Adam|Spakka Posted September 16, 2011 Author Posted September 16, 2011 16/9/2011 Had a shoulder workout planned today.. but went gym earlier and it was just absolutely packed, was planning on going again later to do my workout but just not in the mood, will get my shoulder workout done this Sunday, as i'm going away Saturday.
Adam|Spakka Posted September 20, 2011 Author Posted September 20, 2011 20/9/2011 DB Bench 10s x 12 16s x 12 16s x 12 DB Incline Bench 12s x 12 14s x 12 16s x 12 Flat Bench Flyes 6s x 12 10s x 12 10s x 12 Crossovers 10 x 12 15 x 12 20 x 5 Cable Tricep Extension Crossover thing 10 x 12 12.5 x 12 15 x 12 Flat Bar Pulldown 10 x 12 20 x 12 25 x 9 Rope Pulldown 15 x 12 15 x 12 15 x 12 5mins on treadmill Straight Arm Pulldown 15 x 12 25 x 12 25 x 10 Lat Pulldown 40 x 12 50 x 12 50 x 12 Lower Back Machine 40 x 12 50 x 12 65 x 12 Alternate DB Curls 10s x 24 (12 Each Arm) 12s x 12 (6 Each Arm) Close Grip Lat Pulldown 30 x 12 40 x 12 45 x 12 Preacher Curl 20 x 12 22.5 x 2 25 x 12 Absolutely knackered, amg.
Tom (Rendition) Posted September 20, 2011 Posted September 20, 2011 Probably worth lowering the reps, increasing the weights.
Steroids Posted September 20, 2011 Posted September 20, 2011 indeed, biceps especially r a muscle group that benefits most from lower reps high weight. i do 6 reps on barbell curl then 8 on any other bicep based exercise. save the high reps for when you're not bulking.
Reevesy Posted September 20, 2011 Posted September 20, 2011 ^ don't lower the reps, just up the weight and go harder. up the weight very slightly on everything and try to hit the same reps.... continue doing this till u hit a peak of like 5 reps on an exercise, or 1-3 reps on sq/bench/dead/main exercises.
Adam|Spakka Posted September 20, 2011 Author Posted September 20, 2011 Aight thanks for the advice m8s
Tris Posted September 20, 2011 Posted September 20, 2011 I read quite a lot of articles and a variety of em to get ideas: http://www.muscleandstrength.com/articles/volume-vs-high-intensity-which-style-training-best-growth.html They help a bit. http://www.muscleandstrength.com/articles/you-are-what-you-lift.html
Adam|Spakka Posted September 21, 2011 Author Posted September 21, 2011 Current bodystats as of 22/9/2011 Height: 1m 77cm Weight: 72.1kg Waist: 89cm Thighs: 53cm Calves: 38cm Chest: 96cm Arms: 29.5cm Hips: 88cm
Adam|Spakka Posted September 22, 2011 Author Posted September 22, 2011 22/9/2011 Crashed my bicycle on the way to the gym today trying to wheely up a big curb & front wheel went to far up and i fell back, painful. Squat 40 x 12 60 x 12 70 x 7 (could've done more, dunno why i stopped) 80 x 6 90 x 6 100 x 2 Leg Curl 40 x 12 50 x 12 60 x 12 Leg Extension (Tried the fst-7 workout program here) 40 x 12 50 x 7 x 7 (20-30 secs inbetween) Leg Press 80 x 12 100 x 12 110 x 12 (Found these easier to get up with my hands supporting my knees, is this cheating lol?)
Adam|Spakka Posted September 25, 2011 Author Posted September 25, 2011 25/9/2011 - Back & Biceps (Not got a routine i'm 100% happy with yet, so i was playing about today with quite a few different exercises) Straight Arm Rope Pulldown (Defo prefer this to flat bar) 10 x 12 25 x 12 30 x 7 25 x 12 Low Row Machine 40 x 12 60 x 12 60 x 12 One Arm DB Row 16 x 12 18 x 12 20 x 12 Lat Pulldown 40 x 12 45 x 12 50 x 12 Wide Grip Preacher Curl 20 x 12 -25 x 6 No rest here, one after the other -25 x 4 Close Grip 30 x 6 Cable Curl 15 x 6 17.5 x 6 20 x 6 22.5 x 2 15 x 8 Biceps on Lat Pulldown Machine (I use underhand grip, is this right or should i use overhand?) 30 x 6 45 x 8 40 x 8 (Don't know how i did this lol, i thought i put it on 50 -.-) 60 x 6 Hammer Curls 14 x 10 12 x 7 Seated Alternate DB Curls 10 x 3 10 x 6 Soooo pumped!
Adam|Spakka Posted September 26, 2011 Author Posted September 26, 2011 26/9/2011 - Shoulders Arnold Shoulder Press 10 x 12 14 x 12 14 x 9 Seated Side Raise 4 x 12 8 x 5 4 x 12 Upright Cable Row 15 x 12 17.5 x 12 20 x 10 DB Shrug 18 x 12 18 x 12 18 x 12 Meh.
Adam|Spakka Posted September 26, 2011 Author Posted September 26, 2011 I enjoy training my chest ;o what makes you say that?
Steroids Posted September 26, 2011 Posted September 26, 2011 oh u did chest/tri's on the same day last week as u did back/bi's lol.
Adam|Spakka Posted September 28, 2011 Author Posted September 28, 2011 28/9/2011 - Chest & Triceps Bench Press Bar x 12 40 x 9 50 x 1 (Horrible) 35 x 11 DB Incline Bench Press 12 x 12 14 x 12 16 x 12 18 x 7 Incline Flyes 10 x 12 x 3 Rope Pulldown 20 x 12 x 3 Overhead DB Extension 16 x 12 18 x 12 18 x 12 Finished off with 10 reps of decline sit ups, then ran out of time so had to leave, pretty horrific workout tbh, bench sucked, never incline dumbell benched 18s before though :)
Tom (Rendition) Posted September 28, 2011 Posted September 28, 2011 Never tried arnold shoulder raises, how do they compare to DB military press? What advantages does it bring?
Adam|Spakka Posted September 28, 2011 Author Posted September 28, 2011 Never tried arnold shoulder raises, how do they compare to DB military press? What advantages does it bring? "This move creates a greater range of motion than standard dumbbell presses because it incorporates rotation, an important function of shoulder movement that few other moves include," http://www.bodybuilding.com/fun/7-classic-exercises-time-should-never-have-forgotten.html I don't really like it tbh, can't lift as heavy with it, resulting in slower gains, so ima just stick with normal db press from now on.
Adam|Spakka Posted September 30, 2011 Author Posted September 30, 2011 30/9/2011 Deadlift (First time deadlifting) 60 x 12 80 x 6 90 x 3 Straight Arm Rope Pulldown 25 x 12 35 x 12 40 x 7 Lat Pulldown 40 x 12 45 x 12 50 x 12 1-Arm DB Row 16 x 12 18 x 12 DB Curls 12 x 6 Preacher Curls 20 x 6 25 x 2 Cable Curls 15 x 8 17.5 x 8 20 x 8
Adam|Spakka Posted October 3, 2011 Author Posted October 3, 2011 3/10/2011 Bench 30 x 12 40 x 12 50 x 12 60 x 0 ffs 55 x 12 ???? Incline DB Bench 14 x 12 16 x 7 18 x 5 Incline Flyes 10 x 12 12 x 10 12 x 10 Rope Pulldown 10 x 12 15 x 12 20 x 11 Overhead DB Extension 18 x 12 x 3 Crunch Machine 40 x 12 50 x 12 60 x 12 Went with some lilguy from my college today who kept boasting about having stronger legs than me as i'm 'all about upper body' so i had some fun on the leg press at the end with him... yea that shut him up.
Adam|Spakka Posted October 4, 2011 Author Posted October 4, 2011 4/10/2011 Deadlift 60 x 12 80 x 8 90 x 3 Straight Arm Rope Pulldown 15 x 12 20 x 12 25 x 12 Dumbell Rows 18 x 12 24 x 12 24 x 12 Cable Curl 10 x 12 15 x 8 17.5 x 6 20 x 4 22.5 x 2 15 x 12 Biceps on Lat Pulldown Machine 50 x 10 55 x 10 60 x 8
Adam|Spakka Posted October 5, 2011 Author Posted October 5, 2011 5/10/2011 Squat 40 x 12 50 x 12 60 x 12 80 x 0 (Back was in so much pain after last set, dunno why, wasn't a muscle pain it was like i had been punched in the back :s) Leg Curl 40 x 12 50 x 12 60 x 11 Leg Extension 40 x 12 60 x 12 65 x 7 Leg Press 90 x 12 110 x 12 120 x 6 Standing Calf Raises 60 x 12 90 x 12 100 x 12
Adam|Spakka Posted October 9, 2011 Author Posted October 9, 2011 9/10/2011 DB Press 12 x 12 16 x 12 16 x 8 Upright Row w/ EZ Bar 30 x 12 35 x 6 30 x 8 DB Shrug 18 x 12 x 3
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