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My Training Journal
- Thread starter ExtraMile
- Start date
cutting sucks but the rewards are worth it 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???
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
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
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
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
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.
