robisco11
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robisco's journey
01 November 2009 17:48
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I wont bore you with an intro....straight to the workouts
chest/back on thursday
BB rows
60kgx15
80kgx12
100kgx10
110kgx6
single arm machine rows (weight is each side)
50kgx12
75kgx10
100kgx8
105kgx6x2
DB rows
90lb'ers x12
100lbx10
120lbx6x2
lat pulldown
4x10
decline bench
50kgx15
70kgx10
90kgx8
100kgx5
Flat machine press (weight each side)
20kgx10
35kgx10
45kgx8
Incline DB flys
15kgx12
20kgx10
25kgx8x2
shoulders/arms today
smith machine press(not including sledge)
20kgx15
40kgx10
60kgx10
70kgx8 drop 40kgx10
side lat raises
10kgx12
12.5kgx10
15kgx8 drop 10kg x10
seated DB front raises
10kgx15 (each arm)
15kgx10
20kgx8
bent over lat raises
15kgx10
20kgx8x2
arms
CGBP
40kgx12
60kgx12
80kgx10
90kgx6 drop 60kgx8
dip machine
full stackx10x3
BB curls
4 x10
seated DB curls
4x10
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ElfinTan
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Re:robisco's journey
01 November 2009 18:12
( permalink)
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robisco11
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Total Posts
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42
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Reward points
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72
- Joined: 01/11/2009
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Status: offline
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Re:robisco's journey
01 November 2009 18:14
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hellooo, you have a journal here as well?
You get about dont you Tan !
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Ak_88
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19432
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Re:robisco's journey
01 November 2009 18:22
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Shes a bit of a floozy really 
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robisco11
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Total Posts
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42
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Reward points
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72
- Joined: 01/11/2009
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Status: offline
- Read my TROG
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Re:robisco's journey
01 November 2009 18:26
( permalink)
Ak_88
Shes a bit of a floozy really
Ahhh.....i wouldnt dare say that....you can, your behind a computer screen...I could very well be battered with a DB
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robisco11
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Total Posts
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42
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Reward points
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72
- Joined: 01/11/2009
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Status: offline
- Read my TROG
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Re:robisco's journey
02 November 2009 13:47
( permalink)
no training today, my shoulders are a little sore from yesterday, shouldnt be a problem though as it's legs tomorrow. Todays eating has been/will be;
meal1- 100g oats, 2whole eggs/4 whites, 50g whey
meal2- 90g pasta, 200g chicken, tbspn udo's
meal3- 100g oats, 50g whey
meal4- 90g pasta, 200g turkey,tbspn udo's
meal5- 200g steak, 8 oat cakes
meal6- 40g shake, 2 tbspns PB
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robisco11
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Total Posts
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42
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Reward points
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72
- Joined: 01/11/2009
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Status: offline
- Read my TROG
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Re:robisco's journey
03 November 2009 16:31
( permalink)
legs today
squats
60kgx10
80kgx10
100kgx10
120kgx6
140kgx1 (failed on first attempt, i find 3 plates intimidatig:)
100kgx20 (partials)
leg press
195kgx12
245kgx10
295kgx10
345kgx10
365kgx8
leg ext.
4plates x10
6platesx10
8platesx10x2
4platesx10 (pause at the top+hold)
SLDL (DB's)
30kg(DB's)x12
40kgx10
45kgx10x2
calves
2 drop sets- full stack, three quarter stack, half stack etcx 10 reps each set
done and dusted!
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