My Journal

Sat 12th

CGBP
70*8
60*11,10

ez skull crusher
30*10,10,10

pull down-
27.5*14,12,12

cable pull down-
15*12
17.5*12,14

Girlfriend told me she cant see the definition in my chest!! which was nice. so I thought I'd start some cardio.
33mins cycle 11 km

Chest/Tri  Monday 14th

db flat bench
20*10
30*10,10,10

db incline
27.5*10,9,9(3 assisted)

flyes
20*10
17.5*10,12

db decline
30*6,5
bb decline
70*10

Skullcrusher
30*12
35*10,8

cable pull down
30*10,8
25*14

rope pull down
20*9
17.5*12,10

Had a mate round so was good to have some help getting the db's up with the bench! need to get some more 5kgs so dont have to use the 10s.

Back/Bi

BOR-
70*10,10,10

Seated row
60*12,12,14

db row
25*10
35*10,10

db curls
20*10,6 :( pretty poor!
17.5*8

seated bb curls
30*14
35*13,8

db preacher
12.5*9,8

arms were ****ed by this point.

hopefully shoulders/squats tomorrow.

Shoulders/squats

OHP
30*6
50*8
50*8
50*8

Arnold Press
20*7
17.5*10
17.5*10

Cable front raise
15*10
17.5*10
17.5*10

Db side raises
7.5*12
7.5*10
7.5*10

Squats
60*4
90*3
100*3
110*3
100*3

Pleased I've squatted. needed to start doing them again. Always happy once they're done. will up the weight in the next few weeks

Chest/ Tri's

Db Bench
30*10
32.5*7
32.5*7

Db incline
30*10
30*6
25*12

flyes
17.5*10
17.5*10
17.5*10

Skulls
35*10
32.5*10
32.5*9

cable pull down
27.5*10
25*12
25*12

rope pull down
17.5*12
17.5*12
17.5*14

no spotter with bench today. Felt stronger on db bench. got Boditronics Mass Attach today :)

Chest/ Tri's Again, but will do this every Monday now I have a mate coming round, which gives me more motivation :)

Db Bench
35*7
35*8
37.5*5 hopefully 35 3*8 next week

Db incline
32.5*8
32.5*8
32.5*7 much easier

flyes
20*10
20*10
20*10 much easier

Skulls
32.5*10
35*10
37.5*10 much easier

CGBP
60*10
65*8
60*7+3

cable pull down
27.5*12
30*10
32.5*8
20*14

Took so BSN No-xplode before tonight, not sure if it was that helped or that I'm just getting used to using db's now. either way really happy with tonight. Deadlifts tomorrow :)

Back/ Bi Tues 22nd

Deadlift
60*6
90*3
120*3
130*3
140*3
90*6

Seated Row
60*12
65*10
65*10

Db single Row
35*10
35*10
35*10

EZ Curls
30*14
35*10
35*6
35*8

Shoulders/squats

Seated OHP
40*6
60*5
60*5
60*5
60*5
60*5 slight incline on the bench

Arnold Press
17.5*10
17.5*10
15*10

Squats
60*3
90*3
100*3
115*3
120*3
90*3

Back/ Bi

Deadlift
60*6
100*3
130*3
145*3
155*3
130*3

Chins and pull ups
 6,6 wide chins
 6,6 pull ups

Chest/Tri

Db Bench
37.5*7
37.5*7
35*8

Db incline
35*7
32.5*8
32.5*8

flyes
22.5*10
22.5*10
20*10

Skulls
37.5*10
37.5*10
37.5*10 much easier

CGBP
62.5*10
62.5*10
65*8+2 spotted

cable pull down
30*10
30*10
30*10

squat/shoulders tomorrow.

Shoulders/squats

Seated OHP
40*6
62.5*6
62.5*5
62.5*5
62.5*4
60*6

Cable front raise
17.5*10
15*10
15*10

Db side raises
7.5*10
7.5*10
7.5*10

Squats
60*3
90*3
110*3
120*3
125*3  5kg off my best single. I'm hoping these will rise quickly!

Bi

Had planned on back/bi, but still got doms from deadlifting on Sunday. So just biceps quickly


EZ Curls
35*10
35*10
35*10
35*10

Db Hammer Curl
15*10
17.5*10
17.5*10

Got a mate coming to do chest/tri again tomorrow.

hay great log
 
 
keep it up
 
 
cheers
 
Joe

skinnyjoe313


hay great log
 
 
keep it up
 
 
cheers
 
Joe

Cheers Joe.

Chest/Tri

Db Bench
37.5*8
37.5*8 
37.5*8

Db incline
32.5*10
32.5*9
32.5*10 

flyes
22.5*10
15*10
15*8

CGBP
62.5*10
62.5*9
60*11

Skulls
40*7
37.5*10
35*12

Rope Pull down
20*10
20*10
20*12

Quick 20mins squat session

Squats
60*6
90*3
110*3
130*3 PB only ever done 130*1 before, did struggle on the last rep
130*1
110*2

chest/tri tomorrow.

Back

Deadlift
60*6
90*3
120*3
140*3
160*3 best triple
120*8

Seated Row
65*10
65*10
65*10

Db single Row
40*10
40*10
40*10

Cardio

Cycle 13.2km 36mins

Cardio

Cycle 12.5km 33mins

Chest

Db Bench
40*8
40*8 
37.5*8
35*8

Db incline
35*8
35*8 
35*8 
32.5*8

flyes
15*10
15*10
15*10
15*10

Hit my elbow against a door frame before I did weights so it was painful, now it hurts even more.

Cardio

Cycle 10km 30 mins

two lots of cardio today.

hopefully can do arms if my elbow isnt too bruised :(