Handyandy Journal

[handyandy]

19th August Legs

SQUATS!!!!

Have never done these so started on the smith machine with 40kg, will build on from here)

8-8-8

Leg Curls (67.5kg)

8-8-8

Leg extensions (55kg - 8 - 8) (60kg - 10)

Needed to be heavier

Leg Press

125 - 8

145 - 8 - 10

165 - 8

Incline LP

120kg - 8

160kg - 8 - 10

Calf raises( all weight)

8-8-10 (SS raises with no weights, just body weight) burning like :oops: hell :oops:

Seated CR (50kg)

8-8-8

[Luigi]

nice to see your doing squats finally... but try to get off the smith machine and into a squat rack as soon as your comfortable

also on back day drop the db row and add in some deadlifts and bb rows

and chest day do some flat bb bench and just use the dbs for inclince/decline or vice versa

otherwise lookin good !!

[handyandy]

Thanks for the advice Luigi, will look to get out of the smith machine in the next couple of days.

Will make some changes based on your suggestions.

Why the BB bench over DB?

[biggurl27]

Yeah I agree start cranking out the Squats from the rack. Even do warm-ups just with the bar or 10's on to get a feel for it.

[handyandy]

Thanks BG will try that on my next leg day

[handyandy]

20th August Delts + Ab's

Shoulder press machine

50kg - 8

55kg - 8 - 8

Shrugs (50kg per arm)

8-8-8

Arne Press

12.5kg - 8

15kg - 8 - 7

Side raises

7kg - 8

6kg - 8- 8

Front raises

10kg 9 - 8

125kg - 7

Db press 15kg

6 - 8 - 4 (shoulders burning by now)

Various ab workout

Good workut got a great pump and most weihts increased.

[biggurl27]

Front raise 125kgs eh?

[handyandy]

25th of August

Before you say anything yes i had a few days off, had a rugby game on sat (last on of the year so didnt want to be to sore for it). all over now so can focus on training.

Back + Bicepts

Lat PD (125)

8-8-8

DB row (22.5kg) should of been BB but forgot reconmendations from you guys (sorry :oops: )

Wide grip chin ups (assisted)

8-8-8

Cable row (9th plate)

8-8-8

LPD single

40kg - 8

50kg - 8 - 6

BB curls with SS of concentration curls

20kg BB with 6kg DB

8-8-8

Comments: Was still pretty sore from rugby on the weekend so workout wasnt as succesful as i hoped. Smoke the weights next time!

[handyandy]

haha :oops: 12.5kg BG come on i wish lol

[handyandy]

27th August Chest + Tricepts

Flat DB bench (30kg)

8-8-6

Decline (25kg)

8-8-8

Incline

22.5kg - 6

20kg 8- 8

Pec Deck (30kg)

8-8-8

Cable push down (with bench dips SS)

44kg - 8

50kg 8-8-8

Good work out increase in almost all exercise sets

[handyandy]

28th August Legs

Leg curls (67.5kg) - 8

(70kg) - 8 - 8

Leg extensions (65 kg) 8- 8

(70 kg) - 10

Leg press

145 - 8-8-9

165 - 6

Incline LP

160kg - 8-8-9

180kg - 8

Calf raises (full stack)

10-10-10

Seated CR (50kg)

8-10-8

Good work out some idiot was on squats the WHOLE time so couldnt get these in will destroy them next leg day!!

[handyandy]

1st September Delts + Abs

Shoulder Press (55kg)

8-8-8

Shrugs

(50kg) - 8-8

(60kg) - 8

(40kg) - 10

Arne Press (15kg)

8-8-7

Front raises (12.5kg)

8-8-7

Side raises

(6kg) - 10 -10

(8kg) - 6

DB Press (15kg)

7-6-6 (shoulders stuffed at this point)

Various ab exercises

[Luigi]

28th August Legs

Good work out some idiot was on squats the WHOLE time so couldnt get these in will destroy them next leg day!!

haha yea i hate when this happens, some dick used to always do it at my gym thankfully he no longer goes there

so whats the main goal at the moment, size or strength ?

[TheGus]

28th August Legs

Good work out some idiot was on squats the WHOLE time so couldnt get these in will destroy them next leg day!!

haha yea i hate when this happens, some dick used to always do it at my gym thankfully he no longer goes there

so whats the main goal at the moment, size or strength ?

Worse when they use the only squat rack in the gym for bicep curls, and spend the rest of their time sitting on machines talking to each other.

[Luigi]

28th August Legs

Good work out some idiot was on squats the WHOLE time so couldnt get these in will destroy them next leg day!!

haha yea i hate when this happens, some dick used to always do it at my gym thankfully he no longer goes there

so whats the main goal at the moment, size or strength ?

Worse when they use the only squat rack in the gym for bicep curls, and spend the rest of their time sitting on machines talking to each other.

haha i know ay wtf is up with some people, morons! :doh:

[handyandy]

Yeah i was not impressed to put it one way. Have done some more workouts but left my book at home. Will update once i get home.