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My Training Journal
- Thread starter ExtraMile
- Start date
Did you see the squat one? It was only a short like 30 sec one of 200x3, my squats suck right now. Its in the squat help sticker...
screw is korin's bitch, not mine
Today - Great workout!!
Incline BB - feel this in front delts way more than chest
bar x 12
90lbs x 8
121lbs x 8 hard! help locking out
121lbs x 8 - easier, was much more explosive, must have just not warmed up enough
121lbs x 8
100lbs x 11 - lol, I suck at incline
ATG Squats - Light Day, Oly Squat Stance
100lbs x 4
120lbs x 4
143lbs x 4
165lbs x 4 - all with paused in the hole and constant tension
Deadlifts:
135lbs x 6
175lbs x 6
210lbs x 6 - 10 sec grip hold at the end of the set
210lbs x 6 - both these 210 sets pretty easy
Deficit Deads:
210lbs x 8 from 35lb plates - man I thought I was gonna puke, knees were shaking when doing the grip hold at the end of this
210lbs x 6 from 35lb plates again + grip hold again
DB Pullover:
45lb Db x 25
50lb Db x 20
Deep Dips!!!----> no sets were to failure
great to be diong these again! RC is almost fully recovered!
Bodyweight 182lbs x 5,6,6
Assisted - 20lbs of resistance x 9
Sick workout, not even using chalk on deads right now, grip strength has improved lots, great to be doing dips again aswell. Sick workout. Incline has progressed slightly - added 1.5 reps since last week lol
Incline BB - feel this in front delts way more than chest
bar x 12
90lbs x 8
121lbs x 8 hard! help locking out
121lbs x 8 - easier, was much more explosive, must have just not warmed up enough
121lbs x 8
100lbs x 11 - lol, I suck at incline
ATG Squats - Light Day, Oly Squat Stance
100lbs x 4
120lbs x 4
143lbs x 4
165lbs x 4 - all with paused in the hole and constant tension
Deadlifts:
135lbs x 6
175lbs x 6
210lbs x 6 - 10 sec grip hold at the end of the set
210lbs x 6 - both these 210 sets pretty easy
Deficit Deads:
210lbs x 8 from 35lb plates - man I thought I was gonna puke, knees were shaking when doing the grip hold at the end of this
210lbs x 6 from 35lb plates again + grip hold again
DB Pullover:
45lb Db x 25
50lb Db x 20
Deep Dips!!!----> no sets were to failure
great to be diong these again! RC is almost fully recovered!
Bodyweight 182lbs x 5,6,6
Assisted - 20lbs of resistance x 9
Sick workout, not even using chalk on deads right now, grip strength has improved lots, great to be doing dips again aswell. Sick workout. Incline has progressed slightly - added 1.5 reps since last week lol
Im am so pissed right now.
Flat bench:
bar x 10
105lbs x 5
125lbs x 5
149lbs x 5
170lbs x 5
-Things got hairy now...
187lbs x 2, then got stuck so got my 3rd with help from spotter, then two more on my own, although the spotter only had his fingertips on I was sure he was helping a tiny bit for the first half of the rep. Last rep took like 5 seconds to move the last 2 inches to lockout
Was mega pissed off now and was determined to get the 187 x 5 bench I was looking forward to getting. Took a 3min rest and did some stretching and went for it again.
187lbs x 4 - first 4 reps alot easier, more explosive too, went down for my 5th rep and about 4 inches from my chest my right shoulder which had had the rotator problems buckled, it cracked, popped then grinded back till my hand was below my pec and forced back behind my body. I lost control of the bar and my spotter lifted it up until my upper arms were in line with my body, then I pushed out the other half of the rep, sat up and was in agony
Fuck now I was even more annoyed. Didnt dare risking it and doing my burn out set of 8 so went to do my squats
ATG Squats:
100lbs x 5
121lbs x 5
155lbs x 5 - these warmups of 5 reps were oly squat stance
187lbs x 3
204lbs x 3 all easy
155lbs x 8 oly squat stance and constant tension
Didnt really know what to do now, dips would hurt like a mofo so would power shrugged and pullovers. Tryed a light set of flat dumbells with just the 38lb DB's and my left arm was weak as fuck and after about 5 reps started to hurt.
STAGGERED SETS:
close neutral chins x 7 slow controlled reps
standing strict shoulder press bar x 8
standing strict shoulder press 66lbs x 5
close neutral chins x 6 still quite controlled but pulled bar right onto my upper chest
standing strict shoulder press 90lbs x 3
close neutral chins x 6 same as other set
standing strict shoulder press 90lbs x 4
Overhand Machine Preacher:
mechanical advantage extended sets
3 sets 12 total reps, 6 plates used.
Decided to leave it at that. Im so pissed off now just as bench was getting strong and improving now I cant do any pressing movement unless its overhead, hurts if I try and push elbows back behind body when my arms are at a 90 degree angle to body. Pullovers, dips, highpulls and incline db are all gonna hurt too.
Looks like theres gonna be alot of lower body and military pressing now, nothing with db's either. Damn Im so annoyed.
Flat bench:
bar x 10
105lbs x 5
125lbs x 5
149lbs x 5
170lbs x 5
-Things got hairy now...
187lbs x 2, then got stuck so got my 3rd with help from spotter, then two more on my own, although the spotter only had his fingertips on I was sure he was helping a tiny bit for the first half of the rep. Last rep took like 5 seconds to move the last 2 inches to lockout
Was mega pissed off now and was determined to get the 187 x 5 bench I was looking forward to getting. Took a 3min rest and did some stretching and went for it again.
187lbs x 4 - first 4 reps alot easier, more explosive too, went down for my 5th rep and about 4 inches from my chest my right shoulder which had had the rotator problems buckled, it cracked, popped then grinded back till my hand was below my pec and forced back behind my body. I lost control of the bar and my spotter lifted it up until my upper arms were in line with my body, then I pushed out the other half of the rep, sat up and was in agony
Fuck now I was even more annoyed. Didnt dare risking it and doing my burn out set of 8 so went to do my squats
ATG Squats:
100lbs x 5
121lbs x 5
155lbs x 5 - these warmups of 5 reps were oly squat stance
187lbs x 3
204lbs x 3 all easy
155lbs x 8 oly squat stance and constant tension
Didnt really know what to do now, dips would hurt like a mofo so would power shrugged and pullovers. Tryed a light set of flat dumbells with just the 38lb DB's and my left arm was weak as fuck and after about 5 reps started to hurt.
STAGGERED SETS:
close neutral chins x 7 slow controlled reps
standing strict shoulder press bar x 8
standing strict shoulder press 66lbs x 5
close neutral chins x 6 still quite controlled but pulled bar right onto my upper chest
standing strict shoulder press 90lbs x 3
close neutral chins x 6 same as other set
standing strict shoulder press 90lbs x 4
Overhand Machine Preacher:
mechanical advantage extended sets
3 sets 12 total reps, 6 plates used.
Decided to leave it at that. Im so pissed off now just as bench was getting strong and improving now I cant do any pressing movement unless its overhead, hurts if I try and push elbows back behind body when my arms are at a 90 degree angle to body. Pullovers, dips, highpulls and incline db are all gonna hurt too.
Looks like theres gonna be alot of lower body and military pressing now, nothing with db's either. Damn Im so annoyed.
I think you should give it a rest for a while bro. Let your shoulder heal and take a break. A weeks rest will not hurt you. When your shoulder is feeling better start warming up and cooling down with dislocates. I do 50 reps in two sets everyday. My shoulders feel great, knock on wood.
I did shoulder dislocks after I hurt it. I just dont have a broom long enough to use for dislocks at home, the only one has the brush intact and is my mums lol, Ill buy one soon and use it for that.
I just got back from a week off about 4 weeks ago, Ill take a week off from chest but I wana carry on doin lowerbody, I hate takin weeks off.
Any idea what it was that made my shoulder buckle? It might have been I rushed through my shoulder warmups before the set and didnt warm my lats up so maybe there wasnt enough support. I think 187lbs is quite a lot of weight for 14 year old shoulders to be fair...
What I ate today -
Wake up - 10.30
11.00 - 40g of whey in water, 2 cups green tea, multivitamin
12.30 -50mins steady cardio
After cardio - 375ml soda - 37g sugars
2.30 - 50g of protein's worth of chicken in tortilla wraps, 3 wraps in total with a small amount of peppers and aprox 30g cheese
6.00 - 650ml organic whole milk + 30g whey
11.00 - about 75g blueberries and 75g cheddar cheese - didnt feel like cooking
not too bad... not enough carbs
Tomorrow I plan to have:
wake up - 9.00
9.30 - 175g oats with milk, and blueberries. 650ml whole milk + 30g whey. Maybe a banana
10.30-11.30 - easy workout, abs + calves + forearms probably & also see how my shoulder is
PWO - 30g whey in water, 30-40g fast carbs
1.30 - 8 or 9oz steak, peppers
5.00 - medium apple, protein bar maybe or some oats again
7.00 - 2 slices wholemeal bread + 4 whole large eggs
11.00 - 200g organic cottage cheese
try somthing like that I think...
I want to include more oats in my diet, I can eat loads of them with not too much hassle, as long as I dont put too much milk in then I could probably put 200g in a bowl with some ANPB & blueberries and eat that if I was hungry and that would be 120g carbs...
EDIT: just realised why Iv been thinking I can eat so much oats. Iv been measuring out portions in millilitres not grams... lol
Wake up - 10.30
11.00 - 40g of whey in water, 2 cups green tea, multivitamin
12.30 -50mins steady cardio
After cardio - 375ml soda - 37g sugars
2.30 - 50g of protein's worth of chicken in tortilla wraps, 3 wraps in total with a small amount of peppers and aprox 30g cheese
6.00 - 650ml organic whole milk + 30g whey
11.00 - about 75g blueberries and 75g cheddar cheese - didnt feel like cooking
not too bad... not enough carbs
Tomorrow I plan to have:
wake up - 9.00
9.30 - 175g oats with milk, and blueberries. 650ml whole milk + 30g whey. Maybe a banana
10.30-11.30 - easy workout, abs + calves + forearms probably & also see how my shoulder is
PWO - 30g whey in water, 30-40g fast carbs
1.30 - 8 or 9oz steak, peppers
5.00 - medium apple, protein bar maybe or some oats again
7.00 - 2 slices wholemeal bread + 4 whole large eggs
11.00 - 200g organic cottage cheese
try somthing like that I think...
I want to include more oats in my diet, I can eat loads of them with not too much hassle, as long as I dont put too much milk in then I could probably put 200g in a bowl with some ANPB & blueberries and eat that if I was hungry and that would be 120g carbs...
EDIT: just realised why Iv been thinking I can eat so much oats. Iv been measuring out portions in millilitres not grams... lol
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Today - Interesting...
20mins cycling
25 Shoulder dislocators
Seated DB Press:
30lb Db's x 8
45lb Db's x 10
45lb Db's x 8
25 Shoulder dislocators
Close Neutral Chins
Bodyweight 180lbs x 6,5,5 slow controlled reps
STAGGERED SETS WITH:
Close Grip Incline
90lb x 10 for 3 sets total - each rep from a dead stop on my chest.
Farmers Walk:
66lb Db's x 3 lengths of gym for 2 sets, then same Db's for perimeter of gym for 1 set.
Wanted to do calves but someone broke the smith and its not been repaired yet...
20mins cycling
Strange, Shoulder presses were kinda uncomfortable, had to do them real slow and control and pause at the top for a second or too, just as I reached the point where my arms were perpendicular to my body my right shoulder started to hurt, I usually go thumbs inline with ears, I did that and it was ok, I was just quite a bit weaker on my right side than left. I could work through it but dont think I will, Ill stick to BB Military for now.
Incline CGBP wasnt too bar, again at the bottom of the rep like with military was where it ached a little but I could easily work through this so I think Ill do this CGBP incline once a week for now. I might do some rack lockouts from just about the point where it starts to get uncomfortable aswell...
Chins werent too bad at all aslong as I kept the slow and controlled and didnt sink into my shoulders at the bottom of the rep.
---------------------------------------------------------------------------------------
Right, Iv decided this shoulder is a sign I need to give the heavy sets a break for a while, I mean Im only 14 and Iv been doin triples week in week out for over 8 weeks now. I came up with this routine last night and when my shoulder gets better Im thinking of doing it, might change it a little before then though...
Workout 1:
Bench press 4x8*
Close Neutral Chins 4x near failure
Low Incline DB 2x10
CGBP 3x10
Machine Preacher Curl (mechanical advantage extended) 3x8
Workout 2:
Olympic Squats 3x8 +1x6 pause in the hole
-Super set with-
DB Pullover 3x20
Romanian Deadlift 3x10
Shrugs 3x20
Smith Machine Calf Raises 4x10
Seated Db Wrist Curl 2x20
-Super set with-
Seated BB Reverse Wrist Curl 2x20
Workout 3:
Standing BB Shoulder Press 4x10*
90 Degree bent over Row 3x10
Weighted Dips 4x8
Machine Preacher Curl (mechanical advantage extended) 3x8
Farmers Walk 3 sets ramping up
Workout 4:
Close Neutral Chins 4x near failure
Deficit Deadlift 4x6*
-Super set with-
Db Pullover 2x20
Lying/Seated Leg Curl 2x10
Olympic Squats 3x8 + 1x6 pause in the hole
Smith Machine Calf Raises 4x10
*Money sets, work up to 1 work set to the given reps, then 1 more set after trying to get the same amount of reps.
I will do these 4 workouts rotated throgh a 3 day split. So the workouts will be like this:
Week 1 - 1,2,3
Week 2 - 4,1,2
Week 3 - 3,4,1
Week 4 - 2,3,4
Week 5 - 0 1,2,3
etc...
20mins cycling
25 Shoulder dislocators
Seated DB Press:
30lb Db's x 8
45lb Db's x 10
45lb Db's x 8
25 Shoulder dislocators
Close Neutral Chins
Bodyweight 180lbs x 6,5,5 slow controlled reps
STAGGERED SETS WITH:
Close Grip Incline
90lb x 10 for 3 sets total - each rep from a dead stop on my chest.
Farmers Walk:
66lb Db's x 3 lengths of gym for 2 sets, then same Db's for perimeter of gym for 1 set.
Wanted to do calves but someone broke the smith and its not been repaired yet...
20mins cycling
Strange, Shoulder presses were kinda uncomfortable, had to do them real slow and control and pause at the top for a second or too, just as I reached the point where my arms were perpendicular to my body my right shoulder started to hurt, I usually go thumbs inline with ears, I did that and it was ok, I was just quite a bit weaker on my right side than left. I could work through it but dont think I will, Ill stick to BB Military for now.
Incline CGBP wasnt too bar, again at the bottom of the rep like with military was where it ached a little but I could easily work through this so I think Ill do this CGBP incline once a week for now. I might do some rack lockouts from just about the point where it starts to get uncomfortable aswell...
Chins werent too bad at all aslong as I kept the slow and controlled and didnt sink into my shoulders at the bottom of the rep.
---------------------------------------------------------------------------------------
Right, Iv decided this shoulder is a sign I need to give the heavy sets a break for a while, I mean Im only 14 and Iv been doin triples week in week out for over 8 weeks now. I came up with this routine last night and when my shoulder gets better Im thinking of doing it, might change it a little before then though...
Workout 1:
Bench press 4x8*
Close Neutral Chins 4x near failure
Low Incline DB 2x10
CGBP 3x10
Machine Preacher Curl (mechanical advantage extended) 3x8
Workout 2:
Olympic Squats 3x8 +1x6 pause in the hole
-Super set with-
DB Pullover 3x20
Romanian Deadlift 3x10
Shrugs 3x20
Smith Machine Calf Raises 4x10
Seated Db Wrist Curl 2x20
-Super set with-
Seated BB Reverse Wrist Curl 2x20
Workout 3:
Standing BB Shoulder Press 4x10*
90 Degree bent over Row 3x10
Weighted Dips 4x8
Machine Preacher Curl (mechanical advantage extended) 3x8
Farmers Walk 3 sets ramping up
Workout 4:
Close Neutral Chins 4x near failure
Deficit Deadlift 4x6*
-Super set with-
Db Pullover 2x20
Lying/Seated Leg Curl 2x10
Olympic Squats 3x8 + 1x6 pause in the hole
Smith Machine Calf Raises 4x10
*Money sets, work up to 1 work set to the given reps, then 1 more set after trying to get the same amount of reps.
I will do these 4 workouts rotated throgh a 3 day split. So the workouts will be like this:
Week 1 - 1,2,3
Week 2 - 4,1,2
Week 3 - 3,4,1
Week 4 - 2,3,4
Week 5 - 0 1,2,3
etc...
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