Please Scroll Down to See Forums Below I normally do, just on saturdays Iv been doing some pre breakfast cardio on just a small amount of milk + whey. Thats why I didnt eat properly till later on in the day...
My Training Journal
- Thread starter ExtraMile
- Start date
I normally do, just on saturdays Iv been doing some pre breakfast cardio on just a small amount of milk + whey. Thats why I didnt eat properly till later on in the day...
Today -
ATG Squats - light day
95lbs x 4
115lbs x 4
143lbs x 4
165lbs x 4
Clean Grip High Pulls
110lbs x 5 - smashed myself in the face and chipped a tooth
120lbs x 5 x3sets
110lbs x 5
Flat BB
bar x 5
99lbs x 5
120lbs x 5
143lbs x 5
165lbs x 3
182lbs x 3 - very hard!
143lbs x 5 feet on the bench.
Was meant to go to 8 reps on the last set but problems with spotter not really speaking english meant I had to leave the bar on my chest for few seconds and just didnt recover. Got 5 only just had to push hips off the bench and stopped there, didnt want to go to fail.
Close Neutral Chins
Bodyweight 182lbs
Reps: 7,6,5,5
Incline DB
50lb DB's x 9
50lb DB's x 8
Farmers Walk
66lb DB's x3 lengths of the gym for 2 sets.
pretty good, benched my bodyweight but not getting stronger on chins, highpulls and incline db is pretty annoying. I think form was off on high pulls especially as this is just after a week break...
ATG Squats - light day
95lbs x 4
115lbs x 4
143lbs x 4
165lbs x 4
Clean Grip High Pulls
110lbs x 5 - smashed myself in the face and chipped a tooth
120lbs x 5 x3sets
110lbs x 5
Flat BB
bar x 5
99lbs x 5
120lbs x 5
143lbs x 5
165lbs x 3
182lbs x 3 - very hard!
143lbs x 5 feet on the bench.
Was meant to go to 8 reps on the last set but problems with spotter not really speaking english meant I had to leave the bar on my chest for few seconds and just didnt recover. Got 5 only just had to push hips off the bench and stopped there, didnt want to go to fail.
Close Neutral Chins
Bodyweight 182lbs
Reps: 7,6,5,5
Incline DB
50lb DB's x 9
50lb DB's x 8
Farmers Walk
66lb DB's x3 lengths of the gym for 2 sets.
pretty good, benched my bodyweight but not getting stronger on chins, highpulls and incline db is pretty annoying. I think form was off on high pulls especially as this is just after a week break...
I just realised... why the fuck did I do light squats on Monday? 
Anyway..
Was bored at home today and needed a brake from revision so went to the gym for a quick workout...
Overhand Machine Preacher Curls:
(mechanical advantage extended sets)
7 plates x 8 total reps
7 plates x 2 and then dropped to 6 reps for another 6 reps. 8 reps total again
6 plates x 8 total reps
Assisted Deep Dips: (Only had 20 secs rest between sets...)
RC is getting better, just wanted to try some light sets see how I went...
50lbs assistance x 8 reps easy
45lbs assistance x 8 reps getting harder
40lbs assistance x 8 reps fatigue. Good tri+chest pump even after just 3 light sets!
Seated DB Wrist Curl: (short rests between sets)
27.5lb DB x 15 per arm
22lb DB x 12 per arm x2sets
Smith Machine Calf Raises:
Dropsets-
145lbs x 15
135lbs x 13
125lbs x 12
110lbs x 13
Wrists are getting thicker and forearms are lookin swole! Ill post a pic soon...
Anyway..
Was bored at home today and needed a brake from revision so went to the gym for a quick workout...
Overhand Machine Preacher Curls:
(mechanical advantage extended sets)
7 plates x 8 total reps
7 plates x 2 and then dropped to 6 reps for another 6 reps. 8 reps total again
6 plates x 8 total reps
Assisted Deep Dips: (Only had 20 secs rest between sets...)
RC is getting better, just wanted to try some light sets see how I went...
50lbs assistance x 8 reps easy
45lbs assistance x 8 reps getting harder
40lbs assistance x 8 reps fatigue. Good tri+chest pump even after just 3 light sets!
Seated DB Wrist Curl: (short rests between sets)
27.5lb DB x 15 per arm
22lb DB x 12 per arm x2sets
Smith Machine Calf Raises:
Dropsets-
145lbs x 15
135lbs x 13
125lbs x 12
110lbs x 13
Wrists are getting thicker and forearms are lookin swole! Ill post a pic soon...
Today -
ATG Squats - light day
95lbs x 4
115lbs x 4
143lbs x 4 - 2 sec pause when I reached ATG
165lbs x 4 - 2 sec pause when I reached ATG
Incline BB: ---> I suck at incline
bar x 8
90lbs x 8
120lbs x 7
110lbs x 8
110lbs x 8
100lbs x 9 - very embarrassing using the 25lb plates lol
Deads -
135lbs x 5
175lbs x 5
185lbs x 3 - just feelin' my way in, wasnt sure how heavy to go...
200lbs x 8 x2sets - easy!
Deficit Deads - from 35lb plates, bar was about 1 inch above ankles
185lbs x 6 easy again! - grip hold at the end of the set
200lbs x 6 x2sets not too hard either! Grip holds at the end of each set
DB Pullover ---> RC is getting better
38.5lb DB x 8 feelin' my way in again
45lb DB x 20 x2sets.
First set of 45lb Db pullover somthing clicked in my shoulder, shoulder aches for a while but by the end of both sets it was feeling fine and it feels alot better now! I was even able to do dips again... sorta
Assisted Deep Dips:
45lbs of assistance x 8 easy
40lbs of assistance x 8,8,10 great pump in chest + tri's, RC was fine
wow is all I can say, great workout, deads went awesome! last week 175lbs x 8 was hard and form was hard and all sorts, I had to sit all the way back as if I was squatting, I didnt even sit back that much today just kept mental focus on keeping the lower back arched in as if I was benching and I was fine! Loved it and really enjoyed the deficit deads!
Grip is getting stronger too I didnt even use chalk for the deads!
RC is getting better too and I love dipping again, tri's have got weaker for sure though, lockouts were the hardest part of the Incline press and dips...
ATG Squats - light day
95lbs x 4
115lbs x 4
143lbs x 4 - 2 sec pause when I reached ATG
165lbs x 4 - 2 sec pause when I reached ATG
Incline BB: ---> I suck at incline
bar x 8
90lbs x 8
120lbs x 7
110lbs x 8
110lbs x 8
100lbs x 9 - very embarrassing using the 25lb plates lol
Deads -
135lbs x 5
175lbs x 5
185lbs x 3 - just feelin' my way in, wasnt sure how heavy to go...
200lbs x 8 x2sets - easy!
Deficit Deads - from 35lb plates, bar was about 1 inch above ankles
185lbs x 6 easy again! - grip hold at the end of the set
200lbs x 6 x2sets not too hard either! Grip holds at the end of each set
DB Pullover ---> RC is getting better
38.5lb DB x 8 feelin' my way in again
45lb DB x 20 x2sets.
First set of 45lb Db pullover somthing clicked in my shoulder, shoulder aches for a while but by the end of both sets it was feeling fine and it feels alot better now! I was even able to do dips again... sorta
Assisted Deep Dips:
45lbs of assistance x 8 easy
40lbs of assistance x 8,8,10 great pump in chest + tri's, RC was fine
wow is all I can say, great workout, deads went awesome! last week 175lbs x 8 was hard and form was hard and all sorts, I had to sit all the way back as if I was squatting, I didnt even sit back that much today just kept mental focus on keeping the lower back arched in as if I was benching and I was fine! Loved it and really enjoyed the deficit deads!
Grip is getting stronger too I didnt even use chalk for the deads!RC is getting better too and I love dipping again, tri's have got weaker for sure though, lockouts were the hardest part of the Incline press and dips...
Yeah lol, my tooth isnt really chipped, you cant even see it, I hate high pulls though
My lats and triceps are sore as fuck... shoulders and calves a bit too
Last edited:
thanks iggy
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Today -
20mins cycling
ATG Squats:
95lbs x 5
115lbs x 5
155lbs x 5
180lbs x 3
200lbs x 3
155lbs x 8 constant tension, BB style stance
Flat BB:
Forgot my sheet of peper that has all my planned progression of weight on so had to guess the warmup weights, knew I would be doing 182lbs x 5 by the end though.
94lbs x 5
120lbs x 5
143lbs x 5
165lbs x 5
182lbs x 5 fuck yeah bodyweight x 5! (PR)
143lbs x 8 feet on the bench
Rippetoe Shrugs - dont think Im doing these right...
135lbs x 5
225lbs x 5
330lbs x 20 - lol wtf not even failure, this is why I dont think Im doing them right...
340lbs x 15
330lbs x 20
Close Neutral Chins:
Bodyweight 182lbs x 1 rep from fail -
Reps: 7,6,6,5
DB Pullover:
50lb DB x 20 x2sets - triceps were burning!
Assisted Deep Dips:
45lbs of assistance x 12
40lbs of assistance x 9 reps
35lbs of assistance x 8 reps - all pretty easy, lockout was hardest
Overhand Machine Preacher Curl ---> Mechanical Advantage Extended Sets
7 plates x 8 reps total
7 plates x 8 reps total
7 plates x 7.5 reps total
15mins cycling
Today was great!
15mins cycling
Flat Bench:
105lbs x 5
125lbs x 5
148lbs x 5
170lbs x 3
187lbs x 3
148lbs x 7 feet on the bench
ATG Squats
99lbs x 5
120lbs x 5
148lbs x 5
176lbs x 5
198lbs x 5 HARD! had to take lots of deep breaths between reps, took like 5 seconds of breathing between rep 4 and 5
Clean Grip High Pulls:
110lbs x 5
125lbs x 5
135lbs x 5
135lbs x 5
120lbs x 5 - pulled nice and high to upper chest
Chins:
Bodyweight 182 lbs
1st set: 8 reps, nice ROM, bar touching upper chest
2nd set: 7 reps
3rd set: 6 reps
4th set: 7 reps
Incline DB:
50lb Db's x 11
50lb Db's x 9
20mins cycling
Great workout! Finally progressing on squats again, bench is unbelievable, its never progressed this much this quick before and each week I dont think Ill make the next bench sets but every week I do, very hard reps though. Also good to finally get stronger on highpulls and chins!
Did the workout a differant way round today cause squat rack was taken at the start and didnt want to stand around and wait, I think this new order really helped!
15mins cycling
Flat Bench:
105lbs x 5
125lbs x 5
148lbs x 5
170lbs x 3
187lbs x 3
148lbs x 7 feet on the bench
ATG Squats
99lbs x 5
120lbs x 5
148lbs x 5
176lbs x 5
198lbs x 5 HARD! had to take lots of deep breaths between reps, took like 5 seconds of breathing between rep 4 and 5
Clean Grip High Pulls:
110lbs x 5
125lbs x 5
135lbs x 5
135lbs x 5
120lbs x 5 - pulled nice and high to upper chest
Chins:
Bodyweight 182 lbs
1st set: 8 reps, nice ROM, bar touching upper chest
2nd set: 7 reps
3rd set: 6 reps
4th set: 7 reps
Incline DB:
50lb Db's x 11
50lb Db's x 9
20mins cycling
Great workout! Finally progressing on squats again, bench is unbelievable, its never progressed this much this quick before and each week I dont think Ill make the next bench sets but every week I do, very hard reps though. Also good to finally get stronger on highpulls and chins!
Did the workout a differant way round today cause squat rack was taken at the start and didnt want to stand around and wait, I think this new order really helped!
Nice, about that pm, we will see what happens first.
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