My Training Journal

[ExtraMile]

Rippetoe specified to ALWAYS wears straps while doing those barbell shrugs. And it is explosive. He says to essentially try to clean it but go no further than the shrug portion of the clean. of course if enough weight is on the bar you won't have a choice.

Keep up the hard work.

Ok Ill strap up for them.

Oh and I love the rolling db extensions you reccomended! Great pump too!

 

[OneBreath]

Ok Ill strap up for them.

Oh and I love the rolling db extensions you reccomended! Great pump too!

Sweet. Don't be afraid to use a little body english to get some weight up. I'll use lats to get the momentum going in the initial "rolling" part and then really explode the actual extension.

A good controlled negative coming back will really blow those tris up. Try to feel your triceps stretch at the very bottom of the movement.

Southernlord turned me on to these. You'll have to thank him when you get a chance.

 

[ExtraMile]

Sweet. Don't be afraid to use a little body english to get some weight up. I'll use lats to get the momentum going in the initial "rolling" part and then really explode the actual extension.

A good controlled negative coming back will really blow those tris up. Try to feel your triceps stretch at the very bottom of the movement.

Southernlord turned me on to these. You'll have to thank him when you get a chance.

SL is the man!

Iv always found it hard to get lats to do the work on pullovers but Ill try. The stretch at the bottom I havnt done but I will do next time, thanks. What rep range? Iv been doing 9-11 reps but Ill add 5lbs to them soon and it will probably drop to more like 6-9...

 

[OneBreath]

SL is the man!

Iv always found it hard to get lats to do the work on pullovers but Ill try. The stretch at the bottom I havnt done but I will do next time, thanks. What rep range? Iv been doing 9-11 reps but Ill add 5lbs to them soon and it will probably drop to more like 6-9...

I'd do 10-12 until you have the form down pat and then up the weight and go down to 6-8.

 

[ExtraMile]

ok!

 

[ExtraMile]

What I ate today:

barely worth posting up I hardly ate anything today, I somtimes have days like this when Im just never hungry

Wakeup at 1.00pm lol:
1 cup coffee then made the following shake:
800ml milk
2 raw eggs
30g whey
2 bananas
5 tbsp ANPB
115g oats

I starting drinking that and finished it later on in the day.

Other stuff I had throughout the day:
small amount of sweets when I went out
some grapes
another cup of coffee
1 donut

Just now I had:
4 whole eggs with lots of peppers and green beans, Ill go to bed in about 20 mins.

Im also thinkin of having 200g organic cottage cheese right before I go to bed too.

wow today was shit...

 

[ExtraMile]

Today -

Warm Up - 15mins cycling


ATG Squats:
-Realised I skipped a week on these by accident, explains why they were so heavy!
99lbs x 5
121lbs x 5
149lbs x 5
176lbs x 5
198lbs x 5 - these wernt quite ATG, realised I set the safeties a little high and probably 2 inches higher than ATG the bar would touch so I did the best I could with just missing the bar by as little as possible, this was probably half way between parrallel and ATG. FUCKIN HARD!

High Pulls:
110lbs x 5
127lbs x 5
127lbs x 5
127lbs x 5
121lbs x 5

Flat BB Bench:
94lbs x 5
116lbs x 5
138lbs x 5
160lbs x 3 - struggled with this loads, though I wouldnt get rep 3! WTF

Did some extra stretching and light shoulder warmups with the 5lb DB's

176lbs x 3 FINALLY GOT THE 80KG BENCH! SOMEHOW FOUND THE EXTRA STRENGTH...lol

Couldnt do chins someone decided to curl undeneath the chains I hang the neutral bar form lol.

Close Neutral Pulldown: (I weight 181)
160lbs x 10
177lbs x 8,6,4

Incline DB:
50lb DB's x 10,9 - decided to go heavier than reccomended (20 reps) cuz going for 20 I just loose grip.

Farmers Walk:
66lb DB's x 3 lengths of the gym, 3 sets
55lb Plates (big chunky handles) x 2 lengths of the gym as a dropset from last 66lb set.

15mins fast cycling.

 

[JDid23]

hey man just wanted to let you know im proud of the consistency/dedication you've shown.. it's nice to see that in people so props to you on that

 

[ExtraMile]

hey man just wanted to let you know im proud of the consistency/dedication you've shown.. it's nice to see that in people so props to you on that

Thanks bro! Out of interest... how old are you?

What I ate today: not too bad but not great.
Breakfast: 2 bananas, 700ml whole milk, 30g whey, 2 cups coffee
Cardio (8.30-9.05)- cycling. steady but fast pace.
11.15 - 25g worth of chicken in tortilla wrap + salad + peppers
12.35 - was meant to have same as above but im gettin so sick of having that every day i just couldnt stomach it!
3.45-3.30 - cycling slower but consistent pace
4.30 - 1 toasted muffin with ANPB, couple of biscuits (oops) 2g fish oil, 2 cups coffee
6.30 - chicken with noodles and peas and few other veggies
7.30 - 15mins fast-ish cycling
7.45-8.30 workout
8.35 42g whey in water
8.45-9.15 - pretty fast cycling
9.20 - some fat free sweets and a sports drink
11.00 - 4 whole large eggs, fryed in olive oil. damn not had nice fryed eggs in months! 2 fish oil.
Sleep.

not too bad not the best though...

 

[skullcrushin22]

Just curious..why all the cycling? Do you compete?

Thanks bro! Out of interest... how old are you?

What I ate today: not too bad but not great.
Breakfast: 2 bananas, 700ml whole milk, 30g whey, 2 cups coffee
Cardio (8.30-9.05)- cycling. steady but fast pace.
11.15 - 25g worth of chicken in tortilla wrap + salad + peppers
12.35 - was meant to have same as above but im gettin so sick of having that every day i just couldnt stomach it!
3.45-3.30 - cycling slower but consistent pace
4.30 - 1 toasted muffin with ANPB, couple of biscuits (oops) 2g fish oil, 2 cups coffee
6.30 - chicken with noodles and peas and few other veggies
7.30 - 15mins fast-ish cycling
7.45-8.30 workout
8.35 42g whey in water
8.45-9.15 - pretty fast cycling
9.20 - some fat free sweets and a sports drink
11.00 - 4 whole large eggs, fryed in olive oil. damn not had nice fryed eggs in months! 2 fish oil.
Sleep.

not too bad not the best though...