SlowlyDeeply

[SlowlyDeeply]

Hey all, haven't really posted much on here since I joined last year. Earlier this year a couple of guys from my gym asked me to join them, so I have been doing their program for about 4 weeks. It's very intense most of the time, but I like it because this is the first time I have actually started to gain strength quickly in a whole year of working out. Anyway, here is today's workout.

Wednesday-Legs: -09/03-70.4 kg bodyweight.

-BB front squats- 55kg X8, 60kg X6, 70kg X 6/7-don't really like this one

:disgusted:

-BB rear squats- 85kg X8, 95kg X7, 100kg X 6/7, 110kg X4

-Leg press 190kgX8, 210kg X6/7, 230kg X6, 255kg X6

-Leg ext.- 12 platesX9, 14 X8, 15 X 7, 15 X7-15 is the highest amount of plates on this machine (no weight markings).

-Lying leg curls(machine)- 36kgX10,42X8,48X6/7, 60X 4

-Standing calf raises(machine)- 124kgX10, X9, X8,X8

-Dead lifts- 40kgX8, 50kg X8, 60kgX8, 70kg X6/7-not so good at this one, need to work on form.

-Lunges-24kg DB's X3 sets

[tinytraps]

Good stuff mate. The exercises that are the hardest to do usually are the best for you. Cherry popped :grin:

[nzmusclemonster]

This thread title is gayer than praying for colon cancer so you can enjoy months of being probed.....

[SlowlyDeeply]

:shrug: I was thinking of this song at the time:

[SlowlyDeeply]

Thursday-Back/Abs:

-Cable row-60,70,80,90kg

-D.B row-18,20,25,27kg

-2 sets chin-ups-X10

-Lat. Pull down(w/ropes)-3X sets 7 plates, 1X set 9 plates

-B.B row-60,70,80,85kgs

-T-Bar row-40,45,50,60kgs

-Upright row w/'z-bar(12.5kg)-10,20,30,35kg +bar

-B.B shrugs-90,100,105

-Reverse crunch w/cable machine- 13,14,15,16 plates

-Leg raise/roman chair- 12 X4 sets

-'Bench crunch'- 12 X4 sets

-Side bends- 24 kg D.B's X4 sets

[SlowlyDeeply]

Friday-Chest/Triceps

-D.B press- 16kg,18.5,22,25

-Incline D.B press- 14,16,18.5,22

-Incline smith machine press-60,70,75

-D.B flyes/flat- 16,18.5,22,22

-Incline D.B fly- 12,14,16kg

-Close grip press- 30,40,45,50kg

-D.B tricep ext. X4

-X4 sets push-ups w/ dumbbells

[SlowlyDeeply]

Monday-Chest/Triceps/Abs

-BB press- 100,120, 140,145kg

-Incline press- 85, 90, 100, 105

-Flat flyes- 18, 20, 22, 25

- Decline press- 100, 120, 130, 140kg

-Weighted dips- 12.5, 15, 17.5, 20kg-only managed about 4 on last set

- Tri. push downs- 55,60,65,75kg

-Overhead DB extensions X3 sets

-Close grip press- 55,60,65,75kg

-Push-ups X2 sets

-Bench crunch- 14X4sets

-Reverse crunch-15,16,17,18plates (20= about 100kg)

[SlowlyDeeply]

Tuesday-Shoulders/Biceps

-Military press- 35,40,50,52.5kg

-Lateral raise DB X4 sets

-Front raise DB X4 sets

-Preacher curls 32.5,37.5, 42.5,45kg

-Alternating DB curls X4 sets

-Straight bar curls/21's X 3 sets-15kg +bar

-Incline db curlsX 4 sets

-Hammer curls X 4 sets

[SlowlyDeeply]

Wednesday- Legs/Triceps

Front squats- 60,65,70kg

Rear squats- 90,100,110,115- would like to get up to and maybe over 120 next time.

Leg press- 208, 228, 238, 258- Am going to get this one up to 280kg next week.

Leg ext.- 14, 15,15,15 plates= highest weight, not sure of actual weight.

Lying curls- 42,48, 54,60kg

Standing calf raise- 124X4- this one's getting too easy, not sure if there are some other calf excersizes to do with this one?

Dead lifts- 40,60, 80kg +bar.

D.B lunge- 24 kg X2 sets

DB tri. ext. -X4 sets

Z-bar ext.- 22.5, 27.5, 27.5, 30kg

'Kick-back cable'-tri. X2 sets

Tri. push down- 60,70,80kg

[Shutupandsquat]

What are your reps? Probably increase the reps for calves as well since it's "too easy" and a standard barbell weighs 20kg.

[SlowlyDeeply]

Hey, thanks for the reply. Usually I just go 10/8/6/4, or as many as I can on the last set. With the calf raises, usually 4 sets of 10 or 12.

[Shutupandsquat]

Try doing 21s on calf raises

7 of the lower half

7 of the higher half

7 full range

[SlowlyDeeply]

Thanks 'Shutupandsquat'. Will give that a go next week.

Thursday. Back/abs

-Cable row 70, 75,85,90kg

-Chin-ups X4 sets

-DB row- 20,22,27,30kg

-T-bar row- 40kg X4 sets

-Lat pull down X4 sets

-BB row- 60kg X4

-Upright row- 35, 40, 42.5, 42.5kg

-Reverse grip BB row- 60kg X4 sets

-BB shrugs- 80,90,100,110kg

-Reverse crunch- 15,16,17,18 plates

-Bench crunch- 14 X 4 sets

-DB side bends- 24kg X4 sets

[SlowlyDeeply]

Friday- Chest

-DB Press- 18.5, 22, 25,27kg

-Incline DB press- 15, 18, 20, 22kg

-Flat DB flyes- 18.5, 22, 25, 27kg

-Incline DB fly- 14, 16, 18, 20kg

-Push-ups X2 sets

-Incline press BB- 90, 100, 110, 115kg

-DB ext X2 sets.

Kept the workout short today. Got to the gym late. Time to eat!

[holdenman]

Friday- Chest

-DB Press- 18.5, 22, 25,27kg

-Incline DB press- 15, 18, 20, 22kg

-Flat DB flyes- 18.5, 22, 25, 27kg

-Incline DB fly- 14, 16, 18, 20kg

-Push-ups X2 sets

-Incline press BB- 90, 100, 110, 115kg

-DB ext X2 sets.

Kept the workout short today. Got to the gym late. Time to eat!

How can you press and flye the exact same weight?

[SlowlyDeeply]

Thanks for bringing that up. Tried lower weight because I just realized I had been doing them wrong for a while. :oops:

Monday- Chest/Tri./Abs

-BB chest press- 120, 130, 145, 160kg

-Incline bb press- 90, 95, 100, 120kg

-DB flyes- 16, 18, 18, 20kg

-Decline db press- 100, 120, 135, 170kg

-Weighted dips- 15, 17.5, 20, 25kg...a couple of months ago I could barely do a full set of these without any weight. Love this excersize

-Push-downs- 60, 75, 80, 80

-Bench crunch -14 X4 sets

-Side bends 24kg X4 sets

-Push-ups X3 sets

[holdenman]

Thanks for bringing that up. Tried lower weight because I just realized I had been doing them wrong for a while. :oops:

Monday- Chest/Tri./Abs

-BB chest press- 120, 130, 145, 160kg

-Incline bb press- 90, 95, 100, 120kg

-DB flyes- 16, 18, 18, 20kg

-Decline db press- 100, 120, 135, 170kg

-Weighted dips- 15, 17.5, 20, 25kg...a couple of months ago I could barely do a full set of these without any weight. Love this excersize

-Push-downs- 60, 75, 80, 80

-Bench crunch -14 X4 sets

-Side bends 24kg X4 sets

-Push-ups X3 sets

Next question.. How do you go from doin' 27kg DB press to 160 & 170KG bench press in three days? lol

[SlowlyDeeply]

Next question.. How do you go from doin' 27kg DB press to 160 & 170KG bench press in three days? lol

I know lol.. :roll: The guy who I train with makes me use weights that are well above what I could do on my own on the bench press. I know that wont build strength/size etc the same as if I where to lower the weight and do more without a spotter, but thats ok. I think next week we are going to lower the weights and do higher reps with some cardio . I seem to be gaining some strength though, so I am happy.Anywho...

Tuesday- Shoulders/Biceps

-Military press- 40, 50, 55kg

-Lat. raise X 4 sets

-Front raise X4 sets

-Rear lat. raise X4 sets

-Preacher curls- 30, 35, 40,45kg

-Alternating db curls- X4 sets

-21's- X3 sets- 20 +bar

-Incline curls- X4 sets

-Hammer curls- X4 sets

[SlowlyDeeply]

Wednesday- Leg/Tri.

Did the 21's today for the calf raises. Made a huge difference. I only had a spotter on the last set on the leg press. Front squats are getting much easier to do for me. I don't think I will be able to walk tomorrow!

-Front squats- 65, 70, 80, 85kg

-Back squats- 95, 105, 110, 115kg

- Leg press- 224, 244, 264, 284kg

-Leg Ext.- 15 plates X 4 sets

- Lying curls- 42, 48, 54, 60kg

-Standing calf raise- 111kg, X3 sets 104kg

-Dead lifts- 60 X3, 80 X1 set

-DB lunge- 20kg X1, 24kg X3 sets

- DB tri. ext. X3 sets

- Z- bar tri. ext- 22.5, 27.5, 30, 32.5

[nzmusclemonster]

Thanks for bringing that up. Tried lower weight because I just realized I had been doing them wrong for a while. :oops:

Monday- Chest/Tri./Abs

-BB chest press- 120, 130, 145, 160kg

-Incline bb press- 90, 95, 100, 120kg

-DB flyes- 16, 18, 18, 20kg

-Decline db press- 100, 120, 135, 170kg

-Weighted dips- 15, 17.5, 20, 25kg...a couple of months ago I could barely do a full set of these without any weight. Love this excersize

-Push-downs- 60, 75, 80, 80

-Bench crunch -14 X4 sets

-Side bends 24kg X4 sets

-Push-ups X3 sets

Those are some heavy dumbbells :shock:

[SlowlyDeeply]

They sure are :wink: :doh:

[SlowlyDeeply]

Thursday- Back/abs

-Cable row- 70,75, 80, 90kg

-DB row- 22, 25, 30, 30kg

-Chin-ups X 4 sets

-Lat. pull down- X4 sets

-BB row- 60, 70, 75, 75kg

-T-bar row- 40, 50, 60, 65kg

-Upright row- X4 sets, can't remember the weight on this one

- Reverse crunch 15, 16, 17, 18 plates.

-Bench crunch X4 sets

-Roman chair X4 sets

- Side bends X4 sets-24kg.

[SlowlyDeeply]

So today myself and two of the other people who I work out with decided to lower the bench press weights a bit and try not to rely on the spotting so much.

Chest/tri./abs

-Flat press- 60,80,90,95kg

-Incline press- 40, 60, 80, 85

-Decline press- 60,80, 90, 100

-Weighted dips- 17.5, 20, 25, 27.5kg

- Tri. push downs- 65, 77, 80, 90kg

-DB flyes- 16, 18, 20, 22

-Bench crunch-X4 sets + some other ab stuff.

-10 mins interval training

[SlowlyDeeply]

Tuesday-Shoulders/biceps

-Military press- 30,40,45,50

-'Lateral raise'- 8, 10, 10, 12

-Front raise- 8, 10, 10, 12

-'Rear lateral raise'-10, 12, 14, 16kg

-Preacher curls- 30 35, 40, 47.5

-Alt. curls- 12, 14, 16, 16

-21's X 2 sets

-Incline curls- 12, 14, 14, 16

- Hammer curls- 13, 15, 18, 20

-10 mins. interval training.

These dumbells obviously aren't that heavy, but I have come quite a long way in about 6 weeks. I remember struggling with 10's (maximum :oops: ) in the alternating curls and maybe 5's ( :oops: :oops: ) on Lateral raises/side raises in jan/feb. It really makes a huge difference having someone there to keep pushing you forward. Haven't tried those 170kg dumbells again though :shifty:

[SlowlyDeeply]

Only a short workout today. Had a long day at work.

Wednesday- Legs

-Front squats- 70, 80, 85, 90kg

-'Rear' squats- 95, 110, 115, 120kg

-Leg press- 244, 264, 284, 294kg

-Leg extension- 15 plates X4 sets

-Lying curls- 48, 54, 60, 66kg

-Standing calf raise- 104, 111, 118, 118kg X '21s'

-Dead lifts- 60, 70, 70- Haven't really 'got' this one yet. Need to work on keeping my back straight or something.