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RE: Back to Basics (NOW WITH PIC) - May 5 2008 22:10:21
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Riocat
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Lookin good mate, i see your going with 3 x 8. Should be a nice change from your old routine (5x5) 
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RE: Back to Basics (NOW WITH PIC) - May 6 2008 0:21:45
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Roots
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looks really good mate, i like.
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RE: Back to Basics (NOW WITH PIC) - May 6 2008 21:42:22
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Xian
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Today wasn't great, it was soo hard i could feel the difference between 5 x 5 and 3 x 8 every last rep was killing me, my arms died after the first bench which made everything so much harder!
Bench 70kg 8 8 6 really happy with this !!!
Incline 25 each arm 8 8 7 This was really hard , my arms where dead!
Cable Fly 12.5 per arm 8 8 8 felt hard!
Dips 10kg 6 - too hard! 7.5kg - 7 - hard!!!! No weight 10 , unhappy with dips but nevermind!
Cable Pull down 27.5 8 7 6 fairly happy with this , arms are dead now
Russian twists with 5kg ball 10 10 10
Plank 3 x 30 seconds
Good work out!! Loved it!
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RE: Back to Basics (NOW WITH PIC) - May 6 2008 22:09:35
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Roots
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good stuff mate, i did some planks today after weighted crunches. fcuk me that was a bad idea!! v hard work lol!
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from solid roots-a journal
quote:
ORIGINAL: Titch
So to sum up, the KFC girl has a Boneless Bucket.
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RE: Back to Basics (NOW WITH PIC) - May 6 2008 22:10:05
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Riocat
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Good going mate, nice to see you enjoyed the first day of the new routine.
Its really interesting to see how it felt harder doing 3 x 8 rather then 5 x 5 even though there pretty much the same reps in the end. But then of course you are completing the same reps but in a smaller amount of sets.
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RE: Back to Basics (NOW WITH PIC) - May 8 2008 20:38:33
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Xian
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Dumbell Shoulder Press Per Arm 15kg 3 x 8 - felt alright i could def go more!!!
Lat raises 10kg each arm 3 x 8 - Hard
Mil Press - 50KG 3 x 8
Squat 100kg - 3 x 8 - happy with this, kept good form i think!!
Leg press 200kg - 8 7 7 legs where dead from squats
Calf Raises 90kg 8 8 100kg 8
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RE: Back to Basics (NOW WITH PIC) - May 8 2008 21:21:37
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Riocat
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Good leg press mate, 200kg, nice
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RE: Back to Basics (NOW WITH PIC) - May 8 2008 22:22:11
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onion
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so you joining us on the quest for 150kg deadlift then?
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RE: Back to Basics (NOW WITH PIC) - May 9 2008 16:54:31
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Xian
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Chins with 5 kg 8 7 7
Bent rows 45kg 8 8 8 - easy
Dead 100kg 8 8 8
Curls 32.5 8 7 6 - hard!
21's 17 kg - hard
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RE: Back to Basics (NOW WITH PIC) - May 9 2008 18:54:37
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Riocat
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nice deads mate, did you find it much harder doing 8 reps rather than 5?
What are 21's by the way?
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RE: Back to Basics (NOW WITH PIC) - May 10 2008 7:18:49
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Xian
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Cheers mate, yeah 3 x 8 is much harder than 5 x 5 hopefully this should work on my size now instead of strength,
21's is 7 bottom half curl, 7 Top Half curl , 7 full curls - its sick!
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RE: Back to Basics (NOW WITH PIC) - May 10 2008 12:30:18
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Riocat
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quote:
ORIGINAL: Xian
Cheers mate, yeah 3 x 8 is much harder than 5 x 5 hopefully this should work on my size now instead of strength,
21's is 7 bottom half curl, 7 Top Half curl , 7 full curls - its sick!
Ahhh i get you now mate, never heard of them called that before. Any good? I normally just pump out normal full reps with bb curls.
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RE: Back to Basics (NOW WITH PIC) - May 12 2008 9:58:43
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Xian
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Cheers , Mishima.
quote:
Ahhh i get you now mate, never heard of them called that before. Any good? I normally just pump out normal full reps with bb curls.
Yes they are very good, 21 reps of curls in one go! i can't handle them too much as they kill!!! i have to lower the weight a lot in order to do it, but well worth it.
Feeling pretty good today, had a busy weekend played two games of cricket , but feeling fresh and looking forward to the gym later to make up for a crappy eassy i'm doing now!
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RE: Back to Basics (NOW WITH PIC) - May 12 2008 20:48:13
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Xian
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Oh dear. i think i thought i was on my old routine today had a nightmare was not pleased!!!
Bench 70 8 6 6 - really struggled today with this not impressed
Incline 30 - 5 27 - 7 25 - 8 Per arm , not best pleased with that, i must had written down the wrong weight the last time i went
Cable Fly 12. 5 8 8 8 - happy with this
Dips 10kg 8 7 6
Tricep Pull down 35 x 8 x 7 x 5
Hard session today all that cricket has worn me out and also i went too high to early and it killed me!
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Squat 120kg
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RE: Back to Basics (NOW WITH PIC) - May 14 2008 19:08:35
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Xian
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Shoulders and Legs
Shoulder Press 15kg per arm 8 8 8 - 17.5kg per arm 8 - 10kg per arm 10
Mil Press 50kg 8 8 8 - 40kg 8 - 30kg - 10
Lat Raises 10kg 8 8 8
Squat 100kg 8 8 8
Leg Press 210kg 8 8 8
Calf Raises 100kg 8 8 8
Might add shrugs to my programme.
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Squat 120kg
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RE: Back to Basics (NOW WITH PIC) - May 14 2008 19:13:24
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onion
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nice going.
add shrugs mate, i love them, really makes you sore the next day :-D
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RE: Back to Basics (NOW WITH PIC) - May 14 2008 19:23:44
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Riocat
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I agree mate, get shrugs in there for your traps etc.
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RE: Back to Basics (NOW WITH PIC) - May 14 2008 19:44:43
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Xian
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Should i do em using barbell? dumbells or smith machine?
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Deadlift 140kg
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RE: Back to Basics (NOW WITH PIC) - May 14 2008 19:49:26
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onion
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try different ways mate and see what you like best.
me personally my grip sucks so i use the ez baras its curved and gives me better grip.
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