deegee Posted July 19, 2005 Report Share Posted July 19, 2005 time to pump up the food and go nuts man :grin: big food = big gainsjono is on a food crusade!!but right though Quote Link to comment Share on other sites More sharing options...
Growth Posted July 19, 2005 Report Share Posted July 19, 2005 Looks like you are making some really good progress mate, well done! Quote Link to comment Share on other sites More sharing options...
Simo Posted July 22, 2005 Author Report Share Posted July 22, 2005 Yesterdays Workout (Friday)BB Bench60 x 12DB Press20 x 1225.5 x 826.5 x 830 x 4DB Fly10 x 813.5 x 816.5 x 8Cable Cross Over18 x 824 x 830 x 6Shoulder Press (smith, wieght added only)0 x 1510 x 1230 x 640 x 3DB Lateral Raise8.5 x 1210 x 811 x 8Seated DB raise6 x 16DB Front lateral (at home)12 x 812 x 812 x 812 x 8Felt good as, 30kg db press was my short term goal, 40kg by the end of the year. shoulders felt good but more work still needed. :grin: getting close to my pbs, should be busting some of them soon. Quote Link to comment Share on other sites More sharing options...
jono Posted July 22, 2005 Report Share Posted July 22, 2005 nice work on the db press's man. good to see you have goals, and are reching them Quote Link to comment Share on other sites More sharing options...
Growth Posted July 23, 2005 Report Share Posted July 23, 2005 the 40kg DBs will come sooner than you think, dont be afraid to try higher wieghts...youll be surprised. Quote Link to comment Share on other sites More sharing options...
Simo Posted July 24, 2005 Author Report Share Posted July 24, 2005 Cheers guys,yeh 30s was pretty hard, i found my arms were shaking especially at the elbows, and that was the most distracting thing, i felt if i concentrated and squezed hard they would go up, the weights only go to 57kg, so 40kg is one of the last ones and should be respectable. Quote Link to comment Share on other sites More sharing options...
Simo Posted July 26, 2005 Author Report Share Posted July 26, 2005 Mondays Workout (yesterday)Squats60 x 1270 x 875 x 820 x 15Leg Extension48 x 854 x 860 x 866 x 8Seated Calf Raise36 x 842 x 848 x 854 x 8 (these were too easy)Pushdown18 x 1024 x 1024 x 1033 x 8Hyper ExtensionBW x 1215 x 1215 x 12went in the morning and only had 700cal in me, so felt tired as crap at the end there, still felt good, was definately time for a leg day, they have been a bit negleted of late. those squats were killer tho, i did them properly, and i can assure you i am feeling it today. Quote Link to comment Share on other sites More sharing options...
jono Posted July 26, 2005 Report Share Posted July 26, 2005 good workout on the squats man. form is #1. lol today i saw this dude in the gym doing 10pps legpress (1inch ROM) with 2 spotters rofl Quote Link to comment Share on other sites More sharing options...
Growth Posted July 26, 2005 Report Share Posted July 26, 2005 Good solid workout there mate, do you train specifically in the 8-12rep range? Quote Link to comment Share on other sites More sharing options...
Simo Posted July 26, 2005 Author Report Share Posted July 26, 2005 Yeh i think all gyms have some dudes like that.yip i usually work in the 8-12 rep range, sometimes a little lower, but had no energy and so obviously it was quite difficult, especially squats. Going to tackle my back today, see how that goes... :pfft: Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted July 27, 2005 Report Share Posted July 27, 2005 Nice one Simo. That's the range I'd normally train in too.I'm racking my brains, trying to think what "Pushdowns" might be if you're doing them on leg/lower back day? Quote Link to comment Share on other sites More sharing options...
deegee Posted July 27, 2005 Report Share Posted July 27, 2005 good looking leg day there. pushdowns? Quote Link to comment Share on other sites More sharing options...
Simo Posted July 27, 2005 Author Report Share Posted July 27, 2005 yeh sorry guys, my split looks like this.Chest/shouldersBack/biceps/forearmLegs/tricepsSo its the tricep pushdowns im doing, its a bit of a weird split but i could never do all the arm muscles in one session like some, as the group at the end always worked more and so could do less. I no i only did one ex for tri's but i was damn tired by that stage as not enough cals.However much better day today, \/\/\/\/\/\/\/ Quote Link to comment Share on other sites More sharing options...
Simo Posted July 27, 2005 Author Report Share Posted July 27, 2005 Wednesday's WorkoutDeadlift60 x 880 x 8100 x 6110 x 6120 x 2125 x 1 (new pb) :pfft: Machine One arm row54 x 866 x 878 x 8Preacher Curl10 x 12 30 x 830 x 830 x 8DB Curl10 x 811 x 813 x 8DB Hammer10 x 811 x 813 x 8DB Shrugs41.5 x 1241.5 x 8The Hammers and curls were mixed in together, not really a super set as i rested between all. New Pb for Deads, they felt real good today, good form, back felt strong could have done 130, so maybe next time. Didnt do much else as its late and it was damn busy, like damn damn busy. still im happy as :grin: Maybe 150kg 1rm by the end of the year. Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted July 27, 2005 Report Share Posted July 27, 2005 That's quite a solid deadlift mate. Well done. :nod: Quote Link to comment Share on other sites More sharing options...
Growth Posted July 27, 2005 Report Share Posted July 27, 2005 Wow mate really nice deadlifting! Good to see your strength is up and up. Quote Link to comment Share on other sites More sharing options...
Ash Posted July 27, 2005 Report Share Posted July 27, 2005 Great work on that deadlift! Quote Link to comment Share on other sites More sharing options...
Simo Posted July 27, 2005 Author Report Share Posted July 27, 2005 Thanks, the key is eating, like all of you have said, i train less than last year but im progressing much faster, all because i eat more. Id like to get deads to 140kg as three plates a side is pretty impressive, and i seen only one other dude in the gym that does that much (and he is massive).Im currently getting about 3000cal - 4500cal, i figure the maintenence level is about 3000, but im finding it difficult to eat constantly 4500-5000cal and am usually around 3700 whcih is clearly not enough if i want to get past 76kg, got any advice... Quote Link to comment Share on other sites More sharing options...
Ash Posted July 27, 2005 Report Share Posted July 27, 2005 Im currently getting about 3000cal - 4500cal, i figure the maintenence level is about 3000, but im finding it difficult to eat constantly 4500-5000cal and am usually around 3700 whcih is clearly not enough if i want to get past 76kg, got any advice...LOL I am 106kg and I am getting 3800-4500 cal a day, so you're way ahead of me Quote Link to comment Share on other sites More sharing options...
Growth Posted July 27, 2005 Report Share Posted July 27, 2005 mate you just have to force yourself, you will get used to eating heaps if you constantly do it. I find peanut butter is a good one for getting cals up, it has alot of fat (around 50%) but if you get a good natural one then most of the fat, 40%+, will be good fat anyway. Fat is the most calorie dense macro, 9cals per gram, both protein and carbs are 4cals per gram.So you supplement with flax see oil or other EFAs?Half of one of those little tubs of peanut butter (375g) will give you around 1200cals and its really easy to eat half a tub a day, im trying to get to a whole tub a day, that will mean around 2400cals just from the peanut butter.Just make sure when you look at the label that most of the fats are good. Quote Link to comment Share on other sites More sharing options...
jono Posted July 28, 2005 Report Share Posted July 28, 2005 good to see some solid gains man Quote Link to comment Share on other sites More sharing options...
Simo Posted August 3, 2005 Author Report Share Posted August 3, 2005 Wednesdays Workout.DB Press25.5 x 1025.5 x 826.5 x 728 x 428 x 3DB Fly10 x 1211.5 x 1016.5 x 820 x 6Seated DB Laterals6 x 1010 x 5Standing DB Laterals10 x 10DB Front Laterals8.5 x 1010 x 811.5 x 813.5 x 8Shoulder Press (smith, just added weight)0 x 1210 x 1020 x 1030 x 840 x 4 (damn, lagging a bit here)DB Rear Delts10 x 810 x 813.5 x 8Really pushed shoulders today, they are lagging abit, chest felt good after a few sets, didnt feel good enough for 30s, the 28s felt heavy enough. Flys feeling stronger. Had a break as i had a huge weekend and had lots of organising to do and only recoverd fully yesterday, not too much drinking, just not enough sleep, which is probably worse i suppose. Quote Link to comment Share on other sites More sharing options...
Growth Posted August 3, 2005 Report Share Posted August 3, 2005 Hey mate, your workouts are looking good! Are you packing the food in and preparing for your gym sessions each time? Quote Link to comment Share on other sites More sharing options...
jono Posted August 3, 2005 Report Share Posted August 3, 2005 keep hitting those shoulders man. mine responded really quickly once i started training em Quote Link to comment Share on other sites More sharing options...
Ash Posted August 3, 2005 Report Share Posted August 3, 2005 Jono's right, just keep hammering those delts and as long as you're eating properly and not overtraining them, you'll get good results. Quote Link to comment Share on other sites More sharing options...
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