My Journal

[D]

Hi, just started a cycle of BSN No-Explode stacked with creatine and

thought i would post a journal to keep track.

Taking 2 scoops of No-Explode pre-workout and creatine post also

im a big fan of Bcaa's which i take morning and post workout.

LEGS

Squats

60kg x 10 Warm up

100kg x 10 " " '

140kg x 10 " ' "

180kg x 8

220kg x 8

260kg x 6

All squats done to parallel except for last set which was a bit higher

Hack Squat

5 Plates per side x 10

5 1/2 plates per side x 8 superset with reverse hack for 10 same weight

Hammer Strength Leg Curl

Single Leg

30kg per side x 8

30kg per side x 8 with drop set 20kg x 8

Good workout heaps of energy from the No-Explode.

[D]

CHEST

BB Bench Press

60kg x 10 warm up

100kg x 10 " " '

140kg x 6

180kg x 4

160kg x 6 with drop set 100kg x 10

Incline BB Bench Press

100kg x 10

100kg x 10 drop set 70kg x 10

DB Flys

35kg x 10

35kg x 10

Crap workout tweaked my shoulder on flat bench rest of the workout

suffered.

[samoan_muscle]

Good to see another journal :nod:

Keep it up...

[D]

BACK

Dead Lifts

60kg x 10 Warm up

100kg x 8 " " "

140kg x 8 " " "

180kg x 6

220kg x 2

240kg x 1

Bent Over BB Row

60kg x 10 Warm up

100kg x 8

140kg x 8

150kg x 6 plus drop set 100kg x 10

Lat Pull Down

3 x sets of 8-12

Hammer Strength Pull Down

3 plates per side x 10

3 plates per side x 8 plus drop set of 2 plates x 12

Reasonable workout, The no-explode is awesome for energy and focus

especially towards the end of the workout.

[poos_n_wees]

:shock: Strong!

What's your height/weight like at the moment? And your goals with training? And welcome to the board :grin:

[D]

Thanks for the welcome. I am 6" tall and currently weigh 106kg at about

12-14%. No goals at the moment apart from staying injury free and getting stronger.

[D]

SHOULDERS

Seated Behind Neck BB Press

10 x Bar Warm up

10 x 60kg " " "

10 x 80kg

8 x 100kg

6 x 100kg

Seated Infront BB Press

8 x 90kg

8 x 100kg

Arnie Press

10 x 28kg

8 x 35kg with drop set 28kg x 10

Single Arm Flys

8 x 28kg

8 x 30kg

Soild workout although my body is pretty sore. Looking forward to a

couple of days rest.

[2guns]

how old ru?

[D]

I'm 33

ARMS

Alternate DB Curls

35kg x 6 with drop set 28kg x 8 & 17kg x 10

35kg x 4 with drop set 28kg x 6 & 17kg x 10

Preacher BB

40kg + bar X 10 with S/S Cable Curls x 8

X 2 Sets

Triciep Pull Down

4 sets of 8-12

Crap workout. Couldn't be ass'd today.

[D]

LEGS

Squats

60kg x 10

100kg x 10

180kg x 8

220kg x 8

Front Squats

100kg x 10

140kg x 6

Hammer Strength V Squats

4 plates per side x 10

5 plates per side x 12

Seated Leg Press (Single Leg)

2 sets of 10

Hammer Strength Leg Extension (Single Leg)

20kg per side x 10

30kg per side x 8

Pretty difficult workout ran out of gas after the squats. Meals were all

over the place today, think that might of been the problem.

[samoan_muscle]

LEGS

Squats

60kg x 10

100kg x 10

180kg x 8

220kg x 8

Nice squats...how do you find the massive jump from 100kg to 180kg? My knees would play up if I was to do that I reckon...

[D]

The jump in weight is alright just got to make sure i'm nice and warm.

CHEST

Flat BB Bench Press

10 x 60kg warm up

10 x 100kg " ' "

6 x 140kg

8 x 140kg

Incline BB Bench Press

120kg x 8

130kg x 6

110kg x 6 with drop set of 70kg x 8

Incline DB Flys

38kg x 10

42kg x 8

Pretty solid workout, shoulder was still a little sore from last week decided

not to aggervate by going to heavy on flat bench. Hopefully next week it

should be fine.

[Varven]

D,

Nice to see your journal.

Do you compete in PL/BB or any sport ?

train hard !

v.

[D]

I,m currently not playing any sport, but looking to do a P/L comp

early next year.

BACK

Hammer Strength Dead Lifts

2 Plates Per side x 10

3 Plates per side x 10

5 Plates per side x 8

7 Plates per side x 6

8 Plates per side x 4

Bent over BB Row

60kg x 10

100kg x 10

140kg x 8

140kg x 6 with drop set 100kg x 10

Hammer Strength Pulls

2 1/2 plates per side x 10

3 1/2 plates per side x 8

3 1/2 plates per side x 8

Lat Pull Down

3 x sets 8-12

Reasonable workout, legs are still sore from Monday so deads were hard work even using the machine. Hopefully next week wil get out a 6 plate

Deadlift.

[D]

SHOULDERS

DB Shoulder Press

10kg x 10-15 x 2 sets Warm Up

40kg x 10

52kg x 10

52kg x 10

Hammer Strength Shoulder Press

3 Plates per side x 8

3 1/2 Plates per side x 6

Single Arm Lat Raises

25kg x 8

28kg x 8

Bent Over DB Rear Delts

28kg x 10

28kg x 10

Nice solid workout for the end of the week. Body felt good. Looking forward to a couple of days off.

[D]

LEGS

Squats

60kg x 10

100kg x 10

140kg x 8

180kg x 8

220kg x 8

260kg x 5

Hack Squat

5 Plates per side x 10

5 1/2 Plates per side x 8 with superset reverve hack x 6

V Squat Hammer Strength

5 Plates per side x 8 with superset leg extensions 6-8 x 2 sets

Good workout. Feeling strong and fresh. Hopefuly a good week ahead.

[D]

CHEST

Flat Bench Press

60kg x 10

100kg x 10

140kg x 6

180kg x 4

140kg x 8

Incline Bench Press

120kg x 8

140kg x 6

Incline DB Flys

40kg x 10

45kg x 10

Dips

Body Weight + 45kg x 10 x 2 sets

Solid workout, body feels good.

[D]

Shoulders

Hammer Strength Shoulder Press

1 Plate per side x 10

2 Plates per side x 8

3 Plates per side x 8

4 Plates per side x 6

Seated DB Press

40kg x 10

52kg x 8

52kg x 8

Single Arm Lat Raises

23kg x 10

28kg x 8

28kg x 8

Short but quite a good workout considering my body feels trashed.

[D]

CHEST

Flat BB Bench

60kg x 10

100kg x 10

140kg x 6

160kg x 6

Incline BB Bench

120kg x 8

120kg x 8 with drop set 80kg x 8

Incline DB Flys

38kg x 10

38kg x 10

Crap workout, body feels trashed after legs yesterday. Didn't sleep well

either.

[D]

BACK

Deadlifts

60kg x 10

100kg x 10

140kg x 8

180kg x 6

220kg x 4

220kg x 4

Bent Over BB Row

60kg x 10

100kg x 10

140kg x 10

140kg x 10

Lat Pull Down

3 sets of 8-12

Average workout, hoping to get out 260kg dead but just not up for it.

[D]

CHEST

Flat BB Bench

60kg x 10

100kg x 10

140kg x 8

180kg x 3

160kg x 6

Incline BB Bench

120kg x 8

130kg x 4 with drop set 80kg x 12

Dips

Body Weight (107kg) + 45kg x 12

Body Weight + 52kg x 10

Incline DB Flys

38kg x 10

42kg x 8

Solid workout, had last week off so good start to new week.

[D]

LEGS

Squats (ass to floor)

60kg x 10

100kg x 10

140kg 8

180kg x 8

200kg x 6

200kg x 6

Leg Press (single leg)

4 Plates per side x 10

6 Plates per side x 10

7 Plates per side x 10

Leg Extension

3 set of 8-12

Pretty good workout. Bodies sore but got through it ok.

[2guns]

nice and strong ther bro

[Pure]

nice and strong ther bro

I second that, awsome work D! \:D/

[D]

Cheers, training going alright at the moment. Just hoping to stay injury

free.

BACK

Hammer Strength Deadlift

2 Plates per side x 10

4 Plates per side x 10

5 Plates per side x 8

6 Plates per side x 8

7 Plates per side x 5

Bent Over BB Row

60kg x 10

100kg x 10

140kg x 10

140kg x 8 drop set 100kg x 12

Lat Pull Down

3 sets of 8-12

Good workout for end of the week. Body is pretty sore.