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Goal - 125kg by December '08

SamWelly

By SamWelly
in Workout journals

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SamWelly Senior member

SamWelly

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Tonight I did some cardio and shoulders..

Cardio:

Interval training - 4 x 3min fast run bursts, 1 min jog at 9km between sets.

Shoulders:

Wayyy too lathargic after cardio session and was super hungry - not going to put pathetic weight amounts up.

4 sets of Standing Military press

4 sets of Behind neck press in rack

5 sest of Lateral raises

Shoulders feel pretty pumped up. Went as heavy as I could handle with good form. Behind neck press kicks ass but need a spotter - first time I have done this. Keen to see how huge I can get my delts!! :D Front delts are coming along really well from all the incline bench I have been doing.

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disasterpiece Senior member

disasterpiece

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Yeah I'm not sure what I can squat. This isnt a goal I am hoping for in the short future. Same with my bench and dead's.

Do you not train your legs?

Your current Bench/Dead goals arent far off what ur actually doing at the moment. getting to a 250kg squat if u dont train ur legs that much will take alot of work

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SamWelly Senior member

SamWelly

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I don't train them as much as I should. Chest and Deads are way ahead of where my squat will be, but I plan to drill my legs hard to bring them back up to standard. 250kg squat is my goal. I have had a bench goal of 200kg back when I was only pressing 60 :lol:

Good things take time. I will be starting a new leg training program tonight. I think I should have some pretty quick gains as my CNS is used to the punishment from Deads and Bench.

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disasterpiece Senior member

disasterpiece

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Good things take time. I will be starting a new leg training program tonight. I think I should have some pretty quick gains as my CNS is used to the punishment from Deads and Bench.

cool make sure to post it up here

I don't train them as much as I should. Chest and Deads are way ahead of where my squat will be, but I plan to drill my legs hard to bring them back up to standard. 250kg squat is my goal. I have had a bench goal of 200kg back when I was only pressing 60 :lol: .

i can only benchpress 70kgs~ but can squat triple that lol
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SamWelly Senior member

SamWelly

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Yeah just a tad. Got over 100kg but my form was shit so pulled the box out and just repped out 100kg for 8 reps 5 sets, then hit the leg press pretty hard, and some heavy 10 rep leg curls.

Had a mint Ab workout after and can barely walk today from the squats.

Once I get my form right I should be able to add some decent weight on the bar.

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Dale Member

Dale

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are you fucken joking, almost a 200kg bench and struggling to do reps with 100kg in the squat! :shock: get your squat up bro, only squat if you have to nothing else for a year (maybe hamstring curls only other) and your associated lower back, core strength will see you deadlifting 250 maybe 270 before you know it...ignore squats and...well pretty obvious really :wink:

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SamWelly Senior member

SamWelly

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Haha I ain't struggling with the weight bud. Just need to get the form right before I add anymore plates on the side. God I hate squats tho!! Don't like the feeling at all!

Tonight I had a huge upper back workout. Felt really good to get away from hitting the lower back with Deads first.

Wide Grip BO Rows

100kg warm up x 6

120kg for 8

140kg for 8 (NEW PB)

140kg for 6

140kg for 5 (bad bad form)

100kg for 8

Dumbell Rows

50kg for 8

60kg for 8

65kg for 8

65kg for 8

Lat machine assisted pull ups.

4 sets of 8 reps - weight varied.

CG Seated Cable pulls

Whole stack for 8 reps - 4 sets

Shrugs:

100kg dumbell for 4 sets of 8 reps (Shit shit weight, just didnt have the grip so kept it light. Gunna hit them again on Sat with deads).

Ate a whole chicken after haha. Was HUNGRY

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rotangs on Member

rotangs on

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Haha pretty much. She ended up leaving due to the lack of attention I was giving her. Turned out she had fake tits. Explains a lot. :lol:

Hahaha all that wingman work for nothing :lol:

Haha more girls to be had tonight :pfft:

Anyway won't take up anymore of your journal bro! Let me know how the Hutt CHEST day goes...what sort of ludicris numbers get hit out there and if Demetri can really do 150kg for 4 :clap:

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SamWelly Senior member

SamWelly

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Thursday night 17th April.

I've got a really bad cold at the moment. Can't breath thru my nose well, and feel really lathargic. Had a good workout today anyway - didnt do anything too strenius (sp).

Chest:

Dynamic workout.

10 sets of 3 reps - 80-90kg (2.8-3.2 seconds per set - timed by stopwatch)

Using this to get my max bench up.

Biceps:

Lat machine - CG (palm towards me) pull downs.

100kg for 5 reps (warm up)

120kg for 8 reps

120kg for 8 reps New PB

114kg for 8 reps

110kg for 10 reps

Cable Curls

43kg for 8 reps

45kg for 8 reps

41kg for 7 reps

41kg for 6 reps

1 arm Cable curls

3 sets of 8 reps - 18.5-16.5kg per arm.

Hamstring Curls

4 sets of 8-10 reps - Close to whole stack throughout workout

Best Bicep workout I've had in a long time. It's based off a pro's ruitine who has 23inch arms, so I hope it works. Going to keep to using only cable's for bi's for the next month and see if I get any growth - as long as I keep my arms 19inch's + I am happy for the time being. Would rather gain in my legs and chest at the moment.

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SamWelly Senior member

SamWelly

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Friday 18th April:

Had a pretty epic chest workout. Took the volume up a bit today as I am happy with my strength (well this week anyway :lol:) and need some more size. Started benching with better feet placement and feel a lot more stable. First time I trained out the Hutt today so equipment all feels a bit weird - Incline bench is shit!

Had a horrible cold on Friday - couldn't breath thru my nose at all. Hope it clears up for tonights training sesion. Dynamic bench on Thursday really helped with Fridays strength.

Chest:

Flat Bench:

120kg for 4 (Warm Up)

140kg for 8

150kg for 8 (New PB)

170kg for 3 (assisted)

140-150kg for 8 (Can't remember which one)

Incline Bench: (this felt real nasty - couldn't get the angle right)

130kg for 8

130kg for 8

Decline bench:

130kg for 8

130kg for 8

Floor Press - For lockout and tricep strength:

130kg for 8

120kg for 8

120kg for 8

120kg for 8

Skull crushers:

4 sets of about 55kg - 8 reps.

Need to start writing them down as I go as my short term memory is crap. Doing deadlifts, abs, calves tonight - maybe shoulders.

Have taken 3 weeks off boxing training so starting to grow really well. May take this year of fighting and get massive instead - thoughts??

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