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Getbig Bodybuilding Boards => Training Logs and Info => Topic started by: Get Rowdy on August 12, 2007, 03:38:45 AM



Title: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on August 12, 2007, 03:38:45 AM
Alright I thought I'd start one just to keep track of my workouts and shit like that.  Lately I haven't really had a set plan for my workouts, just going by instinct and what I feel like doing.

Today I felt like doing chest, biceps and the forearm extensor muscles.

CHEST

Bodyweight Dips, I do these in my kitchen on a counter thats V shaped.  I make sure to tuck my chin down into my chest.  This exercise feels great for me.  Resting exactly 1 minute between sets.  Chest is probably my worst bodypart atm but slowly improving.
 
Set 1- 8 reps
      2- 8
      3- 8
      4- 8
      5- 8
      6- 6
      7- 4
      8- 4
Done  :D

BICEPS

Barbell Curls - only like 42lbs + whatever the bar weighs that I have.  I use very controlled reps, with steady negatives.  At the end of the later sets I use some cheat reps at the end.  Resting exactly 1 minute between sets.

1-8
2-8
3-8
4-8
5-5
6-6 (1 cheat rep)
7-7 (2 cheat reps)
8-6 (2 cheat reps)

FOREARM EXTENSORS

Golf club wrist extensions  ;D - hahahaha for this I just got an old golf club and slid a few 0.5kg plates down the shaft of the club and they sit at the bottom.  I hold the handle of the golf club and just do like a wrist extension.  The leverage means you don't need to use much weight at all.  Its a pretty sweet exercise.

I didn't actually record the sets and reps for this, but just kept changing arms as soon as the other had finished the set.  Went to about 15 reps for the first 4 or so sets, down to 10 reps for another 4, then down to 8 for another 4 or so.  I love working forearms.  Fun  :D


OBVIOUSLY the weight I use isn't big at all, but I'm still young and got plenty of years to get up there.

Stay tuned.  ;)



Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: ryanhard on August 12, 2007, 02:24:10 PM
do you just train at home?
because i do and i have to be creative in some exercises for certain bodyparts just as you are doing.


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on August 13, 2007, 12:44:23 AM
do you just train at home?
because i do and i have to be creative in some exercises for certain bodyparts just as you are doing.

Yep, I train at home.  In some ways I prefer it to training in a gym - I can train whenever I feel like,  I can do anything I want and not look like an idiot eg. flexing between sets, and I don't have to wear clothes and shoes.

It kinda sucks caus I don't have enough weight for heavy exercises like deadlifts, squats, bench, rows but I'm happy with the progress I'm making so it's all good. 

Cheers mate.


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on August 14, 2007, 05:25:21 AM
Alright today felt good for Triceps and Calves, so that's how it went.

TRICEPS

One arm overhead Db extensions ~ 30 lbs.  I didn't really have much of a plan of how I'd work triceps today so I just did whatever,  all sets listed are to failure.  I didn't keep an exact time between sets but was around 1-2 minutes.

1 - 9
2 - 6
3 - 5
4 - 5
5 - 3
Five top partial reps
6 - 3
7 - 3
8 - 1


CALVES

One legged calf raises

I do these in the same style as "Mtwain" from Ironage, which is on the training board here.  It works great!

1 set per leg

25 reps
5 forced negatives
(10 burn reps + 1 slow assisted rep) * 10    these are brutal!

the key to doing it this way is to get everything possible out of just one set, to make sure you're completely spent.  After the set is finished I flex and pose my calves for a couple minutes then stretch them.

And that's all for today.  After my workouts I just have a standard post workout shake, or if I'm out of powder I'll have a can of tuna and a can of baked beans.  I also like to eat alot of Vitamin C tablets and EGGS afterwards.


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 01, 2007, 03:04:40 AM
Alright I haven't updated this for awhile cause I've been fucken lazy. Here's some workouts that I did a few weeks back

Thursday 16th August

Back

Pullups - Aiming for 6 sets of 6. Exactly 1 minute rest between sets.  I'd gotten really weak on pullups lately for some reason, but I don't really care.

1- 6
2- 6
3- 4
4- 3
5- 3
6- 2

Then I just did some light BB rows, about 5 sets, most going to 12 reps.  This is the first time I've done any rowing for over 6 months cause I just couldn't be bothered cause I don't have much weight at home to work with but decided to do some anyways.

It does look like a pretty shit back workout but yeah it goes alright.  :-\ Here's a pic of my back, 17 years old.




Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 01, 2007, 03:09:07 AM
Saturday 18th August

Dips - Aiming for 8 sets of 8 with exactly 1 minute of rest in between sets.

1- 8
2- 8
3- 8
4- 8
5- 8
6- 7
7- 4
8- 3.5

Then just did 4 light sets of military press but they felt pretty heavy after the dips.


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 01, 2007, 03:10:58 AM
Monday 20th August

Back Workout

This was very similar to my last back workout.  I didn't record any details of reps or whatever though.


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 01, 2007, 03:14:33 AM
Thursday 23rd August

Dips - Felt really weak today for some reason  ??? 

I had really random rest times between sets today, just watching bits of tv in between sets.  The rest times probably got abit longer as I went along, accounting for why I was getting more reps in the later sets.

1- 17
2- 9
3- 8
4- 5
5- 6
6- 6
7- 8
8- 9
9- 8
10- 7


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 01, 2007, 03:33:52 AM
Sunday 26th August

Started off on this day with Behind the neck press but they were feeling weird with my right shoulder so I just switched to Military press for 5 sets of about 10.

Barbell Curls

1- 66lbs + bar - 8
2- 66lbs + bar - 6
3- 66lbs + bar - 5
4- 53lbs + bar - 7
5- 53lbs + bar - 5

Overhead Barbell Extension

1- 53lbs + bar - 10
2- 66lbs + bar - 6
3- 66lbs + bar - 5


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 01, 2007, 03:38:10 AM
Wednesday 29th August

Dips - Aiming for 8 sets of 8 with exactly 1 minute rest between sets.

1- 8
2- 8
3- 8
4- 8
5- 8
6- 8
7- 6
8- 5

Was pretty happy with these, almost got the 8 x 8.  When I do I'll start adding weight or work up to 10 x 10.

Chinups - Didn't really have a plan with these, just did whatever I felt like.

1- 8
2- 4.5
3- 3
4- 3
5- 3
6- 2
7- 2.5
8- 2.5


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 01, 2007, 03:43:29 AM
Friday 31st August

Five sets of Military press 10 - 12 reps.

Overhead Barbell Extension

1- 53lbs + bar - 8
2- 53lbs + bar - 7
3- 53lbs + bar - 10
4- 53lbs + bar - 7

Hammer Curls - 45lb dumbbell

1- 8
2- 6
3- 5

I'm thinking about using more volume in my arm workouts, because my arms looked larger a month or two back when I was using more volume.



Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: thewickedtruth on September 01, 2007, 07:52:57 AM
Looking good in here bro keep up the work!


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 01, 2007, 09:01:55 PM
Looking good in here bro keep up the work!

Thanks mate.  :)


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: haider on September 02, 2007, 12:46:06 PM
How about some 1-legged Sqts bro, good log man interesting to see someone do it all with very little equipment.


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 03, 2007, 12:27:49 AM
How about some 1-legged Sqts bro, good log man interesting to see someone do it all with very little equipment.

I used to do 1-legged squats, but for me it felt like I was using glutes to much.  I'll give them another go, and start doing them again.  :)

Just recently I've begun doing high rep front squats with my heels raised up on a brick.  I feel it really isolates my quads well.

Cheers mate. 


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 05, 2007, 06:10:19 PM
Tuesday 4th September

Delts

Bentover Lateral Raises

10 sets of 10, exactly 1 minute rest between sets


Standing Lateral Raises

5 sets of 10, exactly 30 seconds rest between sets


Front Raises

5 sets of 10, exactly 30 seconds rest between sets.


I opted for a German Volume Training style approach for delts on this day, I feel it works better for me.


Biceps/Forearms

Hammer Curls - 25lb dumbbell starting off with exactly 1 minute rest between sets

1- 10
2- 10
3- 10
4- 10  at this point changed rest to 1 and half minutes between sets and dropped target reps to 5 because I overestimated being able to get 10 for all the sets.
5- 5
6- 5
7- 5
8- 5

Overall very happy with the workout, I think keeping the number of sets abit higher is working quite well for me.  Biceps and forearms sore next day which is rare for me so I'm happy.

I'll put up another pic just to keep the log abit more interesting.  Here's a pic from a month back or so, it's really red for some reason.  Fucken weird.  ???

Also a twisting shot that I took last night that I thought looked kinda "aesthetic"  :P


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Honour on September 07, 2007, 02:39:02 AM
Looking fantastic Rowdy :), I have been a bit slack on the logs since I tore my bi a while back so i didn't even see you started one :P. I know its pretty hard to train at home, I had been doing it for a few years before a couple of months ago and i struggled with it, but you are looking great so keep it up mate 8). Great Bicep peak as well mate :o.


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 07, 2007, 03:40:41 AM
Looking fantastic Rowdy :), I have been a bit slack on the logs since I tore my bi a while back so i didn't even see you started one :P. I know its pretty hard to train at home, I had been doing it for a few years before a couple of months ago and i struggled with it, but you are looking great so keep it up mate 8). Great Bicep peak as well mate :o.

Thanks mate, I really appreciate it!  :)  Sucks that you tore ya bicep, I'd be spewin'.  Hope it heals quick and doesn't stop your training too much.  I'm sure you'll look awesome in the mr getbig.   8)


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Honour on September 08, 2007, 01:04:15 AM
Dude i think you would do well in the MrGetBig, tbh better than me I'd say :-[..... ;D, your arms alone blow mine out of the water ;D. If you don't go in it this year you would for sure kill it next year 8).

Oh and yeah the Bicep is a pain in the ass. You just don't realise how many exercises use them directly or indirectly till they are screwed lol :-\


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 08, 2007, 04:03:54 AM
Thanks for the kind words mate.  :)  I'm still deciding whether i wanto go through dieting or not  :-\  Maybe I should just harden the fuck up and do it  ;D


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 08, 2007, 04:09:28 AM
Friday 7th September

Dips  - still working towards 8 sets of 8, almost there.  Exactly 1 minute rest between sets.

1- 8
2- 8
3- 8
4- 8
5- 8
6- 8
7- 7
8- 4

I was actually surprised that I improved, I only got 3.5 hours sleep the night before - fucken assignments and exams for uni  >:( >:(

Chinups - fucking pissweak  :-[  Aiming for 6 sets of 6

1- 6
2- 4.5
3- 3
4- 2.5
5- 2.5
6- 2



Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 08, 2007, 04:11:46 AM
Saturday 8th September

Front Squats

5 sets of 20 with heels raised up on brick.

These fucked me up pretty well even though it was only 5 sets.  The high reps kill me.



That's all I did today, just felt like doin some front squats.


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 09, 2007, 03:47:26 AM
Sunday September 9th

Forearms

Only did wrist curls today while I was watching some tv.   :)

~35lb dumbbell

started off going to 12, for about 3 sets
                           10, for 2-3 sets
                             8, for a couple more

After I'd finished I realised it was pretty stupid cause I just remembered that I was planning on hitting biceps tomorrow  >:(  but I still might cause my forearms never give out before my biceps anyways.


Starting to reduce daily calories to get abit leaner.


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 10, 2007, 02:58:57 AM
Monday 10th September

Chest

Dips - still going 8x8, 1 minute rest between sets

1- 8
2- 8
3- 8
4- 8
5- 8
6- 8
7- 8
8- 5

Only 1 set left to conquer!  Good shit I'm happy  :)


Back

Chinups - going for 6x6, 1 minute rest between sets.  Shit

1- 6
2- 5
3- 4
4- 2.5
5- 3
6- 2.5

Yates style barbell rows

Did these fairly light, 4 sets of 12, 1 set of 10

I think the best thing about doing these lighter is that I can really feel the muscles working as a do it.  I can feel my teres major muscle move and contract, feels good.  ;)


Biceps

Barbell curls - 66lbs + bar

1- 8 (2 cheats)
2- 6 (2cheats)
3- 5 (2 cheats)


Triceps

Overhead barbell extensions - 66lbs + bar

1- 8
2- 8
3- 5

Overall, quite happy with it.  Had a 2.5 hour nap this afternoon, it was awesome.  :D


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 10, 2007, 03:04:58 AM
I've thought up a training split that I'm trying instead of just going by whatever I feel like doing.

Monday

Chest
Back
Biceps (heavy/low no. of sets)
Triceps (heavy/low no. of sets)


Wednesday

Shoulders
Quads
Hams
Calves


Friday

Chest
Back (optional)
Biceps (Higher volume, GVTish style)
Triceps (Higher volume, GVTish style)


Forearms trained whenever I feel like it.


I'm trying this out because my chest needs improvement, and I also wanto improve my arms abit.


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 12, 2007, 03:55:33 AM
Wednesday 12th September

Delts

Standing Lateral Raises - 45 second rest between sets

1- 15
2- 15
3- 15
4- 15
5- 15
6- 12
7- 12
8- 12
9- 12
10- 12  and ended with a 30 second static hold with the dumbbells held out midrange

Front raises

I did one set of these then quit.  I'm not going to do these anymore cause I think they fucking up something with my right bicep.  Like after a set of these if I try to hit a front double biceps pose the inner head of my right bicep won't contract properly.  >:(  I've noticed this pretty much every time I do this exercise.   I don't know what it is but I don't wanto risk anything.

I think it could be related to a shoulder injury I got last year playing footy when I landed really heavily on my right shoulder.   :-\


Just finished off the day with some Front Squats

First 2 sets to 20 reps
Last 3 to 15

 Was pretty McFucked after  ???


Right shoulder is sore  :(  :'(  It'll come good by tomorrow or the next I reckon. Usually does 


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 13, 2007, 01:57:30 AM
Today did abs and then some cardio  :o :o :o  A rarity indeed.

Abs

Just did a few sets of crunches, 50 reps each.

And also a few sets of hanging leg raises 15 reps each.

First time I've done any ab work in many many months. 


Cardio

Skipping

I prefer skipping over jogging because I always feel really flat after running  :(

Just did 3 sets of 500 jumps.  :)


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 13, 2007, 02:04:08 AM
Just remembered, gonna wake up half and hour earlier in the morning and go for a walk.  ;D


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 14, 2007, 03:50:06 AM
Friday 14th September

Chest

Dips - 1 min rest between sets

1- 8
2- 8
3- 8
4- 8
5- 8
6- 8
7- 8
8- 4  >:(

Got 1 less on the last set than monday  >:(  could be from lower calories, oh well


Triceps

One arm overhead Dumbbell Extensions - started with 1 min rest between sets

1- 10
2- 10
3- 10
4- 10  At this point increased rest to 1 min 30
5- 8
6- 8
7- 8
8- 8
9- 8
10- 10 (finished with 2 assisted reps)


Biceps

Standing Alternate Dumbbell Curls - Put more weight on the inside side of the dumbbell to add resistance to supination.  1 min 30 rest

1- 10
2- 10
3- 10
4- 10
5- 10  at this point decreased weight slightly
6- 10
7- 10
8- 10
9- 10
10- 10

Veins bulging  :P  Overall pretty happy



Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 18, 2007, 04:15:09 AM
Epic chocolate and chips binge on the weekend.   :( >:(  Had a uni assignment to do and was hammering down bars of chocolate caus I was craving some sugar.  Managed to get quite a bit of protein in over the weekend also.  The weekend acted as a rebuild for some of the muscle I'd lost from cardio before breakfast.  I'm never doing cardio before breakfast ever again.  Doesn't work for me.

Monday 17th September - Triceps were still a bit sore from friday's workout.

Chest

Dips - exactly 1 minute rest between sets

1- 8
2- 8
3- 8
4- 8
5- 8
6- 8
7- 8
8- 5


Back

Chinups

1- 6
2- 6
3- 5
4- 3
5- 3
6- 3

Yates style barbell rows

4 sets of 12
2 sets of 10

Loving these.


Biceps

Hammer curls - 33lb dumbbells - aiming for 5 x 5.  First few sets were pretty strict but toward the end of the last couple sets it got pretty sloppy.

1- 5
2- 5
3- 5
4- 5
5- 5

Not a bad workout.


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 18, 2007, 04:19:31 AM
Tuesday 18th September

Had a decent 2 hour afternoon nap.  :)

Cardio

Skipping

4 sets of 500 jumps.

That's all.


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 20, 2007, 02:33:16 AM
Thursday 20th September

Delts

Standing lateral raises - 1 minure rest between sets

10 sets of 10


Quads

Front Squats - heels raised up on a brick.  Usually just wear socks for these, but today wore shoes which elevated my heels further and hit my quads harder.

Pretty irregular rest times between sets.

1- 20
2- 20
3- 15
4- 20
5- 20


Cardio

Skipping - did this about 6 hours after my workout finished.

1 set of 500 jumps

4 sets of 250 jumps



Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 21, 2007, 05:25:38 AM
Friday 21st September

Chest

Dips - 8x8, 1 minute rest between sets

1- 8
2- 8
3- 8
4- 8
5- 8
6- 8
7- 8
8- 5


Back

Chinups - 6x6, 1 minute rest between sets

1- 6
2- 6
3- 4
4- 3
5- 3
6- 3


Triceps

Overhead Barbell Extension supersetted with One arm overhead dumbell extension

1- 12/10
2- 12/8  (increased weight on this set)
3- 10/4
4- 10/5
5- 10/4


Biceps

Standing barbell curls supersetted with Arnold style concentration curls

1- 12/8
2- 8/6
3- 8/4
4- 10/3  (decreased weight on this set)
5- 8/3


The biceps and triceps supersets pumped my arms like crazy.  :)

Probably gonna get a haircut sometime next week.  Shaved head babyyyyyyy!!! hahaha maybe  ;)


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Honour on September 23, 2007, 02:13:27 AM
Did ya have any luck getting into the MrGetBig? You should have listend to me earlier mate :-\. Oh I say go the Mowhawk mate......or just shave your head, it will make you look bigger and a little crazy so people will be scared of ya ;D.


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 23, 2007, 03:26:02 AM
Did ya have any luck getting into the MrGetBig? You should have listend to me earlier mate :-\. Oh I say go the Mowhawk mate......or just shave your head, it will make you look bigger and a little crazy so people will be scared of ya ;D.

Ummm still not sure if I can get in, it's up to Mindspin wether I can get in or not.  I'm kicking myself for not putting it in earlier tho.

hahaha the haircut should be good - going from sleazy (with my dirty hair and moustache I've got atm) to scary  ;D


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Honour on September 23, 2007, 03:35:08 AM
moustache I've got atm

All I'm picturing atm is "I'm here to clean zi pool"


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 23, 2007, 03:36:43 AM
All I'm picturing atm is "I'm here to clean zi pool"

hahahaha exactly mate, I was at a bbq today and everyone wanted to know when my porn video would be on the net.  ;D


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 26, 2007, 04:16:28 AM
Monday 24th September

Chest

Dips - 8x8, 1 minute rest between sets
Started off feeling weak, but got stronger after a few sets

1- 8
2- 8
3- 8
4- 8
5- 8
6- 8
7- 8
8- 6


Back

Yates style barbell rows - 1 minute rest between sets

4 sets of 12
Finished off with a set of 10


Triceps

Overhead one-arm dumbbell extensions - switching arms straight after set is finished unless otherwise stated.

1- 10
2- 10
3- 10
1 minute rest
4- 10
5- 8
1 minute rest
6- 10
7- 6


Biceps

Standing barbell curls and standing alternate dumbbell curls superset

1- 10/10
2- 10/10
3- 8/8    Weight decreased
4- 8/5

Arnold stye concentration curls

3 sets of 8



Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 26, 2007, 04:20:27 AM
Tuesday 25th September

Just did calves today after dinner cause I felt like it.

Mtwain stye one legged bodyweight calf raises

25 reps
5 assisted reps
5 negative reps
10 assisted reps with 15 'burn reps' per assisted rep - this is where the real pain and muscle stimulation happens



Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on September 26, 2007, 04:24:34 AM
Wednesday 26th September

Shoulders

Standing lateral raises - 1 minute rest between sets

10 sets of 10
30 second static hold after final set, dumbbells held mid rep


Quads

Front squats - shoes on, feet together with heels raised up on a brick

1- 20
2- 20
3- 20
4- 15
5- 15

Quads felt smashed, good shit.

Gonna shave my legs tonight.  :-[


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on October 05, 2007, 04:13:46 AM
The Mr Getbig

Once it got to the day of my photos i started pigging out on anything and everything.  Chocolate and meat pies were good.  I didn't drop water at all.  I did try a haf-assed carb load caus during the last week of my diet carbs were pretty low, it worked alright.  I took my photos late at night between like 12 and 3am.  Pretty much just took them when I wanted, and my family were asleep then so they didn't get in the way.

Overall, I was pretty happy with my pics.  Next year planning on being MUCH bigger and better.  8)  I might actually start going to a gym... maybe  :D


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on October 05, 2007, 04:22:40 AM
Thursday 4th October

Just did Front Squats today

1- 20
2- 20
3- 20
4- 15
5- 15

After the second or third set I sat down for awhile and noticed I could see a little vein sticking out of my left calf  :o  First ever. hahaha I was pretty happy with myself  ;D

Anyways that's all that happened.


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on October 05, 2007, 04:32:16 AM
Friday 5th October

Chest

Dips - 8x8, 1 minute rest

1- 8
2- 8
3- 8
4- 8
5- 8
6- 8
7- 8
8- 5


Back

Pretty shit, didn't really do much.

Chinups - 6x6, 1 minute rest

1- 6
2- 5
3- 4
4- 4
5- 3
6- 3


Triceps

Ghetto style close grip bench - since I don't have a bench at home I layed out a towel on the concrete, layed down on it and pull the barbell from behind my head to get it into position hahaha :-[   1 minute rest between sets

5 sets of 12

First time I've done these at home.  Felt really good on the tris and will definately keep doing them.  Gonna put a pillow under my head next time though.


One arm overhead dumbbell extensions - Switching between arms as soon as the set has finished.

1- 12
2- 12
3- 6
couples minutes rest
4- 12
5- 10


Biceps

Barbell Curls- 1 minute rest between sets, thumb underneath the bar

1- 12
2- 10
3- 10
Decreased weight
4- 10
5- 8

Alternating Dumbbell Curls

Just did 1 set to finish off.  10 reps each arm



Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: haider on October 05, 2007, 07:57:25 PM
Some suggested bodyweight exercises:
Glute Ham Raises
1-arm pushups
Handstand pushups
1-legged squats (not the supported version)
Kitchentop Lat Shrugs
Kitchentop Tricep Dips
Static Bicep "Curls"
Bodyweight Tricep Extensions
Incline Pushups (using db's for extra depth)
Very CG Chins (for bi's)
Very CG Pullups (forearms and brachialis)
1-legged stiff deads

I'll think of more but I thought it'd be cool to share since im restricting myself to BW exercise these days myself ;)


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on October 05, 2007, 08:29:45 PM
Some suggested bodyweight exercises:
Glute Ham Raises
1-arm pushups
Handstand pushups
1-legged squats (not the supported version)
Kitchentop Lat Shrugs
Kitchentop Tricep Dips
Static Bicep "Curls"
Bodyweight Tricep Extensions
Incline Pushups (using db's for extra depth)
Very CG Chins (for bi's)
Very CG Pullups (forearms and brachialis)
1-legged stiff deads

I'll think of more but I thought it'd be cool to share since im restricting myself to BW exercise these days myself ;)

Thanks mate, can you explain the "Kitchentop lat shrugs" and "Static bicep curls".   :)


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: haider on October 05, 2007, 10:00:48 PM
Thanks mate, can you explain the "Kitchentop lat shrugs" and "Static bicep curls".   :)
No problem-
Lat Shrugs: Position yourself so that your elbows are resting on the kitchentop. Now fold up yer legs to allow your body to hang freely (like you would do your dips). Now to allow for the negative portion of the exercise, release some pressure off the elbows to let the shoulders move up. Shrug back up by pushing the elbows, moving the shoulders through the greatest ROM possible.

I tried to be as clear as possible but I'm horrible with exercise explanations so bear with my limited capacity here ;D

Static bicep Curl: I just randomly came up with the name like with some of the other exercises so i may not have named it appropriattely. This is just an isometric hold that can be done for the low-top range of the barbell curl movement. For example, you are able to find a position where you're able to curl-up at the mid-range of the bicep curl (typically this is done in a power rack; you curl the bar up against the pins that are adjusted for the desired part of the ROM). Curl up as hard as possible against it for a length of 4-6 sec. and repeat several times (6-10 reps i guess..) This would be one set.

This exercise is probably too much of a hassle considering you do have a barbell and weights. I must admit I haven't really used this one, but it could be useful when you have no access to db's or barbells.

I would also like to mention the Drag Curl, in case you have limited weights to use. It makes the barbell curl really hard and isolates the biceps well. I'll post up the decription later if u want.


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on October 05, 2007, 10:10:30 PM
No problem-
Lat Shrugs: Position yourself so that your elbows are resting on the kitchentop. Now fold up yer legs to allow your body to hang freely (like you would do your dips). Now to allow for the negative portion of the exercise, release some pressure off the elbows to let the shoulders move up. Shrug back up by pushing the elbows, moving the shoulders through the greatest ROM possible.

I tried to be as clear as possible but I'm horrible with exercise explanations so bear with my limited capacity here ;D

Static bicep Curl: I just randomly came up with the name like with some of the other exercises so i may not have named it appropriattely. This is just an isometric hold that can be done for the low-top range of the barbell curl movement. For example, you are able to find a position where you're able to curl-up at the mid-range of the bicep curl (typically this is done in a power rack; you curl the bar up against the pins that are adjusted for the desired part of the ROM). Curl up as hard as possible against it for a length of 4-6 sec. and repeat several times (6-10 reps i guess..) This would be one set.

This exercise is probably too much of a hassle considering you do have a barbell and weights. I must admit I haven't really used this one, but it could be useful when you have no access to db's or barbells.

I would also like to mention the Drag Curl, in case you have limited weights to use. It makes the barbell curl really hard and isolates the biceps well. I'll post up the decription later if u want.

Thanks for the explanations.  :)  I'll give the lat shrugs a go on my next back day.

I've done drag curls before also, the intense contraction in the biceps is awesome.


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on December 23, 2007, 06:09:30 PM
Alright, I haven't updated my log in ages but I have still been training.  So I'll just put in all the workouts that occurred during that time.

Monday 8th October

Chest

Dips - 8x8, 1 minute rest between sets

1- 8
2- 8
3- 8
4- 8
5- 8
6- 8
7- 8
8- 6


Triceps

Close grip bench - lying on the ground

1- 12
2- 10
3- 10
4- 9
5- 10 - decreased weight
6- 12 - decreased weight


Biceps

Barbell Curls

1- 12
2- 8
3- 8 (2 cheat curls)
4- 10 (2 cheat curls) - decreased weight
5- 8 (2 cheat curls)


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on December 23, 2007, 06:14:45 PM
Wednesday 10th October

Delts

Military press - 8x8, 1 min rest between sets

1- 8
2- 8
3- 8
4- 8
5- 8
6- 8
7- 6
8- 5


Quads

Front squats - 10x10, 1 min rest between sets.  Heals raised up on a brick

1- 10
2- 10
3- 10
4- 10
5- 10
6- 10
7- 10
8- 10
9- 10
10- finished off with 15

I think I prefer 20 reps front squats over 10x10.


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on December 23, 2007, 06:20:10 PM
Monday 15th October - started getting weaker around this time, I think it was around exam time and was feeling shit

Chest

Dips - 8x8, 1 min rest between sets

1- 8
2- 8
3- 8
4- 8
5- 8
6- 8
7- 5
8- X


Triceps


Overhead 1-arm DB extension - 10x10, 1 min rest between sets

1- 10
2- 10
3- 10
4- 10
5- 10 (increased rest time between sets here)
6- 10
7- 10
8- X
9- X
10- X


Biceps

Barbell Curls - 10x10, 1 min rest between sets

1- 10
2- 10
3- 10
4- 10
5- 10
6- X
7- X
8- X
9- X
10- X


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on December 23, 2007, 06:23:21 PM
Friday 19th October -  feeling dizzy and shit, weaker still

Chest

Dips - 8x8, 1 min rest between sets

1- 8
2- 8
3- 8
4- 8
5- 8
6- 8
7- 5
8- X


Biceps

Barbell Curls - 10x10, 1 min rest between sets

1- 10
2- 10
3- 10
4- 10
5- 10
6- X
7- X
8- X
9- X
10- X

Finished off with 1 set of Dumbbell curls, 10 reps.


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on December 23, 2007, 06:26:13 PM
Tuesday 23rd October - still weaker and shit

Chest

Dips - 8x8, 1 min rest between sets

1- 8
2- 8
3- 8
4- 8
5- 8
6- 8
7- 5
8- X


Biceps

Hammer Curls - 10x10, 1 min rest between sets

1- 10
2- 10
3- 10
4- 10  Finished off with 20 reps - 2 hands
5- X
6- X
7- X
8- X
9- X
10- X


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on December 23, 2007, 06:34:45 PM
Friday 26th October - getting even weaker, but didn't really give a shit for some reason  :-\

Chest

Dips - 8x8, 1 min rest between sets

1- 8
2- 8
3- 8
4- 8
5- 8
6- 7
7- 5
8- X


Delts

Lateral raises - light sets, highish reps

1- 12
2- 12
3- 12
4- 12
5- 12
6- 12
7- 12 - decreased rest between sets at this point to 30 secs
8- 12
9- 12


Triceps

Overhead 1-arm DB extension - 10x10, 1 min rest between sets

1- 10
2- 10
3- 10
4- 10
5- 10
6- 8
7- X
8- X
9- X
10- X


Biceps

Alternate Dumbbell Curls - 10x10, 90 sec rest between sets

1- 10
2- 10
3- 10
4- 10
5- 10
6- 10
7- 10 + 10 two handed hammer curls
8- 10 + 10 two handed hammer curls
9- X
10- X


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on December 23, 2007, 06:42:22 PM
Monday 29th October

Chest

Dips - 8x8, 1 min rest between sets

1- 8
2- 8
3- 8
4- 8
5- 8
6- 7
7- 6
8- 4


Back

Chins - 6x6, 1 min rest between sets

1- 6
2- 5
3- 4
4- 3
5- 3
6- 3


Biceps

Hammer Curls - 10x10, 90 secs between sets

1- 10
2- 10
3- 10
4- 10
5- 10
6- 10
7- 10
8- 10
9- 10
10- 10


Triceps

Overhead 1-arm Db extensions - recorded as R/L for right and left arm

1- 10/10 
2- 5/9  (no rest between sets)
3- 6/9
4- 6/7
5- 6/9
Finished off with 20 reps, 2 hands



Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on December 23, 2007, 07:00:13 PM
Wednesday 31st October

Delts

Lateral Raises

10 sets of 10


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on December 23, 2007, 07:06:09 PM
Friday 2nd November

Chest

Dips - 8x8, 1 min rest between sets

1- 8
2- 8
3- 8
4- 8
5- 8
6- 8
7- 8
8- 6


Back

Chins - 6x6, 1 min rest between sets

1- 6
2- 5
3- 3.5
4- 3
5- 3
6- 3


Also did overhead 1-arm dumbbell extensions and underhand drag curls but didn't record any sets or reps for some reason.


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: haider on December 23, 2007, 07:07:36 PM
you sure like to workout a lot, don't you buddy  :D


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on December 23, 2007, 07:33:50 PM
Monday 5th November

Chest

Dips - 8x8, 1 min rest between sets

1- 8
2- 8
3- 8
4- 8
5- 8
6- 8
7- 8
8- 6


Biceps

Barbell Curls

Did 8 sets starting heavier and decreasing weight each set so that I would fail at 12 reps on every set.


Triceps

Close grip bench

Did 7 sets starting heavier and decreasing weight each set so that I would fail at 12 reps on every set.




Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on February 06, 2008, 10:24:44 PM
I keep forgetting to update this log, so there's alot of catching up to do.

Wednesday 7th November

Shoulders

Military Press

3 sets of 12

Decreased weight

Another 3 sets of 12


Db Lateral Raises

6 sets of 12 + holding the dumbbells out at midrange for 30 secs at the end.


Quads

Front Squats

2 sets of 20
2 sets of 15


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on February 06, 2008, 10:26:59 PM
Friday 9th November

Chest

Dips

1- 8
2- 8
3- 8
4- 8
5- 8
6- 8
7- 6
8- 5


Biceps

Barbell Curls

6 sets of 12


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on February 06, 2008, 10:41:01 PM
From here I needed to take 3 weeks off training.  This is because when I shaved my body for the Mr Getbig II comp I started getting ingrown hairs on my legs, which got all infected and shit, because my immune system was weakened from stress caus I had a heap of important exams and shit really soon.  So anyways they were getting infected but weren't too bad, but after my final exam I went and got drunk with some guys from uni, then when I got home decided to do my usual friday workout.  Big mistake!  I was gonna do some cardio after my workout but decided to lie down on my bed for a little while beforehand, but I passed out on my bed in those sweaty clothes and next morning the infections on my legs were way worse.

The next few weeks were absolutely terrible, I spent about 95% of the day lying on my back.  I was in agony if I tried to walk or move anywhere.  I took about 3 courses of antibiotics but they didn't working very well.  Finally, most of the infected areas burst open and the blood and puss drained out.

Since I was lying down most of the time, I didnt eat as much as usual, so I lost a fair bit of weight. 

Anyways I started training again on November 31st.


Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on February 06, 2008, 10:44:00 PM
Friday 31st November

Chest

Dips

1- 8
2- 8
3- 8
4- 8
5- 8
6- 8
7- 8
8- 5


Biceps

Barbell Curls - I started using slow negatives, 8 seconds on each rep.

1- 8
2- 6
3- 6

For the later reps of each set I cheated the weight up, then still did the slow negative.



Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on February 06, 2008, 10:49:44 PM
Monday 3rd December

Chest

Dips

1- 8
2- 8
3- 8
4- 8
5- 8
6- 8
7- 8
8- 8   :)

Finally managed to get 8 x 8, so now I can move onto 9 x 9.


Back

Chins

1- 6
2- 5
3- 3
4- 2.5
5- 2.5
6- 2.5


Triceps

1-arm overhead Db extension - 8 sec negative on each rep

1- 8
2- 6
3- 6
Lowered weight
4- 8




Title: Re: THE ROWDY TRAINING AND LIFESTYLE LOG!
Post by: Get Rowdy on February 06, 2008, 10:57:15 PM
Wednesday 5th December

Shoulders

Db Lateral Raises

1- 15
2- 15
3- 15
Increase weight
4- 12
5- 12
6- 12
Decrease back to starting weight
7- 12
8- 12
9- 12 + 30 second hold


Front raises

3 sets of 12


1-arm Db shrugs

3 sets of 20


I still couldn't train legs at this stage.