Lift weights & Alienate people

[skiniwiteguy]

Might as well give this a go, I'm still reasonably new to this and quite ill disciplined when it comes to recording what I do so thought I'd give it a shot. So we'll start with vitals:

Male, 178cm, 87kgs. Bit of fat still around the gut but its going slowly. Don't go hard out on diet, just eat normal and supplement with a bit of protein.

Been trying a different split the last couple of weeks:

Legs

Chest/triceps

Back/biceps

Shoulders

Haven't really been enjoying that one so looking at other options now (open to suggestions) that will allow me to work on my legs a bit (definite weak point).

But first log anyways was chest day:

DB Incline bench 3 x 10-12 at 34kgs

BB Bench press 1 x 15 at 60kgs, 4 x 6-8 at 80kgs

Dips 3 x 12 reps at body weight minus 30lbs

Incline flies 3 x 10-12 at 18kgs

Pec deck 3 x 12 at 120lbs

First log done.

I'd had some REALLY good workouts this week, but this one Felt like shit the whole time! Battled through it though, didn't feel like working out but forced myself down there and once started got a little easier.

[Ninja]

Welcome mate

Good incline chest press strength for your weight :clap:

[I Declare War]

where are you training?

[skiniwiteguy]

Training at Cityfitness in Wellington. Went down this morning, 30 mins on the treadmill just at a moderate walk with an incline to start off and then onto shoulders.

Lateral Raises 1 x 15 at 12kgs, 1 x 12 at 14kgs, 3 x 10 at 16kgs

DB Press 1 x 12 at 24kgs, 4 x 9-10 at 26kgs

EZ Bar front raises 3 x 8-10 at 30lbs plus bar

Bent over lat flies 3 x 12 at 8kgs - slow, squeezing at top focus on form

Vert Row - cable machine 3 x 12 at 90.

Find it easier personally to do a very light cardio at the start of the workout and get the blood moving a bit and a slight sweat up. I seem to be able to work much harder on the weights than doing it the other way around.

As an aside........was bloody hungry this morning! Despite eating a lot yesterday.

[skiniwiteguy]

Took a day off yesterday, back into it today working the back....felt like a really good work out, just could've kept going :shock:

Wide grip lat pull down 1 x 20@100, 1 x 12@150, 1 x 10@160, 2x7-8@170

Straight arm cable pull downs(proper name?) 4x10 @ 120

Close grip lat pull downs 3 x 7-8 @ 160

Wide grip horizontal row 1 x 12 @ 150, 2 x 8-10 @ 160

Bent over row (reverse grip) 4 x 10 @ 60kgs

Close grip t-bar row 4 x 8 @ 135lbs

DB row 1 x 10 @ 40kgs, 2 x 7-8 @ 44kgs

[skiniwiteguy]

Quads and Hammies today. My least favourite body part to train and have to force myself to each time.

Leg Press:

1 x 20 2pps, 1 x 20 3pps, 1 x 15 4pps, 2 x 9-10 5pps

Leg Extensions:

1 x 15, 1 x 12, 2 x 9-10 - didn't really pay much attention to weight, just worked my way down the stack by feel

Seated Leg Curls

1 x 15, 1 x 12, 2 x 10-12 - same again, went on feel rather than worry about weight

Lying Leg Curls:

4 x 10 @ 50

Hack Squats

1 x 15 2pps, 1 x 12 3pps, 1 x 12 4pps, 1 x 10 5pps. Prob won't go to 5pps next time, didn't think form was up to it.

[skiniwiteguy]

Calves and arms today:

Seated Calf Raise:

1 x 20 @ 45lbs, 1 x 15 @ 70lbs, 2 x 9-10 @ 90lbs

Standing Calf Raise:

1 x 15 @ 50lbs, 1 x 12 @ 100lbs, 1 x 10 @ 150lbs, 1 x 9 @ 200lbs

Close Grip Bench:

1 x 12 @ 60kg, 2 x 10-12 @ 70kg

Skull Crushers:

3 x 10-12 @ 40lbs+bar

Rope Pushdowns super-settled with kickbacks:

3 x 12 @ 150 s/s 3 x 10 @ 10kg

Machine Preacher Curl:

3 x 10-12 @ 70

DB Concentration Curl:

3 x 12 @ 14kg

EZ Bar Curls overhand grip:

3 x 10-12 @ 30lbs+bar

Standing Alt Hammer Curls:

3 x 10-12 @ 12kg

[skiniwiteguy]

Little bit tired today, worked chest and triceps (triceps felt horrid).

DB Flat Bench Press:

1 x 15@30kgs, 1 x 13@32kgs, 1 x 10@34kgs, 3 x 7-8@36kgs

DB Incline Flies:

1 x 15@18kgs, 1 x 15@20kgs, 1 x 13@22kgs

DB Pullover:

3 x 10@30kgs

Close Grip Bench Press:

2 x 6@60kgs :oops: (awful, just awful)

Tricep Pushdowns (rope):

3 x 10-12@120

Cable Skull Crushers:

1 x 15@40, 1 x 15@50, 1 x 15@60

[skiniwiteguy]

Going to be going away with work and won't get to work out for a few days so decided to to my quads and hammies again:

20 mins cardio - 10 mins 6km/hr at 5degree incline, 10 mins interval training 1 min on 15.5km/hr at 3 deg incline, 1 minute off repeating through to the ten.

Leg Press:

25 x 2pps, 20 x 3pps, 15 x 4pps, 8-9 x 5pps (3 sets)

Seated Hamstring Curls:

18 @ 95, 15 @ 110, 15 @ 110, 10 @ 125

Lying Hamstring Curls:

10 @ 50, 3 x 8 @ 55

Leg Extensions:

25 @ 80, 20 @ 110, 18 @ 140, 14 @ 170, 10 @ 185

[skiniwiteguy]

Back today after a couple days off surprised to find I hadn't put on any weight from all the drinking and shit food I tend to eat while away :pfft:

My first workouts back, regardless of time away, always seem to be rubbish though so rather than do the norm I thought I'd change it up and break myself back into with something different.

20 mins cardio - 14mins 6km/hr at 5degree incline, last 6 mins intervals 1min on 1min off 15km/hr at 5degree incline.

Seated Calf Raises:

5 sets 15-10 reps - 45, 70, 80, 90, 100lbs

Standing Calf Raises:

6 sets 10-12 reps - 140lbs

Finished off with a variety of about 15 sets of weighted ab exercises.

[skiniwiteguy]

Arms today. Think it's just one of those weeks, generally lacking in energy which I'm not only noticing in the gym but also in work, still I battled my way through it today and actually felt pretty good come the end of the work out.

Close Grip Bench Press:

3 x 12 @60kgs

Overhead DB Extensions:

1 x 15@24, 1 x 12@28, 1 x 9@30

Weight Assisted (30lbs) Dips:

1 x 12, 1 x 13, 1 x 15

Rope Pushdowns:

3 x 15 @ 80

Preacher Curl (machine):

1 x 15@50, 2 x 12@70

Concentration Curls:

3 x 16@14

BB Curls Overhand Grip:

3 x 12-15@25

Single Arm Preacher Curls (machine):

3 x 20@65 - didn't care how I got to the 20 just as long as I got there.

Plan for the rest of the week - hit the legs again tomorrow, chest, back then shoulders. Trying to get myself back into routine after playing around a bit for the last two weeks.

[skiniwiteguy]

Legs

Leg Press:

2pps x 25, 3pps x 20, 4pps x 18, 5pps x 11, 12, 10

Seated Leg Curls:

125 x 12, 14, 12, 12

Lying Leg Curls:

55 x 10, 10, 10, 60 x 8

Leg Extensions:

190 x 10, 10, 9, 9, 9

Finished off with 25 minutes cardio. Felt pretty good today.

[skiniwiteguy]

Chest and Triceps today....

Flat DB Bench:

2 x 15 @ 30kgs, 12 @ 34kgs, 3 x 7-9 @ 36kgs

Incline DB Flies:

3 x 12 @ 22kgs

Cable Cross Overs (low angle):

3 x 12-14 @ 30

Tricep Pushdowns (rope):

3 x 15 @ 80

Single Arm Tricep Pushdowns (rope):

3 x 12 @ 30

[skiniwiteguy]

So today I was on a pretty significant time budget - only 35 minutes to sneak in a workout in between all my other commitments today.

Suffering from a throat infection, on antibiotics and feeling quite bloated, I actually hard a really good workout - the time pressure probably helped, I just got on with it and got in a rhythm. Stuck to machines only because of the time factor.

Back/Biceps

Lat Pulldowns:

140 x 12, 150 x 10, 160 x 6

Reverse Grip Lat Pulldowns (close grip):

120 x 12, 130 x 10, 140 x 8

Cable Pulldowns things(done with straight arms):

3 @ 80 x 15

Seated Cable Row:

3 @ 140 x 10

Face Pulls:

80 x 15, 100 x 15, 120 x 15 super-sets with -

Bicep Curls, cable with rope:

30 x 20, 50 x 20, 70 x 15

Single Arm Cable Rows:

3 @ 60 x 12 super-sets with -

Single arm bicep curls cable:

3 @ 30 x 12

[skiniwiteguy]

Got called away for work again so between Wednesday and Friday only got one workout in which was shoulders on the Wednesday, can't remember the weights but did:

5 x sets DB shoulder press

3 x sets military press

3 x sets cable lat raises

3 x sets machine shoulder press

3 x sets shrugs

3 x sets rear delt flies

3 x sets seated calf raises

Today was back into it properly doing arms:

Tricep Pushdowns:

1 x 30 @ 70, 1 x 25 @ 90, 1 x 25 @ 110

Close Grip Bench Press:

2 x 15 @ 60, 1 x 13 @ 65

Dips (body weight):

3 x 12

Skull Crushers:

3 x 12-14 @ 40lbs (bar weight not included)

Concentration curls:

3 x 12 @ 16kgs

Machine Preacher Curls:

3 x 12-14 @ 70

Single arm cable curls:

3 x 8-10 @40

Alt DB curls:

1 x 18 @ 16, 2 x 16 @ 18

[skiniwiteguy]

Lovely day to do legs today.

Squats:

3 x 20 @ 60kgs

Leg Press:

5 pps x 13, 12, 14

Leg Extensions:

190 x 11, 10, 10

Seated Hamstring Curls:

115 x 15, 120 x 15, 13

Lying Hamstring Curls:

60 x 9, 8, 55 x 10

[skiniwiteguy]

No weights yesterday, just an hours worth of interval training. Today I worked chest and triceps. I stayed a little below what I had pressed previously as I just wanted to slow down my reps a little and feel the weight a bit more.

DB Flat Bench Press

2 x 15 @ 30kgs

3 x 9-12 @ 34kgs

DB Incline Flyes

3 x 12-13 @ 22kgs

Low Angle Cable Cross Overs

3 x 15 @ 30

Single Arm Tricep Pushdowns

1 x 30 @ 30, 1 x 20 @ 40, 1 x 15 @ 50

Tricep Pushdowns Machine

3 x 15 @ 70

[skiniwiteguy]

This week has just been stupidly manic with work and family commitments and hadn't been able to get to the gym since Tuesday :shock:

Weighed myself at start today 84.6kgs, pretty happy with that at the moment! Workout itself was back and biceps.

Deadlifts:

1 x 20 @ 60, 1 x 12 @ 100, 1 x 7 @ 125

Wide Grip Lat Pulldowns:

3 x 9-10 @ 140

Reverse Grip Lat Pulldowns:

3 x 10 @ 120

Superset with Standing Cable Pulldowns:

3 x 10 @ 60

DB Row:

3 x 8 @ 44

BB Bent Over Row (reverse grip):

3 x 8 @ 70

Seated Cable Row:

10 x 130 DS 10 x 100 DS 10 x 70

Preacher Machine Hammer Curls:

3 x 20 @ 50

Standing Single Arm Cable Curl:

3 x 10 @ 30

Just started taking a decent multi as well to try and improve my energy levels a bit - also been getting sick fairly regularly this year so hoping this may help a bit.

[skiniwiteguy]

Yesterday was just a general fitness day - hour and a halfish of interval and sprint training with 10 mins high intensity, 5 minutes recovery, rinse, repeat....

Calves and shoulders today

Seated Calf Press:

1 plate for 20 reps, 2 plates for 20 reps, 3 plates for 15

Standing Calf Raises:

4 plates for 10, 8, 8, 8 - failure on third set and failure at 7 on 4th, quick pause then cranked out the 8th

Lateral Side Raises:

Was gonna work my way up from 10 to 16kgs but some f@$&stick grabbed 3 sets of DB's all at once and just through them down at his feet while he performed his half hearted routine (rant over) so did 1 set of 25 @ 8kgs followed by 3 sets at 16kgs for 10, 8, 8

Machine Shoulder Press:

110 @ 12, 11, 8failure

Cable Front Raises:

20 x 10, 10, 10

Cable Side Raises:

20 x 10, 10, 10

Rear Delt Flyes (pec deck machine):

90 x 10, 9, 9

[skiniwiteguy]

Wednesday - Triceps & Biceps

Close Grip Bench Press - 60kgs x 20, 15 & 65kgs x 10, 10

Tricep Pushdowns Machine - 70 x 18, 18 & 90 x 12, 12

Skull Crushers - 40 x 12, 12, 12

Concentration Curls - 16kgs x 14, 12, 10

BB Curls - 25 x 12, 12, 12

Preacher Curls Machine - 90 x 8 DS 50 x 6, 90 x 8 DS 50 x 6

Thursday - Cardio Day

30 minutes HIIT

Today - Upper Legs

V-Squats 3pps x 20, 4pps x 20, 5pps x 9

Seated Hamstring Curls 120 x 15, 125 x 15, 130 x 11, 135 x 9

Leg Extensions 70 x 15, 77 x 13, 84 x 10, 91 x 10, 98 x 8, 105 x 7

Lying Hamstring Curls 55 x 12, 10 & 50 x 9, 9

Leg Press 4pps x 10, 10, 10

[skiniwiteguy]

Chest day today,

Started off feeling pretty good, warm day, good sleep, highlight energy.

DB Flat Bench - 30 x 18, 13 then 36 x 12, 9fr, 7

Incline DB Flyes - 22 x 12, 12 then 24 x 8

Low angle cross overs 3 x 10 @ 40

Single arm Tricep Pushdowns - 30 x 20, 40 x 20, 50 x 15

Rope Pushdowns - 3 x 12 @ 90

[skiniwiteguy]

Monday was a cardio day.

Back and Biceps today.

Deadlifts - 1 x 20 @60kgs, 3 x 10 @ 100kgs

Lat Pulldowns - 3 x 8-12 @ 140

Cable Pullovers - 1 x 15 @ 80, 2 x 12-14 @ 100

Seated Cable Row - 12 @ 130, 2 x 10-12 @ 140

T-Bar Row - 2 plates 3 of 12

Alternate DB Curls - 3 x 16 @ 18kgs

Single Arm Preacher Machine Curls - 80 x 12, 10 and 95 x 7

[skiniwiteguy]

Got stuck into my calves and shoulders today......

Standing Calf Press:

1pps - 20 x 2 sets, 2pps - 10 x 2 sets

Seated Calf Press:

2 plates - 12, 10, 10

DB Shoulder Press:

26 x 12, 12, 11

28 x 8

30 x 7

DB Lateral Raises:

14 x 12, 12, 9

Upright Cable Row:

60 x 15, 80 x 15, 100 x 12

Rear Delt Cable Flyes:

3 sets of 10 @ 20

Reverse Pec Deck:

100 x 8, 8, 7

Looks like I'm getting shipped off with work again so not too sure how much I'm gonna be able to do the next few days.......can't bloody wait till Christmas and a bit of time off!

[skiniwiteguy]

Finally, work stopped getting in the way of my workouts yesterday! Back into it again with chest:

Flat Bench:

70kgs x 12, 10/ 80kgs x 7, 7, 7/ 85kgs x 5

Pec Deck:

110 x 12/ 130 x 12, 10, 10

Flat DB Flyes:

24kgs x 6, 5, 5

Incline Bench:

60kgs with 30secs rest btw sets x 6, 4, 3FR

and today I did the back:

Neutral Grip Lat Pulldowns

120 x 15/ 140 x 10/ 160 x 6, 6

Wide grip lat Pulldowns:

140 x 11/ 150 x 8, 8

Cable Pullover:

110 x 12/ 120 x 8, 9

Seated Cable Rows:

140 x 10/ 180 x 8/ 200 x 6, 6

T bar Row:

2plates x 13, 12, 12

Face Pulls:

100 x 12/ 120 x 12, 12

Hyper extensions:

100 x 12, 12, 12

[skiniwiteguy]

Did the arms today, but changed it up a bit. I usually work my triceps first and then move onto biceps - decided to switch that around a bit today. Tried to really slow the movements down as well, especially the negative so dropped a bit of weight and also pre-exhausted my triceps with a few extension movements before jumping on the bench.

Concentration Curls:

12 x 15, 15

14 x 12

16 x 8

Single Arm Preacher Curls:

95 x 8

100 x 7, 8, 8

Hammer Preacher Curls (machine):

70 x 12, 10, 9

BB Curls:

30 x 10, 10, 9

Tricep Pushdowns:

120 x 18, 18

140 x 12, 12

Overhead Tricep Extensions (with rope):

80 x 15

100 x 12, 12, 12

Close Grip Bench Press:

50 x 12, 12, 12 (could've lifted more here but just wanted to get the movement right)

Single Arm Tricep Extensions:

80 x 10, 10, 10