Deeseenz Workout Journal

[deeseenz]

Hey guys. Thought I better start a journal. Hopefully I keep at it!

Thought it might push me even more.

First Entry!

Not Heavy but destroyed me and still making me walk like a cripple!

Monday- 7th May 2012

Quads & Calves

Leg press.

12x120, 12x160, 12x200, 10x240 12x200.

Leg extentions.

12x100, 12x110 12x100.

light box squats.

10x 60, 10x 60, 10x 60.

then seated calf raises.

15x75 15x90 15x105 15x120

Thanks

Advice would be good thanks. Doesn't look like much but it destroyed me.

Big Thanks to Nate225 for training with me!

[Ninja]

Pretty solid lifts. By seated squats do you mean box squats? I cant think how youd do seated squats?

[deeseenz]

Pretty solid lifts. By seated squats do you mean box squats? I cant think how youd do seated squats?

yea bro thats it mybad! box squats!

[Ninja]

Haha thanks for clearing that up i was thinking how the f*ck do you do squats sitting down?

Solid leg session mate youll see some good strength gains keep it up

[Optimass]

Journal is a good way to log your progress and keep you honest ... great to see.

[deeseenz]

Haha thanks for clearing that up i was thinking how the f*ck do you do squats sitting down?

Solid leg session mate youll see some good strength gains keep it up

Cheers bro! yea i am doing way more than i first started. feel like a bitch when im doing max 6 plates a side on leg press (240) and when nate225 is doing 11! 440! Machine! haha

[deeseenz]

Journal is a good way to log your progress and keep you honest ... great to see.

Yea definitively ! And i think it will make me push myself even more too!

[teamfatboy]

Well done for starting a log... the other bonus with a journal (whether you keep it on here or in a notebook) is that, at the end of the year, or twelve months from now, or even when DOMS is killing you after a hard workout, you'll be able to look back and see how far you've come.

For instance, I found my first journal from 2008 and struggled to grind-out a set of six squats at 100, or twelve at 90, and yet now I can happily knock out a set of six at 170, five at 180...

[deeseenz]

Tuesday 8th May 2012

Had a awsome workout again with Nate225!

Chest and Tri's

Warm up. I just did 40 reps of the flat bench bar (20kg i think)

Flat Bench Dumbbells

24kgx10

26kgx10

28kgx10

32 1/2 x 4 ( so pissed off about this)

28kgx8

Peckdeck

I'm pretty sure the weights on these are pounds

60x10

70x10

60x10

60x10

Incline bench with bands?

Have never done these before. But we got the 50kg dumbbells and put them on the ground and put a band on each side of them. so when we are lifting the bar you feel the tension of the bands mainly at the top ? was mainly about controlling the weight.

Then I just did a set of incline benchpress 60kgx5

Cable Cross overs

Also think these are pounds too!

50x10

60x10

50x10. DESTROYED after that! couldn't do any more lol!

Tri's

Ropegrip Tricep Pushdowns

40x15

40x10

30x10

30x10

30x10

30x10

20x20 ( burn )

Tricep Dips

10 Reps

10 Reps

15 Reps

Thanks for reading.

[Shutupandsquat]

Solid, man. How do you find benching at the end of chest? I usually find that it's quite unbalanced, same for you?

[deeseenz]

Haha yea man. was good though i could feel the burn! Also good cos nate keeps pushing me! its mean loving it!

[nate225]

Appreciate the motivation you give me bro, kinda touch being so flat & weak all the time with dieting, but we've been cranking the tempo and getting some good work done.

Good work tonight bro! :clap:

[anyonehelp?]

Top effort man! I am so pleased your working hard and keeping at it. You have some great support and suck them dry of information!

Im.proud of you man - dad would be stoked!

[soundsgood]

Going well bro, the weights are already going up.

It's awesome you've teed up with Nate, you will learn heaps from him (not many guys who have competed in as many strength sports as Nate around), and you keep him on his toes.

Looking forward to seeing more progress in here :clap:

[deeseenz]

Thanks guys! now I have to maintain proper eating!

[deeseenz]

Wednesday 9th May 2012

Rest/Cardio day

Just did 25 mins on the bike. Trying to keep my heart rate about 160-170

And then i did 20 mins on the treadmill just a fast walk. But still enough to keep my heart rate about 145ish

Not sure if this is enough or not. Advice would be good thanks

Many thanks.

[deeseenz]

Thursday 10th May 2012

Back & Hammies

Lat Pulldowns

90x10

120x10

135x8

150x8

135x8

machine chest supported row

90x10

120x10

150x10

195x8

V grip chins ( with band support)

3 sets of 8.

standing one legged hamstring curls

40x10

50x8

40x8

40x8

Lying down Hamstring curls

65x10

65x8

65x8

Thank you =]

[deeseenz]

Friday 11 May 2012

Shoulders

My shoulders are not that strong. But I'd rather get my form right first before going heavier.

Pretty shitty workout today. Don't think I ate enough and couldnt be fucked. But I still did it

Shoulder press

30x20 (Warm up)

60x10

70x8

80x8

100x4 ( pissed off at this point)

80x4

Front Dumbbell raises.

12x10

12x8

10x10

Seated Lateral Raise

8x10

8x10

8x10

Barbell Upright Row

10x20

10x20

8x20

Dumbbell Shrugs

32x10

32x10

30x12

30x10

Thanks.

[deeseenz]

Monday 14 May

Legs

Standing calf raise

105x10

135x10

150x10

100x25 (burn)

Leg press

160x10

200x10

240x10

280KGx8 Yeah Buddy!

280x6

280x6

Apparently the sled is 40kg too

Leg extensions

90x10

100x10

110x8

110x8

Leg Curls

65x10

65x10

65x8

65x8

65x8

Good workout I think! 8 plates a side on leg press next week! (320kg) !

thank u

[deeseenz]

Tuesday 15 May 2012

Chest & Tri's

Chest

Flat Bench Dumbbells

Warm up 22x10

24x10

32 1/2 x 10

32 1/2 x 9

32 1/2 x 8

(must of been the jack3d and creatine )

Pecdeck

60x10

80x9 1/2 (LOL)

70x8

60x10

60x10

Incline Dumbbells

24x10

24x8

20x10

Cable Crossovers

40x12

40x12

40x10

40x10

Tri's

Ropegrip Tri Pulldown

15x40

10x50

10x50

10x40

15x30 (burn)

Tricep Dips

3 Sets

15

15

10

Thank you

[deeseenz]

Hey guys, Havent filled this out in ages. 2 weeks I just hadnt been putting it in but the last two weeks i have fucked my back lower back so i have been off for a week and ahalf or so... Feel so fat and lazy. but i know if i keep going i will just destroy myself even more.

Best result previously to injury was when i was on leg press i did 320kg press. think i did about 5 reps so stoaked! but hopefully ill be back to it next weeks