Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

My Training Journal

Amazing... 7 exercises just for back... sometimes I think you should hit yourself with a plate...
 
well I asked u what should i do for the next few weeks before i go on holiday and u never gave me a proper answer so Iv just been having fun this week...
 
EM: I did 100 chin ups yesterday and also suprisingly had sore abs. NOt very sore but noticeable.

Bit suprised too - but these were done explosively as possible, so their was a bit more rocking than when I normally do them
 
desmond said:
EM: I did 100 chin ups yesterday and also suprisingly had sore abs. NOt very sore but noticeable.

Bit suprised too - but these were done explosively as possible, so their was a bit more rocking than when I normally do them
Click to expand...

BRAG!

I could do 100. If i did sets of 10 and took 10 minute rests in between :(
 
ExtraMile said:
well I asked u what should i do for the next few weeks before i go on holiday and u never gave me a proper answer so Iv just been having fun this week...
Click to expand...

Ok ok have fun :supercool Ahmmm about the deads we will talk maybe tomorrow, the transition from Deficit to normal range will help just give it a couple more workouts.
 
ExtraMile said:
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...
Click to expand...

Make time. Its the most important meal of the day.
 
OneBreath said:
BRAG!

I could do 100. If i did sets of 10 and took 10 minute rests in between :(
Click to expand...

lol

it wasn't in one set.

I was only taking one minute rest breaks. First set was about 25 and last set was only 5. First time I have tried high rep chins since I was 16-7 (I did 40 consecutively at 17 - we had a chin up bar and it was the only weights exercise I did lol)
 
Today -

15mins cycling

Olympic Squats:
88lbs x 8
110lbs x 8
135lbs x 6
187lbs x 4
198lbs x 2 - big time PR. see below *
187lbs x 3
149lbs x 10 - was gonna go for 20 but I was spent

Close Grip Bench: - no hip drive and no back arch.
bar x 8
88lbs x 8
110lbs x 8
135lbs x 6
135lbs x 6
135lbs x 7

Leg Extensions:
60lbs x 20
70lbs x 15 this and the 60 weren't even that hard...
90lbs x 12
90lbs x 12
100lbs x 10

Incline DB Zottman Curls:
22lb Db's x 20
27.5lb Db'x 8
27.5lb Db's x 7
22lb Db's x 20 only just got 20

Smith Calf Raise on Block
120lbs x 30 rest pauses, got two sets of 15. didnt have time for anymore.

* was just gonna carry on with 187lbs x 4, took a while of thinking but then loaded up the 198, was just gonna go for 1 rep. This itself would have been a oly squat PR but the first rep went up easy. Went down for a second and I think I would have got it but very slowly, about half way up my spotter helped me a little but not much at all, I think he was a bit quick to jump in though. Still, happy with it either way.
 
Today - starting to base my workouts around the bill star 5x5 I was on before injury...

15mins cycling

Olympic Squats:
88lbs x 5
110lbs x 5
135lbs x 5
165lbs x 3
198lbs x 3
198lbs x 3
198lbs x 1 - was spent and the first rep was very hard to decided to stop
176lbs x 6
143lbs x 25 fuck yeah!!

Flat Bench:
bar x 8
88lbs x 5
110lbs x 5
135lbs x 5
155lbs x 5
155lbs x 5
155lbs x 5
121lbs x 15 medium grip, elbows out more

Incline Db:
38.5lb Db's x 12
38.5lb Db's x 12
38.5lb Db's x 12

Smith Calfs On Block:
127lbs x 105 rest paused

30mins cycling

VIDEOS:
Oly Squats 198 x 3 YouTube - Olympic Squats 198lbs x 3 @ 15years
Flat Bench 155 x 5 YouTube - Flat Bench 155lbs x 5 @15years
 
Was your 25 rep squat done with pauses between reps or "breathing style".

I'm incorporating 20 rep Olympic breathing squats in my routine ATM and loving the psychological challenge.
 
ExtraMile said:
Today - starting to base my workouts around the bill star 5x5 I was on before injury...

15mins cycling

Olympic Squats:
88lbs x 5
110lbs x 5
135lbs x 5
165lbs x 3
198lbs x 3
198lbs x 3
198lbs x 1 - was spent and the first rep was very hard to decided to stop
176lbs x 6
143lbs x 25 fuck yeah!!

Flat Bench:
bar x 8
88lbs x 5
110lbs x 5
135lbs x 5
155lbs x 5
155lbs x 5
155lbs x 5
121lbs x 15 medium grip, elbows out more

Incline Db:
38.5lb Db's x 12
38.5lb Db's x 12
38.5lb Db's x 12

Smith Calfs On Block:
127lbs x 105 rest paused

30mins cycling

VIDEOS:
Oly Squats 198 x 3 YouTube - Olympic Squats 198lbs x 3 @ 15years
Flat Bench 155 x 5 YouTube - Flat Bench 155lbs x 5 @15years
Click to expand...

Nice work!
 
desmond said:
Was your 25 rep squat done with pauses between reps or "breathing style".

I'm incorporating 20 rep Olympic breathing squats in my routine ATM and loving the psychological challenge.
Click to expand...

I dunno really breathing style pretty much, as I got tired I had to stand and take some breaths between sets yeah. You gonna do the pullovers with them too?
 
Today Was Great...

15mins cycling

Olympic Squats - Light Day
88lbs x 4 pause in the hole
110lbs x 4 pause in the hole
135lbs x 4 pause in the hole
155lbs x 4 pause in the hole
155lbs x 2 FRONT SQUAT
135lbs x 8 FRONT SQUAT

Standing Shoulder Press
45lbs x 8
66lbs x 6
94lbs x 5 <-- new pr!
94lbs x 4 and a half (fail)
72lbs x 12
72lbs x 9

Deadlifts
135lbs x 7
176lbs x 5
259lbs x 6 <-- new pr!
259lbs x 4
242lbs x 6

Deficit Deads - bar at ankles, was as low as I could go
135lbs x 8 easy
176lbs x 10 easy *superset* Breathing Pullovers 45lbs x 25
198lbs x 8 easy again! <--new Pr! *superset* Breathing Pullovers 50lbs x 20

Wide Grip Rack Chins
Bodyweight x 7, 6, 6, 5, 4 <-- New Pr on the 7!

Dips
Bodyweight x 5, 5, 3
50lbs Assistance x 12, 10

Incline DB Zottman Curls
27.5lb Db's x 9 <-- New Pr!
27.5lb Db's x 6
22lb Db's x 25 <-- New Pr!

30 mins cycling

That last set of curls pumped my bi's and forearms to shit! Never been that pumped before couldnt even open the door to the toilets! My forearms get pumped so easily, they got pumped when doing the rack chins even when I used straps!

Deficit deads are getting interesting, never pulled from that low before and was suprisingly easy, Before when I did deficits from 15kg plates it was much higher than that and 198 was alot harder. Great workout, lots of PR's!
 
ExtraMile said:
I dunno really breathing style pretty much, as I got tired I had to stand and take some breaths between sets yeah. You gonna do the pullovers with them too?
Click to expand...

I have been doing 20 reppers twice per week - just started.

Cannot be fucked doing the pullovers supersetted lol. Maybe I should try but ATM moment its the last thing on my mind.

Hoping to do 20x100 (20x220lb) for Olympic squats next week or if not week after with slow negatives.

My back and arms are far to weak for powerlifter squats at this rep range - it is simply too taxing to keep the bar on. However, I may start giving it ago anyway. I guess it would build a strong lower back.
 
des, what's your reason for doing 20 twice a week? Do you have a specific goal or just to do it? Just asking because it seems an extreme style.

Also, on PL squats, it might not hurt to build your lower back first if you think it might be a problem. GMs or weighted back extensions as extra work would easily bring you up to speed.
 
fortunatesun said:
des, what's your reason for doing 20 twice a week? Do you have a specific goal or just to do it? Just asking because it seems an extreme style.

Also, on PL squats, it might not hurt to build your lower back first if you think it might be a problem. GMs or weighted back extensions as extra work would easily bring you up to speed.
Click to expand...

weirdly, i find my legs recover better on higher frequency. Yes, its an extreme style but I thought I would give it a go. I enjoy it and so far its not interfering with my 5 rep squats

My lower back copes fine on powerlifter squats normally, its just the 20 rep breathing squats take about 3 minutes and my lower back can't cope with that.

But i think i should do more lower back work as its letting my DL's down. It just never seems to grow (I do weighted back extensions although not GM)
 
Interesting.

What you say about recovery is true. Russian volume weightlifters will go 4-5 times a week. They do lunges and low impact plyometric work in preperation to a peaking cycle which they believe stretches the leg muscles and makes them receptive to high volume. It's not in the program to the 20 rep breathing squats, but their aim is, of course, different.

How heavy do you go on those extensions? You could bring your range down to six . Or maybe rack pulls? Lifting more than maximum weight might provide some stimulus.
 
Good, good everything is falling into place. Congrats on the PRs, still have a long run to do on this routine!

Ps: maybe now instead of saibot's bitch you write korin's bitch above your avi... just saying
 
desmond said:
weirdly, i find my legs recover better on higher frequency. Yes, its an extreme style but I thought I would give it a go. I enjoy it and so far its not interfering with my 5 rep squats

My lower back copes fine on powerlifter squats normally, its just the 20 rep breathing squats take about 3 minutes and my lower back can't cope with that.

But i think i should do more lower back work as its letting my DL's down. It just never seems to grow (I do weighted back extensions although not GM)
Click to expand...

odd, same thing with me. I am recovering very well for high rep not what i expected! Might want to work on form if your lower back is bothering you on squats that take a long time. I am having the same problem and i need to change my form up a little, the power lifting stance puts alot of stress on hips and such.
 
Big_BK said:
odd, same thing with me. I am recovering very well for high rep not what i expected! Might want to work on form if your lower back is bothering you on squats that take a long time. I am having the same problem and i need to change my form up a little, the power lifting stance puts alot of stress on hips and such.
Click to expand...

My form is apparently excellent. I have it watched by a few people. And I'm not being conceited as I consider my DL and bench form to be poor. Maybe i just need to do more lower back exercises. I also find the low bar position difficult to hold on 3 minute breathing squats. I reserve the powerlifter style for lower reps as a result

fortunatesun: not very heavy at all. I was doing it with 10kg very slowly because I thought that with a heavier weight I was mainly using my glutes (that's how it felt anyway), but i realize this is silly as the lower back is only worked isometrically really anyone so I will try and increase the weight.
 
desmond said:
My form is apparently excellent. I have it watched by a few people. And I'm not being conceited as I consider my DL and bench form to be poor. Maybe i just need to do more lower back exercises. I also find the low bar position difficult to hold on 3 minute breathing squats. I reserve the powerlifter style for lower reps as a result

fortunatesun: not very heavy at all. I was doing it with 10kg very slowly because I thought that with a heavier weight I was mainly using my glutes (that's how it felt anyway), but i realize this is silly as the lower back is only worked isometrically really anyone so I will try and increase the weight.
Click to expand...

Has anyone watched you while doing 20 rep squats for the entire 20? I'll admit, when i do them my form goes out the window around #15. My lower back i usually sore the next day and i know it's because those last 5 i threw every muscle i had into the rep.
 
ExtraMile said:
Today Was Great...

15mins cycling

Olympic Squats - Light Day
88lbs x 4 pause in the hole
110lbs x 4 pause in the hole
135lbs x 4 pause in the hole
155lbs x 4 pause in the hole
155lbs x 2 FRONT SQUAT
135lbs x 8 FRONT SQUAT

Standing Shoulder Press
45lbs x 8
66lbs x 6
94lbs x 5 <-- new pr!
94lbs x 4 and a half (fail)
72lbs x 12
72lbs x 9

Deadlifts
135lbs x 7
176lbs x 5
259lbs x 6 <-- new pr!
259lbs x 4
242lbs x 6

Deficit Deads - bar at ankles, was as low as I could go
135lbs x 8 easy
176lbs x 10 easy *superset* Breathing Pullovers 45lbs x 25
198lbs x 8 easy again! <--new Pr! *superset* Breathing Pullovers 50lbs x 20

Wide Grip Rack Chins
Bodyweight x 7, 6, 6, 5, 4 <-- New Pr on the 7!

Dips
Bodyweight x 5, 5, 3
50lbs Assistance x 12, 10

Incline DB Zottman Curls
27.5lb Db's x 9 <-- New Pr!
27.5lb Db's x 6
22lb Db's x 25 <-- New Pr!

30 mins cycling

That last set of curls pumped my bi's and forearms to shit! Never been that pumped before couldnt even open the door to the toilets! My forearms get pumped so easily, they got pumped when doing the rack chins even when I used straps!

Deficit deads are getting interesting, never pulled from that low before and was suprisingly easy, Before when I did deficits from 15kg plates it was much higher than that and 198 was alot harder. Great workout, lots of PR's!
Click to expand...

My tri's, lats, delts, chest, lower back and bi's are sore as fuck now, the day after this!
 
Today was pretty good too...

Olympic Squats
94lbs x 5
116lbs x 5
140lbs x 5
176lbs x 5
198lbs x 5 <-- new pr!
198lbs x 5
176lbs x 1 pause in the hole <-- new pr!
155lbs x 6 pause in the hole

High Pulls
110lbs x 5
135lbs x 7 <-- new pr!
121lbs x 8
121lbs x 8

Shrugs
55lb Db's x 20
55lb Db's x 20

Flat Bench
94lbs x 5
116lbs x 5
143lbs x 5
160lbs x 3 <-- new flat back pr!
160lbs x 3
160lbs x 3 easy!!!
135lbs x 8

VIDEOS:
Squats 198 x 5 YouTube - Oly Squats 198 x 5 @ 15yo
Paused Squats 155 x 6 YouTube - Paused Oly Squats 154 x 6 @ 15yo
High Pulls YouTube - High Pulls Compilation
Flat Bench 160 x 3 YouTube - Flat Bench 160 x 3 @ 15yo
 
I was watching your high pull vid - something's not right.
You're rowing the bar up and then muscling it to high pull.
Compare to this one:

Clean High Pull Information

His back is coming up a split second after takeoff. I'm thinking that you're using your upper body to pull the bar up instead. You want to start the pull with your legs as described and use the momentum of your leg drive to power the bar up. Then it's just controlling the bar on it's path up into a high pull. Once you get the hang of it you will be able to handle much more weight.
 
JDid23 said:
dam man.. imagine yourself in a few years. do you want to go pro in PLing or BBing? Honestly, at 15 man you're dirty!
Click to expand...

Thanks man, well I enjoy PLing right now so maybe I will compete in that, but PLing at a young age builds a good base so whatever I choose to go into - bodybuilding, more PLing, olympic lifting, strongman would benefit...

Fortunatesun - ah so all the high pull is is basically the first part of a clean and press, but where the shoulders and arms normally come in to pull the bar up and catch it, you stop before that happens? so its kinda like a power shrug from a dead weight?
 
Yes. The way you've stated it makes the thought process easy to understand.

You can easily DL that weight - getting the bar up isn't going to be a problem. Use leg drive to make the bar fly up as fast as possible and use that momentum to help your arms pull.
 
fortunatesun said:
Yes. The way you've stated it makes the thought process easy to understand.

You can easily DL that weight - getting the bar up isn't going to be a problem. Use leg drive to make the bar fly up as fast as possible and use that momentum to help your arms pull.
Click to expand...

ok thanks, one question - should i stay flat on me feet or come up onto my toes?
 
artificialaspirations said:
looking much more solid. Bigger and stronger too. what's height weight now?
Click to expand...

Height 5 foot 7, weight not sure but now at 8.00pm Im 178lbs, I havnt even ate much today either. Dropped some weight as you can see, now when I tense my abs you can see the outlines of them. In the morning you can see my top 4 if I tense too!

I dont really do any forms of rows at all, I havnt done in ages, on the bill star which Im on now all I do for back is chins and high pulls on monday, deads on wednesday and a few sets of shrugs on friday. Despite this my back seems to be gettin much thicker! Cant imagine what would happen if I swapped high pulls for BB Rows :p
 
Today -

20mins cycling

OLYMPIC SQUATS
99lbs x 5
121lbs x 5
149lbs x 5
182lbs x 5
204lbs x 5
160lbs x 6 --> 2 sec pauses in the hole

HIGH PULLS
110lbs x 5
135lbs x 5
143lbs x 5
149lbs x 5
143lbs x 5
135lbs x 5

FLAT BENCH
88lbs x 5
110lbs x 5
135lbs x 5
155lbs x 5 easy!
155lbs x 5 easy!
155lbs x 5 easy!
138lbs x 10

INCLINE DB
38.5lb Db's x 20 --> new pr!
38.5lb Db's x 12
38lb Db's x 10 (short rests between sets)

PINWHEEL CURLS
38.5lb Db's x 14 per arm
38.5lb Db's x 16 per arm
38.5lb Db's x 12 per arm

INCLINE DB ZOTTMAN CURLS
27.5lb Db's x 9 --> new pr!
27.5lb Db's x 7
22lb Db's x 30
27.5lb Db's x 7
-dropset
22lb Db's x 10

30mins cycling

just realised why my flat bench was so easy, did last weeks weights, fuck thats annoying. Bi's didnt get as pumped as last workout either...
 
Yo decided to go to the gym today, was weaker than normal I think but it felt great, and got a good video!

Standing BB Shoulder Press:
bar x 8
66lbs x 5
83lbs x 5
99lbs x 5 <-- new pr!
99lbs x 4
94lbs x 5
77lbs x 10
77lbs x 7

Deadlifts:
135lbs x 8
176lbs x 5
220lbs x 3
264lbs x 1
286lbs x 1 <-- 1 rep pr!
308lbs x 0 fail
286lbs x 1 + 15 sec grip hold, tore my hands to shreds!
220lbs x 8 deficit dead on the box

Dips:
Bodyweight x 5,5,4

man I didnt even eat that much today, slept for ages after school though, I think I can hit the 308lbs (3 plates per side) in a few weeks except I got 4 weeks worth of holidays in the next 6 weeks with only 2-4 days between them, so not sure if strength will suffer or not. Oh well, we'll see what happens in two weeks.

VIDEO:
YouTube - Deadlift Workout
 
Damn thats a narrow ass stance and grip for the deadlift. Not sure if I would be even able to dealift with my feet that close. Have you ever tried to widen yourself a bit?




ExtraMile said:
Yo decided to go to the gym today, was weaker than normal I think but it felt great, and got a good video!

Standing BB Shoulder Press:
bar x 8
66lbs x 5
83lbs x 5
99lbs x 5 <-- new pr!
99lbs x 4
94lbs x 5
77lbs x 10
77lbs x 7

Deadlifts:
135lbs x 8
176lbs x 5
220lbs x 3
264lbs x 1
286lbs x 1 <-- 1 rep pr!
308lbs x 0 fail
286lbs x 1 + 15 sec grip hold, tore my hands to shreds!
220lbs x 8 deficit dead on the box

Dips:
Bodyweight x 5,5,4

man I didnt even eat that much today, slept for ages after school though, I think I can hit the 308lbs (3 plates per side) in a few weeks except I got 4 weeks worth of holidays in the next 6 weeks with only 2-4 days between them, so not sure if strength will suffer or not. Oh well, we'll see what happens in two weeks.

VIDEO:
YouTube - Deadlift Workout
Click to expand...
 
lmao did anyone else see the weirdass looking guy in what looked like red boxers looking when he was doing the 286x1
 
JDid23 said:
lmao did anyone else see the weirdass looking guy in what looked like red boxers looking when he was doing the 286x1
Click to expand...

that guys a retired powerlifter who pulled 700 in his day and helped he out alot when my deadlift was fucked up...


skullcrushin22 said:
Damn thats a narrow ass stance and grip for the deadlift. Not sure if I would be even able to dealift with my feet that close. Have you ever tried to widen yourself a bit?
Click to expand...

yeah it is narrow, but I like it like that, I have tryed pulling with my hands and feet further out and my hips always fly up and my form starts to get worse with each rep... wierd.
 
haha EM-- there is a very similar guy at my gym who trains his son who helped me with some shit too.. But this guy was wearing shorter black shorts.
 
skullcrushin22 said:
Damn thats a narrow ass stance and grip for the deadlift. Not sure if I would be even able to dealift with my feet that close. Have you ever tried to widen yourself a bit?
Click to expand...

I pull pretty narrow to. Look at konstantinov or what ever his name is, i think he pulls with this heels together.
 
Big_BK said:
I pull pretty narrow to. Look at konstantinov or what ever his name is, i think he pulls with this heels together.
Click to expand...

doesnt a narrow stance mean the work is on more the posterior chain, and a sumo stance the work is on the inner thigh and hips?
 
ExtraMile said:
doesnt a narrow stance mean the work is on more the posterior chain, and a sumo stance the work is on the inner thigh and hips?
Click to expand...

When I said widen a bit I was just referring to maybe a bit outside shoulder width. Ive tried pulling sumo several times and I dislike it even though it shortens your path.
 
skullcrushin22 said:
When I said widen a bit I was just referring to maybe a bit outside shoulder width. Ive tried pulling sumo several times and I dislike it even though it shortens your path.
Click to expand...

no yeah i know what you meant, the deadlift stance most people use when they pull conv. I was just wondering, does the conv deadlift use more posterior chain as opposed to hips and inner thigh?

I prefer deads narrow stance like that anyway, the wider i go the harder i find it to keep my back flat...
 
Today - morning workout!

Pre Workout Meal - 75g oats + 1.5 cups whole milk made into porridge with a little sugar, some raisens and some dryed apricots
3 fryed eggs (fryed in olive oil)
2 cups coffee
multivitamin

20mins cycling

OLYMPIC SQUATS
99lbs x 5
121lbs x 5
149lbs x 5
182lbs x 3
198lbs x 3
198lbs x 2
176lbs x 6
154lbs x 10

FLAT BB BENCH
Bar x 10
99lbs x 5
121lbs x 5
143lbs x 5
160lbs x 3 easy!
160lbs x 5
160lbs x 5
160lbs x 5

FLAT DB BENCH
50lb Db's x 10
50lb Db's x 6

DB SHRUGS
55lb Db's x 20
55lb Db's x 19
50lb Db's x 20
50lb Db's x 20

CGBP
132lbs x 8
132lbs x 7
132lbs x 6 (short rests between sets)

REVERSE GRIP CHINS
Bodyweight 180lbs x 6, 5, 4, 4

BB CURL
55lbs x 8 and a half
45lbs x 11
45lbs x 10 and a half
*superset with*
45 DEGREE INCLINE BILATERAL ZOTTMAN CURLS
22lb Db's x 11
17lb Db's x 11 Bi's and Forearms were so pumped couldnt hold onto the 22lb DB's!
17lb Db's x 11

PINWHEEL CURLS
33lb Db's x 13 per arm
39lb Db's x 8 per arm
33lb Db's x 11 per arm - forearms were so pumped I dropped them half way through!

45mins cycling - hard to grip the handlebars!

Post Workout:
Massive chunk of watermelon
Shake made of 500ml organic whole milk, 1 cup oats, 2 large bananas, 42g whey, 4 tbsp ANPB

Sick workout, so Im a week back on my squats after my holiday, and right where I was with my flat bench. Gonna keep this bi routine once a week, Saibot gave it my and its sick! Maybe its because Im leant back so much or maybe just because my arms were so pumped I couldnt lift them above my head but on the incline curls, I cant squeeze my bi's. But Im sick of these skinny ass 14 inch Bi's so whatever.

I love flat db press too, instead of doing the burn out set on Flat BB after my heavy sets, Im gonna start doing the burn out set with DB's.

Targets For November:
Deadlift 315 x 3
Olympic Squat 230 x 5
Flat Bench 193 x 3
15 Bodyweight Reverse Grip Chins
15 Bodyweight Dips
Flat DB Press the 66lb Db's for reps
Standing BB press 121 x 5
 
first time in a long time i haven't seen PRs from you!

Anyways, welcome back man and good luck hitting those goals!!
 
I know no PR's that workout :(

Today Im sore as fuck though! This always happen when I take a week or longer off from the gym.

Today my Quads (especially tear drop and outter sweep), Glutes, Lats, Traps (especially lower traps), Lower Back, Biceps, Chest, Brachioradialis, Abs and Front Delts hurt like a bitch! Tear drop and Bi's are sore to touch! I love it :p

Just did cardio today then tomorrow gonna do some deads, dips, shoulder presses and calves, Then got another holiday for a week. Ill be able to do alot of swimming while Im on holiday though so its not too bad.
 
Today -

STANDING BB SHOULDER PRESS
Bar x 8
66lbs x 5
83lbs x 5
99lbs x 4
99lbs x 3
94lbs x 4
77lbs x 8
77lbs x 7

DEADLIFTS
132lbs x 6
198lbs x 5
242lbs x 3
264lbs x 5
264lbs x 4
264lbs x 3
225lbs x 5 DEFICIT WITH BAR AT ANKLES TO START

DB PULLOVER
50lb Db x 20

DEEP DIPS
(Bodyweight 180lbs)
1st set - 7 reps
2nd set - 6 reps
3rd set - 5 reps
4th set - (40lbs assistance) 16 reps
5th set - (30lbs assistance) 9 reps
6th set - (35lbs assistance) 11 reps

DB PULLOVER
44lb Db x 20
44lb Db x 20

ROPE PRESSDOWN
5 Plates x 25 reps

CALVES-
Did about 9 sets total, about 5 sets on the smith standing on a block and 4 sets seated calf raise machine, standing smith I started off did 2 sets doing dropset finishing with DC style calf raises. Then did 2 sets going to failure at around 6 reps then doing partials, then finished with one lighter set got 20 reps. The moved to the seated calf raise machine, started with 90lbs very slow negatives like 5 seconds on the negative got about 8 reps with that on every set then use my hands as assistance and did negetives. On my last set I went straight over to the lying leg curl machine and did 80lbs for 20 reps doing rest pauses, my rest pause sets went 6,5,4,3,2.
 
Last edited:
Today - been on holiday this week again so diet has been shit!

OLYMPIC SQUATS
99lbs x 5
121lbs x 5
149lbs x 5
176lbs x 5
198lbs x 5
198lbs x 4
165lbs x 8 pause in the hole

FLAT BB BENCH
bar x 8
99lbs x 5
121lbs x 5
149lbs x 3
165lbs x 3 easy!
165lbs x 5 <-- new flat back pr!
165lbs x 5
165lbs x 5
132lbs x 13 medium grip

Tomorrow morning gonna do some CGBP, Biceps and Calves!
 
Last edited:
Today -

15 mins cycling

CGBP
bar x 8
94lbs x 8
116lbs x 8
138lbs x 9
138lbs x 7
138lbs x 6
121lbs x 10

DB SHRUGS
55lb Db's x 20
55lb Db's x 20 not the best ROM
50lb Db's x 20 full ROM
50lb Db's x 20 full ROM again

STANDING SMITH CALF RAISE (on block)
88lbs x 8 warmup
154lbs x 7 with 2 dropsets
154lbs x 6 with 2 dropsets
154lbs x 6 with 2 dropsets

SEATED CALF MACHINE ----> very slow negatives
90lbs x 5 + 5 forced reps
90lbs x 5 + 5 forced reps
90lbs x 4 + 6 forced reps

REVERSE GRIP CHINS
Bodyweight 180lbs x 9
Bodyweight 180lbs x 7
Bodyweight 180lbs x 6
Bodyweight 180lbs x 5

STANDING BB CURL
55lbs x 9
44lbs x 11
44lbs x 11
*SUPERSET WITH*
45 DEGREE INCLINED ZOTTMAN CURL
22lb Db's x 11
22lb Db's x 3 then 17lb Db x 9 as a dropset
22lb Db's x 4 then 17lb Db x 10 as a dropset

PINWHEEL CURLS
33lb Db's x not sure how many
38.5lb Db's x 12 per arm
38.5lb Db's x 15 per arm --> form got worse on the last 4 reps

10 MINS LAT STRETCHING

Was gonna do 45 mins cycling now but got out side the gym to find out my bike was stollen, so cardio for now will be running until I either get my bike back or get a new one. That pissed me off but the workout itself was sick
 
artificialaspirations said:
what's with the CGBP the day after bench?
Click to expand...

Well normally the squats, bench, shrugs, cgbp is fridays workout then on saturday morning Iv been going to do just the bicep and calf stuff. But friday I didnt have long in the gym because I had just got back from holiday and the gym was shutting in 35 mins so I only had time for the squats and bench so I added the rest into my calf+bicep workout.
 
Today - kinda weaker today

OLYMPIC SQUATS
99lbs x 5
121lbs x 5
155lbs x 5
182lbs x 3
204lbs x 3
204lbs x 3 help on 3rd rep
198lbs x 2 help on 2nd rep
160lbs x 8 pause in the hole

FLAT BB BENCH
bar x 8
99lbs x 5
121lbs x 5
149lbs x 3
170lbs x 5 help locking out the last 3 inches or so
170lbs x 5 same as above
170lbs x 4 help locking last rep like above
132lbs x 12

PENDLAY ROWS - felt very awkward...
110lbs x 5
121lbs x 5
121lbs x 5
121lbs x 5
110lbs x 8
110lbs x 8 normal bb row

INCLINE DB
44lb Db's x 12
44lb Db's x 9
44lb Db's x 7

STANDING SMITH CALF RAISE ON BLOCK
110lbs x 6 warmup
176lbs x 8
-dropset 110lbs x 10
-dropset 99lbs x 12
187lbs x 6
187lbs x 6

SEATED CALF MACHINE - very slow negatives
90lbs x 7 + 5 forced reps
90lbs x 6 + 6 forced reps
90lbs x 8 + 5 forced reps

5 MINS LAT STRETCHING

Kinda weaker today, for some reason my recovery is really bad between sets, especially squats. I think Im gonna go back to how I used to do my squats and bench - 1 heavy set of 3 or 5 followed my 1 or 2 lighter sets of 8 reps hopefully this way Ill be able to recover and also start hitting Pr's from each week.

Iv gotta slow down on bench though Iv been adding 5lbs every monday and friday. Iv got another short holiday on thursday but Ill be back next monday
 
Diet Today -

Meal 1 - 75g oats + 350ml organic milk made into porridge, 100g blueberries, 1 portion dryed apricots. 500ml water
Meal 2 - 9 1/4oz steak with potatoes, 500ml water
Meal 3 - 8oz boneless skinless chicken thigh with big pile of white rice, 500ml water
Meal 4 - 5 whole eggs with peppers, broad beans and peas

*Also had a capsule of fish oil with every meal and had 3 cups of green tea throughout the day too, will probably have 1 more.

Diet isnt perfect, my biggest problem is not eating enough, so Iv just made sure what I do eat, is decent and then as soon as Im hungry again I cook the next meal.
 
Last edited:
Today - not bad...

STANDING BB SHOULDER PRESS
bar x 8
66lbs x 5
88lbs x 5
105lbs x 3 what the fuck
105lbs x 2
94lbs x 5 Push Press
110lbs x 5 Push Press
72lbs x 10

DEADLIFTS
132lbs x 5
176lbs x 5
220lbs x 5
270lbs x 5 <-- new pr!
270lbs x 3
242lbs x 5
165lbs x 10 RDL

FLAT DB PRESS
55's x 9 <-- new pr!
55's x 9

FRONT SQUAT
bar x 5
88lbs x 6
110lbs x 8 back was wasted and couldnt keep it straight so stopped here

DEEP DIPS
Bodyweight 178lbs x 8 <-- new pr!
Bodyweight 178lbs x 6
Bodyweight 178lbs x 5
Bodyweight 178lbs x 5

HANGING LEG RAISES
2x20

not bad, just getting annoyed that in almost every lift I cant hit more than one max set, I made a new topic about it though so check that out.

VIDEO:
YouTube - Flat DB Press 55's x 9
 
Im finding more and more things are stalling on this routine now and my deads are catching up on me, not sure if I would have added 5lbs next workout. So what Im going to do is do a typical MaxOT routine but with higher reps, aim for 9-11 reps for most sets and keep it simple and brief, 2-3 exercises per bodypart 3 sets each, just like MaxOT specifies. Its gonna be more like a split routine and Ill be training 4 times per week. Iv never really trained like this before so it will be exciting, Ill stay training like this for 8 weeks or more then go back to the lower reps later.

Im also thinking of dropping the PL style benchpress and CGBP. This is what Im thinking of doing:

Monday - Shoulders, Tri's
Standing BB press 3x9-11
Lateral Raises 3x9-11
Upright Row 3x9-11 *
Deep Dips 3x near failure
Skullcrushers 3x9-11 *

Tuesday - Back, Calves
BB Row 3x9-11
Deads 3x5
Rack Chins 3x near failure
Seated Calf Machine 4x6-10

Wednesday - Rest

Thursday - Chest, Bi's, Forearms
Flat DB Press 3x9-11
Incline BB press 3x9-11
Pullover 3x9-11
Curl Grip Chins 3x9-11
BB Curl superset with 45degree zottman curl 3x9-11
Pinwheel Curls 3x9-11

Friday - Legs
Full Squats 3x9-11
Leg Press 3x9-11 *
GHR 3x9-11
Standing Calves 4x6-10

*not sure about these might change

can anybody else think of something I could do inplace of the leg press? Isnt it kind of repeating the same drill as squats?

because of my recovery problem should I drop the deads down to 1 max set? Like do 1x5 followed by 1x8 then 1 set of higher rep hypers or somthing like that? Instead of 3 max sets?
 
Today - My last heavy session

hated todays bench and squat, Im kinda bored of the heavy PL style bench and heavy ass squats

OLY SQUATS
88lbs x 5
110lbs x 5
155lbs x 5
181lbs x 5
204lbs x 5 <-- new pr!
176lbs x 8
110lbs x 15 constant tension, not locking out, major burn!!!

FLAT BENCH
Bar x 8
99lbs x 5
121lbs x 5
149lbs x 5
171lbs x 5 only just, wouldnt progress any longer I can tell. <-- new flat back pr!
132lbs x 12 pinky on the rings grip

BB SHRUGS --> double overhand, no wraps or anythin like that
132lbs x 20
176lbs x 15
176lbs x 12, dropset - 132lbs x 15
176lbs x 12, dropset - 132lbs x 15
132lbs x 20

SEATED OVERHEAD DB EXTENSION <-- Gonna do these instead of skulls in my new routine
55lb Db x 6
55lb Db x 6
50lb Db x 8

DB PULLOVER
50lb Db x 20
50lb Db x 20

SEATED CALF RAISE MACHINE <-- very slow negatives
90lbs x 6
90lbs x 6
90lbs x 5
90lbs x 6
90lbs x 12 normal negatives on this one

10 MINS LAT STRETCHING

Pretty good, my first squat PR in weeks, but Im glad to be switching up the reps and cant wait!
 
Last edited:
Today - kinda shitty, was helping a friend out with some shit like squatting so kept having to stop and go and do that, this meant rest between sets was longer and overall intensity wasnt as good

Reverse Grip Chins x 9 (pr), 7, 5, 5

BB Curl 55lb x 14,12,13
-superset-
Incline DB Zottman 22lb Db x 11,11,11 (pr)

Pinwheel Curls 33lb Db x 15 per arm x3sets

Seated Calf Machine 90lbs x 6, 6, 6 (slow negatives) 110lbs x 7,6,6

CANT WAIT TO START THE NEW ROUTINE! Only thing I need to decide is leg day.
 
the.gladiator1987 said:
Whats your new routine gonna be? fuck i wish i did all this when i was 15
Click to expand...

I typed it above you cock, lol

Monday - Shoulders, Tri's
Standing BB press 3x9-11
Lateral Raises 3x9-11
Upright Row 3x9-11 *
Deep Dips 3x near failure
Skullcrushers 3x9-11 *

Tuesday - Back, Calves
Deads 2x5
BB Row 3x9-11
Rack Chins 3x near failure
Seated Calf Machine 4x6-10

Wednesday - Rest

Thursday - Chest, Bi's, Forearms
Flat DB Press 3x9-11
Incline BB press 3x9-11
Pullover 3x9-11
Curl Grip Chins 3x9-11
BB Curl superset with 45degree zottman curl 3x9-11
Pinwheel Curls 3x9-11

Friday - Legs
Full Squats 3x9-11
Leg Press 3x9-11
RDL 2x9-11
Standing Calves 4x6-10

Its a Max-OT routine just with higher reps :)
 
What I Ate Yesterday
Meal 1 - 2 whole eggs, scrambled. 100g oats + 25g dryed apricto + 350ml whole organic milk + 25g skimmed milk powder - made into porridge. 1 cup green tea, 1 litre water, 1g fish oil, multivitamin
Totals - 46g Protein, 111g Carbs, 33g Fat, 852 Cals

Meal 2 - 315g steak, cooked in olive oil + 75g white rice, 1 litre water, 1g fish oil
Totals - 71g Protein, 58g Carbs, 34g Fat, 747 Cals

Meal 3 - (I didnt cook this myself so no totals) Large portion chicken breast, large portion of veg (broad beans, runner beans and garden peas), stuffing, 1 medium roast potatoe (cut down on these, they're fast digesting right?)

Meal 4 - 6oz skinless boneless chicken breat cooked in olive oil + handful of mixed peppers, 1 litre water, 2g fish oil
Totals - 38g protein, 2g carbs, 5g fat, 181 calories

Would have had 200g organic cottage cheese as meal 5 but there wasnt any left in the fridge so I just had meal 4 later on about 45mins before bed.

Also had 3 additional cups of green tea throughout the day

I know I need more total cals but my metabolism is pretty slow so each meal fills me up for so long so it hard to eat alot of meals, Im just trying to make sure the meals that I do eat are good. What do people think? Im not trying to bulk up at the moment, I wana loose some bf and it was slowly coming off, well very slowly before I sorted my diet out, but yeah I wana loose some bf but not have cals so low that strength goes down.
 
the.gladiator1987 said:
Dude you should just be more active. Play basketball, football, go hiking, do active stuff and dont get too critical with the diet. But then again ive never been above 10%bf in my life

routine looks good
Click to expand...

yeah because your a bastard endo Iv been chubby from the age of about 10, I drink say 400ml whole milk before bed I wake up the next day looking bloated.

----------------------------

Today - Shoulders & Tri's, workout time 50mins

Standing Strict BB Press 90 secs rest between sets
bar x 8 (warmup)
66lbs x 16
66bs x 13
66lbs x 9

Standing 1 Arm Cable Laterals 60-80 secs between sets
10lbs x 10/10
10lbs x 7/7
5lbs x 17/17

BB Upright Row 60 secs between sets
44lbs x 10 warmup
55lbs x 14
55lbs x 12
55lbs x 10
-dropset 45lbs x 12

Deep Dips 90 secs between sets
(bodyweight is about 178lbs)
3 x near failure, reps: 10, 6, 6 and a half (failure on this last one)

Seated Overhead DB Extension 60-90 secs between sets
55lb Db x 7
44lb Db x 11
44lb Db x 7

Hanging Leg Raise
2x20

Loved it!! My shoulders are so weak though its not even funny :mad:
 
Last edited:
You don't look too chubby in your avatar. Why do you eat so much during your first two meals and barely anything before you go to bed?
 
oso0960 said:
You don't look too chubby in your avatar. Why do you eat so much during your first two meals and barely anything before you go to bed?
Click to expand...

because I get up very late, meal 1 is usually at 11.30am-12.30am then meal 2 is in the late afternoon, then I have tea which I dont often cook myself my mum cooks for the family then something before bed.

I made a post asking about diet in the diet forum its called "diet for the 15yo" take a look at it please I need some help :)
 
Today - Back, Calves - workout time 80mins

15mins cycling

DEADLIFTS
132lbs x 5
176lbs x 5
220lbs x 5
275lbs x 5 <-- new pr!
220lbs x 10 DOUBLE OVERHAND <-- new pr!

BB ROW
Bar x 10
88lbs x 10
110lbs x 10
110lbs x 10
110lbs x 8

WIDE GRIP RACK CHINS
Bodyweight 176-178lbs x 8,7,6

4 SETS EACH ARM ONE ARM LAT STRETCHES FOR 30 SECONDS EACH

SEATED CABLE ROW (strict)
12plates x 15

3 SETS 45 SECOND LAT STRETCH HANGING WIDE ON THE CHIN BAR w/ WEIGHT PLATES ON A BELT

SEATED CALF MACHINE
100lbs x 8
100lbs x 7
110lbs x 6
110lbs x 5
120lbs x 4
120lbs x 3
140lbs x 1

15mins cycling
 
Good job!!! That guy was checking out your ass the whole time in that 275 video. Maybe you should ask him out. lol
 
SouthernLord said:
Good job!!! That guy was checking out your ass the whole time in that 275 video. Maybe you should ask him out. lol
Click to expand...

lol he said he was "watching my form" but he said that after he had asked what I was doing and I said I'd get the camera so I could check my form myself :worried:
 
ok! 3 plates will be official beast status at my gym Iv only ever seen two people deadlift more, one guy had 4 plates and a 33lb plate for 1 extremely bad form rep months ago never seen that again and one guy had 3 plates and a 10lb plate each side for like 5 reps and they're both adults!
 
You must log in or register to reply here.

Similar threads

RetroNicSmythe
Approved Log Testosterone Cycle Log
Replies
13
Views
2K
Tiger Salman Khan
Tiger Salman Khan
Ratatata
Approved Log Ongoing Testosterone, NPP, HGH, growth phase Log
2 3 4 5 6
Replies
503
Views
44K
Tiger Salman Khan
Tiger Salman Khan
AussieMuscle1
Approved Log TRT and HGH Journal
2
Replies
124
Views
12K
the_alcatraz
the_alcatraz
Dr.Dolittle
Approved Log 2025 IFBB debut cycle and progress Log
2 3 4 5
Replies
425
Views
32K
RoySimpson
RoySimpson
MMA_FAN
Approved Log My Pre-cycle Training Log
Replies
17
Views
2K
Tiger Salman Khan
Tiger Salman Khan
Top Bottom