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nice bro. I think ur legs are gonna get crazy strong again
My Training Journal
- Thread starter ExtraMile
- Start date
Holy fuck, everytime I take time off from the gym the first few days back I get super sore. My quads, calves, hams, glutes and abs are sore as fuck today. Its such an effort to even move lol. Having a sore lowerbody makes me feel very lethergic too lol.
Going to hit chest, shoulders and tri's tomorrow with a friend. I have missed 3 weeks worth of benchpressing due to getting sick so I dont know how it will go. Repping two plates would be nice but whatever, Ill be super pissed if Im weak as fuck.
Going to hit chest, shoulders and tri's tomorrow with a friend. I have missed 3 weeks worth of benchpressing due to getting sick so I dont know how it will go. Repping two plates would be nice but whatever, Ill be super pissed if Im weak as fuck.
SPEKTOR-AAA
New member
I thought you were done with your log brah???
Well good start with them legs, keep it up. The first 2-3 days after a leg workout SUCKKKK lol. Whats your goals for legs/squats?
lol well people were asking questions so I was posting in here then I just decided to keep it going. I think I just needed a break, I got sick of logging on here and it was a pretty busy time with school and work. blah blah blah excuses etc
goal is just to get as big and strong as possible while keeping fat gain to a minimum
-------------------------
Anyway today was chest, shoulders, tri's and it fucking sucked. Worked out with a friend which made it even worse when my strength was sapped.
dont even want to post it all because it was one of the shittiest workouts I've had in a while. Basically worked up to 209x2 on the bench. Then hit some shoulders on a machine, weighted dips w/ 45lb plate x 6, then 2x8 with bodyweight, few sets of flyes and then couple sets tri extensions.
need to get back into the swing of things. It seems like everytime Im abotu to start breaking into PR's something comes along. I've not been making consistent strength progress since last summer due to the dieting and then getting sick. My deadlift and squat havnt really moved in the last year due to injuries and the dieting period. Fucking sucks.
I seem to always be in the 187-215 range for bench. 198-225 for squats and 275-297 for deads. I need to break out and get these numbers up if I expect to get any bigger. Just something always seems to come up and disrupt everything. The 330x2 deadlift I pulled before getting sick was awesome and Im confident my form has improved a tonne, need to get back up there. Working on glute activation has really helped. Ill have to get a video soon.
Im just lacking motivation right now, seem to be going through a rough patch not just in my training.
And damn Im getting so sick of eggs and meat! I dont really know the solution. Im eating so much of it all the time its just getting gross...
Stick to it bro, especially with the eating. My wife gives me so much crap sometimes cuz all I eat is chicken, eggs and some veggies on the side. The lack of motivation to get to the gym is probably due to a combination of getting sick and not seeing the results that you wanted. On the other hand, think back to barely a month ago when you had just finished your diet and was hyped from looking awesome. Guess it comes down to finding what motivates you to get back to it. The old advice is the best I suppose, just stick to it, push/pull the iron and results will come.
oh for sure bro. Getting sick for so long fucked everything up. Only a month ago I was looking back and thinking wow everything is going awesome. Now Im bloated looking and weak lol. Cant shake the cravings on my diet either.
My benchpress seems to suffer the most whenever my training is off. If Im having a bad day I will probably still deadlift OK, maybe the reps will be harder or Ill be able to tell while Im warming up and cut it back a little. If Im squatting Ill just end up taking a few extra breaths between reps. But benching always goes in the shitter if everything isnt perfect. This is why I prefer dumbell benching so much more than Flat BB Pressing lol.
One part of me thinks maybe I should drop the max effort benchpressing for a while and work on dumbell pressing and military pressing since those are the two aspects of pressing I really suck at...
At the end of the day its the TIME principle of training that is getting to me. I know Ill get back up to benching heavy weights in time but all these little things just mean it will take longer.
That actually might be the way to go. My bench press has increased pretty consistently since I started rotating between BB and dumbbell. As you well know, dumbbell's allow for a greater range of motion. I started off with a max dumbbell press of 80 and within a couple months of using them bi-weekly I've progressed to 115 for 8 reps, which in turn has really helped my bench press. Sometimes it's just little changes that help and at this stage it wouldn't hurt you much to change to that for a while. As for time, well I can only sympathize with you there, yeah it'll take a while to get back to where you want to be but you might as well enjoy the pain it's going to take for you to get there 
ghettostudmuffin
New member
I think the best thing about dumbells is they work the stabilizers ALOT harder than a barbell. Not so much that it's a different movement by itself.
The problem with dumbell benching is there isn't enough weight.
most gyms have 100 lbs dumbells. I've seen gyms with 120 lbs dumbells and even some with 140 lbs dumbells, but that's still not enough if you're benching 365 lbs for reps.
My gym only has Db's up to 40kg... thats 88lbs lol. Yes its just a small gym.
but when I said I suck at db pressing I meant it. 66's for 10-12 reps would be a normal set for me lol. So I could still get a few months of progression before I run out of weight.
It will be a whole other story when Im benching 365 for reps lol.
today:
(protein/carb/fat)
meal 1: lean minced beef, veg, banana ~ 60/30/30
meal 2: chicken breast, veg, apple, nuts ~ 70/25/30
meal 3: lean beef (flank steak), veg, banana, nuts 70/30/30
meal 4: eggs, oranges, carrot ~ 55/20/30
meal 5: cottage cheese, blueberries, protein pancakes (made w/ eggs) + lean bacon ~ 90/40/35
*meats cooked in evoo and rapeseed oil
not perfect but not bad.
but when I said I suck at db pressing I meant it. 66's for 10-12 reps would be a normal set for me lol. So I could still get a few months of progression before I run out of weight.
It will be a whole other story when Im benching 365 for reps lol.
today:
(protein/carb/fat)
meal 1: lean minced beef, veg, banana ~ 60/30/30
meal 2: chicken breast, veg, apple, nuts ~ 70/25/30
meal 3: lean beef (flank steak), veg, banana, nuts 70/30/30
meal 4: eggs, oranges, carrot ~ 55/20/30
meal 5: cottage cheese, blueberries, protein pancakes (made w/ eggs) + lean bacon ~ 90/40/35
*meats cooked in evoo and rapeseed oil
not perfect but not bad.
Lol thanks guys.
Basically going to put my top weights back a few weeks to account for strength loss
today was back and bi's
hammies, calves and abs still sore from Monday
chest, shoulders and tri's super sore from Wednesday
Deadlifts - all double overhand
154 x 5
198 x 5
231 x 5
275 x 5
Wide Grip Chins
bw + 22lb x 7
bw + red band x 3 x 3
bw + red band x 3 x 3 (underhand)
BB Row
88 x 5
110 x 5
132 x 5
110 x 8
1 Arm DB Snatch - just for fun
44 x 3/3
55 x 3/3
66 x 3/3
72 x 2/2
83 x 1/0 couldn't get it with left hand
BB Curl
44 x 5
88 x 6 - did 8 but last two reps were kinda sloppy
few sets of static holds with fat gripz
Basically going to put my top weights back a few weeks to account for strength loss
today was back and bi's
hammies, calves and abs still sore from Monday
chest, shoulders and tri's super sore from Wednesday
Deadlifts - all double overhand
154 x 5
198 x 5
231 x 5
275 x 5
Wide Grip Chins
bw + 22lb x 7
bw + red band x 3 x 3
bw + red band x 3 x 3 (underhand)
BB Row
88 x 5
110 x 5
132 x 5
110 x 8
1 Arm DB Snatch - just for fun
44 x 3/3
55 x 3/3
66 x 3/3
72 x 2/2
83 x 1/0 couldn't get it with left hand
BB Curl
44 x 5
88 x 6 - did 8 but last two reps were kinda sloppy
few sets of static holds with fat gripz
Lol thanks guys.
Basically going to put my top weights back a few weeks to account for strength loss
today was back and bi's
hammies, calves and abs still sore from Monday
chest, shoulders and tri's super sore from Wednesday
Deadlifts - all double overhand
154 x 5
198 x 5
231 x 5
275 x 5
Wide Grip Chins
bw + 22lb x 7
bw + red band x 3 x 3
bw + red band x 3 x 3 (underhand)
BB Row
88 x 5
110 x 5
132 x 5
110 x 8
1 Arm DB Snatch - just for fun
44 x 3/3
55 x 3/3
66 x 3/3
72 x 2/2
83 x 1/0 couldn't get it with left hand
BB Curl
44 x 5
88 x 6 - did 8 but last two reps were kinda sloppy
few sets of static holds with fat gripz
Basically going to put my top weights back a few weeks to account for strength loss
today was back and bi's
hammies, calves and abs still sore from Monday
chest, shoulders and tri's super sore from Wednesday
Deadlifts - all double overhand
154 x 5
198 x 5
231 x 5
275 x 5
Wide Grip Chins
bw + 22lb x 7
bw + red band x 3 x 3
bw + red band x 3 x 3 (underhand)
BB Row
88 x 5
110 x 5
132 x 5
110 x 8
1 Arm DB Snatch - just for fun
44 x 3/3
55 x 3/3
66 x 3/3
72 x 2/2
83 x 1/0 couldn't get it with left hand
BB Curl
44 x 5
88 x 6 - did 8 but last two reps were kinda sloppy
few sets of static holds with fat gripz
Diet has been a little up and down lately, but I actually feel great tonight. Its leg day tomorrow and Im considering pulling some deads after my squats. I might pull some heavy SLDL or maybe use bands with the romanian deadlift.
Tweaked the diet a bit and making adjustments. Should be interesting to see how it effects my training.
Tweaked the diet a bit and making adjustments. Should be interesting to see how it effects my training.
Today was a morning workout and did legs + abs
Squats
110 x 5
132 x 5
165 x 5
198 x 3
226 x 4 mishap on 3rd set messed it up
182 x 8
Front Squat - to low box
110 x 3
132 x 3
143 x 5
110 x 10 no box, 3-4 second negatives
such an awkward exercise... I suck at it too lol
Standing Calf Raise
110 x 8
187 x 17 PR
-rest pause-
187 x 9
-rest pause-
187 x 6
calf stretching, 3 sets of 30 sec per leg
DB RDL - 3-4 second negatives
72's x 12
83's x 12
88's x 12
88's x 8
1 set 16 reps lying leg curl
1 set 50 total steps walking lunges w/ weighted vest
Weighted Decline Situps - weight plate on forehead
bw + 33lb x 8
bw x 25
bw x 16
don't really do front squats, give them a go once every so often though. Hopefully get 226x8 on the squat soon. Might do a widowmaker set next week.
Squats
110 x 5
132 x 5
165 x 5
198 x 3
226 x 4 mishap on 3rd set messed it up
182 x 8
Front Squat - to low box
110 x 3
132 x 3
143 x 5
110 x 10 no box, 3-4 second negatives
such an awkward exercise... I suck at it too lol
Standing Calf Raise
110 x 8
187 x 17 PR
-rest pause-
187 x 9
-rest pause-
187 x 6
calf stretching, 3 sets of 30 sec per leg
DB RDL - 3-4 second negatives
72's x 12
83's x 12
88's x 12
88's x 8
1 set 16 reps lying leg curl
1 set 50 total steps walking lunges w/ weighted vest
Weighted Decline Situps - weight plate on forehead
bw + 33lb x 8
bw x 25
bw x 16
don't really do front squats, give them a go once every so often though. Hopefully get 226x8 on the squat soon. Might do a widowmaker set next week.
Today was a morning workout and did legs + abs
Squats
110 x 5
132 x 5
165 x 5
198 x 3
226 x 4 mishap on 3rd set messed it up
182 x 8
Front Squat - to low box
110 x 3
132 x 3
143 x 5
110 x 10 no box, 3-4 second negatives
such an awkward exercise... I suck at it too lol
Standing Calf Raise
110 x 8
187 x 17 PR
-rest pause-
187 x 9
-rest pause-
187 x 6
calf stretching, 3 sets of 30 sec per leg
DB RDL - 3-4 second negatives
72's x 12
83's x 12
88's x 12
88's x 8
1 set 16 reps lying leg curl
1 set 50 total steps walking lunges w/ weighted vest
Weighted Decline Situps - weight plate on forehead
bw + 33lb x 8
bw x 25
bw x 16
don't really do front squats, give them a go once every so often though. Hopefully get 226x8 on the regular squat soon. Might do a widowmaker set next week.
Squats
110 x 5
132 x 5
165 x 5
198 x 3
226 x 4 mishap on 3rd set messed it up
182 x 8
Front Squat - to low box
110 x 3
132 x 3
143 x 5
110 x 10 no box, 3-4 second negatives
such an awkward exercise... I suck at it too lol
Standing Calf Raise
110 x 8
187 x 17 PR
-rest pause-
187 x 9
-rest pause-
187 x 6
calf stretching, 3 sets of 30 sec per leg
DB RDL - 3-4 second negatives
72's x 12
83's x 12
88's x 12
88's x 8
1 set 16 reps lying leg curl
1 set 50 total steps walking lunges w/ weighted vest
Weighted Decline Situps - weight plate on forehead
bw + 33lb x 8
bw x 25
bw x 16
don't really do front squats, give them a go once every so often though. Hopefully get 226x8 on the regular squat soon. Might do a widowmaker set next week.
good work bro. Hows everything else goin with you?
thanks glad. Finally getting back on track as of today. Been cheating too much lately mainly because while I was sick I ate whatever I wanted so I just got out of the whole diet routine. But last night I said enough is enough and decided to stop being such a puss lol.
Squatting strength still sucks but I'm hoping to bring that up. Actually my strength as a whole sucks and I just need to push it higher each workout.
Can't wait to start getting bigger.
Squatting strength still sucks but I'm hoping to bring that up. Actually my strength as a whole sucks and I just need to push it higher each workout.
Can't wait to start getting bigger.
thanks glad. Finally getting back on track as of today. Been cheating too much lately mainly because while I was sick I ate whatever I wanted so I just got out of the whole diet routine. But last night I said enough is enough and decided to stop being such a puss lol.
Squatting strength still sucks but I'm hoping to bring that up. Actually my strength as a whole sucks and I just need to push it higher each workout.
Can't wait to start getting bigger.
Squatting strength still sucks but I'm hoping to bring that up. Actually my strength as a whole sucks and I just need to push it higher each workout.
Can't wait to start getting bigger.
Today - chest, shoulders, tri's
pretty weak, not eating much carbs right now. I guess you could say this is for the greater good though. Carbs are lower right now because I'm resetting my diet to get back on track and in the habit of eating clean all the time and because I'm trying to find a good balance between fat and carbs.
Benchpress - dynamic effort
bar x 3
88 x 3
110 x 3
110 x 3
110 x 3
110 x 3
Flat DB Press
33's x 10
50's x 6
66's x 9
72's x 4
44's x 8 flye/press hybrid
Seated DB Press - getting sick of this exercise...
27.5's x 10
50's x 9?
50's x 4
Weighted Dips
bw x 3
bw + 44lbs x 5
bw x 10
holy f that was dissapointing. Going in there I was hoping to hit 66's for 11-12 on the flat presses, 50's for 10-12 seated and 8+ reps of dips with the 45lb plate...
15 mins outdoor running
pretty weak, not eating much carbs right now. I guess you could say this is for the greater good though. Carbs are lower right now because I'm resetting my diet to get back on track and in the habit of eating clean all the time and because I'm trying to find a good balance between fat and carbs.
Benchpress - dynamic effort
bar x 3
88 x 3
110 x 3
110 x 3
110 x 3
110 x 3
Flat DB Press
33's x 10
50's x 6
66's x 9
72's x 4
44's x 8 flye/press hybrid
Seated DB Press - getting sick of this exercise...
27.5's x 10
50's x 9?
50's x 4
Weighted Dips
bw x 3
bw + 44lbs x 5
bw x 10
holy f that was dissapointing. Going in there I was hoping to hit 66's for 11-12 on the flat presses, 50's for 10-12 seated and 8+ reps of dips with the 45lb plate...
15 mins outdoor running
Today was back and biceps
Deadlifts
165 x 5
198 x 5
231 x 5
286 x 1 wasn't too hard
308 x 3
Smith Machine Shrugs
a 55lb plate plus a 45lb plate each side for 2 sets of 10 reps with full ROM
Wide Grip Chins
bw + 22lbs x 8
bw x 10
3 sets of pinch grip holds for time between sets of chins
BB Row
88 x 5
121 x 10
weak!
Db Pullover
72lb Db x 12
DB Curls - with Fat Grips
22's x 10 easy
38.5's x 6
38.5's x 4
50's x 8 (pinwheel curls no fat gripz)
Cardio - sprint intervals on incline treadmill - 5 sets of 1min with 1 min between
adding fat gripz to db curls really seems to make a differance...
I'm so weak on bent over rows... In a way this makes me want to stick with them and improve them.
Awesome workout. Probably shoot for 286x5 next week which shouldn't be max effort. I want to try some rack pulls with bands some time soon too.
Deadlifts
165 x 5
198 x 5
231 x 5
286 x 1 wasn't too hard
308 x 3
Smith Machine Shrugs
a 55lb plate plus a 45lb plate each side for 2 sets of 10 reps with full ROM
Wide Grip Chins
bw + 22lbs x 8
bw x 10
3 sets of pinch grip holds for time between sets of chins
BB Row
88 x 5
121 x 10
weak!
Db Pullover
72lb Db x 12
DB Curls - with Fat Grips
22's x 10 easy
38.5's x 6
38.5's x 4
50's x 8 (pinwheel curls no fat gripz)
Cardio - sprint intervals on incline treadmill - 5 sets of 1min with 1 min between
adding fat gripz to db curls really seems to make a differance...
I'm so weak on bent over rows... In a way this makes me want to stick with them and improve them.
Awesome workout. Probably shoot for 286x5 next week which shouldn't be max effort. I want to try some rack pulls with bands some time soon too.
I wish I would stick to bb rows bro. Do it for me lol. I know my back would be way more developed if I could bb row my bench (365) but 225 is fuckin hard. I dont like that. keep up the good work
Me too man. My bench is in the low 200s but I don't think I can even row 1 plate a side for 8 reps lol. I'm like you though - never stuck at them long enough to make lots of progress with them.
But when I think about it my strength needs improving on EVERYTHING! I feel so weak at all my lifts right now lol.
But when I think about it my strength needs improving on EVERYTHING! I feel so weak at all my lifts right now lol.
Me too man. My bench is in the low 200s but I don't think I can even row 1 plate a side for 8 reps lol. I'm like you though - never stuck at them long enough to make lots of progress with them.
But when I think about it my strength needs improving on EVERYTHING! I feel so weak at all my lifts right now lol.
But when I think about it my strength needs improving on EVERYTHING! I feel so weak at all my lifts right now lol.
Today was legs and abs, pretty good session actually strength is coming back
Squats
110 x 5
132 x 5
165 x 5
198 x 3
231 x 5
198 x 12 PR
Seated Calf Raise
80lbs x 8 (warm up)
120lbs x 20 PR
-rest pause-
120lbs x 10
-rest pause-
120lbs x 7
calf stretching
DB RDL
44's x 8
88's x 20 PR
Weighted Hypers
bw + 55lb behind neck x 11
bw x 20
4 sets hanging leg raise
Squats
110 x 5
132 x 5
165 x 5
198 x 3
231 x 5
198 x 12 PR
Seated Calf Raise
80lbs x 8 (warm up)
120lbs x 20 PR
-rest pause-
120lbs x 10
-rest pause-
120lbs x 7
calf stretching
DB RDL
44's x 8
88's x 20 PR
Weighted Hypers
bw + 55lb behind neck x 11
bw x 20
4 sets hanging leg raise
Thanks man. Going through a bit of a rough patch right now, pretty much loosing focus in everything. Work, training, diet, school. Cant seem to get my shit together and focus on getting things done. I dont know why. I have an exam which I've already failed once on Autism for psychology class tomorrow, I only just remembered about it right now and its 12:00am. I barely know anything about it...
But Im setting myself a goal - Im giving up all bad/cheat food for lent. (lent lasts from 9th March - 23rd April) I dont know if you have lent in America but over here average people try to give up shitty things like chocolate for the lent period and most end up failing. If for some reason I end up failing this too well then I wont know what to do.
But Im setting myself a goal - Im giving up all bad/cheat food for lent. (lent lasts from 9th March - 23rd April) I dont know if you have lent in America but over here average people try to give up shitty things like chocolate for the lent period and most end up failing. If for some reason I end up failing this too well then I wont know what to do.
Last edited:
SPEKTOR-AAA
New member
Sorry about the rough times....try to simplify. Its not the answer but it certainly helps.
Today was chest shoulders and tri's
Flat DB Press
38.5's x 10
50's x 8
66's x 10
66's x 7
55's x 9
Military Press lol pathetic
bar x 8
66 x 5
88 x 10
Dips
bw x 15
bw x 9
bw x 6
time to switch these out for a while...
Smith Machine Narrow Grip Bench counting the smith bar as 10kg/22lbs
1x5 154lbs
1x3 165lbs
did these similar to a JM press in that I touched a little higher than a regular benchpress and my elbows closed almost fully at the bottom so I got a full ROM through the triceps. A little awkward but just wanted to try them out.
then finished with 2 sets of laterals supersetted with shoulder presses
and 3 sets of the ab wheel supersetted with the 200lb gripper (hit a PR of 3 reps on right hand)
Thinking maybe Ill do military presses before dumbell bench next time.
Not sure what Ill swap dips for, ideas are:
Bench Dips
CGBP
Smith Machine CGBP
Reverse Grip Bench?
Skullcrushers
shock horror I used the smith machine for an exercise....
Flat DB Press
38.5's x 10
50's x 8
66's x 10
66's x 7
55's x 9
Military Press lol pathetic
bar x 8
66 x 5
88 x 10
Dips
bw x 15
bw x 9
bw x 6
time to switch these out for a while...
Smith Machine Narrow Grip Bench counting the smith bar as 10kg/22lbs
1x5 154lbs
1x3 165lbs
did these similar to a JM press in that I touched a little higher than a regular benchpress and my elbows closed almost fully at the bottom so I got a full ROM through the triceps. A little awkward but just wanted to try them out.
then finished with 2 sets of laterals supersetted with shoulder presses
and 3 sets of the ab wheel supersetted with the 200lb gripper (hit a PR of 3 reps on right hand)
Thinking maybe Ill do military presses before dumbell bench next time.
Not sure what Ill swap dips for, ideas are:
Bench Dips
CGBP
Smith Machine CGBP
Reverse Grip Bench?
Skullcrushers
shock horror I used the smith machine for an exercise....
I usually do weighted. I got up to a 45lb plate x 8 and 55lb plate x 5 but stalled. Then swapped to bodyweight and still couldn't get any progress going.
I've hit 22 or 23 reps with bodyweight before and could only manage 15 today lol. So time to progress on another exercise then go back to them.
Today was back + biceps
Deadlifts
165 x 5
209 x 5
242 x 5
286 x 5
Towel Chins
8
6
4
4
BB Row
88 x 5
110 x 5
132 x 7
99 x 10 x3 sets (fat grips used here)
DB Pullover
72lb Db x 16
1 Arm DB Row
couple warm up sets
83 lb DB x 12/12
DB Curls - w/ fat gripz
33's x 10?
38.5's x 7
38.5's x 4
Deadlifts
165 x 5
209 x 5
242 x 5
286 x 5
Towel Chins
8
6
4
4
BB Row
88 x 5
110 x 5
132 x 7
99 x 10 x3 sets (fat grips used here)
DB Pullover
72lb Db x 16
1 Arm DB Row
couple warm up sets
83 lb DB x 12/12
DB Curls - w/ fat gripz
33's x 10?
38.5's x 7
38.5's x 4
Why dont you try and do the same thing you did to get you to 23 reps, then switch them? I honestly just do 4 sets of 6 on dips and they go up. I just did 180lbs (4 plates) attached to me for 3-4 reps. Im gonna keep doing that until I get 6 and then Im gonna add more weight
Gladiator, I've stalled on bodyweight and weighted.
Today was legs and abs, pretty awesome workout. Tryed squatting in a belt for the first time in over a year.
Squat
110 x 5
132 x 5
165 x 5
187 x 5
209 x 1 belt added here
231 x 8 PR
198 x 15 PR
Standing Calf Raise
242 x 8
-rest pause-
242 x 6
-rest pause-
242 x 5
-rest pause-
242 x 4
calf stretching
RDL
pair of 88lb DB's x 20 reps (lost grip) w/ 2-3 second negatives on each rep
Weighted Hypers
55lb across traps x 12
bw (hands behind head) x 20
Abs
Decline Situps - 100 total reps (25, 25, 15, 15, 12, 8)
Hanging Knee Raise - 50 total reps (20, 15, 15)
Squatting in a belt is awesome now I've learnt how to use it. Before it would just make it hard to breathe lol but now through Reading articles and practise I've managed to use the belt to allow me to use my abs to power out of the hole when squatting. I see a 275 squat soon.
Going to try out the belt on deads this Friday. I've only got a cheap belt from a fitness store, it fastens with Velcro lol and only costed £10. I bought it back in 2008 and have hardly used it. I'm tempted to splash the cash and buy a proper inzer belt now though.
I'll be doing more ab work since I'll be using the belt more.
Today was legs and abs, pretty awesome workout. Tryed squatting in a belt for the first time in over a year.
Squat
110 x 5
132 x 5
165 x 5
187 x 5
209 x 1 belt added here
231 x 8 PR
198 x 15 PR
Standing Calf Raise
242 x 8
-rest pause-
242 x 6
-rest pause-
242 x 5
-rest pause-
242 x 4
calf stretching
RDL
pair of 88lb DB's x 20 reps (lost grip) w/ 2-3 second negatives on each rep
Weighted Hypers
55lb across traps x 12
bw (hands behind head) x 20
Abs
Decline Situps - 100 total reps (25, 25, 15, 15, 12, 8)
Hanging Knee Raise - 50 total reps (20, 15, 15)
Squatting in a belt is awesome now I've learnt how to use it. Before it would just make it hard to breathe lol but now through Reading articles and practise I've managed to use the belt to allow me to use my abs to power out of the hole when squatting. I see a 275 squat soon.
Going to try out the belt on deads this Friday. I've only got a cheap belt from a fitness store, it fastens with Velcro lol and only costed £10. I bought it back in 2008 and have hardly used it. I'm tempted to splash the cash and buy a proper inzer belt now though.
I'll be doing more ab work since I'll be using the belt more.
Ok guys I'm finally starting to give up on the high fat/ low carb idea. Been doing it since Xmas and hasn't really worked the way I want. Although I can see it would be a very good diet for if I got to a point where I wanted strength gains while maintaining a certain bodyweight.
I've been eating less than 100g of carbs for the past few weeks, been 100% strict with no cheat meals or extra carbs other than veg/blueberries for the last 7 days and did a refeed meal after the leg workout yesterday.
But now I'm going to start adding carbs in a little at a time. This week I'm going for 110-120g per day. I'm bumping them up in little chunks each week and will adjust fats accordingly. Protein stays at 350g and still 2-3 servings of veg with every meal. I figure I may end up at 200g carbs with 80g fat (that sounds like heaven right now) but if the positive feedback I get from my body by increasing carbs starts to drop off then Ill shut down the weekly increases. I'm hoping to find where abouts the tipping point is.
The main goal right now is increased mass, although carbs sent usually directly associated with muscle building in the same way protein or even fat is, I think the very low carb intake may be something to do with the lack of lean muscle gain. I thought the reason I got so fat before was the fact that I ate carbs, but now I'm thinking it was probably: my main carb sources were
milk and bread, I did no cardio, didn't eat very clean, I ate mostly saturated fat, I ate 300+ grams of carbs.
Carb sources will be fruit and veg right now, then oats and sweet potato will be added.
I've been eating less than 100g of carbs for the past few weeks, been 100% strict with no cheat meals or extra carbs other than veg/blueberries for the last 7 days and did a refeed meal after the leg workout yesterday.
But now I'm going to start adding carbs in a little at a time. This week I'm going for 110-120g per day. I'm bumping them up in little chunks each week and will adjust fats accordingly. Protein stays at 350g and still 2-3 servings of veg with every meal. I figure I may end up at 200g carbs with 80g fat (that sounds like heaven right now) but if the positive feedback I get from my body by increasing carbs starts to drop off then Ill shut down the weekly increases. I'm hoping to find where abouts the tipping point is.
The main goal right now is increased mass, although carbs sent usually directly associated with muscle building in the same way protein or even fat is, I think the very low carb intake may be something to do with the lack of lean muscle gain. I thought the reason I got so fat before was the fact that I ate carbs, but now I'm thinking it was probably: my main carb sources were
milk and bread, I did no cardio, didn't eat very clean, I ate mostly saturated fat, I ate 300+ grams of carbs.
Carb sources will be fruit and veg right now, then oats and sweet potato will be added.
Today was chest, shoulders, tri's
Benchpress
88 x 5
121 x 3 x 3
149 x 3
176 x 1 super fast, not hard at all
187 x 8 only just
220 x 1
187 x 4 narrow grip
was expecting to hit 187x8 easily. 176 was no sweat at all. I think I set up a little wrong though because for some reason my left side was way stronger than right. A bit dissapointed here.
Military Press
bar x 5
77 x 5
99 x 9
1 Arm DB Snatch
4 sets of 2 per side w/ 72lb DB
Weighted Bench Dips - lol this exercise is so good for the ego
44 x 6
88 x 6
132 x 8
176 x 8
132 x 10? + Stripset
Front Delts - 3 sets
Cardio
just killed it with lots of sprints at differant speeds for differant lengths of time done as intervals. Finished soaked in sweat. Aprox 30mins total time.
My chest/shoulder/tri day is going to look like this now:
benchpress - 8 reps
military - 88, 99, or 110 for reps
incline db - 4x6
weighted bench dip - 6-9 reps
Benchpress
88 x 5
121 x 3 x 3
149 x 3
176 x 1 super fast, not hard at all
187 x 8 only just
220 x 1
187 x 4 narrow grip
was expecting to hit 187x8 easily. 176 was no sweat at all. I think I set up a little wrong though because for some reason my left side was way stronger than right. A bit dissapointed here.
Military Press
bar x 5
77 x 5
99 x 9
1 Arm DB Snatch
4 sets of 2 per side w/ 72lb DB
Weighted Bench Dips - lol this exercise is so good for the ego
44 x 6
88 x 6
132 x 8
176 x 8
132 x 10? + Stripset
Front Delts - 3 sets
Cardio
just killed it with lots of sprints at differant speeds for differant lengths of time done as intervals. Finished soaked in sweat. Aprox 30mins total time.
My chest/shoulder/tri day is going to look like this now:
benchpress - 8 reps
military - 88, 99, or 110 for reps
incline db - 4x6
weighted bench dip - 6-9 reps
Today was pull day, so back and biceps
Deadlifts
154 x 5
198 x 5
242 x 5
297 x 5
Shrugs
2 sets in the smith machine with a 45lb and 55lb plate each side for 20, 12 reps
2 sets of 30 reps with 55lb dumbells
BB Row
bar x 10
88 x 5
149 x 5
4 sets of 6 reps with 116lbs
DB Pullover
72lb x 19
DB Curls
27.5's x 6
44's x 8 PR
50's x 4
Circuit
5 rounds of the following:
clean and press x 3
kettlebell swing x 15
chinup x 5
farmers walk x 2 lengths of the gym
pushup x 10
88lbs for cleans on the first set, then 110lbs for all the other sets
35lb kettlebell on the first set, then 53lb kettlebell for all the others
66lb dumbells for each set on farmers walks
felt like I was going to die lol, rest sets were just as little as possible, so enough time to catch my breath.
then like 15-20mins outdoor walking
Tryed deadlifting in my belt but it felt wierd and didnt help. Going to keep it for squatting and considering buying a 10mm or 13mm Inzer belt some time soon...
Deadlifts
154 x 5
198 x 5
242 x 5
297 x 5
Shrugs
2 sets in the smith machine with a 45lb and 55lb plate each side for 20, 12 reps
2 sets of 30 reps with 55lb dumbells
BB Row
bar x 10
88 x 5
149 x 5
4 sets of 6 reps with 116lbs
DB Pullover
72lb x 19
DB Curls
27.5's x 6
44's x 8 PR
50's x 4
Circuit
5 rounds of the following:
clean and press x 3
kettlebell swing x 15
chinup x 5
farmers walk x 2 lengths of the gym
pushup x 10
88lbs for cleans on the first set, then 110lbs for all the other sets
35lb kettlebell on the first set, then 53lb kettlebell for all the others
66lb dumbells for each set on farmers walks
felt like I was going to die lol, rest sets were just as little as possible, so enough time to catch my breath.
then like 15-20mins outdoor walking
Tryed deadlifting in my belt but it felt wierd and didnt help. Going to keep it for squatting and considering buying a 10mm or 13mm Inzer belt some time soon...
nice work bro, getting strong on those deads... what is your bw right now? you look to be good for a 2xbw pull... when the time comes, warm up just enough but dont overdo it because youre going to want to hold your strength... maybe just a few light tripples, then a couple mid singles... i know you have it in you...
as for the belt, it takes some getting used to deadlifting... it wrecked my core the first month or so with bruises and cuts... also you have to find that sweet spot to push off against...
im looking at getting an inzer belt asap for my upcoming meet, might be too late though... the one i use is well broken in though, just not quite as supportive...
you were asking about my training bro, check out my log on the anabolic forum... it should be towards the top of the first page, though it is a long read if you have the time...
as for the belt, it takes some getting used to deadlifting... it wrecked my core the first month or so with bruises and cuts... also you have to find that sweet spot to push off against...
im looking at getting an inzer belt asap for my upcoming meet, might be too late though... the one i use is well broken in though, just not quite as supportive...
you were asking about my training bro, check out my log on the anabolic forum... it should be towards the top of the first page, though it is a long read if you have the time...
ghettostudmuffin
New member
Nice job Extra. I can see your strength on the basic compound lifts are starting to get pretty respectable.
Keep up the good work.
Keep up the good work.
Thanks bro. Bodyweight I think is around 171-173 right now. I pulled 330x2 a while back and 308x3 2 weeks ago. I reckon now Im starting to implement carbs back into my diet my strength should bump up and Ill be good for a 340-350 pull which would be 2xbw. Ill try and get a video when I do. Its just a matter of time.
Ill check out your training log tomorrow morning
Thanks bro, Im finally breaking out of the 200lb range for deads... its only taken almost 2 years lol
You may have missed the post I made, but you'll be glad to hear Im making some dietary changes and going to scrap the high fat/low carb thing for a while now. Im starting to implement more carbs. Increase the daily intake by around 20-30g each week and see how I go.
Right now Im only really using fruit and veg, but this week I've been at 120g so thats easy to hit without eating a tonne of grains. Then Ill start to implement oats and sweet potato. Those will be the first two to come back into my diet.
Yep I cant wait to get them into my diet.
So far today Ive eaten
Meal 1
eggs
cottage cheese
banana
1 small piece wholemeal bread
2g fish oil
63g pro, 32g carb, 22g fat
Meal 2
11oz chicken + 1tbsp grapeseed oil
garden peas
sweetcorn
blueberries
half oz almonds
73g pro, 27g carb, 25g fat
Meal 3
2 scoops whey
natural peanut butter
raspberries
small serving oats (10g carbs)
50g pro, 15g carbs, 15g fat
Meal 4
12oz fish
poached egg
broccoli
garden peas
1.50z cheddar cheese
1oz dried apricots
0.5tbsp evoo
90g pro, 20g carbs, 30g fat
and now Im going to bed. Ive only been awake for 11 hours lol.
this puts totals at 276g protein, 94g carbs, 92g fat so basically just a scaled down version of how I eat in the week. On Tuesday Im planning on bumping up my carbs from 110-120g to 140-150g per day and dropping my fats from 125g to 100-110g per day. Protein is going to stay at 350g per day. Although all these numbers may get scaled back a little on the weekends.
basically I take the opportunity to catch up on sleep at the weekends so the days are shorter for me, Im also not as active as I am in the week so I just cant fit in 5 or 6 meals like usual. It sucks but I just try and make the meals I eat as good as I can. This may not be ideal but Im working on it.
Today was legs and abs... I've felt like shit all day. Looking back I should have done squats and calves and left....
Squat
110 x 5
143 x 5
176 x 5
198 x 1 belt on here
237 x 5
198 x 16
last two sets were PR's
Standing Calf Raise
110 x 6
242 x 9-7-6 (rest pauses)
Sumo Deads
worked up to 264x5
Lying Leg Curl
65 x 20
65 x 19
65 x 13
Abs - 5x10 weighted roman chair situps
Cardio - treadmill intervals
my traps and hams are starting to look bigger...
Squat
110 x 5
143 x 5
176 x 5
198 x 1 belt on here
237 x 5
198 x 16
last two sets were PR's
Standing Calf Raise
110 x 6
242 x 9-7-6 (rest pauses)
Sumo Deads
worked up to 264x5
Lying Leg Curl
65 x 20
65 x 19
65 x 13
Abs - 5x10 weighted roman chair situps
Cardio - treadmill intervals
my traps and hams are starting to look bigger...
Today - chest, shoulders, triceps
Benchpress (deload)
88 x 5
110 x 5
132 x 5
154 x 5
176 x 6
Military Press
44 x 5
77 x 5
110 x 6 PR
Incline DB
44's x 6
50's x 6
55's x 6
61's x 6
Weighted Bench Dips
88 x 6
176 x 9
55 x 25
last 2 sets were PR's
Flat Flyes
27.5's x 12
15mins Cardio
Benchpress (deload)
88 x 5
110 x 5
132 x 5
154 x 5
176 x 6
Military Press
44 x 5
77 x 5
110 x 6 PR
Incline DB
44's x 6
50's x 6
55's x 6
61's x 6
Weighted Bench Dips
88 x 6
176 x 9
55 x 25
last 2 sets were PR's
Flat Flyes
27.5's x 12
15mins Cardio
Today - Back, Bi's
broke my ipod so no music
Power Clean
bar x 3 "hang"
88 x 3 "hang"
110 x 3
132 x 2
143 x 3
143 x 3
143 x 3
Fucked around for like 15mins trying to get a rack pull setup using the squat rack and never really managed it. Ended up pissed off and unmotivated to do any heavy pulling, also with a huge painful lower back pump.
Deadlifts
154 x 5
198 x 5
242 x 5
303 x 5 last 2 reps pretty ugly - hips shot straight up.
Wide Grip Chins
3 sets of 8 with bodyweight
One Arm DB Row
quick warmup with 44's
3 sets of 12 per arm with 72lb DB's
Face Pulls
60lbs x 20
50lbs x 20
4 sets of pinch grip holds
Cable Curl w/ Fat Gripz
50lbs x 20
70lbs x 20
80lbs x 15
100lbs x 10
110lbs x 7
130lbs x 5
Conditioning - really enjoying this lately
5 Rounds:
1 Arm DB Snatch x 3 per arm - 61,66,66,66,66
Kettlebell Goblet Squat x 10 - 35,70,70,70,70
Kettlebell Swing x 15 - 35,53,53,53,53
Farmers Walk x 2 lengths w/ 72lb DB's
Pushups x 11
-Pulls from the floor
-100 reps of upper back work
-Curls for the Girls
-Conditioning
Im going to start with triples next week and start peaking my deadlift. Hopefully get a couple of weeks of progress with triples. Then hit the 1rm the following week.
350lb deadlift for a double bodyweight pull...
broke my ipod so no music
Power Clean
bar x 3 "hang"
88 x 3 "hang"
110 x 3
132 x 2
143 x 3
143 x 3
143 x 3
Fucked around for like 15mins trying to get a rack pull setup using the squat rack and never really managed it. Ended up pissed off and unmotivated to do any heavy pulling, also with a huge painful lower back pump.
Deadlifts
154 x 5
198 x 5
242 x 5
303 x 5 last 2 reps pretty ugly - hips shot straight up.
Wide Grip Chins
3 sets of 8 with bodyweight
One Arm DB Row
quick warmup with 44's
3 sets of 12 per arm with 72lb DB's
Face Pulls
60lbs x 20
50lbs x 20
4 sets of pinch grip holds
Cable Curl w/ Fat Gripz
50lbs x 20
70lbs x 20
80lbs x 15
100lbs x 10
110lbs x 7
130lbs x 5
Conditioning - really enjoying this lately
5 Rounds:
1 Arm DB Snatch x 3 per arm - 61,66,66,66,66
Kettlebell Goblet Squat x 10 - 35,70,70,70,70
Kettlebell Swing x 15 - 35,53,53,53,53
Farmers Walk x 2 lengths w/ 72lb DB's
Pushups x 11
-Pulls from the floor
-100 reps of upper back work
-Curls for the Girls
-Conditioning
Im going to start with triples next week and start peaking my deadlift. Hopefully get a couple of weeks of progress with triples. Then hit the 1rm the following week.
350lb deadlift for a double bodyweight pull...
Yesterdays diet
Meal 1: oatmeal, eggs, whey, PB, raspberries
Meal 2: (snack inbetween lessons) 2 hardboiled whole eggs
Meal 3: fish, onion, garlic, brown rice, peas, almonds
Meal 4: chicken, peas, sweetcorn, banana, olive oil
Meal 5: (post w/o) whey, egg whites, apple, nuts
Meal 6: steak, banana, broccoli, cauliflower, olive oil
not as much fruit as usual but not bad.
Meal 1: oatmeal, eggs, whey, PB, raspberries
Meal 2: (snack inbetween lessons) 2 hardboiled whole eggs
Meal 3: fish, onion, garlic, brown rice, peas, almonds
Meal 4: chicken, peas, sweetcorn, banana, olive oil
Meal 5: (post w/o) whey, egg whites, apple, nuts
Meal 6: steak, banana, broccoli, cauliflower, olive oil
not as much fruit as usual but not bad.
Todays meals
Eggs
Red pepper
Mushroom
Banana
Steak cooked in grapeseed oil
Broccoli
Cauliflower
Banana
Fish oil
Nuts
Chicken cooked in grapeseed oil
Peas
Sweetcorn
Blueberries
Olive oil
Fish
Sweet potato
Green beans
Oats
Cottage cheese
Whey
Raspberries
PB
Multivitamin
Totals: 340g protein, 140g carbs, 100g fat = 2840kcal
carbs are coming back! 
Eggs
Red pepper
Mushroom
Banana
Steak cooked in grapeseed oil
Broccoli
Cauliflower
Banana
Fish oil
Nuts
Chicken cooked in grapeseed oil
Peas
Sweetcorn
Blueberries
Olive oil
Fish
Sweet potato
Green beans
Oats
Cottage cheese
Whey
Raspberries
PB
Multivitamin
Totals: 340g protein, 140g carbs, 100g fat = 2840kcal
carbs are coming back!
Thanks iggy
got really pissed off before the gym and ended up not wanting to go but forced myself anyway. Was planning on just going to squat 1 top set and leave since I was lacking motivation.
Turned out to be a good workout despite my mood.
Squat
110 x 5
138 x 5
171 x 5
198 x 1
220 x 1 belt added from here
242 x 8
198 x 20 or 21 not sure
both last sets were PR's
Seated Calf Raise
80 x 6
120 x 22 PR
-rest pause-
120 x 9
-rest pause-
120 x 6
DB Romanian Deadlift
3x12 w/ 88's
Weighted (low)Decline Situps
+22 x 8
+33 x 12
+39 x 10 x 3 sets
(held a short straight bar in the cross grip front squat position for the extra weight on situps)
Very pleased with how everything went. My squats are going the best they have done in the last 2 years. My technique has improved too. Better glute activation and upper back tightness means I drive out of the hole a bit better and keep my chest up.
got really pissed off before the gym and ended up not wanting to go but forced myself anyway. Was planning on just going to squat 1 top set and leave since I was lacking motivation.
Turned out to be a good workout despite my mood.
Squat
110 x 5
138 x 5
171 x 5
198 x 1
220 x 1 belt added from here
242 x 8
198 x 20 or 21 not sure
both last sets were PR's
Seated Calf Raise
80 x 6
120 x 22 PR
-rest pause-
120 x 9
-rest pause-
120 x 6
DB Romanian Deadlift
3x12 w/ 88's
Weighted (low)Decline Situps
+22 x 8
+33 x 12
+39 x 10 x 3 sets
(held a short straight bar in the cross grip front squat position for the extra weight on situps)
Very pleased with how everything went. My squats are going the best they have done in the last 2 years. My technique has improved too. Better glute activation and upper back tightness means I drive out of the hole a bit better and keep my chest up.
seansean thanks bro.
Got a bench cycle planned out lasting 8 weeks. If all goes to plan I should be back up around 242 for my 1rm by the end.
Im thinking of bumping my carbs up a little again this week.
Squatting is going great too, I think I would be good for 225x20 fresh, or 275x1. I also wanna try and hit 155x50 soon... Ill be sure to get my camera recording for a 50 rep set haha.
Got a bench cycle planned out lasting 8 weeks. If all goes to plan I should be back up around 242 for my 1rm by the end.
Im thinking of bumping my carbs up a little again this week.
Squatting is going great too, I think I would be good for 225x20 fresh, or 275x1. I also wanna try and hit 155x50 soon... Ill be sure to get my camera recording for a 50 rep set haha.
225x20 is a bit too much for you at this point i think. Unless you have a 1 rep max close to 315lbs.
Well now you say that I gotta do it bro. Half of me says fuck the 8 rep sets, buy some new batteries for my camera and hit 226x20 on Monday to prove you wrong, the other half says to not get distracted and carry on progressing since what Im doing now is going well... hmm 
Today - chest, shoulders, tri's
Benchpress
88 x 5
110 x 5
132 x 5
160 x 5
182 x 6
Military Press
bar x 4
bar x 4
66 x 5
88 x 16 big PR!
Incline DB
50's x 6
55's x 6
61's x 6
61's x 6
Weighted Bench Dips
bw x 8
+ 88lbs x 6
+ 176 x 10 PR
+ 66 x 22 PR
chest stretch for 60secs
conditioning work has def helped with higher rep stuff.
workout done in 55mins
Today - chest, shoulders, tri's
Benchpress
88 x 5
110 x 5
132 x 5
160 x 5
182 x 6
Military Press
bar x 4
bar x 4
66 x 5
88 x 16 big PR!
Incline DB
50's x 6
55's x 6
61's x 6
61's x 6
Weighted Bench Dips
bw x 8
+ 88lbs x 6
+ 176 x 10 PR
+ 66 x 22 PR
chest stretch for 60secs
conditioning work has def helped with higher rep stuff.
workout done in 55mins
Tblock1
New member
A bit much? Definitely way too much for him
Tblock1
New member
Well I was trying to get you to try 225x20. But all bullshit aside 225x20 does seem a little high for you man. I would keep with the x8 sets for a while then try it
i have faith in EM...
after so many reps it becomes a mental challenge...
btw EM, my email is up (for now)... it gets flooded with spam every so often and it dosnt have a lot of data space...
Sure thing Mike.
Today - Back, Bi's
Power Clean
88 x 3
110 x 3
143 x 2
143 x 2
143 x 2
143 x 2
Deadlifts
143 x 5
187 x 5
231 x 4
264 x 1
314 x 3 close to a 3rm...
Wide Grip Chins (short rest between sets)
15
7
3
6 - curl grip
DB Shrugs
61's x 20
61's x 20
61's x 20
Fat Grips Cable Curl
80 x 20
100 x 15
120 x 8
70 x 20
70 x 20
started to loose function of my fingers and hands because my forearms were so pumped lol
Circuit - 5 times with as little rest between circuits as possible
1 arm DB snatch x 3/3
KB swing x 15
Inverted Row x 10
Farmers Walk x 2 lengths of the gym
Pushups x 12
I can tell Im getting close to my max with the deadlifts because its getting hard to keep my hips down and keep a tight arch. Ill have to deload them soon, maybe push it for 1 or 2 more weeks.
That cable machine for the curls has like 4 pulley's so its easy to move alot of weight without it providing as much resistance as normal, I know I cant curl 120x8 with real weight lol.
Today - Back, Bi's
Power Clean
88 x 3
110 x 3
143 x 2
143 x 2
143 x 2
143 x 2
Deadlifts
143 x 5
187 x 5
231 x 4
264 x 1
314 x 3 close to a 3rm...
Wide Grip Chins (short rest between sets)
15
7
3
6 - curl grip
DB Shrugs
61's x 20
61's x 20
61's x 20
Fat Grips Cable Curl
80 x 20
100 x 15
120 x 8
70 x 20
70 x 20
started to loose function of my fingers and hands because my forearms were so pumped lol
Circuit - 5 times with as little rest between circuits as possible
1 arm DB snatch x 3/3
KB swing x 15
Inverted Row x 10
Farmers Walk x 2 lengths of the gym
Pushups x 12
I can tell Im getting close to my max with the deadlifts because its getting hard to keep my hips down and keep a tight arch. Ill have to deload them soon, maybe push it for 1 or 2 more weeks.
That cable machine for the curls has like 4 pulley's so its easy to move alot of weight without it providing as much resistance as normal, I know I cant curl 120x8 with real weight lol.
tricep tendon has been bothering me a bit for the last couple of days. Got some ice on it right now and used deep heat earlier today. Going to alternate ice with hot water for 10min intervals for a while then get an early night.
Going to shoot for the 275 squat on Monday. And possibly a 1rm deadlift on Friday.
Going to shoot for the 275 squat on Monday. And possibly a 1rm deadlift on Friday.
Today - legs and abs
Squat
110 x 5
132 x 5
160 x 5
193 x 3
226 x 1
275 x 2 this is a big PR
Front Squat
bar x 8
88 x 8
116 x 6
143 x 6
going to start doing these more regularly and get good at them
Lying Leg Curl
100 x 12
110 x 6
Standing Calf Raise
226 x 15-9-6 (rest pause)
Weighted Decline Situps
44 x 10
44 x 10
44 x 10
44 x 8
def need a deload after this week. Started to feel a bit beat up. Shoulders felt a bit tight when I started squatting today, Ive had a nagging groin pain for about a month now and my tricep tendon is flaring up a little. Going to deload squats and deads after this week.
When I finished cutting in december my best squats were 226x2 ATG and I think 226x5 to parallel. So Im very happy with today.
Squat
110 x 5
132 x 5
160 x 5
193 x 3
226 x 1
275 x 2 this is a big PR
Front Squat
bar x 8
88 x 8
116 x 6
143 x 6
going to start doing these more regularly and get good at them
Lying Leg Curl
100 x 12
110 x 6
Standing Calf Raise
226 x 15-9-6 (rest pause)
Weighted Decline Situps
44 x 10
44 x 10
44 x 10
44 x 8
def need a deload after this week. Started to feel a bit beat up. Shoulders felt a bit tight when I started squatting today, Ive had a nagging groin pain for about a month now and my tricep tendon is flaring up a little. Going to deload squats and deads after this week.
When I finished cutting in december my best squats were 226x2 ATG and I think 226x5 to parallel. So Im very happy with today.
Tblock1
New member
Lol hahah nice! I havent squatted or deadlifted consistently in the last two months, which sucks
I got to get back into it and soonfuck guys Im buzzing for a deadlift 1rm on Friday. I havnt been able to stop thinking about it since Sunday. Ill take my camera too. Over the past couple of weeks I've hit:
137.5kg (303) x 5
142.5kg (314) x 3
and on the 2nd of Feb I pulled 150kg (330) x 2....
137.5kg (303) x 5
142.5kg (314) x 3
and on the 2nd of Feb I pulled 150kg (330) x 2....
Good to see you around again... You should check out my cutting progress pics from the end of 2010, I remember I always talked about wanting to cut back when you used to post in my log...
http://www.elitefitness.com/forum/w...g/extramile-cutting-progress-pics-729905.html
let me know if the picture links have stopped working
Today - chest, shoulders, tri's
Benchpress
88 x 5
116 x 5
143 x 5
165 x 5
187 x 6 still easy...
had to wait like 10 mins to use the rack
Military Press
bar x 8
77 x 5
99 x 13 PR
Incline DB
50's x 6
61's x 6
61's x 6
61's x 6
Weighted Dips
bw x 3
+ 44lbs x 9 PR couldnt lockout 10th rep...
+ 55lbs x 5
15mins outdoor running
Finally making some progress with my military presses. Looking forward to conditioning work on Friday...
Benchpress
88 x 5
116 x 5
143 x 5
165 x 5
187 x 6 still easy...
had to wait like 10 mins to use the rack
Military Press
bar x 8
77 x 5
99 x 13 PR
Incline DB
50's x 6
61's x 6
61's x 6
61's x 6
Weighted Dips
bw x 3
+ 44lbs x 9 PR couldnt lockout 10th rep...
+ 55lbs x 5
15mins outdoor running
Finally making some progress with my military presses. Looking forward to conditioning work on Friday...
Today - back, biceps
Havnt been able to stop thinking about this workout all week. Been at the back of my mind the whole time.
Deadlifts
132 x 5
132 x 3
176 x 5
220 x 3
259 x 1
297 x 1
341 x 1 PR!
that is the most weight Ive ever handled in any exercise apart from static grip holds...
Wide Grip Chins
17
6
4
6 (curl grip)
DB Shrugs
61's x 20
61's x 20
61's x 23
Fat Bar Cable Curl
80 x 25
130 x 6
130 x 6
130 x 6
70 x 25
Conditioning - 4 Rounds
Power Clean x 3
KB Squat-Pushpress x 6-8
Farmers Walk x 1 length of the gym
Inverted Row x 8-10
Pushup x 13
Farmers Walk x 1 length of the gym
recovery is getting better conditioning wise, didnt have to rest as long as usual between circuits but to be honest I was pretty mentally drained after the deadlifts because even though you may not be able to tell from the video but I got so focused and psyched for the set with 341 I just started to feel like a vegetable afterwards lol. I went through the lift so many times in my head this week. Now I watched the video back I think it looks like I was good for a little more...
Anyway its a crappy angle but the best I could get at the time, there were 3 plates per side and a few of the little plates. The video is here: http://www.elitefitness.com/forum/weight-training-weight-lifting/deadlift-pr-video-741719.html
I always look really skinny in the videos I've taken of my lifting...
Havnt been able to stop thinking about this workout all week. Been at the back of my mind the whole time.
Deadlifts
132 x 5
132 x 3
176 x 5
220 x 3
259 x 1
297 x 1
341 x 1 PR!
that is the most weight Ive ever handled in any exercise apart from static grip holds...
Wide Grip Chins
17
6
4
6 (curl grip)
DB Shrugs
61's x 20
61's x 20
61's x 23
Fat Bar Cable Curl
80 x 25
130 x 6
130 x 6
130 x 6
70 x 25
Conditioning - 4 Rounds
Power Clean x 3
KB Squat-Pushpress x 6-8
Farmers Walk x 1 length of the gym
Inverted Row x 8-10
Pushup x 13
Farmers Walk x 1 length of the gym
recovery is getting better conditioning wise, didnt have to rest as long as usual between circuits but to be honest I was pretty mentally drained after the deadlifts because even though you may not be able to tell from the video but I got so focused and psyched for the set with 341 I just started to feel like a vegetable afterwards lol. I went through the lift so many times in my head this week. Now I watched the video back I think it looks like I was good for a little more...
Anyway its a crappy angle but the best I could get at the time, there were 3 plates per side and a few of the little plates. The video is here: http://www.elitefitness.com/forum/weight-training-weight-lifting/deadlift-pr-video-741719.html
I always look really skinny in the videos I've taken of my lifting...
Today:
Meal 1: 13 eggs, (4 yolkes) mushroom, pepper, banana, dried apricots
-cardio-
Meal 2: whey, raisins, nuts
Meal 3: 11oz chicken, peas, sweetcorn, melon, blueberries, evoo, fish oil
Meal 4: 12oz lean steak, big mixed salad, a little cheese, 2 small oranges
Meal 5: 11oz cottage cheese, banana, almonds
Meal 6: whey, oats, raspberries, pb, multivitamin
Totals: 381g pro, 170g carbs, 121g fat
Normally I would have had fish + veg instead of cottage cheese but we have run out and I didn't realise.
Meal 1: 13 eggs, (4 yolkes) mushroom, pepper, banana, dried apricots
-cardio-
Meal 2: whey, raisins, nuts
Meal 3: 11oz chicken, peas, sweetcorn, melon, blueberries, evoo, fish oil
Meal 4: 12oz lean steak, big mixed salad, a little cheese, 2 small oranges
Meal 5: 11oz cottage cheese, banana, almonds
Meal 6: whey, oats, raspberries, pb, multivitamin
Totals: 381g pro, 170g carbs, 121g fat
Normally I would have had fish + veg instead of cottage cheese but we have run out and I didn't realise.
Today was an intense leg session.
My mum showed me a new chicken recipe and when food tastes good I have a pretty decent appetite. So I had a pretty awesome pre workout meal and ate 25 ounces of chicken breast lol.
Got to the gym and felt like blasting legs really hard so did alot more volume than usual...
Squats
110 x 5
138 x 5
165 x 5
198 x 1
226 x 21
well I thought I hit 20 reps but watched the video back and did an extra one some how lol
Front Squat
121 x 6
132 x 6
143 x 6
143 x 6
still working on technique here
Standing Calf Raise
132 x 8
242 x 10-7-6 (rest pauses)
Seated Calf Raise
130 x 9-6-5 (rest pauses)
calf stretching
Lying Leg Curl
100 x 13 PR
dropset:
*110 x 5 was shaking all over trying to complete the 6th rep but didnt quite manage it
*80 x 3
*50 x 10
Walking DB Lunge
33's x 12/12
50's x 10/10
50's x 10/10
Abs
4 sets of 8 hanging leg raise
2 sets of 10 weighted side bend
20mins outdoor walking/limping lol
Video:
YouTube - Squat 226 x 21
yep once again my gym is rocking the gay music lol
training is going pretty well lately.
My mum showed me a new chicken recipe and when food tastes good I have a pretty decent appetite. So I had a pretty awesome pre workout meal and ate 25 ounces of chicken breast lol.
Got to the gym and felt like blasting legs really hard so did alot more volume than usual...
Squats
110 x 5
138 x 5
165 x 5
198 x 1
226 x 21
well I thought I hit 20 reps but watched the video back and did an extra one some how lol
Front Squat
121 x 6
132 x 6
143 x 6
143 x 6
still working on technique here
Standing Calf Raise
132 x 8
242 x 10-7-6 (rest pauses)
Seated Calf Raise
130 x 9-6-5 (rest pauses)
calf stretching
Lying Leg Curl
100 x 13 PR
dropset:
*110 x 5 was shaking all over trying to complete the 6th rep but didnt quite manage it
*80 x 3
*50 x 10
Walking DB Lunge
33's x 12/12
50's x 10/10
50's x 10/10
Abs
4 sets of 8 hanging leg raise
2 sets of 10 weighted side bend
20mins outdoor walking/limping lol
Video:
YouTube - Squat 226 x 21
yep once again my gym is rocking the gay music lol
training is going pretty well lately.
ghettostudmuffin
New member
Wtf you guys talking about?
That music pwns. It's like some kinday funky afro-jungle-techno mix lol.
Nice job on the squats. Keep building them up. By the time you can do 315x20 you will have some pretty solid legs.
That music pwns. It's like some kinday funky afro-jungle-techno mix lol.
Nice job on the squats. Keep building them up. By the time you can do 315x20 you will have some pretty solid legs.
Thanks guys, I wanted to keep going but on like the 12th rep the bar jumped a little and came up to high on my traps. By the end my upper back was starting to round and my neck was killing because the bar was in the wrong place... I guess that's just part on the challenge of a widowmaker
Sometime soon I wanna hit 154x50...
Sometime soon I wanna hit 154x50...
takes a strong mindset to get through squats like that...
i know we couldnt see exactly how far you were going down... but those looked ATG from here...
i squat with the bar VERY low... but those high bar squats will work your core better...
form looks pretty damn good, even towards the end...
i know we couldnt see exactly how far you were going down... but those looked ATG from here...
i squat with the bar VERY low... but those high bar squats will work your core better...
form looks pretty damn good, even towards the end...
Thanks moya. One of the things that helped me improve my form was not going full ATG. I found that as a force of habit I was bouncing out of the hole. I dip below parallel but not full ATG. I find low bar uncomfortable. I just need to work on pulling the bar down into my body to stop it coming out of place.
Moya do you use wrist wraps for squatting?
Moya do you use wrist wraps for squatting?
no, my wrists have never had any pain from squats....
now, when i grip too narrow, or do a long heavy squat session i do get pain in my left shoulder...
i would like to try out some wrist wraps for benching though... at the last meet i was at i was noticing how they can be used to shorten the stroke...
now, when i grip too narrow, or do a long heavy squat session i do get pain in my left shoulder...
i would like to try out some wrist wraps for benching though... at the last meet i was at i was noticing how they can be used to shorten the stroke...
I never really understood why people would need wrist support when squatting... Since the bar weight is supported by your upper back its not like the bar is resting in your hands. I cant imagine how someone would get sore wrists from squatting unless the way you grip the bar is wierd with hands and wrists bent...
how do you shorten the bench ROM with wrist wraps?
how do you shorten the bench ROM with wrist wraps?
the way i saw this guy do it, he would let the bar roll back in his hands as it touched his chest... maybe took an inch or so off the stroke...
then the wraps help you 'wrist curl' the weight back up as you press... he use premium brand wrist wraps, the cheap ones probably wouldnt be strong enough...
im not sure it is somthing that every bencher would benefit from, but the fact that i have very long arms for my build, i would like to try it out to gain some leverage... probably work some wrist curls in for assistance...
then the wraps help you 'wrist curl' the weight back up as you press... he use premium brand wrist wraps, the cheap ones probably wouldnt be strong enough...
im not sure it is somthing that every bencher would benefit from, but the fact that i have very long arms for my build, i would like to try it out to gain some leverage... probably work some wrist curls in for assistance...
ghettostudmuffin
New member
I would not recommend doing that Moya.
No serious bencher, I repeat NO serious bencher does that. I don't care if this guy benched 500lbs doing that it is assinine if I am interpreting what you are describing correctly.
I use wrist wraps because they keep the wrist inline and stable and prevent them from rocking back too much or moving side to side.
They don't really add any strength at all, but you feel stronger because your wrists are supported.
Not everyone is a good bencher Moya. You have a very strong squat and a super strong deadlift for your bodyweight. While your bench is nowhere near those lifts I still think it's pretty respectable considering you compete at 140ish lbs.
One of the powerlifters at my gym is getting close to squatting 650 and deadlifting 650 yet he is having a very hard time with bench. Over his last 2-3 comps he has not been able to bench more than 365 in comp in a single ply shirt at a bodyweight of about 229lbs. This is because he has the long arms, long legs and short torso with average shoulder width which makes him a great squatter and even better deadlifter, but not so hot bencher.
As a comparison right now I'm probably around a 345 max raw bench which is around 100lbs more than my bodyweight, which is only 20lbs more than you relative to our bodyweights.
And all the powerlifter's say I'm a solid bencher overall so don't knock your bench too hard bro. If you weighed as much as I do with your current strength you'd bench about 325 raw.
For further comparison you deadlift roughly 360lbs more than your bodyweight whereas I can pull about 280lbs more.
On squat I can do about 200lbs atg more than my bodyweight and you do about 280lbs more than your bodyweight.
Relative strength to bodyweight:
ME: Bench +100, Squat +200, Deadlift +280
YOU: Bench +80, Squat +280, Deadlift +360
In total for your bodyweight you are +140lbs stronger, yet the difference is bigger than that because I am much larger in size so you are actually stronger than those numbers imply. You lose only 20lbs relative to bodyweight on the bench and trash me on the squat and deadlift.
If you weighed 245lbs and your lifts were in the same proportion to your current you would bench 325, squat 525 and deadlift 605 all raw which would be very strong indeed imo.
All I can say is keep training hard and working that bench. If your sticking point is at your chest or 4-5" above it perhaps work on doing alot of paused benches or speed benching and developing more explosion off that chest in a simulated pause environment. IE, try to duplicate how you have to bench at a meet rather than doing more touch and go style.
Keep it up Moya.
Extra, looking good in your profile pic amigo. Nice job on the 21 rep squat.
No serious bencher, I repeat NO serious bencher does that. I don't care if this guy benched 500lbs doing that it is assinine if I am interpreting what you are describing correctly.
I use wrist wraps because they keep the wrist inline and stable and prevent them from rocking back too much or moving side to side.
They don't really add any strength at all, but you feel stronger because your wrists are supported.
Not everyone is a good bencher Moya. You have a very strong squat and a super strong deadlift for your bodyweight. While your bench is nowhere near those lifts I still think it's pretty respectable considering you compete at 140ish lbs.
One of the powerlifters at my gym is getting close to squatting 650 and deadlifting 650 yet he is having a very hard time with bench. Over his last 2-3 comps he has not been able to bench more than 365 in comp in a single ply shirt at a bodyweight of about 229lbs. This is because he has the long arms, long legs and short torso with average shoulder width which makes him a great squatter and even better deadlifter, but not so hot bencher.
As a comparison right now I'm probably around a 345 max raw bench which is around 100lbs more than my bodyweight, which is only 20lbs more than you relative to our bodyweights.
And all the powerlifter's say I'm a solid bencher overall so don't knock your bench too hard bro. If you weighed as much as I do with your current strength you'd bench about 325 raw.
For further comparison you deadlift roughly 360lbs more than your bodyweight whereas I can pull about 280lbs more.
On squat I can do about 200lbs atg more than my bodyweight and you do about 280lbs more than your bodyweight.
Relative strength to bodyweight:
ME: Bench +100, Squat +200, Deadlift +280
YOU: Bench +80, Squat +280, Deadlift +360
In total for your bodyweight you are +140lbs stronger, yet the difference is bigger than that because I am much larger in size so you are actually stronger than those numbers imply. You lose only 20lbs relative to bodyweight on the bench and trash me on the squat and deadlift.
If you weighed 245lbs and your lifts were in the same proportion to your current you would bench 325, squat 525 and deadlift 605 all raw which would be very strong indeed imo.
All I can say is keep training hard and working that bench. If your sticking point is at your chest or 4-5" above it perhaps work on doing alot of paused benches or speed benching and developing more explosion off that chest in a simulated pause environment. IE, try to duplicate how you have to bench at a meet rather than doing more touch and go style.
Keep it up Moya.
Extra, looking good in your profile pic amigo. Nice job on the 21 rep squat.
miked8c
New member
Today - chest, shoulders, tri's
Benchpress
88 x 5
116 x 3 x 3 dynamic
143 x 5
165 x 5
193 x 6
198 x 3-4 narrow grip. Spotter touched the 4th rep a little but I dont think he needed to.
Military Press
bar x 5
bar x 5 (adjusting grip)
77 x 5
110 x 8
Incline DB
50's x 6
55's x 6
61's x 6
66's x 6
Weighted Bench Dips
88 x 6
187 x 8 PR
88 x 20 PR
2 sets of tricep extensions but couldnt really use much weight after the dips.
2x3 each hand 200lb gripper
Decent tri pump. My arms are tiny and always have been but when they are pumped it makes my whole physique look better...
Top set of regular bench was easy. Incline DB is slowly climbing. Military is making better progress than ever. Im on track to get back up to my old bench PR (242x1) soon.
Benchpress
88 x 5
116 x 3 x 3 dynamic
143 x 5
165 x 5
193 x 6
198 x 3-4 narrow grip. Spotter touched the 4th rep a little but I dont think he needed to.
Military Press
bar x 5
bar x 5 (adjusting grip)
77 x 5
110 x 8
Incline DB
50's x 6
55's x 6
61's x 6
66's x 6
Weighted Bench Dips
88 x 6
187 x 8 PR
88 x 20 PR
2 sets of tricep extensions but couldnt really use much weight after the dips.
2x3 each hand 200lb gripper
Decent tri pump. My arms are tiny and always have been but when they are pumped it makes my whole physique look better...
Top set of regular bench was easy. Incline DB is slowly climbing. Military is making better progress than ever. Im on track to get back up to my old bench PR (242x1) soon.
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Tblock1
New member
so what? EM is still lifting hard and going at it regardless of the gym.
EM: What are your goals right now? IE strength, size, fitness, etc
Yep lots of idiots there. There's a few serious lifters though. A couple ex-convict juiced up black guys with metal plated teeth too LOL, one who's younger brother I was in hospital with when we both had brain tumours.
Its got all the equipment I need and its cheap, so I choose to go there, 20-30min bus ride depending on how busy it is followed by a 20 minute walk. The other option is the shitty school fitness centre or a real expensive corperate gym.
goal right now is size through strength. Im also conscious of my conditioning too. Lately Ive actually managed to make progress in both; strength, size and conditioning.
My training is super simple right now it looks like this
Monday: legs, abs
Wednesday: push
Friday: pull
Monday: squats, calf raise, hamstrings, abs
Wednesday: bench, military, incline db, dips
Friday: deads, chins or bb row, shrugs, curls
Today - back + bi's
Power Cleans
88 x 3
110 x 3
132 x 2
154 x 1
154 x 1
154 x 1
154 x 1
154 x 1
Deads - deload
132 x 5
176 x 5
220 x 5
231 x 1
Shrugs - grip felt weak today for some reason...
220 x 30
220 x 12
61lb DB's x 20
72lb DB's x 12
Wide Grip Chins
Rest Pause Set: bw + 22lbs x 8-3-2
Facepulls
4 sets of 20 w/ 50lbs
BB Curl
44 x 8
66 x 5
88 x 10 PR
99 x 5
2 sets of farmers walks
1 tabata set of static hangs from the chin bar
Been invited to a party tomorrow night and I've not eaten cheat food in 39 days so I think Im going to go...
Power Cleans
88 x 3
110 x 3
132 x 2
154 x 1
154 x 1
154 x 1
154 x 1
154 x 1
Deads - deload
132 x 5
176 x 5
220 x 5
231 x 1
Shrugs - grip felt weak today for some reason...
220 x 30
220 x 12
61lb DB's x 20
72lb DB's x 12
Wide Grip Chins
Rest Pause Set: bw + 22lbs x 8-3-2
Facepulls
4 sets of 20 w/ 50lbs
BB Curl
44 x 8
66 x 5
88 x 10 PR
99 x 5
2 sets of farmers walks
1 tabata set of static hangs from the chin bar
Been invited to a party tomorrow night and I've not eaten cheat food in 39 days so I think Im going to go...
Ran hill sprints yesterday morning and noticed my speed is improving. By speed endurance sucks though lol after like 3 sprints Im smoked.
Then went out with friends, drank I think 7 beers and then at the end of the night ordered a pizza. Came close to slaying a fatty (yah fml) but luckily got saved by the pizza delivery guy arriving and after that I snapped out of it and came to my senses lol.
Went to the gym this morning and did a crossfit workout. Did a slightly modified version of the "Fran" workout:
21 Thrusters w/ 88lbs
21 Recline Rows
15 Thrusters w/ 88lbs
15 Recline Rows
9 Thrusters w/ 88lbs
9 Recline Rows
as fast as possible. Sounds easy but its pretty rough, the real workout if pullups instead of recline rows. There's a tonne of fran video's on youtube. A famous crossfit guy nicknames "bionic" has video's of him doing it in 3 minutes...
note to self: WEAR WRIST WRAPS FOR THRUSTERS. Holy fuck they destroyed my wrists, that was the limiting factor. Going from the bent wrist position of an Olympic front squat into a press was pretty rough. I was a bit annoyed because in a way it stopped me going all out.
Then went out with friends, drank I think 7 beers and then at the end of the night ordered a pizza. Came close to slaying a fatty (yah fml) but luckily got saved by the pizza delivery guy arriving and after that I snapped out of it and came to my senses lol.
Went to the gym this morning and did a crossfit workout. Did a slightly modified version of the "Fran" workout:
21 Thrusters w/ 88lbs
21 Recline Rows
15 Thrusters w/ 88lbs
15 Recline Rows
9 Thrusters w/ 88lbs
9 Recline Rows
as fast as possible. Sounds easy but its pretty rough, the real workout if pullups instead of recline rows. There's a tonne of fran video's on youtube. A famous crossfit guy nicknames "bionic" has video's of him doing it in 3 minutes...
note to self: WEAR WRIST WRAPS FOR THRUSTERS. Holy fuck they destroyed my wrists, that was the limiting factor. Going from the bent wrist position of an Olympic front squat into a press was pretty rough. I was a bit annoyed because in a way it stopped me going all out.
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miked8c
New member
Do what you got to do, slay dem fattys. I hit up Amherst last night and had a rough one, shots and funnels. Then went to an all girls school, holyoake, 20 minutes away that was filled with dikes. Bro, fat chicks love muscles.
fuck that dude she was like a 5 I dont know what came over me. Maybe I felt sorry for here LOL
I hardly ever party but yesterday was pretty good... makes me wanna do it more often
