My Training Journal

[ExtraMile]

Wanted to deload my pressing this week so just turned it into an arm workout

Bench
5 x 5 w/ light weight

Reverse Grip Bench
143 x 20
165 x 14
187 x 7
198 x 6

BB Curl
44 x 20
77 x 8, 8, 7

BB Tri Ext
77 x 15, 10, 10, 10

Machine Curl
? x 20
? x 12
? x 8
? x 6 + a few drop sets

staggered the arm training so I would just do a set of rev grip presses then a set of curls and go back and fourth like that. Took a bit of rest inbetween for the first two exercises then the second two were lighter so it was just like supersetting.

Don't know the weights on the machine curls just moved the pin down a notch on each set

Great pump.

 

[ExtraMile]

Wanted to deload my pressing this week so just turned it into an arm workout

Bench
5 x 5 w/ light weight

Reverse Grip Bench
143 x 20
165 x 14
187 x 7
198 x 6

BB Curl
44 x 20
77 x 8, 8, 7

BB Tri Ext
77 x 15, 10, 10, 10

Machine Curl
? x 20
? x 12
? x 8
? x 6 + a few drop sets

staggered the arm training so I would just do a set of rev grip presses then a set of curls and go back and fourth like that. Took a bit of rest inbetween for the first two exercises then the second two were lighter so it was just like supersetting.

Don't know the weights on the machine curls just moved the pin down a notch on each set

Great pump.

 

[ExtraMile]

Took a two week break from back work. So not deadlifted heavy in a while. Back at it now and they felt pretty good.

Deads
132 x 5
176 x 5
220 x 5
264 x 5
308 x 3
341 x 1

Smith Machine Shrugs
220 x 21
242 x 8

DB Pullover
72 x 15
83 x 8

One Arm DB Row
66 x 12 x 3

Cable Row
2 sets of 8

Abs - 4 sets

 

[ExtraMile]

My appetite has responded really well to the high carbs. I ate 6 times yesterday. Hopefully this will help me get past the strength plateau I've hit.

 

[moya]

i like your new approach to the diet... i'll bet you dont gain as much fat as you are thinking...
not posting much anymore as im trying to spend more time with my family... but im always checking in here...

 

[moya]

i like your new approach to the diet... i'll bet you dont gain as much fat as you are thinking...
not posting much anymore as im trying to spend more time with my family... but im always checking in here...

 

[ExtraMile]

Thanks man, good to still see you around. I lowered the protein a tiny bit to accomodate the higher carbs. Ive lowered fats a bit too.

On Saturday when I ate 6 times my totals were aprox: 354g Pro, 290g C, 130g F

I shoot for 60P, 50C and 25F per meal right now. I'll investigate with higher carbs soon too and see if implementing a higher carb intake boosts strength and/or recovery.

My main carb sources right now are: all types of fruit, sweet potato, oats and organic probiotic yogurt. I also eat a lot of veg.

Something I have had at the back of my mind also is maybe a change of training style would be good. The 531 layout worked very well for strength gains when I was powerlifting back in 2010...

 

[ExtraMile]

Trained in the evening today 7:45pm-8:45pm. Back at school tomorrow so I wont be training in the mornings anymore. Kind of glad of it as I got sick of training in the am

Squats
132 x 5
176 x 5
231 x 3
275 x 6

Front Box Squat
209 x 3
220 x 1

Standing Calf Raise
one big stripset starting with 143 x 27

calf stretching

Pull Throughs
3 sets of 12-15 w/ 120lbs

Leg Press
305 x 18
330 x 7 gassed

intended to get 330x10 but my legs were toast. Called it a day there.

 

[Tblock1]

squats keeps getting stronger very nice!

 

[ExtraMile]

Thanks T-Cock

today:

Bench
110, 132, 165 x 5
187 x 3
204 x 1
220 x 2
231 x 2

Seated DB
50's x 14
55's x 7 dissapointing...

Incline DB
5 sets of 8-10 w/ 55's

Low Incline Flyes
2x12 w/ 27.5's
2x10 w/ 33's

great chest pump

BB Curls
77 x 8, 8, 8, 7

Incline DB Curls
3 x 8 w/ 22's (strict)

Hammers
38.5's x 10, 8, 7

my bi's are weak haha

big arm pump though

more carbs have given me much better pumps