My Training Journal

[ExtraMile]

Ok yeh when I choose them I was thinkin of core and shoulder stability and maybe a little pre fatigue for farmers. Ill keep them and go heavy on front squats. Now, pinwheels or farmers?

 

[SaiBoT]

Ok yeh when I choose them I was thinkin of core and shoulder stability and maybe a little pre fatigue for farmers. Ill keep them and go heavy on front squats. Now, pinwheels or farmers?

This is me ----> <---- that's you clusterfucking.

LOLOLOLOLOLOLOLOLOLOLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLL

I prefer farmers...

 

[ExtraMile]

Ill do heavy pinwheels for 4 weeks see how I like them, then if I dont Ill do farmers, I want bulkier forearms and I think pinwheels would be better for that?


More like this is you, you friggin gamer nerd --->

 

[ExtraMile]

Today - Legs
Squats:
60kgx8
80kgx3
95kgx5 x2sets. Didnt go heavy enough I dont think, this wasnt failure, I could have probably got 8 reps?

Front Squats ATG Narrow Stance
50kgx7
50kgx7 both with 3-4sec pause at the bottom

Leg Curls 2x6

Pinwheel Curls
20kg DB's x6 per arm + 2more reps per arm but only half reps. 2sets

Rotator Cuffs. 3 sets for internat 3 sets for external

Underhand Pulldown.
88kgx7. 2sets.

Behind Back Wrist Curl:
2 sets 90 secs going from 35kg to 20kg

I got back and relised I had forgot calves

 

[SaiBoT]

Ill do heavy pinwheels for 4 weeks see how I like them, then if I dont Ill do farmers, I want bulkier forearms and I think pinwheels would be better for that?


More like this is you, you friggin gamer nerd --->

Me a nerd? With all my tats and rough look... just one pic of me and nobody believes you, even though you are telling the truth

 

[ExtraMile]

Me a nerd? With all my tats, rough look and overhanging belly... just one pic of me and people feel sorry for me, even when i try to cover it up

corrected. olololololololololol












aww love you really bro (no homo)

 

[SaiBoT]

corrected. olololololololololol












aww love you really bro (no homo)

You should see me now I'm over 92kg finally getting closer to 100kg, next winter I will get there

 

[ExtraMile]

Lol, nice one bro, Im around 79kg now. thats 174lbs, in may this year I was 138lbs

I would hate to be thinkin that, have to wait a year to add on 8kg, right now I add on 4-5lbs a week easily, then drop it then add it etc, a few days ago I was 175lbs, yesterday I was 171lbs Today Im 174lbs

 

[SaiBoT]

Lol, nice one bro, Im around 79kg now. thats 174lbs, in may this year I was 138lbs

I would hate to be thinkin that, have to wait a year to add on 8kg, right now I add on 4-5lbs a week easily, then drop it then add it etc, a few days ago I was 175lbs, yesterday I was 171lbs Today Im 174lbs

Well I know I will be adding more than that, but I mean 100kg with low BF. Quality weight.

 

[SouthernLord]

Right so now the new routine I start at end of february looks like this:

Monday -
Hang Clean with Push Press 3x5
Wide Stance Squat 3x6
Pendlay Row 3x8
Pulldown 3x8
Lateral Raise 3x8
Biceps Mechanical Advantage Extended Sets 3x8


Wednesday-
Rack Deadlift 2x6
Romanian Deadlift 3x8
Weighted Dips 3x6
CGBP (shoulder width) 3x8
Standing DB Military 3x8
Alternating DB Front Raise 3x8

Friday:
Overhead Squat 3x7 <-- not to failure
Narrow Stance Front Squat ATG 3x8
Flat BB Benchpress 3x6
Farmers Walk 3 sets
Incline DB Benchpress 2x8
-superset with-
Cable Crossover 2x15


Thoughts anyone? Im not sure whether to do farmers walk or pinwheel curls? I want bigger traps so farmers walk seem to be the way to go exept I cant go heavy or long enough for my traps to take any of the work cuz my pussy ass forearms give out before, I put them on the same day as overhead squats to hopefully pre fatigue my traps a bit and get them working but Im having doubts about overhead squats, anybody got any good oly lifts I could replace them with? I was some explosive power but it will take me forever to learn how to snatch and I think they would take up too much room in the tiny college gym I go to. Overhead squats are hard to get into position, there ok at first cuz I can military press the weight up but once I start goin heavy Im gonna find it hard gettin them into position, what does anybody think about that?

I think this looks good young bro

Friday I would ditch the cable crossovers. They are a useless exercise imo. If you want to superset something with the incline DB press try upright rows. This combo will work your chest/shoulders/traps/tris/bis/forearms nicely. I would do the farmers last and give them everything you got. They are a good "Finisher" exercise.

For overhead squats.....I would rather see you use a 7 ft weightless stick than the oly bar until you perfect form. When you can do 75 reps in three sets with the stick ass to floor with perfect form then try the oly bar. These are not a mass builder and there is no need to go heavy. These are more for flexibilty and to strengthen your shoulder gurdle for the heavy pressing that is in your future and to really build a bullet proof midsection for all those heavy squats and deads you will be doing