Goal - 125kg by December '08

[SamWelly]

Friday 2 May

Flat Bench:

120kg for 5

140kg for 8

140kg for 8

150kg for 8

140kg for 8

120kg for 8

Dumbell Press:

50kg per arm for 8

60kg per arm for 8

45kg per arm for 8

40kg per arm for 10 (repped as far as I could)

Shoulder press seated with Barbell:

80kg for 8

90kg for 8

90kg for 8

*Press felt weak as Tri's were burnt out. WIll dumbell press in 3 days.

Lateral Delt raises - No cheating

20kg for 8

25kg for 8

25kg for 8

20kg for 8

17.5kg - 4 x 1/4 raisesx 7 reps (cant describe these - Bluto taught me them ages ago - good finishing excersize)

Starting to add volume back into my training - going to hit some incline bench mid next week. Pretty happy with strength as I didn't eat much today and whole workout was 50min long.

[SamWelly]

Sunday 4th May:

Tried to do legs last night, but just didn't have the energy. Went out on the chop for the first time in agggges on Sat night. Got shit faced and was hungover all yesterday. Still managed to bet a back workout in.

Bent Over Rows:

100kg for 8

120kg for 9

100kg for 10

100kg for 10

100kg for 8

1 Arm Dumbell Rows

50kg for 10

60kg for 8

55kg for 8

50kg for 8

Lat Machine V bar pull downs:

(Forget weight) 4 sets 8 reps

Pull Ups with assistance:

4 sets 8 reps

Superset - Reverse Flys with 20kg dumbells.

[SamWelly]

Monday 5th May:

Got food poisoning really badly yesterday, was throwing up till the early hours of Tuesday. Massive stomach cramps and constant vomiting is shit! Completely emptied my stomach so today is about filling up again and geting ready for my next training session tonight.

Not going to rush cooking my chicken anymore Ate nearly a kilo of undercooked chicken before the cramps kicked in :pfft: :evil:

[poos_n_wees]

Got food poisoning really badly yesterday, was throwing up till the early hours of Tuesday. Massive stomach cramps and constant vomiting is shit! Completely emptied my stomach so today is about filling up again and geting ready for my next training session tonight.

Damn! Revenge of the chicken even lol.

Glad to hear you're OK though.

[samoan_muscle]

Not going to rush cooking my chicken anymore Ate nearly a kilo of undercooked chicken before the cramps kicked in :pfft: :evil:

I've made the same mistake more than once... :puke:

[disasterpiece]

Sunday 4th May:

Tried to do legs last night, but just didn't have the energy. Went out on the chop for the first time in agggges on Sat night. Got shit faced and was hungover all yesterday. Still managed to bet a back workout in.

Bent Over Rows:

100kg for 8

120kg for 9

100kg for 10

100kg for 10

100kg for 8

1 Arm Dumbell Rows

50kg for 10

60kg for 8

55kg for 8

50kg for 8

Lat Machine V bar pull downs:

(Forget weight) 4 sets 8 reps

Pull Ups with assistance:

4 sets 8 reps

Superset - Reverse Flys with 20kg dumbells.

so ur gonna have a massive upper body and no legs

[SamWelly]

Hahaha, Yeah good one bro. I stay away from compounds when I am not feeling strong. Legs will be hit twice a week with hammies and quads split off from each other.

Better having a good upper body and lacking lower than shit everything bud... I have a boxers physique, which doesn't require huge leg mass. With the extra weight I am planning on putting on then I will need to start training them better. I have the diet, dicipline, and training required to grow them quickly - you will be eating your words in 6 months time :pray:

[disasterpiece]

Hahaha, Yeah good one bro. I stay away from compounds when I am not feeling strong. Legs will be hit twice a week with hammies and quads split off from each other.

why did u miss out on the leg workout and not do it the next day

i am going to come do legs at les mills :oops:

[2guns]

why did u miss out on the leg workout and not do it the next day

lol, he got u there

[SamWelly]

The next day being yesterday? The day I had food poisoning? Good one dick head.

Sure bro, come train legs tomorrow night if you want. I'll be on the 4th floor at 6pm doing squats with my trainer. You will see that although I haven't trained them often (as my sport didn't require big legs) I still squat enough to need a spotter. Although I doubt you are man enough to show up - and by the looks of your half assed journal I doubt you are going to show me up :roll: :roll:

They even have a boxing ring up there. Maybe we could do a sparring session afterwards?

[biggurl27]

:pfft: May be you fellas could go to that arm wrestling match in Newtown?

You sure it was from the chicken mate and not alcohol poisoning from your huge night?

[2guns]

Sure bro, come train legs tomorrow night if you want. I'll be on the 4th floor at 6pm doing squats with my trainer. You will see that although I haven't trained them often (as my sport didn't require big legs) I still squat enough to need a spotter. Although I doubt you are man enough to show up - and by the looks of your half assed journal I doubt you are going to show me up

They even have a boxing ring up there. Maybe we could do a sparring session afterwards?

lmao! i know wat leg u two are going to train together :pfft:

and sam, if u are training yr legs hard enough u shouldnt be able to have a proper sparr afterwards

[SamWelly]

Haha pretty sure it was the chicken

Had a really good workout tonight. Didn't weigh myself as I know I would have lost a couple of KG's last night and didn't want to get depressed about it :evil:

Abs:

Swiss ball crunches with 30kg added - 4 sets 8 reps

Superset - Leg drops on swiss ball with 1 arm - 4 sets 8 reps

Ab crunch machine (this thing kicks ass)

Worked up to whole stack on last set - 3 sets 10 reps.

Deadlifts:

130kg for 7

160kg for 8

170kg for 8

160kg for 8

160kg for 8

Biceps:

Barbell Curls

50kg for 10

55kg for 10

50kg for 10

50kg for 10

Dumbell Military curls - seated

20kg for 8

20kg for 10

22.5kg for 10

25kg for 10

[disasterpiece]

The next day being yesterday? The day I had food poisoning? Good one dick head.

Sure bro, come train legs tomorrow night if you want. I'll be on the 4th floor at 6pm doing squats with my trainer. You will see that although I haven't trained them often (as my sport didn't require big legs) I still squat enough to need a spotter. Although I doubt you are man enough to show up - and by the looks of your half assed journal I doubt you are going to show me up :roll: :roll:

They even have a boxing ring up there. Maybe we could do a sparring session afterwards?

u still did a back workout? lol

mate i havent knocked ur training at all so i dont know why ur getting like that.

i think ur bloody strong but i dont understand why u dont put the same amount of effort into legs even if u dont need them for boxing it will look funny have a good upper body and chicken legs. not forgetting u mentioned something about doing bodybuilding.

as for my jhournal who cares i attempted that when i signed up but i obviously cant be f'd recording everything. i know now how to train properly so i dont really care about posting on this site(its a good site tho \:D/ )

[disasterpiece]

Sure bro, come train legs tomorrow night if you want. I'll be on the 4th floor at 6pm doing squats with my trainer. You will see that although I haven't trained them often (as my sport didn't require big legs) I still squat enough to need a spotter. Although I doubt you are man enough to show up - and by the looks of your half assed journal I doubt you are going to show me up

They even have a boxing ring up there. Maybe we could do a sparring session afterwards?

lmao! i know wat leg u two are going to train together :pfft:

yeh thats us :clap: :pfft:

[biggurl27]

Chicken legs!! :shock: :pfft: Can't be having that Sam, look forward to seeing your leg post tonight :wink:

[2guns]

as for my jhournal who cares i attempted that when i signed up but i obviously cant be f'd recording everything. i know now how to train properly so i dont really care about posting on this site(its a good site tho )

i know wat u mean, the novelty of a journal wears off within a couple of weeks

[biggurl27]

:poked: Did you do your leg training with Joe Ulberg last night?

[SamWelly]

He couldn't make it last night, but I did a leg workout anyway.

Behind Neck Squats:.

5 sets - 6 to 8 reps

Leg Press:

5 sets - 10 reps

Leg Curls:

4 sets 10 reps

Lunges with Dumbells:

3 sets 8 reps each side.

[biggurl27]

Yeah what was the weight on those bo?

[SamWelly]

Enough

[biggurl27]

Sam you haven't been training legs in the past with your boxing, so weights aren't going to be up there like your upper body, but in saying that you have time/age on your side and you will increase your weights and the size of your legs super fast as you have great genetics. You should just pop your weights on your journal and if anyone takes the piss you can bitch slap them :pfft: and also be happy in knowing you be doing more than most within weeks.

[2guns]

... yeah sam put your weights up.. no bullshitting either!

[SamWelly]

I plan to be squating around the 200kg in July. Still trying to get my form up to standard. Will put the weights up when I am doing the excersizes properly - Keep going wayyyy too low on my squats.

[samoan_muscle]

I plan to be squating around the 200kg in July. Still trying to get my form up to standard. Will put the weights up when I am doing the excersizes properly - Keep going wayyyy too low on my squats.

Shucks...lol...you should be squatting that already...ass to grass too

Didnt know there was such a thing as wayyy too low...