My Training Journal

[ExtraMile]

It was closed friday and monday lol I havnt been since wednesday


Just tryin to decide what routine to start on tomorrow...

If its busy I'll DL cuz I get everyone watching me

 

[ExtraMile]

Fuck yeah lost 5 lbs in 10 days cutting sucks but the rewards are worth it

 

[iggy]

lbs are nothing.
you want to drop bodyfat only.

 

[ExtraMile]

lbs are nothing.
you want to drop bodyfat only.

Im pretty sure it is fat/water, I dont seem to have lost muscle I just look less bloated and belly fat doesnt stick so far out lol.


Today, Workout A:

Squats:
-dont think Iv been hitting parrallel on these so I went a bit lower today, low enough to feel the top of my calf though the bottom of my hamstrings.

60kg (135lbs) x 5
80kg (176lbs) x 5
90kg (198lbs) x 3 - pretty easy
90kg x 5 - belt added from here, quite hard
95kg x 2.5 failued on 3rd rep just as I had got out the hole

Standing Military:
Going lower on these aswell, most reps were touching upper chest or if not they were within 1 inch of upper chest
30kg x 7
35kg x 5
42.5kg x 4 - last rep took like 4-5 seconds to complete
40kg x 6
40kg x 5 - last rep took ages to lock out

Deep Dips
Bodyweight 178lbs x 7,6,5 - all were 1 rep from failure. Going aslow as possible

One Arm DB Row w/ squeeze at the top and stretch at bottom
17.5kg DB x 12 per arm x2 sets
20kg DB x 12 per arm with less concentration on squeezing lats

Farmers Walk
30kg DB's (66lb) x 3 lengths of gym x2sets
25kg Plates (55lb) x 4 lengths x3sets. Used the plates instead of DB's because the handles on the 25kg plates are big and chunky and hard on the grip, it also meant they wobbled whilst walking and were hard to control

Seated DB Press
20kg DB's x 10 reps, just one set whilst I was waiting to be picked up from the gym

sick workout again!

I think its my hamstrings that are holding me back on squats, that would make sense why my squats, RDL and DL dont progress much, the reason I think that is because when I lower myself down on squats its easy at one point, then as I get to just above parrallel it gets a real struggle to stop myself from falling, as in the same way it is hard to lower heavy ass weight on anything, the point is its not hard at all to lower down the weight on a squat until I start getting deep... and my understanding was the deeper you go the more the hamstrings and glutes are involved so when the hamstrings get involved it becomes a real struggle to lower the weight... or is this just normal on a squat???

 

[OneBreath]

I'm cutting right now and there's one way i gauge what it is that i'm losing. Are my lifts going up each week or down each week?

Your log will tell you the answer. Good work BTW.

 

[ExtraMile]

I'm cutting right now and there's one way i gauge what it is that i'm losing. Are my lifts going up each week or down each week?

Your log will tell you the answer. Good work BTW. Ah thankyou

Yep Ill keep an eye on my lifts, Iv only been cutting for 10 days though so I guess that 5lbs is mostly water, some days I havnt eaten much at all but some days like today everything just goes straight through me, I had 1 cup oats w/ half a pint of milk make into porridge about 45mins later im starving hungry

Deadlifts today

 

[iggy]

your starting to become me.
always hungry

 

[ExtraMile]

Today workout B

Squats-
Warmup 60kg x 10
70kg x 20 - these were more like breathing squats than constant tension
80kg x 15
85kg x 4 - the 3rd rep i barely got up, I guess not warming up properly really made a differance, got pissed after this and decided to stop there.

Leg Extension (constant tension):
70lbs x 20
80lbs x 15
90lbs x 12
100lbs x 10

Flat BB:
50kg x 12 warmup
60kg x 6 warmup
75kg x 6, x2sets
75kg x 5

Deadlift no wraps, not even chalk!:
70kg x 5
80kg x 5
92.5kg x 4
110kg x 4 - slightly more rounded back than usual, this felt good worked the erectors much more than usual, grip slipped after 2nd rep so had to re grip for 3rd, slipped again I stood up and thought Ill leave it there but I love deads too much, re gripped and pulled 1 more, kinda hitches it up from mid thigh and really wanted to do another but didnt knew my form would be shit. Eyes went bloodshot and really wide after these I loved it

Deficit Romanian Deads:
(off 35lb plates)
92.5kg x 6
92.5kg x 5 both w/ straps, got much better hamstring work using straps as I could actually complete a set!

5 sets Leg Press Calf Raise

2 sets one arm db preacher w/ constant tension and short rests between sets, wierd exercise, I must be gripping the bar too hard it was killing my forearms and didnt really get much of a pump just biceps got weaker, used 12.5kg DB and did 7 reps first set then 4 reps second.

decent workout, started out crap with squats but got better with adding reps to bench

 

[ExtraMile]

ATG Squats:
45kg x 5
55kg x 5
67.5kg x 5
85kg x 3
92.5kg (204lbs) x 3
67.5kg x 8
ALL PRETTY EASY

Flat BB
35kg x 5
45kg x 5
55kg x 5
62.5kg x 5
70kg (154lbs) x 5
55kg x 8
ALL PRETTY EASY

DB Shrugs:
25kg x 5 too light
30kg x 5
30kg x 5 coulda got 6 or 7 i think
35kg x 5
35kg (77lbs) x 5

DB Pullover: - felt this in the triceps and rib box the most!
17.5kg (38lbs) x 20
40lb (18kg) x 20

Chins - Close Neutral Grip
Bodyweight x failure. Reps went 7,5,5,5

Deep Dips
Bodyweight x fail. Reps went 5,5,5

Farmers Walk
One heavy set of 37.5kg DB's x 2 lengths of gym

sick workout again

 

[SaiBoT]

ATG Squats:
45kg x 5
55kg x 5
67.5kg x 5
85kg x 3
92.5kg (204lbs) x 3
67.5kg x 8
ALL PRETTY EASY

Flat BB
35kg x 5
45kg x 5
55kg x 5
62.5kg x 5
70kg (154lbs) x 5
55kg x 8
ALL PRETTY EASY

DB Shrugs:
25kg x 5 too light
30kg x 5
30kg x 5 coulda got 6 or 7 i think
35kg x 5
35kg (77lbs) x 5

DB Pullover: - felt this in the triceps and rib box the most!
17.5kg (38lbs) x 20
40lb (18kg) x 20

Chins - Close Neutral Grip
Bodyweight x failure. Reps went 7,5,5,5

Deep Dips
Bodyweight x fail. Reps went 5,5,5

Farmers Walk
One heavy set of 37.5kg DB's x 2 lengths of gym

sick workout again

I Like this workout so much that I will be doing next time I'm off-cycle! Bill Starr is the man, all the others are his little children.