robisco's journey

Re:robisco's journey (robisco11)

Tue, 03 Nov 2009 16:31:55 GMT

legs today

squats
60kgx10
80kgx10
100kgx10
120kgx6
140kgx1 (failed on first attempt, i find 3 plates intimidatig:)
100kgx20 (partials)

leg press
195kgx12
245kgx10
295kgx10
345kgx10
365kgx8

leg ext.
4plates x10
6platesx10
8platesx10x2
4platesx10 (pause at the top+hold)

SLDL (DB's)
30kg(DB's)x12
40kgx10
45kgx10x2

calves
2 drop sets- full stack, three quarter stack, half stack etcx 10 reps each set

done and dusted!

Re:robisco's journey (robisco11)

Mon, 02 Nov 2009 13:47:21 GMT

no training today, my shoulders are a little sore from yesterday, shouldnt be a problem though as it's legs tomorrow. Todays eating has been/will be;

meal1- 100g oats, 2whole eggs/4 whites, 50g whey
meal2- 90g pasta, 200g chicken, tbspn udo's
meal3- 100g oats, 50g whey
meal4- 90g pasta, 200g turkey,tbspn udo's
meal5- 200g steak, 8 oat cakes
meal6- 40g shake, 2 tbspns PB

Re:robisco's journey (robisco11)

Sun, 01 Nov 2009 18:26:10 GMT

Ak_88

Shes a bit of a floozy really

Ahhh.....i wouldnt dare say that....you can, your behind a computer screen...I could very well be battered with a DB

Re:robisco's journey (Ak_88)

Sun, 01 Nov 2009 18:22:33 GMT

Shes a bit of a floozy really

Re:robisco's journey (robisco11)

Sun, 01 Nov 2009 18:14:15 GMT

hellooo, you have a journal here as well?

You get about dont you Tan !

Re:robisco's journey (ElfinTan)

Sun, 01 Nov 2009 18:12:54 GMT

robisco's journey (robisco11)

Sun, 01 Nov 2009 17:48:23 GMT

I wont bore you with an intro....straight to the workouts

chest/back on thursday

BB rows
60kgx15
80kgx12
100kgx10
110kgx6

single arm machine rows (weight is each side)
50kgx12
75kgx10
100kgx8
105kgx6x2

DB rows
90lb'ers x12
100lbx10
120lbx6x2

lat pulldown
4x10

decline bench
50kgx15
70kgx10
90kgx8
100kgx5

Flat machine press (weight each side)
20kgx10
35kgx10
45kgx8

Incline DB flys
15kgx12
20kgx10
25kgx8x2

shoulders/arms today

smith machine press(not including sledge)
20kgx15
40kgx10
60kgx10
70kgx8 drop 40kgx10

side lat raises
10kgx12
12.5kgx10
15kgx8 drop 10kg x10

seated DB front raises
10kgx15 (each arm)
15kgx10
20kgx8

bent over lat raises
15kgx10
20kgx8x2

arms
CGBP
40kgx12
60kgx12
80kgx10
90kgx6 drop 60kgx8

dip machine
full stackx10x3

BB curls
4 x10
seated DB curls
4x10