My Training Journal

[ExtraMile]

Today - legs

ATG Squats
88 x 5
110 x 5
132 x 5
160 x 5
187 x 5
171 x 8
138 x 13

RDL
110 x 6
193 x 6 PR
193 x 6
176 x 10

Leg Extension
90 x 10
90 x 9
80 x 12

Standing Calves <-- inspired by saibot to hit the calves hard today
132 x 12
132 x 11
132 x 10
132 x 9
132 x 8
132 x 7
132 x 6
121 x 11
110 x 12

Seated Calf Machine
80lbs x 55 rest paused

Walking DB Lunges
1 set of 55's x 12 per leg PR

BB Complexes - 5 sets w/ 61lbs
Stationary Bike - 12mins at aprox 55% max heart rate

 

[ExtraMile]

Today - Shoulders, Tri's, Abs

Seated DB Press
33's x 8
44's x 10
44's x 8
44's x 7
39's x 11

Deep Dips
Bodyweight 181 lbs
1st Set: 12 reps PR AT THIS WEIGHT
2nd Set: 8 reps
3rd Set: 6 reps
4th Set: 5 reps
5th Set: 5 reps PR TOTAL REPS

Super Set A1 & A2:

A1: One Arm Cable Lateral: 10lbs x 15/15 PR, 10lbs x 10/10, 5lbs x 16/16
A2: One Arm Cable Front Raise: 10lbs x 6/6 PR, 5lbs x 15/15, 5lbs x 8/8

Super Set B1 & B2:

B1: Seated DB Overhead Extension: 55lb Db x 10 PR, 55lb Db x 6, 50lb Db x 7, 50lb Db x 6
B2: Standing Pushdown: 7 plates x 12, 7 plates x 10, 7 plates x 11, 7 pates x 9

Super Set C1 & C2

C1: Hanging Leg Raise 5x15-20 pretty much failure
C2: Oblique Crunch On 45 Degree GHR 5x12-15 each side, not failure but close, squeezing at the top too

13 MINS STATIONARY BIKE PR
15 MINS CYCLING

 

[ExtraMile]

Today - Back, Calves

Deadlifts:
132 x 5
198 x 3
237 x 3
292 x 3 only just!
242 x 5

One Arm Rows
55's x 10/10
77's x 25/25 PR
83's x 15/15 PR
83's x 15/15
83's x 12/12

Wide Overhand Chins
Bodyweight 181lbs
3 sets of 4 reps each

Standing Smith Calf Raise
110 x 6
121 x 6
132 x 12
132 x 11
132 x 10
121 x 11
110 x 10
88 x 15

14 Mins Stationary Bike PR
15 Mins Cycling

 

[ExtraMile]

Today - Chest, Bi's, Forearms

Flat BB Press - flat back
bar x 8
94 x 5
116 x 5
138 x 5
160 x 5 PR
149 x 8 PR
127 x 12 PR

Low Incline DB (about 30 degrees)
55's x 5 PR
50's x 7
39's x 12
39's x 10

Wide Overhand Chins to Forehead - strict form, no kicking
Bodyweight 181lbs
1st set - 6 reps
2nd set - 5 reps
3rd set - 4 reps +2cheats

Cable Crossover
20lbs each hand x 14 PR
20lbs each hand x 12
20lbs each hand x 9
15lbs each hand x 16

Standing BB Curl
69lbs x 6
69lbs x 5
64lbs x 7
59lbs x 9

Pause Machine Preacher Curl
7 plates x cant remember, think it was 6 PR
6 plates x 8 PR
6 plates x 8
5 plates x 10 PR

Reverse EZ Curl - pumps my forearms like mad!
58lbs x 7
47lbs x 12 x4sets

-Bi's and Chest stretches-

lots of PR's! Great workout!

next chest session Im thinking of trying 176 x 1 depends how I feel...

 

[the.gladiator1987]

youll easily get 176x1

 

[ExtraMile]

youll easily get 176x1

hmm Ill see how I feel, I didnt really feel that strong today on my BB press, I only just got the 160 x 5, I got up to 187 x 4 using a PL style of benching but my hips came off the bench a few times and I damaged my rotator cuff on the 5th rep, so Iv pushed that weight up before...

I think I must have quite long arms as my bench has always been my worst lift and my deads have always been good...

 

[ExtraMile]

Today - Legs, Abs, Grip

ATG Squats
88 x 5
110 x 5
132 x 4
160 x 3
187 x 1
198 x 1
198 x 1
198 x 1
176 x 5
149 x 12 PR

RDL
110 x 6
198 x 6 PR
198 x 6
182 x 8

Leg Extension
40lbs x 8
90lbs x 12
90lbs x 12
90lbs x 12
90lbs x 12

Standing Calves
99lbs x 20 PR
99lbs x 19
94lbs x 19
88lbs x 20
88lbs x 18
88lbs x 16

Farmers Walk
88lb Db's x 3 lengths of the gym Major PR
88lb Db's x 2 lengths of the gym
88lb Db's x 1 length then back to the rack
66lb Db's x 4 lengths of the gym + back to the rack

NeedSize Abs
1st Set - Bodyweight x 10 PR
2nd Set - 11lb Db Behind Head x 5 PR
3rd Set - 11lb Db Behind Head x 5
4th Set - 9lb Db Behind Head x 5
5th Set - 9lb Db Behind Head x 5

Seated Calf Machine
80lbs x 75 Reps (rest paused) PR

Workout was a little longer than expected, Im not gonna do both types of calves in 1 workout anymore do seated rest pauses on monday and standing calf raise on friday. Needsize Abs on friday and some higher rep ab supersets on tuesday

 

[JDid23]

good shit today man!! congrats on all the PRs

and shit you hit your calves hard today

 

[ExtraMile]

good shit today man!! congrats on all the PRs

and shit you hit your calves hard today

yeah dude these bitches are small and dont grow, they've gotten to the point Im wearing shorts and someone asked me why I dont train legs So every leg day Im gonna do 6+ sets of standing calves then a seated rest pause set. Ill try and fit some in after my shoulders/tri day too...

Strange Iv been doing higher rep stuff now and my upperbody has responded very well except Bi's. Iv been doing a rep range like this for about 8 or 9 weeks, with the same basic template just changed some exercises I didnt enjoy. But quads havnt responded very well to it, RDL has been kept heavy (6-8 reps) and my hams feel harder and look a little bigger...

 

[JDid23]

yeah dude these bitches are small and dont grow, they've gotten to the point Im wearing shorts and someone asked me why I dont train legs So every leg day Im gonna do 6+ sets of standing calves then a seated rest pause set. Ill try and fit some in after my shoulders/tri day too...

Strange Iv been doing higher rep stuff now and my upperbody has responded very well except Bi's. Iv been doing a rep range like this for about 8 or 9 weeks, with the same basic template just changed some exercises I didnt enjoy. But quads havnt responded very well to it, RDL has been kept heavy (6-8 reps) and my hams feel harder and look a little bigger...

haha sucks about someone telling you about your legs... sucks too because calves are highly genetic.

What do you think the main difference in terms of size is for like 3-5 rep range, 6-8, 8-12.... I was thinking of going back to 8-12 once i started lifting again for more size, but idk