A new mans journal

[harviecb]

I have been training for a long long time and around christmas a personal trainer said she felt sorry for me training all the time for no apparent reason. told me I should do a BB competition so here I am 9kgs lighter (needing to lose a lot lot more) and looking at doing a competition at some stage. Here is my training programme. Working out 5 times a week and trying to do around 5/6 hrs of cardio a week.

Day 1

DB Incline Press 35kg x 12 40kg x6, 6 37.5 kg 8

DB press 37.5kg x 8, 8 32kg 10,10

Incline cable flies 30 x 10, 10 24 x 12

Push ups 3 sets of max

Close grip Bench press 65kg x 12 85kg x 6, 6 75kg x 8

dips body weight + 10kg x 8, 8 body weight x 10

French curls 12kg x 8, 8 10kg x 10

Day 2

Wide grip pull downs 80kg x 8, 8 75kg x10 ,10

Wide cable rows 80kg x 8, 8 75kg x 10, 10

reverse grip pull downs 95kg x 10, 10 90kg x 12, 12

B/b curls 37.5kg x 12 50kg x 6 , 6 40kg x 8

Incline bicep D/b curls 17kg x 8, 8 15kg x 10

Hammer curls 17kg x 8 ,8 15kg x 10

Day 3

Seated Sh D/B press 27kg x 12 32kg x 6, 6 30kg x 8

Eazy bar upright rows 55kg x 8 , 8 50kg x 10

Bent over laterial raises 15kg x 10 , 10 12kg x 12

Incline sh front raises 17kg x 10, 10 14kg x 12

Day 4

Squats Have just started back doing squats after rupturing disc in back so are going slowly so far so good.

Squats 75kg x 12 105kg x 6 , 6 95kg x 8 85kg x 8

leg press 290kg x 8, 8 270kg x 10 260 kg x 12

Leg extention 1 leg 65kg x 10, 10 60 kg x 12

Leg curls 35 x 8 ,8 30 x 10, 10

Day 5 start again with day 1 so in a week one day gets done twice.

All the numbers are what the trainer has told me to do and most of them I can do or just about once I do I put the weights up.

[runveerun]

Yay new journal!! :grin:

[Pseudonym]

"I do it because I love it" - that's all the reason you need! But a competition will certainly get you training harder. Welcome to the forums.

[Gym rat]

Cool a new journal how very exciting.

[harviecb]

Have a new programe lost 4cm around waist and only 1% Body fat weight was the same so not really happy have to do more cardio

Day 1

Close grip pull downs 105kg x 10,10 110kg x 8,8

One arm pull downs 35kg x 12,12,12,12

D/B shrugs 40kg x 12,12,12,12

Mac sh press 60kg x12,12,12,12,12

Hammer grip D/B sh press 15kg x 12,12,12

Cable flies 18lbs x 12,12,12

Sh Matrix B/B sh press in front then one behind 25kg 12each x 4

Day 2

Bench press 90kg x 12,12,12,12,12

Pullovers 35kg x 10,10,10,10

Close grip incline B/press 60kg x 12,12,12

Incline D/B press Dropset 25kg, 20kg, 15kg 3 sets of max

Abs

Day 3

Reverse grip close B/press 80kg x 10,10,10,10

Skull crushers 50kg x 10,10,10,10

Rope tri press 48lbs 3 x max

Spider curls 17kg x 12,12,12,12

Reverse grip B/B curls 25kg x12,12,12,12

Day 4

Squats 80kg x 20 95kg x 12,12,12

Leg curls 48lbs x 12,12,12,12

Leg extention drop set 70 50 35 3 sets of max

Leg press 260kg x 12,12,12,12

I train 5 times a week so once I finish day 4 I go onto Day 1 which means I sometimes train a body part twice a week.

[boostinggtir]

Cool a new journal how very exciting.

Do I detect some sarcasm?

[Small]

Cool a new journal how very exciting.

Do I detect some sarcasm?

doubt it. sarcasm is intended [oooharsh]

[1day]

throw sum pics up mate so we can c how u lookin (no homo) :roll:

[boostinggtir]

throw sum pics up mate so we can c how u lookin (no homo) :roll:

:^o

[1day]

throw sum pics up mate so we can c how u lookin (no homo) :roll:

:^o

:doh: G, how did i know u were gona show up, im sure as soon as the word 'homo' pops up u sniff it out like a dog on heat :pfft: .faulse alarm mate, i said 'no homo'. :wink:

[boostinggtir]

haha, I couldn't help myself.

[1day]

lol i actually just thought you were Ramy giving me stick for a minute there :pfft: