Lifting weights and and other related stuff.

[The Legend Killer]

Ok so I've decided to start up a journal thing, that way I can keep a log of what I'm doing, and maybe it'll be an extra motivational tool. I'm 23, 194cm tall (just over 6'4") and about 115 kg. The idea is to put on some muscle over the next couple of months, and then start cutting around mid-October.

Monday: Legs

Due to back (slipped a disc earlier in the year) and knee problems (they make crunching noises everytime I bend down) I'm keeping away from squats and deadlifts for now, blasphemous I know but ah well .

Leg Press: 8 x 410 kg, 8 x 450 kg, 8 x 410 kg

One legged leg press: 3 x 8 170 kg

Leg press calf raise: 20 x 450 kg, 14 x 450 kg, 12 x 450 kg

Quad extension: 8 x 72kg, 8 x 78kg, 8 x 90kg

Leg curl: 10 x 67kg, 8 x 67kg, 7 x 67kg

Sitting calf raise: 3 plates 3 x 20

[Mike Zero]

Shot Shaz! :grin:

[Pseudonym]

Wow... all these new journals popping up! Good to see, man!

[I_lift]

Interesting that your stats (Apart from age) are almost identical to mine. Even Back and knee issues. I started without doing squats and Deadlifts as well. I did start though doing partial dead lifts in a cage. You may want to check it out. Good Luck

[The Legend Killer]

Tuesday: Chest

Flat benchpress: 110 kg 2 sets of 8, 1 x 5

Dumbell incline bench: 42.5 kg dumbells 1 x 8, 1 x 6

Cable pec flye: 40 kg each 3 x 8

Incline dumbell flye 25 kg dumbells: 3 x 8

[Mike Zero]

Stong benching!

[The Legend Killer]

Thursday: Biceps/triceps

I normally do this on Saturdays but thought I'd swap it around this week. It'll be the last time I do it I think.

Alternate dumbell curls:

25 kg dumbells 1 x 8, 1 x 5

22.5 kg 1 x 5

Dumbell skullcrushers: 25 kg dumbells 3 x 8

Some barbell bicep curl where you stick your elbows back (I don't know the name, saw it on youtube and decided to give it a go)

22 kg 1 x 12

30 kg 2 x 12

Tricep cable pulldowns (The weight stack on it is pretty low)

66 lb 1 x 15

66 lb plus 20 kg dumbell 1 x 15

66 lb plus 30 kg dumbell 1 x 15

Incline bench bicep curls: 15kg dumbells 3 x 8

Tricep overhead dumbell press:

30 kg 2 x 8

40 kg 1 x 8

[poos_n_wees]

You have a journal!

Injuries suck, but its great to see you working hard around them. All the best with the building muskelzZ :grin:

[The Legend Killer]

Back/shoulders

Dumbell shoulder press: 35 kg dumbells 3 x 8 (I'll try 40's next week, hardest part is getting them up there!)

Bent over barbell row: 80 kg 3 x 8 (I didn't have my weightbelt, I could feel it in my lower back afterwards which wasn't too flash)

Cable lat pulldown: 48 kg 1 x 8, 60 kg 2 x 8

Front deltoid cable raise: 15 kg 3 x 8 each arm

One arm dumbell bent over row: 40 kg 2 x 8 each arm

Got to the gym a bit too late so yeah it cut my workout short.

[The Legend Killer]

Monday: Legs

Leg press: 410kg 1 x 8, 450 kg 2 x 8

Leg press calf raise: 450 kg 2 x 20, 1 x 15

One legged leg press: 210 kg 3 x 8 each leg

Quad extension: 78kg 1 x 8, 90kg 2 x 8

Leg curl: 67kg 2 x 8, 57kg 1 x 8

Seated calf raise: 3 plates 3 x 15

[ohjoshua]

strong mate,

how long have you been lifting?

at 23 already got back and knee problems... were you a silly billy when you were getting into it?

[The Legend Killer]

Nah the back and knee problems I've had since my early teens.

Tuesday: Chest

Benchpress:

60 kg x 6 reps warmup

110 kg 2 x 8, 1 x 7 (Will add 5kg next week)

Dumbell incline bench:

42.5 kg 1 x 8, 1 x 6

35kg 1 x 8

Cable pec flye:

35kg (each arm) 1 x 8, 40kg 2 x 8

Dumbell incline flye:

25kg 2 x 8

[The Legend Killer]

Back/shoulders:

Seated dumbell shoulder press:

42.5kg 1 x 7 (Had never tried this weight before for shoulder press)

35kg 2 x 8

One arm dumbell row:

50 kg 2 x 8 (never tried the 50's for this before so I was quite pleased)

I was quite fatigued by this point.

Bent over barbell row:

60kg 1 x 8

80kg 1 x 8

My lower back felt really crap after this so I stopped. I think someone nicked my weight belt!

Front deltoid cable raise: 20 kg 2 x 8

Barbell shrugs: 100 kg 3 x 13

[The Legend Killer]

Biceps/triceps:

Dumbell bicep curls:

9 kg dumbells 1 x 6 (warmup)

30kg dumbells 1 x 4

EZ-Bar bicep curls:

52.5 kg 2 x 8

Dumbell tricep skull-crushers:

27 kg dumbells 3 x 8

Incline dumbell curls:

20 kg dumbells 3 x 8

Tricep cables pushdown:

96 kg 2 x 8

Seated single dumbell triceps extension:

42.5 kg 1 x 8

45 kg 1 x 6

Dumbell curls (Light weights with the sole focus of a long squeeze)

12 kg 1 x 15, 1 x 12

[2guns]

u are getting quite strong huh.

good stuff!

[The Legend Killer]

Cheers dude.

Tuesday: Chest

BB Benchpress:

60kg 1 x 8

115 kg 1 x 7

110 kg 1 x 5

DB Benchpress:

50 kg dumbells 1 x 5

DB incline benchpress:

42.5kg dumbells 1 x 8, 1 x 6

Cable pec flyes:

40 kg 2 x 8, 45 kg 1 x 7

Man I was really disappointed, I just wasn't feeling it tonight, I can only assume it came down to a lack of sleep the night before.

[The Legend Killer]

I've gone down to Wellington for the weekend so I trained at my old gym, City Fitness in Porirua yesterday.

Back/shoulders:

Barbell seated military press: 60kg 1 x 8, 70 kg 1 x 7, 1 x 5

Bent over barbell rows: 60 kg 1 x 8, 70 kg 1 x 8, 80 kg 1 x 8, 90 kg 1 x 8

(The back felt fine after that which was great).

Machine back row: 40 kg 1 x 8, 80 kg 1 x 8, 120 kg 1 x 8

Dumbell pullover: 38 kg 2 x 8, 42 kg 1 x 8

Front delt dumbell raises: 10 kg dumbells 1 x 8, 12 kg dumbells 2 x 8

Shrugs: 50 kg dumbells 2 x 15

[The Legend Killer]

Tuesday: Chest

Benchpress: 60 kg 1 x 6 warmup, 115 kg 2 x 5, 1 x 4

The first set I realised the stops were too high in case I needed them, then that upset my whole focus. Ah well.

Incline dumbell press: 42.5 kg dumbells 3 x 8

Cable pec flye: 40 kg 2 x 8, 35 kg 1 x 8

Yeah pretty short workout.

[The Legend Killer]

Wednesday: legs

Leg press: 410 kg 1 x 8, 450 kg 1x 8, 410 kg 1 x 12

Leg press calf raise: 450 kg 1 x 20, 1 x 12, 410 kg 1 x 16

Single leg press: 250 kg 1 x 8 each leg (the left leg struggled on this set), 210 kg 2 x 8

I was gone after this. I realised I hadn't eaten any carbs (this journal is starting to get filled with excuses haha).

[The Legend Killer]

Thursday:

Seated dumbell shoulder press:

42.5 kg 1 x 5, 35 kg 2 x 8

Bent over barbell row:

60 kg 1 x 8, 90 kg 2 x 8

Bent over dumbell row:

50 kg dumbells 1 x 8, 1 x 6 each side

Felt a tweak in my right shoulder after the first set.

Cable front delt raises:

15 kg 3 x 8 each shoulder

[The Legend Killer]

Biceps/triceps:

52 kg EZ-bar bicep curl: 52 kg 1 x 8

27 kg dumbells alternating bicep curls: 1 x 5

52 kg EZ-bar nicep curl: 52 kg 1 x 5

I felt a really good pump from this.

Dumbell skull crushers:

27 kg dumbells 3 x 8

Preacher curls cable machine (you put plates on it)

20 kg 1 x8

30 kg 1 x 8, 1 x 7

Overhead dumbell tricep press:

42.5 kg 1 x 8

45 kg 1 x 6

Tricep cable pushdown

66 kg 2 x 20

Bicep dumbell curls (focusing on squeezing the bicep and holding for 5 seconds)

12 kg dumbells 1 x 10, 1 x 8

[The Legend Killer]

Legs

Leg press: 410 kg 1 x 12, 450 kg 1 x 9, 410 kg 1 x 13

Leg press calf raise: 410 kg 1 x 23, 1 x 20, 1 x 16

Single leg leg press: (each leg) 250 kg 2 x 8

Quad extension: 96 kg 1 x 8, 102 kg 2 x 8

Leg curl: 76 kg 1 x 8, 86 kg 1 x 7

Seated calf raises: 3 plates 1 x 19, 1 x 18, 1 x 12

A bit of an improvement from my last leg workout-remembering to eat carbs beforehand makes a difference for sure.

[The Legend Killer]

Chest

BB benchpress: 1 x 7 60 kg (I felt a tweak in my left shoulder) 1 x 6 115 kg, 1 x 5 115 kg

Dumbell benchpress: 1 x 7 50 kg dumbells

Incline dumbell benchpress: 3 x 8 42.5 kg

Cable pec flye: 1 x 8 30 kg, 1 x 8 40 kg, 1 x 8 42kg

Dumbell incline pec flye: 27 kg dumbells 1 x 6

Exercise ball dumbell benchpress: 32.5 kg 1 x 12, 1 x 8

[2guns]

your improving fast, keep it up bro

[The Legend Killer]

Back/shoulders

Bent over BB rows:

1 x 8 90 kg, 1 x 7 100 kg, 1 x 15 60kg

DB seated shoulder press:

1 x 8 35 kg dumbells, 1 x 10 35kg dumbells, 1 x 8 35kg dumbells

DB bent over rows (I didn't do these on the bench, just on the weight shelves)

50 kg dumbell 1 x 8, 1 x 7 each arm

Cable front shoulder raises:

20 kg 1 x 8, 1 x 8 each arm

Tried out one lat row machine that the gym got last week for a couple of sets.