POWERLIFTING

[Specter]

Scroll down for pic then scroll thru once on photos., page 7 and 12 also.

Chest

Dumbell Press (The next chest training session I use the Barbell Press..vice versa.)

100kg x 10, 9, 8, 7, next set goes until failure.

Incline Bench Press

80kg x 10, 10, 10, 10

Flat bench Flyes

50kg x 10, 10, 10, 10

Decline Press

80kg x 10, 10, 10, 10

Biceps

V Bar Curls

50kg x 10, 10, 10, 10

Alternate Hammer Curls

30kg Dumbell

10, 10, 10, 10

Concentration Curls

23kg x 10, 10, 10, 10

Cable Bicep Curls

60kg x 10, 10, 10, 10

Triceps

Cable Press downs

95kg x 10, 10, 10, 10

Skull Crushers

V Bar-50kg x 10, 10, 10, 10

Tricep Dips

113kg x 10, 10, 10, 10

Rope Pull downs

50kg x 10, 10, 10, 10

Shoulders

Shoulder Dumbell Press

35kg Dumbells x 10, 10, 10, 10 - Next set until Failure

Side Raises (Smith Machine)

70kg x 10, 10, 10, 10

Front Raises-Alternate (Dumbells)

17kg x 10, 10, 10, 10

Rear Delts (Dumbells)

15kg x 10, 10, 10, 10

Traps

Shrugs (Smith Machine)

160kg x 12, 10, 10, 10, 10, 10, 10

Back

Widegrip Chinups

10, 10, 10, 10

Deadlifts

140kg x 10, 10, 10, 10

Smith Machine Rows

120kg x 10, 10, 10, 10

Lat Pull Downs

80kg x 10, 10, 10, 10

T Bar Rows

70kg x 10, 10, 10, 10

Legs

Quads

Squats

140kg x 10, 10, 10, 10, next set until failure

Angled Leg Press

200kg x 10, 10, 10, 10

Leg Extensions-Smith Machine

119kg x 10, 10, 10, 10

Lunges

4 sets x 10 on smith machine

40kg

Finish off with Stairs if I have enough time.

Hamstrings

Stiff Legged Dead Lifts.

100kg x 10, 10, 10, 10

Standing Leg Curl

28kg x 10, 10, 10, 10

Lying Leg Curls (Smith Machine)

50kg x 10, 10, 10, 10

Seated leg Curls (Smith Machine)

40kg x 10, 10, 10, 10

Calfs

Standing Calf Raises

148kg x 12, 12, 12, 12, 12

Seated Calf Raises

40kg x 12, 12, 12, 12, 12

Calf Raises (Seated Smith Squat Machine)

169kg x 15, 15, 15, 15, 15

I usually vary a lot of these excercises with other diferent excercises on alternate training weeks so I dont get bored and my muscles dont get use to the training.

[disasterpiece]

How do you do side raises on a Smith Machine? :doh:

[disasterpiece]

Or leg curls for that matter...

[Specter]

How do you do side raises on a Smith Machine? :doh:

Well, I Usually alternate between dumbells and smith machine with my side raises.

Its the machine you sit on facing foward and the arm pads rest on your forearms and you bring yourn arms up like you were executing a side raise.

have you not seen one?

As for the leg curls on the smith machine, if you mean the seated leg curls, its like a reverse leg extension, and you can add 5kg - 20kg weight plates to it.

[teamfatboy]

I've seen those machines, but they aren't a Smith...often they're Hammer Strength or Lifefitness or Nautilus or whatever...

I always thought the only thing called a Smith was the balance-compensated sliding bar in a rack?

[Luigi]

was that post one workout or a week ??

and you can dumbell press 100kgs each hand ? thats strong mate.

[Specter]

was that post one workout or a week ??

and you can dumbell press 100kgs each hand ? thats strong mate.

Thats a week workout....and 50kg in each hand without a spotter.....I also meant hammer strength machine........guess I was just use to the smith brand machines I used in the UK....

[Specter]

I never feel like I push myself any harder when training, seems like I am stuck in the plateau.....I need a training partner I reckon...

[Specter]

Well, its 8:50am Sunday Morning and I will be heading down to the gym to train my legs, then after that Im going to use one of my remaining free sun tan session and then sit in the spa for a while. I really need to work on my diet especially after July as I want to start cutting up........Just got myself a gym membership at Les Mills which has 13 months left on it, which I bought off someone on TM.

When i get the time I will post sone half arsed photos on here and a half arsed diet....but will keep everyone posted...

[diamond]

if you want to push yourself then i suggest you ditch the 10 reps for everything, start hitting 6 max and bump your weight up.

[Specter]

6 reps max and up the sets and weight? or just 6 rep max?

[diamond]

try and get 6 reps even if you need a spot to get the last one or 2. do fewer sets but increase your weights on everything.

try and stick to mainly compound stuff.

bigger weights = bigger muscles.

[Specter]

Awesome..its still here :pfft: Today Im going to post up my training log. so here goes.

Rest Day. SWEET! :pfft:

[nzmusclemonster]

Just got myself a gym membership at Les Mills which has 13 months left on it, which I bought off someone on TM.

Sorry to hear that.

Looks as though you're throwing some good weights around.

[Specter]

Just got myself a gym membership at Les Mills which has 13 months left on it, which I bought off someone on TM.

Sorry to hear that.

Looks as though you're throwing some good weights around.

thats les mills has like a couple months left on it...plus I just cancelled my membership at Bodyworks the other day...

[teamfatboy]

Just got myself a gym membership at Les Mills which has 13 months left on it, which I bought off someone on TM.

Sorry to hear that.

Looks as though you're throwing some good weights around.

thats les mills has like a couple months left on it...plus I just cancelled my membership at Bodyworks the other day...

Shame, mate... but yep, anyone who can shoulder press 50kg db's is def throwing some good weights around!

[Specter]

Sorry to hear that.

Looks as though you're throwing some good weights around.

thats les mills has like a couple months left on it...plus I just cancelled my membership at Bodyworks the other day...

Shame, mate... but yep, anyone who can shoulder press 50kg db's is def throwing some good weights around!

Kinda jumped ahead of myself due to change of circumstances, will now be cancelling my cancelation notice at bodyworks and keeping my membership there.... :roll: Anyway..i was thirsty and decided to get up at this crazy hour to get a 1L of water down me....will be training real early this morning on my back.

[Specter]

Right..

Back Workout.

Deadlifts.

(Warmup) 10x60kg, 10x60kg.

12x100kg, 12x100kg, 12x100kg, 12x100kg

Cable Pulldowns(widegrip)

10x84kg,10x84kg,10x84kg,9x84kg

Dumbell Rows

10x45kg, 10x45kg,10x45kg,10x45kg

Close Grip Cable Rows.

10x91kg, 10x91kg, 10x91kg, 10x91kg

Finished off with 30min walking on treadmill.

[biggurl27]

Wot no chin ups and pull ups???? Your new avatar is worse btw

[Specter]

Wot no chin ups and pull ups???? Your new avatar is worse btw

Nah...will throw in some pull ups next back workout, just trying to gauge where I am at with my back as kind of been doing muddled training lately.....so quite happy with that..will be going heavier next time though..

as for my avatar...just unleashing the demon in me lately..

[Luigi]

bit light on the deadlifts arnt ya ??

[biggurl27]

as for my avatar...just unleashing the demon in me lately..

Ewwww I hope you do that in the privacy of your own home

[Specter]

bit light on the deadlifts arnt ya ??

Yeah..was worried about my back still from those ATG squats i did on Monday...got throught it ok..so next session will up it.. :nod:

as for my avatar...just unleashing the demon in me lately..

Ewwww I hope you do that in the privacy of your own home

:shock: wat demon are you talking about?

[steak]

good work bro \:D/

[thatwaslight]

Pics?