RE: Back in the G L of A

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RE: Back in the G L of A
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RE: Back in the G L of A - Mar. 11 2008 10:56:04

ChilledDJ

Posts: 798
Joined: Jan. 24 2006
Status: offline

Cardio

35mins on rower, level 10, 32 strokes per min.

Nice easy cardio session.

_____________________________

My Journal

Goal - To put on the size I lost, then cut.
Currently - Bulking.

(in reply to ChilledDJ)

Post #: 221

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RE: Back in the G L of A - Mar. 12 2008 19:06:13

ChilledDJ

Posts: 798
Joined: Jan. 24 2006
Status: offline

Day 2

Dumbell bench

8, 8 @ 25kg, 8 @ 25.7kg each arm

Overhead barbell press

8, 8, 8 @ 30kg

Incline bench (smith)

8, 8, 8 @ 47.5kg

Close grip bench

8, 8, 8 @ 45kg

Spot on last two reps of last set.

_____________________________

My Journal

Goal - To put on the size I lost, then cut.
Currently - Bulking.

(in reply to ChilledDJ)

Post #: 222

RE: Back in the G L of A - Mar. 14 2008 20:02:06

ChilledDJ

Posts: 798
Joined: Jan. 24 2006
Status: offline

Day 3

Squat

8, 8 @ 90kg, 8 @ 92.5kg

SLDL

8 @ 92.5kg, 8, 8 @ 95kg

Leg extension

8, 8, 8 @ 72.5kg

Calf raise

15, 15, 15 @ 72.5kg

_____________________________

My Journal

Goal - To put on the size I lost, then cut.
Currently - Bulking.

(in reply to ChilledDJ)

Post #: 223

RE: Back in the G L of A - Mar. 15 2008 16:19:54

ChilledDJ

Posts: 798
Joined: Jan. 24 2006
Status: offline

Cardio

Treadmill

10mins @ 3.0 incline, 6km/h
1min rest
10mins @ 2.0 incline, 5.5km/h

Bike

15mins @ 120-130bpm, level 8

_____________________________

My Journal

Goal - To put on the size I lost, then cut.
Currently - Bulking.

(in reply to ChilledDJ)

Post #: 224

RE: Back in the G L of A - Mar. 17 2008 21:47:57

ChilledDJ

Posts: 798
Joined: Jan. 24 2006
Status: offline

Day 1

Deadlift

8, 8, 8 @ 102.5kg

Realised I was using a 15kg bar not 20kg, bah!

Chins

8, 8, 7 @ bodyweight

Barbell row

8, 8, 8 @ 62.5kg

Hammer curl

8, 8, 8 @ 12.5kg

Slow and strict form, bi's definatley feeling worked.

Shrugs

8, 8, 8 @ 80kg

_____________________________

My Journal

Goal - To put on the size I lost, then cut.
Currently - Bulking.

(in reply to ChilledDJ)

Post #: 225

RE: Back in the G L of A - Mar. 18 2008 20:19:27

ChilledDJ

Posts: 798
Joined: Jan. 24 2006
Status: offline

Cardio

Rowing machine

20mins, level 10, 35 strokes per min

Treadmill

7mins, 3 incline, 5.5km/h

_____________________________

My Journal

Goal - To put on the size I lost, then cut.
Currently - Bulking.

(in reply to ChilledDJ)

Post #: 226

RE: Back in the G L of A - Mar. 19 2008 20:35:49

ChilledDJ

Posts: 798
Joined: Jan. 24 2006
Status: offline

Day 2

Incline bench (smith)

8, 8 @ 47.5kg, 8 @ 50kg

Dumbell bench

8 @ 25kg 8, 7 @ 27.5kg each arm

Overhead barbell press

8, 8, 7 @ 30kg

Close grip bench

8, 8, 8 @ 45kg

No spot this time.

< Message edited by ChilledDJ -- Mar. 26 2008 19:29:26 >

_____________________________

My Journal

Goal - To put on the size I lost, then cut.
Currently - Bulking.

(in reply to ChilledDJ)

Post #: 227

RE: Back in the G L of A - Mar. 20 2008 18:45:22

ChilledDJ

Posts: 798
Joined: Jan. 24 2006
Status: offline

HIIT

Rowing machine

0 - 3min warm up at 30 strokes per min

20 seconds all or nothing
1min40 cool down

x 5

30 seconds all or nothing
1min 30 cool down

x 4

2min cool down at 30 strokes per min.

Going to up the all or nothing points to 30 seconds throughout routine for next time.

_____________________________

My Journal

Goal - To put on the size I lost, then cut.
Currently - Bulking.

(in reply to ChilledDJ)

Post #: 228

RE: Back in the G L of A - Mar. 22 2008 15:15:59

ChilledDJ

Posts: 798
Joined: Jan. 24 2006
Status: offline

Day 3

Squat

8 @ 92.5kg, 8, 8 @ 95kg

SLDL

8, 8, 8 @ 95kg

Leg extension

8, 8, 8 @ 75kg

Standing Calf raise

15, 15, 15 @ 75kg

< Message edited by ChilledDJ -- Mar. 28 2008 17:49:58 >

_____________________________

My Journal

Goal - To put on the size I lost, then cut.
Currently - Bulking.

(in reply to ChilledDJ)

Post #: 229

RE: Back in the G L of A - Mar. 24 2008 11:36:25

ChilledDJ

Posts: 798
Joined: Jan. 24 2006
Status: offline

Day 1

Deadlift

8, 8, 7 @ 105kg

Chins

8, 8, 7 @ bodyweight

Barbell row

8, 8, 7 @ 65kg

Hammer curl

8, 8, 8 @ 12.5kg

Slow and strict form, bi's definatley feeling hammered!

Shrugs

8, 8 @ 82.5kg, 8 @ 85kg

_____________________________

My Journal

Goal - To put on the size I lost, then cut.
Currently - Bulking.

(in reply to ChilledDJ)

Post #: 230

RE: Back in the G L of A - Mar. 25 2008 19:10:05

ChilledDJ

Posts: 798
Joined: Jan. 24 2006
Status: offline

Cardio

Treadmill

15mins @ 5.5km/h, 2 incline

Bike

10mins @ level 5, 60rpm

_____________________________

My Journal

Goal - To put on the size I lost, then cut.
Currently - Bulking.

(in reply to ChilledDJ)

Post #: 231

RE: Back in the G L of A - Mar. 27 2008 17:53:30

ChilledDJ

Posts: 798
Joined: Jan. 24 2006
Status: offline

Yesterdays Day 2

Day 2

Incline bench (smith)

8 @ 47.5kg 8, 8 @ 50kg

Dumbell bench

8 @ 22.5kg 8, 8 @ 25kg each arm

Overhead barbell press

8, 8, 7 @ 30kg

Close grip bench

8, 8, 8 @ 45kg

_____________________________

My Journal

Goal - To put on the size I lost, then cut.
Currently - Bulking.

(in reply to ChilledDJ)

Post #: 232

RE: Back in the G L of A - Mar. 28 2008 19:12:12

ChilledDJ

Posts: 798
Joined: Jan. 24 2006
Status: offline

Day 3

SLDL

8, 8, 8 @ 97.5kg

Squat

8, 8, 7 @ 95kg

Standing Calf raise

15, 15, 15 @ 80kg

Leg extension

8, 8, 8 @ 77.5kg

_____________________________

My Journal

Goal - To put on the size I lost, then cut.
Currently - Bulking.

(in reply to ChilledDJ)

Post #: 233

RE: Back in the G L of A - Mar. 31 2008 13:53:20

ChilledDJ

Posts: 798
Joined: Jan. 24 2006
Status: offline

Day 1

Deadlift

8, 8, 8 @ 105kg

Chins

8, 8, 7 @ bodyweight

Barbell row

8, 8, 8 @ 67.5kg

Hammer curl

8, 8, 8 @ 12.5kg

Slow and strict form, going to attempt 15kg next week.

Shrugs

8, 8, 8 @ 85kg

_____________________________

My Journal

Goal - To put on the size I lost, then cut.
Currently - Bulking.

(in reply to ChilledDJ)

Post #: 234

RE: Back in the G L of A - Apr. 2 2008 12:46:12

ChilledDJ

Posts: 798
Joined: Jan. 24 2006
Status: offline

Day 2

Incline bench (smith)

8, 8, 8 @ 50kg

Dumbell bench

8, 8, 8 @ 25kg each arm

Dodgy last rep on the last set though.

Overhead barbell press

8, 8, 8 @ 30kg

Again, dodgy last rep on last set.

Close grip bench

8, 8, 8 @ 45kg

_____________________________

My Journal

Goal - To put on the size I lost, then cut.
Currently - Bulking.

(in reply to ChilledDJ)

Post #: 235

RE: Back in the G L of A - Apr. 3 2008 12:19:38

ChilledDJ

Posts: 798
Joined: Jan. 24 2006
Status: offline

Cardio

Treadmill

15mins @ 5.5km/h, 2 incline

Rower

10mins @ level 10, 35 strokes per min

_____________________________

My Journal

Goal - To put on the size I lost, then cut.
Currently - Bulking.

(in reply to ChilledDJ)

Post #: 236

RE: Back in the G L of A - Apr. 4 2008 12:02:00

ChilledDJ

Posts: 798
Joined: Jan. 24 2006
Status: offline

Day 3

Squat

8 @ 95kg, 8 @ 97.5kg, 8 @ 100kg

I've finally done it, 100kg on squat and dead lift, woop!!

SLDL

8, 8, 8 @ 97.5kg

Leg extension

8, 8, 8 @ 80kg

Calf raise using smith

15, 15, 15 @ 80kg

_____________________________

My Journal

Goal - To put on the size I lost, then cut.
Currently - Bulking.

(in reply to ChilledDJ)

Post #: 237

RE: Back in the G L of A - Apr. 6 2008 21:15:46

ChilledDJ

Posts: 798
Joined: Jan. 24 2006
Status: offline

Cardio (yesterday)

Rower

15mins, level 10, approx 35 strokes per min

Bike

15mins, level 5, hr 135.

_____________________________

My Journal

Goal - To put on the size I lost, then cut.
Currently - Bulking.

(in reply to ChilledDJ)

Post #: 238

RE: Back in the G L of A - Apr. 7 2008 10:26:22

ChilledDJ

Posts: 798
Joined: Jan. 24 2006
Status: offline

Taking a week off this week to let my body fully recover from the previous 10 weeks. I've also got to much going on this week that I need to prepare for. I'm working from 5pm - 11pm at night, have a job interview on Wednesday at 1pm and another which involves doing a presentation on Friday at 2pm leaving very little time for me to eat and train.

_____________________________

My Journal

Goal - To put on the size I lost, then cut.
Currently - Bulking.

(in reply to ChilledDJ)

Post #: 239

RE: Back in the G L of A - Apr. 14 2008 11:38:31

ChilledDJ

Posts: 798
Joined: Jan. 24 2006
Status: offline

Day 1 of the new routine

Deadlift

6, 6, 6 @ 102.5kg, 6 @ 105kg

Chins

6, 6, 6, 6 @ b/w

Dumbell row

6 @ 25kg, 6, 6, 6 @ 27.5kg

EZ curls

6 @ 17.5kg, 6, 6, 6 @ 20kg

Shrugs

6, 6, 6 @ 87.5kg, 6 @ 90kg

_____________________________

My Journal

Goal - To put on the size I lost, then cut.
Currently - Bulking.

(in reply to ChilledDJ)

Post #: 240