My Training Journal

[the.gladiator1987]

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

You are a big mother fucker just focus on getting your compound lifts up before trying to cut.

Its funny I jus always did dips until i could do about 50 then i was like wtf i need to start putting weight on, so ive always been good at those. But my tris are one of my weaker areas, so i think i use my chest because i can bench about 330. I never did that for pullups, wish i did!

Why arent you locking them out? My squats have gotten stronger from the 5x5 but notm uch bigger, i need some size on these wheels....
But yea for us bigger guys pullups are harder because we weigh a lot more, so if i can do 10+pullups at 220 ill be happy haha.

 

[ExtraMile]

You are a big mother fucker just focus on getting your compound lifts up before trying to cut.

Its funny I jus always did dips until i could do about 50 then i was like wtf i need to start putting weight on, so ive always been good at those. But my tris are one of my weaker areas, so i think i use my chest because i can bench about 330. I never did that for pullups, wish i did!

Why arent you locking them out? My squats have gotten stronger from the 5x5 but notm uch bigger, i need some size on these wheels....
But yea for us bigger guys pullups are harder because we weigh a lot more, so if i can do 10+pullups at 220 ill be happy haha.

Yeah bro thats what Im doing, not adding weight to my chins/dips until I can do 20 or more!

Maybe your tri's are just genetically small, my arms are small and it pisses me off!

Not locking them out because for a while Im doing higher reps, and keeping the constant tension burns the quads! Decreasesd the lbs yuo can use though. 3 weeks and Im doing max-ot. Thats a routine where everything is 4-8 reps. Abs/forearms/calves are 8-10. Only thing Im thinking of keeping higher than that is leg extensions, I love them as a burn out exercises after squats so they will probably be 10-12 reps.

Not fully decided on it yet though. Main aim of max-ot is getting stronger on each week on all the lifts. 6-9 sets per bodypart 2-3 exercises.

Im not sure on my split yet, but exercises Im thinking of are this:
Shoulders - seated db press, cheat laterals, alternating front raise
Chest - flat BB, flat DB, incline flye
Back - Deads, Chins, Kroc Row
Legs - ATG Squats, RDL, Leg Extension, Calf Raise Variation
Bi's - not sure yet
Tri's - Dips, Overhead Extension, Pushdown
Forearms - Reverse EZ, kpipe curls, wrist curl
Abs - hanging leg raise, cable decline situp, GHR obliques

 

[ExtraMile]

fuck my legs are so sore today, now Im hittin PR's on the RDL its really beaten up my hams and glutes. Quads too from lowering the rep range slightly on leg extensions

 

[ExtraMile]

Today - Shoulders, Tri's

15mins cycling

Seated Db Press
33lb x 8
44lb x 10 PR
44lb Db x 7 and a half
44lb Db x 7
39lb Db x 12

Deep Dips
bodyweight 180
1st set 11 reps
2nd set 7 and a half reps
3rd set 5 reps
4th set 5 reps
5th set 5 reps

Super Set A1 & A2
A1 - One Arm Cable Lateral, 10lbs x 14/14 PR, 10lb x 8/6, 5lb x 15/15
A2 - One Arm Cable Front Raise, 5lbs x 20/20 PR, 5lbs x 12/12, 5lbs x 8/8

Super Set B1 & B2
B1 - Overhead DB Extension 55lbs x 11 PR, 55lbs x 8, 55lbs x 7
B2 - Straight Bar Pressdown 6 plates x 20 PR, 7 plates x 12, 6 plates x 15

BB Complex:
wide grip upright row x6
hang snatch x6
squat + shoulder press x6
GM x6
BB Row x6

1st,2nd,3rd sets with 61lbs
4th,5th sets with 55lbs

15mins cycling

 

[JDid23]

this is really random/kinda gay, but i like how you have PRs in blue

Keep up them PRs man... It's cool to see them everytime haha

 

[ExtraMile]

this is really random/kinda gay, but i like how you have PRs in blue

Keep up them PRs man... It's cool to see them everytime haha

lol it makes them stand out more

annoying thing atm is my arms look bigger but the tape measure says they are the same, my forearms look bigger but the tape measure says iv lost between .25 and .5 of an inch...

 

[SaiBoT]

lol it makes them stand out more

annoying thing atm is my arms look bigger but the tape measure says they are the same, my forearms look bigger but the tape measure says iv lost between .25 and .5 of an inch...

Wow you lost that much size? I think you should go to a doctor or something............................ another case of OCD in bodybuilding!!!

 

[ExtraMile]

Wow you lost that much size? I think you should go to a doctor or something............................ another case of OCD in bodybuilding!!!

you dont think half an inch on the arms is alot?

 

[ExtraMile]

Today - back, forearms

Deadlifts *
132 x 5
198 x 3
242 x 3
286 x 3
253 x 5
220 x 8

*Dropped these back 5lbs, form started to suffer and I was pretty much maxing each week, dropped it down to triples instead of sets of 4 and dropped it to 286 as this was the highest my form stayed good

Overhand Chins To Forehead - few inches wider than usual
bodyweight 180
1st set - 8 reps PR
2nd set - 6 reps
3rd set - 4 reps
4th set - 6 negatives even wider grip
5th set - 8 negatives neutral grip

Kroc Rows
61lb Db's x 10
77lb Db's x 18/18 PR
77lb Db's x 17/17
77lb Db's x 15/15
44lb Db's x 8/8 slow controlled, stretch and squeeze PR

Kpipe Curls
27.5lb Db's x 12/12 PR
27.5lb Db's x 10/10
-dropset 22lb Db's x 11/11
22lb Db's x 15/15
22lb Db's x 12/12

10 MINS STATIONARY BIKE
5 circuits of my BB complex 1min between circuits
15 MINS CYCLING

 

[ExtraMile]

All this talk about changing routines I actually realised doing this higher rep split routine Im setting PR's every workout and I think Im actually adding mass. So Im gonna stay doing this for a while. With a couple of changes:
ATG Squats will be heavier and locked out, might do 1x3 1x8 1x12 or some thing like that for them
Flat BB Bench is coming back, Incline BB - fuck that
Gonna give incline flyes a try as I will have only flat pressing
More ab work

My biggest problem now is which should I do first? Flat BB or Flat Db? Obviously I need to get stronger on Flat BB if I wanna compete in the future, but I feel flat db so much more in the chest so that would be better for growth, whichever I dont do 1st will suffer... probably flat BB though