Jump to content

Sorry!

This site is in read-only mode right now. You can browse all our old topics (and there's a lot of them) but you won't be able to add to them.

Super Size Me!

Dontrunwithknives

By Dontrunwithknives
in Workout journals

 Share

Recommended Posts

Dontrunwithknives Senior member

Dontrunwithknives

Posted
  • Author
Posted
nice lunch!!!

I find the fresh sealed packet salmon pretty strong tasting and oily but it's not to bad. Been having heaps of meals of 250g rice + 85g chop chop chicken or similar quantity of pink salmon. It's a quick and easy 500cal+ meal.

Still sitting at 84.5kg

Biceps flexed have gone from 14.6" to 15.2" since I last measured a couple of weeks ago.

Will post progress pictures when I finish my bulk at the end of November.

Link to comment
Share on other sites
  • Replies 65
  • Created
  • Last Reply

Top Posters In This Topic

Popular Days

Top Posters In This Topic

Popular Days

Dontrunwithknives Senior member

Dontrunwithknives

Posted
  • Author
Posted

03/09/11

Chest and Bicep

Bench Press

Bar x 12

40kg x 12

60kg x 6

70kg x 3

80kg x 2

90kg x 1

100kg x 2assisted

70kg x 9

60kg x 12

50kg x 12

Alternating Dumbbell Bicep Curl

12.5kg x 6

17.5kg x 6

22.5kg x 5

25kg x 2

22.5kg x 5

Cable X Over

7P x 12

9P x 12

10P x 6

8P x 10

Seated 45angle Alternating Dumbbell Bicep Curl

15kg x 6

Cable Alternating Bicep Curl

6P x 6

7P x 6

8P x 4

Dumbbell Fly

17.5kg x 10

20kg x 7

22.5kg x 5

20kg x 7

Seated 45angle Alternating Dumbbell Bicep Curl

15kg x 6

Alternating X Chest Hammer Curl

25kg x 6

Reverse Alternating Bicep Curl

15kg x 6

Preacher Curl

30kg x 12

40kg x 3

30kg x 10

Cable X Over Max ROM

6P x 12 ss

Overhead Cable Bicep Curl

26 x 6

Cable X Over Max ROM

6P x 12 ss

Overhead Cable Bicep Curl

26 x 4 +1part

Cable X Over Max ROM

6P x 12 ss

Overhead Cable Bicep Curl

20 x 8

Link to comment
Share on other sites
Dontrunwithknives Senior member

Dontrunwithknives

Posted
  • Author
Posted

04/09/11

Legs

Squat

Bar x 12

40kg x 12

60kg x 6

80kg x 6

90kg x 4

100kg x 3

110kg x 1

120kg x 1

100kg x 4

80kg x 12

Lying Leg Curl

7P x 12

1 Leg Lying Curl

3P x 12

3P x 12

3P x 10

1 Leg Extension

5P x 12

5P x 12

5P x 12

Took it easy on legs today after thrashing them last time. We finally got a cage in our camp gym so thought I better start doing some squats again.

Link to comment
Share on other sites
Dontrunwithknives Senior member

Dontrunwithknives

Posted
  • Author
Posted

06/09/11

Back and Triceps

1 Arm Row

15kg x 12

Dumbbell Skull Crusher

20kg x 12

Bent Over Row Under Grip

60kg x 12

70kg x 12

80kg x 2 (wrist pain)

Bent Over Row Over Grip

80kg x 3 (wrist pain)

Dumbbell Skull Crusher

30kg x 12

35kg x 8 PB

1 Arm Dumbbell Row

30kg x 12

Dumbbell Skull Crusher

35kg x 7

1 Arm Dumbbell Row

40kg x 12 PB

Dumbbell Skull Crusher

35kg x 6 ds

25kg x 9 ds

15kg x 11

1 Arm Dumbbell Row

40kg x 12 ds

30kg x 12 ds

20kg x 5

Deadlift

80kg x 15

Tricep Kickback

10kg x 12

Back Extension

BW x 12

Tricep Kickback

12.5kg x 12

Back Extension

10kg x 12

Tricep Kickback

12.5kg x 12 ds

10kg x 12

Back Extension

10kg x 12 ds

BW x 12

Tricep Dip Bench Feet Down

BW x 20

Tricep Dip Bench Feet Up

BW x 20

Dumbbell Skull Crusher

20kg x 5

Link to comment
Share on other sites
I Declare War Veteran member

I Declare War

Posted
Posted
05/09/11

Shoulders

Machine Shoulder Press

60 x 12

90 x 10

105 x 6

90 x 8

Is that per arm or in total?

In total, my shoulders are not that strong haha :pfft:

Keep on pushing mate you'll get stronger. Maybe you could add a set of 100lbs in between 90 and 105 the next time you do shoulders. Since this is your first pushing exercise in your routine you should give it 100% effort. :)

Link to comment
Share on other sites
Dontrunwithknives Senior member

Dontrunwithknives

Posted
  • Author
Posted

Is that per arm or in total?

In total, my shoulders are not that strong haha :pfft:

Keep on pushing mate you'll get stronger. Maybe you could add a set of 100lbs in between 90 and 105 the next time you do shoulders. Since this is your first pushing exercise in your routine you should give it 100% effort. :)

Yeh man, was just felling really weak that day. And I don't even like the shoulder press machine controlling my movement, I prefer dumbbells but I still mix it up a bit.

Link to comment
Share on other sites
Dontrunwithknives Senior member

Dontrunwithknives

Posted
  • Author
Posted

07/09/11

Chest and Biceps

Alternating Dumbbell Bicep Curl

12.5kg x 6

Dumbbell Bench Press

20kg x 12

25kg x 6

30kg x 6

35kg x 4

40kg x 5 PB!!

40kg x 3 +hold last

40kg x 3

35kg x 5

Machine Preacher Curl

60 x 12

Alternating Dumbbell Bicep Curl

17.5kg x 6

25kg x 3

17.5kg x 6

Machine Preacher Curl

80 x 8

Dumbbell Bench Press

40kg x 3 +1part

Machine Preacher Curl

60 x 12

Alternating Dumbbell Bicep Curl

17.5kg x 6

Pec Dec

80 x 12

100 x 9

120 x 4 PB

110 x 4 ds

90 x 4

Dumbbell Bench Inward Facing Together

15kg x 12

17.5kg x 12 ds

10kg x 6

Alternating Dumbbell Bicep Curl

17.5kg x 10 ds

10kg x 6

First time getting the 40kg dumbbells off my chest by myself and managed to do it 4 seperate times plus all the reps were good depth! :D

Link to comment
Share on other sites
Dontrunwithknives Senior member

Dontrunwithknives

Posted
  • Author
Posted

09/09/11

Legs

1 Leg Lying Curl

30 x 12

Lying Leg Curl

80 x 12

110 x 6

110 x 6

110 x 5 ds

80 x 6 ds

50 x 7

1 Leg Extension

50 x 12

Leg Extension

100 x 12

150 x 6

200 x 12

200 x 12

200 x 10 +2parts

200 x 8 ds

150 x 4 ds

100 x 4 ds

50 x 5

1 Leg Curl

30 x 12

30 x 12

40 x 10

40 x 8

50 x 5

50 x 5

40 x 9

40 x 8

30 x 12

30 x 6

1 Leg Extension

50 x 12

70 x 12

70 x 12

70 x 12 ds

50 x 6

Link to comment
Share on other sites
Dontrunwithknives Senior member

Dontrunwithknives

Posted
  • Author
Posted

11/09/11

Back and Triceps

1 Arm Dumbbell Skull Crusher

10kg x 12

Bent Over Row Over Grip

Bar x 25

60kg x 12

80kg x 8

Bent Over Row Under Grip

80kg x 10 +2parts

80kg x 10

60kg x 12

Dumbbell Skull Crusher

25kg x 12

30kg x 12

35kg x 6

40kg x 4 PB

35kg x 8

1 Arm Dumbbell Row

30kg x 12

40kg x 12

30kg x 12

Tricep Pushdown

20kg x 12

Lying Reverse Dumbbell Fly

7kg x 12

Tricep Pushdown

20kg x 12

Lying Reverse Dumbbell Fly

7kg x 12

Tricep Pushdown

20kg x 12

Lying Reverse Dumbbell Fly

7kg x 12

Tricep Dip Bench Feet Down

BW x 12

Link to comment
Share on other sites
Dontrunwithknives Senior member

Dontrunwithknives

Posted
  • Author
Posted

13/09/11

Chest and Biceps

Bench Press

40kg x 20

70kg x 8

80kg x 2

90kg x 1

100kg x 2 PB!!

80kg x 6

70kg x 8

Alternating Bicep Curl

17.5kg x 6

20kg x 5

Alternating Cable Bicep Curl

6P x 6

8P x 6

Standing Cable X Over

8P x 12

9P x 10

10P x 7

Alternating Hammer Curl

17.5kg x 6

20kg x 6

Preacher Curl

30kg x 12

Standing Cable X Over

8P x 12 slow

Preacher Curl

40kg x 5 30secs rest

35kg x 4 30secs rest

30kg x 6

Standing Cable X Over

9P x 8 ds

7P x 8 ds

5P x 8 ds

First 100kg bench press :D

Link to comment
Share on other sites
Dontrunwithknives Senior member

Dontrunwithknives

Posted
  • Author
Posted

16/09/11

Shoulders

Barbell Shoulder Press

Bar x 12

40kg x 12

50kg x 5

50kg x 5

50kg x 4

40kg x 7

Seated Rear Delt Raise

12.5kg x 12

17.5kg x 12

20kg x 12

20kg x 12

20kg x 12

Dumbbell Front Raise

12.5kg x 12

Plate Front Raise

20kg x 12

Dumbbell Front Raise

12.5kg x 12

Alternating Cable Upright Row

4P x 6

5P x 6

6P x 6

7P x 4 ds

5P x 5 ds

3P x 5 ss

Cable Upright Row

3P x 2

Shoulder Shrug machine

20P x 12

20P x 12

18P x 12 ds

12P x 9

Arnold Press

12.5kg x 12

Link to comment
Share on other sites
Dontrunwithknives Senior member

Dontrunwithknives

Posted
  • Author
Posted

Here's a progress picture taken today.

16thseptember2011edit.jpg

Don't think I can see much difference from my last progress pictures but I know I'm getting bigger from taking measurements and stretch marks on biceps and thighs. Should be able to see more of difference when I finish my bulk and remove some fat. I will post full progress pics at the end of my bulk (end of November).

Link to comment
Share on other sites
Dontrunwithknives Senior member

Dontrunwithknives

Posted
  • Author
Posted

17/09/11

Back and Lats

Wide Grip Pulldown

3P x 12

7P x 12

10P x 8 +2momentum

8P x 10

7P x 12

Bent Over Row Under Grip

40kg x 12

60kg x 12

80kg x 7 +1part

70kg x 11

70kg x 10

Lat Pulldown Machine

130 x 12

170 x 10

130 x 12

1 Arm Dumbbell Row

30kg x 12

40kg x 10

30kg x 12

Seated Row Close Grip

8P x 12

10P x 9 +2momentum

10P x 10 ds

7P x 10 ds

5P x 10

Link to comment
Share on other sites
Dontrunwithknives Senior member

Dontrunwithknives

Posted
  • Author
Posted

18/09/11

Chest and Biceps

Dumbbell Bench Press

20kg x 12

30kg x 6

35kg x 5

40kg x 5

45kg x 2 PB

40kg x 5

35kg x 5

Alternating Dumbbell Bicep Curl

15kg x 6

20kg x 3

25kg x 5 PB

27.5kg x 2 PB

25kg x 3

20kg x 6

Dumbbell Together Inward Facing Bench Press

20kg x 8

15kg x 8

15kg x 8

Alternating Hammer Curl

20kg x 6

Cable X Over

7P x 12

Alternating Hammer Curl

22.5kg x 5

Cable X Over

9P x 10

Alternating Hammer Curl

20kg x 6

Cable X Over

11P x 8 ds PB

8P x 5 ds

5P x 6

Alternating Reverse Dumbbell Bicep Curl

15kg x 6 ss

Alternating Dumbbell Bicep Curl

15kg x 6 ss

Alternating Hammer Curl

15kg x 5

Link to comment
Share on other sites
 Share
Go to topic listing


  • Popular Contributors

    Nobody has received reputation this week.

×
×
  • Create New...