My Training Journal

[iggy]

keep it up big guy!

 

[ExtraMile]

Lol thanks iggy

 

[ExtraMile]

Today - Thursday - Upper body 2

Flat BB Bench:
50kgx10
60kgx5
70kg (155lbs) x5 yeh bitch new pr!
70kg (155lbs) x4

Bodyweight Dips:
Bodyweight (180) x10, x8

WideGrip Pulldown:
58kg (127lbs)x12, 3 sets

Pendlay Row
50kgx12
55kgx8 (120lbs)
50kgx12 (110lbs)

Lateral Raise:
7.kg (17lbs) Db's x11,10,9

DB Front Raise 7.5kg x8
BB Front Raise 12kg bar x 13,12

CGBP
55kgx12,11,10

BB 3/4 Curl:
25kg(55lbs) x11,10,9 with hard squeeze & 3 second negative

 

[ExtraMile]

Cant wait to deadlift tomorrow!

 

[iggy]

wish i could

 

[ExtraMile]

Today - Lowerbody Two

Light Box Squats:
50kgx12
60kgx12
60kgx15

Conv. Deads:
(MadCow 5x5)
65kg (145lbs) x5
77.5kg (170lbs) x5
90kg(198lbs) x5
105kg(231lbs) x5 - last rep back rounded a little

Romanian Deads:
80kgx6, x2 (176lbs)

Leg Press:
(took me a while to see how much weight do use)
190lbs x12
230lbs x13
240lbs x30 - lol I went to 12 and thought lets make this set count and squeeze out a few reps, fuck me I could just keep going, ever rep from like 14-30 I thought would be my last and my throat hurts from grunting after every rep, I still had more in me but I thought it was getting a bit rediculous...
290lbs x15
300lbs x12

Leg Extension:
With hard squeeze and short rests between sets
90lbs x 12
80lbs x 12
70lbs x 12

Calves:
Seated Calf Raise 2x8

No time for leg curl but I KNOW my hams will be sore tomorrow, RDl really tears my hams up

 

[ExtraMile]

Once again my spinal erectors top to bottom are sore. Man I love deads! Even my traps are sore...

 

[ExtraMile]

Pretty shit workout today, fun exercises but I was weak on everything exept skulls and db military

Flat BB Bench:
(Target was 70kgx7-8)
50kg x 8
60kgx4
70kgx5, x5 - both took like 4 seconds to complete last rep so I knew I wouldnt have got anymore.

Incline DB:
(higher incline than before, usually Its like 75 degree (90 degree being flat bench, 0 degrees being properly seated, but today I moved it up a noth and it was more like 50 degrees, hit upper chest alot better)
20kg db x 11,10
-Supersetted with-
Cable Crossover
20lbs each side x 18,15

Assisted Wide Chins:
4 plates resistance x 10
5 plates resistance x 10
6 plates resistance x 11
Just got weaker and weaker!

Seated Cable Row:
(Last week got plate 13 for 12 reps)
plate 13 x 8
plate 12 x 12
plate 12 x 12
plate 12 x 12

Seated DB Military:
15kg Db's x 13, 11, 10

Upright Row:
25kg x 12 x3

Lying EZ Skulls:
22kg x 12,14,10,9 (short rests)

BB Half Curl
25kg x 12, x5 sets

 

[Big_BK]

Pretty shit workout today, fun exercises but I was weak on everything exept skulls and db military

Flat BB Bench:
(Target was 70kgx7-8)
50kg x 8
60kgx4
70kgx5, x5 - both took like 4 seconds to complete last rep so I knew I wouldnt have got anymore.

Incline DB:
(higher incline than before, usually Its like 75 degree (90 degree being flat bench, 0 degrees being properly seated, but today I moved it up a noth and it was more like 50 degrees, hit upper chest alot better)
20kg db x 11,10
-Supersetted with-
Cable Crossover
20lbs each side x 18,15

Assisted Wide Chins:
4 plates resistance x 10
5 plates resistance x 10
6 plates resistance x 11
Just got weaker and weaker!

Seated Cable Row:
(Last week got plate 13 for 12 reps)
plate 13 x 8
plate 12 x 12
plate 12 x 12
plate 12 x 12

Seated DB Military:
15kg Db's x 13, 11, 10

Upright Row:
25kg x 12 x3

Lying EZ Skulls:
22kg x 12,14,10,9 (short rests)

BB Half Curl
25kg x 12, x5 sets

It took me a long while to not have to use the assistance machine for wide grip chins bro. Give it time just keep being aggressive and you will get stronger at it.

 

[ExtraMile]

It took me a long while to not have to use the assistance machine for wide grip chins bro. Give it time just keep being aggressive and you will get stronger at it.

Yeah bro, I wanted at first to take one plate off each week but fuck that Iv been on plate 4 for the last.. month or so

Also when I cut Im aiming to loose 10-14lbs. That should make them alot easier!