Dragonlor's Journal

[Dragonlor]

Friday - 26th Oct

Barbell squats

10 x 20kg (warmup)

10 x 60kg (warmup)

8 x 100kg

6 x 100kg

6 x 100kg

Barbell lunges

8 x 60kg

8 x 60kg

8 x 60kg hehe just about fell over on the 2nd rep, knee hit the floor and I was dizzy

Leg extensions - 10 sets of 10 reps with 10 sec rest between sets

10 x 63kg 10 sec rest

10 x 63kg 10 sec rest - pain begins here

10 x 63kg 10 sec rest

10 x 63kg 10 sec rest

10 x 63kg 10 sec rest

10 x 63kg 10 sec rest

10 x 63kg 10 sec rest

10 x 63kg 10 sec rest - pain turns to agony here

10 x 63kg 10 sec rest

10 x 63kg - struggle to finish the set, pause after the 9th rep

First leg workout in about 2 months(comps kinda messed things up), ahh it was hard

Damn why does pro fitness have so many stairs, had to use the handrail or i would have fallen down them

[MasterTel]

Gosh, Jason - you don't believe in taking a break after finishing competing for the year, do you?!

Four comps in the past two months or so, and you're straight back into it after the NZFBB Nationals! That's amazing commitment, but good on you - plus you're just a young buck so you don't need the recovery time that an old fart like me needs! :pfft:

I must admit it is nice to hit the heavy weights again after finishing your last comp, but I'll be taking at least one week off from training after next week's Taranaki champs before I visit the gym again!

[Dragonlor]

nah no break for me EDIT: oh wait i did have a break it was sunday , i was getting withdrawl symtoms anyway. Need to start training for the elite show in march anyway right :pfft:

[Dragonlor]

Monday - 29th Oct

Dumbbell bench presses

20 x 15kg (warmup)

10 x 20kg (warmup)

8 x 30kg

8 x 40kg

8 x 40kg

8 x 35kg

Incline barbell presses

10 x 20kg (warmup)

10 x 60kg

10 x 60kg

10 x 70kg I always have trouble doing heavy incline presses cause my shoulder

Cable flyes

10 x 30lb (warmup)

10 x 50lb

10 x 50lb

Had to be one of my shortest workouts ever, was really in a rush because of work, i only had 30min max to workout . I wanted to do abs and cardio but no time :cry:

[rollesbygirl]

Hope you are getting paid for your cameo moment on Go Figure TV -

http://www.gofigure.co.nz/doc/content/view/181/

[Dragonlor]

haha i forgot about that :pfft:

[Dragonlor]

Tuesday - 30th Oct

Weighted dips

10 @ bodyweight (warmup)

10 @ 20kg (warmup)

10 @ 40kg

10 @ 40kg

8 @ 50kg first time trying 50, wasn't too bad was in control the whole time

8 @ 50kg slow on the negative and try to explode back up

Seated dumbbell overhead extensions

10 x 30kg

10 x 30kg

10 x 30kg

Barbell curls

10 x 25kg (warmup)

8 x 40kg

8 x 40kg had to stop, wrist playing up

Seated alternating dumbbell curls

4 x 20kg

4 x 18kg

8 x 16kg

Rope pushdowns

10 x 100lb

10 x 120lb

10 x 110lb

Machine preacher curls

8 x 60lb

8 x 50lb

8 x 50lb

[poos_n_wees]

Weighted dips

10 @ bodyweight (warmup)

10 @ 20kg (warmup)

10 @ 40kg

10 @ 40kg

8 @ 50kg first time trying 50, wasn't too bad was in control the whole time

8 @ 50kg slow on the negative and try to explode back up

NICE! :shock:

[Dragonlor]

Wednesday - 31st Oct

Weighted chinups

15 on chinup machine (warmup)

10 @ bodyweight (warmup)

5 @ 20kg

5 @ 20kg

5 @ 20kg

5 @ 20kg

5 @ 20kg

Bent over barbell rows (underhand grip)

10 x 20kg (warmup)

10 x 60kg

10 x 60kg

8 x 70kg

8 x 70kg

Lat pulldowns

8 x 150lb

8 x 150lb

8 x 150lb

Independant hammer row machine

8 x 20kg (warmup)

8 x 40kg

8 x 60kg

8 x 80kg

8 x 80kg

Standing cable rows (underhand grip)

8 x 120lb (warmup)

8 x 190lb

8 x 190lb

8 x 190lb

Swiss ball crunches (triset)

20

20

20

Hanging leg raises

10

8

8

Decline bench oblique twists with dumbbell

30

30

30

[Dragonlor]

Weighted dips

10 @ bodyweight (warmup)

10 @ 20kg (warmup)

10 @ 40kg

10 @ 40kg

8 @ 50kg first time trying 50, wasn't too bad was in control the whole time

8 @ 50kg slow on the negative and try to explode back up

NICE! :shock:

thanks

[Dragonlor]

Thursday - 1st Nov

Barbell shrugs

10 x 60kg (warmup)

10 x 100kg

10 x 140kg

6 x 160kg

6 x 160kg

10 x 100kg

Seated dumbbell shoulder presses

10 x 20kg (warmup)

10 x 25kg

8 x 30kg

10 x 30kg

8 x 25kg

Dumbbell front lateral raises

8 x 11kg

8 x 10kg

8 x 10kg

Dumbbell bent over lateral raises

8 x 10kg

8 x 10kg

8 x 10kg

Machine lateral raises

8 x 60kg

8 x 55kg

8 x 50kg

8 x 45kg

Cable lateral raises

12 x 30lb

12 x 30lb

12 x 20lb

Seated calf raises

10 x 40kg(warmup)

10 x 80kg

10 x 80kg

10 x 40kg

Standing calf raises(20 lower ROM, 20 upper ROM, 20 full ROM)

60 x 61kg

60 x 52kg

60 x 43kg

[Dragonlor]

Monday - 19th Nov

Dumbbell bench presses

15 x 13kg (warmup)

10 x 20kg (warmup)

10 x 35kg

8 x 42.5kg

10 x 30kg

Cable flyes

15 x 40lb

10 x 50lb

10 x 70lb

10 x 60lb

10 x 60lb

Chest dips

10 @ bodyweight

10 @ 20kg

10 @ 40kg

10 @ 40kg

Incline dumbbell flyes

10 x 20kg

10 x 20kg

Hanging leg raises triset

10

8

8

Seated leg tucks

20

20

20

Decline bench oblique twists with dumbbell

20

20

20

[Small]

Monday - 19th Sept

..u seem to hav lost a cuple months. still dietn?

[Dragonlor]

haha yea i guess so. I blame tiredness :pfft:

[Dragonlor]

Tuesday - 20th Nov

Alternating dumbbell curls

10 x 10kg (warmup)

3 x 25kg

6 x 20kg

6 x 20kg

6 x 20kg

Cable curls

8 x 100lb

8 x 150lb

8 x 150lb

Preacher curl machine

2 x 100lb

3 x 90lb

4 x 80lb

8 x 60lb

Triceps pushdowns

8 x 60lb (warmup)

8 x 150lb

8 x 190lb

Overhead dumbbell extensions

8 x 30kg

6 x 40kg

6 x 40kg