fng 14 Report post Posted September 25, 2014 thursday, legsworks getting in the way of my training, another physical day, felt knackered, just wanted to go to swashbucklers and have a beerBut can't miss leg day, had my pre workout carbs a whole three corn thins (supposed to be none, was having 6), and only green leafy shit during the day.warm up 20 air squats, 15 low box squatssquats 60 - 10, 80 - 8, 100 - 4, 120 - 2, 140 - 1, 100 - 2stiffs 40 - 10, 50 - 10, 60 - 8, 70 - 6This is about when I hit the wallleg press 160 - 1, 160 - 6, 200 - 4single leg curl 30 - 10calf raises 96 - 10single leg ext 42 - 10walk dog Share this post Link to post Share on other sites
fng 14 Report post Posted September 26, 2014 Friday, armsJust did a maintance train, not really a deload, but not progressive overload either Share this post Link to post Share on other sites
fng 14 Report post Posted September 29, 2014 monday/backrowdeadlifts 70 - 10, 110 - 8, 130 - 4, 150 - 2, 170 - 1, 180 - 1 wide grip pull downs barbell rownarrow grip high pullsabbswalk Share this post Link to post Share on other sites
9762291220 29 Report post Posted September 29, 2014 monday/backrowdeadlifts 70 - 10, 110 - 8, 130 - 4, 150 - 2, 170 - 1, 180 - 1 wide grip pull downs barbell rownarrow grip high pullsabbswalk but where was the dog? Share this post Link to post Share on other sites
fng 14 Report post Posted September 29, 2014 dog cameif it says treadmill, you know it was pissing down and dog didn't get lucky .... Share this post Link to post Share on other sites
Realtalk 2433 Report post Posted September 29, 2014 Swashbucklers ur local brO? Share this post Link to post Share on other sites
fng 14 Report post Posted September 29, 2014 everyone in the marine sector used to go to HQ for 5's, which has long gone, now it's swashies.I really don't drink like I used to, but you could say it's the local Share this post Link to post Share on other sites
fng 14 Report post Posted September 30, 2014 tuesday, chestrowwarmupbench 60 - 10, 80 - 6, 100 - 3, 120 - 1, 110 - 1, 110 - 1, 100 - 2, 100 - 2, 80 - 4, 80 - 4, 60 - 12incline smith 20 - 12, 40 - 10, 60 - 4, 60 - 4, 20 - 15peck deck 30 - 12, 36 - 10, 42 - 8, 48 - 6, 36 - 12cable flys 14 - 12, 20 - 10, 26 - 8, 32 - 8, 14 - lotsAbbswalk dog Share this post Link to post Share on other sites
fng 14 Report post Posted October 1, 2014 wednesday, shoulders /trapsbeen trying to train a little earlier this week, and get more sleeptoday was the first time I can remember not being able to get the weights/machine I wanted, but no worriesrow,warm uparnie db press 15 - 10, 17.5 - 8,...., 25 - 6, 27.5 - 4, 30 - 1, 22.5 - 10db flys 10 - 10, 12.5 - 8, 15 - 6, 17.5 - 4front rear s/s 8 - 10, 9 - 10, 10 - 8, 12 - 8, (6- 12 rear only)db shrugs 35 - 10, 37.5 - 10, 40 - 8, 42.5 - 8, 45 - 8rope handle upright rows 56 - 12, 68 - 10, 86 - 8, 104 - 6, 109 - 5abbswalk dog Share this post Link to post Share on other sites
fng 14 Report post Posted October 2, 2014 thursday legsrunning late row 2000mtrs warm up 20 air squats, 15 low box front squats - bar onlysquats 60 - 10, 80 - 6, 100 - 4, 120 - 2, 140 - 1, 120 - 1, 100 - 3, 80 - 4, 60 - 1stiffs bar - 15Leg press 160 - 10, 200 - 8, 240 - 6, 280 - 4Lying leg curl single leg 30 - 10, 36 - 8, 42 - 6, 48 - 6 S/S calf raises 96 - 10, x 4seated sigle leg ext 60 - 13walk - no dog, he stayed home Share this post Link to post Share on other sites
fng 14 Report post Posted October 3, 2014 friday armswasn't going to make it by closing, so went to the milford gym ( 24-7 )rowtriscable push downsdb kick backsoverhead rope cable pressbiesstanding alt db curlstanding ezybar curl wide grip ( no preacher bench )db hammer curls desending sets to failureso machines are a little different and a few copromises on the usual, but end result a very good pumpshort walk before it pissed down again Share this post Link to post Share on other sites
fng 14 Report post Posted October 6, 2014 monday backRowdeadlifts bar - 20, 70 - 10, 110 - 8, 130 - 6, 150 - 4, all raw, 170 - 2, 180 -1 belt n strapswide grip pulldowns 60 - 10, 72 - 8, 84 - 6, 96 - 4, pullups - 4bent bb rows 30 - 12, 40 - 10, 50 - 10, 60 - 8narrow high pulls 60 - 10, 72 - 8, 84 - 6, 96 - 6walk Share this post Link to post Share on other sites
fng 14 Report post Posted October 7, 2014 tuesday chestRowbench - tried a bit more of a warm up...bar - 20, 30 - 15, 40 - 12, 60 - 10, 80 - 8, 100 - 4, 120 - 1, 110 - 1x4, 100 -4, 80 - 6, 60 - 12incline smith 20 - 15, 40 - 10, 60 - 3, 60 - 4, 40 - 10cable declines 26 - 12, 26 - 10, 32 - 8, 32 - 8, 20 - 16pec deck 30 - 15, 36 - 12, 42 - 10, 48 - 8, 54 - 8walk Share this post Link to post Share on other sites
fng 14 Report post Posted October 8, 2014 wednesday shouldrs/trapsrowwarm up sets flys 6kg - 15, press 6kg - 15, press 12.5kg - 12seated arnie db press 20 - 10, 22.5 - 8, 25 - 6, 27.5 - 4, 30 - 1db flys 10 - 10, 12.5 - 8, 15 - 6, 15 - 6alt db front rasies/ ss / seat rear raises 7 - 10, 8 - 10, 9 - 10, 10 - 10db shrugs 35's - 10, 37.5 - 10, 40 - 10, 42.5 - 8, 45 - 8kettle bell upright row 28kg - 12 x 5Abbswalk Share this post Link to post Share on other sites
fng 14 Report post Posted October 9, 2014 thursday legshad a couple of big days at work, this diet adjustment just aint working out for me, keep running outa go and not being able to train properly, feel like body keeps going into recovery mode.Row,warm up air squats 20, front squats bar only 15squats 40 - 10, 60 - 8, 80 - 4 hit the wall, it just wasn't happening and getting a litltle messy.stiff legs bar only 20set up leg press 160kg un racked it, but it back, did 1 rep, time to go homeabb 2 x 25 decline benchwalk dog twice around park Share this post Link to post Share on other sites
Realtalk 2433 Report post Posted October 9, 2014 So u gonna do legs again on weekend or monday then bro? Lol Share this post Link to post Share on other sites
fng 14 Report post Posted October 9, 2014 I get the hint, I'll aim for saturday morning Bro Share this post Link to post Share on other sites
fng 14 Report post Posted October 10, 2014 friday - armsadded 9 grams of carbs to meal 2 &3, then still felt short pre preworkout meal had a mini square meal bar @ 18g carbs. preworkout meal had 30g carbs rowtris t handle push downsdb kick backsoverhead rop extbiesstandind ult db curlsezbar preacher benchdesending db hamer curlsArm workout was a good top end levelAnd just for Realtalkleg press 160 - 10, 200 - 8, 240 - 6 , 280 - 4, 320 - 2, 360 - 2, 400 - 1 new pb - was a struggle but got itsingle lying leg curls 36 - 10, 10, 8 alt 3 set, no breakwalk dog Share this post Link to post Share on other sites
fng 14 Report post Posted October 13, 2014 monday backhad a diet revision, will see how it goes, still stuggled between meal 3 and 4 and a little flat going to gymrowdeadlifts, bar - 20, 70 - 10, 110 - 8, 150 - 6, 170 - 1 belt only, was supposed to load to 180, but loaded to 190, failed, tried 185 then 180, and 170 all failled. dohwide grip pull down 60 - 12, 72 - 10, 84 - 8, 96 - 6, pull ups 4barbell rows, bar - 15, 40 - 10, 60 - 8, 80 - 6, 100 - 4 narrow grip high pulls 60 - 10, 72 - 8, 84 - 6, 96 - 6pull ups 2.5, wide grip pull downs 60 - 15end result good pumpAbbswalk dog Share this post Link to post Share on other sites
fng 14 Report post Posted October 14, 2014 tuesday chesthad to go early tonight - peek hour time, so had to change it up a bitRowincline smithdecline smithflat benchcable crossoversend result great pumpno time for walk.... Share this post Link to post Share on other sites
fng 14 Report post Posted October 15, 2014 wednesday shoulders trapsas I'm getting ready to change things about, and how well yesterday went I decided to do db flys first instead of the usual arnie press.rowwarm up sets flys 5kg - 20, standing press 5kg - 15, flys 7kg 12db flys 10 - 10, 12 - 8, 15 - 6, 15 - 6seated arnie db press 15 - 12, 17.5 - 10, 20 - 8, 22.5 - 6, 25 - 6, 27.5 - 4, 30 - 3, 32.5 - 0s/s front rear db raises 7 - 10, 8 - 10, 9 - 10, 10 - 10db shrugs 35 - 10, 37.5 - 10, 40 - 10, 42.5 - 8, 45 - 828kg kettle bell upright row 12 x 5abbswalk dogI looking to change it up after labour weekend well the week begining 3 november, quite liked the principles behind a program that leeroid wrote a while back but don't really want to be 8 weeks between 1Rp max's.Quite like to older progressive weider pyrimid type of stuff as you can see progess weither it's better volume or upping the pb's But all these 5x5's and 5x3's have merit, but my body most likey wouldn't handle the frequency of most of those program types with my reasonably active job as well.so quite happy with the current daily split, but open to suggestions re change or variety Share this post Link to post Share on other sites
fng 14 Report post Posted October 16, 2014 thursday legsbig day at work, had 18g carbs with meal 3, and an addition 9g with my preworkout meal, worked out welltried a different warm up todayhalf usual row, then 6 mins on bike once at gymAir squats 15, front squats bar - 12squats 60 - 5, 80 - 5, 100 - 5, 120 - 2, 130 - 1, 140 - 1,150 -1 got one of the gym staff to spot me if needed, got down sweet to parallel, but kinda stalled, craig came in got me got me moving the followed me up. was pretty happy with it. might have got it with a bit more air onboard, or stopping 50 or so short of parallel120 - 2, 100 - failed at bottom.... stiffs bar - 12, 30 - 10, 40 - 10, 50 - 8leg press 160 - 5, 200 - 5, 240 - 5, 280 - 4, 320 - 1leg curl single leg 30 - 10, 36 - 10 , 42 - 7, 48 - 4standing calf raises 96 - 10 x 4, 96 - 8single leg ext 36 - 10, 42 - 10, 48 - 10, 54 - 10walk dog Share this post Link to post Share on other sites
fng 14 Report post Posted October 17, 2014 friday armsafter work went and watch a friends son give a thank the sponsers talk after his trip to the soapbox darby worlds, was pretty good. So trained at milford 24hr tonightRow - on concept 2, normally get around 3300m/16mins at home after leg day, but got 3533m/16 at the gym, so yes the do read quite differntcable machines different, and db's different, so didn't note the exact weights, very good work out thoughtrist-bar cable push downs - finished stack plus 20kg - 6db kick backs - finshed 17.5 - 6 ( four clean )overhead rope cable ext - finished stack - 6biesstanding alt db curl - 15 - 12, ...... 27.5 - 1standing ezybar curl wide grip 32 kg ( bar plus 10 side ) - 10 - 10 - 8 - 7desending db hammer curls to failure 25kg ...... 10 kgAbbswalk dog Share this post Link to post Share on other sites
fng 14 Report post Posted October 20, 2014 monday backhaving a four day weekend for labour weekend so had planed a deload this or next week. but whenever i'm having a strong day I take it. Today was one of those felt great went hard Trianed early as had a family dinnerrow 2000mtrs at gymDeadliftsbar 16, 70 - 10, 110 - 6, 150 - 4, added belt 170 - 2, added straps 180 - 1, 185 - 1 new pb190 - 0 got it off the ground about 50mm, but not there yet, pretty happy with the 185 thoughwide grip pull downs s/s with db curls60 - 10 ( 20db - 10 ), 72 - 8 ( 22.5db - 8 ), 84 - 6 ( 25kg - 6 ), 96 - 5Narrow high pulls s/s oly bb curls wide grip60 - 10 ( bar - 10 ), 72 - 8 ( 30kg - 8 ), 84 - 6 ( 40kg - 6 ), 96 - 5.5 ( 45kg - 4 clean 2 cheats )wide grip pull downs 60 - 15 Share this post Link to post Share on other sites
fng 14 Report post Posted October 21, 2014 tuesday chestpick of a day timing wise, had club agm 7 tonight, and had to go to navy base to get on a superyacht in the slipway and measure up for a job at 3pm, plenty of time .....didn't get out of base until just on 5, traffic f*#k. decided to go straight to gym via nz muscle for a protien rtd, and an couple of ammino testersnow row walk bike whateverpeak hour, and the flat bench is free in the wide rackbar 30, 30 - 15, 50 - 12, 80 - 8, 100 - 3x2, 80 - 6, 60 - 12 short restsincline smith 20 - 12, 40 - 8, 50 - 6, 60 - 4 , 40 - 6decline db 15's - 12, 20's - 10, 25's - 8tries tbar push downsdb kick backsrope push down n outs Share this post Link to post Share on other sites