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New Goals, New Me

marky65

By marky65
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marky65 Senior member

marky65

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12/02/09

Weight - 98.4g

Cardio AM

Treadmill - 30 mins (433 cals)

Cardio PM

Treadmill - 40 mins (HIIT for 25mins of it) (604cals)

Abs

Cable Crunch - 15 @ 70, 15 @ 80, 15 @ 85 :nod:

Incline Rev Crunch - 10 / 10

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

Took Super Pump 250 pre PM workout.

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marky65 Senior member

marky65

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13/02/09

Weights PM

Shoulders

Lat Raise - 15 @ 9, 15 @ 11, 15 @ 12

Shoulder Press - 12 @ 13, 10 @ 16, 8 @ 17

Reverse Flyes ( Drop Set) - 12 @ 13, 10 @ 10, 8 @ 9 (no rest)

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

Super Set

Standing DB Curl - 12 @ 11, 10 @ 13, 8 @ 15, 6 @ 16

Skull Crushers BB - 12 @ 20, 10 @ 25, 8 @ 27.5, 6 @ 30

Super Set

Ezy Bar curls - 12 @ 27.5, 10 @ 27.5, 8 @ 27.5, 6 @ 27.5

Close Grip Bench - 12 @ 30, 10 @ 35, 8 @ 40, 6 @ 45

Drop Sets

Cable Curls - 8 @ 42, 8 @ 36, 8 @ 30

Tricep Extn - 8 @ 54, 8 @ 48, 8 @ 42

Most weights up again. Took SuperPump 250 prior to workout. :nod:

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marky65 Senior member

marky65

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14/02/09

Cardio

Treadmill - 30 mins HIIT ( 452 cals)

5m w/up then 1m @ 15%, 1m @ 3% at 6.7km/h for 15mins then 15 mins at 3% at 6.8 km/h)

Abs

Incline Rev Crunch - 10 / 10 / 10

Cable Crunch - 15 @ 70, 15 @ 80, 10 @ 90 (+5 @ 80 as couldn't quite get the 15 @ 90) :roll:

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marky65 Senior member

marky65

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16/02/09

Weights AM

5 mins Rower warm up

Chest / Back

Drop Sets

DB Flyes - 15 @ 22 then 15 @ 17 then 10 @ 13 (no rest)

DB Pullovers - 15 @ 22 then 10 @ 17 then 10 @ 14 (no rest)

Super Sets

Decline DB Press - 12 @ 17, 12 @ 19, 8 @ 22

Wide Grip Pulldown - 12 @ 49, 10 @ 60, 8 @ 63

Super Set

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

DB Rows - 12 @ 19, 10 @ 22, 8 @ 31

Super Set

Incline DB SB Press - 12 @ 16, 10 @ 17, 8 @ 19

Close Grip Pulldown - 12 @ 49, 10 @ 60, 8 @ 63

Drop Sets

Decline DB Press - 8 @ 19

Incline DB SB Press - 8 @ 17

Press Ups - 8 (BW)

All NO REST

Drop Sets

Wide Grip Pulldowns- 8 @ 56

DB Rows - 8 @ 22

Close Grip Pulldowns- 8 @ 56

All NO REST

Most weights went up again so something is working well :nod:

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marky65 Senior member

marky65

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17/02/09

Cardio

Treadmill - 40 mins HIIT ( 622 cals)

5m w/up then 2m @ 15%, 1m @ 3% at 6.7km/h for 20mins then 15 mins at 3% at 6.8/h)

Abs

Incline Rev Crunch - 10 / 10 / 10

Cable Crunch - 15 @ 70, 15 @ 80, 12 @ 90 (couldn't get last 3)

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

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marky65 Senior member

marky65

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18/02/09

Weights AM

Legs

Leg Extn Drop Set - 15 @ 70, 15 @ 65, 15 @ 55, 15 @ 50(no rest between)

Leg Curls Drop Set - 10 @ 50, 10 @ 40, 10 @ 30, 10 @ 25 (no rest)

Straight Set

Squats (Smith Machine)- 15 @ 70, 12 @ 75, 10 @ 90, 8 @ 105 only used smith as both squat racks being used)

Super Set

Leg Press - 15 @ 140, 12 @ 160, 10 @ 180, 8 @ 205

Leg Curls - 15 @ 25, 12 @ 30, 10 @ 35, 8 @ 40

Drop Sets

Calf Press - 15 @ 215, 12 @ 195, 10 @ 180, 8 @ 160

Standing Calf Raise - 15 @ 140, 12 @ 126, 10 @ 112, 8 @ 98 (kgs)

More PB's and happy with weights......could do with a zimmer frame at the moment but will do Treadmill later on to ease the legs out a bit. The superpump is provong to be a good investment :pfft:

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teamfatboy Veteran member

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18/02/09

Squats (Smith Machine)- 15 @ 70, 12 @ 75, 10 @ 90, 8 @ 105 only used smith as both squat racks being used)

More PB's and happy with weights......could do with a zimmer frame at the moment but will do Treadmill later on to ease the legs out a bit. The superpump is provong to be a good investment :pfft:

Nice to see the PBs - see Gym Rat to order your Zimmer Frame :pfft:

It's good to mix free-bar and Smith from time to time..and any time you lift is better than standing around admiring the problem!

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marky65 Senior member

marky65

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20/02/09

Weights AM (all kgs)

Shoulders

Lat Raise - 15 @ 10, 15 @ 11, 15 @ 12

Shoulder Press - 12 @ 14, 10 @ 17, 8 @ 19

Reverse Flyes ( Drop Set) - 12 @ 13, 10 @ 10, 8 @ 9 (no rest)

Upright BB Rows - 12 @ 35, 10 @ 40, 8 @ 45

Biceps & Triceps

Super Set

Incline DB Curl - 12 @ 11, 10 @ 13, 8 @ 15, 6 @ 16

Skull Crushers BB - 12 @ 22.5, 10 @ 25, 8 @ 27.5, 6 @ 30

Super Set

Ezy Bar curls - 12 @ 27.5, 10 @ 27.5, 10 @ 22.5, 10 @ 22.5 (wrist was playing up a bit so went lighter for last 2 sets but put reps up)

Close Grip Bench - 12 @ 35, 10 @ 35, 8 @ 40, 6 @ 45

Drop Sets

Cable Curls - 8 @ 42, 8 @ 36, 8 @ 30

Tricep Extn - 8 @ 54, 8 @ 48, 8 @ 42

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marky65 Senior member

marky65

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24/02/09

Weights PM

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 Sets

Decline DB Press - 12 @ 17, 0 @ 19, 8 @ 22

Wide Grip Pulldown - 12 @ 49, 10 @ 53, 8 @ 56

Super Set

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

DB Rows - 12 @ 22, 10 @ 26, 8 @ 31

Super Set

Incline DB SB Press - 12 @ 16, 10 @ 16, 8 @ 17

Close Grip Pulldown - 12 @ 49, 10 @ 53, 8 @ 56

Drop Sets

Decline DB Press - 8 @ 19

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

Some weights went up and a couple had to go down a notch as the sun had zapped a bit of strength out of me during the day. Not too bad though.

I am looking at rearranging the program a tad and taking out the back/chest on same day. Not doing the energy levels very good.

Have BF again tomorrow so will be interesting to see if its come down any with this program. Diet is good so fingers crossed. :pray:

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marky65 Senior member

marky65

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Thanks Flamer....must've worked lol

25/02/09

Had the ole flab grab etc.

Weight - 98.5kg

BF - 18.8% (started at 38% in July 08) \:D/

Since the last test 2 weeks ago I took off another 1.8kg fat and added 1.1kg of lean mass.

Looks like this new program is the plateau buster that I needed :pfft:

Cardio AM

Treadmill - 30 mins (394 cals)

Legs this arvo before work :twisted:

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