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great thanks mate, i'll update this log in a day or two:)
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Right it's been a while, time for an update!
Started a new program last week, 4 day split 2 on, 1 off. Day 1: Chest and Biceps Bench Press 3 x 6 to 8 reps Incline Bench press 2 x 6 to 8 reps Dips with added weight 2 x 8 to 10 reps Barbell Curls 3 x 6 to 10 reps Dumbell Curls 2 x 6 to 10 reps Day 2: Thighs Squats 3 x 6 to 10 reps Leg Press 2 x 8 to 10 reps Leg Curls 2 x 8 to 10 reps Day 3: Rest Day 4: Shoulders and Triceps Shoulder Press 3 x 6 to 8 reps Upright Row 2 x 8 to 10 reps Side Laterals 2 x 8 to 10 reps Lying Triceps Press 3 x 6 to 10 reps Triceps Pushdown 2 x 8 to 10 reps Day 5: Back and Calves Chins with added weight 3 x 8 to 10 reps Lat Pulldown to neck 2 x 8 to 10 reps Barbell Rows 2 x 6 to 10 reps Seated Cable Row 2 x 6 to 10 reps Standing Calf Raise 3 x 8 to 12 reps Seated Calf Raise 2 x 8 to 12 reps These are all done as drop sets, ie: Heaviest weight first, so i can get at least 6 full reps per set, i have always preferred it this way. i will keep regular updates so we can see what is going on. |
Ok, just back from the gym, chest and biceps today
Flat bench: 1 x 6 at 130kg, 1 x 7 at 120kg and 1 x 7 at 110kg. Inc Bench: 1 x 6 at 90kg and 1 x 7 at 82.5kg. Dips: 2 x 10. Biceps Curl: 1 x 10 at 50kg, 1 x 10 at 45kg and 1 x 12 at 40kg. Dbell curl: 1 x 8 at 22kg and 1 x 8 at 20kg. Chest was completely fried after this one, Biceps where so pumped, it was difficult to drive home! |
Legs yesterday, couldn't go too heavy as i have a problem with my knees!
Slightly different to normal: Hack squat machine: 4 x 10 with 140kg Seated leg press: 6 x 25(ouch) with 150kg leg extensions: 4 x 15 with 60kg Lying leg curls: 4 x 20 with 60kg I have to say this absolutley killed my legs, will be doing the same next week! |
Just back from the gym,
Shoulders and Triceps today: Barbell front press: 3 x 7 from 60kg down to 50kg Upright row: 2 x 8 with 50kg Side laterals: 2 x 12 with 16kg 21's: 1 set with 10kg Lying Triceps Press: 3 x 10 - 60kg, 55kg and 50kg V-bar Pusdowns: 2 x 10 - 91kg and 77kg 21's Straight bar pushdowns with 32kg My Triceps feel reel good but my shoulders are fried!!! |
Let us know how many you got in 2 months.
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no worries, mate
will do |
great log bro :) keep us all informed :)
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didn't do calves today, pulled my left one!
So it was only Back: T-bar rows: 3 x 7 with 100kg, 95kg and 90kg Close grip T-bar rows(palms facing): 1 x 8 with 90kg and 1 x 10 with 85kg Wide grip pulldowns: 1 x 7 with 100kg and 1 x 8 with 90kg Close grip pulldowns: 1 x 8 with 100kg and 1 x 9 with 90kg Good workout, all sets performed at a ratio of 4.2.2. it was a little painfull:D Chest and Biceps tomorrow looking forward to that! |
Chest and Biceps:
Bench press: 3 x 7 at 130kg, 120kg and 110kg Incline bench press: 2 x 8 at 90kg and 80kg Incline dbell flyes: 2 x 10 at 30kg Dips 2 x 10 no added weight Cable barbell curls: 3 x 12, 10 and 8 at 70kg, 60kg and 50kg Dbell curls 2 x 10 at 26kg 21's x 2 at 35kg (cable curls) quite a good session feel like i could've done more even though i was completely shattered at the end of it! |
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