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My Training Journal
- Thread starter ExtraMile
- Start date
OK, thing is for breakfast before school I need somthing quick and easy so Iv been having 600ml organic milk + 40g whey and 1 or two bananas. not sure what i will have now...
k, here's what you should have. Ask SL this fills him up and is his recipe.
first off, i have one of the biggest appetites ever. I pound food like none other.
get some ANPB (because i know you love it anyway). put 2 Tbsp's of that and 2 scoops of chocolate whey protein powder in a bowl.
heat it for 90 seconds. Protein Brownies. Awfully amazing and low in sugar (if your Prot powder is low in sugar which it should be). this will give you a good amount of protein as well.
first off, i have one of the biggest appetites ever. I pound food like none other.
get some ANPB (because i know you love it anyway). put 2 Tbsp's of that and 2 scoops of chocolate whey protein powder in a bowl.
heat it for 90 seconds. Protein Brownies. Awfully amazing and low in sugar (if your Prot powder is low in sugar which it should be). this will give you a good amount of protein as well.
sounds real nice but my protein powder tastes like ass... lol.
This saturday Iv got all the ingredients to make a bit batch of meat loaf so after school when Im hungry I can have that. As for breakfast maybe Ill start having oats, ANPB and blueberries as cereal which is real nice and make some more protein bars to have with it...
Today was kinda weaker than usual, didnt feel too well and hadnt eaten much
20mins cycling
Deficit Deads: ---> from 15kg plates
110lbs x 8
176lbs x 6
247.5lbs x 6, 5, 4 FORM STARTED TO GET A LITTLE WORSE THAN USUAL
225lbs x 8 DOUBLE OVERHAND (hook grip)
Cable Curl: ---> constant tension
50lbs x 3 yah weaker for sure
40lbs x 9
40lbs x 7
30lbs x 15
35lbs x 12
Calf Raises:
120lbs x 100, rest paused
Cable Crossover ---> w/ hard squeeze
Chest mind-muscle connection seems to have inmproved since I not trained it for 3 weeks
15lbs each hand x 15
20lbs each hand x 10
20lbs each hand x 10
PinWheel Curls:
38.5lb Db x 8 per arm x3sets
20 mins cycling
not bad workout, lockouts were hard on deads and I got weaker each time, even the set of 6 reps had like 2 seconds between reps. If this doesnt improve next week then Im gonna switch to conventional deads or maybe even rack pulls from the knee. was weaker on everything which makes me think it was what I ate and how I felt and not actually getting weaker on deads...
VIDEO:
247.5lb x 4 deads, (final set) YouTube - Deficit Deads 247.5 x 4 @ 15 years
20mins cycling
Deficit Deads: ---> from 15kg plates
110lbs x 8
176lbs x 6
247.5lbs x 6, 5, 4 FORM STARTED TO GET A LITTLE WORSE THAN USUAL
225lbs x 8 DOUBLE OVERHAND (hook grip)
Cable Curl: ---> constant tension
50lbs x 3 yah weaker for sure
40lbs x 9
40lbs x 7
30lbs x 15
35lbs x 12
Calf Raises:
120lbs x 100, rest paused
Cable Crossover ---> w/ hard squeeze
Chest mind-muscle connection seems to have inmproved since I not trained it for 3 weeks
15lbs each hand x 15
20lbs each hand x 10
20lbs each hand x 10
PinWheel Curls:
38.5lb Db x 8 per arm x3sets
20 mins cycling
not bad workout, lockouts were hard on deads and I got weaker each time, even the set of 6 reps had like 2 seconds between reps. If this doesnt improve next week then Im gonna switch to conventional deads or maybe even rack pulls from the knee. was weaker on everything which makes me think it was what I ate and how I felt and not actually getting weaker on deads...
VIDEO:
247.5lb x 4 deads, (final set) YouTube - Deficit Deads 247.5 x 4 @ 15 years
Today
20mins cycling
ATG Squats:
110lbs x 8
154lbs x 6
198lbs x 5 spotter grabbed me and started helping after 2nd rep even though I told him not to...
198lbs x 3 on my own, exept on the last rep I started to GM to spotter pulled me back slightly
176lbs x 4 wtf
Olympic Squats:
176lbs x 6 wtf why am I stronger on these than on wider stance squats?
176lbs x 5
143lbs x 20 hard!
Barbell Shoulder Press---> very pleased to be able to do these again!!!
45lbs x 8
66lbs x 8
77lbs x 8
90lbs x 8
90lbs x 6
90lbs x 6
72lbs x 11
66lbs x 12 constant tension
Calf Raises:
12l1bs x 100 rest paused
Wide Grip Rack Chins:---> smith bar has just been replaced and its like a god damn cheese grater!
3 sets of 6 with bodyweigh only
20mins cycling
Pretty good workout, finally I can start doing upper body work now. Got some squat problems which Im going to make a new thread about...
20mins cycling
ATG Squats:
110lbs x 8
154lbs x 6
198lbs x 5 spotter grabbed me and started helping after 2nd rep even though I told him not to...
198lbs x 3 on my own, exept on the last rep I started to GM to spotter pulled me back slightly
176lbs x 4 wtf
Olympic Squats:
176lbs x 6 wtf why am I stronger on these than on wider stance squats?
176lbs x 5
143lbs x 20 hard!
Barbell Shoulder Press---> very pleased to be able to do these again!!!
45lbs x 8
66lbs x 8
77lbs x 8
90lbs x 8
90lbs x 6
90lbs x 6
72lbs x 11
66lbs x 12 constant tension
Calf Raises:
12l1bs x 100 rest paused
Wide Grip Rack Chins:---> smith bar has just been replaced and its like a god damn cheese grater!
3 sets of 6 with bodyweigh only
20mins cycling
Pretty good workout, finally I can start doing upper body work now. Got some squat problems which Im going to make a new thread about...
urm
8.00am 2 cups coffee, 1 large banana, 400ml WATER + 40g whey with some coffee powder to give it some taste
11.15 am egg muffin, bagel with cream cheese, 500ml water
12.35 medium sized piece of fish with chips and more water
4.00 2 beef burgers (hardly any fat in them, I checked) with 2 bread rolls and a small amount of cheese. multivitamin, 2g fish oil, green tea extract
7.30 - 9.00 workout
post workout 45g whey, few sweets, some water melon
11.30 gonna have 5 large whole eggs maybe 1 slice wholemeal toast but probably not
11.15 and 12.35 were shit because had to buy food at school...
Today -
15 mins cycling
2 circuits of shoulder rehab stuff, stretches, scapula retraction and protraction etc
Close Neutral Chins:
Bodyweight x near failure. Reps: 9, 6, 5. (9 is a pr)
Flat BB:
bar x 8
88lbs x 8
110lbs x 8
132lbs x 8
132lbs x 8
143lbs x 8
143lbs x 8
121lbs x 15
Incline DB
50lbs x 6
44lbs x 8
40lbs x 9 SHORT RESTS
Assisted Dips (deep)
45lbs assistance x 10, 9, 7
Incline DB Zottman Curls ---> love these!
22lbs x 12, 15, 13, 10, 12, 15 Bi's and forarms pumped as fuck!
30mins cycling
15 mins cycling
2 circuits of shoulder rehab stuff, stretches, scapula retraction and protraction etc
Close Neutral Chins:
Bodyweight x near failure. Reps: 9, 6, 5. (9 is a pr)
Flat BB:
bar x 8
88lbs x 8
110lbs x 8
132lbs x 8
132lbs x 8
143lbs x 8
143lbs x 8
121lbs x 15
Incline DB
50lbs x 6
44lbs x 8
40lbs x 9 SHORT RESTS
Assisted Dips (deep)
45lbs assistance x 10, 9, 7
Incline DB Zottman Curls ---> love these!
22lbs x 12, 15, 13, 10, 12, 15 Bi's and forarms pumped as fuck!
30mins cycling
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