My Training Journal

[iggy]

run there like a champion.

my dad used to walk 5 miles to school in the snow without shoes.

he did get frostbite and was in the hospital for a year and his foot turned black.

he healed up fine though.

so give it a go! lol

besides you need the cardio to cut down your bf% anyway fatty.

lol.

or you can just have dabuffguy chase after you trying to get you.

that would surely make you run faster than any dog trying to attack you would.

much love bro

iggy

 

[ExtraMile]

Parents wont let me bro, its the trampy ass rough village next to the posh ass one I live in lol, few nights ago my friends dad drove through there and saw two gangs with baseball bats walking towards each other... no joke. My parents dont believe me Ill kick their asses though if they try to jump me

Yeh damn where is dabuff when u need him... especially if he was with buffalo and had more cream that he wanted rubbing into his back

 

[iggy]

try a bike.

 

[ExtraMile]

try a bike.

Yeah I will do, I couldnt yesterday though it had a puncture and I didnt have time to repair it in the dark....

 

[ExtraMile]

Wide Grip Pulldown:
8 plates x 12 (warmup)
9 plates x 12, 11, 10
8 plates x 13

One Arm DB Row:
slow controlled reps with 2 second squeeze at the top and stretch at bottom.
17.5kg DB x 12 reps each arm x3sets

Dips:
Bodyweight (182lbs) x 8 & 7 reps

CGBP:
warm ups - bar x 20, 50kg x 9
62.5kg x 8 x2sets
60kg x 9

BB Half Curl:
27.5kg x 12,11,9

PinWheel Curl:
17.5kg DB x 10 per arm
-superset with-
Behind Back Wrist Curl:
27.5kg x 30 reps
^^just one set of that^^

FUCKIN SICK WORKOUT! Didnt go with my training partner and had a much more chilled out and relaxed workout, guess I wont be trianing with him anymore...

 

[ExtraMile]

Box Squats:
60kg x 12 - warm up
80kg x 12
80kg x 8
80kg x 8 (short rests)

Deadlifts:
70kg x 5
85kg x 5
97.5kg x 5
110kg x 5

Leg Press:
305lbs x 12, x3sets

Leg Extension:
-All slow and controlled reps with squeeze and constant tension-
90lbs x 8
80lbs x 10
70lbx x 13

Lying Leg Curl:
80lbs x 8

-Remembered I had forgotten RDL!-
RDL:
90kg x 4 - grip failed
90kg x 5 - grip failed again!
80kg x 8

Lying Leg Curl:
80lbs x 8, x2sets
65lbs x 10

Grip work - thick bar holds and reverse preacher curls

 

[ExtraMile]

Heres what I start tomorrow:

Workout A:
Squats 3x5
Flat BB Bench 3x5
CGBP 2x8
Deadlift 1x5
RDL 2x8
Wide Chins 3x10 (assisted)

Workout B:
Squats 1x20, 1x15, 1x12, 1x10
Leg Extension 1x20, 1x15, 1x12, 1x10
BB Military Press 3x5
Delt Triad Circuit 3x12-15
Pendlay 3x5
One Arm DB Row or Seated Cable Row 2x10
BB Half Curl 3x12

Done 3 times per week, so week 1 will go B,A,B then week two will go A,B,A etc

 

[ExtraMile]

Today - new routine.

Squats:
Was gonna try 50kgx20, 60kgx15, 70kgx12, 80kgx10 but heres what happened:
70kg x 9 warmup
50kg x 30 lol
70kg x 15
80kg x 12
90kg (198lbs) x 5 - was gonna go for 10, think i would have got it but cramped up really bad and couldnt stand up, I had already spent alot of time on squats as I had to share the rack so decided to leave it there and go onto leg extension

Leg Extension:
80lbs x 9 warmup
50lb x 20
60lbs x 15
70lbs x 12
80lbs x 10

Standing BB Shoulder Press:
30kg x 10 warmup
37.5kg x 8
40kg x 5
40kg x 6 - very near failure, took a while to lock out and complete 6th rep

Delt Triad:
6kg DB's:
Lateral Raise x 14,12,10
Front Raise x 11,10, then a 10kg bar x 10
Seated DB Press x 15,15,15 - damn i looked a dick pressin 6kg db's lol.

The only problem with this circuit is that on laterals, I get the reps ok, then on front raises I have to do them alternatnig cuz otherwise I only get like 6 reps, then on presses its too light i could get maybe 20-25 reps its just very painfull to push it that far... I might use differant weight db's instead now...

Pendlay Row:
60kg (135lbs) x 5 - couldnt touch my chest so dropped the weight
50kg x 5, x3 sets

Seated Cable Row:
13th plate x 10, x2sets

BB Half Curl:
27kg x 11,10,10

Few sets of 1 legged calf raise on step, heavy and low reps (5-7 reps) with a 12 second pause at the bottom whilst stretching then 6 second hold in the fully contracted position

sick workout (exept last set of squats)!!! I forgot how much I enjoyed shoulder presses! I usually hate high rep squats and thats an understatement, I dont know why I fuckin managed a set of 30... fuck me that felt gooooood

 

[ExtraMile]

Today -

Squats - these were shit, this pissed me off, few weeks ago I had 225x4...
60kg (135lbs) x9
80kg (175lbs) x5
100kg (225lbs) x0 couldnt even complete 1 rep, damn this pissed me off, monday I had 90kgx5 with some ease and still had energy left and I used a narrower stance and toes pointing forward today!
90kg (200lbs) x 4, x 4, x 5

Flat Bench:
bar x 20
50kg (115lbs) x 10
60kg (135lbs) x 5
75kg (165lbs) x 4 and a half, x 3
70kg (155lbs) x 5

Close Grip Bench:
65kg (145lbs) x 9 + 1 slightly assisted rep
62.5kg x 8 + 1 with assistance locking out.
(short rests between sets)

Deads:
-forgot my sheet of paper with my 5x5 sets in so had to just guess what the warmups would be, I knew the work set was 115kg though.
70kg x 5
80kg x 5
95kg x 5
115kg (255lbs) x 4

Romanian Deads:
85kg x 6
80kg (187lbs) x 6
- I find these hard, I can do the weight pretty easily but I just get very out of breath doing them and my grip tends to fail because it takes me so long to catch my breath...

Assisted Chins:
3 sets 10 reps, (slow controlled reps)
- still find it hard to feel these in the lats rather than biceps, the bar is very thick on the assisted machine and my grip hold me back...

 

[ExtraMile]

I forgot to add, my deadlifts wernt really the best form on my work set. My first two reps went fine then my 3rd was kinda round backed a bit, just as I get the bar to about near knee point my back always rounds, this usually happens very slightly on my last rep of my work sets but it happened on rep 3 today quite bad, I thought I shouldnt push it too hard because I very easily overtrain deads, I lowered the bar stood up but I thought what the hell Im not gonna deadlift till next monday I might aswell try 1 more rep, it was kinda ugly I was quite round backed and as I got the the top of the rep I had to kinda bump the bar up with my traps and straighten out... its wierd that always happens to be on deads, instead of failing my form just gets worse...

Any ideas anyone?

... well it was a PR and it was 1.4 x bodyweight x 4 reps so I dont expect form to be great its just annoying...