Chest + Back
Weighted chin ups
(+5kg) 8
(+10kg) 6
(+15kg) 5x3
Slight Incline DB Press
30kg x8 32kg x8 34kg x5 32kg x7 32kg x 5 32kg x5
T Bar Row
60kg x8 70kg x8 75kg x8 70kg x8 70kg x8
ROM Needs to be larger
Flat Bench Press
60kg x8,8,8,7
Not sure why this isn’t improving
Technogym V Grip Cable Row
55kg 3x10
45 degree Incline DB Press
28x8,x7, x5 26x8 x7
kroc Row
30kgx30 each arm 32kgx28 each arm
Felt good today
Sorry the chest + back training sesh was Monday I forgot to log it
Today
Clean
40kg x5 50kg x5 45kg x5 45kg x5 40kg x5
Weighted Dips (+30kg)
5x5
Spider curls (30kg)
8,8,6,5
Reverse Preacher Curls (30kg)
8,8,7,6
Shrugs (36kg dumbells)
4x8
Weighted Dips + 25kg
5x5
Thursday - Legs
Squats
barx8
60kg x5 (to floor)
80kg x5 (to floor)
90kg x3 (below parallel)
80kg x8 (to floor)
80kg x6 (to floor)
80kg x8 (below parallel)
Stiff legged Deadlift
60kg x5
80kg x5
100kg x5
110kg x5 (mixed grip)
120kg x1 (mixed grip)
110kg x5 (mixed grip)
90kg x8 (mixed grip)
NB Form was, again, shit. Doing squats and deadlifts now the weight is more than 60kg for deads is a bad idea. I’m still going to do 2 leg workouts a week, just make one quad dominant (to help bring up my front squat and everything) and one hamstring dominant. need to work on core stability as that’s the thing that goes quickest.
Front Squat
40kg x8
50kg x8 (to floor)
60kg x5 (to floor)
50kg x8 (to floor)
50kg x8 (to floor)
Using clean-style grip atm. Might change it round if shoulders can take the load
Leg Press
180kg 4x8
Seated Calf raise x120kg 8x140kg 8x160kg 12x120kg
FRIDAY - Chest + Back
Face pulls 4x8 20kg
Weighted Chins
+5kg 8
+10kg 5
+15kg 10x3
Slight Incline DB Press
26kg x8 30kg x8 34kg x6 34kg x5 32kg x8 32kg x6 32kgx5
T Bar Row
60kg x8 70kg x8 75kg x8 75kg x5 70kg x8 70kg x8
Notes - minimise leg drive
Flat Bench Press
4x6 50kg I DON"T KNOW WHY THIS ISN"T GETTING BETTER. went light because of shoulder twinge.
V Grip Cable Row emphasis on scalpular retraction
8x50kg 8x55kg 8x60kg 8x55kg stretch at the end of each rep
Push Ups - 3 sets as many as I could do in a minute each time emphasis again on scalpular retraction
Arms + Shoulders
Hang Clean
5x40kg 5x50kg 4x50kg 5x45kg 5x45kg
Weighted Dips (+30kg)(Note: some eejit buggered the belt in the gym up so I had to put the plates on in a different and annoying way)
6,5,5,4,5
Spider Curls (30kg)
8,8,7,6
Reverse Close Grip Smith Press
8x55kg 6x65kg 6x65kg 6x65kg
One armed standing DB Press 4x8
20kg - first shoulder exercise for a bit was tiring
Reverse Preacher Curls (30kg)
8,8,5,5
Bench Dips (+50kg)
4x15
TODAY _ Legs (hamstring dominant)
Romanian Deadlift
4x10 at 90kg
4x12at 80kg emphasis on perfect form which was perfect btw
Leg Curl Machine 3x10 at 50kg
Seated Calf Raise 4x8 150kg
Standing Calf raise 3x20 at 70kg
Natural Glute Ham Raise 5x5
Hip Thrusts 3x20 at bodyweight
hammies are very very sore
Tuesday - Chest + Back
Weighted Chin Ups (+15kgs)
5,4,4,4,4,3
Incline DB Press
8x26kgs 8x30kgs 7x34kgs 6x34kg 4x43kg 8x30kg
T Bar Row
8x60kg 8x70kg 5x75kg 5x75kg 8x70kg 8x70kg
Decline BB Press
4x8 at 60kg
V Grip Cable Row
8x40kg 8x50kg 8x60kg 8x55kg
Press Ups
3x failure
Facepulls
4x8 at 20kg
WEDNESDAY - Arms, shoulders traps
Clean
5x40kg 5x50kg 5x50kg 5x45kg 5x45kg
Weighted Dips (+30kg) had to use a dumbell because some fucker has now STOLEN the weight belt
8x3
Bicep Curls
5x5 at 35kg - just to mention different gym from normal much fatter bar. Bitch on the forearms
Shrugs 4x8 at 80kg
Front Plate Raises 4x8 at 20kg
Reverse Grip smith press
8x55kg 5x65kg 6x65kg 7x65kg 7x65kg
Reverse Preacher Curls (30kg)
8,8,6,6
OK Big bump
update
Stats (first are october 2009- second were measured yesterday - all measurements in inches)
Neck: 15 - 16
Chest - 38 - 41
Waist - 30 - 29
Leg - 21.5 - 23.5
Forearm - 10 -11
Arm (flexed) - 13 - 14.5
So the big problem is that my arms do not grow. Solution: more direct arm work. More food. I have eaten roughly 4000 calories a day and lost bodyfat. Up the calories go
My schedule for the last two months has been
Monday: Upper Body
Tuesday: Lower body squat dominant
Thursday: Upper Body
Friday: Lower body deadlift dominant
I’m going to throw in a day of just arms as my torso grows fine.
My swimming times are now the quickest they have ever been
50 frontcrawl: 24.9
50 Backstroke: 28.7
100 frontcrawl: 55.1
100 backstroke: 1:00:09
for 2010 I want a 200kg deadlift (max is now 150kg) a 150kg squat (max is 105kg) and want to dumbell chest press 45-50kg dumbells (now doing 36kg). i would like to chin up 50kg (currently doing 25kg) and to dip 60kg (doing 40kg but resting it as it hurts my shoulders) I want to hit 16 inch arms minimum and get the legs to 27kg Most importantly I would like to look good in something outside of a large size t shirt. Upperbody session in the gym tomorrow (schedule’s off at the moment as it’s holiday)
Forgot to say I’m actually 5’10 not 5’11 (insert joke about needing to insert extra inch here) and I weigh currently 175-180 depending when I weigh myself during the day