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10-31-2006, 04:10 AM
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Surfers Diary
5' 5" ALL LIFTS IN KILOGRAMS ALL DUMBELL WEIGHTS ARE INDIVIDUAL NOT COMBINED ALL BARBELL WEIGHTS INCLUDE THE WEIGHT OF THE BAR     Surfer
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BB4U Moderator Last edited by surferph34; 02-01-2007 at 11:50 PM. 
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10-31-2006, 04:10 AM
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Monday 30th October 2006
Bench Press 75 x 8 75 x 6 80 x 6 85 x 6 Assisted on the last Inclined Bench Press 65 x 6 70 x 6 70 x 6 Assited on last 2 Dumbell Press 26 x 8 28 x 8 30 x 6 Cable Flies 12.5 x 10 12.5 x 12 15 x 10 21's (17.5 x 7) x 3 (20 x 7) x 3 (20 x 7) x 3 Dumbell Curls 12 x 10 12 x 10 14 x 10 Cardio  45 minutes Diets relatively low carb at the minute but still high protein which is affecting the lift weights, despite my chest being weak anyway. In a few weeks I shall be ready to go on cycle and I will put the carbs back up, drop set numbers back down and up the weight, until then I am going to try some CEE, so it should be interesting to see how it will effect my lifts. Pinched nerve in my back at the minute so I am in a little discomfort getting into positions for lifts but nothing serious, just sharp pain which subsides quickly. I had a cheat meal yesterday, Sunday, and I am going to try and go right up to Christmas day without another. Surfer
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BB4U Moderator Last edited by surferph34; 10-31-2006 at 08:59 AM.
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10-31-2006, 04:12 AM
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good to see you start a journal bro, is the weights including the bar?
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Trample the weak.....hurdle the dead
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10-31-2006, 04:25 AM
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Yes mate it is.  Its not great but Im getting there, but then again Im not a big lad at only 5' 5". Obviously When I drop the reps and sets my lift weights go up. But untill Im ready to some off this current program there staying put more or less.Surfer
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10-31-2006, 05:02 AM
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Quote:
 
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Trample the weak.....hurdle the dead
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10-31-2006, 05:03 AM
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Im no E lifter that for sure. Surfer
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BB4U Moderator
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10-31-2006, 06:27 AM
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 An olympic bar is 20kg
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Trample the weak.....hurdle the dead
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10-31-2006, 06:28 AM
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 .i record the bar because im lifting the bar as well, so the weight of the bar does add something to it. but im guessing theres lots of ppl who disagree with me there .
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10-31-2006, 06:29 AM
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10-31-2006, 08:37 AM
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Tuesday 31st October 2006
Leg Extension (Pre Exhaust) 25 x 25 25 x 25 Squat 8 x 80 8 x 100 6 x 120 7 x 120 45 Leg Press 8 x 160 8 x 180 8 x 180 10 x 180 Seated Calve Raise 35 x 16 35 x 17 40 x 14 Standing Calve Raise 20 x 10 - - Leg Extension Decreasing Pyramid (10 sec intervals) 55 x 10 45 x 10 35 x 8 20 x 10 Squatting went okay today, however I usually bump it up to 140kg on the last set for 6 but unfortunately there was no one there, I could rely on to save me if needs be, at the gym. There was no really consistency to leg day? Sometimes hitting more than usual and sometimes making it and no more when really it should still be ok. Having thought about it, it was probably down to the rest periods in between sets. For example on the 45 leg press. Hitting 10 when I normally only hit 8 on the final set but 10 on the second and third. At this point I would normally follow up with some front squats or walking lunges but that nerve in my back didn’t like either of them hence the Leg Extension Decreasing Pyramid at the end after the nerve had settled enough. Seated calve raises were about normal and I would usually follow this up by some heavier standing clave raises on the smiths, but it was being used so I went a little light standing on one of those work out benches, but my back didn’t like those either. All in all a good workout. Surfer
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10-31-2006, 11:26 PM
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Congrats on the journal surferph34! Welcome to the "bare it all" world!
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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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11-01-2006, 01:44 PM
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Wednesday 01 November 2006
Cardio 45 minutes Surfer
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11-02-2006, 02:48 PM
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Thursday 02nd November 2006
Shoulder Press 10 x 20 10 x 22 8 x 24 8 x 26 Cable Lateral Raises 10 x 6.25 10 x 6.25 10 x 6.25 10 x 6.25 Cable front Raises 10 x 12.5 10 x 12.5 10 x 15 10 x 15 Military Smith Press 10 x 17.5 10 x 20 8 x 22.5 Dips 3 x Exhaust Tricep Pushdown 12 x 22.5 10 x 22.5 10 x 25 10 x 27.5 Close Grip Bench Press 10 x 35 10 x 45 9 x 45 I have started CEE and despite the awful taste it is effective, but not in the way that I expected. I know some tinkering will be needed to find a dosage that suits me, rather than the recommended 2.5g but I will get that sorted. I found that rather than helping me increase my actual lift weights or reps it only helped to increase the recovery in between sets. Now I know that that is part and parcel of the actions of ATP etc, but I was hoping for more substantial results in terms of weight. But I will give it a little more time and tinker a bit. Its really to early to tell. Good workout and diets on track. Surfer
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BB4U Moderator Last edited by surferph34; 11-15-2006 at 02:12 PM.
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11-02-2006, 11:30 PM
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