Big Gasp to drop a log

[Gasp]

Finally got my act together and set a program for 2010. So rather than have another ill fated new years resolution I`ve kicked off a log earlier and intend to maintain it throughout.

12 December

Weight: 106kg

Supplements;

Creatine

Superpump 250

Protein: Balance WPI

Warm-up stretching 30mins

Squats

60kgs x 10

60 x 10

100 x 10

120 x 5

140 x 5

160 x 5

180 x 8

190 x 5

190 x 5

160 x 10

150 x 10

Huge workout but felt good. Found Superpump 250 gave too many jitters prior to the heavy sets but gives a great boost for the medium sets.

finished with hamstring curls.

[steak]

Mean leg train Gasp 8)

[Gym rat]

very mean leg train

[Gasp]

Legs ache today as expected, but at 50 you have to train like hell just to stay on even terms. Making progress means upping the game even more.

Sunday 13 December.

Plenty of ab exercises mainly on the ab king pro and a host of inner ab exercises to strengthen the core.

Supplements

Creatine 10g

Protein WPI, 3 shakes throughout day.

[Gasp]

Higher Reps this week.

Monday 14 December

15mins cross trainer

15 mins stretching

Chest

Warm-up flyes

Very light then up to 25kgs

Flat Bench

15 x 60kgs

10 x 60

10 x 80

10 x 100

6 x 120

6 x 120

10 x 110

10 x 100

Hammer incline bench

8 reps with 3 plates each side.

Shoulders

Dumbell press

10 x 12

10 x 20

10 x 25

10 x 30

10 x 32.5

10 x 35

Tuesday rest (walk only)

Wednesday 16 December

Back

Warm-up on Pull downs

4 sets each 15 reps

Warm-up

Light bicep curls and stiff-legged deadlifts and back extensions

Bent over bar-bell rowing

10 x 60kgs

10 x 60 kgs

10 x 80kgs

10 x 100kgs

15 x 120 kgs

15 x 120 kgs

dumbell rowing

20 x 50kgs each arm then repeated with NO rest.

[steak]

Bent over bar-bell rowing

10 x 60kgs

10 x 60 kgs

10 x 80kgs

10 x 100kgs

15 x 120 kgs

15 x 120 kgs

dumbell rowing

20 x 50kgs each arm then repeated with NO rest.

jeezzzus! punishment for the lats.That lot would have had ya huffing and puffin

[Gym rat]

That is what I call giving the lats a good ass kicking

[Gasp]

My lats were my weakest body part but have responded amazingly well over the last 12 months to some fairly relentless work and a well motivated training partner.

I`m currently alternating high/low rep workouts for the back with some time restrictions on sets and making steady progress.

[Gasp]

17 December

Cardio 30 mins treadmill

18 December (0630)

Biceps

Barbell and dumbell curls

Medium weights with drop sets

Barbells up to 60kgs with 40 kg drop sets

20 December

LEGS

60 kgs x 15

60 x 10

100 x 10

120 x 5

140 x 5

160 x 3

180 x 3

190 x 1

200 x 3

170 x 10

Finished with single leg hamstring curls.