divine proportion

[poos_n_wees]

Exercise 1weighted pull ups

Bw x 5

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

Bw x 8

Wooot! 8)

[craig.j]

Date 5/7/08

Workout: quads, glutes, calves

Exercise 1 squats

20 x 12

60 x 5

100 x 2

120 x 1

140 x

130 x 1

90 x 6,7,8,9,10,11,12

Exercise 2 Leg extensions

3 plates x 12

4 plates x 12

3 plates x 12

Exercise 3 leg press

80 x 12

120 x 12

160 x 12

Exercise 4 seated calf raise

35 x 25,25

tried some high rep training on the legs today, geeez they r tough alright. legs got a good pump!

[craig.j]

Date: 6/7/08

Workout: chest and back

Exercise 1 db flat bench press

22 x 15,12

30 x 12

35 x 9,10,9

Exercise 2 seated row (rope)

35 x 15

60 x 12

48 x 12,12,12

Exercise 3 incline db bench press

28 x 12

35 x 10

28 x 10

Exercise 4 bent over row

20 x 20

60 x 12,12,12

Exercise 5 pec deck

I used this mainly as a stretch, about 54kg I think

Exercise 6 face pulls

40 x 25,20

[SoaringSwine]

Date 5/7/08

Workout: quads, glutes, calves

Exercise 1 squats

90 x 6,7,8,9,10,11,12

tried some high rep training on the legs today, geeez they r tough alright. legs got a good pump!

That looks familiar!

[craig.j]

Date 5/7/08

Workout: quads, glutes, calves

Exercise 1 squats

90 x 6,7,8,9,10,11,12

tried some high rep training on the legs today, geeez they r tough alright. legs got a good pump!

That looks familiar!

:oops: caught out!

haha, it looked good so i thought id give it a go. really wanted a spew after, ps i can bearly walk today :doh:

[craig.j]

i found a measuring tape the other day and my arms havent grown in like 6months (40cm flexed) so i decided to hammer them. Mabe a bit of an over kill....

Date 8/7/08

Workout: Arms

Warm up: cable bi’s and tri’s

Exercise 1 incline db curls

15 x 6

16.5 x 6,5

19.5 x 5

Exercise 2 bench dips (drop sets)

Bw x 15

Bw +80kg x 12, bw + 60 x 10, bw x 40 x 3, bw x 10

Bw +80kg x 8, bw + 60 x 8, bw x 8

bw + 60 x 8, bw+40 x 8, bw + 10

Exercise 3 eccentric bb curls

47 x 6,6,4

Exercise 4 seated Tricep press

22 x 15

35 x 12

40 x 7

35 x 7

Exercise 5 bb preacher curls

26 x 10,8,7

Exercise 6 Tricep pushdowns w/ rope

80 x 35

50 x 32

30 x 30

Exercise 7 cable hammer curls w/rope

50 x 20

Will probably add an arm workout into my week and add some calf raises in there to

[craig.j]

Date 9/7/08

Workout: lower back and hamstrings

Exercise 1deadlifts

60 x 12

100 x 8

120 x 8,8

140 x 6 (stoked)

Exercise 2 leg curls

50 x 12, 12

One leg down

30 x 6,6 on each leg

Exercise 3 incline walking lunges

27 x 5,5,5

Exercise 4 seated calf raises

35 x 30, 25

60 x 20

50 x 20

25 x 17

Average workout, my partner wasn’t feeling too well tonight, and sorta dragged me down too. All good tho, managed some heavier deads tonight so that’s good! Just gonna have to smoke them next time.

[Luigi]

Date 9/7/08

Workout: lower back and hamstrings

Exercise 1deadlifts

60 x 12

100 x 8

120 x 8,8

140 x 6 (stoked)

well done

so have you set yourself goals for this ? e.g. you wanna deadlift 200 by december ?

[craig.j]

well done

so have you set yourself goals for this ? e.g. you wanna deadlift 200 by december ?

mmmm, nah i havent really made any real goals in the way of strength increasments... mabe i should.... ok

craigs side goal: is to increase his total in bench,dead and squat by 35kg by the end of the year

that seems quite easy, although i have a few obsticles coming up that may affect how well this and dieting will go..

[poos_n_wees]

Whoaa.. 6 reps of your PB?! Damnnnn.. :twisted:

Just curious, have you ever worked to see what your 1 rep max is?

craigs side goal: is to increase his total in bench,dead and squat by 35kg by the end of the year

Mean. Now that you're working towards a goal weight, I'm betting you'll surprise yourself and go further given your past lifts :nod:

[craig.j]

Whoaa.. 6 reps of your PB?! Damnnnn.. :twisted:

Just curious, have you ever worked to see what your 1 rep max is?

craigs side goal: is to increase his total in bench,dead and squat by 35kg by the end of the year

Mean. Now that you're working towards a goal weight, I'm betting you'll surprise yourself and go further given your past lifts :nod:

hey poos_n_wees, thanks for the motivation, my best lift in the deadlift is 160, which i got a few sessions back. im probably going to put most of my effort into raising my squat up, hopefully to 150 and deadlifts to 170, which leaves 5kg to be picked up somwhere else.

[SoaringSwine]

hey poos_n_wees, thanks for the motivation, my best lift in the deadlift is 160, which i got a few sessions back. im probably going to put most of my effort into raising my squat up, hopefully to 150 and deadlifts to 170, which leaves 5kg to be picked up somwhere else.

If you have access to one of these start doing them! Your squat and deadlift will thank you for it.

[Luigi]

hey poos_n_wees, thanks for the motivation, my best lift in the deadlift is 160, which i got a few sessions back. im probably going to put most of my effort into raising my squat up, hopefully to 150 and deadlifts to 170, which leaves 5kg to be picked up somwhere else.

If you have access to one of these start doing them! Your squat and deadlift will thank you for it.

iv seen a lot about these posted lately but never actually seen one in person how do they work ??

[SoaringSwine]

Feet up against the metal plate between the pads, knees on the big pad. Lower yourself so your body is straight (or further if you wish to emphasise the glutes) and bring yourself back up, best if you don't bend at the hips.

[craig.j]

Date 10/7/08

Workout: shoulders and lats vertical push pull

Exercise 1 db shoulder press

14kg x 12, 10

22 x 10,10

27.5 x 7, 6, 5

27.5 x 4, 22 x 2, 12.5 x 10

Exercise 2 pullups

Bw x 8

Bw + 15kg x 8, 6+2N 6+1N

Bw x 2 (haha)

Exercise 3 Seated db flies

9kg x 12, 10, 10

Then did some extra super set stuff didn’t record them

Exercise 4 individual lat pull downs

60kg x 12, 12, 4

Exercise 5 shrugs on hammer strength

70kg various reps

110kg x holds

Exercise 6 individual db rows

35kg x 10, 9

[craig.j]

Date12/7/08

Workout: legs

Exercise 1squats

60 x 10

100 x 5

120 x 3

140 x 0

120 x 3

100 x 12

120 x 3, 3

Exercise 2 leg press

80 x 12

120 x 12

240 x 12

260 x 2 ish

120 x 25

Exercise 3 calf raise

135 x 30, 25, 20, 20

Bw x 50

Exercise 4 individual leg extentions

21 x 12

30 x 12

12 x 12

another killer leg workout! definatley gonna be sore tomorrow :?

[poos_n_wees]

Killer alright. 7 sets of 12rep leg press!

Exercise 4 leg press

21 x 12

30 x 12

12 x 12

...Or was this on a different machine?

[craig.j]

Killer alright. 7 sets of 12rep leg press!

Exercise 4 leg press

21 x 12

30 x 12

12 x 12

...Or was this on a different machine?

my bad, :grin: single leg extentions.

i dont really worry too much about the weight on these, just go for the squeeze at the top

[craig.j]

Date 14/7/08

Workout: chest and back

Exercise 1seated row with rope

42 x 15

60 x 12, 10, 8

Exercise 2 bb bench press

20 x 20

60 x 12

100 x 4 (2 assisted)

90 x 6

80 x 6 ( eh wha?)

Exercise 3 bent over row

60 x 12

70 x 10, 8, 8

Exercise 4 db flies

17.5 x 15, 15, 12, 12

Exercise 5 one arm row

35 x 10, 8, 8+2N

Exercise 6 chest dips

Bw x 20, 12, 10 (real slow on all sets)

felt real weak on chest for some reason :evil: ? not sure what was going on thea???? oh well pretty good workout none the less

[craig.j]

Date15/7/08

Workout: arms

Exercise 1db curls

11.5kgx 10,10

22kg x 7

15.8kg x 10, 8

Exercise 2 skull crushers

25 x 15, 15

35 x 12, 12, 10

Exercise 3 bb curls pronated grip + bench dips

(13.5 x 15, 15, 15, 15, 15) + dips to failure

Exercise 4 Tricep push downs

60 x 12

72 x 9, 10 8

50 x 15

Exercise 5 1 arm cable curls

24 x 12

30 x 10, 9

24 x 12, 10

12 x 15

Exercise 6 kick backs

6kg x 12, 12, 12

[Mikey6]

Exercise 5 1 arm cable curls

24 x 12

30 x 10, 9

24 x 12, 10

12 x 15

Cable curls, I do those too, good for a pump and easy on the elbows.

good when mixed in with something more staple like preachers.

[craig.j]

Date 16/7/08

Workout: back and hammies

Exercise 1 deadlifts

12 x 12

60 x 12, 10

100 x 8

120 x 7

140 x 4

160 x 1

170 x 0

160 x 0

120 x 10, 6

Exercise 2 calf raises

130 x 30, 25, 25

Bw x 50, 30, 12, 20(quickies)

Exercise 3 leg curls (two legs up one leg down)

30 x 12, 12, 12 double legs+ 8

I had a mad session on deadlifts, just practicing with form to see what works for me. I managed to get the 160 up quite easy was going to try for 165, although there weren’t the weights required within a 5m radius so just grabbed some 5kgs

[poos_n_wees]

I had a mad session on deadlifts, just practicing with form to see what works for me. I managed to get the 160 up quite easy was going to try for 165, although there weren’t the weights required within a 5m radius so just grabbed some 5kgs

Good stuff man :nod: Getting dangerously close to a new PB

I noticed you missed the 170kg, but where in the lift did it fail?

[craig.j]

Date 17/7/08

Workout: push pulls vertical

Exercise 1 smith machine shoulder press

20kg x 15, 15

40kg x 6, 6, 6

Exercise 2 pull ups

Bw x 12, 10, 6+4N, 5+3N

Exercise 3 seated db shoulder press

(30 x 4, 20 x 12, 11 x 12) one set

(20 x 15, 11 x 12) second set

Exercise 4 lat pull downs

105 x 12

135 x 10 (shit technique)

125 x 12 (much better)

Exercise 5 face pulls

40lbs x 20, 15, 15

Other News: I had to cut this w/o short as I was talking my girlfriend out to dinner tonight, it is this little Chinese restaurant down the road. Good food. Cheap and no waiting :grin:

[Luigi]

Other News: I had to cut this w/o short as I was talking my girlfriend out to dinner tonight, it is this little Chinese restaurant down the road. Good food. Cheap and no waiting :grin:

cats or dogs ?