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12-18-2006, 01:29 AM
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Quote:
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12-18-2006, 01:33 AM
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there's no where to dump the DB's, the stack has 3 rods coming out of it
i just machined a 6mm rod to size and whacked it with a mallet to form a 90 degree bend so the plates would slide off.
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Trample the weak.....hurdle the dead
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12-19-2006, 12:22 AM
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they keep their distance
 Hell, the average age for gym staff there is 18 and 170lbs.Legs Squats 1 x 20 90kg <---- UP 10kgs from last time  1 x 14 80kg 1 x 15 80kg Seated leg press machine 3 x 7 124kg <--- dropping this exercise Smith Lunges 3 x 7 30kg <--- UP Glute-Ham Raise (now first on list) 1 x 7 21kg assisted 1 x 6 14kg assisted 1 x 6 21kg assisted S.L.D.L 3 x 6 105kg <---- good for 3 sets - going up Good girls 3 x 12 80kg <--- UP Bad Girls 2 x 12 70kg <----- UP Standing calf raise 3 x 6 134kg DC reps 1 x 5 124kg 1 x 8 105kg Weight now in at 104kg = 229lbs
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Trample the weak.....hurdle the dead
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12-19-2006, 12:32 AM
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lol, its the hip/adductor training machines you see the chicks on all day that they either:
force their legs open: bad girls force their legs closed: good girls
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12-20-2006, 01:25 AM
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i'm changing the rep scheme up a bit, since changing to 20 reps once a week i've gained .5" on my legs and i'm nearly hitting 27.5"
if it works and you can put up with the pain, go for them  
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12-21-2006, 12:11 AM
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Chins
1 x 7 1 x 6 1 x 5 deadlift 1 x 4 60kg 1 x 4 80 kg 1 x 2 100kg 2 x 6 155kg <---- UP  1 x 4 155kg <---- damn straps failed bent row 3 x 7 75kg <---- UP One arm Machine Row 4 x 10 35kg Face Pulls 3 x 10 42kg Biceps EZ bar curls 3 x 10 42.5kg DB Preacher curls 3 x 7 12kg Weighing in at 106kg
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Trample the weak.....hurdle the dead
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12-22-2006, 12:37 AM
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Friday:
Rack Bench 2 x 3 120kg 1 x 6 110kg Inc DB Bench 3 x 8 40kg Inc smith bench 2 x 6 70kg 1 x 6 65kg DB Shoulder Press 2 x 6 30kg 1 x 5 30kg Side Raises 3 x 6 10kg Rear laterals 3 x 10 10kg EZ Skulls 3 x 6 45kg Super set with close grip bench with the EZ bar to failure Tricep Pushdown 3 x 8 65kg I'm buying some olympic dumbbell handles after xmas as i've had it with the gyms dumbbells. they have enough 5kg plates so i will make up some 45kg's to progress the benching. tried to do a super set with skulls and close grip bench but the gym was packed, as soon as i set up the smith and started to do some c.g.bench someone jumped on the smith...grrrrrrr no more creatine now, i figured i would finish before my week off for xmas and last night was my last workout of the year.
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12-22-2006, 01:55 AM
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cheers lifter
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12-22-2006, 11:20 PM
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Friggin schedule I have been keeping I am coming off a 2 week lay off
 ! I will hit legs today. But I have been doing 1 to 2 classes of TKD a day! Enjoy the break Bulk. Merry Christmas.
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Papasmurf: "there are no miracle supplements, fix your diet" http://www.bodybuildingforyou.com/forums/showthread.php?t=39994
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01-04-2007, 12:31 AM
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Tuesday
cheers narc Legs Squats 5 x 10 100kg Leg extensions 3 x 7 77kg Glute-Ham Raise 2 x 6 14kg assisted S.L.D.L 2 x 6 95kg Good girls 3 x 10 80kg <---- going up next week Bad Girls 3 x 10 70kg <---- going up next week Standing calf raise 2 x 6 134kg DC reps 1 x 6 124kg the gym was pretty packed, a few new faces... holding sweepstakes on who stays on till after january. Down side was that the smith was in use constantly... no lunges or sitting calf raises. i felt sick to my stomach after the squats, every exercise added to the lactic acid and on top of that i had a bad case of heartburn. weight 106.5kg Wednesday Incline Bench 1 x 15 70kg 1 x 12 80kg 1 x 4 90kg 1 x 7 80kg DB Inc Bench 1 x 6 40kg 1 x 6 35kg 1 x 6 30kg Flys 1 x 6 26kg 1 x 4 26kg 1 x 6 20kg DB Shoulder Press 3 x 6 26kg Rear Laterals 3 x 6 9kg C.G Bench 1 x 10 30kg 1 x 5 35kg 1 x 7 30kg Pulldowns 3 x 7 60kg Went for higher reps, my triceps were pumped off the 3rd set of benching. I prefer incline bench to flat now, i feel a better contraction in my chest. Triceps very sore this morning...
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Trample the weak.....hurdle the dead
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01-08-2007, 04:53 AM
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Friday:
Chins 1 x 6 <---- 5kg added 1 x 5 <---- 2.5kg added 1 x 4 deadlift 1 x 4 60kg 1 x 4 80 kg 1 x 2 100kg 2 x 6 160kg <---- NEW PB 1 x 4 160kg bent row 3 x 7 75kg Low Pulley row 3 x 10 120kg Face Pulls 1 x 10 42kg 1 x 6 49kg <---- UP 1 x 10 42kg Biceps EZ bar curls 3 x 6 52.5kg DB Preacher curls 3 x 6 12kg Saturday Legs (light day) Squats 3 x 8 120kg Leg extensions 3 x 7 60kg Glute-Ham Raise 2 x 6 14kg assisted Standing calf raise 2 x 6 134kg DC reps 1 x 6 124kg Sitting Calf Raises 3 x 10 140kg Sunday: Incline Bench (smith) 2 x 6 100kg 1 x 6 95kg DB Inc Bench 1 x 4 45kg <--- used my new oly handles 2 x 6 40kg Flys 2 x 6 26kg 1 x 6 20kg 1 x 6 18kg DB Shoulder Press 3 x 6 26kg Rear Laterals 3 x 6 10kg Skulls 2 x 52.5kg 1 x 45kg Pulldowns 2 x 7 70kg <---- UP 1 x 6 65kg
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01-08-2007, 09:38 AM
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Nice increases there Bulk, always nice to see the Ups! Congratulations on you PB too! Every little increase means you are still growing and gaining!
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Papasmurf: "there are no miracle supplements, fix your diet" http://www.bodybuildingforyou.com/forums/showthread.php?t=39994
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01-11-2007, 12:55 AM
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Friday:
Chins 1 x 8 1 x 4* deadlift 1 x 4 60kg 1 x 4 80 kg 1 x 2 100kg 2 x 6 160kg 1 x 5 160kg bent row 3 x 7 77.5kg <----UP 1 x 7 65kg Lat Pull Down* 3 x 8 55kg Face Pulls 1 x 8 49kg 2 x 8 50.25kg <---- UP Biceps EZ bar curls 3 x 6 52.5kg Alt DB curl 3 x 6 16kg 1 x 4 10kg Weighing in at 108.2kg = 238lbs or 17 stone
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01-12-2007, 12:22 AM
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Legs
Squats 2 x 6 140kg <---- UP *see notes* 1 x 6 130kg Lunges 3 x 7 25kg <----- UP Leg extension 2 x 7 77kg 1 x 8 63kg S.L.D.L 3 x 6 110kg <---- UP Good girls 3 x 10 85kg <---- UP Bad Girls 1 x 10 70kg 2 X 7 75KG <---- UP Standing calf raise 2 x 6 143kg <----- UP 1 x 6 124kg Notes: My squats were unreal, previously i've only managed to get 2-3 out of 140kg but managed 2 sets of 6! 2 weeks of 20 rep squats work wonders :nod: All numbers up bar leg extensions as i dont like going heavy on this hunk of junk, just limited by what i can do in my gym. Calf raises were great, the slow negatives and holding for 15 secs at the bottom have improved them by far.
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Trample the weak.....hurdle the dead
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