disasterpiece Posted August 8, 2007 Report Share Posted August 8, 2007 Decided to start doing this to keep a record of what I'm doing in the gym, diet etc... Comments welcome...Wednesday 8th Back / BicepsPulldown Reverse Grip50lbs x15100lbs x12150lbs x10170lbs x8BB Bent Over Row Reverse Grip40kg x1550kg x1260kg x975kg x8Seated Cable Row50lbs x 15120lbs x10140lbs x8150lbs x8Iso High Row60kg x1060kg x960kg x9BB Standing Curl55lbs x1570lbs x1280lbs x1080lbs x10EZ Bar Preacher Curl 30kg x1240kg x1040kg x940kg x8DB Preacher Curl20kg(per DB) x1522.5kg x1025kg x925kg x9Cable Curl40kg x1045kg x950kg x8FoodMeal 1 - 2 Whole Eggs, 6 Egg Whites, 2 Medium BananasMeal 2 - 210g Salmon, 2 Cups Brown Rice (Cooked)Meal 3 - 250g Chicken Breast, 250gm Kumara (Cooked)Meal 4 - 210g Salmon, 2 Cups Brown Rice (Cooked)Meal 5 - 250g Chicken Breast, 250gm Kumara (Cooked)Meal 6 - Protein Shake, 1 Medium Banana Quote Link to comment Share on other sites More sharing options...
Varven Posted August 9, 2007 Report Share Posted August 9, 2007 Good job on the journal.. stay on top of it!I am soo envious of your diet.I wish I had the resources or the ability to keep up with it... Quote Link to comment Share on other sites More sharing options...
disasterpiece Posted August 9, 2007 Author Report Share Posted August 9, 2007 Thursday 9th Delts / AbsDB Lateral Raise10kg x1515kg x1217.5kg x917.5kg x9BB Upright Row Close Grip20kg x1230kg x930kg x8Seated DB Shoulder Press17.5kg x 1520kg x1022.5kg x825kg x8Seated BB Behind Neck Press20kg x1230kg x940kg x940kg x9Decline Crunches Holding BB To Chest25lbs x2535lbs x2245lbs x1845lbs x18Crunch Machine Thingy 90lbs x22120lbs x18130lbs x18150lbs x12FoodStays the same for 6 training days, 1 day off... Quote Link to comment Share on other sites More sharing options...
andy_r Posted August 9, 2007 Report Share Posted August 9, 2007 FoodMeal 1 - 2 Whole Eggs, 6 Egg Whites, 2 Medium BananasMeal 2 - 210g Salmon, 2 Cups Brown Rice (Cooked)Meal 3 - 250g Chicken Breast, 250gm Kumara (Cooked)Meal 4 - 210g Salmon, 2 Cups Brown Rice (Cooked)Meal 5 - 250g Chicken Breast, 250gm Kumara (Cooked)Meal 6 - Protein Shake, 1 Medium BananaHope you've got plently of good veges in there too somewhere? Quote Link to comment Share on other sites More sharing options...
Cammo Posted August 9, 2007 Report Share Posted August 9, 2007 FoodMeal 1 - 2 Whole Eggs, 6 Egg Whites, 2 Medium BananasMeal 2 - 210g Salmon, 2 Cups Brown Rice (Cooked)Meal 3 - 250g Chicken Breast, 250gm Kumara (Cooked)Meal 4 - 210g Salmon, 2 Cups Brown Rice (Cooked)Meal 5 - 250g Chicken Breast, 250gm Kumara (Cooked)Meal 6 - Protein Shake, 1 Medium BananaHope you've got plently of good veges in there too somewhere?I was just about to ask about the veges... Quote Link to comment Share on other sites More sharing options...
disasterpiece Posted August 9, 2007 Author Report Share Posted August 9, 2007 Hope you've got plently of good veges in there too somewhere?Lol. I hate veges 8) . But I usually mix Broccoli, Coli flour, Beans, Carrots and Corn in with the chicken meals. I don't know if there good veges but my partner and I cook our meals at the same time and shes on vege/no food diet lol so we just mix heaps of chicken and veges in at the same time.. Quote Link to comment Share on other sites More sharing options...
disasterpiece Posted August 10, 2007 Author Report Share Posted August 10, 2007 Friday 10th QuadsLeg Extension Warm up25kg x1530kg x1230kg x1230kg x12Leg Press Sled200kg x15280kg x9320kg x9320kg x8Hack Squat80kg x 12120kg x12160kg x9Leg Extension35kg x1240kg x1050kg x8 Quote Link to comment Share on other sites More sharing options...
disasterpiece Posted August 11, 2007 Author Report Share Posted August 11, 2007 Sunday 12th Quads / Chest / AbsBB Back Squats80kg x15120kg x12120kg x10120kg x9Leg Press Sled200kg x15240kg x12280kg x12 320kg x9360kg x8 75% Range Of Motion BUT A Personal RecordDecline BB Press40kg x1550kg x1260kg x870kg x8Incline DB Press22.5kg x1522.5kg x1222.5kg x12 Chest Press Machine50kg x1555kg x1260kg x12 Crunch Machine70lbs x30110lbs x30130lbs x25150lbs x15150lbs x15150lbs x10Captains Chair Leg Raise w/ 5kg Medicine Ball Between Knees12x3 Quote Link to comment Share on other sites More sharing options...
FastFreddy Posted October 2, 2007 Report Share Posted October 2, 2007 so whats the goal? to burn your self out with reps? Quote Link to comment Share on other sites More sharing options...
Cammo Posted October 3, 2007 Report Share Posted October 3, 2007 so whats the goal? to burn your self out with reps?I gotta agree with Mr HD on this one - those rep ranges seem a little high.You should be treating your abs like any other muscle - up the intensity & lower the reps or you may as well be doing a cardio session. Quote Link to comment Share on other sites More sharing options...
Dumbelldog Posted October 3, 2007 Report Share Posted October 3, 2007 IMO the reps are too high on everything except for the legs. In my opinion legs need a minimum or 8-10 reps and a max of up to 20-25. Quote Link to comment Share on other sites More sharing options...
Cammo Posted October 3, 2007 Report Share Posted October 3, 2007 IMO the reps are too high on everything except for the legs. In my opinion legs need a minimum or 8-10 reps and a max of up to 20-25.I've added some good size to my legs doing 6 reppers, although every so often I'll throw in some widow makers just to spice things up. Quote Link to comment Share on other sites More sharing options...
Dumbelldog Posted October 3, 2007 Report Share Posted October 3, 2007 IMO the reps are too high on everything except for the legs. In my opinion legs need a minimum or 8-10 reps and a max of up to 20-25.I've added some good size to my legs doing 6 reppers, although every so often I'll throw in some widow makers just to spice things up.Yip not saying that that's not possible I just reckon as a general rule it takes more reps to properly stimulate the muscle fibres in the legs. Most people will fing it very dificult to use enough weight to get the job done properly at that rep range. Quote Link to comment Share on other sites More sharing options...
disasterpiece Posted October 3, 2007 Author Report Share Posted October 3, 2007 Hi Everyone,I havent done anything on this journal for a while. I have still been training since then but I haven't really had time to get on the computer much. Many of the varibles of my training have changed also.... I will post tonights workout and am going to try my best to keep it up to date. - those rep ranges seem a little high.You should be treating your abs like any other muscle - up the intensity & Just abs that seem to high?IMO the reps are too high on everything except for the legs. In my opinion legs need a minimum or 8-10 reps and a max of up to 20-25.I've added some good size to my legs doing 6 reppers, although every so often I'll throw in some widow makers just to spice things up.Yip not saying that that's not possible I just reckon as a general rule it takes more reps to properly stimulate the muscle fibres in the legs. Most people will fing it very dificult to use enough weight to get the job done properly at that rep range.Thanks for comments Dumbelldog. My body is not correctly proportioned atm, I have big quads and everything else sucks lol well my upper body is starting to come up to par i guess. I find starting at high reps and working down to even 5-6 reps works great for legs. I have experienced large mass gains by doing this style of training(15-12-10-8-6). I didnt do this with other parts like chest as I am a bit weak in that area so I guess I was trying to build strength by doing higher reps for all sets.Like I say my training has changed alot and I will very much welcome everyones comments on it once I have been to the gym tonight. Quote Link to comment Share on other sites More sharing options...
disasterpiece Posted October 4, 2007 Author Report Share Posted October 4, 2007 QuadsLeg Press220kg x 15260kg x 12300kg x 10340kg x 8Full Hack Squat60kg x 15100kg x 12140kg x 8100kg x 10BB Full Back Squat100kg x 12140kg x 10160kg x 8Leg Extension40kg x 2045kg x 15 50kg x 1555kg x 1060kg x 8 Quote Link to comment Share on other sites More sharing options...
Dumbelldog Posted October 4, 2007 Report Share Posted October 4, 2007 QuadsLeg Press220kg x 15260kg x 12300kg x 10340kg x 8Full Hack Squat60kg x 15100kg x 12140kg x 8100kg x 10BB Full Back Squat100kg x 12140kg x 10160kg x 8Leg Extension40kg x 2045kg x 15 50kg x 1555kg x 1060kg x 8That looks fairly good to me. Quote Link to comment Share on other sites More sharing options...
SamWelly Posted May 11, 2008 Report Share Posted May 11, 2008 Why is your upper body so weak in comparison to your legs? Quote Link to comment Share on other sites More sharing options...
disasterpiece Posted May 11, 2008 Author Report Share Posted May 11, 2008 Why is your upper body so weak in comparison to your legs?I'm not a 100% sure but I think it is becasue when I first started going to the gym I didnt know what I was doing I also didn't have any goals so I just went back doing the same things i enjoyed doing, squats etc.... Quote Link to comment Share on other sites More sharing options...
IronGame Posted May 11, 2008 Report Share Posted May 11, 2008 FoodMeal 1 - 2 Whole Eggs, 6 Egg Whites, 2 Medium BananasMeal 2 - 210g Salmon, 2 Cups Brown Rice (Cooked)Meal 3 - 250g Chicken Breast, 250gm Kumara (Cooked)Meal 4 - 210g Salmon, 2 Cups Brown Rice (Cooked)Meal 5 - 250g Chicken Breast, 250gm Kumara (Cooked)Meal 6 - Protein Shake, 1 Medium BananaHope you've got plently of good veges in there too somewhere?And no fats :shock: Quote Link to comment Share on other sites More sharing options...
SamWelly Posted May 11, 2008 Report Share Posted May 11, 2008 Lots of fats in Salmon and egg yolks... Quote Link to comment Share on other sites More sharing options...
disasterpiece Posted May 11, 2008 Author Report Share Posted May 11, 2008 Why is your upper body so weak in comparison to your legs?Actually SamWelly I am genuinely interested in hearing about any kind of technique you have used to get ur bench upto wear it is... Have u ever followed a specific program or have u always done pyrimid style sets and reps as it appears your doing now? Quote Link to comment Share on other sites More sharing options...
IronGame Posted May 12, 2008 Report Share Posted May 12, 2008 Lots of fats in Salmon and egg yolks...There's f*ck all fat in two egg yolks and im assuming its tinned salmon, if fresh thats another story. Quote Link to comment Share on other sites More sharing options...
disasterpiece Posted May 12, 2008 Author Report Share Posted May 12, 2008 Lots of fats in Salmon and egg yolks...There's f*ck all fat in two egg yolks and im assuming its tinned salmon, if fresh thats another story.We must eat different eggs and salmon to each other lol. or are u meaning the fat in tinned salmon is bad? there is about 10grams of fat to a 36gram portion of protein. Quote Link to comment Share on other sites More sharing options...
SamWelly Posted May 12, 2008 Report Share Posted May 12, 2008 Why is your upper body so weak in comparison to your legs?Actually SamWelly I am genuinely interested in hearing about any kind of technique you have used to get ur bench upto wear it is... Have u ever followed a specific program or have u always done pyrimid style sets and reps as it appears your doing now?I started with a 60-70kg bench 2 years ago. Since then have trained it once a week, every set to failure - 8-10 reps, 4-5 sets. With no real change in regime. Have now started to incorperate a lot more incline bench (PB is now 160kg for 6) and Dumbell Flys to add some more mass. Shoulder strength directly relates to press strength. Standing militarys and seated DB press seems to work well. Blocks are awesome if you know how to use them. If I start to plateu I will start bringing them back in. Quote Link to comment Share on other sites More sharing options...
IronGame Posted May 12, 2008 Report Share Posted May 12, 2008 Lots of fats in Salmon and egg yolks...There's f*ck all fat in two egg yolks and im assuming its tinned salmon, if fresh thats another story.We must eat different eggs and salmon to each other lol. or are u meaning the fat in tinned salmon is bad? there is about 10grams of fat to a 36gram portion of protein.I think its more likley our idea of a good amount of fat that is different. So your getting around 30-35gm a day? And your carbs are quite high so your not likley cutting. Personally I would add a tblsp of XV olive oil to each meal and a few grams of fish oil throughout the day. Quote Link to comment Share on other sites More sharing options...
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