My Journal

Re:My Journal (TN)

Tue, 26 Oct 2010 20:29:56 GMT

Shoulders
Seated shoulder press-
60*10,10,10

supersetted
ez bar front raise- 17.5*12,12,12
lateral raise- 5*12,12,12

db shrug
35*10,10

couldnt have a massive sesh playing squash tonight.

Re:My Journal (TN)

Mon, 25 Oct 2010 21:12:47 GMT

Back

bent over row- 60*10, 70*10,10,10
wide chins- 10,10,7
lying rope row 50*12,12,12
one arm db row- 35*12,12,12

forgot to do shurgs! will finish shoulders with them.

30mins cycle
10mins row.

13st now, which is good finally lost a few lb.

Re:My Journal (TN)

Mon, 25 Oct 2010 21:10:22 GMT

skinnyasian

TN, how has doing more reps 10+ helped with muscle growth?

I've always stuck between 8-10 reps per set, but might up it to 10-15 reps.

Personally I believe it's better than lower reps. Certainly with chest doing sets of 10 has been more beneficial.. chest is looking much better the last few months and my shoulders too. Give it a try. better pump as well.

Re:My Journal (skinnyasian)

Mon, 25 Oct 2010 00:01:40 GMT

TN, how has doing more reps 10+ helped with muscle growth?

I've always stuck between 8-10 reps per set, but might up it to 10-15 reps.

Re:My Journal (TN)

Sun, 24 Oct 2010 22:23:58 GMT

I've been given a rowing machine for free which is a result. I can mix up the cardio a bit now.

AM
10mins row

Chest

Flat bench 90*8, 80*8, 70*8, 60*8
Incline 80*8, 70*8, 60*8
Fly 15*12,12,12

20mins cycle
10mins row

Re:My Journal (TN)

Tue, 19 Oct 2010 21:53:12 GMT

Am cycle- 20mins 6.5km

Shoulders
Seated shoulder press-
70*5,5,5,5,5

seated arnold press-
15*10,10,10

supersetted
ez bar front raise- 15*12,12,12
lateral raise- 5*12,12,12

cycle HIIT
21.5mins 10km

Re:My Journal (TN)

Mon, 18 Oct 2010 20:53:18 GMT

Starting again this week!

Chest

Flat bench 70*10,10,10,10,10
Incline 60*10,10,10,10
Fly 15*10,10,10

Re:My Journal (TN)

Wed, 13 Oct 2010 20:04:37 GMT

Arms

supersetted

CGBP 60*14,14,14
EZ Curlz 30*14,14,14

Skulls 30*14,14,14
Seated EZ 30*14,14,14

Rope pull down 20*14,14,14
Rope hammer Curl 20*14,14,14

Cable bar pull down 20*14,14,14
cable bar curl 20*14,14,14

never felt so pumped... right arm 16.25 just! previously measured at 16 with no explode... hopefully finally growing.

Re:My Journal (TN)

Tue, 12 Oct 2010 22:05:31 GMT

Hurt my back squatting the other weak, I wont be squatting/deadlifting for a while until im fully ok :(

Chest
flat bench 60*10,10,10,10,10,10,10,10 lol

50mins cycle 17.1km

Re:My Journal (TN)

Fri, 08 Oct 2010 23:28:24 GMT

Squat
60*6
80*3
100*3
115*3 hurt my lower back so I stopped, which is annoying. meant to be playing squash tomorrow, hopefully be ok.

Cycle
60mins 18.7km finally did more than 40mins!

Re:My Journal (TN)

Thu, 07 Oct 2010 23:20:45 GMT

cycle 30mins 10.2km

Arms-
CGBP- 65*12,12,12,12,12
Ez Curls- 45*8,8 40*10
Skulls- 35*14,14 30*14,14

Re:My Journal (TN)

Wed, 06 Oct 2010 22:47:11 GMT

Am cardio 30mins cycle 10.4km

Chest
flat bench 80*10,10,10,10
incline bench db 32.5*16,14,12
decline bench- 70*10,10,10
Flys- 15*10,10,10

Squash
1 hour

Re:My Journal (TN)

Tue, 05 Oct 2010 22:43:13 GMT

Am cycle- 25mins 8.5km

Shoulders
Seated shoulder press-
70*5,5,5
65*5,8 40*12

supersetted
ez bar front raise- 15*10,10,10,10
lateral raise- 5*10,10,10,10

Incline reverse fly- 7.5*15,15,15 same

cycle
36mins 13.5km

Re:My Journal (TN)

Mon, 04 Oct 2010 21:16:11 GMT

Back

Deadlift-
155*5
145*5
140*5,5,5

Lying rope row- 55*12,12,12
wide grip chins - 6,6,6,6 felt shattered by the time I got to these
DB shrugs- 25*15,15,15 same

Cardio 20mins 8.7kms

Re:My Journal (TN)

Sun, 03 Oct 2010 21:07:48 GMT

Cardio

Cycle 30mins 10.2km

Re:My Journal (TN)

Sun, 03 Oct 2010 19:47:46 GMT

Squat

60*3
80*3
100*3

110*3
110*3
110*3

Re:My Journal (TN)

Thu, 30 Sep 2010 23:15:45 GMT

Am cardio 30mins cycle 9.4km

Chest
flat bench 92.5*5,5, 95*5,5,5 92.5 felt pretty easy :)
incline bench db 30*15,12,10
decline bench- 60*15,12,12

Squash
1 hour 40mins between three of us.

Re:My Journal (TN)

Wed, 29 Sep 2010 23:14:58 GMT

cycle 30mins 10.2km

Arms-
CGBP- 72.5*14,12 70*12
Ez Curls- 45*8,7,7
Skulls- 35*12,12,12
Reverse EZ curls- 35*10,10,10
bar pulldown- 30*12,12,12
pull ups

another 40mins cardio 12.7km

Re:My Journal (TN)

Tue, 28 Sep 2010 21:57:50 GMT

cycle- 30mins 10.3kim

Shoulders
Seated shoulder press- 65-12 70*8,6 held it too narrow on the last set
Incline reverse fly- 7.5*15,15,15 same

supersetted
ez bar front raise- 15*10,10,10
lateral raise- 7.5*15,10,10

cycle
30mins 10.2km

Re:My Journal (TN)

Mon, 27 Sep 2010 21:36:43 GMT

AM Cardio 20mins 7km

Back
Deadlift-150*5,5,5 130*3 Didnt think I'd manage 5 sets of 150
Lying rope row- 52.5kg*12 55*12,12 +2.5kg,5kg
wide grip chins - 10,8,6
DB shrugs- 25*15,15,15 same