February 2012
18 posts
Become the wolf
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Tuesday 7th Feb. 2012 - Training Log
Note: All weights are in KG’s, and it’s laid out as Weight x Reps Weights: Hamstrings Lying Leg Curl: 30 x 20 / 40 x 12 / 45 x 10 / 50 x 8 / 45 x 10 Barbell Lunges: 40 x 10 / 60 x 7 / 60 x 6 / 60 x 7 Romanian Deadlift: 60 x 10 / 90 x 8 / 110 x 5 / 130 x 5 Seated Leg Curl (FST-7): 70 x 10 / 77 x 10 / 77 x 10 / 77 x 10 / 77 x 10 / 70 x 10 / 70 x 10 Quads Barbell Squat: 60 x 8 /...
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Monday 6th Feb. 2012 - Training Log
Note: All weights are in KG’s, and it’s laid out as Weight x Reps Weights: Chest Flat Bench Press: 20 x 25 / 60 x 12 / 75 x 10 / 85 x 10 / 95 x 8 Machine Hammer Press: 77 x 10 / 84 x 10 / 91 x 8 / 100.5 x 8 Incline Machine Press: 55 x 12 / 65 x 10 / 72.5 x 9 / 77.5 x 6 Incline Dumbbell Press: 25 x 8 / 25 x 8 / 27.5 x 6 Machine Flye (FST-7): 55 x 10 / 55 x 10 / 50 x 10 / 50 x...
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Friday 3rd Feb. 2012 - Training Log
Note: All weights are in KG’s, and it’s laid out as Weight x Reps Weights: Biceps Arm Blaster Barbell Curl: 30 x 12 / 35 x 10 / 42.5 x 7 / 45 x 9 Crossbody Dumbbell Hammer Curl: 20 x 15 / 25 x 15 / 25 x 15 / 32.5 x 15 Single Arm Machine Curl: 25 x 10 / 30 x 11 / 32.5 x 9 / 35 x 8 Close Grip Barbell Curl (Superset with Wide Grip): 15 x 20 (15 x 10) / 15 x 15 (15 x 10) / 17.5 x...
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Thursday 2nd Feb. 2012 - Training Log
Note: All weights are in KG’s, and it’s laid out as Weight x Reps Weights: Shoulders Behind Back Cable Lateral Raise: 7.5 x 10 / 10 x 9 / 10 x 10 / 10 x 10 Cable Crossover: 5 x 12 / 7.5 x 10 / 7.5 x 10 / 10 x 7 Behind Back Smith Press (smith weight not inc.): 20 x 8 / 25 x 10 / 30 x 8 / 35 x 8 Front DB Raise: 12.5 x 10 / 15 x 10 / 17.5 x 9 / 20 x 8 Machine Press: 35 x 12 / 55...
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The key to my exercise program is this one simple...
the second you look in the mirror and you’re happy with what you see, you just lost the battle.
Anonymous asked: Your diet log looks very empty. I'm no expert but I think you need to eat more :p
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Printing out a new training log over the weekend
Making it myself in Excel, printing then binding. Going to have enough pages until my contests are done. Can’t wait to actually write neatly again, my handwriting goes to crap now in the gym.
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New PB in the gym!
Cross Body Hammer Curls - 32.5kg in each hand, for 15 reps per hand.
Dropping down next week, want to have a lot more focus on the pinch at the top and control on the way down. Still happy I moved this, want to hit this exercise comfortably with a lower weight with more slow-down on the negative.
All the other dumbbells were taken so had to man up and go up to the 32.5s from the 25s. ...
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Wednesday 1st Feb. 2012 - Training Log
Note: All weights are in KG’s, and it’s laid out as Weight x Reps Weights: Back Deadlift: 60 x 8 / 100 x 6 / 140 x 5 / 180 x 3 / 200 x 2 / 210 x 1 Barbell Row: 60 x 10 / 80 x 8 / 80 x 8 / 100 x 8 Wide Lat Pull Down: 75 x 12 / 85 x 8 / 90 x 8 /90 x 8 / 105 x 5 Negative Rep Pull Up: 3 / 3 / 3 Cable Pull Over: 27.5 x 12 / 32.5 x 8 / 35 x 8 / 37.5 x 8 Bicep Dumbbell Curl (SuperSet...
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Tuesday 31st Jan. 2012 - Training Log
Note: All weights are in KG’s, and it’s laid out as Weight x Reps Weights: Quads Leg Extension: 105 x 12 / 125 x 11 / 145 x 10 / 152.5 x 9 Squat: 60 x 10 / 100 x 10 / 120 x 5 / 140 x 5 / 60 x 10 / 60 x 10 (negative) Leg Press (narrow stance): 178 x 12 / 178 x 12 / 188 x 10 / 198 x 12 Hamstrings Seated Leg Curl: 84 x 12 / 98 x 12 / 105 x 10 / 112 x 8 Romanian Deadlift: 60 x 10 /...
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Monday 30th Jan. 2012 - Training Log
Note: All weights are in KG’s, and it’s laid out as Weight x Reps Weights: Chest Machine Hammer Press: 77 x 12 / 84 x 15 / 91 x 12 / 98 x 10 / 105 x 8 Incline Machine Press: 55 x 12 / 65 x 12 / 75 x 9 / 80 8 Machine Flye: 50 x 8 / 50 x 10 / 55 x 10 / 55 x 8 Flat Bench: 50 x 12 / 65 x 8 / 75 x 8 / 80 x 6 Incline Bench: 60 x 5 / 60 x 8 / 60 x 8 / 65 x 8 Triceps V-Grip Press...
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Saturday 28th Jan. 2012 - Training Log
Note: All weights are in KG’s, and it’s laid out as Weight x Reps Weights: Deadlift: 60 x 8 / 100 x 5 / 140 x 5 / 180 x 3 / 200 x 1 Incline Bench: 50 x 12 / 70 x 8 / 85 x 3 / 70 x 11 / 70 x 8 (negatives) / 50 x 19 / 50 x 8 Romanian Deadlift: 70 x 10 / 90 x 10 / 110 x 10 / 130 x 5 / 60 x 10 Smith Shoulder Press (Smith bar weight not included): 30 x 10 / 50 x 9 / 55.5 x 8 / 35 x...
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Deadlifted 210kg today for 1 rep using no straps
After I beat last week’s PB and did 200kg for 2 reps!
January 2012
50 posts
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Deadlifted 200kg today for 1 rep using no straps
feels AWESOME, actually so happy with this
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Thursday 26th Jan. 2012 - Training Log
Note: All weights are in KG’s, and it’s laid out as Weight x Reps Weights: Back Chin Ups: 8 / 8 / 8 Yates Row: 60 x 15 / 70 x 12 / 80 x 10 / 90 x 10 Wide Lat Pull Down: 45 x 15 / 75 x 12 / 85 x 8 / 90 x 7 Low Single Arm Cable Row: 20 x 15 / 30 x 10 / 40 x 10 / 40 x 10 Seated Row: 40 x 15 / 55 x 12 / 60 x 10 / 60 x 10 Cable Pullover: 25 x 10 / 30 x 10 / 35 x 8 / 37.5 x 8...
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The dates are set for my bodybuilding contests!
Natural Physique Association - Mike Williams Classic - September 30th United Kingdom Drug Free Bodybuilding Association - October 13th
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Wednesday 25th Jan. 2012 - Training Log
Note: All weights are in KG’s, and it’s laid out as Weight x Reps Weights: Compound Movements Box Squat: 60 x 8 / 100 x 5 / 140 x 5 / 150 x 5 Incline Bench: 60 x 8 / 80 x 5 / 90 x 5 / 100 x 3 (2 forced reps) / 60 x 5 Clean: 40 x 8 / 40 x 5 / 40 x 6 Push Press: 40 x 8 / 50 x 5 / 60 x 5 Deadlift: 80 x 6 / 100 x 5 / 140 x 5 / 180 x 3 / 190 x 1 Cardio: 3x 400 metre rows
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Tuesday 24th Jan. 2012 - Training Log
Note: All weights are in KG’s, and it’s laid out as Weight x Reps Weights: Hamstrings Lying Leg Curl: 40 x 16 / 50 x 12 / 55 x 8 / 55 x 9 / 30 x 10 / 30 x 10 (negative) Romanian Deadlift: 70 x 20 / 100 x 8 / 120 x 8 / 140 x 8 / 160 x 5 / 100 x 10 Seated Leg Curl: 70 x 12 / 84 x 10 / 98 x 8 / 105 x 8 Quads Leg Press: Start at 178 then rep out till failure, drop down 18kg then...
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Barriers
danyuill:
xbigjackx:
WERE SHATTERED TODAY!
Training with Dan was a blast!
finally got to do one of my workouts
Squats, Incline bench, Cleans, Push-Press, Deads then pullups/dips weighted superset!
all kept below reps of 6.
achieved 3 new PBs squat 170x3, Incline bench 120x3 and deadlift 190x1!!
Today was amazing
me and my bro trained hard.
New PB’s I set today…
150kg squat x 5
...
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So....
Decided for quads I’d do drop sets on leg press and leg extension. Starting off at max, then dropping 2 plates each time till I got to the bottom. 5kg leg extensions have never hurt so much, I had to do partial reps because I literally couldn’t bend. Feels awesome!
atlasia asked: How big are your arms?
listen-to-the-guy-in-nyc asked: you are hot :p
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I will break down all barriers and limitations...
Every rep, every set…I will give my all
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Monday 23rd Jan. 2012 - Training Log
Note: All weights are in KG’s, and it’s laid out as Weight x Reps Weights: Chest Bench: 60 x 15 / 70 x 10 / 80 x 10 / 90 x 8 / 60 x 20 Incline Barbell Press: 40 x 12 / 50 x 12 / 65 x 10 / 70 x 10 Incline Machine Press: 50 x 12 / 55 x 10 / 60 x 10 Machine Hammer Press: 77 x 10 / 84 x 6 / 77 x 9 High Cable Flye: 12.5 x 12 / 12.5 x 12 / 12.5 x 12 / 12.5 x 12 **MINI FAAS CLASS** ...
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Saturday 21st Jan. 2012 - Training Log
Note: All weights are in KG’s, and it’s laid out as Weight x Reps Weights: Compound Movements Squat: 100 x 10 / 110 x 10 / 120 x 10 / 130 x 6 / 140 x 2 Bench: 60 x 10 / 80 x 10 / 100 x 3 / 90 x 6 / 90 x 8 (negative reps) / 60 x 18 Romanian Deadlift: 60 x 10 / 80 x 10 / 100 x 10 / 120 x 6 / 60 x 15 Clean: 50 x 8 / 60 x 8 / 70 x 5 Clean n Press: 40 x 15 Deadlift: 60 x 8 / 100...
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Friday 20th Jan. 2012 - Training Log
Note: All weights are in KG’s, and it’s laid out as Weight x Reps Weights: Triceps Dips: 10 / 22.5 x 10 / 25 x 8 Straight Bar Pressdown (knelt down, elbows on a bench): 20 x 12 / 30 x 10 / 32.5 x 10 / 35 x 9 Incline Bench Rope Extension: 22.5 x 10 / 25 x 10 / 27.5 x 8 / 27.5 x 8 Dumbbell French Press: 25 x 10 / 32.5 x 8 / 32.5 x 10 / 32.5 x 8 Skull-crusher: 20 x 10 / 20 x 10 /...
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Thursday 19th Jan. 2012 - Training Log
Note: All weights are in KG’s, and it’s laid out as Weight x Reps Weights: Delts Clean ‘n’ Press: 40 x 8 / 50 x 8 / 55 x 8 / 60 x 8 Side Lateral Dumbbell Raise: 12.5 x 10 / 12.5 x 12 / 15 x 8 / 15 x 12 Seated Front Dumbbell Raise (slow negative): 10 x 8 / 7.5 x 8 / 7.5 x 12 / 7.5 x 8 Rear Dumbbell Flye: 10 x 12 / 12.5 x 0 / 15 x 8 / 15 x 10 Face Pull: 25 x 10 / 32.5...
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Need a rough idea on how many calories you need to...
http://www.freedieting.com/tools/calorie_calculator.htm
It’s pretty right. I find I don’t lose a lot if I don’t eat 1.8-1.9k calories, and it was right with my maintenance too. If you need any ideas give it a look
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All I want to do is workout
xbigjackx asked: YO! how do i get bigger biceps? i have been told to do barbell curls in the squat rack? is this good enough?
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Wednesday 18th Jan. 2012 - Training Log
Note: All weights are in KG’s, and it’s laid out as Weight x Reps Weights: Back Wide-grip Pull Ups: 8 / 8 / 8 Incline Bench Dumbbell Row: 50 x 8 / 50 x 8 / 50 x 8 / 50 x 8 Wide Lat Pulldown: 70 x 10 / 75 x 10 / 85 x 8 / 90 x 7 Wide Barbell Row: 60 x 10 / 80 x 10 / 100 x 8 / 100 x 6 Wide-grip Pull Ups (Jump up, then slow on the negative): 3 / 3 / 3 Cable Pullover: 22.5 x 10 / 30...
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Tuesday 17th Jan. 2012 - Training Log
Note: All weights are in KG’s, and it’s laid out as Weight x Reps Weights: Quads Leg Extension: 100 x 13 / 120 x 12 / 140 x 10 / 150 x 10 Barbell Squats: 60 x 20 / 60 x 20 / 60 x 20 / 60 x 20 / 80 x 15 / 80 x 13 / 80 x 12 / 80 x 12 / 90 x 10 / 90 x 10 / 90 x 8 / 90 x 8 / 100 x 5 / 100 x 5 / 100 x 5 / 100 x 5 Hamstrings Lying Leg Curl: 40 x 12 / 45 x 9 / 45 x 9 / 50 x 8 Wide Stance...
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Friday 13th Jan. 2012 - Training Log
Note: All weights are in KG’s, and it’s laid out as Weight x Reps Weights: Biceps Crossbody Hammer Curl (SuperSet with Close Barbell Curl): 17.5 x 15 (17.5 x 10) / 25 x 15 (17.5 x 10) / 22.5 x 12 (17.5 x 10) / 25 x 12 (17.5 x 10) Single Arm Machine Curl: 25 x 10 / 27.5 x 9 / 30 x 8 / 32.5 x 9 Concentration Curl: 10 x 12 / 10 x 12 / 10 x 14 / 12.5 x 12 Triceps French Press: 25 x...