My Training Journal

[SaiBoT]

Lol. yep. Being one of the only squatters is pretty scary though

Holy shit my hams, quads and glutes hurt so much today, I cant ever remember being like this after a leg workout

Wait until the back day

I will talk to u later.

 

[ExtraMile]

Lol, yep im pretty excited. I think chest is the longest and Iv got that tomorrow so Ill see how that goes...

And allright yeh talk later -

 

[ExtraMile]

Monday - Chest
Flat BB Benchpress:
-warmups-
55kgx6
55kgx5

Incline DB Press
20kg DBs's x 5
22.5kg DB's x 7
22.5kg DB's x 7

Flat Close Grip Bench
50kgx6
50kgx6
-These took my ages on the last rep, at least 6 seconds and alot of breathing to lock out the last reps

Tricep Pressdown 2x8

Flat BB Pullover
20kgx10
20kgx10
20kgx9

-CALVES-
-OBLIQUES-

Hard on the bench presses, I spent alot of time trying to find a decent weight with the incline db presses cuz Iv never done them before, I didnt really know what weight to start with so their was alot of rests and too heavy tries with the incline db, not the best workout but I think next week Ill be able to go right in knwoing what weights to use now.

Holy crap pullovers are brutal, I got an awesome stretch in my triceps and chest, my chest hurts so bad now, especially the outter part! I think before i just wasnt going heavy enough...

 

[ExtraMile]

OK, Iv not got targets for many lifts and for many differant points of the year like screw but right now I have one target on my mind.

300lb deadlift for 6 reps by the end of march.

I missed back day today, family party. Im pretty pissed about that cuz back work is the shit i usually look forward to

 

[ExtraMile]

Shoulder Day:

Military Press:
I seem to have got weaker on this
20kgx5 (warm up)
40kgx4
30kgx8
35kgx6
-Had to investigate with the weight a bit

Alternating DB Front Raise:
10kg DB's x8
10kg DB's x8

DB Lateral Raise:
7.5kg DB's x8
7.5kg DB's x8

Dips:
Bodyweight x failure - 10
Bodyweight x failrue - 9

Overhead DB Extension:
45lb x 8
45lb x 8

Bent Over DB Raise:
6kg DB's x8
6kg DB's x8


ABS-
Hanging Leg Raise x failure x 3
-superset-
Hanging Knee Raise x failure x 3

Oblique Crunch On GHR 3x20

Leg Day tomorrow, cant wait

 

[ExtraMile]

Saturday - Leg day:
Squats:
70kgx5
75kgx5
^^ warmups
85kgx4
80kgx6

Front Squats ATG
40kgx8
40kgx8

Overhand Preacher Curls:30kg 2x8 26kgx18
Behind Back Wrist Curls: 30kg 1x20, 1x17, 1x15
Seated Machine Calf Raises: 80lbs x 15 x 3 sets

 

[ExtraMile]

Today - Chest Day:
Finally hit a new bench high! Iv been stuck at 50-55kgx6 for ages.
50kgx8
55kgx6
60kgx4
65kgx6 (with a little help from spotter on 3rd,4th,5th reps)
^^warm ups
65kgx6
65kgx6 (65kg = 143lbs)

Incline DB Benchpress (low incline)
20kg DB's x8
22.5kg DB's x8 x2 (22.5kg = 50lbs)

Flat BB CGBP:
50kgx8
50kgx7 (50kg = 110lbs)

Kneeling Rope Pressdown:
2x8 - cant remember weight, 30kg I think. (30kg = 66lbs)

BB Pullover:
20kgx12
20kgx10 (20kg = 45lbs)

Overhand Preacher Curl:
3x12 (30kg, drop to 26kg after first 4-7 reps)

Oblique Crunch x 20 re[s x2sets
Haning Leg Raise x failure supersetted with Hanging Knee Raise x failure

Great workout Finally improving bench which is good... Cant wait for back tomorrow, I havnt deadlifted in nearly a month so it'll be interesting to see if I can hit 110kgx6 like before

 

[iggy]

your staying consistent bro! keep up the good work! you will be HUGE by the time your my age!

 

[ExtraMile]

Haha thanks, and I hope so, I wana start cutting by the end of march so its no messing about, Ill be dissapointed if I get the the end of march and cant cut cuz im not happy with my size. How old are you now anyway?

 

[iggy]

19 bro