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11-04-2006, 08:42 PM
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Fri - 27/10
Squat - 112.5kg x6x3 45º LP - 235kg x6x3 Rom Deads - 90kg x6x3 Leg Curl - 60kg x8x2, 54kg x7x1 Calves - Boyds calf workout Weighted Crunches - 20kg x10x3 Sat - 28/10 20 mins interval training on the elliptical Sun - 29/10 Interval swim - 25mins Mon - 30/10 DB military presses 6reps x 3sets @ 27.5kg Upright row 6x3 @ 60kg Rear delt row 6x3 @ 25kg Weighted Crunches 10x3 - 20kg plate behind head Weighted leg raises 10x3 - 10kg strapped to foot BB wrist curls 8x3 - 22kg Plate hold till failure - 10kg Tues - 31/10 squats - 6reps x 4sets @ 112.5kg 45º leg press 6x3 @ 210kg romainian deadlifts 6x4 @ 102.5kg - straps on the last set. leg curl 2x8, 1x7 @ 54kg boyds calf killer 2 sets standing calf @ 108kg Wed - 01/11 20 mins interval training on the elliptical Thurs - 02/11 Flat bench 82.5x6x2, 85x6x1 Incline DB press 32.5x6x2 (only managed 5 reps on second set), 30x6x1 Close grip bench 55x6x3 - 1xnormal grip 2xreverse grip (only managed 5 reps on last set). Weighted Dips 5kgx6x2, unweightedx6x1 Overhead cable extensions 60x8x2, 66x8x1 Cable crunches 84x12x3 - 3 second pause Weighted leg raises 10x10x3 Fri - 03/11 Pullups 1 set unassisted - 2 sets assisted (24kg, 30kg) Deadlift - 135x6x3 - 5 more kg & I'll be triple wheelin'  Pullthroughs - 66x6x3 Bent over row 75x8x3 - I used a wider grip than I normally do & felt it hit my back more - I will keep this wider grip. Cable curls 50x3x10 DB hammer curls 20x8x3 Calves – Boyds calf killer Sat - 04/11 Neighbours partied all night so my sleep was crap - I still managed to get my cardio in though  20 mins interval training on the elliptical Sun - 05/11 Interval swim - 25mins I haven't taken a day off in a couple of weeks but I have a pretty sedentary job (sitting on my ass all day in front of a computer) so I don't see the problem. If I start feeling a bit run down I'll take a day off. 
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11-07-2006, 02:44 PM
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Mon - 06/11
DB military presses 6reps x 1 @ 30kg, 2 x 27.5kg Upright row 6x3 @ 62.5kg - only 5 reps last set Rear delt row 6x3 @ 25kg Weighted Crunches 10x3 - 20kg plate behind head Weighted leg raises 10x3 - 10kg strapped to foot BB wrist curls 10x3 - 24.5kg Plate hold till failure - 10kg Tues - 07/11 squats - 6reps x 2sets @ 115kg - 2 sets @ 112.5kg - screwed up the last rep of the second set - just lost concentration or something  45º leg press 6x1 @ 210kg 6x2 @ 215kg romainian deadlifts 6x3 @ 105kg - straps on the last set. leg curl 1x8 @ 60kg, 2x8 @ 54kg boyds calf killer 2 sets standing calf @ 111kg - I just get in more reps 'till failure on these & when I hit a good number I up the weight - quite a bit of room to move with this exercise.  Wed - 08/11 20 mins interval training on the elliptical
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11-23-2006, 01:50 PM
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Back from holiday, lots of sh!t food & even a few alcoholic beverages.....bugger!
Mon - 20/11 DB military presses 30kg x 6 30kg x 4 (my shoulder started to do funny things, it affected the rest of my workout a bit bugger it) 27.5 x 6 Lateral raises 12.5kg x 10 12.5kg x 10 15kg x 8 Rear delt machine 54kg x 8 57kg x 8 57kg x 8 Weighted Crunches 10x3 - 20kg plate behind head Weighted leg raises 10x3 - 10kg strapped to foot Tues - 21/11 squats 115kg x 6 115kg x 6 115kg x 6 117.5kg x 4 45º leg press 215kg x 6 215kg x 6 215kg x 6 romainian deadlifts 105kg x 6 105kg x 6 105kg x 6 105kg x 6 - straps on the last set. leg curl 60kg x 8 60kg x 6 54kg x 8 My calves kept cramping up on the leg curls - wtf?? boyds calf killer 2 sets standing calf @ 114kg Wed - 22/11 20 mins interval training on the elliptical Thurs - 23/11 Flat bench 85kg x 5 85kg x 5 82.5kg x 6 My bench is seriously lacking - I'm hoping that this new routine will correct that. Incline DB press 32.5kg x 6 32.5kg x 6 30kg x 5 Close grip bench 55kg x 6 55kg x 5 50kg x 6 (reverse grip on this set - quite awkward) Dips 6 5 5 Not feeling too strong today.....  Overhead cable extensions 56kg x 8 56kg x 8 54kg x 8 Cable crunches 84kg x 12 84kg x 12 84kg x 12 Weighted leg raises 10kg x 10 10kg x 10 10kg x 10 It's the evening on Thursday & my legs are killing me - it's such a lovely pain. *
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11-27-2006, 06:56 PM
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Quote:
 Sunday 26/11 Pullups 1 x unassisted 2 sets assisted (24kg, 30kg) Deadlift 140kg x 6 - triple wheelin' for the first time 140kg x 6 140kg x 6 Face pulls 66x6 69x6 69x6 Bent over DB row 35x6 35x6 35x6 Cable curls 52x10 52x10 52x10 DB hammer curls 20x8 20x8 20x8 No calf workout as I had a lunch to go to & ran out of time Mon - 27/11 DB military presses 30x6 30x8 30x6 I had a guy spot me on the last 2 sets - I didn't ask him, he just jumped behind me. Pisses me off a bit, I won't be able to do it again in a little while unless I'm spotted, which I don't want. Lateral raises 12.5x10 12.5x10 15x10 Upright row 60x6 60x6 62.5x5 Weighted Crunches 10x3 - 20kg plate behind head Weighted leg raises 10x3 - 10kg strapped to foot BB wrist curls 10x3 - 29kg Plate hold till failure - 10kg Tues - 28/11 No squats today as my deadlift effort has my back screaming - I did try but failed miserably - today was quite possibly the worst leg day ever .Leg extensions 100x10 110x10 110x10 120x10 I hate leg extensions with a vengeance but couldn't squat so it was a necessary evil. 45º leg press 220kg x 6 220kg x 6 220kg x 6 Leg curl 60x10 60x8 60x8 Good mornings 40x6 40x6 40x6 boyds calf killer 2 sets standing calf @ 114kg Pretty disappointing workout - I'm pretty pissed Next time I won't postpone back day so I've got more time between deads & squats - my lower back is killing me from Sunday.
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11-28-2006, 08:24 AM
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Great job on the DL's and PR! Woo Hoo! 3 wheeling! Good for you and keep up the gains!
__________________
Papasmurf: "there are no miracle supplements, fix your diet" http://www.bodybuildingforyou.com/forums/showthread.php?t=39994
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12-04-2006, 09:19 PM
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Cheers narc!
Thurs - 30/11 Flat bench 85kg x 6 87.5kg x 5 (got nasty hamstring cramps from pushing off from my feet) 85kg x 6 Incline DB press 35kg x 4 32.5kg x 5 30kg x 5 (started getting left shoulder niggles) Close grip bench 55kg x 6 57.5kg x 4 50kg x 6 (reverse grip on this set) Dips 6 5 5 Overhead cable extensions 56kg x 8 56kg x 8 54kg x 8 Cable crunches 86kg x 12 86kg x 12 86kg x 12 Weighted leg raises 10kg x 10 10kg x 10 10kg x 10 Fri 01/12 Pullups 1 x unassisted 2 sets assisted (24kg, 30kg) Deadlift 142.5kg x 6 142.5kg x 6 145kg x 6 - PB Face pulls 69x6 72x6 72x6 Cable row 96x6 102x6 105x6 Cable curls 54x8 54x8 54x8 (just) DB hammer curls 22.5x8 22.5x8 (form started getting sloppy half way through set) 20x8 Standing Calf work 114 using DC method (1-1-10-15) 1x10dc reps, normal reps to failure 1x4dc reps, 10 normal reps, dc reps to failure Sat 02/12 1.5 hours mountain biking - I've a nasty bruise from where my front tyre hit soft dirt on a downhill & I went t!ts up over the handle bar....would've looked pretty funny to watch. Made sure I had my BCAA's in my water back-pack. Mon - 04/12 Went down to my parents beach house to help my father with a few things on Sunday & got back Monday evening. I didn't get to the gym until 7:30pm - couldn't believe how crowded it was. I won't be doing it again in a hurry. DB military presses 30x6 27.5x6 27.5x6 I was taking turns on the seat with 2 other guys - it put me off quite a bit. Lateral raises 12.5x10 12.5x10 15x10 Upright row 60x6 62.5x6 62.5x6 Weighted Crunches 10x3 - 20kg plate behind head Weighted leg raises 10x3 - 10kg strapped to foot No forearm work - couldn't wait to get out of the sardine can. Tues - 05/12 Squats 100x6 - warmup 117.5x6 117.5x6 140x4 - that's right...140..woohoo (I was spotted heavily but felt sick as a gutted pig for a little while after). 45º leg press 220kg x 6 220kg x 6 225kg x 6 Romainian Deads 105x6 110x6 - PB 100x6 Leg curl 60x8 54x8 54x8 Standing Calf work 72x12 (single leg at a time) 72x12 72x12 I've decided to alternate between the DC style calf work & regular calf work for a bit of variety - I will do 1 of each per week. Much better leg workout than last week. Last edited by Cammo; 12-04-2006 at 09:43 PM.
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12-05-2006, 07:52 AM
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Looks like your routine is giving you what you have wanted... steady gains. Congratulations. I know how the "evening" crowd can be at the gym which is why I like working nights so much. I only have to slap old people and soccer Moms out of the way.
__________________
Papasmurf: "there are no miracle supplements, fix your diet" http://www.bodybuildingforyou.com/forums/showthread.php?t=39994
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12-05-2006, 11:46 AM
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12-10-2006, 07:56 PM
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Wed - 6/12
Interval swimming - 3 moderate laps, 1 full on x 8 cycles. Thurs - 7/12 Flat bench 87.5kg x 6 87.5kg x 4 87.5kg x 6 (spotted) Incline DB press 35kg x 6 (spot) 32.5kg x 6 30kg x 6 Close grip bench 57.5kg x 6 57.5kg x 6 50kg x 6 (reverse grip on this set) Dips 6 5 5 Overhead cable extensions 56kg x 8 56kg x 8 56kg x 8 Cable crunches 86kg x 12 86kg x 12 86kg x 12 (the cable maxes out at 66kg & I put a couple 10kg DB's on the stack - I will see if I can get 12's to fit but I may be pushing sh!t up hill - I may just go for 15 rep sets instead). Weighted leg raises 11.25kg x 10 11.25kg x 10 11.25kg x 10 Fri 8/12 Pullups 1 x unassisted x6 1 x assisted 24kg x6 1 x assisted 30kg x8 Deadlift 150kg x 6 150kg x 6 155kg x 5 My fingers were still gripping the BB when I racked it (dropped it down onto the rack) & I pulled my right shoulder out a bit - I was in some slight pain for the rest of my workout so went light). Face pulls 60x6 60x6 60x6 BB row 60x6 70x6 75x6 Cable curls 54x8 Got sick of the cable curls after the first set so did a couple of BB curl sets with a wider grip. 32x8 32x8 DB hammer curls 20x8 20x8 20x8 I've dropped the weight (& my ego) on these as my form was pretty sloppy on 22.5's (lots of swinging going on). Standing Calf work 114 using DC method (1-1-10-15) 1x10dc reps, normal reps to failure 1x4dc reps, 10 normal reps, dc reps to failure Did nothing in the weekend but eat crappy food..... gotta live sometime. Had a mates sons b'day on Sat & an Xmas lunch on Sun. Mon - 11/12 Went down to my parents beach house to help my father with a few things on Sunday & got back Monday evening. I didn't get to the gym until 7:30pm - couldn't believe how crowded it was. I won't be doing it again in a hurry. DB military presses 30x6 30x6 27.5x4 Lateral raises 12.5x10 15x10 15x10 Upright row 62.5x6 62.5x6 65x6 Weighted Crunches 10x3 - 20kg plate behind head Weighted leg raises 10x3 - 11.25kg strapped to foot I got one of the second generation ipod shuffles for the gym as they play absolute crap in there. I've got a 30gb ipod but I've had it for a while & the battery doesn't last too long - I only really use it with the itrip when it's plugged into the cigarette lighter in the car, for the stereo at home or when I take it away on holiday I have a portable speaker system for it (pumps out a really good sound too). Anyway, I'm too tight fisted to buy another larger ipod just for the gym but I did notice how much more drive I had listening to MY music (old school metal - metallica, pantera, seputura, ministry, iron maiden etc. etc). Tiny & cheap but I'm lovin' it!! No forearm work - helped the gym manager get a couple of the old machines out of the gym (leg extension & leg curl..... he's got replacements unfortunately). 200kg of weighted plates out corridoors & down stairs + the machine frames - it was a workout in itself.
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12-18-2006, 01:05 AM
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Tues - 12/12 Squats 80 x 20 90 x 18 - I read a journal on an NZ forum that inspired me to give the 20's a go.....and then low & behold I see TKD Guy's had a crack at it too - quite strange really. 45º leg press 225kg x 6 225kg x 6 225kg x 6 Romainian Deads 110 x 6 110 x 6 110 x 6 Leg curl 60 x 8 54 x 8 54 x 8 Standing Calf work 75 x 12 (single leg at a time) 75 x 12 75 x 12 Thurs - 14/12 Flat bench 90kg x 6 87.5kg x 4 90kg x 7 (spotted - I'm trying to break through a rut I'm in on the bench) Incline DB press 35kg x 6 32.5kg x 6 32.5kg x 4 Close grip bench 60kg x 6 60kg x 4 50kg x 6 (reverse grip on this set) Dips 7 5 4 I can't seem to do better on these - I think it's because my CGBP & everything else is going up so it's naturally going to exhaust my tri's more - I can't expect to everything to go up, especially when the dips are near the end of the workout. Overhead cable extensions 60kg x 8 60kg x 8 60kg x 8 Quite hard work the last reps on the final set Cable crunches 86kg x 12 86kg x 12 86kg x 12 Weighted leg raises 11.25kg x 10 11.25kg x 10 11.25kg x 10 Fri 15/12 Pullups 2 x 6 unassisted 1 x 6 unassisted - palms facing close grip (a lot easier but didn't notice as much lat work). Deadlift 160kg x 6 155kg x 6 155kg x 5 My lifts on these will probably slow a bit now.... I was really pushing myself on the 160's. DB row 37.5 x 6 40 x 6 40 x 6 Face pulls 66 x 6 69 x 6 69 x 6 I normally do the face pulls before the rows but someone was using the lat-pulldown machine. BB curls 32 x 8 32 x 8 cable curl - 54 x 8 DB hammer curls 20 x 8 20 x 8 20 x 8 No calf work due to time restrictions. Sat 16/12 20 mins interval training on cross trainer. Had my best mates stag party on Sat night - first time I've had a good session in over a year.... and I paid for it. Got home around 4:30 Sunday morning feeling like mud. Mon - 18/12 Still feeling like mud.... DB military presses 30 x 6 30 x 6 27.5 x 6 Lateral raises 15 x 10 15 x 10 15 x 10 Upright row 65 x 6 65 x 6 65 x 6 Weighted Crunches 10x2 - 20kg plate behind head - only 2 sets of these - I wa |
