Please Scroll Down to See Forums Below Ok guys goin for on holiday tomorrow, just a short week brake but I wont be able to train. Maybe if I can get up early and go to the gym at like 9.00am before I set off for holiday then Ill be able to get 1 last workout but I doubt Ill be up and ready in time. Gotta be ready to go with everything packed at 10.00am...
My Training Journal
- Thread starter ExtraMile
- Start date
Today -
20mins cycling
ATG Squats -
95lbs x 5
115lbs x 5
155lbs x 5
182lbs x 3
198lbs x 3
155lbs x 8 BB Style & constant tension
Flat Bench:
bar x 8
95lbs x 5
115lbs x 5
138lbs x 5
160lbs x 5
176lbs x 5 fuck yeah!
138lbs x 8 feet on the bench
Rippetoe Shrugs:
135lbs x 5
225lbs x 5
325lbs x 5
315lbs x 12
315lbs x 15
325lbs x 12 - on these last 3 sets went up onto my toes aswell, really helped. Felt great pulling 300+lbs too!
Close Neutral Chins:
4 sets x near fail. Reps went: 7,6,5,5
Decline Rolling DB Extension:
50lb DB's x 7
50lb DB's x 8
50lb DB's x 5 + 3 with help locking out from spotter
Overhand Machine Preacher (Mechanical Extended Sets)
3 sets with 7 plates, 8 reps total, only 1 min rest between sets. -- my arms were shaking so much after these I couldnt drink my water, I kept spilling it on my face lol
20mins cycling
Video:
198 x 3 ATG squat, cant really see the depth of the squat but my hams were touching my calves.
MOV00434.flv video by racing_nut - Photobucket
20mins cycling
ATG Squats -
95lbs x 5
115lbs x 5
155lbs x 5
182lbs x 3
198lbs x 3
155lbs x 8 BB Style & constant tension
Flat Bench:
bar x 8
95lbs x 5
115lbs x 5
138lbs x 5
160lbs x 5
176lbs x 5 fuck yeah!
138lbs x 8 feet on the bench
Rippetoe Shrugs:
135lbs x 5
225lbs x 5
325lbs x 5
315lbs x 12
315lbs x 15
325lbs x 12 - on these last 3 sets went up onto my toes aswell, really helped. Felt great pulling 300+lbs too!
Close Neutral Chins:
4 sets x near fail. Reps went: 7,6,5,5
Decline Rolling DB Extension:
50lb DB's x 7
50lb DB's x 8
50lb DB's x 5 + 3 with help locking out from spotter
Overhand Machine Preacher (Mechanical Extended Sets)
3 sets with 7 plates, 8 reps total, only 1 min rest between sets. -- my arms were shaking so much after these I couldnt drink my water, I kept spilling it on my face lol
20mins cycling
Video:
198 x 3 ATG squat, cant really see the depth of the squat but my hams were touching my calves.
MOV00434.flv video by racing_nut - Photobucket
Looking good, bro
Both. Strong workout
What I ate today - been on holiday, diet suffered so just tryin to re sort it out again!
10.30am - wake up, 1 cup coffee
11.00am - 400ml organic whole milk + 15g whey
-40mins cardio-
Post cardio - sports drink - 30g fast carbs
12.30am - 9oz steak, 1 fryed egg, few peppers, multivitamin, 2g fish oil
01.00pm - got hungry already and hadnt really had any carbs yet so had 120g oats with 6 or 7 large strawberries and 250ml organic whole milk
6.00 - roast potatoes, roast pork, lots of carrots green beans and peas, 2g fish oil
11.00 - 4 large whole eggs, fryed in olive oil. 3/4 shot olive oil, 1 cup green tea
11.30 - 2g fish oil, 1 cup green tea
Some big gaps which I need to fill with smaller meals... In all just need to eat more.
10.30am - wake up, 1 cup coffee
11.00am - 400ml organic whole milk + 15g whey
-40mins cardio-
Post cardio - sports drink - 30g fast carbs
12.30am - 9oz steak, 1 fryed egg, few peppers, multivitamin, 2g fish oil
01.00pm - got hungry already and hadnt really had any carbs yet so had 120g oats with 6 or 7 large strawberries and 250ml organic whole milk
6.00 - roast potatoes, roast pork, lots of carrots green beans and peas, 2g fish oil
11.00 - 4 large whole eggs, fryed in olive oil. 3/4 shot olive oil, 1 cup green tea
11.30 - 2g fish oil, 1 cup green tea
Some big gaps which I need to fill with smaller meals... In all just need to eat more.
i would suggest eating somthing immediately upon waking up... you need more than a cup of coffee to get yourself out of the catabolic state that 6-8 hours of sleep ends at...
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