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RE: Back in the G L of A - Mar. 11 2008 10:56:04
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ChilledDJ
Posts: 745
Joined: Jan. 24 2006
Status: offline
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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.
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RE: Back in the G L of A - Mar. 12 2008 19:06:13
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ChilledDJ
Posts: 745
Joined: Jan. 24 2006
Status: offline
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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.
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RE: Back in the G L of A - Mar. 14 2008 20:02:06
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ChilledDJ
Posts: 745
Joined: Jan. 24 2006
Status: offline
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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.
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RE: Back in the G L of A - Mar. 15 2008 16:19:54
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ChilledDJ
Posts: 745
Joined: Jan. 24 2006
Status: offline
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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.
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RE: Back in the G L of A - Mar. 17 2008 21:47:57
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ChilledDJ
Posts: 745
Joined: Jan. 24 2006
Status: offline
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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.
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RE: Back in the G L of A - Mar. 18 2008 20:19:27
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ChilledDJ
Posts: 745
Joined: Jan. 24 2006
Status: offline
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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.
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RE: Back in the G L of A - Mar. 19 2008 20:35:49
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ChilledDJ
Posts: 745
Joined: Jan. 24 2006
Status: offline
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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.
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RE: Back in the G L of A - Mar. 20 2008 18:45:22
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ChilledDJ
Posts: 745
Joined: Jan. 24 2006
Status: offline
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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.
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RE: Back in the G L of A - Mar. 22 2008 15:15:59
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ChilledDJ
Posts: 745
Joined: Jan. 24 2006
Status: offline
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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.
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RE: Back in the G L of A - Mar. 24 2008 11:36:25
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ChilledDJ
Posts: 745
Joined: Jan. 24 2006
Status: offline
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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.
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RE: Back in the G L of A - Mar. 25 2008 19:10:05
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ChilledDJ
Posts: 745
Joined: Jan. 24 2006
Status: offline
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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.
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RE: Back in the G L of A - Mar. 27 2008 17:53:30
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ChilledDJ
Posts: 745
Joined: Jan. 24 2006
Status: offline
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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.
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RE: Back in the G L of A - Mar. 28 2008 19:12:12
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ChilledDJ
Posts: 745
Joined: Jan. 24 2006
Status: offline
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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.
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RE: Back in the G L of A - Mar. 31 2008 13:53:20
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ChilledDJ
Posts: 745
Joined: Jan. 24 2006
Status: offline
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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.
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RE: Back in the G L of A - Apr. 2 2008 12:46:12
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ChilledDJ
Posts: 745
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.
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RE: Back in the G L of A - Apr. 3 2008 12:19:38
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ChilledDJ
Posts: 745
Joined: Jan. 24 2006
Status: offline
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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.
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RE: Back in the G L of A - Apr. 4 2008 12:02:00
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ChilledDJ
Posts: 745
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.
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RE: Back in the G L of A - Apr. 6 2008 21:15:46
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ChilledDJ
Posts: 745
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.
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RE: Back in the G L of A - Apr. 7 2008 10:26:22
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ChilledDJ
Posts: 745
Joined: Jan. 24 2006
Status: offline
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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.
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RE: Back in the G L of A - Apr. 14 2008 11:38:31
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ChilledDJ
Posts: 745
Joined: Jan. 24 2006
Status: offline
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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.
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