Please Scroll Down to See Forums Below oh right, lol. So your just gonna go from 315 now?
My Training Journal
- Thread starter ExtraMile
- Start date
oh right, lol. So your just gonna go from 315 now?
I guess i should, sorry little bro
id like to see a little more feedback first thoughI guess i should, sorry little bro
crap, lol and other than JDid there no other guys round her my age lol, Jdid is like 17 anyway I think anyway.
lol its just man-strength brotha, youll get it eventually. Dude go to bodybuilding.com theres tons of teenagers lololol
they strong?
JDid23
New member
yeah lol.. and you are much stronger than i am at that
also a kid who i met in my gym asked me about his routine and said he got it from BB.com... It was horrible lmao. The kid had like 5x7 deadlift, 3x15 squat... whole bunch of other shit. the most random rep range and his goal was to build strength. Not knocking the site, just saying i think there might be some more experienced guys on here or maybe just a higher percentage.
But yeah that site is damn active from what i've seen. However, the quality of the information isn't nearly as good as it is on here imo
yeah lol.. and you are much stronger than i am at that
also a kid who i met in my gym asked me about his routine and said he got it from BB.com... It was horrible lmao. The kid had like 5x7 deadlift, 3x15 squat... whole bunch of other shit. the most random rep range and his goal was to build strength. Not knocking the site, just saying i think there might be some more experienced guys on here or maybe just a higher percentage.
But yeah that site is damn active from what i've seen. However, the quality of the information isn't nearly as good as it is on here imo
EF is the best, right? Iv learnt so much since Iv been here!
Today - Legs, not bad, not the best though
15mins cycling
ATG SQUATS
88lbs x 10 warmup
110lbs x 10 warmup
154lbs x 10
154lbs x 8
132lbs x 10 constant tension, no lockouts
132lbs x 10 same as above
RDL - kinda sucked, my lower back was taking the weight instead of my hams
110lbs x 8 warmup
182lbs x 6
182lbs x 6
45 DEGREE GHR - did a set because RDL didnt go as expected
bodyweight 178-180lbs + 45lb plate x 10 + 20 with just bodyweight as a dropset
SEATED LEG PRESS - very short rests between sets, 60 seconds max
270lbs x 15 constant tension and no lockouts on all of these <-- new pr
270lbs x 12
270lbs x 10
LEG EXTENSION - hell yeah I love these!
80lbs x 12 <-- new pr
80lbs x 12
80lbs x 12
80lbs x 10
SEATED CALF MACHINE
150lbs x 2
150lbs x 3
140lbs x 5
120lbs x 8
110lbs x 9
WALKING DB LUNGE
50lb Db's x 12 per leg
BB COMPLEX
snatch grip upright row x 6
hang snatch x 6
ATG squat + behind neck press x 6
goodmorning x 6
bent over row x 6
4 sets all with 61lbs <-- new pr
WALKING DB LUNGES
50lbs x 10 per leg
20 Mins Cycling
15mins cycling
ATG SQUATS
88lbs x 10 warmup
110lbs x 10 warmup
154lbs x 10
154lbs x 8
132lbs x 10 constant tension, no lockouts
132lbs x 10 same as above
RDL - kinda sucked, my lower back was taking the weight instead of my hams
110lbs x 8 warmup
182lbs x 6
182lbs x 6
45 DEGREE GHR - did a set because RDL didnt go as expected
bodyweight 178-180lbs + 45lb plate x 10 + 20 with just bodyweight as a dropset
SEATED LEG PRESS - very short rests between sets, 60 seconds max
270lbs x 15 constant tension and no lockouts on all of these <-- new pr
270lbs x 12
270lbs x 10
LEG EXTENSION - hell yeah I love these!
80lbs x 12 <-- new pr
80lbs x 12
80lbs x 12
80lbs x 10
SEATED CALF MACHINE
150lbs x 2
150lbs x 3
140lbs x 5
120lbs x 8
110lbs x 9
WALKING DB LUNGE
50lb Db's x 12 per leg
BB COMPLEX
snatch grip upright row x 6
hang snatch x 6
ATG squat + behind neck press x 6
goodmorning x 6
bent over row x 6
4 sets all with 61lbs <-- new pr
WALKING DB LUNGES
50lbs x 10 per leg
20 Mins Cycling
Today - Shoulders, Triceps
15 mins cycling
Standing BB Press
bar x 10
77lbs x 15
77lbs x 10
66lbs x 15 2 inch thick bar
66lbs x 10 2 inch thick bar
Tri Set - (Sets Per Arm)
One Arm Cable Lateral 10lbs x 10, 10lbs x 7, 5lbs x 16
One Arm Cable Front Raise 5lbs x 10, 5lbs x 10, 5lbs x 15
One Arm Bent Over Lateral 5lbs x 12, 5lbs x 12, 5lbs x 15
Deep Dips
Bodyweight x 12 <-- new pr!
Bodyweight x 9
Bodyweight x 6
Super Set:
Seated Overhead Db Extension 50lb Db x 9, 50lb Db x 6, 45lb Db x 6
Rope Pressdown 30lbs x 12, 30lbs x 13, 40lbs x 15 <-- straight bar on last set
Standing Smith Calf Raise:
176lbs x 5 <-- new pr! + lots of partials
176lbs x 5 + lots of partials
176lbs x 4 + lots of partials
15 MINS ROWING
15 MINS CYCLING
Im pumped for tomorrow, Im workin out with my buddy at the gym he's like 23, about 195 and 5 foot 8, ripped and strong too. We're doin a back workout together. I did tri's with him today and he'll be the first workout partner Iv had that isnt a skinny ass punk! So it should be good!
15 mins cycling
Standing BB Press
bar x 10
77lbs x 15
77lbs x 10
66lbs x 15 2 inch thick bar
66lbs x 10 2 inch thick bar
Tri Set - (Sets Per Arm)
One Arm Cable Lateral 10lbs x 10, 10lbs x 7, 5lbs x 16
One Arm Cable Front Raise 5lbs x 10, 5lbs x 10, 5lbs x 15
One Arm Bent Over Lateral 5lbs x 12, 5lbs x 12, 5lbs x 15
Deep Dips
Bodyweight x 12 <-- new pr!
Bodyweight x 9
Bodyweight x 6
Super Set:
Seated Overhead Db Extension 50lb Db x 9, 50lb Db x 6, 45lb Db x 6
Rope Pressdown 30lbs x 12, 30lbs x 13, 40lbs x 15 <-- straight bar on last set
Standing Smith Calf Raise:
176lbs x 5 <-- new pr! + lots of partials
176lbs x 5 + lots of partials
176lbs x 4 + lots of partials
15 MINS ROWING
15 MINS CYCLING
Im pumped for tomorrow, Im workin out with my buddy at the gym he's like 23, about 195 and 5 foot 8, ripped and strong too. We're doin a back workout together. I did tri's with him today and he'll be the first workout partner Iv had that isnt a skinny ass punk! So it should be good!
Today - Back, Abs. Pretty sick...
Deadlifts
132 x 5
187 x 5
231 x 5
286 x 4 <-- new pr!
264 x 3
220 x 6 double overhand first 3 reps not even hook grip then hook grip for last 3
Wide Overhand Chins (to forehead)
(Bodyweight about 180lbs)
1st set 7 reps <-- pr!
2nd set 5 reps
3rd set 4 reps
4th set 5 negatives
One Arm DB Rows
61lb Db x 10 on each arm
72lb Db x 10 on each arm <-- new pr!
66lb Db x 15 on each arm
66lb Db x 20 on each arm <-- new pr!
Seated Cable Row
13 plates x 10 wasnt really feeling it in the back so dropped it
12 plates x 10
10 plates x 15 <-- not failure, just getting the squeeze and stretch
Decline Cable Crunch
3 plates x 8 reps
2 plates x 10 reps
1 plate x 12 reps
Super Set A1 & A2
A1: Hanging Knee Raise x 25,20,20
A2: Weighted Hyper 22lb Plate x 25,25,25 easy reps just doing them slowly
20 MINS ROWING <--- BORING!
15 MINS CYCLING
great workout, only bad thing was loosing a rep on my DL, man the first rep felt like it would be my only one, the fourth was a bitch to get up so didnt attempt a 5th because I didnt want to fail or form to turn to shit. Db rows were sick! I did them a little more loosely than normal didnt go for a squeeze and stretch going more for poundage, I prefered it and still felt it in my lats, but biceps too and had a good Bi pump by the end lol
At last Im up to the big plates on my DL's, thats two 20kg and a 15kg each side now
Deadlifts
132 x 5
187 x 5
231 x 5
286 x 4 <-- new pr!
264 x 3
220 x 6 double overhand first 3 reps not even hook grip then hook grip for last 3
Wide Overhand Chins (to forehead)
(Bodyweight about 180lbs)
1st set 7 reps <-- pr!
2nd set 5 reps
3rd set 4 reps
4th set 5 negatives
One Arm DB Rows
61lb Db x 10 on each arm
72lb Db x 10 on each arm <-- new pr!
66lb Db x 15 on each arm
66lb Db x 20 on each arm <-- new pr!
Seated Cable Row
13 plates x 10 wasnt really feeling it in the back so dropped it
12 plates x 10
10 plates x 15 <-- not failure, just getting the squeeze and stretch
Decline Cable Crunch
3 plates x 8 reps
2 plates x 10 reps
1 plate x 12 reps
Super Set A1 & A2
A1: Hanging Knee Raise x 25,20,20
A2: Weighted Hyper 22lb Plate x 25,25,25 easy reps just doing them slowly
20 MINS ROWING <--- BORING!
15 MINS CYCLING
great workout, only bad thing was loosing a rep on my DL, man the first rep felt like it would be my only one, the fourth was a bitch to get up so didnt attempt a 5th because I didnt want to fail or form to turn to shit. Db rows were sick! I did them a little more loosely than normal didnt go for a squeeze and stretch going more for poundage, I prefered it and still felt it in my lats, but biceps too and had a good Bi pump by the end lol
At last Im up to the big plates on my DL's, thats two 20kg and a 15kg each side now
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