NZBB Challange 2007.

[I_lift]

Legs (Heavy)

Squats

80kg x 10

100kg x 10

120kg x 8

Front Squat

40kg x 10

60kg x 2

First time I tried this. Cant get the technique right. When I rest the bar on my shoulders/upper arm it hurts. Can some give me some advice on the technique please.

Leg Extension ss Donkey Squats

60kg x 12 ss 140kg x 12

70kg x 12 ss 140kg x 12

75kg x 12 ss 140kg x 12

Leg Press

180kg x 12

220kg x 12

250kg x 12

Leg Curl

20kg x 12

35kg x 10

40kg x 8

Ab Crunches

25

25

25

Thats it. Numbers way down on some of the lifts. Dental Surgery is about 5 days away so I've been attemping to over train as I wont be able to for about a week after. Maybe I'll lose some weight during that period as I'll be on liquids for a while.

[I_lift]

UPDATE

Had my surgery last week. Hadn't posted a journal or a while as I was busy trying to overtrain. Didn't really work out though. I'm allowed to lift again on Monday....cant wait. You will see a post monday evening

[Pseudonym]

Glad to hear you're soon to be back on track. Hope the surgery went well.

[deegee]

good to hear you are taking things easy after surgery rushing back into training often leads to set backs and longer time off.

[I_lift]

Chest (Heavy)

Flat D-Bell Press

30kg x 10

35kg x 10

40kg x 8

40kg x 5 3/4

Quiet happy with this effort. Still no 42.5kg D-Bells so I'm throwing in an extra set.

Flat D-Bell Flyes

17.5kg x 10

20kg x 10

25kg x 6

Incline D-Bell Press

20kg x 10

25kg x 8

30kg x 6

Again happy with this. Haven't lifted 30's before. I find this a really awkward exercise. I blame my long arms :nod: . It puts alot of pressure on my shoulders as well.

Decline D-Bell Press

30kg x 10

35kg x 6

40kg x 0

Couldn't even get it off the chest for the last set?

That was it, I'm suppose to take it easy still. My mouth started to bleed (sorry for details) after the first exercise. Oh well good efford for the time off. It was only a week and a bit..but it seems like an eternity once you really start training. I have school camp next week (step son) so I'm going to double up the workouts for the rest ofthe week.

[poos_n_wees]

Incline D-Bell Press

20kg x 10

25kg x 8

30kg x 6

Again happy with this. Haven't lifted 30's before. I find this a really awkward exercise. I blame my long arms :nod: . It puts alot of pressure on my shoulders as well.

Nice work!

Yeah Im another one that finds them awkward sometimes. I really have to focus on pushing the chest up and out and squeezing the chest as hard as I can at the top for me to feel it where I'm supposed to lol. Sounds weird, but it works!

[I_lift]

Arms

Preacher Curl

25kg x 12

35kg x 10

40kg x 6

Bowflex U2 Preacher Curl

40lb x 10

60lb x 10

80lb x 6

Not enough rest time between the last two sets.

Seated DB Curls (Doubles)

10kg x 12

12.5kg x 10

17.5kg x 8 :twisted: (PB) have lifted the amount...but not as many reps.

note: Doubles= repping left & right at the same time.

DB Curl (Triple Drops - Double)

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

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

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

Missingthe 15's. Would like toincrease on the last set and see what happens.

Tricep Push Down (V)

20kg x 12

30kg x 10

40kg x 6 Phone Rang!!

That was it...I was on the phone to my boss for about 20 minutes...Will complete triceps tomorrow before work.

Does anyone ever experience a pain similar to Shin Splints, but located in the under part of the forearm? I get it sometimes when I do Curls?

[I_lift]

Legs

Squats

80kg x 10

100kg x 10

120kg x 10

Leg Extension ss Donkey Squats

60kg x 12 ss 140kg x 12

60kg x 12 ss 140kg x 12

60kg x 12 ss 140kg x 12

I have no 20kg plates left so I had to use 4 x 15's. As I've said in the past this leg extension machine can only fit 4 plates. I've ordered some 25's though.

Leg Press ss Lunge (No weights)

180kg x 10 ss 10

220kg x 10 ss 10

270kg x 10 ss 10

Could go heavier for this I feel.

Leg Curl (Weak Point)

15kg x 20

30kg x 10

45kg x 2 :shock:

Well that was expected I guess.

Calf Raise (Block) ss Vibration Trainer

50 reps x 30 sec

35 reps x 30 sec

45 reps x 30 sec

After the vibration trainer my calves cramp with every step. So I had to lengthen the rest period.

That was it. Felt really good apart from the leg curl. Will post photos soon. Dont get excited though as its a small improvement...thats what you get for refusing cardio. No excuses.

[I_lift]

Shoulders

Seated BB Press

30kg x 10

50kg x 8

40kg x 10

Too heavy with the 2nd set.

Seated DB Press

22.5kg x 10

25kg x 8

27.5kg x 7

Check/Arnold Press

10kg x 10

12.5kg x 10

17.5kg x 8

Seated Lateral Raises ss Straight Arm Front Raise (10kg Plate)

7kg x 10 ss 10

8kg x 10 ss 12

9kg x 10 ss 12

Rear Delt Flyes

8kg x 10

10kg x 10

12.5kg x 8

Shrugs 21's (DB)

20kg's

25kg's

27.5kg's

That was it. Good Workout. Back on the supplement stack and its making a difference. Couldn't find the camera this morning :cry: . I will ask my partner were it is.

[I_lift]

Bowflex Arms/Chest

Preacher Curl ss Standing Curls

40lb x 12 ss 60lb x 12

60lb x 10 ss 80lb x 10

80lb x 10 ss 100lb x 10

Tricep Pushdown (Singles) ss Tricep Pushdown (Double)

50lb x 15 ss 100lb x 12

60lb x 10 ss 100lb x 10

70lb x 10 ss 100lb x 10

Seated Chest Press ss Incline Press

160lb x 12 ss 160lb x 12

190lb x 10 ss 180lb x 10

210lb x 9 ss 200lb x 4 :cry:

Incline Flyes ss Seated Flyes

60lb x 12 ss 100lb x 12

100lb x 12 ss 140lb x 12

120lb x 12 ss 160lb x 12

Ab Crunches (Weighted)

60lb x 15

100lb x 12

120lb x 12

That was it. Took some photos this morning but they are real bad quality so I will have to wait untill someone comeshome to take them of me. I have School camp next week, so I will be focusing on cardio for the week.

[I_lift]

Arms (Back from School Camp)

Preacher Curl

25kg x 10 30kg x 10 35kg x 10

Seated Curls (DB's)

10kg x 10 12.5kg x 10 17.5kg x 6

Standing BB Curl ss Tricep Push Down (Rope)

25kg x 10 ss 30lb x 15

35kg x 10 ss 50lb x 10

40kg x 6 ss 60lb x 3

I find it hard to perform tricep push downs with a rope. I lose grip really easy.

Triple Drop (DB Curls) ss Skull Smashers

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

12.5kg x 10 10kg x 10 8 kg x 10 ss 20kg x 12

12.5kg x 10 10kg x 10 8 kg x 10 ss 25kg x 10

Good combo. Still need to get a pair of 15's in though.

Triple Drop (Tricep Push Downs - Flat Bar, U bar, V bar) ss Weighted Crunches

20kg x 15 40lb x 15 40lb x 10 ss 80lb x 15

25kg x 15 50lb x 12 40lb x 12 ss 100lb x 12

That was it. Not a bad workout after a week off. The school camp was awesome and had a really big hill that we had to climb up every day (Cardio). Will post chest work out tonight....I have 42.5kg DBs in now so I'm excited.

[I_lift]

Chest

Flat DB Press (Drop Sets)

30kg x 10 DS 20kg x 10

35kg x 8 DS 20kg x 8

40kg x 4 DS 20kg x 10

Wow....totally fatigued with this exercise. Possibly to much weight for the Drop Sets.

Flat DB Flyes (Drop Sets)

17.5kg x 8 DS 10kg x 8

20kg x 10 DS 10kg x 8

22.5kg x 5 DS 10kg x 10

Incline DB Press ss Incline Fyles (Bowflex)

20kg x 10 ss 100lb x 6

25kg x 8 ss 60lb x 10

30kg x 4 ss 80lb x 8

That was it. I decided to use drop sets as I hadn't worked chest for over a week. I eally scarificed quality (weight wise) for quantity. Good news is that my chest is super sore.

[I_lift]

Back

Lat Pull Down (Supinated - Close Grip)

40kg x 10

60kg x 10

70kg x 8

Lat Pull Down (Pronated - Wide Grip) ss Straight Arm Pull Downs

40kg x 10 ss 30lb x 12

60kg x 7 ss 40lb x 10

50kg x 6 ss 50lb x 5

Bent Over DB Row ss Standing Row

27.5kg x 10 ss 80lb x 10

30 kg x 10 ss 80lb x 10

35kg x 8(PB) ss 80lb x 8

Bent Over BB Row ss Hammer Grip Bent Over Row

40kg x 10 ss 25kg x 10

60kg x 8 ss 25kg x 10

80kg x 8(PB) ss 25kg x 10

Dead Lifts (Partials - Shin)

80kg x 10

100kg x 10

120kg x 8

Weighted Hyper Extensions (15kg) ss Weight Crunches

10 ss 80lb x 15

10 ss 80lb x 15

10 ss 80lb x 15

That was it. Really happy with this workout. A few PB's in there.

I have legs tonight so I'm looking forward to that

[I_lift]

Legs

Squats

80kg x 10 100kg x 10 120kg x 8

Leg Extension ss Donkey Squats

60kg x 10 ss 100kg x 10

70kg x 10 ss 140kg x 10

80kg x 10 ss 170kg x 10

Leg Press

170kg x 10 210kg x 10 250kg x 10

Leg Curls

20kg x 10 40kg x 6 50kg x 3

Lunges (DB's)

10kgs x 20

12.5kgs x 20

15kgs x 12

Weight Crunches

80lb x 15

100lb x 15

120lb x 15

That was it. Really high intensity during the whole session. Lunges are a nice inclusion for legs....having trouble with them so that weight is slightly embarrassing :shock:

[I_lift]

Arms

Preacher Curl (Bowflex Ultimate 2)

40lb x 10

60lb x 10

80lb x 3

Dissapointing....I can normally do 10 on 80lb.

Preacher Curl (Free Weight)

25kg x 10

30kg x 10

35kg x 6

Seated Curls (DB's)

12.5kg x 10

14.0kg x 10

17.5kg x 8

Standing BB Curl ss Tricep Push-Down (Rope)

25kg x 10 ss 30lb x 15

35kg x 6 ss 50lb x 15

I stop after the second set. I started to get pain in my left forearm, the type that feels like Shin Splints....possibly Forearm Splints.

Triple Drop (DB Curl) ss Skull Smasher

12.5kg x 10 10kg x 10 8kg x 10 ss 15kg x 12

12.5kg x 10 10kg x 10 8kg x 10 ss 20kg x 10

14.0kg x 10 12.5kg x 8 8kg x 12 ss 25kg x 12

Triple Drop (Tricep Push-Downs - Flat Bar, U, V)

20kg x 12 40lb x 12 40lb x 12

25kg x 10 50lb x 10 40lb x 12

I've been stedy on this arm routine for a while. I found that introducing triceps through the Biceps (as a superset) really keeps the pump going through the whole arm. Then hiting the tricep hard on the last set keeps the amount of exercises down. Overall though a good workout. Really need to push myself with some as I could left heavier.

[Pseudonym]

I-Lift, are your BB Curls done with a straight barbell? If so, you might like to try using a curl bar (aka EZ bar, or W bar). It's an angled bar designed to put less rotational pressure on the wrists.

[I_lift]

I-Lift, are your BB Curls done with a straight barbell? If so, you might like to try using a curl bar (aka EZ bar, or W bar). It's an angled bar designed to put less rotational pressure on the wrists.

Yes I use a straight bar. Main reason is for mass. I will try with a EZ-Bar

[I_lift]

Chest

Flat DB Press

30kg x 10

35kg x 8

40kg x 6

42.5kg x 2 (PB):evil:

42.5kg x 5 (PB) :twisted:

Not enough rest between sets 3 and 4. Set 5 was better, will try 45kg DB's next session.

Incline DB Press ss Ultimate 2 Incline Fyles

25kg x 10 ss 60lb x 10

27.5kg x 10 ss 80lb x 10

30kg x 6 ss 100lb x 5

Decline Press

30kg x 8

35kg x 3

That was it. I was totally fatigued near the end of inclines. Will look into the diet. I've been living off protein powder mixed with rolled oats during the day.

[poos_n_wees]

42.5kg x 2 (PB):evil:

42.5kg x 5 (PB) :twisted:

[I_lift]

Legs

Squats

80kg x 10

100kg x 10

120kg x 10

Tweaked the Right Knee during the last set.

Leg Extension ss Donkey Squats

60kg x 10 ss 100kg x 10

80kg x 10 ss 140kg x 10

80kg x 10 ss 170kg x 10

Leg Press

170kg x 10

210kg x 10

250kg x 10

Was going to try 280 for a 4th rep but the right knee was uncomfortable.

Leg Curls

20kg x 12

25kg x 12

30kg x 10

I decided to only slighty increase the weights so I can perform better quality reps.

Lunges (DB)

10kgs x 20

12.5kgs x 20

15kgs x 20

Calf Raise (BW) ss Vibration Machine

50 reps ss 30 seconds

40 reps ss 30 seconds

40 reps ss 30 seconds

That was it. Really rushed leading up to the workourt so I wasn't as prepared. Still looking at increasing some of the weights.

[I_lift]

Shoulders

Seated BB Press

30kg x 10

40kg x 10

50kg x 8

Seated DB Press

22.5kg x 8

25kg x 8

27.5kg x 8

30kg x 5 (PB)

Sort of...I sacrificed reps during the first 3 sets to squeeze in a forth.

Check/Arnold Press (DB)

12.5kg x 10

15kg x 10

17.5kg x 10

Seated Lateral Raises ss Straight Arm Front Raises (10kg Plate)

7kg x 10 ss 10

8kg x 10 ss 12

10kg x 8 ss 12

Rear Delt Flyes (DB)

8kg x 10

10kg x 10

12.5kg x 10

Shrugs DB (21's)

20kgs

25kgs

30kgs

Thats it.

[poos_n_wees]

Seated DB Press

22.5kg x 8

25kg x 8

27.5kg x 8

30kg x 5 (PB)

Sort of...I sacrificed reps during the first 3 sets to squeeze in a forth.

Your last set prolly did more for your shoulders than the sacrificed reps anyway

Nice PB!

[I_lift]

Full Body - Full Day Work Out....Part 1

Today I'm blessed with an extremely quiet day...and my work is all up to date. So I'm lifting. This is the first session which was completed between 10-12pm.

Flat Press (Bowflex)

160lb x 12

190lb x 12

210lb x 12

Flat Flyes (Bowflex)

60lb x 12

100lb x 12

140lb x 12

Incline Press (Bowflex)

100lb x 10

160lb x 12

200lb x 10

Incline Flyes (Bowflex)

60b x 10

100lb x 10

120lb x 10

140lb x 10

160lb x 4

Just wanted to see how high I could go.

Weighted Crunches (Bowflex)

80lb x 25

100lb x 25

120lb x 20

140lb x 15

Preacher Curl (Bowflex)

40lb x 15

60lb x 12

80lb x 5

Preacher Curl (FW)

28kg x 12

33kg x 12

38kg x 8 1/2 :shock:

Triceps (Tri-Sets)

Straight Bar U Bar V Bar (All 10 reps)

25kg 50lb 40lb

25kg 50lb 40lb

25kg 50lb 40lb

Skull Smashers

18kg x 10

23kg x 10

28kg x 10

Thats it. This afternoon I will be doing back, legs.

[I_lift]

Full Body Full Day Work Out Part 2

Back

Lat Pull Down (Single Handles - Extremely Wide Grip)-Bowflex

100lb x 12

140lb x 12

200lb x 10

Bent Over Row Single Handles (Bowflex)

100lb x 10

140lb x 10

200lb x 10

Hyper Extensions

15

15

15

Bent Over Row (Machine)

70lb x 10

90lb x 10

100lb x 12

That was it. Customers started to come in after this. It annoyed me...even though I'm suppose to sell equipment...ah well

[Pseudonym]

Damn customers. Who needs 'em?!