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krboyd7
12-07-2007, 04:16 AM
I have been lifting for 18 months and have not started a journal.

Its been a long,hard yet enjoyable batle to get where i am.. only trouble is I still have such a long way to go.
I have had good results but always want more,(sure you all know what i am talking about).

I have been bulking for almonst 4 months and plan to cut sometime in jan.

Yesterdays workout

Legs
My favorite

Sqats

Warm up set 62kg x 12 reps
set 1 - 102 kg x 10 reps
set 2 - 102 kg x 10 reps
set 3 - 112 kg x 8 reps
set 4 - 122 kg x 6 reps

Leg press

set 1 - 120 kg x 12 reps
set 2 - 150 kg x 8 reps
set 3 - 160 kg x 6 reps

Leg extensions

set 1 - 40 kg x 12 reps
set 2 - 50 kg x 10 reps
set 3 - 50 kg x 10 reps

Calf raises.

set 1 - 75 kg x 12 reps
set 2 - 75 kg x 12 reps
set 3 - 75 kg x 12 reps

The session went really well, I think i could do with more direct hamstring work though.

krboyd7
12-07-2007, 05:59 AM
Had my food.

Choc met-rx shake with water
2 slices wholemeal toast with 2 table spoons natty p.b.

Goin out now so will have to get my lunch while i am out... i hate doin this.. not prepared today..oops
Gonna have to stop off at a farm and steal a chicken and eat it.

krboyd7
12-07-2007, 08:16 AM
I managed to have a choc met-rx shake and a bananna while i was out and also stopped off for an 8 oz rump steak with a jacket potato.

Having my coffee now before i eat some whole carbs pre-training.

Looks like its shoulders tonight?

krboyd7
12-07-2007, 02:55 PM
Well it ended up a chest ad bi session.

Flat b.bell press

warm up set

set 1 - 12reps 72kg
set 2 - 8 reps 82 kg
set 3 - 4 reps 92 kg

Incline D.bell press

26 kg D.bells x 12 reps
30 kg D.bells x 10 reps
34 kg D.bells x 8 reps
38 kg D.bells x 8 reps

Machine flys

65 kg 10 reps
72.5 kg 10 reps
72.5 kg 9 reps

E-z curls

Bar + 2 x 10 kg 12 reps
Bar + 2 x 15 kg 10 reps
Bar + 2 x 15 kg 10 reps

Preacher curls

35 kg x 12 reps
40 kg x 10 reps
45 kg x 8 reps

A fairly light workout, already worked my chest this week.

Followed up my workout with a double serving of met-rx choc, 60 g dextrose + 5 g c.mono.

Chicken breasts in pitta with mayo and salad at 8pm too.

krboyd7
12-10-2007, 02:28 AM
I have had two days rest over the weekend and back training tonight.
It's gonna be a back session.Looking forward to my deadlifts.

krboyd7
12-10-2007, 02:20 PM
Todays workout

Back

Deadlifts

First week back doing deadlifts after 2 months so i toook it easy.

12 x 62 kg warm up
10 x 82 kg set 1
8 x 102 kg set 2
8 x 102 kg set 3

T-bar row

50 kg x 10 set 1
55 kg x 8 set 2
60 kg x 6 set 3

Seated cable row

6o kg x 12 set 1
67.5 kg x 10 set 2
75 kg x 8 set 3
82.5 kg x 7 set 4

Lat pull down (Wide grip).

65 kg x 12 set 1
72.5 kg x 10 set 2
77.5 kg x 8 set 3
82.g kg x 6 set 4

Machine seated row

2 x sets 12 reps 65 kg

krboyd7
12-11-2007, 07:55 AM
Just been to the gym and worked my chest.

Flat Barbell Bench Press

Warm up set

52 kg x 12 reps

Working sets

Set 1- 72 kg x 10 reps
Set 2 - 82 kg x 8 reps
Set 3 - 82 kg x 8 reps
Set 4 - 87 kg x 6 reps (last rep spotted).
Set 5 - 92 kg x 4 reps (last rep spotted).

Incline Smiths Press

Set 1 - 62 kg x 12 reps
Set 2 - 72 kg x 9 reps
Set 3 - 82 kg x 5 reps
Set 4 - 62 kg x 10 reps.

Seated one arm press

Set 1 - 70 kg x 9 reps
Set 2 - 80 kg x 6 reps
Set 3 - 80 kg x 6 reps (Dropset down to 50 kg, then got 8 reps)

Cable Fly's

Weight = eack stack

Set 1 - 25 kg x 12 reps
Set 2 - 30 kg x 12 reps
Set 3 - 35 kg x 10 reps

Felt good after this workout, only done incline smiths press coz i was finding it hard to get a spotter.

Seems like my Barbell press is slowly improving. AT LAST.

Working with Dumbells over the last 6 weeks prob?

Post workout shake as usual, then stuff my face again and again.

Legs tomorrow - I love squats!

krboyd7
12-13-2007, 01:59 PM
Here it is, my favorire day of the week.

Squats

For some reason i was not as pshyced today tho.

Legs

Squats

Warm up set 1 - 42 kg x 10 reps
Warm up set 2 - 62 kg x 10 reps

set 1 - 102 kg x 10 reps
set 2 - 102 kg x 10 reps
set 3 - 112 kg x 8 reps
set 4 - 122 kg x 6 reps

Leg press

Set 1 - 120 kg x 10 reps
Set 2 - 140 kg x 8 reps
Set 3 - 160 kg (Normally push 6 reps but my legs gave in today after 3?)

Hack Squats

Set 1 - 50 kg x 10 reps
Set 2 - 100 kg x 10 reps
Set 3 - 100 kg x 10 reps

Leg extensions

Set 1 - 40 kg x 12 reps
Set 2 - 40 kg x 11 reps, (legs died here).
Set 3 - 40 kg x 12 reps

My legs were totally dead now, and couldn't even walk str8.

krboyd7
12-13-2007, 02:01 PM
I have not done any direct shoulder work for 2 weeks and will see how it feels tomorrow.
I hope the rest has done me good.

krboyd7
12-16-2007, 02:25 AM
PS this was fridays workout 13/12/07

My R shoulder has been sore for the last few weeks, so i took two weeks off direct work. This was my first session back so i kept the volume lower than usual. Felt better for it. And my tri's were fried too.

Sholuders and tri's

Seated one arm press

2 x warm up sets 30 kg + 50 kg

Set 1 - 60 kg x 12 reps
Set 2 - 70 kg x 10 reps
Set 3 - 75 kg x 8 reps
Set 4 - 80 kg x 6 reps

Standing front d.bell raise

Set 1 - 12 kg d.bells x 10 reps
Set 2 - 12 kg d.bells x 10 reps
Set 3 - 14 kg d.bells x 10 reps

Seated lateral raise

Set 1 - 10 kg d.bells x 12 reps
Set 2 - 12 kg d.bells x 10 reps
Set 3 - 12 kg d.bells x 10 reps

Tri push downs

Warm up set 35 kg x 12 reps

Set 1 - 40 kg x 12 reps
Set 2 - 45 kg x 10 reps
Set 3 - 50 kg x 7 reps

Lying close grip tri press - skull crushers

3 working supersets of e-z bar + 20 kg x 10 reps.

Standing overhead tri extension

Set 1 - 10 kg d.bells x 10 reps
Set 2 - 12 kg d.bells x 10 reps
Set 3 - 14 kg d.bells x 6 reps

krboyd7
12-18-2007, 02:12 PM
Back and tris

Deadlifts

Warm up set 1 42 kg x 12 reps
Warm up set 2 62 kg x 10 reps

Set 1 - 102 kg x 10 reps
Set 2 - 102 kg x 10 reps
Set 3 - 102 kg x 10 reps

One arm lat pull down

Set 1 - 70 kg x 12 reps
Set 2 - 80 kg x 10 reps
Set 3 - 90 kg x 10 reps
Set 4 - 100 kg x 10 reps

Seated machine close grip row

Set 1 - 65 kg x 12 reps
Set 2 - 95 kg x 8 reps
Set 3 - 95 kg x 9 reps

One arm d.bell row

Set 1 - 28 kg d.bells x 10 reps
Set 2 - 30 kg d.bells x 10 reps
Set 3 - 34 kg d.bells x 8 reps

Tri push downs

Warm up set 35 kg x 15 reps

Set 1 - 45 kg x 10 reps
Set 2 - 50 kg x 8 reps
Set 3 - 50 kg x 7 reps

Close grip tri press - skull crushers

Set 1 - ez bar + 20 kg x 10 reps
Set 2 - ez bar + 30 kg x 6 reps + 10 extra tri presses to failure.
Set 3 - ez bar + 30 kg x 6 reps + 6 extra tri presses to failure.