Seated overhead dumbell press: 16x5, 20x5, 23x5, 28x10x2sets, 25x10, 25x12
Overhead tricep extensions: 32x10x3sets, 32x12
Smith machine shrugs: 150x10x3sets, 150x12
Havent slept much last week, think I over slept last night so todays session wasnt that fantastic. Felt just week and no matter what ramping I did or what HEAVY ASS mind blowing stuff was in my Ipod, the energy wasnt there… Getting a lil sick as well, flem all the time!
Bench press: 40x5, 50x5, 60x5, 70x15, 70x13x3sets, 60x14
Close grip lat pull down: 60x13repsx3sets, 55x13, 50x15
Preacher Ez curls: 20x15repsx5sets
Standing calf raises: 180x15repsx5sets
Smith machine shrugs: 180x15x5sets
Abs
Supinated lat pull downs: 60x13x3sets, 55x13, 50x15
Bench: 70x13repsx4sets, 60x14
Preacher Ez bar Curls: 20x15x5sets
Standing calf raises: 180x15repsx5sets
100 abs
Just a kuck session, tired, over slept, last week was a killer, need to eat alot more! been adding alot more steak and chicken to the diet now!
Overhead dumbell press: 28x11, 25x10, 23x10, 20x10, 18x10
Closegrip bench: 50x15x5sets
Leg extensions: 50x15x5sets
Lying hamstring curls: 25x15x3sets, 25x13x2sets
Incline dumbell press: 20x5, 23x5, 25x5, 28x10x4sets, 28x11
Pull over machine: 90x10x3sets, 86x10x2sets
Sitting calf raises: 60x10x5sets
Hammer curls: 23x10x, 20x10x4sets
Dumbell shrugs: 32x12x5sets
Abdominals
Overhead tricep extensions: 20x5, 23x5, 28x5, 32x10x4sets, 32x12
Seated lateral raises: 8x10x4sets, 8x12
Static one leg lunges (each side): 10x10x5sets
Yesterday:
Supinated lat pull downs: 70x10x3sets
Bench: 80x10x3sets
Preacher Ez bar Curls: 25x12x3sets
HS Calf Raise: 220x10x3sets
abs
Today:
Lateral raises: 8x10x2sets, 10x10
Skull crushers: 25x12x3sets
Leg extensions: 65x10x3sets
10min HIIT Spin Bike
Forgot to log some of last week…
Yesterday:
Skull crushers: 30x12x3sets
Seated lateral raises:10x12x3sets
Leg extensions: warm up sets 65x10x3sets
Today:
Incline dumbbell press: warm up sets 32x10, 35x10,8
Pull over machine: 97x12x3sets
Hammer curls: 23x8, 20x10x2sets
Sitting calf raise: 60x10x3sets, slow eccentric and fast concentric with a pause hold at the top
abs
Yesterday:
OVerhead tricep extensions: 35x10x3sets
Overhead dumbell shoulder press: warm up sets 28x10,8,10
LYing hamstring curls: 32x10, 35x8x2sets
Friday:
Wide Pulldowns: 70x5, 75x5x2sets
Inc Bench: 40,50,60,70,80x5reps, 90x6reps
HS Calf Raises: 220x7x3sets
Incline DB Curls: 18x5x2sets,18x7
abs
Yesterday:
Arnold press: 16x5reps,18x5reps,20,23,25,28x7reps
Rope pull downs: 40,45,50,55,60x7reps
Leg press: 40,80,120,160 x 7reps
abs
Weighing about 80kg now, up from 68kg at about mid november… bought some ON SERIOUS MASS today, aiming for 90kg by june, gonna be bulking throughout the BBB training programme until the last supergrowth phase where my diet will become alot stricter and then I am gonna cut to about 85kg and keep it there for a while.
Monday:
Bench: 80x12x3sets
Close grip pulldowns: 65x12x3sets
Preacher Ez bar curls: 25x2x3sets
Seated calf raises: 60x12x3sets
abs
Tuesday:
Shoulder lateral raises: 8,10x5,12x12x3sets
Skull crushers: 30x12x3sets
Leg extensions: warm up sets 60x12x3sets toes inwards
10min HIIT spin bike
Incline dumbell press: warm up sets 25x10x3sets
Lat pullover machine: 97x10, (wide grip) 75,87x10)
Hammer curls: 20x10x3sets
Abs
Leg press calf raises: 100x10x3sets
Thursday:
DB overhead press: warm up sets 28x10x3sets
Overhead extensions: 35x10x3sets
Leg curl:30x10x3sets
Friday:
Wide Grip Pulldowns: 75x7x3sets
Inc Bench: warm up sets 90x7
Sitting calf raises: 70x7x3sets
Incline DB Curls: 18x5x3sets
abs
Yesterday:
Day 1 (3 sets 13-15)
T-bar rows: 45x13/13/10
S.M.Chest Press: 105x15x3sets
Leg press: 3 plates each side x 15 x 3sets
Seated Calves: 180x15x3sets
EZ-Curls (preacher)=30x15x3sets
abs
Decided to start writing what I eat as well…
Today was the second day of Ramp 2… Fuuuuuuuuuuck how the hell am i gonna last 6 days??? Legs are owned like a mother… and been surfing alot too lately, so eating more to make up for the extra cardiac expenditure
Inc Bench Press: warm up sets 70x15x3sets
Lat pulldowns: 60x15,13,10 (tight form)
Leg Curls: 25x15x3sets
Donkey raises: 180x15x3sets
Skull crushers (2 sets) 30x15x2sets
meal 1: 50g oats 4 scoops of whey
meal 2: Serious Mass
meal 3: 2 chicken breasts half a cup of rice
meal 4: 2 chicken breasts half a cup of rice
meal 5: Serious Mass Milk
meal 6: Chicken/rice (curry dish my mom made)
meal 7: 2 cheese/peanut butter cheese sandwiches
Dumbbell rows: warm up sets 35x12x3sets
S.M. Chest Press: 112x12x3sets
Pinwheel curls: 15x10, 14x10x2sets
Standing calf raises: 180x12x3sets
Leg Press (legs pretty close together) 3 plates each side x12x3sets
abs
meal 1: 50g 4 scoops of lean whey
meal 2: Serious Mass
meal 3: Chicken cup of rice
meal 4: Chicken Cup of rice
meal 5: Small pizza bbq chicken
meal 6: Chocolate muffin Serious Mass with milk
Hammer press: warm up sets 80x12x2sets, 80x10
Reverse grip pulldowns: 65x12, 70x12x2sets
CGBP (2 sets; 60x12, 70x12
Leg Curls: 32.5x12x3sets
Donkey calf raises: 180x12x3sets
meal 1: 50g oats 4 scoops of whey
meal 2: Serious Mass
meal 3: 150g pasta 500g mince 350g of sauce
Yesterday:
Seated wide grip rows: warm up sets 55x10,65x10x2sets
Flat chest press: warm up sets 90x8x3sets
Front squats: warm up sets 50x10, 60x10x2sets
Donkey raises: 60x10x3sets
Incline Dumbbell curls (2sets): 16x10x2sets
today:
Standing cable flies: 17.5x10x3sets
Underhand t-bar rows: 45x10, 55x10x2sets
Leg extensions: 65x10x3sets, x9 for a set
Triceps rope pull downs (cable cross machine) (2 sets): 29x10x2sets
Seated calves: 70x10x3sets
abs