Re-releasing Beowulf

[Beowulf]

Well,

I'm back again with my knee all but healed up and ready to unleash a level of almighty vengeance upon the weights rooms with an intensity I've never had before.

Have had something of a career change and am now studying PT at the OISA and to be honest I'm loving every second of it.I have started this year and have already set two goals for myself

1. Get to 115kg then shred to 100kg

2.Increase Benchpress to 200kg.

I am hoping that I can keep consistent with this journal and not let it taper out and die like I did with my first one...

My first step is going to be beginning to watch my diet more closely am kinda unsure of how serious to take fat while bulking so any advice would be awesome the trainers on course said "Eat! if your not shitting three times a day your not eating enough" but he didn't elaborate.

Oh yeah

Stats are

Height:170cm

Weight:85kg

Age:19(12/2/91)

[Beowulf]

Monday-1st/3rd/10

Today was my second favourite gym day-Chest Day 1

so here we go

Exercise Sets Reps Weight

Incline Db Chest press 5 6,6,8,8,10 25,22,20

Flat Bench Press 4 6,8,8,10 100,90,80

Pec Deck Flyes 3 10,10,10 42

Dips 2 7,7,7

Leg Press 4 12,12,15,15 80

Leg Extension 4 12,12,15,15 14.5

Calf Raise 4 15 52

Leg Curl 4 15 18

I train Legs twice a week trying to rebuild strength after my rehab process.

Day-2 Back

Exercise sets reps Weight

Bent over Row 5 6,6,8,8,10 70,50,50

Deadlift 4 6,8,8,10 60,50,50

Widegrip pull down 3 10,10,10 50,56,56

Seated Row 3 10,10,10 60

Leg Lower 3 12,12,12

Crunch 3 12,12,12

Twist Crunch 3 12,12,12

A bit cautious on the deadlifts not willing to put too much pressure through the knee.

[Beowulf]

Today was arm day and also my first session with my new training partner so it ran a bit differently to my normal sessions and was more technique focused with us both being trainee pts so here goes:

Triceps Reps Weight

Close grip Bench 10,8,6,6 40,50,60 kg

Skull Crushers 10,8,8,8 30,35,35,35 kg

Tricep pressdowns 10,10,10 36kg

Biceps

Standing Barbell curls 10,10,10 25kg

Preacher Curls 10,10,10 30kg

Alternating Incline curls 7,7,7 10,10,12.5 kg

Forearms

Barbell reverse curls 10,10,10 15kg

Wrist curls 25,25,25 15kg

Went a whole heap lighter than normal today but still felt a good pump actually broke more of a sweat than normal.

[Travel Express]

I was wondering where you went.

Nice workouts, don't suppose you'll be including much cardio if your trying to bulk to 115kg?

[tinytraps]

200kg bench good goal beowulf whats your bench like atm?

[Beowulf]

@ Tinytraps :My Pb for bench is 160 but my working sets are normally around the 120-130 range with horrible technique so I'm trying to fix that buy cutting back a bit

@Travel:I decided to take a small holiday from the site , Read as couldn't be bothered filling in the workout journal.Not doing any cardio apart from the stuff we have to do for course.It will limit me a bit I think but I'm just going to have to eat more

[justhell]

impressive benching weights :nod:

keep up the good work Beowulf.

8)

[Beowulf]

Wednesday March 10

Today was Arms again.

Triceps:

Close grip Bench press 10x60kg 10x60kg 8x70

Skullcrushers 10x35 10x35 10x35

Tricep Pushdowns 10x42 10x42 10x42

Biceps:

Standing Barbell curls 10x 25 10 x 25 8x 35

Preacher curls 10x30 10x30 8x40

Alternating curls 8x12 8x12 8x15

High Cable curls 10x30 10x30 10x30

Forearms

Barbell reverse curls 10x15kg 10x15kg 10x15kg

Wrist curls 15x10kg 15x10kg 15x10kg

Got a real good pump from the high cable curls going to incorporate it into my programme from now on.

[Beowulf]

I forgot to post my other two workouts for this week from monday and tuesday respectivly so here goes

Mon-Chest ( what a cliché?)

Incline dumbell Benchpress 10x20kg 10x25 10x25 10x25

Benchpress 10x80 8x90 8x90 8x90

Pec deck 10x42 10x 42 10x 42

Dips 10,7,7

Leg lowers 15,15,15

Crunches 15,15,15

Twist crunches 15,15,15

Tues-Back

Bent over row 6x70 6x 80 8x70 8x 70 10x60 10x 60

Deadlifts 6x80 8x70 8x70 10x 60

Wide grip pull downs = unaccomplished

Seatred row =unaccomplished

Leg extension 15x29.5 15x29.5 15x 29.5

Hamstring curls 15x 17.2 15x 17.2 15x 17.2

Leg press 15 x 100 15x100 15x100 15x100

Calf raises 12x100 12x100

Warning Rant!!

Was unable to do the last two exercises of back as there are two resident machine hogging whores at my gym who decided to take 30 mins in between sets and completely monopolise the seated row and wgpd

made me very aggravated but on the plus side increased intensity on leg exercises

[Beowulf]

Friday.

Today was a wee bit of a hodge podge exercise focus was trying to increase 1rm for bench so here goes

Bench Press

50kg 1 set 5 reps

70kg 1 set 5 reps

80kg 1 set 6 reps

90kg 1 set 6 reps

140kg 2 sets 4 reps (Negs)

90 kg 1 set 4 reps

Incline Bench Press

60 kg 3 sets 6 reps

BB Shoulder press

60kg 3 sets 6 reps

On saturday I trialed "Spartan/300" training

I found it challenging and would be a good fat burner but am going to put it on the shelf for the moment.