My Training Journal

[ExtraMile]

Deads from blocks (bar 3-4 inches below knee cap)
132 x 5
198 x 5
242 x 3
286 x 1
330 x 1
363 x 1

DB Shrugs
88's x 25, 14

Bent Over Row
154 x 5 x 3

2 sets of Curl Grip Pulldowns

Weighted Hypers
66lbs BTN x 8 x 2

2x20 reverse grip bench

BB Tri Ext
88 x 8, 8, 7, 7

Hanging Leg Raise w/ a hold at the top 3x5

2 sets of forearms


the 363 block pull was a bit of a grinder. Felt like it took forever to move but in reality probably only a few seconds lol. 363 is my all time best pull from the floor. But pulling from low blocks is actually very hard because you can't get much leg drive into the bar.

 

[ExtraMile]

Kinda dissapointing leg w/o yesterday

Squat
110, 143, 187 x 5
231 x 3
286 x 4

Front Box Squat
209 x 3 x 2

Standing Calf Raise
143 x 28
143 x 12 couldn't focus

few sets of seated calf raise

Pull Throughs
120 x 3 sets of 12-15

Leg Press
330 x 10
350 x 6

so I deloaded my squat back to an easy 253x5 about a month ago, worked back up while making progress on all the assistance leg work, took time off from DLing and then when I go back to heavy squatting I only manage 1 extra rep at 286...

I think I'm going to give 531 a shot...

 

[JDid23]

we all have our shitty days...... i think 5/3/1 is a good idea.

 

[ExtraMile]

Well what do ya know exactly the opposite this workout hahaha

didnt have a lesson in the afternoon at school so came home early and fitted an extra meal in before my workout. Had a ~25min power nap before I set off too. I forgot to mension I started taking creatine at 1 teaspoon per day last Friday. Also I had a free sample size serving of Jack3d lying around and I took that pre workout. Well fuck me this was one of the best workouts I've had in a long time. Tunnel vision like focus towards the end too.

Benchpress
bar x a few
110 x 5
132 x 5
160 x 3
187 x 3
209 x 1 destroyed it
242 x 2 YAH BITCHES
176 x 3 x 3 as explosive as possible

Seated DB OHP
33's x a few
61's x 7
66's x 4 +1 w/ a little help out the bottom

then supersetted standing kettlebell ohp (2 sets with 35's and 2 sets w/ 44's) with bent over rows just 4 sets of 10 w/ 110lbs easy reps but kept them strict with hard contractions and quite short rest between sets.

after that I supersetted incline DB curls for 5 sets of 7-12 reps with lying BB tri extensions 5 sets pyramiding up then last set a burn out. Forearms were so pumped I could hardly hold my water bottle.

Finished off by pumping the shit out of my chest with some cable crossovers (no gay)

Walked off like a fuckin gorilla with huge pumps in my chest and arms and still my lats were slightly pumped.

Snapped a couple of pics in the changing room because I felt awesome. Serious endorphin rush from the workout lol.

Felt like god after the workout, really not felt this good in a long time, motivation is very high. Im beginning to think there was something in that Jack3d because firstly my nips have been hard pretty much the whole workout and still now Im at home and have had a hot shower. And secondly fact I just feel on top of the world right now lol. But then again I set a good PR in the benchpress and had a wicked workout so that could factor in.

Hard to know if the workout quality was a result of extra food and sleep or the supps or both.

A few pics:

 

[Tblock1]

yeah man supplements like that can really help get the motivation going again. Plus I find creatine to be very effective for strength. I havent taken it in 4 months and I think its about time to start it up again.

Awesome bench though and you're looking solid in those pics

 

[obsessedwliftin]

Looking good em. Great work bro!!!,

Sent from my DROID2 GLOBAL

 

[coreygb]

Dude, 242x2 is awesome. You're looking badass in those pics too, haha. This makes me wanna try a preworkout some time. I never have.

 

[ExtraMile]

Hanks guys.

@ corey: Im usually against pre workouts, and I'm sure if I used it often the effect wouldn't be as noticeable. It may have been a combination of diet and the supps too. I just had a sample size portion lying around so I tested it out. I won't be buying a full tub of the stuff.

Besides when you can take something that gives an effect as strong as that at first, then build up a tolerence to it you know it's not great for your health.

 

[Tblock1]

yeah especially guys who take that stuff every single workout. When they stop taking it it's going to be hard to have any motivation to go to the gym. However used sparingly supplements can be very helpful for getting a new record and just getting motivated for a workout that you really aren't feeling

 

[Sub-Zero]

im impressed with how lean and clean youv been keepin it these days bro