My Training Journal

[ExtraMile]

Today - My 15th bday

20mins cycling

Deficit Deads: ---> from 15kg plates
155 x 8
198 x 6
242 x 6 BIG TIME PR (video at the bottom)
242 x 5
220 x 7 DOUBLE OVERHAND (hook grip) added chalk to this set only

GHR (45 degree)
55lb plate x 10
55lb plate x 10

Tricep Pressdown: --- Full ROM, hard contraction at the bottom of the ROM for a count. Major Tri Pump!
7 plates x 11,9,9
6 plates x 12

Weighted Hypers (45 degree)---> short rest between sets
45lb plate x 15,12,10

20 mins cycling

sick workout!

DEADLIFT VIDEO:
YouTube - deficit deadlift 110kg (242lbs) x 6 @ 14 years

 

[iggy]

sick bro. good form.

 

[SaiBoT]

Today - My 15th bday

20mins cycling

Deficit Deads: ---> from 15kg plates
155 x 8
198 x 6
242 x 6 BIG TIME PR (video at the bottom)
242 x 5
220 x 7 DOUBLE OVERHAND (hook grip) added chalk to this set only

GHR (45 degree)
55lb plate x 10
55lb plate x 10

Tricep Pressdown: --- Full ROM, hard contraction at the bottom of the ROM for a count. Major Tri Pump!
7 plates x 11,9,9
6 plates x 12

Weighted Hypers (45 degree)---> short rest between sets
45lb plate x 15,12,10

20 mins cycling

sick workout!

DEADLIFT VIDEO:
YouTube - deficit deadlift 110kg (242lbs) x 6 @ 14 years

Happy birthday lil bro. And nice form on those deads, I'm proud of you

 

[iggy]

happy bday

 

[ExtraMile]

happy bday

lol, it was yesterday, thanks anyway bro.


What Iv eaten today:

well today was kinda rough...

Breakfast- 2 cups coffee, 600ml whole milk + 42g whey, 2 smallish bananas, 1 multivitamin, 2g fish oil, green tea extract.

20mins Later: threw all of that up

15mins Later: slept for 5 hours, lol.

2.30 - some sweets that I got for my bday, some coffee, same supps as breakfast exept the whey

then had prolly 7oz chicken later on in the day with cous cous and some milk.

Just gonna have some whey then do some cardio...

 

[iggy]

lolololol.

cut down on the sugar and do am cardio on an empty stomach 3-4 days a week.

you will see a huge difference.

i know you want to be cut as shit like davetsi and mariousz instead of one of those heavy PLers

 

[ExtraMile]

lolololol.

cut down on the sugar and do am cardio on an empty stomach 3-4 days a week.

you will see a huge difference.

i know you want to be cut as shit like davetsi and mariousz instead of one of those heavy PLers

Lol, I do empty AM cardio once a week. I do cardio straight after breakfast 3 times a week but only for 20 mins. I also do 20-25 mins cardio in the afternoon 3 times a week and an additional 20 mins cardio post workout 3 times a week.

The reason for these short 20min sessions is because its riding my bike to and from school and to and from the gym.

I cant do AM cardio much cause of school but Im gonna start doing 30 mins HIIT once a week I think...


Today - did this kinda late, finished at 10.00pm

5min jogging
7x 75m hill sprint followed by 175m fast jogging, then brisk walk back
5min jogging

(distances are aprox.)

 

[ExtraMile]

OMG maybe I wont start doing HIIT once a week, its an hour and a half since I got back and my ankles and knees hurt so much walking up the stairs is agony...

 

[SouthernLord]

Today - My 15th bday

20mins cycling

Deficit Deads: ---> from 15kg plates
155 x 8
198 x 6
242 x 6 BIG TIME PR (video at the bottom)
242 x 5
220 x 7 DOUBLE OVERHAND (hook grip) added chalk to this set only

GHR (45 degree)
55lb plate x 10
55lb plate x 10

Tricep Pressdown: --- Full ROM, hard contraction at the bottom of the ROM for a count. Major Tri Pump!
7 plates x 11,9,9
6 plates x 12

Weighted Hypers (45 degree)---> short rest between sets
45lb plate x 15,12,10

20 mins cycling

sick workout!

DEADLIFT VIDEO:
YouTube - deficit deadlift 110kg (242lbs) x 6 @ 14 years

Nice DL!!!!!

 

[ExtraMile]

Nice DL!!!!!

thanks bro, I wana hit 267 from a deficit cause thats 1.5x BW