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New Goals, New Me

marky65

By marky65
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marky65 Senior member

marky65

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Thanks TFB

I always used to avoid them as well. Then I got them in this new program so thought a change is as good as a holiday.

They are great and get you right where they should. The first time I did them I could still feel them 2 days later. :pfft:

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marky65 Senior member

marky65

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31/01/09

Weights AM

Warm up - 5 mins Rower

Shoulders

Lat Raise (Drop Set) - 15 @ 10, 15 @ 8, 15 @ 6 (no rest)

Arnold Shoulder Press - 12 @ 12, 10 @ 13, 8 @ 15

Reverse Flyes ( Drop Set) - 12 @ 12, 10 @ 10, 8 @ 8 (no rest)

Upright BB Rows - 12 @ 20, 10 @ 30, 8 @ 35

Super Set

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

Skull Crushers BB - 12 @ 12.5, 10 @ 15, 8 @ 17.5, 6 @ 20 (too light)

Super Set

Ezy Bar curls - 12 @ 15, 10 @ 22.5, 8 @ 25, 6 @ 27.5

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

Drop Sets

Cable Curls - 8 @ 42, 8 @ 36, 8 @ 24

Tricep Extn - 8 @ 50, 8 @ 45, 8 @ 40

Can go heavier on some so weights will go up next time. Great workout though. :nod:

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marky65 Senior member

marky65

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02/02/09

Weight - 98.8kg (still in the rut / plateau )

Cardio AM

Treadmill - 35 mins (466 cals)

Weights PM

Chest / Back

Drop Sets

DB Flyes - 10 @ 20 then 10 @ 16 then 10 @ 11.5 (no rest)

DB Pullovers - 15 @ 20 then 10 @ 16 then 10 @ 11.5 (no rest)

Super Sets

Decline DB Press - 12 @ 14, 0 @ 16, 8 @ 18.5

Wide Grip Pulldown - 12 @ 45, 10 @ 60, 8 @ 66

Super Set

Press ups - 12 @ BW, 10 @ BW, 10 @ BW

DB Rows - 12 @ 16, 10 @ 18.5, 8 @ 20

Super Set

Incline DB SB Press - 12 @ 14, 10 @ 16, 8 @ 18.5

Close Grip Pulldown - 12 @ 45, 10 @ 52, 8 @ 60

Drop Sets

Press Ups - 8 (BW)

Decline DB Press - 8 @ 16

Incline DB SB Press - 8 @ 14

All NO REST

Drop Sets

Wide Grip Pulldowns- 8 @ 45

DB Rows - 8 @ 18.5

Close Grip Pulldowns- 8 @ 45

Then stretches.

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marky65 Senior member

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03/02/09

Weight - 98.5kg

Cadio AM

Treadmill - 30 mins (434 Cals)

Cardio PM

Treadmill - 30 mins ( 446 cals)

Abs

Incline Reverse Crunch - 15 / 10 / 10

Cable Crunch - 15 @ 60, 15 @ 65, 15 @ 70 (kgs)

I think I have finally sorted the plateau problem out. I have been eating about 600 cals less than I should have been.

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marky65 Senior member

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04/02/09

Weights PM

Legs

Leg Extn Drop Set - 15 @ 70, 15 @ 50, 15 @ 40, 15 @ 30(no rest between)

Leg Curls Drop Set - 10 @ 50, 10 @ 40, 10 @ 30, 10 @ 20 (no rest)

Super Set

Leg Press - 15 @ 120, 12 @ 140, 10 @ 160, 8 @ 180

Leg Curls - 15 @ 30, 12 @ 40, 10 @ 50, 8 @ 60

Drop Sets

Calf Press - 15 @ 200, 12 @ 180, 10 @ 160, 8 @ 145

Standing Calf Raise - 15 @ 119, 12 @ 105, 10 @ 91, 8 @ 77

Straight Set

Squats - 15 @ 60, 12 @ 70, 10 @ 80, 8 @ 90

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marky65 Senior member

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I usually do have the squats just after the drop sets but the cage was being used so just had to go with the flow.

The heavier weights will come with time I hope.

I am doing this program for about 8 weeks as it is supposed to increase strength by quite a bit. Heres hoping. :pfft:

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marky65 Senior member

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Cheers TFB. They were very painful...

05/02/09

Weight - 97.8kg (hope this is the start of the downward slide again)

Cardio

Treadmill - 30 mins HIIT ( 443 cals)

Abs

Cable Crunch - 15 @ 65, 15 @ 70, 15 @ 70

Cable Chop - 12 @ 36, 12 @ 42, 12 @ 36 (each side)

All done pre breakfast so was feeling a bit weak at the end of the abs. WOn't be doing that again in a hurry. :shock: :roll:

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marky65 Senior member

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06/02/09

Weights PM

Shoulders

Lat Raise - 15 @ 10, 15 @ 10, 15 @ 10(no rest)

Shoulder Press - 12 @ 11.5, 10 @ 14, 8 @ 16

Reverse Flyes ( Drop Set) - 12 @ 11.5, 10 @ 10, 8 @ 7.5 (no rest)

Upright BB Rows - 12 @ 30, 10 @ 35, 8 @ 40

Super Set

Incline DB Curl - 12 @ 10, 10 @ 11.5, 8 @ 11.5, 6 @ 14 (up next time)

Skull Crushers BB - 12 @ 20, 10 @ 22.5, 8 @ 25, 6 @ 27.5

Super Set

Ezy Bar curls - 12 @ 17.5, 10 @ 27, 7 @ 32, 6 @ 29.5 (bit to heavy for the 8...ended up being 7)

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

Drop Sets

Cable Curls - 8 @ 42, 8 @ 36, 8 @ 24

Tricep Extn - 8 @ 50, 8 @ 45, 8 @ 40

Trained at work so the weights weren't in the 1kg increments like at the gym. Went up to the next one where I could though.

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marky65 Senior member

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Thanks TFB. Yep, the workout is great and it certainly gives you a good pump. I am taking Horsepower on weight days and that seems to give me a few extra kgs on the weights.

07/02/09

Cardio AM

Weight- 98.0kg

Treadmill - 30 mins (402 cals)

Will do an abs workout later. The g/f will probably try and get me to do pilates lol :pfft: :roll:

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marky65 Senior member

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09/02/09

Cardio

Treadmill - 40 mins HIIT ( 622 cals) :D

5m w/up then 2m @ 15%, 1m @ 3% at 6.5km/h for 25mins then 10 mins at 3% at 6.7-7.2km/h)

Abs

Incline Rev Crunch - 10 / 10 / 10

Cable Crunch - 15 @ 65, 15 @ 70, 15 @ 75

Cable Chop - 15 @ 36, 12 @ 42, 10 @ 48 (each side)

Chest and Back tomorrow :)

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marky65 Senior member

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10/02/09

Weight - 99.1kg

Had the flab grab etc. BF - 20%, lost 0.8kg fat and gained 1.4kg lean mass. Goal is still to get to 90kg @ 10% or less. :pfft:

Weights AM

5 mins Rower warm up

Chest / Back

Drop Sets

DB Flyes - 15 @ 20 then 15 @ 16 then 10 @ 12 (no rest)

DB Pullovers - 15 @ 20 then 10 @ 16 then 10 @ 12 (no rest)

Super Set

Press ups - 12 @ BW, 12 @ BW, 12 @ BW

DB Rows - 12 @ 17, 10 @ 19, 8 @ 22 (all up next round)

Super Set

Incline DB SB Press - 12 @ 15, 10 @ 17, 8 @ 19

Close Grip Pulldown - 12 @ 45, 10 @ 60, 8 @ 63

Super Sets

Decline DB Press - 12 @ 15, 0 @ 17, 8 @ 19

Wide Grip Pulldown - 12 @ 45, 10 @ 60, 8 @ 63

Drop Sets

Decline DB Press - 8 @ 16

Incline DB SB Press - 8 @ 17

Press Ups - 8 (BW)

All NO REST

Drop Sets

Wide Grip Pulldowns- 8 @ 56

DB Rows - 8 @ 19

Close Grip Pulldowns- 8 @ 56

All NO REST

Making great strength gains on this program so far. So will see where it takes me. :nod:

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marky65 Senior member

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11/02/09

Weights PM

Legs

Leg Extn Drop Set - 15 @ 9P, 15 @ 7P, 15 @ 6P, 15 @ 5P(no rest between)

Leg Curls Drop Set - 15 @ 9P, 15 @ 7P, 15 @ 5P, 15 @ 3P (no rest)

Straight Set

Squats - 15 @ 60, 12 @ 70, 10 @ 80, 8 @ 102.5 (kgs)

Super Set

Leg Press - 15 @ 130, 12 @ 155 10 @ 175, 8 @ 200

Leg Curls - 15 @ 4P, 12 @ 6P, 10 @ 8P, 8 @ 10P

Drop Sets

Calf Press - 15 @ 210, 12 @ 185, 10 @ 165, 8 @ 145 (all going up next time)

Standing Calf Raise - 15 @ 270, 12 @ 240, 10 @ 210, 8 @ 195 (lbs)

Took Super Pump 250 before workout. Got given a sample pack given to me.

In the 3 weeks I have been on this program some of the weights have gone up 30kg. :nod:

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