My Training Journal

[ExtraMile]

Wednesday Afternoon workout:

Flat BB Bench:50kgx8 warmup
62.5kgx4
62.5kgx5
62.5kgx6
50kgx12 (few reps from failure)

Weighted Dips:
My chest was toasted so I put on 10kg and managed 3(1 away from failure).
Bodyweight dips x 1 from failure (13 I think)

Tricep Dips
2x 1 away from failure, (around 8) On last set I jumped straight onto the assisted chin/dip machine and did 5 hard reps of triceps dips with no rest but not quite to failure

CGBP
40kgx7 warmup
50kgx10
52.5kgx6

Assisted Pullups:2x8 (1from failure)
3 way style drop set. wide grip x 1 away from failure, milotary grip x 1 from failure, neutral grip x 1 from failure, close underhand x 1 from failure with no rest between exercises. Shit my forearms burned after this, the assisted machine had really thick bars to hold on to
1x6 (1 from failure)

 

[ExtraMile]

Wednesday Evening Workout:

Overhead Squats:
30kgx7 warmup
32.5kgx7 x3sets

Front Squats ATG:
Warmup - 70kgx5 back squats - suprisingly easy. 40kgx5 front squats atg
52.5kg x 8, x 7
40kg x 20 not to failure or even that near to failure

Pinwheels:
20kg x 6, x 8, x 10, x 12 per arm. Got stronger every set!

Inline DB Bench
22.5kg Db's x 10, x 7
- supersetted -
Cable Crossover
20lbs x 24, x 12 - lol not much rest between sets

Pretty good workout, good burn in the chest

 

[ExtraMile]

What I ate today:
Breakfast (not the best)
2 oatcakes with lots of ANPB and strawberry jam, 45g whey in 400ml milk

Later on in the morning:
10 quite thin sliced melon

-Workout-

45g whey, 60g fast carbs

Later on like 2.00pm:
40g of protein's worth of chicken with 1 packet couscous, chedder, salad, peppers


About 2.30 pm:
large handful mixed nuts with handful dried mango

Pre workout (around 5.30):
two organic quarter pounder beef burgers with cheese and 2 bread roles
(1 burger = 225 calories, 25g protein, 16.8g fat (7.6g saturated)

Post workout:
30g fast carbs, 45g whey

Post workout meal ( 1 hour after lifting):
1 large baked potatoe with 1/2 can baked beans + lots of cheese

around 90 later:
1 tub cottage cheese, 1 tsp ANPD, 30g whey.


Whats that look like?

 

[iggy]

add some tabasco to your cottage cheese before bed and a tbsp of flax

 

[ExtraMile]

Tabasco? sounds horrible tabasco + cottage cheese. I havnt had it yet thats just what im gonn have in maybe half an hour. And no Im not addin oil lol that sounds even worse. I dont even have flax just hemp oil and olive oil.

 

[ExtraMile]

I didnt actually have the cottage cheese, I was still full after my baked potatoe. Woken up now so its time for eggs + toast

 

[iggy]

you gotta at least try some tabasco on them....

put some flava in that shit brah!

 

[ExtraMile]

Lol ok tonight I will if we have any tobasco in the fridge. I guess the spicyness would up your metabolism too?

 

[iggy]

yes it does!

i'm thinking of creating "iggy's pattenting new diet!" Only eat celery and tabasco sauce. you can eat as much as you want till your full everyday. with one tall glass of milk in the mourning and cottage cheese before sleep. the extremely overweight person will SHED THE LBS.
gimme five years i'll have a book. lol.


i feel like a fatass little bro. keep eating 1lb of red meat for dinner every 3 days with tons of green. 100+g's of protein per meal!

 

[ExtraMile]

How do you eat it? Like what do you make it into if that makes sense? Cuz I know u dont eat 1lb's worth of steak LOL. Do you just make a huge meat loaf?