RE: Si's Journal - now with a pic

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RE: Si's Journal - now with a pic
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RE: Si's Journal - now with a pic - Apr. 16 2008 19:38:36

si1990

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WEDNESDAY 16th APRIL 2008
chest/tris

flat db bench press - 22kg x8,x6,x4,x4,x3,x2,x3,x1...really struggling to break through 22kg and complete 3x8, any suggestions to get through this platau?? ive completed 4x6 so there are no more rep schemes to try, maybe go to bb bench press??

incline bb press - 40kg 4x5, 1x4, 1x1

dips - BW x6,x4,x4,x4,x4

so any tips on how to get through the 22s?? any help would be appreciated

< Message edited by si1990 -- Apr. 24 2008 22:07:55 >

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RE: Si's Journal - Apr. 17 2008 16:05:36

si1990

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THURSDAY 17th APRIL 2008
shoulders

military press - 27.5kg 6x4
incline reverse db flies - 6kg x 8, 4kg x8,x8
lateral db raise - 7kg 3x8

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RE: Si's Journal - Apr. 19 2008 20:06:20

si1990

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FRIDAY 18th APRIL 2008
back/bis

owing to my late back workout last week i didnt feel 100% up to deadlifting this week as last week they aboslutley killed me lol, tbh this left over fatigue showed in some of my lifts, i just did a variety of rowing (bb/cable), chins ups, pull downs and curls. none of which were as good as they could have been. Oh well ill crack on as usual next week!

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RE: Si's Journal - Apr. 21 2008 23:04:32

si1990

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probably just done the best leg workout i have ever had

MONDAY 21st APRIL 2008
legs/abs

leg press - 180kg x8,x8,x8 (massive jump from last week

, was very happy with these as the form was good aswell)
leg curl - 55kg to faliure, 45kg, 35kg, 25kg,15kg,5kg
leg extension - can't remember the weight i started on, about 35kg i think and again did drop sets to failure on each weight.
sit ups with 8kg medicine ball 2 x 20
set of 15 hanging leg raises

the burn in the dropsets was unbelievable!! it was great lol, ill definitely be doing this as my leg workout from now on, with calfs on thursday with delts.

< Message edited by si1990 -- Apr. 21 2008 23:05:25 >

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RE: Si's Journal - Apr. 22 2008 20:06:57

si1990

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another good session today, my strength seems to have shot up since last week

TUESDAY 22nd APRIL 2008
chest/tris

flat bb bench - 47.5kg x8,x8,x8
incline bb bench - 40kg x8,x8,x8
dips - x6,x6,x1
tricep pulldown dropset from 30kg

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RE: Si's Journal - Apr. 24 2008 18:20:47

si1990

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THURSDAY 24th APRIL 2008
delts/calfs

m.press - 27.5kg x8,x6,x5,x4,x1
incline reverse db fly - 5kg 3x8
lateral db raise - 8kg 2x8, 1x7, 1x1
calf work

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RE: Si's Journal - Apr. 24 2008 22:07:18

si1990

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progress pic (kind of), i haven't got any starting pics but i promise you i was very skinny, about 91/2 stone, i'm now just over 10 stone but i think i'm progressing ok, anyways this is all im going to put up for now...don't be too cruel lol
http://i264.photobucket.com/albums/ii163/slowe02/MyPicture.jpg

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RE: Si's Journal - Apr. 24 2008 22:14:11

jack5r

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Well you look lean mate. I recon with a few more months you will start to see a good difference and have quite a few people making comments on your new size. Just keep the training and diet solid.

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Age - 18
Bench - 90kg (at 62kg)
Deadlift - 110kgx5 (at 62kg)
Squat - 105kg (at 63kg)

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RE: Si's Journal - Apr. 24 2008 22:17:02

si1990

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ye cheers mate, i think its because i was so skinny before and had very little fat if any! ive put on a little bit of flab but it doesnt really bother me as i just want mass atm and its minimal fat gain tbh. Yeah the weights seem to be increasing well lately so hopefully, like you say, in a few months ill notice a real difference

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RE: Si's Journal - now with a pic - Apr. 28 2008 19:28:31

si1990

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swapping legs and back around
MONDAY 28th APRIL 2008
back/bis

no room or bbs free for deadlifts

thats about 3 weeks ive gone without doing them i think so i basically just murdered my back with chins, pulldowns(various grips) and various grip rows (bent over bb felt good today)

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RE: Si's Journal - now with a pic - Apr. 30 2008 18:09:59

si1990

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WEDNESDAY 30th APRIL 2008
chest/tris

flat bb bench press - 50kg x6,x6,x4,x2x1x1xetc...just kept banging out reps until i couldn't do one rep
incline bb press - 42.5kg x4,x5...went on to incline chest press machine to really isolate the upper chest as i feel its easily my weakest area did 35kg x8, then 3x40kg on incline bb press
dips - BW x5,x4,x4,x4

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RE: Si's Journal - now with a pic - May 6 2008 19:00:01

si1990

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TUESDAY 6th MAY 2008
back/bis

deadlift - 82.5kg 5x5
chins - 5,3,1...pull downs
bb rows - 40kg 5x5
narrow grip cable row (slow controlled reps) - x8
db curls - 12 kg 3x8

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RE: Si's Journal - now with a pic - May 7 2008 22:20:15

si1990

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WEDNESDAY 7th MAY 2008
chest/tris

flat bb press - 50kg x8,x8,x4(47.5kgx4)
incline bb press - 42.5kg x5,x4,x3(then did 40kg x3,x3,x3)
dips - x2 (my tris were knackered lol)
tricep pull downs - 15kg 3x8

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RE: Si's Journal - now with a pic - May 8 2008 21:00:49

si1990

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THURSDAY 8th MAY 2008
delts

OH bb press - 27.5kg x8x7x6x5
incline lateral raise - 6kg 3x8
lateral raise - 9kg 5x5 (last 3 sets, last rep done with 8kg dbs)

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RE: Si's Journal - now with a pic - May 12 2008 21:25:39

si1990

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MONDAY 12th MAY 2008
back/bis

hmmmm, the free weights area was absolutely packed so there were no free oly bars and simply no space to deadlift

i'm gutted as i feel they're coming on quite well and i love the feel of them. So i did lots of WG chins, bb rows, pull downs and cable rows, felt like a sh1t session even though all the weights on the rows etc were the heaviest i've ever had them...oh well i'm going to go later next week so its quiter or maybe do some light deads tomorrow.

< Message edited by si1990 -- May 12 2008 21:55:39 >

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RE: Si's Journal - now with a pic - May 14 2008 17:49:52

si1990

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WEDNESDAY 14th MAY 2008
chest/tris

flat bb bench - 50kg x8,x8,x4,x4
incline bb bench - 42.5kg (fu9ked these, i might change to incline db for a change)
dips BW x6,x5,x3,x3,x6(dont know how i did more on my last set

)
then 10 really slow controlled reps on the pec deck (30kg) as i didn't do as many reps as i would have liked on the incline

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RE: Si's Journal - now with a pic - May 15 2008 21:35:07

si1990

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THURSDAY 15th MAY 2008
delts

m.press - 27.5kg 3x8
lat raise - 10kg x5 (8kg x5), 9kg 2x8
incline lateral raise - used 7kg nd 6kg, cant remember but did 3x8 with a combo of those weights

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RE: Si's Journal - now with a pic - May 19 2008 22:20:55

si1990

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MONDAY 19th MAY 2008
back/bis

deadlifts - 82.5kg 3x6, 80kg x 6
chins - BW x3
wide grip pulldowns - 40kg 3x8
bb rows - 40kg 3x8
db curls - 12kg 3x10

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RE: Si's Journal - now with a pic - May 20 2008 22:02:46

si1990

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just did a hardcore cardio session! left completely out of breath, red faced and aching with stitches...it was great

i think im going to do cardio every tuesday now, i doubt ill lose any fat because of it (and tbh its not something that concerns me) but it'll keep my lungs and heart healthy.

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RE: Si's Journal - now with a pic - May 21 2008 17:01:32

si1990

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WEDNESDAY 21st MAY 2009
chest/tris

sh1te session, went worse then last week

i think i'm going to drop the weight back to 47.5kg and try for 3 x10 and then go back up to 50kg

flat bb bench - 50kg x 8, x5,x1,x1,x1 47.5kg x5
incline db press - 16kg 3x8 (pretty easy but just wanted to make sure i got the reps done after poor benching)
dips - BW x7,x5
tricep pulldowns - 20kg x8
pec dec - 35kg x8, 30kg x8 - 20kg x8 (20kg within a minutes rest of the 30kg)

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