THIRD TIME'S A CHARM!!!

[Beowulf]

This will be my third shot at maintaining a journal lets see how it goes (I may need some enforcing to make sure I do post).I am trying to bulk to 100kg by the end of the year currently 90ish.Currently studying in Dunedin at the Otago Institute of Sport with the end goal of being a PT.

Age:19

Height:170cm

Weight: 90

19-July-2010

Decline Bench Press 10 X 10 @ 72.5kg

Chinups 10 X 10

Incline Flyes 3X10 @ 12kg

Seated Row 3x10 @ 54kg

Am dabbling with a GVT programme currently finding it painfull

[Beowulf]

20 July 2010

Squats 10 X 10 @ 100kg

Seated Hamstring Curls 10 X 10 @ 45kg

Calf Raise 3 X 12 @ 200kg

Cable Crunch 5 X 20 @ 36kg

[Beowulf]

22 July 2010

Bar Dips 10x10

Incline Hammer Curls 10 X 10 @ 12kg

Rear Delt Row 3 X 12 @ 36

Rear Delt Flye 3 X 12 @ 12.7

[Beowulf]

23 July 2010

Barbell Shrugs 10 X 10 @ 100kg

Reverse Curls 10 X 10 @ 24kg

Incline Shrugs 3 X 8 @ 30kg

Wrist Curls 3 X 12 @ 40kg

[Beowulf]

26 July 2010

Decline Bench Press 10 X 10 @ 75kg

Chinups 10 X 10

Incline Flyes 3 X 10 @ 15kg

Seated Rows 3 X 10 @ 54kg

[Beowulf]

27 July 2010

Squats 10 X 10 @ 100kg

Seated Hamstring Curls 10 X 10 @ 45kg

Calf Raise 3 X 12 @ 200kg

Cable Crunch 5 X 20 @ 36kg

[Beowulf]

29-July-2010

Bar Dips 10 x 10

Incline Hammer Curls 10 x 10 @ 12kg

Rear Delt Row 3 X 12 @ 36kg

Rear Delt Flye 3 X 12 @ 12.7kg

[Beowulf]

30-July-2010

Barbell Shrugs 10 X 10 @ 100kg

Reverse Curls 10 X 10 @ 24kg

Incline Shrugs 3 X 8 @ 30kg

Wrist Curls 3 X 12 @ 40kg

[tinytraps]

Nice volume bro KUTGW!!

[TonganTerror]

mean bro love the 10 x 10s what kind of rest in between sets??

100 chins now thats a meeeeean feat!!!Wide grip or close??

[Beowulf]

I do 5 close and 5 wide just to keep it changing.

I have just cut down the rest from 90 seconds to 60 on the volume sets and from 60 to 30 on the other exercises gets me out of the gym a lot faster and alot sorer.

I just hope I dont adapt to this shit too soon

[ohjoshua]

mean chins mate!

I would love to be able to pump that many out! what is your max for one set?

[Beowulf]

When I was doing 300 training I managed to do 1 set of 50 it hurt like all hell but it worked.In hindsight I think that 300 programme may have a bit to answer for stupid shoulder injury

[morattigirl]

300 training? What type of programme is that?

[Beowulf]

Its just another Fad training thing I was dabbling with it goes a little something like this

50 chinups

50 pushups

50 kettlebell cleans @ 16kg

50 box jumps

50 floor wipers @ 60kg

50 deadlifts @60kg

It was aparantly what the trainers put the actors through in the mocie 300

[morattigirl]

Mean, the movie 300 aye mmmm well we've all seen THOSE bodies :pfft:

[teamfatboy]

Nice work - but where's the deadlifts ?

Also, I see you're a fan of decline bench, but not flat or incline ?

[TonganTerror]

Its just another Fad training thing I was dabbling with it goes a little something like this

50 chinups

50 pushups

50 kettlebell cleans @ 16kg

50 box jumps

50 floor wipers @ 60kg

50 deadlifts @60kg

It was aparantly what the trainers put the actors through in the mocie 300

bro thats actually called the "spartan300"isnt it looks killer its fast as you can complete it too aye?

Yeah gotta love those air brushed abs mmmm mmmm :shock:

[Beowulf]

Yeah I do prefer Decline I feel stronger during the motion and with my shoulder problem it puts it in a stronger position.As for the Deads they will return when I cycle out of GVT.

Are there any other things I should tweak?

[Beowulf]

Had to take last week off to rest the shoulder after rugby but back into it today and it hurt! I love it!

9-8-10

Decline Bench Press 10 X 10 @ 75kg

Chin ups 10X10

Incline Flyes 3X12 @ 12kg

Seated Row 3 X 10 @ 60kg

Next week the Flyes need to go up me thinks

[Beowulf]

Squats are barbaric!!

10-8-10

Squats 10 X 10 @ 105kg

Hamstring Curls 10X 10 @ 45kg

Calf Raise 3 X 12 @ 200kg

Cable Crunch 5 X 20 @ 42kg

[Beowulf]

12-8-10

Dips 10 X 10

Incline Hammer Curls 10 X 10 @ 15kg

Rear Delt Row 3 X 12 @ 36kg

Rear Delt Flye 3 x 12 @ 12.7kg

Have incredible DOMS in Quads from Tuesday its so awesome

[Beowulf]

13-8-10

Shrugs 10 X 10 @ 120kg

Reverse Curls 10 X 10 @ 30kg

Incline Shrugs 3X10 @ 30kg

Wrist Curls 3 X 12 @ 40kg

[Beowulf]

16-8-10

Decline Bench Press 10 X 10 @ 77.5kg

Chin ups 10 X 10

Incline Flyes 3 X 10 @ 12kg

Seated Row 3 X 10 @ 66kg

[Phedder]

Brutal volume, coping well so far? I'd end up bored out of my mind doing 10 sets of 10 haha.