divine proportion

[craig.j]

Date 11/6/08

Workout: shoulders + triceps

Exercise 1: shoulder press

15 x 12

20 x 12

25 x 10, 8, 7

Exercise 2: upright row

17 x 20

37 x 12

27 x 12, 12

Exercise 3: skull crushers

25 x 20

45 x 10, 8, 6

Exercise 4: seated lateral raise

6kg x 20

12.5kg x 10 (momentum)

6kg x 15

12.5kg x 10 (momentum)

6kg x 12

Exercise 5: triceps pushdowns with rope

100lbs x 15, 15, 12, 12

average workout, but got home to fried trout and chips which was mean az!

other news: my brother is coming over from sydney tomorrow so am real excited to catch up! probably going to be missing some days at the gym but really looking foward to it :nod:

[poos_n_wees]

other news: my brother is coming over from sydney tomorrow so am real excited to catch up! probably going to be missing some days at the gym but really looking foward to it :nod:

Aww sweet! Yeah screw the gym for a couple of days.. Have fun 8)

[craig.j]

Date 12/6/08

Workout: back

Exercise 1 pull ups w/g

Bw, 12, 7.5

Exercise 2 chin ups

b/w, 8

Exercise 3 bent over rows

25kg x 12,12,12

Exercise 4 lat pull downs (individuals grips)

39kg x 12

45kg x 12

54kg x 12, 15

Exercise 5 Dead lifts

60 x 9

100 x 9

120 x 3

150 x 0

140 x 1

Exercise 6 Face pulls

100bls x 12,15,15,15

Finished off with some pec stretches and left.

A bit gutted with the miss at 150, although it has been a while sine I hast did them, will definitely have to bring my dead lift strength back up, I’m thinking of making another day for dead lifts and hammies

What does every one think?

It will look something like this

1. Chest

2. Legs

3. Shoulders + arms

4. Upper back

5. Day off

6. Lower back

Any suggestions? I like the look of poos and wees workout split posted earlier, I have never really tried a push pull routine

[samoan_muscle]

other news: my brother is coming over from sydney tomorrow so am real excited to catch up! probably going to be missing some days at the gym but really looking foward to it :nod:

Aww sweet! Yeah screw the gym for a couple of days.. Have fun 8)

Hope you guys have a ball of a time :nod:

[Luigi]

yes indeed.

so just skimmed through your journal is your upper body way stronger than your lower ?

how much you squatting at the moment ?

[craig.j]

yes indeed.

so just skimmed through your journal is your upper body way stronger than your lower ?

how much you squatting at the moment ?

hey i wouldnt say that my upper body is improportional to my lower, i am quite strong at pressing for my weight for some reason, not really sure why.

im squatting 100kg at the mo real deap and narrow. could go heavier with a wider stance i think. thanks for leaving a comment bro! keep up the workouts and good luck for the challenge!

[craig.j]

Date 19/6/08

Workout: legs

Exercise 1: squats

40kg x 15

80kg x 8

100kg x 12

120kg x 2.5

100kg x 8

80kg x 12

Exercise 2: lunges

27.5kg x 10,10,10 (both legs)

Exercise 3 leg press

160 x 8,8,4

Exercise 4 Calf’s

165kg x 15,22,15

This was a very intensive w/o, deffinatley had the shakes afterwards. My squats feel like they are coming up to so that’s cool.

[craig.j]

Date 20/6/08

Workout: horizontal push pull

Exercise 1 db bench press

20kg x 12

25kg x 12

35kg x 11

40kg x 7, 7

Exercise 2 cable row

42 x 12

60 x 12

66 x 12

60 x 12

60 x 10 + 2cheat

Exercise 3 incline bench press

30 x 12

32.5 x 10

32.5 x 5 (took ages to get them settled)

32.5 x 6 + 2 helped

Exercise 4 one arm row

32.5 x 12, 11,10

Exercise 5 decline Pec flies

12.5 x 12, 20

so ive decided to opt for poos split which i think will work for me

1. Horizontal push & pull (lower back, chest - ie. bench & row)

2. Heavy quads; light hammies

3. Day off

4. Vertical push & pull (upper back, shoulders - ie. pullups & shoulder press)

5. Heavy hammies; light quads

6. Day off

7. Day off

[craig.j]

Date23/6/08

Workout: push pull vertical

Exercise 1db shoulder press

20kg x 12

25kg x 8 + 1help,8+1, 5

Exercise 2 w/g pull ups

12 slow

8 +2N

Chins 5

Exercise 3 Standing raises

8kg x 12, 14, 8 + 3N

8kg x 14 L’s

Exercise 4 C/G pull downs

76 x 12

96 x 15

116 x 13, 10

Exercise 5 b/b shrugs

60kg x 15, 20, 10+ hold

Exercise 6 Arnie press

20kg x 9, 5

15 x 10 + pulses

Exercise 7 biceps curls

15ks

[craig.j]

Date 24 june

Workout: back n Hamz

Exercise 1Dead lifts

20kg x 12

60kg x 8

100kg x 8

120 x 12 (PB)

140 x 4 (PB)

160 x 0

160 x 1 (PB………ish) :-s

Exercise 2 lying leg curls

50kg x 12

50kg x 8 + 3N

50kg x 4 + 4N

Exercise 3 calves

135 x 30

195 x 15 + pulses, 20

Exercise 4 Romanian Dead lifts

100kg x 12, 8, 5

This was a solid workout, managed to get the 160 up and nearly lock out which was awesome considering I couldn’t break the floor on the first attempt. I was pretty fatigued after the 120’s so mabe if I was fresher I could have locked it out, oh well. :roll:

Strength gains are coming up and PB’s galore, but my weight is still hovering around the 75kg mark :evil: . When I eat more my BF increases with no extra muscle gain. Any suggestions anyone? Mabe I just have to be patient, lift heavy and eat a lil more

peace out!

[Luigi]

nice work on the deadlift pb... ish

if you bf goes up whenever your gaining id have a look at your diet as thats the obvious thing, post it up and some expert will correct it

just make sure your getting at least 160-200 grams of protein a day, 4-5 litres of water and lots of good clean carbs and you should be sweet

could also take some creatine if your not already.

[craig.j]

Date25/6/08

Workout: chest and back push pull

Exercise 1bench press

100 x 2

110 x 1

115 x 0 (doh)

60 x 25,45,56,68,88,100

Exercise 2 seated row

35 x 25,55, 85, 100

Exercise 3 pec deck

35 x 60, 100

Exercise 4 reverse

21 x 40, 75, 100

Did a real high rep workout for a change, it was really challenging and gave a wikid pump. Im gonna try to do one of these about once a month for a pump up

[craig.j]

Date26 /6/

Workout: legs

Exercise 1leg press

160 x 12

180 x 12

240 x 12

280 x 12

160 x 20 @ third pin

Exercise 2 calf raises

175 x 25

175 x 20

100 x 25, 20

Exercise 3 leg extensions

35 x 20,20

21 x 10 slow and squeeze

was really sore tonight, we kept it low impact, although i still managed to get a few good sets on the leg press. TBH was glad to be leaving the gym!!

next w/o monday! yay

[craig.j]

nice work on the deadlift pb... ish

if you bf goes up whenever your gaining id have a look at your diet as thats the obvious thing, post it up and some expert will correct it

just make sure your getting at least 160-200 grams of protein a day, 4-5 litres of water and lots of good clean carbs and you should be sweet

could also take some creatine if your not already.

1) 5 eggs on toast or baked beans

2) 2 scoope protein (60g) shake with beanut butter

3) can of tuna

4) pre w/o drink 40 - 60g maltodextrine

post w/o drink: 1/2 cup of malto+dextro, about 3g creatine

60g protein

5) steak or chicken or somthing with veges and a few red wines (for the antioxidants of course )

6) protein shake (60g) with oil or a few boiled eggs (12g)

hey bro im gettin the protein, i drink bugger all water in a day tho, none by itself only in coffee, tea and pre and post w/o drinks. i doubt that that will be the missing key tho.

im not really getting enough quality carbs tho, as you can see. mabe i need to boil up some pasta in the morning and add that.to my meals. or wake up early and have an extra meal

[Luigi]

yea your getting enough protein why not try getting it from meats instead of shakes, i have 1 shake a day post w/o dont think its good to have 4 or 5 and yea get on the water, plenty of rest and some more carbs in there.... a lot more clean carbs looks like the only carbs are coming from sugars chuck some rice and pasta in there, and more meat!!!! ..... or fish.

chickens meat right ?

[poos_n_wees]

Solid lifting in here :nod:

How're you finding the training split so far?

[craig.j]

Solid lifting in here :nod:

How're you finding the training split so far?

real good thanks! its letting my legs catch up to my upper which is awsome, i weighed in at 76kg this morning yay, mabe somthing is working.

[craig.j]

Date1/7/08

Workout: chest and back

Exercise 1 bent over row

20 x 20

40 x 12

60 x 12

80 x 10 (average technique)

60 x 12

Exercise 2 BB flat bench press

60 x 12

80 x 5

90 x 7

90 x 5 + 2N

70 x 11

Exercise 3 lying BB row

50 x 12

70 x 6

50 x 12

50 x 12

Exercise 4 incline db press

35 x 7

30 x 10

30 x 8

Exercise 5 bent over reverse cable flies

30 x 12

24 x 12

24 x 12

18 x 12

Exercise 6 chest flies

60 x 12

90 x 9

90 x 5

[craig.j]

Date 2/7/08

Workout: back and hams

Exercise 1 deadlifts

60 x 12

60 x 12

100 x 12

100 x 12

100 x 12

Exercise 2 GHR’s from floor

Body weight 6,6,6

Exercise 3 seated calf raise

25 x 40

50 x 26

50 x 22 + 25 x 10

Exercise 4 lying leg curl

50 x 12, 12

40 x 10 + 2pauses

Exercise 5 calf raises on leg press

78kg x 20

Whole stack x 12

50 x 12

wow, first time doing GHR's very hard. definatley going to be sore tomorrow :nod:

[disasterpiece]

Date1/7/08

Workout: chest and back

Exercise 1 bent over row

20 x 20

40 x 12

60 x 12

80 x 10 (average technique)

60 x 12

Exercise 2 BB flat bench press

60 x 12

80 x 5

90 x 7

90 x 5 + 2N

70 x 11

Exercise 3 lying BB row

50 x 12

70 x 6

50 x 12

50 x 12

Exercise 4 incline db press

35 x 7

30 x 10

30 x 8

Exercise 5 bent over reverse cable flies

30 x 12

24 x 12

24 x 12

18 x 12

Exercise 6 chest flies

60 x 12

90 x 9

90 x 5

u should chuck in a cable pulldown or pullups instead of lying bb row

[craig.j]

i chuck them in on vertical push pull day cuz (tomorrow) watch this space

[disasterpiece]

i chuck them in on vertical push pull day cuz (tomorrow) watch this space

is this what u mean by lying bb row

[craig.j]

i dont get that picture??

im usless at explaining stuff but...

you lie on a bench facing the ground and pull the barbell up towards the bench, then down to a fully stretched position

[craig.j]

http://www.exrx.net/AnimatedEx/DeltoidP ... ltRow8.gif

yea sorta like that, but a full flat bench is what i use

[craig.j]

Date 3/7/08

Workout: vertical pulls

Exercise 1weighted pull ups

Bw x 5

Bw + 10kg x 8+2N,6+2N, 6+2N

Bw x 8

Exercise 2 Shoulder press

20 x 20

50 x 12,8,8

40 x 12

20 x 20

Exercise 3 individual pulldowns

40 x 12

60 x 12

52 x 12

60 x 6 + 46 x 3

Exercise 4 45degree shrugs (db)

20 x 12, 15

Exercise 5 standing shrugs db

32 x 12, 12,6 (grip gave out)

Exercise 6 straight arm pull downs

100lbs x 20,12,12

Exercise 7 Bb curls

40 x 5

50 x 1,1,1,1,1,1

20 x 20