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RE: tris's journal - Oct. 19 2007 17:06:31
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tristram
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week 12 back/traps
db row
8x14
8x26
8x26
8x28
8x30
assisted chins
8x20
8x25
8x25
8x25
wide grip pull downs
8x56
8x56
8x56
8x56
7ft bar shrugs
10x40
10x50
10x55
10x60
increased number of sets to compensate for lack of deadlifts.
_____________________________
"Progress journal"
Going for 220kg single Deadlift with 1 year training.
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RE: tris's journal - Oct. 22 2007 20:02:50
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tristram
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week 13 chest/bi
bulking started today. had a day off the whole lot yesterday, consumed a fair of beer, a yorkie, a smoothie and a massive pizza!
flat dumbell bench
8x18
8x20
7x22
drop set to
6x18
incline dumbell bench
8x20
8x20
4x22
wide assisted dips
8x5
8x5
8x5
seated hammer curls
10x10
10x10
10x10
overhand bar curls, waist to kneck
8x20
8x20
8x20
_____________________________
"Progress journal"
Going for 220kg single Deadlift with 1 year training.
"My Hero"
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RE: tris's journal - Oct. 23 2007 20:17:50
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tristram
Posts: 2354
Joined: Aug. 1 2007
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week 13 legs
squats, using a rep system suggested by big les
10x60
10x70
8x80
6x90
4x97.5
2x100
1x105 
drop set to
10x60
sldl, kept light due to back issue
8x60
8x70
8x80
single leg extensions
10x40
10x45
7x50
seated ham curls
10x63
10x70
10x77
machine calf raises
15x115
13x124
8x133
_____________________________
"Progress journal"
Going for 220kg single Deadlift with 1 year training.
"My Hero"
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RE: tris's journal - Oct. 25 2007 16:05:39
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tristram
Posts: 2354
Joined: Aug. 1 2007
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week 13 shoulders/tri
db shoulder press
8x16
6x20 2x18
6x20
supersetted with
db lateral raises
10x8k
10x8k
10x8k
CGBP, nearly killed my self here! couldnt press the bar up on one of the reps.
8x20
8x42.5
6x45
8x40
close grip dips
8x 10 assisted
8x5 assisted
7x body weight
face pulls
10x40
10x45
10x50
skull crushers
8x10
8x15
tri kick back
8x8
_____________________________
"Progress journal"
Going for 220kg single Deadlift with 1 year training.
"My Hero"
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RE: tris's journal - Oct. 26 2007 18:23:01
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tristram
Posts: 2354
Joined: Aug. 1 2007
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week 13 back/traps
lost my paper again, **** knows how!
dead lift
8x60
8x100
8x110
6x120
db rows
8x28
8x30
7x32
assisted chins
8x20
8x20
8x20
lat pull downs
6x63 2x56
8x56
8x56
barbell shrugs
10x60
10x65
plate shrugs
10x20
10x20
found plate shrugs give a better ROM so i will be doing them from now on.
_____________________________
"Progress journal"
Going for 220kg single Deadlift with 1 year training.
"My Hero"
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RE: tris's journal - Oct. 29 2007 19:42:51
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tristram
Posts: 2354
Joined: Aug. 1 2007
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chest/bis week 14
flat db bench press
8x16
7x22
8x22
6x22
dropset 4x16
incline db bench press
8x20
8x18
6x20
chest dips
8xBW
8xBW
7xBW
hammer curls
10x10
10x10
10x10
reverse bar curls
8x20
8x20
8x20
_____________________________
"Progress journal"
Going for 220kg single Deadlift with 1 year training.
"My Hero"
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RE: tris's journal - Oct. 30 2007 20:52:17
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tristram
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Joined: Aug. 1 2007
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legs week 14
10x62.5
10x75
8x85
6x95
4x100
2x105
1x110
dropset
10x60
sldl stood on a rebok step
8x70
8x75
called it a day there as my lower back was being over worked
single leg ex
10x45
10x45
10x45
kept the weight constant this week and concentrated on the peak of the movement by holding it.
seated ham curls
10x70
10x77
9x84
machine calf raises
15x115
15x133
8x142
probably should of used a spot on my 1rep squat. at the bottom it was literally do or die! i got temporarily stuck at the bottom but managed to concentrate my energy and finish the movement. it was the hardest physical task ive ever endured.
_____________________________
"Progress journal"
Going for 220kg single Deadlift with 1 year training.
"My Hero"
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RE: tris's journal - Nov. 2 2007 18:12:55
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tristram
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Joined: Aug. 1 2007
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really crap session today. felt rundown and a bit 'out of it' before i went. similar to a generic viral infection but without the sore throat and blocked nose! everything felt really heavy 
week 14 shoulder/tri
db shoulder press
8x16
8x20
5x22
8x20
superset with lat raises
10x8
10x8
7x8
machine shoulder press 
6x35
8x35
8x35
CGBP
skipped them completley
dips
8xBW
8xBW
8xBW
tri pushdowns
8x30
8x30
8x30
face pulls
10x40
10x30
10x30
got a sharp pain in the front of my right shoulder after the first set of these :/
_____________________________
"Progress journal"
Going for 220kg single Deadlift with 1 year training.
"My Hero"
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RE: tris's journal - Nov. 3 2007 10:36:30
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tristram
Posts: 2354
Joined: Aug. 1 2007
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week 14
back/traps
deadlifts
8x60
8x115
8x120
6x122.5
was covered in blood after these. may need to pull my socks up!
db rows
8x30
8x32
8x32
assisted chins
8x20
8x15
8x20
lat pull down
8x56
8x56
8x56
plate shrugs
10x25
10x25
10x25
10x25
_____________________________
"Progress journal"
Going for 220kg single Deadlift with 1 year training.
"My Hero"
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RE: tris's journal - Nov. 5 2007 19:19:40
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tristram
Posts: 2354
Joined: Aug. 1 2007
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week 15
chest/bi
flat db bench press
8x16
8x20
8x22
8x22
7x24
incline db
8x20
5x20
7x20
5x20
chest dips
8xBW
8xBW
8xBW
bar curls
8x25
8x25
8x25
overall, very happy for a chest day. best ive ever done! can really feel it for a change.
_____________________________
"Progress journal"
Going for 220kg single Deadlift with 1 year training.
"My Hero"
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RE: tris's journal - Nov. 6 2007 19:45:27
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tristram
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week 15 legs
squat
10x60
10x77.5
8x87.5
6x97.5
4x102.5
2x107.5
1x110
dropset
10x60
sldl
back was sore from dl on saturday and the squats today, omitted them
single leg ex
10x45
10x45
10x45
started pausing for a second when the leg is straight. ouch!
seated ham curls
10x77
10x87
8x91
calf raises
machine 15x33
seated with dumbell on legs
50x45
50x45
legs are on fire, anyone need an egg frying?
< Message edited by tristram -- Nov. 7 2007 13:06:31 >
_____________________________
"Progress journal"
Going for 220kg single Deadlift with 1 year training.
"My Hero"
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RE: tris's journal - Nov. 7 2007 12:17:19
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jamesclayton
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Joined: Dec. 20 2006
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hi mate
ur original routine is v similar to one i will be havin a crack at (fancy a change!!)
u making good progress?
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RE: tris's journal - Nov. 7 2007 13:05:56
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tristram
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quote:
ORIGINAL: jamesclayton
hi mate
ur original routine is v similar to one i will be havin a crack at (fancy a change!!)
u making good progress?
the 3 day split?
i enjoyed that as a starter of getting into the gym, as before that my gym experience was next to zero.
as far as making good progress, i guess thats all relative  im happy with the way somethings are progressing (deadlift and squats) but not happy with others (bench press). but its all still good fun at the end of the day, which i feel is the most important part.
thanks for dropping in. youre my first visitor in ages!
_____________________________
"Progress journal"
Going for 220kg single Deadlift with 1 year training.
"My Hero"
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RE: tris's journal - Nov. 8 2007 14:55:50
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latz0r
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Joined: Oct. 3 2007
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You've mentioned someone is doing you a diet but not posted it?
I'd be interested to see what it looks like :)
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RE: tris's journal - Nov. 8 2007 15:11:00
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tristram
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Joined: Aug. 1 2007
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quote:
ORIGINAL: latz0r
You've mentioned someone is doing you a diet but not posted it?
I'd be interested to see what it looks like :)
did? er, well i paid one of the nutrionists here to make me a cutting diet. since i paid i don really want to be giving out
but my current diet, you can see here http://www.muscletalk.co.uk/m_2237538/tm.htm
_____________________________
"Progress journal"
Going for 220kg single Deadlift with 1 year training.
"My Hero"
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|
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RE: tris's journal - Nov. 8 2007 17:06:22
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tristram
Posts: 2354
Joined: Aug. 1 2007
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odd session today. was more difficult than last week when i was run down!
week 15 shoulder/tri
db shoulder
6x20
7x18
8x18
7x18
supersetted with lat raises
10x8
10x8
10x8
10x8
cgbp
8x40
8x40
8x40
dips
8xbw
8xbw
8xbw
rope tri pushdowns
8x30
8x35
7x35
face pulls
10x35
10x40
8x45
_____________________________
"Progress journal"
Going for 220kg single Deadlift with 1 year training.
"My Hero"
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|
RE: tris's journal - Nov. 9 2007 16:24:02
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tristram
Posts: 2354
Joined: Aug. 1 2007
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crap session
week 15 back
dl
8x60
6x117.5
6x120
5x122.5
5x120
left hand grip playing up, like it does sometimes.
db rows
8x32
8x32
8x32
6x36 righthand 4x36 lefthand, because of grip
wide pulls ups assisted
8x20
5x20 3x25
7x30
!!!
plate shrugs
10x25
10x25
10x25
10x25
_____________________________
"Progress journal"
Going for 220kg single Deadlift with 1 year training.
"My Hero"
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RE: tris's journal - Nov. 12 2007 15:55:07
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tristram
Posts: 2354
Joined: Aug. 1 2007
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week 14 (no its not groundhog day, i just ****ed up the counting)
chest/bi
flat db bench
8x14
8x22
8x24
8x24
7x24
incline db bench
8x20
8x22
8x22
7x22
cable flys
8x20
5x25
7x20
seated hammer curls
10x12k
10x12
10x12
over hand bar curls
8x20
8x20
8x20
i tryed cable flys as i find chest dips do nothing. well cable flys do nothing either except work things i dont want to be worked!
my tits nearly exploded though today! and i got euphoria during the hammer curls
all in all, very happy. if i compare my benching to last week, i feel quite impressed with my self
now if only someone would read my journal..!!
_____________________________
"Progress journal"
Going for 220kg single Deadlift with 1 year training.
"My Hero"
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RE: tris's journal - Nov. 13 2007 19:29:39
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tristram
Posts: 2354
Joined: Aug. 1 2007
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week 14 legs
bit of a mish mash today, fancied trying out a few things, so LETS GOOOOO!
squat
8x60
8x95
8x97.5
8x100
19x70
sldl stood on a stepper box thingy
8x60
8x60
8x60
paused single leg extensions
10x45
10x45
9x45
machine calf raises
toes foward - 50x97
toes pointing out - 50x88
toes pointing in - 15x88
had a problem keeping my toes pointing inwards, will investigate further.
and i know someone is reading this, ive had another 30 views since yesterday!!
< Message edited by tristram -- Nov. 13 2007 19:31:31 >
_____________________________
"Progress journal"
Going for 220kg single Deadlift with 1 year training.
"My Hero"
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RE: tris's journal - Nov. 15 2007 18:02:20
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tristram
Posts: 2354
Joined: Aug. 1 2007
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week 14 shoulder/tri
Barbell military press
8x30 standing
8x30 seated
8x30 seated
6x35 seated
all super low, no lock out at the top. to the chest and back up
supersetted as always with lateral raises
10x8
10x8
10x8
10x8
talk about feeling the burn!
dips
8xbw
8xbw
8xbw
cgbp
6x40
7x40
5x40
5x40
terrible i know, but bar benching in any form isnt a strength of mine.
rop tri pushdowns
8x35
6x40
8x35
face pulls
8x35
8x40
8x45
all in all, barbell shoulder press made a big difference today. the amount of extra burn is staggering which i can only assume is a good thing
_____________________________
"Progress journal"
Going for 220kg single Deadlift with 1 year training.
"My Hero"
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