Tom (Rendition) Posted September 6, 2011 Posted September 6, 2011 Decent considering you have just started. A couple of things - Why drop from 12 reps to 6 reps on your third set of bench press? If you can get out 18*10 on incline bench, it would probably be worth going to 20*8 as a fourth set. And if you are trying to bulk, I wouldn't be going on 30 mile bike rides lol. Do 1 mile sprints and stuff like that if you feel like doing cardio. ur trying to bulk and u swim/play football every day -.- Actually I havn't swam in like 2/3 weeks. And not been playing that much football lol, but I'm not gonna stop playing football just cos I want to get bigger.
Steroids Posted September 6, 2011 Posted September 6, 2011 6/9/2011 Straight Arm Pulldown 15 x 12 20 x 12 25 x 12 Preacher Curl (Assuming curl bar weighs 10kg, correct me if i'm wrong) 20 x 12 25 x 12 30 x 12 Alternate Dumbell Curl 14 x 8 12 x 8 12 x 6 Incline Dumbell Curl 10 x 6 10 x 6 10 x 6 Rubbish workout, pretty much ruined my day. Need some more exercises for back, completely forgot about the lat pulldown machine, and the gym was pretty full today and i didn't feel like waiting an extra 30mins or so to finally get a hold of the barbell for bent over rows. Meh. lol?? plz research some actual back exercises.
Adam|Spakka Posted September 6, 2011 Author Posted September 6, 2011 6/9/2011 Straight Arm Pulldown 15 x 12 20 x 12 25 x 12 Preacher Curl (Assuming curl bar weighs 10kg, correct me if i'm wrong) 20 x 12 25 x 12 30 x 12 Alternate Dumbell Curl 14 x 8 12 x 8 12 x 6 Incline Dumbell Curl 10 x 6 10 x 6 10 x 6 Rubbish workout, pretty much ruined my day. Need some more exercises for back, completely forgot about the lat pulldown machine, and the gym was pretty full today and i didn't feel like waiting an extra 30mins or so to finally get a hold of the barbell for bent over rows. Meh. lol?? plz research some actual back exercises. Recommend any? I was planning on doing the cable row & bent over rows, but both equipment were being used and the gym was busy as fuck so couldn't be arsed waiting around for the next 30-60 mins.
Steroids Posted September 6, 2011 Posted September 6, 2011 wide-grip pullups, alot of different types of a row, deadlift??
Reevesy Posted September 6, 2011 Posted September 6, 2011 6/9/2011 Straight Arm Pulldown 15 x 12 20 x 12 25 x 12 Preacher Curl (Assuming curl bar weighs 10kg, correct me if i'm wrong) 20 x 12 25 x 12 30 x 12 Alternate Dumbell Curl 14 x 8 12 x 8 12 x 6 Incline Dumbell Curl 10 x 6 10 x 6 10 x 6 Rubbish workout, pretty much ruined my day. Need some more exercises for back, completely forgot about the lat pulldown machine, and the gym was pretty full today and i didn't feel like waiting an extra 30mins or so to finally get a hold of the barbell for bent over rows. Meh. lol?? plz research some actual back exercises. Recommend any? I was planning on doing the cable row & bent over rows, but both equipment were being used and the gym was busy as fuck so couldn't be arsed waiting around for the next 30-60 mins. bro if people r hogging cable row for 60 mins they need a fukin punch in the face
Adam|Spakka Posted September 8, 2011 Author Posted September 8, 2011 8/9/2011 Leg Curl 20 x 12 40 x 12 55 x 12 Leg Extension 30 x 12 45 x 12 55 x 12 Squat bar x 12 50 x 12 70 x 12 100 x 12 50 x 12 Calf Raises 50 x 12 70 x 12 100 x 12 120 x 12 Leg Press 60 x 12 80 x 12 100 x 12 Didn't enjoy this workout lol, legs had just recovered from last weekend and i was struggling a lot.
Tango_Oscar Posted September 8, 2011 Posted September 8, 2011 Yeah always do your heavy squats first, leg curls are a finisher
Reevesy Posted September 8, 2011 Posted September 8, 2011 also u never squatted 100x12. vid it next time punk
Adam|Spakka Posted September 8, 2011 Author Posted September 8, 2011 also u never squatted 100x12. vid it next time punk umad? na dey were half reps.
Tom (Rendition) Posted September 8, 2011 Posted September 8, 2011 You squated 100*12? Are you quite a big lad, cos thats a heavy weight for a beginner. Also, if you can squat 100, don't have 20, 50, 70 as your build up sets lol. Maybe 40,60,80 or (what I would do -) 70, 80, 90.
Reevesy Posted September 8, 2011 Posted September 8, 2011 You squated 100*12? Are you quite a big lad, cos thats a heavy weight for a beginner. Also, if you can squat 100, don't have 20, 50, 70 as your build up sets lol. Maybe 40,60,80 or (what I would do -) 70, 80, 90. he said he did half reps, probs quarter tho lol I WUNT VIDEO OF DIS NEXT TIME ADUM
Smush Posted September 8, 2011 Posted September 8, 2011 100 x 12 half reps is worth ........ NOTHING.
Reevesy Posted September 8, 2011 Posted September 8, 2011 100 x 12 half reps is worth ........ NOTHING. 220lb and well, they are shit but they do enable u to get used to weight and works dat dere cns
Smush Posted September 9, 2011 Posted September 9, 2011 100 x 12 half reps is worth ........ NOTHING. 220lb and well, they are shit but they do enable u to get used to weight and works dat dere cns no excuses m8. either you do them right or you don't do them at all.
Adam|Spakka Posted September 9, 2011 Author Posted September 9, 2011 9/9/2011 Dumbell Shoulder Press 14 x 12 14 x 12 14 x 12 Arnie Dumbell Press 16 x 8 14 x 10 14 x 7 Upright Rows 30 x 8 20 x 12 20 x 12 Shrugs 14 x 12 16 x 12 16 x 12 Lat Pulldown 20 x 12 40 x 12 35 x 12 Straight Arm Pulldown 10 x 12 15 x 12 20 x 12 One Arm Dumbell Rows 14 x 12 16 x 12 18 x 12
Adam|Spakka Posted September 12, 2011 Author Posted September 12, 2011 12/9/2011 Bench Press bar x 12 40 x 12 50 x 12 60 x 3 - was so determined to get a fourth rep out, wasn't happening :( Incline Dumbell Bench Press 10 x 12 12 x 12 14 x 12 Incline Dumbell Flyes 6 x 12 10 x 12 10 x 12 Crossovers 7.5 x 12 12.5 x 12 15 x 12 Rope Pulldown 15 x 12 20 x 12 15 x 12 Overhead Tricep Extension 12 x 12 14 x 12 10 x 12 Hanging Leg Raise 12 reps x 3 Bicycle Crunch 24 reps Sit Ups 12 Side Sit Ups 12 each side
Tom (Rendition) Posted September 12, 2011 Posted September 12, 2011 Sit Ups 12 Made me lol for some reason. Keep it up adam.
Adam|Spakka Posted September 13, 2011 Author Posted September 13, 2011 13/9/2011 Straight Arm Pulldown 5 x 12 10 x 12 15 x 12 20 x 12 Lat Pulldown 30 x 12 40 x 12 45 x 12 Dumbell Rows 16 x 12 18 x 12 18 x 12 Barbell Curl bar x 12 20 x 12 25 x 12 20 x 12 Alternate Dumbell Curl - Biceps were so fatigued from barbell curling, couldn't do sh*t. 10 x 12 10 x 10 Preacher Curl 15 x 12 20 x 12 25 x 12 12mins of cardio. Hate training biceps.
Adam|Spakka Posted September 15, 2011 Author Posted September 15, 2011 15/9/2011 Squats (Usually use a padded barbell for squats, didn't today so it was a lot of pressure on my back which i wasn't used to) bar x 12 40 x 12 50 x 12 55 x 12 60 x 12 Leg Curl 40 x 12 50 x 12 55 x 12 Leg Extension 40 x 12 50 x 12 55 x 12 Leg Press 60 x 12 80 x 12 100 x 12 2 mins or cardio, was aiming for 12 mins but my legs were so f*cked from the workout i just couldn't do it, hate myself for not doing it. All in all was a crap workout, ruined my day and left the gym very angry, just realised i never touched my calves aswell.. so annoyed.
Tango_Oscar Posted September 15, 2011 Posted September 15, 2011 on your barbell curls you do a set of 12, then drop the weight? 12 means go heavier :s
Adam|Spakka Posted September 16, 2011 Author Posted September 16, 2011 on your barbell curls you do a set of 12, then drop the weight? 12 means go heavier :s ya i added 5kg but couldn't even get 1 rep out, so went back down
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