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well im looking leaner but im heavier, so what else can the extra weight gain be? and the measurements say iv added .25 inches to biceps...
My Training Journal
- Thread starter ExtraMile
- Start date
well im looking leaner but im heavier, so what else can the extra weight gain be? and the measurements say iv added .25 inches to biceps...
Heres the program Im doing after about 4 weeks more of what Im on now.
Im pretty sure Im gonna do this mon/tue/thur/fri, the other option would be alternate through a mon/wed/fri split, but I prefer the 4 day one so Ill try it and see how it goes I think.
Day 1
Deadlifts get up to a max set of 5, then a set of 8 to finish
45 Degree GHR 3x10
BB Curls 5x8-10
Leg Press Calves 3-4 sets differant reps
Hanging Leg Raise 4x20-25 *superset with* decline cable situp 4x10-15
Day 2
Flat Bench work up to a max set of 5 then a set of 8 then a set of 10
Incline Db 3x12
Kroc Row 4x10-15
Face Pull 3x15
Overhead Db Extension 3x8 *superset with* Pushdown 3x15
Day 3
ATG Squat work up to a heavy single, then a set of 8, then a set of 12
Walking DB Lunges 3x12 per leg
RDL 3x6-8
Leg Extension 3x10
Standing Calfs 3x5 w/ dropsets
Day 4
Standing Press work up to a max set of either 3 or 5 not decided then a couple of higher rep sets
Wide Grip Chins 4x near failure
Deep Dips 4x near failure
Delt Triad 3x12-15
Reverse Curl 3x10-12
SL gave me it, then I changed it a bit, my only concern is monday looks a bit short/boring, but after deads I will be smoked so I doubt Ill be able to do much else.
With deads when I hit 3 plates for 5 reps, then Ill switch it down to sets of 3, with all of the main 4 lifts I will switch rep ranges after a while, ill alternate between sets of 1,3,5,8
bench will be BB style not PL with the arch back and elbows tucked and shit
thoughts?
Im pretty sure Im gonna do this mon/tue/thur/fri, the other option would be alternate through a mon/wed/fri split, but I prefer the 4 day one so Ill try it and see how it goes I think.
Day 1
Deadlifts get up to a max set of 5, then a set of 8 to finish
45 Degree GHR 3x10
BB Curls 5x8-10
Leg Press Calves 3-4 sets differant reps
Hanging Leg Raise 4x20-25 *superset with* decline cable situp 4x10-15
Day 2
Flat Bench work up to a max set of 5 then a set of 8 then a set of 10
Incline Db 3x12
Kroc Row 4x10-15
Face Pull 3x15
Overhead Db Extension 3x8 *superset with* Pushdown 3x15
Day 3
ATG Squat work up to a heavy single, then a set of 8, then a set of 12
Walking DB Lunges 3x12 per leg
RDL 3x6-8
Leg Extension 3x10
Standing Calfs 3x5 w/ dropsets
Day 4
Standing Press work up to a max set of either 3 or 5 not decided then a couple of higher rep sets
Wide Grip Chins 4x near failure
Deep Dips 4x near failure
Delt Triad 3x12-15
Reverse Curl 3x10-12
SL gave me it, then I changed it a bit, my only concern is monday looks a bit short/boring, but after deads I will be smoked so I doubt Ill be able to do much else.
With deads when I hit 3 plates for 5 reps, then Ill switch it down to sets of 3, with all of the main 4 lifts I will switch rep ranges after a while, ill alternate between sets of 1,3,5,8
bench will be BB style not PL with the arch back and elbows tucked and shit
thoughts?
Today - Shoulders, Triceps, Calves
Seated DB Press* - like this so much more than standing BB
33lb Db's x 9 warmup
44lb Db's x 9 <-- new pr!
44lb Db's x 8
38.5lb Db's x 13
38.5lb Db's x 9
* was suprised to find I could curl the weights into position for this, even on my heavier sets lol
Tri Set A1, A2 & A3
A1: 1 Arm Cable Lateral 10lb x 6, 10lb x 13, 5lb x 20
A2: 1 Arm Cable Front Raise 15lb x 6(two arm) 5lbs x 15, 5lbs x 15
A3: 1 Arm Cable BentOver Lateral 5lbs x 20, 5lbs x 20, 10lbs x 10
Deep Dips - went for 30 reps total
bodyweight 180
1st set - 11 reps, had only just finished above triset like 30-45 secs ago so found these hard
2nd set - 6 reps
3rd set - 5 reps
4th set - 4 reps <- could have done couple more
5th set - 4 reps
Super Set B1 & B2
B1: Seated DB Overhead Extension
50lb Db x 10 <-- new pr!
50lb Db x 7
45lb Db x 6
45lb Db x 11 <- bit longer rest after 3rd set
B2: Straight Bar Pushdown <-- I love these!
7 plates x 12
7 plates x 10
6 plates x 15
6 plates x 15
Seated Calf Machine
150lbs x 2+2+2+2+2 rest pause set, did two three quarter reps after last set
130lbs 2x8
10mins rowing
15mins cycling
I hate cardio!
Seated DB Press* - like this so much more than standing BB
33lb Db's x 9 warmup
44lb Db's x 9 <-- new pr!
44lb Db's x 8
38.5lb Db's x 13
38.5lb Db's x 9
* was suprised to find I could curl the weights into position for this, even on my heavier sets lol
Tri Set A1, A2 & A3
A1: 1 Arm Cable Lateral 10lb x 6, 10lb x 13, 5lb x 20
A2: 1 Arm Cable Front Raise 15lb x 6(two arm) 5lbs x 15, 5lbs x 15
A3: 1 Arm Cable BentOver Lateral 5lbs x 20, 5lbs x 20, 10lbs x 10
Deep Dips - went for 30 reps total
bodyweight 180
1st set - 11 reps, had only just finished above triset like 30-45 secs ago so found these hard
2nd set - 6 reps
3rd set - 5 reps
4th set - 4 reps <- could have done couple more
5th set - 4 reps
Super Set B1 & B2
B1: Seated DB Overhead Extension
50lb Db x 10 <-- new pr!
50lb Db x 7
45lb Db x 6
45lb Db x 11 <- bit longer rest after 3rd set
B2: Straight Bar Pushdown <-- I love these!
7 plates x 12
7 plates x 10
6 plates x 15
6 plates x 15
Seated Calf Machine
150lbs x 2+2+2+2+2 rest pause set, did two three quarter reps after last set
130lbs 2x8
10mins rowing
15mins cycling
I hate cardio!
Last edited:
Today - Back, forearms
15mins cycling
Deadlifts
149 x 6
193 x 5
237 x 4
292 x 4 <-- new pr!
248 x 6
198 x 10 deficit, bar at my ankles
Wide Grip Chins To Forehead
(Bodyweight 180)
First set - 9 <-- new pr!
Second set - 6
Third set - 5
Fourth set - 6 negatives
One Arm Rows
72lb Db x 20/20 x3sets <-- new pr!
Kpipe Curls <-- forearms got pumped instantly!
22lb Db x 20/20 <-- new pr!
28lb Db x 8/8 <-- new pr!
22lb Db x 20/20
22lb Db x 20/20
30mins cycling
sick workout, pr's on every exercise!
VIDEO
YouTube - Deads - 292 x 4 @15yo
15mins cycling
Deadlifts
149 x 6
193 x 5
237 x 4
292 x 4 <-- new pr!
248 x 6
198 x 10 deficit, bar at my ankles
Wide Grip Chins To Forehead
(Bodyweight 180)
First set - 9 <-- new pr!
Second set - 6
Third set - 5
Fourth set - 6 negatives
One Arm Rows
72lb Db x 20/20 x3sets <-- new pr!
Kpipe Curls <-- forearms got pumped instantly!
22lb Db x 20/20 <-- new pr!
28lb Db x 8/8 <-- new pr!
22lb Db x 20/20
22lb Db x 20/20
30mins cycling
sick workout, pr's on every exercise!
VIDEO
YouTube - Deads - 292 x 4 @15yo
SCREW
New member
nice job on the deads man!
Your hips are shooting up and your low back is rounding. I know that was a limit set and a PR. Good job on moving the weight. Shit happens to your form when you pull max sets. Lower the weight for a while and work on your form. I would hate to see you get hurt 
Your hips are shooting up and your low back is rounding. I know that was a limit set and a PR. Good job on moving the weight. Shit happens to your form when you pull max sets. Lower the weight for a while and work on your form. I would hate to see you get hurt
yeah bro i keep my hips kinda high on purpose, i feel more comfortable and can pull more like that. But not normally as high as that.
3 weeks and I should hit 3 plates per side as that is only 308 here (140kg = 308lbs), when I get that I was gonna deload anyway. The back rounding is a first time thing this week and Iv been pulling pretty close to my max for several weeks now, just each week it gets harder and harder and I think I wont make it next week but I always do! 3 weeks and there was a planned deload anyway, what do you think?
Diet has been good but not perfect, only like 4 meals a day
Breakfast - 75g oats, 200ml milk 25g apricots made into porridge, 2g fish oil 500ml organic milk
11.15 - 100g chicken with wholemeal pitter bread
12.35 - same as above
5.00 - 5 whole large eggs, 2 large slices toast, 2g fish oil
8.00 - lean minced beef w/ small white bread roll and various vegetables (beef was a home made chilli))
ran out of cottage cheese so need to get some tomorrow after that Ill be having it pre bed with hot pepper sauce again.
awshopskater14
New member
watch ur form man i went for the 4 plate club and got injured and im now working back to the two plate club after 3-4 monthes
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