THE ROWDY TRAINING AND LIFESTYLE LOG!

[Get Rowdy]

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 

[Get Rowdy]

Today did abs and then some cardio    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. 

[Get Rowdy]

Just remembered, gonna wake up half and hour earlier in the morning and go for a walk. 

[Get Rowdy]

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    Overall pretty happy

[Get Rowdy]

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.

[Get Rowdy]

Tuesday 18th September

Had a decent 2 hour afternoon nap. 

Cardio

Skipping

4 sets of 500 jumps.

That's all.

[Get Rowdy]

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

[Get Rowdy]

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 

[Honour]

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 .

[Get Rowdy]

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 .

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 

[Honour]

moustache I've got atm

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

[Get Rowdy]

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. 

[Get Rowdy]

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

[Get Rowdy]

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

[Get Rowdy]

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. 

[Get Rowdy]

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.    I might actually start going to a gym... maybe 

[Get Rowdy]

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    First ever. hahaha I was pretty happy with myself 

Anyways that's all that happened.

[Get Rowdy]

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

[haider]

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

[Get Rowdy]

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".   

[haider]

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

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.

[Get Rowdy]

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

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.

[Get Rowdy]

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)

[Get Rowdy]

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.

[Get Rowdy]

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