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My Training Journal

Today - Chest, Bi's, Forearms

Flat DB Press -staggered with- Seated Calf Machine
FLAT DB PRESS 55's x 11 <-- new pr!

SEATED CALVES 100lbs x 9 <-- new pr!

FLAT DB PRESS 55's x 9

SEATED CALVES 100 x 7

FLAT DB PRESS 55's x 7

SEATED CALVES 110lbs x 7 <-- new pr!

FLAT DB PRESS 50's x 10

Incline BB Press (pinky on the rings grip) <-- rarely do these and very weak on them
110lbs x 5 too heavy
88lbs x 9
88lbs x 12 - set incline 1 notch lower from here
88lbs x 10

DB Pullover
55lb Db x 10 easy
61lb Db x 15
61lb Db x 10
61lb Db x 7

Chest didnt feel pumped but I looked like a gorrilla it was so big after those 3 exercises!

Reverse Grip Chins --> lats already took a beating from the pullovers
Bodyweight 176-178lbs, Reps: 6, 5, 5, 4 + 2 negatives

(Bi Pump Already)

Standing BB Curl
33lbs on the bar x 14,12,8

-superset with-

45 Degree Incline Zottman Curl
22lb Db x 4 was too heavy could barely hold it so went straight into 17lb Db x 15
17lb Db x 20 not zottman normal incline curls from here
17lb Db x 20

HOLY SHIT BITCH ASS MOTHERFUCKER I HAD THE MOST PAINFUL AND INTENSE PUMP EVER THROUGHOUT THAT SUPERSET

Pinwheel Curls
33lb Db's x 20/20 <-- new pr!
33lb Db's x 15
33lb Db's x 15

those pinwheels wernt till failure they were till my forearms burned so bad I had to stop

15 Mins Cycling

Holy crap that workout was sick, all rests between sets were kept to a minimum and were always 60-90 secs. Loved it!
 
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Do these complexes on your off day for extra cardio or as a finisher after your workout. It's easier for me to do them fresh on my off day.

Complex One: Snatch grip upright row x6 > Hang snatch x6 > Back Squat/behind the neck press x6 > Good morning x6 > Bent row x6

Do each exercise for the desired number of reps then move to the next exercise without setting the bar down for one giant continuous set. Rest 90 seconds then repeat four more times. Once you get used to this add a rep or take 15 seconds away from your rest interval. An empty bar will probably be enough to start. I'm using 65 pounds and it kills me. You will sweat like a whore in Church and breath heavy the rest of the day. These will make you hungry as fuck too. This is a good sign that they are jacking up your metabolism. I am convinced this is the best form of cardio you can do.
 
SouthernLord said:
Do these complexes on your off day for extra cardio or as a finisher after your workout. It's easier for me to do them fresh on my off day.

Complex One: Snatch grip upright row x6 > Hang snatch x6 > Back Squat/behind the neck press x6 > Good morning x6 > Bent row x6

Do each exercise for the desired number of reps then move to the next exercise without setting the bar down for one giant continuous set. Rest 90 seconds then repeat four more times. Once you get used to this add a rep or take 15 seconds away from your rest interval. An empty bar will probably be enough to start. I'm using 65 pounds and it kills me. You will sweat like a whore in Church and breath heavy the rest of the day. These will make you hungry as fuck too. This is a good sign that they are jacking up your metabolism. I am convinced this is the best form of cardio you can do.
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tomorrow is leg day Ill try it after with an empty oly bar, shall I film it? :evil:
 
ExtraMile said:
tomorrow is leg day Ill try it after with an empty oly bar, shall I film it? :evil:
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I did 12 sets of squats yesterday and did the above complex this afternoon. I like doing them on my days off best. I am gassed after my normal workout, so these are a challenge. Just try them out regardless. the exercise combinations are pretty much endless.
 
SouthernLord said:
I did 12 sets of squats yesterday and did the above complex this afternoon. I like doing them on my days off best. I am gassed after my normal workout, so these are a challenge. Just try them out regardless. the exercise combinations are pretty much endless.
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well im doing squats, leg press, RDL, leg press, lots of calves maybe finish with 1 set of walking lunges round the gym we'll see how busy it is
 
Next week try the 60's for the DB bench and leave the rest pretty much the same but try more reps.

The complexes SL mentioned will help with your GPP, which is similar to what fortunatesun said on your thread about recovery between sets.
 
SaiBoT said:
Next week try the 60's for the DB bench and leave the rest pretty much the same but try more reps.

The complexes SL mentioned will help with your GPP, which is similar to what fortunatesun said on your thread about recovery between sets.
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Yeah thats exactly what i was gonna do, bump them up, also Im gonna keep the incline 1 notch lower like I did and keep the 88lbs for every set and go for more reps, then Ill increase it.

Im trying to the complexe today after legs :evil:


What I Ate Yesterday:

Meal 1 12.00pm - 7oz steak + 110g white rice, 1 litre water, multivitamin, 1g fish oil
Meal 2 5.30pm - 4 whole large eggs, poached with 4 slices toast, 500ml whole milk + 500ml water
-got to the gym at about 7.00
Meal 3 8.30pm (post workout) - 450ml whole milk + 50g skimmed milk powder, 1 white bagel with jam
Meal 4 9.30pm (1 hour post workout) - two chicken breasts with spicy curry sauce, 2 pieces white nan bread
Meal 5 - 12.00am 200g organic cottage cheese

And theres 9 steaks still in the fridge :p
 
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Today - Legs + BB Complexes

All rests between sets were 90seconds maximum

ATG Squats - Feet a just little narrower than shoulder width <-- not locking out at the top
110lbs x 10 warmup
132lbs x 10 warmup
154lbs x 8
154lbs x 8
132lbs x 11 burn!!!
132lbs x 10

RDL
110lbs x 8 warmup
176lbs x 5 lost grip
176lbs x 10 chalk from here
176lbs x 10

Seated Leg Press <-- not locking out, constant tension on quads
270lbs x 12
270lbs x 12
270lbs x 10

Leg Extension <-- hard squeeze for a count at the top, constant tension
40lbs x 10 warmup
80lbs x 11
80lbs x 11
80lbs x 10

Seated Calf Machine
110lbs x 9 <-- new pr!
110lbs x 7
120lbs x 6
140lbs x 4 <-- new pr!
100lbs x 10 DC Style

Lying Leg Curl
80lbs x 6

Walking DB Lunges (no straps or chalk)
44lb Db's x 15 per leg

BB Complex: 60secs rest between sets
Snatch Grip Upright Row x 6
Hang Snatch x 6
Squat+BTN Press x 6
Good Morning x 6
Bent Over Row x 6

1st Set 45lbs, 2nd Set 55lbs, 3rd set 55lbs, 4th set 45lbs, 5th set 45lbs

Walking DB Lunge
44lb Db's x 10 per leg

20mins Cycling
 
How was that complex?????

Nice walking lunge numbers. I use the 60's for sets of 12 per leg, so that's a good weight for a n00b ass 15 y/o :)
 
SouthernLord said:
How was that complex?????

Nice walking lunge numbers. I use the 60's for sets of 12 per leg, so that's a good weight for a n00b ass 15 y/o :)
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complexes... first set was ok not as hard as I though second set was hard, 3rd set killed me then had to drop the weight because it wasnt the effort that was bad just the fact that I couldnt catch my breath and going from uprows > snatch > shoulderpress burned my shoulders so bad then getting it off my back from the goodmornings was just the killer! And you were right, soon as I finished my lunges and got on my bike I started getting hungry I got home and finished a white bagel with jam and 450ml organic milk with 50g skimmed milk powder within 60seconds or so! lol

Monday Im gonna try it with 55lbs for first 3 sets then 45lbs for last two.

What I Ate Today
Meal 1 100g oats, 350ml organic milk, 50g skimmed milk powder, 25g apricots, 100g blueberries, 1 cup green tea, 1 litre water, 1g fish oil
Meal 2 (30mins later from meal 1) 200g organic cottage cheese + multivitamin
Meal 3 8oz steak (very lean) + 100g rice, 500ml water, 1 cup green tea, 1g fish oil
Meal 4 bagel + jam, 450ml organic milk + 50g skimmed milk powder
Meal 5 200g chicken breast, 1 handful chopped yellow peppers, 1 handful chopped red peppers, 500ml water, 1g fish oil, 1 cup green tea

couldnt bare having eggs again today Im so sick of them
 
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Day after that leg workout my glutea and hams were so sore stuff like walking around and picking things up from the floor were a challenge and sitting on the toilet seat was a bitch. Now today its got worse my quads are sore too lol
 
Gym was closed today so did a home workout, did 7 sets standing, then 4 sets floor presses, 3 sets skullcrushers, 2 supersets of db front raise and BTN Presss then finished with my BB complexes but only 3 sets, first and second were with 60lbs then 3rd was with 50lbs.

legs still sore from friday especially hams, hope they get better for deads tomorrow...
 
ExtraMile said:
Gym was closed today so did a home workout, did 7 sets standing, then 4 sets floor presses, 3 sets skullcrushers, 2 supersets of db front raise and BTN Presss then finished with my BB complexes but only 3 sets, first and second were with 60lbs then 3rd was with 50lbs.

legs still sore from friday especially hams, hope they get better for deads tomorrow...
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i hope they stay sore :p
 
Ill tape it next workout when I hit 130kg because atm its just aload of change on the bar

Deadlifts
132 x 5 double overhand
187 x 5 double overhand
231 x 5
281 x 5 <-- new pr (suck my balls gladiator)
264 x 5
242 x 5 double overhand <-- new pr
143 x 1/1 one arm deads from here <-- new pr
132 x 1/1
132 x 1/1
110 x 5/5 <-- new pr!

Seated Cable Row (not doing bb row anymore)
12 plates x 15,10,11

Wide Grip Rack Chins
bodyweight 178-180 (gone up a little)
reps: 9,7,6

-5 MINS ONE ARM LAT STRETCHING-

Seated Calf Machine
150lbs x 3
150lbs x 4 <-- new pr
150lbs x 4 and a half <-- new pr
140lbs x 3,3,4,5 rest pause sets
110lbs x 10 DC STYLE

5 MINS STRETCHING LATS ON THE CHIN BAR
 
ExtraMile said:
Ill tape it next workout when I hit 130kg because atm its just aload of change on the bar

Deadlifts
132 x 5 double overhand
187 x 5 double overhand
231 x 5
281 x 5 <-- new pr (suck my balls gladiator)
264 x 5
242 x 5 double overhand <-- new pr
143 x 1/1 one arm deads from here <-- new pr
132 x 1/1
132 x 1/1
110 x 5/5 <-- new pr!

Seated Cable Row (not doing bb row anymore)
12 plates x 15,10,11

Wide Grip Rack Chins
bodyweight 178-180 (gone up a little)
reps: 9,7,6

-5 MINS ONE ARM LAT STRETCHING-

Seated Calf Machine
150lbs x 3
150lbs x 4 <-- new pr
150lbs x 4 and a half <-- new pr
140lbs x 3,3,4,5 rest pause sets
110lbs x 10 DC STYLE

5 MINS STRETCHING LATS ON THE CHIN BAR
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lol good job man
 
ExtraMile said:
thanks bro's. what happened to your own log jdid?
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vacation -> sun poisoning (im as white as you lol) -> lifted a few times -> vacation -> soccer 2 a days... then today the gym was closed when i went.. It's closed for a week. they're redoing all sorts of shit. Who knows, maybe if i am lucky they will take out the one and only rack and add in a new squatting machine

During the season, i am just going to do some matinence work. Not lift as heavy, just kind of go through the motions. Once soccer ends, i am going to be hitting the gym real hard though! As much as i love soccer, it's like i can't wait for it to be over because i love lifting too lol.
 
JDid23 said:
vacation -> sun poisoning (im as white as you lol) -> lifted a few times -> vacation -> soccer 2 a days... then today the gym was closed when i went.. It's closed for a week. they're redoing all sorts of shit. Who knows, maybe if i am lucky they will take out the one and only rack and add in a new squatting machine

During the season, i am just going to do some matinence work. Not lift as heavy, just kind of go through the motions. Once soccer ends, i am going to be hitting the gym real hard though! As much as i love soccer, it's like i can't wait for it to be over because i love lifting too lol.
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you can stil lift heavy just dont expect as good progress if all your effort is going into soccer. you could try a split routine maybe depending on how many days a week you got that way each bodypart would get alot of recovery...
 
ExtraMile said:
you can stil lift heavy just dont expect as good progress if all your effort is going into soccer. you could try a split routine maybe depending on how many days a week you got that way each bodypart would get alot of recovery...
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yeah.. How do you think this looks? The thing is i want to workout 3 times a week, but because i can't control when my games are and don't want to workout the day before my games/might not have time the day of my games, i am not so sure if i can follow it 3 times a week. I'm thinking i will workout when i can and just go Day 1, then 2, then 3.. If my legs are quads aren't feeling up to squatting, maybe i can do something else instead of squats on Day 1?


Day 1- i figure i won't need calf raises
Squat- 2x8
Overhead Press- 2x8
Chinups- 2 sets
DB Side Raises- 2x10

Day 2
Deadlift- 1x6
Dips- 2 sets
Weighted Decline Situps- 2 sets weighted
Incline DB Press- 2x12

Day 3
Bench Press- 2x8
Row- 3x8
BB Curls- 1 set
DB Curls- 2 sets
 
I would say just have 2 or 3 workouts where you hit the heavy compounds and follow up with some other assistance stuff that you enjoy and yeah do a day 1, day 2, day 3 doesnt matter if you have to miss time just treat it like maintanance work, you will get stronger and make progress it just wont be as fast as usual. If you think you'll enjoy the workouts above then yeah do them, for me though I would do somthing more like:

Day 1
ATG squats 4 sets
Flat Bench 4 sets
Incline Db 2 sets
DB Curl 4 sets
Weighted Situp 3-4 sets

Day 2
shoulder press 4 sets
deadlift 2-3 sets
dips 4 sets
pullover 3 sets
Hanging Leg Raise 4 sets

Day 3
Front Squats 4 sets
Incline BB 4 sets
Chins 4 sets
CGBP 3 sets
Walking Lunges 3 sets

thats just because i would enjoy it though, do your routine if you would prefer
 
yeah i think i'll stick to what i am doing now. Yours doesn't look bad either though to maybe try in the future.. I haven't really done front squats yet, but that's also something i want to try after the season.

Good luck with your training in the future man
 
JDid23 said:
yeah i think i'll stick to what i am doing now. Yours doesn't look bad either though to maybe try in the future.. I haven't really done front squats yet, but that's also something i want to try after the season.

Good luck with your training in the future man
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thanks bro

sucks being white as casper the ghost doesnt it? lol dabuffguy is the same
 
Today - Chest, Biceps, Forearms

Flat DB Press
33lb Db's x 10 warmup
44lb Db's x 10 warmup
61lb Db's x 6 <-- new pr
55lb Db's x 8
55lb Db's x 8
44lb Db's x 17 <-- new pr

Incline BB Press (30 degree incline)
99lbs x 11 wide grip
99lbs x 9 wide grip
88lbs x 10 pinky on the rings grip

Reverse Grip Chins must have gained a bit of weight because these are getting harder
1st set - 7 reps
2nd set - 5 reps
3rd set - 4 reps
4th set - 3 reps + 3 negatives

DB Pullover
55lb Db x lost count
61lb Db x 14 i think <-- new pr
61lb Db x 11 i think

Superset A1 & A2

A1: Standing Barbell Curl: 1st set 64lbs x 9, 2nd set 64lbs x 6, 3rd set 58lbs x 9 <-- pr on first set
A2: 45 Degree Inclined DB Curl: 1st set 22lb Db x 12, 2nd set 22lb Db x 11, 3rd set 22lb Db x 12

Strict Pinwheel Curl
35lb Db x 16, 13, 11

major bi & forearm pump!!!
 
ExtraMile said:
crap, lol and other than JDid there no other guys round her my age lol, Jdid is like 17 anyway I think anyway.
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yeah lol.. and you are much stronger than i am at that :)


also a kid who i met in my gym asked me about his routine and said he got it from BB.com... It was horrible lmao. The kid had like 5x7 deadlift, 3x15 squat... whole bunch of other shit. the most random rep range and his goal was to build strength. Not knocking the site, just saying i think there might be some more experienced guys on here or maybe just a higher percentage.

But yeah that site is damn active from what i've seen. However, the quality of the information isn't nearly as good as it is on here imo :)
 
JDid23 said:
yeah lol.. and you are much stronger than i am at that :)


also a kid who i met in my gym asked me about his routine and said he got it from BB.com... It was horrible lmao. The kid had like 5x7 deadlift, 3x15 squat... whole bunch of other shit. the most random rep range and his goal was to build strength. Not knocking the site, just saying i think there might be some more experienced guys on here or maybe just a higher percentage.

But yeah that site is damn active from what i've seen. However, the quality of the information isn't nearly as good as it is on here imo :)
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EF is the best, right? Iv learnt so much since Iv been here!
 
Today - Legs, not bad, not the best though

15mins cycling

ATG SQUATS
88lbs x 10 warmup
110lbs x 10 warmup
154lbs x 10
154lbs x 8
132lbs x 10 constant tension, no lockouts
132lbs x 10 same as above

RDL - kinda sucked, my lower back was taking the weight instead of my hams
110lbs x 8 warmup
182lbs x 6
182lbs x 6

45 DEGREE GHR - did a set because RDL didnt go as expected
bodyweight 178-180lbs + 45lb plate x 10 + 20 with just bodyweight as a dropset

SEATED LEG PRESS - very short rests between sets, 60 seconds max
270lbs x 15 constant tension and no lockouts on all of these <-- new pr
270lbs x 12
270lbs x 10

LEG EXTENSION - hell yeah I love these!
80lbs x 12 <-- new pr
80lbs x 12
80lbs x 12
80lbs x 10

SEATED CALF MACHINE
150lbs x 2
150lbs x 3
140lbs x 5
120lbs x 8
110lbs x 9

WALKING DB LUNGE
50lb Db's x 12 per leg

BB COMPLEX
snatch grip upright row x 6
hang snatch x 6
ATG squat + behind neck press x 6
goodmorning x 6
bent over row x 6
4 sets all with 61lbs <-- new pr

WALKING DB LUNGES
50lbs x 10 per leg

20 Mins Cycling
 
Today - Shoulders, Triceps

15 mins cycling

Standing BB Press
bar x 10
77lbs x 15
77lbs x 10
66lbs x 15 2 inch thick bar
66lbs x 10 2 inch thick bar

Tri Set - (Sets Per Arm)
One Arm Cable Lateral 10lbs x 10, 10lbs x 7, 5lbs x 16
One Arm Cable Front Raise 5lbs x 10, 5lbs x 10, 5lbs x 15
One Arm Bent Over Lateral 5lbs x 12, 5lbs x 12, 5lbs x 15

Deep Dips
Bodyweight x 12 <-- new pr!
Bodyweight x 9
Bodyweight x 6

Super Set:
Seated Overhead Db Extension 50lb Db x 9, 50lb Db x 6, 45lb Db x 6
Rope Pressdown 30lbs x 12, 30lbs x 13, 40lbs x 15 <-- straight bar on last set

Standing Smith Calf Raise:
176lbs x 5 <-- new pr! + lots of partials
176lbs x 5 + lots of partials
176lbs x 4 + lots of partials

15 MINS ROWING
15 MINS CYCLING

Im pumped for tomorrow, Im workin out with my buddy at the gym he's like 23, about 195 and 5 foot 8, ripped and strong too. We're doin a back workout together. I did tri's with him today and he'll be the first workout partner Iv had that isnt a skinny ass punk! So it should be good!
 
Today - Back, Abs. Pretty sick...

Deadlifts
132 x 5
187 x 5
231 x 5
286 x 4 <-- new pr!
264 x 3
220 x 6 double overhand first 3 reps not even hook grip then hook grip for last 3

Wide Overhand Chins (to forehead)
(Bodyweight about 180lbs)
1st set 7 reps <-- pr!
2nd set 5 reps
3rd set 4 reps
4th set 5 negatives

One Arm DB Rows
61lb Db x 10 on each arm
72lb Db x 10 on each arm <-- new pr!
66lb Db x 15 on each arm
66lb Db x 20 on each arm <-- new pr!

Seated Cable Row
13 plates x 10 wasnt really feeling it in the back so dropped it
12 plates x 10
10 plates x 15 <-- not failure, just getting the squeeze and stretch

Decline Cable Crunch
3 plates x 8 reps
2 plates x 10 reps
1 plate x 12 reps

Super Set A1 & A2
A1: Hanging Knee Raise x 25,20,20
A2: Weighted Hyper 22lb Plate x 25,25,25 easy reps just doing them slowly

20 MINS ROWING <--- BORING!
15 MINS CYCLING

great workout, only bad thing was loosing a rep on my DL, man the first rep felt like it would be my only one, the fourth was a bitch to get up so didnt attempt a 5th because I didnt want to fail or form to turn to shit. Db rows were sick! I did them a little more loosely than normal didnt go for a squeeze and stretch going more for poundage, I prefered it and still felt it in my lats, but biceps too and had a good Bi pump by the end lol

At last Im up to the big plates on my DL's, thats two 20kg and a 15kg each side now :p
 
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I only realised this when I put my school clothes on a few days ago, I think Iv lost more weight than I thought as Iv started to loose the big chunky look and look a little slimmer, its kinda bad at the moment because I look smaller, but I dont have abs or anything like that, someone even told me I look like Iv lost muscle lol, but I doubt it as I look bigger and Iv added .25 inches to my biceps.

If I suck in slightly and tighten abs then you can see my upper abs. And now Iv stopped eating white potatoes in the day, switched to brown rice from white and upped my cardio post workout from 3 times a week for 15-20mins to 4 times a week for 30-35mins I should start to see a differance!
 
ExtraMile said:
I only realised this when I put my school clothes on a few days ago, I think Iv lost more weight than I thought as Iv started to loose the big chunky look and look a little slimmer, its kinda bad at the moment because I look smaller, but I dont have abs or anything like that, someone even told me I look like Iv lost muscle lol, but I doubt it as I look bigger and Iv added .25 inches to my biceps.

If I suck in slightly and tighten abs then you can see my upper abs. And now Iv stopped eating white potatoes in the day, switched to brown rice from white and upped my cardio post workout from 3 times a week for 15-20mins to 4 times a week for 30-35mins I should start to see a differance!
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Nice bro. If you can keep strength off that or even gain any your are doing more that good.

Oh btw i got 335x5 on Dl today :D My hips were high but i was more over the bar, like the bar was behind my shoulders, and it just felt a lot stronger than if my hips were lower(which would make my arms start bencing) or sitting back like a squat. Ive decided to just do it this way since my back is straight and im not setting myself for injury and its the most comfortable!
 
the.gladiator1987 said:
Nice bro. If you can keep strength off that or even gain any your are doing more that good.

Oh btw i got 335x5 on Dl today :D My hips were high but i was more over the bar, like the bar was behind my shoulders, and it just felt a lot stronger than if my hips were lower(which would make my arms start bencing) or sitting back like a squat. Ive decided to just do it this way since my back is straight and im not setting myself for injury and its the most comfortable!
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nice bro, good one, I got 286 x 4. Yeah strength is going up and gaining mass too, setting PR's most workouts! I wana loose some more though when I get upper and middle abs visible when relaxed Ill be happy.

Today - Chest, Biceps, Forearms

15 MINS CYCLING

Flat DB Press
33lb Db's x 10
44lb Db's x 10
61lb Db's x 8 <-- new pr!
61lb Db's x 6
61lb Db's x 6
50lb Db's x 14 <-- new pr!

Low Incline BB Press (like 30 degrees) <-- suck at this
bar x 10
99lbs x 13 <-- new pr!
99lbs x 10
99lbs x 9 pinky on the rings grip
88lbs x 16 pinky on the rings grip

BB Pullover
58lbs x 10
58lbs x 8
58lbs x 7

Super Set A1 & A2: <-- new pr on 1st set of BB Curls
A1: Barbell Curl. 64lbs x 13. 64lbs x 9. 64lbs x 7. 58lbs x 14.
A2: Incline Db Curl 22lb Db's x 12,10 17lb Db's x 15, 13

Strict Pinwheel Curls
3 sets cant remember reps something like 15,11,8 w/ 33lb Db's

Behind Back Wrist Curls
3 sets of 70lbs to total failure until I couldnt even twitch it

15 MINS CYCLING

Notes:
Bored of pinwheel curls gonna do reverse curls next time, I always heard great things about them but its too easy to cheat and they're kinda boring.

Sick Bi pump! Went off to the toilets to inspect them half way through the curls and they looked 15 inch! maybe Ill take a tape measure next time :p
 
woke up looking leaner than ever, weighed myself and im still 178! that means Iv gained 2-3lbs of muscle, as last week I was 175-176 and Im not fatter this week. I love being young :p
 
Today - Legs

ATG Squats - no lockouts, constant tension
88lbs x 8
110lbs x 8
132lbs x 6
160lbs x 8
160lbs x 6
160lbs x 6
143lbs x 12 fast explosive reps, lockouts

RDL w/ chalk
110lbs x 8
182lbs x 8 <-- new pr
182lbs x 8
154lbs x 10 fast tempo, explosive

Seated Leg Press
295lbs x 10
286lbs x 10
275lbs x 12

Super Set A1 & A2
A1: One Leg DB Calf Raise 28lb Db x 7, 28lb Db x 6. 22lb Db x 10 per leg
A2: One Leg Lying Leg Curl 20lbs x 10 x3 sets per leg

Leg Extension<-- my favourite
90lbs x 8
80lbs x 10
80lbs x 10

Wide Grip Chins (to forehead)
(Bodyweight 180lbs)
1st set - 8 reps <-- new pr!
2nd set - 6 reps
3rd set - 4 reps
4th set - 6 negatives

-Few sets leg press calves, dont remember weight-

had a major pig out post workout, over 150g fast carbs lol
 
JDid23 said:
awesome man!! nice new PRs each workout btw- keep it up
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thanks man. lol im meant to be gutting, im an endo and iv had over 200g of carbs between 8.00pm and 12.00am tonight.

Urgh im gettin bored of this routine already, legs day is the worst it sucks. I like the high rep burn I get on some stuff and how fast I finish the workout but man Im gettin bored already! I am gaining mass though...
 
ExtraMile said:
thanks man. lol im meant to be gutting, im an endo and iv had over 200g of carbs between 8.00pm and 12.00am tonight.

Urgh im gettin bored of this routine already, legs day is the worst it sucks. I like the high rep burn I get on some stuff and how fast I finish the workout but man Im gettin bored already! I am gaining mass though...
Click to expand...

Of course you are... ;)
 
Heres the program Im doing after about 4 weeks more of what Im on now.

Im pretty sure Im gonna do this mon/tue/thur/fri, the other option would be alternate through a mon/wed/fri split, but I prefer the 4 day one so Ill try it and see how it goes I think.

Day 1
Deadlifts get up to a max set of 5, then a set of 8 to finish
45 Degree GHR 3x10
BB Curls 5x8-10
Leg Press Calves 3-4 sets differant reps
Hanging Leg Raise 4x20-25 *superset with* decline cable situp 4x10-15

Day 2
Flat Bench work up to a max set of 5 then a set of 8 then a set of 10
Incline Db 3x12
Kroc Row 4x10-15
Face Pull 3x15
Overhead Db Extension 3x8 *superset with* Pushdown 3x15

Day 3
ATG Squat work up to a heavy single, then a set of 8, then a set of 12
Walking DB Lunges 3x12 per leg
RDL 3x6-8
Leg Extension 3x10
Standing Calfs 3x5 w/ dropsets

Day 4
Standing Press work up to a max set of either 3 or 5 not decided then a couple of higher rep sets
Wide Grip Chins 4x near failure
Deep Dips 4x near failure
Delt Triad 3x12-15
Reverse Curl 3x10-12

SL gave me it, then I changed it a bit, my only concern is monday looks a bit short/boring, but after deads I will be smoked so I doubt Ill be able to do much else.

With deads when I hit 3 plates for 5 reps, then Ill switch it down to sets of 3, with all of the main 4 lifts I will switch rep ranges after a while, ill alternate between sets of 1,3,5,8

bench will be BB style not PL with the arch back and elbows tucked and shit

thoughts?
 
Today - Shoulders, Triceps, Calves

Seated DB Press* - like this so much more than standing BB
33lb Db's x 9 warmup
44lb Db's x 9 <-- new pr!
44lb Db's x 8
38.5lb Db's x 13
38.5lb Db's x 9

* was suprised to find I could curl the weights into position for this, even on my heavier sets lol

Tri Set A1, A2 & A3
A1: 1 Arm Cable Lateral 10lb x 6, 10lb x 13, 5lb x 20
A2: 1 Arm Cable Front Raise 15lb x 6(two arm) 5lbs x 15, 5lbs x 15
A3: 1 Arm Cable BentOver Lateral 5lbs x 20, 5lbs x 20, 10lbs x 10

Deep Dips - went for 30 reps total
bodyweight 180
1st set - 11 reps, had only just finished above triset like 30-45 secs ago so found these hard
2nd set - 6 reps
3rd set - 5 reps
4th set - 4 reps <- could have done couple more
5th set - 4 reps

Super Set B1 & B2
B1: Seated DB Overhead Extension
50lb Db x 10 <-- new pr!
50lb Db x 7
45lb Db x 6
45lb Db x 11 <- bit longer rest after 3rd set
B2: Straight Bar Pushdown <-- I love these!
7 plates x 12
7 plates x 10
6 plates x 15
6 plates x 15

Seated Calf Machine
150lbs x 2+2+2+2+2 rest pause set, did two three quarter reps after last set
130lbs 2x8

10mins rowing
15mins cycling
I hate cardio!
 
Last edited:
Today - Back, forearms

15mins cycling

Deadlifts
149 x 6
193 x 5
237 x 4
292 x 4 <-- new pr!
248 x 6
198 x 10 deficit, bar at my ankles

Wide Grip Chins To Forehead
(Bodyweight 180)
First set - 9 <-- new pr!
Second set - 6
Third set - 5
Fourth set - 6 negatives

One Arm Rows
72lb Db x 20/20 x3sets <-- new pr!

Kpipe Curls <-- forearms got pumped instantly!
22lb Db x 20/20 <-- new pr!
28lb Db x 8/8 <-- new pr!
22lb Db x 20/20
22lb Db x 20/20

30mins cycling

sick workout, pr's on every exercise!

VIDEO
YouTube - Deads - 292 x 4 @15yo
 
ExtraMile said:
Today - Back, forearms

15mins cycling

Deadlifts
149 x 6
193 x 5
237 x 4
292 x 4 <-- new pr!
248 x 6
198 x 10 deficit, bar at my ankles

Wide Grip Chins To Forehead
(Bodyweight 180)
First set - 9 <-- new pr!
Second set - 6
Third set - 5
Fourth set - 6 negatives

One Arm Rows
72lb Db x 20/20 x3sets <-- new pr!

Kpipe Curls <-- forearms got pumped instantly!
22lb Db x 20/20 <-- new pr!
28lb Db x 8/8 <-- new pr!
22lb Db x 20/20
22lb Db x 20/20

30mins cycling

sick workout, pr's on every exercise!

VIDEO
YouTube - Deads - 292 x 4 @15yo
Click to expand...

nice job on the deads man!
 
Your hips are shooting up and your low back is rounding. I know that was a limit set and a PR. Good job on moving the weight. Shit happens to your form when you pull max sets. Lower the weight for a while and work on your form. I would hate to see you get hurt :)
 
SouthernLord said:
Your hips are shooting up and your low back is rounding. I know that was a limit set and a PR. Good job on moving the weight. Shit happens to your form when you pull max sets. Lower the weight for a while and work on your form. I would hate to see you get hurt :)
Click to expand...

yeah bro i keep my hips kinda high on purpose, i feel more comfortable and can pull more like that. But not normally as high as that.

3 weeks and I should hit 3 plates per side as that is only 308 here (140kg = 308lbs), when I get that I was gonna deload anyway. The back rounding is a first time thing this week and Iv been pulling pretty close to my max for several weeks now, just each week it gets harder and harder and I think I wont make it next week but I always do! 3 weeks and there was a planned deload anyway, what do you think?

Diet has been good but not perfect, only like 4 meals a day
Breakfast - 75g oats, 200ml milk 25g apricots made into porridge, 2g fish oil 500ml organic milk
11.15 - 100g chicken with wholemeal pitter bread
12.35 - same as above
5.00 - 5 whole large eggs, 2 large slices toast, 2g fish oil
8.00 - lean minced beef w/ small white bread roll and various vegetables (beef was a home made chilli))

ran out of cottage cheese so need to get some tomorrow after that Ill be having it pre bed with hot pepper sauce again.
 
nice man! i also noticed your lower back rounding a little. Also to touch on what southern said, definitely be careful with your form. Joining the 3 plates club won't mean shit if you get injured because once you come back, you'll be hitting the 2 plates club :)

Good luck !!
 
yeah bro's I know ai shouldnt push it too far and get an injury, not sure what Ill do next, lower back rounding is new it didnt happen before so idk
 
SaiBoT said:
Go for a triple now on deads!
Click to expand...

I second this and would stay at the 292. You can do that 308 for single right now. Be carefull cause you're losing your form, that herky-jerky motion is going to cause injuries.

Your body doesn't know you have a planned deload in three weeks. The body needs a deload when it needs it which is now. So switch to triples and lessen the jumps or stay here for a week.
 
artificialaspirations said:
I second this and would stay at the 292. You can do that 308 for single right now. Be carefull cause you're losing your form, that herky-jerky motion is going to cause injuries.

Your body doesn't know you have a planned deload in three weeks. The body needs a deload when it needs it which is now. So switch to triples and lessen the jumps or stay here for a week.
Click to expand...

cant lessen the jumps anymore bro! i add 2.5kg each week because the smallest plates at the gym are 1.25kg!

so your saying next week to pull 292 again but for only 3?

saibot: you mean progress as usual now but drop it to sets of 3? so next week will be 297 x 3? instead of for 4 reps? or are you saying like AA to stay at 292 for another week?
 
Today - Chest, Bi's & Forearms

15mins cycling

FLAT DB BENCH
33lb Db x 10
44lb Db x 8
61lb Db x 9 <-- new pr!
61lb Db x 6
61lb Db x 5
50lb Db x 12

INCLINE BB
bar x 15
88lbs x 6
105lbs x 10
105lbs x 8
105lbs x 7 pinky on the rings grip
88lbs x 17 pinky on the rings grip

CABLE CROSSOVER
20lbs x 15 x3sets

SUPER SET A1 & A2
A1: STANDING BB CURL: 64lbs x 10(pr), 64lbs x 6, 58lbs x 7, 47lbs x 17
A2: INCLINE DB CURL: 28lb Db's x 6, 28lb Db's x 4, 22lb Db's x 11, 22lb Db's x 10

REVERSE EZ CURL <-- forearms got pumped so quick and finally looked thicker from the front!!!
47lbs x 17 x3sets

15mins cycling

great workout, sick pump in bi's and forearms, forearm pump must have added an inch or so they looked huge!
 
Today - Legs

ATG Squats
88 x 8
110 x 6
171 x 8 constant tension on most of them
143 x 20
138 x 15 not as long rest between reps as above

RDL
110 x 6
187 x 6 <-- new pr!
187 x 6
171 x 9

Leg Extension
40lbs x 8
90lbs x 11
90lbs x 9
80lbs x 12
80lbs x 12

Leg Press Calf Raises
10 sets or so very little rest between sets going up from 170 to 290 each set to pretty much failure

Wide Overhand Chins
(Bodyweight 180)
1st set - 10 reps <-- new pr!
2nd set - 6 reps
3rd set - 5 reps
4th set - 8 negatives <-- new pr!
5th set - 8 negatives shoulder width neutral grip

Walking DB Lunges
50lb Db's x 15 per leg <-- new pr!

BB Complex:
Wide Grip Upright Row x6
Hang Snatch x6
Squat/Shoulder Press x6
GoodMorning x6
Bent Over Row x6
5 sets all with 61lbs
 
the.gladiator1987 said:
good jon on getting a PR on pullups. I cant believe that I can only do as many pullups as you :)

You should update your current lifts/weight
Click to expand...

pullups have always been hard for me, how many kids do you know that are 180lbs? lol i only know 1 or 2 of the fat asses that weigh that.

if your wondering why squats are so weak its because for the moment im not locking them out so it makes them much harder.

you dip WAY more than me though :eek2:
 
ExtraMile said:
pullups have always been hard for me, how many kids do you know that are 180lbs? lol i only know 1 or 2 of the fat asses that weigh that.

if your wondering why squats are so weak its because for the moment im not locking them out so it makes them much harder.

you dip WAY more than me though :eek2:
Click to expand...


You are a big mother fucker just focus on getting your compound lifts up before trying to cut.

Its funny I jus always did dips until i could do about 50 then i was like wtf i need to start putting weight on, so ive always been good at those. But my tris are one of my weaker areas, so i think i use my chest because i can bench about 330. I never did that for pullups, wish i did!

Why arent you locking them out? My squats have gotten stronger from the 5x5 but notm uch bigger, i need some size on these wheels....
But yea for us bigger guys pullups are harder because we weigh a lot more, so if i can do 10+pullups at 220 ill be happy haha.
 
the.gladiator1987 said:
You are a big mother fucker just focus on getting your compound lifts up before trying to cut.

Its funny I jus always did dips until i could do about 50 then i was like wtf i need to start putting weight on, so ive always been good at those. But my tris are one of my weaker areas, so i think i use my chest because i can bench about 330. I never did that for pullups, wish i did!

Why arent you locking them out? My squats have gotten stronger from the 5x5 but notm uch bigger, i need some size on these wheels....
But yea for us bigger guys pullups are harder because we weigh a lot more, so if i can do 10+pullups at 220 ill be happy haha.
Click to expand...
Yeah bro thats what Im doing, not adding weight to my chins/dips until I can do 20 or more!

Maybe your tri's are just genetically small, my arms are small and it pisses me off!

Not locking them out because for a while Im doing higher reps, and keeping the constant tension burns the quads! Decreasesd the lbs yuo can use though. 3 weeks and Im doing max-ot. Thats a routine where everything is 4-8 reps. Abs/forearms/calves are 8-10. Only thing Im thinking of keeping higher than that is leg extensions, I love them as a burn out exercises after squats so they will probably be 10-12 reps.

Not fully decided on it yet though. Main aim of max-ot is getting stronger on each week on all the lifts. 6-9 sets per bodypart 2-3 exercises.

Im not sure on my split yet, but exercises Im thinking of are this:
Shoulders - seated db press, cheat laterals, alternating front raise
Chest - flat BB, flat DB, incline flye
Back - Deads, Chins, Kroc Row
Legs - ATG Squats, RDL, Leg Extension, Calf Raise Variation
Bi's - not sure yet
Tri's - Dips, Overhead Extension, Pushdown
Forearms - Reverse EZ, kpipe curls, wrist curl
Abs - hanging leg raise, cable decline situp, GHR obliques
 
fuck my legs are so sore today, now Im hittin PR's on the RDL its really beaten up my hams and glutes. Quads too from lowering the rep range slightly on leg extensions :p
 
Today - Shoulders, Tri's

15mins cycling

Seated Db Press
33lb x 8
44lb x 10 PR
44lb Db x 7 and a half
44lb Db x 7
39lb Db x 12

Deep Dips
bodyweight 180
1st set 11 reps
2nd set 7 and a half reps
3rd set 5 reps
4th set 5 reps
5th set 5 reps

Super Set A1 & A2
A1 - One Arm Cable Lateral, 10lbs x 14/14 PR, 10lb x 8/6, 5lb x 15/15
A2 - One Arm Cable Front Raise, 5lbs x 20/20 PR, 5lbs x 12/12, 5lbs x 8/8

Super Set B1 & B2
B1 - Overhead DB Extension 55lbs x 11 PR, 55lbs x 8, 55lbs x 7
B2 - Straight Bar Pressdown 6 plates x 20 PR, 7 plates x 12, 6 plates x 15

BB Complex:
wide grip upright row x6
hang snatch x6
squat + shoulder press x6
GM x6
BB Row x6

1st,2nd,3rd sets with 61lbs
4th,5th sets with 55lbs

15mins cycling
 
this is really random/kinda gay, but i like how you have PRs in blue

Keep up them PRs man... It's cool to see them everytime haha
 
JDid23 said:
this is really random/kinda gay, but i like how you have PRs in blue

Keep up them PRs man... It's cool to see them everytime haha
Click to expand...

lol it makes them stand out more :)

annoying thing atm is my arms look bigger but the tape measure says they are the same, my forearms look bigger but the tape measure says iv lost between .25 and .5 of an inch...
 
ExtraMile said:
lol it makes them stand out more :)

annoying thing atm is my arms look bigger but the tape measure says they are the same, my forearms look bigger but the tape measure says iv lost between .25 and .5 of an inch...
Click to expand...

Wow you lost that much size? I think you should go to a doctor or something............................ :chainsaw: another case of OCD in bodybuilding!!!
 
Today - back, forearms

Deadlifts *
132 x 5
198 x 3
242 x 3
286 x 3
253 x 5
220 x 8

*Dropped these back 5lbs, form started to suffer and I was pretty much maxing each week, dropped it down to triples instead of sets of 4 and dropped it to 286 as this was the highest my form stayed good

Overhand Chins To Forehead - few inches wider than usual
bodyweight 180
1st set - 8 reps PR
2nd set - 6 reps
3rd set - 4 reps
4th set - 6 negatives even wider grip
5th set - 8 negatives neutral grip

Kroc Rows
61lb Db's x 10
77lb Db's x 18/18 PR
77lb Db's x 17/17
77lb Db's x 15/15
44lb Db's x 8/8 slow controlled, stretch and squeeze PR

Kpipe Curls
27.5lb Db's x 12/12 PR
27.5lb Db's x 10/10
-dropset 22lb Db's x 11/11
22lb Db's x 15/15
22lb Db's x 12/12

10 MINS STATIONARY BIKE
5 circuits of my BB complex 1min between circuits
15 MINS CYCLING
 
All this talk about changing routines I actually realised doing this higher rep split routine Im setting PR's every workout and I think Im actually adding mass. So Im gonna stay doing this for a while. With a couple of changes:
ATG Squats will be heavier and locked out, might do 1x3 1x8 1x12 or some thing like that for them
Flat BB Bench is coming back, Incline BB - fuck that
Gonna give incline flyes a try as I will have only flat pressing
More ab work

My biggest problem now is which should I do first? Flat BB or Flat Db? Obviously I need to get stronger on Flat BB if I wanna compete in the future, but I feel flat db so much more in the chest so that would be better for growth, whichever I dont do 1st will suffer... probably flat BB though
 
ExtraMile said:
All this talk about changing routines I actually realised doing this higher rep split routine Im setting PR's every workout and I think Im actually adding mass. So Im gonna stay doing this for a while. With a couple of changes:
ATG Squats will be heavier and locked out, might do 1x3 1x8 1x12 or some thing like that for them
Flat BB Bench is coming back, Incline BB - fuck that
Gonna give incline flyes a try as I will have only flat pressing
More ab work

My biggest problem now is which should I do first? Flat BB or Flat Db? Obviously I need to get stronger on Flat BB if I wanna compete in the future, but I feel flat db so much more in the chest so that would be better for growth, whichever I dont do 1st will suffer... probably flat BB though
Click to expand...


Some people are different, joe d swears by db press, id rather push 315 on bb for reps
 
Today - Chest, Bi's Forearms

Flat BB Press <--- no PL techniques what so ever
bar x 10
88 x 10
110 x 10
132 x 10
154 x 5 PR with this style138 x 8
121 x 12

Flat DB Press
50's x 9
61's x 7
50's x 8
44's x 11

Incline Cable Flye
20lbs x 6 PR
15lbs x 7
10lbs x 14
10lbs x 12 flat

Chins
1x7 wide to forehead
1x8 neutral medium grip to nose
1x8 wide chin over the bar negatives

Super Set A1 & A2
A1: Standing BB Curl
69lbs x 7 PR
69lbs x 5
61lbs x 9
50lbs x 12

A2: 45 Degree Incline Curl
28's x 5
22's x 9,8,8

Reverse EZ Curl
53lbs x 11 x5sets PR

BB Complexes x5
15 Mins cycling

hated the incline cable flyes, not doing them again
 
ExtraMile said:
Today - Chest, Bi's Forearms

Flat BB Press <--- no PL techniques what so ever
bar x 10
88 x 10
110 x 10
132 x 10
154 x 5 PR with this style138 x 8
121 x 12

Flat DB Press
50's x 9
61's x 7
50's x 8
44's x 11

Incline Cable Flye
20lbs x 6 PR
15lbs x 7
10lbs x 14
10lbs x 12 flat

Chins
1x7 wide to forehead
1x8 neutral medium grip to nose
1x8 wide chin over the bar negatives

Super Set A1 & A2
A1: Standing BB Curl
69lbs x 7 PR
69lbs x 5
61lbs x 9
50lbs x 12

A2: 45 Degree Incline Curl
28's x 5
22's x 9,8,8

Reverse EZ Curl
53lbs x 11 x5sets PR

BB Complexes x5
15 Mins cycling

hated the incline cable flyes, not doing them again
Click to expand...

Stop clusterfucking, do the all chinups sets the same way, no negatives and neutral grips shits, just do all the same way, your lats and bis will thank you...
 
you don't lift your hips or ass off bench in a PL. You should use it. It is just like squatting past parallel. It is the right thing to do and will speed up your development while protecting your shoulders. I can bench more than I did before my surgery and pain free. Wish I had started it when I was 15.
 
Today - legs

ATG Squats
88 x 5
110 x 5
132 x 5
160 x 5
187 x 5
171 x 8
138 x 13

RDL
110 x 6
193 x 6 PR
193 x 6
176 x 10

Leg Extension
90 x 10
90 x 9
80 x 12

Standing Calves <-- inspired by saibot to hit the calves hard today
132 x 12
132 x 11
132 x 10
132 x 9
132 x 8
132 x 7
132 x 6
121 x 11
110 x 12

Seated Calf Machine
80lbs x 55 rest paused

Walking DB Lunges
1 set of 55's x 12 per leg PR

BB Complexes - 5 sets w/ 61lbs
Stationary Bike - 12mins at aprox 55% max heart rate
 
Today - Shoulders, Tri's, Abs

Seated DB Press
33's x 8
44's x 10
44's x 8
44's x 7
39's x 11

Deep Dips
Bodyweight 181 lbs
1st Set: 12 reps PR AT THIS WEIGHT
2nd Set: 8 reps
3rd Set: 6 reps
4th Set: 5 reps
5th Set: 5 reps PR TOTAL REPS

Super Set A1 & A2:

A1: One Arm Cable Lateral: 10lbs x 15/15 PR, 10lbs x 10/10, 5lbs x 16/16
A2: One Arm Cable Front Raise: 10lbs x 6/6 PR, 5lbs x 15/15, 5lbs x 8/8

Super Set B1 & B2:

B1: Seated DB Overhead Extension: 55lb Db x 10 PR, 55lb Db x 6, 50lb Db x 7, 50lb Db x 6
B2: Standing Pushdown: 7 plates x 12, 7 plates x 10, 7 plates x 11, 7 pates x 9

Super Set C1 & C2

C1: Hanging Leg Raise 5x15-20 pretty much failure
C2: Oblique Crunch On 45 Degree GHR 5x12-15 each side, not failure but close, squeezing at the top too

13 MINS STATIONARY BIKE PR
15 MINS CYCLING
 
Today - Back, Calves

Deadlifts:
132 x 5
198 x 3
237 x 3
292 x 3 only just!
242 x 5

One Arm Rows
55's x 10/10
77's x 25/25 PR
83's x 15/15 PR
83's x 15/15
83's x 12/12

Wide Overhand Chins
Bodyweight 181lbs
3 sets of 4 reps each

Standing Smith Calf Raise
110 x 6
121 x 6
132 x 12
132 x 11
132 x 10
121 x 11
110 x 10
88 x 15

14 Mins Stationary Bike PR
15 Mins Cycling
 
Today - Chest, Bi's, Forearms

Flat BB Press - flat back
bar x 8
94 x 5
116 x 5
138 x 5
160 x 5 PR
149 x 8 PR
127 x 12 PR

Low Incline DB (about 30 degrees)
55's x 5 PR
50's x 7
39's x 12
39's x 10

Wide Overhand Chins to Forehead - strict form, no kicking
Bodyweight 181lbs
1st set - 6 reps
2nd set - 5 reps
3rd set - 4 reps +2cheats

Cable Crossover
20lbs each hand x 14 PR
20lbs each hand x 12
20lbs each hand x 9
15lbs each hand x 16

Standing BB Curl
69lbs x 6
69lbs x 5
64lbs x 7
59lbs x 9

Pause Machine Preacher Curl
7 plates x cant remember, think it was 6 PR
6 plates x 8 PR
6 plates x 8
5 plates x 10 PR

Reverse EZ Curl - pumps my forearms like mad!
58lbs x 7
47lbs x 12 x4sets

-Bi's and Chest stretches-

lots of PR's! Great workout!

next chest session Im thinking of trying 176 x 1 depends how I feel...
 
Last edited:
the.gladiator1987 said:
youll easily get 176x1
Click to expand...

hmm Ill see how I feel, I didnt really feel that strong today on my BB press, I only just got the 160 x 5, I got up to 187 x 4 using a PL style of benching but my hips came off the bench a few times and I damaged my rotator cuff on the 5th rep, so Iv pushed that weight up before...

I think I must have quite long arms as my bench has always been my worst lift and my deads have always been good...
 
Today - Legs, Abs, Grip

ATG Squats
88 x 5
110 x 5
132 x 4
160 x 3
187 x 1
198 x 1
198 x 1
198 x 1
176 x 5
149 x 12 PR

RDL
110 x 6
198 x 6 PR
198 x 6
182 x 8

Leg Extension
40lbs x 8
90lbs x 12
90lbs x 12
90lbs x 12
90lbs x 12

Standing Calves
99lbs x 20 PR
99lbs x 19
94lbs x 19
88lbs x 20
88lbs x 18
88lbs x 16

Farmers Walk
88lb Db's x 3 lengths of the gym Major PR
88lb Db's x 2 lengths of the gym
88lb Db's x 1 length then back to the rack
66lb Db's x 4 lengths of the gym + back to the rack

NeedSize Abs
1st Set - Bodyweight x 10 PR
2nd Set - 11lb Db Behind Head x 5 PR
3rd Set - 11lb Db Behind Head x 5
4th Set - 9lb Db Behind Head x 5
5th Set - 9lb Db Behind Head x 5

Seated Calf Machine
80lbs x 75 Reps (rest paused) PR

Workout was a little longer than expected, Im not gonna do both types of calves in 1 workout anymore do seated rest pauses on monday and standing calf raise on friday. Needsize Abs on friday and some higher rep ab supersets on tuesday
 
Last edited:
JDid23 said:
good shit today man!! congrats on all the PRs

and shit you hit your calves hard today :)
Click to expand...

yeah dude these bitches are small and dont grow, they've gotten to the point Im wearing shorts and someone asked me why I dont train legs :mad: So every leg day Im gonna do 6+ sets of standing calves then a seated rest pause set. Ill try and fit some in after my shoulders/tri day too...

Strange Iv been doing higher rep stuff now and my upperbody has responded very well except Bi's. Iv been doing a rep range like this for about 8 or 9 weeks, with the same basic template just changed some exercises I didnt enjoy. But quads havnt responded very well to it, RDL has been kept heavy (6-8 reps) and my hams feel harder and look a little bigger...
 
ExtraMile said:
yeah dude these bitches are small and dont grow, they've gotten to the point Im wearing shorts and someone asked me why I dont train legs :mad: So every leg day Im gonna do 6+ sets of standing calves then a seated rest pause set. Ill try and fit some in after my shoulders/tri day too...

Strange Iv been doing higher rep stuff now and my upperbody has responded very well except Bi's. Iv been doing a rep range like this for about 8 or 9 weeks, with the same basic template just changed some exercises I didnt enjoy. But quads havnt responded very well to it, RDL has been kept heavy (6-8 reps) and my hams feel harder and look a little bigger...
Click to expand...

haha sucks about someone telling you about your legs... sucks too because calves are highly genetic.

What do you think the main difference in terms of size is for like 3-5 rep range, 6-8, 8-12.... I was thinking of going back to 8-12 once i started lifting again for more size, but idk
 
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