My Training Journal

[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?