Surfers Diary

[Papasmurf]

1 kilogram = 2.20462262 pounds

[surferph34]

Monday 30th October 2006

Warm up

Cable Flies

12.5 x 10
12.5 x 12
12.5 x 10

Bench Press

75 x 8
75 x 8
80 x 7 Spotted on 7th
85 x 7 Spotted on 7th

Dumbell Press

28 x 10 These are all 2kg heavier as they are earlier in the routine than normal.
30 x 7
32 x 6

Inclined Dumbell Bench Press

24 x 8
24 x 8
24 x 8

Concentration Curls

20 x 10
25 x 10
25 x 12

Dumbell Curls

12 x 10
14 x 10
14 x 10

I mixed the workout tonight to fit in around the busy gym, but didnt enjoy it as much nor feel as strong as I have done lately.

I did some hammer curls and Dumbell curls late last night as I didnt know if I would be pushed for time this afternoon. So Biceps have had a good workout.

Diets good and Christmas Challenge is back on .

Surfer

[narcsarge]

Looking good Surferph! Keep it up!

[Taekwondo Guy]

how come you use 'concentration curls' instead of barbell curls?

[surferph34]

Originally Posted by Taekwondo Guy

how come you use 'concentration curls' instead of barbell curls?

Normally mate, my arm workout is like this, 21's and Dumbell Curls and I have always had great results from these. But I mentioned in my notes that I had done some hammer curls and Dumbell curl the night before and was just trying this out.

If doing it again, which I probably wont, I would do the CC first and then the DC, I know it would feel alot better.

Surfer

[surferph34]

Wednesday 22nd November 2006

Leg Extension
(Pre Exhaust)

25 x 25
25 x 25

Squat

12 x 80
10 x 100
8 x 120
10 x 120

45 Leg Press

10 x 160
8 x 170 - - - Crippling Back Cramp
10 x 180
10 x 180

Leg Extension

20 x 25
20 x 25
20 x 25

Seated Calve Raise

40 x 20
40 x 15
40 x 15
40 x 15


I really struggled to continue my workout when the lower back cramps suddenly started, howver I did alright considering, I settled for a different calve workout.

Diet Good.

Surfer

[surferph34]

Originally Posted by narcsarge

Looking good Surferph! Keep it up!

Thanks Mate. Encouragement is always appreciated.

Surfer

[warri0r87]

i agree with narc. ur doing great .

[surferph34]

Originally Posted by warri0r87

i agree with narc. ur doing great .

Thanks again.

Surfer

[surferph34]

Thursday 23nd November 2006

Shoulder Press

10 x 22
10 x 24
8 x 26
6 x 28

Cable Lateral Raises

10 x 6.25
10 x 7.5
10 x 7.5

Barbell Front Raises

10 x 15
10 x 17.5
13 x 20
12 x 20

Military Smith Press

10 x 20
8 x 25
8 x 25

Standing Military Press

10 x 30
8 x 30

Dips

3 x Pre Exhaust
16 12 12

Close Grip Bench Press

10 x 40
8 x 40
8 x 40

Tricep Pushdown

10 x 25
10 x 25
10 x 27.5

Skull Crushers

10 x 25
10 x 25
10 x 25

I usually do Cable front raises but, it was busy so I did some barbell front raises. THe weight ratio is nowhere near the same on the cable machine as it is free weight, its alot heavier, because of that I ended up starting too light with the barbell and repping out of my usual range.

I have noticed that during any exercise where strain is placed on my back to stablise me during an exercise my back starts to cramp very easily. I wondering is this a side effect of the CEE, as I have never experienced this sort of cramping before especially on this routine.

I have found however that I feel that since starting CEE I have alot more endurance, and a little more strength and I feel I am able to perform more exercise in my routine, as you can see...

Diets good.

Surfer

[surferph34]

Saturday 25th November 2006

Deadlift

None this week

One Arm Dumbell Bent-Over Row

10 x 36 - - - began 2kg heavier than last week
10 x 38
10 x 40 - - - Easy enough so I bumped it on the last set
12 x 44 - - - I have more in me again

Seated Row

10 x 65
10 x 75
10 x 85
10 x 90

Cable Front Pull Down

10 x 60
10 x 65
10 x 70
10 x 75
10 x 75

Dumbell Shrugs

16 x 28
14 x 30
12 x 32
12 x 32

I dont know where the strength has come from on the rowing exercises but I have plenty left in the tank on these excercises. My form is good and I am pulling from the elbow so theres no cheating.

Maybe its because there were no deadlifts? So I will have to take that into consideration next week if I attempt to go heavier.

Back cramps did however begain but at a low intensity on the bent rows?

Again I had the CEE an Hour prior to training at 5mg.

Surfer

[warri0r87]

good workouts again surfer. although i was interested in c'ing ur DL's, why didnt u end up doing them?

[surferph34]

Originally Posted by warri0r87

good workouts again surfer. although i was interested in c'ing ur DL's, why didnt u end up doing them?

Just didnt feel recovered from the previous week, still a few aches and pains, and the thought of cramping up through my workout sealed it.

If I had cramps just bent with rows then I would have had to stop completely with the deadlifts, and possibly the rest of my workout.

If you flick back through my log you can see my lift weights if thats what your interested in, or maybe its to see if the increase in strength extended to DL also?

Surfer

[narcsarge]

Nice going surfer. Hope you sort out the cramping issue. I am hoping to hit DL's this week since my back and abdomin injuries seem to be sorted out though I won't be pressing the issue...

[warri0r87]

Originally Posted by surferph34

Just didnt feel recovered from the previous week, still a few aches and pains, and the thought of cramping up through my workout sealed it.

If I had cramps just bent with rows then I would have had to stop completely with the deadlifts, and possibly the rest of my workout.

If you flick back through my log you can see my lift weights if thats what your interested in, or maybe its to see if the increase in strength extended to DL also?

Surfer

well if ur back is cramping i guess i wouldnt have bothered easier.

and i just wanted to see if ur strength had increased to ur DL's to .

[surferph34]

Monday 27th November 2006

Bench Press

80 x 6
80 x 6
85 x 6
90 x 6

Inclined Bench Press

65 x 6
70 x 6
70 x 6

Dumbell Press

28 x 8
30 x 8
32 x 6

Cable Flies

12.5 x 12
15 x 10
15 x 10

Barbell Curls

25 x 12
35 x 10
40 x 4 - - - Too heavy
Adjusted weight and continued with...
35 x 6

Dumbell Curls

14 x 10
14 x 10
16 x 10

Cardio



30 minutes

Diets Good.

Surfer

[surferph34]

Wednesday 29th November 2006

Leg Extension
(Pre Exhaust)

25 x 25
25 x 25

1 minute rest between Pre Exhaust Sets

Squat

80 x 12
100 x 10
120 x 10
10 x 8

45 Leg Press

160 x 10
160 x 10
170 x 10
170 x 10

Seated Calve Raise

40 x 18
40 x 18
40 x 18
40 x 16

Diet has been poor over the last two days and it showed during todays workout. Not enough Protein or Carbs = Poor total calorie count, during Tuesday or Wednesday left me feeling tired too soon after squats and it effected the rest of my numbers. Saying that it was not a bad workout. Plenty of effort to drive me through despite the lethargy, CEE must have helped a little to help keep my numbers near the norm.

Interestingly the back cramps were nowhere near as bad, slight, yes, but no where near as crippling as on previous occasions. I dont know how, yet, but I have feeling its in relation to the lower carb consumption.

Wil head out later this evening for...

Cardio



30 minutes


Surfer

[narcsarge]

At least you made it throught the workout! That's saying something.