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Dragonlor's Journal

Dragonlor

By Dragonlor
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ED_AISH Member

ED_AISH

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Cool - I know a guy who is going over to the bay from Taranaki for that class.

I would have liked to have come over as well to try and qualify for that class as I think I would have stood a better chance at the nationals in that than in the novice 80-90kg. But anyway good luck and let us know how you go and post some pics.

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Dragonlor Member

Dragonlor

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Monday - 1st Oct

1st workout since comp on sat, since i was pigging out on junk food yesterday i figured my strength would be up a bit today :)

Flat-bench barbell presses

5 x 100kg

5 x 105kg

5 x 105kg

Decline bench barbell presses

5 x 80kg

5 x 90kg

5 x 90kg

Incline dumbbell flyes

8 x 32.5kg's

8 x 30kg's

8 x 30kg's

Barbell seated presses

5 x 50kg

5 x 50kg

5 x 50kg

Seated machine shoulder presses

5 x 195lb

5 x 195lb

5 x 195lb

Upright rows

8 x 35kg

8 x 30kg

8 x 30kg

Barbell shrugs

5 x 160kg

5 x 160kg

5 x 160kg

Close-grip bench presses

5 x 90kg

5 x 80kg

5 x 80kg

Lying triceps extensions

8 x 42kg

8 x 42kg

8 x 42kg

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Dragonlor Member

Dragonlor

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haha it was great :D

sat night after the show i had a whole pizza from hell's by myself.

sun we had a team lunch and i had a whole gourmet pizza from cocopelli's in chch, aww was sooo good then had a slice of moro bar cheesecake. For a guy my size i can keep up with the bigger guys and how much they can eat haha.

But yea back onto the diet today, got NABBA in 2 weeks then NZFBB 1 week after that... :cry:

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Dragonlor Member

Dragonlor

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Tuesday - 2nd Oct

Bent barbell rows

5 x 60kg

5 x 60kg

5 x 60kg

Weighted chin ups

5 x 20kg

5 x 20kg

5 x 20kg

Seated cable rows

8 x 195lb

8 x 195lb

8 x 195lb

EZ-bar curls

5 x 47kg

5 x 47kg

5 x 47kg

Preacher curls

8 x 70lb

8 x 60lb

8 x 60lb

Dumbbell curls

5 x 20kg

8 x 17kg

10 x 16kg

Single arm cable curls

8 x 50lb

8 x 60lb

8 x 70lb

Dumbbell wrist curls

8 x 20kg

8 x 17kg

8 x 17kg

Weighted decline crunches

10 x 15kg

10 x 15kg

10 x 15kg

Hanging leg raises

15

15

15

Swiss ball crunches

15

10

10

Flat bench leg raises

30

25

20

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Dragonlor Member

Dragonlor

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Wednesday - 3rd Oct

Barbell squats

10 x 60kg (warm up)

5 x 100kg

5 x 100kg

5 x 100kg

Leg presses

5 x 240kg

5 x 260kg

5 x 260kg

Leg extensions

8 x 119kg

8 x 119kg

8 x 119kg

Lying leg curls

8 x 50kg

8 x 60kg

8 x 60kg

Deadlifts

8 x 60kg (warm up)

8 x 100kg

8 x 100kg

8 x 100kg

Standing calf raises

8 x 178kg

8 x 178kg

8 x 178kg

Seated calf raises

8 x 60kg

8 x 60kg

8 x 60kg

Hanging leg raises

15

10

10

Reverse crunches

15

10

10

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Dragonlor Member

Dragonlor

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Thursday - 4th Oct

Incline dumbbell presses

12 x 30kg 30 sec rest

12 x 30kg 30 sec rest

12 x 30kg 30 sec rest

Pec-deck flyes

15 x 49kg 30 sec rest

15 x 49kg 30 sec rest

15 x 49kg 30 sec rest

Cable flyes

15 x 28kg 30 sec rest

15 x 35kg 30 sec rest

15 x 35kg 30 sec rest

Cable lateral raises

15 x 14kg 30 sec rest

15 x 21kg 30 sec rest

15 x 14kg 30 sec rest

Dumbbell seated presses

12 x 20kg 30 sec rest

12 x 20kg 30 sec rest

12 x 20kg 30 sec rest

Cable rear lateral raises

15 x 14kg 30 sec rest

15 x 14kg 30 sec rest

15 x 14kg 30 sec rest

Barbell shrugs

15 x 100kg 30 sec rest

15 x 100kg 30 sec rest

15 x 100kg 30 sec rest

Dumbbell triceps extensions

12 x 15kg 30 sec rest

12 x 13kg 30 sec rest

12 x 12kg 30 sec rest

Rope triceps pushdowns

15 x 90lb 30 sec rest

15 x 80lb 30 sec rest

15 x 70lb 30 sec rest

Dumbbell curls

8 x 20kg 30 sec rest

8 x 18kg 30 sec rest

8 x 16kg 30 sec rest

8 x 14kg 30 sec rest

8 x 12kg 30 sec rest

Single arm cable curls

8 x 50lb 30 sec rest

8 x 40lb 30 sec rest

10 x 30lb 30 sec rest

Machine preacher curls

8 x 60lb 30 sec rest

8 x 50lb 30 sec rest

8 x 50lb 30 sec rest

8 x 45lb 30 sec rest

Hanging leg raises

15

8

8

Lying leg raises

15

10

10

Reverse crunches

15 30 sec rest

10 30 sec rest

10 30 sec rest

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Dragonlor Member

Dragonlor

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Friday - 5th Oct

Straight-arm pulldowns

15 x 50lb 30 sec rest

15 x 40lb 30 sec rest

15 x 40lb 30 sec rest

Wide-grip pulldowns

12 x 130lb 30 sec rest

12 x 115lb 30 sec rest

12 x 115lb 30 sec rest

One-arm dumbbell rows

15 x 25kg 30 sec rest

15 x 22.5kg 30 sec rest

15 x 20kg 30 sec rest

Incline dumbbell curls

12 x 13kg 30 sec rest

12 x 12kg 30 sec rest

12 x 11kg 30 sec rest

Dumbbell reverse wrist curls

15 x 8kg 30 sec rest

15 x 8kg 30 sec rest

15 x 8kg 30 sec rest

Hanging leg raises (triset)

15

15

15

Reverse crunches

15

15

15

Crunches

15 30 sec rest

15 30 sec rest

15 30 sec rest

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Dragonlor Member

Dragonlor

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Saturday - 6th Oct

Leg extensions

15 x 84kg 30 sec rest

15 x 84kg 30 sec rest

15 x 84kg 30 sec rest

Smith machine squats

12 x 40kg 30 sec rest

12 x 40kg 30 sec rest

12 x 40kg 30 sec rest

Hack squats

12 x 40kg 30 sec rest

12 x 40kg 30 sec rest

12 x 40kg 30 sec rest

Lying leg curls

15 x 50kg 30 sec rest

15 x 45kg 30 sec rest

15 x 45kg 30 sec rest

Standing calf raises superset

15 x 115kg no rest

15 x 115kg no rest

15 x 115kg no rest

Seated calf raises

15 x 60kg 30 sec rest

15 x 50kg 30 sec rest

15 x 50kg 30 sec rest

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Dragonlor Member

Dragonlor

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Monday - 8th Oct

Dumbbell bench presses

8 x 25kg 30 sec rest

12 x 40kg 30 sec rest

12 x 30kg 30 sec rest

12 x 25kg 30 sec rest

Preacher machine curls

8 x 70lb 30 sec rest

8 x 50lb 30 sec rest

8 x 45lb 30 sec rest

Incline dumbbell flyes

10 x 20kg 30 sec rest

10 x 20kg 30 sec rest

10 x 20kg 30 sec rest

Single arm cable curls

8 x 60lb 30 sec rest

8 x 50lb 30 sec rest

8 x 40lb 30 sec rest

Bent barbell rows

15 x 30kg 30 sec rest

15 x 30kg 30 sec rest

15 x 30kg 30 sec rest

Seated dumbbell shoulder presses

12 x 20kg 30 sec rest

10 x 20kg 30 sec rest

8 x 20kg 30 sec rest

Cable rows

10 x 130lb 30 sec rest

10 x 130lb 30 sec rest

10 x 130lb 30 sec rest

Hanging leg raises superset

10 no rest

10 no rest

10 no rest

Reverse crunches

10 no rest

10 no rest

10 no rest

Crunches

10 no rest

10 no rest

10 no rest

Oblique crunches

10 30 sec rest

10 30 sec rest

10 30 sec rest

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Dragonlor Member

Dragonlor

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Tuesday - 9th Oct

Bench press

20 x 20kg warmup

15 x 60kg warmup

6 x 100kg dropset no rest

6 x 90kg no rest

6 x 80kg no rest

6 x 70kg no rest

6 x 60kg 60sec rest

Alternating standing dumbbell curls

10 x 8kg 30 sec rest

8 x 20kg 30 sec rest

8 x 18kg 30 sec rest

8 x 16kg 30 sec rest

8 x 14kg 30 sec rest

8 x 12kg 30 sec rest

Seated incline machine presses

10 x 40kg 30 sec rest

10 x 80kg 30 sec rest

10 x 80kg 30 sec rest

20 x 40kg 30 sec rest

Single arm cable curls

8 x 60lb 30 sec rest

8 x 50lb 30 sec rest

8 x 50lb 30 sec rest

Preacher curl machine

8 x 70lb 60 sec rest

8 x 60lb 60 sec rest

8 x 50lb 60 sec rest

Seated overhead dumbbell extensions

15 x 15kg 60 sec rest

8 x 35kg 60 sec rest

10 x 30kg 60 sec rest

10 x 25kg 60 sec rest

Dips

20 30 sec rest

20 30 sec rest

20 30 sec rest

Dumbbell front raises

8 x 8kg 30 sec rest

Upright rows

20 x 20kg 30 sec rest

10 x 20kg

Just doing strange workouts at the moment, upper body stuff only and not using heavy weight just doing it for a bit of pump. Nabba on sat so gotta take it easy

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Dragonlor Member

Dragonlor

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Wednesday - 10th Oct... my birthday :D

Bring a friend day at Pro-fitness so i brought my friend hoping to get him to throw up so i could laugh at him... didn't happen :( but he was pretty stuffed couldn't walk straight lol and said he couldn't really hear properly.

We did the partner thing where i do a set and he rests then he does a set and i rest and so on.

Dumbbell bench presses

20 x 15kg 30 sec rest

10 x 20kg 30 sec rest

10 x 40kg 30 sec rest

10 x 35kg 30 sec rest

10 x 30kg 30 sec rest

10 x 25kg 30 sec rest

Cable flyes

15 x 30lb 30 sec rest

10 x 50lb 30 sec rest

10 x 60lb 30 sec rest

10 x 70lb 30 sec rest

10 x 50lb 30 sec rest

Triceps pushdowns

15 x 60lb 30 sec rest

15 x 110lb 30 sec rest

15 x 150lb 30 sec rest

Single arm cable curls

8 x 50lb 30 sec rest

8 x 60lb 30 sec rest

8 x 50lb 30 sec rest

Assisted chin ups

10 unassisted 30 sec rest

10 @ 35kg 30 sec rest

10 @ 40kg 30 sec rest

Standing dumbbell curls

8 x 20kg 30 sec rest

8 x 17kg 30 sec rest

8 x 16kg 30 sec rest

Bench dips

20 30 sec rest

20 30 sec rest

20 30 sec rest

Single cable lateral raises

15 x 20lb 30 sec rest

15 x 20lb 30 sec rest

15 x 20lb 30 sec rest

Seated dumbbell presses

10 x 20kg 30 sec rest

10 x 20kg 30 sec rest

10 x 20kg 30 sec rest

Bent over rows

10 x 40kg 30 sec rest

10 x 40kg 30 sec rest

10 x 40kg 30 sec rest

that was fun doing a workout with him, next time tho gonna do a leg workout i wanna see if he'll throw up haha :twisted: what are friends for right?

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MasterTel Senior member

MasterTel

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Yes, good luck tomorrow, Jason! And don't forget to eat plenty of junk food next week so I have a chance of challenging you in the Classic Men's class at the NZFBB Nationals next week! :pfft:

But seriously, I look forward to getting on stage with you next week and hopefully pushing you a bit harder than I did two weeks ago.

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Dragonlor Member

Dragonlor

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Tuesday 23rd Oct

Just getting back into heavy workouts since the last 2 months i've been busy with comps and have only done light weight workouts, so yea i'll ease back into it :D

Rest for all sets 60sec

EZ bar curls

20 x 17kg (warmup)

8 x 37kg

8 x 37kg

8 x 37kg

Standing alternating dumbbell curls

4 x 25kg

8 x 20kg

8 x 18kg

8 x 17kg

Cable curls

10 x 100lb

Preacher curl machine

8 x 70lb

8 x 60lb

8 x 50lb

Incline dumbbell curls

10 x 13kg

10 x 12kg

Seated triceps overhead extensions

20 x 20kg (warmup)

10 x 35kg

10 x 35kg

8 x 40kg

Rope pushdowns

8 x 100lb

8 x 150lb

8 x 130lb

Weighted Dips

10 @ 20kg

8 @ 40kg

10 @ 40kg

20 @ bodyweight

20 @ bw

20 @ bw

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Dragonlor Member

Dragonlor

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Wednesday - 24th Oct

Weighted Chinups

15 assisted (warmup)

5 @ 20kg

5 @ 20kg

5 @ 20kg

5 @ 20kg

5 @ 20kg

T-bar rows

8 X 70kg

8 x 70kg

8 x 70kg

Seated cable rows

10 x 135lb

10 x 135lb

One arm dumbbell rows

8 x 30kg

8 x 30kg

8 x 30kg

Abs

was in a bit of a rush as i didn't wanna be late for work... again :oops:

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Dragonlor Member

Dragonlor

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Thursday - 25th Oct

Barbell shrugs

10 x 60kg

8 x 100kg

8 x 140kg

6 x 160kg

10 x 100kg

Seated dumbbell presses

10 x 20kg

8 x 25kg

10 x 30kg

8 x 25kg

Dumbbell lateral raises superset

8 x 12kg

8 x 10kg

Bent over dumbbell raises

8 x 11kg

8 x 10kg

Machine lateral raises

8 x 30kg

8 x 45kg

8 x 55kg

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