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RE: tris's journal - Dec. 8 2007 16:38:39
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tristram
Posts: 2649
Joined: Aug. 1 2007
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week 17
triangles and triceps
seated bb sp/later raises
8x40/10x8
6x40/10x8
7x40/10x8
7x40/10x8
dips
9xbw
9xbw
8xbw
8xbw
bar pushdown
10x45
11x45
11x45
11x45
rear delt flys
8x35
8x35
8x35
8x35
_____________________________
"Progress journal"
Get in, 4 plate deadlift done for reps!
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RE: tris's journal - Dec. 10 2007 17:08:36
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tristram
Posts: 2649
Joined: Aug. 1 2007
Status: online
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week 18
back, sack and crack
deadlift
6x127.5
6x130
2x132.5
1x132.5
long bar rows, 7ft bar. weight is plates on face end
9x35
8x40
7x42.5
7x43.75
db rows
8x32
8x32 RH 7x32 LH
8x32
wide pulldowns
8x49
8x49
7x49
no shrugs, forearms were too pumped to grip
_____________________________
"Progress journal"
Get in, 4 plate deadlift done for reps!
"My Hero"
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RE: tris's journal - Dec. 11 2007 13:17:35
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tristram
Posts: 2649
Joined: Aug. 1 2007
Status: online
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week 18
tits and guns
pretty poor but like i do every week, i soldier on through with my puny chest 
flat
8*50
8*52.5
5*55
6*55
incline
7*50
6*24db
7*24db
5*24db
dips
8
5
8*15c/w
8*15c/w
flys
5x42
8x38
they cained my shoulders
bar curls
9*25
9*25
8*25
note for next tricep day
add - cgbp, 3 sets, 6 reps. weighted dips 3 sets 6 reps. drop pushdowns
< Message edited by tristram -- Dec. 11 2007 17:19:03 >
_____________________________
"Progress journal"
Get in, 4 plate deadlift done for reps!
"My Hero"
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RE: tris's journal - Dec. 13 2007 14:38:22
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tristram
Posts: 2649
Joined: Aug. 1 2007
Status: online
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week 18
phat wheels
squats
10x60
10x90
8x100
13x70
something didnt feel right there, so i stopped it.
independent leg extension superset / independent seated leg curls
12x42.5/10x35
12x45/10x37.5
12x45/10x40
i watched pumping iron yesterday and it made me feel adventurous. have to say, the whole thing was just continuous agony
hack squats
7x50
8x50
8x50
8x50
never did these before, thought id throw em in the mix. it somehow caused my forearms to come out in bruises, made me feel physically sick and i got a stitch in my side
standing calf raises
toes forward 50x79
toes out 50x79
possibly the most traumatic session yet.
< Message edited by tristram -- Dec. 14 2007 11:20:44 >
_____________________________
"Progress journal"
Get in, 4 plate deadlift done for reps!
"My Hero"
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RE: tris's journal - Dec. 14 2007 17:45:30
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tristram
Posts: 2649
Joined: Aug. 1 2007
Status: online
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week 18
triangles and tris
bb shoulder press super set/lat raises
8x40/10x10
8x40/10x10
8x40/10x10
7x40/10x8
**** yeh, very solid, once i get it all at 8 reps, ill be bumping it up a rep a week for about 3 weeks. then possible move to the 45bb
dips
8xbw
8xbw
8xbw
8xbw
smith CGBP
6x30
6x32.5
5x35
was supposed to take my belt to add weights to dips but i forgot. they would of been weighted 3x6. im swapping triceps to a strength program because they are letting me down. as you can see, they are **** weak!
rear flys
9x35
9x35
9x35
9x35
topped it off with 10 mins in the steam room, 1.5 jacuzi cycles and home for a PPWO pizza.
NOTE: ADD BENCH DIPS THIS WEEK
< Message edited by tristram -- Dec. 17 2007 13:48:29 >
_____________________________
"Progress journal"
Get in, 4 plate deadlift done for reps!
"My Hero"
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RE: tris's journal - Dec. 17 2007 16:25:22
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tristram
Posts: 2649
Joined: Aug. 1 2007
Status: online
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week 19
back sack and crack
6x127.5
6x130
6x132
6x135
1x140
1x150
2 arm long bar rows
9x40
8x42.5
8x43.75
8x45
db rows
8x32
8x32
8x32
8x32
shrugs
10x25
10x25
10x25
wide pull downs
9x49
9x49
9x49
9x49
_____________________________
"Progress journal"
Get in, 4 plate deadlift done for reps!
"My Hero"
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RE: tris's journal - Dec. 18 2007 14:59:00
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tristram
Posts: 2649
Joined: Aug. 1 2007
Status: online
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week 19
tits and bis
bench
7x52.5
7x55
6x57.5
4x60
got a bit dangerous there. i got stuck so i had to throw the bar behind me and slide forward!
db incline
8x22
8x22
7x22
5x22
dips
8
7
6
cable cross over
8x30
8x30
8x30
concentration curls
15x8
15x10
15x10
overhand bar curls
6x25
8x20
10x15
lats are starting to hurt from yesterday too.
_____________________________
"Progress journal"
Get in, 4 plate deadlift done for reps!
"My Hero"
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RE: tris's journal - Dec. 21 2007 15:03:28
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tristram
Posts: 2649
Joined: Aug. 1 2007
Status: online
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week 19
big phat wheels
squats
10x92.5
8x102.5
6x107.5
20x70
20x72.5
hack squats
8x60
8x65
8x67.5
8x70
leg extension s/s with leg curls
12x42.5/10x37.5
12x45/10x40
9x40/10x45
no calf work as it seems to have damaged one of the tendons in my left foot!
could barely walk after the hack squats and my legs just couldnt take anymore extensions. one of the blokes gimme a funny look, did a "what the ****" type of laugh and carried on working out!
finished with steam room and jacuzzi!
_____________________________
"Progress journal"
Get in, 4 plate deadlift done for reps!
"My Hero"
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RE: tris's journal - Dec. 22 2007 18:28:19
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tristram
Posts: 2649
Joined: Aug. 1 2007
Status: online
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week 19
triangles and tris
seated bb shoulder press/lat raises
9x40/11x8
8x40/11x8
7x40/11x8
8x40/11x8
cgbp
6x30
6x35
6x40
was easy, was trying to get my bearings with it
rear flys
10x35
10x35
10x35
10x35
dips
7
7
7
6
_____________________________
"Progress journal"
Get in, 4 plate deadlift done for reps!
"My Hero"
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RE: tris's journal - Dec. 31 2007 13:49:50
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tristram
Posts: 2649
Joined: Aug. 1 2007
Status: online
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week 21
back and traps
deadlift
6x120
6x130
6x135
6x140
long rows
9x40
8x42.5
8x45
7x47.5
shrugs
12x20
10x25
10x25
db rows
8x32
8x30
8x30
wide pull downs
9x49
8x56
8x56
6x56
_____________________________
"Progress journal"
Get in, 4 plate deadlift done for reps!
"My Hero"
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RE: tris's journal - Jan. 2 2008 12:39:10
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tristram
Posts: 2649
Joined: Aug. 1 2007
Status: online
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week 21
shoulders and tris
seated shoulder press/lat raises
8x40/11x10
8x40/11x8
7x40/11x8
8x40/11x8
CGBP
6x40
6x45
6x50
rear flys
11x35
11x35
11x35
11x35
BW dips
30
_____________________________
"Progress journal"
Get in, 4 plate deadlift done for reps!
"My Hero"
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RE: tris's journal - Jan. 5 2008 12:30:27
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tristram
Posts: 2649
Joined: Aug. 1 2007
Status: online
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week 21
legs
lost sheet and cant remember what id managed.
_____________________________
"Progress journal"
Get in, 4 plate deadlift done for reps!
"My Hero"
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RE: tris's journal - Jan. 5 2008 16:04:35
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tristram
Posts: 2649
Joined: Aug. 1 2007
Status: online
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week 21
chest and bi
flat db bench
8x20
8x22
9x24
9x24
incline bb bench
8x50
6x50
8x50
7x50
dips
8
8
7
4
cable x-over
9x30
9x30
7x30
concentration curls
12x8
12x10
12x12
overhand bar curls
8x25
10x20
12x15
_____________________________
"Progress journal"
Get in, 4 plate deadlift done for reps!
"My Hero"
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RE: tris's journal - Jan. 7 2008 13:24:06
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tristram
Posts: 2649
Joined: Aug. 1 2007
Status: online
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week 22
back/traps
6x132.5
6x137.5
6x140
6x145
long bar rows
8x45
8x47.5
8x48.75
8x50
wide pull downs
8x56
8x56
8x56
8x56
cable rows
8x95
8x100
8x105
8x110
shrugs
11x28
12x25
12x25
(focus on pulling shoulder blades together and not pulling with bicep)
< Message edited by tristram -- Jan. 8 2008 13:50:08 >
_____________________________
"Progress journal"
Get in, 4 plate deadlift done for reps!
"My Hero"
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RE: tris's journal - Jan. 8 2008 13:25:14
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tristram
Posts: 2649
Joined: Aug. 1 2007
Status: online
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week 22
shoulders/tris
shoulder press/lat raises
8x40k bb/12x8
7x40k bb/12x8
6x20k db/12x8
7x18k db/12x8
db rear delt rows
8x12
8x12
8x12
8x12
cgbp
6x50
6x55
2x57.5
dips BW
8
7
7
3
bench dips + 5kg
6
8
8
6
triceps have never felt so worked, theyre literally bulging out my sleeves!
_____________________________
"Progress journal"
Get in, 4 plate deadlift done for reps!
"My Hero"
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RE: tris's journal - Jan. 10 2008 15:27:20
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tristram
Posts: 2649
Joined: Aug. 1 2007
Status: online
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week 22
legs
squats
10x95
8x105
6x110
20x72.5
15x75
back was going there and wanted to keep it semi fresh for the next exercises
hack squat
8x65
8x67.5
8x70
8x72.5
sldl on rebok step
10x60
10x65
leg extension superset leg curls
12x42.5/12x40
12x42.5/12x42.5
12x40/12x45
calf raises - seated leg press
toes forward - 50x124
toes out - 50x124
pretty tidy session, and it seemed pretty easy too!
_____________________________
"Progress journal"
Get in, 4 plate deadlift done for reps!
"My Hero"
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RE: tris's journal - Jan. 11 2008 14:18:49
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tristram
Posts: 2649
Joined: Aug. 1 2007
Status: online
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week 22
chest bis
flat db bench
10x24
10x24
10x24
6x28
incline db bench
9x24
7x24
6x24
6x22
dips
9
6
3
cable xover
9x30
8x30
7x30
concentration curls
12x12
8x14
8x16
overhand bar curls super drop sets!
8x25,6x20, 6x15
well it looks like my strength training for triceps is definatley working. on flat bench they didnt even feel worked at all! i now feel it completley in my chest, though to be fair by the end of inlines they were getting worn out.
_____________________________
"Progress journal"
Get in, 4 plate deadlift done for reps!
"My Hero"
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RE: tris's journal - Jan. 14 2008 16:10:27
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tristram
Posts: 2649
Joined: Aug. 1 2007
Status: online
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week 23
deadlifts
6x140
6x145
6x147.5
2x150
completley ran out of energy but otherwise i could of pulled out a full 6 there
body weight negative rep chins - 3 seconds
6
6
4
long bar rows
8x45
8x40
8x42.5
6x42.5
cable rows
8x95
8x95
8x95
assisted chin ups
5x40
7x40
4x40
_____________________________
"Progress journal"
Get in, 4 plate deadlift done for reps!
"My Hero"
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RE: tris's journal - Jan. 15 2008 9:35:02
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Firearm
Posts: 3915
Joined: Jan. 17 2007
Status: offline
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Astonishing dead weights mate, really - well done.
_____________________________
Jorno
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RE: tris's journal - Jan. 15 2008 14:30:58
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tristram
Posts: 2649
Joined: Aug. 1 2007
Status: online
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thanks chris, i think the liquid chalk helps a lot.
week 23 shoulder/tris
seated shoulder press/cable lat raises
9x40/7x10
8x40/12x5
7x40/12x5
6x45/12x5
cable rear lat raises
9x5
8x5
8x5
8x5
cgbp
6x50
4x55
5x55
BW dips
8
7
5
bench dips
8+10kg
8+10kg
8+15kg
7+20kg
_____________________________
"Progress journal"
Get in, 4 plate deadlift done for reps!
"My Hero"
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