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RE: Back in the G L of A - Apr. 15 2008 13:05:24
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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
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: 745
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: 745
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: 745
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: 745
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: 745
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: 745
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: 745
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: 745
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: 745
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: 745
Joined: Jan. 24 2006
Status: offline
|
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: 745
Joined: Jan. 24 2006
Status: offline
|
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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