Dontrunwithknives's Journal

[Dontrunwithknives]

Here is what I did tonight:

Stretching

Slow chest to ground press-up x 20

Bench press -

40kg x 10,

50kg x 10,

50kg x 9,

50kg x 7,

40kg x 10

Dumbell tricep extension -

20kg x 10,

20kg x 10,

25kg x 10

Dumbell flys -

12.5kg x 10 x 3

Pulley pushdowns -

50lbs x 10 x 3

Dumbell press -

17.5kg x 10,

17.5kg x 10,

15kg x 10

Dumbell tricep kickback -

10kg x 10 x 3

Bench press (very slow motion) -

40kg x 10

Rest periods - 60secs - 90secs

Gym time - 50mins

\:D/

And no I have not got my workout for tomorrow sorted yet. To be honest I have never done a legs workout :pfft:

But it shouldn't be too hard to catch them up, they already have size.

[Dontrunwithknives]

Oh and my diet is still fucked :doh:

Had assessments all day and was in a huge rush until 6:45pm

But don't worry I will have it sorted very soon 8)

My course finishes this week.

[Dontrunwithknives]

Oh and does everyone take their progress pics after a workout or resting?

[HaNs]

Resting, pumped is cheating

[Dontrunwithknives]

Well that's good to know I have not cheated yet... But I want to cheat next time :pfft:

[two_phat]

haha well if you've never done them before start off with something light - just to make sure your able to walk the next day.

Try something simple like:

squats 3 x 10 @ 40kg (concentrate on form - if its too light then bring it up)

leg press

hamstring curls

standing calf raises

You could add in leg extensions and another hamstring exercises if you wanted.

[Dontrunwithknives]

Yeh those are the exercises I will be doing, thanks fot that.

I have a feeling I am not going to like this workout :pfft:

[two_phat]

You'll learn to love to it - legs is my favourite. Theres nothing like stumbling out of the gym after a good session.

work on getting your squat form and technique correct, then start adding some decent weight on

[Draft]

You'll learn to love to it - legs is my favourite. Theres nothing like stumbling out of the gym after a good session.

Agree, its the day after I tend not to like so much...

[becbec]

You'll learn to love to it - legs is my favourite. Theres nothing like stumbling out of the gym after a good session.

Agree, its the day after I tend not to like so much...

I love legs day. Get to play with the big peoples toys (eg BB squats and BB deads)

:grin:

[holdenman]

Yeh I love training legs! Struggling to get out that last squat so bad that it feels like your about to powerchuck across the gym, then not being able to walk or sit down properly for a few days afterwards.

Even better if you have never trained them before, when I first started training legs properly I would get doms for 3-4days every time!

[Dontrunwithknives]

Last night:

Stretch

20 x Bodyweight squats

Smith machine squat -

40 x 10 x 4

Leg press -

40 x 10

60 x 10

80 x 10

100 x 12

100 x 10

100 x 10

Leg curl -

#7 x 10

#6 x 10

#6 x 7

Leg raise -

#6 x 10 x 4

Calf raise -

#6 x 10 x 3

Calf press -

90lbs x 10 x 3

Rest: 30secs - 90secs

Gym time: 50mins

I didn't know how much I would be able to do on the leg press but I just kept loading it up :pfft: \:D/

[two_phat]

See if you can squat without the smith machine - they force you to move in particular ways and take a bit of the weight off.

Good work out though - now its time to really push yourself now you know what you can do!

How are the legs feeling today?

[Dontrunwithknives]

Yeh I want to try the squats without the smith machine. Even with the smith machine my abs feel like they are getting a bit of work.

And I enjoyed the leg press, might up the weight a bit next time.

My legs felt like jelly after the workout. Today they are just a little bit sore but no problems walking. Maybe they should be a bit more sore tomorrow?

[Dontrunwithknives]

Ok they are getting sore now :pfft:

[HaNs]

Wait a few days :pfft:

[Dontrunwithknives]

Wait a few days :pfft:

:|

Yay rest day today

Hmm I might add abs into my split on Wednesdays :think:

[two_phat]

not much point in just doing abs - do a 'core' day. So include lower back exercises too. Strengthening your core will help you heaps when squating and lifting heavy.

[Dontrunwithknives]

I had Mc D's for breakfast... :shifty:

And KFC for lunch :doh:

:pfft:

I was doing a holden advanced drivers course in Fielding today and it was awesome I will try put up some pics this weekend.

[two_phat]

:naughty: :naughty: haha

[Dontrunwithknives]

And to top it off... I had a few beers and junk food for dinner. Watched fireworks and missed my Thursday workout :smoke:

[Luigi]

And to top it off... I had a few beers and junk food for dinner. Watched fireworks and missed my Thursday workout :smoke:

well done bro sounds like your on the right track :clap:

[Dontrunwithknives]

How do you make it less painful when doing squats with a BB on your shoulders? I tried the towel trick. Do you just have to handle it? :pfft:

[HaNs]

How do you make it less painful when doing squats with a BB on your shoulders? I tried the towel trick. Do you just have to handle it? :pfft:

Get the position right

[Dontrunwithknives]

:doh: Yeh I have been doing it wrong :pfft: Thanks