Please Scroll Down to See Forums Below yah ok, my diet has been kinda crap anyway lately...
My Training Journal
- Thread starter ExtraMile
- Start date
yah ok, my diet has been kinda crap anyway lately...
Today - zomgwtfbbq this workout was sick!
20mins cycling
WarmUps:
ATG Squats:
110lbs x 10
ATG Front Squats:
135 x 3
ATG Front Squats: ----> feet about an inch wider than shoulder width
145lbs x 4, 4, 4
Then Rack It After Each Set And Straight Into:
ATG Back Squats: ------> nice and narrow stance so I could get real low
145lbs x 10, 10, 8 - last set with constant tension
Then A Back Off Set After:
ATG Back Squat 165lbs x 5 pause in the hole.
Leg Extension: -----> constant tension + squeeze at the top
70lbs x 20 - bit too heavy, had to stop and take a few deep breaths at 10 and 15 reps
60lbs x 15 - none stop reps
70lbs x 12 - none stop reps
80lbs x 10 - none stop reps
Seated Leg Press. Full ROM - Knees to Chest: ----> burns my glutes. [[Constant tension]]
285lbs x 10
285lbs x 11
275lbs x 15 - wow this hurt
Farmers Walk:
66lb Db's x 3 length so of gym. 3 sets
66lb Db's x 3 lengths of gym then back to the rack.
20mins cycling
What I Ate Today:
Breakfast - 8.00 - 600ml whole organic milk + 30g whey. 1 large banana. Didnt have time for anything else.
11.15 - 1 egg muffin, 1 bagel with cream cheese
12.35 - nothing, forgot my lunch for school
4.00 - 2 quarter pounder burgers in break rolls with cheddar cheese. 2 cups green tea. multivitamin, 2g fish oil
6.45 - 1 large banan
7.30 - 8.30 - leg workout
8.30 (PWO) 40g whey in water, some melon, 30g sugars via sports drink
10.30 - small amount of cous cous, decent portion of skinless, boneless chicken thighs, lots of green beans and peppers. Dont know any weights. 2 cups green tea, 2g fish oil
20mins cycling
WarmUps:
ATG Squats:
110lbs x 10
ATG Front Squats:
135 x 3
ATG Front Squats: ----> feet about an inch wider than shoulder width
145lbs x 4, 4, 4
Then Rack It After Each Set And Straight Into:
ATG Back Squats: ------> nice and narrow stance so I could get real low
145lbs x 10, 10, 8 - last set with constant tension
Then A Back Off Set After:
ATG Back Squat 165lbs x 5 pause in the hole.
Leg Extension: -----> constant tension + squeeze at the top
70lbs x 20 - bit too heavy, had to stop and take a few deep breaths at 10 and 15 reps
60lbs x 15 - none stop reps
70lbs x 12 - none stop reps
80lbs x 10 - none stop reps
Seated Leg Press. Full ROM - Knees to Chest: ----> burns my glutes. [[Constant tension]]
285lbs x 10
285lbs x 11
275lbs x 15 - wow this hurt
Farmers Walk:
66lb Db's x 3 length so of gym. 3 sets
66lb Db's x 3 lengths of gym then back to the rack.
20mins cycling
What I Ate Today:
Breakfast - 8.00 - 600ml whole organic milk + 30g whey. 1 large banana. Didnt have time for anything else.
11.15 - 1 egg muffin, 1 bagel with cream cheese
12.35 - nothing, forgot my lunch for school
4.00 - 2 quarter pounder burgers in break rolls with cheddar cheese. 2 cups green tea. multivitamin, 2g fish oil
6.45 - 1 large banan
7.30 - 8.30 - leg workout
8.30 (PWO) 40g whey in water, some melon, 30g sugars via sports drink
10.30 - small amount of cous cous, decent portion of skinless, boneless chicken thighs, lots of green beans and peppers. Dont know any weights. 2 cups green tea, 2g fish oil
Last edited:
Today - nice and simple
20 MINS CYCLING
-some warmup sets of deads going from 135 to 198-
DIFICIT DEADS:
220lbs x 8 + grip hold
230lbs x 6 --> suprisingly harder. PR
220lbs x 8 + grip hold
SPEED DEADS:
3x3 with 135 w/ double overhand
GHR:
45lb Plate x 15
55lb plate x 3 lol not enough rest between sets
55lb plate x 8
SMITH CALF RAISES ON BLOCK
135 x 10
155 x 10, 12, 15, 15, 20. Set of 20 was kinda sloppy at the end
20 MINS CYCLING
nice workout, enjoyed it. deads are gettin good so is grip dont even use chalk for deads anymore
20 MINS CYCLING
-some warmup sets of deads going from 135 to 198-
DIFICIT DEADS:
220lbs x 8 + grip hold
230lbs x 6 --> suprisingly harder. PR
220lbs x 8 + grip hold
SPEED DEADS:
3x3 with 135 w/ double overhand
GHR:
45lb Plate x 15
55lb plate x 3 lol not enough rest between sets
55lb plate x 8
SMITH CALF RAISES ON BLOCK
135 x 10
155 x 10, 12, 15, 15, 20. Set of 20 was kinda sloppy at the end
20 MINS CYCLING
nice workout, enjoyed it. deads are gettin good so is grip dont even use chalk for deads anymore
OneBreath
Elite Mentor
Yeah, i would speed dead that 135 into a high pull or power clean if i were you. Get those feet off the ground too. Make it sound like a shotgun when you land.
Yes totally agree with that!
Cant high pull or powerclean cuz of shoulder, I just did the speed deads for fun. Ill stop doin them now then...
OneBreath
Elite Mentor
Well that sucks. I wouldn't do any speed work then. I could see myself getting hurt trying to do speed deads. bblazer does them i think but he's really experienced.
Oh right, I saw them on a andy bolton routine somewere. yeah alot sucks about this shoulder, Im jus doin legs until its healed although its getting better everyday...
