Dragonlor's Journal

[Dragonlor]

Ok might as well do my own journal, since everyone else is doing one

[Dragonlor]

Monday - 10th Sept

Flat-bench barbell press

8 x 100kg, 8 x 95, 8 x 95

Incline dumbbell press

8 x 35kg, 8 x 32.5, 8 x 32.5

Incline smith machine press

10 x 45kg, 10 x 40, 10 x 40

Smith machine seated press

8 x 30kg, 8 x 25, 8 x 25

Seated dumbbell presses

8 x 25kg's, 8 x 25's, 8 x 25's

Upright rows

10 x 35kg, 10 x 35, 10 x 35

Barbell shrugs

8 x 120kg, 8 x 130, 8 x 100

Close-grip bench press

8 x 70kg, 8 x 70, 8 x 70

Lying triceps extensions

10 x 37kg, 10 x 37, 10 x 37

[Dragonlor]

Tuesday - 11th Sept

Straight arm lat pulldowns

20 x 21kg, 20 x 28, 20 x 21

Bent rows

15 x 50kg, 15 x 45, 15 x 40

Wide-grip pulldowns

15 x 42kg, 15 x 42, 15 x 42

Incline dumbbell curls

15 x 13kg, 15 x 11, 15 x 10

EZ-bar preacher curls

20 x 27kg, 20 x 22, 20 x 22

Reverse wrist curls

20 x 8kg, 20 x 6, 20 x 6

Hanging leg raises triset

15, 15, 15

Reverse crunches

15, 15, 15

Crunches

15, 15, 15

[Dragonlor]

Wednesday - 12th Sept

Barbell squats

8 x 100kg, 8 x 100, 8 x 100

Leg presses

8 x 240kg, 8 x 220, 8 x 220

Leg extensions

10 x 119kg, 10 x 119, 10 x 119

Romanian deadlifts

8 x 100kg, 8 x 100, 8 x 100

Standing calf raises

10 x 185kg, 10 x 185, 10 x 185

Seated calf raises

10 x 100kg, 10 x 90, 10 x 80

[Dragonlor]

Thursday - 13th Sept

Flat-bench dumbbell flyes

20 x 25kg, 20 x 20, 20 x 20

Incline bench presses

15 x 60, 15 x 55, 15 x 50

Cable crossovers

20 x 100lb, 20 x 100, 20 x 100

Dumbbell lateral raises

20 x 8kg, 20 x 7, 20 x 6

Barbell overhead presses

15 x 30kg, 15 x 25, 15 x 25

Bent lateral raises

20 x 7kg, 20 x 7, 20 x 7

Dumbbell shrugs

15 x 45kg's, 15 x 45's, 15 x 45's

Triceps pushdowns

15 x 110lb, 15 x 110, 15 x 110

Bench dips

20, 20, 20

[Dragonlor]

Friday - 14th Sept

Pullups

10(bodyweight), 10(10kg weight), 10(10kg)

One-arm dumbbell rows

8 x 35kg, 8 x 32.5, 8 x 32.5

Reverse-grip pulldowns

10 x 145lb, 10 x 145, 10 x 130

Standing barbell curls

8 x 47kg fail @ 5 , 8 x 42, 8 x 37

Dumbbell concentration curls

10 x 17kg, 10 x 17, 10 x 16

Barbell wrist curls

10 x 35kg, 10 x 35, 10 x 35

Weighted decline crunches superset

10 with 15kg, 10 with 15kg, 10 with 15kg

Hanging leg raises

10, 10, 10

[Dragonlor]

Saturday - 15th Sept

Leg extensions superset

20 x 56kg, 20 x 56, 20 x 56

Lying leg curls

20 x 45kg, 20 x 45, 20 x 45

Smith machine front squats

15 x 40kg, 15 x 40, 15 x 40

Barbell squats

20 x 45kg, 20 x 40, 20 x 40

Leg-press calf raises

15 x 240kg, 15 x 240, 15 x 240

Seated calf raises

20 x 50kg, 20 x 50, 20 x 50

These high rep days suck the strength right out of me, rest between sets is only 30sec

This is the last of these workouts, new program starts next week... should be interesting

[Dragonlor]

Monday - 17th Sept

30sec rest between sets

Incline-bench cable flye

15 x 100lb, 15 x 100lb, 15 x 100lb

Smith machine incline presses

12 x 40kg, 12 x 50, 12 x 50

Pec-deck flyes

15 x 49kg, 15 x 42, 15 x 42

Cable lateral raises

15 x 14kg, 15 x 14, 15 x 14

Dumbbell seated presses

12 x 20kg, 12 x 20, 12 x 17

Cable rear lateral raises

15 x 14kg, 15 x 14, 15 x 14

Smith machine shrugs

15 x 100kg, 15 x 100, 15 x 100

Overhead dumbbell triceps extensions

12 x 15kg, 12 x 12, 12 x 12

Rope triceps extensions

15 x 40lb, 15 x 30, 15 x 30

[Dragonlor]

Tuesday - 18th Sept

Bent barbell rows

5 x 60kg, 5 x 60, 5 x 60

Lat pulldowns

5 x 160lb, 5 x 160, 5 x 160

Seated cable rows

8 x 150lb, 8 x 165, 8 x 165

EZ-bar curls

5 x 47kg, 5 x 47, 5 x 47

Preacher curls

8 x 70lb, 8 x 70, 8 x 70

Dumbbell wrist curls

8 x 20kg, 8 x 17, 8 x 17

Cable crunches superset

8 x 60lb, 8 x 60, 8 x 60

Hanging leg raises

15, 10, 10

[Deburgh]

Is it a change in programme now the comp is all over? to power and bulking?

[Dragonlor]

Nah not changing to bulking program yet, still got 2 more comps coming up. Just trying to mix up the exercises cause I had been doing the other program for 5 weeks, i generally change my program every 6-8 weeks

[Dragonlor]

Wednesday - 19th Sept

Leg extensions

15 x 77kg 30sec rest

15 x 77kg 30sec rest

15 x 77kg 30sec rest

Smith machine squats

12 x 40kg 30sec rest

12 x 40kg 30sec rest

12 x 40kg 30sec rest

Hack squats

12 x 40kg 30sec rest

12 x 40kg 30sec rest

12 x 40kg 30sec rest

Lying leg curls

15 x 45kg 30sec rest

15 x 45kg 30sec rest

15 x 45kg 30sec rest

Standing calf raises superset Seated calf raises

15 x 225lb no rest 15 x 60kg 30sec rest

15 x 285lb no rest 15 x 40kg 30sec rest

15 x 255lb no rest 15 x 40kg 30sec rest

Legs were pretty stuffed after this, not from the weight but just they get hardly any rest between sets... good burn.

[Dragonlor]

Thursday - 20th Sept

Flat bench barbell presses

5 x 100kg

5 x 100kg

5 x 100kg

Decline bench barbell presses

5 x 80kg

5 x 80kg

5 x 80kg

Incline dumbbell flyes

8 x 30kg db

8 x 30kg db

8 x 30kg db

Barbell seated presses

5 x 40kg

5 x 50kg

5 x 50kg

Smith machine seated presses

5 x 40kg

5 x 60kg

5 x 60kg

Smith machine upright rows

8 x 40kg

8 x 30kg

8 x 30kg

Barbell shrugs

5 x 120kg

5 x 140kg

5 x 160kg

Clsoe-grip bench presses

5 x 80kg

5 x 90kg

5 x 90kg

Lying triceps extensions

8 x 42kg

8 x 42kg

8 x 42kg

Energy was up a bit today, so I had a decent workout.

[poos_n_wees]

Ok might as well do my own journal, since everyone else is doing one

Hehehe, nice logic.

Just curious, what's your diet like at the moment? Do you change it up much in between shows?

[Dragonlor]

now that i'm a week out from the NZFBB south island classic, i'm eating the same stuff that i was eating a week out from the NABBA south island champs which is basically...

1st meal

high protein, high carb

2nd meal

high protein, high carb

3rd meal

high protein, high carb

4th meal

high protein, high fibre

5th meal

high protein, high fibre

6th meal

high protein, high fibre

[Pseudonym]

If you're competing in a week, I guess the "high carb" description is all relative then?! How are you feeling now - on track?

[Dragonlor]

yea i've just been hovering around my competiton weight for the last 2 weeks, so i don't really have anything else to lose maybe just a little water which i'll do closer to the comp.

yea high carb as in 1 cup of rice per meal or oatmeal for breakfast, well it's about the only source of carbs i'm getting now so it's alot compared to my last 3 meals of the day.

[Dragonlor]

Friday - 21st Sept

Straight-arm pulldown

15 x 45lb 30sec rest

15 x 45lb 30sec rest

15 x 45lb 30sec rest

Wide-grip pulldown

12 x 120lb 30sec rest

12 x 120lb 30sec rest

12 x 105lb 30sec rest

One-arm dumbbell rows

15 x 25kg 30sec rest

15 x 20kg 30sec rest

15 x 20kg 30sec rest

Incline dumbbel curls

12 x 12kg 30sec rest

12 x 10kg 30sec rest

12 x 10kg 30sec rest

Standing cable curls

15 x 100lb 30sec rest

15 x 80lb 30sec rest

15 x 80lb 30sec rest

Dumbbell reverse wrist curls

15 x 8kg 30sec rest

15 x 8kg 30sec rest

15 x 8kg 30sec rest

Hanging leg raises triset

15, 15, 15

Reverse crunches

15, 15, 15

Crunches

15, 15, 15 30sec rest

Got a good pump from this workout and had posing practice session straight after.

[poos_n_wees]

Just reading your workouts make me tired :pfft:

All the best for your last week! Look forward to seeing the comp pics :grin:

[Dragonlor]

Sunday - 23rd Sept

Barbell squats

5 x 100kg

5 x 100kg

5 x 100kg

Leg presses

5 x 200kg

5 x 240kg

5 x 240kg

Leg extensions

8 x 96kg(machine couldn't go heavier so i just had to stick with that )

8 x 96kg

8 x 96kg

Romanian deadlifts

8 x 100kg

8 x 100kg

8 x 100kg

Leg-press calf raises

8 x 240kg

8 x 240kg

8 x 240kg

Seated calf raises

8 x 66kg(again machine couldn't go heavier)

8 x 66kg

8 x 66kg

[Dragonlor]

Monday - 24th Sept

Well with the NZFBB comp on saturday, i'm just doing light upper body workouts, basically just pumping up from mon-wed and having thur/fri off.

Dumbbell bench presses

15 x 15kg's 30sec rest

15 x 20kg's 30sec rest

15 x 30kg's 30sec rest

15 x 25kg's 30sec rest

15 x 20kg's 30sec rest

Incline dumbbell flyes

10 x 20kg's 30sec rest

10 x 16kg's 30sec rest

Standing dumbbell curls

12 x 15kg's 30sec rest

12 x 15kg's 30sec rest

12 x 10kg's 30sec rest

Single arm cable curls

10 x 50lb 30sec rest

10 x 40lb 30sec rest

10 x 30lb 30sec rest

Overhead dumbbell extensions

15 x 20kg 30sec rest

15 x 30kg 30sec rest

15 x 25kg 30sec rest

Rope pushdowns

15 x 80lb 30sec rest

15 x 50lb 30sec rest

15 x 50lb 30sec rest

Front lateral dumbbell raises

12 x 8kg 30sec rest

12 x 8kg 30sec rest

Side cable lateral raises

15 x 20lb 30sec rest

15 x 20lb 30sec rest

Bent over barbell rows

20 x 25kg 30sec rest

20 x 25kg 30sec rest

Barbell shrugs

10 x 60kg 30sec rest

10 x 100kg 30sec rest

15 x 100kg 30sec rest

Swiss ball crunches

15, 10

Swiss ball oblique twists

20, 20

Hanging leg raises

15, 10, 8

Seated leg tucks

20, 20

Decline reverse crunches

10

[Dragonlor]

Tuesday - 25th Sept

Barbell bench presses

20 x 20kg 30 sec rest

20 x 60kg 30 sec rest

20 x 60kg 30 sec rest

15 x 60kg 30 sec rest

Incline dumbbell flyes

10 x 25kg 30 sec rest

10 x 20kg 30 sec rest

10 x 15kg 30 sec rest

Dumbbell overhead extensions

15 x 25kg 30 sec rest

15 x 20kg 30 sec rest

15 x 20kg 30 sec rest

Dumbbell single arm overhead extensions

10 x 12kg 30 sec rest

10 x 10kg 30 sec rest

10 x 10kg 30 sec rest

Bench dips

20 30 sec rest

20 30 sec rest

20 30 sec rest

Incline dumbbell curls

15 x 12kg 30 sec rest

12 x 10kg 30 sec rest

12 x 10kg 30 sec rest

Preacher curl machine

10 x 50lb 30 sec rest

10 x 45lb 30 sec rest

10 x 40lb 30 sec rest

Dumbbel lateral raises

10 x 10kg 30 sec rest

10 x 9kg 30 sec rest

10 x 6kg 30 sec rest

Bent barbell rows

20 x 25kg 30 sec rest

20 x 25kg 30 sec rest

20 x 25kg 30 sec rest

Abs

Can't be bothered writing out abs, just did circuit type ab exercises until they finally gave up on me.

Sorry if i'm being rude or something, i'm just so tired from this diet... can't wait for it to be over.

[poos_n_wees]

Holy DOMs :shock: I see your rest intervals were pretty short... but how long did this workout take you?

Hang in there mate, not long to go.

[Dragonlor]

um... workout took about 35min total, just blazing through it. Last workout tomorrow before the comp, and i'm water loading right now, went through over 8ltr of water today then carb up starts thur.

[Dragonlor]

Wednesday - 26th Sept

Dumbbell bench presses

20 x 15kg 30 sec rest

10 x 35kg 30 sec rest

10 x 40kg 30 sec rest

10 x 30kg 30 sec rest

10 x 25kg 30 sec rest

10 x 20kg 30 sec rest

Dips

20 30 sec rest

15 30 sec rest

Dumbbell overhead extensions

15 x 20kg 30 sec rest

15 x 15kg 30 sec rest

15 x 15kg 30 sec rest

Dumbbell front lateral raises

15 x 6kg 30 sec rest

15 x 6kg 30 sec rest

Bent barbell rows

20 x 25kg 30 sec rest

20 x 25kg 30 sec rest

Barbell shoulder presses

10 x 25kg 30 sec rest

10 x 25kg 30 sec rest

Cable curls - drop set

10 x 100lb no rest

10 x 90lb no rest

10 x 80lb no rest

10 x 70lb no rest

10 x 60lb no rest

10 x 50lb 30 sec rest

Preacher machine curls

8 x 50lb 30 sec rest

8 x 45lb 30 sec rest

8 x 40lb 30 sec rest

Single arm cable curls

10 x 50lb 30 sec rest

10 x 40lb 30 sec rest

10 x 30lb 30 sec rest

Chin ups

8 30 sec rest

8 30 sec rest

Assisted Chin ups

10 @ 35kg 30 sec rest

Hanging leg raises

10

8

8

Reverse crunches

15

15

15

Flat bench leg pull-in

25

20

20

Decline crunches

10 @ 15kg 30 sec rest

10 @ 10kg 30 sec rest

Yay that was last workout before comp, get to take it easy tomorrow