My Training Journal

[ExtraMile]

looking much more solid. Bigger and stronger too. what's height weight now?

Height 5 foot 7, weight not sure but now at 8.00pm Im 178lbs, I havnt even ate much today either. Dropped some weight as you can see, now when I tense my abs you can see the outlines of them. In the morning you can see my top 4 if I tense too!

I dont really do any forms of rows at all, I havnt done in ages, on the bill star which Im on now all I do for back is chins and high pulls on monday, deads on wednesday and a few sets of shrugs on friday. Despite this my back seems to be gettin much thicker! Cant imagine what would happen if I swapped high pulls for BB Rows

 

[ExtraMile]

Today -

20mins cycling

OLYMPIC SQUATS
99lbs x 5
121lbs x 5
149lbs x 5
182lbs x 5
204lbs x 5
160lbs x 6 --> 2 sec pauses in the hole

HIGH PULLS
110lbs x 5
135lbs x 5
143lbs x 5
149lbs x 5
143lbs x 5
135lbs x 5

FLAT BENCH
88lbs x 5
110lbs x 5
135lbs x 5
155lbs x 5 easy!
155lbs x 5 easy!
155lbs x 5 easy!
138lbs x 10

INCLINE DB
38.5lb Db's x 20 --> new pr!
38.5lb Db's x 12
38lb Db's x 10 (short rests between sets)

PINWHEEL CURLS
38.5lb Db's x 14 per arm
38.5lb Db's x 16 per arm
38.5lb Db's x 12 per arm

INCLINE DB ZOTTMAN CURLS
27.5lb Db's x 9 --> new pr!
27.5lb Db's x 7
22lb Db's x 30
27.5lb Db's x 7
-dropset
22lb Db's x 10

30mins cycling

just realised why my flat bench was so easy, did last weeks weights, fuck thats annoying. Bi's didnt get as pumped as last workout either...

 

[ExtraMile]

didnt go to the gym today cause i was tired and fell asleep, didnt feel like going either

 

[ExtraMile]

Yo decided to go to the gym today, was weaker than normal I think but it felt great, and got a good video!

Standing BB Shoulder Press:
bar x 8
66lbs x 5
83lbs x 5
99lbs x 5 <-- new pr!
99lbs x 4
94lbs x 5
77lbs x 10
77lbs x 7

Deadlifts:
135lbs x 8
176lbs x 5
220lbs x 3
264lbs x 1
286lbs x 1 <-- 1 rep pr!
308lbs x 0 fail
286lbs x 1 + 15 sec grip hold, tore my hands to shreds!
220lbs x 8 deficit dead on the box

Dips:
Bodyweight x 5,5,4

man I didnt even eat that much today, slept for ages after school though, I think I can hit the 308lbs (3 plates per side) in a few weeks except I got 4 weeks worth of holidays in the next 6 weeks with only 2-4 days between them, so not sure if strength will suffer or not. Oh well, we'll see what happens in two weeks.

VIDEO:
YouTube - Deadlift Workout

 

[skullcrushin22]

Damn thats a narrow ass stance and grip for the deadlift. Not sure if I would be even able to dealift with my feet that close. Have you ever tried to widen yourself a bit?

Yo decided to go to the gym today, was weaker than normal I think but it felt great, and got a good video!

Standing BB Shoulder Press:
bar x 8
66lbs x 5
83lbs x 5
99lbs x 5 <-- new pr!
99lbs x 4
94lbs x 5
77lbs x 10
77lbs x 7

Deadlifts:
135lbs x 8
176lbs x 5
220lbs x 3
264lbs x 1
286lbs x 1 <-- 1 rep pr!
308lbs x 0 fail
286lbs x 1 + 15 sec grip hold, tore my hands to shreds!
220lbs x 8 deficit dead on the box

Dips:
Bodyweight x 5,5,4

man I didnt even eat that much today, slept for ages after school though, I think I can hit the 308lbs (3 plates per side) in a few weeks except I got 4 weeks worth of holidays in the next 6 weeks with only 2-4 days between them, so not sure if strength will suffer or not. Oh well, we'll see what happens in two weeks.

VIDEO:
YouTube - Deadlift Workout

 

[JDid23]

lmao did anyone else see the weirdass looking guy in what looked like red boxers looking when he was doing the 286x1

 

[ExtraMile]

lmao did anyone else see the weirdass looking guy in what looked like red boxers looking when he was doing the 286x1

that guys a retired powerlifter who pulled 700 in his day and helped he out alot when my deadlift was fucked up...

Damn thats a narrow ass stance and grip for the deadlift. Not sure if I would be even able to dealift with my feet that close. Have you ever tried to widen yourself a bit?

yeah it is narrow, but I like it like that, I have tryed pulling with my hands and feet further out and my hips always fly up and my form starts to get worse with each rep... wierd.

 

[SaiBoT]

that guys a retired powerlifter who pulled 700 in his day and helped he out alot when my deadlift was fucked up...

Still he looked funny, with rhe red shorts haha!

 

[JDid23]

haha EM-- there is a very similar guy at my gym who trains his son who helped me with some shit too.. But this guy was wearing shorter black shorts.

 

[Big_BK]

Damn thats a narrow ass stance and grip for the deadlift. Not sure if I would be even able to dealift with my feet that close. Have you ever tried to widen yourself a bit?

I pull pretty narrow to. Look at konstantinov or what ever his name is, i think he pulls with this heels together.