Phantasm

[Phantomb]

Monday - CHEST/BI's

BB Press

60 x 10

80 x 6

80 x 5

80 x 4

65 x 10

BB Curl

20 x 10

22.5 x 8

25 x 6

20 x 8

DB Incline

25 x 10

30 x 8

32.5 x 4

25 x 10

Tuesday - LEGS

Squat

60 x 10

90 x 8

100 x 6

110 x 6

Leg Press

175 x 8

185 x 7

195 x 6

Ham Curl

60 x 12

74 x 8

81 x 7

88 x 4

Deadlift

105 x 10

Very pleased with the leg workout. My hams progress (while visually unspectacular) is exciting. Looking forward to curling the whole stack in a couple of weeks.

[Phantomb]

Thursday - BACK

Pull-ups

4.5

5 negatives

2.5 under

5 negatives

DB single Rows

25 x 8

27.5 x 7

30 x 6

BB Rows

50/32.5/20 x 10 Dropset over and under

Lats

54 x 6

60 x 6

66 x 6

Back extension

10

10 x twists

Friday - ShOULDERS/TRIS

Dips

10

10

10

BB Press

40 x 10

45 x 8

47.5 x 7

50 x 6/37 x 6 SS

Tri single o/head

10 x 10

12.5 x 8

15 x 6

12.5 x 8/56 x 10 cable pushdown SS

Upright Rows

37 x 10

39.5 x 8

42 x 7

44.5 x 5/34.5 x 8 SS

Side/Front Raises

7 x 10 S

7 x 10 F

10 x10 S

10 x 10 F

Hopped on the scales this morning.....87.2

I was 81.6 when I submitted photos on April 4th.

[Pseudonym]

Hey, nice going! You'll have to put up another set of photos now...

[Phantomb]

Monday - CHEST/BIs

I haven't been happy with my chest workouts so I've switched to a BB Incline press in place of flat bench.

BB Inclines

50 x 12

60 x 10

70 x 8

75/60/50 x 6/30 x 10 Drop set.

DB curls

10 x 10

12.5 10

15 x 8

17.5/12.5/10 x 6/5 x 20 Drop set

DB Press (flat)

20 x 12

25 x 8

30 x 5

Crossover cables/cable curl

14 x 10/38 x 10

26 x 8/44 x 8

32 x 6/50 x 6

Tuesday - LEGS

Woke up with a stiff lower back so I put my heels on an olympic bar while squatting to hit the quads more and take less stress off my back. Luckily the squat rack has a raised platform so the bar was flush with the floor ie heels an inch off the ground.

Squats

60 x 10

90 x 8

95 x 7

100 x 8

120 x 1 ;-) Silly boy

Leg extensions

47 x 6

61 x 6

75 x 6

89 x 6

Haven't done these in.....geez about 4 years? Someone was using the leg press so ah well - let's have some shape eh?

Ham Curl

60 x 12

74 x 8

81 x 7

88/60/39 x 6 dropset.

The 88 x 6 is still a PB but I want the bar to hit my ass and it's not quite there yet so I'll persist with it again next week.

Deadlift

110 x 8

The deadlifts sucked. There's only one rough bar in the gym (good for gripping) but my grip was totally gone today so this was largely in groups of 2 or 3 whilst resetting.

Once I hit the full stack on the hams I'll go back to my stiff-legged deadlifts back to back with squats. It's just nice to try it a little differently at the moment and conquer an exercise I've neglected in the past.

[EDIT] Forgot to mention, I was doing FULL SQUATS. Ouch! I had always been scared of these before but I tried em and they worked. Boy did they work. I'm still feeling em.

[Phantomb]

Thursday - BACK

Pull-ups

5

5 negatives

2.5 chins

3 neg

Lat Pulldown

66 x 6 Underhand

72/54/36 x 6 Overhand drop set

Single DB rows

25 x 8

27.5 x 8

30 x 8

32/20/10 x 6 Dropset

BB rows

50 x 10 over

50 x 10 under

55 x 8 over

55 x 8 under

55/40/30 x 9 Over Drop set

Back extensions

10

10 twists

Friday - SHoULDERS/TRIs

Dips

10

10 x 10kg belt :-)

8 x 10kg belt

BB Press

42.5 x 10

47.5 x 8

52.5 x 6

50 x 8/35 x 6/20 x 10 Drop Set

Tri single overhead DB extension

10 x 10

12.5 x 10

15 x 8 (7 on left arm)

14 x 4 cable raise (left arm punishment)

Upright Rows

37 x 10

42 x 8

47 x 6

DB Raises

7 x 10 front

7 x 10 side

There's a good number of personal bests here, but they're not really important for these bodyparts while I'm in the first couple of months, although I was stoked with the 10kg weighted dips. Twas purely a spur of the moment but the extra weight felt great.

8 week weigh-in tomorrow which I'm expecting to show an approx. 6kg gain. I'll take some photos to go with the set from April.

Oh yes. There will be Fat.

[Phantomb]

Weight-in this morning.....87.4kg

A rather unremarkable 200g gain in the last week.

Hmm....I've done a little more cardio though so that could be a factor. There might be some fat being burnt (hopefully)

[Phantomb]

Gym's closed tomorrow so I did my chest and bi's today.

It rawked because the body has a lot more fuel at 3.30pm than at 6am!

Incline BB

50 x 12

70 x 8

75 x 6

77.5 x 6/50 x 10/40 x 10 Dropset

DB curl

10 x 10

15 x 8

17.5 x 7

37 x 6 (standing ezicurl)

37EC x 6/12.5DB x 10/7DB x 10 Dropset

DB press

22.5 x 10

27 x 10

32.5 x 8

Cable curl/DB flyes

38 x 10/15 x 10

44 x 8/17.5 x 8

50 x 8/20 x 8

[Phantomb]

Tuesday - LEGS

Squats

60 x 10

90 x 8

100 x 7

110 x 3

Leg Press

195 x 10

Leg Xtensions

68 x 8

75 x 7

82 x 8

89 x 7

96 x 6

Deadlift

60 x 12

100 x 8

120 x 3

Calf raises/Ham Curls

96 x 10/67 x 8

102 x 9/74 x 6

108 x 8/74 x 6

Didn't enjoy todays workout.

Was trying to do full squats with the heels on the bar again. It was ok initially but couldn't get back up on the 4th rep of 110kg - very embarassing and uncomfortable. Deadlift was frustrating as well. Couldn't keep the grip on the 120. As a result the ham curls were down because the hams weren't fresh. But the deadies gottem good anyway.

What's the thinking on Deadlifts? I'm doing stiffies to hit the hams.

I try not to let the bar go when I lower it but it can affect grip. Is it acceptable to replace the BB on the ground for every rep?

[poos_n_wees]

Was trying to do full squats with the heels on the bar again. It was ok initially but couldn't get back up on the 4th rep of 110kg - very embarassing and uncomfortable.

Been there done that too ('cept with about 1/2 the weight you're using!!) :oops: Do you use the power rack with the safety doodackies on the side or just the general squat rack?

Woud you consider using straps at all for your heavy deads?

[Phantomb]

No, I view the Smith machine as a cop-out. I'd rather wobble with a bar than not at all.

Yeah I should consider straps - I'm just disappointed because the weights I'm lifting just aren't that heavy y'know? I think it's more to do with fatigue later in the work-out. The legs are willing, but the grip is not.

[poos_n_wees]

Wow I just noticed that you squat & dead in the same session! Have you tried putting them on a diff day? (like quads one session, hams another) - or even alternate between the 2 every week?

No, I view the Smith machine as a cop-out. I'd rather wobble with a bar than not at all.

Agreed 'bout the smith :nod: Sorry - prolly wasn't clear, but I meant the power rack with the two safety bars on either side (put through the holes on the side) near the bottom. Sucks training by yourself, but this way if you fail at the bottom just dump it down there ?

[Phantomb]

Yep a power rack.

I put the bars quite low so I can go...er..low.

Tuesday was my first failure, but it is about as heavy as I've squatted anyway so....yeah.

I never considered splitting up Deads and Squats. I suppose alternating them week by week is an option, but I'd feel like I was cheating myself by not punishing my legs each week. I was doing them back to back last year but split them up this year to fit in other exercises.

Yeah it sucks not having a training partner. Admittedly I'm at a uni gym and I'm starting at 6am. I'm often first one there!

[Mike Zero]

I never considered splitting up Deads and Squats. I suppose alternating them week by week is an option, but I'd feel like I was cheating myself by not punishing my legs each week.

I agree. :nod:

[Phantomb]

Thursday - BACK

Pull-ups :banging:

3.5

2.5

1.5

3 neg

1.5

3 neg

55 sec hang

35 sec hang

39 sec hang

Sense any frustration here? Pull-ups are pissing me off big time.

DB Single Rows

25 x 10

27.5 x 8

30 x 7

32.5 x 6

BB bentover rows

20 x 20 Over

40 x 12 over

40 x 12 under

50 x 10/54 x 10 pulldowns (over)

50 x 10/54 x 10 pulldowns (under)

50 x 9/60 x 4 over

50 x 8/60 x 10 under

Friday - Shoulders/Tris

Dips

10

10 x 10

10 x 9

BB Press

40 x 12

47.5 x 8

52.5 x 4 :\

45 x 8/30 x 8/20 x 6 Drop set

O/head single tris

10 x 10

12.5 x 10

15 x 10/15 x 9 (left arm)

14 x 10 left arm cable

Uprite Rows

37 x 10

42 x 8 (bad form)

39.5 x 8

42 x 6

Side/front raises

7 x 10

5 x 12

Aw man what a let-down.

Maybe the form was off last week, but the BB press was down adn the uprite rows were shite.

The tris were good though. Hmm

[Mike Zero]

Possibly try Chins for a while?

Edit: By Chins I mean underhand/reverse grip pullups.

[2guns]

Sense any frustration here? Pull-ups are pissing me off big time

r these wide grip pull ups or close reverse grip pull ups?

[Phantomb]

Medium width pull-ups.

[Phantomb]

Monday - CHEST/BI's

Incline BB Press

60 x 12

70 x 8

75 x 7

80 x 6

DB Flyes

15 x 10

17.5 x 9

20 x 9

12.5 x 15

DB Curl

10 x 10

15 x 10

17.5 x 8

15 x 8

DB Press

25 x 10

30 x 8

32.5 x 6

Swiss ball crunch x 15

jacknife x 12

plank x 60 seconds

[Phantomb]

Tuesday - LEGS

Leg press

195 x 10 x 3 (20 seconds rest between each set)

Squats

110/80/60 x 6 Drop set x 3

Leg Extension

68 x 12

82 x 8

89 x 7

96 x 8

103 x 8

Ham Curls

67 x 12

81 x 8

88 x 6

Abs

Oblique crunches x 12 each side

60 sec plank each side

The press and squats were loosely based on a workout I saw on BB.com called The Kill http://www.bodybuilding.com/fun/hodge1.htm

A little hard to do without the right equipment but nonetheless, a good hard workout. The dropset squats are a little impractical, I'm sure it'd be a lot "easier" doing hack squats. Ran out of time for calves - dithered around too much, but experimented with single leg calf raises. Will do them next week (coz they were bloody hard work)

[poos_n_wees]

The press and squats were loosely based on a workout I saw on BB.com called The Kill http://www.bodybuilding.com/fun/hodge1.htm

looks intense!

[Phantomb]

Tell me about it!

I'd love to try the whole thing sometime, but I sure as well wasn't going to get through 6 sets of Leg Presses.

Thursday - BACK

Lat Pull/downs

42 x 10

54 x 10

66 x 5

3 negative pullups

66 x 10 (underhand)

78 x 6

78 x 5

78 x 5

78/54/36 x 6 drop set

DB Rows

25 x 10

27.5 x 9

30 x 8

32.5 x 7

BB Rows/Seated cable row

60 x 8/84 x 10

50 x 8/90 x 9

50 x 10/96 x 10

ABS

Roman chairs

15 x 2sets

Jackknifes x 15

Plank 60 seconds

Ooh and I played indoor soccer yesterday at lunchtime.

OUCH!

[Phantomb]

Friday - SHOULDERS/TRIS

Dips

10

10 x 10

10 x 10

O/head DB xtension

10 x 10

12.5 x 10

15 x 10

17.5 x 5 right arm

17.5 x 2 left arm

12 x 8 left arm

BB Press (behind head)

40 x 10

45 x 8/10 x 10 front raise/5 side raise

45 x 8/10 x 10 front raise/5 side raise

Uprite Rows

37 x 10

42 x 8

44.5 x 6

ABS

Oblique crunch x 15 each side

60 sec plank each side

Weighted myself this morning.

91.1kg.

I guess I ate a lot yesterday.

[Phantomb]

MOnday - CHEST

Incline press

60 x 12

70 x 10

75 x 6

80 x 6

85 x 3

DB Press/Flyes

27.5 x 10/12.5 x 10

32.5 x 6/12.5 x 10

30 x 10

35 x 3

I did some biceps but I can't remember what it was.

Something like

27 x 10.

Then some ab work.

I was verrrry tired....hence the shitty workout and no legs on Tuesday.

Played indoor soccer today.

I'm too fat, so I'm cutting one of my daytime shakes.

[Phantomb]

Thursday - BACK

Pull-ups

2.5

Chins

4.5

1

60 sec hang

30 sec hang (thicker bar)

Lat Pulldowns

72 x 6

84 x 6 under

84 x 6

84 x 6

DB Rows

20 x 10

30 x 9

32.5 x 7

25 x 12

BB Rows

50 x 8/74 x 10 cable row

60 x 8/74 x 10 cable row

Friday - SHOULDERS/TRIS

Dips

10

10 x 10

10 x 10

15 x 6 :twisted:

O/head tris

12.5 x 10

15 x 10

32.5 x 8 (both arms)

BB Press (Smith machine)

40 x 6 (plus bar)

40 x 6

40 x 8

Uprite Rows

27 x 20

42 x 8

44.5 x 8

Front Raise

10 x 10

7 x 10 side

When I post my weights, I incude whatever bar I'm using in the total.

ie olympic bar = 20kg, ezicurl = 7 kg.

SO how much is a Smith bar? Can it be counted as 20kg?

The presses felt bloody awesome.

[2guns]

SO how much is a Smith bar? Can it be counted as 20kg?

no smith bar weighs next to nothing lol