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::da_yellow_fellow::


da_yellow_fellow

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~SUP PEEPZ~

Welcome to my training log!!!

To start off,

Age: 16

Height: 172cm

Weight: 72kg

... will get onto measurement later on... :pfft:

Feel free to doodle on my thread!!!

31/01/07

Chest & Triceps

5min warmup on rowing machine; then stretches.

I have my mate spoting me after failure :grin:

Incline DB Press:

17.5kg x8

22.5kg x6

25kg x6

27.5kg x6 HUUUUUGE PUMP!!! Faliure on 4th.

Flat DB Press:

20kg x8

22.5kg x6

25kg x6

27.5kg x6 Blew this set right outa the window! Dizzy as hell tho :pfft:

Incline Flys:

10kg x8 Man my chest is gona explode! Greaaaaat PUMP!

12.5kg x8

15kg x8

Low-Pulley Crossovers:

11kg x8

14kg x6

20kg x6 Failure on 5th. 6th rep was 3/4 there DANG!

Incline DB Tri-Xtensions:

9kg x10

10kg x8

12.5kg x6 Definitely feeling it!

Superset V-Bar Pull-downs with Dips:

52kg x8 ss 8 Dips bw

58kg x6 ss 6 Dips bw

64kg x6 ss 6 Dips bw Failure on 5th. Just made 6 Dips.

Decline Skull-Crushers:

Using preacher bar = 10kg

20kg x8

25kg x6 Faliure on 5th.

25kg x6 Failure on 4th.

Had my protein shake straight after in the changing room, still feeling the pump in my triceps as I hold my bottle up to my mouth!!!

Got home and had a chicken breast sandwhich which included:

Wholegrain bread, avocado, lettuce, tomatoe, and chicken breast.

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I'll be reading your journal for sure, and watching those numbers go up.

:) Thanks Pseudo, and I hope that my numbers go up aswell :pfft:

You've got my mouth watering with your sandwich, though.

haha my super-mum makes them for me, I have two a day on average 8)

are your reps a full range of motion, all the way down?

As far as my joints allow me to go bro, but I sometimes opt for control and form over how far I go down, but this only happens when I have failed or close to failing! :lol:

I've been following your journal, it seems like your lifting some heavy weights for someone who has only had 6 or so months of training; I'l try and keep up :pfft:

Good effort on the training, look forward to seeing the improvements come.

Cheers deegee :D

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My typical diet:

9:30am- 250ml Sun Latte Milk and 5 Egg whites or one Chicken Breast Samy

10:30am- Snack Time: Tuna and Crackers, or, beef jerky, or, protein bar.

11:30am- (30min before gym workout) Banana and Up & Go, or Creeeeeamy Oats.

1:15pm- (Straight after gym workout) One Serving of Max's Postworkout Mass Gainer

1:30pm- (Back at home) One Chicken Breast Samy

1:30pm~2:30pm=hardout bloating :?

3:30pm or 4:00pm- (depends how bloated I am) Snack Time: Tuna and Crackers, or, beef jerky, or, protein bar.

6:00pm- (Dinner) Asian Styles :pfft: 99% Chance that there will be rice :lol: Either with chicken, onions, and capsicuns or beef, mushrooms, and onions :D (onions are great! :twisted: )

9:30pm- (Last "meal") 250 ml Sun Latte Milk

I drink approx. 5-6 Litres of water a day, mostly during and after my workouts and between meals; I try and not drink much water during my bigger meals.

All the meal times are an estimate, but I definitely have all these meals in a day.... things will change when school starts :evil:

Oh yea, yesturdays workout was a blast, aching a bit in both chest and tris, but damn that Max's protein shake is sooo good it should be a law for everyone to try it! Sure it's got carbs and sugars cos it's a Mass Gainer but I think that's what makes it sooo goood! I'm not an expert but isn't insulin a transporter of protein? And stimulated by carbs and sugars? Then if so that explains why I don't feel as weak the next day as when I was taking the Dymatize Elite range (no offense 2guns :pfft: )

Anywho, today is a rest day 8)

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Just a couple of comments bro

I see you use a lot of DBs in your work out, any particular reason for that?

Compound movements seem to recruit far more muscle for a novice then iso movements IMO.

Just a sugestion If you do Incline DBS 1st do Flat BB bench next and change it up the next workout to Incline BB then Flat DB> It just keeps the muscles guessing a little better IMO

Also see if you can Do dips by themselves for the 1st of your tri exercises as they are a good compound movement

All in all bro good commitment and great numbers for your age

PEACE

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Sup Retro,

Yea i am not using any BB excersises as i have been doing them for the last 2 months, im doing all DB as a change and hopefully it'll shock my body into more growth then staying on BB excersises :nod:

I do incline before flat because i am focusing in more on my upper pecs, having more energy at the start of my workout, i would benefit more from doing them first. But il be sure to mix it up in a few weeks time :wink:

I know where you're coming from with the dips, I LOVE DIPS!!! I did them by themselves for the last 2 months with some good strength gains, now im just trying to shock my system with all these changes, i actually just started this programme 2 weeks ago!

All in all bro good commitment and great numbers for your age

Cheers bro, thanks for the advice too! :grin:

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haha..and this means...?jus wondering wat its got to do with your typical diet.

lol i think i get it from skulling my protein shake and like 1L of water straight after my workout then eating one of my meals like 15 min later :roll: because of that i turn away from eating between those hours :oops:

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haha..and this means...?jus wondering wat its got to do with your typical diet.

lol i think i get it from skulling my protein shake and like 1L of water straight after my workout then eating one of my meals like 15 min later :roll: because of that i turn away from eating between those hours :oops:

That's fairly normal bro - you can get reasonably dehydrated during your workout - I would recommend keeping your fluid intake up during your workout.

Post work-out meals always get me bloated for a few hours after... 8) 8)

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That's fairly normal bro - you can get reasonably dehydrated during your workout - I would recommend keeping your fluid intake up during your workout.

Post work-out meals always get me bloated for a few hours after...

Yea i get dehydrated hardout if i dont drink for like a few sets :lol:

i try to drink as much as i can but sometimes if i drink too much in between sets i feel like spewing up :x

Good to hear that im not the only one who gets bloated :P

Wat do u do about it? Do you still eat if ur bloated?

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02/02/07

Back & Bis

Training with my mate, spotting during and after failure.

Pull-Ups:

BW x6 }

BW x5 } Full reps

BW x4 }

Assisted 11kg x8

BW x6 Failure on 6th

BW x6 Failure on 4th

BW x6 Failure on 5th

Hanged for a few seconds between sets.

V-Bar Rows:

46kg x8

51kg x6

56kg x6

61kg x6 Failure on 5th

Superset BB 45* Rows & Single arm DB rows:

40kg x10 ss 20kg x8

50kg x8 ss 22.5kg x6

55kg x6 ss 25kg x6

Triset- DB Hammer Curls, BB Curls & Reverse Preacher Curls:

12.5kg x8 20kg x6 20kg x6

15kg x6 25kg x6 20kg x6 Failure on BB on 5th

15kg x6 30kg x6 20kg x6 Failure on BB on 4th

Plus 8 reps of 30kg BB curls at the end just to let off some anger :twisted:

Concentration Curls:

10kg x8

12.5kg x6 Failure on 5th

10kg x6 Failure on 5th

Superset Wrist Curls & Reverse Wrist Curls:

6kg x8 ss 6kg x8

7.5kg x8 ss 7.5kg x8

Had protein shake straight after and then went to Burger Fuel for a feed :twisted:

Tried cottage cheese for the first time today... it's actually quite good as a spread :nod: I spread it on crackers and put boiled chicken breasts all over them :pfft:

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da_yellow_fellow wrote:

and put boiled chicken breasts all over them

...Just as a garnish, huh? Good stuff.

Tastes great too :P

03/02/07

Delts & Abs

No spotter today :x

5min Row warmup and stretches

Smith Machine- behind the head press:

40kg x8

50kg x6

60kg x5 Stopped half-way up on 5th rep but pushed through :grin: Huuuuge PUMP

50kg x6

Lateral Raises (from sides):

6kg x8

7.5kg x6

9kg x6

10kg x6 Good form as always :wink:

Rear Flys:

7.5kg x10

9kg x8

10kg x8

12.5kg x8 Felt sooo good 8)

BentOver Cable Raises (single armed):

11kg x8

14kg x6

20kg x5 Felt like my shoulder was gona pop outs place :shock: that's a good thing :pfft:

Swissball Crunches:

15, 15, 15

Leg Raises:

15, 15, 15

Would've liked to go atleast a rep past failure but had no spotter today :evil:

Drank my protein shake as usual and had one of mine chicken breast samys as usual too :):D:P

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bit late, but i eat these all the time! f..ken nice! i put abit of sweet chilli sauce on as well.

I hear u man there sweeeeet, i normally have no sauce but might steal your sweet chilli sauce next time :pfft:

oh and yr going good bro.

Cheers dude, i saw u at the North Harbour Comp, great physique! You must train hard but good genetics too :nod:

i sometiems get the sweats when i eat my post workout meal mostly when its a hot day, but its pretty weird

You must still be huffing n puffing from your workout 8)

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Had my weekly quota of cardio yesturday in the form of basketball training :grin:

06/02/07

Chest & Tris

5min rowing warmup and stretches

Had my mate spotting me today 8)

DB Incline Press:

20kg x8

22.5kg x6

25kg x6 Good pumps as usual when doing these

27.5kg x6 Thought I was gona fail on 6th but pushed through (should've actually gone for another rep :? )

DB Flat Press:

22.5kg x6

25kg x6

27.5kg x6

30kg x5 Failure on 5th Humungus PUMP!!! :twisted:

32.5kg x3 Failure on 2nd :twisted: :twisted: :twisted:

Incline Flys:

12.5kg x8

15kg x6 Can anyone say P U M P ?! 8)

17.5kg x5 Failure on 5th

Low Cable Cross-overs:

11kg x8

14kg x6

20kg x6 Failure on 5th

Incline DB Tri-Xtension:

9kg x8

10kg x6

12.5kg x6

Superset V-Bar Pull-downs & Dips:

50kg x8 ss 8 dips bw

56kg x6 ss 6 dips bw

62kg x8 :twisted: 5 dips bw Failure on 5th

Decline Skull-crushers:

20kg x8

25kg x6 Failure on 6th

30kg x6 Failure on 4th

GREAT workout today!!! :D

I still have my basketball game to look foward to tonight 8)

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