ParaManiac

Hello mate,how far down are you going on your squat?

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Galtonator

The squats are just below parallel. Im 5ft 4 so any higher would be a waste of time

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ParaManiac

then 180kg x3 is very impressive

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Galtonator

BACK

Straight arm pulldowns

50kg x 10

reverse grip pulldowns

162.5lb x 6 rp 2 my form on 150lb was much better

ez bar row

110kg x 7 rp 2

deads

60kg x5
100kg x5
140kg x5
170kg x5
200kg x 1 PB By 20kg im well happy

35 mins cardio after weights

I felt ok today as we had the extra day off and i eat a lot over the long weekend so energy was good even thought it was 30 deg in the gym :twisted:

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Galtonator

CHEST AND BI'S

incline smith
85kg x 7 rp 1

inc db fly
30kg x 6rp 1 15kg x 10 i prefer oing these lighter and getting pure isolation so thats something for me to remember

dips
25kg x 9 rp 2

pec dec
70lb x 11really slow and controlled

db preachers
17.5kg x 6 + 2 assisted by me

standing ez curls

40kg x 8 ds 30kg x 2

reverse curls 30kg x 8 rp 2

superset

db hammers
10kg x 8 really slow and my arms got really pumped

I will not be working out next week as i have an export course in Southampton and my gym is 30 mins from my home so training is out.
Tomorrow is low carbs day

I have done really well on this short blast and i might do a 4 -6 week blast and a couple off weeks cruise as i feel this could be much better on the old system and better moving forward

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Galtonator

LEGS

seated ham curls
68kg x 8 ds 50kg x 6

db sldl
50kg each hand x20

standing calf raise

117kg x 7 rp 2

leg press 45 deg cybex

310kg x 15 340kg x 10

fronts
90kg x 8

smith squats

60kg x 8 slowly up and down with pause at the bottom

leg ext 60kg x 15

I did the smith squats and the legg extensions due to fronts not going well

today my diet was

1) 40g of oats with options and 40g of whey 2 fish oils and vits
2)1 seeded wrap 130g of chicken with som salad, 1 apple
3) 1half of an mp gainer shake with 1scopp unflavoured added 1 apple
4)25g whey and 50g dex with 20g glutamine pwo
5) 1 satsuma 50g of mixed protein shake
6) 8oz rump steak, 1 grated spud cooked in oilve oil and stir fried veg
7) 1 teaspoon natty pb and 50g whey 2 fish oils and vits

No weights next week as i have work commitments (dont like this grown up stuff) however i will eat cleanly and probaly walk for a fair bit during the week

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Galtonator

Back and Rear delts
3 warm ups progressivly heavier then
straight arm pulldowns
50kg x 11

assisted chin machine hammer grip
1 warm up
-10kg from bodyweight =70kg x10

bent over row with oly bar
1 warm up
100kg x 10

seted row machine
86kg x 9

Rear delt raise lying on bench

12.5 kg per hand x 11

Then 40 mins of cardio on bike and x trainer

Back after the week off last week and i have lost 1 kg probably due to no creatine last week and a low food intake. I will be training just to failure with controlled reps for the first round of workouts then the intensity techniques will be added. Life is good at home however work is very volatile at the moment so i will be looking for a new job soon. No rush but im not that happy at work :o

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Galtonator

Chest and BI

Incline smiths
3 warm ups
80kg x 7 rp 1

flat db press
1 warm up
30kg x 8

dips
25kg x 7

flat fly
12.5 kg x20

incline db curls
3 warm ups
12.5kgx9

cable curl with short straight bar
45kg x 9

hammer curl both arms together with pause at top

12.5kg x 12

Today i also did 40 mins of cardio 20 on the recline bike and 20 on the x trainer

The session whaked me out a bit.

Food today was the same as yesterday but i ahve home made vension and buternut squash stew with sweet potatoe mash and peas, sweetcorn and carrots

Work is still poo

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thestudbeast

My jobs also crappy mate

Galtonator

LEG Day today

seated ham curl
3 warm ups

68kg x8

Romanian deads with small plates under toes
1 warm up
100kg x 14 rp 1

standing calf raise
3 warm ups
99kg x 10

leg extension
3 warm ups
68kg x 16 maybe done a bit to quick

45 deg leg press
3 warm ups
350kg x 11 rp 4

front squats

90kg x 9 done like this http://www.youtube.com/watch?v=nRO3cn3mwdE

Todays diet

1) 45g oats in water with 1 teaspoon of option added (yum), 50g whey in water and black coffee
2)1 seeded wrap, 100g chicken an 1 apple
3)50g whey and 40g oats 1 apple
4) 6g cee 1 caffeine tap
5)pwo 25g whey, 50g dextrose and 20g glutamine
6)2 baby oranges, 1 boditronics bar
7) 8oz rump steak, 1 spud chipped and baked, stir fried veg
8)1 teaspoon of natty pb and 50g whey

Fridays are a bit of a mare eating wise hence all the supps. I get 1 15 min break at 10 am and then finish at pm1 when i train.So i sneek a shake and an apple at 12.

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Galtonator

Shoulders, Tris and Traps

3 warm ups
Smiths front press 70kg x 8 rp 1

seated db laterals
1 warm up
12.5kg x 12 i tried to remove all momentum

standing cable laterals in front of body 9kg x 10 ds 4.5kg x 3

straight bar push downs
3 warm ups
68kg x 12 rp2 cable was close to body so elbows were not flaring

close grip bench hands 30cms apart ish
1 warm up
70kg x 7

overhead cable tri extension
45kg x 20 really have trouble getting into the starting position with these

over head ez bar extension seated on preacher bench
40kg x 8

barbell shrug
1 warm up
130kg x 13

Today i ate

1) 40g oats with options added, 50g whey in water, black coffee and vits inc fish oils 2g
2) 130g chicken breast, 80g rice (cooked weight), mange tout AND large apple
3) same as 2 but with 2 satsumas
4) half serving mp max gainer with 1 scoop whey added
5) 30 pulse, 10g bcaa
6) pwo 25g whey, 50g dex, 20g glutamine
7) 150g lean beef in caserole, half backed spud with baby corn and brocc
8)50g whey and 1 teaspoon natty pb, vits and 4g omega 3

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Galtonator

BACK

Straight arm pulldowns with rope
3 warm ups
55kg x 11 rp 2

hammer grips assisted chins
1 warm up
me - 12kg = 70kg 8 rp 1

bent over ez bar row
110kg x 8 rp 3 ds 80kg x 4 (110kg was a little lose in form)

I train at 2 rivers meet in Christchurch if anyone trains there say hello

seated cable row machine
86kg x 11

hyper extension off of leg press seat

10kg x 10 ds no weight + 10

rear delts lying on bench

15kg x 9

40 mins of cardio also. I will do 40mins of cardio after every weights session

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Galtonator

LEGS

db lying hammie curls
3 warms
32.5kg x8 ds 22.5kg x 4

1 leg cable curls
45kg x 11

calf press on pin leg press
3 warm ups
150kg x 8 ds 100kg x 4

leg press on pin leg press
2 warm ups
185.9 kg x 20

squat
2 warm ups
140kg x 14

bar lunges
40kg x 10 each side ( balance was shocking on these but i will keep trying)

My legs are now really tight

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Galtonator

Chest and Biceps

incline smith
3 warm ups
85kg x6rp2 ds 60kg x 5 really slow

flat db press
32.5kg x 8

dips wide
25kg+me x 8 rp 1

flat fly
15kg x 20

inc d/b curl
2 warm ups of 50 reps
15kg x 8 rp 2

cable curl
45kg x 8

hammer curls both arms simultaneously
15kg x 8 pause at the top ds 12.5kg x 5
Really happy with this and bot a massive pump
40 mins of cv

this week have stopped using the pre workout supp "pulse" as it has been making me feel a bit rough and giving me stomach issues , it should be called dump not pulse.Also it has been giving me no pump or increase in energy.
Today i had 3g cee and a caff tab pre workout and i felt great got a good pump, didn't sweat as much and no nasty sides! Looks like pulse will be in the bin

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Galtonator

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Re: GALTS NEW JOURNAL

Postby SCOTT GALTON on Wed Jun 04, 2008 7:29 pm
Shoulders, Tris and Traps

Smiths front press
3 warm ups
75kg x 6 rp 1 ds 50kg x 3

seated db lateral
1 warm up
12.5kg x 14 really feeling these were they should be rather than hositing up the weight

cable side lateral
13.6kg x 8 ds 9kg x4 this was to heavy. Isolations should be just that

straight bar pushdown
3 warm ups
72.6kg x 13 rp2 form needs a bt of work on these but not bad

cb bench on smith 70kg x 9 find these work best if you stay in the mid range of the rep

overhead tri extension with exz bar
40kg x 10 ds 30kg x 5

powder shrug with bar
2 warm ups
140kg x 10 ds 110kg x 5

40 mins of cardio after weights

Im feeling a bit knacked after that one which could be the low carbs. Carbs are coming in abundance on Friday

Today 1 eated
1) 50g oats and options,50g whey in water, black coffee and vits
2)150g chilli with loads of mange tout, 1 apple
3) same as 2 but 1 orange instead of apple
4) 1/2 mp max gainer shake with 1 scoopwhey, handfull of peanuts
5)4g cee and caffience tab
6) pwo 50g dex, 25g whey, 3g mono, 20g glutamine
7) 150g chicken in lemon juice, half a sweet pot and loads of veg
8) 5g mono in soluble vit c tab
9) 50g whey and 1 teaspoon natty pb and vits

every day i drink 3 lites of water, 2l of sugar free squash,3 cups of black coffee and 2 cups of green tea

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