Joe's Journal

total_gym1000 · July 26, 2009

Forgot to update,

Friday 24th July: BACK

Deadlifts

8x60kg

8x80kg

Wide Grip Pulldowns

12x47kg

10x56kg

8x61kg

6x68kg

Seated Cable Rows

12x47kg

10x56kg

8x61kg

6x68kg

Hyperextensions

12xBW

12xBW+5kg

12xBW+10kg

Shrugs (dumbbell each hand)

12x24kg

12x28kg

12x30kg

12x24kg

Didn't work out this weekend, back is very sore, had a spa before which was fucking great! Hitting the legs tomorrow, will also hit shoulders and arms since i missed them this weekend.

Joe

poos_n_wees · July 26, 2009

Didn't work out this weekend, back is very sore, had a spa before which was fucking great!

:nod: Spa does wonders for sore muscles!

Nice work with the deads :grin:

total_gym1000 · July 26, 2009

Didn't work out this weekend, back is very sore, had a spa before which was fucking great!
:nod: Spa does wonders for sore muscles!
Nice work with the deads :grin:

Thanks! Gonna up the weight every week 5kg on the deads, could hardly put on my socks this morning, ouch! :pfft:

total_gym1000 · August 16, 2009

Been on holiday the past couple of weeks, eating wasin't the best so real keen to get back into it.

16.8.09: Arms

Dumbell Curls

12x14kg

10x14kg

8x16kg

6x16kg

Machine Curls

12x25kg

10x32kg

8x39kg

6x46kg

Skull Crushers

12x15kg

10x17.5kg

8x20kg

Rope Pulldowns

12x16.5kg

10x19kg

8x21.5kg

6x24kg

Cardio

Half an hour on bike level 8

Legs/Abs tonight!

-Joe

total_gym1000 · August 31, 2009

Haven't updated this in a while.. been going to the gym first thing in the morning before work, around 6.30am.. been feeling quite tired so the intensity is really poor.. any tips on pre-workout energy food/drink? I wake up, put on my gear and then i'm off to the gym so any ideas about a quick shake or something?

1.9.09 :: Legs

Squats

12x60kg

10x80kg

10x85kg (PB)

10x85kg - will go a bit heavier next time

Leg Extensions

12x40kg

10x47kg

Leg Curls

12x39kg

10x46kg

19x46kg

Horizontal Calf Presses

15x97kg

15x105kg

I need to add one more exercise for my hammies, possibly walking lunges..

Not liking the horizontal calf presses at the moment as it seems my ankles give out before my calfs.. maybe im not doing it 100% correct but will be trying a different calf exercise next workout.. any ideas?

-Joe

jono · August 31, 2009

Haven't updated this in a while.. been going to the gym first thing in the morning before work, around 6.30am.. been feeling quite tired so the intensity is really poor.. any tips on pre-workout energy food/drink? I wake up, put on my gear and then i'm off to the gym so any ideas about a quick shake or something?
1.9.09 :: Legs
Squats
12x60kg
10x80kg
10x85kg (PB)
10x85kg - will go a bit heavier next time
Leg Extensions
12x40kg
10x47kg
10x47kg
10x47kg
Leg Curls
12x39kg
10x46kg
10x46kg
19x46kg
Horizontal Calf Presses
15x97kg
15x105kg
15x105kg
15x105kg
I need to add one more exercise for my hammies, possibly walking lunges..
Not liking the horizontal calf presses at the moment as it seems my ankles give out before my calfs.. maybe im not doing it 100% correct but will be trying a different calf exercise next workout.. any ideas?
-Joe

nice work on the squat PB!

in terms of hammies/overall leg development you would benefit from more compound movements eg: lunges/hacksquats/frontsquats/legpress etc.

also SLDL is great for hams..

total_gym1000 · August 31, 2009

thanks man, will increase it 5kg every week and see how i do

just need to find a good pre-workout energy boost in the early mornings! :?

total_gym1000 · September 2, 2009

3.9.09 :: Shoulders

Dumbell Press

12x32kg (16kg each side)

10x32kg

Lat raises

10x7kg (each side)

8x7kg

Machine Press

12x25kg

10x25kg

8x25kg

-Joe

total_gym1000 · September 8, 2009

8.9.09 :: Back & Biceps Felt pretty weak today as i'm training first thing in the morning with nothing in my stomach..have bought some pure nitro (l-arginine) which arrived today so that should give me some energy on these cold mornings..

Deadlifts

10x60kg

8x80kg

Grip fucked out due to palms getting sore so couldn't do a 4th set..will invest in some gloves :nod:

Wide Grip Pull downs

10x40kg

8x47kg

Seated Cable rows

10x47kg

8x54kg

8x61kg

8x68kg

Concentration Curls

12x14kg dbs

10x14kg

V-bar curls

10x25kg

The missus and i are getting a puppy tonight \:D/ she is so excited, gonna be distrupted sleep for the next while though...not too good for recovery :shifty:

-Joe

total_gym1000 · February 22, 2010

Reviving my journal after a few months of time off due to family problems. Weight is down to 73.1 kg thanks to a combination of stress, lack of sleep, no weight training and crap diet. Heaviest i have been was about 6 months ago when i was 82kg. Looking to get up to 85-90kg (i'm 5'8), just wanna gain strength and size, will post pics later on.

Diet will be made up of as much milk, eggs, chicken, almonds, rice and potatoes that i can stomach.

Started a 5x5 program yesterday, strength is down so just finding a good starting point, will increase the weight each week.

Monday: Back, Biceps, Shoulders 22.2.10

Deadlift 5x5x70kg

Dumbell Rows 5x5x10kg

Seated Cable Row 5x5x55kg

Barbell Curl 5x5x15kg

Concentration Curl 5x5x10kg

Dumbbell Press 5x5x12kg

Lat Raises 5x5x6kg

Wednesday: Chest, Triceps

Bench Press

Incline Dumbell Press

Cable Flyes

Skull Crushers

Pull Downs

Friday: Legs, Abs

Squats

Leg Press

Lunges

Calf Raises

Feels good to be back into it.

-joe

total_gym1000 · February 24, 2010

Wednesday: Chest, Triceps

Have lost a lot of strength, i struggled through this workout :?

Dumbbell Press 5x5x20kg each hand

Incline Dumbbell Press 5x5x15kg

Dumbbell Flyes 5x5x10kg

Skull Crushers 5x5x17.5kg BB

Pull Downs 5x5x30kg

Sigh, hope i get what little strength i had back soon. Legs on Friday!

total_gym1000 · March 8, 2010

Monday: Back, Biceps

Started with my favourite exercise, the deadlift! I think last year i was selling myself short as i was only dead lifting 80-85kg. Today i warmed up with 8x60kg, moved up to 8x80kg then 100kg which is a PB for me. My grip failed at 4 reps..i tried over/under hand grip and got out another 5 reps. Next set my grip failed at 4 reps..thinking whether i need chalk or straps as i know i can get out more?

Dumbbell Rows

8x20kg (each hand)

8x20kg

Wide grip pulls downs

8x50..pounds or kg, probably pounds

8x70

8x50

Concentration Curls

8x10kg

Shrugs

10x22.5kg (each hand)

8x22.5kg

10x22.5kg

-Joe

total_gym1000 · March 10, 2010

Wednesday: Chest, Triceps, Shoulders

Dumbbell Press

8x20kg (each hand)

8x20kg

Incline BB press

8x40kg

Dumbbell Flyes

8x12.5kg

Skullcrushers

8x17.5kg BB

8x17.5kg

Rope pull downs

8x30

8x40

Shoulder Press (don't think ill do shoulders with tri's next time)

8x12.5kg

5x12.5kg

Smith Machine shoulder press

8x20kg

8x30kg

Legs tomorrow, gonna try and hit a PB on the squat!

-joe

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