AO's shot at a Journal

[AgentOrange]

Right so decembers training really lagged with all the festivitys.. Back from New years holiday and ready to up the ante this year.

I promise to upload a pic at every 8 week mark with weight and bf% (please hold me to that guys hit me up when it gets to 8 weeks)

80kg now probaly 15% bf. Goal: SIZE.

DAY ONE:

Chest and Biceps:

Note: Its abit all over the show today as i was really finding where im at and sulking at the strength ive lost since cuting lose the last few weeks.

Bench Press:

8 x 60kgs (3 sets) 7 x 60kg (1 set)

DB Flat bench press:

27.5kg x 6

25kg x 8

25kg x 8

25kg x 7

DB flys:

12.5kg x 10

10kg x 15

10kg x 10

10kg x 10

Dips: 4 sets 8 reps body weight only.

Barbell curls

25kg x 10

25kg x 10

25kg x 10

25kg x 10

Incline curls:

10kg x 8

10kg x 8

10kg x 8

10kg x 8

Cable curls

20kg x 12

20kg x 12

i know its abit messy maybe 1 chest workout to many etc watch this space i'll be tidying it up as i get my feet on the ground.

Advice welcome

[SoaringSwine]

If you're asking us to bug you to post pics later then you should post some now so we can see the progress you're making!

[AgentOrange]

yeah i'd love to i'll see if i can get my hands on a digi cam then.

[poos_n_wees]

Note: Its abit all over the show today as i was really finding where im at and sulking at the strength ive lost since cuting lose the last few weeks.

Me too...

Glad you started a journal :nod: Look forward to seeing the progress!

[AgentOrange]

7am: 45 min brisk walk to keep the fat at bay with the extra cals..plan to do this 3 x a week.

It was legs day today...

again still in the first week back so abit all over the place...Had to cut my workout short as my training partner was moaning that they were ready to go after 20mins!!!!! Going by myself next time! had no choice but to leave as we took their car.

Ok..

Squats: (first time ever doing them as ive knee trouble in the past and stuck to leg press)

8 x 40kg

8 x 60kg

8 x 80kg

8 x 80kg

Calf Raises: (its a sit down machine & u tuck your knees under a paded bar)

15 x 40kg

15 x 60kg

15 x 60kg

15 x 60kg

Leg xtensions: (not sure what the number represents regarding weight)

15 x 9(?)

15 x 10

15 x 10

10 x 10 (failure)

Lying leg curls: (again not sure what the number represents regarding weight)

8 x 6

8 x 7

8 x 8

7 x 8 (couldent squeeze another)

Coments: Short but sweet.

[chchardgainer]

yea maybe they represent stone ? good to see you have started a journal i think i will start one next week.

as for your training partner i wouldnt bother with one unless you can find someone whos really gonna push you so you can feed off each other and try outlift each other.

[AgentOrange]

yea maybe they represent stone ? good to see you have started a journal i think i will start one next week.

as for your training partner i wouldnt bother with one unless you can find someone whos really gonna push you so you can feed off each other and try outlift each other.

yeah ya might be right there re: stone. yeah theirs few of us that train together when we can but to be honest i dont think they have the drive i do. beside i like training solo

[AgentOrange]

Back and Tri's today

Gyms nice and quiet at the moment people must be on holiday. Anyway

T bar rows:

20 reps no weight for a quick warm up.

40kg x 8 ( feel i can push harder ) so...

45kg x 8

45kg x 8

45kg x 8

Wide grip pull ups:

10 reps

rest

10 reps

rest

10 reps

rest

10 reps

Dumbell rows on flat benh:

27.5kg x 10reps

27.5kg x 10reps

27.5kg x 10reps

27.5kg x 10reps (starting to hurt probally could go heavier next time)

Tricep extension (sitting postion)

25kg x 12 (stuff that i can do more).....

27kg x 12

27kg x 12

27kg x 12

Dips with feet on another flat bench

3 sets @ 10 reps (bloody hurtung)

Reverse grip tricep pull downs

32kg x 15

32kg x 15

And one set of normal tricep push downs at 50kg x 10reps

Coments: Triceps feel as though they are gunna burst for about 5mins after workout...

[AgentOrange]

4th workout for the workout for the week

Shoulder/ Abs

Barbell shrugs (squat/bench bar)

60kg x 8

80kg x 8

80kg x 8

80kg x 8

Shoulder press

22.5kg x 10

22.5kg x 10

22.5kg x 10

22.5kg x 7 failed to make 10

Snatch (kind of dont know what you would call it its like a snatch w/out the final movement) see: http://www.bodybuilding.com/fun/exercis ... order=Name

22.5kg x 12

22.5kg x 12

22.5kg x 12

Abs

Various ab work maybe 20 mins worth not gunna journal this coz i just do as i feel on the day but make sure i am feeling it.

[AgentOrange]

2nd entry on Chest and Bis

Bench press

62.5 x 8

62.5 x 8

62.5 x 6

62.5 x 5

Notes: Improvement on last session jst need to complete my reps

Dumbell Flys

15kg x 10

15kg x 10

15kg x 10

15kg x 10

Note: Was f*ckedon the last set just squeezed out last rep. Up on 12.5kg last week!!

Dips 4 sets 8 reps bodyweight

Barbell curls

22.5kg x 10

25kg x 10

25kg x 10

25kg x 10

notes: Again up on last week )))

Cable curls:

26kg x 12

32kg x 12

38kg x 12

Incline curls

GYM WAY TO BUSY HEAD HOME will try hit them again on friday.

[AgentOrange]

2nd entry on Legs

Squats:

80kg x 8

80kg x 8

80kg x 8

80kg x 8

Calve raises:

60kg x 12

60kg x 12

60kg x 12

60kg x 12

Leg extensions:

11 x 12

11 x 12

11 x 12

11 x 12

Lying leg curls

8x8

8x8

8x8

8x8

Roman deadlifts

just mucking around geting form right with just the bar

[ohjoshua]

Snatch (kind of dont know what you would call it its like a snatch w/out the final movement) see:

I think this is a called a 'muscle snatch' some guy does a 150kg one in Poo's motivational video

[AgentOrange]

Back & Tri's

T-Bar Rows (weight x reps x sets )

50kg x 8 x 3

60kg x 8 x 1

Pull ups wide grip

body x 10 x 2

body x 9 x 1

Dumbell rows

27.5kg x 10 x 4

Tri extensions

27.5kg x 12 x 1

30kg x 12 x 3

Dips

body x 10 x 3

Tri p.down

50kg x 10 x 3

Reverse pulldown

36kg x 10 x 1

[AgentOrange]

chest and shoulders

missed shoulders last week so am hiting twice this week

DB Chest press

30kg x 8

30kg x 7

27.5 x 8

27.5 x 8

Chest flys db

17.5 x 10r x 3set

17.5 x 8 x 1

dips 4 x 10

barbell shrugs

70kg x 10 x 4 sets

db shoulder press

17.5 x 10 x 3

[2guns]

30kg x 8

not bad bro

[AgentOrange]

Back n Bis

t bar row

65kg x 8 x 2

55 x 8 x 2

wide grip chins

10 reps 4 sets

rows

30kg x 10 x 4

barbell curls

30kg x 10 x 2

30kg x 8 x 1

Inline curels

12.5 x 8 x 3

Hammer curls

15kg x 8 x 3

[AgentOrange]

Chest and bi's

Bench x8 65, 67.5, 67.5 (x7), 65

Db flys 4 x 10 x 15kg

Dips x8 body weight 4 sets

BB curls 3x10 27.5kg

Cable Curls 3 x 12 52 Lbs

This muggyness is doing my head in at the gym

[AgentOrange]

Back and tris

T bar rows 60kg plus bar 4 x 8reps

Wide grip chin ups 5x5

DB Rows 32.5kgs 4 x 10 reps

TRICEPS

DB Extensions 4 x 10 x 27.5kgs

Tricep dips 3 x 10

Reverse grip Pull downs 26kg x 15 39kg x 15

Normal Push downs 44kg x 10

[AgentOrange]

Shoulders + a few other things coz i cant gym it tomorrow

DB Shoulder Press 22.5kg x 8

Shrugs 27.5kg x 10, 32.5kg x 10 x 3

BB shrugs 3 x 10 x 100kgs

Squats 3 x 8 x 80kg

5 mins brisk walking

[SoaringSwine]

Still waiting on those pics! And good work with your workouts

[Small]

Leg xtensions: (not sure what the number represents regarding weight)

..if u look on the little panel at the top of the machines where it says wat machine ure using & how to use it, ther is table which tells u exactly the amount of weight, and also amount of weight lifted

[AgentOrange]

Leg xtensions: (not sure what the number represents regarding weight)

..if u look on the little panel at the top of the machines where it says wat machine ure using & how to use it, ther is table which tells u exactly the amount of weight, and also amount of weight lifted

ahh thanks small... i did have a look recently and saw that thanks anyway

[AgentOrange]

6am Walk 30mins.... Seein as ive decided to try a cycle later im gunna start trying to cut up abit for it... so as to start with a clean slate

[AgentOrange]

Chest and Bis

sorry no records today forgot my workout log...pushed hard though

am noticing a drop in strength with no creatine and slightly reduced cals/carbs as per my mission to lean out... which is really going to take affect big time next week.

peace.

[AgentOrange]

5.45 - Wake up/ Prepare diet for day

6 am - 6.30 Brisk walk

Weights tonight