My workout journal

[SamWelly]

And sorry to take away from your journal bro, don't wanna fill up your pages talking shit. There's bars for that

[rotangs on]

Haha yeah was a strange night on saturday...good though

-

Anyway NEW WORKOUT REGIME...

6 WEEKS STARTING TODAY

It's a beyond failure technique that i'm going to try out for 6 weeks so we will see if I have grown in that time.

I did first workout today and IT WAS RUTHLESS....

Never worked out so hard in my life, I will still shaking in the locker room eating my chicken breast...

Today:

Back:

Bentover long bar rows: 2 sets - 60kgs/50kgs/40kgs - 60kgs/50kgs/40kgs

One arm dumbbell row: 1 set - 12 reps - 36kgs

Lat pull downs: 2 sets - 120lbs/90lbs/60lbs - 150lbs/120lbs/90lbs

Biceps:

Barbell curls: 2 sets - 40kgs/35kgs/30kgs - 45kgs/40kgs/35kgs

Was an awesome workout \:D/

[rotangs on]

Legs today.

Quads + Hammys

Leg extensions: 2 sets - 3 quarter stack/ - 2 plates/ - 2 plates

Barbell squats: 2 sets - 100kgs 1st set for 8 reps, 120kgs 2nd set for 8 reps

Leg curls: 1 set - 3 quarter stack/ - 2 plates/ - 2 plates

Calves

Leg press heel - toes: 1 set to failure, about 400lbs

Calve raises: 2 sets - 30kgs first set to failure, 40kgs first set to failure.

I feel intensity could have been better today. Legs are sore and know they are going to be for the next few days so not worried.

Doing a 4 day split now.

Day 1: Back/Biceps

Day 2: Legs

Day 3: off

Day 4: Chest/Traps

Day 5: Shoulders/Triceps

Day 6: off

Day 7: off

Days off will probably however include core work but no heavy muscle lifting.

[rotangs on]

Chest/Traps friday

Chest:

Pec deck machine flys: 2 sets at full stack/ - 3 plates/ - 3 plates

Smitch machine incline bench: 2 sets at 100kgs/60kgs

Traps:

Cable shrugs: 3 sets at full stack

Chest was really pumped, got a good spot hit on my upper chest while doing the smith machine inclines.

[rotangs on]

Deltoids/Triceps Saturday

Deltoids:

One arm cable raises: 2 sets at 4 plates/3 plates/2 plates

Standing barbell military press: 2 sets at 60kgs for 10 - 12 reps each

Triceps:

Cable pushdowns: 2 sets at 5 plates from full stack reducing by 4 - 10 plates

Really blasted my arms with this workout especially the one arm raises...pumped up my delts big time.

[SamWelly]

Now theres too little volume bro! haha. I would aim for 4-5 working sets per excersize

[rotangs on]

Low volume... HIGH MUTHA FUKN INTENSITY!! Can bearly move my arms and feel like spewing for about 2 minutes after each set...

Today legs...trained a bit differently to usual, I think it's more benificial with my leg work than what the regime states.

Legs:

Barbell Squats:

1x12 reps - 60kgs

1x8 reps - 100kgs

1x1 rep - 140kgs

1x8 reps - 100kgs

2x6 reps - 110kgs

1x6 reps - 120kgs

1x6 reps - 125kgs

Leg Curls:

2x16 reps - 4 plates from full stack

Calve raises

2x16 reps - 40kgs

Spent ages on the squat rack. Only managed to do one at 140kgs, wasn't happy about that at all, must have gone down wrong and hurt my lower back slightly so had to take it easy. Overall i'm happy with my squat gains, especially since I have only been working legs for 4 months.

[SamWelly]

Yeah but your using cables bro! Cables are for arms, Dumbells are for isolation, and Barbells are for Compound excerzises IMO.

Good squat strength. Find out tonight what mine is like...

[rotangs on]

I'm just following what the programme tells me...it's along the lines of drop sets so like 8 - 12 reps to failure, 8 assisted reps, drop weight/ 3 - 5 reps, 6 assisted reps, drop weight/ 5 - 8 to failure. Trying it for the next 5 weeks.

Today..

Back:

Close grip long bar bent over rows:

2 sets at 50kg/40kg/30kg

One arm dumbbell row:

1 set of 12 reps at 38kgs

Seated rows:

2 sets at half stack/ 4 plates/ 4 plates

Lat pulldowns:

2 sets at 3 quarters of stack/ - 4 plates/ - 4 plates

So all up 7 sets for back.

Biceps

Bicep curl machine:

2 sets at 6 plates/5plates/4 plates

Finished with a 20kg weight curls to failure...

[rotangs on]

Delts/Tris

Deltoids:

One arm cable raises:

2 sets at 3 plates/2 plates/1 plate

Behind neck barbell press:

2 sets x 10 - 12 reps at 60kgs

Facepulls:

2 sets x 12 reps at 140lbs

Triceps:

Skullcrushers:

1 set x 12 = 20kg bar

1 set x 12 = 30kg

Tricep cable pushdowns:

2 sets x 14 reps = 4 plates away from whole stack

[SamWelly]

Who set you up with this? Go back to what you were doing before bro! I mean, bicep machine? Are you serious! There are a hundred better bicep workouts... Where are the deadlifts and flat bench?

[rotangs on]

This is the link ...have a read bro.

http://www.muscletalk.co.uk/m_93079/tm.htm

Today Chest/Traps

Chest:

Flat Benchpress:

1x8 reps - 60kgs

1x6 reps - 100kgs

1x5 reps - 110kgs

1x5 reps - 120kgs

1x3 reps - 140kgs (New PB!)

1x2 reps - 140kgs

Incline Benchpress:

1x8 reps - 60kgs

1x12 reps - 80kgs (Going really deep to upper chest)

Dips:

2 sets of 6 without weight attached just bodyweight of 107kgs

Traps:

Freeweight barbell shrugs:

3x12 reps - 100kg

3x12 reps - 60kgs

Was real happy with flat bench...my spotter assisted with it slightly, just to keep it straight and I went right up and down touching chest so wasn't cheating. Very happy!!!! Was heavy as though :evil:

[rotangs on]

Today was supposed to be back and biceps...I loaded up a small 60kgs for deadlifts and sharp pains in my lower back again :doh: :x :x :x

So decided to hit delts and triceps, hit them pretty hard aswell...

Deltoids:

Starting off with very high reps.

Cable one arm raises:

2 sets - 15kg (18 reps), 9kg (16 reps) 5kg (12 reps) per arm.

Seated rack behind neck press:

2 sets - 60kgs x 12 reps (Could have gone heavier but had no spotter)

Facepulls:

2 sets x 12 reps at 9 plates (unsure of weight exactly)

Triceps:

Skullcrushers:

1 x 10 reps - 20kgs

2 x 8 reps - 30kgs

Close grip benchpress:

1 x 8 reps - 40kgs

2 x 8 reps - 60kgs

Bench to bench dips?:

1 x 10 reps - No weight

1 x 14 reps - 20kg placed on my lap

Tricep pushdowns:

1 x 14 reps - 4 plates away from whole stack

Overall a good arm workout. I like going reaaally slow with my tricep work and keeping excellent form (ie elbows in as far as possible).

A question for some...Do you think hitting chest again tomorrow is a good idea? I did them last friday and they're still sore??

[diamond]

You are a tall guy, and a lot of tall guys have trouble with their lower back when they deadlift or squat.

When you deadlift do you come off the bottom of the lift through your heels or more through the balls of your feet ?

[rotangs on]

Ummm i'm not entirely sure i'd have to try it again and take note on it...Hopefully I can atleast do light deadlifts later this week

[rotangs on]

How does this sound for diet?

1: 1 Cup rolled oats, 2 slices brown bread

2: 1 gold kumera w cottage cheese, 200g chicken breast

3: 5 x eggs, 2 yolks

4: 1/2 cup brown rice, 200g chicken breast

- 1 scoop creatine

5: 2 scoops protein powder, 1 can smoked tuna

6: 200g chicken breast, 1 gold kumera or potatoes w cottage cheese, brocolli

7: 1 can tuna, 1 scoop protein powder before bed.

I know it's not a huge amount but i'm trying to lean out a bit more. Suggestions welcome

[diamond]

that's a good all round diet, but meal one has no protein.

You could have the cup of oats blended in a protein shake instead of the 2 bits of bread.

[SamWelly]

Diet looks really good IMO bro. You should have some vegitables in there bro. You will grow easily anyway as you are just getting into it really... Can only imagine how much of a monster you will be in a couple of years if you keep eating and training well.

Do rack lifts for 3 weeks then 1 week of full range deads if you are getting a sore back. The first 1/4 of the lift is through the legs if you do them properly. Stay light and get your form right. But yes, we are very tall to be doing deads so using the rack should help (I'll explain what these are when I see you next bro...)

[rotangs on]

Do you mean smith machine bro? Is it easier to do them on that? i've never tried them before?

Sweet bro I will add some brocolli with the chicken meals...I tried eating what you eat but I just couldn't get it all down in one day

Today back wasn't sore for some reason...

So I hit the back and Biceps, did heaps of sets.. :naughty:

Back:

Close grip chin ups - 3 sets of 10 reps

Wide grip chin ups - 3 sets of 8 reps

Close grip lat pulldowns:

2 sets - Half stack for 16 reps, down 4 plates for 13 reps, down 4 plates to failure.

Bent over barbell rows:

1 x 12 reps - 80kgs

1 x 8 reps - 90kgs

One arm dumbell row:

1 x 10 reps - 42kgs

Deadlifts!! (Went easy...back wasnt sore \:D/ )

1 x 12 reps - 60kgs

1 x 12 reps - 80kgs

...wasnt sore at all, but took it light anyways.. 13 sets all up for back, quite alot really but i didn't go in with a set plan as I wasn't sure if i'd be pumping out a back workout.

Biceps:

Cable curls:

Wide grip - 2 sets starting at 45kg - 12 reps, 35kg 12 reps 25kg to failure.

Close grip - 2 sets starting at 40kg - 12 reps, 30kg 12 reps 20kg to failure.

[poos_n_wees]

Deadlifts!! (Went easy...back wasnt sore \:D/ )

1 x 12 reps - 60kgs

1 x 12 reps - 80kgs

...wasnt sore at all, but took it light anyways.. 13 sets all up for back, quite alot really but i didn't go in with a set plan as I wasn't sure if i'd be pumping out a back workout.

\:D/ lol. Love this guy.. \:D/

Great to hear the back is on the mend!

[teamfatboy]

13 sets all up for back, quite alot really

Ya think! But it's great that you got thru it all no trubs :clap: :clap:

[SamWelly]

13 sets is all good for back bro.

I do:

Deadlifts 5 sets

Wide Grip bent over row 4 sets - Close grip alternate week.

Dumbell Rows 4 sets

Lat Pull Downs 4 sets

So about 17 sets for back. The back can take a massive beating. Rack lifts are so you are lifting the weight not from the ground, but from a rack just off the ground. Is a lot easier not having to go so deep. I'll take a photo of it today for you at the gym.

If you split your deads off your back day you should find you can get some nice weights with the Bent over rows going on.

[rotangs on]

Sweet I think I know what you mean bro...So you're doing the deads but lifting off a rack about a foot or so off the ground??

Today I did legs...did it with excellent form so not as much weight, going below parallel.

Barbell squats:

1x12 reps - 60kgs

1x8 reps - 80kgs

3x8 reps - 100kgs

Box squats:

4x8 reps - 80kgs

Narrow stance squats:

2x8 reps - 80kgs

Leg curls (machine):

1x21 reps (failure) - 3/4 of stack

Calf raises (machine):

2x12-18 reps 40kgs

Legs will be sore tomorrow...

[biggurl27]

Nice work, yep I think you leggies will be toight!

[SamWelly]

Yeah thats it bro. Face away from mirror to equal yourself out.

Brett snapped his fibula last night jumping a parking meter in town hahaha