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Tomorrow I will answer your PM. Gotta work now.
My Training Journal
- Thread starter ExtraMile
- Start date
Tomorrow I will answer your PM. Gotta work now.
Today-
Im starting to love high rep squats!! ...
Squats:
60kg (135lbs) x 12 - warmup
52.5kg (116lbs) x 40
60kg (135lbs) x 20
70kg (155lbs) x 15
80kg (176lbs) x 7 (failed half way up the 8th rep)
Leg Extensions:
40lbs x 20
50lbs x 15
60lbs x 12
70lbs x 10
Squats and leg extensions are short rests between sets (60-90 secs on squats, about 45 secs on leg extension
Standing BB Shoulder Press (strict form)
30kg (66lbs) x 12 - warmup
42.5kg (94lbs) x 5, x2sets
40kg x 6
Delt Triad Circuit:
2 sets, 12 reps on all, db presses and front raises were probably 1 or two reps from failure
Pendlay Row:
57.5 (2.5kg up from last week) x 5 - couldnt even touch chest on one of these, so dropped it.
55kg x 5, x2sets touching chest every time
Seated Cable Row:
12 plates x 15, x12 - only about 45 secs rest between sets
Weighted Underhand Chins:
I suck on these, I just decided to strat doing them again.]
bodyweight 182lbs +6.5lbs extra weight x 4
bodyweight 182lbs +8lbs extra weight x 4, x4, x3 - dropped weight on last set and did bodyweight to failure (got 2.5 reps) lol I suck at chins
Bodyweight 182lbs + no extra weight x nearly 8, couldnt quite get chin over the bar
Just did weighted chins as a change to bb half curls and to add a little lats in there, I used to do these all the time but not done them for months now, putting on weight really makes these and dips harder.
Im starting to love high rep squats!! ...
Squats:
60kg (135lbs) x 12 - warmup
52.5kg (116lbs) x 40
60kg (135lbs) x 20
70kg (155lbs) x 15
80kg (176lbs) x 7 (failed half way up the 8th rep)
Leg Extensions:
40lbs x 20
50lbs x 15
60lbs x 12
70lbs x 10
Squats and leg extensions are short rests between sets (60-90 secs on squats, about 45 secs on leg extension
Standing BB Shoulder Press (strict form)
30kg (66lbs) x 12 - warmup
42.5kg (94lbs) x 5, x2sets
40kg x 6
Delt Triad Circuit:
2 sets, 12 reps on all, db presses and front raises were probably 1 or two reps from failure
Pendlay Row:
57.5 (2.5kg up from last week) x 5 - couldnt even touch chest on one of these, so dropped it.
55kg x 5, x2sets touching chest every time
Seated Cable Row:
12 plates x 15, x12 - only about 45 secs rest between sets
Weighted Underhand Chins:
I suck on these, I just decided to strat doing them again.]
bodyweight 182lbs +6.5lbs extra weight x 4
bodyweight 182lbs +8lbs extra weight x 4, x4, x3 - dropped weight on last set and did bodyweight to failure (got 2.5 reps) lol I suck at chins
Bodyweight 182lbs + no extra weight x nearly 8, couldnt quite get chin over the bar
Just did weighted chins as a change to bb half curls and to add a little lats in there, I used to do these all the time but not done them for months now, putting on weight really makes these and dips harder.
Gonna add in farmers walks and an ab circuit again now, my routine is getting longer and longer but few more weeks and Ill be training on my own so workouts should be done in about 75mins when Im on my own, now its more like 105 mins...
Oh and did some chins & calves today at home just because I was bored.
Wide Grip Chins 3x1 with just bodweight (went wider than normal on these)
Underhand Chins 3x3
Underhand Chins + 11lbs extra weight 1x3
1 leg Calf Raise on Step: bodyweight x 4 per leg, x3 sets with 12 sec stretch at bottom and 6 secs held in the contracted position
1 leg calf raise on step: bodyweight 1x13 per leg with constant tension
What I ate today:
9.30am - 30g whey, 1 cup green tea, 2g fishoil, 1 multivitamin, 1000mg green tea extract
10.15am - 2/3 cup oats made into porridge with 3tsp sugar
1.30pm - 7oz chicken, two large bread rolls with cheese, 1 cup green tea
2.45pm - protein shake made from 600ml milk + 42g whey (54g protein, aprox 475 cals)
5.00pm - 1 cup green tea, 1000mg green tea extract, 2g fish oil
6.30pm - 8oz chicken + peppers + half a packet noodles
12.00am - 250g cottage cheese
Main problems are not enough veg, need a little more protein as that was around 220g and my BW is around 180 right now, If I fit in a 3-4 egg omlette with lots of veggies at around 9.00pm that will bring the total up to around 240-250 which is just under 1.5 x bodyweight.
I also need to get rid of the bread roles and have some sort of complex carbs instead. I figured the high calorie protein shake wouldnt be so bad because it was earlier on in the day...
Oh and did some chins & calves today at home just because I was bored.
Wide Grip Chins 3x1 with just bodweight (went wider than normal on these)
Underhand Chins 3x3
Underhand Chins + 11lbs extra weight 1x3
1 leg Calf Raise on Step: bodyweight x 4 per leg, x3 sets with 12 sec stretch at bottom and 6 secs held in the contracted position
1 leg calf raise on step: bodyweight 1x13 per leg with constant tension
What I ate today:
9.30am - 30g whey, 1 cup green tea, 2g fishoil, 1 multivitamin, 1000mg green tea extract
10.15am - 2/3 cup oats made into porridge with 3tsp sugar
1.30pm - 7oz chicken, two large bread rolls with cheese, 1 cup green tea
2.45pm - protein shake made from 600ml milk + 42g whey (54g protein, aprox 475 cals)
5.00pm - 1 cup green tea, 1000mg green tea extract, 2g fish oil
6.30pm - 8oz chicken + peppers + half a packet noodles
12.00am - 250g cottage cheese
Main problems are not enough veg, need a little more protein as that was around 220g and my BW is around 180 right now, If I fit in a 3-4 egg omlette with lots of veggies at around 9.00pm that will bring the total up to around 240-250 which is just under 1.5 x bodyweight.
I also need to get rid of the bread roles and have some sort of complex carbs instead. I figured the high calorie protein shake wouldnt be so bad because it was earlier on in the day...
Last edited:
B
Big_BK
Guest
comment on your pics thread bro, good work! Also you are nuts with the high rep squats. I did 20 rep squats one time, got it on tape and will probably be the last time i will ever do them, lol. That was pretty much my whole workout to because after that i had no energy for anything else.
Yeah I saw your comment, thanks bro!
And about the high rep squats... I started out doing a 4 sets goin 20, 15, 12 and then 10 reps but Im starting to enjoy the high reps more and more now...
40 reps is kinda crazy lol and I dont know if Ill get anything out of it but my glutes and quads are sore from two days ago and I enjoyed it so its all good lol
Well its not like a 40 rep version of 20rep breathing squats where you use your 10RM, my best squat was 225x4 a while back then last monday I got 200lbsx5 real easy after a set of 20 reps, a 15 and a 12, I was goin for 10 and think I woulda got it easy but I cramped up. Anyway I used 115lbs for those 40 rep squats, so not very heavy at all but reps from 30-40 were all heavy breathing and I had stopped keeping constant tension when I got to 30...
Numbers are my goal right now, Im doin the 3x5 but with a few exercises added in for my lagging lats and legs...
And yeah I know what you mean bro, I probably could have pushed it some further than 40 reps, I'll up the weight next time and see how i go...
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