my training log and progress - Page 2 - UK-Muscle Body Building Community

wogihao · 16-05-2008, 11:01 PM

Thats a exelent increase in squat strength

fozyspilgrims · 17-05-2008, 01:43 AM

Quote:

Originally Posted by Con

Nice work now have a shave.

fozyspilgrims · 17-05-2008, 01:46 AM

Good luck with your goals

Mrdaveyk · 17-05-2008, 01:24 PM

cheers for mentioning the difference squat stances have wogi, my quads are coming on, but i feel theres not much coming in terms of the very upper part of my leg

shall vary between wide and short

sorry for hijacking thread mate, but i learnt something!

my mate used to have the same physique as you and didnt take long to tone up good, best of luck boyo!

Seyyed · 17-05-2008, 09:20 PM

Quote:

Originally Posted by wogihao

Thats a exelent increase in squat strength

haha thanks tbh Ive done more for 6 reps its just that im deloading so im graddually getting back up, before Ive done 95kg for 6 reps but there is only so much my body can take from that so a deloading phase was required!

Mrdaveyk no prob at all im glad youve learned somthing that will help towards your on goals!

wogihao · 17-05-2008, 10:45 PM

Quote:

Originally Posted by Seyyed

haha thanks tbh Ive done more for 6 reps its just that im deloading so im graddually getting back up, before Ive done 95kg for 6 reps but there is only so much my body can take from that so a deloading phase was required!

Mrdaveyk no prob at all im glad youve learned somthing that will help towards your on goals!

Ah i understand yea, deloading is a big secret to sucess.

Seyyed · 19-05-2008, 06:32 PM

upperbody high reps (rep range 10-15 reps)
Rest Periods: 1 min between sets

warm up:
light dynamic stretching followed by static

Barbell Bench Press:
1st set: 45kg done @ 15 reps
2nd set: 45kg done @ 12 reps
3rd set: 47.5kg done @ 10 reps
4th set: 47.5kg done @ 7 reps, took off the two 1.25 plates and finished the set off doing 8 more reps @ 45kg

T bar rows:
1st set: 60kg done @ 12 reps
2nd, 3rd and 4th set: 62.5kg done @ 12 reps

Dumbell Shoulder Press:
1st set: two 10kg dumbells done at 15 reps
2nd set: two 10kg dumbells done at 15 reps
3rd set: two 12kg dumbells done at 10 reps
4th set: two 12kg dumbells done at 10 reps

Single Dumbell pullover:
4x12 done @ single 18kg dumbell

Bicep Ez bar bicep curls:
1st, 2nd, 3rd set: 18kg done @ 15 reps
4th set: 18kg done @ 12 reps

Tricep rope pulldowns:
1st, 2nd, 3rd set done @ 15 reps
4th set done @ 12 reps

warm down:
light dynamic stretching followed by static

Very good workout, learned a valuble lesson...CONTRACTION, dont give a rats ass about how much im lifting as long as it heavy enough for me to do good form and feel my muscle ache like hell after the workout

Seyyed · 20-05-2008, 10:38 PM

Lowerbody High reps (Rep Range: 10-15 reps)

Warm up and warm down:
dynamic stretching followed by static stretching

Barbell Back Squats
1st set: 65kg done @ 15 reps
2nd set: 65kg done @ 15 reps
3rd set: 70kg done @ 15 reps
4th set: 75kg done @ 15 reps

Stiff legged deadlifts
1st set: 60kg done @ 15 reps
2nd set: 65kg done @ 15 reps
3rd set: 70kg done @ 15 reps
4th set: 75kg done @ 12 reps

Leg press
1st set: 120kg done @ 15 reps
2nd set: 130kg done @ 15 reps
3rd set: 135kg done @ 12 reps
4th set: 140kg done @ 15 reps

Leg curls
1st, 2nd, 3rd set done @ 15 reps
4th set done @ 12 reps

Calf machine raises
4x35 reps

Single dumbell one legged calf raises
all 4 sets done using 16kg dumbell and done @ 35 reps each set (per leg)

Seyyed · 22-05-2008, 11:27 AM

Upperbody Low reps (Rep Range 6-8 reps)

warm up:
dynamic then static stretching

Barbell Bench Press
1st set: 45kg done @ 8 reps
2nd set: 47.5kg done @ 8 reps
3rd set: 49.5kg done @ 8 reps
4th set: 55kg done @ 6 reps

T bar rows
1st set: 68.5kg done @ 8 reps
2nd set: 70kg done @ 8 reps
3rd set: 75kg done @ 8 reps
4th set: 80kg done @ 6 reps

EZ Bar bicep Curls
1st set: 20.5kg done @ 8 reps
2nd set: 20.5kg done @ 8 reps
3rd set: 22.5kg done @ 6 reps
4th set: 22.5kg done @ 8 reps (this is where creatine helps

extra reps!)

Tricep Rope Pulldowns
1st, 2nd, 3rd set done @ 8reps
4th set done @ 6 reps

warm down:
dynamic then static stretching

DB · 22-05-2008, 11:32 AM

sorry i couldn't chat this morning dude.. had to shoot to work!

Seyyed · 22-05-2008, 05:16 PM

Quote:

Originally Posted by DB

sorry i couldn't chat this morning dude.. had to shoot to work!

Its alright man you seemed like you were really busy! Have a good workout?

DB · 22-05-2008, 05:24 PM

Quote:

Originally Posted by Seyyed

Its alright man you seemed like you were really busy! Have a good workout?

did i have a good workout?

I trained at 7:30 am what do you think

lol

Na it wasn't bad dude!

Seyyed · 23-05-2008, 04:00 PM

Lowerbody Low reps
(Rep range: 6-8reps)
Rest period: 2 mins inbetween sets

Warm up:
dynamic stretching followed by static
Barbell Back squats
1st set: 80kg done @ 8 reps
2nd set: 80kg done @ 8 reps
3rd set: 85kg done @ 6 reps
4th set: 82.5kg done @ 8 reps
SL Deadlifts
1st set: 80kg done @ 6 reps
2nd set: 80kg done @ 6 reps
3rd set: 85kg done @ 6 reps
4th set: 82.5kg done @ 8 reps
Calf machine raises
4x25
Single dumbell single legged calf raises (25reps per leg each set)
1st set: done using a 18kg dumbell
2nd set: done using a 20kg dumbell
3rd set: done using a 20kg dumbell
4th set: done using a 22kg dumbell
Warm down:
light dynamic stretching followed by light static stretching

Was really tired today, was a bit of a battle to get through todays workout, Did a gig at my school yesterday, we covered 'bombtrack' by 'Rage Against The Machine' and I went absolute mental and put on the best performance, started going skits on the mic and go off stage and into the crowd hehe man it would of made zack de la rocha proud! Apparantly I scared a few people because I was so energetic and agressive with my performance hehe

lol

DB · 23-05-2008, 04:21 PM

what days do you train again dude? doesn't seem like many rest days

Seyyed · 23-05-2008, 08:33 PM

Quote:

Originally Posted by DB

what days do you train again dude? doesn't seem like many rest days

Monday- upperbody high reps
tuesday- lowerbody high reps
wednesday- Rest
Thursday- Upperbody Low reps
Friday- Lowerbody low reps
saturday- Rest
Sunday- Rest

so thats monday, tuesday, thursday and friday I train, 3 days of Rest

Im changing this as of next week to

Monday- upperbody high reps
Tuesday- Rest
Wednesday- Lowerbody high reps
Thursday- Rest
Friday- Upperbody low Reps
Saturday- Rest
Sunday- Lowerbody low reps

I didnt before as sunday was usually a day where I have a family meal aka cheatmeal havin lunch with family. However I guess Ill train early in the morning, you should know about that Baz lol

16-05-2008, 11:01 PM	#16 (permalink)
wogihao Banned Join Date: Jun 2007 Posts: 2,352	Re: my training log and progress Thats a exelent increase in squat strength

17-05-2008, 01:46 AM	#18 (permalink)
fozyspilgrims Getting HUGE! Join Date: Oct 2007 Posts: 1,700	Re: my training log and progress Good luck with your goals __________________ To get 5% off your order at MyProtein use MP50808

17-05-2008, 01:24 PM	#19 (permalink)
Mrdaveyk It's what you do on the outside that makes you Join Date: Mar 2008 Location: Wales, Pembrokeshire, Pembroke Dock Posts: 1,847 Blog Entries: 1	Re: my training log and progress cheers for mentioning the difference squat stances have wogi, my quads are coming on, but i feel theres not much coming in terms of the very upper part of my leg shall vary between wide and short sorry for hijacking thread mate, but i learnt something! my mate used to have the same physique as you and didnt take long to tone up good, best of luck boyo!

19-05-2008, 06:32 PM	#22 (permalink)
Seyyed Everyone wanna be a bodybuilder but they dont wanna lift some heavy ass weight! Join Date: May 2008 Location: Kingston upon thames Posts: 109	Re: my training log and progress upperbody high reps (rep range 10-15 reps) Rest Periods: 1 min between sets warm up: light dynamic stretching followed by static Barbell Bench Press: 1st set: 45kg done @ 15 reps 2nd set: 45kg done @ 12 reps 3rd set: 47.5kg done @ 10 reps 4th set: 47.5kg done @ 7 reps, took off the two 1.25 plates and finished the set off doing 8 more reps @ 45kg T bar rows: 1st set: 60kg done @ 12 reps 2nd, 3rd and 4th set: 62.5kg done @ 12 reps Dumbell Shoulder Press: 1st set: two 10kg dumbells done at 15 reps 2nd set: two 10kg dumbells done at 15 reps 3rd set: two 12kg dumbells done at 10 reps 4th set: two 12kg dumbells done at 10 reps Single Dumbell pullover: 4x12 done @ single 18kg dumbell Bicep Ez bar bicep curls: 1st, 2nd, 3rd set: 18kg done @ 15 reps 4th set: 18kg done @ 12 reps Tricep rope pulldowns: 1st, 2nd, 3rd set done @ 15 reps 4th set done @ 12 reps warm down: light dynamic stretching followed by static Very good workout, learned a valuble lesson...CONTRACTION, dont give a rats ass about how much im lifting as long as it heavy enough for me to do good form and feel my muscle ache like hell after the workout

20-05-2008, 10:38 PM	#23 (permalink)
Seyyed Everyone wanna be a bodybuilder but they dont wanna lift some heavy ass weight! Join Date: May 2008 Location: Kingston upon thames Posts: 109	Re: my training log and progress Lowerbody High reps (Rep Range: 10-15 reps) Warm up and warm down: dynamic stretching followed by static stretching Barbell Back Squats 1st set: 65kg done @ 15 reps 2nd set: 65kg done @ 15 reps 3rd set: 70kg done @ 15 reps 4th set: 75kg done @ 15 reps Stiff legged deadlifts 1st set: 60kg done @ 15 reps 2nd set: 65kg done @ 15 reps 3rd set: 70kg done @ 15 reps 4th set: 75kg done @ 12 reps Leg press 1st set: 120kg done @ 15 reps 2nd set: 130kg done @ 15 reps 3rd set: 135kg done @ 12 reps 4th set: 140kg done @ 15 reps Leg curls 1st, 2nd, 3rd set done @ 15 reps 4th set done @ 12 reps Calf machine raises 4x35 reps Single dumbell one legged calf raises all 4 sets done using 16kg dumbell and done @ 35 reps each set (per leg)

22-05-2008, 11:27 AM	#24 (permalink)
Seyyed Everyone wanna be a bodybuilder but they dont wanna lift some heavy ass weight! Join Date: May 2008 Location: Kingston upon thames Posts: 109	Re: my training log and progress Upperbody Low reps (Rep Range 6-8 reps) warm up: dynamic then static stretching Barbell Bench Press 1st set: 45kg done @ 8 reps 2nd set: 47.5kg done @ 8 reps 3rd set: 49.5kg done @ 8 reps 4th set: 55kg done @ 6 reps T bar rows 1st set: 68.5kg done @ 8 reps 2nd set: 70kg done @ 8 reps 3rd set: 75kg done @ 8 reps 4th set: 80kg done @ 6 reps EZ Bar bicep Curls 1st set: 20.5kg done @ 8 reps 2nd set: 20.5kg done @ 8 reps 3rd set: 22.5kg done @ 6 reps 4th set: 22.5kg done @ 8 reps (this is where creatine helps extra reps!) Tricep Rope Pulldowns 1st, 2nd, 3rd set done @ 8reps 4th set done @ 6 reps warm down: dynamic then static stretching

22-05-2008, 11:32 AM	#25 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,762	Re: my training log and progress sorry i couldn't chat this morning dude.. had to shoot to work! __________________ Affiliate of Bulk Supplements Direct Discount Code= BSD290 UKBFF southcoast 2008, O80kg Champion

23-05-2008, 04:00 PM	#28 (permalink)
Seyyed Everyone wanna be a bodybuilder but they dont wanna lift some heavy ass weight! Join Date: May 2008 Location: Kingston upon thames Posts: 109	Re: my training log and progress Lowerbody Low reps (Rep range: 6-8reps) Rest period: 2 mins inbetween sets Warm up: dynamic stretching followed by static Barbell Back squats 1st set: 80kg done @ 8 reps 2nd set: 80kg done @ 8 reps 3rd set: 85kg done @ 6 reps 4th set: 82.5kg done @ 8 reps SL Deadlifts 1st set: 80kg done @ 6 reps 2nd set: 80kg done @ 6 reps 3rd set: 85kg done @ 6 reps 4th set: 82.5kg done @ 8 reps Calf machine raises 4x25 Single dumbell single legged calf raises (25reps per leg each set) 1st set: done using a 18kg dumbell 2nd set: done using a 20kg dumbell 3rd set: done using a 20kg dumbell 4th set: done using a 22kg dumbell Warm down: light dynamic stretching followed by light static stretching Was really tired today, was a bit of a battle to get through todays workout, Did a gig at my school yesterday, we covered 'bombtrack' by 'Rage Against The Machine' and I went absolute mental and put on the best performance, started going skits on the mic and go off stage and into the crowd hehe man it would of made zack de la rocha proud! Apparantly I scared a few people because I was so energetic and agressive with my performance hehe lol

23-05-2008, 04:21 PM	#29 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,762	Re: my training log and progress what days do you train again dude? doesn't seem like many rest days __________________ Affiliate of Bulk Supplements Direct Discount Code= BSD290 UKBFF southcoast 2008, O80kg Champion

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
Wogi's 2009 comp log	wogihao	Shows, Pro's & Inspiration	651	07-07-2008 06:49 PM
Magic Torch's Training Log	Magic Torch	Shows, Pro's & Inspiration	204	02-07-2008 06:04 PM
noobs log - advice please!	saint72	Members Pictures	1	15-04-2008 10:31 PM
My diet log...	cyberheater	Losing Weight	21	21-03-2008 10:26 AM
Intermediate Training, Navigating the Territory	myseone	Training Articles	4	04-08-2007 04:48 PM