My Training Journal

[ExtraMile]

I think this looks good young bro

Friday I would ditch the cable crossovers. They are a useless exercise imo. If you want to superset something with the incline DB press try upright rows. This combo will work your chest/shoulders/traps/tris/bis/forearms nicely. I would do the farmers last and give them everything you got. They are a good "Finisher" exercise.

For overhead squats.....I would rather see you use a 7 ft weightless stick than the oly bar until you perfect form. When you can do 75 reps in three sets with the stick ass to floor with perfect form then try the oly bar. These are not a mass builder and there is no need to go heavy. These are more for flexibilty and to strengthen your shoulder gurdle for the heavy pressing that is in your future and to really build a bullet proof midsection for all those heavy squats and deads you will be doing

Ah, thanks bro. Firstly, the reason I have cablecrossovers in there is because I really feel them in my chest, I think they are great, yes I would like to do upright rows but allready I have hangcleans, pushpress, db military, lateral raises and front raises for my shoulders, bench, incline bench, dips and pendlays will involve them too...

And as for the farmers, I forgot to add this to my journal - Im doing pinwheel curls instead, I want bulkier forearms and so Im gonna try pinwheels for a month or so then switch to farmers and see which I prefer, Iv tryed both in the past and I prefered pinwheels for sure.

Oh and as for the Overhead Squats, that wont be 7reps anywere near failure, I would get the oly bar and probably use it weightless and build up, maybe but a 5kg on each side because I know I can do overhead squats with 5kg on each side - Iv tryed it. And the other thing is doing it weightless to practise form wouldnt be much use because my gym is kinda crap like that, I could ask pretty much anyone who goes there and they couldnt tell me if Im doing it right, Iv watched videos and shit and Ill film myself doing it and show some people on here, see what they think...

Oh and I will also find time to do rotator cuffs once a week, 3 sets internal and 3 sets external like I do now.

 

[ExtraMile]

Today -
Hangclean + PushPress
40kgx6
45kgx6
45kgx6
45kgx6

Squats
60kgx7
80kgx4
90kgx2
100kgx4
95kgx6 I was spent after 100kg so had to drop weight.
95kgx6

Pendlay Row:
60kgx8
60kgx8
55kgx12

Pulldown:
3x8

Lateral Raises:
7.5kg DB's x10 x3sets

Pullups - did these for biceps cuz I was runnin out of time
3 sets to failure (like 4-6 reps)

Nelsons Calf Routine, Seated with 60lbs. OMG.

 

[OneBreath]

good workout

 

[ExtraMile]

yeh bro i loved it but... wtf I did nelsons calf routine which many people said had them limping for a few days and today, then day after my calfs are pretty much fine, I went heavy on them and could barely stand still after cuz they were trembling but there fine today

Oh and also, I didnt really feel clean and push press in my shoulders at all, just forearms, yeah they were hard but not shoulder fatigue...

 

[ironwings]

Today -
Hangclean + PushPress
40kgx6
45kgx6
45kgx6
45kgx6

Squats
60kgx7
80kgx4
90kgx2
100kgx4
95kgx6 I was spent after 100kg so had to drop weight.
95kgx6

Pendlay Row:
60kgx8
60kgx8
55kgx12

Pulldown:
3x8

Lateral Raises:
7.5kg DB's x10 x3sets

Pullups - did these for biceps cuz I was runnin out of time
3 sets to failure (like 4-6 reps)

Nelsons Calf Routine, Seated with 60lbs. OMG.

Good job extramile. That workout looks like a nice clean program. No ADD in the gym. Good stuff...

 

[desmond]

Are you going to give any wrist extensor exercise a go given ur more concerned with the top forearm, particularly top outer?

Ah, thanks bro. Firstly, the reason I have cablecrossovers in there is because I really feel them in my chest, I think they are great, yes I would like to do upright rows but allready I have hangcleans, pushpress, db military, lateral raises and front raises for my shoulders, bench, incline bench, dips and pendlays will involve them too...

And as for the farmers, I forgot to add this to my journal - Im doing pinwheel curls instead, I want bulkier forearms and so Im gonna try pinwheels for a month or so then switch to farmers and see which I prefer, Iv tryed both in the past and I prefered pinwheels for sure.

Oh and as for the Overhead Squats, that wont be 7reps anywere near failure, I would get the oly bar and probably use it weightless and build up, maybe but a 5kg on each side because I know I can do overhead squats with 5kg on each side - Iv tryed it. And the other thing is doing it weightless to practise form wouldnt be much use because my gym is kinda crap like that, I could ask pretty much anyone who goes there and they couldnt tell me if Im doing it right, Iv watched videos and shit and Ill film myself doing it and show some people on here, see what they think...

Oh and I will also find time to do rotator cuffs once a week, 3 sets internal and 3 sets external like I do now.

 

[ExtraMile]

Ah desmond, yeah I ment to put that on here, aswell as doing a little abs at the end of my workouts Im goin to do some wrist extensor specific forearm work, if you check my profile you can see my forearms are rather inbalanced and I just wana thicken them up.

 

[ExtraMile]

Oh yeah and my calfs are not even that bad today, they ache a little.. maybe I didnt go heavy enough, I only used 60lbs seated calf raise. I think Im gonna do leg press calf raise heavier next time...

 

[SaiBoT]

Oh yeah and my calfs are not even that bad today, they ache a little.. maybe I didnt go heavy enough, I only used 60lbs seated calf raise. I think Im gonna do leg press calf raise heavier next time...

maybe you didn't go for a full stretch at the bottom and neither a nice contraction at the top. The routine is to be made with a weight that you reach failure on the 20th rep and then proceed with reps until you get all 75, resting just the enough till the pain subside which is 10secs.

 

[ExtraMile]

I know it is, 20rep weight to 75 reps then when 75 starts to be less taxing on your body up it to 100. I tryed with 60lbs a few days before and got 21 reps so I thought that would be ok, holy shit my calves are much worse today (two days after) ...

 

[ExtraMile]

Shit workout today - got to the gym late and didnt have time to finish, I had dips done and only had like 5 mins left so I thought fuck close grip bench and did some military.

Rack Deads - this back injury has left me very weak.
60kg x 8
90kgx4
100kgx3
110kgx4
110kgx3

Romanian Deads - I hate these. Grip was holding me back too.
90kgx8 x2sets
80kgx8
Weighted Dips:
79kg bodyweight + 10kg extra x6, x5 then drop weight and go to failure on last set and got 5 at bodyweight.

DB Military:35lb DB x 6
12.5kg DB x 15
12.5kg DB x 12

 

[ExtraMile]

On this new routine and split, both times Iv started to feel kinda hungry half way through the workout, what is best to eat/drink? Just a whey shake? Or carb drink? Or milk? Or what

 

[desmond]

On this new routine and split, both times Iv started to feel kinda hungry half way through the workout, what is best to eat/drink? Just a whey shake? Or carb drink? Or milk? Or what

Your not cutting, so need to restrict yourself to a whey shake?

When is your previous meal?

You really should be entering the gym with a meal within 1-2 hours.
Much of the complexities of perfecting the PWO meal are reduced if you already have carbs and protein circulating in your body (as even by the time the workout ends, you will be digesting your last meal.

If you feel "hungry", only something that actually is feeling (say 2-4% fat milk) will diminish your hunger.

I think the hunger problem can be bettered tackled by eating something more substantial before - I don't know what you like, but oats + milk + whey + banana is good by me, or if u like whole food, perhaps tuna sandwich or baked beans and meat or something like that.

If you feel "energy sapped" during the workout, I'd go gatorade or something like that. It always worked when I use to play tennis comp, and occasionally start to feel dizzy if I was at the two+ hour mark.

And if you feel some combination, drink some chocolate milk (commonly used by athletes - Michael Phelps use to drink it between races), or if you want something healthier, banana milk shake.


As for your grip strength in RDL's, I suggest get chalk (which won't diminish your grip strength) or possibly straps/hooks (which will diminish your grip strength)

 

[ExtraMile]

Bro, I eat around 6.00-6.30. Drink my coffee at 6.30 and get tot he gym at 7.30. So yeah I do eat before.
So your saying maybe I should take a few mins break, sit down and eat somthing solid rather than just drinking whey?

Oh and as for RDL. I already use chalk. I guess my grip will just catch up though cuz Iv stopped using straps for anything now. My forearms actually do seem to be growing, heres a pic from the front.

 

[desmond]

Yeah EM, just eat more if your getting hungry.

I mean I don't think it takes long to devour breakfast.

I think you should consume at least 600 cals for breakfast (I don't know how many you consume in a day, but to consume at least 20% for breakfast isn't unreasonable).

Remember your liver glycogen depleted in the morning. Full liver glycogen is an anabolic signal, telling the break its in a fed state. So eat any say between 60-80 carbs for breakfast. Remember these carbs will keep being digested while you workout and further aid the workout (there was a study on pizza digestion, carbs and proteins and fats from it were all still being digested at some rate 5 hours later).

Eg:
- large tin of baked beans + meat (and if its low fat add like tuna, using an 1-3 eggs, as this will further impede any hunger) [some sugar, but still mainly good low GI carbs]
- any good cereal + milk + whey. I don't believe it even has to be perfect (I mean its in the morning, pre-workout, something less spectacular such as special K will still do the job)
- or a sandwich+ meat

I love SHITLOADS (600-800mls) of milk pre-workout. Milk is high in casein and glutanimne, both perfect anticatablitic things to consume preworkout. Avoid milk of course if it gives you stomach issues.

I am never hungry pre-workout.


How long have you stopped using straps for everything?

If you think about, you have a lot of heavy holds to do in your routine: RDL's, deads, to extent dips, pull downs, bb rows.

It wouldn't be a suprise if this lead to the forearm growth you desire if you just stopped recently using starps.

 

[ExtraMile]

Well pre workout I just have whatever my mum cooks for tea. So I cant really change that, yeh I have bigger portions and shit but the actual meal, well I dont decide it. Shit loads of milk to be is at least 1 litre.. If Im gonna drink milk Ill easily drink a pint (like 500ml). So 1 litre milk about 1 hour pre workout would be good? What about during workouts? Im not gonna take a fuckin mini gas stove and just spark that mother fucker up in the gym and start cookin beans lol. So what do you suggest? More milk? (Btw I only drink full cream milk)

And I only stopped usin straps when I got onto this new routine so only.. 1 week ago LOL. And yes I do have alot of forearm work, the worst is romanians and hang cleans because you never put the bar down. Holy shit my forearms are smoked after those.

I was actually thinkin of doin some sort of rest pause technique for forearms, like Nelsons Calf Routine where you start with a weight you would use for 20 rep calf raises, go to failure then rest up to 10 secs just enough for the burn to go then bang out more reps to failure again and continue to 75 reps. ITS BRUTAL. I was thinkin cuz both calfs and forearms are mostly made up of slow twitch muscle fibres rest pauses would be ok for forearms if they are for calves? What exercise would you suggest? I was thinkin of doin reverse preachers?

 

[desmond]

God I am stupid - I am use to working in the morning an interpreted your times as AM. (hence the baked beans suggestion lol)

To be honest, just try and eat more pre-workout first.

Add a glass of milk or 2, and more of what ur mum makes. (could you give me an idea of what your mum does make for dinner - this info may help me make a better suggestion as to what you can do. If its insubstantial, you could always add some tuna, sweet corn, sweet potato or something else that won't wrect the taste of the meal, or cheese [which improves the taste of any meal]). I have no problems with whole milk for you.

I really think if you eat more pre-workout you won't be hungry intraworkout. I mean most people lose hunger during workout.

Now, since you have just stopped using straps in the last week, its possible your "forearm problem" will go away now as they are being stimulated ALOT by all the lifts i mentioned, and as you say, RDL's and deads are particulaly taxing on forearms, particularly wrist flexors.

I know reverse preachers are very popular for forearms, but

Reverse preachers will work the Brachioradialis preferentially, and brachais as synergist (Barbell Reverse Preacher Curl).

From the look of your forearm, a wrist extensor exercise (Barbell Reverse Wrist Curl) is more likely to even out your forearm. Your Brachioradialis is already comparatively well developed. And most people engage the brachais on bi exercises unless they do them very strictly anyway (and it is difficult to truly isolate the bis).

Well pre workout I just have whatever my mum cooks for tea. So I cant really change that, yeh I have bigger portions and shit but the actual meal, well I dont decide it. Shit loads of milk to be is at least 1 litre.. If Im gonna drink milk Ill easily drink a pint (like 500ml). So 1 litre milk about 1 hour pre workout would be good? What about during workouts? Im not gonna take a fuckin mini gas stove and just spark that mother fucker up in the gym and start cookin beans lol. So what do you suggest? More milk? (Btw I only drink full cream milk)

And I only stopped usin straps when I got onto this new routine so only.. 1 week ago LOL. And yes I do have alot of forearm work, the worst is romanians and hang cleans because you never put the bar down. Holy shit my forearms are smoked after those.

I was actually thinkin of doin some sort of rest pause technique for forearms, like Nelsons Calf Routine where you start with a weight you would use for 20 rep calf raises, go to failure then rest up to 10 secs just enough for the burn to go then bang out more reps to failure again and continue to 75 reps. ITS BRUTAL. I was thinkin cuz both calfs and forearms are mostly made up of slow twitch muscle fibres rest pauses would be ok for forearms if they are for calves? What exercise would you suggest? I was thinkin of doin reverse preachers?

 

[ExtraMile]

God I am stupid - I am use to working in the morning an interpreted your times as AM. (hence the baked beans suggestion lol) Lol, well I guess no cooking in the gym for me then

To be honest, just try and eat more pre-workout first.

Add a glass of milk or 2, and more of what ur mum makes. (could you give me an idea of what your mum does make for dinner - this info may help me make a better suggestion as to what you can do. If its insubstantial, you could always add some tuna, sweet corn, sweet potato or something else that won't wrect the taste of the meal, or cheese [which improves the taste of any meal]). I have no problems with whole milk for you. Well she makes all sorts of things, generally balanced, like pasta with sausages, ham, vegetables and cheese (yes I know sausages + ham = processed but to a normal person that is good protein lol) or shepards pie with vegetables, she makes all sorts but its never like a microwave meal its all made from scratch so no nasty shit that isnt ment to be there like E numbers

I really think if you eat more pre-workout you won't be hungry intraworkout. I mean most people lose hunger during workout. Nahh bro since I started this new routine Iv filled up pre workout and then just been sapped during the workout

Now, since you have just stopped using straps in the last week, its possible your "forearm problem" will go away now as they are being stimulated ALOT by all the lifts i mentioned, and as you say, RDL's and deads are particulaly taxing on forearms, particularly wrist flexors.

I know reverse preachers are very popular for forearms, but

Reverse preachers will work the Brachioradialis preferentially, and brachais as synergist (Barbell Reverse Preacher Curl).

From the look of your forearm, a wrist extensor exercise (Barbell Reverse Wrist Curl) is more likely to even out your forearm. Your Brachioradialis is already comparatively well developed. And most people engage the brachais on bi exercises unless they do them very strictly anyway (and it is difficult to truly isolate the bis). Yeah but I cant imagine any wrist curl or wrist extension working very well with rest pauses cuz I never fail just my ROM slowly decreases...

(bold)

 

[desmond]

You know sausages are often low protein (because they are like 20% fat).

Perhaps request the addition of steak, chicken, tuna occasionally in these meals lol

And if she doesn't add any of these sources of protein, perhaps do the milk thing

And as for your intra-workout shake:

Experiment: try gatorade, if it doesn't work, try chocolate milk etc.

I am sure in a few weeks you will KNOW what works best for you.

(bold)

 

[ExtraMile]

Yeah its not often sausages its usually beef or lamb in shepards pie, lasagna (sp?) or other stuff. Yeah Ill do some experimenting tho and see what works best.

 

[ExtraMile]

Not a bad workout today, not the best but not too bad.

Hang Cleans with PushPress:
40kgx5
50kgx6
50kgx4+2 (had to stop cuz of forearm fatigue)
50kgx3 (fail)

Squats:
I must have been bouncing the weight on the safety's a bit cuz I dropped the weight to concentrate on form and let down the safety's so the bar didnt touch them and thesewere harder than I thought, not to failure though:
60kgx6
80kgx4
85kgx6
85kgx5
85kgx4

Pendlays: Im startin to dislike these I dont really feel it in my back at all anymore...
60kgx8
60kgx8
50kgx12

Assisted Pullups:
5 sets 8 reps, took my 3 sets or so to figure out how much weight I needed to subtract.

Lateral Raises:
7.5kg DB x 11,10,8

BB Curls:
30kgx6 +5 chest reps - easy
35kgx4 +5 cheat reps
35kgx3 +5 chest reps
35kgx1 +7 chest reps
30kgx5 +3 cheat reps - had to drop the weight on the last set, on all sets I was gettin this sharp burning feeling in my forearms, maybe it was lactic acid, idk I dont think Iv ever had lactic acid before LOL

BB Wrist Extension
4 sets reps: 9,9,7,6 - short rest periods

Behind Back Wrist Curl:
3 sets reps: 30,24,19 - short rest periods.

Forearms were killin me after just cleans, pullups were so hard cuz the assisted machine has a really thick bar to hold onto, then after wrist work they were fuckin dead! I didnt even get much of a pump and usually my forearms pump up fast and hard

 

[ExtraMile]

Oh and another thing, I forgot to mension, Iv had a talk with SaiBoT and we decided Im taking a 1 month break from deads, I never really added much weight to them and this seems to have been because I didnt give my CNS time to recover, so Im taking a month off and then doing the bill star 5x5 routine but only for deads.

 

[ExtraMile]

Ok Im getting to the end of my bulkin now, I am planning to start to cut towards the end of march, so about 6 more weeks left. I will take some pics at the end and post them up. By cutting what I mean is taking out the sports drinks and fruit juices and that shit and generalls cleaning my diet up and doing more cardio and a few other small changes, Im not sure about keeping the same routine or not while Im cutting... thats not decided yet.

 

[ExtraMile]

Wednesday.
As I'm leaving out deadlifts Im doing pullups instead on wednesdays.

Dips
Assisted, warmups idk how many reps or how much weight just stuck the pin in and threw my weight around a bit on it LOL, dpogn chest and tricep dips, then dropped from it and did 3 bodyweight dips, my pecks and triceps were nice and warmed up then I just did 20 back extensions to finish. Took a 3 minute break and then:

Bodyweight (79kg) + 12kg extra weight x 6 reps, x6 reps then just 10kg extra weight x 8 reps, drop, loose the weight and bodyweight x6 reps. Man I love dips I was hungry as a motherfucker afrer these and about 10 mins before getting to the gym I had an omlette of 4 whole eggs, 3 large sausages (yes unhealthy but whatever lol), a little cheese and peppers. WTF!!!!????

Pullups:
Bodyweight, neatral shoulder width, 3x 1 rep from failure, 6-8 reps.

DB Military:
35lb DB x 8 reps, 8 reps, 7 reps

Close Neutral Grip Pullups:
Bodyweight x 1 rep from failure, just one set.

CloseGrip Flat Bench:
50kgx8 - warmup
55kgx8,8,7.

Alternating DB Front Raise:
10kg DB's x 15 per arm
12.5kg DB's x 5,5,4 per arm

Pinwheel Curl:
20kg DB's x 15 per arm !!!! Last time I tryed these I got 20kgx6
50lb DB's x 8, 3 sets

Nelsons Calf Routine on seated calf raise machine, I think I went too light, only used 60lbs so instead of goint to 75 reps I went to 110. Yes I guess that was alot too light lol, next week Ill try 80lbs. Ah wel though really enjoyed this day like this.

New PR

 

[iggy]

all im sayin EM is shitloads of cleans will make your forearms look like stallone's (couldnt find a pic of it, but it was aap's avatar.)

mine used to bulge out at 16 cause i did so much. i was cleaning an hour a day 3-4 days a week though.

 

[ExtraMile]

Cleaning for an hour wtf... wait you do mean like.. hang cleans not like dusting and hooverin and shit? Maybe I could understand tidyin your flat up for an hour but hang cleans for an hour wtf!! On my third set I have to stop the set half way through, re chalk my hands and re grip, thats how weak my forearms are

Bro forearms like this? >> http://hitdawall.files.wordpress.com/2008/05/sylvester-stallone1.jpg
No thanks.

EDIT: Wait, these would be good >> http://img.dailymail.co.uk/i/pix/2007/05_01/slystalloneBIG1505_468x550.jpg

 

[iggy]

yeah. ahahaha. well heres what happened. i couldnt clean 155. at all. i was 16 and sick of it. could rep out 135 but no 155lbs. so what i did was sit there with 135 and clean it for 1 rep pop and drop, 10 seconds later i would do it again. after about 50 reps, i would try 155 again.
finally got it after about an hour. chanelled so much anger into the lift too.

did the same thing when i cleaned 225lbs for the first time.

 

[ExtraMile]

Shit bro Im cleaning 110lbsx6 How old were you when you had 155 and 225?

 

[iggy]

lol, i wasnt even really lifting at 14 or 15. i really started when i turned 16.

155 i was 16. 225 i was 17.

 

[ExtraMile]

lol, i wasnt even really lifting at 14 or 15. i really started when i turned 16.

155 i was 16. 225 i was 17.

115 at 16? Hmm I wonder if I can add 20kg between now and June 24th? Then I would be cleaning 155x6 at 14

 

[LucSulla]

Can't wait to clean 225. I am right around 205 now.

 

[iggy]

it feels awesome man. girls think your a hardass too.

i remember when the jv volleyball team was working out same time we were and this chick was watching me do front squats with 155. i did like a set of 23 and her jaw almost dropped. i was getting so low on the squats. felt like a hardass. 225 is an awesome jump! its all mental though bro. the longer you think about the weight the harder it is. just pretend its 135 and explode!

 

[ExtraMile]

iggy chicks thing I'm badass anyway

Oh and for now while Im not deadlifting, wednesday is going to look like this:
Pullups 4x 1 rep from failure
Weighted Dips 3x6
BentOver Barbell Underhand Row 3x8
Standing DB Military 3 3x6-15
CGBP 3x8
Alternating DB Front Raise 3x6-8 per arm
Abs/Foreams.

Im also swapping pendlays for one arm DB rows on mondays.

 

[iggy]

one arm db rows are a great mass builder. just make sure to use correct form and achieve full contraction. don't focus on weight being real heavy. form is more important.

 

[ExtraMile]

Like this is how I thought they went >> YouTube - Devilish One arm 120 lbs dumbell rows The only thing is I think the benches are so low at my gym the DB will just touch the floor if I keep my body still...

 

[SCREW]

Like this is how I thought they went >> YouTube - Devilish One arm 120 lbs dumbell rows The only thing is I think the benches are so low at my gym the DB will just touch the floor if I keep my body still...

haha those are called lawnmowers at our school

 

[ExtraMile]

haha those are called lawnmowers at our school

Do you mean the low down benches are called lawn mowers?

 

[OneBreath]

Iggy you're the fucking man. 225 at 17? fuck! I wish i started cleaning when i was that young. My basketball coach had me on some gay musclemag bodypart split lol. I didn't know any better

 

[iggy]

that sucks bro. should of wrestled and played football

no but glenn pendlay told me what to do, and i set up the 5x5 routine and next thing i know the coach loved my progress and my whole team was 5x5ing. but we lifted at the same gym a state champ football team did and they were all roided up. one of their juniors, (17) could fucking clean 385x1. so i always thought 225 was pussy shit. lol. never really cleaned since football.

 

[ExtraMile]

shit 385 at 17 wtf


Right, today (friday) -
Overhead Squats.
30kgx7 -3 sets

Narrow Front Squats ATG:
40kgx6 -warmup
50kgx8 -3 sets

Flat BB Bench:
50kgx8 - warmup
60kgx7 -3 sets

Pinwheels:
shit, last week I managed 20kg DB's x15 per arm but today....
50lbsx6 per arm, a little cheating.
20kgx8 per arm.

Farmers Walk:
50lbs x several lengths of the gym, I have no idea how far but 6 or 7 lengths of the gym - three sets

Pinwheels:
17.5kg x10 per arm

Incline DB Bench:
22.5kg Db's x7 (failure) - superset - cable cross over, 20lbs each side x 21 reps.
22.5kg Db's x5 (failure) - superset - cable cross over started 20lbs got 10 reps and then bumped it up to 25lbs and got another 8 reps
20kg Db's x10 (near failure) - superset - cable cross over 25lbs x 12 (I think), drop to 20lbs then got another 12 I think, not sure of the reps on this last crossover set...

Boxing, my back has fully healed I think, so Im takin it easy, did a few sets of like 30 secs and it started to ache were I hurt it again so I lay down for a while, then did three more sets of 30secs.

GHR - 10 reps
Back Extension - 15 reps


Nice workout today, enjoyed it

Im just about to post up some vids of the squats so someone check my form please.

 

[iggy]

haha EM. those dudes were probably idiots and on roids. the dude as a senior could clean 425, bench 405 a couple of times, and squat well over 550 a couple of times. he was supposed to be one of the top college players but he blew out his knee senior year. dude had anger problems though. i saw him smash a car window with a bat once.

 

[ExtraMile]

Holy shit my left knee hurts so bad today. It was kinda stiff and aching in the mornin when I did some HIIT and fuckin hell I can barely walk on it. I think usin plates behind me heels meant my knees were too far forward and took alot of pressure.

On a good note though my pecks and strangely biceps are sore too

 

[ExtraMile]

Oh yeh and hit a new PR a few mins ago, tore a phone book in half, spine measured exactly 1 inch

 

[ExtraMile]

Monday, Morning workout-
Hang Cleans:
40kgx6
52.5kgx0 - had 50x6 last time so I went to bump it up but I was weak on these
50kgx1 - still not light enough
45kgx6 x3sets

Clean&Jerk from Floor
40kgx6 -only 1 set

Wide Back Squats:
60kgx8
80kgx3
90kgx5,x5,x7.
30 secs rest then-
50kgx12 ATG

Lateral Raises:
7.5kg DB's x10,10,9 + 1 negative lowered as slowly as possible after every set

Narrow Back Squats ATG
50kgx11

Lots of ab work, consisting of decline cable crunch at two differant decline levels, machine weighted double crunch, hanging leg raises, hanging knee raises, oblique crunch on GHR & kneeling cable crunch.

One of the most enjoyed workouts Iv had in a long time

Im going again later in the evening to do my rows, pulldowns, biceps, grip and calves so Ill post that up later

 

[ExtraMile]

Monday - evening workout.

Not as fun doing this cuz it meant my training partner was always like 2 exercises behind me so it was like trainin on my own...

DB Row:
45lb x 10
20kgx8
17.5kgx10 <<< took my a while to figure out how much weight to use
20kg DB's x10, 3 sets per arm

Assisted Pullup:
3 sets 10 reps

BB Cheat Curls:
32.5kg x 3 strict, 5 cheats, 3 sets.

Some Boxing.

Farmers Walk, 3 sets 50lbs, 6 lengths of gym.

Two Arm High Cable Curl, 20lbs each arm x 8 reps

Didnt have time to do calves today so Im gonna do them tomorrow with my boxing.

 

[ExtraMile]

Tuesday-
Im on work experience in the gym for this week so I will probably do somthing everyday, like today I did grip & calves.
I cant remember exactly but grip training went something like this
farmers walk, 2 sets not too failure or very heavy, just a warmup
pinwheels 2sets higher reps than usual
one arm bb bar hold 1 set per arm, fuck this is hard on your obliques just one set and Im sore! Im gonna do these more often!
1 arm deadlift 1 set per arm
pinwheels 3 sets
behind back wrist curl 2 sets

then I did 5 sets pullups on the assisted machine cuz the bar is really thick after this my forearms were fryed

I also did 1 set of rest paused seated calf raise machine and 1 set rest paused standing calf raise with 25lb weighted vest

On my rest days Im gonna keep the work to slow twitch muscles and cardio, ie calves abs and forearms

 

[ironwings]

Tuesday-
Im on work experience in the gym for this week so I will probably do somthing everyday, like today I did grip & calves.
I cant remember exactly but grip training went something like this
farmers walk, 2 sets not too failure or very heavy, just a warmup
pinwheels 2sets higher reps than usual
one arm bb bar hold 1 set per arm, fuck this is hard on your obliques just one set and Im sore! Im gonna do these more often!
1 arm deadlift 1 set per arm
pinwheels 3 sets
behind back wrist curl 2 sets

then I did some pullups on the assisted machine cuz the bar is really thick after this my forearms were fryed

I also did 1 set of rest paused seated calf raise machine and 1 set rest paused standing calf raise with 25lb weighted vest

On my rest days Im gonna keep the work to slow twitch muscles and cardio, ie calves abs and forearms

Beast.

 

[ExtraMile]

Lol thanks ironwings.

Im havin trouble with the nelson routine, first time i tryed yeh I was fuckin drained and could barely walk. You use a 20rep weight, yes? Well I tryed it last week with 70lbs, I got 21 reps than failed so yeah it was the right weight then I got to 75 and I wasnt even that tired so I went to 110 and still not that bad. So this week I used 80lbs and failed at around 16 reps I think, so a little too heavy.. anyway I got to 75 reps and yes that set was hard and my calves ached a little but I was fine after a while and did a bodyweight (175lbs) + 25lb weighted vest standing calf raise on step set rest pauses to 115 reps then dropped the weight and did 55 more reps took a break and did another set but only to 50 reps with the extra weight then I rode my bike home from the gym and Im fine. WTF?

 

[ExtraMile]

Wednesday, workout done all in the evening, no work done at the gym.

Underhand Chins, grip just wider than shoulder width
Bodyweight x 1 rep from failure, 3 sets, reps went 8,7,6

Weighted Dips
The chain for my weight belt has gone missing lol so I couldnt attach weight so I made do with the 25lb weighted vest at the gym, even though I was meant to use 29lbs today
Bodyweight (176lbs) + 25lbs extra x 7 reps, 6 reps then 6, drop the pack and bodyweight x5 (1 rep from failure)

Underhand Rows:
50kg x 10
60kg x 8 bad form, kept moving my back
55kg x 8
52.5kg x 9
50kg x 10 <--- short rests between sets

DB Military:
40lb DB's x 7,6,5

Shrugs:
3 sets, first set 14 reps, second 25 reps then added weight after and went to 8 reps, third set 15 reps - took my a while to find out how much weight to use

DB Front Raises
10kg x lost count 3 sets

Grip Training - did this thing were u put an olympic bar on the safety pins and you stand at one end of the bar your training partner stands at the other and with one hand u grip the really wide thick bit of the bar that the plates slide onto so you have one end of the bar your partner has the other, obviously it has weight on the bar we just did 15kg on each side then u pick it up and hold it in one hand and see who can grip it longest, when u fail u drop it to the safety pins. Holy shit I was beatin everyone (there were quite a few of lads my age there tonight) farmers walk has done wonders for my grip strength, my grip used to be a weak point and today I was beatin people, they failed and moved out the way with out letting my rest another person took there place and gripped it and I still beat them! WTF?! Oh and aswell for grip I didnt use straps on anything, I dont use them anymore not even on shrugs.

Anyway..
ABS -Then did this circuit a few times:
Hanging Leg Raise x failure
Hanging Knee Raise x failure
Oblique Crunch on GHR board x failure on both sides
- My abs were still kinda sore from the mega workout I did the other day of loads of ab moves

Nice workout today, my biceps were swole after the rows and pullups!

Oh and got a few more vids, for the next week Ill video every big lift and Ill post them all up

 

[ExtraMile]

& then it was time to refuel (see pic)


Edit: (On thursday) fuck! my calves are sorer than I can remember any muscle ever being! Im gonna do 3 sets rest pauses calf raises more often

 

[ExtraMile]

Wednesday Afternoon workout:

Flat BB Bench:50kgx8 warmup
62.5kgx4
62.5kgx5
62.5kgx6
50kgx12 (few reps from failure)

Weighted Dips:
My chest was toasted so I put on 10kg and managed 3(1 away from failure).
Bodyweight dips x 1 from failure (13 I think)

Tricep Dips
2x 1 away from failure, (around 8) On last set I jumped straight onto the assisted chin/dip machine and did 5 hard reps of triceps dips with no rest but not quite to failure

CGBP
40kgx7 warmup
50kgx10
52.5kgx6

Assisted Pullups:2x8 (1from failure)
3 way style drop set. wide grip x 1 away from failure, milotary grip x 1 from failure, neutral grip x 1 from failure, close underhand x 1 from failure with no rest between exercises. Shit my forearms burned after this, the assisted machine had really thick bars to hold on to
1x6 (1 from failure)

 

[ExtraMile]

Wednesday Evening Workout:

Overhead Squats:
30kgx7 warmup
32.5kgx7 x3sets

Front Squats ATG:
Warmup - 70kgx5 back squats - suprisingly easy. 40kgx5 front squats atg
52.5kg x 8, x 7
40kg x 20 not to failure or even that near to failure

Pinwheels:
20kg x 6, x 8, x 10, x 12 per arm. Got stronger every set!

Inline DB Bench
22.5kg Db's x 10, x 7
- supersetted -
Cable Crossover
20lbs x 24, x 12 - lol not much rest between sets

Pretty good workout, good burn in the chest

 

[ExtraMile]

What I ate today:
Breakfast (not the best)
2 oatcakes with lots of ANPB and strawberry jam, 45g whey in 400ml milk

Later on in the morning:
10 quite thin sliced melon

-Workout-

45g whey, 60g fast carbs

Later on like 2.00pm:
40g of protein's worth of chicken with 1 packet couscous, chedder, salad, peppers


About 2.30 pm:
large handful mixed nuts with handful dried mango

Pre workout (around 5.30):
two organic quarter pounder beef burgers with cheese and 2 bread roles
(1 burger = 225 calories, 25g protein, 16.8g fat (7.6g saturated)

Post workout:
30g fast carbs, 45g whey

Post workout meal ( 1 hour after lifting):
1 large baked potatoe with 1/2 can baked beans + lots of cheese

around 90 later:
1 tub cottage cheese, 1 tsp ANPD, 30g whey.


Whats that look like?

 

[iggy]

add some tabasco to your cottage cheese before bed and a tbsp of flax

 

[ExtraMile]

Tabasco? sounds horrible tabasco + cottage cheese. I havnt had it yet thats just what im gonn have in maybe half an hour. And no Im not addin oil lol that sounds even worse. I dont even have flax just hemp oil and olive oil.

 

[ExtraMile]

I didnt actually have the cottage cheese, I was still full after my baked potatoe. Woken up now so its time for eggs + toast

 

[iggy]

you gotta at least try some tabasco on them....

put some flava in that shit brah!

 

[ExtraMile]

Lol ok tonight I will if we have any tobasco in the fridge. I guess the spicyness would up your metabolism too?

 

[iggy]

yes it does!

i'm thinking of creating "iggy's pattenting new diet!" Only eat celery and tabasco sauce. you can eat as much as you want till your full everyday. with one tall glass of milk in the mourning and cottage cheese before sleep. the extremely overweight person will SHED THE LBS.
gimme five years i'll have a book. lol.


i feel like a fatass little bro. keep eating 1lb of red meat for dinner every 3 days with tons of green. 100+g's of protein per meal!

 

[ExtraMile]

How do you eat it? Like what do you make it into if that makes sense? Cuz I know u dont eat 1lb's worth of steak LOL. Do you just make a huge meat loaf?

 

[iggy]

yes sometimes i eat a LOT of steak. once or twice a week i will take 93/7 lean cut ground beef and toss it in the frying pan with some garlic, and lemons. put some BBQ seasoning on it. make a TON of spinach, asparagus, any kind of green and eat it all up for dinner.

if i was in an eating contest i bet your ass i could eat more than 7lbs of ground beef. 700g of protein would be horrible for the body to breakdown though. so i doubt ill never know. lol.

but yeah bro. add a steak or any kind of red meat to your diet as dinner once or twice a week. red meat is anabolic. and 1lb contains 2-3g of creatine in it.

 

[ExtraMile]

I do its just expensive lol, sometimes I get some steak called "Frying Steak" and when I get home from school Ill fry that in olive or hemp oil and eat that with peppers and broccoli... the steak is usually 6-8oz...

 

[iggy]

you gotta be eating more than that brah.

 

[ExtraMile]

I dont eat that as my tea just like as a snack sort of thing when i get back from school, before my tea. I need some new recipes with red meat just fryin steak with BBQ sauce is gettin boring...

 

[iggy]

you can do a shitload with lean ground beef. get 2.2lbs. get creative. it never gets boring for me.

 

[OneBreath]

you can do a shitload with lean ground beef. get 2.2lbs. get creative. it never gets boring for me.

Yeah. Its cheap and if you're worried about the fat, rinse it after cooking. Studies have shown that you can remove up to 50% of the fat that way.

If you do have money, then you can afford the low fat grain fed organic beef lol.

 

[ExtraMile]

Allright bro Ill have a look. Ill look on the muscle food for bodybuilding or whatever its called board too for some good ground beef recipes gotta add some muscle just got 3-5 weeks left of bulking. (i might start to cut a little earlier than planned)

 

[ExtraMile]

Todays workout - I could only spend 1 hour in the gym so I just did squats and cleans.

Cleans:
45kgx6
50kgx6, x5, x5 - videoed one set

Squats:
60kgx7
80kgx5
90kgx3
92.5kgx3
95kgx4
92.5kgx4
90kgx3 +1 with help from spotter - rests were only 60-90 secs so I had to drop the weight, then after last set I got really bad cramp in my foot and had to stop so I couldnt do my ATG squats after. Videoed first two work sets

Not a bad workout, a bit too short but still hard.

Tomorrow Ill try to video my madcow 5x5 deads, weighted dips, assisted pullups, romanians, CGBP and db military
Not a bad workout, I only got 4 hours of sleep last night so I guess a shorter workout would have been better than going through with the rows, pullups, biceps, lateral raises and farmers

 

[ExtraMile]

Oh and when I got home I did 5 sets 5 reps chins. This is handy cuz I can only do 6 chins so these were 5 hard reps

 

[ironwings]

Glad you are talking nutrition

 

[ExtraMile]

Yep as much as I hate dieting I guess I gotta do it if I wana cut

Im just about to check your journal too

 

[Big_BK]

no need to be cutting em. you are young and growing get that food down your pie hole!

 

[ExtraMile]

There is need. Iv been a little chubby like this since I was 10. Iv had enough if not being able to show me hard work off and I go on holiday end of july then again part way through august. I wana be cut by then, after that its back to bulking. In the summer I might change my routine to be short and just functional strength.

Eg monday could be something like this:
Deads 2x5
Weighted Dips 3x6
Bent Presses 3x6 per arm
-Cardio-

Just short strength based workouts like that, I pm'ed OB a few a while ago... that way I could fit in cardio on lifting days


EDIT:
The ones I thought of when I was talkin to OB were these:

Monday:
Conv. Deads 3x5
Chins 3x8
Romanians 2x6
-Cardio-

Wednesday:
Front Squats (only to parrallel, not ATG) 3x5
Bent Presses 3x6 per arm
Incline Press 3x8
-Cardio-

Friday:
Hang Clean 3x5
Back Squats ATG 2x15
Weighted Dips 3x6
-Cardio-

Saturday:
Flat Bench 3x6
Pendlay Row 3x8
Farmers Walk 3 heavy sets
Bodyweight chins & dips supersets 2 sets
-Cardio-

 

[ironwings]

yep...reality sets in ;-)

You'll want to make sure you get lean protein in every meal (the 6 to 8 you are eating) and preferably a fibrous veggie. Pay close attention to your pre and post workout nutrition. The best thing you can do is keep close count on your calories and make sure they are as clean as possible - this means eat foods that are most dense in nutrition but lowest in calories. (lean protein, veggies, fruit is OK but in moderation, and some low fat dairy) You'll want to get rid of that red meat - limit it to once or twice a week.

P.S. Focus on your workouts now. Tomorrow is tomorrow.

What so you have in mind for cardio?

 

[LucSulla]

I disagree about red meat. There is no evidence that lean red meat is any worse for you than any other animal protein source, plus it has a great deal more other nutrients than pork or chicken. And yeah, I am fat, but I promise it has little to do with the eating too much eye of round in lieu of a chicken breast ;-)

 

[ExtraMile]

yep...reality sets in ;-)

You'll want to make sure you get lean protein in every meal (the 6 to 8 you are eating) and preferably a fibrous veggie. Pay close attention to your pre and post workout nutrition. The best thing you can do is keep close count on your calories and make sure they are as clean as possible - this means eat foods that are most dense in nutrition but lowest in calories. (lean protein, veggies, fruit is OK but in moderation, and some low fat dairy) You'll want to get rid of that red meat - limit it to once or twice a week.

P.S. Focus on your workouts now. Tomorrow is tomorrow.

What so you have in mind for cardio?

Just HIIT running, some steady pase running, some hill sprints, maybe some rowing and cycling afterworkouts and whatever I do in P.E at school

 

[ExtraMile]

My training partner wasnt there today so I couldn't video much...

Deads:
(madcow 5x5)
65kgx5 (140lbs)
-(wide grip assisted pullups for 7 reps inbetween these sets)-
75kgx5 (168lbs)
-(wide grip assisted pullups for 7 reps inbetween these sets)-
90kgx5 (195lbs)
102.5kgx5 (224lbs) Fuck yeah! Great to be deadlifting again!!!!
-(wide grip assisted pullups for 10 reps after that set)-
When I did the madcow 5x5 last time I remember especially the first week being alot easier, I might have put in a little too much weight on the calculator site, at xmas I did 110kg (242lbs) for 6 reps, took a 1 month break from deads and managed 110kgx4, few weeks later injured my back boxing and had another 3 weeks off from deadlifting, then I did rack deads with 110kg for 5 reps, hard but could have got more, it wasnt near failure. I put in 110kgx5 on the 5x5 calculator site and this is what it gave me! Fuck it deads are meant to be hard I love it!

Romanians:
60kgx10 not to failure, last two reps kinda hard
80kgx7
80kgx6 - neither to failure
- I was fucking drained already now! Romanians get me out of breath so easily!

Weighted Dips:
-forgot to warmup L.O.L-
Bodyweight 179lbs + 25lbs extra weight x 7
Bodyweight 179lbs + 22lbs extra weight x 6 - going lower than previous set
Bodyweight 179lbs x 7 reps - these were hard, not much rest between sets, only 60 secs rest or less

Db Military:
Takes the piss - couldnt find the 40lb'ers anywere there was one next to the double crunch machine and the other one i couldnt find, I looked for about 5 mins so I decided to drop it to 35lbs and just do more reps

35lb db x 9 and a half - thought I could get ten but couldnt lock out the 10th rep - camera ran out of battery after this
35lb db x 8
35lb db x 7 - again, shorter rest between sets

CGBP:
52.5kgx9
55kgx7
55kgx7
55kgx8 or 9 cant remember but more weight next week though!

Underhand Chins:
Bodyweight 179 x 6 reps, x 6 reps, x 4 reps-each set supersetted with-
Standing Two Arm High Cable Curl - LOL
20lbs each hand x 21 reps - pretty much failure
20lbs each hand x 17 reps - pretty much failure

Instead of cheat curls Iv been enjoying doing that superset it pumps my biceps up like crazy

FILMED IT

 

[Big_BK]

hey bro that song u wanted is sonne i believe.

 

[ExtraMile]

Ah thanks bro

 

[desmond]

EM: perhaps u should in the final bulking phase track ur cals (CRON-O-Meter), get some idea of your maintenance cals, and plan ur diet accordingly.

Dieting in similar principles to BFFM (Tom Venuto) at ur age is probably ur best bet

 

[ExtraMile]

Well I was just gonna cut out all the quick digesting carbs exept Post Workout, do more cardio and maybe start a new routine which is geared towards more cutting, not eat any of the crap I eat now like a whole pizza an hour before bed, just basically clean my diet up eat more veg and continue eating my cottage cheese before bed instead of carbs which I started doing on monday...

Oh and Im getting some more green tea extract with more polyphenols in and upping my dose of DHA, I stopped taking caffeine pre workout a few weeks ago, Im thinking of having it again on Fridays which is my biggest workout, especially if I start doing cardio after workouts.

 

[ExtraMile]

Overhead Squats:
35kgx5
35kgx3 - lost balance, dropped bar
re positioned bar then 35kgx5
35kgx5

Front Squats:
55kgx11
55kgx7 - as i was coming up I hit the lower pegs of the squat rack and fell backwards, had to power clean the weight re position it, take a few deep breaths then carryed on to do 55kgx9 i think or might have been 8.

50kgx12 I think I really cudnt be bothered I hate high rep front squats so much, so I racked it and put it on my back to do some more ATG back squats with it cuz I prefer them. Every time I went down low my shorts ripped right at my fuckin asscrack and I couldnt help laughing I only got like 7 reps before I just fell over cuz I farted as I was gettin out the hole... u had to be there to find it funny I think L.O.L

Flat BB Bench:
50kgx8 - warmup
cudnt be bothered with more warmups
I was meant to do 62.5kgx8 but fuck it had like 7 people watching me so went up to 65kg and got 7 reps, so sets went like this:
65kgx7
65kgx7
65kgx7 + 1 more with a tiny help from spotter to lockout. FUCK YEAH BITCH NEW PR!!

Pinwheels 50lb db's x some reps cnt remember about 8 per arm I think.

Low Incline DB Bench:
22.5kg db's x 8
22.5kg db's x 6-supersetted with-
Cable Crossover:
25lbs each arm x 10, 8

Fuck yeah awesome workout because of the BB bench, sorry in a hurry to type things out so not going into much detail

GREEN MEANS I FILMED IT

Post workout 85g fast carbs, 55g protein.

 

[ExtraMile]

Now Im thinkin back on that workout it kinda sucked. Flat bench was good yes but squats were shit I coulda pushed myself further, I just hate high rep front squats. I think Im gonna make front squats heavy now and back squats higher rep to change it round a bit, I dont mind heavy back squats as much. I didnt take enough rest between sets on incline bench and so on one set only got like 5 reps were I would normally get 8-10 and I went too heavy on cable crossovers. I used too much weight on pinwheels and didnt use very good form, I didnt have time for farmers and I just wasnt in the mood to spend 10+mins on doing my rest pause calf routine...

I am actually tempted to go back to the gym tomorrow, feul up and do a couple of sets of high rep(10-15) ATG back squats, some grip work, my calves and my ab routine... then maybe some cardio afterwards, what does anyone else think?

Oh and if your wondering why Iv stopped the 4-6 rep heavy squats this is because just before I end my bulk I wana get gain as much mass as possible... that and Iv never in my life had a pump in anything other than my biceps and forearms and a littlein my chest, I wana see what its like to have pumped up quads!

 

[SaiBoT]

I think you think too much.

 

[ExtraMile]

Yeah well Im goin tomorrow just doin squats abs grip and calves cuz otherwise it will bother me until next friday lol. Ill video the squats. My front squats wernt very good form either today...

I migh try some lunges Iv always wanted to do them...

 

[ExtraMile]

Decided to go again today and re do squats cuz they didnt go too well on friday. I only had time to have a whey shake, 5 large eggs and half a slice of toast though...

Front Squats:
50kgx8 - warm up
60kgx6 - near failure

Back Squats ATG:
60kgx15 I wouldnt have been able to do 17 reps but maybe squeeze out a 16th

Back Squats supersetted with Walking BB Lunges
60kg Squat x 13 reps + 40kg Lunge one length of the gym
60kg Squat x 11 reps + 40kg Lunge one length of the gym then 30kg back but doing them faster.
- All of those squats were 1 rep from failure
Head was spinning after those!


HangClean + Push press
45kgx5

Clean and Jerk (from floor)
45kgx6, 2 sets.
These were hard I was drained after the squats!

Farmers Walk two sets

Rest Pause Calf Routine

-Lots of stretching-

Sick workout! I love lunges

 

[ExtraMile]

Me and saibot were talkin last night and as Iv got a bit of a back injury from boxing we were thinking of altering my routine. At first I was just gonna leave out hang cleans, overhead squats and do box squats instead of front squats but saibot pm'ed me with a whole new routine. It looks like this:

Monday

Bench Press 2x8
Inclined Db 2x8 supersetted with
Cable Crossover
Assisted Chin-ups or Weighted Chin-ups if you can. 3x12
Seated Cable Rows 3x12
DB Military 3x12
Upright row 3x12
SkullCrushers 4x12
Bis 5x12

Tuesday

Squats 3x12
Lunges 3x12
Good Mornings 3x12
Leg Curl 3x8
Hypers 4x12
Calves
Weighted Sit-ups 3x12
Side Bends 3x12


Thursday

Inclined Bench Press 2x8
Dips 2x15
Pulldowns 3x12
One arm row 3x12 or some kind of row you prefer
Lateral Raises 3x12
Front Raises 3x12
CGBP 3x12
Curls 3x8

Saturday

Light weight box Squats 3x12
Deadlift Madcow 5x5
Romanian 2x8
Leg Press 3x12
Leg Curl 3x8
Leg Extension 3x12
Calf Routine.


What does everyone think? I was suprised at all the iso stuff in there and extra stuff like leg extensions and leg curls and shit...

 

[ExtraMile]

Today - monday
Flat BB Bench:
50kgx10
60kgx3
65kgx8
65kgx7

Incline DB Bench:
17.5kg db x some reps warmup
22.5kg db's x 8, x7
-superset with-
Cable Crossover:
20lbs x 31, 17

Assisted Wide Grip Chins:
3 sets: 8,8,10

Seated Cable Row:
(close neutral grip)
8th plate x 12 easy
10th plate x 12 easy
12th plate x 12 quite easy
13th plate x 12, x 12, x 12

Db Standing Military:
35lbs x8
30lbs x 11, 11

Upright Row:
3 sets 25kgx12

Flat EZ Skullcrusher:
22kg x11,10,10,9

BB Half Curl:
25kgx12,10,7 <--- didnt have time for last two sets which is why I didnt have much rest between 2nd and 3rd set,

Pretty good workout...

 

[ExtraMile]

Damn saibot every thread I click on I scroll down and all I can see if your fuckin nipples

 

[ExtraMile]

Today workout - tuesday.

Not the best workout didnt really enjoy it, none of the exercises I particularly enjoy and I relised I forgot leg curls...

Back Squats ATG (narrower stance than usual)
40kgx10
50kgx8
60kgx12
65kgx12
65kgx9 9th rep took my ages to complete was pretty much at failure wtf

I fucking hate high rep squats I get like 9 reps and Im like wtf this is so boring squats are meant to be hard from the start and want to stop lol, I was very tempted to load up 225 and squat that for 3-5 reps instead...

BB Lunges:
30kg x 12 steps per leg, warm up
40kg x 12 steps each leg. 3 sets

Good Mornings - rack was taken up and they were gonna be a long time so I did a differant ham/glute compound...
45 degree GHR
BW + 15kg x 15, 3 sets

Bodyweight 45 degree Back Extension
4x12

Hanging Leg Raise 3xfailure
Oblique Crunch on GHR 2 sets 20 reps per side

A little grip work

Boringgggg

Didnt have loads to eat today either so that may be why weights are a bit low...

 

[iggy]

keep it up big guy!

 

[ExtraMile]

Lol thanks iggy

 

[ExtraMile]

Today - Thursday - Upper body 2

Flat BB Bench:
50kgx10
60kgx5
70kg (155lbs) x5 yeh bitch new pr!
70kg (155lbs) x4

Bodyweight Dips:
Bodyweight (180) x10, x8

WideGrip Pulldown:
58kg (127lbs)x12, 3 sets

Pendlay Row
50kgx12
55kgx8 (120lbs)
50kgx12 (110lbs)

Lateral Raise:
7.kg (17lbs) Db's x11,10,9

DB Front Raise 7.5kg x8
BB Front Raise 12kg bar x 13,12

CGBP
55kgx12,11,10

BB 3/4 Curl:
25kg(55lbs) x11,10,9 with hard squeeze & 3 second negative

 

[ExtraMile]

Cant wait to deadlift tomorrow!

 

[iggy]

wish i could

 

[ExtraMile]

Today - Lowerbody Two

Light Box Squats:
50kgx12
60kgx12
60kgx15

Conv. Deads:
(MadCow 5x5)
65kg (145lbs) x5
77.5kg (170lbs) x5
90kg(198lbs) x5
105kg(231lbs) x5 - last rep back rounded a little

Romanian Deads:
80kgx6, x2 (176lbs)

Leg Press:
(took me a while to see how much weight do use)
190lbs x12
230lbs x13
240lbs x30 - lol I went to 12 and thought lets make this set count and squeeze out a few reps, fuck me I could just keep going, ever rep from like 14-30 I thought would be my last and my throat hurts from grunting after every rep, I still had more in me but I thought it was getting a bit rediculous...
290lbs x15
300lbs x12

Leg Extension:
With hard squeeze and short rests between sets
90lbs x 12
80lbs x 12
70lbs x 12

Calves:
Seated Calf Raise 2x8

No time for leg curl but I KNOW my hams will be sore tomorrow, RDl really tears my hams up

 

[ExtraMile]

Once again my spinal erectors top to bottom are sore. Man I love deads! Even my traps are sore...

 

[ExtraMile]

Pretty shit workout today, fun exercises but I was weak on everything exept skulls and db military

Flat BB Bench:
(Target was 70kgx7-8)
50kg x 8
60kgx4
70kgx5, x5 - both took like 4 seconds to complete last rep so I knew I wouldnt have got anymore.

Incline DB:
(higher incline than before, usually Its like 75 degree (90 degree being flat bench, 0 degrees being properly seated, but today I moved it up a noth and it was more like 50 degrees, hit upper chest alot better)
20kg db x 11,10
-Supersetted with-
Cable Crossover
20lbs each side x 18,15

Assisted Wide Chins:
4 plates resistance x 10
5 plates resistance x 10
6 plates resistance x 11
Just got weaker and weaker!

Seated Cable Row:
(Last week got plate 13 for 12 reps)
plate 13 x 8
plate 12 x 12
plate 12 x 12
plate 12 x 12

Seated DB Military:
15kg Db's x 13, 11, 10

Upright Row:
25kg x 12 x3

Lying EZ Skulls:
22kg x 12,14,10,9 (short rests)

BB Half Curl
25kg x 12, x5 sets

 

[Big_BK]

Pretty shit workout today, fun exercises but I was weak on everything exept skulls and db military

Flat BB Bench:
(Target was 70kgx7-8)
50kg x 8
60kgx4
70kgx5, x5 - both took like 4 seconds to complete last rep so I knew I wouldnt have got anymore.

Incline DB:
(higher incline than before, usually Its like 75 degree (90 degree being flat bench, 0 degrees being properly seated, but today I moved it up a noth and it was more like 50 degrees, hit upper chest alot better)
20kg db x 11,10
-Supersetted with-
Cable Crossover
20lbs each side x 18,15

Assisted Wide Chins:
4 plates resistance x 10
5 plates resistance x 10
6 plates resistance x 11
Just got weaker and weaker!

Seated Cable Row:
(Last week got plate 13 for 12 reps)
plate 13 x 8
plate 12 x 12
plate 12 x 12
plate 12 x 12

Seated DB Military:
15kg Db's x 13, 11, 10

Upright Row:
25kg x 12 x3

Lying EZ Skulls:
22kg x 12,14,10,9 (short rests)

BB Half Curl
25kg x 12, x5 sets

It took me a long while to not have to use the assistance machine for wide grip chins bro. Give it time just keep being aggressive and you will get stronger at it.

 

[ExtraMile]

It took me a long while to not have to use the assistance machine for wide grip chins bro. Give it time just keep being aggressive and you will get stronger at it.

Yeah bro, I wanted at first to take one plate off each week but fuck that Iv been on plate 4 for the last.. month or so

Also when I cut Im aiming to loose 10-14lbs. That should make them alot easier!