My Training Journal

[ExtraMile]

I did what u said today, took a plastic tub and filled it with cuz-cuz and chicken for lunch at school..
taken monday and wednesday off this week, did cardio more, iv started running again, i do HIIT, like this:
Warmup - Run over 3 fields and over a style
This takes me to a completely flat cycle track, and I do this for a total of 20mins:
Run for 60secs
Sprint for 10 secs


Anyway heres what I did today:
Bradford Military:
Barbell: 30kgx8, 30kgx8, 30kgx8, 30kgx8, 30kgx8
Dumbell: 7kg dumbells x 25

Bent Over Row (my new favourite exercise )
40kgx8
42kgx8
44kgx8
46kgx8
49kgx8
49kgx8

Flat Bench:
Barbell - 37kgx10
-dropset
Dumbell - 13.5kg x 8

Barbell - 37kgx8
-dropset
Dumbell - 13.5kgx8

Barbell - 37kgx10
-dropset
Dumbell - 13.5kgx6

Barbell - 37kgx8
-dropset
Dumbell 13.5kgx7

Barbell - 37kgx8
-dropset
Dumbell - 13.5kgx6

Barbell - 27kgx15

Chins (chest hurt quite bad doing these, held me back a little)-
Bodyweightx6
5kg weightedx6
3kg weightedx5
Bodyweightx6

 

[SaiBoT]

Too many sets for pecs 3-4 tops.

 

[ExtraMile]

Even though I dont do dips much in workout A? I only do them every so often...

 

[ExtraMile]

Stiff Legged Deads:
(no belt, 1min 45sec rests between sets)
80kg(176lbs)x10
85kg(187lbs)x5
85kg(187lbs)x5
80kg(176lbs)x8
85kg(187lbs)x6 - think I could have gone to 8, but dint want to risk it, especially wearing no belt...
75kg(165lbs)x10 - not too difficult

0 degrees being the floor, 180 being standing up straight, on the first two 85kg deadlift sets I got stuck at about 170 degrees for about 2 seconds, 2 seconds of putting maximum effort in and not moving, then after that I slowly started to stand up into the top of the ROM....

Missed Squats, back ached and after deads dint like the idea of another 50kg supported by my back...

Decided to do Bradford Military, delts didnt ache at all after fridays workout:
1min 45sec brakes between sets
30kgx10
32kgx8
33kgx6
32.5kgx8
-dropset-
7kgx25 (7kg Dumbells) x20

Chins Ups: Stuck to bodyweight, grip was useless.
Bodyweightx5
Bodyweightx8
Bodyweightx6
Half Chin UpsxFailure

Barbell Shrugs 90secs between sets:
(concentrated on full ROM and squeeze at the top)

Behind Back:
57kgx12
60kgx10 - only got 7 done, dropped the weight from grip failure

Infront of Body:
57kgx15
60kgx12

ALL EASY. HAD TO GO LIGHTER BECAUSE OF GRIP

Alternating Pinwheel Curls
10kgx15 per side
11.5kgx15 per side
15.5kgx8 per side
13.5kgx12 per side

 

[ExtraMile]

Bradford Military
-90secs rest between sets-
31kg (68lbs)x8
31kgx6
31kgx7
31kgx6
30kgx8
30kgx8
7kgdumbellsx25

Bent Over Rows:
-90secs rest between sets-
47kgx8
48kgx8
48kgx8
48kgx8
50kgx20 - rest pauses
30kgx25

Barbell Bench:
2min rests between sets
37kgx12
37kgx12
37kgx10

Upright Row:
-1min rest between sets-
21kgx15
21kgx20
21kgx20
21kgx20

 

[SaiBoT]

Cut a little back on the sets with th max weight

 

[ExtraMile]

What dya mean maximum weight? All my sets are to failure or close to failure...

Anyway Today:

Squats:
27kgx12
Zercher Squats:
(1min 45 rest between sets)
50kgx8
52kgx8
52kgx7
52kgx6
45kgx15

Stiff Legged Deads:
80kgx6
80kgx8
80kgx8
85kgx6

Todays workout was dissapointing, Squats wernt very good, neither were deads, missed cardio yesterday aswell. Just wasnt really in the mood, wasnt motivated properly at the start either..
Decided to call it a day after deads, dint feel too good eitherr...

This is the end of week 6, now from week 7 to week 10 Iv got higher reps, 8-12, and adding in things like barbell curls, front raises and skull crushers.

 

[SaiBoT]

Just do two sets with max weight to failure. for example 2 sets with 52kg for squats.

 

[ExtraMile]

Allright and treat the rest like im just gettin ready for the bigger weights and then cooling down? So dead would be like this
80kgx10
85kgx6
85kgx6
80kgx8
80kgx8
75kgx10

Somthing like that? I like to get a few more sets in with deads, I wear my belt through out every squat to save my back until deads...

And should I do that even with somthing like military's? When all my sets are usually about 32kgx8 ?

 

[SaiBoT]

You should do the warm-up and then ramp up the weight through all sets until reach max weight for the 8 reps (example) then do two sets with that weight, then decrease the weight (less twenty kgs) and do one more set of twelve-15reps. Something like that.