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Because EF it's one big family and sure the youngest, punkiest member of the pack was been missed, plus you know that your hair it's orange? It's kinda hard to miss that
Welcome back little bro.
My Training Journal
- Thread starter ExtraMile
- Start date
Because EF it's one big family and sure the youngest, punkiest member of the pack was been missed, plus you know that your hair it's orange? It's kinda hard to miss that
Welcome back little bro.
I hope your not treating me as if your better than me saibot because then it might be you taking the weekend off
Lol j/k bro, yeh I just didn't think many people would notice me gone.. it was only 3 days after all
Why do you always call me a punk anyway lol
B
Big_BK
Guest
It said banned under your name and you are a good bro so i looked into it. Need2 himself said he didn't remember why but that you must have did something to warrant it because he was the one that did i. That could have very well been it, people have been acting out of line lately so your joking around could have been taken the wrong way. I know your a good kid and never have seen you cause shit so i was surprised. I'll talk to need2 if you have any problems.
No its fine bro, he replyed and said its because yeah nobody new that me and saibot were just joking around so it looked like i was just tryna be a smartass. I didnt mean any offense to anybody btw.
Lol thanks BK your a good bro too, I just hope in 6 years when Im 20 Im somewere near where you are now, Iv watched pretty much all of your youtube vids (no homo) cuz they motivate me so much! Damn bro that 555 deadlift was impressive
Btw, not directed at BK but just to anyone who reads my journal, I just measured and I hate a 43.5 inch chest now...
Lol thanks BK your a good bro too, I just hope in 6 years when Im 20 Im somewere near where you are now, Iv watched pretty much all of your youtube vids (no homo) cuz they motivate me so much! Damn bro that 555 deadlift was impressive
Btw, not directed at BK but just to anyone who reads my journal, I just measured and I hate a 43.5 inch chest now...
Lol iggy ill watch that video tomorrow, I watched up to where he says "IV got this haircut, this means Im gonna get PUSSY!" lmao but i gotta go now.
Anyway here is what Iv been wanting to do:
Monday-
Box Squat 3x12
Lunges 3x12 per leg
Close Grip Benchpress 4x8
Straight Arm Pulldown 3x10
Wide Grip Chins 4x10
Tuesday-
Flat BB Benchpress 3x5-8
Seated Cable Row 3x12
Incline DB Benchpress 3x10-12
BB Half Curl 5x10-12
Hypers 4x15
Friday-
Front Squat 3x6
Dips – 2 weighted sets to 6 reps, 1 bodyweight set to 10 reps
Standing Bradford Military 3x6
Skullcrusher 4x10
Delt Triad 3x12-15
Saturday-
Madcow Deadlifts 5x5
Romanian Deadlift 3x8
One Arm DB Row 4x10
Standing Smith Machine Calf Raise 5x8-12
BB Half Curl 3x10-12
But saibot has been talking to be about 3x5 and we both agreed this sounds better:
Workout A:
Squats 3x5
Flat BB Bench 3x5
CGBP 2x8
Deadlift 1x5
RDL 3x8
Workout B:
Squats 3x5
Military 3x5
Delt Triad 3x12-15
Pendlay 3x5
One Arm Row or Seated Cable Row 2x10
BB Half Curl 3x12
Not sure about the rows because I wana do cable row but Im nearly at the whole stack so soon there will be no weight progression...
Anyway here is what Iv been wanting to do:
Monday-
Box Squat 3x12
Lunges 3x12 per leg
Close Grip Benchpress 4x8
Straight Arm Pulldown 3x10
Wide Grip Chins 4x10
Tuesday-
Flat BB Benchpress 3x5-8
Seated Cable Row 3x12
Incline DB Benchpress 3x10-12
BB Half Curl 5x10-12
Hypers 4x15
Friday-
Front Squat 3x6
Dips – 2 weighted sets to 6 reps, 1 bodyweight set to 10 reps
Standing Bradford Military 3x6
Skullcrusher 4x10
Delt Triad 3x12-15
Saturday-
Madcow Deadlifts 5x5
Romanian Deadlift 3x8
One Arm DB Row 4x10
Standing Smith Machine Calf Raise 5x8-12
BB Half Curl 3x10-12
But saibot has been talking to be about 3x5 and we both agreed this sounds better:
Workout A:
Squats 3x5
Flat BB Bench 3x5
CGBP 2x8
Deadlift 1x5
RDL 3x8
Workout B:
Squats 3x5
Military 3x5
Delt Triad 3x12-15
Pendlay 3x5
One Arm Row or Seated Cable Row 2x10
BB Half Curl 3x12
Not sure about the rows because I wana do cable row but Im nearly at the whole stack so soon there will be no weight progression...
Today - Monday
Flat BB Bench 70kg x7, x2sets
Dips 1 Bodyweight set x 10 reps
Incline DB/Cable Crossover superset. Incline sets: 25kg db x 6, 22.5kg db x 9. Crossover sets: 25lbs x10, x9
Wide Chins (ASSISTED MACHINE) 3 sets, 10 reps on all. Holy shit these got my lats pumped! I have been managing to engage them when benching more and shit they were pretty fryed, people kept giving my looks cuz I was walkin around with my elbows 6 inches away from my sides cuz my lats were so pumped!!!!
Seated Cable Row. 3 sets, plate 12 x 13,13,11
Seated DB Military - 3 sets, 15kg DB's x 16,13,11
Upright Row - 3 sets, 27,5kg x 10, 25kg x 14,13
Lying EZ Skullcrusher - 25g x 8, 22.5kg x 15,13,10
BB Half Curl - 27.5kg x 8, 25kg x 12, 11, 8
Sick workuot, just annoyed that flat bench has been stuck at 70kg for two weeks... I might deload 15lbs and start over from there... Im doin 3x5 soon anyway. One of the people who works at the gym kept shouting at my to keep my back flat on the bench not arched and not drive with my hips
Oh & iggy.. lmfao at the video!! especially the shrugs lolololololololololo
Flat BB Bench 70kg x7, x2sets
Dips 1 Bodyweight set x 10 reps
Incline DB/Cable Crossover superset. Incline sets: 25kg db x 6, 22.5kg db x 9. Crossover sets: 25lbs x10, x9
Wide Chins (ASSISTED MACHINE) 3 sets, 10 reps on all. Holy shit these got my lats pumped! I have been managing to engage them when benching more and shit they were pretty fryed, people kept giving my looks cuz I was walkin around with my elbows 6 inches away from my sides cuz my lats were so pumped!!!!
Seated Cable Row. 3 sets, plate 12 x 13,13,11
Seated DB Military - 3 sets, 15kg DB's x 16,13,11
Upright Row - 3 sets, 27,5kg x 10, 25kg x 14,13
Lying EZ Skullcrusher - 25g x 8, 22.5kg x 15,13,10
BB Half Curl - 27.5kg x 8, 25kg x 12, 11, 8
Sick workuot, just annoyed that flat bench has been stuck at 70kg for two weeks... I might deload 15lbs and start over from there... Im doin 3x5 soon anyway. One of the people who works at the gym kept shouting at my to keep my back flat on the bench not arched and not drive with my hips
Oh & iggy.. lmfao at the video!! especially the shrugs lolololololololololo
Today - Tuesday, Lower Body
Box Squats:
60kg x 9 - warmup
80kg x 12
70kg x 12 - narrow stance
80kg x 11 - narrow stance - took a long time to complete some of these.
Good Mornings:
30kg x 15 - warmup
40kg x 15, x 3 sets
Lying Leg Curl
95lbs x 7
80lbs x 9
80lbs x 7
(short rests between sets)
BB Lunges:
50kg x 12 per side
55kg x 12 per side, x2 sets
45 degree Hypers:
Bodyweight (182lbs) x15, x4 with short rests between sets. Lower back was like a vice!
Hanging Leg Raise x 20
Hanging Knee Raise (from chinup bar) x 20, x 17 (short rests between sets)
10mins boxing.
Box Squats:
60kg x 9 - warmup
80kg x 12
70kg x 12 - narrow stance
80kg x 11 - narrow stance - took a long time to complete some of these.
Good Mornings:
30kg x 15 - warmup
40kg x 15, x 3 sets
Lying Leg Curl
95lbs x 7
80lbs x 9
80lbs x 7
(short rests between sets)
BB Lunges:
50kg x 12 per side
55kg x 12 per side, x2 sets
45 degree Hypers:
Bodyweight (182lbs) x15, x4 with short rests between sets. Lower back was like a vice!
Hanging Leg Raise x 20
Hanging Knee Raise (from chinup bar) x 20, x 17 (short rests between sets)
10mins boxing.
Clap Pushups 3x failure
Flat Flyes 4x12
Behind Neck Military 3x6
Delt Triad 3x12-15
may go back to gym tomorrow jus for 45mins or so and do my pulldowns, rows, biceps and cgbp. Training partner was sick today and thursdays I cant get there withoutm his mum taking and my mum fetching from the gym so had to make do with home stuff,
shit workout
Flat Flyes 4x12
Behind Neck Military 3x6
Delt Triad 3x12-15
may go back to gym tomorrow jus for 45mins or so and do my pulldowns, rows, biceps and cgbp. Training partner was sick today and thursdays I cant get there withoutm his mum taking and my mum fetching from the gym so had to make do with home stuff,
shit workout
