Lavers Workout Log

[Laver]

Thurs 31st Jan

1000

30g WPC, 45g Oats, 1 Tbs EV Olive Oil

1300

80g Chook, 45g Oats, 30g Ground Flaxseed, 75g Brocolli

1630

Shake, see 1000

1800 Gym Back, Biceps

Dead lifts

10 x 40kg

6 x 90

6 x 110 PR

3 x 120 PR

It was nice having dead lifts first up for once, rather than after an entire leg routine, went heavy, got it.

Hook grip definitely helped, thumbs still sore 3hours later, I'm gonna build up some nice calluses on them.

Wide Grip Lat Pull downs

12 * 105Lb

10 * 120Lb

6 * 135

Regression on last week, however this used to be first exercise, having dead lifts before would have had a impact!

Lying BB Rows

8 * 40kg Bad Form - too heavy

10 * 30

10 * 30

Face Pulls

12 * 9 - Kg maybe?

12 * 12

12 * 31.75Lb

First time attempting these - all wrong - read up some more aobut form etc when got home should be much better next session.

Standing BB Curls, elbows locked

12 * 18kg

10 * 20kg

8 * 22kg

Seated DB Curls

10 * 7kg

8 * 9kg

5 * 12kg

40mins cycling, some hiit in there.

1930

50g Glucose, 50g WPC

2030

80g Chook, 75g Brocolli

[Laver]

Friday 1st Feb

Chest, Shoulders, Tris

Bench Press

Warm up - 12 x 20kg

8 * 60kg

6 * 65kg

6 * 70kg, Last 2 spotted

Incline Bench

12 * 18kg

9 * 20 Miss

5 * 22 Miss PR

DB Flyes

12 * 9kg

10 * 10

7 * 12

DB Shoulder Press

12 * 10kg

10 * 12kg

10 * 14kg

7 * 14kg

First 3 sets on 65-80deg incline seat, never done them like this before, they were much easier, will have to research a bit and decide if I wana start doing them this way or stay with normal upsupported upright press (last set was old way)

Side Lateral Raise

12 * 6kg

10 * 7 kg

8 * 8kg

Dips

10 * Bodyweight

5 * BW

5 * BW miss

Better than last week, I like these.

Skull crushers

12 * 16kg

10 * 18

8 * 20

More used to these now, better weight this session compared to last.

40mins Cardio

Conclusion:

All good, mostly improvements on last week so very happy, happy to be keeping my bench up there.

[Laver]

Sat 2nd

40mins Cardio Pre Brekky,

Food good,

Ugh.. stayed up till 6am, less good

Sun 3rd

4hrs sleep, no cardio cos of sleep, eating so far, good.

Training tomorrow.

[Laver]

Sunday 3rd,

Cardio, did 25mins HIIT in evening

Eating, fine, couple bit here and there i shudn't of had but pretty clean overall

Sat 4th

8:30am

5eggs, 3yolks, 100g oats

1130

25g Protein from WPC

90g oats

15ml oil

1430

80g chicken,

90g oats

100g beans

1730

25g protein from WPC

90g oats

6pm W/O

Mon 4th Feb

Legs

Box Squats

12 * 50kg

10 * 70

8 * 90

First time doing these properly, felt good, will try starting higher next week, prob still finish at 90, might goto 100 if i feel up to it.

Leg Press

12 * 190Kg

10 * 230 Kg

8 * 270 PR

Straight Leg Deadlifts

12 * 50kg

10 * 60

8 * 65Kg

Good improvement from last week, don't think there any difference for me between Romian and Straight Legs, Im not flexible enough to do straight legs so I think theyre exactly the same as Romians!

Hammy Curls

12 * 65Lb

10 * 80Lb Miss, long rest

8 * 95

These were harder than last week considering I did better weight on the Deads beforehand.

Seated Calf Press

12 * 90kg

10 * 110 kg

8 * 150 PR

Only 2nd week on these, cud still do with a lil more weight.

Standing Calf Press

12 * 75Lb 10 * 90

8 * 105

1900

Cardio, 20mins.

1920

3 apricots

PWO shake, 33g Protein from WPC

40g Dextrose

Conclusion:

Another good leg day and learning day, food all good, no complaints, look forward to next week.

[Laver]

Thuesday 5th Feb

0815

5eggs, 3yolks, 45g oats

1120

80g chicken

45g oats

1400

25g protein from WPC

45g Oats

1615

80g Chicken,

45g Oats

100g Beans

1655

Chest, Tris, Abs

Opening my program up to 4days rather than 3, so dropped shoulders from this workout and gonna do them on another day with more ab work.

Bench Press

Warmup - 15 x 20kg

8 * 62.5kg

6 * 67.5kg

6 * 72.5kg 4/5/6 spotted

Incline Bench

12 * 18kg

10 * 20

8 * 22 PR

DB Flyes

12 * 9kg

10 * 10

8 * 12

NOTE:

While doing these I get a sharp pain on right hand in my tendon/nerve that runs through the middle of my lower hand, palm side up. Its weird and a bit of a concern, so going to stop these until I get it sorted, last thing I want is an injury.

Anybody have any knowledge of this?

Dips

6 * BW - on a different piece of equipment so lower than normal.

6 * BW

5 * BW miss

Skull crushers

12 * 16kg

10 * 18 kg

8 * 22kg

DB Kickbacks

12 * 7kg

10 * 8

10 * 9

NOTE: Get a bit sore in shoulder joint doing these, not sure why, gonna look more at my form and do some reading.

Abs Some exercise where I balance on my butt and move a piece of wood over and under my legs

20 * Stick * 3

Situps with twists at top,

10 * 3twists * 3

1755

30mins Cardio

1830

PWO Shake,

35g Protein from WPC

40g Dextrose

1 lollypop

1 jaffa

1 milkshake paper lolly

1930

80g chicken

45g oats

Conclusion:

No complaints, bench still up there, happy.

[Laver]

6th Feb 2008

30mins cardio then 15mins HIIT

eating good; back at gym tomorrow.

Ive decided to drop the olive oil from my shakes to hopefully increase my weight loss.

[Laver]

7th Feb

Bad gym session today, was looking forward to dealifts all day then turned up to gym with no chalk, so couldnt hardly lift anything.

Pissed me right off, so ruined the rest of the session, which lift wise wasn't that bad just in a bad mood.

I ended up going home and getting chalk then going back, then got some ok deadlifting in, but make workout session 80-90minutes which is too long.

Might post it up later, cbf right now.

[teamfatboy]

7th Feb

Bad gym session today, was looking forward to dealifts all day then turned up to gym with no chalk

I ended up going home and getting chalk then going back

Might post it up later, cbf right now.

Nuts...hate it when that happens - but kudos to you for goin back! Every lift helps towards those goals.

[Laver]

Right,

Thursday 7th Feb

Back, Biceps

Deadlifts

Not sure, had no chalk, pissed me off, something along the lines of

60*8

90 * 1

90 * 1

Pulldowns, wide grip

12 x 105lb

10 x 120

8 x 135

Lying BB rows

12 * 30kg

10 * 35

8 * 40

Face Pulls

12 * 27

10* 31

10 * 37

Still getting used to these

Standing BB curls

12 * 20Kg

10 * 22.5

8 * 25

Seated DB Curls

12 * 8kg

10 * 9

6 * 10

10 Min bike home for chalk and back to gym 110% Max HR

3 * 70kg

4 * 100

0 * 130 NEXT WEEK!

1 * 120

40mins Cardio

Eating good!

Conclusion:

Weight fine, shit day though cos forgot chalk.

Friday 8th Feb

40mins Cardio b4 Brekky

Sholders, Abs, Grip

DB Military Press

12 * 12kg

12 * 15

12 * 18

New to these, more weight next week

Side LAt Raises

12 * 6kg

10 * 7

8 * 8 Never done with perfect form before - PR

Lying Rear Delt DB Raise

12 * 5kg

10 * 6

8 * 7

HELP - ATTENTION

When I do this exersise I get a 'click' at the rear of my left shoulder, sounds as though tendon clicking over bone same as when clicking knuckles, any suggestions?!

Farmers Walk

30 secs * 30kg

40 * 30

35 * 30

Overhand forearm curls

12 * 6kg * 2

10 * 8 kg

8 * 10

New to these, but felt good.

Abs - Stick under over legs

20 * Stick * 2

Situp with oblique twists at top

12 * bw * 2

Oblique Crunches

10 * bw * 2

12 Mins Cardio

Conclusion:

Good day, annoyed about shoulder pain.

Eating perfect as usual

[teamfatboy]

Lying Rear Delt DB Raise

12 * 5kg

10 * 6

8 * 7

HELP - ATTENTION

When I do this exersise I get a 'click' at the rear of my left shoulder, sounds as though tendon clicking over bone same as when clicking knuckles, any suggestions?!

Good day, annoyed about shoulder pain.

Eating perfect as usual

That sounds like something I'd had...with those rear raises I find a lot hinges on a. stacking the body vertically, and b. the angle at which you rotate the arm...straight arm, not bent, out on front of the shoulder, (looking down from on high, 90deg to body), and stopping at shoulder height...also trying to focus on delt, not bringing other muscles into play...

Good luck!

[Laver]

Thanks fatty, will try out more next session.

Sat 10th Feb

Was ment to go for a bike ride in the morning, didn't.

Eating, average - bad.

Ending up hitting the turps last night(sat night) , it rocked though, fist time since i started my diet, all good once in a while, dont plan to do again for a good long time though.

Made sure I kept to high concentration stuff; keep the simple carbs down

No cardio planned today (sun); bit hung over.

But eating will be good and back into good disciplined behavior tomorrow(monday)!

[Laver]

Sunday 10th Feb

8pm

Weigh / Measure Up

73kg

Shoulder Girth 113cm

Bicep Girth Tensed 34.5cm

Chest Girth 95.5cm

Waist Girth 81.5cm (Note, in sept '07 it was 85cm, so yay!)

Hips 96cm

Thigh 57cm

Calf 37cm

Forearm 28cm

Monday 11th Feb

Legs

Squats

12 * 80Kg

10 * 90kg

8 * 100kg

Am now going lower in my squats so was very happy with this, will work on going lower before increasing weight any further

Leg Press

12 * 200Kg

10 * 240

8 * 290 PR - These were so hard, I loved it.[/]

Straight Leg Deadlifts

12 * 60Kg

10 * 65

8 * 70

Ham Curls

12 * 65Lb

10 * 80

8 * 95

Standing Calf Press

12 * 75Lb

10 * 90

8 * 105

Seated Calf Press

12 * 140kg

10 * 180

8 * 210 PR - Finally got a weight that really pushed me for these, so got my benchmark now!

20 Min Cardio

Conclusion:

Good workout, felt good, weight or form was better all round

Missed Cardio session this morning too, so gotta get back into it, rough weekend rocked the boat a bit.

Eating - Good

Tuesday 12th Feb

Day off (after legs) so no cardio or training!

Eating - Good.

[teamfatboy]

Monday 11th Feb

Leg Press

12 * 200Kg

10 * 240

8 * 290 PR - These were so hard, I loved it.[/]

Yep, something nice about leg press, loading the bar up! Great work on that and the calf raises :nod:

[Laver]

SCRIPT FOR BB>COM JOURNALS

Wed 13th Feb

Day 1 - Chest, Tri's, Abs

Bench Press

Warmup - 15 x 20kg

8 * 65kg

6 * 70kg

6 * 75kg PR - 4/5/6 spotted; Im happy with this! on the 28th Jan I only did 1 unassisted, up to 3, o yeh! Next session 77.5kg!

Incline Bench

12 * 20kg

8 * 22 Failure

6 * 22 Miss

Dips

9 * BW (73kg)

7 *

6 *

Skullcrushers

12 * 18kg

10 * 22 kg

10 * 26kg

Need to check form and technique on these

DB Kickbacks

10 * 8kg

10 * 10

8 * 12

Ab roll from kness

10 * BW

10 *

10 *

Stick over/under legs ab exercise

20 * Stick * 2

Oblique Crunches

12 * BW * 2

35mins Cardio

Conclusion:

No complaints, happy with bench, wana hit 10* 22 on the inclines next week.

[Laver]

Right,

Thursday 14th Feb

0700

45 Min Cardio

1640

Back, Biceps

Deadlifts

8 * 70kg

5 * 100kg

3 * 125 PR - Cudve done 5 proberbly, but wanted to save myself for 130kg

0 * 130 Got it off the ground but it wasn't going any further

0 * 125

1 * 110

Dead!

Pulldowns, wide grip

12 x 105lb

10 x 120 Miss

8 x 135 Miss / B/f

Lying BB rows

12 * 32.5kg

10 * 37.5

8 * 42.5

Face Pulls

12 * 38.75Kg

10* 41.25

8 * 43.75

Think the form was terrible, crp ROM, gona halve the weight next week and see how I go... struggling to get the hang of these.

Standing BB curls

12 * 20Kg

10 * 25

6 * 30 PR

Seated DB Curls

12 * 8kg

10 * 9

9 * 10

6 * 12 PR

Huge improvement on last session!

25mins Cardio

Eating good!

Conclusion:

No real complaints, happy with bicep progress, wanted 130kg on deads but that'll have to wait until next week.

Only niggle is that the harder I push myself with deads the more my wide grip pulldowns suffer, slightly frustrating cos want to get my pull down weight up.

[poos_n_wees]

Well done on the PRs there 8)

[Laver]

Friday 15th Feb

40mins Cardio b4 Brekky

Sholders, Grip

Seated DB press

12 * 10kg

12 * 12

10 * 14

8 * 16 failure, PR

DB Military Press

12 * 18kg

10 * 20

6 * 22 failure PR

Side LAt Raises

12 * 7kg

10 * 8

8 * 9 PR

Farmers Walk

40 secs * 30kg

40 * 30

36 * 30

1m string 5kg DB windup

2sets

These were interesting, definitly worked out forearms, but may as well just do the curls I think.

Overhand forearm curls

12 * 8kg

9 * 10 miss

7 * 10 miss

25 Mins Cardio

Conclusion:

Eating good, Workout good - PR for all sholder exercises, very happy with that!

Sat 16th Feb

45mins Cardio Pre Brekky

Eating - average; its my high cal day so not oerly concerned, also my birthday today!

So cheat meal tonight; serlion steak at steakout!

[Mike Zero]

Happy b-day, how old?

[Laver]

20years old today!

Man, the dinner was so good, 380g scotch fillet steak!!

Pepper sauce, potato, salad on the side... mmmmmm....... finished the whole lot....

Then had 2 chocolates which was less good

But once a year isnt so bad hehe

[Big_J]

your 20? :shock: i thought u were like 15 :pfft:

[Laver]

your 20? :shock: i thought u were like 15 :pfft:

Great.

I think you're anywhere between 14 and 40

Monday 18th Feb

30mins Cardio Pre Brekky

1710

Legs

Squats

12 * 70Kg

10 * 80kg

8 * 90kg

Leg Press

12 * 170Kg

10 * 220

8 * 260

Straight Leg Deadlifts

12 * 40Kg

10 * 50

8 * 60

Ham Curls

12 * 50Lb

10 * 65

8 * 80

Standing Calf Press

12 * 60

12 * 75Lb

10 * 90

8 * 105

15 Min Cardio

Conclusion

Ive decided my cardio is more important than having a killer leg workout, while im cutting, so am going lighter on my legs to reduce DOMS so I can do more cardio.

Note, cardio today was crap, woke up late, then post workout some idiot was using a heart rate monitor which screwed up my machine too, spent 5mins fixing the bloody thing.

Eating

Good

[Big_J]

mhm 40 thts me fountain of youth is where its at

[Small]

Great.

I think you're anywhere between 14 and 40

nzfbb teenage men bodybuilding champion has to be under 18

jus to let u no...

(pics n pic section)

[Laver]

Tuesday 19th Feb

1230

30mins HIIT

1700

Chest, Tris, Abs

Bench Press

Warmup - 12 x 20kg

6 * 67.5kg

2 * 70kg

Well f*ck me; this sucked!

Using a different bench station than usual; mightn't have helped

Or maybe its cos I dropped carbs from pre WO meal

QUESTION

are the thicker Barbells weighted at 20kg same as your normal barbells? or do they have an extra 5kg or something? That might help explain the poor performance today

So did some DB bench press instead for first time ever.

DB Bench Press

12 * 20kg

10 * 22

Incline Bench

12 * 20kg

10 * 22

6 * 24 Miss PR

Dips

6 * Bodyweight miss

6 * BW miss

5 * BW miss

Skull crushers

12 * 24kg

10 * 26

8 * 30

DB Kickbacks

12 * 8Kg

10 * 10

8 * 12 Bad Form

Ab Roll from knees

10rep * 3set

Situps with 3x twist at top

BW * 12 * 2

Ab - Stick under over leg thing.

20 * Stick * 3

These were super hard today, rolls really took it out of me

20mins Cardio

Conclusion:

Can't quite explain the bench thing; look forward to seeing what its like next week; though.

Everything else was ok though.

Eating fine

Tomorrow day off gym; cardio first thing though.

[SoaringSwine]

Bench Press

35x5

45x5

55x5

62.5x5

70x5

Warmup - 12 x 20kg

6 * 67.5kg

2 * 70kg

Interesting comparison... It looks like the day I overtake you on BP might have come! Just joking I know that's not your best :pfft: . Flat days suck. I'm inclined to agree with the no carbs pre workout hypothesis.