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Getbig Bodybuilding Boards => Positive Bodybuilding Discussion & Talk => Natural Bodybuilding => Topic started by: gcb on January 24, 2006, 08:47:18 PM
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Okay starting my own training thread
tuesday 24/1/2006
back:
machine pull down (supinated grip):
4 x 143.75 kg
4 x 143.75 kg
4.5 x 143.75 kg
(will increase to 145kg next week)
seated row machine:
5 x full stack + 22.5kg (semi-cheat)
6 x full stack + 25kg (semi-cheat)
10 x full stack + 5kg (strict, semi-cheat for last 5 reps)
arms:
tricep pushdown:
4 x 75kg
3 x 75kg
3 x 76kg (added one kilo dumbbell on stack)
immediately followed by 5 x 55kg
(next week start at 76)
db curls (pretty poor form here but I am going heavy)
3 x 37.5kg
3 x 37.5kg
6 x 32.5kg (stricter form)
tricep extension (french press) i hate these - i also went way too heavy
4 really crap form reps x 57.5kg
5 really crap form reps x 47.5kg
hammer curls
7 x 25kg
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Breakdown of current routine
monday off
tuesday: back and arms:
pull down (supine) 3 sets, seated row 2-3 sets, db curls 3 sets, pressdowns/close grip bench 3 sets, hammer curls 0-2 sets
wednesday: shoulders and deadlift
db press 2 sets, smith machine 70% incline (military) press 1 set, deadlift 2 sets
thursday off
friday off
saturday: chest and arms, light back:
bench press 3 sets, db incline press 3 sets, close grip bench 3 sets, light db curls 2 sets, light pressdown 1 set, pull down 2 sets
sunday: legs
squat 3 sets, leg press 2-4 sets, leg curl machine 2-3 sets
Currently using periodization on squats, deadlift and bench press. Am now in week 6.
periodization schedule
week 1 12 @ 60%
2 10 @ 65%
3 8 @ 69%
4 6 @ 74%
5 5 @ 79%
6 4 @ 85%
7 3 @ 90%
8 2 @ 95%
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my stats:
weight: have not weighed myself lately ~107kg (my bf is probably a bit higher than it should be)
height: 6'0
age: 35 in feb
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wednesday 25 Jan 2006
shoulders and deadlifts:
db press:
2 x 5 x 42.5kg
high incline press:
8 x 90kg
deadlift:
4 x 205kg
3.5 x 205kg
Notes:
Have to rethink deadlift. Next week my cycle says I should be doing 217.5kg. At this stage I am thinking
no way. I will look at lightening up tuesdays workout - especially seated row since I did this really heavy
yesterday and this may have affected my performance on the deadlift. There was also basketball and I did
some cardio last night - my legs were particularly sore today. Need to ease off next week if I am going to
make 217.5kg the next day.
Also I think I over-estimated my one rep max (240kg) by maybe up to 10kg. Should probably be around
230kg.
Have noticed some improvements - my grip has gotten a lot better during the cycle. I use straps for
deadlift with alternate grip. I make sure to swap between hands. My left hand is much weaker but it
has been catching up.
Need to also look at my form - maybe lower the weight and go a lot stricter. Not too concerned if I don't
make any improvements on the deadlift as it is my strongest exercise and this is the first time I've done
a full periodization cycle. What I have learnt is that during the light phase of the cycle you can go heavy
on assistance exercises. Once you get to the business end, you need to lighten up on everything else.
This is certainly the case for me.
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saturday 28th Jan 2006
the dreaded chest day:
bench:
3 x 4 x 120kg (bench is my weakness)
next week am to do 3 x 3 x 127.5kg (yikes!)
db incline press:
4.5 x 50kg (needed help to get the last one)
4 x 50kg
7 x 45kg (get this up to 8 then move up to 47.5)
smith machine close grip bench press:
3 x 105kg
4 x 100kg
7 x 92.5kg (get this up to 8 then move up 95)
will perhaps try for a bit more volume next week (ie sets of 6-8)
db curls:
2 x 5 x 32.5kg
cable curl:
10 x full stack (says 150 but stack has cables going from both sides so really lifting 75 from one side
- I don't know really know what the 150 means - it might be pounds)
I wanted to include a little more isolation work for the the chest this workout as I felt I was not hitting
it hard enough:
cable cross-overs: did these for the first time in a while
4 x 100 followed by 8 x 60
will probably do these again next week and go for more of a pump with stricter form - the stack goes up
to 150 so there is something for me to aim for over the next few months.
pec dek:
10 x 60 kg
10 x 70 kg
super setted with:
wide grip pull down:
12 x 110kg (form was pretty poor the last couple of reps)
12 x 110kh (form started to degrade at 8)
tricep pushdowns:
8 x 60kg
Notes:
My chest isn't visibly weak but in comparison to my other lifts on back it is. There is always the ego thing
telling you you should bench more. I think the truth is my shoulders and triceps are quite strong I need
to do more specific pec work - I think I am relying on mostly compound exercises for my chest.
I have set myself to have a 1 rep max of 155kg by end of july. I will see how I go.
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I guess I should try and point out my goals.
I as a computer programmer 5 days a week. During the week I have to aim for short workouts. On the weekends I have a bit more time and can take more time with my workouts. The aim is to attain a level of
strength and build a good body which is maintainable given these restrictions.
Strength goals:
bench press: 180kg (400lb)
squat: 225kg (500lb)
deadlift: 270kh (600lb)
I may never reach these strength goals - however that is irrelevant. Perhaps I will be happy with where
I get and what I look like when I get there. So basically - as close as possible.
Measurement goals: well here I have to see how things go - it really is a visual thing. If I look right I will be
happy. I am not looking to be super ripped - I want a fair degree of definition - fitness model looks say. The
look should be maintainable year round. There has to be give and take as well - maybe I won't be able
to attain the above strength goals with a bf of %10-12 naturally, it doesn't matter this is a hobby and a
work in progress.
Currently I am perhaps carrying a high degree of body fat.
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a pic - note the gut
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Sunday 29th Jan 2006
legs:
squats:
3 x 4 x 157.5kg
I thought I would struggle with this weight but it was only on the last set that I had a little trouble.
Next week I hit 167.5 for 3 - will see how that goes. Estimated 1 rep max is 185kg.
45 deg leg press:
6 x 350kg
6 x 355kg
12 x 280kg (do this with feet close together and shorter range of motion)
lying leg curl:
6 x 62kg (the stack only goes to 50kg so use 2 dbs (6kg each))
5 x 62kg
seated curl machine:
12 x pin@12 (machine goes to 20)
10 x pin@14
Notes:
Legs went well today - I was expecting to struggle with 157.5kg but once I got into it didn't feel that
hard. I had to take long deep breaths between reps. Also did my warm up a bit different this time:
9 x 20kg (bar only)
9 x 70kg
3 x 110kg (acclimatisation set)
1 x 150kg (acclimatisation set)
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tues 31 jan 2006
well they got rid of all the old back machines. This is very annoying as the new machines don't allow you to add weight on top of the stack. They were still installing everything when I got in so had to
do chins:
back:
note: didn't warm up for back
narrow reverse grip chins:
4 x body weight
7 x body weight
8 x body weight
will try to get these up to 15 - then swap as secondary exercise
wide normal grip chins:
4 x body weight (did not rest enough here between sets)
8 x body weight
normally these should be harder than the reverse grip but I found them about the same
new back machine. this back machine works with two independent cables for each arm
you can also do rows on the same machine - it seems a lot harder than the normal pulldown
pull down 100kg x 6
row 100kg x 5
pull down 100kg x 3
arms:
db curls:
40kg x 2 (i really cheated on these)
27.5kg x 8
40kg x 2 (cheats)
tricep pushdown (new machine)
this machine is a lot easier than the lat pulldown machine I used to use
77.5kg x 10
77.5kg x 12
77.5kg x 15
bb preacher curl:
27.5kg x 10
Notes:
Except for biceps this was really a light workout for me. I am writing this the next day and I can really
feel my biceps and forearms have been worked. Will probably stick with chins from now on. There are
a few new back machines which I haven't tried yet - will probably try next week. Probably should
start concentrating more on form now that I can't put the extra weight onto the pulldown. Anyway will
see how things go.
new back routine:
back:
warm-up on pull down machine
2 x reverse narrow grip chins (up to 15)
2 x normal wide grip chins (up to 15)
2-3 x back machine exercise
optional 1-2 x other back machine exercise
arms:
3 x db curls
3 x tricep exercise
(close grip bench / pressdowns (have to work out a way of getting enough resistance))
1-2 x hammer curls
notes:
May decide to add weight around my waist for chin exercises - depends how I find the new machines
and whether I can add enough resistance. Will see how we go.
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wednesday 1 feb 2006
shoulders and deadlift:
was very sore today from yesterdays workout - lower back was okay tho
have decided to do very little shoulder work today and start with deadlifts first
deadlift:
warm-up:
6 x 110kg
8 x 110kg
3 x 150kg
1 x 180kg
1 x 210kg
work sets:
3 x 217.5kg
2 x 217.5kg
dropped the weight on my second work set after the first rep - but reset my grip and did another rep. I don't quite touch the
ground when doing deadlifts (say come within an inch) so its actually harder one I set it down and try to lift again. I may move
permanently to this style of deadlift.
Shoulders:
cable chest machine high incline press.
10 x 50kg
8 x 80kg
Notes:
That was it for today. Next week will go for 2x230kg on the deadlift. This will be the most I have done on the deadlift - 217.5kg is
the most I have done so far and I did that today. I have to remind myself to take it easy on tuesday next week. I should get at
least one at 230kg - we will see anyway. Next week will be the end of the cycle - I haven't decided what I'm doing yet. Probably
will goto 3 sets of 5 for bench, deadlift and squat. May come up with an abbreviated 4 week cycle - will see.
I haven't done too much cardio this week as I wanted to save myself for the deadlift and squat. Also taking very long breaks
between exercises to make sure I am fully recovered but then I usually take 3 to 5 minutes because I tend to train quite heavy.
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saturday 4th Feb 2006
Well I felt tired today. We had a going away at work and were basically at the
pub from 1 till 7pm. Was quite drunk when I got home last night. Someday I am
really gonna have to clean up my diet. Well my strength was down this week
- I was supposed to do 127.5kg for 3 on the bench and I could only get 2 out.
The thing is I have done it before and my dumbbell presses have been going
up so I am at a loss to say what happened.
bench day:
bench press:
2 x 127.5kg
2 x 127.5kg
2 x 127.5kg
I felt really weak at the bottom of the movement - I'm having no trouble
with my lockout. I am going to include more specific pec training in my
workout as I feel I didn't hammer the pecs hard enough at the beginning
of the cycle.
db incline presses:
4 x 50kg
4 x 50kg
3 x 50kg
Weaker on these this week - although 7 weeks ago would have struggled
with 45kg for 5.
smith machine close grip bench:
6 x 95kg
4 x 97.5kg
tricep pushdown - new machine:
81.5kg x 12
85.5kg x 10
this is a lot easier than the old machine - there is a pulley on the weight
stack so when you push down it only moves half the distance. I'll be sticking
with close grip bench from now on.
pec dek fly:
12 x 80
10 x 120
10 x 140
8 x 170
this is a new machine - it seems to be very easy. I am thing of switching to
dumbbell flyes to work the pecs.
pull down machine:
6 x 180
4 x 220
2 x 300
I was just playing around with this machine to see how it would go in my
new back workout.
Notes:
I've actually gotten weaker, but perhaps temporarily on bench. I think there
has not been enough pec specific work in my routine in the past. At this stage
there is one week to go in the cycle but I don't think I will be finishing it. I
was supposed to do 135x2 next week on bench. Maybe I'll try one set and
see how I go or how I feel next week.
The other thing to note is that on dumbell incline presses I don't feel I am
getting a very good pump for the chest. I feel that they work my shoulders
more. May switch to barbell incline presses.
Also found that the pec dek machine gave my chest a good pump, better than
I have had in quite a while. I will definitely be including more flye movements
in my workout.
I'm thinking of changing my chest day:
new chest day:
bench press: warm-up, 3 sets 3-8 reps
bb incline press: 2-3 sets 4-10 reps
smith close grip bench press: 3 sets 4-10 reps
dumbell curls: 2 sets
dumbbell flyes/pec dek: 3 sets 4-10 reps
pulldown/row movement: 2 sets
may also switch up on my shoulder day to do dynamic chest:
bench press (60% of max) 10 sets by 3 explosive reps 30 sec rest
(optional) machine shoulder exercise 0-2 sets
deadlift 2 sets
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sunday 5th feb 2006
legs:
squats:
3 x 167.5kg
3 x 167.5kg
2 x 167.5kg
I felt like I could of got the third one out on the last set but I chickened out.
Not bad though - at 165 I only ever got one set of three. Next week will be
doing 175kg for 2.
leg press:
6 x 350kg
6 x 370kg
seated leg curl:
10 x 150
6 x 80 single leg
6 x 100 single leg
4 x 120 single leg
Notes:
That's it a very short workout.
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Tuesday 7th Feb 2006
Back:
Chin-ups:
Did a proper warm up on one of the lat machines.
6 x Bodyweight + 5kg
5 x Bodyweight + 15kg (dodgy last rep)
4 x Bodyweight + 17.5kg (dodgy last rep)
Machine pull-down (pull down grip):
6 x 240
cable row machine:
8 x 100kg
Machine pull-down (row grip):
4 x 300
supersets (seated db curls + smith machine close grip bench):
cgb: 12 x 70kg
curl: 5 x 30kg
cgb: 10 x 90kg
curl: 3.5 x 32.5kg
cgb: 8 x 90kg, 8 x 70kg
curl: 3.5 x 32.5kg
Notes:
The machine pull down is a new machine. You can take one of two grips: pull down grip which is akin to having a straight bar or row grip which has the inside of the hands facing each other. The pull down grip is more difficult and according to the machine sticky involves fewer muscles. The full stack on this machine goes to 300 – I think this is in pounds.
I am trying to save myself for deadlift tomorrow so I tried not to overdo anything. Chin-ups at 5kg felt fairly easy – I think I will go for more reps next week:
1st set: Bodyweight + 5kg as many reps as possible
2nd set: Bodyweight + 20kg x 5
3rd set: Bodyweight + 20kg x 5
This is the last week of my cycle. Deadlift and squat seem to have benefited most from this cycle so far. Bench press has really stayed where it was. I think my assistance exercises for bench were not correct. Anyway we will see how we go.
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Wednesday 8th Jan 2006
shoulders and deadlifts:
db press:
5 x 42.5kg
5 x 42.5kg
reverse pek dek:
10 x 60
10 x 80
this is a new machine so I'm just getting the feel for it
deadlift:
1 x 230kg
.5 x 230kg (failed)
I was supposed to do 2 x 230 but I was just a bit worried that I might injure myself,
besides this is the heaviest weight I have actually handled.
It looks like this is my one rep max - perhaps I could get 235 out. I think I did a
heavier workout yesterday than I should have for optimum performance today.
Notes:
This is the last week of the cycle and although I didn't reach my target reps I am not
too disappointed. In reality my estimate for a one rep max for the deadlift may have
been further out than I though. Next week I will be going for a bit of a lighter
weight and try and progressively build up. I want to concentrate on getting the form
right for deadlift - I set myself up for the first rep and I do that one properly but I
think I am not lowering my arse low enough for the 2nd and subsequent reps. You
need to lower your arse to get the legs into it and not rely too much on the back.
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Saturday 11th feb 2006
chest and arms:
bench press:
5 x 120kg
5 x 120kg
4 x 122.5kg failed on the fifth rep
start at 122.5kg next week - try and get five out on each set
3d machine incline press:
12 x 70kg
8 x 90kg
8 x 95kg
5 x 100kg
just getting a feel for this. This week I also lowered the incline to hit
my chest more as I felt my shoulders were getting more of a workout.
smith machine close grip bench:
4 x 100kg
4 x 100kg
3 x 100kg
try to reach sets of 5 on these then move up
db curl
5 x 32.5kg
5 x 32.5kg
pec dek machine:
10 x 180
8 x 190
pull down machine
10 x 180
10 x 190
comments:
A couple of new machines this week. I changed the angle on my incline press
to be lower as I felt my shoulders were being hit more than my chest. I am
also using the new 3d rack in my gym - I would prefer a free weight incline
press machine but they don't have one of those at my gym. The 3d machine
is similar to a smith machine only it has two bars at the top and bottom of the
machine to allow the barbell to move backwards and forwards not just up
and down. It takes a little getting used to so I didn't try to go too heavy on
this exercise. You can also set the level the bar can go down to like you
would in a power rack. Gee why didn't they just get a power rack.
Tempted to do close grip bench in 3d rack but it is really an isolation exercise
and I am used to doing it in the smith machine.
I am looking at doing fairly heavy weights from now on on bench. Ideally I
will do a five week cycle:
3 weeks heavy 2-5 reps
1 week 6-8 reps
1 week 8-10 reps
This is not locked in stone - I will see how I feel.
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Sunday 12th feb 2006
legs:
squats:
warm-up: 9x20kg, 9x70kg, 5x110kg, 1x150kg, 1x165kg
2 x 175kg
1.5 x 177.5kg (just missed out on the second rep)
1 x 180kg (failed on second rep)
good day for squats today - I didn't exactly follow the cycle but I am
still happy. 180kg is the most I have ever handled in the squat and the
first one went up quite easily.
45 degree leg press:
6 x 375kg
2 x 390kg (just got stuck at the bottom on 3rd rep)
10 x 240kg (feet in narrow stance)
seated leg curl:
10 x 150
8 x 200
4 x 130 (single leg)
3 x 140 (single leg)
Notes:
That was it for the legs. This was the end of the cycle. From now on will be
looking at doing a cycle similar to bench press:
5 weeks:
3 weeks heavy: 2-5 reps
1 week: 6-8 reps
1 week: 8-10 reps
180kg is the most I have ever handled on the squat. This is cause for
celebration. Next week will probably go for: 160kg x 5
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a better photo of my side tricep
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as I get into better shape I will take more photos - but for now
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tuesday 14th feb 2006
back and arms:
warm-up: cable pulldown: 8 x 60kg, 8 x 60kg, 2 x 100kg
supine grip chin ups:
8 x bw+5kg
3 x bw+20kg
3 x bw+20kg then 2 cheat reps (push off with feet)
overhead row/pulldown machine (use row grip):
5 x 300
4 x 300 (last rep was a little dodgey)
10 x 220
dips (superset with curls):
8 x bw
10 x bw
7 x bw+10kg
db curls:
5 x 32.5kg (seated)
4.5 x 32.kg (seated) (couldn't complete curl on left side)
2.5 x 37.5kg (standing) (couldn't complete curl on left side)
cardio: no
Notes:
Today was a stinker of a day (very hot). I felt a little tired when I finally got to the
gym around 7ish. Took a little bit of a break between back and arms. A note on arms
is that I always superset the tricep exercise with the bicep exercise.
No cardio today as I played basketball yesterday. I will start adding my cardio to
these journals to keep track.
For the moment with chin-ups I will not go heavier than +20kg. Eventual target
should be to get 5 reps with +40kg.
Giving my lower back a break since I feel that deadlifts and squats do enough for
it every week. This is also why I stopped doing bent over rows. The row machine
I use is an overhead row, ie hands facing each other but pulling from overhead.
May switch it up occasionally to include a true row motion.
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I would get down to a lower body fat if I were you.
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This guy isn't super fat - but he is a tad overweight - mostly in the stomach.
Looks like a strong guy already. I would focus on cardio and cutting out soda and snacks.
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I'm going to start adding more cardio. It is difficult with full time work.
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wednesday 16th feb 2006
shoulders + deadlift:
db shoulder press:
3 x 45kg
3 x 45kg
reverse pek dek:
10 x 90
7 x 110
deadlift:
trying to work my forearms and grip a bit more so did warm up without straps
warm-up:
8 x 110kg (no straps) (overhand left/underhand right)
7 x 110kg (no straps) (overhand right/underhand left)
2 x 150kg (no straps) (overhand grip)
1 x 180kg (no straps) (overhand left/underhand right)
5 x 205kg (straps) (over left/under right) (lost my grip on 4th rep and had to reset for 5th)
1 x 207.5kg (straps) (over right/under left) (lost my grip on this one - decide to rest 5 min and try again)
3.5 x 207.5kg (straps) (over left/under right) (couldn't quit get the fourth one up)
cardio:
10 minutes hard on elliptical machine - 3 minute cool down
(gym closed after this so there wasn't time for more)
I use the highest resistance setting on this so I'm not going extremely fast but it does get me sweating
and puts up my heartrate.
Notes:
Shoulders have stagnated lately. I'm wondering if i'm doing too many pressing exercises - all of which work my
shoulders.
exercises:
sat: bench press 3 sets
sat: incline press 3 sets
sat: close grip press 3 sets
sat: pek dek 2 sets (even felt my shoulders working on these)
tues: dips 3 sets (my shoulders were also sore from these)
wed: db shoulder press 2 sets
wed: reverse pek dek 2 sets
That makes a total of 18 sets that work the shoulders directly or indirectly in one week.
May change dips for push-downs on tuesdays and concentrate on getting more reps out and drop
a set on pek dek for now - so only do one set. I've been going to failure a lot too - may try for more reps
on some exercises and avoid going to failure. Next shoulder day:
db shoulder press:
8 x 35kg
1-2 x 47.5kg
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Cardio schedule:
tues: 10-15 minutes (medium to hard)
wed: 10-15 minutes (medium to hard)
sat: 20-40 minutes (light to medium) - don't want to affect legs too much for sundays workout
sun: 20 minutes (light)
This will vary according to whether I play basketball which is usually tuesdays and thursdays. Basketball usually
takes a lot out of me so I will skip tuesdays cardio if I do.
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saturday 18th feb 2006
chest and arms:
bench press:
I stuffed up my warm ups
warmup: 8x60, 4x90, 1x110
4 x 122.5kg (failed on the fifth)
4 x 122.5kg (failed on the fifth)
5 x 122.5kg
I only did three warm up sets - really my last work set should have been the
hardest but it felt easier than the other two. Have to warm up properly
next week. As long as I get five reps out will keep going up - next
week 125kg.
3d incline press:
7 x 100kg
8 x 100kg
8 x 102.5kg
Still getting my feel on these. Next week 107.5kg
smith machine close grip bench press
super set with barbell curls:
cgb 6 x 100kg
curl 7 x 57.5kg (extra strict)
cgb 5 x 102.5kg
curl 7 x 57.5kg (extra strict)
cgb 3.5 x 105kg (just failed on the last one)
machine pulldown superset with pek dek:
pulldown 10 x 200
pek dek 6 x 200
pulldown 10 x 200
cardio:
20min elliptical varying intensity medium
10min treadmill low intensity
Notes:
Proper warm up for bench press:
8-10 x 60kg
5-6 x 90kg
3 x 100kg
1 x 110kg
Next week will go at 125kg on bench.
Week after drop down to 110kg for sets of 8-10
Week after 115kg for sets of 6-8
Week after back to 125kg+
That's it really - felt like a good workout today.
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sunday 19th feb 2006
legs:
squats:
4 x 160kg
4 x 160kg
4 x 160kg
Felt good doing these was running out of energy towards the end. Next
week 162.5kg.
45 leg press:
4 x 380kg
3 x 380kg
Felt like I had less energy for these after squats - will stay on this weight
until I get a set of 6 out.
seated leg curl:
10 x 160
10 x 170
1.5 x 150 (one leg)
cardio:
20 min on treadmill (light)
Notes:
I really ran out of energy after doing squats. I have been a bit stricter with
my diet so that could have had an effect.
I am going to set a target for squats of 5 x 180kg in 6 months.
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tues 21st feb 2006
back and arms:
reverse grip chin-ups:
9 x bw+5kg
4.5 x bw+20kg (didn't really get out the last rep)
4 x bw+20kg
machine pull-down:
5.5 x 300
5 x 300
9.5 x 240
tricep push-downs + db curl superset:
tri: 14 x 87.5kg
bi: 4 x 35kg
tri: 12 x 87.5kg
bi: 4 x 35kg (really cheated on last rep - especially on left arm)
tri: 14 x 87.5kg
bi: 3 x 35kg
my arms felt quite pumped after this
cardio:
20min elliptical trainer (medium-hard)
Notes:
Will go for chin-ups with 20kg and then 22.5kg next week.
Db curls: will stick to 35kg for a few weeks until I can get 4-5 reps fairly
easily - then go up to 37.5kg.
Tricep pushdown: this is really easy at the moment - will concentrate on
getting up to 20 reps per set. I can't go any heavier because this is as
heavy as the machine will go. I will have to change exercise - do french
presses (which I hate). Trying to concentrate on a tri exercise that doesn't
work the shoulders too much.
I had extra time at the end of my session so I went for quite a hard cardio
session.
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wednesday 23rd feb 2006
shoulders & deadlift:
db shoulder press:
8 x 35kg
2 x 47.5kg
next week 37.5kg by 8
reverse pek dek:
8 x 100
9 x 120
deadlift:
7 x 182.5kg
5 x 182.5kg
just didn't have it in me to do deadlift today
cardio:
10 min treadmill (medium)
Notes:
Didn't sleep well last night and was very tired - almost decided not to go in. Last nights
workout and the lack of sleep probably had an effect. Also did quite a bit of hard cardio
May have to occasionally ease of on tuesdays workout so I can go heavy wednesday.
-
GCB - how high is your protein intake? Are you getting enough good fats in your diet?
XS
-
GCB - how high is your protein intake? Are you getting enough good fats in your diet?
XS
Yeah at one stage I was eating a ton of protein - supplementing with protein powder.
At the time I also found I could train more often without overtraining as much, I was not
working either so I could sleep as much as I liked.
Nowadays I look to get at least 30 grams per meal. I only have three meals a day - on
non workout days. On workout days I tend to have an extra protein shake at night after my
workout.
For breakfast I have two pancakes made with LSA phyto soy (linseed, sunflower, almond
and soy meal), psyllium husk, protein powder, wheat/oat bran, yoghurt with walnuts and
raspberries and/or blueberries.
protein: 30-40 grams.
For lunch I have two sandwiches. One with smoked salmon and the other with some type
of smoked meat (parma ham or such). Also have some fruit (apple, nectarine, peach).
protein: 20-30 grams
Dinner: either fish or white meat (turkey, chicken), also beef/pork fillets are very lean.
Often have fish (good fats) 3 or more times a week. Also try do get in a legume such as:
lentils (red/green), chick peas, red kidney beens, soy beans
protein: 40-60 grams
Snacks:
unfortuneately I have been eating chocolates which are provided for us at work in those
charity boxes - I will try to cut these out by buying my own high protein snack bars.
Some good snack alternatives: almonds, cashews, peanuts, dried figs, dried apricots.
Total protein: 100 odd grams + 30 gram protein drink on workout day
I try and eat a lot of fish so I get plenty of good fats.
A good recipe for a salad (which I often make):
grated carrots (low GI)
linseeds/flaxseeds (good fats)
pepitas (good fats)
sunflower seeds (good fats)
paprika + ground coriander
salt + pepper
red wine vinegar
olive oil
Supplements:
flaxseed 1000mg (good fats)
glucosamine 1500 + chondroitin 100 (for the joints)
multi-vitamin
Now that I review it I could sneak in an extra bit of protein by just purchasing a box
of high-protein bars and eating these as snacks instead of chocolates during the day.
I don't keep that close an eye on my diet and it shows. Really at this stage my diet is
nowhere near strict enough and I tend to drink on fridays and weekends as well.
My dinners on the weekend also tend to be bigger.
-
GCB , I suggest doubling your intake of protein, pronto. It is definitely holding you back. You are already a strong guy and upping the PRO will get you where you want to go much faster.. Breakfast double for sure(EGGS) and lunch add another chunk or 2 of Salmon in there. Get some bars to pound down between meals. Lower carb for sure. Nighttime protein shake every night will have you rockin' in the morning. You can do it. Keep up the cardio and tweak your diet a little and it will be fun to rip in to those weights..
One more suggestion , add some creatine to your stack and the weights will start poppin'..
Keep going and have fun,
XS
-
I suggest keeping your protein intake moderate.
Look for a big post-workout intake of fast carbs however.
I also suggest you start making your own lunch boxes, consisting of brown rice, tuna and steamed vegetables, add soy or something for flavor. The tuna can be exchanged for any kind of fairly lean protein source such as chicken, turkey, smoked ham.
The sandwich bread isn't doing you any favors.
Eat porridge made from oats in the morning, eat it with skim milk and non-sugar jam.
Eat a banana around 10 AM. In the afternoon, eat another banana or two with a small protein shake.
Just some suggestions.
YIP
Zack
-
saturday 25th feb 2006
chest and arms:
bench press:
3 x 125kg
3 x 125kg (failed on the 4th rep)
3 x 125kg (failed on the 4th rep)
3d machine incline press:
8 x 105kg
7 x 107.5kg (failed on the 8th rep)
7 x 107.5kg
smith machine close grip bench:
3 x 107.5kg
3 x 105kg (failed on 4th rep)
4 x 100kg (failed on 5th rep)
barbell curl:
8 x 57.5kg
8 x 57.5kg
machine pulldown:
7 x 220
machine seated row:
7 x 80kg
this is a new machine - I think I will be switching
to it for a few weeks.
cardio:
20min elliptical (medium)
6min treadmill (medium)
Notes:
Next week will drop down on bench to ~110kg. I was a bit
disappointed on bench I was expecting to get 4 reps out
at 125kg. Still there is always next time. Next two
weeks will be using slightly higher reps before returning
to 125kg.
Always do one back exercise. I used the new seated row
machine for the first time this week. I think I will be
using it instead of the pulldown machine for a few weeks.
Didn't overdo cardio as I want my legs to be fresh for
squats tomorrow.
-
Thanks for the advice guys - I am looking to replace my sandwich lunches with microwave home meals
which should be much healthier. Also will look at purchasing a box of "oh yeah" protein bars to replace the
chocolate cravings I get at work.
-
sunday 26th feb 2006:
legs:
squats:
4 x 162.5kg
4 x 162.5kg
2 x 167.5kg (failed on the last rep)
leg press:
5 x 380kg
4 x 380kg
seated leg curl:
11 x 150
10 x 180
6 x 120 (single leg)
cardio:
20 min on treadmill (moderate) + 5min cool down
Notes:
Well I was very happy today with squats. Last set just ran out of gas at the bottom of the movement
but this was at a heavier weight. Next couple of weeks will ease off on squats going for slightly higher
reps. I'm thinking 135-140x8 for first week then 145-150x6 for following week. Then back to heavy
squats and trying to get triples with 167.5.
Leg press was very hard after squats - I took a long rest and took my time doing these. As soon as I
hit six reps will go up.
Seated curl. I want to set a target for seated curl to make sure I am improving. Will look to get 10x200
out.
Cardio was of moderate intensity: running at 8.2km/h for 20min with the hill profile (variable slope) will
look to get this up to 9km/h doing it fairly easily and maintain - occasionally hitting it a bit harder
maybe.
-
recent photo
-
You look great! Once you lean out you'll be so buff!
-
Yeah I need to lose a few pounds - I'm working on it.
-
Nice post BroadStreetBruiser. So nice of you to give a compliment for once. ;D
I agree, looking good bro. Keep up the work.
-
tuesday 28th feb 2006
back and arms:
reverse grip chin ups:
9 x bw+5kg
5 x bw+20kg
4 x bw+22.5kg
2 x bw+25kg
pulldown row machine:
6 x 300
6 x 300
10 x 240
db curls superset with tricep pushdown:
curl: 4 x 35kg
tri: 16 x 87.5kg
curl: 4 x 35kg
tri: 16 x 87.5kg
curl: 4 x 35kg
tri: 14 x 87.5kg
cardio:
Earlier during the day played basketball so only 4min of cardio on treadmill
Notes:
On the chin-ups felt I wasn't quite getting enough work with the low reps so I did an extra set.
My form for dumbbell curls is not strict enough - may concentrate on stricter form next week. This will
probably mean I don't get as many reps out, so will go for 2 heavy sets and 1 medium set.
-
wednesday 1st mar 2006
No workout today. Was scheduled for a workout but my body needed a break - will be working out again on
saturday.
-
saturday 4th mar 2006
chest and arms:
real stinker of a day today - hot and humid - this certainly affected my enthusiasm for training
bench press:
8 x 110kg
8 x 110kg
8 x 110kg
3d machine incline press:
5 x 110kg
6 x 110kg
5 x 112.5kg
bb curl superset with smith machine close grip bench:
cgb: 2 x 110kg
curl: 7 x 60kg
cgb: 5 x 100kg
curl: 6 x 60kg
cgb: 5 x 100kg
machine seated row superset with cable cross-overs
row: 8 x 85kg
cc: 10 x 80
row: 7 x 90kg
cardio:
20 min elliptical trainer (medium)
10 min treadmill hill profile (medium 8.4km/h)
Notes:
Very hot today - the cardio nearly killed me. Could have pushed a bit harder on bench but did not want
to go to failure - next week 115kg - 117.5kg for 3 sets of 6-7 reps. After that back to heavy bench with
125kg. Went a little heavier on the auxiliary exercises today because I was going a little lighter on bench.
I can't seem to break 5 reps with 100kg for close grip bench - I wan't to get 6 reps out. Will try again
next week.
Barbell curl: I'm really liking this exercise at the moment my form is really strict and I will try to keep it that
way. Every time I hit 8 reps I will go up.
I really concentrated on getting my bench technique right today. These lighter days are especially good for
helping perfect technique. Squeeze shoulder blades together, feet wide, back arched and keep butt on bench.
It was a little uncomfortable when I first started doing it but it is getting easier.
-
sunday 5th mar 2006
legs:
squats:
8 x 140kg
8 x 142.5kg
5 x 145kg
These higher reps really took it out of me. I had to go easier for the rest of the workout.
I did a lot of cardio yesterday as well so that could also have had an effect.
45 leg press:
6 x 240kg
6 x 280kg
6 x 320kg
Will try to get back to 380 next week.
seated leg curl:
9 x 180
8 x 190
9 x 200
cardio:
no cardio as I ran out of time (gym was closing).
Notes:
I got through the first 2 sets of squats okay but on my third set I just didn't feel I could go past 5.
Same with the leg press I lacked energy. Next week will be squatting 150 for sets of 6. I will also
try to go back up to 380 on the leg press. Will be cutting back previous days cardio to just 20 min.
-
tuesday 7th mar 2006
The power failed at the gym tonight so could only get 2 sets in before they booted us out.
back:
pulldown machine:
7 x 300
6 x 300
Cardio: no
Notes:
I should be fresh and ready to pull some heavy deadlifts tomorrow.
-
wedenesday 8th mar 2006
shoulders and deadlift:
db shoulder press:
3 x 45kg (missed my kick up)
4 x 45kg
reverse pek dek:
5 x 140
3 x 170
deadlift:
warm-up:
6 x 110kg
8 x 110kg
3 x 150kg
1 x 190kg
work-sets:
3.5 x 210kg
2 x 210kg
Cardio:
20 min elliptical (medium)
Notes:
Didn't go too hard on deadlifts today. Will probably start doing a 3-week cycle on deadlifts with upper limit set
at 210kg (until I get a set of 5 then will move up). Next week go for 8x170kg - I should be able to do this
without too many problems week after 5x190kg. Also will lighten up back work on previous day before a heavy
deadlift workout.
Other factor is my back workout tuesdays - I have been going way too heavy on everything. Will now do one
exercise heavy (the first) and second exercise lighter (8-12 reps not to failure). Occasionally will go heavy on
second exercise. This should help make sure I don't overtrain.
-
saturday 11th mar 2006
chest and arms:
bench press:
3 sets: 6 x 115kg
3d machine incline press:
3 sets: 6 x 110kg
superset of smith machine close grip bench and barbell curl:
press: 3 x 102.5kg
curl: 8 x 60kg
press: 4 x 102.5kg (failed to get the 5th rep)
curl: 7 x 60kg
press: 4 x 102.5kg (failed to get the 5th rep)
seated row machine:
11 x 70kg
4 x 100kg
Cardio:
20 min elliptical (medium intensity)
Notes:
Didn't push too hard on bench today. Incline bench was in fact harder. Pushed quite hard on close
grip bench. Next week back up to 125kg on bench press - will lighten up a little on incline - go for
sets of 8.
Close grip bench: will stay at 102.5kg until I can get 3 sets of 5 reps.
Barbell Curls: once I get two sets of 8 will move up in weight again.
Next week:
bench: 3 sets 125kg
incline: 3 sets 105kg
close grip: 3 sets 102.5kg
barbell curl: 60kg
seated row: 12-15x70kg, 100kg to failure.
-
sunday 12th mar 2006
legs:
squats:
6 x 150kg
6 x 152.5kg
6 x 152.5kg
45 leg press:
6 x 280kg
6 x 330kg
1 x 380kg
6 x 350kg
no leg curls today as the machine is broken
Cardio:
17min on treadmill @ 9.0 km/h
Notes:
My leg press is getting back up there after falling back a bit. Next week will aim for a set of 6 at
360kg. Next week squats will bit at 167.5kg for sets of 3. This seems to be a lot less of a drain than
doing higher rep squats.
Unfortunately the cable was broken on the seated leg curl. Allows me to take a break from leg curls.
Reminds me I will occasionally try to ease off on volume. Specifically saturdays workout:
bench press 3 sets -> 3 sets
incline press 3 sets -> 2 sets
close grip bench 3 sets -> 2 sets
curls 2 sets -> 2 sets
seated row 2 sets -> 2 sets
Just feel I have been overworking chest and bench press - so will ease off a little.
-
tuesday 14th mar 2006
back and arms:
wide grip pulldown:
10 x 240
8 x 260
3 x 280
narrow row grip pulldown (easier):
13 x 180
12 x 220
11 x 240
super set bi with tris:
db curl: 5 x 35kg
pushdown: 19 x 87.5kg (equivalent to 0.5 weight)
db curl: 4 x 35kg
french presses: 11 x 37.5kg
bb preach curl: 10 x 37.5kg
pushdown: 16 x 87.5kg
cardio:
15min elliptical (medium)
Notes:
Trying to take it a little easier on these back exercises today and go for a little more of a pump. Will
be building back up my weights for the next few weeks. Have to make sure I don't go heavy when I'm
doing heavy deadlifts the next day. The pulldown machine goes up to 300 so when I am comfortably
doing sets of 10 will go back to chin ups. May occasionally do chins for a change now and again, the
only thing is chins seem to be a lot harder on the body.
I felt really strong on the curls after my easy workout the week before. Need to put in a little more of
these "breaks" now and again to let my body recover a little. May consider dropping a few sets here
and there. Today I did 6 sets for back and 3 each for bis and tris - an easy week would be if I
dropped one set of the back and one set each of the bis and tris.
-
Looking to reduce my waistline somewhat. Will start being stricter with my diet.
Cardio:
monday: pass
tuesday: 15-20 min
wednesday: 15-20 min
thursday: basketball/15-20 min
friday: pass
saturday: 20 min
sunday: 20 min
I was making the mistake of going too hard on cardio and then I would feel tired and unable to do the next
days workout properly. Also focus on not doing so many heavy sets.
I have started bringing in microwave lunches: brown rice + some sort of meat + beans.
-
How many calories you taking in (estimate) ?
-
I only have three meals a day - on
non workout days. On workout days I tend to have an extra protein shake at night after my
workout.
You need to eat more frequently.
-
Unfortunatley I would have to agree with Bast, you need to double your meals if you want to gain muscle.
-
Eat more and up the reps, 3 reps is ridicilous if you want muscle.
-
I am going to start having a protein shake before I go to bed and have some sort of protein bar during the day at work. I will try to reduce
my calories for my other meals.
-
wednesday 15th mar 2006
shoulders & deadlift:
db shoulder press:
4 x 45kg
4 x 45kg
deadlift:
7 x 170kg
7 x 170kg (had to reset my grip three times)
cardio:
15min elliptical trainer
notes:
Didn't go too hard on deadlift today. My grip was a bit weak when I swapped hands so I had to reset my grip three times - this actually
made the exercise harder. I could have done more but I didn't want to go too hard today on deadlift. Next week 190kg x 5.
May take a break from shoulders altogether next week as they get worked pretty hard on chest day - may just do cable laterals instead.
-
I am going to start having a protein shake before I go to bed and have some sort of protein bar during the day at work. I will try to reduce
my calories for my other meals.
how many calories are you eating?
-
how many calories are you eating?
To tell you the truth - I don't know, I have never really counted calories and it shows.
I'll try to make an estimate:
morning:
300g special pancakes:
protein powder ~30g
oat + wheat bran ~60g
blackberries ~40g
LSA soy blend ~50g
low fat yoghurt ~50g
macronutrient estimate:
protein: 45g
carbs: 150g
fats: 80g
lunch:
turkey 150g
beans + sauce (home made) 100g
buckwheat 200g
macronutrient estimate:
protein: 45g
carbs: 100g
fats: 30g
snacks:
2 x honey noughat bars
macronutrient estimate:
protein: 5g
carbs: 45g
fats: 11g
dinner:
fish: 150g
turkey: 100g
tomato salad + olive oil: 200g
zucchini + olive oil + lemon: 100g
salad + vinegar: 100g
beans + sauce (home made) 50g
1 mango: 100g
macronutrient estimate:
protein: 60g
carbs: 100g
fats: 60g
protein shake:
skim milk: 250ml
protein powder: 40g
macronutrients:
protein: 45g
carbs: 17g
fats: 2g
totals:
protein: ~200g
carbs: ~410g
fats: ~180g
do you know the caloric content of macronutrients?
-
Fat contains 37 kilojoules = 9 cal
Alcohol contains 29 kilojoules = 7 cal
Carbohydrate contains 16 kilojoules = 4 cal
Protein contains 17 kilojoules = 4 cal
-
That makes about 4000 calories per day - I don't know if thats right tho. I think this is probably an underestimate and I am eating more
like 5000+ calories a day.
-
How do you figure you're getting 180g fat? The only fat source (that has more than minimal fat) I see is olive oil.
-
You maybe right - but I don't have the figures for all the macronutrients in front of me - I'm currently at work. It's probably more like 100g
and the carb count maybe off too.
-
saturday 18th mar 2006:
chest and arms:
bench press:
3 x 125kg
4 x 125kg
4 x 125kg (failed on the 5th rep)
smith machine incline press:
12 x 90kg
6 x 105kg
5 x 105kg
smith machine close grip bench press superset with barbell curl:
cgbp: 5 x 102.5kg
curl: 7 x 62.5kg (last rep was really dodgey)
cgbp: 4 x 102.5kg
seated machine row:
13 x 70kg
6 x 100kg
cardio:
20min elliptical trainer (medium)
notes:
Well I was stronger on the bench today. I will stick with 125kg until I can get a set of 5 out. Two
more heavy weeks before I start the cycle again (5 week cycle).
Tried to reduce my sets a little this week. I didn't feel as if the workout dragged on a bit like I usually
do. Will see how I feel and do next week.
I wasn't going to do cardio today but I felt quite good after my workout.
-
sunday 19th mar 2006
legs:
squats:
3 x 167.5kg
2 x 167.5kg
1 x 167.5kg
45 leg press:
8 x 280kg
7 x 360kg
cardio:
20min treadmill @ 9.2km/h
notes:
Well I felt a bit weak on squats today. Next week will try again an 167.5 to get 3 sets of 3. Two more heavy weeks then back to light
weights.
-
tuesday 21st mar 2006:
back + arms:
wide grip machine pulldown:
9 x 260
5 x 280
5 x 280
narrow row grip machine pulldown:
11 x 240
9 x 240
superset french presses/db curls:
10 x 42.5kg / 3 x 37.5kg
10 x 45kg / 3 x 37.5kg
8 x 47.5kg / -
bb curl:
10 x 47.5kg
cardio:
12min elliptical trainer
notes:
My form is not perfect on the db curls - next week will try seated curls to see how many I can get. Also next
week will do a lighter back workout in anticipation of deadlifts the next day.
I'm starting to not mind french presses - next week will work in one set of dips.
-
wednesday 22nd mar 2006
shoulders + deadlift:
superset cable laterals/reverse pek dek:
10 x 35 / 8 x 140
7 x 40 / 6 x 150
deadlift:
5 x 190kg
5 x 190kg (had to reset my grip once)
cardio:
20min treadmill hill profile @ 9.1km/h
notes:
Alot quicker workout today. I didn't try to do too much or too heavy a weight for shoulders. Will do the same
again next week. Once I start my cycle again on the bench press (lighter weights) will go back to db shoulder
presses. For now will stick with laterals and reverse pek dek for next week.
Deadlifts felt good today I didn't struggle too much with the weight could have possible got sets of 6 out.
Next week will be going heavy (210kg) for hopefully a set of 4 or 5. Then start the 3 week cycle again. May
looking at lightening up the previous days workout (tuesday) next week so I am not overtaxed for deadlift.
-
How much have you lost since you started? That's quite a workload.
-
How much have you lost since you started? That's quite a workload.
If you mean weight wise - I don't know. I go by looks and photos. I've put on weight again since I started working again. At one stage I was ~90kg with the following stats - bench: ~120kg, deadlift: ~170kg, squat: ~150kg. I was really fit at that weight - ran 11km on the treadmill on a hill profile. I wasn't working so I had a lot more time to do it - I was doing a lot of cardio which I just haven't got time for now.
I'm just happy now if I make gains and my weight stays the same.
-
saturday 26th mar 2006
chest + arms:
bench press:
3 x 125kg
3 x 127.5kg
3 x 127.5kg
db incline press:
1 x 50kg (missed the kick up)
3 x 50kg
machine press:
13 x 150
8 x 230
bb curls:
2 x 60kg
2 x 70kg
smith machine close grip press:
4 x 105kg
9 x 90kg
seated row machine:
15 x 70kg
7 x 100kg
cardio:
20min elliptical trainer (medium)
notes:
It didn't look like I was going to beat last weeks numbers on the press so I wanted to go up and use a
little more weight. Will go for 127.5kg again next week, after that start the cycle again with lighter
weights.
I really struggled with dumbbell presses this week - next week will go for a much lighter weight and try
to get more reps in.
-
sunday 26th mar 2006
legs:
squats:
3sets of 3 x 167.5kg
45 leg press:
7 x 340kg
5 x 370kg
seated leg curl:
10 x 170
8 x 200
cardio:
no cardio today as I wanted to give my legs good recovery.
notes:
Well I was very happy with squats today i got my 3 reps in. Next week will be going for 3x170kg.
Week after its back to light weights for a couple of weeks.
-
why are you doing sets of 2-3 reps?
-
why are you doing sets of 2-3 reps?
Because they work for me - especially on squats. I also want to be pretty strong.
-
tuesday 28th mar 2006
back + arms:
machine pulldown:
3 x 300
3 x 300
row pulldown:
13 x 200
13 x 200
superset dips/seated db curls:
12 x bw / 3 x 35kg
8 x bw+15kg / 2 x 35kg
6 x bw+20kg
bb curls:
8 x 57.5kg
cardio:
20min elliptical trainer
notes:
Short workout today. Didn't try to overdo back - went heavy with low sets and reps, hopefully
this won't take too much out of me for deadlifts tomorrow.
Seated curls are a lot tougher than standing curls - probably indicates that I am cheating a little
too much when I stand.
Will go easy tomorrow on shoulders as I have done dips today - so just light laterals and reverse
pek dek for 2 sets each tomorrow.
-
wednesday 29th mar 2006
shoulders + deadlift:
superset cable laterals/reverse pek dek:
10 x 35 / 7 x 150
10 x 35 / 3 x 180
deadlift:
warm-up:
7 x 110kg
8 x 110kg
3 x 150kg
1 x 190kg
1 x 200kg
work-sets:
4 x 210kg (had to reset my grip once)
3 x 210kg
cardio:
20min treadmill @ 9.5kmh
notes:
My shoulders felt a little funny after dips yesterday so I didn't go too heavy on laterals.
I didn't think I would improve on deadlifts as I felt really tired today so I was really happy to get 4 and 3.
I will start the cycle again (3 weeks) next time I will try for 212.5kg at the end of the cycle just to keep
my numbers moving up. Cycle: 7-8x170kg / 5x192.5kg / ?x212.5kg.
Another thing with the grip on deadlifts I found if I wind up my straps very tight I can go hold on for longer.
I haven't been doing this which meant I had to reset my grip once or twice during a set. Should probably
do deadlifts occasionally with no straps to improve my grip strength.
-
Saturday 1st April 2006
chest + arms:
bench:
125kg x 4
127.5kg 3 (+ 3 assisted reps)
127.5kg x 4
incline db press:
45kg x 7, 45kg x 7
superset bb curl / smith machine close grip bench:
65kg x 5 / 105kg x 5
65kg x 4 / 105kg x 4
machine seated row:
75kg x 13
100kg x 8
cardio:
15min elliptical light
notes:
I was very happy on bench today - I got 4 reps at 127.5kg unassisted. Someone gave me a spot my
second set and even though he said he didn't help me (much) I think he was a significant contributing
factor. Last set was totally unassisted. Will now start the cycle again: week 1@110kg, week 2@117.5kg
week 3@127.5kg, week 4+5@127.5kg-130kg.
Want to build up to doing sets of 8 at 50kg with incline dumbbell presses. It felt better this week using a
lighter weight. As soon as I get a set of 8 will go up in weight.
Try to get back to doing sets of 8 on barbell curls - ie stay on 65kg until get a set of 8 out
Will continue to do dips during the week as this is helping my bench press.
-
sunday 2nd april 2006
legs:
squats:
3 x 170kg
2 x 170kg (failed at the bottom)
2 x 170kg
45 leg press:
7 x 340kg
6 x 360kg
seated leg curl:
10 x 180
10 x 190
cardio:
20min treadmill @ 9.2kmh
notes:
Very happy with squats to get a set of 3 out on 170 - this is biggest triple I have ever done. Two
weeks of higher reps now on squats - I think I will come back at 172.5kg after that just to keep the
weights going up.
Will look to be getting 380 on the leg press next week.
-
Good news - measured my waist it is down three centimetres to a still unacceptable 98 :'(.
To put this in context:
expanded chest: 125.5
arms: 47.5
legs: 68
-
tuesday 4th apr 2006
back + arms:
row pulldown:
300 x 9
300 x 9
lat pulldown:
300 x 4
220 x 10
240 x 8
superset dips/db curls:
bw+15kg x 8 / 32.5kg x 7
bw+30kg x 5 / 40kg x 1.5 (really cheated on these)
bw+30kg x 3
bb curl:
57.5kg x 8
cardio:
10min elliptical trainer (hard)
notes:
Changed up my routine a bit for back doing the row pulldown which is slightly easier - as a consequence was doing slightly
higher reps. Will possibly do chin ups next week.
My right shoulder is really sore from doing dips. This is a pity because I am really enjoying the movement - I may start to
do dips every second week to give my shoulder a break. If it doesn't improve I will have to give up dips altogether.
I got a 40kg curl in but I really cheated to get it up. Next week I will concentrate on stricter form with less weight and go
for higher reps as I haven't had a good pump in my biceps for a while.
-
wednesday 5th apr 2006
shoulders + deadlift:
superset cable laterals/reverse pek dek:
35 x 11 / 140 x 8
40 x 8 / 150 x 7
deadlift:
2sets of 170kg x 8
cardio:
20min treadmill @9.7kmh (hill profile level 5 of 20).
notes:
Right shoulder still really sore from dips yesterday but didn't affect my laterals too much. Grip is a lot better on deadlift
now that I wind my straps up real tight, I'm even touching the ground on some of my reps - this was causing the straps
to loosen before.
Cardio - well I just keep putting up the speed - it didn't feel as hard as last week at 9.5. I will do a short 10min sprint on
sunday instead of the normal 20min (probably at around 11kmh with no hill profile).
-
saturday 8th apr 2006
chest + arms:
bench press:
3 sets of 112.5kg x 8
db incline press:
45kg x 8
47.5kg x 5
superset bb curls / smith machine close grip bench:
65kg x 5 / 105kg x 4
65kg x 5 / 105kg x 5
seated machine row:
80kg x 11
100kg x 9
cardio:
10min treadmill @10kmh
notes:
The right shoulder is still a bit sore. I felt it slightly when I warmed up for bench, but once I was into it
the shoulder was fine. It did bother me a bit more on dumbbell incline presses - I will keep an eye on it.
I won't be doing dips for a while until it feels better.
Bench press was fine - I felt I got a really good pump. Next week will do 117.5kg for 6. On incline
dumbbell presses I felt my right shoulder a bit but hopefully since I won't be doing dips the shoulder
should be better next week. I will try and start incline dumbbell presses at 47.5kg next week and stay
on that weight until I get a set of 8 out.
barbell curl - I seem to do always get a better pump on this exercise than I do with dumbbells. Again
will stick with this weight until I get a set of 8 out.
Ran out of time for cardio so I upped the intensity a bit - 10kmh for 10mins felt pretty easy - I will still
be doing a 5min sprint tommorrow maybe with some really light elliptical afterwards.
-
a picture of my legs
-
sunday 9th apr 2006
legs:
squats:
140kg x 10
142.5kg x 10
145kg x 8
45 leg press:
380kg x 1
380kg x 1
310kg x 6
seated leg curl (single leg):
130 x 5
140 x 3
cardio:
5min treadmill @12.5kmh
10min elliptical (light)
notes:
Well that was it for legs today. Squats were easier than the last time I went light - high reps on squats does take a lot out of
ya. I was puffing and panting for a couple of minutes after each set.
Leg press - was a bit disappointed I was hoping to get more reps at 380 - next week will try 370 instead.
-
tuesday 12th apr 2006
back + arms:
pulldown machine row grip:
300 x 10, 300 x 10
pulldown machine wide overhand grip:
280 x 7, 280 x 6, 280 x 6
superset chest machine press / db curls (very strict form):
210 x 10 / 32.5kg x 4
250 x 9 / 32.5kg x 4
- / 32.5kg x 4.5
cable chest machine:
120 x 6, 150 x 4
cardio:
20min elliptical (medium)
notes:
Will go at least one more week with current back exercises then probably change up - might do some sort of row movement.
Tried a few of the chest machines today as I wanted to give my shoulder a rest from dips. The cable chest machine is definitely a
lot harder - I may switch to using it (this is supposed to be a triceps/chest exercise). It only goes up to 200 but that should be
plenty for me for the time being.
Curls were a lot harder today as I tried to be very strict and not swing the weight too much. May drop the weight again next week
to get a few more reps out. I think I might look at getting from 8-12 reps - may even look at doing drop sets.
Arms next week:
3 sets superset db curls / cable chest machine:
30kg x 5-6 drop 25kg x 5-6 / 130 x 5-6 drop 100 x 5-6
Might do this for two weeks - it should be quite intense so I don't want to overdo it.
-
wednesday 12th apr 2006:
shoulders + deadlift:
cable laterals:
40 x 10, 45 x 8, 45 x 8
reverse pek dek:
90 x 12, 110 x 12
deadlift:
192.5kg x 5, 192.5kg x 5
cardio:
12min treadmill @ 10kmh
notes:
Will go for 45 and 50 for laterals next week. Will keep reverse pek dek at about 12 reps.
Deadlift was fine today - I didn't feel as strong as usual but I got the job done. I am now touching the floor on almost every
rep.
Cardio - will try to build up to a full 20min at 10kmh - next treadmill session sunday will go for 14min @ 10kmh.
-
saturday 15th apr 2006
bench + arms:
bench press:
3 sets 117.5kg x 6
db incline press:
45kg x 7, 47.5kg x 6
close grip bench press:
100kg x 7, 100kg x 5
bb curl:
60kg x 7, 65kg x 5
3d machine one arm row:
55kg x 4, 65kg x 3
cardio: no
notes:
I could have gone a litte harder on the bench but I didn't want to go to failure. Inclines were tough -
I am still feeling my shoulder injury a little, I could have done 8 on the first set of 45 but decided against
it. I did 6 with the higher weight so that's okay. Next week will start at 47.5kg - will be going heavy on
bench again 127.5kg.
Curls - I thought I was doing more than I was actually doing and was wondering "why does this feel
so easy?". Next week will attack 65kg again to try and get 2 sets of 6.
3d machine one arm row. This is a new exercise. The heaviest dumbbells they have in my gym are 50kg
and that is not heavy enough for me to do single arm row with a challenging weight. The 3d machine
allows me to use more weight.
-
sunday 16th apr 2006
legs:
squat:
3 sets of 155kg x 6
45 leg press:
310kg x 10
330kg x 10
350kg x 10
seated leg curl:
150 x 2
140 x 3.5
cardio: no cardio as the gym closed early because of easter.
notes:
Felt really strong on the squat - probably helped that I didn't do cardio the day before. Next week back
up to 172.5kg for sets of 3. Leg press - I haven't been happy with my progress on leg press so I decided
to go for a few more reps - I even warmed up a little since the movement is different to the squat. I got
a nice set of ten at 350kg - next week will go for 352.5kg (don't want to bite off too much) and keep it
at sets of 10 for a little while.
I have missed two days of cardio and its easter - probably doesn't bode well for my waist measurement.
I probably needed a rest as I was starting to hit the cardio pretty hard. Not too concerned at this stage
with losing weight (although that would be nice) just want to be really fit - baby steps. Will do 15min at
10kmh on wednesday.
-
tuesday 18th apr 2006:
back + arms:
row pulldown:
300 x 12
300 x 11.5
lat pulldown:
280 x 8
280 x 6
280 x 7
db curl drop sets:
37.5kg x 2, 27.5kg x 5
37.5kg x 2, 27.5kg x 5
37.5kg x 2, 30kg x 2, 27.5kg x 3, 22.5kg x 2
machine cable press drop sets:
160 x 1, 140 x 3, 120 x 6
170 x 1, 140 x 4, 120 x 5
180 x 1, 160 x 1, 140 x 2, 120 x 6
cardio:
20min elliptical medium
notes:
Try to stay with the pulldowns until I get an easy set of 12.
Went a lot heavier than I wanted to on the db curl - someone was using the weight I was after. Anyway it doesn't matter - I got
a better bump for doing more reps which is what I wanted. Same can not be said for the cable presses which I really do to pump
up my triceps - I didn't feel anything in the triceps with this movement. Next week will be going to a close grip incline press.
Considering changing my workouts:
tuesday:
3 sets pulldown movement
3 sets row movement
5 sets tricep movement
wednesday:
4-5 sets shoulder lateral and posterior
2-3 sets deadlift
saturday:
3 sets bench
3 sets incline
5 sets bicep
sunday:
3 sets squat
2-3 sets leg press
2-3 sets leg curl
-
wednesday 20th apr 2006
shoulders + deadlift:
cable laterals:
50 x 6
50 x 7
60 x 3/50 x 3 (drop set)
reverse pek dek:
130 x 10
140 x 9
deadlift:
215kg x 3
215kg x 2.5
215kg x 1 (overhand grip)
cardio:
10min @ 11kmh
notes:
Good stuff on deadlifts - I should have pushed just a little harder on that second set and would have got the 3rd rep. Now start
the cycle again - week 1 170 x 8-9, week 2 195 x 5, week 3 217.5 x failure. I may take a break from deadlifts next week and start
the cycle after that.
Had only ten minutes left for cardio - I wanted to do 15min @ 10kmh - instead did 10min @ 11kmh. Target at this stage is 20min @
10kmh.
For most exercises now trying to keep my total reps above 15. Exceptions are squats and deadlifts.
-
saturday 22nd apr 2006
chest + biceps:
bench press:
127.5kg x 3 (failed on the 4th)
127.5kg x 3 (failed on the 4th)
127.5kg x 4
db incline press:
3 sets 47.5kg x 6, 5, 3
bb curl:
5 sets 65k x 4, 4, 4, 4, 3
light tricep pushdown:
4 sets 75kg x 15, 10, 12, 12
cardio: no
notes:
I got stronger on each set of the bench press. Hopefully next week I will hit 4 reps on the first set.
Still quite happy with the numbers.
My grip on dumbbell presses was getting more and more tricky - that's why I only went for 3 on the
last set. I will try to get 3 sets of 6 reps before considering moving up in weight. I can't go much
further with this exercise because the biggest dumbbells in my gym are 50kg.
I was a little stricter on barbell curls - my aim is to get 5 sets of 5 then move up in weight. Tricep
pushdown was really just to get a pump in my triceps - no real attempt to push any limits.
I got to the gym late as I had a big night last night - I was happy to get the numbers I got - I was
expecting to be too drained to do good numbers. Next week look for big improvements. Missed cardio
because I ran out of time.
-
sunday 23rd apr 2006
legs:
squat:
172.5kg x 3
172.5kg x 2 (failed on 3rd rep)
172.5kg x 1 (failed on 2nd rep)
45 leg press:
310kg x 10
340kg x 10
352.5kg x 10
seated leg curl:
180 x 10, 10, 10
cardio: no
notes:
Got the triple on the squat - next week will try again to get 3 sets of 3. That 3rd rep in the first set was
a killer - I only just got it up. Had the same problem with the 2nd rep of the second set. Hopefully next
week will get the first 3 easy.
Went for a bit more of a pump for the rest of the workout. Again I got to the gym late today and was
unable to get a cardio session in - I have to start being more regular with my cardio.
-
tuesday 25th apr 2006
back + triceps:
machine pulldown row grip:
300 x 12
300 x 12
machine pulldown wide grip:
300 x 5
3d machine one arm row:
65kg x 5
65kg x 4
70kg x 3, 55kg x 2
smith machine incline close grip press:
90kg x 5, 5, 5, 5, 5 (next week 92.5kg)
db hammer curl:
22.5kg x 8, 8, 8, 8
cardio:
11min elliptical (medium)
notes:
Well my form has deteriorated on pulldowns - I may try dropping the weight and going a bit stricter. Similarly for the one arm row -
may use the 50kg dumbbells (which are the heaviest) and go for 12 or more reps.
I'm doing 5x5 for triceps and for the first time in a while I got some real soreness in my triceps. Hopefully they will grow fuller as
a result.
Hammer curls were just for the pump - not trying to push any limits. May go up to 12 reps on this exercise - I do these while resting
in between tricep sets.
Cardio - did some cardio today after having missed it on the weekend. Had the machine on the highest setting but wasn't going too
hard at it.
-
wednesday 26th apr 2006
shoulders + deadlift (grip work):
cable laterals:
45 x 12, 10, 9
reverse pek dek:
140 x 9
160 x 7, 6
deadlift (no straps):
110kg x 6, 6 (warm up)
150kg x 3
170kg x 2 (had to reset after first)
190kg x 1 (2 failures before I got my grip right)
200kg x 1 (just)
170kg x 2
cardio:
15min treadmill @ 10.1 kmh
notes:
Trying to get a few more reps this week on laterals. Next week target is 3 sets of 8 reps with 50.
Reverse pek dek: next week will try at 170, 180 try to get 15 total reps. The machine only goes up to
200 - eventually hope to do the whole stack.
My shoulder symmetry has improved since I started doing laterals and reverse pek dek. I will keep doing these
exercises for a while.
This week I did deadlift with no straps. This was basically grip work. I found I couldn't hold the weight for
anywhere near as long. Finally however I mastered the grip - I found that if you really hook your hand under the
barbell with both hands this gives you enough strength to hold the bar all the way up. This is using an overhand/
underhand grip combination. Obviously wouldn't work as well if you were doing both hands overhand or underhand.
Next week start deadlifting with straps - three week cycle:
week 1: 170kg x 8-9
week 2: 195kg x 5
week 3: 217.5kg x failure (try to get at least 3 reps)
-
saturday 29th apr 2006
chest + biceps:
bench press:
127.5kg x 4, 4
127.5kg x 4 (failed on the 5th rep)
incline db presses:
47.5kg x 6, 5, 5
bb curl:
65kg x 5, 5, 4, 4, 4
tricep pushdown:
75kg x 16, 16, 16, 16
cardio: no
notes:
Very happy with bench this week. Next week will start at 127.5kg and will possibly try 130kg, after that
will start the cycle again.
db presses: am aiming for 3 sets of 6 before moving up.
Nearly hit 5 sets of 5 with barbell curls - once I hit five will go up to 67.5kg.
Tricep pushdown was really just a pump exercise - got a good pump in my arms from it.
Didn't do any cardio today - will make sure tomorrow to do 16min treadmill @ 10.2.
-
sunday 30th apr 2006
legs:
squats:
172.5kg x 2
172.5kg x 2 (almost got the third)
175kg x 1
160kg x 2
45 leg press:
310kg x 10
340kg x 10
355kg x 7
seated leg curl:
200 x 8
200 x 8
cardio: 16min @ 10.2kmh
notes:
Struggled on squats today - I was looking for 3 good sets of 3. As it is I don't think I got enough reps in the workout so next week will be going for 3 sets of 5
at 160kg and build back up to 3 sets of 5 at 172.5kg. If I get more than 14 total reps in a workout I will move up by 2.5kg - should take me a couple of months to
get to 172.5kg.
Was running out of time so didn't do a third set on leg curls - opted to get my cardio in instead. Next week will got for 3 sets of 8 at 200.
Cardio is going well I should be hitting 20min at 10kmh easy in a couple of weeks.
-
tuesday 2nd may 2006
back + triceps:
row pulldown (strict):
300 x 7, 7, 6 (+1 forced)
db row:
50kg x 8, 8, 8
smith machine close grip incline press:
92.5kg x 5, 5, 5, 5
db hammer curls:
22.5kg x 9, 9, 9
cardio:
20min on elliptical (hard)
notes:
I went very slow and very strict on pulldowns this week thus the the low numbers - will do the same again next week until I get back up to 10 reps.
db rows are better than the machine variety but I am already at the limit with the biggest dumbbell - my left side is weaker and I will concentrate on
getting 8-10 good reps every week until both side a pretty even.
I couldn't fit the 5 sets on triceps this week, I'm thinking 4 sets is enough anyway. Next week go for 4 sets of 5 at 95kg.
hammer curls were supersetted with triceps - I'll try to get this up to 12 reps or more before I consider bumping the weight up.
-
wednesday 3rd may 2006
shoulders + deadlift:
cable laterals:
50 x 9, 9
reverse pek dek:
180 x 5
190 x 5
200 x 1
deadlift:
172.5kg x 8, 8
cardio:
3min treadmill @ 10kmh
notes:
Too tired for cardio today.
-
saturday 6th may 2006
chest + biceps:
bench press:
127.5kg x 4
130kg x 3
130kg x 4
db incline press:
47.5kg x 6, 6, 5
bb curl:
65kg x 5, 5, 5, 5
tricep pushdown:
77.5kg x 18, 18, 18
cardio:
20min elliptical (medium)
notes:
First time I've got 4 reps out at 130kg. Next week will start my cycle again - 3x115x8, 3x120x6, 3 heavy
weeks. Stay with the same weight on dumbbell presses. I'm looking for a nice 3 sets of 6.
Barbell curls: have now reached my target - next week new target 4 sets of 5 at 67.5kg.
-
sunday 7th may 2006
legs:
squats:
162.5kg x 5, 5, 4
45 leg press:
310kg x 10
340kg x 10
355kg x 10 - (go up next week to 357.5kg)
one leg seated leg curl:
130 x 6, 5, 5
cardio: no
notes:
Got some good reps out on the squat. Next week is my light week - will be looking at doing 140-145 for
reps of 10. Then back to heavy 5 rep sets - I got enough good reps in this week to justify trying to
hit 3 sets of 5 at 165kg in two weeks time.
leg press is coming along slowly keep going with things the way they are for the next couple of weeks
and see how I feel.
-
tuesday 9th may 2006
back + triceps:
row pulldown machine:
300 x 8, 8, 6
db rows:
50kg x 9, 9, 8
smith machine close grip incline press:
95kg x 5, 5, 4, 4
db hammer curls:
22.5kg x 10, 10, 10
cardio: 20min elliptical (medium)
notes:
Good workout - next week may try lower weight for more reps on pulldowns.
-
wednesday 10th may 2006
shoudlers + deadlift:
reverse pek dek:
130 x 10, 11, 10
cable laterals:
40 x 12, 12
deadlift:
195kg x 5, 5, 3
cardio: 10min treadmill @ 10kmh
notes:
Take a break next week on shoulders - I want to get a full cardio session (20min) in next week. Did one extra set of deadlifts just to get
a few more reps in - last set was not to failure. Finding cardio harder after I do a full session on tuesday - I am still aiming for 20min on the
treadmill at 10kmh. May go real easy on saturday on cardio so I can have a red hot go on sunday.
-
saturday 13th may 2006
chest + biceps:
bench press:
110kg x 10, 9, 9+1
chest machine:
190 x 10
210 x 9, 10
bb curls:
67.5kg x 4, 4, 4, 4
tricep pushdown:
77.5 x 15, 13, 13
cardio:
20min elliptical
5min treadmill @5.5kmh incline 10
notes:
Well I think it is time to lose a few pounds the doctor told me my cholesterol was slightly elevated. Needless
to say my strength will suffer but in the end it is more important to be in shape. Only exercises I will go heavy
on are bench, squat and deadlift. Will try to stay at higher reps for a while.
I'm changing the tubes on my mountain bike and will be trying to get at least one day a week riding
into work.
Will try and get at least 20min of cardio per workout. I got through this workout a lot quicker than my normal
will try and do the same during the week so I have enough time to get the cardio in.
-
sunday 14th may 2006
legs:
squats:
142.5kg x 10
145kg x 10
147.5kg x 10
45 leg press:
310kg x 12, 12
leg extension:
120 x 9
140 x 10
seated leg curl:
190 x 10, 10
200 x 10
cardio:
20min treadmill at 9.2kmh
notes:
I really felt knackered after the squats - really took the wind out of me. This was a good workout -
next week go for 165kg x 5. Keep everything else at higher reps. Will be trying to build up to 15-20
reps on the leg press.
-
tuesday 16th may 2006
back + triceps:
row pulldown:
240 x 12, 15, 13
seated row machine:
80kg x 10, 10
db hammer curls:
22.5kg x 11, 12, 12
smith machine close incline press:
97.5kg x 3, 4, 4
cardio: no
notes:
I'm coming down with a cold so I took it easy today - that is why I didn't do any cardio. Trying do do higher reps now -
will work up to 15 reps on pull downs before moving up in weight. Hopefully this cold won't last too long and I should be
able to get back to my cardio pretty quick.
I have cleaned up my diet and will now work on restricting my calories so I can start to lose weight.
-
wednesday 17th may 2006
skipped my workout today as my cold is not getting any better - hopefully will workout again on saturday.
-
saturday 20th may 2006
chest:
bench press:
120kg x 6, 6, 5
db incline press:
40kg x 8
cardio: no
notes:
Short workout today as I am still recovering from my cold. I checked the scales today - I
weighed in at 109.5kg (after breakfast) - down from 112kg - so not a bad start. Losing the
weight so quickly probably affected my bench - next target 105kg.
My mountain bike is now set up with new tubes and I oiled the chain - so hopefully sometime
this week (once the cold is gone) I will be riding along the river to work. It is a good 20ks each
way.
I'm setting myself a new target for bench press: 10 reps at 120kg. This is more realistic seeing
as I will be trying to lose weight.
-
sunday 21st may 2006
legs:
squats:
165kg x 2, 2
cardio: no
notes:
My cold is still lingering so I didn't want to do too much today - especially since squats are very taxing.
I should have got 4 reps at 165 but I felt a little weakened from the cold plus I did drop that weight
rather quickly. At this stage aim to maintain my gains while losing weight - so aim for 5 reps 165 but
don't try to go above that.
I road my mountain bike to and from the chemist - should be alright to ride to work maybe this week but
definitely next week.
-
I purchased one of those fruit flavoured zero-carb protein drinks and will be having it with water anytime I get hunger
pangs. This will also help keep my protein intake up while doing lower calories.
-
tuesday 24th may 2006
back + arms:
wide grip pull ups:
bw x 6
bw+10kg x 5, 6, 5
machine seated row:
85kg x 10
90kg x 9
db hammer curls:
25kg x 9, 9, 9
smith machine close grip incline press:
97.5kg x 1
95kg x 3, 4
85kg x 6
cardio: 15min elliptical (medium)
notes:
First time back doing cardio - I still have a little bit of a cold.
I will be sticking with pull-ups for a while just concentrating on getting a few more reps in at the same weight.
Weaker on triceps today after recovering from my cold. Will try again next week starting at 95kg.
-
wednesday 25th may 2006
shoulders + deadlift:
cable laterals:
45 x 10
deadlift:
200kg x 4, 3, 2
cardio: no
notes:
My cold is back - I went too hard yesterday. Didn't do cardio today because of it - I'm still dieting.
Am weaker on deadlift this week - will aim to maintain at 200kg. Try and work up to 8 reps eventually.
Thursday weigh in: 108.5kg down from 112kg
-
saturday 27th may 2006
chest + arms:
bench press:
120kg x 5, 5, 5
chest machine
230 x 8
250 x 8, 8
single arm cable curl:
40kg x 7
bb curls:
67.5kg x 3, 3
tricep pushdown:
77.5kg x 15
single arm cable curl:
47.5kg x 4
cardio: no
notes:
My cold is still lingering plus I had a big night out last night so I felt a bit tired today.
-
sunday 28th may 2006
legs:
squats:
160kg x 4, 4
162.5kg x 3
45 leg press:
320kg x 5
360kg x 5
tried 400kg but failed
seated leg curl
180 x 11, 11, 10
cardio: no
notes:
The legs felt stronger this week. I really have to focus on just maintaining my gains and not worry too much about getting stronger while dieting.
-
tuesday 30th may 2006
back + arms:
wide grip pull ups:
bw+10kg x 6, 6, 6
seated machine row:
90kg x 10, 10
smith machine incline close grip press:
95kg x 3
92.5kg x 4
90kg x 4
db hammer curls:
25kg x 10, 10, 10
chest press machine:
250 x 8
cardio: no, but I did play basketball today for the first time in a while.
notes:
Good workout today - as I get lighter I should be able to pull up more weight. My bis and back don't seem to lose strength as
quickly when I diet. I have definitely lost strength on pressing movements. I am now down to 108kg.
I want to go for a bit more of a pump next week on triceps so will lower the weight.
-
wednesday 31st may 2006
shoulders + deadlift:
cable laterals:
30 x 12, 10, 10, 10, 10
reverse pek dek:
100 x 10, 10, 12, 12
deadlift:
200kg x 2, 4, 4
cardio: 20min elliptical (medium)
notes:
Went for more of a pump on shoulder exercises - I did laterals and reverse pek dek superset going from one
to the other without much rest inbetween sets.
I was surprised to surpass my previous weeks deadlift. I struggled with the first set but after that I got the
weight up quite nicely.
I'm playing basketball again tomorrow hopefully so this will help my weightloss. I am a touch under 108kg on
the scales at the moment. Slowly but surely I am getting there.
-
saturday 3rd June 2006
chest + arms:
bench press:
122.5 x 3
120 x 4, 5
smith machine incline:
80kg x 10, 9
lower incline: 82.5kg x 10, 10
single arm cable curl:
42.5kg x 8, 8, 8, 8
tricep pushdown:
77.5kg x 16, 12, 10
cardio: 30min elliptical
notes:
I'm getting weaker by the week but as I stood on the scale I was 107kg. I am starting to feel a lot fitter.
-
sunday 4th June 2006:
legs:
45 leg press:
320kg x 5
360kg x 3
320kg x 4
narrow foot position partials:
280kg x 15, 15, 15
narrow foot position full range:
240kg x 10, 10
cardio: 20min treadmill @ 10kmh
-
tuesday 6th June 2006
back + arms:
wide grip pull up:
bw+11.25kg x 6, 6
bw+12.5kg x 5
seated row machine:
95kg x 10, 8
smith machine close grip incline press:
80kg x 10
85kg x 7
90kg x 4, 5
db hammer curls:
27.5kg x 8, 8
30kg x 5
cardio: no cardio as I played basketball today
notes:
Back still holding strong. I'm going to try changing up my arm exercises as I don't feel I'm getting as much of a pump anymore.
Weighed myself the following morning - 106.5kg. In a couple of weeks I should be at 105kg.
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wednesday 7th June 2006
shoulders + deadlift:
reverse pek dek:
100 x 10
150 x 3, 6
160 x 4
cable overhead press:
45 x 10
60 x 10
cable laterals:
40 x 6, 6
50 x 4
deadlift:
200kg x 4, 5, 4
cardio: no - ran out of time
notes:
Deadlift is still going strong - really had to push for the last rep on last 2 sets. My weight is at 106.5kg.
Didn't go too heavy on shoulders this week - just gave them a little work. Hopefully my bench will be back up
on saturday. I seem to be losing strength on presses and squats and not so much on pulling exercises.
I will be playing basketball tomorrow so I gave cardio a miss - also knee is slightly sore and I wanted to give
it a rest.
-
saturday 10th June 2006
chest + arms:
bench press:
120kg x 4, 5, 4
smith machine incline press:
90kg x 10
92.5kg x 9
lower incline:
97.5kg x 7
100kg x 6
bb curl:
57.5kg x 6, 8
60kg x 6
rope pushdown:
50kg x 8
overhead extension:
57.5kg x 5
cardio: no
notes:
Good workout - I am maintaining my strength on presses now. I had a big night last night and will be
trying to cut back on these as they do affect my workout.
Took a break from cardio today.
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sunday 11th June 2006
legs:
squat:
150kg x 2
160kg x 1
150kg x 2
130kg x 5
150kg x 3
45 leg press:
280kg x 10
320kg x 10
360kg x 2
seated leg curl:
180 x 11, 10
cardio: 22min treadmill @ 10.2kmh
notes:
My legs have lost quite a bit of strength lately. I will try and maintain at 150kg but all the basketball and cardio is taking its toll.
My weight is still floating around 106.5 - 107. During the following week expect it to drop below 106.
-
tuesday 13th June 2006
back + arms:
wide grip pull-ups:
bw+12.5kg x 6
bw+13.75kg x 5, 5
seated machine row:
95kg x 8
100kg x 5 drop 70kg x 4
close grip bench press:
80kg x 10
90kg x 8
100kg x 6
db hammer curls:
30kg x 5
32.5kg x 4
30kg x 5
medium grip bench press lockout:
130kg x 7
145kg x 3
150kg x 3
cardio: 20min elliptical
notes:
Back still improving - not losing that much more strength from the upper body. I think it's my legs which will suffer most.
Played basketball today but felt I could do another cardio session really.
My weight is bouncing around a little - I took it a bit easy on my diet during the weekend - I am at 107kg. Hopefully by the
end of the week will drop down to 106kg.
-
wednesday 14th June 2006
shoulders + deadlift:
cable laterals:
35 x 8
45 x 8
60 x 2
reverse pek dek:
130 x 8
140 x 8
deadlift:
200kg x 1
210kg x 2
220kg x 1
cardio: 21 min elliptical
notes:
Good workout - I am still fairly strong on the deadlift - I didn't want to do too much volume today so I went for heavy and low reps.
Weight-wise next morning: am on the good side of 106.5. I will be playing basketball today.
-
saturday 17th June 2006
chest + arms:
bench press:
120kg x 5, 5, 4
smith machine incline press:
90kg x 9
lower incline: 100kg x 6, 107.5kg x 4
bb curls:
62.5kg x 6
65kg x 5, 4
bench press lockouts:
160kg x 6
170kg x 4
180kg x 3
cardio: no
notes:
May have strained my shoulder from the heavy lockouts - will see how it feels in a couple of days. No cardio as I was feeling
a little drained as I worked quite hard on cardio this week.
Will try to get my bench back up a little in the next couple of weeks.
-
sunday 18th June 2006
legs:
squats:
150kg x 4
152.5kg x 2, 3
155kg x 1
45 leg press:
280kg x 10
360kg x 4, 5
seated leg curl:
190 x 8, 8
200 x 7
cardio: 20 min treadmill @ 10.5 kmh
notes:
My legs are a bit stronger this week - will keep pressing until I can do a decent number of reps at 160kg.
After training weighed myself I had dropped down to just over 105kg.
-
tuesday 20th June 2006
back + arms:
wide grip pull-ups:
bw+15kg x 4, 5, 5
seated row machine:
100kg x 8, 8, 6
smith machine close grip incline press:
90kg x 6
92.5kg x 5
97.5kg x 2
smith machine incline press:
80kg x 6
bb curl:
47.5kg x 12
50kg x 12
52.5kg x 9, 8
cardio: no - played basketball today.
notes:
I seem to be getting back some strength in my triceps.
My shoulder is still sore - I did test it a little with bench presses and incline presses but was really only doing singles. I should be
able to do bench press on saturday - it seems to give me more trouble on inclines.
My weight is bouncing around a little at the moment - but the trend appears to be downward. Currently weigh 106.5kg. New target is 102kg.
-
wednesday 21st June 2006
This was a scheduled workout day but I took it off this week. Just let the body recover a little.
Also my shoulder is still a not quite right and I was doing shoulders today.
-
saturday 24th June 2006
took a break today
-
sunday 25th June 2006
legs:
45 leg press:
360kg x 6, 7, 7
280kg x 10, 12
cardio: no
notes:
Just getting back into it today. Didn't do too much - will start back on cardio on tuesday.
My shoulder is a lot better now that I have given it a bit of a rest.
I'm hovering around 107.5kg - I'm going to set a new target of 102kg.
-
tuesday 27th june 2006
back + arms:
wide grip pull-ups:
bw+15kg x 5
bw+16.25kg x 5, 5
seated row machine:
100kg x 9, 8
close grip smith machine incline press:
95kg x 4, 4, 4
bb curl:
57.5kg x 7, 8, 8
cardio: 15min elliptical (hard)
notes:
I'm starting to get some of my strength back on pressing movements. Will now resume cardio to
continue my weight loss.
My weight is steady at 106-106.5kg.
-
wednesday 28th June 2006
shoulders + deadlift:
3 different rotator cuff exercises - not really try to push in great weight with these
smith machine military press:
60kg x 7
70kg x 6
90kg x 2
deadlift:
210kg x 3, 2
cardio: no - played basketball today
notes:
Doing shoulder exercises mainly to rehabilitate my right shoulder so I am not trying to push any really
big weights. Also avoided going to failure on any of these exercises.
Deadlift is still going strong will stick at 210kg until I can get a full set of 5.
Weight floating around 106.5kg. I'm just starting to get back into cardio with the basketball and stuff.
Hopefully by then end of next week will be hit 104-105kg.
-
saturday 1st July 2006
chest + arms:
bench press:
122.5kg x 4, 4, 4
125kg x 3, 3, 2
bb curl:
67.5kg x 4, 5, 4
tricep pushdown:
77.5kg x 20, 20
cardio: 20min elliptical
notes:
Still a little bit of soreness in my shoulder so I'm avoiding any heavy incline movements. Just stuck with
the bench press. Next week will try one or two sets on the incline.
-
sunday 2nd july 2006
legs:
squats:
150kg x 5
155kg x 2
160kg x 1
150kg x 2
45 leg press:
320kg x 10
330kg x 10
seated leg curl:
200 x 8, 8
cardio: 20min treadmill @ 10.7kmh
notes:
I really got a nice first set in on squats but after that I was struggling. I'm not sure what to do next week
as I want to be getting a few more reps in on squats - may lower the weight.
Cardio was good today - I weighed 105.5kg after the session. Hopefully I can continue to lose although I
haven't been that strict this weekend.
-
a picture of my legs
jeez, man, you really gotta work on your calves....
-
tuesday 4th July 2006
back + arms:
pull-ups:
bw+17.5kg x 5, 5
bw+18.75kg x 4
machine seated row:
100kg x 9, 7
incline close grip smith machine press:
97.5kg x 4, 4, 4
db curls:
32.5kg x 5, 5, 5
cardio: 20 min elliptical
-
saturday 8th july 2006
chest + arms:
bench press:
120kg x 5
125kg x 3
130kg x 2
132.5kg x 1
125kg x 3
120kg x 3
machine seated row:
70kg x 12
bb curl:
60kg x 7, 8, 7
tricep pushdown:
77.5kg x 20+6, 20+6, 20+4
cardio: 20min elliptical
notes:
Still trying not to put too much stress on my shoulder.
-
sunday 9th July
legs:
45 leg press (short range of motion):
320kg x 6
350kg x 9
370kg x 9
390kg x 5
400kg x 4, 4
seated leg curl:
160 x 12
170 x 12, 12
cardio: 20min treadmill @ 10.8kmh
notes:
I have been having a little bit of lower back pain so I avoided squats today and shortened the range of
motion on leg press so my back doesn't round at the bottom of the movement.
-
jeez, man, you really gotta work on your calves....
yeah it's true - but I always get a little bit of knee pain when doing calves - so I try and stick to squats only.
-
tuesday 11th july 2006
back + arms:
pull-ups:
bw+20kg x 5, 5, 4
seated machine row:
75kg x 15
100kg x 7
smith machine close grip incline press:
100kg x 3, 3, 2
80kg x 8
bb curl:
47.5kg x 13, 15, 12
cardio: 15min elliptical (also play basketball today)
notes:
Trying to get more of a pump for my biceps today.
-
wednesday 12th july 2006
cable laterals:
45 x 10, 10, 10
deadlift:
210kg x 2, 2, 2
-
saturday 15th july 2006
bench press:
125kg x 3, 3
115kg x 5
notes:
took it easy today
-
....are u always going to post every gym session or what?....do u have short term memory issues or something?