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9lbs x 6 on smith machine bb military??? Good job! lol
My Training Journal
- Thread starter ExtraMile
- Start date
lol was meant to be 91 not 9. I am weak on those I know but I never done them before except for once, and my tri's, lats, shoulders, grip and abs were already smoked from all the stuff before so it was more of a burn out thing.
forgot to mension...
SaiBoT your right about the pumps when doing chins! Fuck I only got 10 reps today and I had a pump in my forearms, lats and bi's! Iv never had a lat pump before either! I remember you saying when u get into the double digits they give you insane pumps and I can see that happening for sure when I get to 15+reps!
Fuck you can do as many chins as me! haha nice.
IF you were truly a baller youd hop on some test/dbol right now haha. JK JK
keep it up young buck youre hella strong for your age. But please dont be one of those guys that are fat and strong their whole life. Get some abs before you get too big
keep it up young buck youre hella strong for your age. But please dont be one of those guys that are fat and strong their whole life. Get some abs before you get too big
wow you cut me deep bro, to you im still a fat strong guy
you have no idea what its like trying to get cut when your an endo bro. Besides Im not that fat lol. I can tense my abs and see the upper ones throughout the day still haha. Long term goal I wanna be 12-15% all year round
wow you cut me deep bro, to you im still a fat strong guy
you have no idea what its like trying to get cut when your an endo bro. Besides Im not that fat lol. I can tense my abs and see the upper ones throughout the day still haha. Long term goal I wanna be 12-15% all year round
im jus lookin out for you, one baller to another. Dont want you to be the cocky big fat strong guy lol. I know youre not fat
You could get cut if you wanted to bro its not hard you just have never fully committed yourself to doing that in fear of losing muscle. So keep doing what youre doing set some good goals but dont let yourself get above 15% EVER. And long term I think you should shoot for 10-12% All year, fuck 15%im jus lookin out for you, one baller to another. Dont want you to be the cocky big fat strong guy lol. I know youre not fat
im 18% atm lol. yes I know i never put full effort into it, but come the summer Im doing something like the palumbo but not for ages and just see how much bf i can drop, I wont do it for more than 5 months i dont think, 12-16 weeks probably. I just hate cardio so much lol
Good bro. Do that in the summer youll be so happy. Who cares if u lose 1/2 inch on your arms? Youll look and feel 10x better. Just make it your goal to get as strong and big by summer, then cut
yeah bro its doubtful but I wanna get 15" inch arms by the time im gonna cut. very doubtful though, maybe 14.5 lol. And 14" forearms, that may happen but im not sure...
yo my right forearm is 1 inch bigger than left haha i just measured
wow bro that sucks[pout]
When i was 15 i was a 6'3" 165lb ecto that could eat anything and not gain a pound. From 18 to 30 i annihilated tons of drugs and alcohol fucking up my body for good. Now i'm old and like an endo where the site of carbs makes me fat.
[/pout]
I stay away from drugs and alcohol already lol
yeah bro hopefully!
OneBreath
Elite Mentor
wow bro that sucks
I stay away from drugs and alcohol already lol
Good. I like sharing that with younger people in hopes that they might not have to go through the same ridiculous shit i did.
well looks like you beat it bro you look awesome!
OneBreath
Elite Mentor
Thanks, almost been 5 years now so i've had plenty of time to reverse the effects.
Not sure what to do tomorrow, its deadlift day but i cant deadlift. So I was thinking of shrugs, leg presses, light squats, bb curl, farmer walks, and hitting the abs and calves hard. But that sounds pretty boring when I think about it.
If I just skipped deadlift day and did bench day on monday I will still have had a week rest from the last bench day and would probably be good to go, so I might do this. Or like I said I might just take the opportunity to hit the abs and calves hard again, and try out some HIT. My back is feeling better but not perfect.
thoughts?
If I just skipped deadlift day and did bench day on monday I will still have had a week rest from the last bench day and would probably be good to go, so I might do this. Or like I said I might just take the opportunity to hit the abs and calves hard again, and try out some HIT. My back is feeling better but not perfect.
thoughts?
Tblock1
New member
Front Squats!!!! Dude have you ever tried them? I've been doing them for a month now, and I think there are going to become a staple of my routine. I've been doing them occasionally like 4x2 and 7x3 but I think now I'm going to put focus on them. Haven't updated my log yet but my front squat pr about a month ago was 205 and just yesterday I got 235, and almost got 245. Love them!
Today - Deadlift day still cant deadlift though
Double Overhand Shrugs (no straps) pulled the bar out of the rack instead of from the floor to start
132 x 20
198 x 20
231 x 30 PR
232 1 30 PR
Rack Pulls From Knee
went very light just to get my upper back warmed up a bit and see how it felt
132 x 10
176 x 10
Standing Calves
110 x 12
132 x 10
143 x 8 PR
-dropset 110 x 10
-2nd dropset 88lbs x 15
Standing BB Curl
49 x 10
69 x 5
85 x 6 + 1 cheat rep PR
80 x 8
75 x 11
Tri Set:
45 Degree Hypers 3x20 (bodyweight)
Hanging Leg Raise 3x15
Lying Leg Curl 65lbs x 15, 15, 12
Face Curls
(30 secs rest between sets)
45lbs x 10 PR
45lbs x 10
45lbs x 7
45lbs x 6
45lbs x 4
Seated Calf Machine
(no rest between grouped sets)
40lbs x 10
60lbs x 10
80lbs x 6
60lbs x 15
40lbs x 30 PR
40lbs x 10
60lbs x 10
80lbs x 4
60lbs x 15
40lbs x 30
Farmers Walk
1 set with the 88's for 3 lengths of the gym.
-I will upload video tomorrow-
Good news, my gym is getting some kettle bells, only up to like 55lbs but that would be enough for my for like snatches and shoulder presses. If they are thick handles they would be good for grip work too. Now I got a new camera I should start gettin more vids!
Double Overhand Shrugs (no straps) pulled the bar out of the rack instead of from the floor to start
132 x 20
198 x 20
231 x 30 PR
232 1 30 PR
Rack Pulls From Knee
went very light just to get my upper back warmed up a bit and see how it felt
132 x 10
176 x 10
Standing Calves
110 x 12
132 x 10
143 x 8 PR
-dropset 110 x 10
-2nd dropset 88lbs x 15
Standing BB Curl
49 x 10
69 x 5
85 x 6 + 1 cheat rep PR
80 x 8
75 x 11
Tri Set:
45 Degree Hypers 3x20 (bodyweight)
Hanging Leg Raise 3x15
Lying Leg Curl 65lbs x 15, 15, 12
Face Curls
(30 secs rest between sets)
45lbs x 10 PR
45lbs x 10
45lbs x 7
45lbs x 6
45lbs x 4
Seated Calf Machine
(no rest between grouped sets)
40lbs x 10
60lbs x 10
80lbs x 6
60lbs x 15
40lbs x 30 PR
40lbs x 10
60lbs x 10
80lbs x 4
60lbs x 15
40lbs x 30
Farmers Walk
1 set with the 88's for 3 lengths of the gym.
-I will upload video tomorrow-
Good news, my gym is getting some kettle bells, only up to like 55lbs but that would be enough for my for like snatches and shoulder presses. If they are thick handles they would be good for grip work too. Now I got a new camera I should start gettin more vids!
You never seize to amaze me bro...great log. Someday, my log will be this big too lol
thanks bro!
here is the video from the workout earlier on the previous page.
YouTube - Grip Work
rate and subscribe!
Today - Bench Day
15mins cycling
Flat BB
bar x 10
93 x 5
116 x 5
143 x 3
165 x 1
193 x 3 ALL TIME BENCH PR
143 x 12 feet on the bench PR
Neutral Grip Chins - a little wider than shoulder width
5x5 with bodyweight - 179.5lbs PR
Incline DB
60's x 9 PR
60's x 6
60's x 6
Face Pulls
20 x 10
45 x 10 PR
45 x 10
45 x 10
Rolling DB Extension
60's x 8 PR
60's x 7
60's x 6
Straight Bar Pushdown
(no rest between sets)
10lbs x 10
20lbs x 10
30lbs x 10
40lbs x 10
50lbs x 12 PR
40lbs x 15
Incline Walking - 10mins
Cycling - 15mins
sick workout!!!
Video - YouTube - Rolling DB Extensions 60'sx8
15mins cycling
Flat BB
bar x 10
93 x 5
116 x 5
143 x 3
165 x 1
193 x 3 ALL TIME BENCH PR
143 x 12 feet on the bench PR
Neutral Grip Chins - a little wider than shoulder width
5x5 with bodyweight - 179.5lbs PR
Incline DB
60's x 9 PR
60's x 6
60's x 6
Face Pulls
20 x 10
45 x 10 PR
45 x 10
45 x 10
Rolling DB Extension
60's x 8 PR
60's x 7
60's x 6
Straight Bar Pushdown
(no rest between sets)
10lbs x 10
20lbs x 10
30lbs x 10
40lbs x 10
50lbs x 12 PR
40lbs x 15
Incline Walking - 10mins
Cycling - 15mins
sick workout!!!
Video - YouTube - Rolling DB Extensions 60'sx8
I do my RDBE's a little different, but those look fine. So long as they burn your tris up that's all that matters.
Today - nothing special
20mins cycling
Full Squats: - lots of stretching for erectors and hams between these and deads
88 x 5
121 x 3 - 55% of max
121 x 3
121 x 3
121 x 3
121 x 3
121 x 3
Seated Calf Machine
(no rest between sets)
20lbs x 10
40lbs x 10
60lbs x 10
80lbs x 10
100lbs x 7 PR
80lbs x 10
60lbs x 15
40lbs x 50 PR
Deadlifts - double overhand
132 x 5
220 x 3 (65% of max)
220 x 3
220 x 3
220 x 3
220 x 3
220 x 3
these squats and deadlifts were not speed sets, just light sets to see how my back felt, get some blood to it and keep perfect form
Seated Calf Machine(no rest between sets again)
20lbs x 10
40lbs x 10
60lbs x 10
80lbs x 10 only just
60lbs x 15
40lbs x 50
Highest Decline Abs
2x20
45 Degree Hypers - lots of wide lat stretching on the chin bar with weights around waist between sets
4x15
Seated BB Wrist Curl
49 x 20 PR
53 x 15 PR
58 x 10
69 x 5 PR
BB Bench
several sets of this building up from bar to 132 for sets of 3-10, just form work and trying to get back into more of a PL style form and trying out lots of differant grip widths. I find a pretty wide grip best for the PLing style and getting a nice short ROM, but Im going to continue with more of a medium grip in training because I prefer it as more of a balance
20mins cycling
Full Squats: - lots of stretching for erectors and hams between these and deads
88 x 5
121 x 3 - 55% of max
121 x 3
121 x 3
121 x 3
121 x 3
121 x 3
Seated Calf Machine
(no rest between sets)
20lbs x 10
40lbs x 10
60lbs x 10
80lbs x 10
100lbs x 7 PR
80lbs x 10
60lbs x 15
40lbs x 50 PR
Deadlifts - double overhand
132 x 5
220 x 3 (65% of max)
220 x 3
220 x 3
220 x 3
220 x 3
220 x 3
these squats and deadlifts were not speed sets, just light sets to see how my back felt, get some blood to it and keep perfect form
Seated Calf Machine(no rest between sets again)
20lbs x 10
40lbs x 10
60lbs x 10
80lbs x 10 only just
60lbs x 15
40lbs x 50
Highest Decline Abs
2x20
45 Degree Hypers - lots of wide lat stretching on the chin bar with weights around waist between sets
4x15
Seated BB Wrist Curl
49 x 20 PR
53 x 15 PR
58 x 10
69 x 5 PR
BB Bench
several sets of this building up from bar to 132 for sets of 3-10, just form work and trying to get back into more of a PL style form and trying out lots of differant grip widths. I find a pretty wide grip best for the PLing style and getting a nice short ROM, but Im going to continue with more of a medium grip in training because I prefer it as more of a balance
squats were fine, back was totally fine but when i got home it was aching a bit, i think i should have gone a little lighter with the deads but couldnt resist putting 2 plates on, ah well its not like i hurt it or anythin
youll be fine. Its not like u reinjured it. From my experience theres a difference between pain and just an annoyance. Seems like 223 was just enough to annoy it, but not make it worse. Youre getting healthier every day just rest it up
had a nice 11 hours of sleep last night and my back is feeling great today!
lol yeah bro hopefully!
I made these 3 month goals in november to be reached by the end of January:
"I will bench two plates (100kg, 220lbs)
I will full squat 265 and/or 225x5
I will deadlift 363 and/or 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"
Due to this nagging back injury, I dont think I will reach a 363 deadlift or a 265 full squat. I do however thing 314x3 deadlift and 220x3 squat are reachable.
12 chins and 15 deep dips is no sweat, Im almost there on both of them already.
Benching 220 is in sight, and incline pressing 66's is gonna maybe even happen this week.
I also had a goal to be straight bar curling 91lb for my sets of 6-9 which I think could happen by the end of january, Im at 80x6 now
"I will bench two plates (100kg, 220lbs)
I will full squat 265 and/or 225x5
I will deadlift 363 and/or 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"
Due to this nagging back injury, I dont think I will reach a 363 deadlift or a 265 full squat. I do however thing 314x3 deadlift and 220x3 squat are reachable.
12 chins and 15 deep dips is no sweat, Im almost there on both of them already.
Benching 220 is in sight, and incline pressing 66's is gonna maybe even happen this week.
I also had a goal to be straight bar curling 91lb for my sets of 6-9 which I think could happen by the end of january, Im at 80x6 now
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lol im at 193x3 atm and 100kg is 220, 102.5kg is 226...
Today - OHP Day
Strict Military Press
bar x 8
66 x 5
88 x 3
110 x 5 PR
88 x 11 PR
Wide Grip Chins
1x11 these weren't as decent reps, had some swinging so i guess its not really a PR
1x7
1x5
Machine Preacher Curl
6 plates x 13 PR
6 plates x 12
Weighted Deep Dips
35lbs assistance x 12
bw x 5
25lbs extra x 9 PR
25lbs extra x 7
bodyweight x 12+4.5+3+2 (rest pauses) PR
Lateral Raises
17lb DB's x 13
17lb DB's x 10
17lb DB's x 10
10lb DB's x 20 PR
Decline EZ Skullcrusher
75 x 12 PR
75 x 12
One Arm DB Snatches - never done any sort of oly lift before...
(left/right)
33lber x 5/5
38lber x 5/5
44lber x 5/5
50lber x 5/5
55lber x 5/5 easy PR
stopped here because the smith machine was finally free
Smith Machine Behind Neck Press
91 x 9 PR
-dropset
69 x 10
-dropset
47 x 11
sick workout and next time Im gonna do heavier snatches see how high i can go!
Strict Military Press
bar x 8
66 x 5
88 x 3
110 x 5 PR
88 x 11 PR
Wide Grip Chins
1x11 these weren't as decent reps, had some swinging so i guess its not really a PR
1x7
1x5
Machine Preacher Curl
6 plates x 13 PR
6 plates x 12
Weighted Deep Dips
35lbs assistance x 12
bw x 5
25lbs extra x 9 PR
25lbs extra x 7
bodyweight x 12+4.5+3+2 (rest pauses) PR
Lateral Raises
17lb DB's x 13
17lb DB's x 10
17lb DB's x 10
10lb DB's x 20 PR
Decline EZ Skullcrusher
75 x 12 PR
75 x 12
One Arm DB Snatches - never done any sort of oly lift before...
(left/right)
33lber x 5/5
38lber x 5/5
44lber x 5/5
50lber x 5/5
55lber x 5/5 easy PR
stopped here because the smith machine was finally free
Smith Machine Behind Neck Press
91 x 9 PR
-dropset
69 x 10
-dropset
47 x 11
sick workout and next time Im gonna do heavier snatches see how high i can go!
thanks bro's
yeah jdid this is the first time ever iv been able to PR every week on dips, before it would be like military where i add 5lbs and do 1 less rep each week. but now iv been adding 3lbs to dips and keeping the same reps, then pr'ing on my rest pause set!
yeah jdid this is the first time ever iv been able to PR every week on dips, before it would be like military where i add 5lbs and do 1 less rep each week. but now iv been adding 3lbs to dips and keeping the same reps, then pr'ing on my rest pause set!
Today - deadlift day, nothing special
Deads: - active recovery
138 x 5
182 x 5
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
Leg Press - constant tension no lockouts
235 x 20 PR
270 x 15 PR
300 x 10 PR
Standing Calf Raise
110 x 5
5 sets 5 reps with 132 PR
1x18 110 PR
Straight Bar Curls
short bar x 10
49 x 10
85 x 6 and a half PR
85 x 4 and a 5th with a little cheating
58 x 17+8+5 (rest pauses) PR
45 Degree Hypers - to help with the injury
bwx20 x3sets
One Arm BB Grip Hold (to the side)
132 x 15 secs on each arm PR
132 x 10 secs on each arm
88 x 37 secs on each arm PR
-this is harder with a BB because it wobbles from side to side and you have to conteract that with one hand
Lying Face Curls
- no rest between sets -
10lbs x 10
20lbs x 10
30lbs x 10
40lbs x 10
50lbs x 5 PR
40lbs x 10
30lbs x 30 PR - insane forearm pump even my wrists were swole
10 Mins Fast Incline Walking
sick workout
Just had my pwo meal, totals were:
105g protein
95g carbs
30g fat
1010kcal
10oz extra lean steak
50g white rice
500ml whole milk
1 bagel
55g cheddar cheese
2g fish oil
Deads: - active recovery
138 x 5
182 x 5
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
Leg Press - constant tension no lockouts
235 x 20 PR
270 x 15 PR
300 x 10 PR
Standing Calf Raise
110 x 5
5 sets 5 reps with 132 PR
1x18 110 PR
Straight Bar Curls
short bar x 10
49 x 10
85 x 6 and a half PR
85 x 4 and a 5th with a little cheating
58 x 17+8+5 (rest pauses) PR
45 Degree Hypers - to help with the injury
bwx20 x3sets
One Arm BB Grip Hold (to the side)
132 x 15 secs on each arm PR
132 x 10 secs on each arm
88 x 37 secs on each arm PR
-this is harder with a BB because it wobbles from side to side and you have to conteract that with one hand
Lying Face Curls
- no rest between sets -
10lbs x 10
20lbs x 10
30lbs x 10
40lbs x 10
50lbs x 5 PR
40lbs x 10
30lbs x 30 PR - insane forearm pump even my wrists were swole
10 Mins Fast Incline Walking
sick workout
Just had my pwo meal, totals were:
105g protein
95g carbs
30g fat
1010kcal
10oz extra lean steak
50g white rice
500ml whole milk
1 bagel
55g cheddar cheese
2g fish oil
Last edited:
scotty too hotty
New member
Everyone on here is proud of your training and the gains you've made so far. It's great to see someone so young give it there all, because most kids are wimpy and lazy these days. I bet it feels good to know that you're one of the baddest and strongest dudes in your school. I'm sure you've stolen a few girlfriends already! I've enjoyed following your log, although it's the fing longest one I've ever seen! It helps prove your dedication to your body and to this sport. If you could do me a favor though, please post a starting pic of yourself and post a picture from now. Tinypic.com is free, and we all could see them that way if you copy and paste the link in a post. Anyway, about the training: First off, sorry about your back injury brother. You should definetly try to do more reps (10-12) on the deads though, it will get help you reach your strength and conditioning goals much faster. I don't think 3 rep sets will build you a solid foundation of muscle, you've gotta bust ass for it first. When you build up some decent strength in your back, then you can go lower on the reps. Just my opinion as always, but I'm looking forward to those pictures bro!
hey bro, I have always gone heavy on deadlifts, 1-6 rep range and my back is probably my best muscle group, heavy deadlifts are the only back exercise that I have done since day 1. The reason I was doing 6x3 for deads today was for active recovery. My best deadlift is 319 and I got 325 to the knees but couldnt lock it out, this was at a bodyweight of 175. I love deadlifting heavy though and I dont think I would ever go above 8 reps unless I was doing some sort of crazy 20 rep deadlift challenge or somethign like that lol.
Lol it does feel good to know Im stronger than alot of people, and I would go as far to say Im the strongest kid in my school. Weightlifting is no were near as big over here amoungst school kids as it is over in the USA, to give you an idea Iv never heard of a high school ages sports team that include any sort of weight bearing exercises in the training, its unheard of over here.
Im thinking of posting pics just before I start a cutting diet before the summer, Im bulking right now as you might have guessed from the meal I posted above. Although this year I havnt made much progress in size gains, the first 4 months or so were great, I had a big growth spurt, but after that I was fucking around trying to loose bf and ended up not gained much mass at all. That has changed now. I've only got two pics of posing before I started lifting, but Ill try and find some of my on the beach or that sort of thing from before I was lifting.
"Everyone on here is proud of your training and the gains you've made so far" wow thanks bro, feels good to hear that lol
Tblock1
New member
hey bro, I have always gone heavy on deadlifts, 1-6 rep range and my back is probably my best muscle group, heavy deadlifts are the only back exercise that I have done since day 1. The reason I was doing 6x3 for deads today was for active recovery. My best deadlift is 319 and I got 325 to the knees but couldnt lock it out, this was at a bodyweight of 175. I love deadlifting heavy though and I dont think I would ever go above 8 reps unless I was doing some sort of crazy 20 rep deadlift challenge or somethign like that lol.
Lol it does feel good to know Im stronger than alot of people, and I would go as far to say Im the strongest kid in my school. Weightlifting is no were near as big over here amoungst school kids as it is over in the USA, to give you an idea Iv never heard of a high school ages sports team that include any sort of weight bearing exercises in the training, its unheard of over here.
Im thinking of posting pics just before I start a cutting diet before the summer, Im bulking right now as you might have guessed from the meal I posted above. Although this year I havnt made much progress in size gains, the first 4 months or so were great, I had a big growth spurt, but after that I was fucking around trying to loose bf and ended up not gained much mass at all. That has changed now. I've only got two pics of posing before I started lifting, but Ill try and find some of my on the beach or that sort of thing from before I was lifting.
"Everyone on here is proud of your training and the gains you've made so far" wow thanks bro, feels good to hear that lol
Dude do they really not lift for sports over in England? I would think that they would for sure lift for football or wrestling?
JDid23
New member
football over there = soccer
soccer teams don't normally lift. They do more conditioning and bodyweight work. My team did jack shit as far as lifting goes which is sad because our teams Achilles heel was our strength- pushing people off the ball and winning 50/50s
scotty too hotty
New member
That's a shame your schools aren't into lifting as much over there. Weightlifting is a good hobby that builds mental and physical strength, but also keeps you out of trouble (sorta). I'll just say worse trouble! It's pretty popular in America, but it's still an underground sport for the most part. People look at me funny and ask me questions at school for drinking protein shakes, ect. but they wouldn't say shit if I was smoking!
I remembered reading your stuff before, and saw it again today. It made me proud to know there are still younger people out there that give a shit and kick ass at lifting.
I remembered reading your stuff before, and saw it again today. It made me proud to know there are still younger people out there that give a shit and kick ass at lifting.
JDid23
New member
besides football (i live in the US) there aren't many sports that do really intense lifting. Lacrosse does some as does basketball, but not required to do deads and squats. I get where you're coming from with this post
Tblock1
New member
Lol wow I wasn't even thinking about the whole football=soccer over there! Actually our soccer team at my school does do some leg work such as squats and leg press, and every one of our sports teams does some lifting.
there are probably 10 kids in the whole year group of 350 or so that use the school gym at school, and the school gym is just cardio and a few machines and cables, doesnt even have a benchpress lol
wrestling isnt big over here either i had never really heard of high school wrestling until i came onto EF
Nice workout lil bro
thanks, yeah it wasnt a big cheat at all, just sort of a bounce off my legs to get it started. And the fats pwo, i dont normally eat that much it was because i added the cheese and milk though that the fat went up.
do you think the anabolic window is very important?
@ 15 yo it's not a big deal, but later on you might wanna take it in consideration...
Today - Bench day
Flat BB - didnt have a spotter so didnt push these sets too far
bar x 10
99 x 5
132 x 3
165 x 1
198 x 2 PR
149 x 11 feet on the bench PR
Seated Cable Row
11 plates x 8
12 plates x 8
stack x 13 PR
stack x 12
stack x 12
Highest Decline Situps
30 PR
Incline DB
60's x 10 PR
66's x 5 PR
55's x 11
Facepulls
45lbs x 10
50lbs x 8
35lbs x 12 x2 more focused reps
Rolling DB Extension
66's x 3 my stabilisers are too weak on this, the dumbell kept falling to the side and nearly taking my arm off with it despite several attempts
One Arm DB Floor Press
55s x 8
60s x 8
66s x 8 PR
55s x 13 both arms at the same time PR
Pushdowns
-no rest between sets-
10lbs x 10
20lbs x 10
30lbs x 10
40lbs x 10
50lbs x 13 PR
40lbs x 17 PR
Seated BB Wrist Curl
49 x 21 PR
53 x 10
69 x 6 PR
Reverse EZ Curl
69 x 10 (PR) superset with close grip EZ bar curl 69 x 10
69 x 10 superset with close grip EZ bar curl 69 x 10
69 x 7 superset with close grip EZ bar curl 69 x 7
Seated BB Wrist Curl
53 x 9
Seated Calf Raise
100lbs x 8 PR
80lbs x 12 PR
60lbs x 30 PR
VIDEO:
YouTube - Bench 198x2 @15y/o
Flat BB - didnt have a spotter so didnt push these sets too far
bar x 10
99 x 5
132 x 3
165 x 1
198 x 2 PR
149 x 11 feet on the bench PR
Seated Cable Row
11 plates x 8
12 plates x 8
stack x 13 PR
stack x 12
stack x 12
Highest Decline Situps
30 PR
Incline DB
60's x 10 PR
66's x 5 PR
55's x 11
Facepulls
45lbs x 10
50lbs x 8
35lbs x 12 x2 more focused reps
Rolling DB Extension
66's x 3 my stabilisers are too weak on this, the dumbell kept falling to the side and nearly taking my arm off with it despite several attempts
One Arm DB Floor Press
55s x 8
60s x 8
66s x 8 PR
55s x 13 both arms at the same time PR
Pushdowns
-no rest between sets-
10lbs x 10
20lbs x 10
30lbs x 10
40lbs x 10
50lbs x 13 PR
40lbs x 17 PR
Seated BB Wrist Curl
49 x 21 PR
53 x 10
69 x 6 PR
Reverse EZ Curl
69 x 10 (PR) superset with close grip EZ bar curl 69 x 10
69 x 10 superset with close grip EZ bar curl 69 x 10
69 x 7 superset with close grip EZ bar curl 69 x 7
Seated BB Wrist Curl
53 x 9
Seated Calf Raise
100lbs x 8 PR
80lbs x 12 PR
60lbs x 30 PR
VIDEO:
YouTube - Bench 198x2 @15y/o
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yeah man 16 pr's! lol wtf
although I only pr'ed on the floor press because Iv never done it before but this was a sick workout! and im nearly in the 200lb bench club!
thanks andalite and saibot btw
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The bench looked good bro. You seem to get a lot of good leg drive.
today - active recovery squat day
Full Squats - 132 = aprox 55% of max
88 x 5
110 x 5
132 x 3
132 x 3
132 x 3
132 x 3
132 x 3
132 x 3
Alt DB Curls (strict) did these inbetween sets of squats to keep it fun but this meant short rest between sets
22lb Db's x 12/12
33lb Db's x 12/12
40lb Db's x 12/12 PR
44lb Db's x 5/5 PR
Leg Press - constant tension no lockouts
250 x 20 PR
300 x 10 PR
Lying Leg Curl
65 x 20 PR
80 x 8
Standing Calf Raise
132 x 10
154 x 8
165 x 7 PR
110 x 19 PR
Tri Set:
Hanging Leg Raise x 20, 20
Hypers bw x 25, 25
Weighted Side Bend 55lb plate x 16 PR, 13
my back is gettin better for sure especially now we have broken up from school and Iv been getting 9-11 hours of sleep every day
Full Squats - 132 = aprox 55% of max
88 x 5
110 x 5
132 x 3
132 x 3
132 x 3
132 x 3
132 x 3
132 x 3
Alt DB Curls (strict) did these inbetween sets of squats to keep it fun but this meant short rest between sets
22lb Db's x 12/12
33lb Db's x 12/12
40lb Db's x 12/12 PR
44lb Db's x 5/5 PR
Leg Press - constant tension no lockouts
250 x 20 PR
300 x 10 PR
Lying Leg Curl
65 x 20 PR
80 x 8
Standing Calf Raise
132 x 10
154 x 8
165 x 7 PR
110 x 19 PR
Tri Set:
Hanging Leg Raise x 20, 20
Hypers bw x 25, 25
Weighted Side Bend 55lb plate x 16 PR, 13
my back is gettin better for sure especially now we have broken up from school and Iv been getting 9-11 hours of sleep every day
good job bro, keep resting the squat up it will come back.
Couple things
1) Why 20 reps on leg curls?
2) Why so heavy on side bends? I would do isolation exercises for your core like planks and side planks, 55lbs on side bends will just make your obliques bigger and I dont think you want that. I dont anyway because it makes me look wider even though its just muscle.
Couple things
1) Why 20 reps on leg curls?
2) Why so heavy on side bends? I would do isolation exercises for your core like planks and side planks, 55lbs on side bends will just make your obliques bigger and I dont think you want that. I dont anyway because it makes me look wider even though its just muscle.
1) the high rep leg press with constant tension had make my quads grow nicely, and my hams seem kinda flat but i always did 6-10 reps for hams to now im tryin some higher reps for a while with hams see if i get the same result
2) i want thicker abs lol southernlord said his abs showed through at 15% bf and he was doing side bends with a 135lb barbell
but i cant hit heavy weighted declines because of my back. besides i only do the heavy side bends every so often more of the time its weighted declines and leg raises 8-20 rep range.progressing for the active recovery yeah, when my back feels 100% i will probably jump it 30-40lbs though and just go from there
although im thiking of changing my squat day to
sumo box squats
narrow full squats
RDL
standing calves
weighted abs
so I will have investigate how strong i am with sumo box squats. im not sure though yet i might not do that...
JDid23
New member
have you ever heard of/seen the 4 squat routine?
yep i hate overhead squats and i dont really like front squats so no thanks!
musketeer
New member
You should try and get better at them. Imagine how strong you'd be if you could front squat a weight close to your current back squat! I see front and OH squats as a bit like dips and chins. People don't 'like' them as much as bench or pulldowns, however if your a beginner of early intermediate lifter then you will really benefit from getting good at them. They involve more balance and skill and ultimately make you more all-round strong.
Give yourself a 3 month goal to reach like getting your max single front squat to equal your weight used for 5RM back squat. And your overhead 5RM to be half of your 5RM back squat. To start off you can train the lifts as an extended squat session, like an extra long warmup, and a few extra sub-maximal working sets:
(I think these weights are ballpark for you!)
OH Squat:
15 x Bar
10 x 65lbs
8 x 75
Front squat:
8 x 95
8 x 115
6 x 135
Back squat:
5 x 155
5 x 185
5 x 225
OH squat:
3 x 95
Front Squat:
3 x 155
Once you get comfortable with the movements, every now and then, replace back squats completely with the front squats. Quite a few sets of near max doubles and triples work great.
Pausing 'in the hole' of a front squat really builds control and power.
You know you've conquered a weight when you can pause for 3 seconds with your ass between your heels and then explode it up! Also seems to make my knees feel healthy and tight (in the right way) after a pausing front squat workout.
A cool thing about OH squat is how it carries over into other exercises like presses or cleans. It really strengthens the shoulder girdle and upper back as well as the abs and erectors. Because it uses them almost isometrically, it rarely causes soreness or overtraining when added reasonably. It's also great to watch guys who think they can squat heavy, you know the types, (2-3 plates for quarter reps) trying out what you do. They watch you OH squatting 135lb and decide to give it try - they usually fall over! Because you're still young, probably plenty of guys at your gym can beat you in the back squat, but wouldn't it be great to soon be the best guy at overhead squatting?
Tblock1
New member
Yeah EM I think you should at least try front squats if nothing else, they are one of the hardest exercises I do and I love them. Get you a really strong core too.
I should start adding in front squats/OH squats now that I think of it. I would be horrible at them at first because my flexibility, but itd be badass to OH squat 225 or something. You should give it a try now while youre young EM and who knows maybe you will love them when you get better at them. I would also like to say that everybody should focus on their weakpoints, not there strong ones.
thanks for that bro, props for spending the time explaining it. The thing is my workouts are structured so that I put all my effort into one of the big 4 lifts - squat, dead, bench, press and then hit some assistance stuff after to slightly higher reps. That said I dont think I would enjoy doing the above and also may limit what I can use for my main squat which will be sumo box squats now. However, I think I will hit a couple sets of front squats or overhead squats in that workout maybe a set of each or maybe a couple of sets alternating which one I do on my squat days. But besides I still cant squat or deadlift heavy so I have alot of time to think about what I will do until i can actually do it lol. so none of these ideas are certain...
Andalite
Elite Bodybuilder
Well, irrespective of whether you like OH Squats or not, the carry over both exercises have are pretty impressive. If you're a strict PL'er who only cares about his big 3, thats fine...but increasing your big 3 comes with your goals, right? You need the right big bang for your buck exercises in that case. Front Squats and OH Squats are elite lifts. And they're a lot harder than back squats...which is why I understand your logic in rejecting them - they seem a big pain to go through for little appearing rewards. But, long term, they help you out immensely.
Overhead Squats: Largely hip mobility and core strength. Try OH Squatting a weight close to your own BW...trust me, the core strength you need for that is radical. Trust me, I've OH Squatted 185 lbs @ 190 lbs. It was damn difficult.
Front Squats: The more time you spend on this, the easier your back squats become. You put a lot of emphasis on core in this exercise and it pays off because when you do back squat, it helps you hit your groove quicker and more efficiently.
I'm not pressuring you into doing anything...this is your training and I think (and this about all aspects of life) if a change must come, it should come from within you. So if you don't feel these exercises are worth the effort, thats fine. It is your prerogative and I totally respect that. We're all here to cheer each other on and help out. This is just me offering my suggestions
Overhead Squats: Largely hip mobility and core strength. Try OH Squatting a weight close to your own BW...trust me, the core strength you need for that is radical. Trust me, I've OH Squatted 185 lbs @ 190 lbs. It was damn difficult.
Front Squats: The more time you spend on this, the easier your back squats become. You put a lot of emphasis on core in this exercise and it pays off because when you do back squat, it helps you hit your groove quicker and more efficiently.
I'm not pressuring you into doing anything...this is your training and I think (and this about all aspects of life) if a change must come, it should come from within you. So if you don't feel these exercises are worth the effort, thats fine. It is your prerogative and I totally respect that. We're all here to cheer each other on and help out. This is just me offering my suggestions
Well, irrespective of whether you like OH Squats or not, the carry over both exercises have are pretty impressive. If you're a strict PL'er who only cares about his big 3, thats fine...but increasing your big 3 comes with your goals, right? You need the right big bang for your buck exercises in that case. Front Squats and OH Squats are elite lifts. And they're a lot harder than back squats...which is why I understand your logic in rejecting them - they seem a big pain to go through for little appearing rewards. But, long term, they help you out immensely.
Overhead Squats: Largely hip mobility and core strength. Try OH Squatting a weight close to your own BW...trust me, the core strength you need for that is radical. Trust me, I've OH Squatted 185 lbs @ 190 lbs. It was damn difficult.
Front Squats: The more time you spend on this, the easier your back squats become. You put a lot of emphasis on core in this exercise and it pays off because when you do back squat, it helps you hit your groove quicker and more efficiently.
I'm not pressuring you into doing anything...this is your training and I think (and this about all aspects of life) if a change must come, it should come from within you. So if you don't feel these exercises are worth the effort, thats fine. It is your prerogative and I totally respect that. We're all here to cheer each other on and help out. This is just me offering my suggestions
lol no i am not a PLer let alone a strict PLer. Im more of a powerbuilder.
yes i have tryed front squats and overhead squats in the past and I know how hard they both are. I am still unsure what my squat day will look like but I wont be squatting now until 2010. My gym is shut for 24-26th and 31st-1st for christmas so I have decided my workouts are going to be:
23rd december - overhead press day
27th december - bench day
29th december - I will probably just do some fun stuff on this day to enjoy it, probably alot of arm work because Im a clusterfucker lol
then I will just wait until monday 4th of january and continue my normal routine from there. This will allow two periods of abotu 4-5 days of rest and 2-3 weeks off from squats and deadlifts, hopefully my back will be 100% by the end
yeah! hopefully i can get some squat and deadlift videos up by january.
Im thinking with deadlifts Im just gonna start at 240x5 and go up in 10lb increments every 9 days, sumo box squats Im going to investigate with a bit then olympic squats Im going to start with somewere around 180 for 3 sets of 3 and see how it goes, so this will be like starting from a 20lbs deload for both squat and deadlift
Tblock1
New member
im fucking pissed! i cant go to the gym today because its very snowy and icy, and after today its closed until the 27th
Pussy
Tblock1
New member
believe me if I could go I would.
How far away is your gym? Mine is like in my neighborhood, so I can just walk there. And there is no real staff, so they never close
How far away is your gym? Mine is like in my neighborhood, so I can just walk there. And there is no real staff, so they never close
a couple of miles, thing is I like to go late and so when I was ready and discovered it was so icy, by the time I had walked there I would have had barely any time. I wish I had walked though and just done my military press and chinups in the short amount of time I had, and it will be closed now
artificialaspirations
New member
good improvement on bench form. Leg drive is the right way to do it. DOn't ever return to that flat-backed version...bad for your shoulders.
yeah bro i was trying to get more chest into the movement doing it the old way, but i actually felt it more in my delts and triceps. besides Im a little stronger this way and using a slight arch helps me keep my scapula tight
today - managed to get a decent quick workout in this morning... i hate training mornings but the gym closed early so it was this or nothing
Standing BB Military
bar x 8
66 x 6
88 x 3
110 x 5
99 x 9.5
-strength seems to be going backwards on this and Im weaker than last time so switching to a differant shoulder press now...
Wide Grip Chins
(bw 186)
bw x 8 PR
bw x 6
bw x 5
Deep Weighted Dips
bw x 5
bw + 27.5lbs x 9 PR
bw + 27.5lbs x 6
bw x 13+4+2 PR (rest pauses)
Seated Calf Machine
60 x 8 (warmup)
105 x 8 PR
85 x 12 PR
65 x 30 PR
100 x 9 PR dropset-
80 x 10 -dropset
60 x 15 -dropset
40 x 50 -dropset
Seated Lateral Raise
17lb Db's x 12
17lb Db'x x 9
wow eating shit for the last 2 days really showed! even though I didnt pr on much I still enjoyed it...
gained some lbs of bodyweight I think its both fat and muscle, probably some fat from the 300g or so of fast digesting carbs iv eaten on the 25th and 26th haha
but the gym closed early so it was this or nothingStanding BB Military
bar x 8
66 x 6
88 x 3
110 x 5
99 x 9.5
-strength seems to be going backwards on this and Im weaker than last time so switching to a differant shoulder press now...
Wide Grip Chins
(bw 186)
bw x 8 PR
bw x 6
bw x 5
Deep Weighted Dips
bw x 5
bw + 27.5lbs x 9 PR
bw + 27.5lbs x 6
bw x 13+4+2 PR (rest pauses)
Seated Calf Machine
60 x 8 (warmup)
105 x 8 PR
85 x 12 PR
65 x 30 PR
100 x 9 PR dropset-
80 x 10 -dropset
60 x 15 -dropset
40 x 50 -dropset
Seated Lateral Raise
17lb Db's x 12
17lb Db'x x 9
wow eating shit for the last 2 days really showed! even though I didnt pr on much I still enjoyed it...
gained some lbs of bodyweight I think its both fat and muscle, probably some fat from the 300g or so of fast digesting carbs iv eaten on the 25th and 26th haha
DUDE EM how long has your presses been going down? Just because it doesnt go up every session doesnt mean you have to switch it! Im on cycle and my presseswent down a rep from the last week, because I probably had a shitty workout/pre workout meal. There are a lot of factors. BUT if youre gonna switch it up try doing heavy bb push presses and focusing on the negative part. So goslower on the negative part, explode up, repeat. Or switch to db's
my OHP day will look like
Weighted Dips 2-3 sets
Wide Chins 3-4 sets
Smith Behind Neck Press 3 sets
Curls 1-4 sets
Seated Lateral Raise 3 sets
Decline Skullcrushers 2 sets
hey I also got a video of my military presses but didnt have time to upload it, here it is:
YouTube - military presses
gladiator - my military press has never increased 5lbs each workout, usually i can manage 5lbs extra and 1 rep less, now it has been stuck for 2 workouts so im switching, I PR on pretty much everything each workout so no reason why my shoulder press shouldnt...
just a suggestion: maybe instead of switching presses, increase your rom... nothing wrong with how you do them, but maybe if you went down further, like how you rack a clean on your chest, took off maybe 5lbs or so and work up from there...
then when you stall that way, go back to how you do them in the video, looks like about down to the chin?...
then when you stall that way, go back to how you do them in the video, looks like about down to the chin?...
I used to do them pretty much that way like 1 inch from my upper chest and stalled just the same so I switched slightly to how I do them now and my lbs went up a little but stalled again, the only thing that got them going for a month or so was when I hAd been doing seated db presses for a while...
