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RE: Si's Journal - Mar. 17 2008 19:40:26
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si1990
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MONDAY 17th MARCH 2008
legs
warm up leg press - 60kg x 10, 120kg x 5
leg press - 150 kg x8,x8,x8
ham curl - 55kg x8,x8,x8
calf press(straight legs) - 90kg x 8,x8
calf press (bent leg) - 90kg x8,x8
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RE: Si's Journal - Mar. 19 2008 16:41:08
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si1990
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WEDNESDAY MARCH 19th 2008
chest/shoulders/tris
warm up, flat db bench - 12kg x 10, 18kg x 5
db bench - 22kg x6,x6,x6,x3
incline bb bench - 17.5 kg x8,x5,x5,x5
military press - 15kg x 6,x5 12.5 kg x 5,x5 (will try 15kg 8x3 next week)
dips x7
tricep pulldwon - 20kg x8, 20kg x7(15kg x2)
< Message edited by si1990 -- Mar. 21 2008 9:02:14 >
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RE: Si's Journal - Mar. 21 2008 13:29:57
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si1990
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FRIDAY 21st MARCH 2008
back/bis
warm up, deadlift 20kg x 10, 40kg x 5
deadiift - 60kg x6,x6,x6,x6
chins - x3,x3,x3,x3,x3,x1,x2 (will try 6x4 next week)
bb rows - 27.5kg x8,x8x8
dbcurls - 14kg x5 (12kg x3), 12kg x8,x8
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RE: Si's Journal - Mar. 24 2008 18:13:47
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si1990
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bored so heres my diet so far today (got up later then usual though  )
10:00am - 2whole eggs, 3 egg whites, 90g musli, omega3 cap, multi vit
12.30pm - whey shake
1.30pm - roast dinner, at least 100g of chicken, sweet potato, broccoli,sprouts, carrots, omega3 cap
5.00pm - 150g wholegrain pasta, over 100g of turkey
then i plan to have
8.00pm - tuna salad, omega 3 cap
10.00pm - i'll decide when i get there (aim for 30g protein, omega3 cap and whole carbs)
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RE: Si's Journal - Mar. 24 2008 21:36:20
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si1990
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instead of a tuna salad i had a turkey steak, omega3 cap and 200g mix of broccoli, sweetcorn nd peas. Too tired to wait another 1 1/2 hours to my next meal so im off to bed.
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RE: Si's Journal - Mar. 26 2008 22:45:12
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si1990
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WEDNESDAY 26th MARCH 2008
chest/tris
warm up, flat db press - 12kg x10, 18kg x5
flat db press - 22kg x8,x4(20kgx4),22kg x...just kept knocking out sets until knackered, im going to keep doin 22s till i complete 3x8 with them
incline bb press - 17.5kg x6,x6,x6,x5
dips - 6,2
tricep pulldown - 20kg x7, 20kg x3,15kgx4
sh1t session today, dno why, felt weaker then last week ...gna pop into the gym for twenty minutes tomorrow and do shoulders.
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RE: Si's Journal - Mar. 27 2008 19:26:58
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si1990
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had to do a catch up session today as i didnt have time for some exercises in the week.
THURSDAY 27th MARCH 2008
shoulders
standing bb press - 15kg 4x6
lat raise db - 8kg x7
calfs press - 60kg x8,x8,x8,x8 (two sets bent legged)
< Message edited by si1990 -- Mar. 29 2008 22:37:03 >
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RE: Si's Journal - Mar. 30 2008 18:05:32
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jack5r
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You need to get the measurements of your bar sorted so you can just include it.
I use some york spinlock DB bars, weighting 1.5kg each.
My bar is a 5ft york spinlock and weighs 5-6kg, I just count it as 5kg.
< Message edited by jack5r -- Mar. 30 2008 18:06:15 >
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RE: Si's Journal - Mar. 30 2008 18:31:37
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si1990
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na its not that important, i haven't used these weights in ages, it was just because i couldn't make it to the gym and didnt want to leave my back/biceps untouched all week. I think i'll find out the weights of the bars at my gym though so i can include them ones though.
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RE: Si's Journal - Mar. 30 2008 19:30:49
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samcim
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Good luck mate  Eat big n clean and you will grow mate!
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RE: Si's Journal - Mar. 30 2008 20:37:21
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Lord Monkcheese
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Keep up the good work Si. Don't expect to make major leaps in weight/reps every session but count it as a productive if you've done more work this session than the last one. And so far it looks like that is the case.
On stuff like deads and Leg Press you'll make bigger jumps in weight than curls or dumbbell pressing so bear this in mind.
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RE: Si's Journal - Mar. 30 2008 22:50:46
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si1990
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bored so heres the diet for today
10:00am (sundays my lie in day  ) - 2 whole eggs, 3 whites, 100g musli, multi vit, omega 3 high strength cap
12.30pm - shake - 2 1/2 scoops of whey an oatabix a banana and a O3 cap
1.45pm - roast dinner!!! plenty of beef, sweet potato, broccoli, carrots, sprouts
2.30 - TRAIN (altough it was a 'filler' session, see above)
PWO - whey and nesquick powder
fell asleep
6.00pm - 100g chicken in wholemeal bread, slice of wholemeal with natural PB
9.00pm - 50g tuna, 50g chicken in 125g wholegrain rice
plenty of water drunk throughout the day and fruit i have forgot to mention.
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RE: Si's Journal - Mar. 31 2008 19:52:08
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si1990
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ive decided to turn my routine into a kind of 4 day split, so that my shoulders and calfs are fresh(er) to be worked as i feel they are lacking slightly.
MONDAY 31st MARCH 2008
legs/abs
leg press - 170kg x8,x8,x8 (can't wait to hit 200kg for reps!!)
calf curl - 60kg x8,x8,x8
ab work
5 laps of swimming
really good workout today!
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RE: Si's Journal - Apr. 9 2008 19:09:55
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si1990
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i am going to start including the bar in my lifts now (i think the shorter bar is 10kg and i know the oly bar is 20 so that is what i'll count it as)
WEDNESDAY 9th APRIL 2008
chest/tris
flat db bench press - 22kg x8,x8,x8(eventually just kept reping and resting until i got to 8 on the last set, will hopefully do it non stop next week!!)
incline bb bench press - 40kg x4,x4,x4,x4,x4,x4 will go for (4x6 next week)
dips - BW 4x6 (will hopefully do BW 3x8 next week)
shoulders tomorrow, can't wait!!
< Message edited by si1990 -- Apr. 15 2008 10:48:03 >
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RE: Si's Journal - Apr. 11 2008 0:29:10
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si1990
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THURDAY 10th APRIL
delts
m. press - 25kg 3x8, easy!
side db raises - 8kg x10
i think i am going to look into shoulder training more and look for extra exercises to add more sets to this workout
< Message edited by si1990 -- Apr. 17 2008 16:06:02 >
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RE: Si's Journal - Apr. 13 2008 20:27:52
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si1990
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SUNDAY 13th APRIL 2008
back/bis
deadlifts - 85kg x6,x6,x2(82.5kgx5),80kg x6
WG chins - BW x4,x4,x4,x3,x3,x3,x3
bb rows - 37.5kg x8,x8,x8
db curls - 14kg x3 (12kg x5), 12kg x8,x7(10kg x1)
< Message edited by si1990 -- Apr. 15 2008 10:47:06 >
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RE: Si's Journal - Apr. 15 2008 13:02:27
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si1990
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TUESDAY 15th APRIL 2008
legs
leg press - 175kg x6, 172.5kg x6,x6,x6
leg curl - 65kg 5x5
calfs - 65kg 4x8 (2 straight leg/2 bent leg)
< Message edited by si1990 -- Apr. 16 2008 13:22:20 >
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