First BB Novice Comp(August 2009)

[8pak_1]

Hello to all

Thought I'll post up my workout Journal .

[Laver]

Cool looking forward to having a read!

[poos_n_wees]

Good luck with this! Look forward to reading 'bout your progress

[8pak_1]

Aprils Workouts Consist of

Monday ' Legs

Tuesday ' shoulders and arms

Thursday ' Chest,Abs

Friday ' back

Mays Workouts consist of

Mondays ' Shoulders, Back

Tuesday ' Chest,Arms

Thursday ' Legs

Friday ' Calfs,Abs

[Optimass]

Mays Workouts consist of

Mondays ' Shoulders, Back

Tuesday ' Chest,Arms

Thursday ' Legs

Friday ' Calfs,Abs

Hey - just an observation ....

If you do shoulders mon / chest on Tuesday - you're putting a lot of load on your front deltoid in a short time frame - not really enough time to recover and get the most out of each body part.

mon Chest / Bicep

tue Back

thu Shoulders / Tricep

fri Legs

could be another option ... Good luck - your first show is never your last!

[8pak_1]

Thanks for that optimass i will see my training partner and see if he can put thos options in to play for nxt months program. Because my program changes every month.

[8pak_1]

2days workout

Back.

Seated Cable Rows; set 1 x 10reps/weight 185lbs

set 2 x 10reps/weight 200lbs

set 3 x 10reps/weight 300lbs

set 4 x 10reps/weight 300lbs

T Bar Rows; set 1 x 10reps/weight 40kgs

set 2 x 10reps/weight 80kgs

set 3 x 7reps/weight 100kgs

set 4 x 10reps/weight 80kgs

Wide lat pulldowns; set 1 x 10reps/weight 185lbs

set 2 x 10reps/weight 190lbs

set 3 x 10reps/weight 220lbs

set 4 x 10reps/weight 220lbs

Close grip pulldowns;set 1 x 10reps/weight 190lbs

set 2 x10reps/weight 220lbs

set 3 x10reps/weight 220lbs

set 4 x10reps/weight 220lbs

Shoulders.

Shoulder Press Machine; set 1 x10reps/weight 140lbs

set 2 x10reps/weight 140lbs

set 3 x10reps/weight 140lbs

set 4 x10reps/weight 140lbs

Upright Rowing; set 1 x10reps/weight 35lbs

(On back the floor)set 2 x10reps/weight 50lbs

set 3 x10reps/weight 50lbs

set 4 x10reps/weight 50lbs

DB Side Raisers; set 1 x 10reps/weight 10kgs DB

set 2 x10reps/weight 10kgs

set 3 x10reps/weight 10kgs

set 4 x10reps/weight 10kgs

BB Shrugs; set 1 x10reps/weight 100kgs

set 2 x10reps/weight 100kgs

set 3 x10reps/weight 100kgs

set 4 x10reps/weight 100kgs

[rotangs on]

mon Chest / Bicep

tue Back

thu Shoulders / Tricep

fri Legs

could be another option ... Good luck - your first show is never your last!

Sounds good but IMO biceps should be worked with back, otherwise you're putting excess strain on the biceps in a short time period. As alot of back exercises also hits the biceps. I would just change and put triceps with chest and biceps with back.

[8pak_1]

I have that planned out for nxt months training program because im half way through may.Me and my training partner who is a mr universe(2002 comptitor) change's my program every month.

[Optimass]

mon Chest / Bicep

tue Back

thu Shoulders / Tricep

fri Legs

could be another option ... Good luck - your first show is never your last!

Sounds good but IMO biceps should be worked with back, otherwise you're putting excess strain on the biceps in a short time period. As alot of back exercises also hits the biceps. I would just change and put triceps with chest and biceps with back.

Your right mate - apologies tue legs /fri Back ---- I'm current doing my own training mon chest & bi and tues back as I'm trying to fatigue my biceps as I want my back to do most of the work. By doing biceps with chest and a seperate back day you get a nice double on the biceps each week.

[8pak_1]

First workout for today

Chest;

BB Bench Press; set 1 x10reps/60kgs

set 2 x10reps/weight 100kgs

set 3 x10reps/weight 140kgs

set 4 x10reps/weight 140kgs

BB Incline Bench Press; set 1 x10reps/weight 60kgs

set 2 x10reps/weight 100kgs

set 3 x10reps/weight 100kgs

set 4 x10reps/weight 60kgs

Cable Crossovers; set 1 x10reps/weight 80lbs

set 2 x10reps/weight 100lbs

set 3 x10reps/weight 100lbs

set 4 x10reps/weight 100lbs

Pec Dec Machine; set1 x10reps/weight 150lbs

set 2 x10reps/weight 150lbs

set 3 x10reps/weight 150lbs

set 4 x10reps/weight 150lbs

ARMS;

Preacher curls;super sets With Tricep Pulldowns(Short bar)

(With Cable & V Handle) set 1 to failure/weight 110lbs

set 2 to failure/weight 110lbs

set 3 to failure/weight 110lbs

set 4 to failure/weight 110lbs

Rope pulls curls;super sets with tricep pulldowns(V rope)

set 1 to failure/weight 110lbs

set 2 to failure/weight 110lbs

set 3 to failure/weight 110lbs

set 4 to failure/weight 110lbs

Concentration curls (1 Arm);super sets with Tricep kickbacks (1 arm)

(With Cable Machine ) set 1 to failure/weight 50lbs

set 2 to failure/weight 50lbs

set 3 to failure/weight 50lbs

set 4 to failure/weight 50lbs

[8pak_1]

Its rest day 2day for me so tommorow will be legs, its a very hard and intense workout with heavy duty weights so I will keep you informed.

[SamWelly]

Chest;

BB Bench Press; set 1 x10reps/60kgs

set 2 x10reps/weight 100kgs

set 3 x10reps/weight 140kgs

set 4 x10reps/weight 140kgs

Shit bro.You are pretty strong! 10 repping 140kg is very good. What do you weigh?

[Optimass]

BB Incline Bench Press; set 1 x10reps/weight 60kgs

set 2 x10reps/weight 100kgs

set 3 x10reps/weight 100kgs

set 4 x10reps/weight 60kgs

Agreed 140kg bench all good! .... but why did you drop your weight on the last set incline as your 2nd and 3rd were so strong?

[8pak_1]

I use a spotter for the 140kg bench i could not lift that myself.As for the incline by the time i finshed flat my arms are prtty shakey thats why i do my incline light.My Weight is 99.6kgs at 5 foot 11

2days workout

Legs

Leg extensions; set 1 x10reps/weight 160lbs

set 2 x10reps/weight 180lbs

set 3 x10reps/weight 200lbs

set 4 x10reps/weight 200lbs

Lunges; set 1 x10reps per leg/weight 60kgs

(with BB)set 2 x10reps per leg/weight 60kgs

set 3 x10reps per leg/weight 60kgs

set 4 x10reps per legg/weight 60kgs

Squats; set 1 x10reps/weight 60kgs

set 2 x10reps/weight 100kgs

set 3 x10reps/weight 140kgs

set 4 x10reps/weight 160kgs (with a spotter)

Stiff Legged Deadlifts; set 1 x10reps/weight 60kgs

set 2 x10reps/weight 60kgs

set 3 x10reps/weight 60kgs

set 4 x10reps/weight 60kgs

[8pak_1]

2days workout

Abs;

roman chair sit ups

4 sets to failure

leg raisers;

(with hand pressure)

4 sets to failure

cable crunch's

4 sets to failure

Calfs;

4 sets x 90lbs

4 sets x 170lbs

[8pak_1]

2days workout

back;

Seated cable rows

4 sets of 10 reps/weight 120lbs

180lbs

190lbs

300lbs

T-bar rows;

4 sets of 10 reps/weight 40kgs

60kgs

100kgs

120kgs

lat pulldowns;

(wide grip bar)

2 sets of 10 reps/weight 180lbs

lat pulldowns

(with D handle bar)

2 sets of 10 reps/weight 220kgs

close grip pulldowns;

4 sets of 10 reps/weight 220kgs

Shoulders;

shoulder press;

4 sets of 10 reps/weight 150lbs

shoulder raisers

(DB)

4 sets of 10reps/weight 11kg db

Shurgs;

4 sets of 10reps/weight 140kgs

[8pak_1]

2 Days workout

Chest;

BB bench press flat

set 1 of 10reps/weight 100kgs

set 2 of 10reps/weight 100kgs

set 3 of 6 reps/weight 140kgs

set 4 of 6reps/weight 140kgs

BB Incline Bench;

set 1 of 10reps/weight 60kgs

set 2 of 10reps/weight 100kgs

set 3 of 10reps/weight 100kgs

set 4 of 10reps/weight 100kgs

Cable Cross Overs;

set 1 of 10reps/weight 80lbs

set 2 of 10reps/weight 80lbs

set 3 of 10reps/weight 100lbs

set 4 of 10reps/weight 100lbs

Pec Dek Machine;

set 1 of 10reps/weight 80lbs

set 2 of 10reps/weight 80lbs

set 3 of 10reps/weight 100lbs

set 4 of 10reps/weight 100lbs

Arms;

Preacher Curls on Cable Machine super setting with tricep pulldowns

(with short V handle for biceps and straght short bar for triceps)

set 1 of 10reps/weight 100lbs

set 2 of 10reps/weight 100lbs

set 3 of 10reps/weight 100lbs

set 4 of 10reps/weight 100lbs

Standing rope pulls for biceps super setting with rope pulldowns for triceps

set 1 of 10reps/weight 100lbs

set 2 of 10reps/weight 100lbs

set 3 of 10reps/weight 100lbs

set 4 of 10reps/weight 100lbs

1 arm Standing concentration curls super setting with 1 arm tricep kickbacks

set 1 of 10reps 0n each arm/weight 60lbs

set 2 of 10reps On each arm/weight 60lbs

set 3 of 10reps On each arm/weight 60lbs

set 4 of 10reps On each arm/weight 60lbs