My Training Journal

[ExtraMile]

Allright, I been doing weightlifting since I was about 13, it started after seeing a film with some training scene in, I had a set of boule in my bedroom (like a bowling game with heavy balls) which was in a little pouch bad thing and probably weighed about 3kg, and every night i used to standing bicep curl it, do 4 sets of 20 reps on each arm holding the handle of the bag, I didnt want to tell my mum&dad because I dint think they would let me, but one day they came in while I was doing it they wernt mad and to my suprise my dad walked out of my bedroom and came back in with a set of dumbells! For the next year every other night I would start off with about 2 sets of lateral raises to about 15 reps and they about 4 sets of bicep curls to about 15 reps, I did that on and off for about a year, I hadnt bothered to do research or anythin like that and didnt really no any other exercises but then the christmas a year later I got an EZ bar, Tricep Bar and pull up bar, then for about 2 months Monday Wednesday and Friday I would do Bicep Curls, Military Presses, Upright Rows, Skullcrushers and PullUps. Then over the next year I found out more and more about weight lifting and workin out, diet and fitness etc and bought more weights and equipment and started doing more cardio...
Now spending a month on holiday this summer, Iv decided to try and slim down, probably from bein on the beach and being rather self concious all the time but with advice and help from SaiBoTiCa and a few others members Iv designed a new training plan, it goes as follows:

Workout A:
Squats, 5x8
Romanian Deadlift 3x8-10
Dips 5xfailure
Chins 3xfailure

Workout B:
Flat Bench 5x10
DB Pullover 3x8-10
Bent Over Row or One Arm DB Row 4x8-10
Shoulder Press (Bradford Style) 4x8

SPLIT:
Week 1 Monday -A* Wednesday -B Friday -A
Week 2 Monday -B Wednesday -A* Friday -B
Week 3 Monday -A Wednesday -B Friday -A*
Week 4 Monday -B Wednesday -A Friday -B
Week 5 Monday -A Wednesday -B Friday -A
Week 6† Monday -B* Wednesday -A Friday -B
Week 7 Monday -A Wednesday -B* Friday -A
Week 8 Monday -B Wednesday -A Friday -B*
Week 9 Monday -A Wednesday -B Friday -A
Week 10 Monday -B Wednesday -A Friday -B
Week 11 Monday -A* Wednesday -B Friday -A
Week 12† Monday -B Wednesday -A* Friday -B

*High rep day - 12-15 reps
†Add in 3 sets of 21's, 3 sets of skulls and 3 sets of upright rows on each workout day of the week

And so on for until gains in mass and strength start to decrease.

To go with that cardio is as follows:

Tuesday - Running (weather permitting)
Thursday - Football Training - 90mins(Every once in a while cancelled)
Sunday - Football match 80min super high intensity, play right back and work my bollocks off seen as the centre of the defence is wank lol, or is football match isnt on then high intensity circuit training.


Heres some Stats: (All stats were cold, flexed in the morning following a rest day)
Age: 14 bout a month ago
BF - About 22-23%
Height - 5"6'
Weight - 148lbs
Build - Broad Shouulders, quite muscular but bit of extra fat around midsection
Biceps - 13inch
Arm Length - 27inch
Forearms - 10.5 inch
Legs - 23inch
Calves - 14inch
Shoulder Width - 19inch
Chest - 38inch
Waist - About 33-34inch.. god damn love handles lol..

Now my first workout has just been completed, it was a high rep day and workout A, Quads and lower back ache the most... Triceps are a little sore too.


-All exercises were done bare foot wearing just loose shorts

-Squats: One minute rest betweem sets.
Zercher Squats- 12x44kg (wearing belt) HARD
12x42kg (wearing belt) HARD
12x40kg (wearing belt) HARD
12x38kg QUITE HARD
Regular Squat- 10x38kg QUITE EASY


Romanian Deadlift(overhand grip): 45 secs rest between sets
Warm up - 15 x 37.5kg
15x45kg QUITE EASY
15x45kg CHALLENGING
15x45kg HARDER
Cool Down - 10x40kg

Chin Ups: 45 secs rest between sets
(Im wank at all types of pullups)
Bodyweightx10 EASY
Bodyweightx12 QUITE HARD
Bodyweightx8 CHALLENGING
Bodyweightx6 CHALLENGING BUT NOT TOO HARD
Bodyweight(Half Chins)xFailure(14)

Now was ment to be bar dips, but the bars are in the garden and it was pissin it down with rain so i decided to substitute with a differant bench+tri compound exercise and flat bench was already on wednesday...

Close Grip Bench Press: 45secs between sets
12x35kg QUITE EASY
12x35kg GETTING HARDER
12x35kg HARD, LAST REP TOOK BOUT 4 SECONDS TO COMPLETE & LOCK OUT
10x32kg CHALLENGING
20x28kg EASY

Reverse Curls: 45 second rest between sets
(Gripping is getting hard on deads&chins)
10x22kg CHALLENGING
8x22kg HARD

Cool Down:
Squat - barx30
Romanian Deadlift - barx30
Jumping Wide Grip Pull Ups - Bodyweightx20
Good Morning - 20xbar

So I'll be posting progress, problems, and pictures untill about xmas.

Ill get some pics soon too...

Thanks SaiBoTiCa and *the_west* in particular

-1-

 

[ExtraMile]

Alright today my hams were the most sore, probably because I've never done specific hamstring work before, my quads, glutes and upper lats also ache a bit aswell which is good.

Today is cardio and core work day but again it pissed it down so cardio was off, annoyingly.

Core work was like this:

Weighted Plank (10kg extra) 3x1min
Weighted Hanging Knee Raise (5kg extra) 4x12
Weighted Crunch (10kg extra) 4x12
Weighted Side Bend (17kg dumbell) 3x20 on each side

Hardest Part was the crunches probably because I only had 45sec rest between sets...
Knee raises were tiring aswell.

I found gripping hard in the last sets of hanging knee raises and often had to drop and rest a couple of seconds, also I kept swinging without meaning to, probably because of the extra weight, is this also grip related? So has anyone got any tips on increasing my grip strength? I would rather just get stronger grip that get straps...

Tomorrow is Workout B. So I'll post a review on that.

 

[SaiBoT]

Alright today my hams were the most sore, probably because I've never done specific hamstring work before, my quads, glutes and upper lats also ache a bit aswell which is good.

Today is cardio and core work day but again it pissed it down so cardio was off, annoyingly.

Core work was like this:

Weighted Plank (10kg extra) 3x1min
Weighted Hanging Knee Raise (5kg extra) 4x12
Weighted Crunch (10kg extra) 4x12
Weighted Side Bend (17kg dumbell) 3x20 on each side

Hardest Part was the crunches probably because I only had 45sec rest between sets...
Knee raises were tiring aswell.

I found gripping hard in the last sets of hanging knee raises and often had to drop and rest a couple of seconds, also I kept swinging without meaning to, probably because of the extra weight, is this also grip related? So has anyone got any tips on increasing my grip strength? I would rather just get stronger grip that get straps...

Tomorrow is Workout B. So I'll post a review on that.

You don't need to put weight on your abs training and also side bends will increase the size of your obliques, making your waist thick and your shoulders look narrower.

 

[ExtraMile]

Allright, I just used weight because normal crunches and knee raises are a so easy, but ill up the reps and loose the side bends, cheers bro

 

[mwm5]

You don't need to put weight on your abs training and also side bends will increase the size of your obliques, making your waist thick and your shoulders look narrower.

why would you say he doesn't need weight on his ab training? ab training should be done with heavy ass weight to thicken those bitches up.

 

[ExtraMile]

Today, My mum & dad are back at work, my brothers back at school, so i got the day to myself, woke up early and seen as it was a nice day, not raining for once decided to take advantage of the chance and get some cardio in, I didnt feel like goin running at 9.00 in the mornin with not much to eat so I decided to do some moderate intensity, long lasting exercise in the garden, took about an hour in total. Heres what I did, tell me if theirs somthing wrong with it or if i should change it etc

Skipping, 40seconds on, 20seconds rest, go for a total of 10 mins
Circuit Training - 20mins worth of:
Farmers Walk, 13.5kg dumbells
10 Spiderman Pushups
15 Back squats with 20kg

All done as fast as I could with no rest between for 20mins

Then I choose somthing differant and did some crossfit, the crossfit 300 workout.
This consits of:
25 pull ups
50 135lb deadlifts (changed it to 80lb)
50 pushups
50 box jumps 24inch box (only got a 22inch)
50 floor wipers
50 clean and press 7kg dumbell (25 on each arm)
25 pullups

Hows that? Is it more uscle building than fat burning or am I ok?

And also, some news, I quit my football team, so I'll have to replace training and matches with cardio, any suggestions? Im thinkin of gettin some power bands for sprints, how effective are they?

 

[ExtraMile]

why would you say he doesn't need weight on his ab training? ab training should be done with heavy ass weight to thicken those bitches up.

Thats exactly why I did it, I heard that using high reps keeps a lean looking midsection and keeps fat off your abs but using weight thickens them up, seen as Im doing more cardio wont that be burning the fat? Combined with thickening the abs from training, isnt that a good combination?

 

[mwm5]

Thats exactly why I did it, I heard that using high reps keeps a lean looking midsection and keeps fat off your abs but using weight thickens them up, seen as Im doing more cardio wont that be burning the fat? Combined with thickening the abs from training, isnt that a good combination?

bro all the crunches in the world won't burn the fat off your abs, that is completely diet & cardio. you want to work those abs heavy and hard as hell to make them thick and bulge out..........that is if that is the look you want. get the diet & cardio in check to get the fat off them

 

[ExtraMile]

Well my main aim isnt to after all this just hav 6pack abs.
More like..
Broad shoulders, wide back, slim waist, V taper kinda look but to an extreme, big bi's/tri's + forearms would be a very good addition thats sorta look, your shape is good, that sorts thing, you get me?

 

[mwm5]

you get me?

i know exactly what you mean bro, hit me up pm if you wanna chat about it some.

 

[SaiBoT]

why would you say he doesn't need weight on his ab training? ab training should be done with heavy ass weight to thicken those bitches up.

because he is only fourteen years old and he is not being supervised during is workouts, he workouts at home without nobody to spot him and watch his form.

 

[iggy]

best of luck man! make sure to keep your diet on track and train with explosion and intensity. Also try to learn as much as you can from the experienced bodybuilders at your gym.

 

[ExtraMile]

Yeah I can get like ma dad to spot for me but I dont want to be basing ma workouts on my dad not bein busy so he can come and watch, but SaiBoTiCa, u say weighted ab exercises are too dangerous without a spotter when the other day I was pushin so hard on squats even today the tendons in my neck still hurt from straining on the high rep squats...
Weighted plank, crunches and knee raises? whats the worst that could happen? Cant expect to never be injured especially on a strength routine. But if you sure then I'll keep them unweighted?

 

[mwm5]

because he is only fourteen years old and he is not being supervised during is workouts, he workouts at home without nobody to spot him and watch his form.

bro, we're speaking of abs here. not bench/squat/deads/etc. i'm sure he will be ok.

 

[ExtraMile]

And another thing, my grip is falling more and more behind, doing farmers walk today my grip went before traps which never used to happen, what can i do to strengthen it?

 

[mwm5]

And another thing, my grip is falling more and more behind, doing farmers walk today my grip went before traps which never used to happen, what can i do to strengthen it?

pick up heavy ass weight.

 

[ExtraMile]

Thats what I do on deads, and at the weekend im gettin 2more 10kg plates so Ill be able to go heavier on deads, but its things like chins and knee raises that it is worse on, deads are fine.

And today was ment to be workout B
(decided to leave bench till last so I dont need as heavy weight till I get a bench rack)
Warm Up :
Dips 2xfailure
Clap Pushups 2x10

Bent Over Row (strict form)
24kgx15
35kgx8
35kgx8
32kgx8
32kgx8
24kgx15

Military Press (bradford style)
(had to experiment with this cuz never done them before, wasnt sure about weight)
24kgx8
27.5kgx8
27.5kgx8
24kgx8
24kgx8
22kgx8

Pullovers -
Havin trouble with these, tryed dropping the weight, increasing it, slowing down the reps etc but still dont feel it in my lats, just arms...
Dumbell:
16kgx12
16kgx15
Decided to have a go wit barbell but it made no differance..
Barbell:
20x12
18x12

Chest ached from cardio this morning, pissed off with pullovers and neck+abs hurt so decided to call it a day at that.

 

[SaiBoT]

bro, we're speaking of abs here. not bench/squat/deads/etc. i'm sure he will be ok.

Maybe I'm being a little overprotector. I like doing abs with weight, but hitting the obliques through side bends with a 40lb dumbell will make his waist grow. Lower abs, upper abs it's ok if he use weights with caution, but the less the obliques grow the better.

 

[SaiBoT]

Do the pull-over right after chest and before the rows and the first two sets go easy on the weight (around 10-12kg) so your lats get a nice warm-up and stretch first then go heavier for 2 or 3x8-10reps inhale deeply on the bottom and also let the weight touch the floor if u can for a full stretch. keep a slight bend on the elbows and keep them pointing outward (not towards the ceilling) your head should be off the bench. Here check this vid and words

YouTube - Home Strength Training Exercises : Pullover Exercise

Has for the grip issues, stick to your routine, increase your weights as much as you can, eat like you had chronic hunger and rest. Everything will fall into place, your body will adjust in time. There will be days when you feel extra strong, those days take a walk, better said... take a farmer walk! LOL

 

[ExtraMile]

Ok.. but eat like I have chronic hunger while Im tryna slim down?
And alright, what I was gonna try was a couple of sets of flyes before bench, so I dont have to go so heavy with benching because of the training alone or just move dips to the same day as bench and move the overhead bradfords to workout A, as a sort of pre-exhaustion technique?
I said to my self that when I have slimmed down a bit Ill look at joining a gym.. just to help me keep on track and put the effort in because I wana go heavier on bench and do some back squats every now and again..
Do you think the height of the bench would affect pullovers?

 

[SaiBoT]

I would focus on building size and strength. At 14 years old you are still growing and Your hormones should be through the roof so feed your body.

About the height of the bench... You have to do the pull-over across the bench and keep your feet on the ground and you have to stretch it all the way back as close to the ground as possible, if the bench is too high you are not going to be able to reach the floor, but the stretch will still be great.

About bench... if you set a goal for 8 reps but you are not sure if you gonna get there just do 6 or 7 and try the next time.
Leave the pre-fatigue techniques for another tim e in future. By the way the pull-over also works chest that's why I placed it after bench press.

 

[ExtraMile]

No the reason I wanted pre exhaustion is so i dont have to go so heavy, benchng without a spotter or bench rack and all that...

 

[ExtraMile]

Oh and yeah I dont wana slim down, but i wana loose the excess fat on my midsection, its not good for the chicks lol, I manage to cover it up because their isnt too much but its just annoying tbh..

 

[SaiBoT]

No the reason I wanted pre exhaustion is so i dont have to go so heavy, benchng without a spotter or bench rack and all that...

Ok so after the bench grab a pair of dumbells and go heavy for 2 sets even if you don't have a spotter it's kinda of easy to bring the dumbells safely out of the way...

 

[ExtraMile]

Today - Workout A, again all exercises done in just loose fitting shorts, no shoes or shirt.

Warm up -
Chins 2x10
40kg (88lbs)squats 2x15 (no belt)
Wide Grip Pullups 2x4
-2mins rest-

Squats: (1min 45 rest betweem sets)
Zercher 60kg(132lbs) x8 (no belt)
64kg(141lbs) x8 (no belt)
64kg(141lbs) x8 (belt)
65kg(143lbs) x8 (belt)
-1min rest-
Back (regular) (1min rest between sets)
45kg(99lbs) x12 (easy) (no belt)
45kg(99lbs) x12 (easy) (no belt)
-2mins rest-

Romanians: 50 secs rest between sets
82kgx10 easy, grip was restricting though
82kgx10 easy, gripping was hard, fingers hurt after
82kgx10 harder, switched to a staggered grip
40kgx20 [cooldown] no belt

GoodMornings:
20kgx15

Chins: 2min rest between sets
bodyweightx12
bodyweightx9
bodyweightx9
bodyweightx9
-5min rest-

Dips: 2mins between sets
bodyweightx10
bodyweightx10
bodyweightx10
bodyweightxfailure (11)


Cooldown:
Jumping Pullups: bodyweightx30
Squats: Barx30
Deads: Barx15
Wide Grip Chins: bodyweightx6

 

[SaiBoT]

Skip those cooldowns... on the high-rep days doesn't make sense. Plus your grip is already wasted from the deads and chins. Keep it simple.

On heavy low reps days after squats do a high rep set of squat (20 reps), for pecs push-ups, for back Db ROMANIAN DL but this one save it for the the end of all the workout, so it doesn't compromise your grip on chins.

 

[ExtraMile]

Allright Ill leave the cooldown.
Its about an hour since I finished but now I just have the biggest urge to do some more lifting, this happens all the time when I go for reps under 10, my muscles recover alot quiker than with high reps.]
What should I do? Just force my self not to train or do some Ab, forearm, calf and trap work? Or more squats or somthin like that?

 

[SaiBoT]

Allright Ill leave the cooldown.
Its about an hour since I finished but now I just have the biggest urge to do some more lifting, this happens all the time when I go for reps under 10, my muscles recover alot quiker than with high reps.]
What should I do? Just force my self not to train or do some Ab, forearm, calf and trap work? Or more squats or somthin like that?

If you feel like that you need to increase weight next time and everytime you workout low or high reps you need to go all out, pic a weight who will allow you to reach near failure even when you do high reps.

Right now go for some outdoor cardio.

 

[ExtraMile]

I was goin as heavy as I could on squats I think, towards the last few sets I think I was using momentum a bit, but I was tryin right somthing down in the rests and I literally couldnt because my hands were shaking so much from the squatting, Dead I could have done more reps than that but again I think I started using momentum but only because I didnt want to be slamming 80kg onto my bedroom floor while my little brother is trying to get to sleep.
Allright so when I feel like training just get some cardio in instead of more lifting then?

 

[SaiBoT]

Well yeah... you know play football with your friends, or get into some kind of social activity, instead of doing it all at home.

 

[ExtraMile]

Yeah I usually go out for the best part of 4 hours playin football with friends, just not had much time this week..
And by the way I sorted out the bar problem, decided to weigh the bar in the end and in fact although it was ment to weigh 20kg it actually only weighed 7kg, so all those lifts yesterday were 13kg off.

 

[ExtraMile]

Today- Abs, Calves, Traps + Forearms

Knees To Elbows 3xfailure
Hanging Knee Raise 3x15
Reverse Curl 3x10
Overhead Hang 2xfailure
Under Hand Wrist Curl 2x15
Over Hand Wrist Curl 3x20
Standing barbell Calf Raise 2x25
Standing DB calf raise on step 2x12
Upright Row 4x12
Plank2xfailure

 

[ExtraMile]

Weighted Chins
2 sets, 3 reps

Military (bradford)
27kgx8
28kgx8
28kgx8
28kgx8
28kgx8
17kgx30

Dumbell Pullover: Getting better can feel the stretch near my armpits but then not the fatigue after
11kgx10
11kgx12
11kgx12
7kgx20(barbell)

Bent Over Row:
32kgx12
37kgx10
40.5kgx8
40.5kgx8
40.5kgx8
30kgx20

Flat Barbell Bench
37kgx12
-dropset
(DB)13.5kgx7

37.5kgx7 <-rest was too short
-dropset
(DB)13.5kgx7

37.5kgx10
-dropset
(DB)13.5kgx8

37.5kgx8
-dropset
(DB)13.5kgx6

37.5kgx10
-dropset
27kgx15 (wide grip)

Chins
bodyweightx10
bodyweightx8
bodyweightx8

 

[SaiBoT]

Keep going bro.

 

[ExtraMile]

So Im doin alright?
I decided to change around the chins+dips a bit, instead of diong 5sets of dips and 3 of chins i did 4 of each, that ok?
And also what cardio would u recommend to do for burning fat and what time of day? I was thinkin of doing somthin like this
Tuesday - Running, sprint for 10sec then jog for 1 min, complete for 20mins
Thursday - Run 6 miles
Saturday - Circuit training with weights, cardio (eg skipping) and differant bodyweight exercises

All exept saturday would be weather permitting.

cheers, -1-

 

[SaiBoT]

Do 400m sprints twice a week. Plus your regular social activities, team sports blah blah blah.
Don't do any other weightlifting, stick to the program. Be consistent, how can you know if it's working if your always mixing it up?
Don't be to strict, but don't stray too much from it! Balance and consistency.

 

[ExtraMile]

Ah.. about the team sports.. i left my football team =/

And today I felt like shit, felt sick, abs ached for some reason :S, first day back at school etc and i really cudnt be bothered, wasnt in the right mood, heres what I did:

(high rep day)

Back squats, 1 set: 31kgx15
Zercher Squats, 4 sets: 35kgx15
Zercher Squats, 1 set: 21x12 was ment to go to 30 but back started aching/hurting and had no energy at all...

Weighted Chins:
2x5 (lighter weight)
4x6 (failed at six, heavier weight)

 

[ExtraMile]

oh and btw.. what happened to -iCa ? :S

 

[SaiBoT]

I guess I got lazy with the log in... lol

Get well. I know first day at school can be stressful, new girls and stuff! Got any on sight?

 

[ExtraMile]

...maybe
just been feelin sick all day and no energy but yeah im thinkin of runnin 3-6 miles tomorrow dependin on how i feel then on saturday the 400m sprints, and anyway I find higher rep days the hardest ache more after...
First day wasnt bad but we got a new head teacher who said that a new punishment thats comin in is saturday morning detension. Fukin takes the piss, our school is already mad strict, heres one crazy rule:
We all have swipe cards with our photos on them, we hand in cheques to put diner money onto the card so we just swipe it through to by dinner, but it also had information about us, and in every single class room their is a swipe machine, as soon as you get in their you swipe in, then after 5 mins of the lesson the teacher swips making a red light go on, this means "class in progress" so if you swipe after the teacher you get a 'late' marked on your weekly swipe card print out, this is all so that the school general office can find out were every single student is at any time, so if your gonna skive say 4th lesson and you have swiped in to lessons 1,2&3 then the people who work in the office can tell your not in lesson and bang your fucked.

 

[SaiBoT]

Are you serious??? Well at least one way or another you learn to be responsible, but it sucks big time. Anyway try to be the best at school always. If you can be as enthusiastic at school as you are about bodybuilding you will succeed!

 

[ExtraMile]

HAHA fuck that, be as enthusiastic in school as weightlifting, just had SATS, got top levels in two out of three subjects without revision, and in the week and a half iv bin back, not learnt anythin yet in maths, science or english, sucks balls.

 

[ExtraMile]

Bradford Military:
27x8
27x8
28x8
31.5x6
30x6
18x25

Bent Over Row
37x8
40x8
40x8
43x8
45x8
48x5
35x20

Pullovers:
DB- 11kgx10

Barbell - thoght fuck these, cant be arsed with them, been tryin them but just dont work for me.
17x10
23x10


Barbell bench: {shorter brakes between sets}
Flat Barbell Bench
37kgx12
-dropset
(DB)13.5kgx12

Flat Barbell Bench
37kgx12
-dropset
(DB)13.5kgx8

Flat Barbell Bench
37kgx10
-dropset
(DB)13.5kgx10

Flat Barbell Bench
37kgx6
-dropset
(DB)13.5kgx11

Flat Barbell Bench
37kgx7
-dropset
(DB)13.5kgx7

Wide Grip Flat Barbell Bench
25kgx25

Pushups
1xfailure

Chins
bodyweightx9
Weightedx5

Did a couple sets of super heavy seated barbell curls day before this, to about 5-7 reps and some seated barbell overhead tricep extensions to about 10 reps

 

[ExtraMile]

Fuck Me! Before I started this program my 1repmax on squats was about 58kg!
Zercher Squats:
49kg (108lbs)x8
49kg (108lbs)x8
49kg (108lbs)x10
49kg (108lbs)x8
49kg (108lbs)x8
51kg (112lbs)x10
56kg (123lbs)x8
58kg (127lbs)x8 <-- could have gone to more reps, but arms ached so much were the bar had been resting.
Dropset-
SumoStyle Deadlift:
48kgx20

Db Swings low intensity, could have done more reps.
18.5kgx15
18.5kgx15
18.5kgx15

Chins:
5kg (11lbs) extra weight x8
5kg (11lbs) extra weight x6
5kg (lllbs) extra weight x5
Bodyweightx8
Bodyweightx6

Pinwheel Curls:
12.5kgx12
13.5kgx10
14.5kgx8
-all were sloppy form, swinging arms
Dropped the weight, upped the form-
One Arm Pinwheel Curls:
10.5x10
10.5kgx10
11.5kgx8

(Did 3 sets of wrist curls after)

 

[SaiBoT]

Are you complaining?

 

[ExtraMile]

Obviously not. I was just suprised.
Just got two bruises on my arms from where the bar was when doing zerchers.

 

[SaiBoT]

Get a couple of elbow-forearm support bands it will help to not getting bruised.

 

[ExtraMile]

Bradford Military:
33.5kgx6
31.5kgx8
32.5kgx6
31.5kkgx8
31.5kgx8
31.5kgx8

Behind the Neck Shoulder Press:
21kgx15
21kgx25


Bent Over Row:
42kgx8
42kgx8
43kgx8
43kgx8
30kgx20

Wide Grip Chins:
Bodyweightxfailure

Bodyweightxfailure

Bodyweightxfailure



Decided to leave bench, hurt my elbow when doin bradfords.
Do them tomorrow?

 

[ExtraMile]

High Rep Day:

Back Squats:
27x35
30x35

Zercher Squats:
34x12
34x25
37x20

Romanian Deads:
63kgx20
63kgx20
Stiff Legged Deads:
(Grip Was Restricting)
63kgx10
63kgx10
63kgx12

-8 minute rest to help grip come back-

Chins:
Weighted.5kg(11lbs) x4
Weighted.3.5kg(8lbs) x5
BodyweightxFailure
BodyweightxFailure

Skulls:
16kgx25 - quite easy
16kgx25 - quite easy
16kgx15 - quite hard

Incline French Press:
16kgx15

 

[SaiBoT]

Keep going kid, always check on your form! How is your diet?

 

[ExtraMile]

Well if Im honest, diet has been pretty shit tbh, the whey and creatine i ordered hasnt come, theirs a problem with the supplier, and with school its hard to get in enough protein, they hardly ever sell beef burgers, just once in a while and even so theirs about 1oz of meat in one, I usually by two but still, thats only like.. 15g of protein? Then the chicken burgers are dryer than bread and I just cant eat them. I somtimes take food to eat their like sausage sandwich or low fat chedder cheese sandwich at lunch time, but I take som stuff like cereal bars stuff like that, and eat them in lesson 2 at about 10.30, this is when I start to get hungry again, then eat the sandwiches at 11.15 and try and buy somthing from school at lunch time.I try and fill up as much as possible in the morning, usually just porridge or turkey, somtimes both, then when I get back from school I eat somw fibre and a pint of milk, then at tea have alot of meat, my mum cooks so for example have beef bolognaise or somthing like that. But I admit, it doesnt always go to plan and somtimes I barely eat anything at school, but when I get the whey Ill make some protein bars and take them.

And by the way.. I was lookin on the back of some food and it said the Guidline Daily Allowance for an ADULT is 45g of protein per day, how come even though Im a child, you lot say I should be getting nearly 4 times as much?

And any suggestions/tips for lean meat and/or other food to have throughout the day to help me get more protein in would be appreciated, but dont say sardnies or tuna.

 

[SaiBoT]

Hey you said it right It's a guideline... you can have 45g protein a day but that's for the average joe who eats to survive and mantaining body functions. But if you wanna grow extra muscle and extra strength you have to give you body the bricks to build itself. When you workout you are actually breaking down muscle and when you eat and rest it's when you are giving your body the chance to grow. Prepare your meals in advance if you must and take some more food to the school you will grow a lot more.

 

[ExtraMile]

Allright, its just hard to think of stuff high in protein that doesnt need to be cooked so that I can eat it at school, I was thinkin of taking peanuts or somthing like that to haver as a snack aswell as sandwiches.. but the thing is, I dont like cold chicken or tuna so sandiwch wise its hard to find a meal high in protein, thats not too high in fat...
Any ideas?

 

[SaiBoT]

LOL. No sandwiches bro. Take a small plastic container with you fill it up with rice and chopped chicken or another lean meat add some sauce like tomato and just eat it, hot or cold doesn't matter, just do it. Also don't you have acess to protein powders there?

 

[ExtraMile]

Yeah so like a home made cuz-cuz kinds thing?
Ill grill pork then chop it up and stick it in a plastic container. Would pork be alright instead of chicken? Id eat chicken at home hot, dont like it cold... And no, I cant buy protein powder at school.

 

[SaiBoT]

Is there any local store where you can buy protein powder?

 

[ExtraMile]

Dont think so, Ill have a look around, their is like a sports mega store called Decathlon but thats like 30mins drive away, I get my weight plates and other equipment from their, but the only protein pwoder the do is the maximuscle stuff, which is dead expensive...

 

[ExtraMile]

Standing Barbell Calf Raise:
57kgx15
59kgx15
61kgx15

Weighted (20kg) Crunch 2x12
-superset-
Bodyweight Plank 2x45sec

Weighted Crunch(30kg) 2x12 - ab fatigue only occured at about 12 reps.
-superset-
Bodyweight Plank 2x45sec

Standing Bodyweight Calf Raise On Step
3x60

Hanging Knee Raise
3x30


Fuck sake. Im findin ab routines really hard, When doing weighted knee raises I cant stop myself from swinging, when doing situps/crunches I cant get enough weight on because I can hardly breath, 30kg and I could have probably done 20 reps. I cant do hanging leg raises yet so cant do them, plank is easy but makes my arms ache more than my abs and any other hanging exercises my grip goes before my abs. With hanging knee raises, at the end, the tops of my thighs ache more than my abs also.. Any ideas?

 

[SaiBoT]

Pork is not the wisest option but you can have some LEAN cuts of it. What about beef, fish, eggs? Get some wrist straps for the hang raises, or roll a towel around the bar, use a mixed grip and alternate it between sets. Dome some lower back and legs ACTIVE stretching before working abs that will help with the swinging.

 

[ExtraMile]

Allright well I had chicken today, havin chicken tomorrow then pork the next day hopefully...

 

[ExtraMile]

I did what u said today, took a plastic tub and filled it with cuz-cuz and chicken for lunch at school..
taken monday and wednesday off this week, did cardio more, iv started running again, i do HIIT, like this:
Warmup - Run over 3 fields and over a style
This takes me to a completely flat cycle track, and I do this for a total of 20mins:
Run for 60secs
Sprint for 10 secs


Anyway heres what I did today:
Bradford Military:
Barbell: 30kgx8, 30kgx8, 30kgx8, 30kgx8, 30kgx8
Dumbell: 7kg dumbells x 25

Bent Over Row (my new favourite exercise )
40kgx8
42kgx8
44kgx8
46kgx8
49kgx8
49kgx8

Flat Bench:
Barbell - 37kgx10
-dropset
Dumbell - 13.5kg x 8

Barbell - 37kgx8
-dropset
Dumbell - 13.5kgx8

Barbell - 37kgx10
-dropset
Dumbell - 13.5kgx6

Barbell - 37kgx8
-dropset
Dumbell 13.5kgx7

Barbell - 37kgx8
-dropset
Dumbell - 13.5kgx6

Barbell - 27kgx15

Chins (chest hurt quite bad doing these, held me back a little)-
Bodyweightx6
5kg weightedx6
3kg weightedx5
Bodyweightx6

 

[SaiBoT]

Too many sets for pecs 3-4 tops.

 

[ExtraMile]

Even though I dont do dips much in workout A? I only do them every so often...

 

[ExtraMile]

Stiff Legged Deads:
(no belt, 1min 45sec rests between sets)
80kg(176lbs)x10
85kg(187lbs)x5
85kg(187lbs)x5
80kg(176lbs)x8
85kg(187lbs)x6 - think I could have gone to 8, but dint want to risk it, especially wearing no belt...
75kg(165lbs)x10 - not too difficult

0 degrees being the floor, 180 being standing up straight, on the first two 85kg deadlift sets I got stuck at about 170 degrees for about 2 seconds, 2 seconds of putting maximum effort in and not moving, then after that I slowly started to stand up into the top of the ROM....

Missed Squats, back ached and after deads dint like the idea of another 50kg supported by my back...

Decided to do Bradford Military, delts didnt ache at all after fridays workout:
1min 45sec brakes between sets
30kgx10
32kgx8
33kgx6
32.5kgx8
-dropset-
7kgx25 (7kg Dumbells) x20

Chins Ups: Stuck to bodyweight, grip was useless.
Bodyweightx5
Bodyweightx8
Bodyweightx6
Half Chin UpsxFailure

Barbell Shrugs 90secs between sets:
(concentrated on full ROM and squeeze at the top)

Behind Back:
57kgx12
60kgx10 - only got 7 done, dropped the weight from grip failure

Infront of Body:
57kgx15
60kgx12

ALL EASY. HAD TO GO LIGHTER BECAUSE OF GRIP

Alternating Pinwheel Curls
10kgx15 per side
11.5kgx15 per side
15.5kgx8 per side
13.5kgx12 per side

 

[ExtraMile]

Bradford Military
-90secs rest between sets-
31kg (68lbs)x8
31kgx6
31kgx7
31kgx6
30kgx8
30kgx8
7kgdumbellsx25

Bent Over Rows:
-90secs rest between sets-
47kgx8
48kgx8
48kgx8
48kgx8
50kgx20 - rest pauses
30kgx25

Barbell Bench:
2min rests between sets
37kgx12
37kgx12
37kgx10

Upright Row:
-1min rest between sets-
21kgx15
21kgx20
21kgx20
21kgx20

 

[SaiBoT]

Cut a little back on the sets with th max weight

 

[ExtraMile]

What dya mean maximum weight? All my sets are to failure or close to failure...

Anyway Today:

Squats:
27kgx12
Zercher Squats:
(1min 45 rest between sets)
50kgx8
52kgx8
52kgx7
52kgx6
45kgx15

Stiff Legged Deads:
80kgx6
80kgx8
80kgx8
85kgx6

Todays workout was dissapointing, Squats wernt very good, neither were deads, missed cardio yesterday aswell. Just wasnt really in the mood, wasnt motivated properly at the start either..
Decided to call it a day after deads, dint feel too good eitherr...

This is the end of week 6, now from week 7 to week 10 Iv got higher reps, 8-12, and adding in things like barbell curls, front raises and skull crushers.

 

[SaiBoT]

Just do two sets with max weight to failure. for example 2 sets with 52kg for squats.

 

[ExtraMile]

Allright and treat the rest like im just gettin ready for the bigger weights and then cooling down? So dead would be like this
80kgx10
85kgx6
85kgx6
80kgx8
80kgx8
75kgx10

Somthing like that? I like to get a few more sets in with deads, I wear my belt through out every squat to save my back until deads...

And should I do that even with somthing like military's? When all my sets are usually about 32kgx8 ?

 

[SaiBoT]

You should do the warm-up and then ramp up the weight through all sets until reach max weight for the 8 reps (example) then do two sets with that weight, then decrease the weight (less twenty kgs) and do one more set of twelve-15reps. Something like that.

 

[SaiBoT]

What are your current stats? Any changes?

 

[ExtraMile]

Well not really, although arms look bigger in the mirror and delts look more defined, calves look a little bigger aswell... but anwyay here stats as of today:
Height - about 5foot 6.5
Weight 153lbs
Biceps - about a centremetre more than 13inch
Arm Length - 27inch
Forearms - 11inch
Legs - 23inch
Calves - 14inch
Shoulder Width - 19inch
Chest - 39inch
Waist - about a centremetre less than 34inch

 

[SaiBoT]

I'm european you can say cit in centimeters

 

[ExtraMile]

Lol well I just used inches seen as when I did my first measurements I did them in inches...
My weight has gone up although Iv hardly grown much and the biggest gains were half an inch on my forearms yet I gained 5 lbs, I dont think I put on 5lbs of fat, got any ideas what it could be?

 

[SaiBoT]

Yeah you lost fat and the training produced more muscular density!

 

[ExtraMile]

Oh right ok lol, this happens alot, Im always putting on weight, somtimes up to 5lbs a month and Im not getting much taller or more muscular but still putting on weight? You think its just muscular density?

 

[SaiBoT]

It's puberty too bro as long as you don't feel bloated it's ok!

 

[ExtraMile]

Well up until about 2 weeks ago I would feel bloated even if I ate a yoghurt lol, just lately its stopped though...

 

[SaiBoT]

5x5

Exercise Sets x Reps Details

Monday
Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups



Wednesday
Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Incline or Military 4x5 Ramping weight to top set of 5
Deadlift 4x5 Ramping weight to top set of 5
Assistance: 3 sets of sit-ups



Friday
Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)

 

[SaiBoT]

Bill Starr 5x5 - Madcow Intermediate or Linear Version check the link for the details. So that you know I'm doing the 5x5 right now.

 

[ExtraMile]

You sure? I tryed 5x5 when I was even more of a n00b and wasnt on EF, I did it for a week and thought the workouts were too short LOL. But I suppose the good side of doing this means I can go running Mon-Friday because it doesnt take as much time...

And can I use this? >> [http://www.vicjg.com/aspx/madcowint.aspx

It just seems easier and quiker to understand and works outt he weights for you...
The only bit I dont understand is the Tonnage Cut off and Interval bit...

 

[ExtraMile]

5x5 Today:
Squats:
26kgx5
33kgx5
40kgx5
46kgx5
53kgx5
EASY, LAST SET WAS EFFORT REQUIRING THOUGH.

Bench:
20kgx5
25kgx5
31kgx5
36kgx5
41kgx5
LAST TOO SETS WERE HARDER

Barbell Row:
25kgx5
32kgx5
38kgx5
45kgx5
51kgx5
LAST SET WAS EFFORT REQUIRING.

Then I ran about 2 miles, with a 20second maximum effort sprint at the end.

 

[SaiBoT]

you forgot weighted sit ups and the weighted hypers!!!

I'm 26 and the 5x5 still works with me! You can add a couple of exercises you like as assistance work if you still have the energy.

 

[ExtraMile]

Yes I relised after about 10mins, as I was going out the door for running, It was gettin dark and if I had done them then I would have had to forget running, I was pretty pissed about that aswell...
Just wonderin but the benching on the last sets is the heaviest iv ever gone because of the fact that I dont have a bench rack and cant get the weight up, but I found a way round it, I use two chains, put them at each ends of the bar on the inside of the plates and put some of the weight on that, I measure the chains so that about an inch off my chest the plates start coming off the floor, so all I have to do is kind of roll the bar off my legs and onto my chest when Im lying and the plates roll with it... On friday the assistance exercises are as follows:
Dips 3x5-8
Tricep Extensions 3x8
Barbell Curls 3x8

So could I swap Dips for chins? I dont have dip bars apart from rings, which I find much harder and can only do like 4 reps? And seen as Im going heavier on bench wouldnt by chest be ok without the dips? Or should I do weighted bench dips?
And also swap barbell curls for EZ curls? I want more of a peak on the biceps or do you think theirs no point? Thats my bicep in my avatar picture thing, barbell curls add more mass but Ez are better for peak, is that right? And if so which do you think I should do?

 

[ExtraMile]

Forgot to post wednesdays's up:
Squat:
5x26kg
5x33kg
5x40kg
5x40kg

Behind the Neck Military:
5x20kg
5x24kg
5x28kg
5x32kg

Deadlift:
5x51kg
5x61kg
5x71kg
5x82kg

DB Hammer Curls:
12.5kg dumbellsx8
12.5kg dumbellsx8
12.5kg dumbellsx8

Tricep Bar Hammer Curls:
21kgx12
21kgx12


Im a little bit worried about the amount of delt work, 5 sets per week? I was gonna add 1 5sets for forearms after most workouts because of grip problems but would it be ok if I added say 4 sets of lateral raises once a week? Like Monday - extra forearm exercise. Wednesdsy - lateral raises. Friday - forearms. ?

And about the EZ or Barbell curls? The question above...

 

[SaiBoT]

You got see this program as good to get you strong and if you do stick to the diet you will get massive. Remember that after a while your light days will also become heavy days by your current limits of strength! So don't clusterfuck too much on this one... rtemember that after a year you can add more than 200lb to your bench press, that alone can give your shoulders the extra stuff to grow...

 

[ExtraMile]

Allright its just.. shoulders are the bodypart I want to develop most, Id rather big shoulders than say.. a big chest or w.e, purely because big shoulders are visable whatever your wearing, make you look more intimidating and make you look bigger all over, I already have quite big shoulders but bigger is better.
Anyway, Today:
Squats:
5x26kg (regular squat)
5x33kg (regular squat)
5x40kg (front squat)
5x46kg (zercher squat)
3x54kg (zercher squat)
8x40kg (front squat)
EASY

Flat BB Bench:
5x26kg
5x33kg
5x40kg
5x46kg
3x54kg
8x31kg
EASY

BB Row:
5x25kg
5x32kg
5x38kg
5x45kg
3x52kg
8x38kg
EASY

Bodyweight Dips:
(These wernt done on a parrallel bar, two bars meeting in a V shape)
3xFailure (7,7,6)
EZ Bar curl:
25kgx8
25kgx8
25kgx8
Overhead DB Tricep Extension:
21kgx6
19kgx6
(Switched to close grip Barbell version)
19kgx20. <-- Suddenly had more energy.. or is the barbell version just much easier thabn DB?

On second thoughts, Im not gonna bother with forearms today, Pretty dead tbh, 5x5 moves went well, I dont rest between sets, just the amount of time it takes to reload thr bar, like to keep it fast paced. The barbell curls, dips and overheads were hard, especially on the last sets of curls and dips. The reason I switched from DB overheads to barbell is cuz I was nearly dropping the weight, find it hard to get my hands around the plates, got big hands you see...

Actually, after this whey shake and isotonic drink, I feel like I could get a couple of hammer curls in, might wait another 5 mins and just do like 2-3sets of 6?

 

[ExtraMile]

U dint answer the EZ/BB curls question god damn it!


-Tricep bar Hammer Curls (inside shoulder width)
25kgx7-failure
25kgx7-failure
21kgx20-fatigue

 

[SaiBoT]

U dint answer the EZ/BB curls question god damn it!


-Tricep bar Hammer Curls (inside shoulder width)
25kgx7-failure
25kgx7-failure
21kgx20-fatigue

Watch your mouth punk ass I will answer this tomorrow, gotta work now it's gonna be a long night!

 

[SaiBoT]

U dint answer the EZ/BB curls question god damn it!


-Tricep bar Hammer Curls (inside shoulder width)
25kgx7-failure
25kgx7-failure
21kgx20-fatigue

barbell curls and Ez bar curls are good for biceps mass, the peak is another story! You need size on those arms! Does that answer your question? You can always alternating between those two evey 2 months.

 

[ExtraMile]

Allright Ill just stick with Barbell Curls. Just since I started this journel I think my arms are a little bigger but they just look their their lagging much of a peak.. but Ill just concentrate on mass atm. Keep it simple.

 

[ExtraMile]

Today:
Squats:
27kgx5 (standard squat)
34kgx5 (standard squat)
41kgx5 (front squat)
47kgx5 (zercher squat)
54kgx5 (zercher squat)

Flay BB Bench:
20kgx5
25kgx5
31kgx5
36kgx5
41kgx5

BB Row:
Did these at a 90 degree angle now parrallel to the floor, rather than about 70 degrees, 180 being the floor
25kgx5
32kgx5
38kgx5
45kgx5
51kgx5

Romanian Deadlift:
61kgx8
61kgx8

Weighted Plank:
Extra 10kgx1min
Extra 10kgx45secs
Extra 10kgx45secs
Extra 10kgx1min



Is that too clusterfucked if for monday only I swap weighted situps for weighted plank and also change weighted hypers for either romanians or good mornings (alternate maybe?)

 

[ExtraMile]

Today:
SQUATS:
26kgx5 regular squat
33kgx5 regular squat
40kgx5 front squat
40kgx5 front squat

BEHIND THE NECK MILITARY
20kgx5
24kgx5
28kgx5
32kgx5

DEADS:
52kgx5
63kgx5
73kgx5
84kgx5

Lateral Raises:
6.5kgx12
6.5kgx10 + 5 cheat reps
6.5kgx12 + 3 cheat reps

Fuck situps, do some vaccuum training instead, could feel the abs aching mid squat and mid deadlift.

 

[ExtraMile]

Today:
Squats:
27kgx5 (regular squat)
34kgx5 (regular squat)
41kgx5 (back squat)
47kgx5 (zercher squat with belt)
56kgx3 (zercher squat with belt)
41kgx8 (back squat)
EASY. LAST SET WAS KINDA HARD

Flat BB Bench:
21kgx5
26kgx5
31kgx5
37kgx5
43kgx3
31kgx8
EASY

BB Row:
26kgx5
33kgx5
39kgx5
46kgx5
54kgx3
39kgx8
EASY

V-Bar Tricep Dips:
1min rest between sets
BodyweightxFailure (7)
BodyweightxFailure (6)
BodyweightxFailure (7)

Barbell Curls:
90secs rest between sets
Good squeeze and 5sec negatives on last reps
25kgxFailure (8)
25kgxFailure (8)
25kgxFailure (8)

Seated French Press:
90 secs rest between sets.
Was thinkin of alternating each week between these and Over Head DB Ext. ?
27kgx8 (Failure would have been abuot 10) <--to warm up elbows a bit otherwise its agony
29kgxFailure (7 and a half)
29kgxFailure (7 and a half)

 

[ExtraMile]

Today did some throwin practice for football (soccer) with a medicine ball. This consisted of:
Overhead throws with medicine ball
Overhead throws with normal football
Overhead Chest Passes with medicine ball
Keg Toss type throw with medicine ball

I also did some circuits of:
Front Squatsx15
Sprints

Romanian Deadliftx15
Sprints

Only did the circuits for about 10mins though..

 

[SCREW]

hey do you what kgs are in relation to lbs?

 

[ExtraMile]

1kg = 2.2lbs.
I somtimes put them in lbs in brackets.. when I can be arsed lol.
Why what u tryinn to find out bro?

 

[SCREW]

ah nothin i was just wondering ive seen a few journals that use kgs and just thought id better what they are

 

[ExtraMile]

Lol the only reason I use KG is because the weight plates I buy are in KG so its just easier to type in.
I was lookinat your journel the other day.. hows the 5x5 been for you?
Im quite suprised at the gain in strength.. what about you?

 

[SCREW]

ya it going great!

ya i am too...in just 6 weeks of doing it i gained 15 pounds on my bench press for my 5rm, and for my squat i gained 30 pounds for my 5rm!