NZBB Challange 2007.

[poos_n_wees]

Yes they are advertised on Television. I was skeptical at first but once I tried it I really rated it. The action is smooth and the tension is consistent through out the whole movement. Also even though it's a machine, because of the pulley and cables it incorperates a free weight feel so you aren't just targeting the major muscle but also the stablizing muscle groups.

True? Thats kewl.. yeah the 50year old grandmother looking like a 20year old from the advert is enough for me to go out and buy one lol.

I even think I've got one of those air walker thingees rusting out in the garage :pfft:

[I_lift]

Back Attack (heavy...well heavy to me anyways)

Here it is...the first of the revised work-outs, if you have followed my journal then you may have noticed that I mess around with the exercises abit. Well as I said a couple of days ago I've finally settled on a heavy (free-Weights/machine weights) and light (Bowflex) work-out for each muscle group.

PullDowns (Supinated - Close Grip)

100lb x 10

120lb x 10

140lb x 10

160lb x 6

Lat Pull-downs ss Straight arm Pull-downs.

80lb x 10 ss 30lb x 10

100lb x 10 ss 30lb x 10

120lb x 10 ss 30lb x 10

130lb x 10 ss 30lb x 12

I didn't have enough rest time before this exercise. Straight arm pull downs are really effective...even though the weight is s#*t it makes my Lats scream.

One Arm DBell Row

25kg x 10

27.5kg x 10

32.5kg x 10

I changed this one. Normally I'll do this on a flat bench, this time I did it standing/bent over at the waist. I found this also worked my abs, which I'm pretty sure its not suppose to...but my ads are so bad that most exercises I do target them :nod:

Bent Over BBell Row (Dorian Yates)

40kgs x 10

60kgs x 10

70kgs x 10*

*Reps 9 and 10 were plain ugly....my left leg even started to shake :shock: .

Good Mornings

50kg x 10

50kg x 10

50kg x 10

I specificly use this as a warm up for my lower back exercises. I bend real deep at the waist.

Dead Lifts ss Hyper Extensions (+10kg)

80kg x 10 ss Hyper Extensions x 12

100kg x 10 ss Hyper Extensions x 12

110kg x 10 ss Hyper Extensions x 12

I have no lifting hooks at the moment so I'm not able to lift as heavy with Dead Lifts. Its exciting when you start and you can feel the bar slipping with each rep. I use a Combo Grip (Left Supinated - Right Pronated), but it made very little difference because I sweat...alot

Well that was it. Good work-out, in total it took about 65 minutes.

[I_lift]

Legs (Heavy)

Squats

80kg x 10

100kg x 10

120kg x 8*

* Right knee tewaked around rep 5.

Leg Extension ss Donkey Squat

80lb x 10 ss 140kg x 10

90lb x 10 ss 140kg x 10

100lb x 10 ss 140kg x 12

Leg Press

140kg x 12

180kb x 10

210kg x 10

I vomited after the third set. Not feeling to well

Hammer Curls (Hamstring - Singles)

20lb x 10

30lb x 10

30lb x 10

Never tried this before. 30lb was heavy for my hamstrings. Had to rest by a fan after each set....feels like I'm going to pass out.

Weight Calf Raise (reverse Hack-Squat)

140kg x 15

That was it. This really hurt my lower back...not a great position maybe.

Weak as work out. I missed a few meals during the day so I was force feeding myself about 30 minutes before the work-out. Felt very sick and hot the whole way. Felt like a waste really. I have to lift tomorrow (AM) so hopefully that goes better.

[I_lift]

So...I set my alarm for 5.30am this morning...and I wake up at 7.08am.

I managed to squeeze in a work-out during work hours.

Arms (Light)

Preacher Curls ss Standing Curls (Double)

40lb x 12 ss 60lb x 12

60lb x 12 ss 60lb x 12

60lb x 12 ss 60lb x 12

60lb x 15 ss 60lb x 12

Concentration Curls

30lb x 12

40lb x 12

50lb x 8

Over Head Tricep Extension

100lb x 12

120lb x 12

130lb x 12

150lb x 8

Single Push Downs ss Double Push Downs ss Vibration Trainer (Dips)

40lb x 12 ss 80lb x 12 ss 30 secs (18 Reps - Dips)

50lb x 12 ss 80lb x 12 ss 30 secs (19 Reps - Dips)

50lb x 12 ss 80lb x 12 ss 30 secs (16 Reps - Dips)

Resisted Crunches ss Standing Crunch (Reverse "Good Morning")

60lb x 15 ss 80lb x 12

60lb x 15 ss 100lb x 12

60lb x 15 ss 100lb x 15

30 minutes Exercycle (once I got home)

I managed 16.3kms in distanceand I try to keep the RPM over 105.

That was it. Mixed in a Light workout during my heavy week...and it looks like I'll be doing that again tomorrow as my partner is working a night shift again.

[poos_n_wees]

So...I set my alarm for 5.30am this morning...and I wake up at 7.08am.

I do this ALOT

Nice one getting your training done during work hours!

[I_lift]

Chest (Light)

Seated Press ss Flat Bench

160lb x 12 ss 160lb x 12

200lb x 12 ss 200lb x 12

210lb x 12 ss 220lb x 10

Incline Press ss Seated Flyes

160lb x 12 ss 80lb x 12

200lb x 12 ss 100lb x 12

220lb x 10 ss 140lb x 12

Incline Flyes ss Vibration Trainer

80lb x 12 ss 30 seconds (Press Ups)

120lb x 12 ss 30 seconds (Press Ups)

140lb x 12 ss 30 seconds (Press Ups)

Standing Calf Raise ss Vibration Trainer

50 reps ss 30 seconds (Calf Raise)

50 reps ss 30 seconds (Calf Raise)

50 reps ss 30 seconds (Calf Raise)

And that was it. I think that I'll keep mixing the weeks up. Do half heavy and half light. Today was a good work out. I also superset on my light days to keep the pump and really fatigue the muscle.

Going to miss cardio tonight...

[I_lift]

I did do cardio

30 minutes on the exercycle

[2guns]

One Arm DBell Row

25kg x 10

27.5kg x 10

32.5kg x 10

I changed this one. Normally I'll do this on a flat bench, this time I did it standing/bent over at the waist. I found this also worked my abs, which I'm pretty sure its not suppose to...but my ads are so bad that most exercises I do target them

i do this exercise in the way u did it, i dont use a bench just bend over and rest on the db rack.

yeah it does work yr abs abit because u dont have yr knee helping support u just yr abs as a bridge between the db and your legs

[I_lift]

Shoulders (Heavy)

Seated BB Press

35kg x 12

45kg x 10

60kg x 6

Seated DB Press

22.5kg x 12

25kg x 8

27.5kg x 6

Check/Arnold Press

10kg x 12

12.5kg x 10

15kg x 10

Seated Lateral Raises (C.Glass) ss Straight Arm Front Raise

6kg x 10 ss 20kg x 10

8kg x 10 ss 20kg x 10

9kg x 9 ss 20kg x 10

Rear Delt Flyes

8kg x 10

9kg x 10

10kg x 10

BB Shrugs ss DB Shrugs

125kg x 8 ss 25kg x 15

125kg x 8 ss 25kg x 15

125kg x 7 ss 25kg x 12

Thats was it. Not a great work out. Being heavier I've subsituted reps for more weight. SHoulders are tight...tomorrow is rest day :nod:

[I_lift]

Arms (Heavy)

Preacher Curls ss Hammer Curl (Rope)

20kg x 10 ss 30lb x 10

30kg x 8 ss 40lb x 8

35kg x 3 ss 50lb x 5

Seated DB Curls (Double)

10kg x 10

12.5kg x 10

15kg x 10

Will go higher next session. Drop the 10kgs, start on 12.5 and finish on 17.5kgs

Standing DB Curl (Double) Tri-Drop Set

12.5kg x 12 - 10kg x 12 - 8kg x 12

12.5kg x 12 - 10kg x 12 - 8kg x 12

15kg x10 - 12.5kg x 9 - 10kg x 13

Next session I will keep the last combination. This exercise was suppose to be Zottman Curls, but when I tried to rotate the wrist at the top of the movement it was really uncomforatble and I was only able to turn it just over 90 degrees for some reason?

Tricep Pushdowns (wide V)

50lb x 12

60lb x 10

70lb x 8

This is the same machine that I've had Leg Extension problems with. It's rough and the weight feels like it catches on the way up and down, its really laboured.

Skull Smashers

15kg x 12

20kg x 10

25kg x 8

Thats it. I've been on the Mucuna Prureins for aweek now and have really noticed a difference in the last couple of days. Unfortunatley I had to cut my workout short as I needed to pick my step-son up from a BDay party.

In regards to the DB curls I do I keep it all doubled as I dont want the muscle to rest during the exercise. If anyone has any suggestions on this I'm all ears....but I dont want no Rest Days thread :pfft: I read that all today. Cardio is still not going well. I'ld be interested in what you think about cardio? Is it needed or should I just watch my diet...HARD!

Chest (Heavy) tomorrow...cant wait

[Pseudonym]

By "doubling" the DB curls, I assume you mean lifting left, right, left, right, left, right... as opposed to left, left, left... then right, right, right...

That's how I do it, for the same reasons as you. I also find it helps to count "1, 1, 2, 2, 3, 3..." instead of "1, 2, 3, 4..." - that's purely in my head, of course, but hey, it works! :pfft:

[poos_n_wees]

Cardio is still not going well. I'ld be interested in what you think about cardio? Is it needed or should I just watch my diet...HARD!

Don't worry, my cardio isn't going too well either

IMO its not needed, but its good for your heart health or cardiovascular fitness or something like that lol.

You could try watching your diet closely and cutting down the cardio to see how you go. Have you tried HIIT?

[I_lift]

By "doubling" the DB curls, I assume you mean lifting left, right, left, right, left, right... as opposed to left, left, left... then right, right, right...

That's how I do it, for the same reasons as you. I also find it helps to count "1, 1, 2, 2, 3, 3..." instead of "1, 2, 3, 4..." - that's purely in my head, of course, but hey, it works! :pfft:

No sorry by doubles I mean that I lift both arms at the same time and not alternate.

[I_lift]

Chest (Heavy)

Flat DB Press

27.5kg x 10

30.0kg x 10

32.5kg x 10

37.5kg x 10 (PB :twisted: )

37.5kg x 5

I decided to do another set of 37.5kg staright after as I found the first set easy? I 've never done above 6 reps of that weight before.

Incline BB Press

60kg x 10

70kg x 8

80kg x 5 (PB :twisted: )

I was lucky with the last set, I had no spotter so I'm sure I could have pushed a couple more out....maybe even 90kg if I had some help getting it off the racks for the start.

Incline DB Flyes

15kg x 10

20kg x 8

22.5kg x 6 (PB :twisted: )

I normally go real deep with these, which I found put alot of pressure on my shoulders. So this time I lowered to almost parallel with my chest.

Decline DB Press

25kg x 10

30kg x 10

37.5kg x 5

Died abit at the end of this one. Didn't get sufficent rest between the 2nd and 3rd set.

Decline DB Flyes

17.5kg x 10

20.0kg x 10

22.5kg x 10

Thats it. What can I say 3 PB's during this workout. I better order some 40kg DB's. The supplement stack is really taking effect now with the last 2 work-outs being really really good. I didn't even feel like working out today so I wasn't into it untill after the first couple of sets. I've noticed a difference with my upper body......now if I can get the mid section under control....I'ld be made in the shade.

[ohjoshua]

Chest (Heavy)

37.5kg x 10 (PB :twisted: )

80kg x 5 (PB :twisted: )

22.5kg x 6 (PB :twisted: )

I normally go real deep with these, which I found put alot of pressure on my shoulders. So this time I lowered to almost parallel with my chest.

awesome with your first two PB's! good job! 8)

but remember not to get your PB's mixed up with DB's... that last 'PB' was more of a DB as you reduced the range of motion.

:pfft: Im the PB police sorry.

[I_lift]

22.5kg x 6 (PB :twisted: )

I normally go real deep with these, which I found put alot of pressure on my shoulders. So this time I lowered to almost parallel with my chest.

[I_lift]

Back (Light)

Before I get started I want to point out that all exercises were preformed on the Bowflex Ultimate2 (Apart from the last ab exercise). Now all the weights are in pounds and are based on the ratings on the power rods.

To be honest it dosen't quiet add up. I believe that the pound rating must be an average for each rod, as the resistance is light at the start and gets harder as the bow's flex (...ahh.... Bowflex) more. So with that and the possiblilty that you lose weight due to the amount of cables - pulleys, I'ld say that the weights are proberly about 20 - 30% off.

Lat PullDown (Wide Grip)

160lb x 12

200lb x 12

260lb x 12

Lat PullDown (Single Handles)

160lb x 12

220lb x 12

280lb x 10

Lat PullDown (Single Handles - Wide Pulleys)

160lb x 12

200lb x 12

240lb x 12

Seated Lat Row (Single Handles)

160lb x 12

220lb x 12

260lb x 10

Bent Over Row (Single Handles)

160lb x 12

220lb x 12

240lb x 9

Weighted Ab Crunches ss Weighted Sit Ups (Decline Bench)

60lb x 15 ss 10kg Plate (added) x 15

60lb x 12 ss 10kg Plate (added) x 12

60lb x 12 ss 10kg plate (added) x 9

Actually got lower ab cramp after the first set.

Well this was the third of fourth excellent workout in a row! Each rep was controlled and with nice ROM, to be honest I had lifted more weights again in this work out than I had previously...but I don't want to get on the wrong side of the authorities :pfft: ..so I'll keep them to myself.

Legs (Heavy) tomorrow....I dont do a light work out for legs as my legs really really suck

[I_lift]

Legs (Heavy)

Squats

80kg x 10

100kg x 10

120kg x 8

Felt my lower back during the first set. A little annoying, I felt like I could lift more. Next session I'ld be going to 130kg. I keep the motion deep still.....no partials here.

Leg Extension ss Donkey Squat

60kg x 12 ss 140kg x 10

80kg x 12 ss 140kg x 12

80kg x 10 ss 140kg x 10

Today I used a plate loading leg extension machine. With the cable amchine I could only manage 80 - 90lbs....with this I can do 80kg+! I say + because the I ran out of room to put more plates on? This must be the worst plate loading leg extension machine in the world. I will order some 25kg plates for more weight.

Leg Press

180kg x 12

220kg x 12

260kg x 8

Leg Curl

20kg x 10

40kg x 8

50kg x 5

Thats it. Didn't have enough time to complete a full workout. Another good workout though, i felt strong the whole way. I had increased the numbers in a few lifts. My new workout partner hasn't turned up for 2 days now. He came on Monday for the first time.....then nothing. I have been through about 5 training partners since I started this...really frustrating. I have been mostly working out by myself which I dont mind so much but if I want to go to fatigue or super-heavy....I have to use the cage which isn't the same. Either Arms or Shoulders (light) tomorrow..really looking forward to it. :twisted:

[ohjoshua]

sucks about not having a reliable training partner.....

Ive only had one and I find it way better with a TP.

Now since Ive started my new course though I have heaps of em.

Oh and from the other day DB means "Delioustional Best"

sorry about the spelling- my two weaknesses are spelling and legs. :pfft:

[I_lift]

Arms (Light)

5.30pm - 6.45 pm

Preacher Curl ss Standing DB Curls

60lb x 15 ss 60lb x 12

60lb x 12 ss 60lb x 10

80lb x 8 ss 60lb x 12

Standing Concentration Curl (High Pully)

30lb x 12

40lb x 12

50lb x 10

Seated Concentration Curl

30lb x 12

40lb x 12

50lb x 10

Standing BB Curl

60lb x 12

100lb x 12

120lb x 7

Single Push Downs ss Double Push Downs

50lb x 12 ss 60lb x 15

60lb x 12 ss 80lb x 15

70lb x 12 ss 100lb x 10

Cross Extension (Singles)

30lb x 10

40lb x 10

50lb x 4

30lb x 15

Overgead Extension ss Tricep Dips (Vibration Trainer)

60lb x 12 ss 30sec (18 Reps)

100lb x 12 ss 30sec (17 Reps)

140lb x 12 ss 30 sec (14 Reps)

Thats it. MikeZero is going to kill me (Too many curls). With my light workouts I increase the number of reps and exercises. Total destroy the muscle....

With the heavy workouts I only do 3 or 4 working exercises per muscle.

I hope it makes a difference, to be honest it's still in the experimental stages. I have noticed quite a difference in the upper body (Chest, arms and abit of shoulder), mid section is still my arch enemy though. I will be working out tomorrow (AM) even though it's my day off. I missed thursdays workout.

[I_lift]

Chest (light)

7.00am - 7.30am

Seated Press ss Flat Press

160lb x 12 ss 160lb x 12

200lb x 12 ss 200lb x 12

210lb x 12 ss 220lb x 12

Incline Press ss Seated Flyes

160lb x 12 ss 100lb x 12

200lb x 12 ss 140lb x 12

220lb x 10 ss 180lb x 9

That was it......total waste of time. I've been having some dental issues latley, as soon as a strain...the nerves under one of my teeth start to play up.

[I_lift]

Back (Heavy)

Pull Downs (Close grip-supinated)

100lb x 10

120lb x 10

140lb x 10

160lb x 6

Pull Downs (Wide-Grip) ss Straight Arm Pull Downs

80lb x 10 ss 30lb x 12

100lb x 10 ss 30lb x 12

120lb x 10 ss 30lb x 12

One Arm DB Row (Standing)

25kg x 10

27.5kg x 10

32.5kg x 10

Bent Over BB Row (Charles Glass)

40kg x 12

60kg x 12

70kg x 10

Dead Lifts ss Hyper Extensions (+ 10kg)

100kg x 10 ss 12

100kg x 10 ss 12

Thats it. S*#t work out. Going to the dentist tomorrow morning so totally preoccupied, wasn't even going to work out but thought that I better since I'll be recovering from Dental surgery for a couple of days. :cry:

[I_lift]

Arms (Heavy)

Preacher Curl ss Hammer Curl (Rope)

20kg x 10 ss 30lb x 10

30kg x 8 ss 40lb x 10

35kg x 3 ss 50lb x 7

I had to use a super curl bar today, very steep angle so I had to grip it wider. It was uncomfortable.

Seated DB Curls (Double)

12.5kg x 12

15kg x 10

17.5kg x 5

Standing DBell Curl (Triple Drop Set)

12.5kg x 12 10kg x 12 8kg x 12

15kg x 10 12.5kg x 8 10kg x 10

12.5kg x 12 10kg x 10 8kg x 12

Tricep Push Downs (Wide V)

50lb x 12

60lb x 10

70lb x 10

Tricep Push Downs (Straight Bar)

60lb x 12

70lb x 10

80lb x 10

Thats it. Another S*#t work out. Dentist couldn't pull my teeth so I have to wait for a month for a Oral Surgeon. As a result I have to put up with them, I cant eat that well so my energy levels are way down. Last week I was on a high from great work outs. This week total opposite, just what I need 4 weeks out from next photos.

[I_lift]

Chest (Heavy)

Flat DB Press

30kg x 10

35kg x 10

40kg x 6 (PB) :twisted:

Incline BB Press

50kg x 10

60kg x 8

70kg x 2 :cry:

I little down this week. No training partner again so I had to use the cage

Incline DB Flyes

17.5kg x 10

20kg x 8

22.5kg x 8

Decline DB Press

30kg x 10

35kg x 8

40kg x 6.75 (PB) :twisted:

Decline DB Flyes

17.5kg x 10

20kg x 6

20kg x 8

Decided to have a few days off to refocus . Didn't feel it with is work out. No connection with the weights at all this week. Last week every lift was fluid....this week it's been harder to control. Training partner has shown up twice this week (about average for him). Stoked with the heavier lifts(PB), Previous I only managed 2 x 40db flat press.

[I_lift]

Shoulders (Heavy)

Seated BB Press

35kg x 12

45kg x 10

55kg x 5

Seated DB Press

22.5kg x 12

25kg x 8

27.5kg x 6

Check/Arnold Press

10kg x 12

12.5kg x 12

17.5kg x 7 (PB) :twisted:

Good do more actually. Not really a PB...but I had never lifted that before though.

Seated Lateral Raises (C Glass) ss Straight Arm Front Raise

6kg x 12 ss 20kg x 10

8kg x 10 ss 20kg x 10

9kg x 10 ss 20kg x 10

Rear Delt Flyes

8kg x 10

12.5kg x 12

12.5kg x 10

BB Shrugs ss DB Shrugs

60kg x 15 ss 27.5 x 15

100kg x 15 ss 27.5kg x 15

100kg x 12 ss 27.5kg x 15

Less weight with the BB shrug so I could do better quailty reps. Made my traps scream as well. Definatley the way to go.

Well thats it. Second set of photos coming up and I want to tell you all that my "Mass"building programme is right on track :grin: . I really need to introduce cardio again......but I hate it