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RE: Back in the G L of A - Apr. 15 2008 13:05:24
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ChilledDJ
Posts: 794
Joined: Jan. 24 2006
Status: offline
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Cardio
Treadmill
15mins @ 5.5km/h, 2 incline
Bike
15mins @ level 5, 70ish rpm
_____________________________
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. 16 2008 13:29:43
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ChilledDJ
Posts: 794
Joined: Jan. 24 2006
Status: offline
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Day 2
Incline dumbell bench
6, 6, 6, 6 @ 20kg
Flat bench (wide grip)
6 @ 50kg, 5 @ 55kg, 6, 6 @ 60kg
Seated shoulder press
6, 6, 6, 6 @ 10kg
Shoulders feeling hammered even at this light weight, bloody hell!
Dips
6, 6, 6, 6 @ b/w
_____________________________
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. 17 2008 15:39:03
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ChilledDJ
Posts: 794
Joined: Jan. 24 2006
Status: offline
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Cardio
Mini HIIT session on treadmill
1min warmup
2mins @ 5.5km/h, 1.5min @ 7km/h x 5
1.5min cool down
Bike
10min @ 70 rpm, level 6
_____________________________
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. 18 2008 12:03:48
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ChilledDJ
Posts: 794
Joined: Jan. 24 2006
Status: offline
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Day 3
Squat
6 @ 95kg,6, 6 @ 97.5kg, 6 @ 100kg
SLDL
6 @ 95kg, 6, 6, 6 @ 100kg
Leg press
6, 6, 6, 6 @ level 10 (asked the instructor and she didn't know how much weight it was per plate, shall find out next time!)
Standing calf raises (holding the bar at waist height, feet flat, grip burning!)
15, 15, 15 @ 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. 21 2008 12:05:27
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ChilledDJ
Posts: 794
Joined: Jan. 24 2006
Status: offline
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Day 1
Deadlift
6@ 102.5kg, 6 @ 105kg, 6, 6 @ 110kg
Had a bad weekend, so took it out on the deadlift.
Chins
6, 6, 6 @ b/w, 6 @ b/w + 2.5kg
Put a dumbell between my legs before doing the pull up, it worked but dropped it on the last rep. Getting a dipping belt this week for my birthday, so that'll make things a bit easier for next week!
Dumbell row
6, 6, 6 @ 27.5kg, 6 @ 30kg
Hammer curls (some damn bicep boys were hogging the EZ bar doing all sorts)
6, 6, 6, 6 @ 15kg
Shrugs
6, 6, 6, 6 @ 95kg
Back to 90kg next week, form starting to suffer and had to use straps to hold on to the bar.
_____________________________
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. 22 2008 15:33:33
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ChilledDJ
Posts: 794
Joined: Jan. 24 2006
Status: offline
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Cardio
Mini HIIT session on treadmill
1min warmup
1min @ 8km/h, 1min @ 3km/h x 8
1.5 min cool down
Bike
10min @ 60 rpm, level 5
_____________________________
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. 24 2008 12:13:57
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ChilledDJ
Posts: 794
Joined: Jan. 24 2006
Status: offline
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Day 2
Incline dumbell bench
6, 6 @ 20kg, 6, 6 @ 22.5kg
Flat bench (wide grip)
6, 6, 6 @ 60kg, 6 @ 62.5kg
Seated dumbell shoulder press
6, 6, 6 @ 10kg, 5 @ 15kg
Didn't have any 12.5kg dumbells 
Dips
6, 6, 6, 8 @ b/w
Thank god my dipping belt arrived, shall be using that next week.
_____________________________
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. 26 2008 14:30:47
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ChilledDJ
Posts: 794
Joined: Jan. 24 2006
Status: offline
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Day 3
Squat
6 @ 97.5kg, 6, 6, 6 @ 100kg
SLDL
6, 6, 6, 5 @ 105kg
Leg press
6, 6, 6, 6 @ level 11
Standing calf raises (holding the bar at waist height, feet flat, grip burning!)
20, 20, 20 @ 90kg
_____________________________
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. 30 2008 14:04:20
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ChilledDJ
Posts: 794
Joined: Jan. 24 2006
Status: offline
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Day 1
Deadlift
6 @ 105kg, 6, 6, 5 @ 110kg
Chins
6, 6, 5, 5 @ b/w + 5kg
Dumbell row
6, 6 @ 27.5kg, 6, 6 @ 30kg
EZ Curls
6, 6 @ 20kg, 6, 6 @ 22.5kg
Shrugs
6, 6, 6, 6 @ 90kg
_____________________________
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 - May 5 2008 11:31:43
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ChilledDJ
Posts: 794
Joined: Jan. 24 2006
Status: offline
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Day 1
Deadlift
6 @ 105kg, 6, 6, 6 @ 110kg
Chins
6, 6, 6, 5 @ b/w + 5kg
Dumbell row
6,@ 27.5kg, 6, 6, 6 @ 30kg
EZ Curls
6 @ 20kg, 6, 6, 6 @ 22.5kg
Shrugs
6, 6, 6, 6 @ 92.5kg
Had friends staying with me from Thursday last week, so kind of neglected my routine somewhat. Am back on the wagon now though...until I go away to Gran Canaria for a week on the 10th of May
_____________________________
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 - May 7 2008 21:05:14
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ChilledDJ
Posts: 794
Joined: Jan. 24 2006
Status: offline
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Day 2
Incline dumbell bench
6, 20kg, 6, 6, 6 @ 22.5kg
Flat bench (wide grip)
6, 6 @ 60kg, 6, 6 @ 62.5kg
Seated dumbell shoulder press
6, 6 @ 10kg, 6, 6, @ 12.5kg
Dips
6, 6 @ b/w, 6, 6 @ b/w + 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 - May 10 2008 10:17:28
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ChilledDJ
Posts: 794
Joined: Jan. 24 2006
Status: offline
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Day 3
Squat
6, 6, 6, 6 @ 100kg
SLDL
6, 6, 6, 6 @ 105kg
Leg press
6, 6, 6, 6 @ level 12
Calf raises (smith)
15, 15, 13 @ 80kg
And now that's me for a week, fly out to Gran Canaria 2nite till a week Sunday 
_____________________________
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 - May 19 2008 11:06:17
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ChilledDJ
Posts: 794
Joined: Jan. 24 2006
Status: offline
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Day 1 - back from hols
Deadlift
6 @ 105kg, 6, 6, 6 @ 110kg
Chins
6, 6, 6, 4 @ b/w + 5kg
Dumbell row
6, 6, 6, 6 @ 30kg
Hammer curls
6, 6, 6, 6 @ 15kg
Shrugs
6, 6, 6, 6 @ 90kg
_____________________________
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 - May 23 2008 11:05:04
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ChilledDJ
Posts: 794
Joined: Jan. 24 2006
Status: offline
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Forgot to update after my day 2, so here goes
Day 2
Incline dumbell bench
6, 6, 6, 6 @ 22.5kg
Flat bench (wide grip)
6 @ 60kg, 6, 6, 6 @ 62.5kg
Standing dumbell shoulder press
6, 6, 6, 5 @ 10kg
Dips
6 @ b/w 6, 6, 7 @ b/w + 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 - May 23 2008 11:07:59
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ChilledDJ
Posts: 794
Joined: Jan. 24 2006
Status: offline
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Day 3 today
Squat
6, 6, 6 @ 100kg, 8 @ 102.5kg
SLDL
6, 6, 6 @ 105kg, 5 @ 107.5kg
Leg press
6, 6, 6, 6 @ level 12
Calf raises (smith)
15, 15, 15 @ 80kg
< Message edited by ChilledDJ -- May 23 2008 11:08:11 >
_____________________________
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 - May 26 2008 11:40:28
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ChilledDJ
Posts: 794
Joined: Jan. 24 2006
Status: offline
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Day 1
Deadlift
6, 6, 6, 6 @ 110kg
Chins
6, 6, 6, 5 @ b/w + 5kg
Dumbell row
6, 6, 6 @ 30kg, 6 @ 35kg
There are no 32.5kg dumbells on the rack...erm, I'm just going to have to deal with it and use the 35's for the next 3 weeks.
Hammer curls
6, 6, 6, 6 @ 15kg
Biceps burning, right arm gave out after 5 reps on the last set.
Shrugs
6, 6, 6, 6 @ 92.5kg
Quite chuffed that my grip held out until the very last rep of this 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 - May 28 2008 20:36:12
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ChilledDJ
Posts: 794
Joined: Jan. 24 2006
Status: offline
|
Day 2
Incline dumbell bench
6, 6, 5, 5 @ 22.5kg
Flat bench (wide grip)
6, 6, 6, 6 @ 62.5kg
Standing dumbell shoulder press
6, 6, 6, 6 @ 10kg
Dips
6, 6, 6, 7 @ b/w + 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 - May 30 2008 11:27:16
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ChilledDJ
Posts: 794
Joined: Jan. 24 2006
Status: offline
|
Day 3
Squat
6, 6 @ 100kg, 6 @ 102.5kg, 7 @ 105kg
SLDL
6, 6, @ 105kg, 6, 4 @ 107.5kg
Leg press
6, 6, 6 @ level 12, 6 @ level 13
Calf raises (smith)
15, 15, 14 @ 82.5kg
_____________________________
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 - Jun. 2 2008 23:05:46
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ChilledDJ
Posts: 794
Joined: Jan. 24 2006
Status: offline
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Day 1
Deadlift
6, 6, 6 @ 110kg, 6 @ 112.5kg
Chins
6, 6, 6, 6 @ b/w + 5kg
Dumbell row
6, 6 @ 30kg, 6, 6 @ 35kg
EZ Curls
6 @ 25kg, 6, 6, 6 @ 22.5kg
Shrugs
6 @ 95kg, 6 @ 92.5kg, 6, 6 @ 90kg
Did a kind of drop set for this. 15 seconds rest between sets.
< Message edited by ChilledDJ -- Jun. 2 2008 23:06:11 >
_____________________________
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 - Jun. 4 2008 10:07:06
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ChilledDJ
Posts: 794
Joined: Jan. 24 2006
Status: offline
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Day 2
Incline dumbell bench
6, 6, 6 @ 22.5kg, 6 @ 25kg
Flat bench (wide grip)
6, 6, 6 @ 62.5kg, 6 @ 65kg
Standing dumbell shoulder press
6 with 30kg bar because someone had the 10's, 6, 6 @ 10kg, 6 @ 12kg
Dips
6, 6, 6, 8 @ b/w + 5kg
Again, someone had nicked the 7.5kg dumbells so couldn't up the weight, gah
_____________________________
My Journal
Goal - To put on the size I lost, then cut.
Currently - Bulking.
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