My Training Journal

[ExtraMile]

the infaspinatus and teres minor assist in horizontal abduction, and the supraspinatus initiates shoulder abduction.

I didn't know that. Thanks.

It was just embarrassing to have to use the 10 pounders haha

 

[Tblock1]

I didn't know that. Thanks.

It was just embarrassing to have to use the 10 pounders haha

yeah man but you stick with the lighter weights and get stronger at that and your shoulders will feel much better than trying to use heavier weight.

It's an exercise thats meant to be done in higher rep sets (12+)

 

[ExtraMile]

No workout yesterday because I felt like total shit again

today:

(light) Squats
154 x 5
198 x 5
242 x 8

High Pulls
132 x 5
176 x 5 x 5

Reverse Grip Bench
143 x 20
165 x 10 (bad setup)
176 x 7
176 x 6

BB Tri Ext
3 sets of 12-15

Weighted Situps
3 sets of 12

about 15 mins of running

Time to make some dietary changes.

 

[ExtraMile]

Short and sweet chest/bi (no homo) session this morning

Benchpress
88 x 5
132 x 5
165 x 5
187 x 3
209 x 3
226 x 2

didn't have a spotter so didn't attempt a 3rd rep at 226

Incline DB
61's x 10
66's x 8
72's x 6

Low Incline Flyes
3 sets of 10 w/ a pair of 33's

then 4 sets of bb curls

and a few sets of high rep machine curls

 

[obsessedwliftin]

Subbing in on this EM. Being lazy so I don't have to look for your thread bro.

 

[ExtraMile]

Thanks man.

Although I hate jumping around between different methods for both training and dieting I decided I need a change diet wise. Although Ive gained a little mass since I finished dieting gains havnt been as good as I think they could be.

Im going back to a carb cycling plan and taking in more carbs around my training sessions. With more fats on my rest days. Ill use this as a starting point:

Training Day:
330g protein
260g carbs
120g fat
= 3440kcal

Rest Day:
330g protein
115g carbs
175g fat
= 3355kcal

those will be the macro's if I can eat 5 times a day, but some days when Im less active I may only eat 4 times. This is something I need to sort out. Once I get back to school this will be easier to do also.

dieting for lean gains has been the most exasperating part of my training so far...

 

[ExtraMile]

Ok Im finally giving up on the whole lean gains thing. I'll have to go back to the more traditional bulk/cut method. At least I know I can cut the fat off later on. I'll still be eating clean but I'll start eating more potatoes and oats aswell as the fruits and veggies in large portions to make carbs a bigger part of my diet. Time to start growing... 200lbs @ 15% bf sounds good to me...

 

[ExtraMile]

Not trained for a while due to lack of motivation.

Well needed leg workout today:

Squat
132 x 5
176 x 5
231 x 3
270 x 5

Front Box Squat
209 x 3
209 x 3

Standing Calf Raise
143 x 26
143 x 20

Seated Calf*
110 x 8 x 3
*each set was supersetted with leg press calf raises

"Natural" GHR
4 sets

Leg Press
305 x 15
330 x 8

 

[ExtraMile]

Not trained for a while due to lack of motivation.

Well needed leg workout today:

Squat
132 x 5
176 x 5
231 x 3
270 x 5

Front Box Squat
209 x 3
209 x 3

Standing Calf Raise
143 x 26
143 x 20

Seated Calf*
110 x 8 x 3
*each set was supersetted with leg press calf raises

"Natural" GHR
4 sets

Leg Press
305 x 15
330 x 8

 

[coreygb]

Ok Im finally giving up on the whole lean gains thing. I'll have to go back to the more traditional bulk/cut method. At least I know I can cut the fat off later on. I'll still be eating clean but I'll start eating more potatoes and oats aswell as the fruits and veggies in large portions to make carbs a bigger part of my diet. Time to start growing... 200lbs @ 15% bf sounds good to me...

Atta boy.