My workout journal

[rotangs on]

Did he...hahaha will he be out on the town tomorrow night on crutches

Today:

10 mins basketball warmup: I won 5 points to 2 lol

Chest:

Flat benchpress:

1x12 reps - 100kgs

1x6 reps - 110kgs

1x6 reps - 120kgs

1x3 reps - 140kgs

1x2 reps - 140kgs

Incline benchpress:

1x12 reps - 60kgs

1x8 reps - 80kgs

1x8 reps - 90kgs

Dips:

2x8 reps - Bodyweight of 108.6kgs.

Traps:

Barbell shrugs:

3x16 reps - 100kgs

2x16 reps - 60kgs

Dumbbell shrugs:

2x12 reps - 28kgs

[rotangs on]

Today

I think this is a very good delt building workout and it's working well for me!

Deltoids:

One arm cable raise:

1 x - 15kg (16 reps), 9kg (12 reps), 5kg (8 reps).

Standing barbell military press:

1x8 reps - 60kg

1x6 reps - 70kg (Heavy!)

Seated behind neck press: (smith machine)

3x8 reps - 60kg

Facepulls:

2x14 reps - 50kg

Was funny after I finished the facepulls and attached the proper bar, I walked away and came back and three guys (newbies probably 14 or 15) were trying them with the bar :shock: trying to do as much weight as possible infront of each other thinking thats how you used that machine

I probably should have told them...next time :nod:

Then Triceps:

Triceps:

Z - bar skullcrushers:

2x 8 reps - 40kgs

Close grip benchpress:

3x8 reps - 60kgs

Dips:

1x8 reps

[poos_n_wees]

Was funny after I finished the facepulls and attached the proper bar, I walked away and came back and three guys (newbies probably 14 or 15) were trying them with the bar :shock: trying to do as much weight as possible infront of each other thinking thats how you used that machine

I probably should have told them...next time :nod:

Awww!!

Awesome BB military pressing dude :twisted:

[SamWelly]

Nice workout regime and good strength bro. Looks like you and me train pretty similar now going off the last couple of days you put up. Come train in town some time this week if your keen now you got the hang of it.

You will be massive in no time if you keep doing what your doing. Took me 2 years to sort my shit out! Think of all the cougers at dockys you'll be slamming soon :pfft: :pfft:

[rotangs on]

Cheers bro but in all honesty I steal most of my workout/diet plans from you hahaha

I might come in and train next week bro, see how my training goes this week.

I don't have a training partner anymore as of yesterday so my training will be different from the last two months, hes too slack so I told him to get fucked if hes not going to put in any effort to even get to the gym...

[rotangs on]

Hit my back today...felt good! Was a long workout...about (1 hr 15 mins)

Back:

Deadlifts: (Freshly getting back into them! :grin: )

1x6 reps - 60kgs (warmup)

3x6 reps - 100kgs

1x6 reps - 110kgs

Wide grip chin ups:

3x8 reps - full bodyweight

Bent over barbell rows:

2x12 reps - 60kgs

1x8 reps - 80kgs

Seated cable rows:

1x16 reps - 3 plates from whole stack

1x16 reps - whole stack

V bar? pulldowns:

1x14 reps - half stack

1x14 reps - 3 plates past half stack

Barbell shrugs:

2x20 reps - 60kgs

1x20 reps - 80kgs

By now I forgot that I had to do biceps so I tried to sort of superset them and make up as I went...

Biceps:

Barbell curls:

50kg bar - 8 reps x 2 sets

Following in between sets with dumbell hammer alternating curls at 12kg/14kg then 16kgs for 3 sets.

Then dumbell preacher curls, 16kg x 8 for 2 sets.

[rotangs on]

Today was day off but headed in anyways..to do forearms and more ab work and some crosstrainer.

Forearms:

Cable wrist curls:

4 sets x 12 reps - 40kg

Cable wrist curls reverse:

4 sets x 12 reps - 40kg

Then I made up my own random one where I put a towel triple folded on top of my hands and put the bar across the top of my knuckles and fingers and bent my arm from straight to parallel. Seemed to work well lol

Then some ab work:

Dumbbell side bends:

4 sets x 12 - 18 reps - 22 - 26kg.

Decline bench twist sit ups:

4 sets x 12 reps each side.

Oblique crunch legs on bench:

2 sets x 12 reps.

Then 3 minutes crosstrainer (feels like a girls machine so left the gym)

[rotangs on]

Today Chest:

I've decided to do dumbbells one week then bench the next.

I'm pretty weak with dumbbells i've probably only used them about 5 times for chest in the last 6 months so bear with me on the weights...

Incline dumbbell benchpress:

1x10 reps - 28kgs

1x10 reps - 32kgs

2x8 reps - 34kgs

Dumbbell flys flatbench:

2x10 reps - 16kgs

1x10 reps - 20kgs

Incline bench press:

1x10 reps - 60kgs

2x10 reps - 70kgs

Push ups - 1 set to failure.

Now this was an awesome quick workout, i tried to only have 1 - 2 mins rest between each set and exercise so blood flow was good. I did some ab work before i begun but cbf writting it out.

Post workout: 1 can tuna (in locker room) and then 1/2 cup brown rice and 150g chicken breast.

[morala]

Not bad on the DBs. Im sure you will increase the weight quite rapidly now that you are doing them more often.

Lol at your pic. I love that ad

[rotangs on]

So yeah...I trained at les mills in wellys on saturday, very cool gym :grin:

Just done deadlifts, trying to get better at them. Two weeks back into it, so sort of 5 weeks of doing them in total.

Deadlifts:

1x8 reps - 60kgs

1x8 reps - 80kgs

1x8 reps - 90kgs

1x6 reps - 100kgs

1x6 reps - 110kgs

1x3 reps - 120kgs

1x3 reps - 130kgs (PB)

Barbell Shrugs:

3x12 reps - 60kgs

Dumbbell shrugs:

3x12 reps - 30kgs

[Small]

hahahaha @ ure avatar

even tho thats a terible but effective ad!

[poos_n_wees]

Deadlifts:

1x8 reps - 60kgs

1x8 reps - 80kgs

1x8 reps - 90kgs

1x6 reps - 100kgs

1x6 reps - 110kgs

1x3 reps - 120kgs

1x3 reps - 130kgs (PB)

Nice pulling 8)

Its only been 5 weeks and you've nearly hit my PB that I was gunning for, for like 3 months :oops:

[rotangs on]

Today: Legs:

I've just started doing them A to G so low as I can go. Hopefully leg development will pick up well.

Barbell squats:

1x8 reps - 60kgs

1x8 reps - 80kgs

1x6 reps - 90kgs

2x6 reps - 100kgs

1x6 reps - 110kgs

Box squats:

2x8 reps - 80kgs

1x8 reps - 100kgs

Reverse curls:

2x12 reps - 3/4 of stack

Calf raises smith machine:

3x12 reps - 80kgs

[rotangs on]

6/4/08 Back/Biceps

Back:

Deadlifts:

1x8 reps - 60kgs

1x6 reps - 90kgs

1x6 reps - 100kgs

1x6 reps - 110kgs

1x6 reps - 120kgs

Barbell shrugs:

3x12 reps - 100kgs

Upright rows:

2x8 reps - 60kgs (First time doing these with this weight)

I feel my workout was going well up until about now, my energy levels seemed to dip and intensity wasn't high.

Wide grip chin ups:

3x12 reps - bodyweight

Close grip lat pulldowns:

2x12 reps - 54.5kg, 65.5 kg

One arm dumbell row:

2x8 reps - 32kg, 36kg

Close grip seated pull?:

2x12 reps - full stack (91kgs)

Biceps:

Supersets:

Preacher curls - 14kgs x 3 sets

Alternate seated curls - 10kgs x 3 sets

No breaks, and then 8 kgs in between sets alternating to keep them pumped.

[SamWelly]

Good deadlift strength bro. Your 1RM should be at least 140kg now.

[Luigi]

"Don't juice and then try delt raises with young children" - "Remember, it's not the juicing, it's how we're juicing"

hahahaha that add in ur avatar cracks me up every time. that kid gets fucked up ,also enjoy the other ones with the guy in the pub etc oh and the older ones with that guy brakedancing ahahaha, effective yet still very funny

[rotangs on]

Alright might aswell post these. These are my progress pics, it has now been exactly 6 months & 1 week since I started training. So here goes...

The only posing I know is from watching Pumping Iron :pfft:

Two pics of my back, two of my legs and two front.

[rotangs on]

Very average workout tonight, had no energy. I also sometimes get a pain in either of my delts, like a small sprain which is probably why I don't usually use dumbbells and it came up this time.

Chest:

Incline dumbbell bench:

1x8 reps - 32kgs

1x8 reps - 34kgs

1x8 reps - 36kgs

Swiss ball dumbbell press: (first time doing these)

1x8 reps - 32kgs

1x8 reps - 34kgs

1x8 reps - 36kgs

Flat bench flys:

1x8 reps - 16kgs

1x8 reps - 18kgs

1x8 reps - 20kgs

Triceps:

Decline bench skullcrushers:

1x8 reps - 30kgs

1x8 reps - 35kgs

Reverse grip pushdowns:

2x12 reps - 50kgs

2x8 reps - 60kgs

Very average workout...

[biggurl27]

Looking good for just over 6 months training there mate, well done!

[morala]

good pics man. i expected you to be fatter for some reason. you have the base to be a beast in a few years imo

[Luigi]

good pics man. i expected you to be fatter for some reason. you have the base to be a beast in a few years imo

yea not sure why but i thought this too, have you lost much bf% since starting ? and yea looks like your gonna have some huge shoulder/traps

[rotangs on]

Cheers everyone. Not sure about the bodyfat, IMO i've kept about the same amount the whole time. Perhaps it's the fact i've never touched a peice of cardio equipment since I started training that made you think that, but i'm a natural meso so bodyfat will come down with time, i'm still bulking :grin:

[poos_n_wees]

Looking good rotangs :clap: I just looked back through your journal and realised you're only 20! Thought you were older for some reason.

But keep up the good work.. and I agree, great base to build on :nod:

[rotangs on]

So everyone reading my journal thought I was a fat old guy? lol

[rotangs on]

Today was a good workout. Really quick, no time wasting and enjoyable.

Only hit the delts and abs, as I didn't hit the delts last week.

Delts:

One arm cable raises:

1 set (3 plates) - 16 reps (2 plates) - 12 reps - (1 plate) - 8 reps.

Standing freeweight barbell Military press:

2 x 8 reps - 60kgs

Seated behind neck freeweight barbell press:

1x12 reps - 60kgs (assisted)

1x8 reps - 60kgs

Facepulls:

2x12 reps - 50kgs

Was a good delt workout. Felt strong even though my diet has been bad the last week. Then I hit the abs, cbf writing it out as most of the exercises I don't know the names of lol