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rileys rainbows

rileys rainbows

By rileys rainbows
in Workout journals

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rileys rainbows Junior member

rileys rainbows

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hi all, gonna start a new training log to try give me more motivation to gym ;x

i use to gym quite alot but been lazy as f*ck lately, last year mid-way i was roughly sitting around 100 ~ 103 kgs, now im comfortably sitting @ 114-116 kgs. thou i've gained huge amount of fat around my waist area & around my chest area too :grin:

Current stats: (26/02/12)

Age: 20

Height: 6''2

Weight: 115 kgs

Body Fat: estimate 16 - 18%?

Bench: 140kg (04/12)

Squat: 140kg for reps (sometime last year, haven't tried 1RMs yet)

Deadlift: 210kg (sometime last year)

sometime last year = like 1-3 weeks before i got lazy

i've noticed a HUGE decrease in my strength since the last time, i can't even squat 120kg for reps anymore, can't deadlift 140kg for reps, im benching kinda the same thou as last time, i think alittle more, maybe my weight increase compensated for the loss of strength.

some pics ~

x3cmrr.jpg

iv911t.jpg

i've only trained legs twice this year btw, (2 weeks ago & on friday this week :oops:), and calves haven't since like 3-4 months ago :oops:

Last time i trained legs seriously was roughly last year in oct - nov ish. This is how lazy i've gotten to go gym, hoping making this journal is gonna motivate me, but we'll see :grin:

Anyway my goals this year:

- hover around 12-14% body fat, maybe cut to 9/10% for the kicks during summer

- 110kgs with 12-14% body fat

- literally just wanna look big & lean at the same time, none of this aesthetics skinny look bullshit (no offensive), just looks ugly to me :nod:

might just go straight onto a bulking phase, but at the same time, im gonna do 5x5 with my main compound movements (bench, deadlifts, squats etc) to get some strength back, and maybe rotate it every 4 weeks or so.

anyway, i'll log my first training session tomorrow. hope this goes well.

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rileys rainbows Junior member

rileys rainbows

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27, Feb, Monday

- Chest / Triceps (AM Session)

=> BB Bench (2.5-3min rest between sets)

100x 5

100x 5

100x 5

100x 5

100x 5

=> DB Flys - Flat (60sec rest between sets)

14x 8

14x 8

14x 8

14x 8

=> DB Incline Press (60sec rest between sets)

20x 8

20x 8

20x 8

=> Cable Flys (60sec rest between sets)

35x 21

45x 12

45x 12

45x 12

45x 16

=> DB Overhead (60sec rest between sets)

30x 16

30x 12

=> Flat Bar Push Downs (60sec rest between sets)

33x 12

33x 12

=> Rope Pull Downs (60sec rest between sets)

19x 12

19 x12

notes: rushed triceps / skipped 1 set off each excerise cause running late for work :(

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rileys rainbows Junior member

rileys rainbows

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got any goals for this year in terms of strength?

yeah, im hoping to beat my PB's from last year.

1RM's

Deadlift - 210 => 240 - 250+kg

Squat - never tried 1RM's but hoping to hit around 165 - 180ish

Bench - 135 => 150kg

^ just the main lifts i wanna increase in 1RM's

don't really mind my shoulder press, or any olympic lifts

when? doesn't really matter to me, as long as its sometime this year.

Hi Riley. Good on you for getting back into it. You might be a bit higher BF% than you think, but your goals are definitely achievable. :)

thanks, & ouch, yeah, really went down hill for the past 2-3 months :x

should be a nice challenge thou (:

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rileys rainbows Junior member

rileys rainbows

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28, Feb, Tuesday

- Back / Biceps (PM Session)

=> Pull Ups - Assisted (60sec rest between sets)

50x 8

50x 6

50x 6

60x 6

=> Seated Row - Close Grip (60sec rest between sets)

57x 8

57x 8

57x 8

57x 8

=> Deadlift (2.5-3min rest between sets)

100x 5

110x 5

110x 5

115x 5

120x 5

=> Lat Pull (60sec rest between sets)

67x 8

67x 8

67x 8

67x 7

=> Isolated Row - Single Arm (60sec rest between sets)

45x 8

45x 8

45x 8

=> DB Bent Over Row (60sec rest between sets)

26x 8

26x 8

=> BB Curl's

30x 8

30x 8

=> Ez Bar

40x 10

40x 10

=> Preacher Curl

12x 10

12x 8

=> Cable Curls - Hammer

33x 12

40x 12

=> Cable Curls

25x 12

25x 12

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rileys rainbows Junior member

rileys rainbows

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29, Feb, Wednesday

- Calves / Abs (PM Session)

=> Standing Calve Raises (60sec rest between sets)

45x 16

45x 16

45x 16

45x 16

45x 16

=> Seated Calve Raises - Leg Press (60sec rest between sets)

90x 12

40x 16

50x 16

60x 16

60x 16

=> In & Outs

-/ 20

-/ 20

-/ 20

=> Decline Sit-Ups

-/ 16

-/ 12

-/ 12

=> Side Raises

20x 16 ea

20x 16 ea

20x 12 ea

& 5k run.

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rileys rainbows Junior member

rileys rainbows

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01, March, Thursday

- Shoulders / Traps (PM Session)

=> BB Shoulder Press (2.5-3min rest between sets)

60x 5

60x 5

62.5x 5

65x 5

68.5x 5

=> DB Lateral Raise (60sec rest between sets)

8x 8

8x 8

8x 8

8x 8

=> BB Upright Rows (60sec rest between sets)

30x 8

30x 8

30x 8

=> Frontal Raise - 'using kg plates' /* supersets (60sec rest between sets)

15x 8 / 10x 8

15x 8 / 10x 6

15x 8 / 10x 5

=> Cable Flys - Reverse (60sec rest between sets)

25x 8

25x 8

15x 10

15x 10

15x 12

=> BB Shrugs /* superset > DB Shrugs (60sec rest between sets)

100x 8 / 22x 8

100x 8 / 22x 8

100x 8 / 22x 8

100x 8 / 22x 8

60x 12

& 2k run

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rileys rainbows Junior member

rileys rainbows

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02, March, Friday

- Quads / Hams (PM Session)

=> Leg Press (60sec rest between sets)

90x 10

130x 8

130x 8

170x 8

=> Squats (2.5-3min rest between sets)

100x 5

120x 5

120x 5

120x 5

120x 5

=> BB Walking Lunges (60sec rest between sets)

30x 16

30x 16

30x 16

30x 16

=> Leg Ext. (60sec rest between sets)

100x 12

100x 12

100x 12

100x 12

100x 12

=> Hamstring Curls (60sec rest between sets)

95x 8

110x 6

110x 6

110x 6

110x 6

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rileys rainbows Junior member

rileys rainbows

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05, March, Monday

- Chest / Triceps (PM Session)

*60sec rest between all sets*

=> DB Bench

37.5x 5

37.5x 5

37.5x 5

37.5x 5

28x 5

=> DB Incline Bench

22x 8

22x 8

22x 8

22x 8

=> DB Flat Bench Fly

12x 16

14x 10

14x 10

=> BW Dips

10

7

5

=> DB Overhead

30x 10

30x 10

30x 10

=> Flat bar push-downs

67x 21

87x 10

87x 10

=> Rope pull-downs

19x 10

19x 10

19x 10

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rileys rainbows Junior member

rileys rainbows

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06, March, Tuesday

- Back / Biceps (PM Session)

=> Deadlift (2.5-3min rest between sets)

100x 5

120x 5

120x 5

120x 5

120x 5

=> Pull Ups (Assisted) (60sec rest between sets)

50x 7

50x 5

60x 6

60x 4

=> Seated Row (60sec rest between sets)

67x 8

67x 8

57x 8

57x 8

=> Lat Pull (60sec rest between sets)

120x 8

120x 8

120x 8

120x 8

=> BB Bent Over Row (60sec rest between sets)

50x 8

50x 8

=> BB Bent Over Row - Reverse Grip (60sec rest between sets)

50x 8

50x 8

=> BB Row (60sec rest between sets)

28x 7

28x 7

28x 7

=> Ez Bar Curls (60sec rest between sets)

35x 8

35x 8

=> DB Preacher (60sec rest between sets)

12.5x 8

12.5x 8

=> Cable Curls (60sec rest between sets)

25x 16

25x 16

25x 16

=> Cable Hammer Curls (60sec rest between sets)

65x 10

65x 10

65x 10

65x 10

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rileys rainbows Junior member

rileys rainbows

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09, March, Friday

- Shoulders / Traps (AM Session)

=> Smith Machine (60sec rest between sets)

100x 9

100x 8

100x 7

90x 7

90x 8

=> DB Press (60sec rest between sets)

24x 6

24x 6

=> Lat Raise - Seated (60sec rest between sets)

7x 10

7x 8

7x 8

7x 8

=> UpRight Rows (60sec rest between sets)

40x 10

40x 10

40x 10

=> Front Raise 'using kg plates' /* supersets (60sec rest between sets)

15x 8 / 10x 8

15x 8 / 10x 8

15x 8 / 10x 8

=> Reverse Cable Flys (60sec rest between sets)

25x 8

25x 8

25x 8

25x 8

19x 12

=> Shrugs /* supersets w/ DB's - hold at contraction (60sec rest between sets)

100x 8 / 26x 8

100x 8 / 26x 8

100x 8 / 26x 8

100x 8 / 26x 8

60x 16

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rileys rainbows Junior member

rileys rainbows

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took 3 days off - flu

13, March, Tuesday

- Quads / Hamstrings (AM Session)

*60sec rest between all sets*

=> Squats

100x 6

100x 6

100x 6

100x 6

100x 6

=> Leg Press

170x 8

170x 8

170x 8

170x 8

=> BB Walking Lunges

30x 16

30x 16

30x 16

=> Leg Ext.

100x 12

100x 12

100x 12

110x 12

110x 10

110x 8

=> Hamstring Curls

95x 8

110x 6

110x 6

110x 6

110x 6

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rileys rainbows Junior member

rileys rainbows

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man

been busy, and lazy to record my workouts.

anyway did chest / tris today

tried 1rm on bench, caped @ 140kg, failed @ 142.5kg

been having shit sleep lately, 5-6 hrs sleep since friday (after my graveyard shift)

today, all i ate was 8 fish fingers w/ 4pieces of bread, then i did gym @ 6pm. probably worst time to try my 1RM but im pleased @ 140kg. especially the state i was in.

then ordered pizza after my workout :grin:

Monday 26th of March; German Volume Training (GVT) - start date

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