8
Cable Rear Delt Flyes: 6 sets total

then 3 sets of static grip holds

Fast paced workout, shoulders were totally pumped and gorged with blood

 

[JDid23]

Friday 22nd July (workout in the am)

Deadlifts
132 x 5
182 x 5
231 x 5
275 x 5
330 x 3

Bent Over Rows
143 x 6 x 6

Weighted Chins
+ 33lbs x 5 wide grip
+ 33lbs x 5 medium neutral grip
+ 33lbs x 5 curl grip

Wide Grip Pulldown
#8 x 12 x 2

Standing Calf Raise
132 x 36
132 x 21
110 x 20

Reverse Grip Bench
110 x 25
132 x 15
143 x 10
154 x 8
154 x 7

3 sets tri extensions
3 sets pulldown abs

Had an awesome pre w/o meal today; got up early and made a chicken stew from 10oz chicken breast, coconut oil, lime juice, broccoli, peanut oil and some other veg. Hit up the post workout egg white + protein powder shake as usual with a banana and raisins. Now time to get some of dat dere anabolic red meat

idk how you had chicken stew and broccoli in the morning man. good for you haha. and good job with the workouts lately

 

[ExtraMile]

Haha jdid I don't have a problem with eating "heavy" food in the morning. If it tastes good I'll eat it

trained legs + abs this morning

Squats
110 x 5
154 x 5
187 x 5
220 x 3
242 x 1
286 x 3
242 x 8
198 x 15

Standing Calf Raise
132 x 38
154 x 16
110 x 22?

Weighted Hypers
choked red band BTN x 20 x 3

never had such a lower back pump in my life... Hamstrings were fryed too

Lying Leg Curl
100 x 8
85 x 8
80 x 8

Leg Extension
110 x 25
110 x 10

Abs
Pulldown Abs: #5 x 15, 15, 10. #4 x 20
Weighted Side Bend: 62lb kettlebell x 20 each side

 

[JDid23]

killed that shit.

 

[ExtraMile]

Trained chest + bi's this morning

Benchpress
worked up to 198 x 5 x 3

Incline BB
138 x 8 x 3

Decline DB
55's x 10, 9, 9
these have started to irritate my shoulder the same way dips do, annoying because I love them

getting weaker on chest lol wtf

Straight Bar Curls
72 x 8, 8, 8, 8, 10

Rope Curls
70 x 12 x 2
60 x 12

weak!

Time to take some time off from benching...

 

[JDid23]

dude, i totally hear you with the decline DBs not feeling good on your shoulder. it's weird cuz when i hurt my shoulder i thought inclines would hurt it the most, but i was completely wrong.

do you do preworkout stretching for upper body?

 

[JDid23]

dude, i totally hear you with the decline DBs not feeling good on your shoulder. it's weird cuz when i hurt my shoulder i thought inclines would hurt it the most, but i was completely wrong.

do you do preworkout stretching for upper body?

 

[ExtraMile]

Most people find inclines the safest on the shoulder. A good tip for people with fucked up shoulders is to put a 45lb plate under the flat bench and use that for their "flat" benching.

I love decline though it gives me the best pec activation.

I'm starting to think the reason my shoulders get aggregated so easily is because of my narrow grip during squats. I'm going to move my grip out and see if it helps.

The only stretching I do is occassionally on off days. I do walking pre workout and work up in weight pretty slowly to warmup for lifting. I'm probably going to go back to doing shoulder dislocates with a broomstick every day like I did for a while.

 

[_cato_]

Most people find inclines the safest on the shoulder.

This is what I've heard/seen for most people as well.

Oddly enough, for me it's the opposite. I've tried different grips, a few different widths, going down different depths. No matter what I do, my shoulder just clickity-clacks the entire time. Feels something like a tendon sliding over a bone. Neither regular bench nor military bother my shoulders at all.