Super Size Me!

[Dontrunwithknives]

20/09/11

Legs and Triceps

Squat

60kg x 12

80kg x 3

100kg x 2

120kg x 1

130kg x 0

100kg x 10 PB

100kg x 8

100kg x 6

80kg x 12

Tricep Pushdown Straight Bar

74 x 12

74+10kg x 10 PB

74+20kg x 4 PB

74+10kg x 8

74 x 12

Leg Press

150kg x 12

200kg x 15

200kg x 15

200kg x 15

150kg x 20

1 Arm Cable Tricep Pushdown Under Grip

4P x 12 ss

1 Arm Cable Tricep Pushdown Over Grip

4P x 12

1 Arm Cable Tricep Pushdown Under Grip

5P x 12 ss

1 Arm Cable Tricep Pushdown Over Grip

5P x 8

1 Arm Cable Tricep Pushdown Under Grip

4P x 12 ss

1 Arm Cable Tricep Pushdown Over Grip

4P x 10

Calf Raise Machine

19P x 12 ss

Tricep Dip Bars

BW x 15

Calf Raise Machine

19P+30kg x 12 ss

Tricep Dip Bars

BW x 13

Calf Raise Machine

19P+60kg x 8 ss PB

Tricep Dip Bars

BW x 12

[Dontrunwithknives]

21/09/11

Shoulders

Standing Dumbbell Shoulder Press

10kg x 12

15kg x 12

Standing Barbell Shoulder Press

40kg x 12

50kg x 3

60kg x 2 +1part

50kg x 8

50kg x 7

50kg x 4 +1part

40kg x 9

Seated Dumbbell Rear Delt Raise

15kg x 12 ss

Alternating Dumbbell Front Raise

10kg x 10

Seated Dumbbell Rear Delt Raise

20kg x 12 ss

Alternating Dumbbell Front Raise

12.5kg x 8

Seated Dumbbell Rear Delt Raise

22.5kg x 12 ss

Alternating Dumbbell Front Raise

15kg x 5

Barbell Upright Row

40kg x 12

Machine Shoulder Press

75 x 12

Barbell Upright Row

40kg x 12 ss

Machine Shoulder Press

75 x 11

Barbell Upright Row

40kg x 12 ss

Machine Shoulder Press

75 x 9

[Dontrunwithknives]

Also just wondering if anyone else does their workouts by feel as opposed to setting out a strict workout? I have been doing this for a while and it seems to be working out pretty well (In my opinion). Anyone got any comments on doing workouts this way??

[Monarchking]

Also just wondering if anyone else does their workouts by feel as opposed to setting out a strict workout? I have been doing this for a while and it seems to be working out pretty well (In my opinion). Anyone got any comments on doing workouts this way??

I personally like to have a plan to some extent so I can use progressive overload each week on my core lifts. But flexible enough to change up a couple of the assistance exercises or their rep range if I need to.

[Dontrunwithknives]

Dinner last night:

[Dontrunwithknives]

22/09/11

Back and Lats

Bent Over Row Under Grip

Bar x 12

40kg x 6

60kg x 6

80kg x 6

90kg x 4

100kg x 3 PB

80kg x 12

Lat Pulldown Wide Grip

6P x 12

10P x 9

11P x 4

10P x 8

Straight Arm Pulldown

50 x 12

74 x 12 PB

1 Arm Dumbbell Row

40kg x 6

Straight Arm Pulldown

74 x 7

1 Arm Dumbbell Row

45kg x 6 PB

Straight Arm Pulldown

74 x 8

1 Arm Straight Side Pulldown

26 x 12 ss

1 Arm Straight Front Pulldown

26 x 12

1 Arm Row

50kg x 6 ss PB

1 Arm Straight Front Pulldown

32 x 9

1 Arm Row

40kg x 12 ss

1 Arm Straight Front Pulldown

38 x 3 ds

32 x 3 ds

26 x 3

Seated Row Close Grip

10P x 12

Machine Lat Pulldown

130 x 12

Seated Row Close Grip

12P x 5 +2momentum

Machine Lat Pulldown

150 x 8

Seated Row Close Grip

10P x 10

Machine Lat Pulldown

130 x 10

[Dontrunwithknives]

24/09/11

Chest and Biceps

Alternating Dumbbell Bicep Curl

10kg x 10

Bench Press

40kg x 12

60kg x 6

70kg x 3

80kg x 1

90kg x 1

100kg x 1

90kg x 3 PB

80kg x 7 PB

Alternating Dumbbell Bicep Curl

17.5kg x 6

25kg x 2

30kg x 3momentum

25kg x 6 PB

Pec Dec

90 x 12

110 x 6 PB

120 x 3

130 x 2 PB

140 x 1 PB

150 x 3 PB (full stack )

Machine Preacher Curl

50 x 12

70 x 6

80 x 3

90 x 2

100 x 2 PB

110 x 2 PB

Dumbbell Fly

17.5kg x 6

22.5kg x 4

25kg x 6 PB

30kg x 6 PB

15kg x 12

10kg x Hold for 20sec

Seated Alternating Bicep Curl 45degree Angle

15kg x 6

17.5kg x 6

20kg x 3

10kg x Hold for 20sec

Hmm a few personal bests

[Dontrunwithknives]

My best pants are starting to get tight around my quads :x

Picture related:

Also +0.4" on biceps since 3 weeks ago.

[Dontrunwithknives]

25/09/11

Legs and Triceps

Lying Leg Curl

65 x 12

Leg Extension

50 x 12

Lying Leg Curl

95 x 6

110 x 4

125 x 6 PB

110 x 8 PB

Dumbbell Skull Crusher

20kg x 12

30kg x 6

35kg x 4

40kg x 6 PB

35kg x 12 PB

Leg Extension

100 x 6

150 x 4

200 x 15 PB

200 x 12

200 x 12

150 x 12 (feet angled outwards)

150 x 12 (feet angled inwards)

Tricep Pushdown

35kg x 12

35kg x 12

35kg x 10

Lying Leg Curl

110 x 12 PB

110 x 9 +1part

110 x 7

Tricep Kickback

12.5kg x 12

15kg x 12 PB

12.5kg x 12

Leg Extension

100 x 20 (slow)

Lying Leg Curl

50 x 20 (slow)

[Monarchking]

where the compounds @?

[Dontrunwithknives]

where the compounds @?

My work gym does not have a squat rack, cage or leg press. I used every machine the gym has for legs. There is a smith machine but it goes on a weird angle and it gives me pain in my lower back.

[Monarchking]

where the compounds @?

My work gym does not have a squat rack, cage or leg press. I used every machine the gym has for legs. There is a smith machine but it goes on a weird angle and it gives me pain in my lower back.

fair enough thats gota suck! not even a rack where u can put a bar at shoulder height?

A couple of other exercises for legs you can try if you like are BB Hack squats, Romanian Deadlifts, Static/walking lunge db/bb/smith(i prefer bb) um can't think of another ones atm.

[Dontrunwithknives]

where the compounds @?

My work gym does not have a squat rack, cage or leg press. I used every machine the gym has for legs. There is a smith machine but it goes on a weird angle and it gives me pain in my lower back.

fair enough thats gota suck! not even a rack where u can put a bar at shoulder height?

A couple of other exercises for legs you can try if you like are BB Hack squats, Romanian Deadlifts, Static/walking lunge db/bb/smith(i prefer bb) um can't think of another ones atm.

Nope not even a rack where I can put the bar. Tried putting it on some machines but it was impossible to get under it properly even with light weight.

And yeh thanks for the suggestions. I have done a few lunges before but I really do need to add in some more variation. Legs are growing well now though. I think the odd insane volume leg press workout is working well to stimulate growth.

[thatwaslight]

Myron gaines Brah.

[Dontrunwithknives]

Progress pic

[thatwaslight]

looking joocy bro!