BANG's journal

[BANG]

chest

bench press machine

2xwarm up setx20 reps

flat db bench press

27kgx10/10/10

incline db press

17kgx12/12/12

dips

x10/10/10

db incline flyes

10kgx12/12

7kgx12/12

cable xovers

24x15/15

18x15

lying leg curls

18x20

18x10

9x10/10

man weak as!

hamstrings feel lyk tey are gonna pull even with light weight going to put them twice a week now.

[BANG]

delts traps calves

db presses

17kgx17

20kgx13

25kgx10

25kgx9

front db raises

12kgx15

15kgx11

15kgx11

15kgx11

lateral db raises

10kgx12/12/12/12

lateral machine

3 platesx15/15/15/15

bent over db rows

10kgx20/15/12

reverse peck deck

11 platesx10/10/10

db shrugs

20kgx25/25/25/25

reverse bb shrugs/bb shrugs

30kgx15/10-40kgx15/10-40kgx15/10

seated calf raise

35kgx20

50kgx15

60kgx10

60kgx10

standing calf raise

full stackx15/15/15

[BANG]

quads

10 mins bike

2x25 warm up bar

40kgx15

60kgx15

80kgx15

100kgx15

120x8 crap form

leg press

160kgx15

200kgx15

240kgx15

280kgx15

320kgx10

leg extentions

39x20

45x15

57x15

[BANG]

friday

triceps & biceps

over head bb extentions

4x15-20 reps

overhead db extn

12kg 3x15

flat bar press down full stack

3x10

overhead rope extentions

4x12

rope pressdowns

1x15

bb curls

30kgx8/7/7

db curls

12kgx12/10/8

[BANG]

deadlifts

warm up 20 reps bar only

40kgx15

60kgx8

60kgx7

bent over rows

30kgx15

40kgx15

50kgx12

hyper extentions

15/10/10

tbar rows

30kgx15

45kgx15

60kgx12

60kgx10

db rows

20kgx15

25kgx12

25kgx12

lat pull downs

54x12/10/10 crap form

[BANG]

hams n quads

standing leg curls

3pltx25

4x20

4x20

4x20

4x20

stiff leg dead

20kgx10

30kgx10

30kgx10

squats/deep

warm up 25

40kgx20

60kgx12

60kgx11

60kgx10

leg press machine{single leg}

8pltx15

9pltx12

9pltx12

leg extentions

8pltx15

9pltx15

9pltx15

did legs instead of chest today as chest still a bit tight from last tuesday and legs were already recovered from thursday.

[SamWelly]

Why so many exercises???

The chest ones are out of control!

[BANG]

you rekon? :nod:

ill drop back down to three exercises when i get back into it getting back in the feel of things at the mo!no wonder it was still feeling sore :pfft:

chest

bench machine warm up sets

15/15

dips

b/wx20/12/10

incline db presses

17kgx12

20kgx12

20kgx11

20kgx8

chest press machine

42x12

48x7

42x10

db flyes

10kgx15/15/15

x overs

24x15/15/15

delts

front raises

12kgx15/15/15/15

lateral raises

12kgx15/15/15/15

cramed delts in because gym closed on fri

calves/traps&rear delts/bi/tris 2moro cramming to the maxx!!! :pray:

[Flamer]

Just my two cents (about all it's worth) - I don't think you overdo chest. My chest day is flat bench super setted with incline bench. DB flys SS with push ups. Sometimes I'll add pull overs to the mix. About 4 sets of 10 for each.

If ya growin, where is the problem?

[BANG]

well said flamer! :clap:

im not going heavy anyways at the mo trying to leave the ego at home keep having to tell myself QUALITY over QUANTITY!!!between sets.lmao

[BANG]

seated calf raises

30kgx25*

55kgx15

60kgx15

70kgx10

70kgx10

standing raises

full stackx15/15/15

overhead bb extntions

20kgx20

30kgx15

32.5x10

32.5x10

flat bar press downs

lightx20

modx15

fullx15

fullx15

db extentions

10kgx15/15/15

bent over db kickbacks

12kgx20

15kgx15

17kgx15

standing alt db curls

12kgx16

15kgx12

17kgx10

17kgx10

hammer curls alt

17kgx10/10/10

rear bb shrugs

30kgx20

40kgx15

45kgx12/12

[Big_J]

Why so many exercises???

The chest ones are out of control!

hmm well when i train chest i look to do around 5-7 exercises for it.. 3 sets each

actually i try to do tht many exercises with all my training except bi have 4 and tris have 4

[BANG]

went for a casual session with a friend at his gym was his chest day so just followed him

bench press

60kgx20

80kgx10

80kgx7

incline db press

20kgx16

25kgx12

30kgx10

incline bench smith

40kgx12/8/7

dips

20/12/10

smith machine squats

40kgx20

80kgx20

100kgx15

leg press 200kgx10

[Small]

casual chest day..with sum legpress and squats for good measure?

[SamWelly]

.

[SamWelly]

.

[BANG]

did a 7km road run last thursday nite

sunday

chest/hams midday

flat db presses

17kgx15

22kgx15

25kgx12

27kgx10

30kgx8

incline db presses

22kgx10

20kgx8

20kgx8

bw dips

15/12/9

cable x overs

24x12

18x10/10

lying leg curls

18x15/15/15

standing leg curl

3x15/15/15/15

7km roadrun evening 35-40mins

[BANG]

6am back

hyper extentionsx15/12/12

bent over rows

30kgx15

40kgx15

40kgx12

40kgx10

t bar rows

45kgx12/12/12

db rows

25kgx10/10/10

lat pull downs

48x12/10/10

7km road run 845pm 35mins

[BANG]

30 mins walk cardio

11 bottles of beer later in the night counter productive or what :-s

[biggurl27]

Mmmmmmmmm beer

[poos_n_wees]

30 mins walk cardio

11 bottles of beer later in the night counter productive or what :-s

Dont worry, you cancelled out the beer by doing 30mins of cardio..lol

[teamfatboy]

30 mins walk cardio

11 bottles of beer later in the night counter productive or what :-s

Dont worry, you cancelled out the beer by doing 30mins of cardio..lol

Ya, see, I knew I missed something...must be the new maths... 'cos in my case it's three beers equals eleven hours of cardio :cry: :grin:

[BANG]

lol oh wel no harm done doesnt show up on the scales!wont be making a habbit of it tho!

monday morn

hamstrings/chest

lying leg curls

3 sets of 25

standing leg curls

3 sets of 15

dips

20/14/10

incline db

17kgx15/12/10

incline db flyes

10kgx10/10

tuesday

back/calves

bent over rows

30kgx15

40kgx15

50kgx12

60kgx8

60kgx6

tbar rows

45kgx12

60kgx10/10

lat pulldowns

modx12/12/12

db rows

20kgx12/12/12

wednesday

quads

squats

40kgx20

70kgx15

80kgx12

100kgx10

leg press single leg

8x15

9x12/12

leg extentions

8x20

9x15

10x15

walking lunges

2 sets 20 steps

[poos_n_wees]

leg press single leg

8x15

9x12/12

Whoaa.. is that 8 plates per side? Or 8 plates altogether?

[BANG]

altogether!lol wouldnt want my knee cap to fly off!lol.taking it easy.im back in the cant walk properly for a few days boat at tha mo with the legs!