Keep me honest...TAKE TWO

[gazza]

rest day

[becbec]

legs

squats

1x15 100kg(15)

2x8 130kg,140kg(8)

1x6 145kg(6)

walking lunges

4x10 25kg,25kg,25kg,25kg(fell over on 9th rep)

single leg ext

2x10 45kg,45kg(10)

single leg curl

4x6 30kg,30kg,35kg,35kg(failed @5)

seated leg curl

2x10 65kg,65kg

seated calf raise

3x15 70kg,70kg,70kg

good workout,legs were pretty stuffed all day at work and still are. probably didn't need to do the leg ext and seated leg curl but all good.

that's how you know you're doing it right :nod:

[gazza]

hahahaha well i tripped over barrier chains twice at work as well from not picking my feet up!!

my day off today and i can't even catch my 1 and 3 year old kids in the garden :oops: :oops:

[biggurl27]

haha i'm not surprised you can't catch your kids and you're sore after that workout!

[gazza]

soooo, up @ 0500 and off to work.

trained back and calves

deads

1x15 120kg

2x8 150kg,170kg(8 reps)

1x6 190kg (first time @ this weight got 6 reps)

db row

1x12 40kg(easy 12)

1x8 50kg (good 8)

1x6 55kg ( got 6)

pulldowns

2x10 100kg,100kg( got 10 both sets, this = the whole stack so time to find a different machine or change reps)

1xmax 90kg(dead after 12)

cable row

3x8 95kg,105kg,105kg(failed @7)

seated calf raise

3x15 70kg,70kg,70kg

now weighing 88kg

[boostinggtir]

Nice. I'm about to go hit back. I'm going to hit deads for the first time, I'll have to watch my form as I think my backs a little rounded. I'll probably do a big 60kg or some shit. :thankyou:

[gazza]

gotta start somewhere boosting, my form wasn't exactly flash on the last couple of reps with 190kg but it was the first time so to be expected.

i'm a short arse with long arms(imo) so deads are set up for me really.

you'll be suprised at how quuickly the weights go up

[gazza]

got away from work late so only had time to squeeze in shoulders

seated smith machine press behind neck

1x15 40kg

1x8 55kg(8)

1x6 60kg(6)

1x10 50kg(failed@8)

db press

2x8 25kg,25kg(8)

1x630kg(6)

lateral raise

1x10 17.5kg

1x drop-set 17.5-15-12.5-10(28 reps)

rear delt machine

3x10 60kg,60kg,65kg(9)

tried my elbow out on some single arm db tricep extension, haven't been able to do this lying or seated for about 4 months. managed 3x10 @15kg without too much discomfort

[gazza]

legs

squats

1x15 100kg

2x8 130kg,140kg

1x6 150kg (6 reps but a couple gym rat styles so need to work on this)

walking db lunges

4x10 25kg,27.5kg,27.5kg,27.5kg(10 reps)

single leg curls

4x6 30kg,35kg,35kg,35kg(failed @5 forced 1)

1xmax 25kgx10

standing calf raise

3x15 160kg,160kg,160kg

[boostinggtir]

legs

squats

1x6 150kg (6 reps but a couple gym rat styles so need to work on this)

haha, I could probably do like 200kg, doing gym style squats. :pfft: I'm a give 150 a bang next week. :shifty:

[gazza]

lol, to be honest they weren't nearly as bad as all that, just a bit tired by then and not concentrating. could probably have gone heavier if i was more switched on. :nod:

[gazza]

chest and bis

bb bench

1x15 70kg

1x8 95kg

1x6 105kg

1x10 85kg

incline db flyes

3x10 25kg,27.5kg,27.5kg

db decline

3x8 30kg,35kg,35kg

hammer curls

1x12 17.5kg

2x6 25kg,25kg

db curls

1xmax 22.5kg x8

db preacher curls

3x10 15kg,17.5kg,17.5kg

[boostinggtir]

Nice, do you have someone to spot you?

[gazza]

Nice, do you have someone to spot you?

did for that workout, my work mate was just finishing when i got to the dym so he hung around for 10 minutes while i did bench press.

but more often than not i don't have anyone, which means working within myself a bit on benchpress, but they have good rubber metting on the floor of the gym so can drop the db to a point( they still don't like you doing it)

[gazza]

back and calves

deads

1x15 120kg

2x8 160kg,170kg

1x6 190kg(easy)

db row

1x12 40kg(easy)

1x8 50kg

1x6 55kg

pulldowns

2x10 100kg.100kg(easy)

1xmax 80kg

cable rows

3x8 95kg,105kg,105kg

seated calf raise

3x15 70kg,75kg,75kg

[gazza]

delts and tris

seated smith machine presses

1x15 40kg

1x8 55kg

1x6 60kg

1x10 50kg

seated db press

2x8 25kg,27.5kg

1x6 32.5kg(failed@4 no spotter)

standing laterals

1x10 17.5kg

1xdrop set 17.5kg-15kg-12.5kg-10kg(31 reps)

rear delt machine (single arm)

3x10 60kg,65kg,65kg

dips

1x12 30kg

2x8 40kg,50kg(failed@7 no spotter)

1x10 35kg

seated single arm db extensions

3x10 15kg,15kg,17.5kg

just went light on these to try my elbow out again, all good so should be able to boost the weights a little next workout

[gazza]

tris are sore today, problem elbow isn't.

no workout today spent 6 hours beating the feet last night round the cbd and didn't get away until after 1600 from work today, gym shuts at 1700. going to have to miss a couple of days with the easter break coming up so not too concerned.

bodyweight is now 89kg haven't had a bf done.

[boostinggtir]

Nice work, do you find tris get sore very easy? I find I have to smash them with dropsets ect to get them sore.

[Luigi]

Nice work, do you find tris get sore very easy? I find I have to smash them with dropsets ect to get them sore.

you want sore tris then try supersets. what i do is

http://www.bodybuilding.com/fun/exercis ... order=Name

tricep pushdowns rope attachment, one huge dropset

so start at 40 as many reps as i can do, drop to 30 max out again, 20 then 10 then 20 then 30 then 40 then 30 then 20..... just keep doing it till you cant move your arms anymore, i bet you they will be sore the next day.

do 2-3 sets of this.

[gazza]

Nice work, do you find tris get sore very easy? I find I have to smash them with dropsets ect to get them sore.

yeh, i find it easy to target them if i do single arm exercises and give it a good squeeze. every now and then i'll do something along the lines pf what luigi suggested, but for every bodypart. doesn't hurt to shake things up once in a while.

[gazza]

chest and bis

bench press

1x15 70kg( too easy now so it needs to go up)

1x8 95kg

1x6 105kg(failed @6 today)

1x10 85kg( got 10 reps)

incline flyes

3x10 25kg,27.5kg,27.5kg

db declines

3x8 30kg,35kg,35kg(got 8 reps)

hammer curls

1x12 17.5kg(too easy)

1x6 25kg,25kg(got 6 reps today)

db curl

1xmax 20kg x10

[boostinggtir]

passed the big 100kg bench \:D/ .

[gazza]

passed the big 100kg bench \:D/ .

yeh been there for a couple of weeks now, was stuck at 100 for a while. as soon as i can do 6 full reps without a spot i'll bump it up again. doing alright for a skinny white boy

[gazza]

legs

squats

1x15 100kg(bit light now)

2x8 130kg,140kg

1x6 150kg(6 reps)

walking db lunge

4x10 27.5kg,27.5kg,27.5kg,27.5kg(fell over again @9 reps on last set :oops: )note:27.5kg db in each hand

single leg curl

4x6 30kg,35kg,35kg,35kg

1x 25kgx10

standing calf raise

3x15 160kg,160kg,160kg

think the gym scales are :^o cos they now have me @ 90kg

[boostinggtir]

Nice squats, I only managed to squat 150kg once, last time. :pfft: You should be squatting 180kg, before you know it.