divine proportion

[craig.j]

Date 4/8/08

Workout: chest

Exercise 1bb bench press

60 x 8

100 x 3

90 x 6, 6, 4

80 x 6

60 x 15

Exercise 2 db decline bench press

18kg x 12, 12, 12

Exercise 3 db incline press

32 x 7

28 x 11, 9

Exercise 4 chest press machine

49 x 20, 20, 20, 17

I tried wearing a belt when doing my bench at the start, it didn’t feel like it was doing much, although numbers were up on previous lifts. This w/o gave me an idea of where to start with the 5x5 program next week.

[craig.j]

Date 5/8/08

Workout: back

Exercise 1machine seated row

42 x 12

64 x 12

70 x 9, 8

Exercise 2 individual lat pulldowns

42 x 12

54 x 12

60 x 9, 8, 9

Exercise 3reverse pec deck

42 x 12 (pronated grip)

35 x 12 (neutral grip)

32 x 12

Exercise 4 machine t – bar rows

40 x 12

60 x 8

50 x 12, 12 (cheated a lil with legs on the last ones)

Exercise 5 Preacher Curls with EZ bar

28 x 12 (short grip), 9 (wide grip)

Exercise 6 eccentric chins

Bw x 40 sec

This was a shorter w/o this avo as I was running late for class but worked none the less. The only problem was that I left my gym clothes and shaker in a lecture, which could be a little embarrassing when picking up

Other news: my gym partner was kicking a boxing bag in the weekend and destroyed his previously operated on ankle which sux. You may notice that many of the lifts I am doing for the rest of the week are sitting or supported to help him.

[craig.j]

oh no didnt record weights today! I forgot my weight book and have no idea of the weight.

Date 6/8/08

Workout: arms

Exercise 1 single arm cable curls x 3

Exercise 2 dips x 3

Exercise 3 bb curls x 3

Exercise 4 tricep press X3

Exercise 5 db 21’s x 3

Exercise 6 skull crushers x 3

Exercise 7 hammer curls across body x 3

there done and dusted will remember next time :doh:

[craig.j]

Date7/8/08

Workout: legs

Exercise 1squats to box (just below parallel)

20 x 10, 10

60 x 12

80 x 12

90 x 12, 12

95 x 10, 9

90 x 8

Exercise 2 calf raises

150 x 15, 15, 15, 15

130 x 20

Exercise 3 abs

3 sets of 12 leg raises

Exercise 4 leg press

180 x 12, 12, 12, 12

This was a pretty good w/o. It was the first time in a while for box squats, I forgot how much they target your hamstrings and glutes as you need to sit into them more. Apart from that all good!

[craig.j]

alright up to the bay of islands for 7 weeks. im on my last teaching practicum, I can't wait to get it out of the way so I can start earing! eyahya

[craig.j]

OK Im back from my teaching practicum and all qualled out. Im glad but sad that Uni is over :?

while i was on practicum i managed to either A) slip one of my lumbar diska or B tear a ligament. Ive been going to physio but it is a slow process. Ive entered my cutting phase of my program and i think im into the single digits now 8)

Im still doing most of my workouts appart from deadlifts but have lost a little strength because of the time off. I'l start recording my exercise (weights and cardio) again to keep my motivation up.

oh and Luigi F.U for beating my bench :evil:

[poos_n_wees]

Ive entered my cutting phase of my program and i think im into the single digits now 8)

Woooooot \:D/