My Training Journal

[ExtraMile]

Good job you fucker

I told you that shit would rip up

Now pull it for a triple

how should I go about doing that? should i progress with singles, then when Im a bit higher drop it down in weight so say I get 315 x 1 then drop it to 308 x 3? Or shuold I just pull 308 again next workout and try to get 2, then 3 the week after?

And do you see anything wrong with on bench and squat me working up to a set of 5, then my next set being 8, then my last set being 12? Is this a bad idea?

 

[the.gladiator1987]

When I got 475, I was only planning on getting 405. I did225x1, 275x1, 315x1, 355x1, 405x1

Then i said fuck it did 455x1, then said suck it again and did 475x1. How the hell did I get 70lbs more than i thought id get? IDK but im sure you can get it 3 times. Just reset after each rep and get your head in it, you can do it.

 

[SouthernLord]

how should I go about doing that? should i progress with singles, then when Im a bit higher drop it down in weight so say I get 315 x 1 then drop it to 308 x 3? Or shuold I just pull 308 again next workout and try to get 2, then 3 the week after?

And do you see anything wrong with on bench and squat me working up to a set of 5, then my next set being 8, then my last set being 12? Is this a bad idea?

Just keep plugging away bro.

I would try it again next week and see how many you can get up. You might surprise yourself.

 

[artificialaspirations]

congratulations. I'd keep going higher and try that 315 you wanted or better yet three and a quarter.

 

[SaiBoT]

i would go with singles and more weight every week until i can't lift it

 

[ExtraMile]

Today - Chest, Bi's

Flat BB Press - flat back
bar x 10
94 x 5
116 x 5
138 x 3
176 x 2 PR
127 x 15 PR

Low Incline DB Press
50's x 11
55's x 7 PR
55's x 4
39's x 16 PR

Wide Overhand Chins - to forehead, quite strict form
Bodyweight 181
1st set - 8 reps PR
2nd set - 6 reps
3rd set - 7 reps a little swinging on last 2 reps

Cable Crossover
20lbs x 16 PR
20lbs x 13
20lbs x 11

Standing BB Curl
47lbs x 8
69lbs x 9 + 5 w/ a little swing PR
69lbs x 7 + 5 w/ a little swing
69lbs x 5 + 5 w/ a little swing

Pause Machine Preacher
5 plates x 10
5 plates x 10
5 plates x 9
5 plates x 9

Pause Cable Curls <-- dont like this much, probably change to seated db curls.
5 plates x 12
5 plates x 10
5 plates x 9

-Chest and Bi stretches-

With my current chinning style, when I can hit 12 I will start going to chin over the bar which will probably lower the reps to 6 or 8. From there I will build up.

Real happy with the chest workout!

 

[ExtraMile]

Today - Legs, Abs

ATG Squats
94 x 5
116 x 5
138 x 5
165 x 3
187 x 1
204 x 1 relatively easy, gonna keep working at this adding 5lbs each workout for 3 sets of 1
204 x 1
204 x 1
132 x 20

Seated Leg Press - none stop reps, not locking out, constant tension
215 x 25 PR
255 x 20 PR
295 x 12 PR
335 x 6 PR

RDL
110 x 6
204 x 6 PR
204 x 6
176 x 8 PR

Standing Calves
83 x 30 PR
94 x 20
105 x 15
115 x 10
127 x 6

NeedSize Abs
bw x 5
13lb Db behind the head 5x5 PR
bw x 5

10mins HIIT cardio

 

[Developer]

Bit late! but subbed!

 

[ExtraMile]

Bit late! but subbed!

thanks bro! your traps look sick

 

[Developer]

thanks bro! your traps look sick

haha thanks! the only thing im proud of is my traps, would like to get them bigger tho