On the long road to success

[marky65]

03/09/08

Weights PM (all in kg)

Biceps

Incline DB Curls - 12 @ 10, 10 @ 11, 8 @ 12, 6 @ 13

DB Bicep Curls - 6 @ 11, 6 @ 11, 10 @ 10

DB Hammer Curls - 10 @ 10, 10 @ 9, 10 @ 10

Triceps

Close grip Bench - 12 @ 20, 10 @ 25, 8 @ 30, 6 @ 35

Skull Crushers - 6 @ 22.5, 8 @ 17.5, 8 @ 20 (need to go up)

Tricep Pushdowns - 15 @ 36, 15 @ 36, 15 @ 42

Havn't done these in a long time so weights a bit low till I get used to doing them again.... :roll:

[marky65]

04/09/08

Cardio 5AM

Treadmill - 30 mins @ 6.5-6.8km/h

Lifecycle - 10 mins

Weights (PM)

Chest

Incline DB Press - 12 @ 16, 10 @ 19, 8 @ 20, 6 @ 26

DB Flat Bench - 8 @ 20, 10 @ 19, 12 @ 16

DB Flyes - 12 @ 12, 12 @ 12

Back

Bent Over Rows - 12 @ 30, 10 @ 45, 8 @ 50, 6 @ 55

One Arm Rows - 10 @ 20, 10 @ 17, 10 @ 17 (dropped to get good form) :nod:

Lat Pulldowns - 15 @ 42, 15 @ 42

Shoulders

DB Shoulder Press - 12 @ 11, 10 @ 12, 8 @ 13, 6 @ 14

DB Side Raise - 15 @ 7, 15 @ 6, 15 @ 7 (damn hard those)

Upright Rows BB - 15 @ 20, 15 @ 20, 15 @ 20

Some weights went up and others down a bit, mainly so I can get into the proper groove of them rather than going heavy and damaging something that doesn't need damaging. :nod: :clubbed: :banging:

[teamfatboy]

That's good going Marky, three big sets for three major muscle groups! Once you get into the groove, the rest will follow.. what's the whole routine look like?

[marky65]

The whole routine is the last 3 days....01/09, 02/09 & 03/09 x 3 with Sunday off..the day of rest...ahhhhh

Still have to be good on the diet though :nod:

It is amazing what spurs you on in your own mind. I originally set my goals on 28/06/08 and one of them was to be in my 87cm jeans after the 16 weeks. Well I just put them on. Didn't have to lie on the bed and get the vice grips out to tension them....they went on not too tight.....I am over the moon.... :dancing:

The clothing shops are going to do well out of me when this 16 weeks comes to a close cause the best will follow after that.... :nod:

[teamfatboy]

It is amazing what spurs you on in your own mind. I originally set my goals on 28/06/08 and one of them was to be in my 87cm jeans after the 16 weeks. Well I just put them on. Didn't have to lie on the bed and get the vice grips out to tension them....they went on not too tight.....I am over the moon.... :dancing:

The clothing shops are going to do well out of me when this 16 weeks comes to a close cause the best will follow after that.... :nod:

And major kudos to you....87cm, OMG! :clap: :clap: Well done, you deserve to be stoked!

[biggurl27]

Wow the incredible shrinking man strikes again, doing well :nod: :clap:

[marky65]

Thanks for that

05/09/08

Weight - 107.3kg

Cardio AM

Treadmill - 40 mins @ 6.5 - 6.8 km/h

530 Cals

Legs this arvo oucccchhhh

[jono]

Good cardio there man..

[marky65]

05/09/08

PM Weights (all kgs)

Quads

SM Squats - 12 @ 60, 10 @ 70, 8 @ 90, 6 @ 100

SM Lunges - 12 @ 45, 12 @ 50, 12 @ 55 (each leg)

Leg Extension - 15 @ 50, 15 @ 55

Hamstrings

Leg Curls - 15 @ 30, 15 @ 35

Calves

Calf Raise - 24@ 16, 24 @ 126 they were hard burn burn

Abs

Knee Raises - 15

Swissball crunches - 15 / 15 / 15 / 15

Ab Bridges - 15secs/ 20secs/ 25secs/ 30secs

Great workout....I am going to feel it tonight....on nightshift...ahhhh :twisted:

[TheGus]

Nice stuff bro. How're you finding the squats? Have you tried them out of the smith machine?

[marky65]

Yeah I have been out of the smith machine.

Just find I get better form on that and also I use the machine for the lunges that I do straight after. I just hog it then rather than hanging round for someone to finish on it. lol

[marky65]

06/09/08

Weights PM

Biceps

Incline DB Curls - 12 @ 10, 10 @ 11.5, 8 @ 11.5, 6 @ 14

DB Bicep Curls - 6 @ 11.5, 6 @ 11.5, 10 @ 10

DB Hammer Curls - 10 @ 10, 10 @ 10, 10 @ 10

Triceps

Close grip Bench - 12 @ 20, 10 @ 30, 8 @ 40, 6 @ 45

Skull Crushers DB - 12 @ 10, 12 @ 10, 12 @ 11.5

Tricep Pushdowns - 15 @ 45, 15 @ 45, 15 @ 60

Had to move weights round a bit as the gym at work doesn't have the selection the gym has. Still good workout and biceps and triceps are feeling it today :twisted:

No cardio as I was on nightshift and could only fit in one or other....weights one. Thank goodness I only do nights once in a while Not great for sleeping pattern :nod:

Back to the normal this week though

[marky65]

08/09/08

Cardio AM

Treadmill - 40 mins @ 6.5-6.8km/h

Weights (PM)

Chest

Incline DB Press - 12 @ 16, 10 @ 19, 8 @ 22, 6 @ 26

DB Flat Bench - 8 @ 22, 10 @ 19, 12 @ 16

DB Flyes - 12 @ 12, 12 @ 12 (can go up)

Back

Bent Over Rows - 12 @ 35, 10 @ 45, 8 @ 50, 6 @ 55

One Arm Rows - 10 @ 18.5, 10 @ 18.5, 10 @ 20

Lat Pulldowns - 15 @ 90lb, 15 @ 105lb

Shoulders

DB Shoulder Press - 12 @ 11, 10 @ 12, 8 @ 13, 6 @ 15

DB Side Raise - 15 @ 7, 15 @ 7, 15 @ 7 (damn hard those)

Upright Rows BB - 15 @ 20, 15 @ 20, 15 @ 25

Weights are starting to move upwards so all good

[marky65]

09/09/08

Cardio AM

Treadmill - 30 mins 6.5-6.8 km/h

Cardio PM

Bike - 30 mins (at home after work)

Didn't have time to get back to gym for weights. Had to get my ass into work. Hate it when work comes first...grrrrrrrrr

[teamfatboy]

Good to see the weights going up - I think you might surprise yourself with what you can do...[yep, db side raises are hard, but if a guy wants good delts, he's gotta do it....shoulders-and-back day for me today too!]

And hey, you might have put work first but you still managed to log an hour's cardio...that'll keep you on-track. Many a lesser person would have given up :clap:

[marky65]

Cheers or that TFB

[marky65]

10/09/08

Weight - 106.4kg

Cardio AM

Treadmill - 45 mins (1% grade @ 6.5 - 7.0km/h)

602 cals

[marky65]

10/09/08

Weights PM (all in kg)

Biceps

Incline DB Curls - 12 @ 10, 10 @ 12, 8 @ 12, 6 @ 14

DB Bicep Curls - 6 @ 13, 6 @ 15, 10 @ 12

DB Hammer Curls - 10 @ 11, 10 @ 11, 10 @ 12

Triceps

Close grip Bench - 12 @ 30, 10 @ 35, 8 @ 45, 6 @ 60(that burnt!!)

Skull Crushers - 6 @ 25, 8 @ 20, 8 @ 22.5

Tricep Pushdowns - 15 @ 45, 15 @ 45, 15 @ 60

Abs

Knee Raises - 15

Swiss Ball Crunches - 15 / 15 / 15 / 15

Ab Bridges - 30s, 30s, 30s, 30s

Got massive burn on Biceps and triceps and abs for that matter :twisted:

Some weights can go up a bit more though.

[TheGus]

Awesome bro! That's what you're after. Have you noticed your energy levels go up during the day?

[marky65]

Thanks Gus.

Yeah the energy levels have gone up quite a bit. I have jettisoned the equivalent of 34 blocks of butter in fat in the last 9 weeks so I reckon they should have...lol

I don't want to go back to those days ever..... :pfft:

Still got a few more to get rid of though.....and then the energy will sore... \:D/

[biggurl27]

Wow nice work :clap:

[marky65]

Thank BG. I am going to grow some nuts and put my pics up in 2 weeks. The before ones and the ones I take in 2 weeks.... :nod:

[biggurl27]

haha cool

[marky65]

11/09/08

Cardio AM

Treadmill - 30 mins

Lifecycle - 10 mins

Cals - 400

[marky65]

Weights (PM) All kgs

Chest

Incline DB Press - 12 @ 16, 10 @ 19, 8 @ 22, 4 @ 30(failed BIG time to get to 6. Still wrapped that I did 4 :nod:

DB Flat Bench - 8 @ 22, 10 @ 19, 12 @ 16

DB Flyes - 12 @ 13, 12 @ 13

Back

Bent Over Rows - 12 @ 40, 10 @ 45, 8 @ 50, 6 @ 55

One Arm Rows - 10 @ 19, 10 @ 19, 10 @ 20

Lat Pulldowns - 15 @ 42, 15 @ 49

Shoulders

DB Shoulder Press - 12 @ 11, 10 @ 13, 8 @ 15, 6 @ 17(unassisted)

DB Side Raise - 15 @ 7, 15 @ 7, 15 @ 7

Upright Rows BB - 15 @ 25, 15 @ 22.5, 15 @ 20

Great workout with the weights going up.....