Jump to content
NZ's bodybuilding, strength and fitness community
Sign in to follow this  
Merlin

Newbie training Journal

Recommended Posts

Nice long holiday. Back into it.

Day four of being a non-smoker... bought a pack of smokes. f*ck.

Wednesday - Chest

Flat BB Bench Press

20kgs x20x2

60kgs x10

70kgs x10

75kgs x5

75kgs x5

75kgs x5

75kgs x5

60kgs x10

Incline DB Bench Press

17kgs x12

25kgs x8

25kgs x8

25kgs x8

Incline DB Flys

11kgs x8, 7kgs x8

11kgs x8, 7kgs x8

11kgs x8, 7kgs x8

Seated Chest Press Machine

44kgs x12, 22kgs x8

44kgs x12, 22kgs x6

Share this post


Link to post
Share on other sites

Thursday - Back and Biceps

Widegrip Pulldowns

100lbs x12

135lbs x10

150lbs x8

165lbs x6

165lbs x6, 100lbs x10

Seated Machine Rows

125lbs x10

132.5lbs x8

150lbs x6

162.5 x6

Bent Over Rows

20kgs x20

50kgs x12

60kgs x10

70kgs x8

70kgs x8

70kgs x8

60kgs x10

Straight Arm Pulldowns

45lbs x10

45lbs x10

45lbs x10

Seated DB Curls

15kgs x8

15kgs x8

15kgs x6

DB Hammer Curls

17kgs x8

17kgs x8

Share this post


Link to post
Share on other sites

Friday - Shoulders and Traps

Seated DB Shoulder Press

9kgs x20

17kgs x12

21kgs x8

21kgs x8

21kgs x6

21kgs x6, 17kgs x6

Military Press

40kgs x12

50kgs x8

50kgs x8

50kgs x8

Side Laterals

9kgs x15

11kgs x12

13kgs x10

13kgs x10, 7kgs x6

Rear Delt Flys

27.5kgs x12

36kgs x12

41kgs x10

46kgs x6

27.5kgs x12

DB Front Raise

9kgs x10

11kgs x8

11kgs x8

DB Shrugs

25kgs x20

30kgs x20

30kgs x20

Share this post


Link to post
Share on other sites

Saturday - Legs

Squats

20kgs x20x2

60kgs x10

60kgs x10

70kgs x10

75kgs x5

75kgs x5

75kgs x5

80kgs x5, 60kgs x10

Leg Press

80kgs x12

120kgs x12

160kgs x12

200kgs x8, 160kgs x10

Leg Extensions

70lbs x10

90lbs x10

110lbs x10

110lbs x8, 70lbs x6

Seated Calf Raise

40kgs x15

40kgs x15

40kgs x15

40kgs x15

Share this post


Link to post
Share on other sites

Monday - Chest and Tri's

Flat BB Bench Press

20kgs x20

60kgs x10

70kgs x8

75kgs x6

70kgs x8

70kgs x8

70kgs x6

Incline DB Bench Press

17kgs x12

25kgs x8

25kgs x8

25kgs x8

Incline DB Flys

11kgs x10

11kgs x10

11kgs x10

11kgs x10

Seated Tricep Extension Machine

27.5kgs x12

33kgs x10

38.5kgs x8

38.5kgs x6

33kgs x10

Tricep Pushdowns

41kgs x12

45kgs x12

51kgs x12

54kgs x12

54kgs x12

Share this post


Link to post
Share on other sites

Tuesday - Back and Bi's

Bent-Over BB Rows

20kgs x20

60kgs x12

65kgs x10

70kgs x8

70kgs x8

70kgs x8

Wide-Grip Pulldowns

100lbs x12

135lbs x10

135lbs x10

135lbs x10

T-Bar Rows

20kgs x12

40kgs x10

50kgs x8

50kgs x8

Seated Machine Rows

100lbs x12

137.5lbs x12, 100lbs x6

Seated DB Curls

9kgs x12

17kgs x6

17kgs x6

15kgs x8

Standing DB Hammer Curls

17kgs x8

19kgs x6

19kgs x6

Share this post


Link to post
Share on other sites

After a year of laziness and inconsistency, i'm stepping back into the gym.

Height: 6ft
Weight: 93kgs

Goal - Lean mass. Gain some strength.

Loving the time under tension philosophy as opposed to just throwing the weight up and down. I'm actually sweating at the gym now lol.

Eats will be -

Meal 1: Shake, fruit

Meal 2: Tuna, Rice

Meal 3: Chicken or Mince, Kumara

Meal 4: Shake, fruit

Meal 5: Whatever the hell I want. Minimum - 50g Protein, 50g Carb.

Above is low on carbs but I wanna play with this for about a month to see how my body responds.

Training will be - Bro splits. Try to hit each muscle twice a week.

 

Monday was...

Standing OHP - 5x5 with 2 or 3 warm up sets

Arnie Press - 12x4

Side Raise - 20, 17, 15, 12

Rope Pulls - 12-20x4

Front Raise - 12, 10, 8, 6

 

Tuesday was...

SLDL - 10x3

Back Squat - 5x5 with a couple warm up sets

Leg Press - 12, 12, 12, 12, 8, 12, 12

Lunges - 10x3

Seated Calf Raise - 20x4

 

Share this post


Link to post
Share on other sites

Eh... Didn't add weight to previous posts.

Wednesday..

Pull Ups, supet set straight arm pushdowns - 5x5, 12x5 @41kg

Deadlifts - 10x1 @60kg, 8x1 @100kg, 5x1 @120kg, 3x1 @140kg, 1x1 @160kg, 8x1 @100kg

BB Rows - 12x1 @60kg, 10x1 @70kg, 8x2 @80kg

Seated Machine Rows - Various weights, pyramid, dropset... burnout

DB Shrugs - 20x4 @35kg

Seated DB Curls - 12x4 @15kg

Thursday..

BB Bench - 12x1 @60kg, 10x1 @70kg, 8x1 @80kg, 3x1 @85kg, 1x1 @90kg, 5x3 @70kg

Incline BB - 12x1 @50kg, 10x1 @60kg, 8x3 @70kg

Incline DB - 10x1 @25kg, 8x3 @30kg

Friday..

DB Press - 12x1 @11kg, 10x1 @21kg, 8x1 @23kg, 6x2 @25kg

Arnie Press - 10x4 @13kg, 15kg, 17kg, 17kg

Side Raise - 20x1 @9kg, 15x2 @11kg

Front Raise - 12x2 @11kg

Rope Pull - Various weights. Pyramid, dropset

Rope Pushdowns - 12-15x3 @41kg, 50kg, 59kg

Saturday..

SLDL - 10x3 @60kg

Leg Curls - 10x4 @40lbs, 50lbs, 60lbs, 70lbs

Back Squat - 20x1 @20kg, 12x1 @60kg, 10x1 @70kg, 8x1 @80kg, 5x5 @90kg

Leg Press - Went from 1pps up to 5pps, then back down again. Reps to failure

Seated Calf Raise - 12-15x3 @50kg

 

Share this post


Link to post
Share on other sites

Tuesday..

Deadlifts - 12x1 @60kg, 10x1 @100kg, 5x1 @110kg, 5x1 @120kg, 3x1 @130kg, 8x3 @100kg

Lat Pulldowns - 12x1 @105lbs, 10x1 @120lbs, 8x1 @135lbs, 6x3 @150lbs, 100lbs, 60lbs

Machine Rows - 15x1 @75lbs, 12x1 @105lbs, 10x1 @112lbs, 8x1 @125lbs, 6x1 @135lbs

Straight arm pushdowns - 20x2 @41kgs

Seated DB Curls - 8x1 @13kgs, 8x2 @15kgs

Share this post


Link to post
Share on other sites

P-Log. Sat: 18/10/14

BW: 94.5kgs

Lunges - Quick walk around the gym for W/U

Back Squat - 20x10, 60x10, 80x5, 90x5, 100x5, 110x3, 120x2, 130x1, 140x0, 140x0, 135x1

Deadlifts - 90x10x5

Hanging Leg Raise | Crunches

-----------------------------------------

Keeping a log of Saturday fun day.

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now

Sign in to follow this  



×