Second Step

[I_lift]

Shoulders

Shoulder Press (BB-Cage)

40kg x 12

50kg x 12

60kg x 09

Shoulder Press (DB)

20kg x 10

25kg x 8

30kg x 6

Check Press ss Rocky Press (20kg)

10kg x 10 ss 10

15kg x 10 ss 10

20kg x 10 ss 10

Front Raise (DB) Alternate ss Rocky Press (20kg)

10kg x 10 ss 10

12.5kg x 10 ss 10

15kg x 10 ss 10

45 Degree Raise (DB)

7kg x 10

10kg x 10

12.5kg x 10

Bent Over Rear Flye (DB)

10kg x 10

12.5kg x 10

15kg x 10

That was it. More Flyes. New SuperSets as well. Didn't go as well as I thought though.

[I_lift]

Legs

Recumbant Cycle (10 minutes-Warm-up)

Lying Leg Curl

40lb x 15

40lb x 15

60lb x 10

80lb x 12

60lb x 15

Need to up the weight with these. 60lb use to be a real stretch for me.

Leg Extension (Warm-up for Squats)

30kg x 15

40kg x 15

Squats

60kg x 15

80kg x 12

100kg x 10

120kg x 08

140kg x 06

165kg x 04 (PB)

Had a very sore lower back, so every set was abit messy. Coming along well though.

Leg Extension

40kg x 12

60kg x 12

Leg Press

100kg x 15

150kg x 10

200kg x 10

I go really deep with these.

That was it. Back through me off a little bit. It takes me 1 hour to complete this routine. I will look a dropping some of the sets soon, to make room for more exercises.

[I_lift]

Well behind schedule (As normally).......

PM Work Out: Wed Night

Back

Lat Pull Down (Wide D Bar) Back

80lb x 12

140lb x 10

150lb x 10

160lb x 10

Lat Pull Down (Wide D Bar) Front

80lb x 12

120lb x 10

140lb x 08

Lat Pull Down (Close Grip-Double D) ss Straight Arm Pull Downs

80lb x 12 ss 20kg x 10

100lb x 10 ss 25kg x 10

120lb x 8 ss 27.5kg x 8

Bent Over DB Row

30kg x 10

35kg x 10

40kg x 10

Dead Lifts

60kg x 12

105kg x 10

115kg x 8

That was it, Haven't done back for well over a week. Lower back was still giving me grief from squats on Monday

AM Work Out: Thur 6.00am

Chest

Flat DB Press

20kg x 12

30kg x 08

35kg x 08

40kg x 08

45kg x 06

A little off. Not feeling as energenic as I do after work.

Flat Flyes (DB)

17.5kg x 10

20.0kg x 8

22.5kg x 8

25.0kg x 8

Incline Press (DB)

20kg x 10

25kg x 10

30kg x 10

35kgx 08

The bench I'm using as a much steeper incline and I find that it puts more load on the front delts.

Incline Flyes (DB)

17.5kg x 10

20.0kg x 08

22.5kg x 08

25.0kg x 08

Decline Press (DB)

25kg x 10

30kg x 08

35kg x 07

That was it. Not really used to working out in the mornings. I think that I'm going to keep up with two a days though. Sometimes one will be cardio.

I noticed a slight drop in boady fat, especially through the chest/shoulders and arms.

[I_lift]

PM Workout: (Thur Night)

Cardio

20 minutes Exercycle

11.2 Km Travelled

113 Rpm Average

AM WorkOut (Fri Morn)

Arms

Tricep Push Down (Rope)

10kg x 20

15kg x 12

20kg x 12

Warm Up set

Tricep Push Down (Straight Bar)

25kg x 15

30kg x 12

35kg x 12

Decided to keep the tri's pointing in this time.

Dips (BW) ss Pull Dow (V)

15 ss 40lb x 15

15 ss 40lb x 15

15 ss 50lb x 15

Preacher Curl

20kg x 15

25kg x 15

30kg x 12

Alternate Hammer Curl (DB)

10kg x 10

12.5kg x 10

15kg x 10

Incline DB Curl

10kg x 10

12.5kg x 10

15kg x 10

That was it. Only the second day and my new training partner didn't show up. Energy down for the morning sessions. Any tips on how to increase energy early would be helpful.

Back is really sore from doing back two nights ago.

[Pseudonym]

Coffee?

[I_lift]

PM Workout (Fir Night)

Exercycle - 30 minutes.

Am Workout (Sat morn)

Shoulders

Shoulder Press (BB-Cage)

45kg x 12

55kgx 12

65kg x 07

Shoulder Press (DB)

20kg x 10

25kg x 08

30kg x 06

Check Press (DB) ss Rocky Press (20kg)

10kg x 10 ss 10

15kg x 10 ss 10

20kg x 10 ss 10

Front Raise (DB Alternate) ss Rock Press (20kg)

10kg x 10 ss 10

12.5kg x 10 ss 10

15kg x 10 ss 10

Lateral Raise (DB) ss Rocky Press (20kg)

7kg x 10 ss 10

10kg x 10 ss 10

12.5kg x 10 ss 10

Bent Over Rear Flye (DB)

10kg x 10

12.5kg x 10

15kg x 10

Shrugs (drop sets - DB)

40kg x 20 30kg x 20 20kg x 20 (side)

40kg x 20 30kg x 20 20kg x 20 (45)

40kg x 20 30kg x 20 20kg x 20 (side)

That was it. Enjoying the 6am work outs at the moment. Saturdays are good because I dont work untill 10am so I can have a longer workout

[I_lift]

AM Workout (Monday)

Legs

Recumbant Cycle (10 minutes)

Lying Leg Curl

40lb x 15

40lb x 15

60lb x 12

80lb x 12

60lb x 12

Leg Extension (Warm Ups)

30kg x 15

40kg x 15

Squats

60kg x 15

80kg x 12

100kg x 10

120kg x 08

140kg x :shock:

Hurt my bck on the first rep of 140. My back is always really sore when I first wake up, and it gets better during the day. I will consider only doing legs/back for PM work outs.

Leg Extension

40kg x 12

50kg x 12

Leg Press

100kg x 15

150kg x 12

200kg x 10

Calf Raise ss Vibration Trainr (60Hz)

50 ss 30 sec

50 ss 30 sec

50 ss 30 sec

That was it. Wasn't able to try stiff leg dead lifts due to my back issue.

PM Work Out

Cardio Exercycle 45 minutes.

Ab Roller

30

30

25

15

[I_lift]

PM workout (Tue Night)

Arms

Tricep Pull Down (Rope)

10kg x 20

15kg x 15

20kg x 15

Tricep Push Dpwn (U bar)

25kg x 15

30kg x 12

35kg x 12

Close Grip Bench Press

40kg x 20

60kg x 12

80kg x 08

Dips (Deep)

BW x 15

+ 20kg x 12

+ 20kg x 15

Preacher Curl

20kg x 15

25kg x 15

30kg x 15

Alternat Hammer curl (DB)

10kg x 10

12.5kg x 10

15.0kg x 10

Incline DB Curl

10kg x 15

12.5kg x 12

15.0kg x 10

Olympic BB Curl ss Vibration Static Hold (Bicep Curl) 60Hz

20kg x 25 ss 30 sec

20kg x 25 ss 30 sec

20kg x 30 ss 30 sec

That was it. Reducing the numbers of exercises I do for Arms. Also have lightened the weight and made every rep as close to the full range of motion as possible.

AM Workout (Wed Morning)

Shoulders

Shoulder Press (BB-Cage)

45kg x 12

55kg x 12

65kg x 10

Shoulder Press (DB)

20kg x 10

25kg x 10

30kg x 08

Check Press (DB) ss Rocky Press (20kg)

10kg x 10 ss 20

15kg x 10 ss 20

20kg x 10 ss 20

Front Raise (Alternate-DB) ss Rocky Press (25kg)

10kg x 10 ss 20

12.5kg x 10 ss 20

15kg x 10 ss 20

Lateral Raise (DB) ss Rocky Press (25kg )

7kg x 12 ss 20

10kg x 12 ss 20

12.5kg x 12 ss 20

Bent Over DB Flyes

10kg x 12

12.5kg x 10

15kg x 15

Shrugs (DB Triple Drop Set)

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

40kg x 15 30kg x 16 20kg x 15

40kg x 15 30kg x 15 20kg x 12

No hooks Normally I'ld do around 20 reps for every DB. Without the hooks I was feeling it in mu forearms more. Very distracting.

That was it. Not to sure if the order of bodyparts I'm doing is very good. I'm really enjoying the morning lifts though.

[I_lift]

Missed last nights workout. I have a bad head/throat cold. At the start of the day its fine...however by mid afternoon it hurts to talk.

AM WorkOut (Thurs Morn)

Back

Lat Pull Down (Wide D Bar) behind the neck

30kg x 15

60kg x 12

70kg x 12

The grip is harsh, even through my gloves.

Lat Pull down (Wide D Bar) Front

80lb x 15

120lb x 15

140lb x 12

Big improvment from last week

Lat Pull down (Close Grip- Double D Handle) ss Straight Arm Pull Downs

80lb x 15 ss 20kg x 10

100lb x 12 ss 25kg x 10

120lb x 12 ss 27.5kg x 08

Bent Over DB Row

30kg x 10

35kg x 10

40kg x 10

Bent Over BB Row (Dorrian Yates)

45kg x 12

65kg x 10

75kg x 10

Dead Lifts

75kg x 12

105kg x 10

125kg x 5 Drop Set 105kg x 5

Hyper Extension (BW)

15

15

That was it. Really enjoying the work outs in the mornings now. Energy is alot better than after work. This was one of my best back workouts, especially the deadlifts, I could even go heavier once I get a belt.

[Pseudonym]

So how are you structuring this twice-a-day routine, I_lift?

[I_lift]

So how are you structuring this twice-a-day routine, I_lift?

I'm not really at the moment. I'm sick so the PM workouts have only been cardio. I asked for help in regards to setting up a routine but got no response

[I_lift]

PM Workout (Thur Night)

Cardio Exercycle - 30minutes- 16.3km(distance)

100 sit ups.

Still suffering from some sort of cold.

AM Workout (Fri Morn)

Chest

Flat BB Press

65kg x 15

85kg x 10

105kg x 3

Flat DB Press

20kg x 15

30kg x 12

40kg x 06

45kg x 03

Not feeling this one at all. Number of reps is way down

Incline DB Press ss Incline Flyes

20kg x 15 ss 60lb x 15

25kg x 10 ss 80lb x 15

30kg x 10 ss 100lb x 10

40kg x 04 ss 80lb x 15

Decline DB Press

20kg x 12

30kg x 10

40kg x 5 DropSet 25kg x 7

That was it. Feeling alittle off today. Haven't really given myself a chance to recover from this cold. I'm trying something tonight That I'm going to do 3 times per week (PM). Its suppose to stimulate growth like nothing else for legs.

Dead Lifts 80% max x 20

Squats 80% max x 20

Spinner cycle 1 minute easy pace

Spinner cycke 30 seconds hard resistance off the seat.

[I_lift]

AM WorkOut (Mon Morning)

Legs

Recumbant Cycle

10 minutes (Warm Up)

Lying Leg Curl

40lb x 15

40lb x 15

60lb x 15

80lb x 12

60lb x 15

Leg Extension

30kg x 15

40kg x 15

Squats

60kg x 15

80kg x 12

100kg x 10

120kg x 08

140kg x 08

Leg Extension

40kg x 15

55kg x 15

Leg Press

100kg x 15

150kg x 12

200kg x 10

That was it. Had the whole weekend off trying to get rid of this cold that I have. Not the best workout this morning. And I had a real battle getting out of bed this morning.

[I_lift]

Am Workout (Wed Morning)

Arms

Tricep Push Down (Rope)

10kg x 20

15kg x 12

20kg x 12

Warm up Set

Tricep Push Down (Straight bar)

25kg x 12

30kg x 12

35kg x 11

A little off with this one today. Fell pain in my right Elbow when I do this exercise.

Dips (BW) ss Push Downs (U Bar)

15 ss 40lb x 12

15 ss 50lb x 12

15 ss 60lb x 12

Skull Crushers (Incline Bench)

15kg x 15

20kg x 15

25kg x 12

Incline ables me to bring the curl bar deep behind my head.

Close Grip Bench Press

40kg x 15

60kg x 12

80kg x 08

I wonder if I should keep the weight moderatly light and concentrate on quality and quantity reps.

Preacher Curl

20kg x 15

25kg x 15

30kg x 15

Alternate Hammer Curl (DB)

10kg x 10

12.5kg x 10

15kg x 10

Incline DB Curl

10kg x 10

12.5kg x 10

15kg x 10

Standing DB Curl (Drop Sets)

12.5kg x 10 10kg x 10 7kg x 10

12.5kg x 10 10kg x 10 7kg x 10

12.5kg x 10 10kg x 10 7kg x 10

That was it. Still cant go heavier with the DB curls as the Ulna nerve has a party.

Missed yesterdays workouts as I'm still battling a cold. I'm fine during the days, but as soon as I go to bed I have mean coughting fits. Last night I coughted untill I got cramp in my obliques.

[I_lift]

Am Workout (Thurs Morning)

Back

Lat Pull Down (Wide D Bar - Wide Grip) Behind the neck

30kg x 15

60kg x 12

70kg x 12

Really struggling with the last few reps at the end.

Lat Pull Down (Wide D Bar) Front

80lb x 15

120lb x 12

140lb x 12

Again a struggle, not really feeling it for the workout.

Lat Pull Down (Close Grip - Double D Handle) ss Straight Arm Pull Down

80lb x 15 ss 20kg x 10

100lb x 12 ss 25kg x 10

120lb x 12 ss 27.5kg x 08

Bent Over DB Row (Singles)

30kg x 10

35kg x 10

40kg x 10

Dead Lifts

60kg x 12

80kg x 10

That was it. Left out a couple of exercises, back was sore from the start so I wasn't able to do anything worth while in Dead Lifts. Dissapointing all round.

[Flex]

That was it. Still cant go heavier with the DB curls as the Ulna nerve has a party.

If your Ulnar nerve's playing up lay off the heavy tricep work. A few years ago if my arms straightened out while I was sleeping I used to wake up with half my hand completely numb and numb fingers, had fairly constant pins and needles and for a while couldn't fully straighten my arms because of the pain from the nerve pinching. I eventually deduced it was from dips and heavy tricep work - I cut out dips and eased back on tricep training and it eventually stopped being an issue after about 9 months. If you really stretch your ulnar the only real remedy is surgery so best to go easy on it.

[I_lift]

That was it. Still cant go heavier with the DB curls as the Ulna nerve has a party.

If your Ulnar nerve's playing up lay off the heavy tricep work. A few years ago if my arms straightened out while I was sleeping I used to wake up with half my hand completely numb and numb fingers, had fairly constant pins and needles and for a while couldn't fully straighten my arms because of the pain from the nerve pinching. I eventually deduced it was from dips and heavy tricep work - I cut out dips and eased back on tricep training and it eventually stopped being an issue after about 9 months. If you really stretch your ulnar the only real remedy is surgery so best to go easy on it.

Excatly what i get....pins and needles. So I'm still anle to do tricep work...just not heavy.

[I_lift]

PM WorkOut (Cardio - Thur Night)

25 Minutes Exercycle

10 Minutes Rower

30 Minutes Exercycle.

PM Work Out (Fri Night)

Shoulders

Shoulder Press (BB-Cage)

45kg x 10

55kg x 10

65kg x 10

Shoulder Press (DB)

20kg x 10

25kg x 10

30kg x 08

Check Press (DB) ss Rocky Press (20kg)

10kg x 10 ss 20

15kg x 10 ss 20

20kg x 10 ss 20

Front Raise (Alternate-DB) ss Rocky Press (25kg)

10kg x 10 ss 20

12.5kg x 10 ss 20

15kg x 10 ss 20

Lateral Raise (DB) ss Rocky Press (25kg)

7kg x 12 ss 20

10kg x 10 ss 20

12.5kg x 10 ss 20

Bent Over Rear Flyes (DB)

10kg x 15

12.5kg x 10

15kg x 10

That was it. I did 1 shrug drop set before being interupted, so I'm not going to count it.

[I_lift]

AM Workout (Mon Morning)

Chest

Flat DB Press

20kg x 10

30kg x 10

40kg x 8

Flat BB Press (Extra Wide Grip)

40kg x 10

60kg x 10

Flat DB Flyes

15kg x 12

20kg x 10

25kg x 10

Incline BB Press

40kgx 15

60kg x 10

70kg x 7

Incline DB Press

20kg x 10

30kg x 10

40g x 2 Dropset 20kg x 10

That was it. Short as. I had a sore back and my energy levels are really low.

[I_lift]

Am workout (Tuesday Morn)

Arms

Tricep Push Down (Rope)

10kg x 20

15kg x 15

20kg x 12

Tricep Push Down (Straight bar)

60lb x 20

100lb x 15

120lb x 15

Dips (BW) ss Tricep Push Downs (U-Bar)

15 ss 40lb x 15

15 ss 50lb x 12

15 ss 60lb x 12

Skull Crushes

15kg x 20

25kg x 12

30kg x 10

Close Grip Bench Press

40kg x 20

50kg x 20

60kg x 12

Right so I really tried to lighten the weight and increase the reps for Triceps. Because of the ulna nerve it's been sugested that I dont train the Tris heavy.

Preacher Curl

20kg x 15

25kg x 15

30kg x 15

Alternate Hammer Curls (DB)

10kg x 10

12.5kg x 10

16.0kg x 10

Incline DB Curl

10kg x 10

12.5kg x 10

16.0kg x 10

That was it. Really did too many Tri exercises and ran out of time for Bi's.

PM Workout

30 minutes Exercycle 17.6km distance

10 minutes Rower (22-25SPM)

That was it. Hate cardio....

[I_lift]

PM Workout (Wed Night)

Legs

Recaumbant Cycle (10 minutes) warm up

Lying Leg Curl

40lb x 20

40lb x 20

60lb x 15

60lb x 15

Extremely hard first set.

Leg extension

30kg x 15

40kg x 15

Squats (Deep)

60kg x 15

80kg x 12

100kg x 10

120kg x 08

140kg x 08

Leg Extension

40kg x 15

55kg x 15

Leg Press

100kg x 15

150kg x 15

That was it. Totally fatigue, legs super sore. Wasnt the biggest workout but I really cut down on the rest time.

AM Workout (Thur Morn)

Shoulder

Seated Shoulder Press (Cage)

45kg x 10

55kg x 10

65kg x 10

Seated DB Press

20kg x 10

25kg x 10

30kg x 08

Check Press (DB) ss Rocky Press

10kg x 10 ss 10

16kg x 10 ss 10

20kg x 08 ss 10

Front Raise (DB) ss Rocky Press

10kg x 10 ss 10

12.5kg x 10 ss 10

16kg x 10 ss 10

Lateral Raise ss Rocky Press

7kg x 10 ss 10

8kg x 12 ss 10

9kg x 12 ss 10

10kg x 12 ss 10

That was it. Terrible workout, overslept due to lack of sleep. Really fired up after the tall blacks played like shit and couldn't get to sleep untill after 12.00am.

[poos_n_wees]

Argghh the Tall Blacks game sucked.. frustrating to say the least.

How're your energy levels from working out twice a day?

[I_lift]

Argghh the Tall Blacks game sucked.. frustrating to say the least.

How're your energy levels from working out twice a day?

Getting better, I'm in more of a routine now. A nasty lady came into my store and commented on how "Fat"I was looking...and she said it in front of my staff....so that was extra motivation :twisted:

Still doing cardio mostly for the PM workouts. I only really do legs and back in the afternoon because my back is super sore when I first wake up.

[I_lift]

PM Workout (Sunday Night)

Cardio - Exercycle 30 minutes

AM Workout (Monday Morning)

Back

Lat Pull Down (Mid D Bar) Back

30kg x 15

60kg x 12

70kg x 10

Lat Pull Down (Mid D Bar) Front

80lb x 15

120lb x 12

140lb x 10

Pull Down (Narrow Double D Handle) ss Straight Arm Pull Down

80lb x 15 ss 20kg x 10

100lb x 12 ss 25kg x 10

120lb x 10 ss 27.5kg x 10

Bent Over DB Row (Single)

30kg x 10

35kg x 10

40kg x 10

Low Row (Mid D Handle)

80lb x 15

120lb x 12

150lb x 10

That was it. Attempted Bent over BB row but it brought pain to my lower back...which lead to me not being able to do deadlifts either.

[I_lift]

PM WorkOut (Mon Night)

Cardio 45 minutes exercycle..23.4Kms distance

AM WorkOut (Tues Morning)

Arms

Triceps

Rope Pulldowns

10kg x 20

15kg x 15

20kg x 12

Overhead Extensions (Rope)

10kg x 15

12.5kg x 12

15kg x 10

This was really awkward.

Push Downs

40lb x 15

50lb x 15

60lb x 15

30 seconds static dip hold - Vibration Trainer 50Hz

Biceps

Preacher Curl ss Bowflex Preacher Curl

20kg x 15 ss 40lb x 10

25kg x 15 ss 40lb x 10

30kg x 10 ss 40lb x 10

Incline DB Curl

10kg x 10

12.5kg x 10

16kg x 10

Standing DB Curl (3 x D/S) ss Standing EZ Curl (Xtra Wide Grip)

12.5kg x 10 10kg x 10 7kg x 10 ss 20kg x 10

12.5kg x 10 10kg x 10 7kg x 10 ss 20kg x 10

12.5kg x 10 10kg x 10 7kg x 10 ss 20kg x 10

That was it. Elbows are playing up so I've reduced the number of exercuses for both triceps and biceps. Still not able to go as heavy as I'ld like so I'm trying to counter that by adding dropsets and supersets.