My Training Journal

[ExtraMile]

Not a bad workout today, not the best but not too bad.

Hang Cleans with PushPress:
40kgx5
50kgx6
50kgx4+2 (had to stop cuz of forearm fatigue)
50kgx3 (fail)

Squats:
I must have been bouncing the weight on the safety's a bit cuz I dropped the weight to concentrate on form and let down the safety's so the bar didnt touch them and thesewere harder than I thought, not to failure though:
60kgx6
80kgx4
85kgx6
85kgx5
85kgx4

Pendlays: Im startin to dislike these I dont really feel it in my back at all anymore...
60kgx8
60kgx8
50kgx12

Assisted Pullups:
5 sets 8 reps, took my 3 sets or so to figure out how much weight I needed to subtract.

Lateral Raises:
7.5kg DB x 11,10,8

BB Curls:
30kgx6 +5 chest reps - easy
35kgx4 +5 cheat reps
35kgx3 +5 chest reps
35kgx1 +7 chest reps
30kgx5 +3 cheat reps - had to drop the weight on the last set, on all sets I was gettin this sharp burning feeling in my forearms, maybe it was lactic acid, idk I dont think Iv ever had lactic acid before LOL

BB Wrist Extension
4 sets reps: 9,9,7,6 - short rest periods

Behind Back Wrist Curl:
3 sets reps: 30,24,19 - short rest periods.

Forearms were killin me after just cleans, pullups were so hard cuz the assisted machine has a really thick bar to hold onto, then after wrist work they were fuckin dead! I didnt even get much of a pump and usually my forearms pump up fast and hard

 

[ExtraMile]

Oh and another thing, I forgot to mension, Iv had a talk with SaiBoT and we decided Im taking a 1 month break from deads, I never really added much weight to them and this seems to have been because I didnt give my CNS time to recover, so Im taking a month off and then doing the bill star 5x5 routine but only for deads.

 

[ExtraMile]

Ok Im getting to the end of my bulkin now, I am planning to start to cut towards the end of march, so about 6 more weeks left. I will take some pics at the end and post them up. By cutting what I mean is taking out the sports drinks and fruit juices and that shit and generalls cleaning my diet up and doing more cardio and a few other small changes, Im not sure about keeping the same routine or not while Im cutting... thats not decided yet.

 

[ExtraMile]

Wednesday.
As I'm leaving out deadlifts Im doing pullups instead on wednesdays.

Dips
Assisted, warmups idk how many reps or how much weight just stuck the pin in and threw my weight around a bit on it LOL, dpogn chest and tricep dips, then dropped from it and did 3 bodyweight dips, my pecks and triceps were nice and warmed up then I just did 20 back extensions to finish. Took a 3 minute break and then:

Bodyweight (79kg) + 12kg extra weight x 6 reps, x6 reps then just 10kg extra weight x 8 reps, drop, loose the weight and bodyweight x6 reps. Man I love dips I was hungry as a motherfucker afrer these and about 10 mins before getting to the gym I had an omlette of 4 whole eggs, 3 large sausages (yes unhealthy but whatever lol), a little cheese and peppers. WTF!!!!????

Pullups:
Bodyweight, neatral shoulder width, 3x 1 rep from failure, 6-8 reps.

DB Military:
35lb DB x 8 reps, 8 reps, 7 reps

Close Neutral Grip Pullups:
Bodyweight x 1 rep from failure, just one set.

CloseGrip Flat Bench:
50kgx8 - warmup
55kgx8,8,7.

Alternating DB Front Raise:
10kg DB's x 15 per arm
12.5kg DB's x 5,5,4 per arm

Pinwheel Curl:
20kg DB's x 15 per arm !!!! Last time I tryed these I got 20kgx6
50lb DB's x 8, 3 sets

Nelsons Calf Routine on seated calf raise machine, I think I went too light, only used 60lbs so instead of goint to 75 reps I went to 110. Yes I guess that was alot too light lol, next week Ill try 80lbs. Ah wel though really enjoyed this day like this.

New PR

 

[iggy]

all im sayin EM is shitloads of cleans will make your forearms look like stallone's (couldnt find a pic of it, but it was aap's avatar.)

mine used to bulge out at 16 cause i did so much. i was cleaning an hour a day 3-4 days a week though.

 

[ExtraMile]

Cleaning for an hour wtf... wait you do mean like.. hang cleans not like dusting and hooverin and shit? Maybe I could understand tidyin your flat up for an hour but hang cleans for an hour wtf!! On my third set I have to stop the set half way through, re chalk my hands and re grip, thats how weak my forearms are

Bro forearms like this? >> http://hitdawall.files.wordpress.com/2008/05/sylvester-stallone1.jpg
No thanks.

EDIT: Wait, these would be good >> http://img.dailymail.co.uk/i/pix/2007/05_01/slystalloneBIG1505_468x550.jpg

 

[iggy]

yeah. ahahaha. well heres what happened. i couldnt clean 155. at all. i was 16 and sick of it. could rep out 135 but no 155lbs. so what i did was sit there with 135 and clean it for 1 rep pop and drop, 10 seconds later i would do it again. after about 50 reps, i would try 155 again.
finally got it after about an hour. chanelled so much anger into the lift too.

did the same thing when i cleaned 225lbs for the first time.

 

[ExtraMile]

Shit bro Im cleaning 110lbsx6 How old were you when you had 155 and 225?

 

[iggy]

lol, i wasnt even really lifting at 14 or 15. i really started when i turned 16.

155 i was 16. 225 i was 17.

 

[ExtraMile]

lol, i wasnt even really lifting at 14 or 15. i really started when i turned 16.

155 i was 16. 225 i was 17.

115 at 16? Hmm I wonder if I can add 20kg between now and June 24th? Then I would be cleaning 155x6 at 14