NZBB Challange 2007.

[I_lift]

Chest

Flat D-Bell Press

17.5kg x 20 (warm up)

35kg x 10

40kg x 7

45kg x 3 (PB)

30kg x 12

Squeezed in the extra set to keep the reps up after Sets #3-4.

Happy with 45's even though it was only 3 reps (I dont include getting them up the first time).

Flat D-Bell Flyes

17.5kg x 10

20kg x 10

22.5kg x 7

Incline D-Bell Press

25kg x 10

27.5kg x 8

30kg x 8

I have a new bench in store. This FID bench has the perfect first incline angle. Angled enough to hit the upper pecs without targeting the deltoids. This was heaps better...I could possible lift more.

Decline D-Bell Press

30kg x 10

35kg x 6

40kg x 2

The bench wasn't too good for decline. Uncomfortable for the legs. It was hard lifting the weights because my calfs were been pinched.

SUPER-QUAD (Bowflex - Vibration Trainer)

Seated Press - Incline Flyes - Seated Flyes - Press Ups.

160lb x 10 60lb x 10 100lb x 10 30 secs

100lb x 12 100lb x 10 120lb x 10 30 secs

Thats it. I was suppose to complete 3 sets for the last, but was totally fatigued. I think I'm going to finish all work outs with something similar. Overall I was happy with the lift. I have arms this afternoon so I'm looking forward to that.

[I_lift]

Arms

Preacher Curl

25kg x 10

30kg x 10

35kg x 10

Seated DB Curl

12.5kg x 10

15kg x 10

17.5kg x 6 :cry:

Ugh

Standing EZ Bar Curl ss Push-Downs

25kg x 10 ss 15kg x 12

30kg x 10 ss 20kg x 12

35kg x 10 ss 25kg x 12

Triple Drop (DB) Curls ss Skull Smashers

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

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

15kg x 10 12.5kg x 6 :cry: 10kg x 12 ss 25kg x 15

Tricep Tri-set

-Bar U Bar V Bar

15kg x 15 40lb x 15 30lb x 15

20kg x 15 40lb x 15 30lb x 15

25kg x 12 40lb x 15 30lb x 15

Thats it. Quick workout....around 40minutes.

[I_lift]

Quiet at work......Work Out

Chest

Bowflex Tri Set (Flat Press - Incline Flyes - Flat Flyes)

160lb x 10 60lb x 10 60lb x 10

180lb x 10 80lb x 10 80lb x 10

210lb x 10 100lb x 10 100lb x 10

DBell Press

45kg x 5

42.5kg x 4

40kg x 4

35kg x 10

Incline DB Flyes

12.5kg x 10

17.5kg x 10

20.0kg x 10

22.5kg x 10

Decline Flyes

17.5kg x 10

20.0kg x 10

22.5kg x 10

Arms

Preacher Curl (Olympic)

25kg x 10

30kg x 10

35kg x 10

Seated DB Curl

12.5kg x 10

15.0kg x 10

17.5kg x 10

Standing EZ Curl ss Push Downs

25kg x 10 ss 15kg x 15

30kg x 10 ss 20kg x 15

35kg x 10 ss 25kg x 12

Triple Drop DB Curls ss Skull Crushers

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

12.5kg x 10 10kg x 10 8kg x 10 ss 30kg x 12

15.0kg x 10 12.5kg x 10 10kg x 10 ss 30kg x 10

Tricep Tri-Set (-Bar, V Handle, U Handle)

15kg x 15 40lb x 15 30lb x 15

20kg x 15 40lb x 15 40lb x 15

25kg x 10 40lb x 15 40lb x 12

That was it. That makes 2 chest and 2 arm work outs for the week....

Oh well back into the routine Monday.

[ohjoshua]

lol, funny how you train at work... most I can get away with is a few chin-ups.

your really upping your lifting at the moment, good stuff.

[I_lift]

lol, funny how you train at work... most I can get away with is a few chin-ups.

your really upping your lifting at the moment, good stuff.

Thanks. I'm under no illustions in regards to what shape I'm in and how this compition is going for me. My diet has been bad and I never do cardio. Realisticly I'm still looking at competing at the end of next year so I'm trying to put on as much size as possible...I just need it to be good size :shock:

[I_lift]

Shoulders

Seated BB Press

40kg x 10

50kg x 8

55kg x 8

Seated DB Press

25kgs x 6

25kgs x 8

30kgs x 4

20kgs x 10

Added an extra set to keep the reps up. Not enough rest time between exercises and sets.

Check/Arnold Press (DB)

15kg x 8

17.5kg x 7

20kg x 6

12.5kg x 8

Same as above (Extra set). This workout isn't going very well at the moment.

Standind Lat raise ss Staright Arm Front Raise (15kg Plate)

7kgs x 10 ss 10 reps

8kgs x 8 ss 10 reps

10kgs x 8 ss 10 reps

Shrugs (Olympic Bar) ss Shrugs (DB)

60kgs x 10 ss 30kgs x 15

100kgs x 10 ss 40kgs x 10

120kgs x 10 ss 40kgs x 10

That was it. Busy day at work so I missed a few meals and mis-timed my pre-workout stack. Traps are sore so at least I got something out of it.

If you have followed my journal you will see that I'm trying to put on as much size as possible with the goal of competing at the end of 2008. So the reps are lower and the weights are increasing.

[I_lift]

Legs

Squat

80kg x 10

100kg x 10

120kg x 10

Hurt my left knee during the last set. Was able to complete 10 reps relativley easily. Will look at increasing to either 130 or 140kg nexts session.

Leg Extension ss Donkey Squats

60kg x 10 ss 100kg x 12

75kg x 10 ss 140kg x 12

75kg x 10 ss 180kg x 10

Leg Press

180kg x 10

220kg x 10

270kg x 10

the movements were halfway between partial and full due to my left knee. I had to miss out lunges because of it.

Leg Curl

20kg x 10

25kg x 10

30kg x 10

35kg x 10

Extra set with curls. Again I have weak hams so I'm concentration on bringing them up by using nice full reps and extra sets.

Calf Raise (BW) ss Vibration Trainer (30 sec tip toe hold)

50 reps ss 30 secs

50 reps ss 30 secs

42 reps ss 30 secs

Weight Ab Crunch ss Ad Roller

100lb x 15 ss 15 reps

100lb x 15 ss 15 reps

100lb x 12 ss 11 reps

Got ab cramp during the last set. Laying on the floor trying to stretch it out while my step-son was laughing at me.

That was it. Not a fantastic workout. Just seem a little stuck with legs at the moment, like back it's one of the workouts I hate becuase my condition / injuries can really have a poor effect on it.

[I_lift]

Back

5.30 - 6.30pm

Mood: Good

Lat Pull Down (Narrow - Supinated Grip)

40kg x 10

50kg x 10

70kg x 9

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

40kg x 10 ss 30lb x 10

50kg x 10 ss 40lb x 10

60kg x 8 ss 50lb x 6

Bent Over Row (Single Arm - DB)

30kgs x 10

35kgs x 10

40kgs x 10 :twisted:

I've never lifted 40s before for this....but I'm using lifting hooks so I wouldn't really call it a personal best.

Bent Over Row (Dorrian Yates BB)

40kg x 10

60kg x 10

90kg x 8 :twisted:

Same as the above (Lifting Hooks). Will start on 60kgs next time.

Dead Lifts (Full)

70kg x 10

90kg x 9 :shock:

Felt a sharp pain in my lower back on the 9th rep. My lower back can get injured quiet easily during full dead lifts which is why I normally perform partials. I dont find that partials really do anything though.

Hypers Extensions

+ 10kg plate x 10

+ 15kg plate x 10

+ 20kg plate x 10

Weighted Ab Crunch ss Ab Roller

50lb x 15 ss 15

50lb x 15 ss 15

50lb x 15 ss 15

Thats it. Good workout. Not sure about the hooks though. How do you guys feel about hooks?

[ohjoshua]

Hey lifty....

those 90kg*8 BB rows look pretty sick!

kinda funny how they are about equal to your DL though. Having heaps of injuries must suck.

keep going hard and good luck for your final weeks of the NZBB2007 challenge .

[I_lift]

Hey lifty....

those 90kg*8 BB rows look pretty sick!

kinda funny how they are about equal to your DL though. Having heaps of injuries must suck.

keep going hard and good luck for your final weeks of the NZBB2007 challenge .

Thanks mate. Yeah DL's are shocking for me with the knees and back....so its weak as. The BB Row is more up right and with a supinated grip, really hits the lats.

[I_lift]

CHEST

5.30pm - 3.15pm

Mood: Fair

Flat DB Press

20kgs x 15 (Warm Up)

30kgs x 10

35kgs x 8

40kgs x 6

45kgs x 4

Incline DB Press

25kgs x 10

30kgs x 8

35kgs x 6

Decline DB Press

30kgs x 10

35kg x 10

40kgs x 5

Incline Flyes DB ss Bowflex Incline Flyes

17.5kgs x 10 ss 80lb x 10

20.0kg x 10 ss 100lb x 10

22.5kgs x 8 ss 120lb x 8

That was it. Never really feeling it. Comfortable with the flat and incline presses. 35kg incline DB's is a best for me.

[I_lift]

ARMS and.....CARDIO (WHAT THE)

4.00pm - 5.20pm

Mood: :twisted: Had a really good selling day so I'm ampted. Retail is the worst drug...when you dont sell its impossible to stay motivated...but when you do sell :shock:

Preacher Curl

25kg x 10

30kg x 10

35kg x 10

Good warm up exercise. IU'm still getting major pain on the underside of my forearms?

Seated DB Curls (Double = repping left and right at the same time)

12.5kg x 10

15.0kg x 10

17.5kg x 10

Will break out the 20kg DB's for the next session.

Stott Curl ss Push-Downs (Straight Bar)

8kgs x 10 ss 20kg x 12

10kgs x 10 ss 20kg x 12

12.5kgs x 10 ss 20kg x 12

Triple Drop DB Curls (Doubles) ss Skull Crushers

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

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

15.0kg x 10 12.5kg x 10 10kg x 10 ss 25kg x 12

Tricep Tri-Set (-Bar, U Bar, V Bar)

20kg x 15 40lb x 15 30lb x 15

20kg x 15 40lb x 15 40lb x 15

20kg x 15 40lb x 15 40lb x 15

Ab Roller (100 Reps)

30, 30, 20, 20

Bowflex TREADCLIMBER

15 minutes Calories Burnt 314.

This is one of the only machines that I have that allow me to burn alot of calories fast....could be my answer to cardio...I better not sell it :wink:

That was it. Good workout, really cut down my rest time in between sets. Need to increase the weights on most of the lifts but more forearms hurt during the first couple of exercises.

[2guns]

IU'm still getting major pain on the underside of my forearms?

dnt grip the bar so hard

[I_lift]

LEGS

Time: 5.10 - 5.20pm/5.32pm - 6.20pm

Mood: Poor

Really tired all day. Forced Creatine, Norateen 2 H/W, 3 x Coffee, L-Carnitine, Energy Drink...nothing helped.

Squats

60kg x 10

80kg x 10

100kg x 10

Warm Up sets....was interrupted by a phone call....12 minutes later.

120kg x 8

130kg x 6

Dissapointing. The goal was to add more sets to get the right knee nice and warm before going heavier. I was crusing nicelt for the first 3 sets....then I went cold. The last two sets were awkward.

Leg Extension ss Donkey Squats

60kg x 10 ss 100kg x 10

75kg x 10 ss 140kg x 10

75kg x 10 ss 180kg x 8

Leg Press

180kg x 10

220kg x 10

260kg x 10

290kg x 8

Leg Curl (Bowflex)

40lb x 12

60lb x 12

80lb x 10

Leg Curl (Free weight Bench)

20kg x 10

20kg x 10

20kg x 15

Just used this as a warm down exercise

Calf Raise ss Vibration Trainer (Calf Raise Position)

50 reps (BW) ss 30 secs 60Hz

50 reps (BW) ss 30 secs 60Hz

50 reps (BW) ss 30 secs 60Hz

Treadclimber

5 minutes Speed 6.4 kph

Just too fatigue the legs more.

Ab Roller

30

30

25

That was it. Felt like crap the whole time. Missed lunges again. I wonder if I could count the 5min Treadclimber as cardio :shock:

[I_lift]

SHOULDERS

Time: 5.30pm - 6.20pm

Mood: Above Average

Seated BB Press

40kg x 8

50kg x 8

55kg x 8

Just use this as a warm up set really.

Seated DB Press

22.5kgs x 8

25.0kgs x 8

27.5kgs x 8

30.0kgs x 7

Reduced number of reps to go heavier at the last set.

Arnold/Check Press (DB)

12.5kgs x 8

15.0kgs x 8

17.5kgs x 8

20.0kgs x 9

Same as the above.

Lat Raises ss Straight arm Raise (15kg plate)

8kgs x 10 ss 10

9kgs x 10 ss 10

10kgs x 8 ss 10

My worst exercise has to be the lat raises. Maybe I'm doing them wrong but the weight that I'm lifting is heavy for me. I would expect to lift more judging by the other exercises.

Olympic Shrugs ss D/Bell Shrugs

80kg x 12 ss 30kgs x 12

100kgs x 12 ss 40kgs x 12

120kgs x 10 ss 40kgs x 12

That was it. I only have a limited time to workout at the moment so I'm going to introduce more supersets and dropsets to the routines, it will only be for a short period though. Shoulders are lacking big time, has anyone got any advice to bring shoulders up

[I_lift]

ARMS

Time 5.30pm - 6.20pm

Mood: Hyped :shock:

Preacher Curl ss Bowflex Preacher Curl

25kg x 10 ss 40lb x 10

35kg x 10 ss 60lb x 8

40kg x 8 ss 60lb x 8

Average first set really. Even though I'm not gripping tightly I'm still getting pain under the forearms :cry:

Seated DB Curl ss Seated EZ Curl (Partial) ss Tricept Push Downs

12.5kg x 10 ss 25kg x 10 ss 20kg x 10

15.0kg x 10 ss 25kg x 10 ss 20kg x 10

17.5kg x 8 ss 25kg x 10 ss 20kg x 10

20.0kg x 7 ss 25kg x 8 ss 20kg x 8

Never curled 20kg DB's before. I still rep Left and Right at the same time for all DB cursl.

Standing DB Curl (Triple Drop) ss Skull Crushers

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

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

15.0kg x 10 10kg x 10 8kg x 10 ss 25kg x 10

Tricep Quad-Set (-Bar, U Bar, V Bar, Bowflex )

20kg x 10 30lb x 10 40lb x 10 60lb x 10

20kg x 10 30lb x 10 40lb x 10 60lb x 10

20kg x 10 30lb x 10 40lb x 10 60lb x 10

I didn't have a break during this whole set. 120 reps in a row absolutley killed my triceps.

Well that was it. Supersets an dropsets....thats what I'm all about at the moment. Again 20kg DBell Curls was a highlight. Arms are numb at the moment so it must be good. Still having the forearm issue

[I_lift]

CHESTA FIESTA

Time: 5.30pm - 6.20pm

Mood: Average (Had a really busy day at work so wasnt totally focused on the workout)

Flat DB Press

20kgs x 15 (Warm up)

35kgs x 8

40kgs x 8

45kgs x 6

50kgs x 1 (Sort of)

Not to sure if you would count the 50's as a rep. I start at the chest and push up...but I dont normally count that as a rep. However getting it up in the first place is new for me.

Incline DB Press

25kgs x 10

30kgs x 8

35kgs x 8

Decline DB Press

30kgs x 10

35kgs x 8

40kgs x 5

Bowflex Incline Flyes ss DB Incline Flyes

80lb x 10 ss 15kgs x 10

100lb x 10 ss 15kgs x 10

120lb x 10 ss 15kgs x 10

That was it. Have changed my flye routine due to sore shoulder joints, I think I was extending too far with free weights. Still having the forearm issues, I feel it with most workouts now (apart from legs), oh well nothing to serious.

[deegee]

Going well, you are getting some good weight on those db press well done

[I_lift]

Back

Time 5.30-6.15pm

Mood: Poor. Was feeling quiet sick, had driven to Wellington and back during the day and was stuck behind a truck on the way back....almost passed out from the fumes.

Lat Pull-Down (Narrow-Supinated Grip)

40kg x 10

50kg x 10

70kg x 10

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

40kg x 10 ss 30lb x 10

50kg x 10 ss 40lb x 10

60kg x 10 ss 50lb x 10

Bent Over Row (Single DB) ss Standing Row (Double)

35kgs x 10 ss 50lb x 10

40kgs x 10 ss 50lb x 10

45kgs x 10 ss 50lb x 10

45kg DBell row is a PB for me, however the technique wasn't too flash.

Bent Over Row (Dorian Yates)

60kg x 10

70kg x 10

80kg x 10

Dead Lifts (Full)

70kg x 10

80kg x 10

90kg x 10

I really slow these reps down..seems like 10 reps takes about 5 minutes.

That was it. Good work out for as bad as I was feeling. Just really focused on the weights and the muscles it was targeting...seemed to work

[I_lift]

Shoulders

Time: 5.30pm - 6.20pm

Mood: Average

Seated BB Press

40kg x 10

50kg x 10

55kg x 8

Seated DB Press

22.5kgs x 8

25.0kgs x 8

27.5kgs x 8

30.0kgs x 8

Arnold/Check Press (DB)

12.5kgs x 8

15.0kgs x 8

17.5kgs x 8

20.0kgs x 8

Lat Raises ss Straight Arm Raise (15kg Plate)

8kgs x 10 ss 10

9kgs x 10 ss 10

10kgs x 10 ss 10

Shrug's (21's) DB

30kgs

35kgs

40kgs

Olympic Shrugs ss DB Shrugs

80kgs x 12 ss 30kgs x 12

100kgs x 12 ss 40kgs x 12

Thats was it. Possibly not a good idea working shoulders the day after back (Lats were really sore when I lifted my arms). All in all not a bad workout, reps were slightly down in some.

[I_lift]

Chest

Time 5.45pm - 6.30pm

Mood: Average.

Flat DB Press ss Machine Seated Press

20kgs x 15 ss 80lb x 10

35kgs x 8 ss 100lb x 8

40kgs x 7 ss 120lb x 7 The 40's were really heavy tonight

50kgs x 0 ss 140lb x 10 Angry at the lame 50's atempt

30kgs x 10 ss 100lb x 10

Incline DB

25kgs x 8

30kgs x 8

35kgs x 5 ugly

20kgs x 15

Seated Flyes ss Flat DB Flyes

50lb x 15 ss 15kg x 8

60lb x 15 ss 17.5kg x 8

70lb x 15 ss 20kg x 8

Bowflex Incline Flyes

80lb x 10

100lb x 10

120lb x 10

That was it. Overall a really ugly workout. Hopefully arms tonight will be better

[I_lift]

Arms

5.30pm - 6.20pm

Mood: Average

Preacher Curl ss Bowflex Preacher Curl

25kg x 10 ss 40lb x 10

35kg x 10 ss 60lb x 10

40kg x 8 ss 60lb x 6

Seated DB Curl ss Seated EZ Curl (Partial) ss Tricept Push Downs

12.5kg x 10 ss 25kg x 10 ss 20kg x 10

15.0kg x 10 ss 25kg x 10 ss 20kg x 10

17.5kg x 8 ss 25kg x 10 ss 20kg x 10

20.0kg x 6 ss 25kg x 10 ss 20kg x 10

Standing DB Curl (Triple Drop) ss Skull Crushers

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

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

15.0kg x 10 12.5kg x 10 10kgx 12 ss 25kg x 10

Tricep Quad-Set (-Bar, U Bar, V Bar, Bowflex )

20kg x 10 30lb x 10 40lb x 10 60lb x 10

20kg x 10 30lb x 10 40lb x 10 60lb x 10

20kg x 10 30lb x 10 40lb x 10 60lb x 10

Again this one was a continous set. 120 reps in a row

[I_lift]

Legs

Time 5.30pm - 6.35pm (Saturday Night)

Mood: Good

Squats

60kg x 10

80kg x 10

100kg x 10

120kg x 8

135kg x 6

Really need to invest in a weight belt for this. I am starining my mid-section (To protect my lower back) so much the my breathing is messed up.

Leg Extension ss Donkey Squats

60kg x 10 ss 100kg x 10

80kg x 10 ss 140kg x 10

80kg x 10 ss 180kg x 8

Leg Press

180kg x 10

220kg x 10

290kg x 10

Leg Curl (Bowflex) ss Stanging Hammer Curl (Single)

40lb x 12 ss 20lb x 10

60lb x 12 ss 30lb x 10

60lb x 12 ss 30lb x 10

During the second set of curls my right Hamstring started to "Pop" during the reps. So I didn't increase the weight

Calf Raise ss Vibration Trainer (Calf Raise Position)

50reps (BW) ss 3 secs @ 60Hz

50reps (BW) ss 3 secs @ 60Hz

50reps (BW) ss 3 secs @ 60Hz

That was it. Not lifting tonight as I have to go to Wellington shortly. Will attempt cardio and Abs when I get home though.

[I_lift]

Back Attack

Time 5.20pm - 6.15pm

Mood: Poor

Lat Pull Down (Narrow - Supinated Grip)

40kg x 10

50kg x 10

70kg x 10

Lat Pull Down (Wide Pronated Grip) ss Standing Straight Arm Pull Down

40kg x 10 ss 30lb x 10

50kg x 10 ss 40lb x 10

60kg x 10 ss 50lb x 10

Bent Over Row (Single DB) ss Standing Row

35kgs x 10 ss 80lb x 10

40kgs x 10 ss 80lb x 10

45kgs x 10 ss 80lb x 10

Bent over Row (Dorrian Yates)

40kg x 10

60kg x 10

70kg x 10

80kg x 8

Dead Lifts ss Hyper extension

60kg x 10 ss 12

80kg x 10 ss 10

90kg x 10 ss 12

That was it. Wasn't feeling too well but it didn't effect my workout apart from a few dropped sets.

[I_lift]

Chest

Flat BB Press

60kg x 10

80kg x 8

100kg x 2 (PB)

Haven't tried the BB press in a while.

Flat DB Press

35kgs x 8

40kgs x 6

45kgs x 4 DS 25kgs x 10

Incline DB Press

25kgs x 10

30kgs x 8

35kgs x 6

Flat DB Flyes

17.5kg x 10

22.5kg x 10

25.0kg x 8

Seated Flyes ss Incline Flyes (All Bowflex)

100lb x 10 ss 60lb x 10

120lb x 12 ss 100lb x 10

140lb x 12 ss 100lb x 10