Littlemans Journal

[Littleman]

Well after 4 days off, which was hard for me, Im going to sort this journal. Let me know what you guys think.

15/12/2008

Shoulders

Monday

Smith Shoulder Press 4 x 8

Vertical Rows 4 x 8

Bent Over Raises 3 x 12

Shrugs 4 x 10 Superset

High Cable Pulls 4 x 15

Front Side Raise 4 x 15

Back

Tuesday

Chins 8 x 12

Seated Rows 4 x 10

Standing Lat Pulls 4 x 15

Lower Back Extensions 4 x 15

Swiss ball Cruches 4 x 15 Superset

Leg Raises 4 x 12

Legs

Wednesday

Leg Extension 2 x 15

Leg Curls 4 x 15

Straight Leg Dead Lifts 4 x 12

Leg Press 4 x 12

Squats 4 x 8

Lungers 2 x 15

Leg Extension 2 x 15

Calve Raises 4 x 25

Chest

Thursday

Pec Dec 4 x 12

Dumb-Bell Flys 4 x 12

Cable Cross Overs 4 x 12

Decline Bench 4 x drop sets

Legs Out Wall Tricep Press 4 X 25

Bench Press 4 x drop sets

Tricep and Bicep

Friday

Eze Bar Curls 4 x 8

Incline D/B Curls 4 x 12

Concentraction Curls 4 x 25 not a drop set

Wall Dips 4 x F

Tricep Press 4 x 8

Tricep Kick Backs 4 x 15

Hanging Knee Twist 4 x 12 each side

22/12/2008

Back

Chin Ups 8 x 12

Seated Rows 4 x 6

Lat pulls 4 x 15 Triple Set

Standing Lat pulls 4 x 25

Bicep Curls 3 x 10

Lower Back Extensions 4 x 15

Legs

Leg Extensons 2 x 15

Leg Curls 4 x 15

Squats 4 x 15

Lungers 4 x 15

Dead Lifts 4 x 15

Calves Raises 4 x 25 Drop-Sets

Swiss Ball Abs 4 x 15

Leg Raiaes 4 x 15

Shoulders

Incline Dumbell Shoulder Press 4 x 10 Superset

Lying Cable Cross overs 4 x 15

DeclineDumbell Press 4 x 10

High Cable Pulls 4 x 10

Cable Cross Overs 4 x 15

Pec Dec 2 x 30

Shrugs 4 x 15

4 DAYS OFF, YES, REST FOR THE BODY.

29/12/2008

Legs

Leg Extensions 2 x 15 warm up

Leg Curls 2 x 15 warm up

4 x 10

Straight Leg Dead Lifts 4 x 10 Superset

Let Extensions 4 x 25

Walking Lungers 8 sets holding 24kg dumbells

Squats 4 x 25

Leg Press Calve Raises 4 x 20 Superset

Squat Machine Calve Raises 4 x 24

Back, Bicep and Abs

Lat Pull Downs 2 x 15 Warm up

Chin ups 6 x 12

Standing Lat Pulls 4 x 20 Superset

Straight Leg Dead Lifts 4 x 10

Barbell Curls 4 x 10 Superset

Seated Bicep Curl 4 x 15

Bicep Curl 3 x 30 Sec Light Weight to finish them off

Shoulders and Tris

Pec Deck 2 x 15 Warm up

Incline Bench Press 4 x 15

Decline Bench Press 4 x 10

Cable Cross Overs 4 x 15 Tripleset

Decline Bench Press 4 x 10

Shrugs 4 x 10

Front Side Raises 4 x 12 Tripleset

Incline Shoulder Press 4 x 20

Bench Tri Dips 4 x 20kg/10kg/no weight (KILLERS)

Press Ups 2 x 25 (JUST FOR FUN, YEH RIGHT)

And I love training never miss for any reason, I just work around things.

Eating lean as, always start my day with porridge and a brew then wild venison,chicken breasts and as much fresh green veges that I can handle and good clean whey,abit of water and throw some sleep in.

The body will respond, has no choice.

:pfft:

Look forward to your feed back, pick it to bits Im open minded and keen as.

Should point out this is my second year of comps, made the mistakes now going hard.

[soundsgood]

Hey littleman! Nice to see youve started your new journal :grin:

Looks like youve got a solid split going on there. Would love to see what weights you're slinging around, you should post them up too

[Littleman]

Cool will do.