My Training Journal

[ExtraMile]

Today -
ATG Squats: - Reset these, put the weights back 15lbs
BB style Squats:
90lbs x 5
110lbs x 5
138lbs x 5
Wider Stance, feet pointing outwards:
165lbs x 5
187lbs x 5
ALL EASY

Clean Grip High Pull
110lbs x 5
127lbs x 5
127lbs x 5
135lbs x 5
135lbs x 5

Flat BB:
90lbs x 5
110lbs x 5
135lbs x 5
155lbs x 3
171lbs x 3 - nearly at the 175lbs!
135lbs x 8 medium grip no hip drive or diliberate lat useage, all chest, shoulders & triceps.

Wide Grip Pulldown:
3 sets of 11, 1 set of 7. Lots of lat stretching between sets

Close Neutral Chins:
Bodyweight (179lbs) x 6,5

Incline DB:
45lbs x 13
45lbs x 11 grip ran out

Some Forearm work - seated db wrist curls and db hammer preacher static contractions, staggered sets.

pretty sick

 

[ExtraMile]

What I Ate Today

8.00 - 2 smallish bananas, 700ml whole milk, 30g whey, 1 multivitamin, 2g fish oil
8.30-9.00 - cycling, fast but maintainale - 15-16mph
10.15 - 11.00 - tennis in P.E at school
11.15 - 1 tortilla wrap with salad, peppers, 20g worth of chicken and a natural peanut bar
12.35 - same as above but no peanut bar
3.30 - protein bar - 15g carbs, 50g protein
3.45-4.15 - cycling, 12-13mph, quite hard legs were kinda worn out but kept it up
4.30 - 120g yoghurt, 1 orange, 1 cup coffee, 2g fish oil
7.00 - 7oz steak, sweet potatoes (not sure how much in weight), carrots, sweetcorn, sweed
7.45 - 8.45 - workout
8.45 - Post workout 42g whey in water, twin king size twix (50g fast carbs)
9.45 - 3 whole large eggs, half a green pepper, 30g cheddar cheese (all in an omlette)
11.00 - 200g organic cottage cheese, 1 cup green tea, 2g fish oil

fuck yeah aprox 330g protein and 350g carbs which were mostly slow digesting exept 15g sugars mostly in the protein bar, 15g sugars in the yoghurt and whatever fast carbs in the milk.. oh and post workout obviously. Man I love it when I nail my diet down and eat like this

 

[SouthernLord]

What I Ate Today

8.00 - 2 smallish bananas, 700ml whole milk, 30g whey, 1 multivitamin, 2g fish oil
8.30-9.00 - cycling, fast but maintainale - 15-16mph
10.15 - 11.00 - tennis in P.E at school
11.15 - 1 tortilla wrap with salad, peppers, 20g worth of chicken and a natural peanut bar
12.35 - same as above but no peanut bar
3.30 - protein bar - 15g carbs, 50g protein
3.45-4.15 - cycling, 12-13mph, quite hard legs were kinda worn out but kept it up
4.30 - 120g yoghurt, 1 orange, 1 cup coffee, 2g fish oil
7.00 - 7oz steak, sweet potatoes (not sure how much in weight), carrots, sweetcorn, sweed
7.45 - 8.45 - workout
8.45 - Post workout 42g whey in water, twin king size twix (50g fast carbs)
9.45 - 3 whole large eggs, half a green pepper, 30g cheddar cheese (all in an omlette)
11.00 - 200g organic cottage cheese, 1 cup green tea, 2g fish oil

fuck yeah aprox 330g protein and 350g carbs which were mostly slow digesting exept 15g sugars mostly in the protein bar, 15g sugars in the yoghurt and whatever fast carbs in the milk.. oh and post workout obviously. Man I love it when I nail my diet down and eat like this

Killer! Keep this up and you will be setting serious PRs in no time.

 

[ExtraMile]

Killer! Keep this up and you will be setting serious PRs in no time.

Yah I set bench records everytime i bench, and its all easy! Next monday I will hit the big 80kg (175lbs) Iv been after for ages! Thats my bodyweight

You think Ill loose any BF eating like this?

 

[SCREW]

pretty crap tbh bro, weights are stalled, not really loosing much weight.

Monday will be the deciding day, Iv taken a week and a half off from heavy lifts, Monday I start my program again and reset squats. If it goes well then Ill be happy, if my bench stalls then Ill be mega pissed, bench was just starting to improve. In 3 weeks Ill be up to my squat weights from the week before I stalled so hopefully Ill push through that. Only time will tell.

You? Hows your trainin goin? Hows the CGBP doing?

well its going pretty good i have been really busy the last week or 2 and havent had enought time for all of my workouts but after friday i will nothin to do after school

so far my CGBP is going good, well see how good it really goes in 3 weeks

 

[ExtraMile]

What I ate today isnt even worth posting up, it sucked bad. started off allright but was busy all evening going to get a haircut, had to go and help move around aload of furniture and a few other things, only really had time for several peices of fruit and some coffee. Oh and i forgot to take my multivitamin in the morning lol.

Not looking good for tonight or tomorrow either, just realised theres no chicken for me to take to school so Ill have to buy a school dinner. Also I ate the last tub of organic cottage cheese yesterday so a bit stuck as to what i should eat now before bed, I cant really start cooking either at this time so Ill probably have to opt for a whey shake + ANPB

damnnn

 

[ExtraMile]

Today - Had to miss dips and pullovers cuz of rotator cuff.

ATG Front Squats (this is meant to be a light ATG back squat day but I thought it would be light enough to front squat)
90lbs x 4
110lbs x 4
135lbs x 4
160lbs x 2 and a half, failed. damn I didnt know my front squat was this weak
160lbs x 4 Back squat instead of Front

Incline BB:
(i hate incline bb and chest was still aching from monday)
90lbs x 8
110lbs x 5
120lbs x 5 - hard, was only meant to be 1 work set so left it here.

Deads:
135lbs x 5
175lbs x 5
198lbs x 3
230lbs x 6 x2sets
242lbs x 3 x2sets
175lbs x 8 narrow stance, narrow grip
Was pretty annoyed about these, before with the worse form, ass too high and bar too far forward I did 230lbs and got 5 reps easy...

CGBP:
110lbs x 8 - was meant to be warm up but hurt my rotator cuff

Rolling DB Extension (small decline, not steep)
35lb DB's x 8
38.5lb DB's x 8 - both just testing out what weight to use

Db Shoulder Press
50lb DB's x 6
45lb DB's x 7

Rolling DB Extension (work sets now, slight decline again)
45lb DB's for 3 sets, got 9 on the first, then 8 then 7. Got a great pump

Underhand Chins 2 sets 7 reps


Pretty shit workout tbh. With deads Im just gonna keep pulling heavy maybe switch the style up a bit I liked the narrow stance and narrow grip might start doing them like that, just picking away at it last time this happened thats what I did and after a few weeks I started to add some lbs to it.

 

[ExtraMile]

Videos From That Workout:

Just noticed what was wrong with the deads, ass stayed way to high again, gotta sit back more...

MOV00420.flv video by racing_nut - Photobucket

MOV00421.flv video by racing_nut - Photobucket

MOV00422.flv video by racing_nut - Photobucket

 

[SaiBoT]

Why do you insist on going till failure, stop working out like that, leave one or two reps in the tank! Your form on deads sucked big time you know, your lower back was round, you were pulling with your lower back not with glutes, hips and stuff. Your stance was too wide, I think, it might be the camera angle though.

 

[ExtraMile]

Why do you insist on going till failure, stop working out like that, leave one or two reps in the tank! Your form on deads sucked big time you know, your lower back was round, you were pulling with your lower back not with glutes, hips and stuff. Your stance was too wide, I think, it might be the camera angle though.

Going to failure? On the front squats I thought I would get it easy but didnt realise I wouldnt get them. Only the military was to failure but again, my judgement was off I thought I would get another rep. I cant go to failure on deads because as I do more and more reps my form starts to get worse and worse so I stop when I feel it getting bad...

As yuo can see once I get the weight to the knee point of so it just shoots up, the bottom of the pull and getting it off the ground is what is hard for me and where the back starts to round, as I get it up further I pull the back straight

Lower back wasnt rounded until last rep or so it was just the camera angle. How wide should feet be then?

Also, when I really try and sit back as I pull I just loose balance and when I drive with my quads, my whole body doesnt come up just my ass moves up, my legs straighted but then dont bring my upper body with them they just move my hips up which sets me up for having to pull with all back and hams like a deep RDL





EDIT: Iv been thinkin about it, I think what is the problem is because my balance is bad I cant sit back far enough, so I have to stay more bent over and cant arch my lower back inwards much, if you look it was never arches at all just pretty straight, if I could balance and sit back then I could arch my lower back in further and keep it tight and it might start to come together... Or is this just gonna be nothin to do with it?