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RE: Bizerks Journal - Dec. 12 2007 21:09:45
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bizerk
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Well, Ive not been updating this journal lately, but Im still training. Ive uped the calories a little and consentrating on trying to increase the weights Im lifting.
Today - Chest / Biceps
Bench press
55kg x 8 warm up
70kg x 9
70kg x 8
70kg x 7
70kg x 6
55kg x 11
Dips
body weight x 19
body weight x 15
body weight x 12
body weight x 10
Flys
17kg x 10
17kg x 8
Ez bar curls
27kg x 15 close grip
27kg x 12 wide grip
27kg x 12 close grip
27kg x 10 wide grip
Dumbell curls
12kg x 11
12kg x 10
12kg x 10
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RE: Bizerks Journal - Dec. 13 2007 0:22:02
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DBAM
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quote:
Well, Ive not been updating this journal lately,
Your not bloody kidding 
Doing some good weight there.
Hows life mate hope its good ??
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RE: Bizerks Journal - Dec. 13 2007 22:25:46
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bizerk
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LOL how you doing m8!
Lifes good, although its been a bloody expensive month. Been pretty busy getting everything ready for the kids christmas. Finaly got all the presents, wrapped up and under the tree.
Just got to get the motor MOT'd & Tax'd now 
Thursday - Back
Dead lifts
8 x 75kg
8 x 85kg
8 x 95kg
8 x 105kg
Chins
Body weight - 7sets x 6reps
Dumbell Rows
27kg x 12
27kg x 12
27kg x 10
Barbell Rows
45kg x 15
45kg x 15
45kg x 12
Dumbell shrugs
20kg each hand 4sets x 20reps
Job done 
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RE: Bizerks Journal - Dec. 14 2007 0:05:10
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DBAM
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quote:
Lifes good, although its been a bloody expensive month.
Your not joking mate I don't want to think about how much I've spent 
quote:
Been pretty busy getting everything ready for the kids christmas. Finaly got all the presents, wrapped up and under the tree.
I have'nt even started wrapping yet and the kids have had the tree over 3 times now bloody decorations all over the place PMSL
Really looking forward to xmas though I am worse than the kids and word has it that Santa is bringing me a PS3 I'll never get to sleep on Christmas eve
Good to know your doing good mate
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RE: Bizerks Journal - Dec. 16 2007 22:59:31
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bizerk
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quote:
ORIGINAL: RADa$$Mutha
I have'nt even started wrapping yet and the kids have had the tree over 3 times now bloody decorations all over the place PMSL
LOL, know how you feel m8, every time I turn my back my youngest raids the tree on his baby walker.
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RE: Bizerks Journal - Dec. 16 2007 23:06:39
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bizerk
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Saturday - Shoulders & Triceps
Shoulder press
42kg x 8
42kg x 7
42kg x 7
37kg x 8
Rear delt raises
12kg x 15
12kg x 15
12kg x 15
12kg x 13
Close grip bench press
57kg x 8
57kg x 8
57kg x 7
57kg x 7
37kg x 12
Skulls
27kg x 15
27kg x 15
27kg x 10
27kg x 10
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RE: Bizerks Journal - Dec. 16 2007 23:07:52
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bizerk
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Not doing my usual leg routine at the moment, as Ive had a niggling pain in my left knee for the past month or so (from using the tredmil).
Its getting better, but I dont want to push myself too far as I could hardly walk when it was at its worst.
Sunday - Legs
Leg press
80kg x 10
90kg x 10
100kg x 10
110kg x 10
Leg curls
10 x 50kg
10 x 60kg
Calf raises
cant remember the weight
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RE: Bizerks Journal - Dec. 20 2007 0:55:52
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bizerk
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Feeling totaly shattered today, just wanted to come home and put my feet up, but know that I will feel guilty tomorrow if I didnt lift somthing tonight! so my half hearted training today is better than no traning at all I supose LOL.
Wednesday - Chest & Biceps
Bench press
70kg x 8
70kg x 7
70kg x 5
55kg x 10
55kg x 8
Dips
bodyweight x 23
bodyweight x 15
bodyweight x 13
bodyweight x 10
Flys
17kg x 10
17kg x 6
Ez bar curls
27kg x 12 widegrip
27kg x 15 closegrip
27kg x 8 widegrip
27kg x 11 closegrip
Then gave up.
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RE: Bizerks Journal - Jan. 3 2008 2:32:15
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just t
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massive improvents there! good luck with the bulking!
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RE: Bizerks Journal - Jan. 3 2008 2:34:17
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bizerk
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Thanks m8
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RE: Bizerks Journal - Jan. 4 2008 21:22:55
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bizerk
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Tuesday - Chest + Biceps
Feeling a bit rough after a late night and a little alcohol for the bells, but still enjoyed my workout.
Bench Press
70kg x 9 / 8 / 7 / 6 << Ive been stuck at this weight for a few weeks now 
60kg x 12
Dips
Bodyweight x 15 / 15 / 13 / 10 << Not as good as previous weeks
Ez Bar Curls
27kg x 15 / 15 / 15 / 12 << dropped the weight a bit this week and upped the reps
Dumbell Preacher Curls
12kg x 15 / 15 / 12 / 10
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RE: Bizerks Journal - Jan. 4 2008 21:35:09
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bizerk
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Wednesday - Back
Dead Lifts
85kg x 8 / 8 / 8 << Did'nt go too heavy as I just wanted to do deads as a warmup. I wanted to try hyperextensions for the first time today.
Chins
Body Weight x 6 / 6 / 6 / 6 / 6 / 5
Barbell Rows
50kg x 10 / 8
45kg x 15 / 12
Dumbell Rows
30kg x 10 / 10 / 10 << The heaviest Ive ever been on this exercise.
Hyperextensions
3 x about 15 - 20 << Really enjoyed these and might add them in from time to time.
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RE: Bizerks Journal - Jan. 4 2008 21:40:51
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bizerk
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Friday - Shoulders / Triceps
Shoulder Press
37kg x 8
42kg x 8 / 8
37kg x 8 / 7
Rear Delt Raises
12kg x 15 / 15 / 10 / 10
Close Grip Bench press
37kg x 10 warm up
52kg x 8 / 6
42kg x 8 / 8
Skullz
27kg x 15 / 12 / 10
< Message edited by bizerk -- Jan. 6 2008 2:26:12 >
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RE: Bizerks Journal - Jan. 6 2008 20:21:17
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bizerk
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OK today was the first time I have done squats in about 5 months.
I have always planned on doing squats as my main exercise on leg day, but after hurting my knee running on the tredmill, I have had to resort to the leg press machine.
I thought I was going to manage similar weights to what I was pushing on the leg press, but turns out I was not even close
Friday - Quick leg session
Squats
45kg x 10
55kg x 8
65kg x 8
65kg x 8
55kg x 8
Single leg calf raises
Holding 20kg x 25 / 20 / 15 / 15 / then about 10
Thats all I did today, but will give them a good battering next week and will add in some SLDLs.
< Message edited by bizerk -- Jan. 6 2008 20:22:06 >
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RE: Bizerks Journal - Jan. 13 2008 17:46:14
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bizerk
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Went to the gym today to train my legs
Yet again had to use the leg press machine due to some guy using the squat rack to do his deadlifts!
Got the rest of my routine out of the way ok, but cant help but feel p1ssed off when this happens.
**Rant over**
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RE: Bizerks Journal - Jan. 21 2008 10:12:12
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bizerk
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Another week gone!
Just gonna start posting up what I have done in the gym on a weekly basis.
Monday - Chest & Biceps
Bench press 55kg x 12 / 70kg x 9 /70kg x 8 / 70kg x 7 / 60kg x 12
Flys 17kg x 12 / 17kg x 8
Ez bar curls 27kg x 15 / 27kg x 15
21's 2sets with 20kg
Wednesday - Back
Deads 75kg x 10 / 90kg x 8 / 100kg x 8 / 115 x 5
Chins 3sets of 6reps bodyweight
Barbell rows 45kg x 15 / 50 x 12 / 50 x 10
Dumbell rows 29kg x 10 / 29kg x 10
Seated shrugs 40kg x 20 / 40kg x 20 / 40kg x 20
Friday - Shoulders & Triceps
Shoulder press 40kg x 9 / 40kg x 9 / 40kg x 8 / 35kg x 11 / 35kg x 10
Rear delt raises superset with side lat raises 4sets of about 15reps with only 10kg
Close grip bench press 37kg x 20 / 52kg x 8 / 52kg x 8 / 37kg x 15
Skullz 27kg x 18 / 27kg x 18 / 27kg x 18 / 27kg x 15 <<<<< time to up the weight a bit
Sunday - Legs & Abs
Squats 45kg x 12 / 65kg x 10 / 70kg x 10 / 70kg x 10 / 70kg x 8
SLDL's 45kg x 10 / 65kg x 8 / 65kg x 8 / 65kg x 8
Single leg calf raises holding a 20kg plate x 15 / 15 / 15 / 15
Cruches on a declined bench 3sets to failure
Legs raises 3sets to failure
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RE: Bizerks Journal - Jan. 28 2008 14:25:58
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bizerk
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This weeks training!
Monday - Chest & Biceps
Bench press 75kg x 5 / 75kg x 4 / 70kg x 7 / 65kg x 9 / 65kg x 8
Dips bodyweight x20 / x10 / x10
Flys 17kg x 12 / 17kg x 12
Ez bar curls 27kg x 17 / 27kg x 12
21's 4 sets with 20kg
Wednesday - Back
Deads 85kg x 8 / 105kg x 8 / 115kg x 5 / 85kg x 8
Barbell rows 50kg x 12 / 50kg x 12 / 50kg x 12
Single arm dumbell rows 29kg x 10 / 29kg x 10 / 20kg x 25
Seated shrugs 40kg x 20 / 40kg x 20 / 40kg x 20 / 40kg x 20
Friday - Shoulders & Triceps
Shoulder press 40kg x 8 / 45kg x 6 / 45kg x 5 / 40kg x 10 / 40kg x 9
Rear delt raises superset with side lat raises 4sets of 10-12reps with only 10kg
Close grip bench press 57kg x 7 / 57kg x 6 / 52kg x 8 / 47kg x 10
Skullz 32kg x 15 / 32kg x 13 / 32kg x 12
Sunday - Legs & Abs
Squats 55kg x 10 / 75kg x 8 / 85kg x 8 / 85kg x 8 / 75kg x 10
SLDL's 65kg x 8 / 65kg x 8 / 65kg x 8
Single leg calf raises holding a 20kg plate x 4 sets to failure, some @ bodyweight
Cruches on a declined bench 3sets to failure
Legs raises 3sets to failure
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RE: Bizerks Journal - Jan. 30 2008 13:32:39
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bizerk
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OK its time I set myself some targets for the next 6 months.
For some of the exercises, I have took the progress Ive made over the past 6 months and used this as a rough guide to how much I hope to progress over the next 6 months.
Bench press – from 70kg up to 85kg
Dips – start adding weight, try and reach about 20kg
Ez bar curls – from 27kg up to 37kg
Dead lifts – from 105kg to 130kg
Chins – from 6sets of 6reps up to 4sets of 10reps
Barbell rows – from 50kg up to 60kg
Dumbell rows – from 29kg up to 37kg
Overhead barbell Press – from 40kg up to 50kg
Close grip bench press – from 57kg up to 70kg
Skulls – from 32kg up to 40kg
Squats – from 85kg up to 100kg
SLDLs – from 65kg up to 75kg
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RE: Bizerks Journal - Feb. 6 2008 1:53:15
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bizerk
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Last weeks update
Monday - Chest & Biceps
Bench press 75kg x 6 / 72.5kg x 9 / 8 / 7 / 65kg x 8 / 6
Flys 17kg x 12 / 8
Ez bar curls 32kg x 10 / 29.5kg x 13 / 10
21's 2 sets with 22.5kg / 2 sets with 15kg
Wednesday - Back
Deads 85kg x 10 / 105kg x 8 / 115kg x 8 / 85kg x 8
Barbell rows 55kg x 12 / 12 / 12 / 45kg x 20
Single arm dumbell rows 29kg x 12 / 10 / 10 / 20kg x 20
Seated shrugs 40kg x 20 / 20 / 20 / 20
Friday - Shoulders & Triceps
Shoulder press 45kg x 7 / 9 / 6 / 35kg x 10 / 8
Rear delt raises superset with side lat raises 4sets of 10-12reps with only 10kg
Close grip bench press 57kg x 8 / 9 / 8 / 8 / 37kg x 12
Skullz 37kg x 10 / 10 / 8 / 27kg x 10
Sunday - Legs & Abs
Trained at the gym and didnt record the weights I was using
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