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View Full Version : My love for lifting, My mountain to climb.



JonnyM
02-23-2008, 09:46 AM
General Info

This is my journey on my way to try to get some serious gains in lifting. Hopefully this will help my rugby, and not only that, I get extreme enjoyment from lifting.

I started lifting about 1 year ago, but it wasn't proper. it was just the usual 'I just want big arms' my opinion has completely changed. When I add it up, in reality, I've been lifting properly about a month, and I have seen gains already, I have also been introduced to new exercises, for example deads and squats,* although at present, I cannot do squats, but I am getting a squat rack soon.* As of 30/05/08 I can now Squat and do flat bench because of the delivery of my squat rack
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I seek to do better always, and to progress in everyway that I can, I must be mentaly stronger as much as i must be physically stronger.

Equipment

At the moment I have one 5 foot spin lock barbell, and 4 spin lock dumbells, along with just over 80kg's (176lbs) and am ordering two 10kg (22) discs soon. I also have a 'Power2 Single Station Home Gym' Multigym. In addition, I need a 6 foot barbell Update 30/05/08 I now have the 6 foot barbell and 4 10kg discs and therefore currently have 120kg's worth of weights

Routine

At the moment, I have based routine around what works for me, but I will look into following a proven one, any recomendations would be great.

Day 1 -
Chest+Triceps Squats possibly in Day 1
5x5 Flat Bench
3x8 Decline Press
3x8 Fly's

3x8 Tricep Kick Backs
3x8 Skullcrushers
3x8 DB Over Head Extensions
3x8 Reverse Grip Skullcrushers
3x12 Bench Dips

Day 2 -
Biceps+Lats
3x8 Barbell Curl
3x8 Close Body BB Curl
3x8 Alt. Hammer DB Curl

5x5 Pull-ups
3x8 Lat Pulldowns

Day 3 -
Shoulders+Back
3x8 Arnold Press
5x5 Millitary Press
3x8 Reverse Fly's
3x15 DB Shrug

3x8 One Arm Row- Now Barbell Row
5x5 Deads

Day 4 -
Wrist+Abs
3x15 Wrist Curls
3x10 Reverse Wrist Curls
3x25 Grip (Using hand grippers)

1x15 Weighted Crunches
2X5 elbow to alt. knee (oblique work)
1x25 Decline sit-ups

Food

Well for now, Im mainly eating clean, im eating alot of fruit and raw or lightly steamed veg, and loads of carbs, and making sure i get enough protein. I'm not having a planned diet as such, but I am watching what I'm eating.
im also doing quite alot of cardio when i think about it, e.g in school, then i do interval training once a week on my stationary bike, and then i have rugby every sunday, and sometimes on thursday nights. Rugby season is now over, I'm going to look at more interval training, and I and now recording my diet with Fitday.

More Info

Age: 15
Height: 5"11
Weight: about 11 stone - 69kgs (153lbs)

well I think thats just about everything, I may edit in more if needed.

Last 4 days are below;

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- All Writing in RED was added on the 30th May 2008

JonnyM
02-23-2008, 11:34 AM
Day 1 - 17/02/08
5 42kg Bench
2x5 48kg
5 54kg
5 60kg (132lb)

8 15kg Db Decline Bench (15kg's on each Db)
8 16kg
8 17.5kg

8 10kg Db Fly's (10ks'g on each Db)
8 11kg
8 12.5kg

3x8 8kg Tricep Kick Back

8 19kg Skullcrusher
2x8 20ks Skullcrusher

2x8 8kg DB Overhead Extensions
8 9kg

2x8 Bench Dips
20(failure) Bench dips

5x5 BDW Pull-ups

NOTES:
Good bench progression, stay the same. Good decline also, up wieght by 1kg each set. Fly's ok, could up weight. Good tri session, no major problems, last rep on overhead's was helped. overall great session. was feeling good, so i did pull-ups today instead

---------------------------
Day 2 - 19/02/08
3x8 20kg Barbell curl

2x8 8kg One Arm Preacher Db Curl
8 9kg

3x8 8kg Alt. Hammer Db Curl

8 8kg Alt Db Curl

8 24kg Lat Pulldown
8 30kg
8 36kg

NOTES:
right arm noticeably weaker than the left on preacher curl, some assisted reps on right arm, but not on left. Did one set of Alt. DB curl just to round off the bicep session. i felt i twas a crap session. i put it down to my right hand grip though, and the fact i broke my right hand a 2 years ago, and never fully regained strength in it.
good lat work though.

-----------------------
Day 3 - 21/02/08
5x5 30kg Millitary Press

2x8 11kg (on each Db) Arnold Press
8 12.5kg

3x8 8kg Front Raises

8 15kg One Arm Row
8 17.5kg
8 20kg

2x20 12.5kg Db Shrugs
15 15kg

5 50kg Deadlifts
5 55kg
5 60kg
5 65kg
5 70kg

NOTES:
Millitary press - good, deffinatly up them, same with Arnies, although only really squeezed last rep on last set out. I feel i can do alot more on frint raises, so i am deffinatly going to up them. One arm row - fine although form was straining on the last couple of reps. Shrugs - i can handle soo much more weight on those, so next session im going to give my traps a blasting.
and yet again deads were very good, and i shall be upping them by 2.5kg's and see how i cope.

-------------------------
Day 4 -
3x15 17kg Wrist curls
10 17kg

4x10 12kg Wrist extensions

Notes:
No time to do any ab work, will get session straight next time though.

also need to find a day to fit in stiff legged deadlifts. possible day 1.

toohot
02-23-2008, 11:38 AM
looks good..make sure you r taking in approx 200grams of protein per day and tons of water

JonnyM
02-23-2008, 11:41 AM
looks good..make sure you r taking in approx 200grams of protein per day and tons of water

thanks for the advice buddy, i think i'll be increasing my protein intake more then, becuase at the mo, its only about 150 grams per day.
i find it a little hard to shove so much water down me, although, its coming along steadily, and i take down alot of other liquids (milk, etcc) so hopefully that makes up for it.

JonnyM
02-25-2008, 01:30 PM
Day 1 - Sunday 23/02/08
5 42kg Bench Press
2x5 48kg
5 54kg
5 60kg


8 16kg (32kg total) Decline Press
2x8 17.5kg

8 11kg Fly's
2x8 12.5kg

5 30kg SLDL
5 35kg
5 40kg
5 45kg
5 50kg

NOTES:
bench was great, even after a tough rugby match a few hours before! I'll make 2 sets of 54kg's next time. (i can only up by 6kg's a time because I have to use my multigym, and its a seated chest press) I neared failure on the last rep of decline, but i really felt the benefits, wil be upping by 1kg. Same with fly's really. I also decided to throw in some SLDL's, and this is my first time doing them, so i wanted to be confident on form, so i didnt go heavy.
Unfortunatly i couldn't do triceps as planned in this session due to lack of time and energy, so i had to do them today (25/02/08)
------------------
25/02/08
2x8 20kg Skullcrushers
8 21kg

3x8 8kg Tricep Kick Backs

8 8kg Over Head Extensions
2x8 9kg

4 19kg Reverse Grip Skullcrushers
2x8 17kg

2x10 Bench Dips
22(failure) + partial reps until failure again.

15 Crunches
10 + 5kg

15 Decline Crunches
10 + 5kg

NOTES:
skullcrushers will be going up next week, kick backs will be the same, after all they are a definition exercise and my form was straining anyway. Good overhead's but i assisted the last rep on last set of my left arm, but apart from that it was all good - i can deffinantly feel them getting easier.
Decided to throw in some reverse grip Skullcrushers, this was my first time doing them, so i tried them at 19kg's but ensuring proper form, i could only squeeze out 4, so i droped 2kg's to 17kg's and it was no problem. Good Bench dips, those partial reps are a KILLER!
Great AB work, could really feel the burn.

JonnyM
02-26-2008, 12:49 PM
Day 2 - 26/02/08
2x8 20kg Barbell Curl
8 21kg

8 8kg One Arm Preacher Db Curl
2x8 9kg

2x8 8kg Alt Db Hammer Curl
7 9kg

6 10kg Alt Db Curl (just to round session off)

8 30kg Lat Pulldown
2x8 36kg Lat Pulldown

NOTES:
Barbell Curls - OK stay same weight. Db Preacher Curl - great left arm, CRA* right arm!!! AGAIN! had to do about 4 forced reps!! and its not like there was a huge increase in weight either! Alt. Hammer Db Curl was ok, and as stated, rounded off session with a heavy Alt Db Curl set.
Fine lat work, may up to 3 sets of 36kg's.

JonnyM
02-28-2008, 03:44 PM
Day 3 - (28/02/08)
2x8 30kg Millitary Press
8 31kg
2x8 32.5kg

8 11kg (on each) Arnies
2x8 12.5kg

8 8kg (on each) Front Raises
2x8 9kg

2x20 15kg (on each) Db Shrugs
15 17.5kg
15 20kg + partial reps

5 55kg Deads
5 60kg
5 65kg
5 70kg
5 75kg

NOTES:
No problems with millitary press, will up them to make all sets near enough equal. Arnies - good, really felt them, all sets will be 12.5kg's next session. No probs with front raises either. Sorted out shrugs - really felt te partial reps, but i think i need to focus more on contraction.
Deads were great, i decided to go for it, and i upped deads 5kg's, good move, coped well, up 2.5kg's next week.

JonnyM
02-29-2008, 03:20 PM
Day 4 - (29/02/08)
15 20kg BB Wrist Curls
15 22.5kg
2x15 25kg
11 25kg

2x15 13kg BB Wrist Extensions
13 13kg
12 13kg
11 13kg

15 17kg BB Behind The Back Wrist Curls
15 18kg
15 19kg

8 13kg Reverse Barbell Curl
8 14.5kg
7 17kg

15 Crunches
10 + 5kg

15 Decline Crunches
10 + 5kg

15 Knee Pull-ups
2x10

NOTES:
Good wrist work, really felt the burn - especially on those curls. weight was moderate on the most part, and i think, since this is my first proper wrist sessoin, i have the weights near enough right :) no changes needed really, great Ab work too - no alterations needed.

JonnyM
03-03-2008, 03:52 PM
Day 1 - Sunday 02/03/08
5 42kg Bench Press
5 48kg
2x5 54kg
5 60kg


2x8 17.5kg (35kg total) Decline Press
8 18.5kg

3x8 12.5kg Fly's


5 40kg SLDL
5 45kg
5 50kg
5 55kg
5 60kg

NOTES:
Again progress on bench! and declines were well predicted, i really had to work to push that last rep out. Fly's - hit failure on last rep and am happy with overall progress.
SlDL's - sorted weight, finally starting to move some weight with them, mind, its only second time doing them.
Again couldn't do triceps yesterday.. so i did them today (03/03/08)
------------------
03/03/08
8 20kg Skullcrushers
2x8 21kg

3x8 8kg Tricep Kick Backs

3x8 9kg Over Head Extensions

2x8 18kg Reverse Grip Skullcrushers
8 19kg

2x10 Bench Dips
23(failure)

15 Crunches
10 + 5kg

15 Decline Crunches
10 + 5kg

3x10 Knee Raises

NOTES:
Up the weight on Skullcrushers and Overhead Db Extensions. Kick Backs - fine still stay same. Dips were good too, it seems im improving every time. I could really feel the Ab work burning this time, great stuff!

JonnyM
03-04-2008, 03:35 PM
Day 2 - 04/03/08
2x8 20kg Barbell Curl
8 21kg

8 8kg One Arm Preacher Db Curl
2x8 9kg

8 8kg Alt Db Hammer Curl
7 9kg
6 9kg

3x8 15kg Close Body BB Curl

8 30kg Lat Pulldown
2x8 36kg Lat Pulldown

NOTES:
GREAT session! this is the first time ive seen real improvement, it feels GREAT!. my right arm held out, and i really enjoyed the session, shall stick with the same weights for one more week (well i may up one set, but only by 1 kg)
good lat work too
overall excellent session.

JonnyM
03-07-2008, 01:19 PM
Day 3 - (06/03/08)
5 30kg Millitary Press
2x5 32.5kg
2x5 33.5kg

3x8 12.5kg (on each) Arnies

3x8 9kg (on each) Front Raises

20 15kg (on each) Db Shrugs
2x15 17.5kg
15 20kg + partial reps

8 17.5kg One Arm Row
8 19.5kg
8 22kg

5 57.5kg Deads
5 62.5kg
5 67.5kg
5 72.5kg
5 77.5kg

NOTES:
Had a tough rugby training session just before this session, so i really was quite tired and had a distinct lack of energy at the begining of the session. Millitary Press seemed hard, not overly hard though, Arnies were hard also, nearly hit failure on last rep. front raises were 9kg's again because i felt i couldn't do anymore than that, i really didn't have the energy. One arm rows were fine this time. Deads were great, even though my back was well worked after rugby, it held out and was a very good set of deads.

JonnyM
03-09-2008, 04:13 PM
Turns out I had rugby today, and it was tough, so i didn't think I could have done chest properly. soo i will do that on wednesday. I have done alot this week, Karate, rugby etccc, and i missed out day 4.. so i did it today (09/03/08) and i did triceps too

5 65kg SLDL's
5 67.5kg
5 70kg
5 72.5kg
5 75kg

Day 1 (JUST TRI'S) (09/03/08)
8 21kg Skullcrushers
8 22.5kg
8 23.5kg

3x8 8kg Tricep Kick Backs

2x8 9kg Over Head Extensions
8 10kg

2x8 18kg Reverse Grip Skullcrushers
8 19kg

2x12 Bench Dips
25(failure)

----------

Day 4 - (09/03/08)

2x15 22.5kg
2x15 25kg
11 25kg

3x15 13kg BB Wrist Extensions
11 14kg
10 14kg

15 19kg BB Behind The Back Wrist Curls
2x15 20kg

2x8 14.5kg Reverse Barbell Curl
8 17kg

15 Crunches
10 + 5kg

15 Decline Crunches
10 + 5kg

NOTES:
All tricep exercises will be raised by at least 1kg on a set, good sess on them.
the wrist work was good too actually, my wrists were really burning, no alterations really needed for that.

JonnyM
03-15-2008, 04:14 AM
NOTE: i did chest on tuesday (11/03/08) as a continuation of day 1, and then i had to drop my shoulder and back workout (Day 3) but did my Day 2 on wednesday as normal.
Day 1 continued (11/03/08)

5 42kg Bench Press
5 48kg
2x5 54kg
5 60kg


8 17.5kg (35kg total) Decline Press
2x8 18.5kg

2x8 12.5kg Fly's
8 13.5kg

15 Press-Ups
2x10

+Ab Work (see day 4)
NOTES:
Good bench and declines, up them both bench to 2 sets of 60kgs and declines to 18.5kgs on all sets. fly's were fine, and noticeably easier than last week - even though i upped the weights. great progression!

------------
Day 2 (12/03/08)

2x8 20kg Barbell Curl
8 21kg

8 8kg One Arm Preacher Db Curl
2x8 9kg

8 8kg Alt Db Hammer Curl
8 9kg
6 9kg

8 9kg Concentration curl
2x5 9kg

3x8 17kg Close Body BB Curl

3x8 36kg Lat Pulldown

NOTES:
Preacher curl was good, will up all sets to 9kgs. same with alt. hammer curl. put in concentration curl to really work on the peak this week. Great close body barbell curl - up them again. - enjoyed this session, im really starting to see gains with my biceps after such a long period of absolute rubbish!

JonnyM
03-18-2008, 01:10 PM
NOTE: Had to drop my Day 4 aswell, due to so much rugby, but this will all be normal from next week. I did tri's once again on thier own yesterday (17/03/08) and will again do chest on wednesday.
Day 1 - 17/03/08 (just tri's again w/ SLDL's)

5 65kg SLDL's
5 67.5kg
5 70kg
5 72.5kg
5 75kg

2x8 22.5kg Skullcrushers
8 23.5kg

2x8 8kg Tricep Kick Backs
8 9kg

2x8 9kg Over Head Extensions
8 10kg

3x8 19kg Reverse Grip Skullcrushers

2x12 Bench Dips
25(failure)

NOTES:
good extensions - upping was a good move, same with kick backs - but struggled with last couple of reps, probs becuase I have stayed with the same weight for so long. Last rep on left arm on overhead'swas helped, no real issues, same weight. last reverse laying extension rep was hard - good amount of weight used. dips still improving.

JonnyM
03-20-2008, 12:34 PM
Day 2 (18/03/08)

3x8 21kg Barbell Curl


3x8 9kg One Arm Preacher Db Curl

3x7 9kg Alt Db Hammer Curl

8 17kg Close Body BB Curl
8 18kg
8 19kg

5 9kg Concentration Curl

3x8 36kg Lat Pulldown

NOTES:
fine BB curls, great preacher curla yet again, last rep on last set was help on both arms, but there is deffinate improvement with them. couldn't squeeze out 8 reps on Alt. hammer curl, but was ok. great close body BB curls - rounded off with some concentration curl to really work on the peak.
Lat work was pretty good, although i tried uping the last set to 42kg's but it wasn't happening.

JonnyM
03-20-2008, 12:43 PM
Day 1 (continued - 19/03/08)

5 42kg Bench Press
5 48kg
5 54kg
2x5 60kg

2x8 18.5kg (37kg total) Decline Db Press
8 19kg

8 12.5kg Db Fly's
2x8 13.5kg

12 Press-Ups

NOTES:
Bench was strong this session, and decline press needs to be upped to 19kg set all round. Also Fly's will be at 13.5kg for the 3 sets next week.
Could only squeeze out 12 press-ups. which i think is pretty good, because i really pushed it this session and hope to be reaping the benefits :)

JonnyM
03-23-2008, 02:41 PM
Day 3 (20/03/08)

2x5 32.5kg Millitary Press
2x5 33.5kg
5 35kg

2x8 12.5kg (on each) Arnies
8 13.5kg

8 9kg (on each) Front Raises
6 9kg

IMPORTANT NOTE
by this point in the session i really wasn't feeling it, i was soo tired and it really go to me, so i decided to stop becuase, tbh, it really wasn't feeling right. and was a good decision too, i was ill the next day, but i recovered and did the rest on saturday minus deads but put in day 4.

20 17.5kg (on each) Db Shrugs
2x15 17.5kg
15 20kg + partial reps

8 18.5kg One Arm Row
8 20kg
8 23.5kg

2x15 22.5kg BB Wrist Curls.
2x15 25kg
11 25kg

3x15 13kg BB Wrist Extensions
11 14kg
10 14kg

15 19kg BB Behind The Back Wrist Curls
2x15 20kg

2x8 14.5kg Reverse Barbell Curl
8 17kg

15 Crunches
10 + 5kg

15 Decline Crunches
10 + 5kg

NOTES:
good work out, although short.. but i put day 4 into it too which made it really benificial, and i really need to push on these sessions for the maximum benefit.
really starting to make sure i nail the amount of sleep that i need.

JonnyM
03-23-2008, 02:57 PM
Day 1 (23/03/08)

5 42kg Bench Press
5 48kg
5 54kg
2x5 60kg

8 18.5kg (37kg total) Decline Db Press
2x8 19kg

3x8 13.5kg Db Fly's

10 Press-Ups

8 22.5kg Skullcrushers
2x8 23.5kg

2x8 8kg Tricep Kick Backs
8 9kg

2x8 9kg Over Head Extensions
8 10kg

8 19kg Reverse Grip Skullcrushers
2x8 20kg

2x12 Bench Dips
16(failure)

NOTES:
Bench - really strong and delcines were awesome too! grip nearly went on fly's, thats because i did wrist work just yesterday soo no worries there. - GREAT chest session.
Laying extensions were pretty strong same with kick backs. overhead's - struggled on last reps of left arm, fine in the end though. reverse laying extensions - had to really work for those last reps. Dips - final count was poor only because i REALLY pushed it this session, and i did it with chest which is something i haven't done for a while becasue of soo much rugby, but it was such a hard session and i think ill be reaping the benefits from it.

killxswitch
03-23-2008, 11:48 PM
Solid work going on in here, keep it up man.

JonnyM
04-21-2008, 02:29 AM
Solid work going on in here, keep it up man.

ahhh thanks man :) its nice to have some encouragement every so often, i'll pop in and check back on you soon buddy.

sorry about the delay in reply, i've been on a very long holiday, i only got back yesterday, and the rest has really been great, so im back with a stronger frame of mind and more motivation than ever! - there was 2 sessions that i didn't post before i went, so i'll post them just after this.

JonnyM
04-21-2008, 02:43 AM
Day 2 (25/03/08)

3x8 21kg Barbell Curl

3x8 9kg One Arm Preacher Db Curl

3x7 9kg Alt Db Hammer Curl

2x8 18kg Close Body BB Curl
8 19kg

3x8 36kg Lat Pulldown

NOTES:
now im back from holiday i'm going to repeat this session becuase i don't think it would be a wise idea to go straight back into upping the weight but after the next day 2 i do, i will start upping again.
great session thoough, progress was felt and i am now starting to see progress in my biceps physically, rather than just on paper i hope this continues.
I tried for a 42kg Lat Pulldown but i really couldn't keep proper form so i didn't want to continue with them, so i just stuck with 36kg's and i will start to do pullups on another day so i can really start hitting some high numbers with my lats.

---Day 3+4 dropped due to rugby---

Day 1 (30/03/08)

2x5 48kg Bench Press
5 54kg
2x5 60kg

2x8 19kg (38kg total) Decline Db Press
8 20kg

3x8 13.5kg Db Fly's

3x8 23.5kg Skullcrushers

2x8 8kg Tricep Kick Backs
8 9kg

2x8 9kg Over Head Extensions
8 10kg

8 19kg Reverse Grip Skullcrushers
8 20kg
8 21kg

NOTES:
Really happy with Decline Dumbell Press, finally hit 20kg's per Db, and i felt i could have done mores still. Fly's were starting to get weak toward the end, i'll keep them the same and see how i fair.
Tri's sess was fine, no problems and i want to achieve a 30kg skullcrusher becuase i consider that to be a more serious weight :).
I have study leave very soon, about 3 weeks infact, so i will really really be pushing it and deffinatly be getting the right amount of sleep, also i'll do alot more cardio to try and lose a little bit of body fat, just to get that little bit more ripped. I don't really need to lose alot of bodyfat, but i would like my abs to show a lil more than they already do.

JonnyM
04-22-2008, 03:17 AM
NOTE:
yesterday i thought it best to just do a kinda all body workout before starting up my routine again next week, just to get back into the swing of things, so this is what i did;

----(21/04/08)

2x5 48kg Bench Press
5 54kg
2x5 60kg

2x8 19kg (38kg total) Decline Db Press
8 20kg

3x8 23.5kg Skullcrushers

5 70kg Deads
5 72.5kg
5 75kg
2x5 77.5kg

NOTES:
Bench was fine, no problems with that or Declines, infact the Declines were very strong, next week im just going to stop pussyfooting around with upping one set at a time, and just bump in up about 1 kg a time all round, well, as long as i feel a can do it.
Skullcrushers were feeling quite hard, so i think these should stay the same for my tri's session next week, and i think that's a good move since i have been off training for a good 3 weeks.
Now to adress the Deads - i haven't got my new weight discs yet, im still waiting to order 4 10kg discs, the only reason i haven't done is because i had no time just before i went on holiday and now im stuck. i really could do so much more weight with these, but until i get the discs, ill just keep the sets closer together, and i am really feeling those deads on my back this morning, great stuff.
I'm doing some grip and forearm work today, followed by a complete shoulder session on thursday.

JonnyM
04-25-2008, 02:24 PM
NOTE:
Skipped forearm work, and going to move that to Saturday due to not enough time.
Day 3 --- (24/04/08)

5 32.5kg Millitary Press
5 33.5kg
5 35kg
2x5 37.5kg

2x8 12.5kg (on each) Arnies
6 12.5kg

3x8 9kg (on each) Front Raises

20 17.5kg (on each) Db Shrugs
2x15 17.5kg
10 20kg + partial reps

8 19.5kg One Arm Row
8 21kg
8 23.5kg

5x5 BDW Pull-ups

NOTES:
Millitary Press was feeling pretty strong despite having had soo long without a proper shoulder session, need to work on foot placement more so i remain more stable when lifting. Those arnies were tough, i could really feel me struggling on the second set, and by the third, i tried for a 7th rep but it really wasn't gunna happen, need to work on those. Front Raises were pretty strong, i want to find some exercises to really rip up my front delts.
Db Shrugs were fine, but i really felt i was paying the price for not doing them for soo long either, i couldn't squeeze out 15 on the last set, only 10. but its all good, im not worried. One Arm Row i was struiggling slightly, i need to start doing mroe lat work if i want to get anywhere with them.
Missed deads because my back still not healed from the other day's session, not worring though :)

JonnyM
04-26-2008, 02:33 PM
Day 4 (26/04/08)

2x15 22.5kg BB Wrist Curls.
11 25kg
14 25kg
10 25kg

3x15 13kg BB Wrist Extensions
11 14kg
10 14kg

2x15 20kg BB Behind The Back Wrist Curls
15 21kg

8 14.5kg Reverse Barbell Curl
2x8 17kg

15 Crunches
10 + 5kg

15 Decline Crunches
10 + 5kg

15 Knee Pull-ups
2x10

5x5 BDW Pull-ups
NOTES:
The BB Wrist Curls went upto 14 on the 2nd last set due to me having an extended rest period, i had to help my dad with the lawn mower. Anyway this was a good session but i can see that i have really paid the price for not having a wrist session for so long, but i will soon correct this. i felt good so as well as doing my abs, i did some Pull-ups too. Great stuff.

JonnyM
04-29-2008, 11:45 AM
Day 1 (just tri's -- 28/04/08)

NOTE:
Didn't do chest on this day, had to leave it out because of my shoulders feeling soo drained from rugby the day before, but i just did tri's, and since i did some grip work on saturday, my forearm's still hadn't recovered properly and my grip gave out on the reverse skull crushers, so i just did some press down's with the lat bar.

3x8 23.5kg Skullcrushers

2x8 8kg Tricep Kick Backs
8 9kg

2x8 9kg Over Head Extensions
8 10kg

8 20kg Reverse Grip Skullcrushers
5 20kg (Grip gave out here)

8 12kg Press Downs (with Lat bar)
8 18kg

2x12 Dips (between 2 benches)
22

NOTES:
No problems with Skullcrushers, Kick Backs or overheads. Already mentined the drip issue above, Press Downs were fine to compensate for the Reverse Skullcrushers. A bit dissappointed with the dips, i need to work on those, fine session though. - going to try a bicep session later, and hopefully my grip will hold out, but no worries if it don't, ill adapt the session slightly to make it easier on the forearms.

JonnyM
04-29-2008, 04:21 PM
Day 2 (29/04/08)

3x8 21kg Barbell Curl

8 9kg One Arm Preacher Db Curl
6 9kg --(really couldn't do it, so i decided to stop there where i was, and change up the session a little)

3x8 20kg Close Body BB Curl

8 Negative Rep Curls (just a Db too heavy to lift, being let down slowy, but i found it aukward and no good on the bicep, just the forearms)

- after did some Pullups, just experimenting, using the biceps alot, and really squeezing at the top of the movement and holding for 3 seconds, and a slow decent, then up again. Did a few of these.

NOTES:
To be honest i wasn't expecting to do really well today, soo thats alright, and i really spiced this session up, i think it was quite benificial actually:) BB Curls were no problem, the Close Body BB Curl was really hard by the end of it. But i feel i've walked away from this session with alot of benefit.

JonnyM
05-01-2008, 04:33 PM
5 33.5kg Millitary Press
5 35kg
2x5 37.5kg
5 38.5kg

2x8 12.5kg (on each) Arnies
7 12.5kg

8 5.5kg (on each) Reverse Fly's
2x8 6.5kg

20 17.5kg (on each) Db Shrugs
15 17.5kg
2x15 20kg + partial reps

8 20kg One Arm Row
8 22kg
8 25kg

3x5 70g Deads
2x5 75kg

NOTES:
Millies were fine, no real problems. struggled with Arnies agian this week, but i expect to be back on track next week. i wasn't feeling 'right' in my front delt so i decided against doing front raises and instead just did some reverse fly's. all good there. Db Shrugs were fine too. Form was strainging slightly on One Arm Row but thats not a problem either. Dead's felt good, getting weight discs by next week :D

nazmi
05-04-2008, 08:55 PM
nice routine!

JonnyM
05-05-2008, 07:48 AM
nice routine!

Cheers buddy, I'm just about to switch this routine up in a few weeks, I got some advice from some others on this firum and they suggested i changed it, soo that is what i will do.

JonnyM
05-05-2008, 07:58 AM
Day 1 (04/05/08)

5 48kg Bench Press
2x5 54kg
2x5 60kg

8 20kg (40kg total) Decline Db Press
6 20kg - not enough rest
7 20kg - really could get that last rep up.

2x8 13.5kg Db Fly's
6 13.5kg - and again, couldn't quite squeeze out the last rep

2x8 23.5kg Skullcrushers
6 23.5kg

2x8 8kg Tricep Kick Backs
8 9kg

8 9kg Over Head Extensions
6 9kg - was really begining to wonder what the hell was going on.

8 12kg Press down (with lat bar)
2x8 18kg

3x12 Bench Dips

0 Press-ups

NOTES:
My shoulders weren't having any of it on the last set of declines, and my shoulders still wouldn't deal with the last set of flys. - I supose thats what i get for going on holiday and going back in soo hard. It's ok though, im not worried about it. Skullcrushers were hard becuase i could really feel my grip failing - i think this is becuase i haven't done tri's and chest in a while because of holiday and rugby, this should be sorted next week though. Started on Overhead extentions, but i gave out at that too, so i did press downs instead. The Bench Dips were realllll nice 'n sloww, i really made sure i worked my tri's, and after all that session, i couldn't even do a Press-up, which i thought was pretty good, and showed me that i'd really pushed it.

JonnyM
05-08-2008, 02:33 PM
Day 2 (06/05/08)

3x8 22.5kg Barbell Curl

3x8 20kg Close Body BB Curl

Pull-ups

NOTES:
good, quick session, need to really sort out the routine now and make those alterations. I'll just keep the BB curls heavy and progress.

JonnyM
05-08-2008, 03:17 PM
Day 3 (08/05/08)

2x5 35kg Millitary Press
2x5 37.5kg
5 38.5kg

3x8 12.5kg (on each) Arnies

3x8 6.5kg (on each) Reverse Db Fly's

20 17.5kg (on each) Db Shrugs
15 18.5kg
2x15 20kg + partial reps

8 21kg One Arm Row
8 23.5kg
8 26kg

3x5 70g Deads
2x5 75kg

3x8 30kg Reverse Lat Pulldowns

2x8 30kg Lat Pulldown
8 36kg
NOTES:
Very strong day today, especially Millitary Press and Arnies. I can feel the Reverse Fly's hitting the delts really well. Shrugs were not a problem, handled really well and will be upping again next week. One Arm Row was alright, need to stil work on form a little though. Deads were great, I really need those weight discs now!! Fine Lat work.

JonnyM
05-12-2008, 02:51 PM
Day 1 (11/05/08)

5 48kg Bench Press
2x5 54kg
2x5 60kg

2x8 20kg (40kg total) Decline Db Press
7 20kg

8 12.5kg Db Fly's - thought it felt a little easy!
8 13.5kg
7 13.5kg - couldn't get last one up!:mad:

8 23.5kg Skullcrushers
8 24kg
8 25kg

2x8 8kg Tricep Kick Backs
8 9kg

2x8 9kg Over Head Extensions
8 10kg - (struggled)

2x8 20kg Reverse Grip Skullcrushers
6 20kg

2x12 Bench Dips
15 (failure)
NOTES:
Pretty happy with bench. I was really suprised not to get the last rep of declines up! but that will come together next week im sure. I didn't read the weight for fly's properly, well, i didn't check my notes and ended up in the first set a kg light. Also suprised that i couldn't get the last rep up there either.
Skullcrushers were really strong this week after last weeks muck up. Kick bakcs were good too, struggled with last couple of reps on Overhead's, but nothing to worry about really. Bench Dips were really burning, they were really nice 'n slow. Great session.

Also - I've ordered those weight discs and that squat rack, FINALLY! The weights are here already (I've just edited this post today 13/05/08) but the squat rack will take upto 20 days due to it not being in stock and having to be ordered. But at least it will come eventually :)

JonnyM
05-15-2008, 04:12 PM
Day 2 (13/05/08)

8 22.5kg Barbell Curl
2x8 23.5kg

3x8 21kg Close Body BB Curl

Pull-ups

NOTES:
Good session again, quick too and really felt good. Thinking about adding squats in here on this day when i get my squat rack instead of on Day 4.

JonnyM
05-15-2008, 04:19 PM
Day 3 (15/05/08)

2x5 35kg Millitary Press
5 37.5kg
5 38.5kg
5 40kg

2x8 12.5kg (on each) Arnies
8 13.5kg

3x8 6.5kg (on each) Reverse Db Fly's

20 17.5kg (on each) Db Shrugs
15 18.5kg
2x15 20kg + partial reps

8 21kg One Arm Row
8 24kg
8 26kg

5 70kg Deads
5 75kg
5 77.5kg
5 80kg - PR
5 82.5kg - PR

2x8 30kg Reverse Lat Pulldowns
8 36kg

8 30kg Lat Pulldown
2x8 36kg
NOTES:
Millitary Press is up, and going strong, Arnies were great too! Real strong. no probs with Reverse Fly's or Db Shrugs. One Arm Row was ok, BUT I'm seriously considering switching to Barbell Rows instead, will have to check out form on those though. Great about the Deads! at last I've been able to get off of that pathetic 77.5kg weight all becuase i finally got more weight disks! :D no problems with Pulldowns either. Overall good session.

JonnyM
05-18-2008, 09:08 AM
Day 1 (18/05/08)

5 48kg Bench Press
2x5 54kg
2x5 60kg

3x8 20kg (40kg total) Decline Db Press

3x8 13.5kg Db Fly's

3x8 25kg Skullcrushers

2x8 8kg Tricep Kick Backs
8 9kg

2x8 9kg Over Head Db Extensions
8 10kg - (struggled with left arm)

3x8 20kg Reverse Grip Skullcrushers

2x12 Bench Dips
18 (failure)
NOTES:
Bench was ok, not incredibly strong, just ok. Had a wierd feeling in my left shoulder on the last set. Declines were great, finally going up, will up them to 21kg's next week I think. Fly's were good too.
Skullcrushers were really strong today, up from 23.5kg's to all sets 25kg's. I really want to get them up to 30kg's or near to that before I go on holiday for, effectivly a month in 6 weeks time, I think that is a realistic target. Kick backs were fine, some reps with Overhead's were cheat reps. Not too bothered though. Reverse Skull's - grip was gonig on them, but still squezed out 3 full sets. Dips were really good today, last reps were soo slow, felt the burn!

JonnyM
05-23-2008, 04:27 AM
Day 2 (21/05/08)

2x8 22.5kg Barbell Curl
8 23.5kg (really strict reps)

2x8 21kg Close Body BB Curl
8 22.5kg

Pull-ups

15 Crunches
10 + 10kg

15 Decline Crunches
10 + 10kg

15 Knee Pull-ups
2x10
NOTES:
Slow and strict curls, last week they were a edging on cheat reps, so i really made sure i nailed them this week before i upped them. Looks like i'll be upping them then :) Close Body BB Curl was fine, and the upping did good. Fine Pullups. Ab work was really strong, up to 10kg's now because of the new plates.
Also did some interval training on my stationary bike. It was a KILLER.

JonnyM
05-23-2008, 06:14 AM
Thursday (22/05/08)
Got down the local gym to do some swimming
- 2 length bursts, rest after each 2 lengths.
Total 20 lengths.

JonnyM
05-23-2008, 07:22 AM
Day 3 (23/05/08)

5 37kg Millitary Press
2x5 38.5kg
5 40kg
5 41kg

2x8 12.5kg (on each) Arnies
8 13.5kg

8 6.5kg (on each) Reverse Db Fly's
8 7kg
8 8kg

8 22kg One Arm Row
8 23.5kg
8 25kg

20 18.5kg (on each) Db Shrugs
15 19kg
2x15 20kg + partial reps

5 72.5kg Deads
5 80kg
5 82.5kg
5 85kg - PR
3+2 87.5kg - PR!! (slight pause on 3rd rep because of poor concentration)

2x8 30kg Reverse Lat Pulldowns
8 36kg

3x8 36kg Lat Pulldown

2x15 Decline Crunches
2x10 Alt Elbow to Knee (Oblique Work)

15 Knee Pull-ups
2x10
NOTES:
Struggled a little bit with last set of Millitary Press, but was ok. Arnies were pretty strong, up all sets to 13.5kg. Reverse Fly's felt GOOD. Shrugs were awesome! One Arm Row - Ok, still want to move to barbell row instead, MUST find out about them. Deads GREAT! last set staggered due to highleigghted problem with concentration, but really happy with progress.Lat work was ok, I really need to start making them explode! Ab work was fine, i didn't use a 10kg plate as unloading the barbell would have been a task! soo ijust did everything decline with some oblique work.
At the moment, I really look foward to the next session, just to see the progress, to lift more every time, and if i don't, sticking to that weight until I can do it. Really feeling great at the moment, hopefully will start recording diet soon, and as the rugby season is over, I have to do my own CV, and that will be taken care of :)
One mroe thing is that this session i didn't have my gloves that i normally train with, it seems I've misplaced them :\ so I had to just use bare hands, and they have been pretty torn up. Need to find them!

JonnyM
05-27-2008, 10:56 AM
Day 1 (26/05/08)

5 48kg Bench Press
2x5 54kg
5 60kg
4 66kg

8 21kg (42kg total) Decline Db Press
7 21kg
6 21kg

3x8 13.5kg Db Fly's

8 25kg Skullcrushers
2x8 26kg

8 12kg Press Downs (with Lat bar)
2x8 18kg

2x12 Bench Dips
15 (failure) + Partial reps

15 Decline Crunches
15 +10kg
2x10 Alt Elbow to Knee (Oblique Work)

15 Knee Pull-ups
2x10
NOTES:
Bench was feeling strong! went for 66kg's and i think that was a good move. I'm still really annoyed with this stupid seated chest press, it really strains the shoulders much harder that anything else, and I really don't think its very benificial. A little cheesed off with declines my grip was really struggling, but im sure they will come together next week. Fly's good. Skullcrushers were pretty good, but again i could really feel my grip taking a battering, and therefore i had to cut the session and not do reverse skull's, overhead db extensions or kick backs, so did pressdown instead. The Dips this week were good. Ab work fine.

JonnyM
05-27-2008, 12:57 PM
*some news*
At LAST! I've just found out on the phone that my squat rack will be here on friday at the latest!! Meaning i can finally do flat bench as well as squats. Great :) Also today I got a 6 foot barbell to go with the squat rack and 2 more 10kg plates, and I think that soon i may need some 15/20kg plates.

Day 2 (27/05/08)

8 22.5kg Barbell Curl
2x8 23.5kg (really strict reps)

8 21kg Close Body BB Curl
2x8 22.5kg

Pull-ups

NOTES:
BB Curls were fine, and strict again this week, really felt them good and proper! Think i should up all sets to 23kg's. I want to be at about 26/27kg's with really good form before i go for my 'month off' in 5 weeks time. Close Body BB Curl was fine, handled well with the up, think I should increase all sets to 22.5kg's. No problems this session.

-----

Eating has been good today, I'm keeping track of my diet with fitday now after seeing it mentioned so widely around the forum. It indicated I've taken in; 3133 cals - 266 grams of protein.

JonnyM
05-30-2008, 09:11 AM
On Wednesday (28/05/08) I got down the local gym again to do some more swimming, but only did 10 lengths in 2 lenght bursts this time.
---
*NEWS*
Squat rack arrived today!! And i've assembled it, just before the below work out, I'll see if i can start them fro day 1 (sunday) and this also means that I can do flat bench! YES! :) time for me to shine.
----
Day 3 (30/05/08)

2x5 38.5kg Millitary Press
5 40kg
5 41kg
5 42.5kg

8 12.5kg (on each) Arnies
8 13.5kg
5 13.5kg - disappointing

3x8 8kg (on each) Reverse Db Fly's

8 35kg Barbell Row
2x8 40kg

20 19kg (on each) Db Shrugs
15 20kg
15 21kg
15 22.5kg

5 75kg Deads
5 80kg
5 85kg
5 87.5kg
5 90kg - PR!! at LAST 200lb dead lift!!
NOTES:
Really had to work for those Millitary Presses. Arnies were somewhat disappointing, I was expecting to complete all sets, hopefully that will be fine next week. Reverse Fly's were awesome! I think that I'll stick with this same weight next week and really focus on contraction. Tried out Barbell Row this week, and loved it! It feels so awesome. So I'll be sticking with them for now. Shrugs were really strong, upping was a really good move, I see progress in my traps on a weekly basis. Deads were so good this time, from the 3rd set onwards I put on some music, which was Despised Icon, and it really got the adrenaline going, and I just went flat out, ensuring I kept a tight back and really strict form, they felt soo smooth. Upping by 2.5kg's next week.

JonnyM
06-01-2008, 04:47 PM
Day 1 (11/05/08)

5 55kg Flat Bench
2x5 60kg
3 62.5kg - grr.
4 60kg

2x8 21kg (42kg total) Decline Db Press
7 21kg

3x8 14kg Db Fly's

3x8 26kg Skullcrushers

3x8 40kg JM Press

2x8 8kg Tricep Kick Backs
8 9kg

12 Bench Dips +10kg's
12 +20kg's
20 BDW - failure
NOTES:
Bench - well that was the first time in a long time I've actually done flat bench, and I think I was trying to move a little too much weight too fast. But I will work on that for next week, and get a solid set of all 60kg's I think. Declines were ok, I really thought I was going to complete the sets, but I didn't, so im slightly pis*** off with that. Fly's were good though, up them.
Skullcrushers were fine, no problems, could possibly work on form a little more. JM presses - this is my first time doing them, but they felt soo awesome! kick backs, good. Bench Dips were good, especially with the added weight, they really burned!

JonnyM
06-06-2008, 01:08 PM
Day 2 (3/06/08)

2x8 23.5kg Barbell Curl
7 23.5kg (really strict reps)

3x8 22.5kg Close Body BB Curl

5 40kg Squats
5 42.5kg
5 45kg
5 47.5kg
5 50kg
NOTES:
Curls were fine, suprised at not finishing last set but no worries. Close BB Curls were good! especailly becuase i wasn't planning on all sets 22.5kg's but they were fine.
First time doing Squats, really enjoyed them. I want to really start getting them on the way to being a respectable weight rather than this pussy weight.

JonnyM
06-08-2008, 06:33 AM
NOTE: trained at a mates on friday (06/06/08), so only did 2 exercises, but then trained again on my own yesterday(07/06/08) and i mixed Day 1 with some Day 3 but changed it up a little and did some bench specific tricep work:

Friday -
12 40kg Deads
12 45kg
12 50kg
12 55kg
12 60kg

12 37kg Barbell Row
12 42kg
3x12 37kg
NOTES:
Deads felt great. really intense in preparation for upping by 5kg's next week. Barbell Row was pretty awesome too, up from last week aswell
----
Saturday -
2x5 60kg Bench
2x4 60kg
3 60kg

2x8 26kg Skullcrushers - getting really easy now.
8 27kg - pretty easy aswell.

8 40kg JM Press
8 45kg
8 47.5kg

3x5 47.5kg Close Grip Bench

12 Bench Dips +10kg's
12 +20kg's
18 BDW - failure
NOTES:
Bench, again I think I need to drop the ego and the weight slightly to actually complete the lifts :P Skull's were awesome! I really think im on track for 28/29kg's before I go away! - all sets 27kg's next week, maybe upping last set a little more. JM Press again was awesome. Close Grip Bench - not too much problem there. Bench Dips - good again.