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26-05-2008, 02:43 PM
| #31 (permalink) |
| Everyone wanna be a bodybuilder but they dont wanna lift some heavy ass weight!  Join Date: May 2008 Location: Kingston upon thames
Posts: 82
  | Re: my training log and progress Upperbody high reps Warm up/warm down: dynamic stretching followed by static Bench Press 1st set: 45kg done @15 reps 2nd set: 45kg done @15 reps 3rd set: 47.5kg done @ 10 reps 4th set: 47.5kg done @ 10 reps T bar rows 1st set: 60kg done @ 15 reps 2nd set: 60kg done @ 15 reps 3rd set: 65kg done @ 12 reps 4th set: 70kg done @ 12 reps Dumbell Shoulder press 4x15 done @ two 10kg dumbells One arm Dumbell Rows 1st set: 10kg dumbell @ 15 reps 2nd set: 12kg dumbell @ 15 reps 3rd set: 14kg dumbell @ 12 reps 4th set: 16kg dumbell @ 10reps EZ bar bicep curls 4x12 done @ 18kg Tricep rope pulldowns first set done @ 15 reps second, third and fourth done @ 12 reps Had a splitting headache during the workout, had to battle for each rep in this workout! Ah well its worth it in the end and nothing a couple of asprin tabs and rest cant fix for the time being. My new schedule of training where I train every other day might aid in a more effieicent recovary.
__________________ "You've got to get up every morning with determination if you're going to go to bed with satisfaction.” |
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29-05-2008, 07:40 AM
| #32 (permalink) |
| Everyone wanna be a bodybuilder but they dont wanna lift some heavy ass weight! Join Date: May 2008 Location: Kingston upon thames
Posts: 82
| Re: my training log and progress Had a busy day yesterday so I barley had time to post up my training, after training I had to eat my meal second meal, go to my mates house as it was his bday and ate at wagamamas with him, come back eat my 4th meal go to wembly to watch England vs USA live!!! Tepid performance though! Was a good match  Wembly stadium is realy huge!Yesterday lowerbody high reps (12-15reps) warm up warm down: light stretching Barbell back squats: 1st set: 60kg done @ 15reps 2nd set: 65kg done @15reps 3rd set: 70kg done @15 reps 4th set: 70kg done @ 12reps SL Deadlifts 1st set: 60kg done @ 15reps 2nd set: 65kg done @12reps 3rd set: 70kg done @12 reps 4th set: 70kg done @ 12reps Leg press 1st set: 120kg done @ 15 reps 2nd set: 130kg done @ 15 reps 3rd set: 135kg done @ 12 reps 4th set: 140kg done @ 12 reps Leg curls 1st, second set done @ 15 reps third and fourth done @ 15 reps
__________________ "You've got to get up every morning with determination if you're going to go to bed with satisfaction.” |
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30-05-2008, 02:45 PM
| #33 (permalink) |
| Everyone wanna be a bodybuilder but they dont wanna lift some heavy ass weight! Join Date: May 2008 Location: Kingston upon thames
Posts: 82
| Re: my training log and progress Upperbody low reps (6-8reps) warm up/warmdown light dynamic stretching followed by static Dumbell Bench Press 1st set: two 18kg dumbells done @ 8 reps 2nd set: two 18kg dumbells done @ 8 reps 3rd set: two 18kg dumbells done @ 6 reps 4th set: two 20kg dumbells done @ 6 reps Single arm Dumbell Rows 1st set: 20kg dumbell done @ 8 reps 2nd set: 20kg dumbell done @ 8 reps 3rd set: 22kg dumbell done @ 8 reps 4th set: 22kg dumbell 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 @ 8 reps 4th set: 24.5kg done @ 8 reps Tricep rope pulldowns 1st, 2nd, 3rd set done @ 8 reps 4th set done @ 6 reps
__________________ "You've got to get up every morning with determination if you're going to go to bed with satisfaction.” |
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30-05-2008, 03:13 PM
| #34 (permalink) |
| UK-Muscle Moderator  Join Date: Oct 2003 Location: SW London
Posts: 11,439
  | Re: my training log and progress I think u can prob lift heavier than u do bro.. especially on stuff like one armed rows?
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30-05-2008, 04:21 PM
| #35 (permalink) | |
| Everyone wanna be a bodybuilder but they dont wanna lift some heavy ass weight! Join Date: May 2008 Location: Kingston upon thames
Posts: 82
| Re: my training log and progress Quote:
__________________ "You've got to get up every morning with determination if you're going to go to bed with satisfaction.” | |
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01-06-2008, 03:04 PM
| #36 (permalink) |
| Everyone wanna be a bodybuilder but they dont wanna lift some heavy ass weight! Join Date: May 2008 Location: Kingston upon thames
Posts: 82
| Re: my training log and progress Lowerbody Low Reps- Rep range 6-8reps warm up/warm down dynamic stretching Barbell Back squats 1st set: 80kg for 8reps 2nd set: 80kg for 8 reps 3rd set: 85kg for 8 reps 4th set: 87.5kg for 7reps SL Deadlifts 1st set: 80kg for 8reps 2nd set: 80kg for 8 reps 3rd set: 85kg for 8 reps 4th set: 87.5kg for 6reps Calf machine raises 4x35 single leg single dumbell calf raises all 4 sets done at 30 reps using a 22kg dumbell was a good session despite it being an early morning session, starting loading weight back on so gradually getting back to my previous pb
__________________ "You've got to get up every morning with determination if you're going to go to bed with satisfaction.” |
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02-06-2008, 07:52 PM
| #37 (permalink) |
| Everyone wanna be a bodybuilder but they dont wanna lift some heavy ass weight! Join Date: May 2008 Location: Kingston upon thames
Posts: 82
| Re: my training log and progress Upperbody high reps warm/down: light dynamic srtetching followed by light static Barbell Bench Press 1st set: 45kg for 15reps 2nd set: 47.5kg for 12reps 3rd set: 47.5kg for 12reps 4th set: 47.5kg for 12reps One arm dumbell Rows 1st set: done at 15 reps using an 18kg dumbell 2nd set: done at 12 reps using an 20kg dumbell 3rd set: done at 12 reps using an 20kg dumbell Dumbell Shoulder press 1st set: two 10kg dumbells at 15 reps 2nd set: two 12kg dumbells at 12 reps 3rd set: two 12kg dumbells at 10 reps 4th set: two 10kg dumbells at 12 reps Dumbell Pullover 1st set: 20kg dumbell at 12 reps 2nd set: 20kg dumbell at 12 reps 3rd set: 20kg dumbell at 10 reps 4th set: 18kg dumbell at 10 reps EZ Bar curls 1st set: 18kg for 15 reps 2nd, 3rd and 4th set 19.5kg for 12 reps Tricep Rope Pulldowns 1st set done at 15 reps 2nd, 3rd and fourth done at 12 reps Man I felt smashed, my pwo didnt revitialise me as normal thankfully a large plate of brown rice and lamb chunks had my name on it! I love meat  Baz you were right about the one arm db rows. I can do more
__________________ "You've got to get up every morning with determination if you're going to go to bed with satisfaction.” Last edited by Seyyed; 02-06-2008 at 09:03 PM. |
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02-06-2008, 08:23 PM
| #38 (permalink) |
| UK-Muscle Moderator Join Date: Oct 2003 Location: SW London
Posts: 11,439
| Re: my training log and progress hahah told u mate! 
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04-06-2008, 10:16 PM
| #39 (permalink) |
| Everyone wanna be a bodybuilder but they dont wanna lift some heavy ass weight! Join Date: May 2008 Location: Kingston upon thames
Posts: 82
| Re: my training log and progress Lowerbody High Reps: Warm up/Warm down dynamic stretching Barbell Back squats 1st set: 60kg for 15 reps 2nd set: 70kg for 15 reps 3rd set: 75kg for 12 reps 4th set: 75kg for 12 reps SL Deadlifts 1st set: 60kg for 15reps 2nd set: 65kg for 15 reps 3rd set: 70kg for 12 reps 4th set: 75kg for 12 reps Leg press 1st set: 130kg for 15 reps 2nd set: 140kg for 15 reps 3rd set: 150kg for 12 reps 4th set: 155kg for 12 reps Leg curls 1st,2nd,3rd set for 15 reps 4th set for 12 reps Single dumbell single leg calf raise all sets done at 35reps with a 20kg dumbell calf machine raises 4x35reps Good workout, but im going to go lighter with the deadlifts for now on to work on my form, not feeling my hams as much so Im going to focus on my form then ill prob load it up again once ive got the form right gradually of course.
__________________ "You've got to get up every morning with determination if you're going to go to bed with satisfaction.” |
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06-06-2008, 07:12 PM
| #41 (permalink) | |
| Everyone wanna be a bodybuilder but they dont wanna lift some heavy ass weight! Join Date: May 2008 Location: Kingston upon thames
Posts: 82
| Re: my training log and progress Quote:
anywho back to buisness! Todays workout.... Upperbody Low reps Warm up/warm down: Light dynamic stretching and followed by a little static stretching Barbell Bench Press 1st set: 52.5kg done at 6 reps 2nd set: 52.5kg done at 8 reps 3rd set: 55kg done at 6 reps 4th set: 55kg done at 6 reps One arm Dumbell Rows 1st set: 26kg single dumbell done at 6 reps 2nd set: 26kg single dumbell done at 8 reps 3rd set: 26kg single dumbell done at 6 reps 4th set: 24kg dumbell done at 8 reps EZ Bar Bicep Curls 1st set: 28kg done at 8 reps 2nd set: 28kg done at 8 reps 3rd set: 28kg done at 6 reps 4th set: 28kg done at 6 reps Tricep Rope pulldowns First two sets done at 8 reps Last two sets done at 6 reps
__________________ "You've got to get up every morning with determination if you're going to go to bed with satisfaction.” | |
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07-06-2008, 01:31 PM
| #42 (permalink) |
| Getting HUGE!  Join Date: Oct 2007
Posts: 1,572
 | Re: my training log and progress Good progress on your BP
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08-06-2008, 11:52 AM
| #43 (permalink) | |
| Everyone wanna be a bodybuilder but they dont wanna lift some heavy ass weight! Join Date: May 2008 Location: Kingston upon thames
Posts: 82
| Re: my training log and progress Quote:
Lowerbody Low reps Warm up/down: dynamic stretching followed by static Barbell Back squats: 1st set: 80kg for 8 reps 2nd set: 85kg for 8 reps 3rd set: 85kg for 8 reps 4th set: 90kg for 6 reps SL Deadlifts: 1st set: 70kg for 8 reps 2nd set: 60kg for 8 reps 3rd set: 60kg for 8 reps 4th set: 70kg for 6 reps calf machine rasies 4x35reps Single leg single dumbell calf raises all 4 sets done at 30reps with a 24kg dumbell Felt my hams alot more when doing SL Deadlifts this morning, positive I can mantain the form and go back to my previous poundage in no time. Latley been reducing my tempo so I can feel the muscle rather then the movement. Its been good, less injuries for sure! With Low reps espechially, however could do slower with the 6 reps sets but 8reps sets is good.
__________________ "You've got to get up every morning with determination if you're going to go to bed with satisfaction.” | |
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08-06-2008, 09:35 PM
| #44 (permalink) |
| UK-Muscle Moderator Join Date: Oct 2003 Location: SW London
Posts: 11,439
| Re: my training log and progress Nice progress mate
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09-06-2008, 10:23 PM
| #45 (permalink) |
| Everyone wanna be a bodybuilder but they dont wanna lift some heavy ass weight! Join Date: May 2008 Location: Kingston upon thames
Posts: 82
| Re: my training log and progress Upperbody High reps warm up/warmdown: Light dynamic stretching Barbell Bench Press 1st: 45kg for 15reps 2nd: 47.5kg for 12reps 3rd: 47.5kg for 12reps 4th: 45kg for 11reps Dumbell single arm rows 1st: 20kg for 15reps 2nd: 20kg for 15reps 3rd: 22kg for 12reps 4th: 22kg for 12reps Dumbell Shoulder Press 1st, 2nd set two 10kg dumbells for 15 reps 3rd and fourth set two 10kg dumbells for 12 reps EZ Bicep Curls 1st: 18kg for 15 reps 2nd: 19.5kg for 15 reps 3rd: 19.5kg for 15 reps 4th: 19.5kg for 15 reps Tricep Rope Pulldowns 1st, 2nd, 3rd set done at 15 reps 4th set done at 12 reps
__________________ "You've got to get up every morning with determination if you're going to go to bed with satisfaction.” |
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