NZBB Challange 2007.

[I_lift]

ARMS

Time 6.20 - 7.15

Mood: Average (Apprehensive.....Mystery forearem pain is still strong from lifting arms last Friday)

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

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

22.5kg x 7 ss 25kg x 15 ss 20kg x 15

Sold the 20kg DB's so I had to upgrade to the 22.5kgs. Didn't work out as well so I added extra to the Super Sets

Standing DB Curl (Triple Drop) ss Skull Crushers

12.5kg x 10 10kg x 10 8kg x 10 (Hammer Curls) ss 25kg x 10

12.5kg x 10 10kg x 10 8kg x 10 (Hammer Curls)ss 25kg x 10

15.0kg x 10 12.5kg x 10 10kg x 10 8kg x 10 (Hammer Curls) 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

That was it. Not as bad as expected. I'm glad because I feel that I'm finally starting to make some progress.

[2guns]

Mystery forearem pain is still strong from lifting arms last Friday)

i read something earlier today somewhere about a similiar prob to this ill try find it for u and post it in yr journal ok bro

[poos_n_wees]

Found these articles while researching something and thought of you. Hope it helps:

http://www.selfcare4rsi.com/forearm-pain-symptoms.html

http://www.mydailyyoga.com/yoga/rsi.html

[I_lift]

Big Help.

Thanks Poos n Wees

[I_lift]

Shoulders

Time (Saturday) 6.20pm - 7.25pm

Mood: Poor

Seated BB Press

40kg x 10

50kg x 8

55kg x 6

Seated DB Press

22.5kg x 8

25.0kg x 8

27.5kg x 8

30.0kg x 8

Arnold/Check Press

12.5kg x 10

15.0kg x 10

17.5kg x 10

22.5kg x 6

Lat Raises (DB) ss Straight Arm Arises (20kg plate)

8kgs x 10 ss 10

10kgs x 10 ss 10

10kgs x 10 ss 15

Shrugs Triple Drop Set (DB)

40kgs x 15 35kgs x 15 30kgs x 11

40kgs x 10 35kgs x 10 30kgs x 15

40kgs x 10 35kgs x 12 30kgs x 11

[I_lift]

Legs

Time: 5.15pm - 6.25pm

Mood: Average

Squats

60kg x 10

80kg x 10

100kg x 10

120kg x 10

130kg x 8

140kg x 6 (PB)

I could go heavier, but I will invest in a belt for my back.

Leg Extension ss Donkey Squats

55kg x 10 ss 100kg x 10

70kg x 10 ss 140kg x 10

70kg x 10 ss 180kg x 10

Leg Press

180kg x 10

220kg x 10

260kg x 10

290kg x 10

Leg Curl (Free Weight)

20kg x 10

30kg x 10

35kg x 10

Calf Raise ss Vibration Trainer

50 reps (BW) ss 30 secs @ 60Hz

50 reps (BW) ss 30 secs @ 60Hz

50 reps (BW) ss 30 secs @ 60Hz

That was it. Doing extra sets of squats was excellent, didn't feel my back or knees.

[Deburgh]

Nice work on the PB, strong legs

[I_lift]

Nice work on the PB, strong legs

Thanks. Its taken a long time for me to get somewhere with my legs, they still dont compare to my upper body (Apart from my stomach), but they are getting stronger

[I_lift]

Chest

Time: 5.15pm - 6.25pm

Mood: Above Average

Flat DB Press

20kgs x 15

30kgs x 8

35kgs x 8

40kgs x 8

45kgs x 5

50kgs x 1.5 (PB...sort of)

Its a PB during a work out. I managed 3 reps last week during the day not during a workout.

Incline DB Press

25kgs x 8

30kgs x 8

35kgs x 8

40kgs x 3.5 (PB)

Could go more if I had a spotter. We workout partner maxs out on 22.5kgs for this, so I dont fully trust him.

Decline DB Press

30kgs x 8

35kgs x 8

40kgs x 6

Incline DB Flyes

20.0kgs x 8

22.5kgs x 8

25.0kgs x 8

Decline DB Flyes

17.5kgs x 8

20.0kgs x 8

22.5kgs x 8

25.0kgs x 8

Seated Flyes (Machine) ss Incline Flyes (Bowflex) ss Flat Flyes (Bowflex

70lb x 10 ss 80lb x 10 ss 100lb x 10

70lb x 10 ss 80lb x 10 ss 100lb x 10

80lb x 10 ss 80lb x 12 ss 100lb x 10

That was it. Good workout. Chest is screaming today...and it will only get worse :twisted: I have back tonight

[I_lift]

Back

5.15 - 6.30pm

Mood: Good

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 P Downs

40kg x 10 ss 30lb x 10

50kg x 10 ss 40lb x 10

60kg x 8 ss 50lb x 10

Bent Over Row (Single Arm - DB) ss Machine Reverse Seated Row

35kgs x 10 ss 60lb x 10

40kgs x 10 ss 60lb x 10

45kgs x 10 ss 60lb x 10

Bent Over Row (Dorrian Yates BB)

40kg x 10

60kg x 10

70kg x 10

80kg x 8

Dead Lifts (Full) ss Hypers Extensions

80kgs x 10 ss 10

90kgs x 10 ss 12

100kgs x 8 ss 10

I think I could go heavier, but I will wait for a weight belt

That was it. good work out. Again I will try and push the weight up abit once I get a belt.

[I_lift]

ARMS

4.45pm - 5.45pm

Mood: Average

Preacher Curl ss Bowflex Preacher Curl

25kg x 10 ss 40lb x 10

35kg x 10 ss 40lb x 10

40kg x 10 ss 40lb x 10

Seated DB Curls ss Setaed EZ Curls (Partial) ss Tricep Push Downs

10.0kg x 10 ss 25kgs x 10 ss 20kgs x 10

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

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

17.5kg x 10 ss 25kgs x 10 ss 20kgs x 10

20.0kg x 5 ss 25kgs x 10 ss 20kgs x 10

Quad Drop DB Curls (Doubles) ss Skull Crushers

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

15.0kgs x 8 12.5kg x 8 10kg x 8 8kg x 8 ss 25kg x 10

15.0kgs x 8 12.5kg x 8 10kg x 8 8kg x 8 ss 25kg x 12

Tricep quad-Set (-Bar, U Bar, V Bar-Bowflex Push Downs)

20kg x 15 40lb x 15 40lb x 15 100lb x 10

20kg x 15 40lb x 15 40lb x 15 100lb x 10

20kg x 15 40lb x 15 40lb x 15 100lb x 10

Again this was one continueous set.

That was it. Felt a little weak today. I do have a nasty cough and head cold though. I will be resting for the entire weekend...back on Monday

[I_lift]

Shoulders

Time: 5.00pm - 6.25pm

Mood: Good

Seated BB Press

20kg x 10

40kg x 10

50kg x 10

55kg x 10

Good First set. I really just use this as a warm-up.

Seated DB Press

22.5kg x 8

25.0kg x 8

27.5kg x 8

30.0kg x 9

Arnold/Check Press (DB)

12.5kg x 8

15.0kg x 8

17.5kg x 8

20.0kg x 8

22.5kg x 6

Lat Raises (Single-DB) ss Lat Raises (Single - Cable)

8kg x 10 ss 10lb x 10

10kg x 10 ss 10lb x 10

10kg x 10 ss 10lb x 10

Bent Over Lat Raises (DB) ss Straight Arm Raises (20kg Plate)

8kg x 10 ss 10

10kg x 10 ss 10

12.5kg x 8 ss 10

Shrugs DB (Triple Drop)

40kgs x 10 35kgs x 12 30kgs x 12

40kgs x 10 35kgs x 10 30kgs x 12

40kgs x 12 35kgs x 12 30kgs x 12

That was it. Starting to increase sets trying to increase intensity, again shoulders are a real weak point so I try to hit them as hard as possible. Any suggestions for mass gain would be appreciated.

[I_lift]

Chest

Time: 5.25pm - 6.30pm

Mood: No longer noting moods, I see it as detremental to my work-outs, if I put "Poor"then I accept poor performance.

Flat DB Press

20.0kg x 15 (Warm-Up)

30.0kg x 10

35.0kg x 10

40.0kg x 8

45.0kg x 6

50.0kg x 2 (BP)

Incline BD Press

20.0kg x 10

30.0kg x 8

35.0kgx 8

40.0kgx 8

Flat DB Flyes

20.0kg x 8

22.5kg x 8

25.0kg x 8

Decline DB Press

30.0kg x 10

35.0kg x 8

40.0kg x 5

That was it...ran out of time to complete the full work-out. Happy with it all though, aprt from the last set, look at completing at least 6 reps of 40 decline.

[I_lift]

Legs

Time: 5.15pm - 6.25pm

Squats

60kg x 10

80kg x 10

100kg x 10

120kg x 10

130kg x 8 (Felt a little pain in lower back)

140kg x 1 (Felt alot of pain in lower back)

Leg Extensions ss Donkey Squats

160lb x 10 ss 100kg x 10

200lb x 10 ss 140kg x 10

210lb x 10 ss 180kg x 10

Leg Press

180kg x 10

220kg x 10

250kg x 10

(Cut this a set short, targets lower back abit)

Leg Curl (Bowfkex)

40lb x 10

60lb x 10

60lb x 10

Hamstring Hammer Curls (Singles)

30lb x 10

30lb x 10

30lb x 10

Calf Raise ss Vibration Trainer

50 reps ss 30 sec

50 reps ss 30 sec

50 reps ss 30 sec

That was it. Sore back at the strat really limited the whole workout. I've had a good run with legs though

[I_lift]

Back

Time 5.45 - 6.20

Lat Pull Down (Narrow-Supinated Grip)

40kg x 10

50kg x 10

70kg x 10

80kg x 6

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

40kg x 10 ss 30lb x 10

50kg x 10 ss 40lb x 10

60kg x 8 ss 50lb x 10

Bent Over Row (Single DB) ss Standing Machine Row

35kgs x 10 ss 80lb x 8

40kgs x 10 ss 80lb x 8

45kgs x 10 ss 80lb x 8

Bent Over Row (Dorian Yates) BB

40kg x 10

60kg x 10

80kg x 8

Dead Lifts

80kgs x 10

100kgs x 10

That was it. Not the best idea to do deadlifts the day after legs. Arms tonight though, looking at increasing the weights and exercises

[I_lift]

ARMS

Time: 5.15 - 6.35pm

Preacher Curl ss Preacher Curl (Bowflex) ss Standing Hammer Curl

25kg x 10 ss 40lb x 10 ss 30lb x 10

35kg x 10 ss 40lb x 10 ss 40lb x 10

40kg x 08 ss 40lb x 10 ss 50lb x 10

Standing DB Curls (Double) ss Seated EZ Curl (Partials) ss Push Downs

10.0kg x 10 ss 25kg x 10 ss 25kg x 10

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

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

17.5kg x 10 ss 25kg x 10 ss 25kg x 10

20.0kg x 09 ss 25kg x 10 ss 25kg x 10

Standing DB Curls (Drop Sets) ss Skull Smashers

12.5kg x 12 10.0kg x 10 8kg x 10 ss 25kg x 10

15.0kg x 10 12.5kg x 08 10.0kg x 8 8kg x 8 ss 25kg x 10

17.5kg x 8 15.0kg x 6 12.5kg x 6 10.0kg x 6 8kg x 8 ss 25kg x 10

This set killed my arms, they went numb half way through the 2nd set, during the third set I experienced a wierd sort of popping sensation in my biceps.

Standing Ez Curls (Pyramid Up)

15kg x 10 (Sets included 1-12-123-1234-12345-123456 etc)

20kg x 10

25kg x 08

For the first set I used a narrow grip. Second set Medium grip, Third set wide grip (End of the bar).

Dips (Vibration Trainer)

30 Secs (50Hz) 24 reps

30 Secs (50Hz) 26 reps

30 Secs (50Hz) 22 reps

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

20kg x 10 40lb x 10 40lb x 10 100lb x 10

20kg x 10 40lb x 10 40lb x 10 100lb x 10

20kg x 10 40lb x 10 40lb x 10 100lb x 10

Again this was one big set, no rest in between

That was it, today I cant fully bend my arms. I like the workout.