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da_yellow_fellow

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IM BAAAAAAAAAAAAAAACK!!! :pfft:

had a break from this journal thing but looks like i have too much time once again :grin:

23/3/07 Chest and Bis

mate spotting me

2min row for warm up

Incline Press:

22.5kg x8

25kg x8

27.5kg x6

30kg x6 lil spot on last rep

Flat Press:

30kg x5 lil spot on first rep lol

30kg x5

30kg x5 getting used to it right about now

30kg x5

32.5kg x5 can you say PUMP :twisted:

Flat Fly:

12.5kg x10

15kg x10

17.5kg x8

Hamer Curls:

12.5kg x8

15kg x6

17.5kg x6

20kg x6 haha "no way u say"? YES WAY!!! my arms are goin to xplode!

BB Curls:

20kg (OL bar) x8

30kg x8

40kg x8 spot on last 2 but pulled my weight!!!

Alternate DB Curls: concentrated 6sec reps

12.5kg x6

15kg x6

17.5kg x6

20kg x2 JUST COS I CAN!!! spot on last

Forearms: weird curls, hard to explain

7.5 kg x8

9kg x8

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Hey guys! :grin:

Havn't written up my workouts in aaaaaages so just wanted to post up my new/er routine for some opinion..

17/7/07 Chest and Bis

2min treadmill run as warm-up then stretches.

Incline DB Press:

25kg x10

27.5kg x8

30kg x6

32.5kg x6 (spot on 5th and 6th)

Flat BB Bench:

60kg x10

80kg x6

90kg x6 (spot on 6th)

95kg x3 drop-set 60kg x8

Decline BB Bench:

60kg x10

70kg x8

80kg x8

85kg x6

Cable Cross-overs:

20kg x10

26kg x8

32kg x6

DB Bi Curls:

12.5kg x10

15kg x8

17.5kg x6

Preacher Machine:

21kg x10

23kg x8

27kg x6

Hammer Curls:

12.5kg x8

17.5kg x6

20kg x6

Took about 1hr 15~30min.

Using LA Muscle CEE right now which gives me a good pump during my workout.

Will post up my other workouts as I go through them in the next few days!

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Nice yellow...

good gains on the bench.

how have ya been doing on your other lifts???

Thanks, been focusing on that for a while..

Here is todays workout-

18/7/07 Back and Tris

2min treadmill and stretches

Wide Chins: (all body-weight)

10

8

8

8 (spot on 8th)

6 (spot on 6th)

V-Bar Row:

74kg x8

86kg x6

98kg x6

104kg x6 (spot a little 5th and 6th)

Bent-Over BB Row:

60kg x10

70kg x8

75kg x6

80kg x4 (Really need to get some straps..)

DB Pull-Overs:

27.5kg x8

32.5kg x6

35kg x6

Dips:

12 (body-weight)

8 (bw+10kg)

8 (bw+10kg)

6 (bw+20kg)

Rope Pull-Downs:

elbows were a bit sore so I did random weights :pfft:

DB Tri Over-Head Extensions: (two hand)

27.5kg x8

30kg x8

32.5kg x6

Kick-Backs: (standing)

10kg x8

12.5kg x6

15kg x6 hurts like a bitch :pfft: :twisted:

Will post up my delts and traps workout after I do them in the next few days!

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20/7/07 Legs and Abs

5min bike and stretches

Leg Extensions:

18kg x20 (warming up me quads)

26kg x15

32kg x12

Squats:

60kg x12 (ass to grass)

80kg x8 (ass to grass)

100kg x6 (just below parallel)

110kg x4 (no spot)

Hamstring Curls:

22kg x15

26kg x12

30kg x10

Hanging Leg-Raises:

15

15

15

Swiss Crunch:

15

15

15

Decline-Bench Crunch: (holding 10kg plate on chest)

10

10

10

Thought I might update my stats!

Age: 17yrs 4months

Height: 172cm

Weight: 76kg

BF%: never measured properly but I'm guessing around 14%

PB's:

Bench 100kg for 1rep

Squat 120kg for 2reps

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i noticed you mentioned Basktball..have you tried working any plyometrics into your routine??

just curious as Im about to start winter league and was wondering how people found plyos

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i noticed you mentioned Basktball..have you tried working any plyometrics into your routine??

just curious as Im about to start winter league and was wondering how people found plyos

Hey yoyo! I've never done plyometrics before as a part of my training but we do box jumps and stuff like that for training.. its good fun away from running drills :pfft:

Who you playing for?

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21/7/07 Delts and Traps

5min bike and stretches

Seated DB Press:

20kg x10 (delts felt really tight so had a 2min stretch)

22.5kg x8

25kg x6

27.5kg x6 (spot on 5th and 6th)

Seated Machine Press:

22kg x8

27kg x6

32kg x6 (wasn't sure when my mate started spotting as he was behind the machine... around 5th rep im guessing)

Reverse Pec-Deck:

14kg x10

16kg x8

18kg x8

20kg x6 drop-set 18kg x4

Single arm front raises SUPERSET Lateral raises:

9kg x6

10kg x6

12.5kg x6 (spot starting from 4th for laterals)

BB Upright Rows:

40kg x8

50kg x8

55kg x6

DB Shrugs:

30kg x8

32.5kg x8

35kg x8

Nice short workout today in the morning.. feeling great right now :pfft:

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just a social league, prop get smashed, playing with mates who have never played a proper game before with refs etc.

how do you find the box jumps etc??seeing decent improvements in vertical jump?how bout ligament strenght??im prone to achillies issues

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just a social league, prop get smashed, playing with mates who have never played a proper game before with refs etc.

lol oh well its always good fun :pfft:

how do you find the box jumps etc??seeing decent improvements in vertical jump?how bout ligament strenght??im prone to achillies issues

Box jumps are great but I find that its more cardiovascular work than strength/power, a while back I used the calf raiser machine and performed jumps with weights :pfft: that worked great! you will definitely improve your vertical jump with thos!

I've had some achillies issues too, I found calf raises strengthened my achillies quite well, not heavy weight though, use lighter weight for 20reps stretching the achillies tendon at the bottom, hold, then power through.

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25/7/07 Chest and Tris

3min run and stretches as usual..

Flat BB Bench:

20kg bar warm-up x20

60kg x10

70kg x8

80kg x6

100kg x5 (spotting from 3rd but still felt the pain of every rep :twisted: :pfft: )

drop-set straight after 100kg - 60kg x6

DB Incline Press:

22.5kg x8

25kg x6

27.5kg x6 (spot on 6th)

30kg x6 (spot from 5th) PUMP much? :twisted:

Decline BB:

60kg x10

70kg x8

80kg x6

Cable Cross-overs:

20kg x10

26kg x10

32kg x6

Dips: (body weight)

10

10

10

Single-arm Tri Xtension:

7.5kg x10

9kg x8

10kg x8

V-Bar Pushdowns:

50kg x10

56kg x8

62kg x6

DB Kick-backs:

10kg x6

12.5kg x6

15kg x6

GREAT workout today! Really felt the pump in my chest :twisted: :twisted:

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01/08/07 Back and Bis

Just joined Massey Uni gym today!

2min quick row and stretches

Wide-Grip Chins: (all body-weight)

10

8

8

6

Bent-Over BB Rows:

60kg x10

80kg x8

100kg x4 (really need some straps..) drop-set no rest 60kg x10

Wide-Grip Rows:

kg's are weirded out!

8

6

6

6

DB Pull-Overs:

30kg x8

35kg x6

40kg x6

Standing EZ-Bar Curl: (bar weight not included)

20kg x8

30kg x6

35kg x5

Cable Curls:

kg's weirded out once again!

10

8

8

DB Hammer Curls:

15kg x8

17kg x6

20kg x6

Felt like this workout was a great change! New environment made me feel more alert :pfft:

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Hey good work, bro! I just went back and checked the pics you posted in the first of our NZBB Challenge sets. Noticeable improvements, particularly in the bis, tris, and back. Well done!

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03/08/07 SQUAT DAY :pfft:

This is my first squat day so I made sure I warmed up well 8)

Powerwalk 5min then moderate pace biking 2min.

SQUATS:

60kg ATG x12

80kg ATG x10 PUMP!!! :twisted: :twisted: :twisted:

100kg PL x8

110kg PL x6

120kg PL x3 No one to spot me so I wissed out :lol:

60kg ATG x15

Sat down to have my PW shake after this.. 2min later when I went to get up I fell back onto the seat :pfft: :pfft: :pfft:

Feeling pretty knacked now.. but all G :twisted:

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Decided to have a day dedicated to deadlifts! :twisted: Havn't done them in a while.. trying to build them back into my workout!

9/8/07 DEADS DAY

5min row warmup and stretches

60kg x10

80kg x6

90kg x4

100kg x2 WOWEE :pfft: Feeling the PUMP right about now! 8)

120kg x1 Stalled first time I tried but got it up on second attempt!

125kg x1 Got it up first time! :twisted:

Stretched for a bit afterwards. I had quite long breaks between the last few sets :pfft:

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Chest and Bis

Had a lil run as it was freezing in the gym :pfft:

Incline DB Press:

22.5kg x10

27.5kg x8

30kg x8

32.5kg x6

Flat Bench:

60kg x10

80kg x6

90kg x5 Spotted on the 4th and 5th rep.

Hammer Strength Seated Press:

20kg x8

25kg x8

30kg x6 Spotted on the 6th rep.

Seated Cable Press:

64kg x8

68kg x8

72kg x8

Flys:

15kg x8

17kg x8

19kg x6

BB Curls:

20kg x8

35kg x6

40kg x6 Spotted on the 6th rep.

Seated DB Curls: Alternating and holding DB's at the top of the movement

12.5kg x6

15kg x6

17.5kg x5

Single-Arm Cable Curls:

11.5kg x8

13.5kg x8

15.5kg x6

Took my LA Muscle CEE pills again today, have been off it for a month so I'm starting up again. Really gives me a great PUMP! :twisted:

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SQUAT TIL I DROP :pfft:

5min power-walk on treadmill and 1 set of leg extensions "light weight!" :pfft:

ATG!

60kg x12

80kg x8

100kg x6

110kg x4

120kg x2

125kg x1

130kg x1 Not ATG, closer to parallel.

135kg x1 Parallel but felt like ATG :lol:

Feeling pretty good about the workout, hit my new PB! will be deads next time! :twisted:

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