da_yellow_fellow Posted March 23, 2007 Author Report Share Posted March 23, 2007 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 me2min row for warm upIncline Press:22.5kg x825kg x827.5kg x630kg 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 now30kg x532.5kg x5 can you say PUMP :twisted: Flat Fly:12.5kg x1015kg x1017.5kg x8Hamer Curls:12.5kg x815kg x617.5kg x620kg x6 haha "no way u say"? YES WAY!!! my arms are goin to xplode!BB Curls:20kg (OL bar) x830kg x840kg x8 spot on last 2 but pulled my weight!!!Alternate DB Curls: concentrated 6sec reps12.5kg x615kg x617.5kg x620kg x2 JUST COS I CAN!!! spot on lastForearms: weird curls, hard to explain7.5 kg x89kg x8 Quote Link to comment Share on other sites More sharing options...
deegee Posted March 23, 2007 Report Share Posted March 23, 2007 Good to see you back into your journal again. Nice workout Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 24, 2007 Report Share Posted March 24, 2007 Yeah that is a mean workout! im copying today. he he. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted March 24, 2007 Report Share Posted March 24, 2007 quick question... how long approx did the work out take? Quote Link to comment Share on other sites More sharing options...
da_yellow_fellow Posted March 25, 2007 Author Report Share Posted March 25, 2007 Cheers guys,how long approx did the work out take?1hr to 1hr 15min bro, i took as little rest as possible :pfft: Quote Link to comment Share on other sites More sharing options...
da_yellow_fellow Posted July 17, 2007 Author Report Share Posted July 17, 2007 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 Bis2min treadmill run as warm-up then stretches.Incline DB Press:25kg x1027.5kg x830kg x632.5kg x6 (spot on 5th and 6th)Flat BB Bench:60kg x1080kg x690kg x6 (spot on 6th)95kg x3 drop-set 60kg x8Decline BB Bench:60kg x1070kg x880kg x885kg x6Cable Cross-overs:20kg x1026kg x832kg x6DB Bi Curls:12.5kg x1015kg x817.5kg x6Preacher Machine:21kg x1023kg x827kg x6Hammer Curls:12.5kg x817.5kg x620kg x6Took 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! Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted July 18, 2007 Report Share Posted July 18, 2007 Nice yellow... good gains on the bench.how have ya been doing on your other lifts??? Quote Link to comment Share on other sites More sharing options...
da_yellow_fellow Posted July 18, 2007 Author Report Share Posted July 18, 2007 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 Tris2min treadmill and stretchesWide Chins: (all body-weight)1088 8 (spot on 8th)6 (spot on 6th)V-Bar Row:74kg x886kg x698kg x6104kg x6 (spot a little 5th and 6th)Bent-Over BB Row:60kg x1070kg x875kg x680kg x4 (Really need to get some straps..)DB Pull-Overs:27.5kg x832.5kg x635kg x6Dips: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 x830kg x832.5kg x6Kick-Backs: (standing)10kg x812.5kg x615kg x6 hurts like a bitch :pfft: :twisted: Will post up my delts and traps workout after I do them in the next few days! Quote Link to comment Share on other sites More sharing options...
da_yellow_fellow Posted July 20, 2007 Author Report Share Posted July 20, 2007 20/7/07 Legs and Abs5min bike and stretchesLeg Extensions:18kg x20 (warming up me quads)26kg x1532kg x12Squats:60kg x12 (ass to grass)80kg x8 (ass to grass)100kg x6 (just below parallel)110kg x4 (no spot)Hamstring Curls:22kg x1526kg x1230kg x10 Hanging Leg-Raises:151515Swiss Crunch:151515Decline-Bench Crunch: (holding 10kg plate on chest)101010Thought I might update my stats!Age: 17yrs 4monthsHeight: 172cmWeight: 76kgBF%: never measured properly but I'm guessing around 14%PB's:Bench 100kg for 1repSquat 120kg for 2reps Quote Link to comment Share on other sites More sharing options...
mr yoyo Posted July 20, 2007 Report Share Posted July 20, 2007 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 Quote Link to comment Share on other sites More sharing options...
da_yellow_fellow Posted July 21, 2007 Author Report Share Posted July 21, 2007 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? Quote Link to comment Share on other sites More sharing options...
da_yellow_fellow Posted July 21, 2007 Author Report Share Posted July 21, 2007 21/7/07 Delts and Traps5min bike and stretchesSeated DB Press:20kg x10 (delts felt really tight so had a 2min stretch)22.5kg x825kg x627.5kg x6 (spot on 5th and 6th)Seated Machine Press:22kg x827kg x632kg x6 (wasn't sure when my mate started spotting as he was behind the machine... around 5th rep im guessing)Reverse Pec-Deck:14kg x1016kg x818kg x820kg x6 drop-set 18kg x4Single arm front raises SUPERSET Lateral raises:9kg x610kg x612.5kg x6 (spot starting from 4th for laterals)BB Upright Rows:40kg x850kg x855kg x6DB Shrugs:30kg x832.5kg x835kg x8Nice short workout today in the morning.. feeling great right now :pfft: Quote Link to comment Share on other sites More sharing options...
mr yoyo Posted July 21, 2007 Report Share Posted July 21, 2007 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 Quote Link to comment Share on other sites More sharing options...
da_yellow_fellow Posted July 21, 2007 Author Report Share Posted July 21, 2007 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 issuesBox 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. Quote Link to comment Share on other sites More sharing options...
da_yellow_fellow Posted July 25, 2007 Author Report Share Posted July 25, 2007 25/7/07 Chest and Tris3min run and stretches as usual..Flat BB Bench:20kg bar warm-up x2060kg x1070kg x880kg x6100kg x5 (spotting from 3rd but still felt the pain of every rep :twisted: :pfft: )drop-set straight after 100kg - 60kg x6DB Incline Press:22.5kg x825kg x627.5kg x6 (spot on 6th)30kg x6 (spot from 5th) PUMP much? :twisted: Decline BB:60kg x1070kg x880kg x6Cable Cross-overs:20kg x1026kg x1032kg x6Dips: (body weight)101010Single-arm Tri Xtension:7.5kg x109kg x810kg x8V-Bar Pushdowns:50kg x1056kg x862kg x6DB Kick-backs:10kg x612.5kg x615kg x6GREAT workout today! Really felt the pump in my chest :twisted: :twisted: Quote Link to comment Share on other sites More sharing options...
da_yellow_fellow Posted August 1, 2007 Author Report Share Posted August 1, 2007 Just some progress pics: Right now I'm 76kg's. Quote Link to comment Share on other sites More sharing options...
da_yellow_fellow Posted August 1, 2007 Author Report Share Posted August 1, 2007 01/08/07 Back and BisJust joined Massey Uni gym today! 2min quick row and stretchesWide-Grip Chins: (all body-weight)10886Bent-Over BB Rows:60kg x1080kg x8100kg x4 (really need some straps..) drop-set no rest 60kg x10Wide-Grip Rows:kg's are weirded out!8666DB Pull-Overs:30kg x835kg x640kg x6Standing EZ-Bar Curl: (bar weight not included)20kg x830kg x635kg x5Cable Curls:kg's weirded out once again!1088DB Hammer Curls:15kg x817kg x620kg x6Felt like this workout was a great change! New environment made me feel more alert :pfft: Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted August 1, 2007 Report Share Posted August 1, 2007 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! Quote Link to comment Share on other sites More sharing options...
da_yellow_fellow Posted August 1, 2007 Author Report Share Posted August 1, 2007 Cheers Bro! I've been constantly training aye so it's great to hear that I'm improving from someone else :pfft: I reckon I need more pec (especially uppers) size and traps.. but I'm working on that! :twisted: Quote Link to comment Share on other sites More sharing options...
da_yellow_fellow Posted August 3, 2007 Author Report Share Posted August 3, 2007 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 x8110kg PL x6120kg PL x3 No one to spot me so I wissed out 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: Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted August 3, 2007 Report Share Posted August 3, 2007 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:Can definitely see improvements in the pics.. well done! Nice arms :nod: Quote Link to comment Share on other sites More sharing options...
da_yellow_fellow Posted August 3, 2007 Author Report Share Posted August 3, 2007 Cheers Poos! My arms need more mass! :twisted: haha but they're coming along, thanks for noticing :pfft: Quote Link to comment Share on other sites More sharing options...
da_yellow_fellow Posted August 9, 2007 Author Report Share Posted August 9, 2007 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 stretches60kg x1080kg x690kg x4100kg 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: Quote Link to comment Share on other sites More sharing options...
da_yellow_fellow Posted August 13, 2007 Author Report Share Posted August 13, 2007 Chest and BisHad a lil run as it was freezing in the gym :pfft: Incline DB Press:22.5kg x1027.5kg x830kg x832.5kg x6 Flat Bench:60kg x1080kg x690kg x5 Spotted on the 4th and 5th rep.Hammer Strength Seated Press:20kg x825kg x830kg x6 Spotted on the 6th rep.Seated Cable Press:64kg x868kg x872kg x8Flys:15kg x817kg x819kg x6BB Curls:20kg x835kg x640kg x6 Spotted on the 6th rep.Seated DB Curls: Alternating and holding DB's at the top of the movement12.5kg x615kg x617.5kg x5Single-Arm Cable Curls:11.5kg x813.5kg x815.5kg x6Took 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: Quote Link to comment Share on other sites More sharing options...
da_yellow_fellow Posted August 30, 2007 Author Report Share Posted August 30, 2007 SQUAT TIL I DROP :pfft: 5min power-walk on treadmill and 1 set of leg extensions "light weight!" :pfft:ATG!60kg x1280kg x8100kg x6110kg x4120kg x2125kg x1 130kg x1 Not ATG, closer to parallel.135kg x1 Parallel but felt like ATG Feeling pretty good about the workout, hit my new PB! will be deads next time! :twisted: Quote Link to comment Share on other sites More sharing options...
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