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My Training Journal
- Thread starter ExtraMile
- Start date
Thanks bro, I forgot to mension last bench session I only managed 209x5 so an 11lb PR!!
Lying on your back and exercising is NOT "cool"
On a more serious note, did you bother to read anything I and SouthernLord posted above?
Lol bro bench is one of my favourite lifts, I prefer it to deads!
Yes I did read it all. You said you wanted to help me but at the same time you didn't, that's fine, if you don't want to help me then don't, I don't want you to spend your time on me if you don't really want to. But if you do then that's great and I would love to hear your ideas on recovery. Although I am asking because I'm interested, not because I want to follow what you say exclusively so don't get offended if I don't do exactly as you think I should.
What I gathered from your post is that you started out with very light weight for alot of sets and reps and progressed to more weight and less volume? That is what saibot told me to do last time and is what I was planning on doing this time, 6 sets of 3 to be exact to start off. I think I actually kept some strength from doing it too...
bro I used to suck at bench, the reason it looks like my strong lift is because I have been injured the least on my pressing muscles. So while Iv not been able to dead/squat Iv still been progressing at bench. I do admit though often I feel a plateau coming along on my deads or squat and have to change something but that never seems to happen on bench...
I think I have quite long arms though which is usually bad for benching...
where did you post the article?
Tblock1
New member
Here it is again:
TMUSCLE.com | Issue 628
It's an awesome read Matt Kroc is a badass!!!!
BTW, are you sure you have long arms? At 5'7 or 8 or whatever most people usually don't have long arms.
TMUSCLE.com | Issue 628
It's an awesome read Matt Kroc is a badass!!!!
BTW, are you sure you have long arms? At 5'7 or 8 or whatever most people usually don't have long arms.
already read that article bro a few days ago.
I always thought I had long arms Ill go measure my wingspan now...
EDIT: height 5'7 wing span 5'8 so not that long...
The reason I thougth I had long arms was a few things, one was the fact deads were my best lift and the first time I tryed them I was stronger than the first time anyone else my age I know first tryed them and the other reason was how I always had lagging arms which is common with people who have long arms, although I will admit I have managed to bring up my arms alot lately...
Tblock1
New member
Man I hate to say it and seriously I promise you I mean absolutely no offense but your deads are not that strong compared to your bench, same with your squat. I remember when I came on this forum you were benching 185x4 and only deadlifting 300 and squatting 225....no offense meant I'm just saying your bench is definitely you strongest lift.
not anymore, but when I started I was very good at them compared to other stuff. But my lifts were a mess, I remember when I was a noob I could only squat 2lbs more than I could bb row haha
squat is my weakest lift though and has been for a long time.
Andalite
Elite Bodybuilder
Some people are just born to squat....You also have to consider this: most big Deadlifters are better Front Squatters than Back Squatters.
as in they front squat more weight than back squat? or they are just very good at front squats in comparison?
Andalite
Elite Bodybuilder
As in they are much more comfortable with front squats and at the same time there is a smaller difference between the back squat and front squat numbers....
not done front squats in a long time... prefer leg press for quad work.
Andalite
Elite Bodybuilder
Front Squats are not a quad exercise.
more focus is on the quads in a front squat than in a back squat.
Andalite
Elite Bodybuilder
Thats hard to judge without an EKG study. Squatting is largely hip dominant. I dunno....I feel my Front squats more in my hips and hammies and core than anything else. A shift in the bar positioning shouldn't really bring about such a drastic change in training effect.
im suprised you have never heard about front squats hitting quads. Iv heard it from both bodybuilders and powerlifters in the past...
Andalite
Elite Bodybuilder
Yeah but I have never heard it from guys who are actually GOOD at Front Squats saying that. That means I haven't heard of Oly lifters make such claims.
JDid23
New member
EM- With all due respect, it seems like you miss a lot of gym time because you don't know the schedule, or because you're just too late. Not talking about the holiday weekend either.
Why don't you plan around the hours of your gym? Honestly, if you're missing workouts because your gym closes at X o clock, that's not really a viable excuse because you've been lifting at the same place over a year.
Sorry if this came off a bit harsh. Then again, I do realize you don't drive and can't go to the gym when you please, and even if you can't get to the gym don't you have some weights at home?
Why don't you plan around the hours of your gym? Honestly, if you're missing workouts because your gym closes at X o clock, that's not really a viable excuse because you've been lifting at the same place over a year.
Sorry if this came off a bit harsh. Then again, I do realize you don't drive and can't go to the gym when you please, and even if you can't get to the gym don't you have some weights at home?
Andalite
Elite Bodybuilder
EM just needs his motivation back. Thats fine. It takes some time but it will happen. Thats why I am probably the only guy NOT to give you hard time about it lol.....If you are going to train again, you will. Us bullying you into doing that is gay.
ps: I'm not saying Josh is bullying you. I'm just saying that shit will happen when it has to happen. If you have to lift, you will when the time is right when it means as much to you. You have all the time in the world so where's the rush?
ps: I'm not saying Josh is bullying you. I'm just saying that shit will happen when it has to happen. If you have to lift, you will when the time is right when it means as much to you. You have all the time in the world so where's the rush?
yep.
Andalite
Elite Bodybuilder
Tblock1
New member
Motivation is largely based on maturity.....not saying I am mature and em is not, but in general people that are younger do not have enough maturity to be motivated. I struggle with trying to lift 4 days a week and still keep up running and pt. And to be honest I am not succeeding right now, I haven't run in like 3 weeks, granted I sprained my ankle but my ankle is fine now I just find it hard to go for a run. I am in the habit of lifting weights 3-4 times a week so it is no longer hard even when I really don't want to lift to just go anyway, I just don't give myself an option. But for running and bodyweight exercises I haven't developed the maturity and habits it takes to go everytime....and I am SO pissed off at myself about it. That's why they say it is very hard for 18 year old guys to make it through any spec ops selection, they just lack the mental maturity to get through a course that is 90% mental. And I'm failing at that right now too so don't worry em you are not alone
Motivation is largely based on maturity.....not saying I am mature and em is not, but in general people that are younger do not have enough maturity to be motivated. I struggle with trying to lift 4 days a week and still keep up running and pt. And to be honest I am not succeeding right now, I haven't run in like 3 weeks, granted I sprained my ankle but my ankle is fine now I just find it hard to go for a run. I am in the habit of lifting weights 3-4 times a week so it is no longer hard even when I really don't want to lift to just go anyway, I just don't give myself an option. But for running and bodyweight exercises I haven't developed the maturity and habits it takes to go everytime....and I am SO pissed off at myself about it. That's why they say it is very hard for 18 year old guys to make it through any spec ops selection, they just lack the mental maturity to get through a course that is 90% mental. And I'm failing at that right now too so don't worry em you are not alone
I used to be like that completely though, I have just lost alot of motivation lately...
For my training now Im pretty sure I will do this although the exercises arnt certain.
basically I will alternate between upper and lower body sessions, so I will be lifting 3-4 times a week. The lower body sessions will be some active recovery squats and deads and then a few sets of leg presses and curls and some calf work.
The upper sessions will alternate between a max effort benchpress day and an assistance day.
The bench day will be benchpress workign up to a max single, double or triple all paused reps followed by 5 sets of 10 with light weight for form work, explosive power and to increase my overall volume. This has been working well on the 5/3/1 so Im keeping it. I will finish that day off with some chest supported facepulls and a tricep exercise, or I might just skip this tricep exercise, not sure if i need it...
Assistance upper body day will start with Behind The Neck Presses in the smith machine, then I will do some lat/back training and finish with another tricep or chest exercise.
The last exercises on the upper days arnt decided yet, on my bench day Im thinking of finishing with some skullcrushers 10-15 reps and on the assistance day probably dips or CGBP or the other option was maybe some dumbell presses but I doubt I need that after benching on the other day.
I will do some hypers with bodyweight after my upper days, Im going to train abs more often and I will train grip once or twice a week.
Every fourth bench day will be a deload.
basically I will alternate between upper and lower body sessions, so I will be lifting 3-4 times a week. The lower body sessions will be some active recovery squats and deads and then a few sets of leg presses and curls and some calf work.
The upper sessions will alternate between a max effort benchpress day and an assistance day.
The bench day will be benchpress workign up to a max single, double or triple all paused reps followed by 5 sets of 10 with light weight for form work, explosive power and to increase my overall volume. This has been working well on the 5/3/1 so Im keeping it. I will finish that day off with some chest supported facepulls and a tricep exercise, or I might just skip this tricep exercise, not sure if i need it...
Assistance upper body day will start with Behind The Neck Presses in the smith machine, then I will do some lat/back training and finish with another tricep or chest exercise.
The last exercises on the upper days arnt decided yet, on my bench day Im thinking of finishing with some skullcrushers 10-15 reps and on the assistance day probably dips or CGBP or the other option was maybe some dumbell presses but I doubt I need that after benching on the other day.
I will do some hypers with bodyweight after my upper days, Im going to train abs more often and I will train grip once or twice a week.
Every fourth bench day will be a deload.
Tblock1
New member
Well, I believe that you can do whatever you want if you want it badly enough. If you really and truly wanted to do that bodyweight and cardio stuff: you would. This just means you don't want it as badly. And thats fine....It is your choice after all.
I know...that is what I just said. But I believe that I need to make a choice at some point....you can't do strength lifting while staying on good running and endurance shape, it just doesn't work. You are training your body to be as fast-twitch as possible but then on the other hand as slow--twitch as possible. However the good news is that the army is general is realizes that 5 mile+ runs don't make good soldiers, and they have encorporated more functional stuff into their routines.
Today - AR/Lower Body
20mins cycling
Parallel Squats
88 x 6
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 10 (front squat) easy
Deadlifts
154 x 3
154 x 3
154 x 3
154 x 3
154 x 3
154 x 3
242 x 1
242 x 1 (sumo)
in between my deads I squeezed my gripper...
HG-150 x 22 PR
HG-150 x 12
HG-150 x 12
HG-150 x 10
Hammer Curl Static Hold (on the preacher bench)
44lb DB x 30 secs /each arm
50lb DB x 27 secs /each arm
55lb DB x 15 secs /each arm PR
ATG Squats
110 x 50 PR
Hanging Leg Raise
4 sets of 12
Wrist Roller
1st set: 11lb x all the way up and all the way down
2nd set: 14lb x all the way up and all the way down
3rd set: 14lb x all the way up and all the way down PR
my wrist roller has a pretty long rope and I had to stand on a box that was about knee height and hold my arms up almost parallel with the floor to get the weight off the floor...
everything was pretty short rest between sets...
20mins cycling
20mins cycling
Parallel Squats
88 x 6
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 10 (front squat) easy
Deadlifts
154 x 3
154 x 3
154 x 3
154 x 3
154 x 3
154 x 3
242 x 1
242 x 1 (sumo)
in between my deads I squeezed my gripper...
HG-150 x 22 PR
HG-150 x 12
HG-150 x 12
HG-150 x 10
Hammer Curl Static Hold (on the preacher bench)
44lb DB x 30 secs /each arm
50lb DB x 27 secs /each arm
55lb DB x 15 secs /each arm PR
ATG Squats
110 x 50 PR
Hanging Leg Raise
4 sets of 12
Wrist Roller
1st set: 11lb x all the way up and all the way down
2nd set: 14lb x all the way up and all the way down
3rd set: 14lb x all the way up and all the way down PR
my wrist roller has a pretty long rope and I had to stand on a box that was about knee height and hold my arms up almost parallel with the floor to get the weight off the floor...
everything was pretty short rest between sets...
20mins cycling
Tblock1
New member
cant you guys figure it out? You know what a static hold is right? Well imagine hammer preacher curls... its a static hold at aprox the mid point of the ROM. Static training is good for arm wrestling and I did these a long time ago when I was too injured to do any curls or forearm stuff and saw a small increase in size in my forearms, namely the brachioradialis. They are killer when you're already fatigued as I was from gripper and deads (which I did double over on all reps btw) and I just felt like giving them a try.
Jdid what do you think would be hardest on my back 110x50 or 225x5... Its 90mins post workout Im at home and my legs still feel like jelly
Anyway I couldnt walk out of a lower session without having felt like I did any work so I thought well my back can support light weights so Ill just give it one set with 50kg, my original plan was just to go to 20 reps and have a light 20 rep set, but then 30 reps was close then I thought F it lets go to 50, it wasnt too hard either, my traps were burning like a mother after let alone my legs...
jdid nevermind getting "toned" I think a t-shirt that said "clusterfuck or die trying" would look good on you
Jdid what do you think would be hardest on my back 110x50 or 225x5... Its 90mins post workout Im at home and my legs still feel like jelly
Anyway I couldnt walk out of a lower session without having felt like I did any work so I thought well my back can support light weights so Ill just give it one set with 50kg, my original plan was just to go to 20 reps and have a light 20 rep set, but then 30 reps was close then I thought F it lets go to 50, it wasnt too hard either, my traps were burning like a mother after let alone my legs...
jdid nevermind getting "toned" I think a t-shirt that said "clusterfuck or die trying" would look good on you
JDid23
New member
cant you guys figure it out? You know what a static hold is right? Well imagine hammer preacher curls... its a static hold at aprox the mid point of the ROM. Static training is good for arm wrestling and I did these a long time ago when I was too injured to do any curls or forearm stuff and saw a small increase in size in my forearms, namely the brachioradialis. They are killer when you're already fatigued as I was from gripper and deads (which I did double over on all reps btw) and I just felt like giving them a try.
Jdid what do you think would be hardest on my back 110x50 or 225x5... Its 90mins post workout Im at home and my legs still feel like jelly
Anyway I couldnt walk out of a lower session without having felt like I did any work so I thought well my back can support light weights so Ill just give it one set with 50kg, my original plan was just to go to 20 reps and have a light 20 rep set, but then 30 reps was close then I thought F it lets go to 50, it wasnt too hard either, my traps were burning like a mother after let alone my legs...
jdid nevermind getting "toned" I think a t-shirt that said "clusterfuck or die trying" would look good on you
good shit
i am guessing your back felt fine?I clusterfucked my way to a Deadlift 355 and Squat 275 ATG
@ 160 lbs in 7 months. I'll take that shit Also, bit hypocritical on the clusterfucking babe.
i actually chuckled at the clusterfuck or die trying. pretty good one
good shit
I clusterfucked my way to a Deadlift 355 and Squat 275 ATG
Also, bit hypocritical on the clusterfucking babe.
i actually chuckled at the clusterfuck or die trying. pretty good one
lol how do I clusterfuck Iv been using the same workout template for over 9 months...
back isnt fine but what can I say, its prob gonna take months to heal like last time...
Tblock1
New member
cant you guys figure it out? You know what a static hold is right? Well imagine hammer preacher curls... its a static hold at aprox the mid point of the ROM. Static training is good for arm wrestling and I did these a long time ago when I was too injured to do any curls or forearm stuff and saw a small increase in size in my forearms, namely the brachioradialis. They are killer when you're already fatigued as I was from gripper and deads (which I did double over on all reps btw) and I just felt like giving them a try.
Jdid what do you think would be hardest on my back 110x50 or 225x5... Its 90mins post workout Im at home and my legs still feel like jelly
Anyway I couldnt walk out of a lower session without having felt like I did any work so I thought well my back can support light weights so Ill just give it one set with 50kg, my original plan was just to go to 20 reps and have a light 20 rep set, but then 30 reps was close then I thought F it lets go to 50, it wasnt too hard either, my traps were burning like a mother after let alone my legs...
jdid nevermind getting "toned" I think a t-shirt that said "clusterfuck or die trying" would look good on you
I'm sorry man but I have to say it: You are not big enough nor have been lifting long enough to say one exercise gave you an increase in size. No offense meant, but unless you have been bodybuilding for 10+ years and are a jacked mofo who knows his body perfectly, it is impossible to say when something adds a little size to your forearms...there is just no way. Still great job on 110x50!!!!
miked8c
New member
This is true there are way too many other variables that could have caused that, especially at your age when your body is constantly and growing changing due to puberty. Its impossible to pin your growth on one exercise.
haha so your saying unless you have 10 years experience you cant learn what exercises work well for you in terms of size because there is too many variables
yeah ok
as I said I was too injured to do pretty much anything, I would have to look back on my log but I remember pretty much just doing deadlifts for upper body, I could do any press or any pull I couldnt even do a barbell curl. All I said was last time I did them, my forearms grew a bit and I got recomended them again by alcatraz the other day and thats how I remembered about them.
JDid23
New member
Sorry, but i disagree..... Not with EM specifically, but generally speaking. 10 years is a lot of time. I think after a few years, someone knows what works and what doesn't work if they've been monitoring their routine carefully.
Andalite
Elite Bodybuilder
I dunno man...it really depends.
For example, Unilateral RDLs are a "faith" exercise in that you won't be able to say definitely that "doing Unilateral RDLs added X amount of weight to Y lift" but it will prevent any possibly imbalances plus potentiality for injuries.
At the same time, developing a strong Overhead Squat will improve your core strength plus it will add certain weight to your regular squat because of the technique factor.
So I guess it depends on which exercise is being added/sub'ed in/out.
For example, Unilateral RDLs are a "faith" exercise in that you won't be able to say definitely that "doing Unilateral RDLs added X amount of weight to Y lift" but it will prevent any possibly imbalances plus potentiality for injuries.
At the same time, developing a strong Overhead Squat will improve your core strength plus it will add certain weight to your regular squat because of the technique factor.
So I guess it depends on which exercise is being added/sub'ed in/out.
well for saying they were the only thing i was doing for forearms and i had never done them before and other than them i actually reduced the amount of work on my forearms because i couldnt do any rows what would you attribute the gains to?
maybe they grew from me decreasing the work load that would be a fair point but i had been making progress on the other lifts before which would have been hard if i was overtraining...
Woke up today with the worse quad doms I can ever remember having
Today - Assistance upper body, lots of extra "fluff" cause I felt like it...
got to the gym with a headache and hadnt really eaten much all day
BTN Smith Machine Press strict reps slow negatives
44 x 10
66 x 8
88 x 15 PR
110 x 7 PR
121 x 4 PR
94 x 10
Curl Grip Chins
8
6
5
5
4
= 28 PR
Wide Neutral Pulldown (strict)
12 plates x 11
-dropset-
10 plates x 7
Close Neutral Pulldown (strict)
10 plates x 13 I think
Tryed the seated chest supported row machine but didnt like it...
Machine Shrugs
dont really remember how many plates each set was but I did
1x20
1x15
1x12
1x9 -dropset- 1x13
with the pulldowns and shrugs... never done it before so I could call all of the sets PR's...
Seated Calf Raise
110 x 12
120 x 8 PR
130 x 6 PR
90 x 20
Standing Rear Delt Cable Flye bored of this not doing it again
2 plates each side x 20 PR
3 plates each side x 8 PR
EZ Bar Skullcrushers
69 x 15 PR
69 x 14
69 x 14
Highest Decline Situps
bw x 25
bw x 15 made my headache worse so called it a day
20 mins cycling
not the best workout and like I said lots of little things just because I felt like it. I think from now on the assistance upper body day will be BTN Presses, Chins, Dips, Shrugs.
Today - Assistance upper body, lots of extra "fluff" cause I felt like it...
got to the gym with a headache and hadnt really eaten much all day
BTN Smith Machine Press strict reps slow negatives
44 x 10
66 x 8
88 x 15 PR
110 x 7 PR
121 x 4 PR
94 x 10
Curl Grip Chins
8
6
5
5
4
= 28 PR
Wide Neutral Pulldown (strict)
12 plates x 11
-dropset-
10 plates x 7
Close Neutral Pulldown (strict)
10 plates x 13 I think
Tryed the seated chest supported row machine but didnt like it...
Machine Shrugs
dont really remember how many plates each set was but I did
1x20
1x15
1x12
1x9 -dropset- 1x13
with the pulldowns and shrugs... never done it before so I could call all of the sets PR's...
Seated Calf Raise
110 x 12
120 x 8 PR
130 x 6 PR
90 x 20
Standing Rear Delt Cable Flye bored of this not doing it again
2 plates each side x 20 PR
3 plates each side x 8 PR
EZ Bar Skullcrushers
69 x 15 PR
69 x 14
69 x 14
Highest Decline Situps
bw x 25
bw x 15 made my headache worse so called it a day
20 mins cycling
not the best workout and like I said lots of little things just because I felt like it. I think from now on the assistance upper body day will be BTN Presses, Chins, Dips, Shrugs.
Tblock1
New member
Looks like a bodybuilder workout to me man! How's the back feeling?
back is ok a tiny bit better, active recovery makes it feel much better the day after.
jdid I cant wait to hit 12 reps on chins! oh yeah Im weighing around 205 when I wakeup now, and 210 towards the end of the day. Managed to get up to 213 yesterday but after I took a dump and took my clothes off and re-weighed myself I was down to 210 lol
jdid I cant wait to hit 12 reps on chins! oh yeah Im weighing around 205 when I wakeup now, and 210 towards the end of the day. Managed to get up to 213 yesterday but after I took a dump and took my clothes off and re-weighed myself I was down to 210
lolhaha its something from C&C
yeah i know who strongbow is... the one with the fake pics...
sureThose curl grip chins I could have hit 9 that day but they were strict reps
as u get heavier chins get very hard...
miked8c
New member
Trust me man I know haha. I was going to say that you want to be able to do at least 8-10 chins at whatever weight your at. In my mind this shows me that my body is able to support the weight that it is holding. This may be because pull ups are crucial as it is important to be able to lift yourself off the ground fairly easily at whatever weight you are at, if your body is unable to do this than plain and simple your out of shape. Not saying you are obviously, 9 pull ups at 210 is damn good.
Today - Deadlift Day (AR) - morning workout
15 mins cycling
Deads
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
248 x 1 (sumo)
248 x 1 (sumo)
248 x 1
Lying Leg Curls
100 x 8 PR
110 x 4 PR
80 x 10
Standing Calf Raise
121 x 16
-rest pause-
121 x 10
-rest pause-
121 x 10 PR
154 x 8 PR
DB Pullovers*
2 sets of 10 with 55lb DB - easy
*AR for lats which are still sore
Static Holds With Gripper
3 sets of 15 secs on each hand with HG-150 PR
Seated BB Wrist Curl
3 sets of 10 short rest between sets 55lbs
Bodyweight Hypers
3 sets of 12
15 mins cycling
5 mins walking (puncture)
Good workout, I love grip training
15 mins cycling
Deads
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
248 x 1 (sumo)
248 x 1 (sumo)
248 x 1
Lying Leg Curls
100 x 8 PR
110 x 4 PR
80 x 10
Standing Calf Raise
121 x 16
-rest pause-
121 x 10
-rest pause-
121 x 10 PR
154 x 8 PR
DB Pullovers*
2 sets of 10 with 55lb DB - easy
*AR for lats which are still sore
Static Holds With Gripper
3 sets of 15 secs on each hand with HG-150 PR
Seated BB Wrist Curl
3 sets of 10 short rest between sets 55lbs
Bodyweight Hypers
3 sets of 12
15 mins cycling
5 mins walking (puncture)
Good workout, I love grip training
Last edited:
probably not yet bro but might do them again in the future they are fun
back is getting better but very slowly, AR seems to be helping...
I have a maths GCSE in about 1 hour, havnt been able to eat because or the nerves which is pissing me off
but diet has been decent lately other than today
back is getting better but very slowly, AR seems to be helping...
I have a maths GCSE in about 1 hour, havnt been able to eat because or the nerves which is pissing me off
but diet has been decent lately other than todayToday - Bench day
slept only 4 hours last night, had an exam this afternoon and didnt eat all day until 1 hour pre workout apart from some blueberries which I managed in the morning. Wasnt expecting much today
Benchpress - very quick to get a pump
bar x 8 bit pumped already...
88 x 6
110 x 5
132 x 5
176 x 2
220 x 1 paused PR
231 x 0 touched the bar too high and it rolled back even further before I got chance to press it off my chest
231 x 1 PR (paused)
pause may have been slightly too short but rep wasnt too hard at all and the guys I was benching with said it shot up...
176 x 9 (close grip) PR
121 x 10
121 x 10
121 x 10
121 x 10
121 x 10
Seated Facepulls (no chest support this time)
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12 PR damn these were feeling light
90lbs x 10 a little body english PR
45 Degree Hypers
2 sets of 20 with bodyweight
awesome!
slept only 4 hours last night, had an exam this afternoon and didnt eat all day until 1 hour pre workout apart from some blueberries which I managed in the morning. Wasnt expecting much today
Benchpress - very quick to get a pump
bar x 8 bit pumped already...
88 x 6
110 x 5
132 x 5
176 x 2
220 x 1 paused PR
231 x 0 touched the bar too high and it rolled back even further before I got chance to press it off my chest
231 x 1 PR (paused)
pause may have been slightly too short but rep wasnt too hard at all and the guys I was benching with said it shot up...
176 x 9 (close grip) PR
121 x 10
121 x 10
121 x 10
121 x 10
121 x 10
Seated Facepulls (no chest support this time)
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12 PR damn these were feeling light
90lbs x 10 a little body english PR
45 Degree Hypers
2 sets of 20 with bodyweight
awesome!
staying on for sixth form to do A levels in P.E (sports), Biology, Psychology and I havnt sorted out a fourth choice yet. Im just negotiating whether I can do powerlifting for my sports choice as normally the only weightlifting they do is olympic lifting but hopefully they are going to make some exceptions for me
when I say Im doing A levels it doesnt mean Im just going to improve it to an A grade lol "A Levels" are the step before getting a degree in that subject. You have degree's over there right?
bump
Tblock1
New member
Nice work on the paused reps man! You should video your shit up so you can tell if your pauses are long enough.
I know but it was Monday and benching on Monday is mad lol too busy to film
Lifting in a group with some buddies from the gym was actually good fun and the original plan was to go 198x1 paused then 215x1 paused and call it a day and improve on that next week but they convinced my to push it haha and 220 went up easy. I was pissed I missed the 231 first time and the reason was I put my wrist wraps on but put them a little too high so I couldnt properly grip the bar and when I touched my chest the bar moved in my fingers and I lost all my tightness and the bar rolled up my chest. Guess I was lucky not to fuck my shoulder again. The main problem with all the sets over 220 was just stabilisation I think. Gotta remember to squeeze the bar too. Really attacked the second 231 set though and like I said they all told me it flew up.
Second attempt at 231 I left the wrist wraps off
Maybe since I stopped doing dips thats why I had a little trouble with my shoulder stabilisation?
Lifting in a group with some buddies from the gym was actually good fun and the original plan was to go 198x1 paused then 215x1 paused and call it a day and improve on that next week but they convinced my to push it haha and 220 went up easy. I was pissed I missed the 231 first time and the reason was I put my wrist wraps on but put them a little too high so I couldnt properly grip the bar and when I touched my chest the bar moved in my fingers and I lost all my tightness and the bar rolled up my chest. Guess I was lucky not to fuck my shoulder again. The main problem with all the sets over 220 was just stabilisation I think. Gotta remember to squeeze the bar too. Really attacked the second 231 set though and like I said they all told me it flew up.
Second attempt at 231 I left the wrist wraps off
Maybe since I stopped doing dips thats why I had a little trouble with my shoulder stabilisation?
Andalite
Elite Bodybuilder
By "over there" are you talking about my third world country India or where I spent the last 4 years studying as in the US?
Oh, I meant in the USA
Yeah bro I dont wear them often, only on 1rm and stuff I put them on originally cause iv never handled more than 220 before. I want 248 paused...
Andalite
Elite Bodybuilder
I thought you were being an ignorant fuck. But...you're asking an honest question.
Hm....they don't have A Levels or O Levels in the US.
There are a few schools in India which offer A Levels.
But what is very predominant is the IB. I did the IB Diploma program in Bombay too, actually.
I didn't know a lot about the A Levels but thats very informative what you wrote. So you have to pick 4 subjects?
I think Psychology is a great idea, to be honest. Sports..meh..what do you want to do with your life?
In the IB, my Higher Level subjects were English (A1 - meaning native speaker), Biology and Chemistry. My Standard Level subjects were French Ab Initio, Math Methods and Business Studies.
I had a predicted score of 36 for the IB and thats what was sent in my transcript to the US. It's funny how the IB works on predicted scores...plus it was a huge rip off that I had to send in my scores to Georgia Tech University to convert IB levels to GPA. It cost me $150 lol.....
Anyway, I had a predicted score of 36, I got accepted to all my universities that I applied to except for 2 which I never heard from (probably because I sent in my apps 3 days late - what an idiot!).
I stopped studying for the IB Finals because I was accepted and guess what? I got fucked...
English: 6
Biology: 7
Chemistry: 4
French Ab Initio: 2 <<-- wtf I am retarded!!!
Business Studies: 5
Math Methods: 7
hahahaha...
Funny shit man..
But, thankfully my English, Biology, Business and Math grades all counted for extra credit in the US. Worked out well for me
well we dont get a score like a number we get A*, A, B, C etc
basically the steps you can take start with GCSE which are the exams you do when your 16 at the end of compulsory education and everyone does these, your either entered at foundation level where you can get grades C-F or your entered in the higher paper where you can get A*-C and anything below that is a U. After GCSE you can continue at sixth form which is basically school still but you do 3 or 4 subjects which you can choose and do them for what is called A Levels. Then when looking to get into university to do a degree the universities look at your A Level scores to see if they will give you a place in the university. After degree level I think PhD is the next one.
There are other things you can do at GCSE levels like BTEC's which are slightly differant but they all count for the same thing.
When I was 14 in year 10 we did the first part of our science GCSE basically 2 exams and a overall grade for coursework. I didnt bother revising for this. I got my results and in the 2 exams I got 2 A grades and in the course work I got a D (lol) but I went back and re-did some work and brought it up to a B. I have also done my BTEC in construction and got the equivalent of 4 B grades. I dont get the results of the exams Im doing right now until August.
basically the steps you can take start with GCSE which are the exams you do when your 16 at the end of compulsory education and everyone does these, your either entered at foundation level where you can get grades C-F or your entered in the higher paper where you can get A*-C and anything below that is a U. After GCSE you can continue at sixth form which is basically school still but you do 3 or 4 subjects which you can choose and do them for what is called A Levels. Then when looking to get into university to do a degree the universities look at your A Level scores to see if they will give you a place in the university. After degree level I think PhD is the next one.
There are other things you can do at GCSE levels like BTEC's which are slightly differant but they all count for the same thing.
When I was 14 in year 10 we did the first part of our science GCSE basically 2 exams and a overall grade for coursework. I didnt bother revising for this. I got my results and in the 2 exams I got 2 A grades and in the course work I got a D (lol) but I went back and re-did some work and brought it up to a B. I have also done my BTEC in construction and got the equivalent of 4 B grades. I dont get the results of the exams Im doing right now until August.
Today - AR Squat Day
Leg Extension
90lbs x 20 hard contractions for 1 sec at the top PR
110 x 13 hard contractions for half sec at the top PR
120 x 9 PR
-rest pause-
120 x 5
-rest pause-
120 x 4 damn legs were shaking like mad on all 3 of these sets with 120 lol felt awesome
Hanging Leg Raise - done in between sets of leg ext
15
15
10
10
Squats
121 x 3
121 x 3
121 x 3
143 x 3
143 x 3
143 x 3*
165 x 3
165 x 3
165 x 3*
165 x 3*
176 x 3
176 x 3
176 x 3*
*ATG
the following exercises were done inbetween my sets of squats...
Gripper
(right/left)
HG-150 x 22/22
HG-150 x 16/16
HG-150 x 12/14
HG-150 x 10/10
Weighted Side Bends
2 sets of 12 with what 62lb Kettlebell PR
Wrist Roller
2 sets with 14lbs
1 set with 11lbs
quick workout not much rest between any sets, was dripping with sweat by the end for a while I had a triset going of side bends, gripper and squats and was sweatin bullets everywere. Pretty good workout too and my back felt fine on the squats. Massive forearm pump by the end too.
Leg Extension
90lbs x 20 hard contractions for 1 sec at the top PR
110 x 13 hard contractions for half sec at the top PR
120 x 9 PR
-rest pause-
120 x 5
-rest pause-
120 x 4 damn legs were shaking like mad on all 3 of these sets with 120 lol felt awesome
Hanging Leg Raise - done in between sets of leg ext
15
15
10
10
Squats
121 x 3
121 x 3
121 x 3
143 x 3
143 x 3
143 x 3*
165 x 3
165 x 3
165 x 3*
165 x 3*
176 x 3
176 x 3
176 x 3*
*ATG
the following exercises were done inbetween my sets of squats...
Gripper
(right/left)
HG-150 x 22/22
HG-150 x 16/16
HG-150 x 12/14
HG-150 x 10/10
Weighted Side Bends
2 sets of 12 with what 62lb Kettlebell PR
Wrist Roller
2 sets with 14lbs
1 set with 11lbs
quick workout not much rest between any sets, was dripping with sweat by the end for a while I had a triset going of side bends, gripper and squats and was sweatin bullets everywere. Pretty good workout too and my back felt fine on the squats. Massive forearm pump by the end too.
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Tblock1
New member
the * means the squat stes are atg....reading is a good thing jdid....you're a high school graduate man. Lol jk nice workout em
JDid23
New member
the * means the squat stes are atg....reading is a good thing jdid....you're a high school graduate man. Lol jk nice workout em
lol wow... I am fuckinggg dumbbbbb
Tblock1
New member
make the squats harder without having to go very heavy and hurt my back again, didnt wanna do leg presses
+1
one day you can be smart and read like me!!!
dont spam my log lol
Hey em hows your injury? why are u always getting hurt dumbass
Tblock1
New member
Hey em hows your injury? why are u always getting hurt dumbass
I'm no shit laughing my ass off right now at the "why are you always getting hurt dumbass?" hahahahahahhahahahahaha
No but in all seriousness I do wonder why you are getting the injuries em, I mean if you were 5'8 120 pounds I could see some weightlifting injuries but you are a big guy. I'm actually wondering though if perhaps your joints have not caught up to your muscles? I remember my climbing coach a while back saying most injuries are got by beginners in climbing because their tendon and ligament strength doesn't catch up to the strength of their muscles. That could be it for you man.Hey em hows your injury? why are u always getting hurt dumbass
a little better, I guess its getting better just very slowly. I dont know why I get hurt so much lol I guess its just a combo of going heavy at a young age with not enough deloading...
tcock you have a point i dont know if its true but its something iv wondered in the past too...
Andalite
Elite Bodybuilder
I think it has to do with technique but you guys aren't going to listen to me....like you didn't listen to me last time and look where that got you. The longer you do something incorrectly, the more of a habit it becomes which means it takes even longer to make it right. See a pattern?
Tblock1
New member
Yeah but I do believe that especially with younger lifters the tendon and ligament strength takes a much longer time to catch up to muscle strength. Also, some people can get away with the worst shit form all their lives and be fine while others get injured right away, so I'm sure genetics play into it somewhat
Andalite
Elite Bodybuilder
True. Plus....EM gets injured in one local region: his lower back. He doesn't get shoulder injuries or any other upper body injuries per se because his bench form is fine.
But his hips are the cause because of his form on Deadlifts and squats.
urm no Iv had an injury in my lower back, an injury in my lower/middle back and now an injury in my upper/middle back.
I had a shoulder injury in 2009 aswell and some very bad elbows when I first started training in late 2008 to early 2009.
fuck sake I just typed out all this then deleted it
Today - Military/ Upper Body Assistance
BTN Smith Press
bar x 8
66 x 5
88 x 5
121 x 5 PR
94 x 12 PR
Curl Grip Chins
8
6
4
4
3
not good...
I weighed myself after the workout and realised why they sucked, I weighed 216!
Wide Neutral Pulldown (strict)
9 plates x 12 PR
9 plates x 10
Machine Shrugs
7 plates x 25
9 plates x 20
11 plates x 15
13 plates x 10 all PR's...
Lying EZ Bar Skullcrushers
69lbs x 15
69lbs x 15
69lbs x 15 PR
Seated Machine Calf Raise
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12 too easy! 90lbs next time
120lbs x 8 PR
The following exercises were done in between the sets of calves:
Bodyweight Dips (deep)
6
6
5 and a half
5
couldnt understand why I was struggling with them so much lol I hadnt weighed myself yet at this point...
DB Pullovers
61lb x 10
61lb x 10
61lb x 10 PR
20 mins cycling
fun stuff...
Today - Military/ Upper Body Assistance
BTN Smith Press
bar x 8
66 x 5
88 x 5
121 x 5 PR
94 x 12 PR
Curl Grip Chins
8
6
4
4
3
not good...
I weighed myself after the workout and realised why they sucked, I weighed 216!
Wide Neutral Pulldown (strict)
9 plates x 12 PR
9 plates x 10
Machine Shrugs
7 plates x 25
9 plates x 20
11 plates x 15
13 plates x 10 all PR's...
Lying EZ Bar Skullcrushers
69lbs x 15
69lbs x 15
69lbs x 15 PR
Seated Machine Calf Raise
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12 too easy! 90lbs next time
120lbs x 8 PR
The following exercises were done in between the sets of calves:
Bodyweight Dips (deep)
6
6
5 and a half
5
couldnt understand why I was struggling with them so much lol I hadnt weighed myself yet at this point...
DB Pullovers
61lb x 10
61lb x 10
61lb x 10 PR
20 mins cycling
fun stuff...
Tblock1
New member
fuck sake I just typed out all this then deleted it
Today - Military/ Upper Body Assistance
BTN Smith Press
bar x 8
66 x 5
88 x 5
121 x 5 PR
94 x 12 PR
Curl Grip Chins
8
6
4
4
3
not good...
I weighed myself after the workout and realised why they sucked, I weighed 216!
Wide Neutral Pulldown (strict)
9 plates x 12 PR
9 plates x 10
Machine Shrugs
7 plates x 25
9 plates x 20
11 plates x 15
13 plates x 10 all PR's...
Lying EZ Bar Skullcrushers
69lbs x 15
69lbs x 15
69lbs x 15 PR
Seated Machine Calf Raise
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12 too easy! 90lbs next time
120lbs x 8 PR
The following exercises were done in between the sets of calves:
Bodyweight Dips (deep)
6
6
5 and a half
5
couldnt understand why I was struggling with them so much lol I hadnt weighed myself yet at this point...
DB Pullovers
61lb x 10
61lb x 10
61lb x 10 PR
20 mins cycling
fun stuff...
Cool cool man! I wanna see some progress pics though you gotta be over 20% bf now (no offense meant
)Cool cool man! I wanna see some progress pics though you gotta be over 20% bf now (no offense meant
i get bloated very easily and i drank 3 litres of water in that workout. Also I gain 4-8lbs throughout the day from food. I bet by the morning I will be around 206-208.
Heres a pic of my abs in the morning, tensed. The lighting is very good to show the outlines but you get the idea, although this pic is maybe a month old, more like when I was weighing around 200 in the morning. Right now Im around 208 in the morning I think
By the end of the day I have a belly like a pregnant woman though lol. And I know I have added some bodyfat since I was 170 because Iv lost some definition in my back and quads but it cant really be helped. Iv gained around 35lbs since then I cant expect it to be all LBM lol.
Anyway heres the pic:
http://i48.tinypic.com/2yzfseb.jpg
lol some reason my traps, arms and delts look tiny there, right now they are lookin alot bigger and the delt and arm size has given me a pretty decent side tri shot which in the past has always sucked... I think my chest has grown too. Maybe its the angle of my arms, they have always looked skinny from head on...
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Tblock1
New member
Yeah no offense but you look kinda small there, definitely the lighting though. I have found the more light the more jacked I look. Same here though my stomach is flat in the morning by the end of the say it's huge!
Starting to think of cutting some weight... Because of exams I finish school early and Iv pretty much finished now I just have 3 exams over the next 3 weeks that I have to go into school for but other than that I have the whole summer off until september. Im never gonna have a summer break this long again unless I take a year off before university which will be in 2 years so I was thinking if there was any good time to cut weight it would be now when I will be at home pretty much every day so I can do fasted morning cardio and also being at home rather than school reduced my appetite...
Although I have 3 holidays but I think they are all in August, one is just a 4 day thing with my dad and a friend, another is a week with my mum and brothers and the 3rd is I think a week again with my dad and my brothers. But it would be nice to loose the bloated look...
the changes I would make at first wouldnt be anything drastic I would just:
-cut out milk except 1 glass a day
-only eat when Im hungry and eat clean foods for every meal
-cut the fast digesting carbs post workout down but not cut them out completely
-more cardio
-maybe a change to training, more volume less rest between sets this would also be good for health and joints
-I would start with 1 cheat meal after 3 days of completely clean eating, because I know my diet discipline isnt very good and I would gradually decrease this to 1 cheat meal a week.
its tempting... and while I cant squat and deadlift heavy it makes sense... my 16th birthday is coming up though and I wanna push my bench as high as I can until then and Im not sure how my strength will be on lower cals...
ideas? Im not looking for the lean vascular look with 6 pack abs but some upper ab visibility while relaxed throughout the day would be ideal, I would be over the moon with 12 or 13% bodyfat but even if I got down to 15% it would be awesome...
Although I have 3 holidays but I think they are all in August, one is just a 4 day thing with my dad and a friend, another is a week with my mum and brothers and the 3rd is I think a week again with my dad and my brothers. But it would be nice to loose the bloated look...
the changes I would make at first wouldnt be anything drastic I would just:
-cut out milk except 1 glass a day
-only eat when Im hungry and eat clean foods for every meal
-cut the fast digesting carbs post workout down but not cut them out completely
-more cardio
-maybe a change to training, more volume less rest between sets this would also be good for health and joints
-I would start with 1 cheat meal after 3 days of completely clean eating, because I know my diet discipline isnt very good and I would gradually decrease this to 1 cheat meal a week.
its tempting... and while I cant squat and deadlift heavy it makes sense... my 16th birthday is coming up though and I wanna push my bench as high as I can until then and Im not sure how my strength will be on lower cals...
ideas? Im not looking for the lean vascular look with 6 pack abs but some upper ab visibility while relaxed throughout the day would be ideal, I would be over the moon with 12 or 13% bodyfat but even if I got down to 15% it would be awesome...
miked8c
New member
I'm on the same boat man, I'm starting up my cardio again but nothing is worse to me than losing strength while trying to lose BF. I dont really want to be bloated during the summer because I am on the beach five days a week. What do you normally do for your cutting diet? As in clean foods?
EM, you know a good deal about training. Now's the time to get a proper grasp on nutrition. I know I've sent you some diet ebooks. Maybe you should read them lol.
Figure out your maintenance kcal intake and figure out a meal plan that meets those numbers. Eat clean, hit your target kcal, and increase your cardio a little.
Figure out your maintenance kcal intake and figure out a meal plan that meets those numbers. Eat clean, hit your target kcal, and increase your cardio a little.
JDid23
New member
Good luck!!!!! And good choice. You're really young bro i'm sure you'll kill your goals.
never really done it before, well I tryed last year but fucked it up and didnt do very well and didnt follow a diet lol
will do, I have read some of it before just not all of it. Ill start reading it through now.
no Im not always hungry lol I will be eating maybe 3 times a day if I just eat when Im hungry
yeah complexes I have done before might do them
still I dont even know if Ill bother with the cutting or not...
Today - deadlift day (active recovery) + some forearm + calf stuff
20mins cycling
Deadlifts
132 x 5
187 x 3
187 x 3
187 x 3
132 x 5
132 x 5
Static Holds w/ Gripper
2 sets of 18 secs each hand with the HG-150 PR
Seated Calf Raise
110 x 10
125 x 5 PR
125 x 5
these were supersetted with
Leg Press Calf Raise (2 mins rest between supersets)
170 x 30 pr i guess never done it before...
170 x 30
170 x 30
Standing Calf Raise (10 secs rest between sets)
72 x 15
72 x 10
72 x 10
72 x 10
66 x 10
66 x 10
66 x 10
66 x 10
66 x 10
66 x 10
Preacher Curl Static Holds
50lb DB's x 35 secs PR
61lb DB's x 15 secs PR
Lying Face Curls 45 secs rest between sets
5 sets of 20 with 70lbs PR
Hanging Leg Raise
12
12
12
10
10
Lying Leg Curl
100lbs x 8 PR
100lbs x 6
95lbs x 6
60lbs x 15
45 Degree Hypers
2 sets of 25 with bodyweight
20mins cycling
Thats the start of the poliquin calf routine, holy shit my calves have never felt so weak, for some reason the top half of the ROM was the hardest on the standing calves I got stuck there on pretty much every set at some point and had to shrug the bar a little to get it going again
Did some curls cause I felt like it and those always pump my forearms up which is fun, used the straight bar cable attachment that is a little thicker than all the rest too
20mins cycling
Deadlifts
132 x 5
187 x 3
187 x 3
187 x 3
132 x 5
132 x 5
Static Holds w/ Gripper
2 sets of 18 secs each hand with the HG-150 PR
Seated Calf Raise
110 x 10
125 x 5 PR
125 x 5
these were supersetted with
Leg Press Calf Raise (2 mins rest between supersets)
170 x 30 pr i guess never done it before...
170 x 30
170 x 30
Standing Calf Raise (10 secs rest between sets)
72 x 15
72 x 10
72 x 10
72 x 10
66 x 10
66 x 10
66 x 10
66 x 10
66 x 10
66 x 10
Preacher Curl Static Holds
50lb DB's x 35 secs PR
61lb DB's x 15 secs PR
Lying Face Curls 45 secs rest between sets
5 sets of 20 with 70lbs PR
Hanging Leg Raise
12
12
12
10
10
Lying Leg Curl
100lbs x 8 PR
100lbs x 6
95lbs x 6
60lbs x 15
45 Degree Hypers
2 sets of 25 with bodyweight
20mins cycling
Thats the start of the poliquin calf routine, holy shit my calves have never felt so weak, for some reason the top half of the ROM was the hardest on the standing calves I got stuck there on pretty much every set at some point and had to shrug the bar a little to get it going again
Did some curls cause I felt like it and those always pump my forearms up which is fun, used the straight bar cable attachment that is a little thicker than all the rest too
Wierd my calves sent even sore today, Poliquin said they would be burning so bad you would want to call the fire brigade lol, the only time they really hurt was the first and second sets of LP calf raise, after that they just went numb lol andnow it's the day after and they feel fine...
