Two_phats Training

[Luigi]

looking good dude, make sure to hit that back hard with deadlifts

[two_phat]

well my arms were from early last year when I just went crazy on training beach muscles and nothing else. Arms grew fast (got big stretch marks on my biceps) and just never really lost a whole lot of that muscle.

Thanks bg, will chuck in another shake with my morning tea. yeah cheese is a weakness of mine. i can't get enough.

thanks for the comments

[two_phat]

10.12.08

Back

Incline Levered Row

1 x 20 @ 20kg

1 x 12 @ 30kg

1 x 10 @ 40kg

Deadlifts - finally put these into my workout!

3 x 8 @ 60kg

* Unsure about my form in these, any tips? Also realised that these are reasonably difficult and you must use a real range of muscles doing these.

Seated Cable Row

3 x 8 @ 63.5kg, 50kg, 36.5kg

(dropsets)

BB Curls 21's

3 x 21's @ 20kg

I was hoping to get another bicep exercise in but kinda ran out of time, had to get ready for work. Plus those 21's gave the biggest pump I have ever had, almost hurting kind of feeling - a good hurt though. Got home and felt physically sick for the next hour so judging from that I think the workout was reasonably intense.

[two_phat]

Well after taking a day off due to my lower back being pretty sore from the deadlifts (pretty sure I haven't worked those muscles very well before, if it all) I was back into it tonight.

12.12.08

Shoulders

DB Press

1 x 16 @ 15.5kg

1 x 12 @ 20kg

1 x 7 @ 25kg (failure)

1 x 10 @ 20kg

Military Press

1 x 15 @ 20kg

2 x 10 @ 30kg

1 x 5 @ 35kg

BB Raises

3 x 15 @ 20kg

Was just going to another exercise when over the loud speaker they announce out of nowhere that the weights room was now closed - this was 25mins early, so was pretty frustrated :x Not a bad workout but was hoping for at least one more exercise before heading home! Legs tomorrow, and I'm training with somebody \:D/ (this rarely happens, I'm somewhat of a lone ranger at the gym) so that should be intense/good.

[Luigi]

deadlifts are hard when you first start, i was doing 60kgs maybe lol for 3 or 4 reps, use an alternate grip and keep your head looking forward, heapsa vids on the net of them someone will post one in here if your lucky, but yea now i can do 160 for sets of 8 so they go up quickly just stick with them...

[two_phat]

yeah I did find them quite hard - but I'm sure I'll progress soon enough.

13.12.08

Legs

Squats

1 x 10 @ 80kg

1 x 8 @ 100kg

1 x 4 @ 120kg - PB \:D/

2 x 10 @ 100kg

Pretty happy with the squats - really concentrating on depth, not ATG but below parallel. Hit a PB here so was stoked with that, although 4th rep wasn't very deep.

Lying Hamstring Curls

1 x 12 @ 80lbs

1 x 10 @ 110lbs - PB

2 x 10 @ 90lbs

Hit another PB here. Don't know if I'll be going heavier next time inspite of managing 10 reps, my right calf muscle was quite sore after this, almost felt like I'd slightly strained/pulled it. I think I'm using my calves a bit much when it gets to the heavier weights.

Standing Calf Raise

1 x 16 @ 120kg

2 x 15 @ 160kg

Seated Leg Press - using machine.

1 x 10 @ 136kg

1 x 10 @ 164kg

1 x 12 @ 173kg

Was completely exhausted now. Stumbled off out of the gym, pretty happy with this workout - my legs feel pretty drained.

[Flamer]

If your calves are getting sore from squats you need to sit back more. Drive through your heels.

Go to Soaring Swines journal for a good deadlift vid!

[two_phat]

Don't think it was through the squats - didn't notice them at all when I'm doing them. Thanks - will check it out soon.

[biggurl27]

Wooooooooooo nice work on the PBs!!! :clap:

[two_phat]

Thanks BG,

16.12.08

Chest

Flat DB Bench

1 x 12 @ 22.5kg

1 x 10 @ 29kg

1 x 10 @ 34kg (last few spotted)

1 x 8 @ 34kg (last few spotted)

Went with a training partner tonight who has competed before and is pretty well built - while I was doing my 34kgs he was using 50kg DBs :shock: That was a serious show of strength.

Incline BB

3 x 10 @ 60kg (last few spotted)

Decline BB

1 x 12 @ 50kg

1 x 10 @ 60kg

1 x 8 @ 65kg (last few spotted)

1 x 12 @ 50kg

Pec Deck

- can't remember exact weights. 3 sets.

[two_phat]

16.12.08

Back & Biceps

Lying Levered Row (angled)

1 x 12 @ 30kg

2 x 10 @ 40kg

1 x 20 @ 20kg

Seated Cable Row

1 x 10 @ 68kg

2 x 6 @ 68kg, 59kg, 50kg, 41kg (dropset).

Was completely knackered by now. had a huge day a work and then went for a swim before coming to the gym (stupid idea i know). So didn't really push myself from here on in.

Bent over Row BB + BB Curls (superset)

3 x 20 @ 20kg

- this was shit from me. I didn't push myself much here, was too knackered to care as well.

Cable Curls 1 arm

1 x 10 @ 20lbs

1 x 10 @ 30lbs

2 x 10 @ 20lbs

- think it was lbs, but wasn't defined on the weights.

Then threw some curls out with the ezy bar, 5kg on each side. Pretty shitty session. Tomorrow will be better hopefully!

[two_phat]

18.12.08

Shoulders

DB Shoulder Press

1 x 12 @ 16kg

1 x 10 @ 20kg

1 x 8 @ 25kg, 16kg (dropset)

Military Press

1 x 12 @ 25kg

1 x 10 @ 30kg

1 x 8 @ 35kg

1 x 10 @ 25kg

BB Raises

3 x 16 @ 20kg

Threw in some abs stuff at the end, cable crunches, leg raises etc.

Threw in some abs stuff as well. Today was a really bad day diet wise. It was our last day at school today (I'm a teacher not a student!) and for some reason almost every child decided to bring in some sort of chocolate or cake. I just couldn't resist. I had way too much. :oops:

[two_phat]

Just been doing cardio for the last few days - no weights. Jumped back into it with a huge legs session, didn't have my notebook but so can't remember much of the actual weights.

22.12.08

Legs

Angled Leg Press

1 x 10 @ 80kg

1 x 10 @ 100kg

2 x 10 @ 120kg

Seated Hamstring Curls

3 x 12 @ 80-100lbs (just a guess)

Box Squats

1 x 10 @ 100kg

1 x 6 @ 120kg

1 x - @ 140kg * was going for a PB here, think I tried to do it too quickly and didn't push through my heels enough. Fell forwards here.

1 x 1 @ 130kg PB \:D/

- maybe had one more in me here but didn't wana push it after failing at 140kg. 140kg will be my new goal though!

1 x 10 @ 100kg

Lying Leg Curls

Leg extension

Standing Calf Raise

- can't remember weights or reps for these.

Good workout - was pretty happy with this. Had a training partner who pushed me alot - hence trying for 140kg. Pretty happy with 130kg though! 140kg will be my new goal as thats almost double my BW.

[biggurl27]

Nice Squating man :clap:

[two_phat]

Sweet so finally back into it after an amazing (but very long) new years break! Put on a bit of fat due to my drinking and not eating particularly clean - but hey, it was still good to take my top on the beach and get comments from ppl! \:D/ gotta love an ego boost every now and again.

5.01.09

Chest

BB Flat Bench

1 x 15 @ 50kg

1 x 10 @ 70kg

2 x 8 @ 80kg (only the first couple were done without spotting on each one).

1 x 12 @ 70kg

Incline DB

1 x 12 @ 20kgs

1 x 10 @ 25kgs

1 x 8 @ 29kgs (last few spotted)

Cable X-overs

3 x 10 @ ? Can't remember weights

Then threw in some tricep stuff in there, skullcrushers etc to finish off. Was a pretty good workout considering the amount of time I've had off - was stoked to hit 80kg (a new pb!) on the flat bench as I've always wanted to be benching my own body weight!

[laurasaur]

nice work on the pb

[two_phat]

Chest and Tris were nice and sore today which was good - sometimes I don't really get DOMs after doing chest. Been eating a whole lot more in order to bulk for the next 8-10 weeks (haven't quite decided how long yet). So lots of meat which is sweet!

6.01.09

Legs

Squats

1 x 12 @ 80kg

1 x 10 @ 100kg

1 x 8 @ 120kg

2 x 4 @ 130kg

1 x 12 @ 100kg

Lying Hamstring Curls

1 x 12 @ 90lbs

2 x 8 @ 110lbs

Angled Leg Press

1 x 10 @ 120kg

1 x 8 @ 160kg

2 x 6 @ 200kg

Seated Hamstring Curls

3 x 10 @ 90lbs

Leg Extensions

- didn't write down weights

I was real tired after this so I'll do calves another day. My back was quite sore after doing squats, even though my training partner was adamant my form was ok. Took today off to recover then back into it tomorrow!

[two_phat]

thnx laurasaur! Still trying to push out a PB a week, its happening so far so pretty happy with that. I'm eating alot of food at the moment, really trying to pack on some size. I'd like to hit 80kgs then cut - I'm around 76-78kg depending on my water intake for the day and when I weigh myself. Anyway...

8.1.09

Back

Standing BB Rows (Smith Machine)

1 x 12 @ 60kg

3 x 8 @ 80kg

Close grip Pull downs

3 x 10 @ 10 Plates (plates aren't marked with a weight)

Seated Cable Row

1 x 14 @ 54.5kg

1 x 8 @ 59kg

2 x 8 @ 68kg

* Used wrist straps on these last two. My grip just kept failing on the others, even though I knew I could do more. So I threw on the straps and was able to do a bit more!

Wide Grip Pull downs

3 x 10 @ 10 Plates

Biceps

Standing Ezy-bar curls

1 x 10 @ 20kgs

2 x 6 @ 30kgs

1 x 8 @ 30kgs

Got a real nice pump from these! Gotta love that feeling!

Seated incline Db curls Superset w/ Hammer curls.

3 x 8 (12kgs) & 8 (8kgs)

Arms were pretty fatigued after that. Good way to end a workout. Maybe a bit long for my liking but I'm nice and sore today so it obviously did the job.

[two_phat]

Shoulders

9.1.09

Db Press superset w/ Front Raises

3 x 8 (22.5kg) & 10 (10kg)

BB Raises superset w/ Seated Lat raises

3 x 10 (30kg) & 10 (8kg)

Reverse Cable X-overs superset w/ (your using the pec dec machine, but backwards - unsure of the name)

3 x 10 (??) & 8 (45kg)

Pretty solid workout here - all supersets so was tired as well. Felt like I'd really hit my shoulders hard.

[two_phat]

11.1.09

Chest

Went to test out my 1RM today which was exciting. Slowly warmed up to it - was aiming and hoping for 90kg...

Flat BB Bench

1 x 10 @ 60kg

1 x 8 @ 70kg

1 x 6 @ 80kg

1 x 3 @ 90kg (did 3 and decided to give 100 a crack!)

1 x 1 @ 100kg \:D/ new PB

2 x 6 @ 80kg (last couple of reps were lightly spotted).

BB Incline

1 x 8 @ 60kg

1 x 8 @ 65kg

1 x 10 @ 60kg

Flat DB Bench

3 x 10 @ 22.5kg

* I could really tell that I had exhausted my tris here - every rep, it was the last few inches which were the hardest to push through. Was hoping to go heavier with these but the last 2 reps were always getting spotted so decided to leave the weight.

Incline Flyes DB

1 x 10 @ 11.5kg

2 x 10 @ 13.5kg

Pec Dec superset w/ Cable x-overs

3 x 10 (45kg) & 10 (??)

Solid workout today - was stoked with reaching 100! Was a lot of fun testing my 1rm - will definitely do it again sometime.

[Luigi]

nice pb on the bench :clap: feels wicked getting 100 for the first time

[two_phat]

Thanks - yep definitely a good feeling reaching 100! hopefully next time I can get a couple more reps in there.

Legs today - after last weeks awesome leg workout I was pretty pumped for today...however going at peak time was an obvious mistake.

Legs

12.1.09

Deadlifts

1 x 10 @ 60kg

1 x 8 @ 80kg (form was shit here, so decided to drop it back down and concentrate on that)

2 x 10 @ 60kg

Squats

1 x 12 @ 80kg

1 x 10 @ 100kg

2 x 6 @ 120kg

1 x 10 @ 100kg

Leg extension - drop sets to half the weight

3 x 10 @ 69kg

Seated Hamstring curls

1 x 50 @ 55lbs

This wasn't a particularly good workout. Had to wait for a while to do some stuff and even get the weights (some powerlifter was in there and used 60% of the 20kg plates on the hack squats - he had them piled up on places they were not supposed to go! lol). Really wasn't feeling it, so after leg extensions decided to do one huge killer set of hamstring curls and then shoot - hit calves another day.

[two_phat]

Tonight was back and bis.

Wide grip chins

1 x 8 (unassisted)

2 x 10 (assisted with 8plates)

Bent over Row (smith machine)

1 x 12 @ 60kg

3 x 8 @ 80kg

Seated cable row (using a wider grip)

3 x 10 @ 68kg

1 x 6 @ 72.5kg, then drop set to 1 x 8 @ 45.5kg

Close grip Pull downs

3 x 10 @ 10 plates

Ezy bar curls superset with cable curls

3 x 10 on each exercise - can't remember weights

Seated Incline Curls

3 x 10 @ 12.5kg

Not a bad workout today - good intensity; we went through the exercises real fast with very little rest time. Weighed myself tonight as well - I hit 81.3kg! This was after eating, however I looked back at the start of my journal (start of November) and then I weighed 75kg, so thats a pretty big increase i reckon. A good portion of this will be fat, however I'm confident that at least some of it will be muscle.

[biggurl27]

6.3kg increase nice work, yeah some will be muscle for sure and your weights are up so all good :wink: And you managed to do 8 chins, i'm jelous

[Luigi]

well done on the weight increase must be time for some pics up eh !