Second Step

[I_lift]

PM Workout (Wednesday)

Legs

10 Minute Recumbant Cycle

Lying Leg Curl

20lb x 20

40lb x 20

60lb x 12

80lb x 12

60lb x 12

Leg Extension ss Leg Extension (Bowflex)

30kg x 15 ss 100lb x 15

40kg x 15 ss 100lb x 15

Squat

60kg x 10

80kg x 10

100kg x 10

120kg x 10

140kg x 10

180kg x 2 (PB :twisted: )

Unbeliveable how much 40kgs can make. My whole body shock during these tow reps.....wasnt pretty :shock:

Leg Extension ss Donkey Squats

40kg x 15 ss 100kg x 10

50kg x 11 ss 100kg x 10

55kg x 15 ss 100kg x 12

I can only fit three plates on the Leg Extension, I go for four plates and I need to be real slow with the movement otherwise the last plate falls off.

Leg Press ss Leg Extension (Bowflex)

100kg x 15 ss 100lb x 15

150kg x 10 ss 100lb x 15

200kg x 10 ss 100lb x 15

Still going really deep with these, which is my the weight is light. I've watch Markus and Ronnie do leg press and the stack the weights and do alomost partials.....it must work for them though.

Seated Calf Raise ss Standing Cald Raise ss Vibration Trainer (Tip Toes)

20kg x 25 ss 50 ss 30sec

20kg x 25 ss 50 ss 30sec

20kg x 25 ss 50 ss 30sec

That was it. Legs are dead today....yay

[I_lift]

PM Workout (Thurs Night)

Chest

Flat DB Press

20kg x 10

25kg x 10

30kg x 8

35kg x 8

40kg x 8

45kg x 6

Incline DB Press

20kg x 10

25kg x 10

30kg x 8

35kg x 7

40kg x 4

Decline DB Press

20kg x 10

25kg x 10

30kg x 10

35kg x 8

Pec Deck

40lb x 12

50lb x 12

60lb x 12

That was it. Had to cut it way short. Had a stomach issue this morning so I only made it through to exercuses for Shoulders...will try again tomorrow. Doing cardio tonight...it has been a while

[I_lift]

AM Workout (Sat Morning)

Since yesterdays AM workout was a complete bust, I thought that I'ld give it another go today.

Shoulders

Seated Shoulder Press (BB Cage)

30kg x 20 (Warm Up)

40kg x 15

50kg x 12

60kg x 08

Seated DB Press

20kg x 10

25kg x 10

30kg x 07

Arnold Press (DB)

10kg x 10

16kg x 10

20kg x 10

Front Raise (alternate DB) ss Up Right Row (30kg)

8kg x 10 ss 15

10kg x 10 ss 12

12kg x 10 ss 15

16kg x 10 ss 15

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

8kg x 12 ss 10

9kg x 12 ss 10

10kg x 10 ss 10

Bent Over Rear Flyes (DB) ss Behind The Neck Press (20kg)

10kg x 12 ss 20

12kg x 12 ss 20

16kg x 10 ss 20

Shrugs (DB Drop Set)

40kg x 20 30kg x 20 25kg x 25

40kg x 20 30kg x 20 25kg x 22

40kg x 20 30kg x 20 25kg x 26

That was it. Shoulders are still a real issue with me. Flyes are weak thanks to my long arms. Any advice would be appreciated

[I_lift]

PM WorkOut (Sun Night)

Cardio - Exercycle 60 minutes

Am WorkOut (Mon Morning)

Back

Lat Pull Down (Wide D Bar) Behind The Neck

30kg x 20 - Warm Up

40kg x 15

60kg x 12

70kg x 10

Lat Pull Down (Wide D Bar) Front

80lb x 20 - Warm Up

100lb x 15

120lb x 12

140lb x 10

Pull Down (Narrow DD Handle) ss Staright Arm Pull Down

80lb x 15 ss 20kg x 12

100lb x 12 ss 25kg x 10

120lb x 10 ss 27.5kg x 10

Bent Over DB Row (Singles)

30kg x 10

35kg x 10

40kg x 10

Dead Lifts

60kg x 15 - Warm Up

80kg x 3 :shock:

That was it. Back decided to tweak during the 3rd rep of dead Lifts.

[I_lift]

PM Workout (Tues Night)

Arms

Triceps

Rope Pull Downs (Warm Up)

10kg x 20

15kg x 20

20kg x 20

Push Downs (U Bar)

40lb x 20

50lb x 20

60lb x 20

Over Head Extension (DB)

5kg x 15

6kg x 10

7kg x 10

Over Head Extension (Rope)

10kg x 15

12.5kg x 10

15kg x 10

Still having issues with arms. Constantly having to lower the weights to keep my elbows happy. As a result I've increased the reps.

Biceps

Preacher Curl ss Preacher Curl (Bowflex)

20kg x 15 ss 40lb x 15

25kg x 15 ss 40lb x 15

30kg x 15 ss 40lb x 15

Incline DB Curl

10kg x 10

12kg x 10

14kg x 10

16kg x 08

Standing DB Curl Dropset

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

That was it. Ran out of time

No longer getting pain in the forearms, just the pinching in the elbows.

[I_lift]

PM WorkOut (Wed Night)

Cadio

60 Minutes Exercycle

AM Workout (Thur Morn)

Shoulders

Lateral Raise DB (Warm Up)

7kg x 12

8kg x 12

9kg x 12

10kg x 12

Seated DB Press

20kg x 10

25kg x 10

30kg x 07

Arnold Press DB

10kg x 10

16kg x 10

20kg x 10

Front Raise (Alternate DB)

8kg x 15

10kg x 10

12kg x 10

16kg x 10

Bent Over Rear Flyes (DB)

10kg x 12

12kg x 12

16kg x 10

Shrugs (Dropsets)

40kg x 20 30kg x 20 20kg x 25

40kg x 20 30kg x 20 20kg x 24

30 seconds Shrug Static Hold Vibration trainer @ 50Hz (50 Contractions per second)

That was it. Ran out of time. RIGHT shoulders are getting nowhere they are slowly falling behind every other muscle group. I've tried Supersets, dropsets, Pyramids Up-Down. Nothing has worked.

[I_lift]

PM Workout (SUN Night)

Cardio

60 minutes Treadmill - 450 calories

AM WorkOut (Mon Morn)

Arms

Triceps

Rope Pull Downs

10kg x 20

15kg x 20

20kg x 10

Push Downs (U Bar)

20kg x 15

25kg x 15

30kg x 15

Single Arm Push Downs

40lb x 15

50lb x 15

60lb x 15

Biceps

Preacher Curl ss Preacher Curl (Bowflex)

20kg x 15 ss 40lb x 10

25kg x 15 ss 40lb x 12

30kg x 15 ss 40lb x 15

Incline DB Curl

10kg x 10

12kg x 10

14kg x 10

16kg x 10

Alternate DB Hammer Curl

10kg x 10

12kg x 10

16kg x 10

That was it. Ran out of time. Sore elbows F*#K IT

[samoan_muscle]

PM WorkOut (Wed Night)

Cadio

60 Minutes Exercycle

AM Workout (Thur Morn)

Shoulders

Lateral Raise DB (Warm Up)

7kg x 12

8kg x 12

9kg x 12

10kg x 12

Seated DB Press

20kg x 10

25kg x 10

30kg x 07

Arnold Press DB

10kg x 10

16kg x 10

20kg x 10

Front Raise (Alternate DB)

8kg x 15

10kg x 10

12kg x 10

16kg x 10

Bent Over Rear Flyes (DB)

10kg x 12

12kg x 12

16kg x 10

Shrugs (Dropsets)

40kg x 20 30kg x 20 20kg x 25

40kg x 20 30kg x 20 20kg x 24

30 seconds Shrug Static Hold Vibration trainer @ 50Hz (50 Contractions per second)

That was it. Ran out of time. RIGHT shoulders are getting nowhere they are slowly falling behind every other muscle group. I've tried Supersets, dropsets, Pyramids Up-Down. Nothing has worked.

When you say your shoulders are falling behind what do you mean?

Strength wise or muscle development?

[I_lift]

When you say your shoulders are falling behind what do you mean?

Strength wise or muscle development?

Both mate.

[I_lift]

PM WorkOut (Mon Night)

Cardio

30 minutes Treadmill Speed 6.6-7.0 Kph

AM Workout (Tue Morn)

Shoulders

Lateral Raise (DB)

7kg x 12

8kg x 12

9kg x 12

10kg x 12

Seated DB Press

20kg x 10

25kg x 10

30kg x 9

Front Raise (Alternate -DB)

8kg x 15

10kg x 10

12kg x 10

16kg x 10

Behind the neck Press (BB)

30kg x 10

35kg x 10

40kg x 08

Really unconfortable for the elbows. They constantly pinch and Pins and Needles shots up my arm for a second.

Bent Over Rear Flyes (DB)

10kg x 12

12kg x 12

16kg x 10

Shrugs (Dropsets)

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

40kg x 20 30kg x 18 20kg x 17

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

That was it. Changing the routines around abit. After about 3 months of using the same routines I've decided that I didn't get alot of gains from them.

[I_lift]

PM WorkOut (Wed Night)

Legs

Recumbant Cycle 10 minutes - Warm up

Lying Leg Curl

20lb x 20

40lb x 20

60lb x 15

Seated Leg Curl

50lb x 20 - Warm Up

80lb x 12

90lb x 10

100lb x 12

Leg Extension (Warm-Up fopr Squats)

50lb x 15

60lb x 15

Squats

60kg x 15

80kg x 10

100kg x 10

120kg x 10

140kg x 10

Leg Extension

80lb x 10

110lb x 10

130lb x 10

150lb x 10

Leg Press

100kg x 10

150kg x 10

200kg x 10

250kg x 10

300kg x 08

Cardio

10 minute fast walk (6.8Kph)

10 minute Run (9.0Kph)

10 minute fast walk (6.4Kph)

AM WorkOut (Thurs Morning)

Chest

Seated Machine Press (Warm Up)

80lb x 15

100lb x 15

Seated Machine Flyes (Warm Up)

60lb x 15

70lb x 15

Flat DB(Dumbell) Press

30kg x 10

35kg x 10

40kg x 08

45kg x 08

Incline DB Press

30kg x 8

35kg x 8

40kg x 7

Cable Crossover

60lb x 15

80lb x 12

100lb x 09

That was it. Struggling with Chest in the morning workouts. I may need to change it up a bit

[I_lift]

PM WorkOut (Thurs Night)

Cardio

30 minutes Treadmill 7.0Kph

Legs were really sore from Wed night still so I cut cardio in half

AM WorkOut (Fri Morn)

Back

Lat Pull Down (Behind the Neck)

40kg x 15

50kg x 12

60kg x 10

70kg x 08

Lat Pull Down (Front)

80lb x 15

120lb x 12

140lb x 10

Pull Down (Narrow Grip) ss Straight Arm Pull Down (Standing)

80lb x 15 ss 20kg x 10

100lb x 12 ss 25kg x 10

120lb x 10 ss 27.5kg x 10

Single Bent Over Row (DB)

30kg x 10

35kg x 10

40kg x 10

50kg x 08

Low Row (Single Handles)

80lb x 12

120lb x 10

150lb x 10

Dead Lifts

60kg x 10 (Warm Up)

80kg x 10

100kg x 10

120kg x 08

That was it. Starting to concentrate on Deadlifts more. They are always a hit or miss depending on how the back feels for the morning.

[I_lift]

Saturday

60 Minutes Treadmill (Speed 6.0 - 7.0Kph)

Sunday

60 Minutes Treadmill (Speed 6.0 - 7.0Kph)

AM Workout (Monday Morn)

Shoulders

Seated Lateral Raise ss DB Shoulder Press (Warm Up Set)

10lb x 12 ss 45lb x 10

12.5lb x 12 ss 45lb x 10

15.0lb x 12 ss 45lb x 10

17.5lb x 12 ss 45lb x 10

20.0lb x 12 ss 45lb x 10

Seated DB Press

20kg x 10

25kg x 10

30kg x 10

Arnold Press (DB)

20lb x 10

30lb x 10

40lb x 10

Front Raise (Alternate DB)

15lb x 15

20lb x 10

25lb x 10

30lb x 10

Bent Over Rear Flye (DB)

20lb x 10

30lb x 10

35lb x 08

Shrugs (Dropsets)

40kg x 20 30kg x 20 20kg x 24

40kg x 20 30kg x 18 20kg x 19

40kg x 22 30kg x 20 20kg x 24

That was it. Mixed it up alittle. Cardio is going well, I enjoy the treadmill so I'll hopefully stick to it this time. Starting to loos some fat. Not noticeble on the scales but it is in the mirror as well as people are commenting. Still hoping to get around 95kg by Christmas. Then I'ld have a better idea of my base.

[I_lift]

PM WorkOut (Mon Night)

Cardio

30 Minutes Treadmill 7.0kph - 347 Calories

AM WorkOut (Tuesday Morning)

Arms

Triceps

Rope Pull Downs (Warm Ups)

10kg x 20

15kg x 20

20kg x 15

Push Downs (U Bar)

20kg x 15

25kg x 15

30kg x 15

Cross Body Extensions

20lb x 15

30lb x 15

40lb x 12

Biceps

Preacher Curl ss Preacher Curl (Bowflex) - Warm Up

20kg x 15 ss 40lb x 15

25kg x 15 ss 40lb x 15

30kg x 15 ss 40lb x 15

Incline DB Curl

10kg x 10

12.5kg x 10

15.0kg x 10

17.5kg x 10

Cabel Curl (Single-Leaning)

40lb x 10

50lb x 10

60lb x 10

Alternate Hammer Curl (Cross Body - DB)

12.5kg x 10

15.0kg x 10

17.5kg x 10

That was it. Finding the arms are getting a little better. I have started to increase the weight slighty, still not close to where I was though

[I_lift]

PM WorkOut (Tues Night)

Cardio

30 minutes Run/Walk - 476 calories

PM WorkOut (Wed Night)

Legs

Recumbant Cycle 10 minutes - Warm Up

Lying Leg Curl

20lb x 20

40lb x 15

60lb x 12

Seated Leg Curl

50lb x 20 - Warm Up

80lb x 12

90lb x 10

100lb x 08

Leg Extension (Warm up for Squats)

50lb x 15

60lb x 15

Squats

60kg x 15

80kg x 12

100kg x 10

120kg x 10

140kg x 10

160kg x 06 Back

Leg Extension

80lb x 10

100lb x 10

120lb x 10

140lb x 10

160lb x 10

180lb x 06

Leg Press

100kg x 10

150kg x 10

200kg x 10

250kg x 7 Back

Seated Calf Raise ss Standing Calf Raise ss Vibration Trainer

40kg x 20 ss BW x 50 ss 30 Seconds Static Hold

40kg x 20 ss BW x 50 ss 30 Seconds Static Hold

40kg x 20 ss BW x 50 ss 30 Seconds Static Hold

AM WorkOut (Thur Morning)

Chest

Bench Press (Warm Up Set)

40kg x 30 (10-Low Partials, 10 - High Partials, 10 Full)

60kg x 15 (Extra Wide Grip)

80kg x 10 (Extra Wide Grip)

DB Press

35kg x 8

40kg x 8

45kg x 6

Incline Cable Press ss Incline Cable Flye

60lb x 12 ss 80lb x 12

80lb x 10 ss 80lb x 12

100lb x 10 ss 80lb x 12

Cable Cross-Over

50lb x 12 (Per Stack)

60lb x 12

70lb x 12

Pec Deck

60lb x 10

80lb x 12

100lb x 12

That was it. I will be changing Chest to a PM Work Out from next week. Not having any luck with raisning the energy levels for the AM workOuts. Any suggestions.

[ohjoshua]

not meaning to offend you Ilift... but are you keeping your arse locked onto the back of the seat when you leg press?

If so you shouldnt be hurting your back...

[Flex]

That was it. I will be changing Chest to a PM Work Out from next week. Not having any luck with raisning the energy levels for the AM workOuts. Any suggestions.

I don't mean to be harsh but what did you expect? You did your leg workout on Wednesday night and then did chest on Thursday morning. Unless you are superhuman, or on some serious supplements, you aren't going to be able to push out training like that week after week. Rest and recovery is equally as important as the training. Have you noticed that every workout you do, you seem to be tired or do yourself an injury? You're not allowing your body enough time for recovery and that's one of the reasons why you aren't getting the results you feel you should be.

[I_lift]

That was it. I will be changing Chest to a PM Work Out from next week. Not having any luck with raisning the energy levels for the AM workOuts. Any suggestions.

I don't mean to be harsh but what did you expect? You did your leg workout on Wednesday night and then did chest on Thursday morning. Unless you are superhuman, or on some serious supplements, you aren't going to be able to push out training like that week after week. Rest and recovery is equally as important as the training. Have you noticed that every workout you do, you seem to be tired or do yourself an injury? You're not allowing your body enough time for recovery and that's one of the reasons why you aren't getting the results you feel you should be.

Ahh. I only double up weight training on that PM/AM split. Reason being that my back is quiet sore in the mornings and that effects my squats. I do cardio all the other nights, should that be effecting my weight lifting the next day?

[I_lift]

not meaning to offend you Ilift... but are you keeping your arse locked onto the back of the seat when you leg press?

If so you shouldnt be hurting your back...

I hurt my back during squats a few exercises before, so unfortunatley it effected the leg press. I lift my arse off when I'm doing the first 2 sets as it allows a greater range of motion (knees to ears...well almost) and gives me a better stretch, from 200kg on I'm more strict. I dont think the leg press is set up right, I may have to work on the adjustments. Thanks for the input

[I_lift]

AM WorkOut (Fri Morning)

Back

Lat Pull Down (Behind the Neck)

40kg x 15 - Warm Up

50kg x 12

60kg x 10

70kg x 10

Lat Pull Down (Front)

80lb x 15

120lb x 12

160lb x 08

Pull Down (Double D) ss Straight Arm Pull Down

80lb x 15 ss 20kg x 15

100lb x 12 ss 25kg x 10

120lb x 10 ss 27.5kg x 10

Single Bent Over Row (DB)

40kg x 10

45kg x 10

50kg x 09

Low Row (Single Handles)

80lb x 12

120lb x 8

150lb x 8

That was it. Missed cardio last night. Very tired this morning, half assed workout

[I_lift]

AM WorkOut (Mon Morning)

Shoulders

Single Lateral Raises (Low Pulley-Handle)

20lb x 12

30lb x 10

40lb x 08

This is a new one for me. I saw it on one of Jay Cutlers DVD, he said that it was really good for adding width.

Seated Lateral Raise (DB) ss Seated Shoulder Press (DB)

12.5lb x 12 ss 20kg x 10

15.0lb x 12 ss 20kg x 10

17.5lb x 10 ss 20kg x 10

20.0lb x 10 ss 20kg x 10

Seated Shoulder Press (DB)

20kg x 10

25kg x 09

30kg x 06

Abit of a double up here. Should have done an Arnold Press instead. Had trouble getting the 30 up, so that took alot of energy.

Front Raise (DB) ss Up Right Row

15.0lb x 15 ss 40lb x 15 - Warm Up Set

20.0lb x 10 ss 50lb x 10

25.0lb x 10 ss 60lb x 10

30.0lb x 10 ss 70lb x 10

Bent Over Rear Flye (DB)

20lb x 15

25lb x 10

30lb x 10

Shrugs (DB Drop Sets)

40kg x 20 30kg x 20 20kg x 20 10kg x 10

40kg x 20 30kg x 20 20kg x 25 10kg x 28

40kg x 20 30kg x 22 20kg x 30 10kg x 39

That was it. Today felt alot better. Will take out the Seated shoulder Press and replace it with an Arnold press next time.

[I_lift]

PM Workout (Mon Night)

Cardio

60 Minutes Treadmill - 572 Calories - 6.8Km distance

AM Workout (Tuesday Morning)

Chest

Bench Press (Warm Up Set)

40kg x 30 (10 Low Partial - 10 High Partial - 10 Full)

60kg x 15 wide Grip

80kg x 10 wide Grip

DB Press

25kg x 8

30kg x 8

35kg x 8

40kg x 6

45kg x 4

Incline DB Press

20kg x 10

25kg x 10

30kg x 10

35kg x 7

40kg x 5

Incline Cable Press ss Incline Cable Flye

60lb x 12 ss 80lb x 12

80lb x 12 ss 80lb x 12

Cable Cross-Over

50lb x 12

60lb x 12

70lb x 12

Pec Deck

60lb x 12

80lb x 12

100lb x 12

That was it. Strength is down from a few months ago. Cardio is definatley helping my upper body shape though.

[I_lift]

PM WorkOut (Tues Night)

Cardio - Treadmill - 45 minutes - Speed 7.0kph - 476 calories

AM WorkOut (Wed Morn)

Cardio - Treadmill - 30 minutes - Speed 7.4kph -

[I_lift]

PM WorkOut (WED Night)

Legs

Recumbant Cycle - 10 minutes - Warm Up

Lying Leg Curl (Warm Up Set)

20lb x 20

40lb x 20

60lb x 15

Seated Leg Curl

50lb x 20 - Warm Up

80lb x 12

90lb x 12

100lb x 12

Leg Extension (Warm Up for Squats)

50lb x 15

60lb x 15

Squats

60kg x 15

80kg x 10

100kg x 10

120kg x 10

140kg x 10

Leg Extension

80lb x 15

100lb x 12

120lb x 12

140lb x 10

160lb x 10

Leg Press

100kg x 10

150kg x 10

200kg x 10

I'm still about 100kgs off what I can normally push for this. Back is still giving me a little bit of grief.

Seated Calf Raise ss Standing Calf Raise ss Vibration Trainer

40kg x 20 ss 50 (BW) ss 30 secs @70Hz (Static Hold- Tip Toes)

40kg x 20 ss 50 (BW) ss 30 secs @70Hz (Static Hold- Tip Toes)

44kg x 20 ss 50 (BW) ss 30 secs @70Hz (Static Hold- Tip Toes)

AM WorkOut (Thurs Morn)

Arms

Rope Pull-Downs (Warm Up Set)

10kg x 20

15kg x 20

20kg x 20

Push Down (U Bar)

20kg x 15

30kg x 12

40kg x 08

Skull Crushers ss Close Grip Bench Press

20kg x 12 ss 40kg x 15

25kg x 12 ss 60kg x 12

30kg x 10 ss 70kg x 10

Bowflex Preacher Curl (Warm Up Set)

40lb x 20

60lb x 10

DB Preacher (Singles) ss EZ Bar Drag Curl

10kg x 10 ss 20kg x 10

12.5kg x 10 ss 20kg x 15

15.0kg x 10 ss 25kg x 15

Cross Body Hammer Curl (DB) ss Hammer Curl (Tricep Bar)

12kg x 10 ss 15kg x 15

14kg x 10 ss 20kg x 15

16kg x 10 ss 25kg x 12

That was it. Shit workout this morning. Still having a little back issue with legs as well (Last night). I think I'll sneak another arm workout in on Sunday afternoon.

[I_lift]

PM WorkOut (Thurs Night)

Cardio - Treadmill - 50minutes - 487 Calories

AM WorkOut (Fri Morning)

Back

Lat Pull Down (Behind the Neck)

40kg x 15

50kg x 12

60kg x 10

70kg x 10

Lat Pull Down (Front - Extra Wide Grip)

80lb x 15

90lb x 12

100lb x 10

Alot less weight due to the position of the hands

Pull Down (Close Grip) ss Staright Arm Pull Down (Standing)

80lb x 15 ss 20kg x 10

100lb x 12 ss 25kg x 10

120lb x 10 ss 25kg x 10

Single Bent over Row (DB)

35kg x 10

40kg x 10

50kg x 9

Low Row (Long D End Bar)

80lb x 10

120lb x 10

150lb x 08

That was it. Dissapointing lift. Really wanted to stay in bed this morning.