Training Journal

[BKdoubleStacker]

How long do your gym sessions last BK?

usually around 40-50 minutes

[Stamina]

usually around 40-50 minutes

gotcha, and I should have asked this in my last post but I forgot.... how long are your rest periods since you're doing 1 rep max's?

[BKdoubleStacker]

if i am doing ME, then ill have maybe 3-5 minute rest periods

if im doing DE, then i try to keep my rest periods under a minute

if im doing assistance work like pull ups or something, ill take maybe 2 minutes.

[BKdoubleStacker]

Thursday


DE Bench

Flat bb bench

165 x 3 x 9 (55%)

Incline DB Press

50s x 12
50s x 12
65s x 12

DB Front raises

15s x 10
20s x 10
20s x 10

[BKdoubleStacker]

Friday


ME Squat/deadlift


BB Squats

135 x 8
185 x 6
225 x 3
255 x 1
275 x 3
225 x 4 lulz

DB SLDL

60s x 12
60s x 12
70s x 12

Hanging leg raises

bw x 8
bw x 8
bw x 8


My right knee was really aching...Didnt ever really stop. I dont even recall how I tweaked it. Overall a **** week in training, but ill step it for next week

[Stamina]

For hanging leg raises, BWx8 is like a warm up, nothing strenuous there. Were you trying to loosen up the lower abs or was this a normal exercise for you? I would think you would shoot for 10-15 reps at least no?

[BKdoubleStacker]

ME Bench

Flat Bench close grip

135 x 10
185 x 7
225 x 3
255 x 1
275 x 2 PR

Seated DB Military press

50s x 10
65s x 8
80s x 8 PR
80s x 6

Pronated pull ups

bw x 8
bw x 8
bw x 8
bw x 5

Incline DB Tate presses

40s x 12
50s x 10
40s x 10
40s x 10


Pretty darn good day, for some reason I felt "pumped" today from superpump250, although Im not taking it for the pump it feels kinda cool.

[BKdoubleStacker]

For hanging leg raises, BWx8 is like a warm up, nothing strenuous there. Were you trying to loosen up the lower abs or was this a normal exercise for you? I would think you would shoot for 10-15 reps at least no?

Lol, i dont know. They arent like the usual hanging leg raises, I do them on the dip thingy and i think that makes them harder.

[BKdoubleStacker]

So i went to the gym on tuesday, was going to do some speed work for squat/deads. Gym was packed and very rarely does anyone use the squat rack so i was pissed to see it being used. I dont waste any time and just start with the deads and right about as i finish some jerk offs come and do some calve raises on plates. I just left

Oh and I sprained my right ring finger, its still stiff and swollen now, but Im still going to train, although I dont know how itll effect me.

[Stamina]

So i went to the gym on tuesday, was going to do some speed work for squat/deads. Gym was packed and very rarely does anyone use the squat rack so i was pissed to see it being used. I dont waste any time and just start with the deads and right about as i finish some jerk offs come and do some calve raises on plates. I just left

Oh and I sprained my right ring finger, its still stiff and swollen now, but Im still going to train, although I dont know how itll effect me.

How did you manage this?

[BKdoubleStacker]

- Didnt train thursday, was tired and pissed off

- Trained on friday and did ****** on squats, only got up to 285 x 2. My right knee was REALLY bothering me. I think I might start using my EFS knee wraps that ive had for months and never used.

- Today



ME Bench

Close grip flat BB bench

135 x 8
185 x 8
225 x 3
255 x 1
285 x 1 PR

Seated DB military press

55s x 10
70s x 8
85s x 5 PR
70s x 8
70s x 6

Wide grip pull ups pronated

bw x 8
bw x 8
bw x 7
bw x 5
bw x 5

Incline DB tate presses

40s x 12
40s x 12
40s x 12
45s x 10
45s x 8


So ive been eating quite a bit over the weekend, mostly junk but w/e. Im up about 5 lbs (180). Good day in teh gym today.

[BKdoubleStacker]

Tuesday - did DE squat/deadlift and on my last set of speed deads, i pulled my left hamstring. Ive never pulled it before but i was able to walk fine.

Thursday - did some DE bench



Today -


ME Squat/deadlift


BB squats

135 x 8
135 x 8
185 x 6
225 x 3
255 x 3
285 x 2
305 x 3 PR
315 x 2 PR!!!!

DB SLDL

60s x 4 read below

Standing ab pulldowns

+70 x 15
+80 x 10
+90 x 8
+100 x 8
+100 x 7


So first things first, my hamstring was still tender but I really wanted to lift today. Put some icy hot on it and I also used my knee wraps for the first time ever because my knees have been a ***** lately. My hamstring didnt bother me at all on the squats and I was super amped that I got PR's, although I wonder much the wraps helped. Either way, the reason I havent used the wraps before is b/c i didnt really think i needed them or if i was even ready. They are great because they make me push out my knees which i have trouble doing and I go deeper with them on.

Long post, but lastly, my hamstring was hurting when i did SLDL, that was pretty stupid to do lol Im feeling it now.

[BKdoubleStacker]

ME Bench

Flat BB bench

135 x 10
185 x 8
225 x 3
255 x 1
275 x 3 PR
305 x miss (got it up 4/5 of the way)

One arm DB row

90s x 8
100s x 8
120s x 8

Standing BB military press

115 x 8
135 x 8
135 x 8

Face Pulls
90 x 10
100 x 10
110 x 10


Very happy with the bench, I KNOW i could of gotten 305 if i didnt go 275x3. I will go for 305 and 315 next week.

[Stamina]

Good luck with the 300 range next week!

[BKdoubleStacker]

Good luck with the 300 range next week!

yea thanks, I know i can do 305, but I really want to get 315, that would be a huge milestone.

I actually coulda gotten it today, but the dude who spotted me talks WAY too much and I just hate talking while in teh gym it sets my mood off, but he's prolly the only other person at the gym who knows what hes doing so I kinda get into it too when we talk about training.


I will also tape my squat on friday, I know i keep saying im going to do it but this time i will.