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which english accents i dont think there is any parts were i speak? lol
or do u just mean in the background?
My Training Journal
- Thread starter ExtraMile
- Start date
subscribe bro
which english accents i dont think there is any parts were i speak? lol
or do u just mean in the background?
grubd
New member
subscribe bro
which english accents i dont think there is any parts were i speak? lol
or do u just mean in the background?
Not you, I think it was the old guy on the bench. I have an account but does it cost money for subscriptions to individual users?
lol no everythin on youtube is free as far as I know...
it was shoulder press today nothin exciting was weaker on most things. Iv been at my grandparents the last few days and they are very against me lifting weights and my diet and shit so I pretty much ate like shit 3 meals a day and also it was my cousins party so lots of cake and stuff like that.
Shoulder presses got up to the 50's for 7 reps which is less that last workout
Wide Chins hit a PR got 8 reps going chin to the bar
Deep Weighted Dips hit another PR got 8 reps w/ 14lbs extra weight
Laterals just tryed out differant styles to find which I like best, I think I will do seated strict laterals
Machine Preacher did some sets just trying out differant weights because I didnt know what weights to use for what reps, I think my sets went 18,9,20,6,10
yah and my glutes and hams were sore from fridays leg workout until tuesday
Notes:
Im finding it hard to force myself to do fasted morning cardio, I did 50mins brisk walking before breakfast yesterday but today I just couldnt be bothered, I might go to the gym hit the calves and forearms do some complexes then some cardio because once Im in the gym I can make myself do it.
Also, Iv been setting all these PR's and stuff and Iv been eating 160-190g of protein a day probably averaging 1g of protein per lb of bodyweight. However my strength gains have been fuckin sick but mass gains have been kinda slow. Im thinking of buying whey again to add some easy protein into my diet again and/or make some SouthernLord protein brownies for when I get sugar cravings. Its just expensive though unless I buy unflavoured whey in bulk which tastes like ass. Maybe Ill make a thread about this in the supplement board...
I know about the fatloss its just because Im not that consistent, maybe for a week my diet will be strict and Ill start noticing a differance but always what happens is its followed by a few days where I wake up late or somethin and miss aload of meals.
Shoulder presses got up to the 50's for 7 reps which is less that last workout
Wide Chins hit a PR got 8 reps going chin to the bar
Deep Weighted Dips hit another PR got 8 reps w/ 14lbs extra weight
Laterals just tryed out differant styles to find which I like best, I think I will do seated strict laterals
Machine Preacher did some sets just trying out differant weights because I didnt know what weights to use for what reps, I think my sets went 18,9,20,6,10
yah and my glutes and hams were sore from fridays leg workout until tuesday
Notes:
Im finding it hard to force myself to do fasted morning cardio, I did 50mins brisk walking before breakfast yesterday but today I just couldnt be bothered, I might go to the gym hit the calves and forearms do some complexes then some cardio because once Im in the gym I can make myself do it.
Also, Iv been setting all these PR's and stuff and Iv been eating 160-190g of protein a day probably averaging 1g of protein per lb of bodyweight. However my strength gains have been fuckin sick but mass gains have been kinda slow. Im thinking of buying whey again to add some easy protein into my diet again and/or make some SouthernLord protein brownies for when I get sugar cravings. Its just expensive though unless I buy unflavoured whey in bulk which tastes like ass. Maybe Ill make a thread about this in the supplement board...
I know about the fatloss its just because Im not that consistent, maybe for a week my diet will be strict and Ill start noticing a differance but always what happens is its followed by a few days where I wake up late or somethin and miss aload of meals.
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Today - Deadlift day, workout #5
Deadlifts
132 x 5
187 x 5
242 x 1
319 x 1 +10 sec grip hold.PR
220 x 8 +10 sec grip hold. (deficit, bar touching feet)
187 x 25 double overhand shrugs* PR
*I started doing these as Im deloading the bar from deads and gonna keep track of them to improve grip and trap strength. Used chalk today for last two sets and my grip was solid, I never had grip problems before liftin it but hell now Im rippin my max up and jus standin there holding it no prob!
Seated Leg Press
230 x 25 PR
265 x 20 PR
305 x 12 PR
320 (i think) x 6 PR
Standing BB Curl
69 x 12 PR
69 x 9
69 x 6
-dropset 47 x 15
Seated Calf Machine
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 15 gave it everythin I had
70lbs x 20 top half ROM only
Reverse EZ Curl
58lbs x 20
58lbs x 20 PR getting 20 for two sets
58lbs x 15
Hanging Leg Raise
60 reps in as little sets as possible, started out with 15 reps toes to eye level which was a PR finished with 5 sets toes only to like parallel
15mins Cycling
Deadlifts
132 x 5
187 x 5
242 x 1
319 x 1 +10 sec grip hold.PR
220 x 8 +10 sec grip hold. (deficit, bar touching feet)
187 x 25 double overhand shrugs* PR
*I started doing these as Im deloading the bar from deads and gonna keep track of them to improve grip and trap strength. Used chalk today for last two sets and my grip was solid, I never had grip problems before liftin it but hell now Im rippin my max up and jus standin there holding it no prob!
Seated Leg Press
230 x 25 PR
265 x 20 PR
305 x 12 PR
320 (i think) x 6 PR
Standing BB Curl
69 x 12 PR
69 x 9
69 x 6
-dropset 47 x 15
Seated Calf Machine
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 15 gave it everythin I had
70lbs x 20 top half ROM only
Reverse EZ Curl
58lbs x 20
58lbs x 20 PR getting 20 for two sets
58lbs x 15
Hanging Leg Raise
60 reps in as little sets as possible, started out with 15 reps toes to eye level which was a PR finished with 5 sets toes only to like parallel
15mins Cycling
Tblock1
New member
Looks like a great workout! One thing though is your calf workout looks to me like you are doing a few too many sets. Add those up and you get 138 reps + 20 half reps at the end. Seems a little overkill to me, I mean imagine doing that many sets and reps of bench!
I know bro, Iv tryed doing very low volume for calves before though, they are an endurance muscle so I though short rests and lots of sets should be the next thing to try. I dont normally do this many sets thoguh its usually 6x15-30 i just wanted to take advantage of the fact i was in the mood for training them because i never am! I only train calves once or twice a week though and this week was a week when I only hit them once, just depends if i have a deadlift and squat day on the same week cause they are when i hit calves.
bench day on monday cant wait!
artificialaspirations
New member
congrats on the 3 plate pull
ty, pulled it several weeks ago though because 3 plates here is 140kg which is 308lbs. Yesterday I pulled 319 and did a 10 sec grip hold with it pretty easily...
artificialaspirations
New member
well now you have the stupid US Customary 3 plate unit of measure under your belt too.
as i said on another thread i am changing my goals now. by trying to chase fatloss and mass gains i am not progressing greatly at either. From now I am upping my cals by adding milk back into my diet and increasing portion sizes a little. I am also loosing the fasted cardio and adding a pwo shake. Pwo shake will be 40-50g protein and 40-50g fast carbs.
I am also setting some goals.
Short Term Goals
I will PR on seated db presses this week (been stuck for a little while)
I will incline press the 55’s for double digit reps on chest day
I will one arm row the 88’s for at least 20 reps each arm this week (got 16 last time)
I will manage to get 1 litre of organic whole milk every day this week
I will not eat any biscuits or cake this week
3 Month Goals
I will bench two plates (100kg, 220lbs)
I will full squat 265
I will deadlift 363 and 315x5
I will be incline pressing the 66’s for reps
I will be able to perform 12 wide chins with bodyweight
I will be able to perform 15 deep bodyweight dips
I will have seen gains in size
I am also setting some goals.
Short Term Goals
I will PR on seated db presses this week (been stuck for a little while)
I will incline press the 55’s for double digit reps on chest day
I will one arm row the 88’s for at least 20 reps each arm this week (got 16 last time)
I will manage to get 1 litre of organic whole milk every day this week
I will not eat any biscuits or cake this week
3 Month Goals
I will bench two plates (100kg, 220lbs)
I will full squat 265
I will deadlift 363 and 315x5
I will be incline pressing the 66’s for reps
I will be able to perform 12 wide chins with bodyweight
I will be able to perform 15 deep bodyweight dips
I will have seen gains in size
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artificialaspirations
New member
nice
added another short term goal.
bench day today ready to rip up those Db's on incline and 1 arm rows
so far today I have eaten:
50g porridge oats with 100g blueberries 36g carb, 6g pro, not sure on fat
200ml beaten eggs 24g pro, not sure on fat I think around 20g
500ml whole milk - 23g carb, 16g pro, 20g fat
Totals - 49g carbs, 46g protein, 40g fat. 660kcal
200g chicken - 42g pro, 5g fat
two whole meal pitter breads - 60g carb, 6g pro, idk fat
Totals - 60g carbs, 48g protein, 5g fat. 467kcal
about to have:
200g chicken breast - 48g pro, about 5g fat
75g brown rice - 58g carbs not sure on fat or protien
500ml whole milk - 23g carb, 16g pro, 20g fat
fucked the brown rice had some wholemeal bread with ANPB instead after my chicken
bench day today ready to rip up those Db's on incline and 1 arm rows
so far today I have eaten:
50g porridge oats with 100g blueberries 36g carb, 6g pro, not sure on fat
200ml beaten eggs 24g pro, not sure on fat I think around 20g
500ml whole milk - 23g carb, 16g pro, 20g fat
Totals - 49g carbs, 46g protein, 40g fat. 660kcal
200g chicken - 42g pro, 5g fat
two whole meal pitter breads - 60g carb, 6g pro, idk fat
Totals - 60g carbs, 48g protein, 5g fat. 467kcal
about to have:
200g chicken breast - 48g pro, about 5g fat
75g brown rice - 58g carbs not sure on fat or protien
500ml whole milk - 23g carb, 16g pro, 20g fat
fucked the brown rice had some wholemeal bread with ANPB instead after my chicken
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Today - bench day
Flat BB
bar x 10
94 x 5
116 x 5
138 x 3
165 x 2
187 x 2 PR
138 x 12 damn lockouts are getting hard
Incline DB
55's x 10 PR
55's x 7
44's x 12 focused stretch and contraction
One Arm Row - grip was shit today could barely grip the 88's and I usually rip that shit up easily
60's x 10/10
70's x 10/10
88's x 20/20 PR
88's x 20/20 almost made me puke
72's x 15/15 strict
Face Pulls
3x15 20lbs PR
2x10 25bs PR
Rolling DB Extension
1x12 40's
3x8 50's PR
Rope Tri Pressdown
1x10 w/ small stack (50lb)
-drop set of 1x15 w/ 40lb
good workout, lockout is getting harder and harder by the week on BB Bench only just locked that last rep on the heaviest set out. But thats the weight that bust up my shouler so it was kinda a mental block, anyway next chest workout I will have been on a bunch of extra cals a day for over a week so we'll see how it goes. Dissapointed not to hit a PR on my high rep set of flat bench though...
Flat BB
bar x 10
94 x 5
116 x 5
138 x 3
165 x 2
187 x 2 PR
138 x 12 damn lockouts are getting hard
Incline DB
55's x 10 PR
55's x 7
44's x 12 focused stretch and contraction
One Arm Row - grip was shit today could barely grip the 88's and I usually rip that shit up easily
60's x 10/10
70's x 10/10
88's x 20/20 PR
88's x 20/20 almost made me puke
72's x 15/15 strict
Face Pulls
3x15 20lbs PR
2x10 25bs PR
Rolling DB Extension
1x12 40's
3x8 50's PR
Rope Tri Pressdown
1x10 w/ small stack (50lb)
-drop set of 1x15 w/ 40lb
good workout, lockout is getting harder and harder by the week on BB Bench only just locked that last rep on the heaviest set out. But thats the weight that bust up my shouler so it was kinda a mental block, anyway next chest workout I will have been on a bunch of extra cals a day for over a week so we'll see how it goes. Dissapointed not to hit a PR on my high rep set of flat bench though...
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haha decent workout when you had 6 PR's?
You better change your mindset because you wont be getting PR;'s like that all the time, and if 6 is only decent then 2 is gonna feel like shit and 0 is gonna make you not wanna lift!
You better change your mindset because you wont be getting PR;'s like that all the time, and if 6 is only decent then 2 is gonna feel like shit and 0 is gonna make you not wanna lift!
JDid23
New member
generally its like:
sick workout is 8+ PR's
good workout is 4-6
decent 1-3
shit - no pr's how is it a decent training session at all if i did exactly what i did last time and havnt improved since?
my PR amount of PR's is 9
teh workout post is edited homeboy
& thanks jdid i have no idea where all this extra strength came form lol, Im upping my kcals by 1000 on workout days now thoguh and 600 on rest days so cant wait to see what happens
biggest DB's are 88's when I can hit them for 25 reps on each arm without droppping it I will video it then switch.
Not sure what I will switch to, bent over bb row is more of a heavy duty mass builders but seated close grip cable row I can really squeeze my lats/traps and get a good stretch with. Maybe I should go half way and do close grip T-Bar row. IDK.
Heavy Ass One Arm Db Rows done with no straps and a kinda loose style and not super strict are great for grip strength so maybe even when I switch I will do 1 burn out set with the 88's on each arm after I have done whatever rows I choose and facepulls and rolling extensions.
artificialaspirations
New member
isn't that what you want?
yes but as i said seated cable row i can concentrate on using my back more so idk which 1 to do
whats the diff between concentrating on your back or adding mass?
No need to isolate yet brotha youre only 15. Stick to the ones that build a solid foundation
Ok. 1 More week of 1 arm rows and then Im switchin, may even do bb rows next bench day but Ill see which I feel like.
artificialaspirations
New member
Today - Squat Day
Full Squats
88 x 5
110 x 5
143 x 5
171 x 1
225 x 1 PR
143 x 20 PR
Walking DB Lunges
2x10 per leg w/ 60's PR
Lying Leg Curl
50 x 10
85 x 10 PR
85 x 9
75 x 12 PR
Standing Calves
110 x 20
110 x 11
88 x 20
Seated Calf Machine
80 x 7
60 x 12
NeedSize Abs
4x7 w/ 17lb Db (behind head) PR
1x10 w/ bodyweight PR
good workout except i seem to have hit a plateau in calf raises
oh yah I forgot! I actually got a kind of very weak pump in my quads after the 20 rep set! I never had a pump in my lower body before
Full Squats
88 x 5
110 x 5
143 x 5
171 x 1
225 x 1 PR
143 x 20 PR
Walking DB Lunges
2x10 per leg w/ 60's PR
Lying Leg Curl
50 x 10
85 x 10 PR
85 x 9
75 x 12 PR
Standing Calves
110 x 20
110 x 11
88 x 20
Seated Calf Machine
80 x 7
60 x 12
NeedSize Abs
4x7 w/ 17lb Db (behind head) PR
1x10 w/ bodyweight PR
good workout except i seem to have hit a plateau in calf raises
oh yah I forgot! I actually got a kind of very weak pump in my quads after the 20 rep set! I never had a pump in my lower body before
woo motherfucker i was on BB.com just to check it out because I always hear funny stories about it and I went onto the teenage lifting logs and some kid on there benching only 145 x 2 and squattin 185 with a comment next to it sayind "very hard" and people commentin on his log saying "i would kill to have been that strong at your age!" AND HE'S 17!
Im tempted to go put my log on there to boast because Im big headed and Im like that, but typing it up twice would be too much effort...
Im tempted to go put my log on there to boast because Im big headed and Im like that, but typing it up twice would be too much effort...
lol im on that thread sometimes, its for pussies bro. Stay here where the real men are. its more motivating here when you have beasts on here that are quick to help, humble and strong as fuck
JDid23
New member
but they can bench 145x2 and squat 185 @ 17 years old
and i bet they can do 200 weighted hanging leg raises!!
Tblock1
New member
Just copy and paster your log. No need to type it twice
i would do but its kind of pointless lol cause i wont post there much other than that...
Today - Shoulder Press Day
15mins cycling
Standing BB Press
44 x 10
66 x 8
88 x 8 PR
99 x 5 PR
Wide Grip Chins
bw 173lb
1x10 PR
1x6
1x5
Deep Dips (forgot to bring my chain to add weight)
bodyweight 173lb
1x5
1x12
1x8
1x4+3+3+3+3+3+3+2+2+2 (rest paused) PR
Seated DB Laterals (strict)
1x8 15's PR
1x6 15's
Machine EZ Preacher (constant tension)
4 plates x 20 PR
5 plates x 15 PR
6 plates x 12 PR
7 plates x 6
-dropset 5 plates x 8
15 Mins Cycling
sick workout, blasted through it only took 55 mins without the cycling, finally setting PR's in the shoulder press, shame about dips Iv been stuck at 12 reps for weeks, lovin the chins too
15mins cycling
Standing BB Press
44 x 10
66 x 8
88 x 8 PR
99 x 5 PR
Wide Grip Chins
bw 173lb
1x10 PR
1x6
1x5
Deep Dips (forgot to bring my chain to add weight)
bodyweight 173lb
1x5
1x12
1x8
1x4+3+3+3+3+3+3+2+2+2 (rest paused) PR
Seated DB Laterals (strict)
1x8 15's PR
1x6 15's
Machine EZ Preacher (constant tension)
4 plates x 20 PR
5 plates x 15 PR
6 plates x 12 PR
7 plates x 6
-dropset 5 plates x 8
15 Mins Cycling
sick workout, blasted through it only took 55 mins without the cycling, finally setting PR's in the shoulder press, shame about dips Iv been stuck at 12 reps for weeks, lovin the chins too
its just a machine version of an EZ Bar Preacher Curl
Today - Deadlifts - Pretty Shitty!
Deadlifts
148 x 5
193 x 5
237 x 3
270 x 1
325 x 0 fail mother fucker
275 x 1
Double Overhand Shrugs (no straps)
198 x 30 PR (reps and weight)
198 x 30
Leg Press
235 x 25 PR
270 x 10, was meant to get 20 but was hard from the start and was already too annoyed
BB Curl
69 x 13 PR
69 x 9
-dropset
49 x 20 PR
fucked about doin some other arm stuff cause i was pissed off and wasnt in the mood for calves.
oh yeah for that deadlift fail, I got it up to knees, and even tryed a Poundstone style hitch attempt lol but couldnt get it at all. Doing this I think I pulled my right middle erector a little, Ill have to see how that goes.
Looks like its time for a week off from deads and to drop down to sets of 5. Next deadlift day I will do some rippetoe shrugs instead of deads I think...
Deadlifts
148 x 5
193 x 5
237 x 3
270 x 1
325 x 0 fail mother fucker
275 x 1
Double Overhand Shrugs (no straps)
198 x 30 PR (reps and weight)
198 x 30
Leg Press
235 x 25 PR
270 x 10, was meant to get 20 but was hard from the start and was already too annoyed
BB Curl
69 x 13 PR
69 x 9
-dropset
49 x 20 PR
fucked about doin some other arm stuff cause i was pissed off and wasnt in the mood for calves.
oh yeah for that deadlift fail, I got it up to knees, and even tryed a Poundstone style hitch attempt lol but couldnt get it at all. Doing this I think I pulled my right middle erector a little, Ill have to see how that goes.
Looks like its time for a week off from deads and to drop down to sets of 5. Next deadlift day I will do some rippetoe shrugs instead of deads I think...
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Tblock1
New member
Lol those would be beastly curls! He'd be doing 45x7=315, or 630 if you figured 7 plates per side
And that's for 6 reps.pretty much a 5/3/1 but no percentages or specific reps for the big 4. I just hit a pr on each big lift each session differant reps. Currently Im doing singles in the squat, was doing singles for deads, doubles for bench but now changing to sets of 4, and 6-8 for OHP. Iv been getting sick strength gains on this as you can tell from the amount of blue on my workouts lol
Today - Bench Day
Flat BB
88 x 8
110 x 5
132 x 5
155 x 3
176 x 4 PR
138 x 12
Bent Over BB Row
88 x 10
110 x 10
132 x 10 PR
143 x 8 PR
143 x 8
115 x 12 (underhand) PR
115 x 12 (underhand)
Incline DB
55's x 8
60's x 6 PR
-dropset 50's x 6
Face Pulls
3x15 25lbs PR
2x12 30lbs PR
Rolling DB Extension (on a slight decline)
40's x 10
55's x 6 PR
55's x 6
55's x 6
Rope Pressdown
1x11 50lbs PR
-dropset 1x8 40lbs
Seated Calves idk which are PR's dont really keep track on this
60lbs x 15
70lbs x 12
80lbs x 10
70lbs x 12
60lbs x 15
started some one arm rows but i hurt my middle erector on monday deadlifting and they set it off hurting again, and I had done some forearm work just wrist curls whilst waiting for the calf machine so my grip wasnt as good, got up to 88's x 15 then dropped them and I stop my sets when I drop the weights cause of grip...
nice workout man
just curious but for your BO BB Rows, do you cheat at all with your back or do you use strictly your arms? How much do you cheat if u do?
nice bench btw... good that you're doing sets of more than 2 reps
bent over rows im bent over at about a 60 degree angle, and no i dont cheat at all i do them super strict and concentrate on the mind-muscle to make my back do most of the work. Iv always had a decent mind-muscle connection with back...
why dont you go 90 degreees
prefer it a little more upright, i still go strict and still hit my back hard so why change?
JDid23
New member
are there any benefits of going 90 degrees? I find it's harder to do them going 90 degrees. Maybe what future mentioned about balance?
Today - Squat Day
ATG Squats
99 x 5
121 x 5
149 x 5
182 x 3
231 x 1 PR
149 x 20 PR
Walking DB Lunges
2x8 66's PR
Seated Calf Machine*
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15 PR getting 15reps on all sets
Lying Leg Curl
90lbs x 10 PR
90lbs x 9
75lbs x 12 PR
-Boxing-
*supersetted some reverse curls with these, 6 sets of them. Caught a glimse of my forearms pumped and actually a little vascular from db lunges and couldnt resist
I gotta get some pics of them to show u guys
ATG Squats
99 x 5
121 x 5
149 x 5
182 x 3
231 x 1 PR
149 x 20 PR
Walking DB Lunges
2x8 66's PR
Seated Calf Machine*
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15 PR getting 15reps on all sets
Lying Leg Curl
90lbs x 10 PR
90lbs x 9
75lbs x 12 PR
-Boxing-
*supersetted some reverse curls with these, 6 sets of them. Caught a glimse of my forearms pumped and actually a little vascular from db lunges and couldnt resist
I gotta get some pics of them to show u guys
i think the closer to 90 degrees takes away from the traps and brings the mid back and lats more into play... but does get hard to balance.,.
beautiful full squat!!!... too bad you didnt get a video of that... sounds like youre good for a bit more...
got my camera out bro and the battery was flat! Next time its 237 ill try video that
today - OHP day...
so i fell asleep when i got home from school and woke up at 8.00pm, gym closes at 9.00pm so I had to rush around grab whatever i could to eat which turned out to be a glass of milk, 2 bananas, a cup of coffee, a bread roll and a cereal bar lol. Wasnt gonna miss the workout for anything and got there at 8.35pm lol, rushed around like a madman through all my sets and finished dips at 9.00 then stayed some extra time and helped them clear up all the weights and did my laterals and curls in between tidying up
Standing BB OHP
bar x 10
66 x 8
94 x 8 PR
105 x 4 PR
Wide Grip Chins
1x9
1x6
1x5
Deep Weighted Dips
1x5 bw
1x8 17lbs added PR
1x6 17lbs added
1x6 17lbs added
1x4+3+1.5 bw rest paused
Seated DB Laterals
15lb Db's x 10 PR
15lb Db's x 8
15lb DB's x 6
Machine Preacher Curl
4 plates x 23 PR
5 plates x 16 PR
6 plates x 11
7 plates x 4.5
-dropset 5 plates x 7
sick workout considering what happened, was just dissapointed with the chins
so i fell asleep when i got home from school and woke up at 8.00pm, gym closes at 9.00pm so I had to rush around grab whatever i could to eat which turned out to be a glass of milk, 2 bananas, a cup of coffee, a bread roll and a cereal bar lol. Wasnt gonna miss the workout for anything and got there at 8.35pm lol, rushed around like a madman through all my sets and finished dips at 9.00 then stayed some extra time and helped them clear up all the weights and did my laterals and curls in between tidying up
Standing BB OHP
bar x 10
66 x 8
94 x 8 PR
105 x 4 PR
Wide Grip Chins
1x9
1x6
1x5
Deep Weighted Dips
1x5 bw
1x8 17lbs added PR
1x6 17lbs added
1x6 17lbs added
1x4+3+1.5 bw rest paused
Seated DB Laterals
15lb Db's x 10 PR
15lb Db's x 8
15lb DB's x 6
Machine Preacher Curl
4 plates x 23 PR
5 plates x 16 PR
6 plates x 11
7 plates x 4.5
-dropset 5 plates x 7
sick workout considering what happened, was just dissapointed with the chins
Today - good workout, bad news
Deads* - really shouldnt have done these with already a bad back
135 x 5
176 x 5
220 x 5
264 x 5 decided to deload
*all sets double overhand
Double Overhand Shrugs (no straps)
220 x 25 PR
220 x 25
Leg Press
240 x 25 PR
270 x 20 PR
310 x 8
fuck! got off the leg press and my back hurt so bad I couldnt even pick up the bar for curls without real bad pain. Last week after I failed on deads the hitching hurt my middle right erector, then the 1 arm rows after really fucked it, the twisting I think. So I went kinda light on deads today and went by feel, didnt feel bad at all. I think though the sitting still after on the legpress just made it stiffen up and motherfucker it hurt like a bitch
Standing BB Curl
bar x 10
47 x 10
69 x 12
75 x 9 PR
75 x 7
Standing Calf Raise
69 x 12 DC style
80 x 12 DC style PR never done these before
69 x 20 normal reps
stretched out my hams, glutes, quads, calves for 5-10 mins and did a couple sets of hypers to loosen up my posterior chain and back
Highest Decline Situps
bw x 20 PR
Deads* - really shouldnt have done these with already a bad back
135 x 5
176 x 5
220 x 5
264 x 5 decided to deload
*all sets double overhand
Double Overhand Shrugs (no straps)
220 x 25 PR
220 x 25
Leg Press
240 x 25 PR
270 x 20 PR
310 x 8
fuck! got off the leg press and my back hurt so bad I couldnt even pick up the bar for curls without real bad pain. Last week after I failed on deads the hitching hurt my middle right erector, then the 1 arm rows after really fucked it, the twisting I think. So I went kinda light on deads today and went by feel, didnt feel bad at all. I think though the sitting still after on the legpress just made it stiffen up and motherfucker it hurt like a bitch
Standing BB Curl
bar x 10
47 x 10
69 x 12
75 x 9 PR
75 x 7
Standing Calf Raise
69 x 12 DC style
80 x 12 DC style PR never done these before
69 x 20 normal reps
stretched out my hams, glutes, quads, calves for 5-10 mins and did a couple sets of hypers to loosen up my posterior chain and back
Highest Decline Situps
bw x 20 PR
dude that grip strength is sick, i cant double overhand 315 without it slipping. What forearm work do you do?
none atm bro, my forearms get pumped easily. I do reverse curls on deadlift day most of the time but didnt do them today. Thats about it, if my grip started to fail though i would do some farmers walk, thats what i did in the past.
i gotta get u a pic of my forearms bro they're pretty big
farmers walks! I gotta do those, what day do you do those again?
Flat BB
110 x 8
132 x 5
155 x 5
176 x 6 PR
143 x 12 PR
-dropset 110 x 10 (i think)
Incline DB --> I used to hate this exercise until I started goin heavy, now I love it!
60's x 6/5 couldnt lock it out on right arm
55's x 8
55's x 5
Bent Over BB Row
94 x 10
116 x 10
138 x 10 PR
149 x 8 PR
121 x 12 underhand PR
121 x 12 underhand
Face Pulls
3x15 30lbs PR
2x12 35lbs PR
Rolling DB Extensions
40's x 10
55's x 8 PR
55's x 8
55's x 8
NeedSize Abs
bw x 5
2x5 22lb Db behind the head PR
Tri Pushdown - no rest between sets
10lbs x 10
20lbs x 10
30lbs x 10
40lbs x 10
50lbs x 10 PR in a set like this
40lbs x 10
Standing Calves
bw x 10
66 x 18
66 x 15
66 x 15
66 x 15
66 x 15
66 x 15
66 x 15
66 x 15
66 x 15
66 x 15 PR total sets w/ 66x15
Decline Abs
2x20 highest decline
Reverse EZ
58lbs x 15 x5 inbetween the sets of calves
reason I didnt PR on incline is last week I set my PR when I had some bent over rows before it, so my chest/shoulder/tri got a rest after the flat benching.
wow i didnt know i was doing so many sets, this workout was S.I.C.K
110 x 8
132 x 5
155 x 5
176 x 6 PR
143 x 12 PR
-dropset 110 x 10 (i think)
Incline DB --> I used to hate this exercise until I started goin heavy, now I love it!
60's x 6/5 couldnt lock it out on right arm
55's x 8
55's x 5
Bent Over BB Row
94 x 10
116 x 10
138 x 10 PR
149 x 8 PR
121 x 12 underhand PR
121 x 12 underhand
Face Pulls
3x15 30lbs PR
2x12 35lbs PR
Rolling DB Extensions
40's x 10
55's x 8 PR
55's x 8
55's x 8
NeedSize Abs
bw x 5
2x5 22lb Db behind the head PR
Tri Pushdown - no rest between sets
10lbs x 10
20lbs x 10
30lbs x 10
40lbs x 10
50lbs x 10 PR in a set like this
40lbs x 10
Standing Calves
bw x 10
66 x 18
66 x 15
66 x 15
66 x 15
66 x 15
66 x 15
66 x 15
66 x 15
66 x 15
66 x 15 PR total sets w/ 66x15
Decline Abs
2x20 highest decline
Reverse EZ
58lbs x 15 x5 inbetween the sets of calves
reason I didnt PR on incline is last week I set my PR when I had some bent over rows before it, so my chest/shoulder/tri got a rest after the flat benching.
wow i didnt know i was doing so many sets, this workout was S.I.C.K
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Tblock1
New member
Yeah that's how I think of it. At 17 it's like being on steroids, I can just lift and lift and lift. He's at 15 so it's just starting to peak.
Good job bro on the new PRs
Yeah that's how I think of it. At 17 it's like being on steroids, I can just lift and lift and lift. He's at 15 so it's just starting to peak.
Yep
Today - squat day with no squats 
back isnt fully healed so gotta miss out squats and do leg press instead, i love leg press anyway though so not too bad, threw in a few intensity techniques to substitute the heavy ass squats and widowmaker though.
15 Mins Cycling
Leg Press - (I always have feet narrow and low)
1x10 175
1x20 275 PR
1x15 300 PR
1x6 325 PR
-dropset 1x10 265
Seated Calf Machine
3 Sets Of This:
80lbs x 10
60lbs x 10
40lbs x 10 speed reps
no rest between sets, so basically 3 strip sets.
Lying Leg Curl
1x10 50lbs
1x9 95lbs PR
1x7 95lbs
1x11 80lbs PR
-dropset 60lbs x 10
Leg Extension
1x15 80lbs
1x12 90lbs
1x10 100lbs PR
Weighted Decline Situp (highest decline) -->Db's were held behind the head
6.5lb Db x 10
10lb Db x 10
17lb Db x 10
22lb Db x 9 and a half PR
Hanging Knee Raise
3 sets of 15
Farmers Walk
2 sets of 3 lengths of the gym w/ 88's
Standing Oblique Crunch
3 sets of 15 w/ a 55lb plate PR
15 Mins Incline Walking, 14% incline, started at 3.5kph and got up to 5.5kph increasing slowly but most of the time it was like 4.5-5kph. Aprox 153 calories burned. I love this!! Calves pumped too!
15 Mins Cycling
great workout!
(dont really keep track of calf PR's but 80x10 could well have been a pr.
back isnt fully healed so gotta miss out squats and do leg press instead, i love leg press anyway though so not too bad, threw in a few intensity techniques to substitute the heavy ass squats and widowmaker though.
15 Mins Cycling
Leg Press - (I always have feet narrow and low)
1x10 175
1x20 275 PR
1x15 300 PR
1x6 325 PR
-dropset 1x10 265
Seated Calf Machine
3 Sets Of This:
80lbs x 10
60lbs x 10
40lbs x 10 speed reps
no rest between sets, so basically 3 strip sets.
Lying Leg Curl
1x10 50lbs
1x9 95lbs PR
1x7 95lbs
1x11 80lbs PR
-dropset 60lbs x 10
Leg Extension
1x15 80lbs
1x12 90lbs
1x10 100lbs PR
Weighted Decline Situp (highest decline) -->Db's were held behind the head
6.5lb Db x 10
10lb Db x 10
17lb Db x 10
22lb Db x 9 and a half PR
Hanging Knee Raise
3 sets of 15
Farmers Walk
2 sets of 3 lengths of the gym w/ 88's
Standing Oblique Crunch
3 sets of 15 w/ a 55lb plate PR
15 Mins Incline Walking, 14% incline, started at 3.5kph and got up to 5.5kph increasing slowly but most of the time it was like 4.5-5kph. Aprox 153 calories burned. I love this!! Calves pumped too!
15 Mins Cycling
great workout!
(dont really keep track of calf PR's but 80x10 could well have been a pr.
well its my upper back not lower, and it was ok with the situps but yeah I think Ill miss them next time because I want to make sure it it fully healed before I do anything else, I would hate to injury it again
Beautiful progress and motivation, especially for a 15 year old bro...you'll be breaking down neighborhoods when you're my age. Keep it up!
Today - OHP day, my favourite
Standing BB Press
bar x 10
77lbs x 8
99lbs x 9 PR
110 lbs x 4 PR
Wide Grip Chins --> started going stricter than before, less swing and more of a deadhang.
(bw 175)
1st set 8 reps PR
2nd set 6 reps
3rd set 4 reps
Deep Weighted Dips
(bw 175)
1st set 5 reps
2nd set 9 reps w/ 19lbs extra PR
3rd set 6 reps w/ 19lbs extra
4th set 4+3+2 rest paused
Decline EZ Skullcrusher*
50lbs x 15 PR
50lbs x 12
Seated DB Laterals*
15lb Db's
1st set 13 reps PR
2nd set 9 reps
3rd set 7 reps
Machine Preacher Curl*
4 plates x 25 PR
5 plates x 20 PR
6 plates x 10
-dropset 4 plates x 12
Smith Machine Behind Neck Press*---> never done these before but I loved them
(no rest between sets)
91 x 4 shoulders were smoked
69 x 8
47 x 15
25 x 25 burn!!
fuckin sick workout! finally progressing on dips and OHP!
* these exercises were with constant tension
Standing BB Press
bar x 10
77lbs x 8
99lbs x 9 PR
110 lbs x 4 PR
Wide Grip Chins --> started going stricter than before, less swing and more of a deadhang.
(bw 175)
1st set 8 reps PR
2nd set 6 reps
3rd set 4 reps
Deep Weighted Dips
(bw 175)
1st set 5 reps
2nd set 9 reps w/ 19lbs extra PR
3rd set 6 reps w/ 19lbs extra
4th set 4+3+2 rest paused
Decline EZ Skullcrusher*
50lbs x 15 PR
50lbs x 12
Seated DB Laterals*
15lb Db's
1st set 13 reps PR
2nd set 9 reps
3rd set 7 reps
Machine Preacher Curl*
4 plates x 25 PR
5 plates x 20 PR
6 plates x 10
-dropset 4 plates x 12
Smith Machine Behind Neck Press*---> never done these before but I loved them
(no rest between sets)
91 x 4 shoulders were smoked
69 x 8
47 x 15
25 x 25 burn!!
fuckin sick workout! finally progressing on dips and OHP!
* these exercises were with constant tension
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Today - Deadlift Day
Deads - back was still hurting so didnt attempt any deads
BB Shrugs - double overhand no straps
132 x 10
198 x 15
225 x 25 PR
225 x 25
Leg Press - already done this once this week so went a bit lighter and pumped out deep 3/4 reps no lockouts
230 x 20
230 x 20
BB Curl
bar x 10
47 x 10
80 x 9 PR
80 x 5 and a half
69 x 10
Seated Calf Machine
5 sets of 20 w/ 60lbs PR
Reverse Cable Curl - constant tension
2 sets of 12 w/ 30lbs
Seated Reverse Wrist Curl
3 sets of 10 reps cant remember weight
Seated BB Wrist Curl
1x10 bar
1x10 49lbs
3x10 54lbs PR
Hanging Leg Raise
3 sets of 15 straight legs, toes to chest level
Highest Decline Situps
1st set 23 reps PR
2nd set 20 reps
13 Mins Incline Fast Walking
15 Mins Cycling
Deads - back was still hurting so didnt attempt any deads
BB Shrugs - double overhand no straps
132 x 10
198 x 15
225 x 25 PR
225 x 25
Leg Press - already done this once this week so went a bit lighter and pumped out deep 3/4 reps no lockouts
230 x 20
230 x 20
BB Curl
bar x 10
47 x 10
80 x 9 PR
80 x 5 and a half
69 x 10
Seated Calf Machine
5 sets of 20 w/ 60lbs PR
Reverse Cable Curl - constant tension
2 sets of 12 w/ 30lbs
Seated Reverse Wrist Curl
3 sets of 10 reps cant remember weight
Seated BB Wrist Curl
1x10 bar
1x10 49lbs
3x10 54lbs PR
Hanging Leg Raise
3 sets of 15 straight legs, toes to chest level
Highest Decline Situps
1st set 23 reps PR
2nd set 20 reps
13 Mins Incline Fast Walking
15 Mins Cycling
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boring! lol
Today - bench day, didnt have much time so didnt fuck about.
Flat BB
110 x 8
149 x 5
187 x 3 PR
149 x 12 idk if this is a PR
Incline DB
60's x 7 PR
60's x 6
60's x 5
60's x 5
Seated Cable Row
12 plates x 12
13 plates x 12 PR
14 plates x 12 PR
15 plates x 12 PR
12 plates x 15 (underhand) PR
Face Pulls - did the same weights as last week by accident, crap!
3x15 30lbs
2x12 35lbs
Rolling Db Extension (on the floor)
3x8 55's PR
sick workout
Flat BB
110 x 8
149 x 5
187 x 3 PR
149 x 12 idk if this is a PR
Incline DB
60's x 7 PR
60's x 6
60's x 5
60's x 5
Seated Cable Row
12 plates x 12
13 plates x 12 PR
14 plates x 12 PR
15 plates x 12 PR
12 plates x 15 (underhand) PR
Face Pulls - did the same weights as last week by accident, crap!
3x15 30lbs
2x12 35lbs
Rolling Db Extension (on the floor)
3x8 55's PR
sick workout
well i admit, i take fish oil. But I found that when taking whey it made me more lazy with my diet and I began to rely on whey more and more. Since I stopped buying it oats, milk, steak, chicken and brown rice have become my staples and Iv made much better progress. I set 6-9 pr's a workout like this. Although I am considering buying some whey again because I often dont manage to eat after my workout until up to an hour later, just from like cleaning pans and re preparing food and showering and stuff. SO maybe I will start grabbing a shake pwo, then eating again like 45mins after.
i dont eat fish so fish oil is compulsory for me lol, if i did eat fish then i wouldnt take it. i dont take a multi and i dont take whey.
musketeer
New member
Seems like getting bigger and stronger is your life right now! So try and get a little more out of your diet for minimum cost or effort. Just focusing on supplements, and remembering that you're still a student:
A good multi-vit/mineral like Centrum costs about 5p a tablet.
An 11lb tub of MYProtein Whey costs 40 quid and will last nearly 3 months if you take 60g a day, supplying 50g of high quality protein. (50p a day)
Creatine Ethel Esther Powder - 500g bag cost 13 quid and you take 3g a day - 5 months worth! (under 8p a day!)
SO, every day, buy 2 pint bottle of skim or 1% milk, drink a bit, top it up with 60g of whey and add 3g of creatine and shake it up. If you're working out it's your post workout, and if not, just sip it between meals. It's convenient and cheap and supplies: 37g of protein + 50g with the whey and 50 of fast carbs from the milk sugars.
I'd say your at a level now where you owe it to yourself to start doing that.
A good multi-vit/mineral like Centrum costs about 5p a tablet.
An 11lb tub of MYProtein Whey costs 40 quid and will last nearly 3 months if you take 60g a day, supplying 50g of high quality protein. (50p a day)
Creatine Ethel Esther Powder - 500g bag cost 13 quid and you take 3g a day - 5 months worth! (under 8p a day!)
SO, every day, buy 2 pint bottle of skim or 1% milk, drink a bit, top it up with 60g of whey and add 3g of creatine and shake it up. If you're working out it's your post workout, and if not, just sip it between meals. It's convenient and cheap and supplies: 37g of protein + 50g with the whey and 50 of fast carbs from the milk sugars.
I'd say your at a level now where you owe it to yourself to start doing that.
could you give me links to these products bro? My mum buys all my food but she wont buy supps, except fish oil because she takes them too. But Im about to get a paper round so those supps do sound affordable...
musketeer
New member
myprotein.co.uk
Best site in the UK - I order from them every month.
I take about 20 different supps so I like to keep the cost down by buying 'generic' when it doesn't matter.
Best site in the UK - I order from them every month.
I take about 20 different supps so I like to keep the cost down by buying 'generic' when it doesn't matter.
oso0960
New member
lol! EM you just made me realize I eat like a goddamned vegan. I still drink whole milk and eat oats but I can't remember the last time I ate some meat. I practically live off of protein isolate and micellar casein powders (used about 5-6x a day lol) because of the simplicity of making a shake in college dorms. I'm going to go buy some steak and eggs right now.
cant beat chicken steak and eggs bro! chicken and eggs are my staple sources of protien...
ok bro Im gonna look into supplements see what I can sort out.
Today Workout - Squat day but still cant squat
Standing Calves *dont know which sets are PR's
110 x 12
121 x 10
132 x 8
143 x 6
-dropset 110 x 6
-2nd dropset 88 x 15
Seated Leg Press (bottom 3/4 ROM reps, no lockouts)
225 x 20 PR
225 x 20
Lying Curl
95 x 8 - seem like I have stalled a bit
95 x 7
95 x 6
75 x 11
Seated Calf Machine (no rest between sets)
20lbs x 10
40lbs x 10
60lbs x 10
80lbs x 10 PR
100lbs x 6 PR
80lbs x 4
60lbs x 10
40lbs x 25
Walking BB Lunges (went light because of back)
66lbs x 12 on each leg
88lbs x 12 on each leg PR
88lbs x 12 on each leg
88lbs x 12 on each leg
Seated BB Wrist Curl
58lbs x 12 PR
58lbs x 12
58lbs x 9
15 Mins Incline Walking
15 Mins Cycling
yeah that was the only part, couldnt go heavy on anything and couldnt squat at all, sucked
yes it was very hard lol im suprised i got up to 100lbs, although the last set of 40x25 were the most painful lol.
pumped for OHP, weighted dips and chins on friday!
Today - OHP Day
this was a repeat of last OHP day, got home from school lay down and fell asleep. Was asleep for like 90mins and had some freaky dreams, anyway I woke up and saw it was 7.45, gym closes at 9.00. SO had to rush out of bed, get changed and grab some quick food. Only managed 2 oranges, glass of milk and a cup of coffee. Anyway felt refreshed because iv been so tired lately. Didnt expect such a sick workout! Especially as Iv not eaten much the last few days.
Standing BB OHP - military style feet together no jerking or arching
bar x 8
66 x 5
88 x 3
105 x 7 PR
116 x 3 PR
(increased by 5lbs but lost a couple reps since last week)
Wide Grip Chins
(179lbs bodyweight)
bw x 3 (warm up)
bw x 10 PR
bw x 8
bw x 6
Weighted Deep Dips
35lbs assistance x 10
bw x 5
bw + 22lbs x 9 PR
bw + 22lbs x 8
bw x 11,4,3,2 rest pause. I would count this as a PR because fresh my record has been 12 reps and I managed 11 after the weighted sets!
Machine Preacher Curl
5 plates x 20 PR
6 plates x 15 PR
7 plates x 7
-dropset 5 plates x 10
Seated DB Laterals
15lb Db x 15 PR
15lb Db x 12
15lb Db x 10
had time for one last exercise and I hadnt hit the tri's all week except a few sets of rolling extensions. But I couldnt resist hitting shoulders hard again
Smith Machine Behind Neck Press
(this was one long dropset)
91lbs x 6 PR
69lbs x 8
47lbs x 17 PR
25lbs x 35 PR holy delt burn!
fuckin sick workout I loved it, just a shame i couldnt do any tri's and calves and cardio, but oh well I might do some cardio 2moro instead if i can be bothered
this was a repeat of last OHP day, got home from school lay down and fell asleep. Was asleep for like 90mins and had some freaky dreams, anyway I woke up and saw it was 7.45, gym closes at 9.00. SO had to rush out of bed, get changed and grab some quick food. Only managed 2 oranges, glass of milk and a cup of coffee. Anyway felt refreshed because iv been so tired lately. Didnt expect such a sick workout! Especially as Iv not eaten much the last few days.
Standing BB OHP - military style feet together no jerking or arching
bar x 8
66 x 5
88 x 3
105 x 7 PR
116 x 3 PR
(increased by 5lbs but lost a couple reps since last week)
Wide Grip Chins
(179lbs bodyweight)
bw x 3 (warm up)
bw x 10 PR
bw x 8
bw x 6
Weighted Deep Dips
35lbs assistance x 10
bw x 5
bw + 22lbs x 9 PR
bw + 22lbs x 8
bw x 11,4,3,2 rest pause. I would count this as a PR because fresh my record has been 12 reps and I managed 11 after the weighted sets!
Machine Preacher Curl
5 plates x 20 PR
6 plates x 15 PR
7 plates x 7
-dropset 5 plates x 10
Seated DB Laterals
15lb Db x 15 PR
15lb Db x 12
15lb Db x 10
had time for one last exercise and I hadnt hit the tri's all week except a few sets of rolling extensions. But I couldnt resist hitting shoulders hard again
Smith Machine Behind Neck Press
(this was one long dropset)
91lbs x 6 PR
69lbs x 8
47lbs x 17 PR
25lbs x 35 PR holy delt burn!
fuckin sick workout I loved it, just a shame i couldnt do any tri's and calves and cardio, but oh well I might do some cardio 2moro instead if i can be bothered
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