Jump to content

journal for next year


wilty

Recommended Posts

hey all thought i would start up a journal not too sure if will have alot of time but will update it as much as i can.

So here goes

Chest today

incl bp bb

80kg*10

80kg*10

85kg*10

90kg*8

BP BB

60kg*20

80kg*12

90kg*10

100kg*8

INCL FLE

27kg*10

27kg*10

27Kg*10

20kg*10 dp set

DECL BP

80kg*15

80Kg*14

100kg*8

100kg*8

DIPS

BWT 3*12

stand calf

120kg*15

160kg*12

160kg*12

no cardio (not too sure if i should be doing any at all)

workout was good not too sure how i stack up with you guys

WILTY

Link to comment
Share on other sites

Hey all

bicep/tricep workout today and must admit was not up for it at all. Had a decent bicep part of workout but tricep part not so strong.

here goes

ez bar bb curl

30kg*12

40kg*8

40kg*8

45kg*8

incl db curl

16kg*8

18kg*8

18kg*8

23Kg*7 (damn full pump by this point)

hammer curl

18kg*8

20kg*8

2okg*8

23kg*7

21's

3sets with 25kg (full pump now)

Pushdown

(not sure of weights if in ilbs or kgs with pin mach)

63*12

84*10

84*10

91*8

rope pushdown

42*11

49*10

49*10

skull crushers

30kg 3*10 (could not get into the grove with this)

db Kick back

10kg*12

12kg*12

16kg*12

So there we go was happy with first part of workout but tricep workout sucked. Also through in some light ab workout

Have added a pic this was taken one week before the wellington nzfbb comp.

post-463-14166816979638_thumb.jpg

Link to comment
Share on other sites

Looking good, Wilty. What were your stats there? You've got good definition in the legs, and good-sized arms. You could possibly focus on bringing up the lats a bit more to accentuate that V-taper. :)

What did your workmates think of you stripping down to your undies in the office? I hope you waited until after hours!

Link to comment
Share on other sites

hey dude thanks for that , yeah my back sucks. I was at about 93kg i competed at 91.9kg, not sure re BF %

I think workmates were use to me stripping off ha ha ha , well they must have been they brought me a bunch of flowers andd good luck card on day i competed ha ha ha :pfft:

Link to comment
Share on other sites

here is todays installment and just for you Jono i did some deadlifts ha ha ha.

Have not been doing them for a while but got back into them.

So buckle up and here we go.

lat cable pulldown

120*15 (wmup)

195*8

195*7

150*9

165*8

Last two sets pulldown to front.

Seated row (hammer strength mach)

100kg*8

100kg*8

110kg*8

120kg*6

Close grip pulldown (hammer strength mach)

100kg* 8

100kg*8

100kg*8

deadlift

100kg*8

110kg*6

110kg*6 :evil:

db row

35kg*12

42kg*10

42kg*9

stand calf raise

120kg 3 sets 15

toe press 160kg 3 sets 20

So there we go another day down

legs tommorow :twisted:

Link to comment
Share on other sites

legs today and the weights may not look impresive but what you may not see are lots of subtle things that i did this workout which really made it a tough workout, especially with the legpress which ended up being really deep leg presses.

Anyway here we go

Leg ext 150lbs 2*15 warm up

squat

100kg*8

100kg*8

110kg*6

110kg*6

leg press

160kg*8

200kg*8

200kg*8

200kg*6

200kg*6 wieghts are plate weights only

leg ext

35kg*8

35kg*8

35kg*8

42kg*8

leg curl

35kg*12

40kg*11

45kg*6

30kg*11

stand calf raise

80kg*12

120kg*12

80kg*10

80kg*10

As i said weights may not look much but with the little changes my legs were fried :twisted:

Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

Loading...


  • Popular Contributors

    Nobody has received reputation this week.

×
×
  • Create New...