BANG's journal

[poos_n_wees]

Ahhh.. sounds like good times lol.

Keep up the good work!

[BANG]

hams/chest

lying leg curl

18x25/25/25

standing leg curl

4x15

stiff leg deads

30kgx10/10/10

bench machine

40x20

70x20

88x10/10

chest press

3x12

pek dek

3x15

fucken slack :cry:

[biggurl27]

Dude you are not slack, you went to the gym and made the effort, you weren't sitting on the couch watching tv munching on chips :grin:

[BANG]

calves/back

standing calf

70x20

94x20/20/20

seated calf

40kgx20

50kgx20/20/20

bent over rows

30kgx15

40kgx15

50kgx10/8

seated cable row

3x12/10/10

lat pull down

3x12/10/10

db row

20kgx10/10/10

[BANG]

hams n chest

bb lunges

30kgx10/10/10

lying leg curls

27x15/15/15

flat db press

20kgx15

22kgx15

25kgx12

27x10

incline db

20kgx10/9/8

incline db flyes

10kgx12/10/10

[BANG]

330 pm

calves / chest / biceps / abs

seated raises

20kgx25

35kgx25

45kgx20

standing raises

88x15

88x15

88x12

flat db presses

25kgx15

27kgx12

30kgx10

30kgx8

incline db press

17kgx12/12/12

flat db flyes

10kgx15/15/15

cable x overs

24x15

30x15

30x15

30x10

bb curls

20kgx17

30kgx3 :pfft:

25x10

25x10

seated hammer curls

12kgx12/12/12/12

crunches

3x20

7:40 5.8km roadrun

[poos_n_wees]

What the hey is your avi?

[BANG]

its not u on bicep day iz it!! :shock:nah just found it funny. :pfft:

hams / back

lying leg curls

12x25

24x20

30x15

30x15

bb lunges

olym bar 2sets of 20 l/r

bent over rows

60kgx15

60kgx15

60kgx15

lying t bar

30kgx10

30kgx10

30kgx10

lat pulldowns

3x15/15/15

hyper extentions

3x12/12/12

7pm roadrun 4-5 km

[BANG]

delts/traps/tris

db presses

17kgx20

22kgx15

22kgx12

22kgx10

front db raises

12kgx15/15/15

side raise machine

20/12/12/12/12

rev pek dek

10x17/15/12

rear bb shrugs

60kgx20/12/12/12/12

db extentions

10kgx20

15kgx12/12/11

flat bar press downs

42x15/15/15

[BANG]

leg extentions

3x30

lying leg curls

3x15/12/10

squats

40kgx15

80kgx12

100kgx10

100kgx10

leg press single

7stkx15

10stkx9

10stkx8

[BANG]

calves/chest/biceps

seated raises

20kgx20

35kgx20

50kgx20

50kgx20

standing raises

88x20

88x20

88x20

flat db press

25kgx15

27kgx12

30kgx10

30kgx8

incline db press

22kgx12

25kgx8

25kgx8

incline db flyes

10kgx10/10/10

bb curls

20kgx18

25kgx11

25kgx11

db curls

12kgx10/10/10

hammer curls

12kgx10

10kgx10

10kgx10

[BANG]

hams n back

lying leg curls

x20/20/15/10/10

stiff leg deads

50kgx12

60kgx12

70kgx12

lat pulldowns

x20/15/12/10/10

bent over rows

70kgx10/10/10/10

seated cable rows

x15/12/10

db rows

20kgx12/12/12

hyper extentions

x10/10/10

[BANG]

delts/traps/tris

db presses

10kgx15

20kgx15

22kgx15

25kgx11

27kgx6

front db raises

12kgx12/12/12/12

side db raises

10kgx15/15/15/15

rev pek dek

10x15/15/15/15

rear bb shrugs

60kgx12/12/12/12

db extentions

12kgx15

15kgx12/12

over hed db extention

27kgx12

30kgx10

30kgx8

flat bar pressdowns

4x15

[BANG]

quads

5mins bike

leg extentions

3x30

squats

40kgx15

80kgx12

80kgx12

80kgx12

leg press

120kgx15

160kgx15

200kgx15

240kgx12

leg press single

6pltx15

8pltx12

8pltx12

leg extentions

3x15/12/10

5mins bike

[BANG]

current split

day-1 calves/chest/biceps

day-2 hamstrings/back

day-3 delts/traps/triceps

day-4 quads

day-5 off

day-6 repeat

gonna see how i goes with 1 rest day instead of 2

[Flamer]

current split

day-1 calves/chest/biceps

day-2 hamstrings/back

day-3 delts/traps/triceps

day-4 quads

day-5 off

day-6 repeat

gonna see how i goes with 1 rest day instead of 2

Won't bicep fatigue hinder your back w/o the next day? Just my 2cents (if it's even worth that!!) , but I'd swap day1 and 2 around. And therefoe also swap 3 & 4.

[BANG]

hey flamer nah works okay for me like this bis is one of my good bodyparts they dont realy get sore helps me use my back more instead of bis helping out aswell.plus my chest is lagging so put it firstin the week. mind u im still on the little weights :pfft: il take your advice when the numbers start to go up!

went back down to boxing for a session today

geuss il put that down as cardio and abs!

[BANG]

calves / chest / biceps

seated raises

20kgx15

40kgx20

50kgx15

50kgx12

standing raises

3x25/20/20

bench press

60kgx12

70kgx10

80kgx8

incline bench

50kgx12

60kgx10/10

incline db flys

12kgx10/8/8

cable x overs

3x12/12/12

seated alt db curls

10kgx12

12kgx10/10

[BANG]

boxing session today 6-7pm

[BANG]

well im of the bb wagon again jumped back on the boxing wagon!lol

gotta cut back down to -81kg now to make weight skinny niss here i come :cry:

[poos_n_wees]

Aww true?

How much do you have to lose to get down to 81kgs? And how long do you have to cut down?

[BANG]

got a bout 10kg to lose in around 5-6 weeks should be sweet as .hope i dont have to break out the sweat suit at the last minute.lol

[poos_n_wees]

Honest to who.. those sweat suit running in the sauna guys lol.

Will be interesting to see the changes in your physique with the NZBB challenge hey!

[BANG]

08/09//08

10 mins x trainer

lying leg curls

18x20/20/20

flat db presses

20kgx18

22kgx15

25kgx12

27kgx8

incline db presses

15kgx12/12/12

incline db flyes

10kgx15/15/15

10 mins cycle

[BANG]

10 mins cycle

lat pulldowns

48x15/15/15

bent over rows

60kgx12/12/12

machine rows

15/15/15

db rows

20kgx12

22kgx12

20 mins cycle