My Training Journal

[ExtraMile]

Well I was just gonna cut out all the quick digesting carbs exept Post Workout, do more cardio and maybe start a new routine which is geared towards more cutting, not eat any of the crap I eat now like a whole pizza an hour before bed, just basically clean my diet up eat more veg and continue eating my cottage cheese before bed instead of carbs which I started doing on monday...

Oh and Im getting some more green tea extract with more polyphenols in and upping my dose of DHA, I stopped taking caffeine pre workout a few weeks ago, Im thinking of having it again on Fridays which is my biggest workout, especially if I start doing cardio after workouts.

 

[ExtraMile]

Overhead Squats:
35kgx5
35kgx3 - lost balance, dropped bar
re positioned bar then 35kgx5
35kgx5

Front Squats:
55kgx11
55kgx7 - as i was coming up I hit the lower pegs of the squat rack and fell backwards, had to power clean the weight re position it, take a few deep breaths then carryed on to do 55kgx9 i think or might have been 8.

50kgx12 I think I really cudnt be bothered I hate high rep front squats so much, so I racked it and put it on my back to do some more ATG back squats with it cuz I prefer them. Every time I went down low my shorts ripped right at my fuckin asscrack and I couldnt help laughing I only got like 7 reps before I just fell over cuz I farted as I was gettin out the hole... u had to be there to find it funny I think L.O.L

Flat BB Bench:
50kgx8 - warmup
cudnt be bothered with more warmups
I was meant to do 62.5kgx8 but fuck it had like 7 people watching me so went up to 65kg and got 7 reps, so sets went like this:
65kgx7
65kgx7
65kgx7 + 1 more with a tiny help from spotter to lockout. FUCK YEAH BITCH NEW PR!!

Pinwheels 50lb db's x some reps cnt remember about 8 per arm I think.

Low Incline DB Bench:
22.5kg db's x 8
22.5kg db's x 6-supersetted with-
Cable Crossover:
25lbs each arm x 10, 8

Fuck yeah awesome workout because of the BB bench, sorry in a hurry to type things out so not going into much detail

GREEN MEANS I FILMED IT

Post workout 85g fast carbs, 55g protein.

 

[ExtraMile]

Now Im thinkin back on that workout it kinda sucked. Flat bench was good yes but squats were shit I coulda pushed myself further, I just hate high rep front squats. I think Im gonna make front squats heavy now and back squats higher rep to change it round a bit, I dont mind heavy back squats as much. I didnt take enough rest between sets on incline bench and so on one set only got like 5 reps were I would normally get 8-10 and I went too heavy on cable crossovers. I used too much weight on pinwheels and didnt use very good form, I didnt have time for farmers and I just wasnt in the mood to spend 10+mins on doing my rest pause calf routine...

I am actually tempted to go back to the gym tomorrow, feul up and do a couple of sets of high rep(10-15) ATG back squats, some grip work, my calves and my ab routine... then maybe some cardio afterwards, what does anyone else think?

Oh and if your wondering why Iv stopped the 4-6 rep heavy squats this is because just before I end my bulk I wana get gain as much mass as possible... that and Iv never in my life had a pump in anything other than my biceps and forearms and a littlein my chest, I wana see what its like to have pumped up quads!

 

[SaiBoT]

I think you think too much.

 

[ExtraMile]

Yeah well Im goin tomorrow just doin squats abs grip and calves cuz otherwise it will bother me until next friday lol. Ill video the squats. My front squats wernt very good form either today...

I migh try some lunges Iv always wanted to do them...

 

[ExtraMile]

Decided to go again today and re do squats cuz they didnt go too well on friday. I only had time to have a whey shake, 5 large eggs and half a slice of toast though...

Front Squats:
50kgx8 - warm up
60kgx6 - near failure

Back Squats ATG:
60kgx15 I wouldnt have been able to do 17 reps but maybe squeeze out a 16th

Back Squats supersetted with Walking BB Lunges
60kg Squat x 13 reps + 40kg Lunge one length of the gym
60kg Squat x 11 reps + 40kg Lunge one length of the gym then 30kg back but doing them faster.
- All of those squats were 1 rep from failure
Head was spinning after those!


HangClean + Push press
45kgx5

Clean and Jerk (from floor)
45kgx6, 2 sets.
These were hard I was drained after the squats!

Farmers Walk two sets

Rest Pause Calf Routine

-Lots of stretching-

Sick workout! I love lunges

 

[ExtraMile]

Me and saibot were talkin last night and as Iv got a bit of a back injury from boxing we were thinking of altering my routine. At first I was just gonna leave out hang cleans, overhead squats and do box squats instead of front squats but saibot pm'ed me with a whole new routine. It looks like this:

Monday

Bench Press 2x8
Inclined Db 2x8 supersetted with
Cable Crossover
Assisted Chin-ups or Weighted Chin-ups if you can. 3x12
Seated Cable Rows 3x12
DB Military 3x12
Upright row 3x12
SkullCrushers 4x12
Bis 5x12

Tuesday

Squats 3x12
Lunges 3x12
Good Mornings 3x12
Leg Curl 3x8
Hypers 4x12
Calves
Weighted Sit-ups 3x12
Side Bends 3x12


Thursday

Inclined Bench Press 2x8
Dips 2x15
Pulldowns 3x12
One arm row 3x12 or some kind of row you prefer
Lateral Raises 3x12
Front Raises 3x12
CGBP 3x12
Curls 3x8

Saturday

Light weight box Squats 3x12
Deadlift Madcow 5x5
Romanian 2x8
Leg Press 3x12
Leg Curl 3x8
Leg Extension 3x12
Calf Routine.


What does everyone think? I was suprised at all the iso stuff in there and extra stuff like leg extensions and leg curls and shit...

 

[ExtraMile]

Today - monday
Flat BB Bench:
50kgx10
60kgx3
65kgx8
65kgx7

Incline DB Bench:
17.5kg db x some reps warmup
22.5kg db's x 8, x7
-superset with-
Cable Crossover:
20lbs x 31, 17

Assisted Wide Grip Chins:
3 sets: 8,8,10

Seated Cable Row:
(close neutral grip)
8th plate x 12 easy
10th plate x 12 easy
12th plate x 12 quite easy
13th plate x 12, x 12, x 12

Db Standing Military:
35lbs x8
30lbs x 11, 11

Upright Row:
3 sets 25kgx12

Flat EZ Skullcrusher:
22kg x11,10,10,9

BB Half Curl:
25kgx12,10,7 <--- didnt have time for last two sets which is why I didnt have much rest between 2nd and 3rd set,

Pretty good workout...

 

[ExtraMile]

Damn saibot every thread I click on I scroll down and all I can see if your fuckin nipples

 

[ExtraMile]

Today workout - tuesday.

Not the best workout didnt really enjoy it, none of the exercises I particularly enjoy and I relised I forgot leg curls...

Back Squats ATG (narrower stance than usual)
40kgx10
50kgx8
60kgx12
65kgx12
65kgx9 9th rep took my ages to complete was pretty much at failure wtf

I fucking hate high rep squats I get like 9 reps and Im like wtf this is so boring squats are meant to be hard from the start and want to stop lol, I was very tempted to load up 225 and squat that for 3-5 reps instead...

BB Lunges:
30kg x 12 steps per leg, warm up
40kg x 12 steps each leg. 3 sets

Good Mornings - rack was taken up and they were gonna be a long time so I did a differant ham/glute compound...
45 degree GHR
BW + 15kg x 15, 3 sets

Bodyweight 45 degree Back Extension
4x12

Hanging Leg Raise 3xfailure
Oblique Crunch on GHR 2 sets 20 reps per side

A little grip work

Boringgggg

Didnt have loads to eat today either so that may be why weights are a bit low...