Lifting weights and and other related stuff.

[The Legend Killer]

Biceps/triceps

EZ-bar bicep curl: 67 kg 1 x 3, 47 kg 2 x 10

Dumbell tricep skull crushers: 30 kg dumbells 3 x 8

Incline DB bicep curls: 22 kg dumbells 1 x 7, 15 kg 1 x 8

(I find these a bit awkward on the shoulders)

DB tricep overhead press: 45kg dumbell 2 x 8

Preacher curl machine (you put plates on it as opposed to a cable one)

20 kg 1 x 8, 40 kg 1 x 8, 45 kg 1 x 8

Close grip benchpress: 60 kg 1 x 12, 70 kg 1 x 8

(Haven't done these for a while)

[The Legend Killer]

Legs:

Leg press:

410 kg 1 x 15, 450 kg 1 x 11, 410 kg 1 x 12

Leg press calf raise:

1 x 26, 1 x 15 (didn't set my feet right for this set) 1 x 20

One legged leg press:

3 x 10 210 kg (each leg)

Leg curl:

67 kg 2 x 8, 57 kg 1 x 8

Leg extension:

96 kg 1 x 8, 102 kg 1 x 8

Felt quite intense tonight.

[The Legend Killer]

Chest

Benchpress: warmup 6 x 60kg, 115 kg 1 x 6

Something's wrong with my left shoulder on bench.

DB benchpress: 2 x 8 50 kg dumbells

Incline DB benchpress: 42.5kg 3 x 8

Cable pec flye: 3 x 8 42 kg

Benchpress: 60 kg 1 x 20 to finish off

My forearms are really playing up, particcularly my left one. I have this sharp pain that goes right up my forearm, and when I put dumbells down/pick dumbells up off the floor I get a really sharp pain. It sucks.

[The Legend Killer]

Saturday:

Bent over barbell row: 90 kg 2 x 8, 60 kg 1 x 15, underhand grip 60 kg 1 x 8

Seated shoulder press machine: 80 kg 1 x 8, 90 kg 1 x 7

Preacher curl machine: 40 g 1 x 8, 1 x 6

Tricep pushdown: 66 kg 1 x 21, 1 x 12

Only spent half an hour, was sort on time. Crappy workout but better than nothing.

[The Legend Killer]

Chest:

DB benchpress: 52.5 kg dumbells 1 x 11, 1 x 7, 1 x 6

DB Incline bench: 42.5kg 1 x 8

Incline BB bench: 60 kg 1 x 8 (Shoulder was feeling munted by this point)

Cable pec flyes: 42 kg 1 x 8, 1 x 7, 8 x 36 kg

DB incline flyes: 22 kg dumbells 1 x 8, 27 kg dumbells 2 x 8

[poos_n_wees]

Incline BB bench: 60 kg 1 x 8 (Shoulder was feeling munted by this point)

Holy crap, thats one word I haven't seen in ages! :pfft:

Keep up the good work 8)

[The Legend Killer]

Back/shoulders

Dumbell shoulder press: 42.5kg dumbells 1 x 7, 35 kg dumbells 1 x 8

Machine shoulder press: 80 kg 1 x 8

Bent over barbell rows: 90 kg 1 x 8, 95 kg 1 x 7, 60 kg 1 x 15

Cable shoulder raises: 20 kg each arm 1 x 8, 15 kg 2 x 8

Dumbell bent over row: 50 kg DB 1 x 6 each arm

Close grip lat pulldown: 2 x 8 can't remember the weight

EZ-bar trap raise: 27 kg 2 x 8 37 kg 1 x 8

[The Legend Killer]

Saturday: Biceps/triceps

EZ-bar bicep curl: 57 kg 1 x 7, 47 kg 2 x 8

Tricep barbell benchpress: 80 kg 1 x 8, 80 kg 1 x 5 (my grip kept slipping on the bar) 60 kg 1 x 15

Cable bicep curls: 25 kg (each arm) 1 x 8, 35 kg 1 x 8, 40 kg 1 x 8

Tricep pushdown: 91 kg (66 kg on the stack plus 25 kg dumbell on top) 1 x 13, 101 kg (35 kg dumbell on top) 1 x 10.

(The gym needs a tricep pushdown machine with a lager stack I think)

Dumbell bicep curls: 15 kg dumbells 1 x 8 (squeezing at the top)

Concentration bicep curls: 15 kg dumbells 1 x 8

Dumbell skull crushers: 30 kg dumbells 2 x 8

[The Legend Killer]

Ok so I started day one of my cutting diet.

Watched the NRL grand final, fell asleep at 1am and woke up at 4.45am, watched Ireland v Argentina then went to the gym at 6am and did an hour cardio. Haven't done cardio for a while so it was rather torturous lol.

My diet today was:

6pm Cardio

7.30am Banana and protein shake

10am Protein shake

12pm Chicken breast salad

3pm Protein shake

6.30pm Chicken breast and a banana

8pm Workout

9pm Banana and protein shake

Workout: Legs

Leg extension:

90kg 2 x 15

Leg press:

340 kg 1 x 20, 1 x 15

Leg press calf raise:

340 kg 1 x 30, 1 x 25

Seated calf raise:

3 plates 1 x 20, 2 x 15

Lying leg curl:

45 kg 1 x 20, 1 x 12

[The Legend Killer]

Tuesday: Day 2 of my cutting for summer plan, diet is pretty much 300g protein, 100g carbs 10g fat.

Chest workout:

Dumbell bench press: 52.5 kg dumbells 1 x 11, 42.5 kg 1 x 14, barbell benchpress 60 kg 1 x 20.

Incline barbell press: 60 kg 1 x 8, dumbell incline bench: 30 kg dumbells 2 x 13

Cable pec flyes: 30 kg per arm 3 x 15

DB incline flyes: 15kg dumbells 1 x 15

The high reps training is a challenge, fighting off fatigue.

[The Legend Killer]

Wednesday: Went for a morning run

Thursday morning: Did an hour cardio at the gym.

Night:

Bent over barbell row:

70 kg 1 x 15

80kg 1 x 11

70 kg 1 x 10

Shoulder press:

30kg 2 x 15, machine shoulder press: 60 kg 1 x 10

Bent over dumbell row:

35 kg dumbell 2 x 15 (This was a bit of a killer)

10kg cable front deltoid raises 2 x 15

Didn't feel too good tonight-last time I drink red bull before a workout.

[The Legend Killer]

Biceps/triceps

EZ-Bar curl: 37 kg (15 kg plates on each side): 1 x 15, 1 x 14

Dumbell skull crushers: 20 kg dumbells each arm 2 x 15

Preacher curl machine: 25 kg 2 x 12

Close grip bench press: 70 kg 2 x 15

Cable bicep curls: 30 kg (each arm) 2 x 15

Cable tricep pushdown: 66 kg 2 x 20

[The Legend Killer]

Monday: legs

Leg press: 370 kg 1 x 17, 330 kg 1 x 20, 1 x 16

Leg extensions: 102 kg 1 x 15, 1 x 14

Leg press calf raise: 330 kg 1 x 30, 1 x 20

Seated calf raise: 3plates 2 x 15

Leg curl: 45 kg 1 x 20

After that set I felt like I was going to throw up right there and then so left early.

[Mike Zero]

Don't eat too much Birthday Cake

[The Legend Killer]

DB benchpress: 52.5 kg 1 x 10, 40 kg 1 x 13

BB Benchpress: 60 kg 1 x 21

BB incline benchpress: 30 kg 1 x 14, 1 x 10

Cable pec flye: 30 kg each arm 2 x 15

Dumbell incline pec flyes: 15 kg dumbells 2 x 15

Getting a little weaker now with my low carbs. I keep dreaming about curry and rice!

[The Legend Killer]

Back/shoulders

Bent over barbell row: 70 kg 1 x 15, 75kg 1 x 15

Seated dumbell shoulder press: 30 kg 1 x 15, 1 x 12

Bent over dumbell row: 35 kg 2 x 15

Face pulls: 45 kg 2 x 15

Cable front shoulder raises: 10 kg 2 x 15

Cable lat pulldown: 1 x 15, 1 x 8 (Can't remember the weights)

[The Legend Killer]

Biceps/triceps

EZ-Bar curl 37kg (15 kg plates on each side): 2 x 15

Dumbell skull crushers: 20 kg dumbells 2 x 15

Preacher curl machine: 35 kg in plates: 1 x 15, 1 x 10

Overhead dumbell tricep press: 35 kg dumbell 2 x 12

Cable double bicep pose curl (I'm sure there's a better name for this): 30 kg each arm 2 x 15. Really felt the pump on this.

Close grip benchpress: 70 kg 1 x 10

Dips using two benches: 1 x 15

[Pseudonym]

Cable double bicep pose curl (I'm sure there's a better name for this)

Haha! It's a great name. Somewhat wordy, admittedly, but I know exactly what exercise you mean.

I really like that one too. I've been playing around with my position, trying standing, kneeling, etc. Kneeling means a steeper cable angle and a more vertical pull, which seems to give a better contraction - at least, that's what I think at the moment. It may be subect to change! What angle do you do them at?

[The Legend Killer]

Yeah my arms were only at a slight angle for it, I may play around with this.

Chest

DB bench: 52.5kg dumbells 1 x 9, 35 kg 1 x 15, BB benchpress 60kg 1 x 19.

DB incline bench: 35 kg 1 x 13, 1 x 10

Cable pec flye: 30 kg 2 x 15

DB incline pec flye: 1x15

My shoulders played up a bit today.

[The Legend Killer]

Thursday I did back and shoulders. Today I did biceps/triceps.

[The Legend Killer]

Monday: Legs

Due to Labour Day the gym was only open between 9am and 11am, so I went as soon as I woke up. Makes it a bit more challenging doing legs on an empty stomach.

Leg press: 330 kg 1 x 20, 1 x 16

Leg press calf raise: 330kg 2 x 30

Leg curl: 45kg 2 x 16

Leg extension: 90 kg 1 x 15, 66 kg 1 x 15

Seated calf raise: 3 plates 2 x 15

[poos_n_wees]

Monday: Legs

Due to Labour Day the gym was only open between 9am and 11am, so I went as soon as I woke up. Makes it a bit more challenging doing legs on an empty stomach.

Leg press: 330 kg 1 x 20, 1 x 16

Leg press calf raise: 330kg 2 x 30

Leg curl: 45kg 2 x 16

Leg extension: 90 kg 1 x 15, 66 kg 1 x 15

Seated calf raise: 3 plates 2 x 15

Thats hardcore !

[The Legend Killer]

I have hardly any energy now as I've taken my carbs right down. This morning I went for a 30 minute run.

Evening workout:

Chest

BB benchpress: 60kg 1 x 30

DB benchpress on exercise ball: 30 kg dumbells 2 x 13

Cable pec flyes: 24kg each arm 2 x 15

Machine incline press: 2 plates 2 x 12

[The Legend Killer]

Chest/shoulders

Dumbell seated shoulder press: 30 kg dumbells 2 x 15

Bent over barbell rows: 60 kg 2 x 15

Bent over dumbell rows: 35 kg dumbells 2 x 15 each side

Face pulls: 30 kg 2 x 15

Cable front deltoid raises: 10 kg 1 x 8 each arm

[The Legend Killer]

Arms

EZ-Bar bicep curl: 47 kg (EZ-bar plus two 20kg plates): 2 x 15

I was pleased with this, 8 reps used to be a struggle not so long ago, reps 11-15 on the second set involved some cheating though.

Dumbell tricep skull crushers; 20 kg dumbells 2 x 15

Double bicep cable curls: 30 kg each side 1 x 15, 35kg 2 x 15

Dips: Bodyweight 2 x 8 (I hadn't done these in quite a while, they weren't too hard which was good)

Preacher curl machine with 30 kg weights: 30 kg 2 x 10