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Si's Journal - now with a pic - Nov. 15 2007 20:23:46
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si1990
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i'm 18 and i want to get bigger and stronger
WEDNESDAY - 14th NOV 2007
chest/shoulders/tris
warm up, flat bench - empty olympic bar x 10, 5kg x 6, 10kg x 4, 15kg x 3, 20kg x 1
flat bench - 22.5kg x 7, 22.5kg x 4
incline db press - 16kg (each hand) x 6, 16kg x 4
wide grip dips - 4, 3
seated db press - 14kg x3, 14kg x 3
lateral raise - 8kg x 4 (try to do 12 reps here)
cable pull downs - 20kg x 7, 20kg x6
dips - 4
(tricep isolation exercises can differ as i prefer to do close grip bench press and dips but if the bench is not free i do pull downs)
felt this work out went pretty well as i had increased the weight on most exercises.
< Message edited by si1990 -- Apr. 27 2008 16:28:19 >
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RE: Si's Journal - Nov. 15 2007 20:27:50
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Ak_88
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Good luck mate.
How's your diet in general? 
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RE: Si's Journal - Nov. 15 2007 20:59:37
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si1990
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weeeell, that is probably the hardest thing about my training. Because of school particularly (really trying to work hard to get into uni) sometimes i really have to put work over nutrition and a meal may not be as good as it could be. I try to eat at least every 3 hrs (usually 7am, 10, 1, 4, 7 10pm) but the only thing that stays constant is breaky which is two whole eggs and two egg whites scrambled, 2 oatabix, 1 weetabix semi skimmed milk and a piece of fruit. I always eat wholegrain carbs, lots of almonds and brazil nuts throughout the day, and my protein comes from chicken, beef, tuna and eggs the majority of the time (whey only used PWO or in an emergency). So i do try but its easily the most difficult thing right now, but once 6th form is over everything should get back on track
< Message edited by si1990 -- Nov. 18 2007 17:27:11 >
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RE: Si's Journal - Nov. 16 2007 19:07:13
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si1990
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FRIDAY 16th NOV 2007
back/bis
warm up, deadlift - 10kg x 10, 20kg x 6, 30kg x 4, 40kg x 3, 50kg x 1
deadlifts 65k x 7, 65k x 3
wide grip chins 2 (then 5 reps of 40k on cable pull down), 2 (5 reps of 40k)
bent over bb rows 30k x 4, 25k x 5
db shrugs 14k x 12, 14k x 12
bb curl 15k x 6
db curl 12k x 6
ez bar curl 15k x 4
wasn't a terrible workout as all the sets were taken to faliure and im knackered! but ill try to meet my 7 rep targets on all sets next week providing i can get lots of rest and nail my diet.
< Message edited by si1990 -- Dec. 2 2007 12:38:36 >
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RE: Si's Journal - Nov. 19 2007 20:21:58
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si1990
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MONDAY 19th NOV 2007
LEGS
warm up, leg press - 20kg x 10, 40kg x 6, 60kg x 4, 80kg x 3, 10kg x 1
leg press 110k x 7, 110k x 7
(smith  ) squat 55k x 2
ham string curl 60k x 7, 60k x 7
calf press 100k x 11, 100k x 9
weighted swiss ball crunch 12k x 15, 12k x 15
weighted hanging leg raises 8k x 9
not a bad workout but i increased the kg of the leg press by 20k from last week so i think that took alot of oomph out of my other lifts (i.e. i did 55k squat 6 times last week  ) however im generaly pleased with progress so far
usually aim to do 12 crunches but just went to faliure and they feel pretty worked which is good and i reckon i can hit 100k x 12 on the calf press next week!
< Message edited by si1990 -- Dec. 2 2007 12:39:50 >
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RE: Si's Journal - Nov. 21 2007 16:55:24
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si1990
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WEDNESDAY 21st NOV 2007
chest/shoulders/tris
warm up, flat bench - empty bar x 10, 5kg x 6, 10kg x 4, 15kg x 3, 20kg x 1
flat bench 20k x 7, 20k x 5 (slightly decreased weight after changing my technique when i saw the bench press video floating around some threads on here)
incline db press 16k x 7, 16k x 7
wide grip dips x 4, x 3
seated db press 14k x 5, 14k x 5
lateral raise 8k x 6 (then went up to 12 reps with 6k dbs)
tricep cable pull down 20k x 6, 20k x 5
dips x 4
pretty frustrated with this workout, hardly any improvements and in some cases ive got worse! i know it is more then likely my diet that hasn't been up to scratch so ive only myself to blame. At least i found that milo (i think is his name) bench press video as i felt the flat bench press much more in my chest today rather then in my shoulders and triceps.
< Message edited by si1990 -- Dec. 2 2007 12:41:01 >
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RE: Si's Journal - Nov. 24 2007 19:08:04
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si1990
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FRIDAY 23rd NOV 2007
back/biceps
warm up, deadlifts - 10kg x 10, 20kg x 6, 30 kg x 4, 40kg x 3, 50kg x 1
deadlifts 65kg x 7, 65kg x 4
wide grip chins x 2 (then 5 reps of 40k on cable pull down), 2 (5 reps of 40k)
bent over bb rows 25kg x 7, 27.5kg x 7
db shrugs 16kg x 12, 16kg x 12
bb curl 15kg x 7
ezbar curl 15 kg x 7
db curl 14kg x 4
pretty happy with this workout, i lowered the weight from 30kg on the bb rows so i could squeeze out more reps but i now rekon ill be able to do 30kg next week! ill be able to up my bar curls aswell but i really need to start improving my chins ups. what ever i do they never improve
< Message edited by si1990 -- Dec. 2 2007 12:42:18 >
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RE: Si's Journal - Nov. 24 2007 19:10:58
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si1990
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oh ye and i realised i havent really written anything about my PWO, i have 2 scoops of reflex instant whey in water (equals about 20g of protein) and a banana. Does this seem ok for the time being or would it be much better to have a carb source such as dextrose as i think the fructose isnt a very good carb source PWO, and for a skinny 17 year old is 20g of protein enough PWO??
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RE: Si's Journal - Nov. 26 2007 20:09:04
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si1990
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MONDAY 26th NOV 2007
legs/abs
warm up, legpress - 20kg x 10, 40kg x 6, 60kg x 4, 80kg x 3, 100kg x 1
leg press - 120kg x 7, 120 kg x 6
leg extension - 25kg x 6 (smith machine had just started being used and i wasn't prepared to wait, i didnt take this to faliure as my inner quad started aching when doing these) - will get back to smithsquats next week!
ham curl - 65 kg x 7, 65kg x 7
calf press - 100kg x 12, 100kg x 12
weight swiss ball crunch - 14kg x 12, 14kg x 12
hanging leg raises - 2kg x 5...carried on without weight to 12 reps.
< Message edited by si1990 -- Dec. 2 2007 12:43:21 >
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RE: Si's Journal - Nov. 27 2007 15:34:44
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Absman07
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Shall be interesting to watch this one as i am around the same weight/height just a year older
Good luck and keep it up
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RE: Si's Journal - Nov. 27 2007 23:16:03
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si1990
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started running aswell, did my first last tuesday and that was just a 10/12 min run around the houses and i plan to run on tuesdays and thursdays. Just got in from todays run and i found it really easy! applying the same principles as my weight training to the running (i.e. a little bit more each session) and things seem to be going ok. had a weetabix a banana and 2 scoops of whey after to stop any catabolism. i'm not necessarily doing the running to lose fat but to improve cardiovascular endurance and give my heart a workout.
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RE: Si's Journal - Nov. 28 2007 14:50:24
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si1990
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WEDNESDAY 28th NOV 2007
chest/shoulders/tris
warm up, flat bench - empty bar x 10, 5kg x 6, 10kg x 4, 15kg x 3, 20kg x 1
flat bb bench - 20kg x 7, 20kg x 7
incline db press - 18kg x 3, 18kg x 5 wierd one here, thought i would have more energy for the first set!
wide grip dips - x 4, x 4
seated overhead db press - 14kg x 6, 14kg x 6
lateral raise - 8kg x 5
close grip bench press - 5kg x 7, 7.5kg x 7
dips - 5
enjoyed this workout, progressed on most things. Whey/water and a banana followed as usual and had 100g of beef in a white roll about an hour later.
< Message edited by si1990 -- Dec. 2 2007 12:44:12 >
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RE: Si's Journal - Nov. 30 2007 17:59:31
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si1990
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FRIDAY 30th NOVEMBER 2007
back/bis
warm up, deadlifts - 10kg x 10, 20kg x 6, 40kg x 4, 50 kg x 3, 60kg x 1
deadlifts - 60kg x 7, 60kg x 7 (went down weight as im using the full size olympic bar now rather then the shorter straight bar used for curling)
chins - x2, x2 (each followed by 40kg pull down until faliure) CANT GET THESE FU(KIN CHINS TO IMPROVE!!!
bent over bb rows - 30kg x 6, 30kg x 4
db shrugs - 18kg x 12, 18kg x 13
bb curls - 17.5kg x 4
ez curl - 17.5kg x 5
db curls - 14kg x 4
< Message edited by si1990 -- Dec. 2 2007 12:45:20 >
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RE: Si's Journal - Dec. 1 2007 22:25:24
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si1990
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^^^next friday lower i will lower the weight of the dumbell curls and do two sets of 10kg x 7. should be able to knock out 7 reps of the bar curls with the new weight.
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RE: Si's Journal - Dec. 3 2007 16:05:55
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si1990
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MONDAY 3rd Dec 2007
legs/abs
warm up, leg press - 20kg x 10, 40kg x 6, 60kg x 4, 80kg x 3, 100kg x 1
leg press - 120kg x 7, 120kg x 7
smith squat - 42.5kg x 7, 42.5kg x 7
SLDL - (got my weights a bit mixed up here ) 60kg x 4, 50kg x 7
hamstring curl - 70 kg x 3, 65kg x 4, 30kg x 7
vertical calf press - 110kg x 7, 100kg x 8, 60kg x 12
weight swiss ball crunches - 16kg x 12, 16kg x 12
leg raises - x 8
hmmm an ok workout i suppose. happy with the progress made on the leg press as they felt pretty easy and including SLDL is never a bad thing. just annoyed with not being able to do the new weights on the ham curl and calf press as its what i should have progressed onto this week.
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RE: Si's Journal - Dec. 5 2007 20:53:17
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si1990
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WEDNESDAY 5th DECEMBER 2007
chest/shoulders/tris
warm up, flat bench - empty bar x 10, 5kg x 6, 10kg x 4, 15kg x 3, 20kg x 1
flat bench - 20kg x 7, 22.5kg x 5, 25kg x 3
incline db bench - 16kg x 7, 18kg x 4
dips - x 5, x 4, x 3
seated db press - 14kg x 5, 14kg x 4, 12kg x 6
lat raise - 7kg x 6, 6kg x 5, 5kg x 6
ez skull crushers - 10kg x 7, 10kg x 6
dips - x 4, x 1
not completely happy with this session. all the chest exercises were good but i actually did worse on the seated db press this week and had to go down to 12s for extra reps . also i couldn't find the 8kg dbs for the lat raises so i did some dropsets with lighter weights. first time i have ever done skull crushers though and they flt pretty good
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RE: Si's Journal - Dec. 6 2007 22:30:51
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si1990
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< Message edited by si1990 -- Jan. 23 2008 19:23:51 >
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RE: Si's Journal - Dec. 6 2007 22:32:44
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si1990
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< Message edited by si1990 -- Jan. 23 2008 19:24:01 >
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RE: Si's Journal - Dec. 6 2007 22:33:39
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si1990
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< Message edited by si1990 -- Jan. 23 2008 19:24:11 >
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