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Old 19-06-2008, 10:33 PM   #121 (permalink)
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Re: Daves Progress - started 3/4/08
cheers all really appreciate it!

legs are trained once a week

first hit with squats, then leg press then leg extensions and then finishing off with calve raises

i think my last leg lifts are on page 7
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Old 19-06-2008, 11:24 PM   #122 (permalink)
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Re: Daves Progress - started 3/4/08
sorry not been in for a bit boss but i agree with the others good gains in the legs

keep it up
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Old 19-06-2008, 11:44 PM   #123 (permalink)
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Re: Daves Progress - started 3/4/08
cheers dave mate!

shall post up shoulders in a minute, hit 50kg mil press, im catching you up....... lol

although i think im going to plateau at about 60kg
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Old 19-06-2008, 11:47 PM   #124 (permalink)
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Re: Daves Progress - started 3/4/08
Quote:
cheers dave mate!

shall post up shoulders in a minute, hit 50kg mil press, im catching you up....... lol

although i think im going to plateau at about 60kg
i hope you do mate, i will be mightily impressed as im a bit heavier then you

my aim is to overhead press my own bodyweight (got to start military pressign again i suppose)
nigh on impossible though
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Old 20-06-2008, 12:11 AM   #125 (permalink)
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Re: Daves Progress - started 3/4/08
well i weighed today and im now 11stone 7 pounds (up 4lbs since last weigh)

thats about 73kg

you have given me a new goal though, military pressing my own body weight, that sounds impressive just to say it!

think ill cheat and loose 20kg in weight only to find out i can then only press the bar
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Old 20-06-2008, 12:14 AM   #126 (permalink)
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Re: Daves Progress - started 3/4/08
hahaha yeah that is the problem i have, i could drop to 13 stone and press 83kg (a good feat in itself) but if i get back up to 16 stone it would mean pressing 101kg

it would sound good though
untrained individual: "what do you overhead press?"
you: "my own bodyweight"
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Old 20-06-2008, 12:22 AM   #127 (permalink)
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Re: Daves Progress - started 3/4/08
Shoulders

Military Press Barbell
40kg - 10
45kg - 8
50kg - 5

Front Lateral Raises DB's
15kg - 10
17.5kg - 8
20 - 6

Side Lateral raises
15kg - 6
12.5kg - 10
12.5kg - 6

this was rubbish was wanting to use the cable machines but they were busy so i went abit off track

Shrugs
60kg - 10
90kg - 8

hadn't done these in a while so was just playing around
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Old 20-06-2008, 11:47 PM   #128 (permalink)
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Re: Daves Progress - started 3/4/08
Back

Dead lift
100kg - 10
105kg - 8
110 - 5
(used reverse grip, helped alot)

row
40kg - 10
45kg - 8
50kg - 6

Wide Grip Pulldowns
No 6 - 10
No 7 - 8

Preacher Curls
30kg - 10
35kg - 5
32.5kg - 5
(fore arms were failing)

Incline Curls
15kg - 8
17.5kg - 6
20kg - 5
(major pump)

my arm workout was more about the stretch today rather than the weight

i had no juice left from the deadlift lol
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Old 23-06-2008, 11:32 PM   #129 (permalink)
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Re: Daves Progress - started 3/4/08
Chest/Tri's

Bench press
70kg - 10
75kg - 8
80kg - 6

Incline Smith
60kg - 10
70kg - 10
75kg - 8

Cable Flys
Number - rep
4 - 10
5 - 8
5 - 6

Pushdowns
10 - 10
11 - 10
12 - 8

Behind head extensions
15kg - 10
20kg - 10
25kg - 8

Dips
2 X 10
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Old 24-06-2008, 12:46 PM   #130 (permalink)
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Re: Daves Progress - started 3/4/08
Good lifts mate you are just ahead of me on the bench and shoulder press.
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Old 24-06-2008, 10:25 PM   #131 (permalink)
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Re: Daves Progress - started 3/4/08
Legs

Squat
80kg - 10
90kg - 8
95kg - 6

Leg Press
120kg - 10
130kg - 8
140kg - 5

i realize my leg press should be much higher considering my squats, i think its just fatigue though

Leg extensions
number - kg - rep
15 - 86kg - 10
16 - 92kg - 8
17 - 98kg - 6

Calve raises
145kg - 10 x 3
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Old 26-06-2008, 09:37 PM   #132 (permalink)
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Re: Daves Progress - started 3/4/08
Good lifts there Dave, awsome core strength considering how long you've been training. Your Squat and Deadlift are way heavier than mine.

Training suggestion for you that might help with you development, why don't you sack the bench press for a few weeks 5-6? Swap it for pull ups and then go back nice and light

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Old 26-06-2008, 09:43 PM   #133 (permalink)
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Re: Daves Progress - started 3/4/08
hahahah

did shoulders today shall post them up tonight

was good i played around with shrugs abit

i find sometimes my arms give out before my traps so i was going up and down with 20kg differences lol

decided to work them with volume training
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Old 26-06-2008, 09:58 PM   #134 (permalink)
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Re: Daves Progress - started 3/4/08
just got to repeat what others have said really good gains in legs keep it up
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Old 26-06-2008, 10:40 PM   #135 (permalink)
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Re: Daves Progress - started 3/4/08
Lifts are building nicely mate. Shwoing really good progressive loading so you will grow

Keep up the hard work dude
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