Please Scroll Down to See Forums Below Im actually trying to loose some weight because Im kinda chubby around 18-19% bf I think. Progress is pretty slow but Im still getting stronger though so its all good
My Training Journal
- Thread starter ExtraMile
- Start date
Im actually trying to loose some weight because Im kinda chubby around 18-19% bf I think. Progress is pretty slow but Im still getting stronger though so its all good
Today - not bad...
STANDING BB SHOULDER PRESS
bar x 8
66lbs x 5
88lbs x 5
105lbs x 3 what the fuck
105lbs x 2
94lbs x 5 Push Press
110lbs x 5 Push Press
72lbs x 10
DEADLIFTS
132lbs x 5
176lbs x 5
220lbs x 5
270lbs x 5 <-- new pr!
270lbs x 3
242lbs x 5
165lbs x 10 RDL
FLAT DB PRESS
55's x 9 <-- new pr!
55's x 9
FRONT SQUAT
bar x 5
88lbs x 6
110lbs x 8 back was wasted and couldnt keep it straight so stopped here
DEEP DIPS
Bodyweight 178lbs x 8 <-- new pr!
Bodyweight 178lbs x 6
Bodyweight 178lbs x 5
Bodyweight 178lbs x 5
HANGING LEG RAISES
2x20
not bad, just getting annoyed that in almost every lift I cant hit more than one max set, I made a new topic about it though so check that out.
VIDEO:
YouTube - Flat DB Press 55's x 9
STANDING BB SHOULDER PRESS
bar x 8
66lbs x 5
88lbs x 5
105lbs x 3 what the fuck
105lbs x 2
94lbs x 5 Push Press
110lbs x 5 Push Press
72lbs x 10
DEADLIFTS
132lbs x 5
176lbs x 5
220lbs x 5
270lbs x 5 <-- new pr!
270lbs x 3
242lbs x 5
165lbs x 10 RDL
FLAT DB PRESS
55's x 9 <-- new pr!
55's x 9
FRONT SQUAT
bar x 5
88lbs x 6
110lbs x 8 back was wasted and couldnt keep it straight so stopped here
DEEP DIPS
Bodyweight 178lbs x 8 <-- new pr!
Bodyweight 178lbs x 6
Bodyweight 178lbs x 5
Bodyweight 178lbs x 5
HANGING LEG RAISES
2x20
not bad, just getting annoyed that in almost every lift I cant hit more than one max set, I made a new topic about it though so check that out.
VIDEO:
YouTube - Flat DB Press 55's x 9
Im finding more and more things are stalling on this routine now and my deads are catching up on me, not sure if I would have added 5lbs next workout. So what Im going to do is do a typical MaxOT routine but with higher reps, aim for 9-11 reps for most sets and keep it simple and brief, 2-3 exercises per bodypart 3 sets each, just like MaxOT specifies. Its gonna be more like a split routine and Ill be training 4 times per week. Iv never really trained like this before so it will be exciting, Ill stay training like this for 8 weeks or more then go back to the lower reps later.
Im also thinking of dropping the PL style benchpress and CGBP. This is what Im thinking of doing:
Monday - Shoulders, Tri's
Standing BB press 3x9-11
Lateral Raises 3x9-11
Upright Row 3x9-11 *
Deep Dips 3x near failure
Skullcrushers 3x9-11 *
Tuesday - Back, Calves
BB Row 3x9-11
Deads 3x5
Rack Chins 3x near failure
Seated Calf Machine 4x6-10
Wednesday - Rest
Thursday - Chest, Bi's, Forearms
Flat DB Press 3x9-11
Incline BB press 3x9-11
Pullover 3x9-11
Curl Grip Chins 3x9-11
BB Curl superset with 45degree zottman curl 3x9-11
Pinwheel Curls 3x9-11
Friday - Legs
Full Squats 3x9-11
Leg Press 3x9-11 *
GHR 3x9-11
Standing Calves 4x6-10
*not sure about these might change
can anybody else think of something I could do inplace of the leg press? Isnt it kind of repeating the same drill as squats?
because of my recovery problem should I drop the deads down to 1 max set? Like do 1x5 followed by 1x8 then 1 set of higher rep hypers or somthing like that? Instead of 3 max sets?
Im also thinking of dropping the PL style benchpress and CGBP. This is what Im thinking of doing:
Monday - Shoulders, Tri's
Standing BB press 3x9-11
Lateral Raises 3x9-11
Upright Row 3x9-11 *
Deep Dips 3x near failure
Skullcrushers 3x9-11 *
Tuesday - Back, Calves
BB Row 3x9-11
Deads 3x5
Rack Chins 3x near failure
Seated Calf Machine 4x6-10
Wednesday - Rest
Thursday - Chest, Bi's, Forearms
Flat DB Press 3x9-11
Incline BB press 3x9-11
Pullover 3x9-11
Curl Grip Chins 3x9-11
BB Curl superset with 45degree zottman curl 3x9-11
Pinwheel Curls 3x9-11
Friday - Legs
Full Squats 3x9-11
Leg Press 3x9-11 *
GHR 3x9-11
Standing Calves 4x6-10
*not sure about these might change
can anybody else think of something I could do inplace of the leg press? Isnt it kind of repeating the same drill as squats?
because of my recovery problem should I drop the deads down to 1 max set? Like do 1x5 followed by 1x8 then 1 set of higher rep hypers or somthing like that? Instead of 3 max sets?
Today - My last heavy session
hated todays bench and squat, Im kinda bored of the heavy PL style bench and heavy ass squats
OLY SQUATS
88lbs x 5
110lbs x 5
155lbs x 5
181lbs x 5
204lbs x 5 <-- new pr!
176lbs x 8
110lbs x 15 constant tension, not locking out, major burn!!!
FLAT BENCH
Bar x 8
99lbs x 5
121lbs x 5
149lbs x 5
171lbs x 5 only just, wouldnt progress any longer I can tell. <-- new flat back pr!
132lbs x 12 pinky on the rings grip
BB SHRUGS --> double overhand, no wraps or anythin like that
132lbs x 20
176lbs x 15
176lbs x 12, dropset - 132lbs x 15
176lbs x 12, dropset - 132lbs x 15
132lbs x 20
SEATED OVERHEAD DB EXTENSION <-- Gonna do these instead of skulls in my new routine
55lb Db x 6
55lb Db x 6
50lb Db x 8
DB PULLOVER
50lb Db x 20
50lb Db x 20
SEATED CALF RAISE MACHINE <-- very slow negatives
90lbs x 6
90lbs x 6
90lbs x 5
90lbs x 6
90lbs x 12 normal negatives on this one
10 MINS LAT STRETCHING
Pretty good, my first squat PR in weeks, but Im glad to be switching up the reps and cant wait!
hated todays bench and squat, Im kinda bored of the heavy PL style bench and heavy ass squats
OLY SQUATS
88lbs x 5
110lbs x 5
155lbs x 5
181lbs x 5
204lbs x 5 <-- new pr!
176lbs x 8
110lbs x 15 constant tension, not locking out, major burn!!!
FLAT BENCH
Bar x 8
99lbs x 5
121lbs x 5
149lbs x 5
171lbs x 5 only just, wouldnt progress any longer I can tell. <-- new flat back pr!
132lbs x 12 pinky on the rings grip
BB SHRUGS --> double overhand, no wraps or anythin like that
132lbs x 20
176lbs x 15
176lbs x 12, dropset - 132lbs x 15
176lbs x 12, dropset - 132lbs x 15
132lbs x 20
SEATED OVERHEAD DB EXTENSION <-- Gonna do these instead of skulls in my new routine
55lb Db x 6
55lb Db x 6
50lb Db x 8
DB PULLOVER
50lb Db x 20
50lb Db x 20
SEATED CALF RAISE MACHINE <-- very slow negatives
90lbs x 6
90lbs x 6
90lbs x 5
90lbs x 6
90lbs x 12 normal negatives on this one
10 MINS LAT STRETCHING
Pretty good, my first squat PR in weeks, but Im glad to be switching up the reps and cant wait!
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Today - kinda shitty, was helping a friend out with some shit like squatting so kept having to stop and go and do that, this meant rest between sets was longer and overall intensity wasnt as good
Reverse Grip Chins x 9 (pr), 7, 5, 5
BB Curl 55lb x 14,12,13
-superset-
Incline DB Zottman 22lb Db x 11,11,11 (pr)
Pinwheel Curls 33lb Db x 15 per arm x3sets
Seated Calf Machine 90lbs x 6, 6, 6 (slow negatives) 110lbs x 7,6,6
CANT WAIT TO START THE NEW ROUTINE! Only thing I need to decide is leg day.
Reverse Grip Chins x 9 (pr), 7, 5, 5
BB Curl 55lb x 14,12,13
-superset-
Incline DB Zottman 22lb Db x 11,11,11 (pr)
Pinwheel Curls 33lb Db x 15 per arm x3sets
Seated Calf Machine 90lbs x 6, 6, 6 (slow negatives) 110lbs x 7,6,6
CANT WAIT TO START THE NEW ROUTINE! Only thing I need to decide is leg day.
Whats your new routine gonna be? fuck i wish i did all this when i was 15
I typed it above you cock, lol
Monday - Shoulders, Tri's
Standing BB press 3x9-11
Lateral Raises 3x9-11
Upright Row 3x9-11 *
Deep Dips 3x near failure
Skullcrushers 3x9-11 *
Tuesday - Back, Calves
Deads 2x5
BB Row 3x9-11
Rack Chins 3x near failure
Seated Calf Machine 4x6-10
Wednesday - Rest
Thursday - Chest, Bi's, Forearms
Flat DB Press 3x9-11
Incline BB press 3x9-11
Pullover 3x9-11
Curl Grip Chins 3x9-11
BB Curl superset with 45degree zottman curl 3x9-11
Pinwheel Curls 3x9-11
Friday - Legs
Full Squats 3x9-11
Leg Press 3x9-11
RDL 2x9-11
Standing Calves 4x6-10
Its a Max-OT routine just with higher reps
What I Ate Yesterday
Meal 1 - 2 whole eggs, scrambled. 100g oats + 25g dryed apricto + 350ml whole organic milk + 25g skimmed milk powder - made into porridge. 1 cup green tea, 1 litre water, 1g fish oil, multivitamin
Totals - 46g Protein, 111g Carbs, 33g Fat, 852 Cals
Meal 2 - 315g steak, cooked in olive oil + 75g white rice, 1 litre water, 1g fish oil
Totals - 71g Protein, 58g Carbs, 34g Fat, 747 Cals
Meal 3 - (I didnt cook this myself so no totals) Large portion chicken breast, large portion of veg (broad beans, runner beans and garden peas), stuffing, 1 medium roast potatoe (cut down on these, they're fast digesting right?)
Meal 4 - 6oz skinless boneless chicken breat cooked in olive oil + handful of mixed peppers, 1 litre water, 2g fish oil
Totals - 38g protein, 2g carbs, 5g fat, 181 calories
Would have had 200g organic cottage cheese as meal 5 but there wasnt any left in the fridge so I just had meal 4 later on about 45mins before bed.
Also had 3 additional cups of green tea throughout the day
I know I need more total cals but my metabolism is pretty slow so each meal fills me up for so long so it hard to eat alot of meals, Im just trying to make sure the meals that I do eat are good. What do people think? Im not trying to bulk up at the moment, I wana loose some bf and it was slowly coming off, well very slowly before I sorted my diet out, but yeah I wana loose some bf but not have cals so low that strength goes down.
Meal 1 - 2 whole eggs, scrambled. 100g oats + 25g dryed apricto + 350ml whole organic milk + 25g skimmed milk powder - made into porridge. 1 cup green tea, 1 litre water, 1g fish oil, multivitamin
Totals - 46g Protein, 111g Carbs, 33g Fat, 852 Cals
Meal 2 - 315g steak, cooked in olive oil + 75g white rice, 1 litre water, 1g fish oil
Totals - 71g Protein, 58g Carbs, 34g Fat, 747 Cals
Meal 3 - (I didnt cook this myself so no totals) Large portion chicken breast, large portion of veg (broad beans, runner beans and garden peas), stuffing, 1 medium roast potatoe (cut down on these, they're fast digesting right?)
Meal 4 - 6oz skinless boneless chicken breat cooked in olive oil + handful of mixed peppers, 1 litre water, 2g fish oil
Totals - 38g protein, 2g carbs, 5g fat, 181 calories
Would have had 200g organic cottage cheese as meal 5 but there wasnt any left in the fridge so I just had meal 4 later on about 45mins before bed.
Also had 3 additional cups of green tea throughout the day
I know I need more total cals but my metabolism is pretty slow so each meal fills me up for so long so it hard to eat alot of meals, Im just trying to make sure the meals that I do eat are good. What do people think? Im not trying to bulk up at the moment, I wana loose some bf and it was slowly coming off, well very slowly before I sorted my diet out, but yeah I wana loose some bf but not have cals so low that strength goes down.
Dude you should just be more active. Play basketball, football, go hiking, do active stuff and dont get too critical with the diet. But then again ive never been above 10%bf in my life
routine looks good
routine looks good
yeah because your a bastard endo Iv been chubby from the age of about 10, I drink say 400ml whole milk before bed I wake up the next day looking bloated.
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Today - Shoulders & Tri's, workout time 50mins
Standing Strict BB Press 90 secs rest between sets
bar x 8 (warmup)
66lbs x 16
66bs x 13
66lbs x 9
Standing 1 Arm Cable Laterals 60-80 secs between sets
10lbs x 10/10
10lbs x 7/7
5lbs x 17/17
BB Upright Row 60 secs between sets
44lbs x 10 warmup
55lbs x 14
55lbs x 12
55lbs x 10
-dropset 45lbs x 12
Deep Dips 90 secs between sets
(bodyweight is about 178lbs)
3 x near failure, reps: 10, 6, 6 and a half (failure on this last one)
Seated Overhead DB Extension 60-90 secs between sets
55lb Db x 7
44lb Db x 11
44lb Db x 7
Hanging Leg Raise
2x20
Loved it!! My shoulders are so weak though its not even funny
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