Two_phats Training

[soundsgood]

must be time for some pics up eh !

:protest:

and yeah great work on the strength increase, and weight gain. Continually posting to a journal keeps you motivated and keeps your progress well tracked I reckon. Keep up the good work! :grin:

[two_phat]

Definitely does - thanks for the encouragement!

Will look at posting some pics in the near future - was only a month or so since I last put some up some maybe mid feb.

15.01.09

Db Press superset w/ Front Raises

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

BB Raises

3 x 10 @ 30kg

Seated Lat Raises

3 x 10 @ 9kg

Reverse Cables X-overs

1 x 10 @ 35kg

1 x 10 @ 40kg

1 x 8 @ 45kg

[two_phat]

Took the last few days off - good to have some decent rest - felt like I've had nothing to do if I don't go to the gym though!

20.1.09

Chest

Flat Db bench

1 x 12 @ 24kg

1 x 10 @ 28kg

1 x 8 @ 34kg

1 x 4 @ 40kg PB! (last 2 assisted)

1 x 8 @ 28kg

Previously haven't gone above 34s - I was feeling good, and didn't get assisted at all doing them this time so I thought I'd go higher. There was 38s there, but I thought why break a PB when you can smash it? Cocky I know, but hey - it felt good to get a couple out.

Incline BB (smith machine)

1 x 12 @ 60kg

2 x 8 @ 70kg (last 2 spotted)

1 x 10 @ 60kg

Incline Flyes

1 x 12 @ 13.5kg

2 x 10 @ 15.5kg

Cable X-overs

1 x 12 @ 18kg

1 x 10 @ 24kg

2 x 6 @ 30kg

Then quickly went to pec dec and went to failure on a lightish weight. Good session here, was stoked with dbs.

[biggurl27]

Crikey dick you are getting strong, well done 8)

[two_phat]

I'm eating lots haha.

[two_phat]

21.1.09

Legs

Squats

1 x 12 @ 60kg (ATG)

1 x 10 @ 100kg

1 x 8 @ 120kg

1 x 6 @ 130kg

1 x 4 @ 140kg (PB!

Last time I failed at 140kg. I was feeling good after banging out 6 at 130kg so thought I'd give it a go. I think I prepared a little better this time; didn't rush it etc.

Standing Leg Curls

1 x 12 @ 24kg

1 x 10 @ 30kg

1 x 8 @ 36kg

1 x 12 @ 24kg

Leg Press (Angled)

1 x 10 @ 240kg

1 x 6 @ 280kg

1 x 4 @ 320kg

1 x 12 @ 200kg

That was pretty tough. I struggled to walk after that lol.

Lying Hamstring Curls

2 x 12 @ 90lbs

2 x 8 @ 110lbs

Leg Extension (dropsets)

1 x 10 @ 68kg, then 1 x 10 @ 34kg

1 x 10 @ 74kg, then 1 x 10 @ 38kg

1 x 10 @ 82kg, then 1 x 10 @ 48kg

1 x 8 @ 96kg, then 1 x 10 @ 52kg

Its the last 4 reps with these dropsets that just kill me. The lactic acid builds up and gives me such a big burn. Anyway - went for a light jog then spent a solid 5 minutes stretching. Hopefully I'll be able to get up and down steps tomorrow!

[two_phat]

23.1.09

Back & Arms

Wide Grip Lat Pull Downs

3 x 8 @ 12 Plates

Bent Over BB Row (using Smith Machine)

3 x 10 @ 60kg

1 x 4 @ 80kg

One Arm Db Row

1 x 12 @ 24kg

3 x 10 @ 28kg

- grip kept slipping when using my left hand here

Overhead Db Pullover

3 x 10 @ 28kg

Weighted Dips

3 x 10 using 20kg plate to make it harder

Rope Pull down

1 x 12 @ 24kg

2 x 10 @ 30kg

Overhead Db Press

3 x 10 @ 30kg - last 2 assisted each set

Seated Db Curls superset w/ Hammercurls

3 x 10 @ 13.5kg & 3 x 8 @ 10kgs

- last couple were partial reps on the seated curls - my left side was just not gettin them up!

Cable Curls

1 x 12 @ 18kg

1 x 10 @ 24kg

1 x 10 @ 30kg

Phew! Super long work out but I'm very busy tomorrow, then on Saturday I'll be dressing up and hitting the wellington races \:D/ so won't be training friday, sat, and probably not sunday (depending if i get drunk or not - I'm a sucker for peer pressure so it will probably happen haha)

[biggurl27]

Well you are whipping my ass on the weights now! Have fun at the races poncing it up and getting rat arsed :pfft:

[two_phat]

Races was amazing. I gambled and drunk too much which of course led to me having a great time.

27.1.09

Chest

Flat Bench BB

1 x 12 @ 60kg

3 x 8 @ 80kg (last two assisted on each one).

Incline BB

1 x 10 @ 60kg

2 x 10 @ 60kg (last 2 assisted).

Seems to be always my triceps that are letting me down. I get it up to a point, then when the tris really need to kick in, they fail.

Cable Flyes

3 x 10 @ 24kg

1 x 8 @ 30kg

Press-ups

2 x 20

Not a massive session here at all - went and trained with a mate at a different gym and we both assumed it was open for another hour than it really was - hence the quick sets of press ups at the end.

[biggurl27]

Must have been good w/e, you haven't trained for 3 days! May be try some CG bench and weighted bench dips to strenghen your tri's. Sling on a 20kg and a 10kg plate on ya lap between a couple of benches 4 sets of 12

[two_phat]

Alright, I was terrible with recording weights and putting them online last week, was busy and lazy - no excuse i know :oops:

Anyway - had a real good, intense legs session on saturday (which I also forgot to post and can't remember the weights now) and I can still feel the effects today!

2.2.09

Chest

Db Flat Bench

1 x 15 @ 22.5kg

1 x 10 @ 32kg

1 x 8 @ 38kg (last two spotted)

1 x 12 @ 27kg

Decline Bb Bench

1 x 15 @ 50kg

1 x 8 @ 70kg (last one spotted)

1 x 15 @ 50kg

*wanted to go higher (or do another set at 70kg), but my training partner was a chick....and lets just say that weights aren't her thing.

Incline Db Bench

1 x 12 @ 20kg

2 x 7 @ 25kg, 2 x 7 @ 15kg (dropsets).

Cable X-overs

1 x 12 @ 30kg

1 x 10 @ 35kg

1 x 10 @ 40kg

Dips

1 x 8 (failure)

Got a real good pump in my chest today - barely ever get a pump there, but halfway through it just felt quite full, then during cables it I could feel how full it was when I contracted the muscle.

[biggurl27]

Solid w/o and the decline is getting pretty good :nod:

[two_phat]

Back & Bi's Today

Standing BB Row

1 x 15 @ 40kg

1 x 10 @ 50kg

1 x 8 @ 60kg

1 x 12 @ 50kg

Seated Cable Row

1 x 12 @ 50kg

1 x 10 @ 63.5kg

1 x 10 @ 72kg

1 x 12 @ 54.5kg

Angled T- Bar Row

1 x 12 @ 20kg

1 x 10 @ 30kg

1 x 10 @ 40kg

1 x 15 @ 20kg

Pull ups (wide grip)

1 x 3 @ BW (failure)

* was really hoping to get more here, but my body just REALLY heavy.

Seated Incline Db Curls

1 x 10 @ 10kgs

3 x 10 @ 13.5kgs

Cable Curls

1 x 15 @ 24kg

1 x 10 @ 32kg

1 x 10 @ 41kg

Hammer Curls

1 x 12 @ 7.5kgs (too easy)

2 x 8 @ 12.5kg

Sweet workout today. Would have liked to get another back exercise in, but was feeling a bit tired and really wanted to thrash my biceps.

[biggurl27]

Looks like you did a good job of thrashing your bi's dam it I will have to bust out the 15's now :? haha

[two_phat]

haven't done much lower back stuff and every now and again when I'm doing particular exercises I notice that my core can't really keep up. So today was devoted to my lower back and abs.

4.2.09

Core & Calves

Deadlifts

1 x 15 @ 40kg

1 x 10 @ 60kh

2 x 10 @ 70kg

*Still not that heavy I know, but I'm really working on keeping the fluid motion when rising and not having my bum fly out first and then fold out.

Hyperextensions

1 x 15 @ BW

2 x 8 @ 20kg

ABC's x 2

* writing the alphabet with your feet while lying on the floor - so sore!

Swiss Ball crunches

3 x 15

After killing my core I decided to go give my calves a quick - haven't worked them in a while.

Standing Calf Raises

1 x 20 @ 200kg

1 x 15 @ 240kg

1 x 15 @ 280kg

That last set was particularly hard - and my calves are pretty sore today! In saying that, I've had a real good week training, yesterday before I went to the gym I could feel at least 3 different body parts were still sore and recovering - a good feeling!

[two_phat]

Ok I got slack again towards the end of last week and didn't post up my last session and now can't remember exactly what I did etc. Anyway - yesterday was legs...

9.2.09

Squats

1 x 15 @ 60kg

1 x 12 @ 80kg

1 x 10 @ 100kg

1 x 6 @ 120kg

1 x 10 @ 100kg

- was hoping to hit 130kg but was finding 120 kinda hard so decided not to. Next time...

Leg Press (angled)

1 x 15 @ 160kg

1 x 10 @ 200kg

1 x 10 @ 240kg

Legs were feeling pretty fatigued here, moved onto hammys.

Lying Hamstring Curl

1 x 15 @ 90lbs

1 x 10 @ 110lbs

1 x 10 @ 130lbs PB!

1 x 12 @ 100lbs

- weird, I was thinking that my legs were real tired and I just didn't have the energy for a good workout today but I was able to lift heavier than ever with my hammys. Legs were feeling pretty exhausted by this point though, so I finished off quickly with...

Leg Extensions

1 x 25 @ 50kg

Seated Hamstring Curls

1 x 25 @ 40kg (I think, can't remember, whatever the weight was it got tough at the end).

[soundsgood]

Shit you've got heaps stronger lately bro!

What sort of weight are you sitting at now?

[two_phat]

Thanks - Yeah I've noticed my strength has increased over the last month or two. I'm sitting around the 80kg mark. I have been eating and training pretty hard I think - legs yesterday was a killer, had to sit in the shower with it going luke warm for a while just to get nausea feeling out. Might put some pics up this weekend.

10.2.09

Shoulders

Seated Db Press

1 x 15 @ 15.5kg

1 x 10 @ 20kg

1 x 10 @ 25kg

1 x 0 @ 29kg

1 x 8 @ 22.5kg

*Tried 29s tonight. Maybe I was a bit too eager. My main problem was that I couldn't get them up onto my shoulders. I usually kick them up to my shoulders using my knee, but this was too heavy for that. Any suggestions how to get them up??

Military Press

1 x 12 @ 20kg

1 x 10 @ 30kg

1 x 8 @ 40kg

1 x 15 @ 20kg

BB Raises

3 x 12 @ 25lbs (think this was the weight - wasn't labeled)

Reverse Cable X-overs

1 x 12 @ 35kg

1 x 10 @ 40kg

1 x 8 @ 50kg

Jumped on the treadmill after this and went for a run. Was a pretty solid workout - so humid though! I was sweating way too much!

[Luigi]

Thanks - Yeah I've noticed my strength has increased over the last month or two. I'm sitting around the 80kg mark. I have been eating and training pretty hard I think - legs yesterday was a killer, had to sit in the shower with it going luke warm for a while just to get nausea feeling out. Might put some pics up this weekend.

10.2.09

Shoulders

Seated Db Press

1 x 15 @ 15.5kg

1 x 10 @ 20kg

1 x 10 @ 25kg

1 x 0 @ 29kg

1 x 8 @ 22.5kg

*Tried 29s tonight. Maybe I was a bit too eager. My main problem was that I couldn't get them up onto my shoulders. I usually kick them up to my shoulders using my knee, but this was too heavy for that. Any suggestions how to get them up??

Military Press

1 x 12 @ 20kg

1 x 10 @ 30kg

1 x 8 @ 40kg

1 x 15 @ 20kg

BB Raises

3 x 12 @ 25lbs (think this was the weight - wasn't labeled)

Reverse Cable X-overs

1 x 12 @ 35kg

1 x 10 @ 40kg

1 x 8 @ 50kg

Jumped on the treadmill after this and went for a run. Was a pretty solid workout - so humid though! I was sweating way too much!

get someone or ideally two people to lift them to starting height then push you up on the first one then you take over.

[tikalosh]

just heave them explosively off the ground up to shoulder height, bit like a deadlift sitting down.

[two_phat]

I just don't know if I could get under them using those slightly heavier weights - thanks, will have to grab somebody nearby next time

[Luigi]

I just don't know if I could get under them using those slightly heavier weights - thanks, will have to grab somebody nearby next time

yea plus if you heave them up by yourself and something goes wrong your fucked if its your max weight

[two_phat]

Yeah cos 29kgs would have been up there - I was only gonna try for a couple.

Today was chest. Was pretty excited.

11.2.09

Flat Db Press

1 x 12 @ 22.5kg

1 x 10 @ 29kg

1 x 10 @ 34kg

1 x 8 @ 38kg ( last two spotted, but not by much!)

Incline BB

1 x 10 @ 50kg

1 x 8 @ 60kg

2 x 8 @ 50kg

Decline BB

1 x 12 @ 50kg

1 x 10 @ 60kg

1 x 8 @ 70kg

Then my workout was cut short....my flatmate wanted to come and I agreed, even though she didn't feel well and I told her to stay home. She came in the middle of my decline and needed to go home. She didn't look well at all. I considered making her wait on the couches for me to finish...however I remembered I have to live with this woman - and everybody knows that a females vengeance is something to steer well clear of. So we went home

[SoaringSwine]

Then my workout was cut short....my flatmate wanted to come and I agreed, even though she didn't feel well and I told her to stay home. She came in the middle of my decline and needed to go home. She didn't look well at all. I considered making her wait on the couches for me to finish...however I remembered I have to live with this woman - and everybody knows that a females vengeance is something to steer well clear of. So we went home

Keep it in your pants while you're at the gym would ya!

[Luigi]

Yeah cos 29kgs would have been up there - I was only gonna try for a couple.

Today was chest. Was pretty excited.

11.2.09

Flat Db Press

1 x 12 @ 22.5kg

1 x 10 @ 29kg

1 x 10 @ 34kg

1 x 8 @ 38kg ( last two spotted, but not by much!)

Incline BB

1 x 10 @ 50kg

1 x 8 @ 60kg

2 x 8 @ 50kg

Decline BB

1 x 12 @ 50kg

1 x 10 @ 60kg

1 x 8 @ 70kg

Then my workout was cut short....my flatmate wanted to come and I agreed, even though she didn't feel well and I told her to stay home. She came in the middle of my decline and needed to go home. She didn't look well at all. I considered making her wait on the couches for me to finish...however I remembered I have to live with this woman - and everybody knows that a females vengeance is something to steer well clear of. So we went home

:pfft: :pfft: :pfft: nice work !