Two_phats Training

[two_phat]

Hey all,

So heres the start of my journal. My current, and approx stats are:

Age: 21

Height: 5ft 6

Weight: 75kg

BF: Wouldn't have a clue - might add some photos up soon and u guys can have a guess

I don't take any sups at the moment (unless you count the shakes) - unsure of what to take etc.

So here it goes; feel free to offer your thoughts or constructive criticisms...

30.10.08

Chest

Flat DB Bench Press

1 x 12 @ 22.5kgs e/s

1 x 10 @ 25 kgs "

2 x 10 @ 29 kgs "

Incline DB Bench Press

1 x 10 @ 22.5kgs e/s

2 x 7 @ 25 kgs (failure)

Cable X-Overs

3 x 10 @ 40lbs

Decline BB Bench Press

1 x 10 @ 50kg

2 x 6 @ 60kg

Triceps

Tricep Extension DB (2 arm)

2 x 10 @ 20kg

1 x 10 @ 22.5kg

Superset (ran out of time - gym was shutting on me)

Pull downs 3 x 12 @ 32kg

Skullcrushers w EZ bar 3 x 8 @ ??? - weight was rubbed off the side lol - felt good though.

[poos_n_wees]

Wooooot. New Journal!! \:D/ Workout looks good :nod:

What're your goals with training two_phat?

[two_phat]

31.10.08

Legs:

Leg Press

1 x 15 @ 100kg

2 x 12 @ 127kg

Lying Leg Curls

3 x 8 @ 85lbs (maybe could have done more but felt a sort of painful clicking in my knee??)

Lunges

3 x 10 @ ??

Calf Raises

3 x 10 @ ??

Squats

1 x 12 @ 50kg

3 x 10 @ 60kg

(Wasn't really pushing it with these, I've only just starting doing these so kinda concerned about my form)

[two_phat]

Wooooot. New Journal!! \:D/ Workout looks good :nod:

What're your goals with training two_phat?

Thanks! Justing starting so any feedback is appreaciated

To be honest I don't have any hard and fast goals :oops:

All I know is that I want to drop a bit of bf & gain a bit of muscle.

Second to that I want to feel good about my body and achievements (which should follow on from the previous two goals) and I always want to be trying to lift more and better myself.

[poos_n_wees]

All I know is that I want to drop a bit of bf & gain a bit of muscle.

Second to that I want to feel good about my body and achievements (which should follow on from the previous two goals) and I always want to be trying to lift more and better myself.

Awesome, sounds good to me!

Good luck with this dude.. Will be keeping tabs on progress fo shooo :grin:

[two_phat]

3.11.08

Back & Biceps

Seated Cable Row

1 x 10 @ 50kg

2 x 10 @ 63.5kg

1 x 10 @ 54.5kg

Incline Levered Row

2 x 10 @ 25kg (+ the bar weight)

1 x 12 @ 30 kg

1 Arm DB Row

1 x 10 @ 25kg

2 x 12 @ 25kg

Lat Pull Downs

3 x 10 @ ? 9 plates (the actual weight isn't written down on the weights)

* Was hoping to do some dead lifts but gym was packed n didn't wanna wait round for bar.

EZ bar curls

3 x 10 @ 40lbs? (just a guestimate - weight not written down on bar)

Hammer Curls

3 x 10 @ 9 kgs

Not a bad workout - gym was pack which was a bit annoying. But got a real good pump in my arms which felt amazing! Also did some cardio earlier in the day on the bike.

[Luigi]

looking good, dont forget the compound exercises and really push yourself.

what gym you training at ?

[two_phat]

Can you give some examples of some I should include??

[Luigi]

Can you give some examples of some I should include??

military press, deadlifts, benchpress, squats, bb rows, t-bar rows, close/wide grip bench, dips, chins, sldl, good mornings, legpress, to name a few of my favs...

[two_phat]

Thanks Luigi - I already use a few of those already but will aim to use more in the coming workouts.

Didn't get to the gym last night - car got broken into, killed my workout buzz :cry:

[two_phat]

5.11.08

Shoulders

Seated DB Press

1 x 12 @ 18kg

1 x 10 @ 20kg

1 x 8 @ 22.5

Military Press

1 x 18 @ 15kg

1 x 15 @ 20 kg

2 x 8 @ 30 kg

1 x 10 @ 25kg

DB Shrugs

3 x 12 @ 22.5kg

Abs

Weight Bridges

3 x 1min @ 15kg

V Ups (think they are called that) w/ medicine ball

3 x 10 @ small medicine ball

Sit ups on Swiss ball

3 x 25

Not my best workout - felt that my shoulders were really fatigued after the military presses so only did one thing after that.

[two_phat]

6.11.08

Chest

Flat DB Press

1 x 15 @ 20kg

2 x 8 @ 29kg

1 x 6 @ 32kg

1 x 6 @ 22.5 (drop set from 32kg)

*Never done 32kgs before so I was pretty happy with that.

Decline BB Press

3 x 50 kg

Incline DB Flys

2 x 10 @ 13.5kg

1 x 10 @ 15.5kg

Cable X-Overs

3 x 8 @ 40lbs

Bit of an average workout - would have liked to do more on the flys and decline but felt too exhausted to and didn't have a spotter. Had to go to work so will do tris tomorrow with legs

[biggurl27]

Nice work on the DB press mate :clap: My goal is to bust out the 35's when I am well, but you might beat me to it

[Luigi]

Nice work on the DB press mate :clap: My goal is to bust out the 35's when I am well, but you might beat me to it

hmm yea i suck at db press i usually only do 25kgs :oops:

[two_phat]

Thanks - Yea will hopefully hit those 35s soon!

I'm pretty happy with how far I have come with my chest work - I remember when I just started hitting the gym I was starting on 17kgs.

looking good, dont forget the compound exercises and really push yourself.

what gym you training at ?

I train at cityfitness in P.North

[Luigi]

so how much can you flat bb bench ? must be up near 100 ?

[two_phat]

7.11.08

Legs

Squats

1 x 10 @ 60kg

1 x 8 @ 80kg

1 x 8 @ 85kg

Lever Standing Calf Raises

1 x 15 @ 40kg

2 x 8 @ 80kg

2 x 8 @ 120kg

Lying Hamstring Curls

1 x 10 @ 70lbs

1 x 10 @ 90lbs

1 x 8 @ 100lbs

Seated Leg Press

1 x 12 @ 127.kg

1 x 10 @ 155kg

1 x 10 @ 173kg

Pretty happy with my work - now that I've got my form sorted (I think!) I'm starting to up the weights now.

Usually I do 20min of HIIT after each workout but today my legs were shattered - does anybody do any cardio work after a legs day?

[two_phat]

so how much can you flat bb bench ? must be up near 100 ?

To be honest I don't do flat bb bench much at all. but last time I did it I wasn't even close.

If your doing around 25kg with the DB what are you doing with flat bb bench?

[Luigi]

so how much can you flat bb bench ? must be up near 100 ?

To be honest I don't do flat bb bench much at all. but last time I did it I wasn't even close.

If your doing around 25kg with the DB what are you doing with flat bb bench?

can do 120 for 1 or 100 for 6

dosnt really relate i know i just dont like db bench lol

[two_phat]

thats pretty impressive!

lol fair enough - yeah i barely ever have a spotter so I prefer doing db.

[Flamer]

Re your question about doin cardio after legs - YIP. Even if it's only 10-15 min, but I find it keeps the blood flowing and reduces the severity of DOMS in days following.

[two_phat]

oh really? I didn't know it would reduce DOMS - cos when i get it in my legs it really kills me!

[Flamer]

oh really? I didn't know it would reduce DOMS - cos when i get it in my legs it really kills me!

Works for me! Same if they are really sore. Try 10-20 min on the X trainer - hurts to start with - but it gets better.

[two_phat]

10.11.08

Back.

Pull-ups

2 x 10 (close grip)

2 x 8 (wide grip & spotted)

1 x 10 (close grip)

Haven't done pull-ups before, could really feel my lats working.

Seated Cable Rows

2 x 10 @ 63.5kg

2 x drop sets starting @ 54.5kg dropping 2 plates every 6 reps.

Standing BB Row (using the smith)

3 x 8 @ 60

Was pretty tired after this and biceps had a real good pump in them so decided to flag working them and throw in some cardio before the gym shut.

[two_phat]

12.11.08

Shoulders

Seated Shoulder Press

1 x 15 @ 16kg

1 x 8 @ 20kg

1 x 6 @ 20kg

-drop set 1x 6 @ 20kg

1 x 6 @ 16kg

Military Press

1 x 18 @ 20kg

2 x 8 @ 30kg

BB Raises

1 x 15 @ 14kg

3 x 12 @ 20kg

Abs

V-Ups w/ Medicine Ball

1 x 10, 8, 6.

Been real sick lately - got a chronic head cold that is really keeping me down. Forced myself to go to the gym wednesday but couldn't do it yesterday. I'm amazed about how much mucus a man can produce in such a small amount of time - I've been goin through tissues like its going out of fashion. Hopefully will make it to the gym tonight.