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

My Journal

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

My Journal

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.

My Journal

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.

My Journal

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

My Journal

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 :)

My Journal

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 :)

My Journal

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

My Journal

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

My Journal

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

My Journal

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.

My Journal

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!

My Journal

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.

My Journal

hay great log
 
 
keep it up
 
 
cheers
 
Joe

http://www.ugm.org.uk/

the tren of forums
 

skinnyjoe313


hay great log
 
 
keep it up
 
 
cheers
 
Joe

Cheers Joe.

My Journal

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

My Journal

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.

My Journal

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

My Journal

Cardio

Cycle 13.2km 36mins

My Journal

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 :(

My Journal

Bi/Tri

CGBP
62.5*10
62.5*10
62.5*10

Skulls
40*10
40*10
30*15
30*15

Elbow still hurting!!

EZ Curl
37.5*10
37.5*10
37.5*10
37.5*8

Cable Hammer Curl
20*10
25*10
22.5*10
22.5*10

Cardio

Cycle 12.5km 33 mins

My Journal

Squat

60*20
70*20

I can barely walk now!

My Journal

TN


Squat

60*20
70*20

I can barely walk now!

it'll be worth it.

http://www.ugm.org.uk/

the tren of forums
 

I Hope so


Deadlift
60*6
90*3
120*3
120*3
140*3
160*3
140*3
120*3

Overhand Chin Up
10
8
9

Db single Row
45*10
45*10
45*10

EZ Curls
37.5*10
37.5*10
37.5*10
37.5*10

Cable Rope Curls
22.5*10
22.5*10
22.5*10

My Journal

Chest/Tri

Db Bench
42.5*4+2 spotted (helped)
40*8 last 3 spotted 
40*8 last 1 spotted
37.5*8
will lower back to 40 get solid reps before I increase.

Db incline
35*10
35*10
35*10
35*9

flyes
15*10
17.5*10
17.5*10

CGBP
65*10
65*10
65*10
62.5*11

Skulls
40*10
40*10
37.5*10

Rope Pull down
22.5*12
22.5*12
22.5*12

My Journal

25mins squat session

Squats
60*6
90*3
120*3
140*1 PB Tried a second rep, but didnt make it all the way up, so I pushed myself up using the safety bars on the cage
130*2
110*6

Cardio

50mins cycle. 17.1km

My Journal

Deadlift
60*6
90*3
120*3
140*3
165*1 no strength after that!!
150*1
140*4
130*5

Wide Chin Up
10,5

Not great tonight.

My Journal

Cardio

Cycle 15km 36.5 mins

My Journal

AM Cardio
10mins run- that was plenty!!

Shoulders

Seated OHP
40*8
60*3
65*3- pb
70*3- pb
75*1- pb
70*2
60*5

Cardio
13km cycle. 33 mins

My Journal

Chest/Tri

Db Bench
40*6
40*6
40*6
40*6+1 spotted.


Db incline
37.5*8
37.5*8
37.5*8
37.5*9

Incline flyes
15*12
17.5*12
17.5*12

CGBP
65*5
70*3
80*3
85*2+1 spotted
90*1+1 spotted
95*fail
95*1 PB :)

Rope Pull down
22.5*12
25*12
25*12

Cable pull down
35*12
35*12
30*12

My Journal

Squats
60*6
90*3
110*3
125*3
125*3
120*4

Not as easy as last week- Maybe because of cycling more?!

Cardio

33mins cycle. 12.5km

My Journal

Back/Bi

Deadlift
60*6
90*3
120*3
140*3
150*3
150*3
155*3
160*2

Db single Row
47.5*10
47.5*10
47.5*10

EZ Curls
40*10
40*10
40*10
40*8

Cable Rope Curls
25*10
25*8
20*10

My Journal

Cardio
Am Cycle- 17min, 6km

Seated OHP
40*8
60*5
65*3
70*3- pb
75*3- pb :) found this very hard
60*6

Enjoying it more than ever. pb's on most things the last few weeks.
  

My Journal

Cardio

50mins cycle. 18.5km

My Journal

AM Cardio
6.5km 20mins

Chest/Tri

Flat Barbell Bench
60*8
90*3
100*2+1spotted- PB felt easy
105*1 PB
107.5*1 PB
110*Fail- next time
100*1, Fail
90*4

70*7 2 sec pause

Incline Bench
70*8
80*5
75*6

Incline flyes
20*10
20*8
15*10

CGBP
80*3
80*3
70*6

Rope Pull down
25*12
25*12
25*12
20*20

Cardio
7km 20mins

Very happy with tonight's session :) finally over 100k bench.

My Journal

AM Cardio
6.6km cycle 20mins

My Journal

Back

Deadlift
60*6
90*3
120*3
140*3
150*3
160*3
160*3
140*3
140*3

BOR reverse grip
60*10
70*10
70*10

Over hand wide grip chin
5,5

Pull up
5,5


Cardio
30mins cycle. 10.6km

My Journal

Squats
60*6
90*3
120*3
130*3
135*1
140*1
145*FAIL!
60*10


Cardio

33mins cycle. 11km

My Journal

AM Cardio

20mins cycle. 6.9km

My Journal

Shoulders/biceps

Seated OHP
40*6
60*3
70*3
70*3
70*3
70*3
60*6

Side Raises
5*12
5*12

EZ Curls
45*5
47.5*5
50*5
47.5*5
45*6

Cardio
27.5 mins cycle. 10km

My Journal