my training journal - hcstyle

[rjl296]

this is my training journal im posting for the world to see.
make fun of me for being soo weak, im slacking off and sick off it.

nothing much to see, unless you have comments (which I am always looking for, Im new to this WSB and need all the help I can get)

ME workout will be posted later

 

[rjl296]

Incline Bench
235 - yes
255 - yes, touch and go. No pause

incline CG press
165- 8,
135 4x8 reps

chins- 6,5,4
side laterals 12- 15 reps. 17x 15 reps

 

[rjl296]

Fridday 21 march
DE squat 145 + greens - bands seem to 'kick in too late'
narrow gms 95 + greens. 3 sets 8 reps
leg raises 3 sets
rev hypers- 3 sets 8 @ 38 lb dumbell
shrugs 2 sets 245- 8 reps
calves + grip

 

[rjl296]

march 23

de bench 95 + 2bled minis
tate press 28 x8 reps x 5 reps
face pulls 30 kg x 3 sets x 12 reps
machine rows 11 2 sets x 5 reps
drag curl + cuff movement
plte raises 35 2 sets x 12 reps

 

[rjl296]

march 24 Me dead
conventional dead - 345 yes (pr)
365 yes ( pr)
sl deads 3 sets of 5 - 225
revers. hyper 33 lbs 3sets of 10
abs, calves

 

[rjl296]

march 25
xtra wo
15 min fast walk
sleg pull, strap broke, so walked again

 

[argent]

You broke the strap bro? Do you have a spare? If you don't certain dog leashes work will for you.

 

[rjl296]

thanks . it was a homemade sled, so the strap was pretty weak.

 

[rjl296]

march 26 ME bench
2 board - 280 yep
300 - nope , tried 2x
think i know why. very neeb thing too. b4 i was using a creatine supp, now im not, and i figure it helped ~ 10 lbs. i feel sooo stupid.

rack lockouts- 5 pin
275 - 5/5/4
265 5 /

face pulls 30 kg 3 sets of 13
ching 6 reps
cuff 2 sets


extra wo - 2 - 15 min sessions of fast walking with 10 pound pack (ive been parking very far from skool)

extra workout planned for today- sled dragging after school work . booh yah

 

[rjl296]

march 28 DE squat
raw weight 205 9 sets of 2
rounded back gm's 95 3 sets of 8
rev. hyp. no weight 3 sets 20
shrugs 245 3 sets 6 reps
calve, abs and grip

first time ever doing rounded back gms, felt pretty good

have a critical skills test tommorrow and an assignment due yesterday, so my friday night is spent at school. blah

 

[rjl296]

march 30 de bench
105 2bled minis 9 sets
jm press 95 lbs 4sets 12
seated row 100 kg 3 sets 12
side alt 2 sets 26 lbs x10
wall curls 2sets 10 x 26 lbs
cuff

 

[rjl296]

march 31 ME lower
shoulder width gms- 8th pin 285x2
sldeads 205 3x10
r hypers 38 3x10
abs, quads,calves

 

[rjl296]

april first-
sled dragging , over the shoulder and between the legs, 15 min

 

[rjl296]

April 2 ME bench
floor press 285 - pr ( not touch and go, slight pause , no relaxing body)
5 board press w/minis 185 - 10/9/8/8/8
face pulls, 2 sets 35 kg x 12
machine rows
plate raises - 3 sets
light pushdowns

had a flat tie when i left the gm, and was kinda pissed about it

 

[rjl296]

April 4 De squat
135 + choked greens - 9 sets
wide gms 3 x bar + greens- way too much low back
leg raises, calfs, light rev hypers, quads
helped my friend move the day before, and strained my hand pretty badly. + its snowing in April

 

[rjl296]

ap 6 de bench
135 x 9 sets- no bands
cg bench 115 x 15 / 4 sets of 5 @ 185
dumbell rows 3 sets 50x6
cuff, bis, side lats

 

[rjl296]

Me squat
low box squat 10" box 285 pr
305 pr
315 pr

sld 3 x(225 x6)
rev hyp 2x (38x7)
abs, calves

 

[rjl296]

April 9 Me bench
3 board 305 pr 315 - miss (i only rested 2 or 3 minutes in between, might have been able to do it, 305 was easy)

tate press 5 sets 8-10 reps . 33 lbs
chins 3 sets
lateral supersets, cuff, pushups

been studing for my organic chem test on friday, like a madman !!!

 

[rjl296]

fri - de day
free weight squats, few light sets.
abs and low back. high rep calves

sun de becnh
100 lbs 6 sets 30 sec rest
cg bvench light
push ups, chins curls


mon gonna do light deads , ab and low back work. some calves prollly. too.

this week is light, i usually take a week off every 3 mos or so, but instead im just going light , trying to facilitate recovery

 

[rjl296]

april 16 ME chest
high rep dumbell press
high rep pushdowns
high rep shoulders
high rep pulldowns

april 17 de squat
box squats 185 low box 10 sets
sld 3 high rep sets
situps 3 high rep sets

 

[rjl296]

me dead

ap 21 deadlift off 4 mats 345
hams abs l back work

busy studying for finals