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journal for next year

wilty

By wilty
in Workout journals

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wilty Junior member

wilty

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here is todays session, trained chest today and must admit was pretty happy with the effort

DB BP

kg

20kg*15

30kg*10

30kg*10

35kg*8

35kg*8

40kg*6

INCL DB BP

30kg*8

30kg*8

33kg*8

35kg*6

FLYES

18kg*12

23kg*10

28kg*8

28kg*6

cable x overs

20KG*10

25kg*8

35*12

45kg*8

Reps look weird but tried diff techniques with this exercise

stand calf raise

140kg*8/8/8

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wilty Junior member

wilty

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back today and what a awesome workout i had, have started training with some guys in the gym. I have not had training partners before but was impressed with the guys and made my workout so much better

deadlifts

60kg*12

100kg*8

120kg*10

140kg*6

cable front pulldown

56kg*12

70kg*8 then 49kg*6 (dpset)

70kg*8 then 42kg*12 (dpset)

70kg*10 then 42kg*10

hammer machine seated row

80kg*8

80kg*11

90kg*11

100kg*8 then 80kg*8 (dpset)

db good mornings

28kg*10

28kg*10

35kg*10

there we go happy with the workout

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Growth Veteran member

Growth

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I have not had training partners before but was impressed with the guys and made my workout so much better

I havent trained with someone for a while but i remember when i did, its almost like competing with one another (if they are similar strengths) really good motovation.

DL is looking really good.

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wilty Junior member

wilty

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hi all

legs today back was still sore from yesterday but it had the feel of a body part that had been really hammered. By the end of the leg workout i had trouble keeping my legs underneath me.

Leg press

120kg* 15

120kg*15 both warmu sets

160kg*12

200kg*12

240kg*10

280kg*7

the onto

lying leg curl

20kg*15

25kg*15

30kg*12

35kg*10

45kg*6

leg extension

42kg*12

56kg*14 (the joys of having someone watchin i must have sold myself short on the first set ha ha ha)

70kg*10

77kg*8

84kg*8

91kg*7

then finished off with stand calf raises

120kg*10

140kg*8

140kg*8

whole workout took 55 mins but was fried at the end of it all.

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wilty Junior member

wilty

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sorry jono re no squats last workout i will try and make it up for you next time :pfft:

did shoulders today and legs were still sore as was back from when i trained it on tuesday but hey enough bitching down to what i did today

machine shoulder press (facing seat) not sure if weights are ilbs or kgs

60*15

60*15 (both warmups)

90*12

100*10

110*8

120*6

Db arnold press

15kg*9

10kg*15

10kg*15

(aiming for 15 reps each set and concentrating on technique and killing the muscle rather than biffing heavy weights around)

one arm side lat raise superset with two are side lat raise

8kg*10/12/12

5Kg*10/12/12

(weights may look small but technique was perfect and at the end could barely lift arms)

db rear lat raise (standing)

15kg*15

20kg*12

23kg*12

so there we go very constructive workout am sure will feel it in the morning. :twisted:

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jono Veteran member

jono

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sorry jono re no squats last workout i will try and make it up for you next time :pfft:

did shoulders today and legs were still sore as was back from when i trained it on tuesday but hey enough bitching down to what i did today

machine shoulder press (facing seat) not sure if weights are ilbs or kgs

60*15

60*15 (both warmups)

90*12

100*10

110*8

120*6

Db arnold press

15kg*9

10kg*15

10kg*15

(aiming for 15 reps each set and concentrating on technique and killing the muscle rather than biffing heavy weights around)

one arm side lat raise superset with two are side lat raise

8kg*10/12/12

5Kg*10/12/12

(weights may look small but technique was perfect and at the end could barely lift arms)

db rear lat raise (standing)

15kg*15

20kg*12

23kg*12

so there we go very constructive workout am sure will feel it in the morning. :twisted:

you must squat every leg workout!!

deads every back workout!!

:grin:

also, nice work..

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wilty Junior member

wilty

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arms today only did 4 exercises in total but guns ( well pistols which is what mine are at mo) were stuffed :nod:

hammer mach preacher curl

30kg*15

30kg*15

40kg*11 then dpset 30kg*5

60kg*6 then dpste 40kg*6

60kg*4 then dpset 40kg*6

db curl

13kg*12

13kg*12

15kg*10

18kg*10

20kg*7

tricep pushdown

56kg*12

63kg*12

70kg*11

77kg*11

70kg*6

70kg*7

rope pushdown

28kg*10

28kg*10

35kg*9

there we go as i said not many exercises but lots of intensity and arms were fried :twisted:

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jono Veteran member

jono

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arms today only did 4 exercises in total but guns ( well pistols which is what mine are at mo) were stuffed :nod:

hammer mach preacher curl

30kg*15

30kg*15

40kg*11 then dpset 30kg*5

60kg*6 then dpste 40kg*6

60kg*4 then dpset 40kg*6

db curl

13kg*12

13kg*12

15kg*10

18kg*10

20kg*7

tricep pushdown

56kg*12

63kg*12

70kg*11

77kg*11

70kg*6

70kg*7

rope pushdown

28kg*10

28kg*10

35kg*9

there we go as i said not many exercises but lots of intensity and arms were fried :twisted:

if i was you i would put more focus on the tris. need a big lift in there for tris, eg: cg bench, skullcrushers

ive brought my tris up so much this year by focusing on them.. tris are very important!!

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jono Veteran member

jono

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subtle things done with tricep exercises that i chose though and believe me they were screaming , i will be alternating exercises around for all muscle groups so they will be hit from all angles

not as screaming as they could of been. imo.. i think you can do pushdowns till you pass out and never have the tricep size of someone who does cg bench or skullcrushers as well as ex like pushdowns

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