My Training Journal

[ExtraMile]

Today - Chest, Bi's, Forearms

Flat DB Press -staggered with- Seated Calf Machine
FLAT DB PRESS 55's x 11 <-- new pr!

SEATED CALVES 100lbs x 9 <-- new pr!

FLAT DB PRESS 55's x 9

SEATED CALVES 100 x 7

FLAT DB PRESS 55's x 7

SEATED CALVES 110lbs x 7 <-- new pr!

FLAT DB PRESS 50's x 10

Incline BB Press (pinky on the rings grip) <-- rarely do these and very weak on them
110lbs x 5 too heavy
88lbs x 9
88lbs x 12 - set incline 1 notch lower from here
88lbs x 10

DB Pullover
55lb Db x 10 easy
61lb Db x 15
61lb Db x 10
61lb Db x 7

Chest didnt feel pumped but I looked like a gorrilla it was so big after those 3 exercises!

Reverse Grip Chins --> lats already took a beating from the pullovers
Bodyweight 176-178lbs, Reps: 6, 5, 5, 4 + 2 negatives

(Bi Pump Already)

Standing BB Curl
33lbs on the bar x 14,12,8

-superset with-

45 Degree Incline Zottman Curl
22lb Db x 4 was too heavy could barely hold it so went straight into 17lb Db x 15
17lb Db x 20 not zottman normal incline curls from here
17lb Db x 20

HOLY SHIT BITCH ASS MOTHERFUCKER I HAD THE MOST PAINFUL AND INTENSE PUMP EVER THROUGHOUT THAT SUPERSET

Pinwheel Curls
33lb Db's x 20/20 <-- new pr!
33lb Db's x 15
33lb Db's x 15

those pinwheels wernt till failure they were till my forearms burned so bad I had to stop

15 Mins Cycling

Holy crap that workout was sick, all rests between sets were kept to a minimum and were always 60-90 secs. Loved it!

 

[SouthernLord]

Do these complexes on your off day for extra cardio or as a finisher after your workout. It's easier for me to do them fresh on my off day.

Complex One: Snatch grip upright row x6 > Hang snatch x6 > Back Squat/behind the neck press x6 > Good morning x6 > Bent row x6

Do each exercise for the desired number of reps then move to the next exercise without setting the bar down for one giant continuous set. Rest 90 seconds then repeat four more times. Once you get used to this add a rep or take 15 seconds away from your rest interval. An empty bar will probably be enough to start. I'm using 65 pounds and it kills me. You will sweat like a whore in Church and breath heavy the rest of the day. These will make you hungry as fuck too. This is a good sign that they are jacking up your metabolism. I am convinced this is the best form of cardio you can do.

 

[ExtraMile]

Do these complexes on your off day for extra cardio or as a finisher after your workout. It's easier for me to do them fresh on my off day.

Complex One: Snatch grip upright row x6 > Hang snatch x6 > Back Squat/behind the neck press x6 > Good morning x6 > Bent row x6

Do each exercise for the desired number of reps then move to the next exercise without setting the bar down for one giant continuous set. Rest 90 seconds then repeat four more times. Once you get used to this add a rep or take 15 seconds away from your rest interval. An empty bar will probably be enough to start. I'm using 65 pounds and it kills me. You will sweat like a whore in Church and breath heavy the rest of the day. These will make you hungry as fuck too. This is a good sign that they are jacking up your metabolism. I am convinced this is the best form of cardio you can do.

tomorrow is leg day Ill try it after with an empty oly bar, shall I film it?

 

[SouthernLord]

tomorrow is leg day Ill try it after with an empty oly bar, shall I film it?

I did 12 sets of squats yesterday and did the above complex this afternoon. I like doing them on my days off best. I am gassed after my normal workout, so these are a challenge. Just try them out regardless. the exercise combinations are pretty much endless.

 

[ExtraMile]

I did 12 sets of squats yesterday and did the above complex this afternoon. I like doing them on my days off best. I am gassed after my normal workout, so these are a challenge. Just try them out regardless. the exercise combinations are pretty much endless.

well im doing squats, leg press, RDL, leg press, lots of calves maybe finish with 1 set of walking lunges round the gym we'll see how busy it is

 

[SaiBoT]

Next week try the 60's for the DB bench and leave the rest pretty much the same but try more reps.

The complexes SL mentioned will help with your GPP, which is similar to what fortunatesun said on your thread about recovery between sets.

 

[ExtraMile]

Next week try the 60's for the DB bench and leave the rest pretty much the same but try more reps.

The complexes SL mentioned will help with your GPP, which is similar to what fortunatesun said on your thread about recovery between sets.

Yeah thats exactly what i was gonna do, bump them up, also Im gonna keep the incline 1 notch lower like I did and keep the 88lbs for every set and go for more reps, then Ill increase it.

Im trying to the complexe today after legs


What I Ate Yesterday:

Meal 1 12.00pm - 7oz steak + 110g white rice, 1 litre water, multivitamin, 1g fish oil
Meal 2 5.30pm - 4 whole large eggs, poached with 4 slices toast, 500ml whole milk + 500ml water
-got to the gym at about 7.00
Meal 3 8.30pm (post workout) - 450ml whole milk + 50g skimmed milk powder, 1 white bagel with jam
Meal 4 9.30pm (1 hour post workout) - two chicken breasts with spicy curry sauce, 2 pieces white nan bread
Meal 5 - 12.00am 200g organic cottage cheese

And theres 9 steaks still in the fridge

 

[ExtraMile]

Today - Legs + BB Complexes

All rests between sets were 90seconds maximum

ATG Squats - Feet a just little narrower than shoulder width <-- not locking out at the top
110lbs x 10 warmup
132lbs x 10 warmup
154lbs x 8
154lbs x 8
132lbs x 11 burn!!!
132lbs x 10

RDL
110lbs x 8 warmup
176lbs x 5 lost grip
176lbs x 10 chalk from here
176lbs x 10

Seated Leg Press <-- not locking out, constant tension on quads
270lbs x 12
270lbs x 12
270lbs x 10

Leg Extension <-- hard squeeze for a count at the top, constant tension
40lbs x 10 warmup
80lbs x 11
80lbs x 11
80lbs x 10

Seated Calf Machine
110lbs x 9 <-- new pr!
110lbs x 7
120lbs x 6
140lbs x 4 <-- new pr!
100lbs x 10 DC Style

Lying Leg Curl
80lbs x 6

Walking DB Lunges (no straps or chalk)
44lb Db's x 15 per leg

BB Complex: 60secs rest between sets
Snatch Grip Upright Row x 6
Hang Snatch x 6
Squat+BTN Press x 6
Good Morning x 6
Bent Over Row x 6

1st Set 45lbs, 2nd Set 55lbs, 3rd set 55lbs, 4th set 45lbs, 5th set 45lbs

Walking DB Lunge
44lb Db's x 10 per leg

20mins Cycling

 

[SouthernLord]

How was that complex?????

Nice walking lunge numbers. I use the 60's for sets of 12 per leg, so that's a good weight for a n00b ass 15 y/o

 

[ExtraMile]

How was that complex?????

Nice walking lunge numbers. I use the 60's for sets of 12 per leg, so that's a good weight for a n00b ass 15 y/o

complexes... first set was ok not as hard as I though second set was hard, 3rd set killed me then had to drop the weight because it wasnt the effort that was bad just the fact that I couldnt catch my breath and going from uprows > snatch > shoulderpress burned my shoulders so bad then getting it off my back from the goodmornings was just the killer! And you were right, soon as I finished my lunges and got on my bike I started getting hungry I got home and finished a white bagel with jam and 450ml organic milk with 50g skimmed milk powder within 60seconds or so! lol

Monday Im gonna try it with 55lbs for first 3 sets then 45lbs for last two.

What I Ate Today
Meal 1 100g oats, 350ml organic milk, 50g skimmed milk powder, 25g apricots, 100g blueberries, 1 cup green tea, 1 litre water, 1g fish oil
Meal 2 (30mins later from meal 1) 200g organic cottage cheese + multivitamin
Meal 3 8oz steak (very lean) + 100g rice, 500ml water, 1 cup green tea, 1g fish oil
Meal 4 bagel + jam, 450ml organic milk + 50g skimmed milk powder
Meal 5 200g chicken breast, 1 handful chopped yellow peppers, 1 handful chopped red peppers, 500ml water, 1g fish oil, 1 cup green tea

couldnt bare having eggs again today Im so sick of them