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RE: Bizerks Journal - Mar. 9 2008 23:30:50
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bizerk
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I did nothing at all except legs last week, Im hopeing that a little rest will help my shoulder.
Will be going to the gym tomorrow morning to do some cardio before work and then mabey some light chest and bi work afterwards.
My current weight is now 176lbs (12stone 8lbs) at this rate I may have to consider leaving this site and joining www.sumo-talk.co.uk
As for today, Its me Birthday  Woke up to my 2 year old daughter singing happy birthday which was cute!
< Message edited by bizerk -- Mar. 10 2008 0:03:40 >
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RE: Bizerks Journal - Apr. 2 2008 0:25:31
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bizerk
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Here are my progress pics from the MT Shape Up 2008 (Bulking)
Before and After
< Message edited by bizerk -- Jun. 19 2008 16:27:29 >
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RE: Bizerks Journal - Apr. 2 2008 4:04:27
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AdamSimpson
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dont mean to sound like a queer or anything but.... bomb chika wa wow
great progress mate keep it up
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RE: Bizerks Journal - Apr. 2 2008 4:19:09
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daKensta
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quote:
ORIGINAL: bizerk
My current weight is now 176lbs (12stone 8lbs) at this rate I may have to consider leaving this site and joining www.sumo-talk.co.uk
oy! I'm about 3 stone heavier than you, and I'm no chubster. 
happy belated birthday you musselman! 
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RE: Bizerks Journal - Apr. 2 2008 19:27:57
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bizerk
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PMSL!!!
Cheers lads
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RE: Bizerks Journal - Apr. 15 2008 1:11:35
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bizerk
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Ok things are getting better! Im managing to sneak the weight up a bit on my bench press again after buggering my shoulder, still not risking flys or dips yets but am happy! 
Monday - Chest & Biceps
Flat Bench press
55kg x 15 warm up
65kg x 9
75kg x 8
80kg x 5 << PB
75kg x 7
This is all Im doing for chest at the moment untill my shoulder is 100%. Next plan is to up the reps each week till I can do at least 3 sets of 80kg for 8 reps, then start adding more weight and hopefully more exercises.
Barbell curls
37kg x 10
32kg x 10
32kg x 8
27kg x 15
27kg x 10
Thats all for today!
< Message edited by bizerk -- Apr. 15 2008 1:32:42 >
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RE: Bizerks Journal - Apr. 15 2008 1:19:34
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bizerk
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Wednesday - Back
Deads
85kg x 15
105kg x 6 << lost my grip
105kg x 8
120kg x 8 << PB
Barbell rows
55kg x 15
55kg x 10
45kg x 15
45kg x 15
45kg x 15
Dumbell Rows
31.5kg x 10 << PB
31.5kg x 10
Seated shrugs
40kg x 20
40kg x 20
40kg x 20
40kg x 20
Still keeping everything high rep for the moment.
< Message edited by bizerk -- Apr. 15 2008 1:33:17 >
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RE: Bizerks Journal - Apr. 15 2008 1:28:31
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bizerk
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Friday - Shoulders & Triceps
Shoulder press
55kg x 2 << was worth a try (going to keep trying every week, hopefully push the reps up)
50kg x 5
45kg x 8
45kg x 8
45kg x 7
Rear delt raises - 10kg x 15
superset with
Side lat raises - 10kg x 15
Rear delt raises - 10kg x 10
superset with
Side lat raises - 10kg x 10
Close grip bench press
37kg x 15
47kg x 12
57kg x 8
60kg x 5
52kg x 11
The did a couple of light sets of standing Skullz
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RE: Bizerks Journal - Apr. 15 2008 1:32:07
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bizerk
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Sunday - Legs
Leg press
100kg x 12 warm up
140kg x 10
160kg x 8
170kg x 8
150kg x 8
Leg curls
55kg x 15
55kg x 12
55kg x 10
Leg extension (hams)
45kg x 15
45kg x 15
45kg x 15
Seated calf raises
3 sets of 20 reps... but cant remember the weight.
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RE: Bizerks Journal - Apr. 20 2008 22:34:19
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bizerk
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Monday - Chest & Biceps
Flat Bench press
55kg x 15 warm up
65kg x 8
75kg x 7
80kg x 5
80kg x 4
75kg x 7
Flys
14kg x 10
14kg x 10
14kg x 10
Barbell curls
37kg x 10
32kg x 10
32kg x 10
27kg x 10
27kg x 10
21's
3 sets with just the 20kg oly bar to finnish off.
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RE: Bizerks Journal - Apr. 20 2008 22:41:09
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bizerk
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Have been busy with work and ended up missing back day.
Saturday - Shoulders & Triceps
Incline bench on about a 45 degree angle (warm up exercise)
40kg x 15
40kg x 12
40kg x 10
Shoulder press
45kg x 9
55kg x 3
50kg x 5
45kg x 8
45kg x 8
Lat raises
10kg x 15
10kg x 15
10kg x 15
Rear delt raises
10kg x 15
10kg x 15
10kg x 15
Close grip bench press
37kg x 15
47kg x 12
57kg x 8
60kg x 6
47kg x 10
Skullz
27kg x 20
27kg x 20
27kg x 15
2 sets standing - 22kg x 20
22kg x 20
a bit more than I usualy do, but I was off work and was bored
< Message edited by bizerk -- Apr. 20 2008 22:42:33 >
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RE: Bizerks Journal - Apr. 20 2008 22:56:54
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bizerk
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Today, Sunday
Legs
Legs press
110kg x 15 warm up
150kg x 12
170kg x 8
190kg x 8
190kg x 8 << PB
Leg extention
55kg x 15
55kg x 15
50kg x 12
45kg x 12
45kg x 10
Calf Raises
3 sets of about 15-20 reps
Since I missed back this week I thought I would add in some -
Lat pulldowns
60kg x 8
55kg x 8
55kg x 8
50kg x 8
Low pully row
50kg x 15
50kg x 12
50kg x 10
40kg x 10
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RE: Bizerks Journal - May 10 2008 22:51:35
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bizerk
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Been in Torrevieja on my holidays for the past 2 weeks lapping up the sun and watching my kids having fun. First day I got there I joined "Maxx Gym", so Ive still been training every day, but my diet has been crap and alcohol has been daily
I hope to get my diet sorted out on Monday once the fridge has been restocked, as Ive packed on a few flabby pounds while being on holiday.
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RE: Bizerks Journal - Jun. 19 2008 1:08:38
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bizerk
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Tuesday 17th
Chest & Biceps
Flat bench press
75kg x 8
80kg x 6
80kg x 6
80kg x 6
80kg x 5
70kg x 8
Dips
10 x bodyweight
10 x bodyweight
10 x bodyweight
Ez bar curls
27kg x 15
40kg x 10
40kg x 7
32kg x 11
37kg x 10
then finished of with a few sets of 21's with just the 20kg oly bar.
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RE: Bizerks Journal - Jun. 19 2008 1:17:10
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bizerk
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Thursday 19th
Back
Dead lifts
85kg x 15 (warm up)
105kg x 8
120kg x 8
130kg x 2 << could have done more but didnt have the motivation due to a thumping sore head.
Bent over rows
55kg x 15
65kg x 10
65kg x 10
55kg x 12
55kg x 10
Single arm dumbell rows
34kg x 10 each arm
34kg x 10 each arm
34kg x 10 each arm
Shrugs
40kg x 20
40kg x 20
40kg x 20
40kg x 20 << these are way to easy, but Ive ran out of small weights to make up dumbells, so going to buy a trap bar!
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RE: Bizerks Journal - Jul. 1 2008 23:02:28
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bizerk
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Been feeling ill since Friday, so not planning on pushing myself too hard this week.
All I have managed today is -
Chest and Biceps
Flat bench press
75kg x 12
85kg x 6
90kg x 3 << will try again next week
80kg x 6
Ez bar curls
27kg x 12
32kg x 10
Then gave up 
Current weight 13stone 4lbs ( 186lbs )
< Message edited by bizerk -- Jul. 1 2008 23:04:34 >
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