My Training Journal

[ExtraMile]

The 5 reps were like a warm up lol and testing if the bars needed chalking.

Today - quads, calves, abs

Standing Calf Raise (198x7 is a PR...)
154 x 5
Rest Pause Set: 198 x 7-5-5-4-3

ATG Squats
88 x 5
121 x 5
154 x 5
176 x 3
198 x 1
225 x 2
176 x 20

Walking DB Lunges
33's x 20 on each leg
33's x 20 on each leg
50's x 8 on each leg

Seated Calf Raise
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

Hanging Leg Raise
12
10
8
8

Leg Press deep reps w/ constant tension
250 x 15
250 x 15

no cardio on quad day cause I can hardly walk lol

 

[the.gladiator1987]

send me that gripper when ur done! hahahaha

 

[ExtraMile]

send me that gripper when ur done! hahahaha

lol bro the heavy grips brand is very cheap, even you could afford one on your chillis wages haha

 

[JDid23]

EM- sorry if i missed this and it's on another page, but do you mind posting your routine up? I'm trying to figure out a good way to balance cardio and lifting at the moment, and my goals are slowly starting to become more apparent to me. Would be nice to see what you came up with.

 

[ExtraMile]

EM- sorry if i missed this and it's on another page, but do you mind posting your routine up? I'm trying to figure out a good way to balance cardio and lifting at the moment, and my goals are slowly starting to become more apparent to me. Would be nice to see what you came up with.

hey dude

quads, calves. Will do some abs here sometimes.
back, forearms
hams, calves, abs
chest, tri's, forearms

workout 3 or 4 times a week depending on how many shifts Im working at the restaurant that week. A few times though I have only been able to fit in 2 workouts for a week if Iv worked alot and/or had alot of school work.

15mins cardio on the treadmill, fast walking at an incline after every workout except quad day. Then followed by 20mins outdoor walking which is me walking from the gym to the bus station to get the bus home.

I do a shoulder workout once every 3 weeks

I do 1 rest paused set of straight bar curls after back day once every 3 three weeks.

 

[the.gladiator1987]

y shoulders every 3 weeks?

 

[ExtraMile]

y shoulders every 3 weeks?

I don't feel that they need alot of direct work since they already end up sore after back and chest. My delts are looking much better now maybe just because I'm leaner but I think they have grown a little too...

 

[the.gladiator1987]

well then good shit bro!

 

[SPEKTOR-AAA]

I don't feel that they need alot of direct work since they already end up sore after back and chest. My delts are looking much better now maybe just because I'm leaner but I think they have grown a little too...

Lucky, I have to work my shoulders....atleatst I think I do weekly. Especially the rear delt to keep it formed

 

[oso0960]

Lucky, I have to work my shoulders....atleatst I think I do weekly. Especially the rear delt to keep it formed

Shit, what's a rear delt lol. I haven't workout those out directly for a couple of years.

EM - how much longer before you stop cutting?

 

[ExtraMile]

Lucky, I have to work my shoulders....atleatst I think I do weekly. Especially the rear delt to keep it formed

no not lucky bro I love working shoulders and I cant lol!

Shit, what's a rear delt lol. I haven't workout those out directly for a couple of years.

EM - how much longer before you stop cutting?

dunno bro however long it takes! I want some abs by new years though

 

[ExtraMile]

Today was awesome. I did back, bi's and grip. Ate quite a lot of carbs over the last 24 hours and it def showed

My glutes are still hella sore from legs on Tuesday but the plan was to try and hit 264x5 or maybe even 264x6.

Deadlifts
132 x 5
132 x 5
198 x 5
231 x 3
264 x 1 this flew up
286 x 5 PR
165 x 12 just a back off set

yeah so 264 felt pretty easy so I decided to go up to 286 which last week was my 3rm...

Wide Grip Chins
(warmed up with a couple sets of pulldowns)
3
14

DB Pullover
72.5lb DB x 16 this could be a PR I'm not sure...

Straight Bar Curls
44 x 10
Rest Pause Set: 66x12(PR)-5-3

then did some static grip holds and a few sets of wrist curls.

Awesome stuff!

 

[moya]

glad to see your carbs go to good use... im supposed to be dieting right now but i just dont have the willpower... looks like a nightmare in the dry sauna for me...

 

[[CinnamonBuns]]

I want some abs by new years though

current BF% guestimate?

ps. how old are you now maing

 

[ExtraMile]

current BF% guestimate?

ps. how old are you now maing

hey dude

I would say I'm about 15%

and I'm 16 y/o

 

[the.gladiator1987]

15% is gettin there bro!

 

[ExtraMile]

15% is gettin there bro!

yeah dude, cant wait to be lean with abs, Ill be so light too haha.

 

[[CinnamonBuns]]

hey dude

I would say I'm about 15%

and I'm 16 y/o

wurrd. good stuff, interested to see progress pictures.

 

[ExtraMile]

Thanks. Not actually lost any weight really for the last 2 weeks, this last week was pretty shitty though I admit that. Gonna try and make this week perfect and see if I can drop any more weight doing what Im doing, if not then I guess its time to make some diet changes and/or cardio changes...

My training is changing a bit too, joe d has me dropping my volume way back and use a 3 way split instead of 4 way to improve recovery. Ill be doing this for the next few weeks to see how it goes.

If you look back a few pages my volume had gotten pretty high and I was getting very sore and finding it hard to recover between workouts.

 

[[CinnamonBuns]]

If you look back a few pages my volume had gotten pretty high and I was getting very sore and finding it hard to recover between workouts.

i already did
volume scares the shit out of me
i havent deviated from linear style progression in a long, long time.

 

[ExtraMile]

i already did
volume scares the shit out of me
i havent deviated from linear style progression in a long, long time.

Lol i don't usually train like that. I don't even use a BBer split usually either I just have been while cutting.

Should be training legs later today

 

[ExtraMile]

Today -legs

Full ATG Squats
88 x 5
110 x 5
132 x 5
154 x 3
182 x 20

Seated Calf Raise
70 x 8
100 x 6
120 x 11 PR

Lying Leg Curl (first two were one leg at a time)
20lbs x 8/8
30lbs x 3/3
85lbs x 13 pr?

Calf Stretching

15 mins hiit on rowing machine
20 mins outdoor walking

low volume! I finished my leg curls 30mins after getting to the gym!

182x20 squat may be a PR also...

 

[the.gladiator1987]

182x20 is legit bro thats some good squattins especially ATG, i only go parallel

 

[ExtraMile]

Thanks bro, I think my lower back may have rounded very slightly on a few reps cause it ached a bit after, can't have rounded much or I would have noticed during the set but I'll just watch out for it next time. Prob just cause of my narrow stance and high bar placement.

 

[the.gladiator1987]

who gives a fuck lol im tired of hearin bullshit about every rep being perfect fuck just lower the weight and go back up. Its a 20 rep squat its gonna be damn near impossible to keep every rep perfect!

 

[[CinnamonBuns]]

who gives a fuck lol im tired of hearin bullshit about every rep being perfect fuck just lower the weight and go back up. Its a 20 rep squat its gonna be damn near impossible to keep every rep perfect!

especially when 20 rep squats are encouraged to use around about a 10 rep weight. not that i'd know, but im sure marathon runners lose biomechanical efficiency towards the end of their race. big deal.
keeping that in mind there is a fuzzy line between negligible form flaw and improper technique, open to interpretation i would suppose.

 

[ExtraMile]

I'll give you guys another sample of my diet. Today is low carbs:

Meal 1
2 whole large eggs
7 large eggs (no yolkes)
1 small slice wholemeal bread
multivitamin
green tea extract

Meal 2
225g chicken breast
large handful spinach leaves
spring onion
orange pepper
green pepper

Meal 3
225g chicken breast
2 small slices wholemeal bread
green tea extract

20 mins moderate-high intensity cardio here

Meal 4
250g extra lean steak
~75g red skin potatoes (this was the cooked weight)

Meal 5
2 large whole eggs
2 large eggs (yolkes taken out)
175g chicken breast
large handful spinach leaves
orange pepper
half a very small red skin potatoe

now I'm lying in bed starting to get hungry thinking of getting cottage cheese...

I would estimate 250g protein, 60g carbs, 35g fat in those 5 meals

now I'm going to have cottage cheese that will just be a snack portion but it will add 30g protein 10g carbs 3g fat or there abouts

 

[the.gladiator1987]

thats a good diet there!

cinnamon bunz i totally agree, running form has to get worse as they get towards the finish. I agree there is improper form, that could potentially hurt you which is not good, but that is different. Im talking minor tweaks

 

[JDid23]

sick job squatting man.... that's definitely better than my sorry fucking squat could get at the moment

 

[ExtraMile]

I'm more proud of my diet than my squat lol right now my diet is the best it's ever been...

But thanks anyway lol

 

[ExtraMile]

Today - Chest, Shoulders, Triceps

Flat DB Press
27.5's x 12
39's x 8
50's x 5
72's x 7 +1 w/ a little assistance

the set with 72's could be an all time DB Press pr for me, Im not quite sure though. Its def a pr while cutting.

Seated DB Press
27'5's x 10
50's x 8 + 2 w/ a little assistance

Dips
20 PR

hell yeah Iv wanted to get 20 dips for a long time and never even been close up until the last 2 weeks

Cardio
10mins stationary bike
10mins incline treadmill
20mins outdoor walking

 

[Tblock1]

sweet man glad to see your strength is still going good? So........when is the 300 bench?

 

[the.gladiator1987]

damn, really cut down the volume, nice. I have honestly always grown on less volume and im more "dense" rather than when i do high rep volume.

 

[ExtraMile]

sweet man glad to see your strength is still going good? So........when is the 300 bench?

Strength is alright bro yeah. Not 100% but not too bad. Iv tweaked my carbs a little and my strength has gone up. I'll just have to wait till the weekend to see if I've lost any weight too. If not I'll have to drop them down again.

I have 3 days to decide if I should enter this upcoming powerlifting meet or not, entrances has to be in by the 14th and the meet is on the 28th. It's just regionals though not British championships or anything...

Glad: yeah bro iv always done pretty low volume. Not this low though...

 

[ExtraMile]

fuck guys competition has been moved and I have to let them know by tomorrow if Im going to do it or not!!

And the meet will be on 20th November instead of 28th so basically I would only have 2 training sessions before now and then! I would pull this friday and squat and bench on monday. Then carb up and compete on Saturday. I could eat macdonalds before the lifts which always gives me some extra strength since I would be lifting in the 182's so no chance of over weighing...

not sure if it will just turn out a dissapointment

if I total 781lbs then I qualify for British Championships in March 2011 and by then Im pretty certain Ill be done cutting and back up to strength...

for 781 I would need something like 248 squat (parallel), 226 bench, 308 deadlift... Not sure what would happen. Recently with some moderate carb intake's on the days of training Iv hit 226x2 ATG Squat, 286x3 deadlift and well I havnt benched in a long time so Im not sure?

fuck guys idk what to do.

If I total less than 781 it wont count for anything since I will have to compete again sometime in 2011 in another effort to qualify...

 

[Tblock1]

Go for it man! Those lifts dont sound too hard, the bench would probably be hardest

 

[ramnares]

Like T said, go for it. Sounds like you'll have no probs blasting through the squat and dead portion of the meet so bench will be the only issue, don't let that hold you back though!

 

[ExtraMile]

whats up guys got some good news

There are 3 other upcoming qualification meets that I can do instead, so Ill enter one of those and qualify then instead. One if on 12th December, so still not that long away. One is on 22nd of January but its like 4-5 hour drive from my house. And finally there is one on 29th and 30th of January, so its spread over a whole weekend meaning I probably wont have to squat on the same day as I deadlift! Its also about 3.5 hours drive away, but my grandparents live about 45mins away from the gym it is being held in! Sounds all good to me and even though I might not be done cutting by then I will still be able to spend a while preparing for it. I might be into the 165's by then anyway...

Oh yeah and I just ate a whole packet (389g) of cod fish, thats 72g of top quality, super lean protein

 

[ExtraMile]

Today - back

Deadlifts
132 x 5
132 x 5
198 x 5
231 x 2
264 x 8 (pr while cutting)
165 x 20

Wide Grip Chins all quality controlled reps w/ chin over the bar
bw x 3
bw + 11lbs x 3
bw + 17.5lbs x 8 PR
bw + 22lbs x 5 PR

DB Pullover
77lb DB x 12 PR

10 mins hiit on stationary bike
15 mins Outdoor running! I could never have done this at 200+! Feels awesome!

 

[the.gladiator1987]

good job on everything dude! running and deadlifts are solid

 

[ExtraMile]

thanks bro, I tweaked my carb intake this week and it def made a differance Iv been hitting PR's all week!

not been able to talk to joe d pretty much all week so I had to make decisions for myself, basically my progress stopped and I was stuck at 171.5lb bodyweight for 2 weeks. So this week what I did was add in a little more carbs, so my strength jumped up, but I made sure I didnt cheat or over eat for the whole week, so everything was clean and controlled, I also added in a little more cardio postworkout, and did a little HIIT today and monday, and did an extra cardio session on Tuesday.

Today I had a cheat meal before bed and I think I will keep this Friday night cheat meal to use as an incentive to eat clean for the rest of the week.

Anyway I weighed in at 171 after breakfast this morning (i usually weigh myself before i eat in the morning), so Iv lost a little weight and hopefully got the progress ball rolling again, then when it slows down I guess I will have to start taking back out those extra carbs I added in.

Decision well made I say!!

did I ever mention I want to be a nutritionist for athlete's when Im older?

 

[the.gladiator1987]

haha dude you could be a nutritionist, theres no way I could do all this carb manipulating cardio bullshit

good job nonetheless

 

[ExtraMile]

haha dude you could be a nutritionist, theres no way I could do all this carb manipulating cardio bullshit

good job nonetheless

you would suck at being an endomorph then haha

when i put up progress pics you will see that it has payed off...

 

[ExtraMile]

Today - Legs

ATG Squats
88 x 5
121 x 5
154 x 5
182 x 25 PR

Standing Calf Raise
smith bar x 10
110 x 8
154 x 18 (last two used a little body english) PR

Lying Leg Curl
20 x 8/8
90.5lbs x 13 PR

Cardio
Rowing Machine ~15mins hiit
13 mins outdoor running

got home and felt exhausted. Wanted to collapse, eat, drink and sleep all at the same time lol

ate a big ass post workout meal too, maybe a little too much but whatever, these extra carbs lately are really helping in terms of strength...

 

[Tblock1]

nice squatting man!!!!!

 

[ExtraMile]

thanks t-block. The 25 rep set was killer on my whole shoulders and upper back, felt like it was going to crush me lol. Im thinking of going for 30 reps next week lol will be hard though...

weighed in at 169 this morning with a little upper ab visibility while relaxed...

 

[the.gladiator1987]

damn 169! thats crazy i bet u look lean!!

 

[ExtraMile]

Thanks glad.

Today - Chest, Shoulders, Tri's

Benchpress lay down on the bench and it felt like home lol Iv not benched in 8 weeks or so
bar x 10
88 x 10
116 x 3 x 3 (dynamic effort)
143 x 3
171 x 2
187 x 1 destroyed it
198 x 5 came out my groove after rep 3 and couldnt recover
220 x 1

Seated DB Press
33's x 7
50's x 9 (pr while cutting)

Dips
21

Cardio
15mins outdoor running

got home and ate a whole roast chicken!

 

[SPEKTOR-AAA]

Roasted chicken is bomb! haha good workouts man

 

[ExtraMile]

Thanks bro. Ill bump it up to this page so others can see. My progress is going well right now and its awesome how Iv been able to progress in weight on some of my lifts while still getting leaner... Im very pleased

Thanks glad.

Today - Chest, Shoulders, Tri's

Benchpress lay down on the bench and it felt like home lol Iv not benched in 8 weeks or so
bar x 10
88 x 10
116 x 3 x 3 (dynamic effort)
143 x 3
171 x 2
187 x 1 destroyed it
198 x 5 came out my groove after rep 3 and couldnt recover
220 x 1

Seated DB Press
33's x 7
50's x 9 (pr while cutting)

Dips
21

Cardio
15mins outdoor running

got home and ate a whole roast chicken!

 

[ExtraMile]

Today - Back

Deadlifts (all double overhand)
132 x 5
187 x 5
231 x 3
275 x 7 (pr while cutting)
198 x 12

Extra Wide Grip Chins
(1 set of pulldowns w/ light weight to warmup)
bw + 22lbs x 7 PR

DB Pullover
77lb DB x 13 PR

Cardio
just under 20mins incline treadmill (took a quick break to take a piss so maybe 18mins)
15mins outdoor running - getting better at this

awesome

and its Cheat Meal Friday! just eaten a 9oz steak (extra lean), couple slices pizza, bowl of kids cereal and washed down with a protein shake for my cheat meal

 

[SouthernLord]

You're doing a good job Em. That 182x25 is legit. You should be able to crush 315.

 

[the.gladiator1987]

SL u and ur fuckin avi's man i swear where do u find these?

EM i wanna see pics bro u better be a ripped mother fucker at 169!

 

[ExtraMile]

SL u and ur fuckin avi's man i swear where do u find these?

EM i wanna see pics bro u better be a ripped mother fucker at 169!

Im not ripped at all lol but Im prolly sub 15% now. I was maybe 22-24% bodyfat at 209lbs so I had alot to loose. Iv lost 40lbs so far

SL: thanks bro, but I seriously doubt I could squat 315. The 182x25 were breathing squats, with breaths inbetween reps, like in the squats and milk program. I wasnt just standing there repping 182 like it was nothing lol. But thanks anyway. Im thinking of going for 182x30 on monday lol.

 

[ExtraMile]

Today - legs

Squats
88 x 5
121 x 5
154 x 3
187 x 22 mishap with safety bars forced me to dump the bar on rep 23
110 x 20 differant style than usual

Donkey Calf Raise
bw x 15
+33lbs x 15
+55lbs x 15
+77lbs x 12 DC Style

Lying Leg Curl
40lbs x 8
Rest Pause Set: 95lbs x 9-4-3

Cardio
5mins incline treadmill
5mins incline treadmill wearing 25lb weighted vest
5mins incline treadmill
5mins incline treadmill wearing 25lb weighted vest
15mins outdoor running

basically on my squats I take a narrow hand grip to keep my upper back and traps very tight but my rep 22 I think my grip must have been a bit off because I was getting cramps and aches in my right shoulder so I adjusted my grip and moved my hands out wide. This made my elbows point downwards more and my forearms more under the bar. Then on rep 23 as I got down sitting in the whole my wrists slammed into the safeties since they were lower than usual and my grip slipped. I made a split second decision and dumped the bar. Pretty sure I would have got the 25 reps if this hadn't happened but whatever, there's always next week.

So I was pretty annoyed I didn't complete the whole set as I wanted so I did another light set with 110 but instead of my regular squat style I did deep reps but only stood up about three quarters of the way on each rep. I didn't pause or breath between reps and I didn't stand all the way up until I finished the set. So really all 20 reps were one continous motion with constant tension. This is a good pain tolerance test because the burn is pretty extreme after about rep 12. Fun stuff. I like to use this technique for leg presses too.

Weighted vest cardio got me soaked in sweat!

Got a donkey calf raise rigged up with a step block, length of chain and the safeties in the squat rack. They sucked though lol not going to do them again. Invade you guys are wondering the DC Style of calf raises is a 5 second negative on each rep, followed by a 15 second stretch at the bottom of every rep. So each rep lasts 20 seconds plus whatever time it takes to do the positive (I held each contraction for 1 second) so the whole 12 rep set lasts over 3 minutes lol.

 

[Tblock1]

sweet man sorry you didnt get all the reps! I thought you were going for 30 though?

 

[ExtraMile]

sweet man sorry you didnt get all the reps! I thought you were going for 30 though?

The plan was either 182x30 or 187x25. I guess I wussed put on the 30 rep squats lol Even so 20-25 reps is still pretty gut wrenching lol.

 

[ExtraMile]

Today - Chest, Shoulders, Tri's

not a great workout...

Benchpress
88 x 5
121 x 5
154 x 3
182 x 1
198 x 4 had to get assistance to lockout 5th rep
220 x 1

Seated DB Press
55's x 6

Weighted Dips
bw + 22lbs x 12

Cardio
15mins outdoor running

was pretty annoyed cause it was a pretty shitty workout and wasnt very motivated to do cardio, even so all the treadmills were taken up so I couldnt do the walking with the weighted vest which I had been looking forward to all day so that annoyed me even more lol.

hopefully it was just an off day and I can make Friday better, diet got a little loose today and yesterday though, my cravings are getting worse lol so need to tighten the diet back up. Going to give this super low volume thing one more week...

at least if Friday sucks I will know there is a problem with my ruotine and I will know what to change...

 

[JDid23]

that workout looks fine to me on a cut dude.

 

[ExtraMile]

that workout looks fine to me on a cut dude.

yeah bro I suppose it was... thanks.

 

[oso0960]

Today - Back

Deadlifts (all double overhand)
132 x 5
187 x 5
231 x 3
275 x 7 (pr while cutting)
198 x 12

Nice bro, I remember 275 was difficult on my cut. I think the most I could get was 7 or 8 lol.

 

[ExtraMile]

thanks oso

damn guys pretty pissed off now I just gave into a carb craving and ate aload. My diet has been a bit too much up and down the last couple weeks thats probably why my weightloss hasnt been great

 

[ExtraMile]

Today - Back, Calves

Deadlifts
132 x 5
198 x 5
231 x 3
264 x 1
297 x 4 might even be an all time deadlift PR for me...
198 x 15

Seated Calf Raise
80lbs x 8
120lbs x 12

Extra Wide Grip Chins - added some bw sets for fun
bw x 3 neutral grip
bw + 22lbs x 8 PR
bw x 5
bw x 5
bw x 5 neutral grip
bw x 5 curl grip

DB Pullover
82lb DB x 10 PR
82lb DB x 8

BB Curls
not even worth posting, basically the weight I choose was way to light and I ended up getting over 30 reps, bicep work is boring enough but try to be intense about it with a 30+ rep weight lol.

Cardio
incline treadmill:
5 mins bodyweight
10 mins with 25lb weighted vest
5 mins bodyweight

15mins outdoor running

pretty shitty week! Diet has been off with too much cheating and each workout has had a problem lol. I guess it could have been worse though. I gotta just get back on track and make the weekend then next week as good as I can!

Still I was pretty pleased with deads today. Going to make a few small adjustments to my training too...

 

[ExtraMile]

Today - legs

got in today and just wanted to squat my fuckin brains out

ATG Squats
none of these were "breathing squats" so I didn't stand and rest between reps, I just banged them out one after another
88 x 5
110 x 5
143 x 5
165 x 3
187 x 6
209 x 4
226 x 1
242 x 1 parallel
165 x 12
132 x 20
110 x 30

ATG Front Squats
110 x 10
110 x 10
110 x 10

Standing Calf Raise
Rest Pause Set: 154 x 12-8-7

Lying Leg Curl
65 x 20
65 x 18

5 mins walking on 15% incline treadmill w/ weighted vest

-had to leave so no time for more cardio

got home and ate so much I had to sit by the toilet cause I was sure I was going to be sick

 

[ExtraMile]

fuck guys I got up at 4.30am this morning since i went to bed so early last night, school is closed because there is real deep snow across most of England, so was psyched for an early morning gym session. Now I find out the fuckin gym is closed until tomorrow aswell!! grr


makes me rage

 

[ExtraMile]

I got up at 4.30am today lol. I also ran 6.7 miles in the snow which was 6 inches deep in some parts. I have never run anywere near that distance before. Pretty certain Im in the best shape of my life right now.

Today -

Decided to have a day without eggs. Iv been eating 8-12 eggs every day (only 2-4 yolkes) and I have had really bad wind problems, Its gotten to the point where it bloats me and gives me stomach aches. Dude my farts are like a fucking smog its gross but kinda funny.

Meal 1:
1 small banana
2.5oz oats (made into oatmeal w/ water)
3oz blueberries
handful rasberries
2.5oz whey protein
2g fish oil

Totals: 58g protein, 65g carbs 8g fat

(at this point I was intending to go to the gym, hence the high carb breakfast)

Meal 2:
8oz chicken breast
2 small slices wholemeal bread
1oz apricots
multivitamin

Totals: 55g protein, 28g carbs, 4g fat

-cardio-

Meal 3:
225ml fruit juice
8oz extra lean steak
quarter of a red pepper
1 small mushroom
4 pieces broccoli
half a green pepper
half a raw carrot
some spring onion to fry with the steak
2g fish oil

Totals: 55g protein, Im guessing around 20g carbs, 10g fat

Meal 4:
125g mackerel
1 small slice wholemeal bread
150g cottage cheese

Totals: 37g protein, 18g carbs, 13g fat

Meal 5:
8oz chicken breast
2 small slices wholemeal bread
2g fish oil

Totals: 55g protein, 18g carbs, 2g fat

Meal 6:
2.5oz whey protein
1oz ANPB
large handful spinach leaves

Totals: 58g protein, 7g carbs, 15g fat

Daily Totals: 318g protein, 156g carbs, 52g fat = 2364kcal

 

[Tblock1]

Dude....I am so proud of you for running hahaha! Did you like it? Did you get shin splints? What are your goals now? I think running is great for fitness. I'm in a different state for college now and I've never lived in snow and there's like 2 feet here now haha

 

[the.gladiator1987]

dude its reallyawesome to see how disciplined ur being on ur diet. Mad props to you broskavich

I get tired doing a 2 minute warm up on the treadmill

 

[ExtraMile]

dude its reallyawesome to see how disciplined ur being on ur diet. Mad props to you broskavich

I get tired doing a 2 minute warm up on the treadmill

broskavich made me LOL haha

and thanks dude, I gotta say Im pretty pleased with my diet too! I cant wait to get back to "bulking", I feel that if I can keep these clean eating habits my gains in terms of size and strength should be so much better than before.

I fucking loath the treadmill man, 15-20mins on it post workout is all I can manage and I hate it.

But I was running outdoors in the snow in the morning when its quiet with hardly anyone else around down a bike track that used to be a railway, it cuts through fields and a small forest. Its much differant than riding a treadmill in the gym lol and it was actually pretty fun (no gay)




Today - Chest, Shoulders, Tri's

(early morning workout)

Military Press
44 x 8
72 x 5
88 x 3
110 x 6 - sweet!

Flat DB Press
38.5's x 8
66's x 11 PR
77's x 6 PR

Dips
bw x 3
bw + 33lbs x 11 PR
bw + 44lbs x 6 PR

Flat DB Flye - short rest between sets
27.5's x 10
33's x 10
38.5's x 10

Cardio
3 rounds of kettlebell circuit
3 rounds of dumbell complex
20-25mins (slow) outdoor walking

too icy to run or walk fast outdoors...

awesome workout! Set some great PR's and felt awesome!

then I go and read gladiator's log and he is pressing twice as much as me overhead lol

 

[ExtraMile]

Today - Back

couple sets pulldowns to warmup

Chins (extra wide grip)
bw + 22lbs x 8
bw x 12
bw x 8
bw x 8 neutral grip

BB Row (Pendlay)
44 x 8
66 x 8
88 x 8
121 x 8
138 x 8
154 x 5
165 x 5 form kinda sloppy
110 x 12

One Arm DB Row
44 x 12/12
66 x 12/12
88 x 15/15
61 x 10/10

Weighted Hypers
22lbs x 10
44lbs x 10
66lbs x 10

Cardio
5mins incline treadmill w/ weighted vest
-had to go

took a week off from deadlifts

good workout.

 

[iggy]

hey lil bro, how ya been?

 

[ExtraMile]

Iggy Im good man how are you? Not heard from you in a while. I'm cutting if you didn't know.

Guys I got some news. I'm changing my dieting approach now. Iv lost 40lbs and stalled, I've been hovering at 168-172 for the last 3 weeks now so it's time for a change. I'm no longer going to be carb cycling.

I'm dropping my carbs right down. I will be eating 1 carb meal per day, other than that the only carbs I will eat will be veg, I'll be eating a serving of veggies at every meal. Not starchy stuff. Spinach, peppers, broccoli, muchrooms, lettuce etc.

My fat intake is being brought back up. I'll be shooting for a 65/5/30 split of protein/carbs/fat for all my meals except the 1 higher carb meal.

When joe d told me about this the first thing that came to mind was a huge drop in strength since I can no longer carb up for workouts. But he says I probably won't loose alot of strength. Maybe this is because the higher fat intake will boost my total calorie intake up.

The other news is I am starting the 5/3/1. I'm excited and can't wait. However I won't be doing a benchpress day.

Monday
squat 5/3/1
calves
leg curl

Wednesday
military 5/3/1
flat db press
dips

Friday
deads 5/3/1
chins
db pullover or bb row
calves

I'll probably hit some abs on Mondays too

 

[the.gladiator1987]

damn EM good luck sounds like it should go really good

 

[ExtraMile]

Thanks glad I'll let you know how it's going after a week.

Today was my first training session on the new diet, I've been on it since Saturday.

Trained legs and abs

Squat (3x5 week)
95 x 5
132 x 5
154 x 5
182 x 14

Standing Calf Raise
110 x 8
154 x 14 PR

Romanian Deadlift
132 x 10
187 x 14 lost grip
198 x 10

Abs
Hanging Leg Raise - 4 sets
Standing Ab Cable Crunch - worked up to 1x12

Cardio
20 mins treadmill

Not amazing but pretty good especially considering the big diet change. Still a fun workout.

 

[ExtraMile]

Ran hills today in the freezing weather and the ice/snow. Only ran 10 sprints but it killed me. My first sprint was nice and fast but after the 2nd my speed just got worse and worse. By the end I was at like jogging speed even though I was running as fast as I could haha. Had to stop at 10 though because it had gotten dark.

Took 30mins total from setting off from my house, walking/jogging over the fields behind my house, then doing the 10 sprints at the hill, then walking back home. When its less icy I should be able to get some more outdoor cardio in.

 

[ExtraMile]

Today - Chest, Shoulders, Tri's

Military Press 3x5 week
44 x 8
72 x 5
83 x 5
94 x 12 PR

Low Incline DB
33's x 8
55's x 13 probably a PR
66's x 6

Dips
bw x 3
bw + 44lbs x 7 PR
bw x 14 slow negatives
bw + 55lbs x 20 secs (static hold at mid range)

Flat DB Flyes
27.5's x 20

Cardio
30mins incline treadmill:
9 mins bodyweight @ 15%
6 mins w/ weighted vest @ 15%
15 mins w/ weighted vest @ 8%

reducing the incline from 15% to 8% def helped, not such bad calf burning and was able to go for longer at a decent speed, I think Ill do it @ 8% from now on and use the weighted vest the whole time.

static holds on dips were fun, going to remember those and maybe implement then again when I get back to gaining weight

military weights are embarrassing lol but its a work in progress

awesome workout.

 

[ExtraMile]

Early morning workout today (set off at 9:30am)

wasn't feeling great today, been having some digestion problems on this new diet and also woke up with a headache

today was back, bi's and calves

Standing Calf Raise
empty smith bar x 10
110 x 8
182 x 11 I think this is a PR

Deadlifts 3x5 week, pretty sure I made a mistake calculating the weight for this week...
132 x 5
187 x 5
231 x 5
264 x 7
165 x 15 (back off set)

Medium Width Neutral Grip Chins
Rest Pause Set w/ bw: 15-5-3

One Arm DB Row
38.5 x 12/12
55 x 30/30
66 x 15/15
77 x 10/10

Alternating DB Curl
27.5's x 8/8
38.5's x 8/8
44's x 4/4
55's x 7/7 (pinwheel curl)

Cardio
30mins incline treadmill
15mins outdoor running

got home and realised the weight for this week on deadlifts was supposed to be 242 not 264 lol

taking it easy with Db rows since iv gotten injured twice before doing them, so I'm keeping my form strict

 

[ExtraMile]

Yesterday was the 7th day on my new diet. Before I was hovering between 168lbs and 172lbs. Saturday I weighed in at 163 lol. I made a stupid mistake though and didnt take a picture before starting it so I cant get a comparison. I think some of that may have been water loss from the drop in carbs though.

I've had some digestion problems too but Ill have to see how the second week goes.

Looking forward to squatting on Monday!

 

[ExtraMile]

Yesterday -

Cardio
rode my bike for 50mins

Today -

Legs, Abs

Squats - 3x3 week
88 x 5
121 x 5
143 x 3
165 x 3
187 x 12

Seated Calf Raise
80lbs x 10
120lbs x 14 PR

Lying Leg Curl
70lbs x 20 PR
70lbs x 18

Decline Situps
bw x 10
bw + 22lb plate on forehead x 15

Weighted Side Bends
33lbs x 10/10
61lbs x 8/8
77lbs x 8/8
77lbs x 8/8

Cardio
25mins incline treadmill
15mins outdoor running

 

[the.gladiator1987]

good shit my man

 

[ExtraMile]

Today - chest, shoulders, tri's

was expecting a good workout today since i had a cheat meal yesterday but today sucked. Just had no strength, not sure why and cant see any problems with diet or sleep, obviously eating a cutting diet will make me weaker but today I was even weaker than usual... not sure why but decided to cut the workout short and couldnt be bothered with cardio since i was in a bad mood

Military Press - 3x3 week
bar x 5
77 x 3
88 x 3
99 x 9

Flat DB - 3 sets 10-12
Dips - bwx12, bwx10
Laterals 3 sets 10 reps
Rear Delts 3 sets 12 reps

flat db sucked and I told myself it was just because I had pushed myself on military and I was going to kill dips, was looking for 23 reps or so on my first set with bodyweight but it was clear after the first 6 reps that it wasng going to happen. So I decided to go for 3 sets of 12, but 10 reps was hard on the second set so called it quits

then hit some shoulders just for fun and left

Im fucking sick of dieting. I really want to get back to eating properly, with enough carbs to lift heavy and make progress. I want to get back to looking huge and smashing PR's and I want to get bigger!

But Iv come all this way and it would be a shame to puss out now....

iv been stuck around 168lbs bodyweight for nearly a month now and my new diet isnt working out the way I want...

I think Im going to deload the next week then just restart this wave on 5/3/1

 

[the.gladiator1987]

Dude if ur new diet isnt working out change it again. Maybe you can take some natty supps for fatburning or start doing some HIIT cardio

Seems like somethin has to change if ur body is not responding how it should. Fuck cutting lol. I mean what is ur goal before you wanna start bulking again. lose 10 more lbs? 15? If you are leaner than you were before then I would start thinking about bulking up again and staying lean at the same time. You dont need to eat like a monster to grow. You can get some good calories in and still get enough to grow. Jus my .02

 

[ExtraMile]

Yeah bro maybe HIIT would be an option, Iv only done steady state cardio so far.

The goal isnt x amount of pounds to loose or get to a certain weight its just get lean enough to have upper/middle abs throughout the day. So I guess Ill need to be around 12-13% bodyfat. Im prolly around 14-15% now with a little upper ab visibility in the day and a little middle ab visibility only when I wake up and havnt eaten.

Ill be enlisting joe d's help for my diet when Im bulking again, he has been awesome with help on my cutting diet and Im sure with my new clean eating habits I can take the bulking to the next level.

Only fat burner I take now is green tea extract, which was amazing at first, for the first 5 weeks or so it really jumped my metabolism up, I could be hungry again 90mins after a meal but after about 5 weeks it started to wear off.

Ill have to see what joe d has to say about my diet not working, Iv only been on it for 10 days to be fair but Iv had some pretty bad digestion problems aswell as no weightloss.

When I get back to bulking I reckon Ill just be eating 5-6 meals a day, 4-5 food meals plus a post workout shake. Cool thing is even though Im weighing in the 160's I have pretty much the same appetite as when I weighed 209.

 

[iggy]

protein brownies for bulking in between meals EM.
when you decide to bulk again.

2 scoops myofusion
2 scoops ANPB

mix it and put it in the microwave for 1:30.
it's good as hell!!!

 

[ExtraMile]

I used protein brownies when I was carb cycling bro! Used them as a pre bed snack. Made them with sweetner, protein powder and ANPB.

Ill give you guys an update when I decide what Im doing with my diet.

 

[ExtraMile]

OK guys this is like the last push to hit my weightloss/dieting goal. The goal from the beginning was to get upper and middle ab visibility throughout the day. Right now I have it in the morning but not after Iv eaten.

Im guessing with another 8-10lbs of weightloss I should be about there. This stage is going to be super hard since Im stuck in a plateau and havnt been able to loose much more weight. My genetics dont like me being lean, and Iv never even been as lean as I am now ever before. Here is the changes that are going to be made, and yes they suck.

Only carb consumption will be from veggies
Red meat only 2-3 times a week
3 egg yolkes per day maximum
fish once a day
3g of fish oil daily and no more
only nuts I can eat are mac nuts and almonds
1 hour low intensity cardio sessions

yes you read that right 1 hour cardio sessions, this will be slow jogging and incline walking

my meal portions are also to be reduced a bit. Fruit is going to be cut out of my diet too.

I think the best way I can do this is to give myself 8 weeks and just say no matter how good or bad it is going by the end of these 8 weeks I will quit dieting. These 8 weeks will be the final push to getting lean and no more. I have no idea how well this will go but needless to say I am not looking forward to being hungry all the time and walking on the damn treadmill for that long lol, I am however looking forward to having abs. Gonna post up progress pics in a week or so.

Also by the sounds of it Joe d says I will be carb cycling when Im bulking! Sounds like this shit is never going to end haha

 

[ExtraMile]

Did my first 1 hour cardio session today. Really wasn't that bad and went pretty fast. I fell asleep on the bus on the way to the gym though lol.

I didn't say before but one thing I have noticed is that when my carb intake is really low I have a mad short temper. I keep losing my temper over little things and shouting/swearing/breaking things.

I have put 46 post-it stickers on my bedroom wall, at the end of each day I'll take on off and each one represents a day left of dieting. I have 25 cardio sessions left!

 

[the.gladiator1987]

nice bro about the stickies i bet that really helps to visually see it

dont break shit lol thats for little pussies. Just swear and hit things but dont break things!

 

[Tblock1]

Glad to see the cutting is going well EM! Make sure when you bulk back up to do it as cleanly as possible so you arent right back at square 1

 

[JDid23]

dude 168!!!!!!!!! nough said, you've come a hell of a long way and you're the most disciplined kid i've ever seen.

 

[ExtraMile]

Gladiator - When I say break things I mean I went to punch a wall and I hit the light switch and smashed it, I hit a door and cracked all the wood and left a hole in it. That sort of stuff lol. Yes pathetic...

Tblock - I think I will be carb cycling when bulking and doing conditioning work 2-3x per week too so hopefully fat gains will be minimum. Diet will also stay clean.

Jdid - thanks bro that means alot, I'll be posting up before/after pics soon and I don't want to punk out but I may quit cutting at the end of the year, just because I'm not sure I can take the fat loss much further without loosing muscle mass. The plateau I have hit shows that I am reaching the point where my genetics don't want me much leaner. The goal was 6 more weeks of dieting to take it to the next level and loose another 5lbs while retaining maximum muscle mass. Im already very close to my target leaness and I have abs in the morning just not by the end of the day...

Today was back, abs and calves

deload day so took it easy, no sets were to failure. Back workout was fun, abs were boring and cardio was as good as steady state cardio gets lol.

DB Pullover
38.5lb db x 8
60.5lb db x 6 sets of 6 reps

Pendlay Row
few warmups then 132 x 5 sets of 5 reps

One Arm Db Row
50lb db x 12/12
77lb db x 15/15
77lb db x 10/10

BB Shrugs
1 plate a side x 50 reps
187 x 20

Abs
hanging leg raise - 4 sets
ab wheel - 2 sets

(did some sets with 150lb and 200lb grippers between abs)

Standing Calf Raise
176 x 13

Seated Calf Raise
110 x 11
110 x 9

Cardio
incline treadmill - 45 minutes
outdoor jogging - 15 minutes

Today's Diet

Meal 1
3 whole eggs
5 egg whites
1tsp olive oil
1 serving red pepper
1 serving mushrooms
1 serving spinnach
multivitamin

totals - 45g protein, 20g fat, carbs - whatever is in that veg

Meal 2
8oz chicken breast
1 serving spinnach
1 serving orange peppers
1 serving green peppers
1 serving cucumber
1.5oz macadamia nuts

totals: 55g protein, 25g fat, carbs - whatever is in that veg

Meal 3
130g mackeral
1 serving spinnach
1oz whey protein
0.5oz almonds

totals: 45g protein, 18g fat, carbs - whatever is in that veg

Meal 4
7.5oz chicken breast
1 serving mushrooms
1 serving garden peas
1 serving red pepper
1oz macademia nuts

totals - 50g protein, 18g fat, carbs - whatever is in that veg

-workout + cardio-

Meal 5
8oz extra lean steak
1 serving broccoli
1 serving red pepper
1 carrot
1 serving garden peas,
small amount of spring onion
3g fish oil


Totals - 50g protein, not quite sure on fat, carbs - whatever is in that veg

Meal 6 (pre bed snack)
150g cottage cheese
small handful macademia nuts
multivitamin

Totals - 25g protein, 5g carbs, 10g fat

worked out those totals real quick so may be a little off but you get the idea

 

[ExtraMile]

Im done cutting guys. I got down to 168.4 from a starting bodyweight of 209. These are in the morning before I eat. Ill be posting before/after pics over the next couple of days.

So Im slowly implementing more calories back in a little at a time right now.

Anyway this week Im taking my maxes for the big lifts so that next week I can get right into the madcow 5x5.

So today was benchpress with just some other upper body press stuff

Benchpress all reps paused on the chest for 1-1.5 seconds
bar x 5
88 x 5
110 x 5
143 x 3
165 x 2
187 x 7
132 x 10 back off set with extra wide grip

Narrow Grip Bench no pauses
176 x 5

Weighted Bench Dips
88 x 8
132 x 8
Strip Set: 176 x 7 - 44 x reps, bodyweight x reps, heals on the floor x reps, feet on the floor x reps

cant remember exact reps but just kept on repping it until I couldnt anymore

Flat Flye
33's x 12
38.5's x 10

a little stretching plus a couple of sets of light tri extensions

***************

The changes I am going to make for phase one of my new diet will be:

~170g carbs on high carb days
~70g carbs on low carb days
cardio on off days 2-3 times a week
start using a post workout shake
minimise hunger between meals

thats it for now

tomorrow Ill take my rep maxes for deadlifts and pendlay rows, then wednesday Im going to do cardio. Thursday will be squat and military maxes. Friday the gym is closed so Ill do cardio.

I wil be squatting to just breaking parallel now, not ATG. All benching will be paused and Military Presses will be with Fat Gripz.

Im daring myself to pluck up the courage to go swimming on Wednesday morning, you guys will call me a puss but Im pretty self conscious and even though I love swimming I never go because I got so damn fat and bloated. Hopefully now I can gut it out and force myself to go lol. In my eyes I still look like shit but I can tell Im leaner, like I said Ill post pics over the next couple of days.

Ill also edit this post and put today's diet in.

 

[the.gladiator1987]

dude fuck yea! time to get that bulk on again!!! (lean bulk lol)

 

[moya]

time to get STRONGER!...

 

[JDid23]

dude, i'm fucking proud of you. still goin strong on the bench 41 pounds lighter.

 

[ExtraMile]

Today - Legs, taking maxes

Squats
88 x 5
121 x 5
143 x 5
171 x 3
198 x 1
226 x 5

Seated Calf Raise
120lbs x 14 PR
-rest pause-
120lbs x 8
-rest pause-
120lbs x 7

Deadlifts
132 x 5
187 x 5
231 x 3
264 x 1
292 x 4
220 x 5 standing on 55lb plate
132 x 10

Walking Lunges
3 sets of 20 (10 per side) with 50lb Db's

Hanging Leg Raise - 4 sets

Jump Rope for a little under 10 mins

15mins outdoor running

 

[the.gladiator1987]

R u takin 1rm maxes or multiple rep maxes?

 

[ExtraMile]

just taking a heavy weight and repping it until my form breaks down, Im just doing this so I have numbers to plug itno the 5x5 calculator.

So far Iv got:

Bench 187 x 7
Squat 226 x 5
Deadlift 292 x 4

(Thursday Ill be testing pendlay row and military press)

Before cutting I was at:
Benchpress 242 x 1
Squat 253 x 3
Deadlift 314 x 3

so not really lost a whole lot for considering how much bodyweight i lost... either way it was worth it lol

 

[the.gladiator1987]

Dude ur numbers are pretty much the same bro! that was a huge success

 

[ghettostudmuffin]

I never hated on you for dieting Extra, I just didn't realize you were such a pudgy bro at 209lbs. Clearly you weren't joking.

You made fantastic progress and you look really good man. The ladies are probably diggin ya right now so you better be layin some carpet.

Looking at your before pics you are a pretty small boned guy with average shoulder width. You aren't made to carry around a shit load of excess bodyfat. Using me for example I'm 5'8.5" and 244lbs in gym clothes and I look alot different than you with my shirt off yet I'm probably around the same bodyfat as you are. Everyone's structure is different.

You definitely made the right choice. I am impressed with your success. While you did "shrink" alot you have still retained a decent level of muscle. I expected you to end up looking like a scrawny ass distance runner, but to me you actually look kinda like an underwear model type build and I mean that fully as a compliment.

Gratz to you Extra. If you can apply the same discipline to clean bulking and gain another 10-15lbs of straight muscle and then cut back to or maintain your present level of bodyfat you are gonna look fucking killer.

Seriously though, get a light tan. It will dry your skin out and enhance your definition even more. Keep it up big pimpin!