fng 14 Report post Posted October 22, 2014 wednesday shoulders trapssemi normal dayrowwarm up sets 5kg flys - 30, press 16db side rasies - 10 - 10, 12 - 8, 15 - 6, 15 - 6seated arnie db press 15 - 12, 17.5 - 10, 20 - 8, 22.5 - 6, 25 - 5, 27.5 - 3, 30 - 2, 32.5 - 1alt db front raise s/s rear rasies 8 - 10, 9 - 10, 10 - 10, 12 - 8tried one ended bb overhead press, worked better on kneesbar 15, +10kg - 12, 20kg - 10, 30kg - 8db shrug 35 - 10, 37.5 - 10, 40 - 10, 42.5 - 8, 45 - 8cable upright row rope handle 50 - 12, 68 - 10, 86 - 8, 104 - 6abbswalk dog Share this post Link to post Share on other sites
fng 14 Report post Posted October 23, 2014 thursday legsbit of an up down day, ladders stairs, etc etcrowwarm up sets 20, air squats, 15 front squats bar onlybb back squats 60 - 6 ( wasn't heavy just no volume drive ) 80 - 5, 100 - 4, 120 - 3, 120 - 2x4, 100 - 2, 80 - 4, 60 - 6stiffs bar - 10, 20 - 10, 30 - 10, 40 - 10leg press 160 - 10, 200 - 8, 240 - 6, 280 - 4, 320 - 2, 360 - 0.5 ( got it up, the down slowly to the stops and that was it )lying leg curl single leg 30 - 12, 36 - 10, 42 - 8, 48 - 6standing calf raises 96 - 10x5setstried lunges - failedwalk dog slowly Share this post Link to post Share on other sites
Rebel101 178 Report post Posted October 23, 2014 thursday legsbit of an up down day, ladders stairs, etc etcrowwarm up sets 20, air squats, 15 front squats bar onlybb back squats 60 - 6 ( wasn't heavy just no volume drive ) 80 - 5, 100 - 4, 120 - 3, 120 - 2x4, 100 - 2, 80 - 4, 60 - 6stiffs bar - 10, 20 - 10, 30 - 10, 40 - 10leg press 160 - 10, 200 - 8, 240 - 6, 280 - 4, 320 - 2, 360 - 0.5 ( got it up, the down slowly to the stops and that was it )lying leg curl single leg 30 - 12, 36 - 10, 42 - 8, 48 - 6standing calf raises 96 - 10x5setstried lunges - failedwalk dog slowlyAfter all that work I am not surprised it was a slow walk Share this post Link to post Share on other sites
fng 14 Report post Posted October 28, 2014 tuesday, well monday - backhad a four day weekend Fri - Mon was good being human againrow, good had plenty of godeadliftsbar 15, 70 - 12, 110 - 8, 150 - 4, all raw, added belt 170 - 1 Grip would do another, added straps 180 - 1, 185 - 1wide grip pulldowns 60 - 10, 72 - 8, 82 - 6, 96 - 6, 108 - 4bent over bb rows bar - 12, 30 - 12, 40 - 12, 50 - 12, 60 - 10narrow grip high pulls 60 - 10, 72 - 8, 84 - 6, 96 - 6tredmill 20plus mins 1.8k Share this post Link to post Share on other sites
fng 14 Report post Posted November 5, 2014 wednesday weekwell I've been slack, and busy with work/play. so you could say Ive had a deload week off.Rowed 4k two nights ago......Nearly didn't make it tonight, but thought f - it just go do upper body - keep it simpleRow 2000 mtrs 8min 56secDead lifts - bar 15 deep, 70 - 10, 110 - 6, 150 - 4 all raw felt good. thought hmmm, added belt and went 190 - 1 no straps, got it, felt good. So tried again after about 3mins rest 190 - 1 yup got it again - grip struggled but didn't drop it. So new pb and without straps - might just get 200 this yearwide grip pulldowns 60 - 10, 72 - 8, 84 - 6, 94 - 4incline smith 20 - 10, 40 - 8 , 60 - 3x2flt bench 60 - 10, 80 - 6, 100 - 3, 120 - 1seated arnie db press 20 - 10light abbshome for dog walk, park was full of fireworks and people Share this post Link to post Share on other sites
fng 14 Report post Posted November 7, 2014 legs - gym shuts at 8pm on friday's ( just dumb in todays 24hr world )short row - running latewarm up - air squats 20, front squats bar only low box 16squats 60 - 10, 80 - 8, 100 - 4x2, 120 - 2x2, 140 - 1 full depth felt good, shoulda done more but was looking at clockstiffs bar only 20 repsleg press 200 - 6, 240 - 6, 280 - 6, 320 - 1lyn leg curl single leg 30 - 12, 36 - 10, 42 - 8, 48 - 6standing calf raises 10 x 4walk dog Share this post Link to post Share on other sites
fng 14 Report post Posted November 10, 2014 monday - backwas running late, then had a couple of overseas emails turn up that I had to rely to so I wouldn't lose another day. Thought I'd go past Wolf's and see if I could do a casual. But their office hours 9-9, so that didn't happen. carried on to milford 24hrrow 2000 mtrs 8.49Dead lifts, bar 20 deep, 70 - 10, 110 - 8, 150 - 4, all raw, could have done more but grip wasn't there today. added belt 190 - 0 couldn't hold it, added straps 190 - 1, loaded 200, got it about 50mm off the ground.... not yet, but it will happen.wide grip chins 5,4,3.5,3,3bent over bb rows 40 - 10, 60 - 8, 80 - 6, 100 - 3, 60 - 8tried a few different machines one set eachlight abbssupermarketdog walk Share this post Link to post Share on other sites
fng 14 Report post Posted November 11, 2014 tuesday chestshort row 2000mtrsinlcine smith 20 - 10, 40 - 8, 60 - 6x2flat bench 60 - 10, 80 - 6, 100 - 4, 120 - 1, 110 - 1, 100 - 3, 90 - 4, 80 - 6cable crossover low 20 - 10, 26 - 10, 32 - 10, 38 - 10db pull overs 15 - 10, 17.5 - 10, 20 - 10x2 s/s with cable crunchestreadmill Share this post Link to post Share on other sites
fng 14 Report post Posted November 12, 2014 wednesday shoulders trapsrowwarm up sets 5kg dbs flys 20 - press 15db flys 10 - 10, 12 - 8, 15 - 6x2arnie db press 15 - 12, 17.5 - 10, 20 - 8, 22.5 - 6, 25 - 6, 22.5 - 4, 27.5 - 3, 30 - 2, 32.5 - 0db front raises s/s with seated rears 10 - 10, 12 - 10, 12 - 8, 12 - 6Db shrugs 35 - 10, 37.5 - 10, 40 - 10 , 42.5 - 8, 45 - 8rope handles up roght cable row 56 - 10, 68 - 10, 80 - 8, 92 - 6, 104 - 4.5abbstreadmill Share this post Link to post Share on other sites
fng 14 Report post Posted November 13, 2014 thursday legsrowwarm up sets air squats 20, front bar only low box 15Squats 60 - 10, 80 - 8, 100 - 6, 120 - 2x2, 140 - 1, 100 - 2x2Stiffs bar only 20leg press 200 - 6, 240 - 6, 280 - 6, 320 - 3leg curl single leg 30 - 12, 36 - 10, 42 - 8, 48 - 6calf raises 96 - 10x4walk Share this post Link to post Share on other sites
fng 14 Report post Posted November 14, 2014 friday armsrowmad rush, got there on time, but wait there's one of those challange groups going, weights everywhere, racks half empty ......Pissed offshambles of a work out, good pump thoughabbsdog walkwent passed wolf's for another look on way home Share this post Link to post Share on other sites
fng 14 Report post Posted November 17, 2014 monday - backwent to the warehouse and brought some $15 chuck tailor nock offs with a flat low sole, feels like I'm walking up hill a little....RowDeadlifts bar 15 low at bottom, 70 - 10, 90 - 6, 150 - 4 all raw, could have done more but had another goal. added belt n straps 190 - 1 felt good went up clean, loaded 200 - and got, it felt good, I cerntainly changed colour and made a bit of noise. but got it - new pbdecided to take it a little easy and safe after thatwide grip frnt pull downs 60 - 12, 72 - 10, 84 - 8, 96 - 6supported t-bar wows 20 - 12, 30 - 10, 40 - 8, 50 - 6narrow grip high pulls 60 - 12, 72 - 10 ran out of timewalk Share this post Link to post Share on other sites
fng 14 Report post Posted November 18, 2014 tuesday chestworked late, then had a meeting, so trained late at milford 24hrwas different, but okrowincline smith 20 - 10, 40 - 8, 60 - 6x2flat bench 60 - 10, 80 - 6, 100 - 2x2, 120 - 1, 100 - 2x2, 80 - 6tried cables but stupid machine where there too close togethertried the only other press machine 5 setsdb flys finishing with elbows close together plams facing me - lotshanging leg rasisesdog walk Share this post Link to post Share on other sites
fng 14 Report post Posted November 19, 2014 wednesday shoulder/trapsrow 2000mtrs warmup setsdb flys 10 - 10, 12 - 8, 15 - 6x2seated arnie db press 20 - 10, 22.5 - 8, 25 - 6, 27.5 - 2front rasies s/s rear flys 8 - 10, 9 - 10, 10, 10, 12 - 8barbell shrugs 60 - 10, 80 - 10, 100 - 8, 120 - 6, 120 - 4kettle bell upright row 28 - 12x5walk dog Share this post Link to post Share on other sites
fng 14 Report post Posted November 23, 2014 Thursday came and went, work work work Friday, nearly the same, wasn't going to make the regular gym, but did get to Wolfs glenfield for a causual. all weights in pounds so all weights up a fraction Legs/ arms Row warn up sets bb squats 60 - 10, 80 - 8, 100 - 6, 120 2x2,140 - 1, 120 - 1, 100 - 2x2stiffs bar only 20repsleg press 160 - 10, 200 - 8, 240 - 6, 280 - 4strange seated leg curl machine - lots was goodstanding calf raises - lots tri push downstri db kick backs ult db curlseasybar curls walk dog Share this post Link to post Share on other sites
fng 14 Report post Posted November 24, 2014 Monday back I could have just as easily not gone tonight, but glad I did in the end. Row - 10 mins dead-lifts - bar 15, 70 - 10, 110 - 8, 150 - 4, 180 - 1 with belt, 200 - 0x2 failed at 200 tonight, but the 180 went really well without straps wide grip pull downs, 60 - 12, 72 - 10, 84 - 8, 96 - 6, pull ups 2x2 bent over bb rows, bar - 20, 40 - 12, 60 - 10, 80 - 8, 100 - 4, 80 - 6, 60 - 10 narrow grip high pulls, 60 - 12, 72 - 10, 84 - 8, 96 - 6 walk dog Share this post Link to post Share on other sites
fng 14 Report post Posted November 25, 2014 Tuesday chest row incline smith 20 - 10, 40 - 8, 60 - 6, 70 - 4 flat bench 60 - 10, 80 - 8, 100 - 3x2, 120 - 1x2, 100 - 2x2, 80 - 6 cable cross overs 20 - 15x5 db pullovers 20 - 12x5 abbs walk Share this post Link to post Share on other sites
fng 14 Report post Posted November 26, 2014 Wednesday shoulders/traps row warm up sets db flys 10 - 12, 12.5 - 10, 15 - 6,8 seated arnie db press 20 - 10, 22.5 - 8, 25 - 5, 27.5 - 3, 30 - 0.5 alt db front raise 10 - 10x4 seated bo rear raise 10 - 10x4 bb shrugs 60 - 12, 80 - 10, 100 - 8, 120 - 6x2 kettle bell upright rows 28 - 12x5 abbs walk Share this post Link to post Share on other sites
fng 14 Report post Posted November 27, 2014 Thursday legs worked late which meant had to go to milford 24hr row had good energy and felt good until my warm up sets, where I felt like a train wreck. had a stretching session, but didn't feel any better for squats. canned it and went to a leg press machine, did shit loads of sets from 60 odd kg to 8 reps of full stack ? and back down to 20 reps at 60 odd kg. felt good without all the groans and tweaks abbs lots home Share this post Link to post Share on other sites
Rebel101 178 Report post Posted November 27, 2014 Thursday legs worked late which meant had to go to milford 24hr row had good energy and felt good until my warm up sets, where I felt like a train wreck. had a stretching session, but didn't feel any better for squats. canned it and went to a leg press machine, did shit loads of sets from 60 odd kg to 8 reps of full stack ? and back down to 20 reps at 60 odd kg. felt good without all the groans and tweaks abbs lots home Must have been very late looking at the post time Hope you managed to fit enough sleep in, and poor dog did not get his walk :pale: Share this post Link to post Share on other sites
fng 14 Report post Posted November 28, 2014 7.5 hours, and dog got a good run around earlier Share this post Link to post Share on other sites
fng 14 Report post Posted November 28, 2014 Friday arms Joined Wolfs Glenfield tonight, weights in pounds, so didn't note them, but did similar to normal row 2000mtrs 8.48 triestbar push downsdb kick backsezybar skull crushers biesalt db curlsezybar preacher wide gripdesending db hammer curls trie overhead rope cable extensions abbs walk dog Share this post Link to post Share on other sites
fng 14 Report post Posted December 1, 2014 Monday back Row 10 mins Deadlifts bar- 15, added knee sleeves so I could see what they were like for leg day (certainly warm and moist) 70 - 10, 110 - 8, 150 - 4, added belt 180 - 1, left hand grip struggled at top. had to put it down pretty quick. added straps 180 - 1 went up sweet. loaded 200kg - 1 went up nice, wasn't easy but nice. Wide grip front pulldowns 120lbs - 12, 150 - 10, 180 - 8, 210 - 6, 240 - 4 all with straps Bent over BB rows 40kg - 12, 60 - 10, 80 - 8, 100 - 6, 60 - 10 last three sets belt n straps Narrow high pulls 120lbs - 12, 150 - 10, 180 - 8, 210 - 6, 240 - 4 all with straps Abbs Walk Dog Share this post Link to post Share on other sites
fng 14 Report post Posted December 2, 2014 tuesday chest row new gym new machines/gear so lots to try incline press - bit like a db press but a machine that takes plates20.4kg side - 10, 33kg - 8, 45kg - 6&4 bench - one tried is lower, keeped lifting arse off bench60.8 - 10, 86 - 8, 104 - 1x6, 115 1x2, 124 - got a good negative, 115 - 1, 104 -1, 86 - 6 peck deck with forearm pads - 5 sets 12 - 4 reps decline bench 60.8kg 10x3, 8, 5 db pullovers 40lb - 12x5 abbs dog walk Share this post Link to post Share on other sites
fng 14 Report post Posted December 3, 2014 wednesday shoulders row warm up sets db flys 20lb - 10, 25 - 8, 30 - 6x2 seated db press 40lb - 10, 45 - 8, 50 - 6, 55 - 5, 60 - 3 alt front db raise 20lb - 10x5 seated b/o rear db raise 20lb - 10x5 barbell shrugs 61kg - 12, 83,4 - 10, 106 - 8, 128.6 - 6&4 rope handle upright cable rows 12-6 reps x 5 sets finish stack plus 7.5lb abbs walk dog Share this post Link to post Share on other sites