Iron Mind

[Big john]

This will be my home away from home, From now on here i will be putting my training programme/my thoughts/ups and downs/diet etc

as of 2mr the pump begins baby with chest and shoulders

stay tuned!

[jono]

another log. good to see

[Ash]

Great to have another training log starting.

My own log on NZBB has been an excellent source of motivation (and has provided a lot of amusement), I hope we can keep you pushing hard Big John.

[Growth]

Good on you for starting a journal mate, cant wait to read about your progress.

[deegee]

Always nice to see more logs, got your current stats and goals there so we can see how you go as the log progresses

[Big john]

Today was chest and shoulders

30 min cardio

flat DB benchpresses

kgs

20*10 (warm up)

27*8

30*8

32.5*6(woot new personal best for me!!! )

after that started to get the burn going

incline DB benchpresses

kgs

20*10

27*8

30*8

17*6(couldnt quite do 32.5 that time as my chest started feelin like an inferno so i dropped the weight

incline DB flyes

kgs

12*10

12*8

12*8

12*8

pretty much kept the weight low wanted to concentrate more on form and gettin a full range of motion in

finished off chest with Pec deck

kgs

36*10

42*8

48*8

54*6

Shoulders

pretty much just concentratin on side and rear delts atm to bring them up abit, dont do much front as i think i punish them enough with with the chest presses

front DB raises

kg

8*10

9*8

10*8

10*6

i go pretty light with these i seem to struggle if i go any heavier, so ill just feepin wrkin away at that an try and improve that over the next month or so

1 arm Bent over DB raises

kgs

7*10

8*8

9*8

10*6

really wrked those rear delts

reverse pec deck

kgs

24*10

30*8

36*8

42*6

[jono]

keep it up man.

also let it be noted i dont aprove of no compound movement for shoulders.

[Big john]

keep it up man.

also let it be noted i dont aprove of no compound movement for shoulders.

i usually do seated DB military presses but i was short on time this session

[Growth]

i usually do seated DB military presses but i was short on time this session

I would have tried to do the compound first if time was an issue, skimp on things like raises of time is skimp.

Other than that it looks like a really good workout there mate. Good to see your cracking out PB's already. Keep it up!

[sponge]

man how long were you in the gym!?

[Big john]

man how long were you in the gym!?

think just alittle over 90 mins

[deegee]

long session in the gym but some good work there.

[Big john]

legs and abs today

quads

30 mins cardio

Squats

kgs

40*10

60*8

60*8

60*3

didn't go heavy on any thou (thou felt like it did) was mainly focused on just gettin parralell plus was doing alot of stretching with the Soleus stretch. Also chucked in 2 plates under my heels that seemed to help abit. time will tell i guess

Leg press

2 pps*10

3 pps*8

4 pps*8

5 pps*6 (wowzer new PB )

leg press felt great today plus gettin a PB just topped it off

alturnate leg ext

kgs

36*10

42*8

48*8

54*6 (struggled with the last 2 reps but managed to pushed them out)

hammys

SL DL

kgs

40*10

60*8

70*8

80*6

SL goodmornings

kgs

17.5*10

19.5*8

25.5*8

29.5*8

had a pretty good pump after that

abs

DC crunches

15*4 sets

swiss ball crunches

15*4 sets

planned to do some side crunches but a whole bunch of elderly peeps where moochin all the swiss balls

[Growth]

looks like another solid effort there mate. Good range of leg exercises there. Well done.

[Varven]

Solid work dude,

just wondering how on earth u do 30 mins cardio before a balls to the walls leg session ...

I couldnt squat heavy n hard if i did cardio before.

[Big john]

Solid work dude,

just wondering how on earth u do 30 mins cardio before a balls to the walls leg session ...

I couldnt squat heavy n hard if i did cardio before.

thanks guys

pretty much do cardio b4 all my wrkouts. /shrug dunno always just felt right for me, :grin:

[jono]

great work on the pb man. i wouldnt do cardio b4 a workout.. waste too much energy. when i do cardio i keep it seperate from my training.

[Varven]

Yeah.. I was gonna say... your denying yourself a 100% solid effort on the weights if your doing cardio before. If youre doing cardio after, it might be good to burn fat, BUT highly likely that you will end up catabolic.. so best to seperate cardio from weights.

[Big john]

Arms today

Bi's

seated EZ bar preachers

kg

25*10

30*8

35*8

37.5*6

EzBB curls

kgs

30*10

30*8

30*8

35*6

alt ham curlz

kg

12.5*20

12.5*18

15*16

15*14

Triz

push downs

kg

42*10

48*8

54*8

60*6

kickbacks

kgs

9*10

10*8

10*8

12*6

skull crushes

kg

30*10

30*8

30*8

30*6

great wrk out today and came out with it with an awsome pump, i could actually see the veins in my biceps for the 1st time in like.........ever :grin:

[Growth]

Arm strength looks really strong mate. Good work. I love the bicep vein, i have only seen it once though about a year or so ago

[Big john]

Arm strength looks really strong mate. Good work. I love the bicep vein, i have only seen it once though about a year or so ago

i tell ya mate that bicep vein is one elusive bastard :grin:

[jono]

nice work man lol i can see bicep vain sitting here relaxed take that! :grin:

[Big john]

nice work man lol i can see bicep vain sitting here relaxed take that! :grin:

..................dam you! :grin: :grin:

[Ash]

Good workouts this week Big John - you're putting in some long hours at gym.

[Growth]

nice work man lol i can see bicep vain sitting here relaxed take that! :grin:

..................dam you! :grin: :grin:

.....................damn you again :grin: