Please Scroll Down to See Forums Below haha EM. those dudes were probably idiots and on roids. the dude as a senior could clean 425, bench 405 a couple of times, and squat well over 550 a couple of times. he was supposed to be one of the top college players but he blew out his knee senior year. dude had anger problems though. i saw him smash a car window with a bat once.
My Training Journal
- Thread starter ExtraMile
- Start date
Holy shit my left knee hurts so bad today. It was kinda stiff and aching in the mornin when I did some HIIT and fuckin hell I can barely walk on it. I think usin plates behind me heels meant my knees were too far forward and took alot of pressure.
On a good note though my pecks and strangely biceps are sore too
On a good note though my pecks and strangely biceps are sore too
Monday, Morning workout-
Hang Cleans:
40kgx6
52.5kgx0 - had 50x6 last time so I went to bump it up but I was weak on these
50kgx1 - still not light enough
45kgx6 x3sets
Clean&Jerk from Floor
40kgx6 -only 1 set
Wide Back Squats:
60kgx8
80kgx3
90kgx5,x5,x7.
30 secs rest then-
50kgx12 ATG
Lateral Raises:
7.5kg DB's x10,10,9 + 1 negative lowered as slowly as possible after every set
Narrow Back Squats ATG
50kgx11
Lots of ab work, consisting of decline cable crunch at two differant decline levels, machine weighted double crunch, hanging leg raises, hanging knee raises, oblique crunch on GHR & kneeling cable crunch.
One of the most enjoyed workouts Iv had in a long time
Im going again later in the evening to do my rows, pulldowns, biceps, grip and calves so Ill post that up later
Hang Cleans:
40kgx6
52.5kgx0 - had 50x6 last time so I went to bump it up but I was weak on these
50kgx1 - still not light enough
45kgx6 x3sets
Clean&Jerk from Floor
40kgx6 -only 1 set
Wide Back Squats:
60kgx8
80kgx3
90kgx5,x5,x7.
30 secs rest then-
50kgx12 ATG
Lateral Raises:
7.5kg DB's x10,10,9 + 1 negative lowered as slowly as possible after every set
Narrow Back Squats ATG
50kgx11
Lots of ab work, consisting of decline cable crunch at two differant decline levels, machine weighted double crunch, hanging leg raises, hanging knee raises, oblique crunch on GHR & kneeling cable crunch.
One of the most enjoyed workouts Iv had in a long time
Im going again later in the evening to do my rows, pulldowns, biceps, grip and calves so Ill post that up later
Monday - evening workout.
Not as fun doing this cuz it meant my training partner was always like 2 exercises behind me so it was like trainin on my own...
DB Row:
45lb x 10
20kgx8
17.5kgx10 <<< took my a while to figure out how much weight to use
20kg DB's x10, 3 sets per arm
Assisted Pullup:
3 sets 10 reps
BB Cheat Curls:
32.5kg x 3 strict, 5 cheats, 3 sets.
Some Boxing.
Farmers Walk, 3 sets 50lbs, 6 lengths of gym.
Two Arm High Cable Curl, 20lbs each arm x 8 reps
Didnt have time to do calves today so Im gonna do them tomorrow with my boxing.
Not as fun doing this cuz it meant my training partner was always like 2 exercises behind me so it was like trainin on my own...
DB Row:
45lb x 10
20kgx8
17.5kgx10 <<< took my a while to figure out how much weight to use
20kg DB's x10, 3 sets per arm
Assisted Pullup:
3 sets 10 reps
BB Cheat Curls:
32.5kg x 3 strict, 5 cheats, 3 sets.
Some Boxing.
Farmers Walk, 3 sets 50lbs, 6 lengths of gym.
Two Arm High Cable Curl, 20lbs each arm x 8 reps
Didnt have time to do calves today so Im gonna do them tomorrow with my boxing.
Tuesday-
Im on work experience in the gym for this week so I will probably do somthing everyday, like today I did grip & calves.
I cant remember exactly but grip training went something like this
farmers walk, 2 sets not too failure or very heavy, just a warmup
pinwheels 2sets higher reps than usual
one arm bb bar hold 1 set per arm, fuck this is hard on your obliques just one set and Im sore! Im gonna do these more often!
1 arm deadlift 1 set per arm
pinwheels 3 sets
behind back wrist curl 2 sets
then I did 5 sets pullups on the assisted machine cuz the bar is really thick after this my forearms were fryed
I also did 1 set of rest paused seated calf raise machine and 1 set rest paused standing calf raise with 25lb weighted vest
On my rest days Im gonna keep the work to slow twitch muscles and cardio, ie calves abs and forearms
Im on work experience in the gym for this week so I will probably do somthing everyday, like today I did grip & calves.
I cant remember exactly but grip training went something like this
farmers walk, 2 sets not too failure or very heavy, just a warmup
pinwheels 2sets higher reps than usual
one arm bb bar hold 1 set per arm, fuck this is hard on your obliques just one set and Im sore! Im gonna do these more often!
1 arm deadlift 1 set per arm
pinwheels 3 sets
behind back wrist curl 2 sets
then I did 5 sets pullups on the assisted machine cuz the bar is really thick after this my forearms were fryed
I also did 1 set of rest paused seated calf raise machine and 1 set rest paused standing calf raise with 25lb weighted vest
On my rest days Im gonna keep the work to slow twitch muscles and cardio, ie calves abs and forearms
Last edited:
Beast.Tuesday-
Im on work experience in the gym for this week so I will probably do somthing everyday, like today I did grip & calves.
I cant remember exactly but grip training went something like this
farmers walk, 2 sets not too failure or very heavy, just a warmup
pinwheels 2sets higher reps than usual
one arm bb bar hold 1 set per arm, fuck this is hard on your obliques just one set and Im sore! Im gonna do these more often!
1 arm deadlift 1 set per arm
pinwheels 3 sets
behind back wrist curl 2 sets
then I did some pullups on the assisted machine cuz the bar is really thick after this my forearms were fryed
I also did 1 set of rest paused seated calf raise machine and 1 set rest paused standing calf raise with 25lb weighted vest
On my rest days Im gonna keep the work to slow twitch muscles and cardio, ie calves abs and forearms
Lol thanks ironwings.
Im havin trouble with the nelson routine, first time i tryed yeh I was fuckin drained and could barely walk. You use a 20rep weight, yes? Well I tryed it last week with 70lbs, I got 21 reps than failed so yeah it was the right weight then I got to 75 and I wasnt even that tired so I went to 110 and still not that bad. So this week I used 80lbs and failed at around 16 reps I think, so a little too heavy.. anyway I got to 75 reps and yes that set was hard and my calves ached a little but I was fine after a while and did a bodyweight (175lbs) + 25lb weighted vest standing calf raise on step set rest pauses to 115 reps then dropped the weight and did 55 more reps took a break and did another set but only to 50 reps with the extra weight then I rode my bike home from the gym and Im fine. WTF?
Im havin trouble with the nelson routine, first time i tryed yeh I was fuckin drained and could barely walk. You use a 20rep weight, yes? Well I tryed it last week with 70lbs, I got 21 reps than failed so yeah it was the right weight then I got to 75 and I wasnt even that tired so I went to 110 and still not that bad. So this week I used 80lbs and failed at around 16 reps I think, so a little too heavy.. anyway I got to 75 reps and yes that set was hard and my calves ached a little but I was fine after a while and did a bodyweight (175lbs) + 25lb weighted vest standing calf raise on step set rest pauses to 115 reps then dropped the weight and did 55 more reps took a break and did another set but only to 50 reps with the extra weight then I rode my bike home from the gym and Im fine. WTF?
Wednesday, workout done all in the evening, no work done at the gym.
Underhand Chins, grip just wider than shoulder width
Bodyweight x 1 rep from failure, 3 sets, reps went 8,7,6
Weighted Dips
The chain for my weight belt has gone missing lol so I couldnt attach weight so I made do with the 25lb weighted vest at the gym, even though I was meant to use 29lbs today
Bodyweight (176lbs) + 25lbs extra x 7 reps, 6 reps then 6, drop the pack and bodyweight x5 (1 rep from failure)
Underhand Rows:
50kg x 10
60kg x 8 bad form, kept moving my back
55kg x 8
52.5kg x 9
50kg x 10 <--- short rests between sets
DB Military:
40lb DB's x 7,6,5
Shrugs:
3 sets, first set 14 reps, second 25 reps then added weight after and went to 8 reps, third set 15 reps - took my a while to find out how much weight to use
DB Front Raises
10kg x lost count 3 sets
Grip Training - did this thing were u put an olympic bar on the safety pins and you stand at one end of the bar your training partner stands at the other and with one hand u grip the really wide thick bit of the bar that the plates slide onto so you have one end of the bar your partner has the other, obviously it has weight on the bar we just did 15kg on each side then u pick it up and hold it in one hand and see who can grip it longest, when u fail u drop it to the safety pins. Holy shit I was beatin everyone (there were quite a few of lads my age there tonight) farmers walk has done wonders for my grip strength, my grip used to be a weak point and today I was beatin people, they failed and moved out the way with out letting my rest another person took there place and gripped it and I still beat them! WTF?! Oh and aswell for grip I didnt use straps on anything, I dont use them anymore not even on shrugs.
Anyway..
ABS -Then did this circuit a few times:
Hanging Leg Raise x failure
Hanging Knee Raise x failure
Oblique Crunch on GHR board x failure on both sides
- My abs were still kinda sore from the mega workout I did the other day of loads of ab moves
Nice workout today, my biceps were swole after the rows and pullups!
Oh and got a few more vids, for the next week Ill video every big lift and Ill post them all up
Underhand Chins, grip just wider than shoulder width
Bodyweight x 1 rep from failure, 3 sets, reps went 8,7,6
Weighted Dips
The chain for my weight belt has gone missing lol so I couldnt attach weight so I made do with the 25lb weighted vest at the gym, even though I was meant to use 29lbs today
Bodyweight (176lbs) + 25lbs extra x 7 reps, 6 reps then 6, drop the pack and bodyweight x5 (1 rep from failure)
Underhand Rows:
50kg x 10
60kg x 8 bad form, kept moving my back
55kg x 8
52.5kg x 9
50kg x 10 <--- short rests between sets
DB Military:
40lb DB's x 7,6,5
Shrugs:
3 sets, first set 14 reps, second 25 reps then added weight after and went to 8 reps, third set 15 reps - took my a while to find out how much weight to use
DB Front Raises
10kg x lost count 3 sets
Grip Training - did this thing were u put an olympic bar on the safety pins and you stand at one end of the bar your training partner stands at the other and with one hand u grip the really wide thick bit of the bar that the plates slide onto so you have one end of the bar your partner has the other, obviously it has weight on the bar we just did 15kg on each side then u pick it up and hold it in one hand and see who can grip it longest, when u fail u drop it to the safety pins. Holy shit I was beatin everyone (there were quite a few of lads my age there tonight) farmers walk has done wonders for my grip strength, my grip used to be a weak point and today I was beatin people, they failed and moved out the way with out letting my rest another person took there place and gripped it and I still beat them! WTF?! Oh and aswell for grip I didnt use straps on anything, I dont use them anymore not even on shrugs.
Anyway..
ABS -Then did this circuit a few times:
Hanging Leg Raise x failure
Hanging Knee Raise x failure
Oblique Crunch on GHR board x failure on both sides
- My abs were still kinda sore from the mega workout I did the other day of loads of ab moves
Nice workout today, my biceps were swole after the rows and pullups!
Oh and got a few more vids, for the next week Ill video every big lift and Ill post them all up
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