Cammo's new routine

[Cammo]

Fri - 23/03

Flat bench
85 x 10
90 x 8
95 x 3

Incline DB press
27.5 x 10
30 x 6
30 x 6

Skull Crushers
35 x 12
40 x 10
42.5 x 6

Dips
5
5
6 (assisted at 30kg)

Overhead cable extensions
60 x 10
60 x 6
54 x 8

Cable Crunches
76 x 16
76 x 14
76 x 12

I'm off to Australia on business on Monday - won't be back till Friday so I won't be posting. Hopefully I'll have time to get my ass into a gym over there.

[narcsarge]

Have a safe trip there Cammo! What gives with the dips? I would have thought you'd have higher numbers. Maybe all of my swimming and gymnastics helped me is some way. Though I would kill to have the size that you have achieved. Enjoy the trip!

[Cammo]

Not too sure mate.
I increased my bench & my skulls (I really put all I had into the skulls & forced those last reps up pretty hard) - I think that took it's toll & my tri's were shot.

[narcsarge]

I see. Doing Dips after all that would certainly explain things. Sorry, I wasn't paying too much attention to the order and placement of the exercises. I really should pay better attention. I'll go stand in the corner now!

[Cammo]

It's my fault - I might start doing my dips before my other tricep work & see what happens.

[narcsarge]

That's usually the way I transition from Chest to Tri's. Dips slamming the chest and nailing the tris. Then, onto skulls or cable press downs!

[Cammo]

Mon - 02/04

Squats
115 x 10
125 x 8
135 x 5 - last rep was a bit dodgy.

45º Leg Press
240 x 10
260 x 8
270 x 6

Leg curl
54 x 12
60 x 8
54 x 10

Standing Calf work
84 x 15 (single leg at a time)
87 x 15
87 x 12

[Cammo]

Wed 04/04

Flat bench
90 x 7
95 x 4
85 x 8

Incline DB press
30 x 9
32.5 x 4
27.5 x 9

Dips
6
6
4

Skull Crushers
35 x 15
40 x 10
42.5 x 5

Overhead cable extensions
60 x 10
60 x 9
54 x 8

Weighted Crunches (20kg)
10
10
10

[Cammo]

Mon - 09/04

Wide Grip Pull-ups
6
5
5

Deadlifts
150 x 8
180 x 3 ...pb
160 x 4

DB Row
40 x 8
40 x 8
40 x 8

Face Pulls
66 x 6
66 x 6
66 x 6

DB Curls
17.5 x 10
17.5 x 10
17.5 x 9

Cable Curls
48 x 8
42 x 9
42 x 8

[Lifter101]

Great job on the dead PR. I hope to get there in a few months. =)

[Cammo]

Cheers mate!

Wed - 11/04

DB military presses
27.5kg x 10
30kg x 8
30 x 2
25 x 4
My shoulders were nuked after the second set.

Lateral raises
17.5 x 10
15 x 10
15 x 10

Upright row
55 x 10
60 x 10
65 x 6

Weighted Crunches 10x3 - 20kg plate behind head.

I normally do face pulls on shoulder day but I did them on back day already this week for some reason.

I started chatting to a guy who's doing a bit of powerlifting & he's keen on starting a powerlifting club within the gym (he started working there as an instructor a couple of days ago). I am probably going to start doing a bit more powerlifting from next week!

[Cammo]

Thurs - 12/04

Squats
120 x 10
140 x 5 - PB... first time triple wheeling without a spotter - felt really good!!
120 x 7

45º Leg Press
250 x 10
260 x 8
270 x 6

Romainian Deads
90 x 8
100 x 8
100 x 8

Standing Calf work
87 x 15 (single leg at a time)
87 x 15
87 x 12

[Cammo]

Sun - 15/04

Flat bench
87.5 x 10
90 x 7
95 x 6 (spotted)

Incline DB press
27.5 x 10
30 x 8
32.5 x 6

Pec Deck
66 x 10
69 x 6
66 x 7
Really didn't like using the pec deck - my shoulders hated it.

Bench Dips
10kg x 10
20kg x 8
15kg x 6

Close Grip Bench Press (w/ezy bar)
47.5 x 8
52.5 x 7
52.5 x 6

[Cammo]

Started a bit of powerlifting today... Bench!! (I did it yesterday fvck it...).

Mon 16/04

Bench press
60 x 9
60 x 9
80 x 7
80 x 7
90 x 6

4inch block
100 x 3
110 x 3
100 x 3

6inch block
100 x 3
110 x 3
110 x 3

10inch block
120 x 3

60 x 9
60 x 9
60 x 9

My lifts probably would have been better had it not been for the chest workout I did yesterday (same with tri's).

Tricep hammers (not sure what they're really called)
They look like this except we lay on the ground and touched the DB's to the ground & flung them back up again (keeping our elbows up)...



17.5 x 6
17.5 x 6
17.5 x 6
17.5 x 6
17.5 x 6

Dips
4
4
3

My tri's were fried at this stage.

[NiteHawk]

Still decent lifts cammo. I keep forgetting you are ahead in time from me. It seems like Im always looking into the future reading your journal..

[Cammo]

...continued here.