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Second Step


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115 Days to go (Untill the cut off date for my second step, adding size and lowering body fat)

Chest

Flat DB Press

20.0kg x 15 (Warm-Up)

30.0kg x 10

35.0kg x 10

40.0kg x 8

45.0kg x 5 :(

50.0kg x 0 :cry:

22.5kg x 15

Added the last set to make up for the shit effort on 45's and 50's.

Incline DB Press

20.0kg x 10

30.0kg x 8

35.0kg x 8

40.0kg x 5 :(

A little off today. Normally can do 8 reps for the last set.

Flat DB Flyes ss Flat Flyes (Bowflex)

20.0kg x 8 ss 100lb x 15

22.5kg x 8 ss 100lb x 15

25.0kg x 8 ss 100lb x 20

Incline DB Flyes ss Incline Flyes (Bowflex)

15kgs x 8 ss 80lb x 10

10kgs x 8 ss 100lb x 10

8kgs x 8 ss 120lb x 10

Cardio

10 minutes Rower. Its a start....I was buggered though.

Well that was it. Introducing Cardio again, will be doing it most nights.

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Shoulders

Seated BB Press

40kg x 10

50kg x 10

55kg x 10

Seated DB Press

22.5kg x 8

25.0kg x 8

27.5kg x 8

30.0kg x 6 :(

A little off with this one.

Arnold/Check Press (DB)

12.5kg x 8

15.0kg x 8

17.5kg x 8

20.0kg x 8

22.5kg x 5 :(

Struggling at the end of the sets

Lat Raises (Single-DB) ss Up-Right BB Row

8kg x 10 ss 30kg x 10

10kg x 10 ss 30kg x 10

10kg x 10 ss 30kg x 10

Shrugs DB (Triple Drop)

40kgs x 15 35kgs x 15 30kgs x 12

40kgs x 15 35kgs x 15 30kgs x 12

40kgs x 15 35kgs x 15 30kgs x 12

That was it. Also did 5minutes Row (1km) 100 sit ups 5minutes Row (1km)

Have a new reverse Leg curl machine in, so I will test that tonight when I do legs

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115 Days to go (Untill the cut off date for my second step, adding size and lowering body fat)

then what are you going to do after this cut off?

I'm guessing Burger and fries

That day is my birthday and I want to be in the best shape possible. As I said I didnt use the 2007 Challange to it's full potential. I lifted alot more...but that was it. This time I'm planning on sticking with Cardio and a healthy diet.

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Legs

Squats

60kg x 10

100kg x 10

120kg x 10

130kg x 10

Leg Extension ss Donkey Squats

30kg x 10 ss 100kg x 10

40kg x 10 ss 140kg x 10

60kg x 10 ss 180kg x 10

60kg x 10

Used a different leg extension machine, this one the plates are loaded on the side. It seems alot heavier.

Leg Press

180kg x 10

220kg x 10

250kg x 10

Leg Curl (Bowflex)

40lb x 10

60lb x 10

80lb x 10

Reverse Seated Leg Curl

20kg x 15

30kg x 12

35kg x 4

30kg x 12

Calf Raises (BW)

50

50

50

CARDIO

Exercycle. 25minutes 12.4km average RPM 104

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Chest

4.30pm - 5.30pm

Flat DB Press

22.5kg x 15

30.0kg x 10

35.0kg x 10

40.0kg x 8

45.0kg x 6

50.0kg x 2

22.5kg x 15

Incline DB Press

22.5kg x 10

30.0kg x 8

35.0kg x 8

40.0kg x 5

Flat DB Flyes ss Seated Flyes (Bowflex)

20.0kg x 8 ss 100lb x 10

22.5kg x 8 ss 100lb x 10

25.0kg x 8 ss 100lb x 10

Incline Flyes (Bowflex) ss Pec Deck

60lb x 10 ss 50lb x 10

80lb x 10 ss 60lb x 10

100lb x 10 ss 70lb x 10

CARDIO

Exercycle 25minutes 12.2km Average RPM 104

That was it. Average chest workout really. Completed the cardio at home.

Looking forward to Back Attack tonight.

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Back

Lat Pull Down (Narrow-Supinated)

40kg x 10

50kg x 10

70kg x 10

80kg x 8

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

55kg x 10 ss 50lb x 10

Bent Over Row (DB) ss Standing Bent Over Row (Machine)

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 6

Dead Lifts

80kgs x 10

100kgs x 10

That was it. Poor work out. Didn't have time for cardio last night either. Hopefully will be able to do legs tonight, but I'm busy

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Legs

Squats

60kg x 10

80kg x 10

100kg x 10

120kg x 10

140kg x 8

Leg Extensions ss Donkey Squats

30kg x 10 ss 100kg x 10

40kg x 10 ss 150kg x 10

60kg x 10 ss 200kg x 10

70kg x 8

I could have done 10 on the last set but the plate fell off. This machine can only take 3 plates safley.

Leg Press ss Leg Extension

200kg x 10 ss 60kg x 10

240kg x 10 ss 60kg x 10

270kg x 10 ss 60kg x 10

I was really looking at buring out my quads today so I added another super set of leg extensions.

Leg Curl (Bowflex)

40lb x 10

60lb x 10

80lb x 10

Reverse Seated Leg Curl

20kg x 12

30kg x 10

30kg x 10

Standing Hammer Curl

30lb x 10

30lb x 10

30lb x 10

That was it. Better leg work out than I had previous times. Squats went well, I was swaying abit in my mid-section during that last set.

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Shoulders

Military Press (Seated Cage)

40kg x 10

50kg x 10

55kg x 08

Rear Flyes (DB)

10kg x 10

12.5kg x 10

15.0kg x 10

Check Press (DB)

15.0kg x 10

17.5kg x 10

20.0kg x 10

Standing Lateral Raises (DB)

10.0kg x 10

12.5kg x 10

15.0kg x 10

That was it. Shit work out really, it was in the morning and I ran out of time. I have chest tonight and I'm going to change the workout abit....keep it fresh. Did a few cardio sessions over the weekend as well. 1 x rower and 1 x exercycle.

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Chest

Bowflex (Warm Up)

Seated Press

100lb x 10

160lb x 10

210lb x 10

Incline Flyes

100lb x 10

120lb x 10

140lb x 8

Seated Flyes

100lb x 8

140lb x 8

150lb x 8

Flat DB Press

30kg x 8

40kg x 8

45kg x 8

50kg x 2

Incline Press ss Incline Flyes (DB)

30kg x 8 ss 10kg x 10

35kg x 8 ss 10kg x 10

40kg x 8 ss 10kg x 10

Decline Press (DB)

30kg x 8

35kg x 8

40kg x 6

That was it. The Bowflex warm up totally fatigued me for the rest of the workout.

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Legs

10 minutes Recumbant (Warm Up)

Lying Leg Curl (Bowflex)

20lb x 15

40lb x 12

60lb x 8

60lb x 8

40lb x 10

40lb x 10

Leg Press

150kg x 15

200kg x 12

240kg x 6

240kg x 6

100kg x 20

Squats

Leg Extension (warm Up) 30kg x 12 50kg x 12

60kg x 12

80kg x 12

100kg x 10

120kg x 8

140kg x 6

60kg x 15

Calf Raise (Leg Press) Toes Out 200kgs

25

25

25

Calf Raise (Cage) Toes In 100kgs

25

25

25

That was it. Okay so the plan was to shock the legs with a different routine as I had been doing the same workout for about 2 months now.

I liked the whole routine and my legs became numb after a while. However my legs arent sore today so I'll see how it goes.

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Arms

BB Curls

30kg x 10

40kg x 10

45kg x 8

Nice warm up exercise, I'm not trying to go too heavy.....just concentrating on nice full reps

Standing machine curls

40lb x 10

50lb x 10

60lb x 10

Incline DB Curl ss Prone EZ curl (Reverse Incline bench)

8kg x 10 ss 25kg x 8

10kg x 10 ss 25kg x 8

12.5kg x 10 ss 25kg x 8

DB Curls (Drop sets - last set Hammer Curl)

12.5kg x 10 10kg x 10 8kg x 10 5kg x 10

12.5kg x 10 10kg x 10 8kg x 10 5kg x 10

12.5kg x 10 10kg x 10 8kg x 10 5kg x 10

Tricep Push Downs

25kg x 12

30kg x 12

35kg x 12

Skull Smashers ss Dips

25kg x 10 ss 8

25kg x 10 ss 10

25kg x 10 ss 12

That was it. First arm workout in about 2 weeks. Normally I'm curling 20-22.5kg DB's but I found that I wasnt getting any benefits at all. So I've decided to lighten the weight and do real full slow reps. I recieved a really good pump from this workout.

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Yes,

I'll start posting my Diet mid next week....when I get back from my holiday 8)

Shoulders/Back (Wierd combanation, but it's my last work-out for a week.

Military Press (Cage)

40kg x 10

50kg x 10

60kg x 8

Check Press (DB)

15kg x 10

17.5kg x 10

20.0kg x 8

Bent-Over Raise (DB)

8kg x 10

10kg x 10

12.5kg x 10

Lateral Raise (Seated) ss Straight Arm Raise (20kg Plate)

8kg x 10 ss 10

9kg x 10 ss 10

10kg x 10 ss 10

Back

Close Grip Pull Down (Supinated Close Grip) ss Straight Arm Push Down

40kg x 15 ss 40lb x 15

60kg x 12 ss 40lb x 12

80kg x 06 ss 40lb x 10

Bent Over Row (DB)

35kg x 10

40kg x 10

45kg x 10 ss Straight Arm Push Down 40lb x 15

Bent Over Row (Dorrian Yates)

40kg x 20

50kg x 12

70kg x 8

That was it. Not a bad combanation really. I could feel my sholders getting a secondary work-out during most of the back exercise (poissibly due to poor form). See you next Wednesday.

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Monday 2-7-07

8.53am Coffee (2Tsp), 1 tsp Creatine, HMB and Purins Mix

10.04am Mandarin

12.06pm Muesli Bar (10% fat, 30% Carbs), 10 g Creatine Tri-Malate

1.28pm 2 x Multigrain Rolls, 1 cup chicken, 1/2 cup Potato Salad.

4.42pm 5g Creatine Tri-Malate

5.30pm 30 minutes Exercycle (111 Rpm Avg, 15.5km distance)

100 sit-ups

7.00pm 2 cups brown rice, 1/2 cup mixed veg, 1/2 cup tuna, 1 x glass wine

8.30pm 1/2 cup chicken 5g creatine tri-malate

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Tuesday 3-7-07

7.30am 2tsp coffee, 3 wheetbix, 1/2 cup trim milk, 1tsp creatine, HMB, MP mix

12.00pm 1 cup rice. 1/2 mived veg, 2 tsp coffee, 10g creatine tri-malate

12.18pm 90g protein, 400ml Calci Xtra milk

3.41pm 1 cup rice, 1/2 cup mixed veg, 1 x chick breast

6.45pm 1/2 cup of pasta, 250g tuna, 1/2 cup mixed veg, 2 egg whites, 1/2 egg yolk

10.00pm 5g Creatine Tri-malate.

Work Out Chest/Triceps

5.30 - 6.25pm

Flat DB Press

20kg x 15

25kg x 12

40kg x 10

45kg x 4

Incline BB Press

40kg x 15

60kg x 12

70kg x 8

80kg x 6

Decline DB Press

15kg x 15

20kg x 12

30kg x 8

40kg x 7

Tricep Push Down ( U - thats the shape of the bar...upside down)

15kg x 15

20kg x 15

25kg x 15

30kg x 12

Tricep Skull Smashers ss DIps (BW)

15kg x 20 ss 15

20kg x 15 ss 15

25kg x 14 ss 15

30kg x 09 ss 11

That was it. Weighed in at 108kgs this morning so I've lost 2 kgs already. My goal is 100kgs.

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Wed 4-4-07

7.00am 2 tsp coffee, Calci Xtra Milk.

8.00am Muesli Bar, 5g Creatine Tri-Malate

11.10am 1 Cup rice, 1/2 cup mixed veg, 90g Protein, 300ml Trime Milk, 5g Creatine Tri-Malate

2.30pm 1 cup Rice, 1/2 cup Mixed Veg

7.00pm 500g Steak, 3 boiled Eggs, 1cup Mixed Veg, 1 glass wine.

Legs

10 minutes Recumbant (warm - up)

Lying Leg curl (Bowflex)

20lb x 15

40lb x 12

60lb x 8

60lb x 8 both these sets were a litlle too easy

40lb x 15

40lb x 15

Fantastic Set. The fact of adding a good warm up and then slowly hitting leg curl has really help my hamstrings.

Leg Press

150kg x 15

200kg x 12

240kg x 6

240kg x 6

100kg x 20

I go alot deeper with these now.

Leg extension

30kg x 10 (Toes Out)

50kg x 10 (Toes Out)

30Kg x 10 (Toes Straight)

50kg x 10 (Toes Straight)

30kg x 10 (Toes In)

50Kg x 10 (Toes In)

I saw this work out in a mag last week and thought that I'ld include it.

Squats

60kg x 12

80kg x 12

100kg x 10

120kg x 8

140kg x 6

Again I found the last set quiet easy. I was getting a little pain from my left knee so I didn't push it.

That was it. tonight I make my long awaited Arms comenack. I have only worked them twice in the last 4-5 weeks, reason being that I hope my Ulna Nerve problem will settled down.

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Thursday 5-7-07

7.30am 2tsp coffee, 3 x brown toast

8.15am 2 tsp coffee

12.00pm 1cup rice, 1/2 cup mixed veg, 5 g Micro Creatine

12.30pm 90g protein, 400ml Xtra Calcium Milk

3.30pm 1 cup rice, 1/2 cup mixed veg

4.00pm 2 tsp coffee

5.00pm 5g Creatine Transport, 10g Creatine

7.30pm 500g Steak, 2 x boiled eggs, 1 cup mixed veg, 1 glass wine

Workout - Arms

BB Curls

30kg x 10

40kg x 10

45kg x 10

Standing Hammer Curls (Tricep Rope)

40lb x 10

50lb x 10

60lb x 10

Incline DB Curl ss Standing EZ Bar Curl (Extra Wide Grip)

8kg x 10 ss 25kg x 10

10kg x 10 ss 25kg x 10

12.5kg x 10 ss 25kg x 10

DB Curls (Drop-Sets - Last set = Hammer Curl)

12.5kg x 10 10kg x 10 8kg x 10 5kg x 10

12.5kg x 10 10kg x 10 8kg x 10 5kg x 10

12.5kg x 12 10kg x 12 8kg x 12 5kg x 12

Tricep Push Downs

20kg x 20

25kg x 20

30kg x 12

35kg x 12

Skull Smashers ss Dips (BW)

25kg x 10 ss 8

25kg x 10 ss 8

25kg x 10 ss 10

That was it. I found the Biceps part too easy, I still got a pump and my Ulna Nerve wasn't effected at all. I have some new Back Exercises to try tonight.

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Friday

7.30am 3 x Wheetbix, 1/2 cup trim milk, 2 tsp coffee

9.00am 2 tsp coffee, 5g Creatine

11.00am 1 cup mixed veg, 90g protein, 400ml trim milk

1.30pm Sushi x 14 (Small Pieces)

4.45pm 2 tsp coffee, 10g Creatine

7.15pm 4 x toasted Sandwhiches (Ham, Tomato, onion)

WorkOut BACK

Lat PullDown (Narrow-Supinated)

40kg x 10

50kg x 10

70kg x 10

80kg x 10

Lat PullDown (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 (Dorrian Yates)

40kg x 12

60kg x 10

80kg x 8

Dead Lifts (Full)

60kg x 8

100kg x 8

120kg x 6

Hyper Extension (45 Degree Angle - Holding onto Bar - wide grip)

30kg x 10

40kg x 10

50kg x 10

That was it. The last exercise is new. I use to have the extension flat and would hold onto a 20kg plate. Whith this angle I'm cutting out the hamstrings altogether and am able to hold more weight. I had a very sore back for majority of the day so I was abit apprehensive.

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Right...so after my first week of a healthier diet, regular cardio as well as maintaining my weight training, I jumped on the scales Sunday Morning.......112.6kgs. Thats the heaviest I've been for a while.

Shoulders

Military Press (BB)

40kg x 12

50kg x 10

60kg x 10

Seated DB Press

20kg x 8

25kg x 8

30kg x 6

Rear Flyes (Bent Over-DB)

10kg x 15

12.5kg x 12

15.0kg x 10

Check/Arnold Press (DB)

15kg x 8

17.5kg x 8

20.0kg x 8

Standing Lat Raise

7kg x 10

8kg x 10

10kg x 8

This exercise is still alittle off for me.

Shrugs (DB Drop Sets)

40kgs x 12 30kgs x 12 20kgs x 15

40kgs x 15 30kgs x 15 20kgs x 20

40kgs x 20 30kgs x 20 20kgs x 25

Cardio

30 minutes exercycle 15.2km (distance) 103 (RPM avg)

That was it, Traps are real sore today. Dissapointed with the weight gain over the week, its suppose to be opposite.

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