Please Scroll Down to See Forums Below
My Training Journal
- Thread starter ExtraMile
- Start date
I have decided not to reply to this comment.
Today -
STANDING BB SHOULDER PRESS
Bar x 8
66lbs x 5
83lbs x 5
99lbs x 4
99lbs x 3
94lbs x 4
77lbs x 8
77lbs x 7
DEADLIFTS
132lbs x 6
198lbs x 5
242lbs x 3
264lbs x 5
264lbs x 4
264lbs x 3
225lbs x 5 DEFICIT WITH BAR AT ANKLES TO START
DB PULLOVER
50lb Db x 20
DEEP DIPS
(Bodyweight 180lbs)
1st set - 7 reps
2nd set - 6 reps
3rd set - 5 reps
4th set - (40lbs assistance) 16 reps
5th set - (30lbs assistance) 9 reps
6th set - (35lbs assistance) 11 reps
DB PULLOVER
44lb Db x 20
44lb Db x 20
ROPE PRESSDOWN
5 Plates x 25 reps
CALVES-
Did about 9 sets total, about 5 sets on the smith standing on a block and 4 sets seated calf raise machine, standing smith I started off did 2 sets doing dropset finishing with DC style calf raises. Then did 2 sets going to failure at around 6 reps then doing partials, then finished with one lighter set got 20 reps. The moved to the seated calf raise machine, started with 90lbs very slow negatives like 5 seconds on the negative got about 8 reps with that on every set then use my hands as assistance and did negetives. On my last set I went straight over to the lying leg curl machine and did 80lbs for 20 reps doing rest pauses, my rest pause sets went 6,5,4,3,2.
STANDING BB SHOULDER PRESS
Bar x 8
66lbs x 5
83lbs x 5
99lbs x 4
99lbs x 3
94lbs x 4
77lbs x 8
77lbs x 7
DEADLIFTS
132lbs x 6
198lbs x 5
242lbs x 3
264lbs x 5
264lbs x 4
264lbs x 3
225lbs x 5 DEFICIT WITH BAR AT ANKLES TO START
DB PULLOVER
50lb Db x 20
DEEP DIPS
(Bodyweight 180lbs)
1st set - 7 reps
2nd set - 6 reps
3rd set - 5 reps
4th set - (40lbs assistance) 16 reps
5th set - (30lbs assistance) 9 reps
6th set - (35lbs assistance) 11 reps
DB PULLOVER
44lb Db x 20
44lb Db x 20
ROPE PRESSDOWN
5 Plates x 25 reps
CALVES-
Did about 9 sets total, about 5 sets on the smith standing on a block and 4 sets seated calf raise machine, standing smith I started off did 2 sets doing dropset finishing with DC style calf raises. Then did 2 sets going to failure at around 6 reps then doing partials, then finished with one lighter set got 20 reps. The moved to the seated calf raise machine, started with 90lbs very slow negatives like 5 seconds on the negative got about 8 reps with that on every set then use my hands as assistance and did negetives. On my last set I went straight over to the lying leg curl machine and did 80lbs for 20 reps doing rest pauses, my rest pause sets went 6,5,4,3,2.
Last edited:
Today - been on holiday this week again so diet has been shit!
OLYMPIC SQUATS
99lbs x 5
121lbs x 5
149lbs x 5
176lbs x 5
198lbs x 5
198lbs x 4
165lbs x 8 pause in the hole
FLAT BB BENCH
bar x 8
99lbs x 5
121lbs x 5
149lbs x 3
165lbs x 3 easy!
165lbs x 5 <-- new flat back pr!
165lbs x 5
165lbs x 5
132lbs x 13 medium grip
Tomorrow morning gonna do some CGBP, Biceps and Calves!
OLYMPIC SQUATS
99lbs x 5
121lbs x 5
149lbs x 5
176lbs x 5
198lbs x 5
198lbs x 4
165lbs x 8 pause in the hole
FLAT BB BENCH
bar x 8
99lbs x 5
121lbs x 5
149lbs x 3
165lbs x 3 easy!
165lbs x 5 <-- new flat back pr!
165lbs x 5
165lbs x 5
132lbs x 13 medium grip
Tomorrow morning gonna do some CGBP, Biceps and Calves!
Last edited:
Today -
15 mins cycling
CGBP
bar x 8
94lbs x 8
116lbs x 8
138lbs x 9
138lbs x 7
138lbs x 6
121lbs x 10
DB SHRUGS
55lb Db's x 20
55lb Db's x 20 not the best ROM
50lb Db's x 20 full ROM
50lb Db's x 20 full ROM again
STANDING SMITH CALF RAISE (on block)
88lbs x 8 warmup
154lbs x 7 with 2 dropsets
154lbs x 6 with 2 dropsets
154lbs x 6 with 2 dropsets
SEATED CALF MACHINE ----> very slow negatives
90lbs x 5 + 5 forced reps
90lbs x 5 + 5 forced reps
90lbs x 4 + 6 forced reps
REVERSE GRIP CHINS
Bodyweight 180lbs x 9
Bodyweight 180lbs x 7
Bodyweight 180lbs x 6
Bodyweight 180lbs x 5
STANDING BB CURL
55lbs x 9
44lbs x 11
44lbs x 11
*SUPERSET WITH*
45 DEGREE INCLINED ZOTTMAN CURL
22lb Db's x 11
22lb Db's x 3 then 17lb Db x 9 as a dropset
22lb Db's x 4 then 17lb Db x 10 as a dropset
PINWHEEL CURLS
33lb Db's x not sure how many
38.5lb Db's x 12 per arm
38.5lb Db's x 15 per arm --> form got worse on the last 4 reps
10 MINS LAT STRETCHING
Was gonna do 45 mins cycling now but got out side the gym to find out my bike was stollen, so cardio for now will be running until I either get my bike back or get a new one. That pissed me off but the workout itself was sick
15 mins cycling
CGBP
bar x 8
94lbs x 8
116lbs x 8
138lbs x 9
138lbs x 7
138lbs x 6
121lbs x 10
DB SHRUGS
55lb Db's x 20
55lb Db's x 20 not the best ROM
50lb Db's x 20 full ROM
50lb Db's x 20 full ROM again
STANDING SMITH CALF RAISE (on block)
88lbs x 8 warmup
154lbs x 7 with 2 dropsets
154lbs x 6 with 2 dropsets
154lbs x 6 with 2 dropsets
SEATED CALF MACHINE ----> very slow negatives
90lbs x 5 + 5 forced reps
90lbs x 5 + 5 forced reps
90lbs x 4 + 6 forced reps
REVERSE GRIP CHINS
Bodyweight 180lbs x 9
Bodyweight 180lbs x 7
Bodyweight 180lbs x 6
Bodyweight 180lbs x 5
STANDING BB CURL
55lbs x 9
44lbs x 11
44lbs x 11
*SUPERSET WITH*
45 DEGREE INCLINED ZOTTMAN CURL
22lb Db's x 11
22lb Db's x 3 then 17lb Db x 9 as a dropset
22lb Db's x 4 then 17lb Db x 10 as a dropset
PINWHEEL CURLS
33lb Db's x not sure how many
38.5lb Db's x 12 per arm
38.5lb Db's x 15 per arm --> form got worse on the last 4 reps
10 MINS LAT STRETCHING
Was gonna do 45 mins cycling now but got out side the gym to find out my bike was stollen, so cardio for now will be running until I either get my bike back or get a new one. That pissed me off but the workout itself was sick
artificialaspirations
New member
what's with the CGBP the day after bench?
Well normally the squats, bench, shrugs, cgbp is fridays workout then on saturday morning Iv been going to do just the bicep and calf stuff. But friday I didnt have long in the gym because I had just got back from holiday and the gym was shutting in 35 mins so I only had time for the squats and bench so I added the rest into my calf+bicep workout.
Today - kinda weaker today
OLYMPIC SQUATS
99lbs x 5
121lbs x 5
155lbs x 5
182lbs x 3
204lbs x 3
204lbs x 3 help on 3rd rep
198lbs x 2 help on 2nd rep
160lbs x 8 pause in the hole
FLAT BB BENCH
bar x 8
99lbs x 5
121lbs x 5
149lbs x 3
170lbs x 5 help locking out the last 3 inches or so
170lbs x 5 same as above
170lbs x 4 help locking last rep like above
132lbs x 12
PENDLAY ROWS - felt very awkward...
110lbs x 5
121lbs x 5
121lbs x 5
121lbs x 5
110lbs x 8
110lbs x 8 normal bb row
INCLINE DB
44lb Db's x 12
44lb Db's x 9
44lb Db's x 7
STANDING SMITH CALF RAISE ON BLOCK
110lbs x 6 warmup
176lbs x 8
-dropset 110lbs x 10
-dropset 99lbs x 12
187lbs x 6
187lbs x 6
SEATED CALF MACHINE - very slow negatives
90lbs x 7 + 5 forced reps
90lbs x 6 + 6 forced reps
90lbs x 8 + 5 forced reps
5 MINS LAT STRETCHING
Kinda weaker today, for some reason my recovery is really bad between sets, especially squats. I think Im gonna go back to how I used to do my squats and bench - 1 heavy set of 3 or 5 followed my 1 or 2 lighter sets of 8 reps hopefully this way Ill be able to recover and also start hitting Pr's from each week.
Iv gotta slow down on bench though Iv been adding 5lbs every monday and friday. Iv got another short holiday on thursday but Ill be back next monday
OLYMPIC SQUATS
99lbs x 5
121lbs x 5
155lbs x 5
182lbs x 3
204lbs x 3
204lbs x 3 help on 3rd rep
198lbs x 2 help on 2nd rep
160lbs x 8 pause in the hole
FLAT BB BENCH
bar x 8
99lbs x 5
121lbs x 5
149lbs x 3
170lbs x 5 help locking out the last 3 inches or so
170lbs x 5 same as above
170lbs x 4 help locking last rep like above
132lbs x 12
PENDLAY ROWS - felt very awkward...
110lbs x 5
121lbs x 5
121lbs x 5
121lbs x 5
110lbs x 8
110lbs x 8 normal bb row
INCLINE DB
44lb Db's x 12
44lb Db's x 9
44lb Db's x 7
STANDING SMITH CALF RAISE ON BLOCK
110lbs x 6 warmup
176lbs x 8
-dropset 110lbs x 10
-dropset 99lbs x 12
187lbs x 6
187lbs x 6
SEATED CALF MACHINE - very slow negatives
90lbs x 7 + 5 forced reps
90lbs x 6 + 6 forced reps
90lbs x 8 + 5 forced reps
5 MINS LAT STRETCHING
Kinda weaker today, for some reason my recovery is really bad between sets, especially squats. I think Im gonna go back to how I used to do my squats and bench - 1 heavy set of 3 or 5 followed my 1 or 2 lighter sets of 8 reps hopefully this way Ill be able to recover and also start hitting Pr's from each week.
Iv gotta slow down on bench though Iv been adding 5lbs every monday and friday. Iv got another short holiday on thursday but Ill be back next monday
Diet Today -
Meal 1 - 75g oats + 350ml organic milk made into porridge, 100g blueberries, 1 portion dryed apricots. 500ml water
Meal 2 - 9 1/4oz steak with potatoes, 500ml water
Meal 3 - 8oz boneless skinless chicken thigh with big pile of white rice, 500ml water
Meal 4 - 5 whole eggs with peppers, broad beans and peas
*Also had a capsule of fish oil with every meal and had 3 cups of green tea throughout the day too, will probably have 1 more.
Diet isnt perfect, my biggest problem is not eating enough, so Iv just made sure what I do eat, is decent and then as soon as Im hungry again I cook the next meal.
Meal 1 - 75g oats + 350ml organic milk made into porridge, 100g blueberries, 1 portion dryed apricots. 500ml water
Meal 2 - 9 1/4oz steak with potatoes, 500ml water
Meal 3 - 8oz boneless skinless chicken thigh with big pile of white rice, 500ml water
Meal 4 - 5 whole eggs with peppers, broad beans and peas
*Also had a capsule of fish oil with every meal and had 3 cups of green tea throughout the day too, will probably have 1 more.
Diet isnt perfect, my biggest problem is not eating enough, so Iv just made sure what I do eat, is decent and then as soon as Im hungry again I cook the next meal.
Last edited:
Similar threads
