My Training Journal

[ExtraMile]

vacation -> sun poisoning (im as white as you lol) -> lifted a few times -> vacation -> soccer 2 a days... then today the gym was closed when i went.. It's closed for a week. they're redoing all sorts of shit. Who knows, maybe if i am lucky they will take out the one and only rack and add in a new squatting machine

During the season, i am just going to do some matinence work. Not lift as heavy, just kind of go through the motions. Once soccer ends, i am going to be hitting the gym real hard though! As much as i love soccer, it's like i can't wait for it to be over because i love lifting too lol.

you can stil lift heavy just dont expect as good progress if all your effort is going into soccer. you could try a split routine maybe depending on how many days a week you got that way each bodypart would get alot of recovery...

 

[JDid23]

you can stil lift heavy just dont expect as good progress if all your effort is going into soccer. you could try a split routine maybe depending on how many days a week you got that way each bodypart would get alot of recovery...

yeah.. How do you think this looks? The thing is i want to workout 3 times a week, but because i can't control when my games are and don't want to workout the day before my games/might not have time the day of my games, i am not so sure if i can follow it 3 times a week. I'm thinking i will workout when i can and just go Day 1, then 2, then 3.. If my legs are quads aren't feeling up to squatting, maybe i can do something else instead of squats on Day 1?


Day 1- i figure i won't need calf raises
Squat- 2x8
Overhead Press- 2x8
Chinups- 2 sets
DB Side Raises- 2x10

Day 2
Deadlift- 1x6
Dips- 2 sets
Weighted Decline Situps- 2 sets weighted
Incline DB Press- 2x12

Day 3
Bench Press- 2x8
Row- 3x8
BB Curls- 1 set
DB Curls- 2 sets

 

[ExtraMile]

I would say just have 2 or 3 workouts where you hit the heavy compounds and follow up with some other assistance stuff that you enjoy and yeah do a day 1, day 2, day 3 doesnt matter if you have to miss time just treat it like maintanance work, you will get stronger and make progress it just wont be as fast as usual. If you think you'll enjoy the workouts above then yeah do them, for me though I would do somthing more like:

Day 1
ATG squats 4 sets
Flat Bench 4 sets
Incline Db 2 sets
DB Curl 4 sets
Weighted Situp 3-4 sets

Day 2
shoulder press 4 sets
deadlift 2-3 sets
dips 4 sets
pullover 3 sets
Hanging Leg Raise 4 sets

Day 3
Front Squats 4 sets
Incline BB 4 sets
Chins 4 sets
CGBP 3 sets
Walking Lunges 3 sets

thats just because i would enjoy it though, do your routine if you would prefer

 

[JDid23]

yeah i think i'll stick to what i am doing now. Yours doesn't look bad either though to maybe try in the future.. I haven't really done front squats yet, but that's also something i want to try after the season.

Good luck with your training in the future man

 

[ExtraMile]

yeah i think i'll stick to what i am doing now. Yours doesn't look bad either though to maybe try in the future.. I haven't really done front squats yet, but that's also something i want to try after the season.

Good luck with your training in the future man

thanks bro

sucks being white as casper the ghost doesnt it? lol dabuffguy is the same

 

[JDid23]

hell yeah it sucks lol.... especially in the summer

 

[ExtraMile]

Today - Chest, Biceps, Forearms

Flat DB Press
33lb Db's x 10 warmup
44lb Db's x 10 warmup
61lb Db's x 6 <-- new pr
55lb Db's x 8
55lb Db's x 8
44lb Db's x 17 <-- new pr

Incline BB Press (30 degree incline)
99lbs x 11 wide grip
99lbs x 9 wide grip
88lbs x 10 pinky on the rings grip

Reverse Grip Chins must have gained a bit of weight because these are getting harder
1st set - 7 reps
2nd set - 5 reps
3rd set - 4 reps
4th set - 3 reps + 3 negatives

DB Pullover
55lb Db x lost count
61lb Db x 14 i think <-- new pr
61lb Db x 11 i think

Superset A1 & A2

A1: Standing Barbell Curl: 1st set 64lbs x 9, 2nd set 64lbs x 6, 3rd set 58lbs x 9 <-- pr on first set
A2: 45 Degree Inclined DB Curl: 1st set 22lb Db x 12, 2nd set 22lb Db x 11, 3rd set 22lb Db x 12

Strict Pinwheel Curl
35lb Db x 16, 13, 11

major bi & forearm pump!!!

 

[the.gladiator1987]

Dont you mean chest instead of back

 

[ExtraMile]

Dont you mean chest instead of back

oh yah, lol.

Form looked good on those deads but what the fuck was the guy doing when he was going "boooo" half way through

 

[the.gladiator1987]

oh yah, lol.

Form looked good on those deads but what the fuck was the guy doing when he was going "boooo" half way through

lol idk i think it might be the buzzing sound on my phone cuz i was getting a text ahahaha