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My Training Journal
- Thread starter ExtraMile
- Start date
Oh right.. your lucky lol, Im like 22% bf so in a way this lifting Im doing is held back a little because it takes more muscle to show if you no what I mean.. but I cant be bothered with goingo n an extreme diet and doing fuck loads of cardio tbh, Im on a high protein and very low carb diet and just going by the fact that muscle is metabolic and hoping that running 2-3x a week and lifting 3x a week will be enough to drop to about 12-15% bf. Idk though..
Heres what I typically eat on a school day. Any tips or citicism would be good.
Upon Waking: Isotonic sports drink, protein shake, green tea, 1 cup coffee
Breakfast: 1whole egg+2egg whites with 2 slices brown bread. Somtimes wheatabix and pint of milk aswell, multiviatmin.
11.15. 3-4oz chicken, half packet cuz-cuz (about 35g slow carbs)
12.35 Innocent Smoothie, 1 box of mixed fruit (sliced pineapple, melon + kiwi) 1 organic peanut cereal bar, 1 capri sun juice drink, 2 beef burgers (if the have them at school that day)
4.15: 4oz steak (often bigger), 1 pepper, protein shake somtimes
Pre Workout: half a protein shake, 2 cups coffee, bowl of cereal
Immediatly Post Workout: 30g fast carbs
10 Mins Post Workout: Protein shake (31g protein)
6.00: Whatever mum cooks, but with extra meat
10.30: 1 Pint Milk, 2slices brown bread + 50g organic natural peanut butter (95% peanuts) Green Tea. 1 Pint water
11.00: Bed
Iv been shootin for 150+g of protein and tryin to keep carbs low, often when I eat meat its on its own or with vegatables which helps keepin carbs low. All meat is cooked with olive oill.
Hows that?
Heres what I typically eat on a school day. Any tips or citicism would be good.
Upon Waking: Isotonic sports drink, protein shake, green tea, 1 cup coffee
Breakfast: 1whole egg+2egg whites with 2 slices brown bread. Somtimes wheatabix and pint of milk aswell, multiviatmin.
11.15. 3-4oz chicken, half packet cuz-cuz (about 35g slow carbs)
12.35 Innocent Smoothie, 1 box of mixed fruit (sliced pineapple, melon + kiwi) 1 organic peanut cereal bar, 1 capri sun juice drink, 2 beef burgers (if the have them at school that day)
4.15: 4oz steak (often bigger), 1 pepper, protein shake somtimes
Pre Workout: half a protein shake, 2 cups coffee, bowl of cereal
Immediatly Post Workout: 30g fast carbs
10 Mins Post Workout: Protein shake (31g protein)
6.00: Whatever mum cooks, but with extra meat
10.30: 1 Pint Milk, 2slices brown bread + 50g organic natural peanut butter (95% peanuts) Green Tea. 1 Pint water
11.00: Bed
Iv been shootin for 150+g of protein and tryin to keep carbs low, often when I eat meat its on its own or with vegatables which helps keepin carbs low. All meat is cooked with olive oill.
Hows that?
Last edited:
"Coffee helps you push past that pain barrier in cardio and weights" You said it yourself lol
I also read having coffee and green tea at the same time helps boost fat loss but Ill leave it in the mornings if you want?
And other than that.. hows the diet?
And do you think 25mins of HIIT 2-3x a week and lifting 3x a week is enough with that diet to loose like 8% of bf?
I also read having coffee and green tea at the same time helps boost fat loss but Ill leave it in the mornings if you want?
And other than that.. hows the diet?
And do you think 25mins of HIIT 2-3x a week and lifting 3x a week is enough with that diet to loose like 8% of bf?
Yeah lunch times I have white meat, I am tending to eat alot of eggs and red meat though atm.
Allright Ill just have it on cardio days? I used to drink coffee in the mornings every day until I met green tea...
Just wondering, will drinking more water help fat loss?
Allright Ill just have it on cardio days? I used to drink coffee in the mornings every day until I met green tea...
Just wondering, will drinking more water help fat loss?
Yesterday:
Hammer Curls (slightly closer than shoulder width)
31kgx4
-dropset
10kg DBx12
31kgx4
-dropset
10kg DBx12
31kgx4
-dropset
10kg DBx12
Weighted Situps:
1 set x15 reps (failure at about 17)
1 set x12 reps (failure at about 13)
1 set x11 reps (failure.)
Plank
1 set x 45 sec
1set x 60 sec
Hanging Knee Raise:
2sets x Fatigue
Today:
Squats:
28kgx5 (regular squat)
35kgx5 (regular squat)
42kgx5 (front squat)
49kgx5 (zercher squat)
56kgx5 (zercher squat)
EASY
Flat Bench:
21kgx5
27kgx5
32kgx5
38kgx5
43kgx5
EASY
BB Row:
27kgx5
34kgx5
40kgx5
47kgx5
54kgx5
Romanian Deads:
70kgx8
70kgx8
-Ab Routine-
Hammer Curls (slightly closer than shoulder width)
31kgx4
-dropset
10kg DBx12
31kgx4
-dropset
10kg DBx12
31kgx4
-dropset
10kg DBx12
Weighted Situps:
1 set x15 reps (failure at about 17)
1 set x12 reps (failure at about 13)
1 set x11 reps (failure.)
Plank
1 set x 45 sec
1set x 60 sec
Hanging Knee Raise:
2sets x Fatigue
Today:
Squats:
28kgx5 (regular squat)
35kgx5 (regular squat)
42kgx5 (front squat)
49kgx5 (zercher squat)
56kgx5 (zercher squat)
EASY
Flat Bench:
21kgx5
27kgx5
32kgx5
38kgx5
43kgx5
EASY
BB Row:
27kgx5
34kgx5
40kgx5
47kgx5
54kgx5
Romanian Deads:
70kgx8
70kgx8
-Ab Routine-
Yes drinking water is essencial for everything!
Allright I just forget to drink it lol, with drinking milk in the mornings and before bed and stuff I probably drink like a litre a day which I know aint enough...
Another thing, when I do situps with no weight, towards the end I start feeling it in the tops of my legs.. any ideas?
Another thing, when I do situps with no weight, towards the end I start feeling it in the tops of my legs.. any ideas?
Well sit ups also works the hip at some degree, trying to focus your attention on applying the foce through the abs.
Allright cheers. I no about not messing around with sets/reps on 5x5 becuase they are so important but with the barbell and tricep assistance exercises on friday, is it ok if I change it from 8 reps to 12 on biceos and maybe 6 on triceps? Or somthing like that? Or should I just leave it?
I see no harm on that, try it.
Allright, Ill do a few more weeks with the 8 reps but then Ill move it up a bit.
Whats basically happened if my front delts have suddenly grown loads and now the biceps are dwarfed a bit.. the peak looks smaller too and they just look dead small, on my avatar their quite defined and you can see them but now they look like just a small blob, its hard to explain...
Whats basically happened if my front delts have suddenly grown loads and now the biceps are dwarfed a bit.. the peak looks smaller too and they just look dead small, on my avatar their quite defined and you can see them but now they look like just a small blob, its hard to explain...
Squats:
28kgx5 (back squat)
35kgx5 (back squat)
42kgx5 (front squat)
42kgx5 (front squat)
Behind The Neck Military:
21kgx5
25kgx5
29kgx5
33kgx3 (failed at 3)
-15sec rest
33kgx1
-20sec rest
33kgx1
Think I failed on 33kg because of all squats had to be clean and pressed to get into position because of lack of squat rack.
Deadlift:
54kgx5
64kgx5
75kgx5
86kgx5
Lateral Raies:
6.5kg DBx15
8kg DBx8
8kg DBx8
8kg DBx8
Situps
3xfailure
28kgx5 (back squat)
35kgx5 (back squat)
42kgx5 (front squat)
42kgx5 (front squat)
Behind The Neck Military:
21kgx5
25kgx5
29kgx5
33kgx3 (failed at 3)
-15sec rest
33kgx1
-20sec rest
33kgx1
Think I failed on 33kg because of all squats had to be clean and pressed to get into position because of lack of squat rack.
Deadlift:
54kgx5
64kgx5
75kgx5
86kgx5
Lateral Raies:
6.5kg DBx15
8kg DBx8
8kg DBx8
8kg DBx8
Situps
3xfailure
Today:
Squats:
28kg(62lbs)x5
35kg(77lbs)x5
42kg(92lbs)x5
49kg(109lbs)x5
57kg(125lbs)x3
42kg(92lbs)x8
EASY
Bench:
21kg(46lbs)x5
27kg(60lbs)x5
32kg(70lbs)x5
38kg(84lbs)x5
44kg(97lbs)x3
32kg(70lbs)x8
EASY
BB Row:
27kg(60lbs)x5
34kg(76lbs)x5
41kg(90lbs)x5
48kg(106lbs)x5
56kg(123lbs)x3
41kg(90lbs)x8
V-Bar Dips:
3xFailure
45secs rest between sets
Barbell Curls:
1min rests between sets
26kg(57lbs)x10
26kg(57lbs)x10
26kg(57lbs)x10
EZ French Press:
1min rest between sets
21kg(46lbs)x12
21kg(46lbs)x12
21kg(46lbs)x12
Oh and I had 245g of protein today
Squats:
28kg(62lbs)x5
35kg(77lbs)x5
42kg(92lbs)x5
49kg(109lbs)x5
57kg(125lbs)x3
42kg(92lbs)x8
EASY
Bench:
21kg(46lbs)x5
27kg(60lbs)x5
32kg(70lbs)x5
38kg(84lbs)x5
44kg(97lbs)x3
32kg(70lbs)x8
EASY
BB Row:
27kg(60lbs)x5
34kg(76lbs)x5
41kg(90lbs)x5
48kg(106lbs)x5
56kg(123lbs)x3
41kg(90lbs)x8
V-Bar Dips:
3xFailure
45secs rest between sets
Barbell Curls:
1min rests between sets
26kg(57lbs)x10
26kg(57lbs)x10
26kg(57lbs)x10
EZ French Press:
1min rest between sets
21kg(46lbs)x12
21kg(46lbs)x12
21kg(46lbs)x12
Oh and I had 245g of protein today
I 30g of powder should be around 20g-28g of protein.
Why don't you have two scoops cheap ass english bratt... I'm joking ok... LOL
no protein source should make you feel like that! You sure they have sent you the right thing?
Here, Ill read you the label:
MYPROTEIN.co.uk
SPORTS SUPPLEMENTS TAILORED FOR YOU
Impact whey protein
Unflavoured
10lb
Ingredients:
Impact whey protein, Soy lecithin <0.5%
Thats all it says...
I've never had an allergic reaction to anything before...
I really want some creatine too but my mum and dad wont let me, they think im trying to find a short cut to getting fit, they say I dont need it and it wont have the effect I want, they say on someone my age it wont work and is only intended for adults to use. My dad said the men who take it eat so much more which is why it works, I already eat more than him lol
When I heard their reaction to creatine I didnt even consider asking about lipoflame or any other fat burners lol.
MYPROTEIN.co.uk
SPORTS SUPPLEMENTS TAILORED FOR YOU
Impact whey protein
Unflavoured
10lb
Ingredients:
Impact whey protein, Soy lecithin <0.5%
Thats all it says...
I've never had an allergic reaction to anything before...
I really want some creatine too but my mum and dad wont let me, they think im trying to find a short cut to getting fit, they say I dont need it and it wont have the effect I want, they say on someone my age it wont work and is only intended for adults to use. My dad said the men who take it eat so much more which is why it works, I already eat more than him lol
When I heard their reaction to creatine I didnt even consider asking about lipoflame or any other fat burners lol.
You don't need creatine or lipoflame, your parents are right wnen they say you are too young for that. It have been for something else you ate or did! try it again, see how it works!
Oh... I remember someone saying creatine is safe because the body naturally produces it...
But anyway, my mum started using a new type of washing powder, which might be the cause, we were talkin about it earlier, but since wednesday my arms and legs have been dead itchy generally, then I got the new whey on friday and I got some big lumps all over my feet, lumps of swelling, first on the tops of my toes then in places like on the tendon near my heel, all over. Then I had some more whey this morning like I said and the blotches and swelling was all over my legs, at first my dad said it was just probably puberty...
To see if it is the whey I just had a scoop now to see if they come up again...
But anyway, my mum started using a new type of washing powder, which might be the cause, we were talkin about it earlier, but since wednesday my arms and legs have been dead itchy generally, then I got the new whey on friday and I got some big lumps all over my feet, lumps of swelling, first on the tops of my toes then in places like on the tendon near my heel, all over. Then I had some more whey this morning like I said and the blotches and swelling was all over my legs, at first my dad said it was just probably puberty...
To see if it is the whey I just had a scoop now to see if they come up again...
So the only fat burner(s) I can take are CLA and Green tea?
& I already asked about CLA.. its a no
So the only fat burner(s) I can take are CLA and Green tea?
& I already asked about CLA.. its a no
no stimulants for your! Green tea is good enough!
CLA is a stimulant?
NO... eat your salmon, nuts, olive oli and other type of healthy fats...
Allright then. I been havin green tea since about half way through september, not really noticed any results so far, any idea on how long green tea takes for affects to work?
& is that your chick in your avatar?
Wanna notice something about dropping fat... don't eat starchy foods after 6 o'clock. After that time Just protein, vegetables and no milk also.
Oh.. Iv been drinking a pint of milk before bed for the slow protein. Lol what a newb.
My mums gettin me some cottage cheese soon though so Ill have that instead.
The only carbs I would have after that is a gatorade post workout/cardio.
Wow... How did a punk ass like you get a girl like that?
My mums gettin me some cottage cheese soon though so Ill have that instead.
The only carbs I would have after that is a gatorade post workout/cardio.
Wow... How did a punk ass like you get a girl like that?
Oh.. Iv been drinking a pint of milk before bed for the slow protein. Lol what a newb.
My mums gettin me some cottage cheese soon though so Ill have that instead.
The only carbs I would have after that is a gatorade post workout/cardio.
Wow... How did a punk ass like you get a girl like that?
Well if I were you I would just eat everything I could and don't worry about getting fat...
About my girl... she is lucky have a guy like me
I already am a little chubby, about 20%bf and BMI of 24.7 I know most of that BMI is just muscle weight, build, and the fact I dont have a very good digestion but it just means Im doin all this weight trainin and I still cant say go swimmin without feelin a bit self consouis, seems as though its held back a little if you know what I mean.
How old is she? She looks a bit young... tut tut
How old is she? She looks a bit young... tut tut
She is 22! Ok so do that stop the carbs after 6 pm and let me know, how it went in a month. How much are you weighting now?
Well last week I put on 2lbs in 4 days lol.
I didnt get any taller, more muscular or fatter, although over the last month my shoulders seem to have got noticeably broader, and Iv been gettin comments from people at school, even the hot english teacher
Ill measure and weigh myself now...
Height: 5foot 6 and a half
Weight: 158lbs
Shall I do another internet BF test?
She looks about 20 lol. Im guessin she is winking.. not a lazy eye?
I didnt get any taller, more muscular or fatter, although over the last month my shoulders seem to have got noticeably broader, and Iv been gettin comments from people at school, even the hot english teacher
Ill measure and weigh myself now...
Height: 5foot 6 and a half
Weight: 158lbs
Shall I do another internet BF test?
She looks about 20 lol. Im guessin she is winking.. not a lazy eye?
Well last week I put on 2lbs in 4 days lol.
I didnt get any taller, more muscular or fatter, although over the last month my shoulders seem to have got noticeably broader, and Iv been gettin comments from people at school, even the hot english teacher
Ill measure and weigh myself now...
Height: 5foot 6 and a half
Weight: 158lbs
Shall I do another internet BF test?
She looks about 20 lol. Im guessin she is winking.. not a lazy eye?
Lol of course she is winking oh and judging by you stats my girl is more muscular than you
Hey people are start noticing you so that's a good thing!Are you kidding? I dont actually know anyone in my year who weighs as much as me exept for one guy.. lets say his knees are about as big as my head. He is about 5 foot 3 and weighs over 14 stone he is so fat. Serious, most people weight around 8 and a half stone - 10 stone in my year at school...
Yeah but im still too fat lol. Im goin on holiday on Monday, only for a week break, I could take somd DB's with me but I still wouldnt be able to do squats or deads. Should I use this as a rest of take some DB's and work on my weaker areas, eg chest, forearms and middle delts...?
Yeah but im still too fat lol. Im goin on holiday on Monday, only for a week break, I could take somd DB's with me but I still wouldnt be able to do squats or deads. Should I use this as a rest of take some DB's and work on my weaker areas, eg chest, forearms and middle delts...?
Fuck that take a week break don't worry about it! Yeah my girl weights 74kg and she works out with me, she is not strong like that, she does 2 20kg plates for 9 reps on squats, but she is only starting. Her back and legs are really thick. She is trying to lose weight and she lost 6 pounds in 5 days without being hungry.
You mean 2 20kg plates a side? Or One a side, two total?
And 6lbs in 5 days?! How?
& How much can she BB Row or deadlift?
She is not into 5x5. She does 60kg total weight squats.
Well I prepared a nice diet for her, oh and she doesn't do any cardio...
Well then. Damn 60kgx9. Before 5x5 I could do 57x5 but Idk how much now. I might do some 8rm's for all the lifts and use a converter thing to tel me my 5rm and 1rm. See how much Iv improved since starting 5x5...
WTF no cardio? Did she has a really unhealthy diet before lol?
Bro you got msn or anythin? Instead of spammin up my journal lol
WTF no cardio? Did she has a really unhealthy diet before lol?
Bro you got msn or anythin? Instead of spammin up my journal lol
Been on holiday for a week, be interesting to see how easy those lifts are now, Im almost certain their wont have been a differance but then again, I failed on the military presses, probably because the front squats were cleaned to get into position and doing the military presses behind the neck means cleaning them, overhead presing them, then putting them behind the head to get into position but stil...
Post todays workout up later when I do it.
Post todays workout up later when I do it.
Today:
Squats:
29kgx5 -front squat
36kgx5 -front squat
43kgx5 -front squat
50kgx5 -zercher squat
58kgx5 -zercher squat
43kgx5 -front squat
-Kinda hard
Flat Bench:
22kgx5
28kgx5
33kgx5
39kgx5
46kgx3
34kgx8
EASY
BB Row:
28kgx5
34kgx5
41kgx5
48kgx5
56kgx3
41kgx8
EASY
V-Bar Dips
Bodyweightxfailure
Bodyweightxfailure
Bodyweightxfailure
BB Curl
29kgx8
28kgx8
29kgx8
EZ French Press
31kgx6 - My elbows hurt like a bitch doing these and stopped me at 6
31kgx4
Decided to stop their because of elbow pain and my triceps wernt even fatigued...
- Whenever I do any sort of tricep extension my elbows hurt so bad its hard to complete the set, I dont feel it in my triceps either, the bottom half of the rep is very hard unless i go very light and them the top half of the rep is easy. My elbows also flare out to the sides and if I keep them in I have to go very light and my elbows hurt even more. Any idead anyone?
Squats:
29kgx5 -front squat
36kgx5 -front squat
43kgx5 -front squat
50kgx5 -zercher squat
58kgx5 -zercher squat
43kgx5 -front squat
-Kinda hard
Flat Bench:
22kgx5
28kgx5
33kgx5
39kgx5
46kgx3
34kgx8
EASY
BB Row:
28kgx5
34kgx5
41kgx5
48kgx5
56kgx3
41kgx8
EASY
V-Bar Dips
Bodyweightxfailure
Bodyweightxfailure
Bodyweightxfailure
BB Curl
29kgx8
28kgx8
29kgx8
EZ French Press
31kgx6 - My elbows hurt like a bitch doing these and stopped me at 6
31kgx4
Decided to stop their because of elbow pain and my triceps wernt even fatigued...
- Whenever I do any sort of tricep extension my elbows hurt so bad its hard to complete the set, I dont feel it in my triceps either, the bottom half of the rep is very hard unless i go very light and them the top half of the rep is easy. My elbows also flare out to the sides and if I keep them in I have to go very light and my elbows hurt even more. Any idead anyone?
Today:
Tricep Bar Hammer Curls:
31kgx4 x3
Drop setted them with:
Alternating DB Hammer Curl 13.5KG x 10-12 (failure)
Went running after and did:
7 x 40m sprints, walk back to start & rest 30 secs
3 x 70m sprints on steep hill.
Did 5 mins of jogging as a warm up + cool down.
Strangely even though I only did 2 sets of tricep extensions, for the first time my triceps ache the day after...
Tricep Bar Hammer Curls:
31kgx4 x3
Drop setted them with:
Alternating DB Hammer Curl 13.5KG x 10-12 (failure)
Went running after and did:
7 x 40m sprints, walk back to start & rest 30 secs
3 x 70m sprints on steep hill.
Did 5 mins of jogging as a warm up + cool down.
Strangely even though I only did 2 sets of tricep extensions, for the first time my triceps ache the day after...
Monday:[/B]
Front Squats:
29kg5
37kgx5
44kgx5 (new hang clean PR)
Zercher Squats:
51kgx5
59kgx5 <- hardish
All easy, exept 59kg was an effort
Bench:
23kgx5
28kgx5
34kgx5
39kgx5
45kgx5
EASY
BB Row:
28kgx5
35kgx5
42kgx5
49kgx5
56kgx5
All were relativly easy
The weights felt very heavy that day, and although they were easy, the 5th set of each was effort requiring
Wednesday (today)
Front Squats:
29kgx5
37kgx5
44kgx5
44kgx5
EASY
Behind The Neck Military:
22kgx5
26kgx5
30kgx5
35kgx5
EASY
Deadlift:
56kgx5
68kgx5
79kgx5
90kgx5
EASY + GREAT FUN
Lateral Raises:
7.5kgx9 (failure)
7.5kgx10 (failure)
7.5kgx10 (failure)
Front Squats:
29kg5
37kgx5
44kgx5 (new hang clean PR)
Zercher Squats:
51kgx5
59kgx5 <- hardish
All easy, exept 59kg was an effort
Bench:
23kgx5
28kgx5
34kgx5
39kgx5
45kgx5
EASY
BB Row:
28kgx5
35kgx5
42kgx5
49kgx5
56kgx5
All were relativly easy
The weights felt very heavy that day, and although they were easy, the 5th set of each was effort requiring
Wednesday (today)
Front Squats:
29kgx5
37kgx5
44kgx5
44kgx5
EASY
Behind The Neck Military:
22kgx5
26kgx5
30kgx5
35kgx5
EASY
Deadlift:
56kgx5
68kgx5
79kgx5
90kgx5
EASY + GREAT FUN
Lateral Raises:
7.5kgx9 (failure)
7.5kgx10 (failure)
7.5kgx10 (failure)
Went to find out gym details today, its a small gym I was in a hurry and didnt have a good luck around, their was a skinny ass chink, some middle ages men using the rowing, biking and running machines, two 19-20 year old girls takign it in turns on the leg extension machins, one guy using the cable for curls, a middle ages man doing DB shrugs but thats about it, the only thing was, I didnt notice a squat rack or bench rack... they could well have been around the corner were I couldnt see, all the free weights were at the back so maybe they were near there but not sure, Ill just have to go and have a look, Ill go on a day with workout B so that I dont have to do bench or squat just incase, I was thinkin of going on Wednesday and Friday, seen as I get it free on wednesday and working out at home on monday...
Anyway, today -
Workout B:
Deadlifts: 2 min rests
80kg(176lbs)x5 (warm up)
90kg(198)x6
95kg(209lbs)x6
95kg(209lbs)x4 and a half
Grip was restricting.
BB Row:90sec rests
These were very hard, whole upperback and shoulders seemed weeker after deads. Grip and arms too.
47kg(103lbs)x8 (warm up)
57kg(125lbs)x8
(holy shit they were hard after those)
57kg(125lbs)x4
50kg(110lbs)(x7
Behind The Neck Military
90 sec rests
30kg(66lbs)x5 (warm up)
35kg(77lbs)x6
33kg(73lbs)x8
33kg(73lbs)x8
33kg(73lbs)x7 (failure)
Hard workout today, deads took it outta my shoulders and back so much.
-DB Pullover Practise-
I fid pullovers really hard, in a seated position I can mimic the movement and at the top flex my lats, but when lying down with a Db I just cant, I also find it hurts my middle back and my neck and back click when I lower the weight, so I was just using some light DB's and practising feeling it.
Anyway, today -
Workout B:
Deadlifts: 2 min rests
80kg(176lbs)x5 (warm up)
90kg(198)x6
95kg(209lbs)x6
95kg(209lbs)x4 and a half
Grip was restricting.
BB Row:90sec rests
These were very hard, whole upperback and shoulders seemed weeker after deads. Grip and arms too.
47kg(103lbs)x8 (warm up)
57kg(125lbs)x8
(holy shit they were hard after those)
57kg(125lbs)x4
50kg(110lbs)(x7
Behind The Neck Military
90 sec rests
30kg(66lbs)x5 (warm up)
35kg(77lbs)x6
33kg(73lbs)x8
33kg(73lbs)x8
33kg(73lbs)x7 (failure)
Hard workout today, deads took it outta my shoulders and back so much.
-DB Pullover Practise-
I fid pullovers really hard, in a seated position I can mimic the movement and at the top flex my lats, but when lying down with a Db I just cant, I also find it hurts my middle back and my neck and back click when I lower the weight, so I was just using some light DB's and practising feeling it.
Last edited:
needtogetaas
New member
For fuck sakes with the kg shit. AAAGG I hate it lol. No really I am a American so the kg shit makes me give up when I see it.
I think Iv injured my bicep somehow, it feels swolen and as if i have an elastic band around the top of my arm, the vains feel as if their gonna pop, this is the two big vains going up my bicep. It hurts like a bitch pulling weight so Zercher Squats, Romanian Deads and chins were hard, I left a set on each exercise cuz my arm felt like it was gonna pop.
Squats:
Zercher -
47kg(103lbs)x5 (warm up)
60kg(132lbs)x6
60kg(132lbs)x6
Hypers 3x12
Chins:
Bodyweightxfailure x 5
Dips:
Bodyweightxfailure x 5
Shit workout today, bicep ruined it all.
Startin the gym on wednesday so that'll be better.
Squats:
Zercher -
47kg(103lbs)x5 (warm up)
60kg(132lbs)x6
60kg(132lbs)x6
Hypers 3x12
Chins:
Bodyweightxfailure x 5
Dips:
Bodyweightxfailure x 5
Shit workout today, bicep ruined it all.
Startin the gym on wednesday so that'll be better.
Been talkin to SouthernLord and just decided to make a few small changes to my split...
Instead of:
Workout A:
Squats 5x6
Romanian Deads: 3x8
Bench: 5x8
Chins: 6xfailure
Dips (tricep): 5xfailure
Workout B:
Deadlifts 5x6
BB Rows 4x8
Behind the Neck Military 5x8
Pullover 3x10
Im gonna add in 3 sets for calves and 4 sets for abs each workout and just slowly build up the sets for abs. Im also addin pinwheel curls to workout A and swapping dips around. So its gonna look like this:
Workout A:
Squats: 5x6 + 1x20
Romanian Deads: 3x8
Calf Raises: 3x25-35
Bench: 5x8
Chins: 5x6-8
One Arm Pinwheel Curls: 2x15
Decline Cable Crunch: 4x15
Workout B:
Deadlifts: 5x6
BB Rows: 4x8
Behind the Neck Military: 5x8
Pullover: 3x10
Bodyweight Dips: 5xfailure
Hanging Leg Raise: 4xfailure
Calf Raises: 2x15
Thats 28 sets total on A, with Quads, Hams, Calves, Chest, Biceps, Abs and Forearms worked
And 28 sets on B with Back, Delts, Chest, Triceps, Abs and Calves worked
I know its a bit more than originally choosen but my forearms really need to catch up and Iv neglected abs so far...
Any input on that anyone?
Instead of:
Workout A:
Squats 5x6
Romanian Deads: 3x8
Bench: 5x8
Chins: 6xfailure
Dips (tricep): 5xfailure
Workout B:
Deadlifts 5x6
BB Rows 4x8
Behind the Neck Military 5x8
Pullover 3x10
Im gonna add in 3 sets for calves and 4 sets for abs each workout and just slowly build up the sets for abs. Im also addin pinwheel curls to workout A and swapping dips around. So its gonna look like this:
Workout A:
Squats: 5x6 + 1x20
Romanian Deads: 3x8
Calf Raises: 3x25-35
Bench: 5x8
Chins: 5x6-8
One Arm Pinwheel Curls: 2x15
Decline Cable Crunch: 4x15
Workout B:
Deadlifts: 5x6
BB Rows: 4x8
Behind the Neck Military: 5x8
Pullover: 3x10
Bodyweight Dips: 5xfailure
Hanging Leg Raise: 4xfailure
Calf Raises: 2x15
Thats 28 sets total on A, with Quads, Hams, Calves, Chest, Biceps, Abs and Forearms worked
And 28 sets on B with Back, Delts, Chest, Triceps, Abs and Calves worked
I know its a bit more than originally choosen but my forearms really need to catch up and Iv neglected abs so far...
Any input on that anyone?
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Went to the gym today, its great, I think Im goin their full time, instead of workin out at home.
Was a bit hard, I dont remember the weights so next time Im gonna take a note pad and write them down.
The bars looked like olympic bars so I assumed they weighed 20kg, it felt like 20kg on the deadlifts but if it was, my military and clean has gone through the roof!
Looked like this:
Deadlifts:
70kgx8
80kgx6
90kgx7
95kgx7
95kgx7
80kgx8
BB Rows:
[Very hard after deads]
40kgx12
50kgx7
50kgx7
40kgx12
Behind the Neck Military:
Put on 10kg extra making 30kg, which I could usually press for about 8 reps. This was easy and got 10+ reps so I started thinking maybe the bar was lighter, but it definately felt like it was 20kg in the deads + rows. Even though I cleaned it up and pressed it with easy. Strange.
Anyway did 5 sets for the Military, couldnt remember weight.
Pullovers:
Just did these for the lat and chest stretch, so let the DB hang for 5 secs at the bottom feeling good stretch in chest.
7.5kgx15
10kgx15
15kgx15
All easy, just for stretch
One Arm Pinwheel Curls:
10kgx12
10kgx15
10kgx12
Really annoyed, as I was coming out I remembered I moved dips! Couldnt do them cuz my dad was ready to pick me up so from now on Im deffinately taking a notepad with work outs on and where I can write the weights in.
Was a bit hard, I dont remember the weights so next time Im gonna take a note pad and write them down.
The bars looked like olympic bars so I assumed they weighed 20kg, it felt like 20kg on the deadlifts but if it was, my military and clean has gone through the roof!
Looked like this:
Deadlifts:
70kgx8
80kgx6
90kgx7
95kgx7
95kgx7
80kgx8
BB Rows:
[Very hard after deads]
40kgx12
50kgx7
50kgx7
40kgx12
Behind the Neck Military:
Put on 10kg extra making 30kg, which I could usually press for about 8 reps. This was easy and got 10+ reps so I started thinking maybe the bar was lighter, but it definately felt like it was 20kg in the deads + rows. Even though I cleaned it up and pressed it with easy. Strange.
Anyway did 5 sets for the Military, couldnt remember weight.
Pullovers:
Just did these for the lat and chest stretch, so let the DB hang for 5 secs at the bottom feeling good stretch in chest.
7.5kgx15
10kgx15
15kgx15
All easy, just for stretch
One Arm Pinwheel Curls:
10kgx12
10kgx15
10kgx12
Really annoyed, as I was coming out I remembered I moved dips! Couldnt do them cuz my dad was ready to pick me up so from now on Im deffinately taking a notepad with work outs on and where I can write the weights in.
Regular Squats:
50kg(110lbs)x8 <- warm up
55kg(121lbs)x8 <- warm up
60kg(132lbs)x8
60kg(132lbs)x8
65kg(143lbs)x8 <-- rawr.
50kg(110lbs)x25
All done with no wraps belt, nothing.
Romanian Deads:
70kg(154lbs)x8
80kg(176)x4 - got terrible cramps half way through and had to stop.
Flat BB Bench:
40kg(88lbs)x8
40kg(88lbs)x8
50kg(110lbs)x8
50kg(110lbs)x8
50kg(110lbs)x8
Bodyweight Chins:
Failure - 8
Failure - 8
Failure - 6
Failure - 5
(Neutral Wide Grip) Failure - 3
Glute/Ham Raise:
Bodyweight x 35
Bodyweight x 30
Pinwheel Curls
10kg(22lbs) x 12 x 2
Romanian Deads arnt really working anymore, mainly because I cant lower the weight low enough to stretch my hams, So Im gonna do some stiff leg deads and glute/ham raises instead from now on.
50kg(110lbs)x8 <- warm up
55kg(121lbs)x8 <- warm up
60kg(132lbs)x8
60kg(132lbs)x8
65kg(143lbs)x8 <-- rawr.
50kg(110lbs)x25
All done with no wraps belt, nothing.
Romanian Deads:
70kg(154lbs)x8
80kg(176)x4 - got terrible cramps half way through and had to stop.
Flat BB Bench:
40kg(88lbs)x8
40kg(88lbs)x8
50kg(110lbs)x8
50kg(110lbs)x8
50kg(110lbs)x8
Bodyweight Chins:
Failure - 8
Failure - 8
Failure - 6
Failure - 5
(Neutral Wide Grip) Failure - 3
Glute/Ham Raise:
Bodyweight x 35
Bodyweight x 30
Pinwheel Curls
10kg(22lbs) x 12 x 2
Romanian Deads arnt really working anymore, mainly because I cant lower the weight low enough to stretch my hams, So Im gonna do some stiff leg deads and glute/ham raises instead from now on.
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Nice Squatting!
Haha cheers bro, I was only taking like 45 sec breaks between aswell!
Bench and Squats are my priority right now because I can BB Row nearly as much as squat lol.
Was quite pleased with my bench aswell, before the 5x5 I could do 37kgx10 and that was failure on bench lol.
Bench and Squats are my priority right now because I can BB Row nearly as much as squat lol.
Was quite pleased with my bench aswell, before the 5x5 I could do 37kgx10 and that was failure on bench lol.
you are getting stronger than my girl finally
Joking bro you are doing great, now keep yourself at it! 
Problem today, at the gym all the bars on the racks (bench and squat rack) are 20kg. I assumed the free weight barbells were too and thought it had felt like it lately. But today someone said they where about 10kg. So all these weights are pressuming the bar IS 20KG. Ill ask next time and say so if their 10 just take 10kg off.
Deadlifts:
80kg(176lbs) x4 <--warm up
90kg(198lbs) x6 <--warm up
95kg(209lbs) x6
102.5kg(225lbs) x6
102.5kg(225lbs) x8
Didnt mean to go to 8 reps but did 6 and thought fuck it im feelin strong. Besides, had two n00b ass teenagers watchin me.
Bodyweight Dips
5xfailure
Getting better at these, as getting 9 reps to begin with
BB Row:
Im quite weak on these lately, especially after deads)
40kg(88lbs) x8
50kg(110lbs) x8
55kg(121 lbs) x8 <-- belt + straps
55kg(121 lbs) x8 <--belt + straps
Behind The Neck Military:
Im really weak on these recently aswell...
40kg(88lbs)x3
35kg(77lbs)x7
35kg(77lbs)x7
Hang Clean:
40kg(88lbs) x7
40kg(88lbs) x8
40kg(88lbs) x7
Grip was restricting.
Hanging Leg Raises:
12
15
12
12
Each Set Was Supersetted with:
Hanging Knee Raise:
15
15
12
12
Strangely Hard...
One Arm Pinwheel Curls
10kg(22lbs)x12
Deadlifts:
80kg(176lbs) x4 <--warm up
90kg(198lbs) x6 <--warm up
95kg(209lbs) x6
102.5kg(225lbs) x6
102.5kg(225lbs) x8
Didnt mean to go to 8 reps but did 6 and thought fuck it im feelin strong. Besides, had two n00b ass teenagers watchin me.
Bodyweight Dips
5xfailure
Getting better at these, as getting 9 reps to begin with
BB Row:
Im quite weak on these lately, especially after deads)
40kg(88lbs) x8
50kg(110lbs) x8
55kg(121 lbs) x8 <-- belt + straps
55kg(121 lbs) x8 <--belt + straps
Behind The Neck Military:
Im really weak on these recently aswell...
40kg(88lbs)x3
35kg(77lbs)x7
35kg(77lbs)x7
Hang Clean:
40kg(88lbs) x7
40kg(88lbs) x8
40kg(88lbs) x7
Grip was restricting.
Hanging Leg Raises:
12
15
12
12
Each Set Was Supersetted with:
Hanging Knee Raise:
15
15
12
12
Strangely Hard...
One Arm Pinwheel Curls
10kg(22lbs)x12
Today:
Squats:
50kg(110lbs) x8 <-- warm up
60kg(132lbs) x8 <-- warm up
65kg(143lbs) x8
70kg(154lbs) x6
70kg(154lbs) x5 (failure)
Wide Stance SLDL (Bar to the floor)
80kg(176lbs) x8
80kg(176lbs) x8
80kg(176lbs) x6
Flat Bench
(was quite week on these)
50kg(110lbs) x8
50kg(110lbs) x8
50kg(110lbs) x8
50kg(110lbs) x6
16kg (35lb) DB x 12
18kg (40lb) DB x 15
Chins:
Bodyweight x failure x 5
Seated Calf Raise:
(30sec rests)
50lb DB's x40
50lb DB's x35
50lb DB's x30
Hanging Knee Raises:
4 sets x failure
Squats:
50kg(110lbs) x8 <-- warm up
60kg(132lbs) x8 <-- warm up
65kg(143lbs) x8
70kg(154lbs) x6
70kg(154lbs) x5 (failure)
Wide Stance SLDL (Bar to the floor)
80kg(176lbs) x8
80kg(176lbs) x8
80kg(176lbs) x6
Flat Bench
(was quite week on these)
50kg(110lbs) x8
50kg(110lbs) x8
50kg(110lbs) x8
50kg(110lbs) x6
16kg (35lb) DB x 12
18kg (40lb) DB x 15
Chins:
Bodyweight x failure x 5
Seated Calf Raise:
(30sec rests)
50lb DB's x40
50lb DB's x35
50lb DB's x30
Hanging Knee Raises:
4 sets x failure
Deadlifts:
80kgx4
90kgx4
95kgx6
95kgx6
95kgx6
Dips:
Bodyweight (164lbs) x failure x 4
BB Row:
40kgx8
50kgx8
50kgx8
50kgx8
DB Military:
30lb DB's x 8
30lb DB's x 8
35lb DB's x 6
35lb DB's x 6
30lb Db's x 8
Close Underhand Grip Pulldown:
(run the rack style)
84kgx4
71kgx5
63kgx6
35kgx30
3 sets of:
Hanging Leg Raise x failure
-superset-
Hanging Knee raise x failure
Oblique Crunch On GHR Board:
3x15 per side.
80kgx4
90kgx4
95kgx6
95kgx6
95kgx6
Dips:
Bodyweight (164lbs) x failure x 4
BB Row:
40kgx8
50kgx8
50kgx8
50kgx8
DB Military:
30lb DB's x 8
30lb DB's x 8
35lb DB's x 6
35lb DB's x 6
30lb Db's x 8
Close Underhand Grip Pulldown:
(run the rack style)
84kgx4
71kgx5
63kgx6
35kgx30
3 sets of:
Hanging Leg Raise x failure
-superset-
Hanging Knee raise x failure
Oblique Crunch On GHR Board:
3x15 per side.
So far the changes to my routines I had made are the following:
Dips to workout B
3 sets of Romanian Deads to 3 sets stiff legged deadlift and 1 set GHR
Behind the Neck Military to DB Military
Do calves on rest days.
Im gonna try and keep is how it is now and make some changes after 6 weeks of this.
Any suggestions welcome.
Dips to workout B
3 sets of Romanian Deads to 3 sets stiff legged deadlift and 1 set GHR
Behind the Neck Military to DB Military
Do calves on rest days.
Im gonna try and keep is how it is now and make some changes after 6 weeks of this.
Any suggestions welcome.
Squats:
60kgx6
60gkx6
70kgx6
73kgx6
73kgx6
73kgx6
SLDL:
90kgx6
90kgx6
GHR:
Bodyweightxfailure
BB Bench:
50kgx8
50kgx8
60kgx8
60kgx6
DB Bench:
35lb DB x 15
Chins:
Bodyweight x failure (7)
Bodyweight x failure (6)
Bodyweight x failure (4)
Chin Grip Pulldown x 10
Chin Grip Pulldown x 10
Hanging Leg Raise x failure - super set - Hanging Knee raise x failure x 3
Decline Cable Crunch x 8,10,12
Pinwheel Curls:
10kg x 15
12.5kg x,10 x 2
60kgx6
60gkx6
70kgx6
73kgx6
73kgx6
73kgx6
SLDL:
90kgx6
90kgx6
GHR:
Bodyweightxfailure
BB Bench:
50kgx8
50kgx8
60kgx8
60kgx6
DB Bench:
35lb DB x 15
Chins:
Bodyweight x failure (7)
Bodyweight x failure (6)
Bodyweight x failure (4)
Chin Grip Pulldown x 10
Chin Grip Pulldown x 10
Hanging Leg Raise x failure - super set - Hanging Knee raise x failure x 3
Decline Cable Crunch x 8,10,12
Pinwheel Curls:
10kg x 15
12.5kg x,10 x 2
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How is your rest betwen sets?
Shorter now I workout at the gym, especially on bench cuz I often have to use it in peoples rest between sets but on deads its like 90secs, bb rows are the same, pretty much everythin is 1min-2min depending on how i feel. bit longer on chins and bit less on dips.
Deads where shorter today cuz the crossfit trio where workin out right where i do deads, so I moved to the mirror behind the squat rack and then this guy goes to me "Move that bar" and I was like "Wtf why" and he goes "Just do it I need to work their" and I said "Alright where do you think I can move it to" and he was like " I duno I just need to work their" and I looked up and on the hooks which you hang the punch bag from he had clipped a pulldown bar, and was gonnna do pullups in the middle of the free weight area, instead of taking a 10foot walk to the actually pullup and dip bars. I was like alright then and moved so had to work in this tiny space which was the only bit not taken up by their burpees, pullups, step ups and keg over head presses. I dint wana kick up an arguement cuz they just wouldnt take me seriously, me bein 14 and then like 25. And then, I had left a barbell out, with 95kg on, frmo deads, cuz I was gonna strip some weight and do BB Rows after my dips. While I was dipping I saw then unloading my bar and racking all the weights, they carryed on until they tidyed the whole free weight section. So I had to get all the shit out again to use. Im gonna go earlier next saturday and tell them to move the fuck out the way cuz Im their first, I might even be a total dick and put the pulldown bar up like he did and put a bench in the middle of the floor so I can sit on it inbetween sets. Lol.
Deads where shorter today cuz the crossfit trio where workin out right where i do deads, so I moved to the mirror behind the squat rack and then this guy goes to me "Move that bar" and I was like "Wtf why" and he goes "Just do it I need to work their" and I said "Alright where do you think I can move it to" and he was like " I duno I just need to work their" and I looked up and on the hooks which you hang the punch bag from he had clipped a pulldown bar, and was gonnna do pullups in the middle of the free weight area, instead of taking a 10foot walk to the actually pullup and dip bars. I was like alright then and moved so had to work in this tiny space which was the only bit not taken up by their burpees, pullups, step ups and keg over head presses. I dint wana kick up an arguement cuz they just wouldnt take me seriously, me bein 14 and then like 25. And then, I had left a barbell out, with 95kg on, frmo deads, cuz I was gonna strip some weight and do BB Rows after my dips. While I was dipping I saw then unloading my bar and racking all the weights, they carryed on until they tidyed the whole free weight section. So I had to get all the shit out again to use. Im gonna go earlier next saturday and tell them to move the fuck out the way cuz Im their first, I might even be a total dick and put the pulldown bar up like he did and put a bench in the middle of the floor so I can sit on it inbetween sets. Lol.
So Im dropping the pullovers now. This routine is havin to be a bit switched around, just investigating but keep finding problems. Heres what Im doing now:
Workout A:
Squats 5x6
Leg Curls 3x8
GHR 1xfailure
Flat BB Bench 5x8
Underhand Chinups 5x6-8
Abs.
Workout B:
DB Military 5x8
Deadlift 5x6
Dips 5xfailure
BB Row: 5x8
Abs.
Basically Im doing leg curls instead of any type of hamstring deadlift, this is because my lowerback is super saw the next day and somtimes takes up to 4 days to recover, it also means im doing some sort of deadlift every workout day. So its leg curls and GHR now, I also dropped pullovers and calves. I do calves on rest days.
Im planning to keep it like this until Christmas. Then Ill swap it around, maybe put in wide grip overhand pulldowns instead of chins and incline bench instead of flat, Idk ill have to wait till the time.
Workout A:
Squats 5x6
Leg Curls 3x8
GHR 1xfailure
Flat BB Bench 5x8
Underhand Chinups 5x6-8
Abs.
Workout B:
DB Military 5x8
Deadlift 5x6
Dips 5xfailure
BB Row: 5x8
Abs.
Basically Im doing leg curls instead of any type of hamstring deadlift, this is because my lowerback is super saw the next day and somtimes takes up to 4 days to recover, it also means im doing some sort of deadlift every workout day. So its leg curls and GHR now, I also dropped pullovers and calves. I do calves on rest days.
Im planning to keep it like this until Christmas. Then Ill swap it around, maybe put in wide grip overhand pulldowns instead of chins and incline bench instead of flat, Idk ill have to wait till the time.
Monday:
Squats
60kgx6 (warmup)
60kgx4 (warmup)
73kgx6 (warmup)
75kgx6
78kgx6
80kgx6 <-- PR.
80kgx5 (failure)
Alot of sets of squats, I just kept getting stronger...
Bench:
50kgx8 x 3
DB Bench: (short rests)
35lb DB x 20
35lb DB x 15
Leg Curls x 8 x 3
Underhand Chins 3 x failure
Wide Grip Lat Pulldown 2x10
Cardio - boxing
I was absolutely drained after this workout and didnt recover for 4 days... lol.
Wednesday:
DB Military:
30lb DB x 8
35lb DB x 8
35lb DB x 6 x 2
30lb DB x 10
Deadlift:
90kgx6 x 2
100kgx6
110kgx6 <-- PR.
110kgx4
Dips 4xfailure
BB Row:
40kgx8
50kgx8
45kgx8 x 2 (with lat squeezes at the top)
Squats
60kgx6 (warmup)
60kgx4 (warmup)
73kgx6 (warmup)
75kgx6
78kgx6
80kgx6 <-- PR.
80kgx5 (failure)
Alot of sets of squats, I just kept getting stronger...
Bench:
50kgx8 x 3
DB Bench: (short rests)
35lb DB x 20
35lb DB x 15
Leg Curls x 8 x 3
Underhand Chins 3 x failure
Wide Grip Lat Pulldown 2x10
Cardio - boxing
I was absolutely drained after this workout and didnt recover for 4 days... lol.
Wednesday:
DB Military:
30lb DB x 8
35lb DB x 8
35lb DB x 6 x 2
30lb DB x 10
Deadlift:
90kgx6 x 2
100kgx6
110kgx6 <-- PR.
110kgx4
Dips 4xfailure
BB Row:
40kgx8
50kgx8
45kgx8 x 2 (with lat squeezes at the top)
OK so come January Ill have finished this routine, ill have been on it for 10 weeks.
Heres what Im thinking of doing then:
Split
Monday - Chest
Tuesday - Back
Friday - Shoulders
Saturday - Legs
Monday-
Flat Bench 2x5
Incline Bench 2x8
CLoseGrip Bench 2x8 (shoulder width grip)
Standing French Press (or lying skullcrusher)2x8
-ABS-
Tuesday-
Standard Deadlift 2x5-6
Romanian Deadlift (on block) 2x8 (using 10RM weight)
BB Row 2x8
Chins 2x8 (change grip every month)
Bent Over DB Lateral Raise 2x8 (every 3 weeks use cables)
Friday-
Military Press (or bradford press) 2x6
Front Raise 2x8
Lateral Raise 2x8
Dips 2x8
Seated French Press (or pressdown)
-ABS-
Saturday-
Widestance Heavy Squats 2x5-6
Narrow Stance ATG Front Squat 2x8 (using 10RM weight)
Leg Curl 2x8
Preacher Curls 3x8
Ideas/Input anybody?
Heres what Im thinking of doing then:
Split
Monday - Chest
Tuesday - Back
Friday - Shoulders
Saturday - Legs
Monday-
Flat Bench 2x5
Incline Bench 2x8
CLoseGrip Bench 2x8 (shoulder width grip)
Standing French Press (or lying skullcrusher)2x8
-ABS-
Tuesday-
Standard Deadlift 2x5-6
Romanian Deadlift (on block) 2x8 (using 10RM weight)
BB Row 2x8
Chins 2x8 (change grip every month)
Bent Over DB Lateral Raise 2x8 (every 3 weeks use cables)
Friday-
Military Press (or bradford press) 2x6
Front Raise 2x8
Lateral Raise 2x8
Dips 2x8
Seated French Press (or pressdown)
-ABS-
Saturday-
Widestance Heavy Squats 2x5-6
Narrow Stance ATG Front Squat 2x8 (using 10RM weight)
Leg Curl 2x8
Preacher Curls 3x8
Ideas/Input anybody?
Today:
Squats:
3 warm up sets with 70kg,75kg,80kg (154lbs, 165lbs, 176lbs)
83kg(183lbs)x6
83kg(183lbs)x6
83kg(183lbs)x4 (failure)
Front squats ATG, light weight, several sets form practice, then 1x8, cant remember weight...
Flat BB Bench:
50kg(110lbs)x8
50kg(110lbs)x8
55kg(121LBS)x8
Flat DB Bench:
21kg (45lb) DB x 15
21kg (45lb) DB x 15
Lying Leg Curls:
60lbs x8 x3
Bodyweight Underhand Chins
4xfailure (6-7reps)
(bodyweight = 168lbs)
Chin Grip Pulldown
63kgx10
ABS:
Hanging Leg Raise/Hanging Knee Raise supersets 3xfailure
Decline Cable Crunch 3x13
Oblique Crunch on GHR Board 3xfatigue
Seated Calf Raise
3x12 cant remember the weight, but 12-13 was failure...
Squats:
3 warm up sets with 70kg,75kg,80kg (154lbs, 165lbs, 176lbs)
83kg(183lbs)x6
83kg(183lbs)x6
83kg(183lbs)x4 (failure)
Front squats ATG, light weight, several sets form practice, then 1x8, cant remember weight...
Flat BB Bench:
50kg(110lbs)x8
50kg(110lbs)x8
55kg(121LBS)x8
Flat DB Bench:
21kg (45lb) DB x 15
21kg (45lb) DB x 15
Lying Leg Curls:
60lbs x8 x3
Bodyweight Underhand Chins
4xfailure (6-7reps)
(bodyweight = 168lbs)
Chin Grip Pulldown
63kgx10
ABS:
Hanging Leg Raise/Hanging Knee Raise supersets 3xfailure
Decline Cable Crunch 3x13
Oblique Crunch on GHR Board 3xfatigue
Seated Calf Raise
3x12 cant remember the weight, but 12-13 was failure...
Hey - long time no chat - the new routine looks good. Question - are you doing cardio before lifting? I saw a post on boxing. Good to see your squats coming along!
Nahh not before and yeah quite a few times, when I finish me and this huge crazy guy do boxing together...
Its not for cardio really I just enjoy it, the only cardio I do right now it football training once per week, its hard cuz when I get back from school, like 15 mins later its dark so I cant go running in the evenings anymore...
& yeah Im pleased with squats
Its not for cardio really I just enjoy it, the only cardio I do right now it football training once per week, its hard cuz when I get back from school, like 15 mins later its dark so I cant go running in the evenings anymore...
& yeah Im pleased with squats
Today:
DB Military:
30lb DB x8
35lb DB x8
35lb DB x8
30llb DB x10
Deads:
90kgx4
100kgx6
100kgx6
110kgx6
These where shit, I could not keep my back flat, at the beginning of the rep it just curved and I couldnt help it....
BB Row:
40kg x 10 x 3
43kg x 8 x 2
Dips 4xfailure
-ABS-
-CALVES-
DB Military:
30lb DB x8
35lb DB x8
35lb DB x8
30llb DB x10
Deads:
90kgx4
100kgx6
100kgx6
110kgx6
These where shit, I could not keep my back flat, at the beginning of the rep it just curved and I couldnt help it....
BB Row:
40kg x 10 x 3
43kg x 8 x 2
Dips 4xfailure
-ABS-
-CALVES-
Alright brit, it's time for you to back off a bit from the conventional deadlift and start increasing your poundage on RDL, on you get good at RDL you can go back to the conventional.
Regarding calves, give them a good TEN minutes stretch, stretch them between sets as well, and instead of going so high on th rep range try doing more weight more sets with less rest in between sets (30 seconds) oh and don't worry just do as many reps as you can after the first set, pause at the bottom by three seconds. 4 sets are enough for now!
Ok, so just replace deadlift from the floor with Romanians on a block? Can I do one heavy set of deads at the end? But not to failure, like 110kg for 5 reps, rather than 6, just as a last set?
And on calves Iv been doing lower reps already, seated calf raise 3-4x12. And wtf stretch for 10 mins?! You dont mean 10 mins straight do you!?
And on last thing, this big guy in my gym who I was talking to gave me a tip, he said that I should only do this for two weeks total cuz it can get dangerous but when I finish the routine that Im doing do the two weeks after like this:
Week 1
Monday - Chest, Biceps
Tuesday - Chest, Biceps
Wednesday - Back, Triceps
Thursday - Back, Triceps
Friday - Every upper body muscle/
Week 2-
Monday - Legs
Tuesday - Legs
Wednesday - Legs
Thursday - Legs
Friday - Legs
He said to make sure I eat alot in those two weeks. His theory was that doing this keeps the muscles pumped all week. I was thinking of doing it for the first two weeks of 2009 before starting the routine I gave you...?
And on calves Iv been doing lower reps already, seated calf raise 3-4x12. And wtf stretch for 10 mins?! You dont mean 10 mins straight do you!?
And on last thing, this big guy in my gym who I was talking to gave me a tip, he said that I should only do this for two weeks total cuz it can get dangerous but when I finish the routine that Im doing do the two weeks after like this:
Week 1
Monday - Chest, Biceps
Tuesday - Chest, Biceps
Wednesday - Back, Triceps
Thursday - Back, Triceps
Friday - Every upper body muscle/
Week 2-
Monday - Legs
Tuesday - Legs
Wednesday - Legs
Thursday - Legs
Friday - Legs
He said to make sure I eat alot in those two weeks. His theory was that doing this keeps the muscles pumped all week. I was thinking of doing it for the first two weeks of 2009 before starting the routine I gave you...?
Well it's just two weeks but it looks dangerous!
What about if I did somthing like:
Week 1
Monday - Chest, Biceps:
Dips 2x8
Flat DB Bench Press 3x8
Decline Flyes 3x12
EZ 21's 3x21
Tuesday:
Dips 3x8
Incline BB Press 3x6
Cable Crossover 2x15
Preacher Curls 3x8
Wednesday:
Romanian Deadlifts 3x6
WideGrip Lat Pulldown 3x8
Incline Closegrip Bench press 3x8
Thursday:
BB Rows 4x8
Close Neutral Grip Pulldown 3x8
Cable Skullcrusher 3x10
Friday:
DB military 5x8
DB Rows 3x8
DB flat bench 3x8
Preacher curl 3x8
Overhead DB extension 3x8
Week 2:
Monday:
Wide Stance Squats 3x6
Good Morning 3x12
Seated Calf Raise 3x12
Tuesday:
Wide stance squat 3x6
Lying Leg curls 3x8
Seated Calf Raise 2x12 - run the rack 10lb drops
Wednesday:
Front squat 3x8
Seated leg curl 3x10
Seated Calf Raise 3x20
Thursday:
Front Squat 3x8
GHR 3x12
Standing Calf Raise 3x60
Friday:
Leg Press 3x8
Romanian Deads 2x8
Seated Calf Raise 2x12
10 minutes to stretch them out not one stretch lasting 10 minutes.
When I say back off from deads I really mean it, you won't loose strength by doing this, you will gain more. As long as you keep squatting! The RDL I mean it from the floor, no platform!
About that routine, that looks good for someone who does some serious juice, not for you! I wouldn't do it, never did, never will!
When I say back off from deads I really mean it, you won't loose strength by doing this, you will gain more. As long as you keep squatting! The RDL I mean it from the floor, no platform!
About that routine, that looks good for someone who does some serious juice, not for you! I wouldn't do it, never did, never will!
OK so just scrap what he said? he was big and said in a month and a half gained a stone doing a certain routine like that. But yeh I see your point, especially 5 days straight trainin legs. Seen as Iv been doin relativly low rep work lately, before I start the new routine in 2009 should I do a week or two of higher reps training? Or jus not bother?
High rep would be somthin like
Squats 8 reps
Bench 15 reps
Deads 6 reps
BB Rows 10-12 reps
Dips 9 reps
Pulldowns 15 reps
Abs 20 reps
Calfs 60 reps
Military 10-12 reps
Or would their be no point? More than 15 reps and I get bored lol...
High rep would be somthin like
Squats 8 reps
Bench 15 reps
Deads 6 reps
BB Rows 10-12 reps
Dips 9 reps
Pulldowns 15 reps
Abs 20 reps
Calfs 60 reps
Military 10-12 reps
Or would their be no point? More than 15 reps and I get bored lol...
To me high rep is 12 or more. Yeah you can do it, no harm in it.
Today:
Felt ill today, was weak on alot of lifts...
Squats:
warmup - 70kgx6 x2
80kgx6
80kgx6
85kgx4
Bench:
50kgx8
50kgx8
DB Bench:
35lb db x 25
45lb db x 15
45lb db x 12
Leg Curls 75lb x 8 x 3
-superset-
GHR x 15 x 3
Close, Neutral Grip Chins 3xfailure
Wide Grip Pulldown 2x10
-Abs-
-Calves-
Felt ill today, was weak on alot of lifts...
Squats:
warmup - 70kgx6 x2
80kgx6
80kgx6
85kgx4
Bench:
50kgx8
50kgx8
DB Bench:
35lb db x 25
45lb db x 15
45lb db x 12
Leg Curls 75lb x 8 x 3
-superset-
GHR x 15 x 3
Close, Neutral Grip Chins 3xfailure
Wide Grip Pulldown 2x10
-Abs-
-Calves-
Diet is shit right now, just like when I first started, for a while I thought I had it pretty nailed, was eatin loads, I would eat like 5oz chicken 60g of carbs worth of rice and some fruit for lunch and be hungry less than 2 hours later. Iv just got lazy lately, had lots of coursework and bein tired all the time. Havnt been having breakfast. Its all just gone downhill. Im runnin out of whey aswell and I dont rly wana spend another £35 right now when Im gonn have to spend aload of £££ on xmas presents...
