New Goals, New Me

[teamfatboy]

Nice workout, MM - how's the upper body now?

Who needs the heater when the muscles are burning :grin:

[marky65]

Yeah the upper body and tris a bit sore after that one TFB.

01/05/09

Weights AM ALL KGs

Back

Bent over DB Rows - 12@ 19, 12 @ 19, 10 @ 22, 8 @ 26

Lat pulldowns - 10 @ 49, 10 @ 49, 10 @ 53

One arm Rows (e/s) - 10 @ 19, 10 @ 19, 12 @ 17

Straight Arm Pulldowns - 15 @ 21, 15 @ 17, 15 @ 17 (these were murder on the lats)

Hyper Extensions - 25 / 25

Biceps

BB Curls - 12 @ 20, 12 @ 20, 10 @ 22.5, 8 @ 25

DB Curls (seated) - 10 @ 11, 10 @ 11, 12 @ 10

Hammer Curls (standing) - 10 @ 11, 10 @ 11

Preacher Curls - 15 @ 17.5, 15 @ 17.5

Now the lawns.... :roll:

[marky65]

04/05/09

Weights AM

Shoulders

Lat Side Raise - 10 @ 10, 10 @ 11.5, 10 @ 14

DB Shoulder Press - 12 @ 11.5, 10 @ 14, 8 @ 16, 6 @ 16

Reverse Flyes - 8 @ 16, 10 @ 14, 12 @ 11.5

Upright Row - 12 @ 30, 12 @ 35

Abs

Chops (e/s) - 12 @ 60lb, 10 @ 80lb, 10 @ 100lb

S/B Crunch - 15 / 15/ 15 / 15

S/B Rev Crunch - 15 / 15 / 15 / 15

[marky65]

05/05/09

Weights AM ( all KGs)

Quads

Leg Extn - 12 @ 7P, 12 @ 8P, 12 @ 8P

45 Leg Press - 12 @ 195, 10 @ 210, 8 @ 230, 6 @ 250

Squats - 10 @ 70, 10 @ 70, 10 @ 70

BB Lunges - 12 @ 75, 12 @ 75 (each side)

Calves

45 calf Press - 12 @ 195, 10 @ 210, 8 @ 230, 6 @ 250

Standing Calf Raise - 12 @ 300, 12 @ 300, 12 @ 300, 12 @ 300 (lbs)

[teamfatboy]

Nice to see the PB's on the incline press - keep it up!

[marky65]

Cheers.

I was looking back and most have gone up nearly 100kgs from where I started so the hard out program that I did paid off.

I will do it again in a month or so just to shock the body again.

No Pain No gain!! :twisted:

[gazza]

hows the bodyweight going buddy?

[marky65]

I am still plateaued around the 100kg even though the diet is really good and the weights are good. I havn't done much cardio of late so will have to hammer that again I think. Its a fine art getting a perfect balance. :roll:

[marky65]

06/05/09

Weights AM

Chest

InclineDB Press - 12 @ 14, 12 @ 16, 10 @ 18.5, 8 @ 22.5

Flat DB Press -8 @ 20, 10 @ 18.5, 12 @ 16

Incline DB Flyes - 12 @ 11.5, 12 @ 11.5, 12 @ 11.5

Flat DB Flyes - 15 @ 14, 15 @ 14, 10 @ 14

Triceps

BB Skull Crushers- 12 @ 22.5, 12 @ 22.5, 10 @ 25, 8 @ 25

DB Kick backs - 15 @ 6, 15 @ 5 (each side)

Push downs - 15 @ 80lb, 15 @ 80lb

Been doing workout at 5.45am at gym at work so weights are not as good as gym in home town.

[teamfatboy]

Its a fine art getting a perfect balance. :roll:

True, dat!

Those plateaus - we all get them from time to time :evil: it's how we deal with them that matters.

[marky65]

07/05/09

Weights PM ALL KGs

Back

Bent over DB Rows - 12@ 19, 12 @ 12, 10 @ 26, 8 @ 31

Lat pulldowns - 12 @ 49, 10 @ 49, 10 @ 53

One arm Rows (e/s) - 10 @ 19, 10 @ 19, 12 @ 17

Straight Arm Pulldowns - 15 @ 17, 15 @ 17, 15 @ 17

Hyper Extensions - 25 / 25

Biceps

BB Curls - 12 @ 17.5, 12 @ 20, 10 @ 22.5, 8 @ 25

DB Curls (seated) - 10 @ 12, 10 @ 12, 12 @ 10

Hammer Curls (standing) - 10 @ 12, 10 @ 12

Cable Curls - 15 @ 24, 15 @ 24 (biceps were burnt out by these) :flames:

[marky65]

09/05/09

Weight - 100.6kg

Cardio AM

Treadmill - 20 mins

Bike - 10 mins

Abs

S/B Crunches - 15 / 10 / 15 /10

Rev S/B Crunches - 10 / 10 / 10 / 10

[marky65]

Weights AM

Shoulders

DB Shoulder Press - 12 @ 13, 10 @ 14, 8 @ 16, 6 @ 17

Reverse Flyes - 8 @ 16, 10 @ 15, 12 @ 14

Lat Side Raise - 10 @ 10, 10 @ 12, 10 @ 14

Upright Row - 12 @ 35, 12 @ 35

Abs

S/B Crunch - 20 / 20/ 15 / 15

S/B Rev Crunch - 15 / 15 / 15 / 15

Chops (e/s) - 10 @ 36, 10 @ 42, 10 @ 48

[teamfatboy]

Nice, esp those side lat raises at 14kg :clap:

Do you do the woodchop with a cable or a db?

[marky65]

I do it with the cable......never done the dumb bell ones before so wouldn't know where to start.

[marky65]

11/05/09

Cardio PM

Bike (windtrainer) - 20 mins

[teamfatboy]

I do it with the cable......never done the dumb bell ones before so wouldn't know where to start.

I've done them with light DB's as part of a cardio class...it's not so easy as it looks :shock:

I used to like cable woodchoppers - might feed them in when I feel the need to give obliques a good hiding :grin:

[marky65]

12/05/09

Weights AM ( all KGs)

Quads

45 Leg Press - 12 @ 190, 10 @ 190, 8 @ 190, 6 @ 190

Leg Extn - 12 @ 7P, 12 @ 8P, 12 @ 9P

Squats - 10 @ 70, 10 @ 70, 10 @ 70

BB Lunges - 10 @ 75, 10 @ 75 (each side)

Hamstrings

Curls - 15 @ 6P, 15 @ 7P, 15 @ 7P

Calves

45 calf Press - 15 @ 190, 12 @ 190, 10 @ 190, 10 @ 190

Standing Calf Raise - 12 @ 300, 12 @ 300, 12 @ 300, 12 @ 300 (lbs)

Cardio PM

Bike (wind trainer) - 20 mins

[marky65]

13/05/09

Weights AM

Chest

InclineDB Press - 12 @ 14, 12 @ 16, 10 @ 20, 8 @ 22.5

Flat DB Press -8 @ 20, 10 @ 18.5, 12 @ 16

Incline DB Flyes - 12 @ 11.5, 12 @ 11.5, 12 @ 11.5

Flat DB Flyes - 15 @ 14, 15 @ 14, 15 @ 14

Triceps

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

DB Kick backs - 15 @ 6, 15 @ 6 (each side)

Cardio PM

Bike (windtrainer) - 20mins

[marky65]

14/05/09

Weights AM ALL KGs unless stated

Back

Bent over DB Rows - 12@ 18.5, 12 @ 22.5, 10 @ 26.5, 8 @ 30

Lat pulldowns - 10 @ 90, 10 @ 105, 10 @ 120 (lbs for these)

One arm Rows (e/s) - 10 @ 20, 10 @ 20, 12 @ 18.5

Straight Arm Pulldowns - 15 @ 45, 15 @ 45, 15 @ 45 (lbs for these)

Hyper Extensions (couldn't do these as no machine at work, have to suggest they get one :pfft: )

Biceps

BB Curls - 12 @ 22.5, 12 @ 22.5, 10 @ 25, 8 @ 25

DB Curls - 10 @ 11.5, 10 @ 11.5

Cable Curls - 15 @ 50, 15 @ 60 (lbs for these)

Cardio PM

Bike - 20 mins

Back on the scales tomorrow to see if this is working. Took new photos the other day so will see how the next 11 weeks go

[marky65]

15/05/09

Weight - 100.5kg

Cardio AM

Treadmill - 30 mins

Abs

Decline Sit ups - 15 / 15 / 10 / 10

Cable Crunches - 12 @ 28, 10 @ 35, 10 @ 35

[marky65]

17/05/09

Cardio PM

Bike - 20 mins

[marky65]

18/05/09

Weight - 100.5kg

Weights AM All kgs

Shoulders

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

DB Shoulder Press - 12 @ 13, 12 @ 14, 10 @ 15, 8 @ 16

Reverse Flyes - 12 @ 13, 10 @ 15, 10 @ 17

Upright Row - 10 @ 35, 10 @ 35

Abs

Decline Situps - 15 / 15 / 10 / 10

S/B Crunch - 15 / 15 / 15 / 15

Cable Crunch - 15 @ 50, 12 @ 70, 10 @ 70 ( different machine)

Cardio

Treadmill - 20 mins

[marky65]

19/05/09

Weight - 100kg

Weights PM ( all KGs)

Quads

Squats - 15 @ 70, 12 @ 80, 10 @ 90, 8 @ 100

Leg Extn - 12 @ 50, 12 @ 60, 12 @ 70

45 Leg Press - 12 @ 170, 12 @ 180, 10 @ 190, 8 @ 200

BB Lunges - 12 @ 70, 12 @ 90 (each side)

Hamstrings

Curls - 12 @ 45, 10 @ 50, 10 @ 50

Calves

45 calf Press - 15 @ 200, 15 @ 200, 15 @ 200, 15 @ 200

Standing Calf Raise - 12 @ 140, 12 @ 140, 12 @ 140, 12 @ 140

Changed the workout for the quads a bit and next time adding some supersets into the equation. Pain is good..... :twisted:

[marky65]

20/05/09

Weights AM

Rower- 5 mins warmup

Chest

InclineDB Press - 12 @ 17, 12 @ 19, 10 @ 22, 5 @ 26(burn burn)

Flat DB Press -8 @ 22, 10 @ 19, 12 @ 17

Incline DB Flyes - 12 @ 12, 12 @ 13, 12 @ 13

Flat DB Flyes - 15 @ 13, 15 @ 13, 15 @ 14 (urn a bit more)

Triceps

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

DB Kick backs - 15 @ 6, 15 @ 6 (each side)

Cable Pushdowns - 15 @ 42, 15 @ 36