Lavers Workout Log

[Laver]

How did my log turn into a "which tricep exercise is the best" conversation?

What bs you guys are talking.

[Luigi]

How did my log turn into a "which tricep exercise is the best" conversation?

What bs you guys are talking.

yea i agree i also think that this is not about which tricep exercise is best i agree that this is your journal thanks for listening

[Laver]

Friday 25th July 2008

Biceps and Abs

Straight Bar Curls

4 * 42.5Kg * 1

5 * 42.5 * 2

DB Hammer Curls

6 * 18Kg * 2

Need to look at form on these, whether or not upper arm should break parallel to body if that makes any sence.

Curl Car Curls

6 * 38Kg * 2

Ab work, Cable Pulldowns and Incline Situps.

Comments

Good session, weights getting up there, weight increase next week too hopefully!

[Laver]

Monday 28th July 2008

Legs

Squats

6 * 105Kg * 1

5 * 105 * 2

Glad to get these done, video'd it and although it doesn't feel like it I'm still bringing my torso forward far to much, need to keep weight on heel not toe!also a bit concerned with depth which wasn't quite as low as normal.

I do 5 warm up sets before the heavy ones you see above, so rather than them just being normal squats I might try some box squats and other variations to improve ROM and form to keep me sitting back and going deep.

Leg Press

6 * 290kg * 2

These are getting hard, ROm wasn't as full as usual today so same weight next week.

Stiff leg dead lifts

6 * 115Kg * 2

Maybe a little too heavy, still feeling back a bit to much, so might drop back 2.5kg.

Curls

6 * 40Lb * 2

Standing Calf Raises

8 * 195Lb * 2

Seated Calf Press (Leg Press Machine)

8 * 260Kg * 2

Comments

Good session, feeling a little sick actually so hope I can still get good sessions in this week.

WANT TO GET SQUATS GOOD ROARR- FORM + WEIGHT.

[Laver]

Tuesday 29th July 2008

Chest and Abs

Bench Press

4 * 82.5kg * 2

3 * 82.5 * 1

Incline Bench DB

5 * 30Kg * 1

4 * 30 * 2

Decline Bench

5 * 70kg * 1

Cable Crunches

12 * 75Lb * 3

Weighted Incline Crunches

10 * 20kg Plate * 2

Comments

Good session, bench up to 82.5 finally, now to get the reps up and the weights up further!

Back tomorrow, bring it on.

[Laver]

Wednesday 30th July 2008

0655 Back and Traps

Flat Bench BB Rows

6 * 65Kg * 2

V-Bar Pull-downs

6 * 150Lb * 2

Pulls-ups

6 * BW * 2

Straight Bar cable Rows

6 * 135Lb * 1

Dead lifts

4 * 145Kg * 1

3 * 145

STUPID OLD SLIPPERY THIN BAR, lost grip on these, so from now on will use other bar, in hindsight I should of done another set of 2 or 3 to make up for the lost reps.

These felt better than last week form wise, more like normal, confident I could move up to 147.5 next week, but think I may end up staying at 145 and getting up to 5 or 6 reps

BB Shrugs

6 * 90kg * 1

Increase next week

Comments

Rows and pulldowns are still bs, might drop the weight even more to get a better contraction, or it may be that I need to start using straps on these back exercises. Hopefully time and experimenting will tell.

[SoaringSwine]

Just a couple things I noticed about the deads. Don't drop so low at the start. Instead grab the bar while your legs are still straight (ish) then sit back slightly to "load" your hamstrings (you'll be taking a bit of weight off the floor), then initiate the pull. Secondly, don't jerk the weight up at the end of the lift, instead focus on pushing your hips through (glute involvement).

[Laver]

Just a couple things I noticed about the deads. Don't drop so low at the start. Instead grab the bar while your legs are still straight (ish) then sit back slightly to "load" your hamstrings (you'll be taking a bit of weight off the floor), then initiate the pull. Secondly, don't jerk the weight up at the end of the lift, instead focus on pushing your hips through (glute involvement).

Interesting, ill have to look into the sitting back into the load thing, I think I actually used to do that a bit more than I do now, haven't actually thought about it.

As for jerking the weight at the top, that was only cos the fking thing was about to fall out of my left hand.

[Laver]

Thursday 31st July 2008

Shoulders Tricep

Arnold Style DB Shoulder Press

5 * 24kg * 2 PR

4 * 24

Standing BB Military Press

5 * 47.5Kg * 2 PR

Lat Side Raises

8 * 12kg * 2

Lying BB Overhead Tricep Press

4 * 41kg * 3 PR

Cable Tricep Press Down

6 * 70Lb * 2

5 * 70

Seated Overhead DB press

6 * 24Kg * 1 PR

Comments

Have decided to start noting when I make PR's in my log, it's on almost every exercise every week but it might help to gauge interest and give more of an idea to anyone who follows it how I'm going.

Good session today, triceps doing well and making more progress than usual so that's always pleasing!

Tomorrow Biceps,

Diet Changes

I am considering upping my carb intake for 2 weeks by 50-75% to 300-350g a day, currently its at 220g, just to see if it has any profound effect on my measurements. Realizing of course 2weeks isn't a very long time but it's all the time I've got before I plan on cutting for 7weeks so will just experiment and see how it goes.

[Laver]

Friday 1st August 2008

Biceps and Abs

Straight Bar Curls

5 * 42.5Kg * 3 PR

DB Hammer Curls

6 * 20Kg * 2 PR

Curl Car Curls

6 * 40Kg * 1

5 * 40 * 1 PR

Hanging Leg Lifts

15 * BW * 2

Cable Crunches

10 * 75Lb * 2

Comments

Fine session, weight increase next week.

[Laver]

Monday 4th August 2008

Legs

Squats

5 * 110 * 3 PR

After the first set of 5 didn't think I'd get 5 out on the other 2, but managed to grind them out, very pleased.

After critiquing form from last week I managed to keep the weight more on my heels this week and it kept form a lot better.

Leg Press

6 * 290kg * 2

Curls

6 * 40Lb * 2

Stiff leg dead lifts

6 * 110Kg * 2

These are my new most hated exercise, just don't like em! Which is a little funny considering Deads are my favorite.

Really concentrated on engaging hammys, worked really well.

Standing Calf Raises

8 * 210Lb * 2 PR

Seated Calf Press (Leg Press Machine)

8 * 270Kg * 2 PR

Comments

Stoked with the squats, never thought I'd be able to progress more than 2.5kg a week with these without doing lots and lots of stretching and other support exercises like good mornings and box squats.

Hope I can get 5kg a week for 3 or 4 weeks, that would put me up to a more respectable squat in comparison to my deadlifts.

Everything else was fine, good session, bench tomorrow 85kg bring it.

O yes, over my cold too, never got very bad so that is pleasing.

[SoaringSwine]

Intense squatting! What's the plan if you fail? Dump the bar backwards or something? By the way try pushing your knees out when you come up.

[Small]

Monday 4th July 2008

erh hmm :grin: these thing mater to me

but looks like ure doin well laver-made a lot of progress pics wise since u stoped ure silly 'cuting'

[Laver]

Intense squatting! What's the plan if you fail? Dump the bar backwards or something? By the way try pushing your knees out when you come up.

I don't plan on failing, I just hope I can judge well enough that I won't fail. Even with a spot I probably wouldn't try for any more reps though so I might be cutting it a little close.

But I'm stubborn enough to try more reps than I should anyway, hopefully stubborn enough to get it up even if I haven't got it in me too Then again, it could be stupidity.

Yeh my knees buckle in a bit, weak hip flexors I been told, would blame it a bit on being inflexible too.

Small:

Thanks,

And lets not talking about my cutting

[Laver]

Tuesday 5th August 2008

Chest and Abs

Bench Press

4 * 85Kg

3 * 85

2 * 85

PB

Incline Bench DB

5 * 30Kg * 1

4 * 30 * 2

Decline Bench

5 * 72.5kg * 1

PB

Cable Crunhes

12 * 75Lb * 2

Russian Twists

20 * 20kg Plate * 2

Weighted Incline Crunches

10 * 20kg Plate * 1

Comments

Stupid bench, can never get 4 sets of the same reps out when I increase the weight.

Now that I'm at 85kg I think i'll spend as long as I need to at this weight to get up to 3 sets of 6reps. 4weeks max I'm hoping.

Have thrown in some more ab work to improve my deads and squats

[craig.j]

hey Laver thought id pop in and see how your going. I see your recording all of your PB's. I dont think it is a good idea as your making the rest of us look bad lol

are your abs the weakest link in your deads? thats interesting... good luck with your progress anyhow!

[poos_n_wees]

Shucks, PBs all over the show :shock:

Keep up the good work Laver! :clap:

[INSPECTOR64]

Good work Laver.Have you made a dent in your mountain of food?

[Laver]

Wednesday 6th August 2008

1600 Back and Traps

Flat Bench BB Rows

6 * 65Kg * 2

V-Bar Pull-downs

6 * 135Lb * 2

Pulls-ups

6 * BW * 2

Straight Bar cable Rows

6 * 135Lb * 1

Dead lifts

2 * 147.5Kg * 1

1 * 145

4 * 145

Pretty shit, disappointed with this Not sure why it was so bad, different time of training, different bar, different plates, not recovered from squats and stiff deads on Monday, plenty of excuses. But just unacceptable really, pissed me off.

At least no grip problems this week.

BB Shrugs

6 * 85kg * 1

Good Mornings

8 * 60Kg * 2

Comments

Not happy with this session. Next week better yield some good deadlifts or I'll be real shitty.

[Laver]

Good work Laver.Have you made a dent in your mountain of food?

Well I've stopped having 6cans of Tuna a day because I thought the mercury mightn't be to good for me, just 1 can a day now, so that will take me a while. Getting through everything else fine, need to get heaps more salmon, salmon is the new tuna.

[INSPECTOR64]

True,Used to love salmon and dread tuna but i tried red pepper & chilli,sundried tom and basil & olive oil and garlic tuna sensations and ive converted.Each to their own tho.

[Luigi]

Shucks, PBs all over the show :shock:

:clap:

must be on the good stuff ay :wink: :pfft:

[Laver]

Thursday 6th August 2008

Shoulders Tricep

Arnold Style DB Shoulder Press

6 * 26kg * 3

PR

Standing BB Military Press

4 * 50Kg * 1

3 * 50

PR

Lat Side Raises

8 * 14kg * 2 Decent form

Lying BB Overhead Tricep Press

4 * 43kg * 1

3.5 * 43Kg * 2

PR

Cable Tricep Press Down

3 * 80Lb * 1

5 * 70 * 2

Seated Overhead DB press

4 * 30Kg * 1 PR

Comments

Good session, need to hit up gym for more dumbells,

My current selection is 4-20,22,24,26,30,35

Really not a happening thing, want them to get 28s and 32-40s

[Flamer]

Experience dictates that what you want and what you get vary drastically!!

[Laver]

Friday 8th August 2008

Biceps and Abs

Straight Bar Curls

4 * 45Kg * 3

PR

DB Hammer Curls

6 * 20Kg * 2

Curl Car Curls

6 * 40Kg * 2

PR

Ab Work

Some leg raises, side DB raises and Incline situps

Comments

All good