Training Journal

[BKdoubleStacker]

ME Squat/Deadlift

BB Deadlift Elevated on platform

135 x 8
225 x 5
315 x 1
345 x 1
385 x 1
415 x 0 got it up a couple inches

GHR's

bw x 8
bw x 6
bw x 5
bw x 4
bw x 4

DB Lunges; kept falling all over the place

40s x 8
40s x 8
40s x 8
40s x 8

Decline sit ups

bw x 10
bw x 10
bw x 8
bw x 7


just didnt feel like training today for some reason...Pretty disappointed

[.Sean.]

Worst feeling in the world when you got that deadlift going up and you just can't bring your hips thru. Same happened to me today .. missed my goal for the day by 70 pounds .. pretty pathetic

JW.. Why didn't you drop down to 395 or 405 just to get that last set up?

[Stamina]

GHR's


DB Lunges; kept falling all over the place

What's GHR's

and I can relate to falling all over the place too! Leg days are no joke!

[.Sean.]

Glute Ham Raises

Please tell me you do them =/ .. they're amazing, IMO

[Stamina]

I do Hammy curls and work my glutes when I do lunges and squats but to be honest, I've never heard of glute ham raises.

[BKdoubleStacker]

Worst feeling in the world when you got that deadlift going up and you just can't bring your hips thru. Same happened to me today .. missed my goal for the day by 70 pounds .. pretty pathetic

JW.. Why didn't you drop down to 395 or 405 just to get that last set up?

If i understand you correctly, you are saying i should've done another set @ 395/405 before the 415??


GHR's are glute ham raises


And I feel like a ***** doing lunges with 40s but what angers me even more is i cant get decent enough form.

[.Sean.]

I do Hammy curls and work my glutes when I do lunges and squats but to be honest, I've never heard of glute ham raises.

Machines

Take a lesson from one of the most brilliant minds in exercise.. Coach John Davies: http://www.bodybuilding.com/fun/renegade10.htm

[BKdoubleStacker]

I do Hammy curls and work my glutes when I do lunges and squats but to be honest, I've never heard of glute ham raises.

they should be essential in every ones training, they blast the hamstrings.

[.Sean.]

If i understand you correctly, you are saying i should've done another set @ 395/405 before the 415??


GHR's are glute ham raises


And I feel like a ***** doing lunges with 40s but what angers me even more is i cant get decent enough form.

No.. I'm saying going 415 is fine, especially if you thought you could do it. I do the same. But when you failed that, if you had another set left, why not do it at 395 or 405 for that extra work to get you 415

Theres times when I really drop the weight on lunges. You may feel like a *****, but its so much better, especially with lunges.. to do light weight with perfect form that to struggle with heavier weight and bad form.

[Stamina]

Machines

Take a lesson from one of the most brilliant minds in exercise.. Coach John Davies: http://www.bodybuilding.com/fun/renegade10.htm

Ahh I see, this is definitely something that I have never done. Looks interesting and brutal just as the article describes. I do however do "Good Morning's"

[Stamina]

No.. I'm saying going 415 is fine, especially if you thought you could do it. I do the same. But when you failed that, if you had another set left, why not do it at 395 or 405 for that extra work to get you 415

Theres times when I really drop the weight on lunges. You may feel like a *****, but its so much better, especially with lunges.. to do light weight with perfect form that to struggle with heavier weight and bad form.

Yeah I couldn't agree more. I was doing supersets on legs this week. It got to a point where I was only holding 25lb dumbbells while doing lunges because that's how bad my quads were burnt and wanted to make sure my form was on point.

[.Sean.]

SL RDL and RDL actually get my hamstrings the worst. Good Mornings too. GHR are good **** for power though. Step Ups, or step downs which I prefer, are also extremely underrated. So many people go down using no resistance (step ups) and use their back leg to help step up and really dont get the hammy workout out of it. If done properly you shouldn't even need weight to kill the hammys

[BKdoubleStacker]

Close Grip Flat bench

135 x 8
185 x 6
205 x 5
235 x 2
255 x 1
275 x 1 missed 2nd rep halfway

Seated DB military press

40s x 10
60s x 10
75s x 10 PR?

Wide grip pull ups (pronated)

bw x 8
bw x 8
bw x 8

Incline DB tate presses

40s x 12
40s x 10
40s x 10

[BKdoubleStacker]

DE squat/deadlift

Parallel box squat

175 x 2 x 8 (55%)

Deadlift

245 x 1 x 8 (55%)

Pull throughs

100 x 10 x 3

Standing ab pulldowns

+70 x 15 x 3

[Stamina]

How long do your gym sessions last BK?