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My Training Journal
- Thread starter ExtraMile
- Start date
Today -
Flat BB:
37.5kg x 5
47.5kg x 5
57.5kg x 5
67.5kg x 5
75kg x 5
57.5kg x 10 medium grip no hip drive.
DB Shrugs
32.5kg x 5 x2sets, not very good contraction
30kg x 5 x 1 set still not the best contraction
27.5kg x 5 x2sets better
DB Pullover 20kg x 20, x2sets
Chins 4xfail
Dips - couldnt go deep cuz of shoulder so had to keep elbows in and go to parrallel, 2 sets then did 1 assisted set as I was only getting 5-7 reps.
shit workout, Im taking a week off now, Im just gonna do abs, forearms and cardio.
Flat BB:
37.5kg x 5
47.5kg x 5
57.5kg x 5
67.5kg x 5
75kg x 5
57.5kg x 10 medium grip no hip drive.
DB Shrugs
32.5kg x 5 x2sets, not very good contraction
30kg x 5 x 1 set still not the best contraction
27.5kg x 5 x2sets better
DB Pullover 20kg x 20, x2sets
Chins 4xfail
Dips - couldnt go deep cuz of shoulder so had to keep elbows in and go to parrallel, 2 sets then did 1 assisted set as I was only getting 5-7 reps.
shit workout, Im taking a week off now, Im just gonna do abs, forearms and cardio.
Good to be back in the gym again!
Deads - form practice.
135lbs x 8 - double overhand
175lbs x 8 - double overhand
198lbs x 5 - easy
225lbs x 5 - pretty easy, just wanted to test my form when it got heavier, not near failure though.
198lbs x 8 from 35lb plates - the bottom part is where I struggle, these werent even that hard though. - double overhand. Grip is really getting better!
When Im deadlifting again Im gonna start from 198lbs and build from there.
Smith Machine Standing Calf Raise (on block)
bar x 10
bar + 35lb plate per side x 10
bar + 45lb plate per side x 13, 11, 10
bar + 35lb plate per side x 14 done kind of as a drop set after that last heavier set above.
LOVE THIS EXERCISE! NEVER DONE IT BEFORE...
One Arm DB Hammer Preacher Static Holds:
38.5lb DB x 1min per arm, 3 sets. (I failed at 65 sec in first set, about 60 in second and 55 sec in last set)
Seated DB Wrist Curl:
35lb db's x 8, x2sets
Pinwheel Curls:
38.5lb DB's x 15 per arm
45lb DB's x 7 per arm
pretty sick workout, not doing anything thats really too hard just going because I enjoy it, taking a week off from heavy lifts. I love those static holds and smith calves though
What Iv eaten today:
8.00 - 800ml whole milk, 3 raw eggs, 2 bananas, 4tbsp ANPB, 115g oats. Drank two thirds.
11.15 - egg muffin and sausage sandwich from school - forgot my lunch from home.
12.35 - southearn fried chicken burger in a bap with potatoe - see above
4.00 - 1 large orange, rest of morning shake
6.00 - aprox 60z piece of cod, chips
7.45-8.30 - workout
9.00 - 800ml chocolate milk - not got any whey atm.
10.00 - planning on having some chicken + vegetables, a 3-4egg vegetable omlette or some other meat.
not really the best day tbh. tomorrow will be better. when the whey Iv ordered arrives it will get better also.
Deads - form practice.
135lbs x 8 - double overhand
175lbs x 8 - double overhand
198lbs x 5 - easy
225lbs x 5 - pretty easy, just wanted to test my form when it got heavier, not near failure though.
198lbs x 8 from 35lb plates - the bottom part is where I struggle, these werent even that hard though. - double overhand. Grip is really getting better!
When Im deadlifting again Im gonna start from 198lbs and build from there.
Smith Machine Standing Calf Raise (on block)
bar x 10
bar + 35lb plate per side x 10
bar + 45lb plate per side x 13, 11, 10
bar + 35lb plate per side x 14 done kind of as a drop set after that last heavier set above.
LOVE THIS EXERCISE! NEVER DONE IT BEFORE...
One Arm DB Hammer Preacher Static Holds:
38.5lb DB x 1min per arm, 3 sets. (I failed at 65 sec in first set, about 60 in second and 55 sec in last set)
Seated DB Wrist Curl:
35lb db's x 8, x2sets
Pinwheel Curls:
38.5lb DB's x 15 per arm
45lb DB's x 7 per arm
pretty sick workout, not doing anything thats really too hard just going because I enjoy it, taking a week off from heavy lifts. I love those static holds and smith calves though
What Iv eaten today:
8.00 - 800ml whole milk, 3 raw eggs, 2 bananas, 4tbsp ANPB, 115g oats. Drank two thirds.
11.15 - egg muffin and sausage sandwich from school - forgot my lunch from home.
12.35 - southearn fried chicken burger in a bap with potatoe - see above
4.00 - 1 large orange, rest of morning shake
6.00 - aprox 60z piece of cod, chips
7.45-8.30 - workout
9.00 - 800ml chocolate milk - not got any whey atm.
10.00 - planning on having some chicken + vegetables, a 3-4egg vegetable omlette or some other meat.
not really the best day tbh. tomorrow will be better. when the whey Iv ordered arrives it will get better also.
yah bro its chocolate milk just unti my whey arrives. And the 11.15 & 12.35 meals were cuz i forgot my lunch.
Ill post up what I ate today later
Today - Forearms & Calves.
1 Arm Hammer DB Preacher Static Holds
38.5lb DB x 65 secs per arm - failure
45lb DB x 30 secs per arm - failure. 2 sets.
Smith Machine Calf Raise On Block
One 45lb Plate per side x 16 reps, x2sets
One 45lb Plate + 1 6lb Plate Per Side x 12 Reps. 1 Set
Same But With Front Squat Bar Placement
One 45lb Plate Per Side x 15 reps, x1set
45lb + 6lb plate per side x 13 reps - last two were partials
-dropset, dropped it down to a 35lb plate + 6lb plate per side and got 10 reps.
Close Neutral Chins:
Bodyweight, 4 sets near failure - reps went 8,8,7,6 - getting better!
Seated Machine Calf Raise:
90lbs x 9,8,7
Pinwheels:
45lb DB's x 8 reps per arm. x2sets
38.5lb DB's x 15 per arm.
1 Arm Hammer DB Preacher Static Holds
38.5lb DB x 65 secs per arm - failure
45lb DB x 30 secs per arm - failure. 2 sets.
Smith Machine Calf Raise On Block
One 45lb Plate per side x 16 reps, x2sets
One 45lb Plate + 1 6lb Plate Per Side x 12 Reps. 1 Set
Same But With Front Squat Bar Placement
One 45lb Plate Per Side x 15 reps, x1set
45lb + 6lb plate per side x 13 reps - last two were partials
-dropset, dropped it down to a 35lb plate + 6lb plate per side and got 10 reps.
Close Neutral Chins:
Bodyweight, 4 sets near failure - reps went 8,8,7,6 - getting better!
Seated Machine Calf Raise:
90lbs x 9,8,7
Pinwheels:
45lb DB's x 8 reps per arm. x2sets
38.5lb DB's x 15 per arm.
What I ate today:
8.00 - 1 large orange, 1 medium banana, 50g protein shake (700ml whole milk, 42g whey)
11.15 - 1 tortilla wrap with chicken, salad and peppers, natural peanut butter bar
12.35 - same as above but with no bar
-whey has arrived, a protein bar will go somewere between these meals soon-
4.30 - large portion of chilli home made from kidney beans, chilli peppers and lean mince beef, aprox 70g basmati rice.
7.30 - 120g oats, 3 tbsp peanut butter, 20g protein shake in water
7.50 - 8.50 workout.
9.00 - mars bar, same protein shake as I had with breakfast
11.00 - gonna have 300g cottage cheese now...
8.00 - 1 large orange, 1 medium banana, 50g protein shake (700ml whole milk, 42g whey)
11.15 - 1 tortilla wrap with chicken, salad and peppers, natural peanut butter bar
12.35 - same as above but with no bar
-whey has arrived, a protein bar will go somewere between these meals soon-
4.30 - large portion of chilli home made from kidney beans, chilli peppers and lean mince beef, aprox 70g basmati rice.
7.30 - 120g oats, 3 tbsp peanut butter, 20g protein shake in water
7.50 - 8.50 workout.
9.00 - mars bar, same protein shake as I had with breakfast
11.00 - gonna have 300g cottage cheese now...
cut out all of the bars.
dont eat carbs until 12pm.
quit eating carbs by 6pm.
eat a lot more veggies and spinach.
cut out the peanut butter.
eat more fish (ex. tuna, salmon, orange roughy, shrimp, tilaipia)
and less protein shakes.
try cutting your cals and making sure they are at a right amount.
then you should drop a lot of weight bro.
dont eat carbs until 12pm.
quit eating carbs by 6pm.
eat a lot more veggies and spinach.
cut out the peanut butter.
eat more fish (ex. tuna, salmon, orange roughy, shrimp, tilaipia)
and less protein shakes.
try cutting your cals and making sure they are at a right amount.
then you should drop a lot of weight bro.
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