My Training Journal

[SaiBoT]

Go for a triple now on deads!

 

[artificialaspirations]

Go for a triple now on deads!

I second this and would stay at the 292. You can do that 308 for single right now. Be carefull cause you're losing your form, that herky-jerky motion is going to cause injuries.

Your body doesn't know you have a planned deload in three weeks. The body needs a deload when it needs it which is now. So switch to triples and lessen the jumps or stay here for a week.

 

[ExtraMile]

I second this and would stay at the 292. You can do that 308 for single right now. Be carefull cause you're losing your form, that herky-jerky motion is going to cause injuries.

Your body doesn't know you have a planned deload in three weeks. The body needs a deload when it needs it which is now. So switch to triples and lessen the jumps or stay here for a week.

cant lessen the jumps anymore bro! i add 2.5kg each week because the smallest plates at the gym are 1.25kg!

so your saying next week to pull 292 again but for only 3?

saibot: you mean progress as usual now but drop it to sets of 3? so next week will be 297 x 3? instead of for 4 reps? or are you saying like AA to stay at 292 for another week?

 

[ExtraMile]

Today - Chest, Bi's & Forearms

15mins cycling

FLAT DB BENCH
33lb Db x 10
44lb Db x 8
61lb Db x 9 <-- new pr!
61lb Db x 6
61lb Db x 5
50lb Db x 12

INCLINE BB
bar x 15
88lbs x 6
105lbs x 10
105lbs x 8
105lbs x 7 pinky on the rings grip
88lbs x 17 pinky on the rings grip

CABLE CROSSOVER
20lbs x 15 x3sets

SUPER SET A1 & A2
A1: STANDING BB CURL: 64lbs x 10(pr), 64lbs x 6, 58lbs x 7, 47lbs x 17
A2: INCLINE DB CURL: 28lb Db's x 6, 28lb Db's x 4, 22lb Db's x 11, 22lb Db's x 10

REVERSE EZ CURL <-- forearms got pumped so quick and finally looked thicker from the front!!!
47lbs x 17 x3sets

15mins cycling

great workout, sick pump in bi's and forearms, forearm pump must have added an inch or so they looked huge!

 

[SaiBoT]

Same weight for a triple and build up.

 

[artificialaspirations]

Same weight for a triple and build up.

yay yay

 

[SaiBoT]

yay yay

We should write a book!

Go ExtraMile

 

[ExtraMile]

Today - Legs

ATG Squats
88 x 8
110 x 6
171 x 8 constant tension on most of them
143 x 20
138 x 15 not as long rest between reps as above

RDL
110 x 6
187 x 6 <-- new pr!
187 x 6
171 x 9

Leg Extension
40lbs x 8
90lbs x 11
90lbs x 9
80lbs x 12
80lbs x 12

Leg Press Calf Raises
10 sets or so very little rest between sets going up from 170 to 290 each set to pretty much failure

Wide Overhand Chins
(Bodyweight 180)
1st set - 10 reps <-- new pr!
2nd set - 6 reps
3rd set - 5 reps
4th set - 8 negatives <-- new pr!
5th set - 8 negatives shoulder width neutral grip

Walking DB Lunges
50lb Db's x 15 per leg <-- new pr!

BB Complex:
Wide Grip Upright Row x6
Hang Snatch x6
Squat/Shoulder Press x6
GoodMorning x6
Bent Over Row x6
5 sets all with 61lbs

 

[the.gladiator1987]

good jon on getting a PR on pullups. I cant believe that I can only do as many pullups as you

You should update your current lifts/weight

 

[ExtraMile]

good jon on getting a PR on pullups. I cant believe that I can only do as many pullups as you

You should update your current lifts/weight

pullups have always been hard for me, how many kids do you know that are 180lbs? lol i only know 1 or 2 of the fat asses that weigh that.

if your wondering why squats are so weak its because for the moment im not locking them out so it makes them much harder.

you dip WAY more than me though