Please Scroll Down to See Forums Below
My Training Journal
- Thread starter ExtraMile
- Start date
Did you see the squat one? It was only a short like 30 sec one of 200x3, my squats suck right now. Its in the squat help sticker...
screw is korin's bitch, not mine
Today - Great workout!!
Incline BB - feel this in front delts way more than chest
bar x 12
90lbs x 8
121lbs x 8 hard! help locking out
121lbs x 8 - easier, was much more explosive, must have just not warmed up enough
121lbs x 8
100lbs x 11 - lol, I suck at incline
ATG Squats - Light Day, Oly Squat Stance
100lbs x 4
120lbs x 4
143lbs x 4
165lbs x 4 - all with paused in the hole and constant tension
Deadlifts:
135lbs x 6
175lbs x 6
210lbs x 6 - 10 sec grip hold at the end of the set
210lbs x 6 - both these 210 sets pretty easy
Deficit Deads:
210lbs x 8 from 35lb plates - man I thought I was gonna puke, knees were shaking when doing the grip hold at the end of this
210lbs x 6 from 35lb plates again + grip hold again
DB Pullover:
45lb Db x 25
50lb Db x 20
Deep Dips!!!----> no sets were to failure
great to be diong these again! RC is almost fully recovered!
Bodyweight 182lbs x 5,6,6
Assisted - 20lbs of resistance x 9
Sick workout, not even using chalk on deads right now, grip strength has improved lots, great to be doing dips again aswell. Sick workout. Incline has progressed slightly - added 1.5 reps since last week lol
Incline BB - feel this in front delts way more than chest
bar x 12
90lbs x 8
121lbs x 8 hard! help locking out
121lbs x 8 - easier, was much more explosive, must have just not warmed up enough
121lbs x 8
100lbs x 11 - lol, I suck at incline
ATG Squats - Light Day, Oly Squat Stance
100lbs x 4
120lbs x 4
143lbs x 4
165lbs x 4 - all with paused in the hole and constant tension
Deadlifts:
135lbs x 6
175lbs x 6
210lbs x 6 - 10 sec grip hold at the end of the set
210lbs x 6 - both these 210 sets pretty easy
Deficit Deads:
210lbs x 8 from 35lb plates - man I thought I was gonna puke, knees were shaking when doing the grip hold at the end of this
210lbs x 6 from 35lb plates again + grip hold again
DB Pullover:
45lb Db x 25
50lb Db x 20
Deep Dips!!!----> no sets were to failure
great to be diong these again! RC is almost fully recovered!
Bodyweight 182lbs x 5,6,6
Assisted - 20lbs of resistance x 9
Sick workout, not even using chalk on deads right now, grip strength has improved lots, great to be doing dips again aswell. Sick workout. Incline has progressed slightly - added 1.5 reps since last week lol
Im am so pissed right now.
Flat bench:
bar x 10
105lbs x 5
125lbs x 5
149lbs x 5
170lbs x 5
-Things got hairy now...
187lbs x 2, then got stuck so got my 3rd with help from spotter, then two more on my own, although the spotter only had his fingertips on I was sure he was helping a tiny bit for the first half of the rep. Last rep took like 5 seconds to move the last 2 inches to lockout
Was mega pissed off now and was determined to get the 187 x 5 bench I was looking forward to getting. Took a 3min rest and did some stretching and went for it again.
187lbs x 4 - first 4 reps alot easier, more explosive too, went down for my 5th rep and about 4 inches from my chest my right shoulder which had had the rotator problems buckled, it cracked, popped then grinded back till my hand was below my pec and forced back behind my body. I lost control of the bar and my spotter lifted it up until my upper arms were in line with my body, then I pushed out the other half of the rep, sat up and was in agony
Fuck now I was even more annoyed. Didnt dare risking it and doing my burn out set of 8 so went to do my squats
ATG Squats:
100lbs x 5
121lbs x 5
155lbs x 5 - these warmups of 5 reps were oly squat stance
187lbs x 3
204lbs x 3 all easy
155lbs x 8 oly squat stance and constant tension
Didnt really know what to do now, dips would hurt like a mofo so would power shrugged and pullovers. Tryed a light set of flat dumbells with just the 38lb DB's and my left arm was weak as fuck and after about 5 reps started to hurt.
STAGGERED SETS:
close neutral chins x 7 slow controlled reps
standing strict shoulder press bar x 8
standing strict shoulder press 66lbs x 5
close neutral chins x 6 still quite controlled but pulled bar right onto my upper chest
standing strict shoulder press 90lbs x 3
close neutral chins x 6 same as other set
standing strict shoulder press 90lbs x 4
Overhand Machine Preacher:
mechanical advantage extended sets
3 sets 12 total reps, 6 plates used.
Decided to leave it at that. Im so pissed off now just as bench was getting strong and improving now I cant do any pressing movement unless its overhead, hurts if I try and push elbows back behind body when my arms are at a 90 degree angle to body. Pullovers, dips, highpulls and incline db are all gonna hurt too.
Looks like theres gonna be alot of lower body and military pressing now, nothing with db's either. Damn Im so annoyed.
Flat bench:
bar x 10
105lbs x 5
125lbs x 5
149lbs x 5
170lbs x 5
-Things got hairy now...
187lbs x 2, then got stuck so got my 3rd with help from spotter, then two more on my own, although the spotter only had his fingertips on I was sure he was helping a tiny bit for the first half of the rep. Last rep took like 5 seconds to move the last 2 inches to lockout
Was mega pissed off now and was determined to get the 187 x 5 bench I was looking forward to getting. Took a 3min rest and did some stretching and went for it again.
187lbs x 4 - first 4 reps alot easier, more explosive too, went down for my 5th rep and about 4 inches from my chest my right shoulder which had had the rotator problems buckled, it cracked, popped then grinded back till my hand was below my pec and forced back behind my body. I lost control of the bar and my spotter lifted it up until my upper arms were in line with my body, then I pushed out the other half of the rep, sat up and was in agony
Fuck now I was even more annoyed. Didnt dare risking it and doing my burn out set of 8 so went to do my squats
ATG Squats:
100lbs x 5
121lbs x 5
155lbs x 5 - these warmups of 5 reps were oly squat stance
187lbs x 3
204lbs x 3 all easy
155lbs x 8 oly squat stance and constant tension
Didnt really know what to do now, dips would hurt like a mofo so would power shrugged and pullovers. Tryed a light set of flat dumbells with just the 38lb DB's and my left arm was weak as fuck and after about 5 reps started to hurt.
STAGGERED SETS:
close neutral chins x 7 slow controlled reps
standing strict shoulder press bar x 8
standing strict shoulder press 66lbs x 5
close neutral chins x 6 still quite controlled but pulled bar right onto my upper chest
standing strict shoulder press 90lbs x 3
close neutral chins x 6 same as other set
standing strict shoulder press 90lbs x 4
Overhand Machine Preacher:
mechanical advantage extended sets
3 sets 12 total reps, 6 plates used.
Decided to leave it at that. Im so pissed off now just as bench was getting strong and improving now I cant do any pressing movement unless its overhead, hurts if I try and push elbows back behind body when my arms are at a 90 degree angle to body. Pullovers, dips, highpulls and incline db are all gonna hurt too.
Looks like theres gonna be alot of lower body and military pressing now, nothing with db's either. Damn Im so annoyed.
I think you should give it a rest for a while bro. Let your shoulder heal and take a break. A weeks rest will not hurt you. When your shoulder is feeling better start warming up and cooling down with dislocates. I do 50 reps in two sets everyday. My shoulders feel great, knock on wood.
I did shoulder dislocks after I hurt it. I just dont have a broom long enough to use for dislocks at home, the only one has the brush intact and is my mums lol, Ill buy one soon and use it for that.
I just got back from a week off about 4 weeks ago, Ill take a week off from chest but I wana carry on doin lowerbody, I hate takin weeks off.
Any idea what it was that made my shoulder buckle? It might have been I rushed through my shoulder warmups before the set and didnt warm my lats up so maybe there wasnt enough support. I think 187lbs is quite a lot of weight for 14 year old shoulders to be fair...
What I ate today -
Wake up - 10.30
11.00 - 40g of whey in water, 2 cups green tea, multivitamin
12.30 -50mins steady cardio
After cardio - 375ml soda - 37g sugars
2.30 - 50g of protein's worth of chicken in tortilla wraps, 3 wraps in total with a small amount of peppers and aprox 30g cheese
6.00 - 650ml organic whole milk + 30g whey
11.00 - about 75g blueberries and 75g cheddar cheese - didnt feel like cooking
not too bad... not enough carbs
Tomorrow I plan to have:
wake up - 9.00
9.30 - 175g oats with milk, and blueberries. 650ml whole milk + 30g whey. Maybe a banana
10.30-11.30 - easy workout, abs + calves + forearms probably & also see how my shoulder is
PWO - 30g whey in water, 30-40g fast carbs
1.30 - 8 or 9oz steak, peppers
5.00 - medium apple, protein bar maybe or some oats again
7.00 - 2 slices wholemeal bread + 4 whole large eggs
11.00 - 200g organic cottage cheese
try somthing like that I think...
I want to include more oats in my diet, I can eat loads of them with not too much hassle, as long as I dont put too much milk in then I could probably put 200g in a bowl with some ANPB & blueberries and eat that if I was hungry and that would be 120g carbs...
EDIT: just realised why Iv been thinking I can eat so much oats. Iv been measuring out portions in millilitres not grams... lol
Wake up - 10.30
11.00 - 40g of whey in water, 2 cups green tea, multivitamin
12.30 -50mins steady cardio
After cardio - 375ml soda - 37g sugars
2.30 - 50g of protein's worth of chicken in tortilla wraps, 3 wraps in total with a small amount of peppers and aprox 30g cheese
6.00 - 650ml organic whole milk + 30g whey
11.00 - about 75g blueberries and 75g cheddar cheese - didnt feel like cooking
not too bad... not enough carbs
Tomorrow I plan to have:
wake up - 9.00
9.30 - 175g oats with milk, and blueberries. 650ml whole milk + 30g whey. Maybe a banana
10.30-11.30 - easy workout, abs + calves + forearms probably & also see how my shoulder is
PWO - 30g whey in water, 30-40g fast carbs
1.30 - 8 or 9oz steak, peppers
5.00 - medium apple, protein bar maybe or some oats again
7.00 - 2 slices wholemeal bread + 4 whole large eggs
11.00 - 200g organic cottage cheese
try somthing like that I think...
I want to include more oats in my diet, I can eat loads of them with not too much hassle, as long as I dont put too much milk in then I could probably put 200g in a bowl with some ANPB & blueberries and eat that if I was hungry and that would be 120g carbs...
EDIT: just realised why Iv been thinking I can eat so much oats. Iv been measuring out portions in millilitres not grams... lol
Last edited:
Today - Interesting...
20mins cycling
25 Shoulder dislocators
Seated DB Press:
30lb Db's x 8
45lb Db's x 10
45lb Db's x 8
25 Shoulder dislocators
Close Neutral Chins
Bodyweight 180lbs x 6,5,5 slow controlled reps
STAGGERED SETS WITH:
Close Grip Incline
90lb x 10 for 3 sets total - each rep from a dead stop on my chest.
Farmers Walk:
66lb Db's x 3 lengths of gym for 2 sets, then same Db's for perimeter of gym for 1 set.
Wanted to do calves but someone broke the smith and its not been repaired yet...
20mins cycling
Strange, Shoulder presses were kinda uncomfortable, had to do them real slow and control and pause at the top for a second or too, just as I reached the point where my arms were perpendicular to my body my right shoulder started to hurt, I usually go thumbs inline with ears, I did that and it was ok, I was just quite a bit weaker on my right side than left. I could work through it but dont think I will, Ill stick to BB Military for now.
Incline CGBP wasnt too bar, again at the bottom of the rep like with military was where it ached a little but I could easily work through this so I think Ill do this CGBP incline once a week for now. I might do some rack lockouts from just about the point where it starts to get uncomfortable aswell...
Chins werent too bad at all aslong as I kept the slow and controlled and didnt sink into my shoulders at the bottom of the rep.
---------------------------------------------------------------------------------------
Right, Iv decided this shoulder is a sign I need to give the heavy sets a break for a while, I mean Im only 14 and Iv been doin triples week in week out for over 8 weeks now. I came up with this routine last night and when my shoulder gets better Im thinking of doing it, might change it a little before then though...
Workout 1:
Bench press 4x8*
Close Neutral Chins 4x near failure
Low Incline DB 2x10
CGBP 3x10
Machine Preacher Curl (mechanical advantage extended) 3x8
Workout 2:
Olympic Squats 3x8 +1x6 pause in the hole
-Super set with-
DB Pullover 3x20
Romanian Deadlift 3x10
Shrugs 3x20
Smith Machine Calf Raises 4x10
Seated Db Wrist Curl 2x20
-Super set with-
Seated BB Reverse Wrist Curl 2x20
Workout 3:
Standing BB Shoulder Press 4x10*
90 Degree bent over Row 3x10
Weighted Dips 4x8
Machine Preacher Curl (mechanical advantage extended) 3x8
Farmers Walk 3 sets ramping up
Workout 4:
Close Neutral Chins 4x near failure
Deficit Deadlift 4x6*
-Super set with-
Db Pullover 2x20
Lying/Seated Leg Curl 2x10
Olympic Squats 3x8 + 1x6 pause in the hole
Smith Machine Calf Raises 4x10
*Money sets, work up to 1 work set to the given reps, then 1 more set after trying to get the same amount of reps.
I will do these 4 workouts rotated throgh a 3 day split. So the workouts will be like this:
Week 1 - 1,2,3
Week 2 - 4,1,2
Week 3 - 3,4,1
Week 4 - 2,3,4
Week 5 - 0 1,2,3
etc...
20mins cycling
25 Shoulder dislocators
Seated DB Press:
30lb Db's x 8
45lb Db's x 10
45lb Db's x 8
25 Shoulder dislocators
Close Neutral Chins
Bodyweight 180lbs x 6,5,5 slow controlled reps
STAGGERED SETS WITH:
Close Grip Incline
90lb x 10 for 3 sets total - each rep from a dead stop on my chest.
Farmers Walk:
66lb Db's x 3 lengths of gym for 2 sets, then same Db's for perimeter of gym for 1 set.
Wanted to do calves but someone broke the smith and its not been repaired yet...
20mins cycling
Strange, Shoulder presses were kinda uncomfortable, had to do them real slow and control and pause at the top for a second or too, just as I reached the point where my arms were perpendicular to my body my right shoulder started to hurt, I usually go thumbs inline with ears, I did that and it was ok, I was just quite a bit weaker on my right side than left. I could work through it but dont think I will, Ill stick to BB Military for now.
Incline CGBP wasnt too bar, again at the bottom of the rep like with military was where it ached a little but I could easily work through this so I think Ill do this CGBP incline once a week for now. I might do some rack lockouts from just about the point where it starts to get uncomfortable aswell...
Chins werent too bad at all aslong as I kept the slow and controlled and didnt sink into my shoulders at the bottom of the rep.
---------------------------------------------------------------------------------------
Right, Iv decided this shoulder is a sign I need to give the heavy sets a break for a while, I mean Im only 14 and Iv been doin triples week in week out for over 8 weeks now. I came up with this routine last night and when my shoulder gets better Im thinking of doing it, might change it a little before then though...
Workout 1:
Bench press 4x8*
Close Neutral Chins 4x near failure
Low Incline DB 2x10
CGBP 3x10
Machine Preacher Curl (mechanical advantage extended) 3x8
Workout 2:
Olympic Squats 3x8 +1x6 pause in the hole
-Super set with-
DB Pullover 3x20
Romanian Deadlift 3x10
Shrugs 3x20
Smith Machine Calf Raises 4x10
Seated Db Wrist Curl 2x20
-Super set with-
Seated BB Reverse Wrist Curl 2x20
Workout 3:
Standing BB Shoulder Press 4x10*
90 Degree bent over Row 3x10
Weighted Dips 4x8
Machine Preacher Curl (mechanical advantage extended) 3x8
Farmers Walk 3 sets ramping up
Workout 4:
Close Neutral Chins 4x near failure
Deficit Deadlift 4x6*
-Super set with-
Db Pullover 2x20
Lying/Seated Leg Curl 2x10
Olympic Squats 3x8 + 1x6 pause in the hole
Smith Machine Calf Raises 4x10
*Money sets, work up to 1 work set to the given reps, then 1 more set after trying to get the same amount of reps.
I will do these 4 workouts rotated throgh a 3 day split. So the workouts will be like this:
Week 1 - 1,2,3
Week 2 - 4,1,2
Week 3 - 3,4,1
Week 4 - 2,3,4
Week 5 - 0 1,2,3
etc...
Last edited:
yah ok, my diet has been kinda crap anyway lately...
Today - zomgwtfbbq this workout was sick!
20mins cycling
WarmUps:
ATG Squats:
110lbs x 10
ATG Front Squats:
135 x 3
ATG Front Squats: ----> feet about an inch wider than shoulder width
145lbs x 4, 4, 4
Then Rack It After Each Set And Straight Into:
ATG Back Squats: ------> nice and narrow stance so I could get real low
145lbs x 10, 10, 8 - last set with constant tension
Then A Back Off Set After:
ATG Back Squat 165lbs x 5 pause in the hole.
Leg Extension: -----> constant tension + squeeze at the top
70lbs x 20 - bit too heavy, had to stop and take a few deep breaths at 10 and 15 reps
60lbs x 15 - none stop reps
70lbs x 12 - none stop reps
80lbs x 10 - none stop reps
Seated Leg Press. Full ROM - Knees to Chest: ----> burns my glutes. [[Constant tension]]
285lbs x 10
285lbs x 11
275lbs x 15 - wow this hurt
Farmers Walk:
66lb Db's x 3 length so of gym. 3 sets
66lb Db's x 3 lengths of gym then back to the rack.
20mins cycling
What I Ate Today:
Breakfast - 8.00 - 600ml whole organic milk + 30g whey. 1 large banana. Didnt have time for anything else.
11.15 - 1 egg muffin, 1 bagel with cream cheese
12.35 - nothing, forgot my lunch for school
4.00 - 2 quarter pounder burgers in break rolls with cheddar cheese. 2 cups green tea. multivitamin, 2g fish oil
6.45 - 1 large banan
7.30 - 8.30 - leg workout
8.30 (PWO) 40g whey in water, some melon, 30g sugars via sports drink
10.30 - small amount of cous cous, decent portion of skinless, boneless chicken thighs, lots of green beans and peppers. Dont know any weights. 2 cups green tea, 2g fish oil
20mins cycling
WarmUps:
ATG Squats:
110lbs x 10
ATG Front Squats:
135 x 3
ATG Front Squats: ----> feet about an inch wider than shoulder width
145lbs x 4, 4, 4
Then Rack It After Each Set And Straight Into:
ATG Back Squats: ------> nice and narrow stance so I could get real low
145lbs x 10, 10, 8 - last set with constant tension
Then A Back Off Set After:
ATG Back Squat 165lbs x 5 pause in the hole.
Leg Extension: -----> constant tension + squeeze at the top
70lbs x 20 - bit too heavy, had to stop and take a few deep breaths at 10 and 15 reps
60lbs x 15 - none stop reps
70lbs x 12 - none stop reps
80lbs x 10 - none stop reps
Seated Leg Press. Full ROM - Knees to Chest: ----> burns my glutes. [[Constant tension]]
285lbs x 10
285lbs x 11
275lbs x 15 - wow this hurt
Farmers Walk:
66lb Db's x 3 length so of gym. 3 sets
66lb Db's x 3 lengths of gym then back to the rack.
20mins cycling
What I Ate Today:
Breakfast - 8.00 - 600ml whole organic milk + 30g whey. 1 large banana. Didnt have time for anything else.
11.15 - 1 egg muffin, 1 bagel with cream cheese
12.35 - nothing, forgot my lunch for school
4.00 - 2 quarter pounder burgers in break rolls with cheddar cheese. 2 cups green tea. multivitamin, 2g fish oil
6.45 - 1 large banan
7.30 - 8.30 - leg workout
8.30 (PWO) 40g whey in water, some melon, 30g sugars via sports drink
10.30 - small amount of cous cous, decent portion of skinless, boneless chicken thighs, lots of green beans and peppers. Dont know any weights. 2 cups green tea, 2g fish oil
Last edited:
Today - nice and simple
20 MINS CYCLING
-some warmup sets of deads going from 135 to 198-
DIFICIT DEADS:
220lbs x 8 + grip hold
230lbs x 6 --> suprisingly harder. PR
220lbs x 8 + grip hold
SPEED DEADS:
3x3 with 135 w/ double overhand
GHR:
45lb Plate x 15
55lb plate x 3 lol not enough rest between sets
55lb plate x 8
SMITH CALF RAISES ON BLOCK
135 x 10
155 x 10, 12, 15, 15, 20. Set of 20 was kinda sloppy at the end
20 MINS CYCLING
nice workout, enjoyed it. deads are gettin good so is grip dont even use chalk for deads anymore
20 MINS CYCLING
-some warmup sets of deads going from 135 to 198-
DIFICIT DEADS:
220lbs x 8 + grip hold
230lbs x 6 --> suprisingly harder. PR
220lbs x 8 + grip hold
SPEED DEADS:
3x3 with 135 w/ double overhand
GHR:
45lb Plate x 15
55lb plate x 3 lol not enough rest between sets
55lb plate x 8
SMITH CALF RAISES ON BLOCK
135 x 10
155 x 10, 12, 15, 15, 20. Set of 20 was kinda sloppy at the end
20 MINS CYCLING
nice workout, enjoyed it. deads are gettin good so is grip dont even use chalk for deads anymore
OneBreath
Elite Mentor
Yeah, i would speed dead that 135 into a high pull or power clean if i were you. Get those feet off the ground too. Make it sound like a shotgun when you land.
Yes totally agree with that!
Cant high pull or powerclean cuz of shoulder, I just did the speed deads for fun. Ill stop doin them now then...
OneBreath
Elite Mentor
Well that sucks. I wouldn't do any speed work then. I could see myself getting hurt trying to do speed deads. bblazer does them i think but he's really experienced.
Oh right, I saw them on a andy bolton routine somewere. yeah alot sucks about this shoulder, Im jus doin legs until its healed although its getting better everyday...
B
Big_BK
Guest
Yeah speed deads are tricky and easy to pull something if you don't know what you are doing since you need to go from stop to start as fast as possible, alot of people tend to jerk and hurt something. hows the shoulder doing?
yeah ok Ill stop, doing the high pulls are kind of like a speed deadlift anyway...
Shoulder, well did I tell u I came off my bike on monday and hurt it more? lol, its getting better everyday though, Im gonna start some shoulder rehab stuff too. Just about to take a look at the diesel crew shoulder warmup stuff...
Today was kinda crap ...
20mins cycling
RDL:
135x8 double overhand
175x6
200x6 - used quads a little. chalk from here
175x8
175x8
ATG Squats:
110 x 6 pause in hole - warmup
175 x 3 pause in hole - warmup
155 x 8 constant tension - started gettin pissed at how week I was...
135 x 8 was already gettin hard and was annoyed, racked it and walked off
Farmers Walk:
72lb Db's x 3 lengths of gym
72lb Db's x 3 lengths of gym
72lb Db's x 3 lengths of gym
60lb Db's x 3 and a quarter lengths
60lb Db's x 1 length and back over to the rack - forearms were smoked!
ATG Squats: ---> was annoyed about not getting some proper leg work in
175 x 5 pause in the hole. Dropset- 135 x 10
175 x 3 pause in the hole. Dropset- 135 x 8
155 x 5 pause in the hole. Dropset- 135 x 11
Decided to call it a day here.
20mins cycling
Im not doing RDL anymore, it pisses me off. GHR and Conv. Dead will have to be enough for hams. Maybe throw in some leg curls idk
20mins cycling
RDL:
135x8 double overhand
175x6
200x6 - used quads a little. chalk from here
175x8
175x8
ATG Squats:
110 x 6 pause in hole - warmup
175 x 3 pause in hole - warmup
155 x 8 constant tension - started gettin pissed at how week I was...
135 x 8 was already gettin hard and was annoyed, racked it and walked off
Farmers Walk:
72lb Db's x 3 lengths of gym
72lb Db's x 3 lengths of gym
72lb Db's x 3 lengths of gym
60lb Db's x 3 and a quarter lengths
60lb Db's x 1 length and back over to the rack - forearms were smoked!
ATG Squats: ---> was annoyed about not getting some proper leg work in
175 x 5 pause in the hole. Dropset- 135 x 10
175 x 3 pause in the hole. Dropset- 135 x 8
155 x 5 pause in the hole. Dropset- 135 x 11
Decided to call it a day here.
20mins cycling
Im not doing RDL anymore, it pisses me off. GHR and Conv. Dead will have to be enough for hams. Maybe throw in some leg curls idk
Yah, Iv had worse, If I didnt have gone back and done the squats I would have been pissed off all evening. I prefer the mecahnical advantage extended sets for squats as opposed to the drop sets. Doing the 3x4 front squats then straight into 3x10 back squats means I can go heavy and get the high reps in too. I hate low weight high rep squats.
But man my glutes are sore already and its only 2 hours since I left the gym!
***PL RECORDS***
I found the British Drug Free Powerlifting Association website earlier and Im not sure if these are right as it was kinda hard to understand but the table on the record page said this about my weight class:
TEENAGE 1 (14-15 yrs) EQUIPPED
Weight - 82.5
Squat - 160 - LYNG Andrew (1998)
BenchPress - 100 - NUTKINS Gavin (1993)
Deadlift - 185 - LYNG Andrew (1998)
Total - 430 - LYNG Andrew (1998)
Now I assume the numbers are in KG, as its British. Im 15 next week so Iv got pretty much 1 year till I turn 16 and go up to the 16-17 weight class.
My PR's are:
ATG Squat: 95kg x 3
Parrallel Squat: 100kg x 4
Deadlift: 110kg x 6 + Deficit Deadlift 105kg x 6
Benchpress: 85kg x 4
So I think in a year getting a 100kg x 1 benchpress is do able for sure. That Squat will be hard though...
Maybe Im thinking too big, I dont know.
Alternatively if I could drop 15lbs bodyweight I could go into the 75kg weight class and the records there are:
Squat 145kg
Benchpress 65kg
Deadlift 170kg
Total 375kg
But dropping 15lbs will be hard and not sure how much strength I would loose...
thoughts?
Edit: I just looked at the bottom of the spreadsheet and there are lots of differant pages. Titled GBR Mens E-P, GBR Mens U-P, GBR Mens E-S, GBR Mens U-S. Anyone know what all of these mean?
I found the British Drug Free Powerlifting Association website earlier and Im not sure if these are right as it was kinda hard to understand but the table on the record page said this about my weight class:
TEENAGE 1 (14-15 yrs) EQUIPPED
Weight - 82.5
Squat - 160 - LYNG Andrew (1998)
BenchPress - 100 - NUTKINS Gavin (1993)
Deadlift - 185 - LYNG Andrew (1998)
Total - 430 - LYNG Andrew (1998)
Now I assume the numbers are in KG, as its British. Im 15 next week so Iv got pretty much 1 year till I turn 16 and go up to the 16-17 weight class.
My PR's are:
ATG Squat: 95kg x 3
Parrallel Squat: 100kg x 4
Deadlift: 110kg x 6 + Deficit Deadlift 105kg x 6
Benchpress: 85kg x 4
So I think in a year getting a 100kg x 1 benchpress is do able for sure. That Squat will be hard though...
Maybe Im thinking too big, I dont know.
Alternatively if I could drop 15lbs bodyweight I could go into the 75kg weight class and the records there are:
Squat 145kg
Benchpress 65kg
Deadlift 170kg
Total 375kg
But dropping 15lbs will be hard and not sure how much strength I would loose...
thoughts?
Edit: I just looked at the bottom of the spreadsheet and there are lots of differant pages. Titled GBR Mens E-P, GBR Mens U-P, GBR Mens E-S, GBR Mens U-S. Anyone know what all of these mean?
Last edited:
I have no idea what that means.
I would not recommend cutting weight to drop a weight class. Just try and get stronger for yourself. If you decide to compete and you break records that's great. You should be in competition with yourself though. Always trying to better your last performance.
artificialaspirations
New member
you've gotten a lot stronger. keep it upo and REST THAT SHOULDER!!!
I wish i was 15 again
I wish i was 15 again
bblazer
Banned
Cutting weight for this is a no, no. Put on the weight. If you look at US records, you will see only about a 50 lb difference between the 220 & 242 High School records, while 168 & 198 are MUCH more competitive (since that is where most of the high school population is).
I have no idea what the other stuff means either.
One thing to keep in mind, is that in PLing - especially when starting out - is that the only records you need to worry about are your own PRs. If every time you go to a meet you hit a PR you have won. Period. Eventually the records will come. You are a young buck, with a few more years that you can train to get them. So far it seems that you have a pretty good start on the competition.
B-
I have no idea what the other stuff means either.
One thing to keep in mind, is that in PLing - especially when starting out - is that the only records you need to worry about are your own PRs. If every time you go to a meet you hit a PR you have won. Period. Eventually the records will come. You are a young buck, with a few more years that you can train to get them. So far it seems that you have a pretty good start on the competition.
B-
Hmm yeah bro I know what you mean, I wasnt lookin forward to tryin to cut 15lbs lol.
Yeah I started to think that, I mean these are records Im looking at, as in the most someone has ever lifted in that weight class, Iv never competed and Im lookin to match them, that is why I asked if Im aiming too high. I probably am too, for now.
You said with a few more years I can train to get the records, the reason I was looking at those records is because they were in the 14-15 year old class, Im 15 next week so this means I have 1 more year until I move up to the 16-17 class, after that I will have to start to aim even higher.
I think Ill try and look at the results of other meets, those records are all very old, It'll be interesting to see what weights they are moving today. Ill keep you updated
oh and to find out what those differant phrases mean, Im about to email one of the organisers...
Thanks bro, It'll be great if I can compete.
I am resting it, I keep knocking it and moving it too fast and stuff though, lol
Its my 15th Bday this wednesday, I would love to pull 3 15kg plates a side for 6 reps as my deficit dead. that would be 110kg (242lbs) x 6. This is where I was at xmas but doing standard 45lb plate deads. After that I had injuries, overtrinaing, changing routines all the time etc and never really progressed. So I would be real happy to pull the 110kg.
Last workout each side I had
two x 15kg plate
one x 10kg plate
one x 2.5kg plate
total - 105kg (230lbs) for 6. So adding 5kg (11lbs) is hard but do-able
more and more kids are starting to lift weights in my year at school so the motivation is there. Gotta stay ahead of the competition 
Last workout each side I had
two x 15kg plate
one x 10kg plate
one x 2.5kg plate
total - 105kg (230lbs) for 6. So adding 5kg (11lbs) is hard but do-able
more and more kids are starting to lift weights in my year at school so the motivation is there. Gotta stay ahead of the competition
Last edited:
desmond
New member
I agree you could get the BP but the others seems pretty difficult.
I would love my squat to be 1.6x my PB
I wouldn't aggressive pursue these records at the risk of injury at ur age.
I would love my squat to be 1.6x my PB
I wouldn't aggressive pursue these records at the risk of injury at ur age.
Well yeah but these are equipped records and Im comparing things like RAW 5 rep maxes to them, I still have squat and bench suits to add if I can...
Even so as I mensioned in that post all those GBR Mens E-S crap at the bottom needs to be sorted out cuz some pages have high records on.
lol yeah, thanks bro
***NEW PL NEWS***
I emailed an organiser about this E-P, U-P, E-S business and he explained to me this:
GBR Mens E-P is mens equipped
GBR Mens U-P is mens un-equipped
GBR Mens E-P is mens equipped single lift ie you compete just in 1 lift
GBR Mens U-S is mens un-equipped single lift
The wierd thing is though, for my weight class the unequipped bench record is 5kg higher than the equipped, lol.
I emailed an organiser about this E-P, U-P, E-S business and he explained to me this:
GBR Mens E-P is mens equipped
GBR Mens U-P is mens un-equipped
GBR Mens E-P is mens equipped single lift ie you compete just in 1 lift
GBR Mens U-S is mens un-equipped single lift
The wierd thing is though, for my weight class the unequipped bench record is 5kg higher than the equipped, lol.
Im fuckin hyped about this whole PL thing!
Anyway today the gym was the most full Iv ever seen it, cause of the amount of people I was sweating buckets too and my shirt was as if I had been out in the rain, had to wait for almost everything too. There was even this faggot ass PT who I hate teaching his gf 1/4 ROM squats in the only squat rack
-20mins cycling-
ATG Front Squats/ATG Back Squats Extended Sets
143 x 6 front squat/ 143 x 10 back squat
143 x 4 front squat/ 134 x 8 back squat
ATG Back Squats (straight sets) ---> oly squat stance
176 x 6. x3sets
Leg Extension (constant tension on the bottom of the ROM, squeeze at the top)
60lbs x 20
70lbs x 15
80lbs x 12
90ls x 10 (only 1 min between sets)
Narrow Stance Good Mornings:
bar x 8
88lbs x 8
110lbs x 8
121lbs x 6
110lbs x 8
Cable Curl - constant tension + squeeze, short rests between sets
fuck these are so much harder than I though, especially leaning back slightly so the pull was always on biceps
50lbs x 6
40lbs x 8
40lbs x 8
30lbs x 12
30lbs x 12
40lbs x 6 NICE BI PUMP
Farmers Walk:
72lb Db's x 3 lengths of gym. x3sets
72lb Db's x 2 lengths of gym
72lb Db's x 1 length of the gym with shrugs to failure before racking them (got 10 shrugs)
Standing Smith Calf Raise (on block)
143 x 103. Rest pauses. 143 = 15 rep weight
Lying Leg Curl
75lbs x 7
75lbs x 6
-20mins cycling -
Pretty sick workout, enjoyed it. Calfs took my over 10 mins, lol
What I ate today -
8.00 - 600ml organic milk + 42g whey. 1 large banana
-20mins cardio-
11.15 - egg muffin, cream cheese bagel - had to buy food from school
12.35 - fruit smoother
1.00 - medium banana
2.00 - got out of class to wip up a quick protein shake in the toilets. 25g whey
3.30 - natural peanut butter cereal bar
-25mins slow cardio-
4.15 - 4 large whole eggs + 2 slices toast
7.20 - 1 large banana
-20mins cardio-
7.45 - 9.00 workout
9.00 (PWO) - 42g whey in water
-20mins- cardio
9.25 30g sugars via sports drink
10.45 - 10oz steak + peppers
11.30 sleep
didnt take my chicken and stuff to school so had to spread out my meals at school
lots of short amounts of cardio cause i ride my bike to school and to the gym. Might do some HIIT tomorrow...
Anyway today the gym was the most full Iv ever seen it, cause of the amount of people I was sweating buckets too and my shirt was as if I had been out in the rain, had to wait for almost everything too. There was even this faggot ass PT who I hate teaching his gf 1/4 ROM squats in the only squat rack
-20mins cycling-
ATG Front Squats/ATG Back Squats Extended Sets
143 x 6 front squat/ 143 x 10 back squat
143 x 4 front squat/ 134 x 8 back squat
ATG Back Squats (straight sets) ---> oly squat stance
176 x 6. x3sets
Leg Extension (constant tension on the bottom of the ROM, squeeze at the top)
60lbs x 20
70lbs x 15
80lbs x 12
90ls x 10 (only 1 min between sets)
Narrow Stance Good Mornings:
bar x 8
88lbs x 8
110lbs x 8
121lbs x 6
110lbs x 8
Cable Curl - constant tension + squeeze, short rests between sets
fuck these are so much harder than I though, especially leaning back slightly so the pull was always on biceps
50lbs x 6
40lbs x 8
40lbs x 8
30lbs x 12
30lbs x 12
40lbs x 6 NICE BI PUMP
Farmers Walk:
72lb Db's x 3 lengths of gym. x3sets
72lb Db's x 2 lengths of gym
72lb Db's x 1 length of the gym with shrugs to failure before racking them (got 10 shrugs)
Standing Smith Calf Raise (on block)
143 x 103. Rest pauses. 143 = 15 rep weight
Lying Leg Curl
75lbs x 7
75lbs x 6
-20mins cycling -
Pretty sick workout, enjoyed it. Calfs took my over 10 mins, lol
What I ate today -
8.00 - 600ml organic milk + 42g whey. 1 large banana
-20mins cardio-
11.15 - egg muffin, cream cheese bagel - had to buy food from school
12.35 - fruit smoother
1.00 - medium banana
2.00 - got out of class to wip up a quick protein shake in the toilets. 25g whey
3.30 - natural peanut butter cereal bar
-25mins slow cardio-
4.15 - 4 large whole eggs + 2 slices toast
7.20 - 1 large banana
-20mins cardio-
7.45 - 9.00 workout
9.00 (PWO) - 42g whey in water
-20mins- cardio
9.25 30g sugars via sports drink
10.45 - 10oz steak + peppers
11.30 sleep
didnt take my chicken and stuff to school so had to spread out my meals at school
lots of short amounts of cardio cause i ride my bike to school and to the gym. Might do some HIIT tomorrow...
What I Ate Today:
7.30 - 2 cups coffee
8.00 - 600ml whole organic milk + 42g whey, multivitamin, 2g fish oil, green tea extract, medium banana
11.15 - 20g of protein worth of chicken in tortilla wrap, salad, peppers
12.35 - same as above
4.00 - 4 large whole eggs, fryed in olive oil with 3 slices toast, 2g fish oil, 2 cups coffee
7.00 - aprox 6-7 oz skinless boneless chicken thighs
11.00 - 200g organic cottage cheese, 2g fish oil, green tea extract.
7.30 - 2 cups coffee
8.00 - 600ml whole organic milk + 42g whey, multivitamin, 2g fish oil, green tea extract, medium banana
11.15 - 20g of protein worth of chicken in tortilla wrap, salad, peppers
12.35 - same as above
4.00 - 4 large whole eggs, fryed in olive oil with 3 slices toast, 2g fish oil, 2 cups coffee
7.00 - aprox 6-7 oz skinless boneless chicken thighs
11.00 - 200g organic cottage cheese, 2g fish oil, green tea extract.
Today - My 15th bday
20mins cycling
Deficit Deads: ---> from 15kg plates
155 x 8
198 x 6
242 x 6 BIG TIME PR (video at the bottom)
242 x 5
220 x 7 DOUBLE OVERHAND (hook grip) added chalk to this set only
GHR (45 degree)
55lb plate x 10
55lb plate x 10
Tricep Pressdown: --- Full ROM, hard contraction at the bottom of the ROM for a count. Major Tri Pump!
7 plates x 11,9,9
6 plates x 12
Weighted Hypers (45 degree)---> short rest between sets
45lb plate x 15,12,10
20 mins cycling
sick workout!
DEADLIFT VIDEO:
YouTube - deficit deadlift 110kg (242lbs) x 6 @ 14 years
20mins cycling
Deficit Deads: ---> from 15kg plates
155 x 8
198 x 6
242 x 6 BIG TIME PR (video at the bottom)
242 x 5
220 x 7 DOUBLE OVERHAND (hook grip) added chalk to this set only
GHR (45 degree)
55lb plate x 10
55lb plate x 10
Tricep Pressdown: --- Full ROM, hard contraction at the bottom of the ROM for a count. Major Tri Pump!
7 plates x 11,9,9
6 plates x 12
Weighted Hypers (45 degree)---> short rest between sets
45lb plate x 15,12,10
20 mins cycling
sick workout!
DEADLIFT VIDEO:
YouTube - deficit deadlift 110kg (242lbs) x 6 @ 14 years
lol, it was yesterday, thanks anyway bro.
What Iv eaten today:
well today was kinda rough...
Breakfast- 2 cups coffee, 600ml whole milk + 42g whey, 2 smallish bananas, 1 multivitamin, 2g fish oil, green tea extract.
20mins Later: threw all of that up
15mins Later: slept for 5 hours, lol.
2.30 - some sweets that I got for my bday, some coffee, same supps as breakfast exept the whey
then had prolly 7oz chicken later on in the day with cous cous and some milk.
Just gonna have some whey then do some cardio...
Lol, I do empty AM cardio once a week. I do cardio straight after breakfast 3 times a week but only for 20 mins. I also do 20-25 mins cardio in the afternoon 3 times a week and an additional 20 mins cardio post workout 3 times a week.
The reason for these short 20min sessions is because its riding my bike to and from school and to and from the gym.
I cant do AM cardio much cause of school but Im gonna start doing 30 mins HIIT once a week I think...
Today - did this kinda late, finished at 10.00pm
5min jogging
7x 75m hill sprint followed by 175m fast jogging, then brisk walk back
5min jogging
(distances are aprox.)
Last edited:
Nice DL!!!!!
Today -
Squats (only to parallel) ---> used a box so I could tell when I hit parallel
135 x 8
176 x 5
198 x 4
198 x 4
176 x 5
Olympic Squats ---> pause in the hole
90 + bands x 8
110 + bands x 8
135 + bands x 7,7,8
Romanian Deadlift: ---> hams were still sore from RDL a week ago
110 x 8
176 x 6,6 added chalk to these sets
Leg Extension:
60lbs x 20
70lbs x 15
80lbs x 12
9lbs x 12
Weighted Hypers:
45lbs x 15,15,15
Cable Curl:
1x6
1x10
1x8
2x12
20mins cycling
sick workout!
VIDEOS:
Parallel Squats, 198 x 4 http://www.youtube.com/watch?v=zSqtI6ga-_0&feature=channel
Oly Squats 135 + bands x 7 http://www.youtube.com/watch?v=LQKptRgS15I&feature=channel
RDL 176 x 6 YouTube - Romanian Deadlift 80kg (176lbs) x 6 @ 15 years
Squats (only to parallel) ---> used a box so I could tell when I hit parallel
135 x 8
176 x 5
198 x 4
198 x 4
176 x 5
Olympic Squats ---> pause in the hole
90 + bands x 8
110 + bands x 8
135 + bands x 7,7,8
Romanian Deadlift: ---> hams were still sore from RDL a week ago
110 x 8
176 x 6,6 added chalk to these sets
Leg Extension:
60lbs x 20
70lbs x 15
80lbs x 12
9lbs x 12
Weighted Hypers:
45lbs x 15,15,15
Cable Curl:
1x6
1x10
1x8
2x12
20mins cycling
sick workout!
VIDEOS:
Parallel Squats, 198 x 4 http://www.youtube.com/watch?v=zSqtI6ga-_0&feature=channel
Oly Squats 135 + bands x 7 http://www.youtube.com/watch?v=LQKptRgS15I&feature=channel
RDL 176 x 6 YouTube - Romanian Deadlift 80kg (176lbs) x 6 @ 15 years
Last edited:
Nice vids. Good job!
A few things....
Make sure to force your knees out when coming out of the hole.
When squatting on that box, turn it at an angle so a pointed end is between your legs.
A few things....
Make sure to force your knees out when coming out of the hole.
When squatting on that box, turn it at an angle so a pointed end is between your legs.
yeah thanks, knees are always a problem, they often do that. And ok Ill turn the box next time. I hardly every squat from a box like that though I always go ATG, just wanted to see where I was going to parrallel, and the answer is pretty much the same as ATG lol
Knees coming in is a fight for me too. At least on limit sets. Form sometimes goes to shit just to make the lift. You know?
Yeah for sure, especially on squats, Im trying to remember everything to do ie sit back, stay on heels, look forward, drive hips, go deep, dont GM etc I often forget things lol.
RDL's the thing with my is often my knees bend a little and so it takes the hamstring stretch away from the lift. Im never sore coming off the RDL but the next day my hams are fucked. Today my hams were still sore from RDL's 7 days ago...
I think you are too young for using bands, bands are mostly for gaining acceleration and explosiviness which only works well if your form is great and you lift impressive weights. Louie Simmons words are that dynamic effort days are only for those that have a solid base, you gotta have something to work with, please don't hurt yourself.
I did like the box squats and the rdl those were great!
I did like the box squats and the rdl those were great!
OK, just wanted to try them out and see how they felt, I was planning on adding in CGBP, RDL and oly squats with bands into whatever program I do next as these 3 would be the main assistance for bench, dead, squat but Ill leave them if you think they would be a bad idea...
Really dont know what I want to do next, on one hand I wana get huge which means mostly 10-15 reps. On the otherhand I want to enter PL competitions and get strong and thick which means mostly 5-8 reps. I wana concentrate on squat dead and bench but Im also enjoying GHR, arm work, leg extensions, chins, dips etc
Focus on recovering first, then a perfect form, then big weights, then the bands. I think you should try the PL thing! You have grown with just reps from 5-8 so far.
Yeah, remembering what DaveTSI said to me - there isnt a magic routine which will make you big just get your squats in once or twice a week, heavydeads and heavy presses.
I dont think just upping the reps from 5-8 to 10-15 will make that much of a differance now I think about it. Gotta keep it simple too
Yeah, remembering what DaveTSI said to me - there isnt a magic routine which will make you big just get your squats in once or twice a week, heavydeads and heavy presses.
I dont think just upping the reps from 5-8 to 10-15 will make that much of a differance now I think about it. Gotta keep it simple too
That's what I like
Scotsman
New member
And what pray tell is wrong with being a heavy PLer?
Great work extramile! Keep it up.
Cheers,
Scotsman
Lol I would settle for being as cut as sub-zero...
And what pray tell is wrong with being a heavy PLer?
Great work extramile! Keep it up.
Cheers,
Scotsman
thanks scotsman!
That's what I like
and no clusterfucking!!!!!!!!
Yeah, I'm wondering when will you build a temple to honor me
Dont think Ill be able to lift the bricks and cement bags sorry bro
At your age I was already able to lift 50kg bags up to my shoulder...
But it's ok at least you know I deserve something like that... double At your age I was already able to lift 50kg bags up to my shoulder...
and how much did u bench & deadlift?
artificialaspirations
New member
i love sets of five. thats my magic number. greatest strength increases for me occur there.
I also like singles and triples.
Anything over 8 is tough for me.
I also like singles and triples.
Anything over 8 is tough for me.
Last edited:
I had sick strength increases on bench when I did 1x3 1x8 flat bench on monday. 4x8 ramping up incline on wednesday then 1x5 1x8 on friday flat bench using same weight as monday.
On the other hand I was deadlifting in the 6-8 rep range and making just as good strength gains...
and how much did u bench & deadlift?
Lol I was weighting 50-51kg
didn't even workout... It was only 4 months after my 15th birthday I joined a gym, once a week.Lol I was weighting 50-51kg
50kg?! wow you were 1 skinny ass punk lol.
yeah you told me the story, everyone though u were on steroids you bulked up loads all the girls said u suddenly got a nice ass blah blah blah.
lol
you get my pm btw?
50kg?! wow you were 1 skinny ass punk lol.
yeah you told me the story, everyone though u were on steroids you bulked up loads all the girls said u suddenly got a nice ass blah blah blah.
lol
you get my pm btw?
I need to know if he is going to lift too, but yeah I might have exactly what he needs.
Later or tomorrow I'll send it too you, but please don't share.
Shoulders nearly fully healed, its just on the upper chest/front delt tie in point that it hurts if I press my thumb in. Keep forgetting to do shoulder rehab stuff, Ill start on monday and hopefully it will be good to go at the end of this week. Did some floor presses today with 110 for 8-10 reps and it was fine, might do some again on wednesday or friday...
Today -
20mins cycling
Squats:
110lbs x 8
135lbs x 5
187lbs x 6 As low as possible on these 3 sets was ass to calves but didnt rly look that low cuz of wide stance
187lbs x 5
187lbs x 3
135lbs x 21
GHR:
25kg plate x 9
25kg plate x 5
20kg plate x 11
Leg Extension: ----> I love leg extensions!!!!
60lbs x 20
70lbs x 15
80lbs x 12
90lbs x 12
Tricep Pushdowns:
8 plates x 12 and a half, oops went to failure
8 plates x 8
8 plates x 7
7 plates x 13
20 mins cycling
realised I forgot to do calves when I got home!! damn, not done farmers in a while either, maybe go tomorrow and do calves and grip if Im bored...
VIDEOS:
Squats 187 x 5 YouTube - Squats - 187lbs x 5 @ 15 years
Squats 135 x 21 YouTube - 20 Rep Squats, 135lbs x 21 @ 15 years
20mins cycling
Squats:
110lbs x 8
135lbs x 5
187lbs x 6 As low as possible on these 3 sets was ass to calves but didnt rly look that low cuz of wide stance
187lbs x 5
187lbs x 3
135lbs x 21
GHR:
25kg plate x 9
25kg plate x 5
20kg plate x 11
Leg Extension: ----> I love leg extensions!!!!
60lbs x 20
70lbs x 15
80lbs x 12
90lbs x 12
Tricep Pushdowns:
8 plates x 12 and a half, oops went to failure
8 plates x 8
8 plates x 7
7 plates x 13
20 mins cycling
realised I forgot to do calves when I got home!! damn, not done farmers in a while either, maybe go tomorrow and do calves and grip if Im bored...
VIDEOS:
Squats 187 x 5 YouTube - Squats - 187lbs x 5 @ 15 years
Squats 135 x 21 YouTube - 20 Rep Squats, 135lbs x 21 @ 15 years
That will not help you with the technique or increasing the max weight. But it's fun though.
yeah I know 30 reps is kinda bad for strength training, which is why I will likely do the 20 reps. My legs are too small anyway and even if I stop the leg extensions and BS like that squat wont increase much cause of cardio, correct?
btw its been boiling hot today been drinking alot of fruit juice then just before bed Im drinking a glass and I realise oh crap fruit juice is full of sugar... lol damn
Yeah fruit juice it's very dense in calories which is real bad for the cutting...
And too much cardio and high reps (above 12) all bad for strength training. But if you enjoy it, go ahead.
I forgot about the sugar in fruit juice, Ill post up what I ate today this evening.
How bad is organic whole milk?
OK, thing is for breakfast before school I need somthing quick and easy so Iv been having 600ml organic milk + 40g whey and 1 or two bananas. not sure what i will have now...
k, here's what you should have. Ask SL this fills him up and is his recipe.
first off, i have one of the biggest appetites ever. I pound food like none other.
get some ANPB (because i know you love it anyway). put 2 Tbsp's of that and 2 scoops of chocolate whey protein powder in a bowl.
heat it for 90 seconds. Protein Brownies. Awfully amazing and low in sugar (if your Prot powder is low in sugar which it should be). this will give you a good amount of protein as well.
first off, i have one of the biggest appetites ever. I pound food like none other.
get some ANPB (because i know you love it anyway). put 2 Tbsp's of that and 2 scoops of chocolate whey protein powder in a bowl.
heat it for 90 seconds. Protein Brownies. Awfully amazing and low in sugar (if your Prot powder is low in sugar which it should be). this will give you a good amount of protein as well.
sounds real nice but my protein powder tastes like ass... lol.
This saturday Iv got all the ingredients to make a bit batch of meat loaf so after school when Im hungry I can have that. As for breakfast maybe Ill start having oats, ANPB and blueberries as cereal which is real nice and make some more protein bars to have with it...
Today was kinda weaker than usual, didnt feel too well and hadnt eaten much
20mins cycling
Deficit Deads: ---> from 15kg plates
110lbs x 8
176lbs x 6
247.5lbs x 6, 5, 4 FORM STARTED TO GET A LITTLE WORSE THAN USUAL
225lbs x 8 DOUBLE OVERHAND (hook grip)
Cable Curl: ---> constant tension
50lbs x 3 yah weaker for sure
40lbs x 9
40lbs x 7
30lbs x 15
35lbs x 12
Calf Raises:
120lbs x 100, rest paused
Cable Crossover ---> w/ hard squeeze
Chest mind-muscle connection seems to have inmproved since I not trained it for 3 weeks
15lbs each hand x 15
20lbs each hand x 10
20lbs each hand x 10
PinWheel Curls:
38.5lb Db x 8 per arm x3sets
20 mins cycling
not bad workout, lockouts were hard on deads and I got weaker each time, even the set of 6 reps had like 2 seconds between reps. If this doesnt improve next week then Im gonna switch to conventional deads or maybe even rack pulls from the knee. was weaker on everything which makes me think it was what I ate and how I felt and not actually getting weaker on deads...
VIDEO:
247.5lb x 4 deads, (final set) YouTube - Deficit Deads 247.5 x 4 @ 15 years
20mins cycling
Deficit Deads: ---> from 15kg plates
110lbs x 8
176lbs x 6
247.5lbs x 6, 5, 4 FORM STARTED TO GET A LITTLE WORSE THAN USUAL
225lbs x 8 DOUBLE OVERHAND (hook grip)
Cable Curl: ---> constant tension
50lbs x 3 yah weaker for sure
40lbs x 9
40lbs x 7
30lbs x 15
35lbs x 12
Calf Raises:
120lbs x 100, rest paused
Cable Crossover ---> w/ hard squeeze
Chest mind-muscle connection seems to have inmproved since I not trained it for 3 weeks
15lbs each hand x 15
20lbs each hand x 10
20lbs each hand x 10
PinWheel Curls:
38.5lb Db x 8 per arm x3sets
20 mins cycling
not bad workout, lockouts were hard on deads and I got weaker each time, even the set of 6 reps had like 2 seconds between reps. If this doesnt improve next week then Im gonna switch to conventional deads or maybe even rack pulls from the knee. was weaker on everything which makes me think it was what I ate and how I felt and not actually getting weaker on deads...
VIDEO:
247.5lb x 4 deads, (final set) YouTube - Deficit Deads 247.5 x 4 @ 15 years
Today
20mins cycling
ATG Squats:
110lbs x 8
154lbs x 6
198lbs x 5 spotter grabbed me and started helping after 2nd rep even though I told him not to...
198lbs x 3 on my own, exept on the last rep I started to GM to spotter pulled me back slightly
176lbs x 4 wtf
Olympic Squats:
176lbs x 6 wtf why am I stronger on these than on wider stance squats?
176lbs x 5
143lbs x 20 hard!
Barbell Shoulder Press---> very pleased to be able to do these again!!!
45lbs x 8
66lbs x 8
77lbs x 8
90lbs x 8
90lbs x 6
90lbs x 6
72lbs x 11
66lbs x 12 constant tension
Calf Raises:
12l1bs x 100 rest paused
Wide Grip Rack Chins:---> smith bar has just been replaced and its like a god damn cheese grater!
3 sets of 6 with bodyweigh only
20mins cycling
Pretty good workout, finally I can start doing upper body work now. Got some squat problems which Im going to make a new thread about...
20mins cycling
ATG Squats:
110lbs x 8
154lbs x 6
198lbs x 5 spotter grabbed me and started helping after 2nd rep even though I told him not to...
198lbs x 3 on my own, exept on the last rep I started to GM to spotter pulled me back slightly
176lbs x 4 wtf
Olympic Squats:
176lbs x 6 wtf why am I stronger on these than on wider stance squats?
176lbs x 5
143lbs x 20 hard!
Barbell Shoulder Press---> very pleased to be able to do these again!!!
45lbs x 8
66lbs x 8
77lbs x 8
90lbs x 8
90lbs x 6
90lbs x 6
72lbs x 11
66lbs x 12 constant tension
Calf Raises:
12l1bs x 100 rest paused
Wide Grip Rack Chins:---> smith bar has just been replaced and its like a god damn cheese grater!
3 sets of 6 with bodyweigh only
20mins cycling
Pretty good workout, finally I can start doing upper body work now. Got some squat problems which Im going to make a new thread about...
urm
8.00am 2 cups coffee, 1 large banana, 400ml WATER + 40g whey with some coffee powder to give it some taste
11.15 am egg muffin, bagel with cream cheese, 500ml water
12.35 medium sized piece of fish with chips and more water
4.00 2 beef burgers (hardly any fat in them, I checked) with 2 bread rolls and a small amount of cheese. multivitamin, 2g fish oil, green tea extract
7.30 - 9.00 workout
post workout 45g whey, few sweets, some water melon
11.30 gonna have 5 large whole eggs maybe 1 slice wholemeal toast but probably not
11.15 and 12.35 were shit because had to buy food at school...
Today -
15 mins cycling
2 circuits of shoulder rehab stuff, stretches, scapula retraction and protraction etc
Close Neutral Chins:
Bodyweight x near failure. Reps: 9, 6, 5. (9 is a pr)
Flat BB:
bar x 8
88lbs x 8
110lbs x 8
132lbs x 8
132lbs x 8
143lbs x 8
143lbs x 8
121lbs x 15
Incline DB
50lbs x 6
44lbs x 8
40lbs x 9 SHORT RESTS
Assisted Dips (deep)
45lbs assistance x 10, 9, 7
Incline DB Zottman Curls ---> love these!
22lbs x 12, 15, 13, 10, 12, 15 Bi's and forarms pumped as fuck!
30mins cycling
15 mins cycling
2 circuits of shoulder rehab stuff, stretches, scapula retraction and protraction etc
Close Neutral Chins:
Bodyweight x near failure. Reps: 9, 6, 5. (9 is a pr)
Flat BB:
bar x 8
88lbs x 8
110lbs x 8
132lbs x 8
132lbs x 8
143lbs x 8
143lbs x 8
121lbs x 15
Incline DB
50lbs x 6
44lbs x 8
40lbs x 9 SHORT RESTS
Assisted Dips (deep)
45lbs assistance x 10, 9, 7
Incline DB Zottman Curls ---> love these!
22lbs x 12, 15, 13, 10, 12, 15 Bi's and forarms pumped as fuck!
30mins cycling
Pull-ups used to fuck up my abs when i was a teenager
yeah i thought it was that, why do u think teens abs got worked so hard wheb doin chins?
Because of the mind-muscle connection, as a teen you can't focus on a specific bodypart as someone a little more advanced...
artificialaspirations
New member
you gotta improve your breakfasts. Don't you like meat and eggs?
Yeah I do, just fruit and whey is quick and in the mornings I only have time for quick things cause of school...
Today Iv had:
Breakfast : 500ml whole organic milk + 30g whey, 1 very large banana
11.15: 20g proteins worth chicken in a tortilla wrap with salad and peppers
12.35: same as above then bought a piece of spicy chicken burger thing at school aswell
4.00 just about to eat, not sure what to have, got a steak for later and eggs for after the gym, not sure what to have. This is the worst time of the day for me...
Get up 30 minutes early and eat some real food!!!!!
I would eat the eggs at breakfast then drink the milk/oats/whey/banana post workout.
B
Big_BK
Guest
I have the same problem as EM with breakfast. If i try and eat anything substantial i puke. As long as you are getting something in your system its better then nothing, make up for it later in the day.
Ah glad to see someone else has this problem, well its kinda cool puking because then I get the day off school, lol. But still, few weeks ago I had 2 large bananas, and 800ml whole milk for breakfast, 30mins later it was all in the toilet and I was puking. Im getting sick of eggs though I eat them too much...
Anyway, training:
Today:
15mins cycling
Barbell Shoulder Press:
66lbs x 8
77lbs x 5
94lbs x 5
94lbs x 4 and a half
88lbs x 5
66lbs x 12
66lbs x 13
Deadlifts (back up to 20kg plates instead of 15's)
135 x 8
176 x 6
225 x 3
247.5 x 5
247.5 x 3
225 x 6 DOUBLE OVERHAND (hook grip)
225 x 8 mixed grip
One Arm Rows:
38.5lb Db x 15
38.5lb Db x 20
38.5lb Db x 20
The way I did these was 10 reps pulling elbows back and squeezing for a count at the top concentrating on using lats not biceps. Doing this I got 10 reps per set. Then went into 5 extra reps on the first set and 10 extra reps on the second and third set of just pulling the dumbell up using both biceps and lats.
Wide Grip Assisted Chins:
3 sets 10 reps, cant remember assistance provided
Close Neutral Chins:
Bodyweight x 5
Seated Cable Row
12 plates x 12
11 plates x 20
11 plates x 20
Rippetoe Shrugs
-superset with-
Breathing DB Pullover
315lb x 12 + 45lb x 20
265lb x 25 + 45lb x 20
30 mins cycling
Man assisted chins suck, cant get lats to take the load. Also, why the hell am I weaker on deads using 20kg plates than using 15kg plates?! Time for rack pulls because lockouts take me so long to complete and Im in the top half position for so long my back starts to round. Got a video but battery ran out again so you only see the first rep so cba to upload that.
Really annoyed about DL strength though, gonna start doing rackpulls I think...
