End of September d/day

[blahman]

I am about 20% fat and want to get down around 12% mid summer will be keeping this log as an honest attempt. 93kg at 171cm Have just started getting a bit more serious - feel free to critique and comment as you wish.

Currently doing a 2 on 2 off with cardio day in the middle.

Upper

Superset

Incline DB chest press 27kg 30kg 34 kg 12 10 8

Cable seated row 84kg 90kg 96kg 12 10 8

Barbell upright row 54kg 60kg 62kg 12 10 8

Superset

Close grip bench 80kg 85kg 85kg 12 8 6

Reverse close grip lat pull down 72kg 78kg 84kg 12 10 8

Tricep pushdown 36kg 42kg 44kg 12 9 6

12min HIIT on rower 205m 500time

Triceps really sore and pumped after training.

[blahman]

Leg day

5min warm up

squat not fully parallel though Thats what the sumos are for

100kgx12

120x12

130x10

140x10

150x8

Sumo squat ass to the floor

60kg x10x3

Hamstrings curl

45kgx12

normally do lunges but to many clowns in gym at this time

leg press

100x12

140x12

180x12

220x12

260x12

300x10

340x10

Legs ache but had mate from work tagging along to see what leg press was for the first time. He stopped about 200kg and thought I was mad. Glad I got thru it.

No HIIT tonight as wife is overdue with first baby to had to come home early.

[blahman]

Baby arrived on Thurs 3am so have been a bit slack. Decided to mod the routine so I can only do three big weight workout then cardio abs on days off.

Bench Press

12x30

10x34

6x40 :evil:

Shoulder Press Dirty ole bar

12x45

10x50

8x55

Cable Pushdown

12x48

10x60

8x66

Incline press

12x25

10x27

8x27

Front/side Raises 12x8

12x8

12x8

Skull Crushers 12x20 plus bar

10x22

7x24 :evil:

Dumbell Fly's 12x15

9x17

8x17

Tricep overhead rope 12x54

10x60

6x66

Bent over dumbell raise 12x8

12x8

12x8

Dips full body 3*10

All in all a bit of work done but hard. :x

[PeterDolan]

Congrats on your new arrival mate

[blahman]

Cheers mate I have been reading your journal and thought it best I start my own so thanks for the inspiration.

[PeterDolan]

Cheers mate I have been reading your journal and thought it best I start my own so thanks for the inspiration.

Never thought I'd inspire so awesome haha

Keep working your arse off mate! :pfft:

[blahman]

Leg Day

Shouldda eaten more before I went. I ran outta puff midway thru but am happy with volume. Comments?

Dead Lifts

12x100

10x120

10x125

Lying Leg Curls

12x45

10x51

10x51

Leg Press

220x12 Warmup

300x12

340x12

380x12

Squats

100x12

120x12

125x10

130x8

Sumo Squats - arse to the ground

60x12

65x12

70x12

Standing Calf raise - long and slow

100x12

100x12

100x12

Hanging leg raise 3x15

Weight now down to even 92kg.

[blahman]

Back:

Lat Pull Down wide grip

78x12

84x10

85x8

Cable Rows

84x12

86x10

90x8

Upright Row

48x12

54x10

60x8

DB row

22x12

25x10

27x8

Reverse grip Pull downs

72x12

78x8

80x8

Straight bar curl

27.5x12

32.5x8

32.5x8

Machine Shrugs

85x12

97x10

115x8

Hammer Curls

12x12

12x12

12x11

Right everything sore time for a day off the weights and hit the cardio 2moro.

[blahman]

Back:

Lat Pull Down wide grip

78x12

84x10

85x8

Cable Rows

84x12

86x10

90x8

Upright Row

48x12

54x10

60x8

DB row

22x12

25x10

27x8

Reverse grip Pull downs

72x12

78x8

80x8

Straight bar curl

27.5x12

32.5x8

32.5x8

Machine Shrugs

85x12

97x10

115x8

Hammer Curls

12x12

12x12

12x11

Right everything sore time for a day off the weights and hit the cardio 2moro.

[blahman]

5km treadmill run in 30mins more of a jog than run but new PB for time to happy with that.

Started supplementing with Kre-aklyn about two days ago 2 caps morning and nights along with the two protein shakes a day and generally good diet.I feel like going a bit further than normal but no big burst of energy.

Now down to 91.5kg so something is happening. Also ordering some manual fat calipers so I can keep track of body fat and LMM without others having to do this for me.

[blahman]

DB bench press

12x30

10x40

7x44

Milipress

10x50

8x55

6x55

Cable pushdowns

12x60

10x66

8x72

Incline press

12x27

9.5x30

7x30 sucked dunno why

Front raise

12x7.5

10x10

10x10

Skull crushers +bar

12x25

10x27

7x32

DB flys

12x17

12x17

12x17

Tricep o/head

12x60

9x66

6x72

Bentover db raise

12x10

10x12

8x12

Dips BWeight

15of

10of

10of

Arms and shoulders getting a bit of size now pretty happy. back needs work and fat still coming off as pants are looser but same weight 91.5kg

[morattigirl]

nice work dude, keep it up

[blahman]

Cheers Moratti - fellow BOp member nice :wink:

Short and sweet leg day - between baby awake sessions.

Hex squats

warm up

60x15

100x12

100x12

work

120x10

130x5

140x5

good form less weight key focus

Leg press

100x20

220x15

320x12

360x10

400x10

Sumosquats

60x12

70x12

Standing calf raise

100x12

120x12

130x12

140x12

Hip felt funny at the bottom of the sumos so cut it a bit short. Loving the Hex squats as a replacement for the standard squats. So hard but cannot cheat or question whether you are below parallel or not - weight goes up weight goes down - simple :twisted:Not sure if these are giving hammies a good work out or not, I guess if theres doms 2moro then yes

[Rookie]

Good to see you;ve started a log mate :nod:

Just a few questions:

How come there are no deadlifts or t-bar rows on your back days?

those are two exercises where you'll be able to go to quite heavy and get the most bang for your buck!! Good for thickness and overall size/strength

Rookie

[morattigirl]

Cheers Moratti - fellow BOp member nice :wink:

Ah true, you reside around these parts too do ya 8) Where abouts? And tell me, what are Hex Squats? I've never heard of them....

[blahman]

Good to see you;ve started a log mate :nod:

Just a few questions:

How come there are no deadlifts or t-bar rows on your back days?

those are two exercises where you'll be able to go to quite heavy and get the most bang for your buck!! Good for thickness and overall size/strength

Rookie

Hex squats prob should be called hex dead lifts. T bar rows and normal deads I plan on adding to the current workout plan as I looking for what feels right week to week. Once sorted I will stick to plan for 6weeks and see what happens.

Morratti here is a hex bar

http://www.ordinary-joe-muscle-building ... x-bar.html

I am in Papamoa by the new highschool training at Bay body fit

On the Tbar never used it because my grip is crap but should give it a go this week. Cheers for the tips.

[PeterDolan]

I would pick bent over rows over T bar rows any day but that's just what I prefer

[Rookie]

Good to hear blahman, always good to include big compounds.

PD, thats totally personal preference but T-bar's have more R.O.M, I find bent rows are limited in that department. The point is just pick an exercise that you can use a lot of weight with, and keep an eye on form too.

A lot of people don't know proper form for bent rows and use a lot of body english. T-bars are more fixed in that area if you get it.

[PeterDolan]

Funny thing is rookie, that I find it's the other way around haha I find way too much body english is used for T bars and the range of motion is limited by the size of the plates

[blahman]

Those dumbell rows must be working as the billabong Large single I bought a few months back wont fit around my lats know - choice!

[Rookie]

Funny thing is rookie, that I find it's the other way around haha I find way too much body english is used for T bars and the range of motion is limited by the size of the plates

Haha PD mate, your chest must be fucking huge then !! I find bent rows are limted coz they hit the stomach. Everyone's different bro, with bent rows I use a fuckload of body english with a lot less weight than I use for t-bars.

Since I can go heavier without compromising for too much t-bars are my choice.

Good shit Blahman!! Yeah DB rows are good, always good to see lats filling out aye, once you get the mind muscle connection sorted its all good

[PeterDolan]

Those dumbell rows must be working as the billabong Large single I bought a few months back wont fit around my lats know - choice!

Great mass gainer! Good to hear some one actually using it with success!

[PeterDolan]

I find bent rows are limted coz they hit the stomach

I guess it depends on the angle of your torso cause I don't find this an issue

[Rookie]

You go parallel or 45ish? Prob coz I've got short arms but never seemed to work for me. T-bars are my saviour in this case

[PeterDolan]

You go parallel or 45ish? Prob coz I've got short arms but never seemed to work for me. T-bars are my saviour in this case

45 of course