mr yoyo Posted November 15, 2006 Report Share Posted November 15, 2006 bout time i had one of these I guess. so here goes, started the year at 102kg, and am currently at 81kg. 40" waist to 31" but still cant shift the belly fat.have just ditched a full body compound move workout 3x per week, so i guess it will take a while to get the weights up...I train at home, so no olympic bar, or spotters, just me,myself and mr ipodDecided I will try 5x5's since its been recommended for getting mass up a bit13/11/06ChestFlat BB Press15 W/U reps 47kg57kg,67kg,72kg,77kg45' Incline DB Press15,20,22.5,25, 27.5flys5x5 @ 10kgShouldersDB Press10,12.5,12.5,15,17.5Upright DB rox5x5 @ 12.5KGBB Shrug47KG, 67kg x 4 sets3 sets "Javorek" complex thingees with 3kg DBHeart rate monitor says 47mins to complete, av rate 95BPM, peak 120 Quote Link to comment Share on other sites More sharing options...
mr yoyo Posted November 15, 2006 Author Report Share Posted November 15, 2006 Touch today, so no weightsgame time 35minsAv HR 137bpmmax 169 BPM Quote Link to comment Share on other sites More sharing options...
mr yoyo Posted November 15, 2006 Author Report Share Posted November 15, 2006 Arms DayBicepsStanding DB curl20 x 3kg WU12.5, 12.5,15,15,17.5Standing EZ bar curl20,25,30,32.5,35kgseated concentrations5 x10kgsTricepsBehind the head DB raise20kg,20kg,22.5,22.5,22.5Lying EZ bar ext.5 x 22.5kg (light, but bar dont fit on bench so hard to lift initially)CG cable push down20,25,27.5,30,30Rope Push down20,15,10,5,0 (in succesion) Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted November 15, 2006 Report Share Posted November 15, 2006 That's quite a dramatic change - well done! I'm sure that with a bit of effort you'll be able to keep up the good work, and avoid the yoyo-ing!Looking forward to hearing about your progress. Quote Link to comment Share on other sites More sharing options...
mr yoyo Posted November 28, 2006 Author Report Share Posted November 28, 2006 ok, so im useless and had a full week off on booze, junk food,bingeing etc, thought i deserved it, but man does it play havoc with the insides..its also strange being "hungover" before the night even ends Mon 27ChestDB incline Press3x 10 - 15kg w/up4x30,8x25,12x20,16x12BB Press4x72,8x62,12x52,16x47FB Flye2x 10 10kgsDB overhead Press super set with front & side Lat raise3x10 reps with 5kgs (soft i know )Bench dip8,10,12,12OH rope ext8x 10, 10 x10, 10 x 15, 12 x 10Tue 28Touch- 35 mins, Av HR 120, Max 165bpm Quote Link to comment Share on other sites More sharing options...
deegee Posted November 28, 2006 Report Share Posted November 28, 2006 Sounds like you are getting into the christmas partying early, I know I will have a few drinks and eat junk food but am trying to stall off until at least my end of year work party! good that you are back into the gym though Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted November 28, 2006 Report Share Posted November 28, 2006 My work Christmas function is at Wildfire - all you can eat meat! Woohoo! :dancing: Quote Link to comment Share on other sites More sharing options...
mr yoyo Posted November 29, 2006 Author Report Share Posted November 29, 2006 ha, yeah, only problem is xmas party is this weekend, tha was just a week of blobingBackFront Pull down2x10 @ 20kg WU8x37.5 , 8 x 40, 10 x40, 12x35T bar (with BB)8x 40,8x40,10x 45reverse grip bent over row3 x10 @ 20kgseated close griprow8x40,8x45,10x50 bicepStanding DB curl10 x10kg,10x12.5, 12x 12.5seated machine preacher10x25,10x25,8x25,6x 15standign ez bar 212 x 21 @ 17kg Quote Link to comment Share on other sites More sharing options...
mr yoyo Posted December 4, 2006 Author Report Share Posted December 4, 2006 few days off, neck and bruised heelChestDB 45" inc pressW/up 10 x 10/15/204x30, 8 x 30,12 x 25, 10 x 20BB Press1x 75, 1 x 70,1x65,1x60 (about this point I realised my shoulder wasnt gonna hold) 3 x 8 reps @ 50kg with 30 sec rests3 x 10 rep 10kg flyesDB seated shoulder press S/set with alt front/ side lat raise3 x sets of 10Paralell bench dips3 x10rope pushdown 2 x 15weight today 80.6kg Quote Link to comment Share on other sites More sharing options...
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