divine proportion

[Mikey6]

135 x 10 (shit technique)

125 x 12 (much better)

Exercise 5 face pulls

40lbs x 20, 15, 15

Shit Tech?, which grip you using?

and WTF is a face pull??? just wondering?

Is it when you hook your nose with your fingers and pull yourself around the gym? :pfft:

[craig.j]

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 ?

bita both i think

[craig.j]

135 x 10 (shit technique)

125 x 12 (much better)

Exercise 5 face pulls

40lbs x 20, 15, 15

Shit Tech?, which grip you using?

and WTF is a face pull??? just wondering?

Is it when you hook your nose with your fingers and pull yourself around the gym? :pfft:

it was a wide grip pulldown. the shit technique was due to the weight being too heavy, i was using a bit of momentum and bi's for the movement.

a face pull is a row sort of but you bull towards your face. I do mine like this

http://www.youtube.com/watch?v=kexr7CqnVng

[Mikey6]

135 x 10 (shit technique)

125 x 12 (much better)

Exercise 5 face pulls

40lbs x 20, 15, 15

Shit Tech?, which grip you using?

and WTF is a face pull??? just wondering?

Is it when you hook your nose with your fingers and pull yourself around the gym? :pfft:

it was a wide grip pulldown. the shit technique was due to the weight being too heavy, i was using a bit of momentum and bi's for the movement.

a face pull is a row sort of but you bull towards your face. I do mine like this

http://www.youtube.com/watch?v=kexr7CqnVng

000000h I see

why do you do these?

just out of interest

[craig.j]

Date20/7/08

Workout: legs

Exercise 1squats

20 x 12

60 x 10

90 x 6,7,8,9,10,11,12,4(lower back problem)

Exercise 2 seated calf raise

50 x 20, 15,20 (faster pase), 15

25 x 15

Exercise 3 leg press

200 x 12, 12

Exercise 4 leg extensions

47 x 12

54 x 12, 12

47 x 12

Im probably going to have to start working on my flexibility in my hammies and lower back, its starting to affect my progress as it is the weakest link in my squats :doh:

[craig.j]

135 x 10 (shit technique)

125 x 12 (much better)

Exercise 5 face pulls

40lbs x 20, 15, 15

Shit Tech?, which grip you using?

and WTF is a face pull??? just wondering?

Is it when you hook your nose with your fingers and pull yourself around the gym? :pfft:

i think that will explain everything 8)

viewtopic.php?f=3&t=3449

[craig.j]

Date 22/7/08

Workout: chest and back horizontal

Exercise 1db press

20kg x 12, 12

34 x 12, 10, 8, 9, 8, 8, 8, 9, 9, 8, 8, 8 (about that many, lost count)

Exercise 2 db rows

34 x 8, 8, 8, 8, 8 (shoulda done more I know

Exercise 3 dips

Bw x 27, 20

Exercise 4 cable rows

42kg x 20

48 x 15

I let my back down this workout :oops: I was aiming for a lot of volume for a change as it seems to be working for my legs

[Luigi]

haha thats a pretty random workout man

let me know if you find the vlolume works for the back as i too have just up'd my reps to around 10-12 for every set on back instead of 6-8

[craig.j]

Date 24/7/08

Workout: back n hamz

Exercise 1 deadlifts

60 x 10, 12

100 x 8,

140 x 4

100 x 10, 12

Exercise 2 calf raises

120lbs x 20

Exercise 3 leg curls

25kgs x 15, 12, 12

20 x 12

Exercise 4 seated calf raises

25kg x 20, 30, 20, 20

an average workout to say the least. My back hadn’t recovered since my squats on Sunday which sucked!!! Its surprising how many exercises use you lower back :doh:

[craig.j]

haha thats a pretty random workout man

let me know if you find the vlolume works for the back as i too have just up'd my reps to around 10-12 for every set on back instead of 6-8

yea bro real random :grin:

my gym partner got there towards the end of my set, so just kept going

[Mikey6]

Date 24/7/08

Workout: back n hamz

Exercise 1 deadlifts

60 x 10, 12

100 x 8,

140 x 4

100 x 10, 12

Exercise 2 calf raises

120lbs x 20

Exercise 3 leg curls

25kgs x 15, 12, 12

20 x 12

Exercise 4 seated calf raises

25kg x 20, 30, 20, 20

Good stuff bro.... strong

:nod:

[craig.j]

Date 24/7/08

Workout: back n hamz

Exercise 1 deadlifts

60 x 10, 12

100 x 8,

140 x 4

100 x 10, 12

Exercise 2 calf raises

120lbs x 20

Exercise 3 leg curls

25kgs x 15, 12, 12

20 x 12

Exercise 4 seated calf raises

25kg x 20, 30, 20, 20

Good stuff bro.... strong

:nod:

it was actually a weak day for me bro. I can usually get 140 for 6 and 3 sets of 12 at 100... my back was still a lil sore :cry:

[craig.j]

Date 26/7/08

Workout: upper body

Exercise 1 bench press

60 x 12, 12

80 x 8, 8, 6, 6, 6,

Exercise 2 pull ups w/g

Bw x 6, 6, 6, 6, 7, 7, 6

8min on bike

Exercise 3 bent over rows

20 x 12

60 x 8, 8, 10, 10, 10

Exercise 4 seated db press

20 x 10, 10 , 10, 10, 10

Exercise 5 incline db flies

18kg x 12, 6

Exercise 6 rear delt side raises

10, 8

the colours are what i super setted together ( sorry for the yellow)

I did a drop set of biceps and triceps after this, didn’t really record tho.

[craig.j]

Date 28/7/08

Workout: legs

Exercise 1front squats

20kg x 12

50 x 12

70 x 6

50 x 8

Exercise 2 leg press

40 x 12

120 x 12

200 x 12

260 x 10

120 x 31

Exercise 3 calf raises

130 x 25

Bw x 50

110 x 25

Bw x 50

70 x 25

Bw 50

Exercise 4 leg extensions

25 x 15

35 x 15

45 x 15

im having real trouble with front squats, my problem is that the bar slips down my forearm at the bottom of the squat. ive tried a clean grip but my wrists arent flexible enough does any1 have any tips for me? cheers!

[craig.j]

Date 29/7/08

Workout: chest

Exercise 1 dips

Bw x 12

Bw + 15 x 12, 12

Exercise 2 bb bench press

60 x 10

100 x 2, 3

70 x 12, 10, 10, 9, 8

Exercise 3 incline db bench press

20 x 12, 12, 12, 12, 13, 17

Exercise 4 pec deck flies

48kg x 12, 15, 20, 15

Exercise 5 chest press

70kg x 10, 10, 8

54kg x 15

over kill on chest? probably...

[Luigi]

thats a lot of chest alright.... but whatever works for ya!

[poos_n_wees]

im having real trouble with front squats, my problem is that the bar slips down my forearm at the bottom of the squat. ive tried a clean grip but my wrists arent flexible enough does any1 have any tips for me? cheers!

This thread might help: Front Squats: Hand Position

[craig.j]

Date 30/7/08

Workout: back

Exercise 1seated row

42 x 15

54 x 12

60 x 10

48 x 12, 12

Exercise 2 pullups

w/g bw x 8

neutral grip bw x 8, 6, 6, 5+3N

Exercise 3 t-bar machine

20kg x 12

40kg x 12

60kg x 10

50kg x 12

60kg x 10

Exercise 4 individual grip pulldowns

42kg x 12

54kg x 12, 12, 12

Exercise 5 1 arm db rows

24kg x 12, 12, 12

Exercise 6 abs

Various: first time in ages! Better start now to get them in shape for summer!

im having real trouble with front squats, my problem is that the bar slips down my forearm at the bottom of the squat. ive tried a clean grip but my wrists arent flexible enough does any1 have any tips for me? cheers!

This thread might help: Front Squats: Hand Position

thanks poos!! i was gonna try with the straps today but forgot, I definatley like the idea of them :nod:

[craig.j]

Date 31/7/08

Workout: arms and shoulders

Exercise 1 upright rows

16kg x 20

22kg x 12, 15, 15, 15

Exercise 2 tricep pushdowns

54kg x 15, 15, 10

Exercise 3 c/g bench press

40 x 20, 20,

50 x 15, 15

Exercise 4 seated db curls

14 x 10, 8

18 x 7

14 x 8, 8

Exercise 5 db flies

7kg x 20, 15, 15, 15, 15

Exercise 6 calf raises

130 x 20 slow, 25 fast, 20 slow, 20 fast

once again colour for s/s. an alright workout, the s/s triceps smoked me and the db flies were way harder than they should have been! I think it was the front squats the other day cauz ive still got bruises :clubbed:

[Luigi]

so hows the very high reps working, seeing any improvement yet ?

[craig.j]

so hows the very high reps working, seeing any improvement yet ?

yea ive seen some improvements! Il tell you tonight when I re-measure my girths. Im probably going to go for a 5x5 program after this to get some strength back, where I hope to make some good gains in mass after the lighter weights. I can tell you now my calves have grown!

sets, sets and sets for them and il grow!

[craig.j]

Date 2/8/08

Workout: lower back and hamstrings

Exercise 1 deadlifts

40 x 12

80 x 12

100 x 12

140 x 6, 4 :?

I had a break now as my back was killing me, I did some seated calf raises

80 x 12, 12

Exercise 2 abs

Various exercises, didn’t go too hard out

Exercise 3 seated calf raises

25 x 30, 25, 25, 25

45 x 18, 20(fast) 15

Exercise 4 hamstring curls

40 x 8

70 x 6, 8, 8 (negatives)

30 x 12

25 x 15

I was supposed to do my measurements yesterday although was too hard out doing a killer assignment, so I’ll post up my before and afters (for july) tomorrow, as i've just got back from the gym and doing want to cheat today!

[craig.j]

4/7/08 1/8/08

Chest # 98

Stomach 82 81

Calves 38 37.5

Arms 39.75 40

Quads 58 61.5

sorry i couldnt figure how to make the table look right,

the chest measurement was wildly inaccurate so decided not to put it on, first thing to note is the calves decreasing in size OWTF! ive been smashing them lately and they look bigger so I cant understand that one? on the whole tho small, steady improvements for the month so im happy with that,

I'l try to make this a regular thing :nod:

[Luigi]

nice improvment on the quads

maybe you have just added muscle and dropped fat on your calfs which would explain why they look bigger even though they are smaller.

[craig.j]

nice improvment on the quads

maybe you have just added muscle and dropped fat on your calfs which would explain why they look bigger even though they are smaller.

id like to believe it aye but it could be anything, oh well :roll: Im starting a 5x5 program for my compounds and keep the higher reps for isolation exercises. im going to slowly start lifting the weights!