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mixta
04-23-2003, 05:18 AM
Workouts are based on the WBB 2 program with a few changes here and there. While I will be trying hard to stick to the routine some workouts will be different due to the gym being crowded, time I have left for the workout etc.

GhettoSmurf
04-23-2003, 05:20 AM
good luck with the journal bro.

what are some of your goals?

mixta
04-23-2003, 05:38 AM
Tuesday 22nd April

Back, Biceps


Chins ( Chin up Machine,Wide grip )

1*12 @ -45kg
1*12 @ -45kg

Unassisted Chins (Wide Grip)

1*3 @ BW (225lbs)
1*3 @ BW


One Arm DB Rows

1*12 @ 80lbs
1*12 @ 80
1* 5 @ 95

There is no 85 or 90 lbs DB in our gym which is why the weight jumped up 15lbs.

Seated cable Rows

1*12 @ 200lbs
1* 8 @ 200



Deadlifts

1*8 @ 30kgs
1*8 @ 40kgs (88lbs)

This is the 3rd time ever ive tried these,so im pretty happy with the progress and i like them a lot, deadlifts get a few strange looks happening here as not many do this exercise.


DB Shrugs

1*12@ 80 lbs (on each arm, total 160lbs)
1*12@ 80

Cable curls

1*12 @ 60lbs
1*11 @ 60

mixta
04-23-2003, 05:43 AM
Ghetto Smurf

Thanks for stopping by. Im mainly after hypertrohy and a bit of endurance, im not really looking to get bigger, but just eat cleaner than I have in the past. Soon I will be posting my diet up and I will see how I go with that.

Coke
04-23-2003, 06:47 AM
Best of luck to you Mixta :cool:

Tank23
04-23-2003, 07:46 AM
Hey Mixta,
I just realised you started a new journal. Have you still been training these last few months?

Good luck with it all dude.

-Tank

WillKuenzel
04-23-2003, 08:31 AM
Are you sticking with same routine you had? Glad to see you posting things up again. Get that diet up man.

bradley
04-24-2003, 02:20 PM
Nice to see you back on the boards Mixta. Good luck with the training:)

mixta
04-26-2003, 06:54 AM
Bradley -Thanks heaps! :)


HomeYield - Ill be sticking to pretty much the same routine for the time being, Im going to look into a HST routine and see if I can come up with one but really Id like to try and get a better diet happening, id like to eat cleaner but not at the expense of strength. :D


Tank23 - Ive been training a bit in the past month or so but I had extra work on, doing heaps of overtime, which was why I couldnt update my journal. Thanks for stopping by!


CoCoa - Thanks :hello: and thanks for stopping by!

mixta
04-26-2003, 07:06 AM
Saturday 26th April

Training: Not much really, just spent a bit of time on the treadmill, there were heaps of hot chicks doing cardio today so I thought I might spend a bit of time there :D


I practised squats in the squat rack with 5kgs on each side, trying to find a comfortable stance that suits me, ive found that shoulder width works well for me. There is no mirror there so that sucks a bit but I can do them now without my kness drifting past my toes. Eventually they do (knees going past the toes)but only when I go past parallel. So at the moment im happy to go to parallel, I had to get one of those cardio chicks to check my form, just to make sure :D

Tomorrow will be Leg day.

wibble
04-26-2003, 09:34 AM
:spam: :spam: :spam:

Hey mixta! Good luck with your training! How do you find WBB2 by the way? I've been doing the first one for about 2 months now and I'm wondering whether or not I should try #2. I'm still enjoying the first one and still making gains so maybe I'll give it awhile longer. I'd like to know your thoughts on the routine though. :)

mixta
04-28-2003, 05:09 AM
wibble

I decided to go for the WBB 2 routine because it seems to hit everything, I like the 11-12 rep range, it really suited my style more than the WBB 1 routine. Because I used to do Chest and Back on separate days, Ive been struggling to lift the same weight on the WBB 2 routine, other than that the rest is good although I wont be doing any heavy shoulder work or dips as I screwed up my shoulder doing dips. Its good to hear that you are making gains on your WBB 1 routine, making gains is what it is all about! Thanks for dropping by :D

mixta
04-28-2003, 05:18 AM
Monday 28th April

Legs

Squats

1*12 @ 20kg (44lbs) :redface:
1*12 @ 20kg
1*12 @ 20kg
1*12 @ 20kg

Im used to the form now so next time Ill be throwing on more weight. Also did a few calf presses on these as well @ 200lbs for 3 sets.


Leg Press

1*12 @ 200lbs
1*12 @ 500
1*12 @ 500

Leg Extensions

1*12 @ 20lbs
1*12 @ 80
1*12 @ 80

Lying Leg Curls

1*12 @ 25lbs
1*12 @ 25

DB Lunges

1*12 @ 35lbs on each hand
1*12 @ 35

These took forever to do and got a bit boring.

I did a bit of ab work on the ab machine and that was it.

WillKuenzel
04-28-2003, 09:34 AM
DB Lunges

1*12 @ 35lbs on each hand
1*12 @ 35

These took forever to do and got a bit boring.If you have room I'd switch those up to barbell lunges. I've found its easier to balance and to add weight. If its heavier, I've found it a little less boring.

bradley
04-29-2003, 08:56 AM
Originally posted by mixta
[B1*12 @ 20kg (44lbs) :redface:
1*12 @ 20kg
1*12 @ 20kg
1*12 @ 20kg
[/B]

I think it is a good idea to get your form down before going heavy. Once you get the form down the weight will start going up.

Lunges might be boring but they sure wear my legs out.:) I have to do the dumbell version because I do not have enough room in the gym:(

mixta
04-30-2003, 05:17 AM
Bradley

Youre right about getting the form down with the squats, Its a little frustrating with the small weight but as you said when the form is good the weight will creep up.


Lunges might be boring but they sure wear my legs out. I have to do the dumbell version because I do not have enough room in the gym

Yeah I was quite surprised at how much they take out of you. I can get away with BB lunges because everything is pretty well spaced out at the gym I go to so Ill give the BB a go next time, thanks for the tips!


HomeYield


If you have room I'd switch those up to barbell lunges. I've found its easier to balance and to add weight. If its heavier, I've found it a little less boring.

That will be the plan for next time, the room is there so I will go for it, thanks for the suggestion :D

mixta
04-30-2003, 05:32 AM
Wednesday 30th April

Chest

Incline DB Press

1*12 @ 75lbs
1*12 @ 75

:mad: Ive been stuck on this ******* weight for about a month now. Id hate to think thats my limit on this stupid thing. Im gonna cut down on the reps and try it on the smith machine, that way I wont destroy my shoulders swinging the weight up into position.


Decline Bench Press (smith machine)

1*12 @ 35kg
1*12 @ 35

Cable Pec Fly

1*12 @ 90 lbs
1*12 @100

Peck Deck

1*12 @ 50 lbs
1*12 @ 50

Tricep Pushdowns

1*12 @ 60 lbs
1*12 @ 50

And that is all

wibble
04-30-2003, 07:02 AM
Hey mixta! I was just about to go back to bed in depression. I get up at 9:30am and I'm all happy because I managed to get up early, then I come in here and see you've already worked out and everything! :eek: Then I noticed you're from Austrailia and theres probably a huge time difference between us. Whew. :D

Good workout btw, and don't worry about the weight on your inclines, it'll come. Maybe you could even just shoot for 6 reps for awhile with it and move up to like 85-90's for a couple weeks. 75x12 might be no problem then. Just a thought though.

Keep it up! :)

bradley
04-30-2003, 04:48 PM
I agree with Wibble, in that you should try dropping the reps and going with more weight. I mean you are getting 3x12 with the 75's so the strength is obviously there.:)

Have you ever tried skulls as your tricep exercise? IMO one of the best.

wibble
04-30-2003, 04:56 PM
:withstupi

I'm a huge fan of Skullcrushers. One of my favorite exercises. :)

mixta
05-01-2003, 06:13 AM
wibble



Hey mixta! I was just about to go back to bed in depression. I get up at 9:30am and I'm all happy because I managed to get up early, then I come in here and see you've already worked out and everything! Then I noticed you're from Austrailia and theres probably a huge time difference between us. Whew.

Lol, sometimes I do the odd early morning workout but most of my workouts happen between 7-8pm


Good workout btw, and don't worry about the weight on your inclines, it'll come. Maybe you could even just shoot for 6 reps for awhile with it and move up to like 85-90's for a couple weeks. 75x12 might be no problem then. Just a thought though.

Thats a good idea you have there. Im probably gonna drop the high reps for the time being because my lifts have stayed the same for sometime now. Thanks for the suggestion :)


Bradley

I will drop the reps next time as suggested, it makes sense to me.



Have you ever tried skulls as your tricep exercise? IMO one of the best.

lol, I keep saying to do them but I never get around to do them, the cable pushdowns are getting a bit boring now so Ill give them a go. Thanks for the suggestions :D

mixta
05-01-2003, 06:33 AM
Thursday May 1

Back

One arm DB Rows

1*5 @ 95 lbs
1*3 @ 95
1*4 @ 95
1*5 @ 95

:eek: Looks live ive hit a PR! This is a 15 pound increase from last time but Ive decided to drop the reps for a change. Had a bit of trouble getting used to the handles on the DB because they are thicker than the last ones I used.

Chin ups (Chin-up machine)

1*12 @ -50kg
1*12 @ -50

Chin ups (Unassisted)

1*3 @ BW (225lbs)
1*2 @ BW

I might just stick with these instead of using the chin up machine.

Deadlifts

1*8 @ 35kgs
1*8 @ 35kgs
1*8 @ 40kgs (88lbs)

form was a bit sloppy, people were walking around me making me lose my concentration a few times.

DB Shrugs

1*12 @ 80lbs
1*12 @ 80
1*12 @ 80

Im going to do Barbell Shrugs next time

I did a few cable curls and ab work with the fitball and medicine ball and that was it.

WillKuenzel
05-01-2003, 07:07 AM
Chin ups (Chin-up machine)

1*12 @ -50kg
1*12 @ -50

Chin ups (Unassisted)

1*3 @ BW (225lbs)
1*2 @ BW

I might just stick with these instead of using the chin up machine.

I would switch these if you don't want to drop the machine. Do the hardest one first then move to the machine and try to get a few more reps out of it. Everything else is looking pretty good.

Tank23
05-02-2003, 06:41 AM
:withstupi

-Tank

mixta
05-02-2003, 08:22 AM
HomeYield, Tank23


I would switch these if you don't want to drop the machine. Do the hardest one first then move to the machine and try to get a few more reps out of it. Everything else is looking pretty good.

Will do guys, cheers. No Workout today just a bit of cardio on the treadmill as I did a heap of driving today and didnt feel like working out.

bradley
05-03-2003, 04:56 PM
Nice workout Mixta:thumup:

I think you will like the lower reps, if for nothing more than a change of pace.

mixta
05-05-2003, 04:44 AM
Nice workout Mixta:thumbup:

I think you will like the lower reps, if for nothing more than a change of pace.

Thanks Bradley, im looking forward to it :D

mixta
05-05-2003, 05:02 AM
Monday 5th May

Chest, Shoulders, Triceps

Incline Smith Machine

1*5 @ 88lbs
1*5 @ 88

Felt a bit of pain in the lower part of my delt :( so I moved on to another exercise.

Hammer Chest Press

1*6 @ 176lbs
1*6 @ 220
1*5 @ 176
1*5 @ 176
1*5 @ 220

Great exercise :D I felt this more in my chest than my shoulders, good ROM too as you push until the two hands meet each other.

Peck Deck

1*5 @ 30lbs (warmup)
1*5 @ 50
1*5 @ 60
1*5 @ 70
1*5 @ 70
1*5 @ 75
1*5 @ 75

I then realised I forgot to do the Pec Flyes :mad:

Seated Cable Peck Flyes

1*5 @ 30 lbs (warmup)
1*5 @ 90
1*5 @ 110
1*5 @ 120
1*5 @ 130
1*5 @ 130
1*5 @ 120

CableTricep Pushdowns

1*5 @ 30 lbs
1*5 @ 70
1*5 @ 80
1*5 @ 70
1*5 @ 70
1*5 @ 70

Form could be a bit better :p

Did some work on the delt machine, tried skulls (I liked them :D )
and I did some millitary presses in the smith machine with light weights because of my crook shoulder. Im trying to find my range with the weights as this is my first time with the lower reps.

And thats all.

Tank23
05-05-2003, 06:36 AM
madd!! u changed to lower reps! I like the 4-6 range so much now, since doing max-ot type training.

Nice workout mate!

You're doing a heap of sets...there's over 20 sets there....I'm assuming some are warmups yah?

-Tank

mixta
05-05-2003, 07:08 AM
madd!! u changed to lower reps! I like the 4-6 range so much now, since doing max-ot type training.

Yeah I enjoyed the lower reps, definately a change in pace.




Nice workout mate!


Thanks :D


You're doing a heap of sets...there's over 20 sets there....I'm assuming some are warmups yah?

Yeah I wasnt really sure how to attack the workout so I sort of builded my way up the weight until I found my range. Hopefully I can increase the weight some more and cut down a bit on the sets.

Tank23
05-05-2003, 08:23 AM
Hopefully I can increase the weight some more and cut down a bit on the sets.

Good idea :thumbup:

mixta
05-08-2003, 05:51 AM
Thursday 8th May

Back


One Arm DB Rows

1*5 @ 95 lbs
1*5 @ 95
1*5 @ 95
1*5 @ 95

Chin ups (Wide grip)

3,2,2,2,2,1 @ BW (225 lbs)

1*12 @ BW (assisted with spotter holding my legs)

Happy to get off the chin up machine :D but form needs a bit more work

Deadlifts

1*5 @ 50 kg up 10kg
1*5 @ 50
1*5 @ 50
1*5 @ 50
1*3 @ 50


Thats it, gym was totally packed tonight, either its full or theres nobody there at all. One guy was doing squats with the calf raise machine :confused: he was clearly doing it wrong but I wasnt gonna say anything. Last time I tried to help somebody out I got my head bitten off.:eek: I was gonna do some bicep work but I think they got enough indirect work tonight as it is.

Tank23
05-08-2003, 06:12 AM
nice workout man......I like how you've kept the workout basic with only 3 exercises :thumbup:

How's your deadlift form coming along?



One guy was doing squats with the calf raise machine
You find these kind of people everywhere I think. They're not like us ay... What I wonder, is what the f*ck is going on in their heads when they do these kinds of things? Wouldn't a normal human's brain click and go 'ohhhh this machine isn't for squats!?' or 'crap! I'm only going down a quarter on squats' :D

-Tank

mixta
05-08-2003, 06:35 AM
nice workout man......I like how you've kept the workout basic with only 3 exercises :thumbup:

Thanks! Im enjoying it this way, by rights I should make more progress because I dont feel like im overtraining like I did last time.


How's your deadlift form coming along?

not too bad, I get tempted to rack up some more weight but I want to take it easy just to be sure.



You find these kind of people everywhere I think. They're not like us ay... What I wonder, is what the f*ck is going on in their heads when they do these kinds of things? Wouldn't a normal human's brain click and go 'ohhhh this machine isn't for squats!?' or 'crap! I'm only going down a quarter on squats' :D

lol, the machine has "Calf Raise Machine" written all over it and he is trying squats with his back turned towards the machine :D I know exactly what youre saying, lol

wibble
05-08-2003, 08:11 PM
One guy was doing squats with the calf raise machine

LOL! Thats awesome. By awesome I mean ridiculous. :) Maybe next time I'll try benching using the Calve Raise machine. Wait I'm not an idiot. At least not THAT much of an idiot. :p

Good workout mixta, nice and simple! Nice strength on the rows too! Oh and btw, soon you'll be the chinup machine! ;)

Take it easy!

mixta
05-09-2003, 10:07 PM
wibble


LOL! Thats awesome. By awesome I mean ridiculous. :)Maybe next time I'll try benching using the Calve Raise machine. Wait I'm not an idiot. At least not THAT much of an idiot. :p

lol, I wouldnt be suprised if someone tried it. I did use the calve raise machine once for shrugs because I was too lazy to rack the bar up :D


Good workout mixta, nice and simple! Nice strength on the rows too! Oh and btw, soon you'll be the chinup machine! ;)

Thanks! I hope so, chins are pretty addictive so I will be sticking to them for a long time.

mixta
05-09-2003, 10:22 PM
Saturday 10th May

Legs

Squats

1*5 @ 40 kg (88lbs)
1*5 @ 40
1*5 @ 40
1*5 @ 50 kg
1*5 @ 50

Felt really easy this week, its stuff all weight but this is my second time doing them so Im pleased with the improvement.

45 Degree Leg Press

1*10 @ 600 lbs
1* 8 @ 600


Leg Extensions

1*5 @ 90 lbs
1*5 @ 100
1*5 @ 100
1*5 @ 100

DB Lunges

1*5 @ 35 lbs on each hand
1*5 @ 45
1*5 @ 45
1*5 @ 45

Standing Calve Raise

1*5 @ 280 lbs
1*5 @ 280
1*5 @ 280
1*5 @ 260

And that is it, I wanted to do Stiffs but my back is a bit tired from the deads earlier in the week.

GhettoSmurf
05-10-2003, 05:30 AM
good job with the squats. they are a great lift to learn, and do. keep up the great work!

Tank23
05-10-2003, 08:00 AM
Felt really easy this week, its stuff all weight but this is my second time doing them so Im pleased with the improvement.


I tell ya man...once you get the form down on these they feel so easy like u said. You know when you've got the form down, coz it feels so much more natural.

You're using quite a fair bit on calve raises, what kind of tempo are you using on these?

btw..Nice leg session dude

-Tank

Franjipani
05-10-2003, 10:00 AM
Originally posted by mixta
Felt really easy this week, its stuff all weight but this is my second time doing them so Im pleased with the improvement.

Its all good dude;). Any improvement is a good one.... but whats the deal with going all imperial on us Aussies eh??? Lol....im working out over in the States and its a tough call getting all the measurements right I tells ya !!!

Metric system rocks:p

mixta
05-12-2003, 06:08 AM
Franjipani



Its all good dude.;) Any improvement is a good one.... but whats the deal with going all imperial on us Aussies eh??? Lol....im working out over in the States and its a tough call getting all the measurements right I tells ya !!!

Metric system rocks :p

Hi Franji! :hello: Good to hear from you again! :) I feel bad about going imperial on you guys :( Nothing seems to be written in kilos where I am and it throws the other gym goers in a spin too so I ve given up converting the pounds to kilos so I know how you feel converting the pounds to kilos. Have fun in the States!


Tank23


You're using quite a fair bit on calve raises, what kind of tempo are you using on these?

btw..Nice leg session dude

I count to 3 going right up, hold for a second then go down counting to 3 again. Im not in a hurry when I do these, I dont do that quick rubbish like the curl jockeys do at my gym- straight up and down with bugger all ROM :rolleyes: Although im gonna switch to the seated calve raise because the foam is worn out on the shoulder pads of the standing calve machine and its scratching the sh*t out of my shoulders. Thanks!

GhettoSmurf


good job with the squats. they are a great lift to learn, and do. keep up the great work!

They sure are, im still kicking myself for not doing them ages ago! Thanks!

mixta
05-12-2003, 06:26 AM
Monday 12th May

Chest, Triceps

Hammer Chest Press

1*5 @ 176 lbs
1*5 @ 176
1*4 @ 264
1*3 @ 264
1*5 @ 242

Cable Pec Flyes

1*5 @ 110 lbs
1*5 @ 120
1*5 @ 130
1*5 @ 130
1*5 @ 130

Peck Deck

1*5 @ 75 lbs
1*5 @ 75
1*4 @ 75
1*5 @ 70
1*5 @ 70

Form needs work on these, might drop the weight a bit although im a bit reluctant to.

V-Shaped Bar Cable Tricep Pushdowns

1*5 @ 80 lbs
1*5 @ 80
1*5 @ 80
1*5 @ 80
1*4 @ 80

Hunched forward a bit with these on the last two sets so I will stick with these until they are perfect. I did a few hanginging leg raises-cant remember how many but I do remember the pain in my abs from doing them. Finally the handles for the leg raises has got slings fitted :D It used to give my triceps a workout instead of my abs!

Tank23
05-12-2003, 09:21 AM
Hey Mixta!


Although im gonna switch to the seated calve raise because the foam is worn out on the shoulder pads of the standing calve machine and its scratching the sh*t out of my shoulders. Thanks!

I don't think seated calve raises is really an alternative to the standing type. The seated variation hits mostly the soleus, whereas the standing type hits both the soleus and gastrocnemius (sp?). The soleus isn't very visible either, i don't think, coz it's hidden away under the gastrocnemius, or something like that.


Nice chest workout man! It sounds like a good idea to me, to drop the weight and concentrate more on form if you feel that you're not doing them right.


-tank

GhettoSmurf
05-12-2003, 11:19 AM
i agree as well, it looked like a great workout.

i'd also agree with bringing the weight down, and concentraiting on form.

when i did leg day saturday i lowered the weight on the leg curl machine, and really concentraited on my form and ROM, and my hammies are a lot sorer now, then they ever were after a leg day, when i was just going with heavy weight.

bradley
05-12-2003, 02:02 PM
I agree with Tank about the calf raises. If the machine gives you trouble you could perform the calf raises using the smith machine or leg press:)

Nice workouts BTW

wibble
05-12-2003, 04:22 PM
Nice workout mixta, congrats on the PR's! :) I'll have to check ExRx though to see what a Hammer Chest Press is. :D

mixta
05-15-2003, 04:50 AM
Wibble


Nice workout mixta, congrats on the PR's!:) I'll have to check ExRx though to see what a Hammer Chest Press is. :D

Thanks! The pic on ExRx is of the cable type which I dont use. The Hammer Chest Press Machine I use is plate loaded and is pretty much the same as the legend Dorian Yates is using here and has a good ROM where when the arms are at lockout the hands touch each other:


http://www.petrukhine.ru/gallery/yates_dorian/yates_dorian_62

mixta
05-15-2003, 05:09 AM
Bradley


I agree with Tank about the calf raises. If the machine gives you trouble you could perform the calf raises using the smith machine or leg press :)

Nice workouts BTW

The Smith machine sounds like a good idea which sounds like the way to go. Leg press could be a good way to change things up a bit too. Thanks for the tips :)

GhettoSmurf


i'd also agree with bringing the weight down, and concentraiting on form.

when i did leg day saturday i lowered the weight on the leg curl machine, and really concentraited on my form and ROM, and my hammies are a lot sorer now, then they ever were after a leg day, when i was just going with heavy weight.

Youre right there, Ive been guilty of piling on the weight and not giving form enough attention. Thanks man :thumbup:


Tank23


I don't think seated calve raises is really an alternative to the standing type. The seated variation hits mostly the soleus, whereas the standing type hits both the soleus and gastrocnemius (sp?). The soleus isn't very visible either, i don't think, coz it's hidden away under the gastrocnemius, or something like that.

Good points there Tank, I always got a better workout with the standing type because youre using your bodyweight.Bradley suggested I use the smith or the leg press which I will consider until they fix the foam pads where the shoulders are placed on the standing calve machine.


Nice chest workout man! It sounds like a good idea to me, to drop the weight and concentrate more on form if you feel that you're not doing them right.

Definately, thats the plan for next time around. Thanks for the input Tank :thumbup:

mixta
05-15-2003, 05:21 AM
Thursday 15th May

Back

One arm DB Rows

1*5 @ 95 lbs
1*5 @ 95
1*5 @ 95
1*5 @ 95

Wide Grip Chins

3,2,2,2,2,2,1 @ BW (225 lbs)

Form was sh*tty but my goal is to get to 100 lbs on the DBs which is why I do the DB rows first. then I will really focus on doing chins. I might even knock up something for home to do chins. I did some wide grip lat pulldowns after because my lats didnt feel fried enough

Wide grip Lat Pulldowns

1*12 @ 70 lbs
1*12 @100

Deadlifts

1*5 @ 40 kgs (88 lbs)
1*5 @ 40
1*3 @ 55
1*5 @ 55
1*5 @ 60 kgs (+10kg)

Did a bit of ab work and that was it. I might start doing some grip work too for when the deads start getting heavier.Its Raining like mad at the moment, I wish it would stop :D

wibble
05-15-2003, 09:40 AM
The Hammer Chest Press Machine I use is plate loaded and is pretty much the same as the legend Dorian Yates is using here and has a good ROM where when the arms are at lockout the hands touch each other

Ahh I see, thanks for the enlightenment! :) Looks to me like the machine would give you the same sort of workout as dips would except you're stationary. That right?

Well take it easy and keep up the good work! :thumbup:

aka23
05-15-2003, 09:47 AM
Originally posted by mixta
I will really focus on doing chins. I might even knock up something for home to do chins.

If you want to do chins at home, one option is a doorway chin-up par. I use one like the one in the picture below. This type usually costs about $30 and does not require putting screws or anything permanent in the doorway. However, you might prefer doing assisted chin-ups on a machine at the gym until you work up to your desired rep range.

http://www.topixonline.com/images/p0003075G.jpg

mixta
05-17-2003, 07:52 AM
aka23


If you want to do chins at home, one option is a doorway chin-up par. I use one like the one in the picture below. This type usually costs about $30 and does not require putting screws or anything permanent in the doorway. However, you might prefer doing assisted chin-ups on a machine at the gym until you work up to your desired rep range.

That doorway chin up bar looks like a good idea. I will definately look into that very soon. I used to do assisted chins on the machine at the gym but it is always being used which is why I decided to do them unassisted as I enjoy the exercise a lot. Thanks for the tips! :)

wibble


Looks to me like the machine would give you the same sort of workout as dips would except you're stationary. That right?

very similar although the dips include a lot more synergist muscles (muscle that assists another muscle to complete the movement) which is why the dips are such a good exercise. Im doing the chest press at the moment because its not giving my sore shoulder any grief unlike when I do incline bench.

mixta
05-17-2003, 08:05 AM
Saturday 17th May

Legs

Squats

1*5 @ 40 kg
1*5 @ 50 kg
1*5 @ 50
1*5 @ 50
1*5 @ 55 kg (+5kg)
1*5 @ 55

Form was good,starting to go deeper too. Ill be good for more weight next week :D

45 Degree Leg Press

1*5 @ 400 lbs
1*5 @ 400
1*5 @ 400
1*5 @ 400
1*5 @ 400

Boring, I didnt feel like doing any more weight, not sure why.

Lying Leg Curl

1*5 @ 20 lbs
1*5 @ 25
1*5 @ 25
1*5 @ 30
1*5 @ 25

Stupid Hammies :mad: I might drop leg press for the time being and do some more hammie exercises because they need serious work.

Standing Calve Raises

1*5 @ 220 lbs
1*5 @ 260
1*5 @ 280
1*5 @ 280
1*5 @ 280

Did some ab work on the fitball and a bit of medicine ball work and that was it.

Tank23
05-17-2003, 08:13 AM
Nice leg day mate :thumbup:

Your squats are coming along nicely. I reckon you don't need leg press in there if you're doing squats. Maybe try some SLDL for the hammies?

mixta
05-17-2003, 08:27 AM
Thanks Tank! Im tending to think that I wont need leg press if im doing squats like you mentioned above. SLDL sounds like a good idea, but Im not sure my lower back will handle them with deads in the same week, but I will see what I can come up with. Thanks for the tips! :D

wibble
05-17-2003, 09:30 AM
I agree with Tank on that one. I used to have problems with Deadlifts/SLDL in the same week as well. I changed my split up though and now do legs on Tuesday and back on Friday so my back gets plenty of time to recover between the two. You should try doing SLDL before your Deadlifts during the week because SLDL doesn't put near as much stress on your back as the Deadlifts.

Nice workout! :thumbup:

mixta
05-18-2003, 05:53 AM
wibble


I agree with Tank on that one. I used to have problems with Deadlifts/SLDL in the same week as well. I changed my split up though and now do legs on Tuesday and back on Friday so my back gets plenty of time to recover between the two. You should try doing SLDL before your Deadlifts during the week because SLDL doesn't put near as much stress on your back as the Deadlifts.

That sounds like a good idea wibble, I might try that one out because the lying leg curls seem like a waste of time for me. Thanks for the tips! :D

mixta
05-18-2003, 06:15 AM
Sunday 19th May

Chest, Triceps, Biceps

Hammer Chest Press

1*5 @ 176 lbs
1*5 @ 198
1*5 @ 198
1*5 @ 220
1*5 @ 242

I dont really like how this machine has its starting position with my knuckles just behind my chest, its stressing my rotator cuffs a bit, and the seat is set back as far as it can go too. Its clearly designed for shorter people. I left a suggestion in the suggestion box to put thicker rubber blocks on than the ones on there already as the owner wasnt in.

Cable Flyes

1*5 @ 120 lbs
1*5 @ 130
1*5 @ 130
1*5 @ 130
1*5 @ 130
1*3 @ 140

Peck Deck

1*5 @ 45 lbs
1*5 @ 65
1*5 @ 65
1*5 @ 65
1*5 @ 65

Form was much better this week.

Delt Machine

1*5 @ 40
1*5 @ 40
1*5 @ 40

Didnt want to stress the shoulders too much, funny thing is I feel the pain in my shoulder when I do lateral raises and yet I can do these on the delt machine all day. I think its because on this machine my arms are at a 90 degree angle whereas on the lat raises the arms are straight. I will go back to lat raises when my shoulder heals.

Cable Curls

1*5 @ 90 lbs
1*5 @ 90
1*3 @ 90
1*3 @ 80
1*5 @ 80

Cable Tricep Pushdowns

1*5 @ 80 lbs
1*5 @ 80
1*5 @ 80
1*5 @ 80
1*3 @ 80

Wanted to do skulls but I was pressed for time. I did a bit of treadmill work afterwards and that was it

wibble
05-18-2003, 07:50 AM
That sounds like a good idea wibble, I might try that one out because the lying leg curls seem like a waste of time for me. Thanks for the tips!

No problem, hope it works out for ya! I find progression in Lying Leg Curls really really slow. In the 3 months I've been working out I've only gone from 85lbs (I think, maybe 80) to 110lbs. :rolleyes:

Nice workout even though you didn't get to finish. You'll kill on triceps next time! ;) Good luck with the shoulder too, take it easy!

bradley
05-18-2003, 08:43 AM
Stupid Hammies I might drop leg press for the time being and do some more hammie exercises because they need serious work.

You might try some lunges as well. They are a great overall leg exercise. The SLDL sound like a good idea but you are right in that you need to allow proper recovery time for your lower back.

Have you thought about alternating leg exercises? You might could do squats and SLDL one week and then the next week do squats and lunges. There is nothing that says you have to do the same exercises each week:)

Do you perform any type of overhead presses for the delts?

mixta
05-19-2003, 06:35 AM
Bradley


You might try some lunges as well. They are a great overall leg exercise. The SLDL sound like a good idea but you are right in that you need to allow proper recovery time for your lower back.

I like doing DB lunges when I get the chance to do them. I didnt get around to doing them last time as I was in a bit of a hurry. The SLDL's and Deads are a bit of a worry but I will try them out and see how it goes.


Have you thought about alternating leg exercises? You might could do squats and SLDL one week and then the next week do squats and lunges. There is nothing that says you have to do the same exercises each week:)

You have got a point there Bradley :) Im guilty of not changing things up with my leg exercises.


Do you perform any type of overhead presses for the delts?

Prior to my injury I used to do DB overhead presses, or millitaries on the smith machine. Thanks for the suggestions, much appreciated! :)



wibble


No problem, hope it works out for ya! I find progression in Lying Leg Curls really really slow. In the 3 months I've been working out I've only gone from 85lbs (I think, maybe 80) to 110lbs. :rolleyes:

For some reason I cant seem to get much progress out of the lying leg curls. Its very bad in comparison to my leg press. So it look like it will be lunges or SLDL



Nice workout even though you didn't get to finish. You'll kill on triceps next time! ;) Good luck with the shoulder too, take it easy!

Thanks wibble! I hope to give the tri's a thumping next time! :D

mixta
05-19-2003, 06:45 AM
Monday 19th May

No workouts today as I did mine on Sunday instead knowing that my gym membership runs out today. Funny thing is that I never got a renewal notice for my membership one month earlier like I normally do (as it is deducted from my account every month) I asked the guy twice already and he said "he will fix it up for me" But every time he said it he had his back turned from me. Body language tells me that im being brushed but what can I do? Im gonna have a week off and look at my options. This is the last thing I need as Im starting to enjoy my workouts more than ever too.

Tank23
05-19-2003, 07:14 AM
But every time he said it he had his back turned from me.

@ss hole!! I hate arrogant barstards like that. You shoulda threw a tantrum at him :D


The rest could do you good eh... I doubt you'll see any atrophy in a week, you'll bounce back stronger and bigger most probably. So the guy prob did you a favour anyways. ;) But still....screw that @ss hole!!

-Tank

aka23
05-19-2003, 08:22 AM
Originally posted by mixta
No workouts today as I did mine on Sunday instead knowing that my gym membership runs out today. Funny thing is that I never got a renewal notice for my membership one month earlier like I normally do (as it is deducted from my account every month) I asked the guy twice already and he said "he will fix it up for me" But every time he said it he had his back turned from me. Body language tells me that im being brushed but what can I do? Im gonna have a week off and look at my options. This is the last thing I need as Im starting to enjoy my workouts more than ever too.

If you like the gym, I would not let one poor employee prevent you from being a member. You could try being persistent and/or visiting when another employee is working. If you might prefer other gyms in your area, then they probably offer free temporary memberships. You test them out for a few days and see how you like them,

wibble
05-22-2003, 03:47 PM
:withstupi

You were way down on page 3 so I thought I'd bump your journal. You might not have been able to find it! :eek:

Hehe see ya around bro!

mixta
05-24-2003, 07:06 AM
Wibble


You were way down on page 3 so I thought I'd bump your journal. You might not have been able to find it! :eek:

Lol, thanks :D


aka23



If you like the gym, I would not let one poor employee prevent you from being a member. You could try being persistent and/or visiting when another employee is working. If you might prefer other gyms in your area, then they probably offer free temporary memberships. You test them out for a few days and see how you like them,

The problem is, the guy owns the place. A change of scenery is always good so maybe this is what I need. I will check out a couple of other places and see what comes of it. Thanks for the input, much appreciated!


Tank23


@ss hole!! I hate arrogant barstards like that. You shoulda threw a tantrum at him :D

lol, I was thinking about giving him a good old crowbarring but everything happens for a reason and I might have more fun somewhere else.


The rest could do you good eh... I doubt you'll see any atrophy in a week, you'll bounce back stronger and bigger most probably. So the guy prob did you a favour anyways;) But still....screw that @ss hole!!

Thanks for the support Tank :)

mixta
05-24-2003, 07:12 AM
Saturday 24th May

No workouts as yet. I plan on checking out a few places either tomorrow or earlier on in the week, I will find somewhere soon! Did some cardio on my pushbike riding for about an hour, went up one really steep hill :eek: but other than that the land was pretty flat.

Tank23
05-24-2003, 08:26 AM
Sounds like fun mixta....I haven't rode my bike in ages.....it would be kinda cool goin for a ride sometime. But ehhh!! winter....cold....lazy....you get the idea, lol.

mixta
05-24-2003, 11:28 PM
Tank23


Sounds like fun mixta....I haven't rode my bike in ages.....it would be kinda cool goin for a ride sometime. But ehhh!! winter....cold....lazy....you get the idea, lol.


lol, I know what you mean, I had to really push myself to do this because its getting cold down here now.

bradley
05-25-2003, 11:16 AM
I agree check out some other gyms and see what else is out there. I always find it fun to go to other gyms just for a change of scenery every now and then. I can't believe that you have to ask someone to take your money:scratch: Who knows, you might find a gym that you like better.

Franjipani
05-29-2003, 04:50 PM
Originally posted by mixta
lol, I know what you mean, I had to really push myself to do this because its getting cold down here now.

Heehee, I'm getting two summers in a row...its gorgeous weather here in North Carolina;).

Hey, I've just tasted one of those protein bars they rave about on here called a "detour bar"...they are well wicked...totally delish...We must find out if we can get these in Australia:D

mixta
05-30-2003, 07:10 AM
Bradley


I agree check out some other gyms and see what else is
out there. I always find it fun to go to other gyms just for a change of scenery every now and then. I can't believe that you have to ask someone to take your money:scratch: Who knows, you might find a gym that you like better.

Yeah thats how im seeing it at the moment, thanks Bradley :)

Franji


Heehee, I'm getting two summers in a row...its gorgeous weather here in North Carolina ;).

Thats awesome! Two summers in a row :)


Hey, I've just tasted one of those protein bars they rave about on here called a "detour bar"...they are well wicked...totally delish...We must find out if we can get these in Australia :D

Sounds good, I hope they do. I had a "growling dog" protien bar yesterday and it was hard as a rock! It took about 15 mins to eat. Im not sure if thats how they intended it to be or I just ended up with a bad one.

Coke
06-04-2003, 12:11 PM
I'm lookin out for you too and so bumped you from page 3. ;)

I don't know what happened at your gym but whatever you can go to the next level regardless. There is a way around (and thru) stuff like this. :) Let us know what happens. I am sure you will get back on track like you want.

mixta
08-06-2003, 06:44 AM
6/8/03

Finally get the chance to do a workout after 3 weeks now that work has gone back to normal, no more overtime for me for a while, it was starting to burn me out.

Back and Chest

Hammer Chest Press 3*6 reps
Cable Pec Flyes
Db Rows
Chins (Assisted)
Deadlifts
EZ Bar bicep curls
Hanging Leg Raises

I did each for about 3 sets of 6 reps, not including warmups. Felt a bit dizzy afterwards, it went away after 10 mins, just happy to get into the weights again.

WillKuenzel
08-06-2003, 06:49 AM
Well at least you get paid to do overtime. :) Glad to see ya back at it man!

mixta
02-06-2004, 05:19 AM
Update: havent been able to seriously do any lifting for a few months due to work. I just got a years membership at the gym so its all good.

mixta
02-06-2004, 05:46 AM
Friday 6th Feb 2004

Legs

45 degree leg press-
1*20 @ 300lbs
1*12 @ 500
1*12 @ 700 PR
1*12 @ 700 PR
Leg Extensions- 1*12 @ 70lbs
1*12 @ 70lbs
1*12 @ 90
1*12 @ 90
Did a few 90lbs on each leg

Lying leg curls- 1*10 @ 30lbs
1*8 @ 25
1*8 @25
1*8 @25

This machine sucks, its about 30 years old, there are no pads on the leg bits and the thing is awkward to use. Ive used a new leg curl machine at another gym and i can do about 110lbs on that one. Ive put a suggestion in the suggestion box to get a new one.

Seated Calf raises- 1*12 @ 132lbs
1*12@ 132
1*12@132
1*12@132

Standing Leg Curls-1*10@ 22lbs
1*10@22
1*10@22
1*10@22

Franjipani
02-07-2004, 07:56 PM
Welcome back Mixta.....glad to see another Aussie contingent :hello:

Tank23
02-08-2004, 06:40 AM
Welcome back dude! Good luck with the training. :)

mixta
02-28-2004, 01:18 AM
Franji and Tank23

Thanks!

mixta
02-28-2004, 01:32 AM
Saturday 28th Feb

Legs

Squats

1*8 @ 176 lbs
1*8 @ 176
1*8 @ 176
1*8 @ 176
1*8 @ 198

45 Degree Leg Press

1*12 @ 200 lbs (doing one leg at a time throughout sets)
1*12 @ 200
1*12 @ 200
1*12 @ 200

45 Degree Calf Presses

1*15 @ 200 lbs
1*15 @ 200
1*15 @ 200
1*15 @ 200

Leg Extensions

1*12 @ 90 lbs
1*12 @ 80
1*12 @ 60
1*12 @ 40 (one leg at a time)

Standing Leg Curls

1*12 @ 20 lbs
1*12 @ 20
1*12 @ 20
1*12 @ 20

The machine isnt bolted to the floor so by the time I was finished I was facing the other way. Left a suggestion in the suggestion box to dynabolt the thing down.Felt bad during workout as I had lasagne for lunch and it was making me a little dizzy, lol. Did some crunches on the floor, stayed on the floor for 10 mins then left.

wibble
02-28-2004, 06:54 AM
Hey, welcome back mixta! :hello: Good to see you back at it! Looks like you had a couple of nice workouts so far!

mixta
02-29-2004, 01:29 AM
wibble Thanks! good to see you again :)

mixta
02-29-2004, 01:40 AM
Sunday 29th February

Chest

Bench Press

1*12 @ 88 lbs
1*8 @121
1*7 @121
1*6 @121
1*7 @110

Might have to change something or other, as this is crap poundages being used here.

Hammer Chest Press (plate loaded)

1*8 @ 176lbs
1*7 @ 176
1*8 @ 176
1*8 @ 154

Flat Bench DB Flyes

1*12 @ 45 lbs each hand
1*10 @ 45
1*10 @ 45
1*8 @ 45

Peck Deck

1*12 @ 45
1*12 @ 35
1*12 @ 35
1*12 @ 35

Cable Crossovers

1*12 @ 20lbs each hand
1*12 @ 20
1*12 @ 20
1*12 @ 20
1*12 @ 20

mixta
03-02-2004, 03:44 AM
Tuesday 2nd March

Shoulders, Triceps, Biceps

Close Grip Bench Press

1*8 @ 88lbs
1*8 @ 88
1*8 @ 88
1*8 @ 88

First time Ive done these and felt pretty good. Still a bit unsure as to how close the grip should be, my grip was about just inside shoulder width.

Seated DB Lateral Side Raises

1*12 @ 20 lbs (each hand)
1*10 @ 20
1*8 @ 20
1*8 @ 20

Cable Delt Machine

1*12 @ 50 lbs
1*12 @ 50
1*12 @ 50
1*12 @ 50
1*12 @ 50

Rope Pressdowns

1*12 @ 50 lbs
1*12 @ 50
1*12 @ 50
1*12 @ 45

EZ Bar Bicep Curls

1*12 @ 44 lbs
1*10 @ 44
1*10 @ 44
1*12 @ 44

Did a few DB curls and that was it.

Coke
03-02-2004, 05:09 AM
Its so great to have you back and see the sessions...I wish you the best bro - :)

mixta
03-04-2004, 02:53 AM
Thanks CoCoa! :)

mixta
03-04-2004, 03:01 AM
Thursday 4th March

Back

Deadlifts

1*6 @ 176 lbs
1*3 @ 220
1*2 @ 220
1*1 @ 220
1*1 @ 220
1*6 @ 176

DB Rows

1*5 @ 95 lbs (each hand)
1*5 @ 95
1*4 @ 95
1*3 @ 95
1*8 @ 80
1*8 @ 80
1*8 @ 80
1*8 @ 80

Chins on Chinup Machine (Counterweighted)

1*8 @ BW (227lbs) -60kgs
1*8 @ BW " " " " " " " " " "
1*8 @ BW " " " " " " " " " "
1*8 @ BW " " " " " " -65kgs

wibble
03-04-2004, 10:30 AM
Nice workouts mixta! You're DB Rows are looking especially strong! :thumbup: As for the CGBP, I think just inside shoulder width is fine. On our bars theres a gripped section and a smooth section, kinda like xxxxxxx====xxxxxxx. Oh yeah gotta love my artwork. Anyway, I usually hold the bar with my index finger on the first part of the grip which turns out to be a few inches inside shoulder width. If you go any closer than that your wrists get in the way when you bring the bar down to your chest.

Coke
03-04-2004, 10:33 AM
Nice back session - did plenty of sets to show you mean business!

mixta
03-06-2004, 01:44 AM
Wibble

Thanks for the compliments! :)at you mentioned about the Close grip bench press sounds good and I will give it a go next week. You were right about the wrists getting in the way if you have a too close grip as I was having that problem,lol.

CoCoa

Thanks for the comlpiments! :) I hope to have workouts like that more often :D

mixta
03-06-2004, 01:51 AM
Saturday 6th March

Chest

Bench Press

1*8 @ 88lbs
1*8 @ 88
1*8 @ 88
1*8 @ 88
1*8 @ 110

DB Incline Chest Press

1*8 @ 60 lbs (each hand)
1*8 @ 60
1*8 @ 60
1*7.5 @60

Cable Crossovers

1*12 @ 20 lbs (each hand)
1*12 @ 20
1*12 @ 15
1*8 @ 15
1*12 @ 10

wibble
03-06-2004, 08:51 AM
Keep up the good work mixta! Hows it feel to be back into it? :)

Coke
03-06-2004, 07:38 PM
Nice chest effort, right to the point bro.

Tank23
03-06-2004, 11:26 PM
Nice few workouts there mixta!

mixta
03-08-2004, 04:49 AM
Wibble
Thanks Wibble, It Feels great to get back into it again! I just gotta be a bit careful and not overdo it :D

CoCoa

Thanks for the compliments!

Tank23

Thanks! Im trying to stay consistent with doing my workouts :D

mixta
03-08-2004, 05:03 AM
Monday 8th March

Biceps Triceps Shoulders

Close Grip bench Press

1*12 @ 88 lbs
1*12 @ 88
1*10 @ 88
1*10 @ 99

I tried out the grip Wibble mentioned and it felt good. Im sure Ill be adding more pounds next week.

Seated Delt Machine (Seated Lateral Raises)

1*12 @ 80 lbs
1*12 @ 70
1*12 @ 70
1*12 @ 70
1*12 @ 70

I wanted to use dumbells but the gym was too crowded.

Seated DB shoulder press

1*12 @ 40 lbs (each hand)
1*12 @ 40
1*12 @ 35
1*12 @ 35

Im just wondering if doing DB Soulder presses is overtraining considering that the front delt is used in the bench press and incline bench. And also the fact that I couldnt DB lateral raise what im shoulder pressing meaning that possibly you might not get good balance throughout the three parts of the delt?

EZ Bar Bicep Curls

1*12 @ 55 lbs
1*12 @ 49.5
1*10 @ 49.5
1*12 @ 44
1*10 @ 44

Form was a little bit sloppy on the last 2 reps of each set.

Rope Pressdowns

1*12 @ 55 lbs
1*12 @ 50
1*12 @ 45
1*12 @ 45

wibble
03-09-2004, 06:59 AM
Nice workout mixta, glad to hear the CGBP went well! :) I wouldn't worry about the overtraining, I think you're doing fine. Also, don't worry about using the same weight with every part of your shoulders. I haven't done DB Shoulder press since last year, but I remember using 56lb DBs for sets and was only using maybe 25lbs for Lateral Raises. The pushing exercise is always going to be the more powerful compared to something like a lateral raise. I did them with 35s last workout and man that was heavy.

Coke
03-09-2004, 07:04 AM
...just keep getting the workouts in Mixta, you are doing fine!

aka23
03-09-2004, 09:04 AM
Nice session. I agree with wibble about not being concerned with using different weight for lateral raises and DB presses. Seated lateral raises isolate a small muscle group, so large weights are rarely used. DB shoulder presses are more of a compound movement that uses more muscle groups and larger muscle groups, so heavy weights are typically used.

Triceps and delts are both used for chest exercises, but that does not necesarily mean that you are overtraining. It is fine to work a muscle group multiple times per week. Many well known programs call for working all muscle groups 2 or 3 times per week. If your progress slows then you may want to try adjusting intensity, volume, frequency, your split, or other aspects of your program.

mixta
03-10-2004, 05:52 AM
Wibble: Thanks for the CGBP Tip. Thats a very good point you mentioned about the pushing exercise always being more powerful compared to something like the lateral raise. I think Im being a bit paranoid about overtraining the shoulders. Thanks for the input, it clears a few things up for me :)

CoCoa: Thanks! Im just trying to stay consistent :D

aka23: Thanks, as I mentioned to Wibble I was a bit paranoid about overtraining the shoulders but as you mentioned DB Shoulder presses are more of a compound movement, its only natural that more (and larger) muscle groups are going to be used, hence the heavier weights used.


Triceps and delts are both used for chest exercises, but that does not necesarily mean that you are overtraining. It is fine to work a muscle group multiple times per week. Many well known programs call for working all muscle groups 2 or 3 times per week. If your progress slows then you may want to try adjusting intensity, volume, frequency, your split, or other aspects of your program.

I will definately be using these variables when my progress slows. Thanks for breaking it down for me :)

mixta
03-10-2004, 06:01 AM
Wednesday 10th March

Back

Deadlifts

1*8 @ 88 lbs
1*6 @ 132
1*4 @ 176
1*4 @ 176
1*4 @ 176
1*1 @ 220
1*1 @ 220
1*1 @ 220

Last set was a bit sloppy. No chalk was available which has been the case for the past few weeks so I may as well purchase my own.

One Arm DB Rows

1*5 @ 95 lbs
1*12 @ 80
1*12 @ 80
1*12 @ 80
1*12 @ 80

These are so time consuming but I like them a lot.

Close Grip Pulldowns

1*12 @ 100 lbs
1*12 @ 100
1*12 @ 90
1*12 @ 90

Hanging Leg Raises

1*12
1*12
1*12

Had to pay a $200 speeding fine for doing 130kmh in a 110kmh zone with a 8 by 5 foot trailer I borrowed of a friend. Lol when he got the fine as the speeding camera got the trailer and the fine went to his place but I sorted it out. The strange part is I actually broke down on the other side of the road
on the way up and the camera that caught me speeding is actually mounted on the overhead bridge where I broke down but I had no idea there was a camera there until my friend rang me up telling me about the fine.

Coke
03-10-2004, 07:26 AM
...damn dude, that is a hefty fine just for speeding!

Back session was nice, you sure like to do lots of reps bro.

wibble
03-11-2004, 10:38 PM
Thats some crazy volume there mixta! :D Nice workout!

mixta
03-12-2004, 05:18 AM
CoCoa:Yeah the fine was a bit expensive, but Ive learnt my lesson. I wont be doing it again. I will be sticking to the higer reps for the time being as I am going for endurance and then drop the reps down.Thanks for the compliments :)

Wibble: Thanks :) I like the high volume but I will drop the reps soon, Ill have to wait and see what happens, at the moment im really happy just to be making the effort and doing the workouts.

mixta
03-12-2004, 05:27 AM
Friday 12th March

Legs

45 Degree Leg Press

1*20 @ 400 lbs
1*20 @ 400
1*20 @ 400
1*20 @ 400

I wanted to do squats badly but the gym was full and had to settle for leg presses.

45 Degree Calf Presses

1*12 @ 400 lbs
1*12 @ 400
1*12 @ 400
1*12 @ 400

Lying Leg Curls

1*10 @ 66 lbs
1*12 @ 55
1*12 @ 55
1*12 @ 55

Standing Leg Curls

1*12 @ 20 lbs (each leg)
1*12 @ 17.5
1*12 @ 15
1*12 @ 15

Did a bit of cardio on the treadmill for 15 minutes and managed to burn 107.6 calories

Coke
03-12-2004, 08:27 AM
Good work, great endurance on the leg press!

aka23
03-12-2004, 09:22 AM
I agree with CoCoa about the impressive muscular endurance. Multiple sets of 12 reps get exhausting quickly. In my area, a judge ruled that type of speeding camera "unreliable" and the related tickets were dismissed. Here is a link to a news story about these events -- http://www.usatoday.com/tech/news/2001-09-05-judge-nixes-red-light-cams.htm

mixta
03-16-2004, 03:25 AM
CoCoa Thanks, Id really love to be able to squat that weight! :D

aka23 Thanks,the 12 reps are exhausting but rewarding too. That was an interesting link you provided there. It was amazing how the company who supplies the cameras actually got a comission for each ticket issued. I thought that the government paid the company to supply the cameras and that was it but apparently not.

mixta
03-16-2004, 03:41 AM
Tuesday 16th March

Chest Biceps Triceps

Close Grip Bench Press

1*8 @ 88 lbs
1*8 @ 99
1*8 @110 (+22 lbs)
1*8 (8th rep assisted) @ 110 (+22lbs)

Rope Pressdowns

1*12 @ 55 lbs
1*12 @ 55 (+5lbs)
1*12 @ 55 (+5lbs)
1*11 @ 50 (+5lbs)

Delt Machine (Seated Lateral Raise)

1*12 @ 80 lbs
1*12 @ 80 (+10 lbs)
1*12 @ 70
1*12 @ 60 (-10 lbs)



DB Seated O/H Shoulder Press

1*10 @ 45 lbs each hand (+5 lbs, down 2 reps from last week)
1*10 @ 40 (+5 lbs, down 2 reps from last week)
1*10 @ 35 (down 2 reps from last week)
1*10 @ 35 (down 2 reps from last week)

Couldnt crank out the extra 2 reps on all sets.

Reverse Pec Deck

1*12 @ 75 lbs
1*12 @ 75
1*12 @ 75
1*12 @ 75

EZ Bar Bicep Curls

1*12 @ 60 lbs (+5 lbs)
1*10 @ 60 (+5 lbs)
1*10 @ 60 (+5 lbs)
1*10 @ 60 (+5 lbs)

Couldnt get the extra 2 reps out on the last 3 sets. It didnt feel like a good workout throughout the whole sesssion (It kinda felt like it dragged along a bit) but I didnt realise gains were made in nearly every exercise until I checked my journal afterwards.

iLUDEd
03-16-2004, 04:00 AM
must be a bitch having to convert all your lifts from kg into lbs ;) hehe
nice work with the lifts dude

mixta
03-16-2004, 05:16 AM
must be a bitch having to convert all your lifts from kg into lbs ;) hehe
nice work with the lifts dude

Thanks, the gym staff wrote the weight in lbs on all the equipment with a white marker pen (thanks to me leaving a sugesstion in the suggestion box :D) so I dont have to convert weights anymore.

Tank23
03-16-2004, 05:37 AM
Workouts looking good dude! Where's the squats brudda? ;)

iLUDEd
03-16-2004, 07:12 AM
Thanks, the gym staff wrote the weight in lbs on all the equipment with a white marker pen (thanks to me leaving a sugesstion in the suggestion box :D) so I dont have to convert weights anymore.

lol, nice work, now all u need is to carry a lil pocketbook with ya containing your previous days lifts so u can realise your making gains :strong:

wibble
03-16-2004, 07:23 PM
Nice gains on your workout mixta, especially on the CGBP! +22lbs is awesome! :D

Coke
03-17-2004, 10:37 AM
Sure are doing a lot of work, good chest/arm session bro!

mixta
03-18-2004, 04:17 AM
Tank23: Thanks, the squats will be making an appearance in my next journal entry :D

iLUDEd: Thanks for the tip, one little notebook coming right up!

Wibble: Thanks :) I suprised myself on that one.

CoCoa: Thanks, I might have to set aside a bit more time for this bicep/tricep/shoulder workout because it ends up taking more time than I expected.

mixta
03-18-2004, 04:29 AM
Thursday 18th March

Legs

Squats

1*8 @ 88 lbs
1*8 @ 88
1*8 @ 88
1*8 @ 88
1*8 @ 99

Im gonna go deeper next time. Theyre parallel at the moment as I get my form checked from time to time and Im sure I can go a little deeper than that.

Lying Leg Curls

1*10 @ 66 lbs
1*10 @ 66 (+5lbs, down 2 reps)
1*12 @ 55
1*12 @ 55
1*12 @ 44

Standing Leg Curls

1*12 @ 15 lbs (each leg)
1*12 @ 15
1*12 @ 15
1*12 @ 15

Plate Loaded Standing Calves

1*12 @ 50 lbs
1*12 @ 150
1*12 @ 150
1*12 @ 100

New piece of equipment in the gym, I like it better than the pin loaded machine we have here.

Hanging Leg Raises

1*12
1*12
1*12
1*12

Form was a bit sloppy, had to stop myself from swinging a bit too.

Coke
03-18-2004, 04:41 AM
Good work dude, keep getting those sessions in.

mixta
03-19-2004, 06:30 AM
CoCoa: Thanks, I sure will


Friday March 19

Back

Deadlifts

1*8 @ 88 lbs
1*7 @ 176
1*6 @ 176
1*6 @ 176
1*1 @ 220
1*1 @ 220
1*1 @ 220

Not much improvement here

DB Rows

1*12 @ 80lbs (each arm)
1*12 @ 80
1*12 @ 80
1*3 @ 95

Close Grip Pulldowns

1*12 @ 120 lbs
1*12 @ 110
1*12 @ 120
1*12 @ 100
1*1 @ 190
1*2 @ 160

I did a few shrugs with the standing calve machine and that was it

Coke
03-19-2004, 07:52 AM
Great effort here, fine back workout bro.

wibble
03-19-2004, 05:52 PM
Nice workouts mixta! When are you planning on starting your new routine?

mixta
03-22-2004, 04:52 AM
CoCoa: Thanks, Id like the weight to come up a bit more on the deadlifts! :D

Wibble: Thanks, Im really not sure when I will change my workouts. Some lifts seem to progress well but others are hanging around the samr weight with no progress at all. At the moment I have been looking at my diet and trying to fix it up a bit, then I will see what happens.


Monday March 22nd

Chest

Bench Press

1*8 @ 115.5 lbs
1*8 @ 115.5
1*8 @ 115.5 (1 rep assisted)
1*8 @ 115.5 (2 reps assisted)

Incline Smith Machine Bench Press

1*8 @ 77 lbs
1*8 @ 77
1*8 @ 77
1*8 @ 71.5

DB Flyes

1*12 @ 45lbs (each hand)
1*12 @ 35
1*12 @ 35
1*12 @ 35

Cable Crossovers

1*12 @ 20 lbs (each hand)
1*12 @ 20
1*12 @ 20
1*12 @ 20

wibble
03-23-2004, 06:26 PM
Yeah I hear ya mixta! Nice job with the chest workout!

Coke
03-23-2004, 07:22 PM
Nice session, good to see you doing chest on its own bro.

mixta
03-25-2004, 03:31 AM
Wibble, CoCoa Thanks guys, its always good to have you all in here :)

mixta
03-25-2004, 03:44 AM
Thursday 25th March

Back

DB Rows

1*5 @ 95 lbs (each hand) (+15lbs)
1*8 @ 95 (+15lbs)
1*7 @ 95
1*6 @ 95 (+15lbs)

Deadlifts

1*8 @ 88 lbs
1*4 @ 176
1*3 @ 176
1*8 @ 132
1*8 @ 132

Close Grip Pulldowns

1*12 @ 130 lbs (+10lbs)
1*12 @ 130 (+20lbs)
1*12 @ 120
1*12 @ 110 (+10lbs)

Coke
03-25-2004, 09:17 AM
Mixta is on the move! - :thumbup: ...nice back session my friend.

wibble
03-25-2004, 08:31 PM
Lots of red with big jumps in weight! Good stuff mixta! :)

mixta
03-27-2004, 12:58 AM
CoCoa, Wibble: Thanks!

Saturday 27th March

Shoulders Triceps Biceps

Close Grip Bench Press

1*8@110 lbs (+22lbs)
1*8@110 lbs (+22lbs)
1*8 @ 99
1*8 @ 93.5

Rope Pressdowns

1*12 @ 60 lbs
1*12 @ 60
1*12 @ 55
1*12 @ 55

Seated Lateral Raises

1*12 @ 20 lbs (each Hand)
1*12 @ 15
1*12 @ 15
1*12 @ 15

A lot less weight used here than on the delt machine, which is fine because my shoulders seem to do more work whereas on the machine it seemed to workmy forearms more.

Seated DB O/H Press

1*12 @ 45 lbs (each hand)(+10lbs)
1*12 @ 45 (+10lbs)
1*12 @ 45 (+10lbs)
1*12 @ 40 (+5lbs)

Reverse Pec Dec

1*12 @ 88lbs(+13lbs)
1*12 @ 88(+13lbs)
1*12 @ 88(+13lbs)
1*12 @ 88(+13lbs)

EZ Bar Bcep Curls

1*12 @ 70lbs(+10lbs)
1*12 @ 65(+5lbs)
1*12 @ 60
1*12 @ 55

mixta
03-29-2004, 05:45 AM
Monday 29th March

Chest

Bench Press

1*8 @ 88lbs
1*8 @121 (+5.5lbs)
1*6 @132 (+16.5lbs)
1*6 @154 (2 reps assisted)(+38.5lbs)
1*8 @161.5 (3 reps assisted)(+46lbs)

Incline Smith Bench Press

1*8 @ 77lbs
1*8 @ 77
1*8 @ 71.5
1*8 @ 71.5

DB Flat Bench Flyes

1*12 @ 45lbs (each hand)
1*12 @ 45(+5lbs)
1*12 @ 40(+5lbs)
1*12 @ 40(+5lbs)

Pec Dec

1*12 @ 88
1*12 @ 77
1*12 @ 77
1*12 @ 77

wibble
03-29-2004, 08:29 AM
Nice workouts mixta! Good job with the benching! :thumbup:

Coke
03-29-2004, 08:58 AM
Doing great work, keep up the fine efforts bro!

aka23
03-29-2004, 11:14 AM
Nice work with the recent sessions. I am curious why you did not list the gains in Moday's chest workout, as there were some large increases over last time.

mixta
03-30-2004, 04:45 AM
Wibble: Thanks! I hope it wasnt a fluke, lol. I was starting to wonder wether the weight will ever go up at all :D

CoCoa: Thanks, Ill do my best :D

aka23: Thanks for that, I just updated the increases which I forgot to put in my last workout entry. I failed to mention that the increases were largely due to me finding a really good spotter who kept putting weight on the bar and pushing me to go heavier and took me out of the comfort zone which I rarely do with bench press due to a previous spotter dropping weight on me when I first started out, making me really cautious, prehaps a little too cautious when doing the exercise.

mixta
03-30-2004, 04:56 AM
Tuesday 30th March

Back

DB Rows

1*8 @ 95 lbs (each hand)
1*7 @ 95
1*6 @ 95
1*8 @ 95

Took me a while to get some decent reps from this weight because the lowest weight under 95lbs in our gym is 80lbs.

Close Grip Lat Pulldowns

1*12 @ 140lbs (+10lbs)
1*12 @ 130
1*12 @ 130 (+10lbs)
1*12 @ 120 (+10lbs)

Rack Pulls

1*6 @ 176lbs
1*4 @ 176
1*3 @ 176
1*1 @ 264
1*2 @ 264
1*1 @ 264
1*1 @ 264
1*1 @ 264

These were done in the power cage with the rack set about 3 inches below my knee. I did these for something different, I will do them off the floor next time as I normally do.
I had to use a mixed grip for the 264's, i dont know if thats a good thing or a bad thing.No chalk at the gym again, I have to remember to bring my own :D

Coke
03-30-2004, 05:13 AM
Good back session dude, mixing things up some!

mixta
03-30-2004, 05:47 AM
CoCoa: Thanks! Just a bit of a change for this workout, I felt like doing something different :)

iLUDEd
03-30-2004, 09:36 AM
hmm, i aint tried close grip lat pulldowns b4, do u feel they work better than the normal wider grip lay pulldowns?

Exnor
03-30-2004, 09:44 AM
Nice going on the gains. Do you weigh yourself regularily?

mixta
03-31-2004, 06:01 AM
iLUDEd: Good question, I think they both target the same areas for the lats. exrx muscle directory seems to think sohttp://www.exrx.net/WeightExercises/LatissimusDorsi/CBCloseGripPulldown.html (http://http://www.exrx.net/WeightExercises/LatissimusDorsi/CBCloseGripPulldown.html) http://www.exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html I hardly ever use wide grip, mostly either close grip or underhand

Exnor: Thanks. Last sunday I weighed 224 lbs. Im gonna cut soon but I hope I do it the right way. At the moment my diet is getting cleaned up, I will keep fine tuning it until Im happy with it. I will be logging my diet next week.

wibble
03-31-2004, 07:23 AM
Nice session mixta! Don't worry about using a mixed grip. I used to do all my deadlifts with an overhand grip but now I use a mixed grip on my heavier lifts because I don't have any chalk either. It helps stop the barbell from slipping out of your grip pretty good though.

aka23
03-31-2004, 09:02 PM
Nice session. I agree with wibble about using a mixed grip. If your grip is limiting your lifts, then a mixed grip may be beneficial, as it often permits heavier weights. Switching which hand goes over and under may help avoid muscle imbalances.

mixta
04-03-2004, 02:00 AM
wibble:
Nice session mixta! Don't worry about using a mixed grip. I used to do all my deadlifts with an overhand grip but now I use a mixed grip on my heavier lifts because I don't have any chalk either. It helps stop the barbell from slipping out of your grip pretty good though.

Thanks! It was the first time I used a mixed grip and it gave me more confidence than doing the grip with both hands with a overhand grip because it stopped the barbell from slipping out of my grip as you mentioned.

aka23: Thanks. I will be using a mixed grip from now on,It really made a difference. I was just under the impression that I shouldnt have to use a mixed grip until I got to really heavy weights, lol.

mixta
04-03-2004, 02:37 AM
Saturday 3rd April

Shoulders Biceps Triceps

Close Grip Bench Press

1*10 @ 88lbs
1*8 @ 115.5(+5.5lbs)
1*8 @ 121.5(+22.5lbs)
1*8 @ 121.5 (2 reps assisted)(+28.5lbs)

The other gain I made was a sore wrist afterwards :rolleyes:

Tricep Rope Pressdowns

1*12 @ 60 lbs
1*12 @ 60
1*12 @ 50
1*12 @ 50

O/H Seated DB Soulder Presses

1*12 @ 45 lbs
1*12 @ 45
1*10 @ 45
1*8 @ 45(+5lbs)
1*7 @ 50 (1 rep assisted)(PR!)
1*6 @ 60 (2 reps assisted)(PR!)

2 Extra sets more than usual, im happy with that. I didnt think I had it in me. It certainly pays to go outside the comfort zone sometimes.

Pink DB Seated Lateral Raises

1*12 @ 15lbs (each hand)
1*12 @ 15
1*12 @ 15
1*12 @ 15
1*12 @ 15

Maybe I should do upright rows instead. I will see what happens if I dont make any gains in the next few weeks of this exercise. Definately a lagging point here.

EZ Bar Bicep Curls

1*12 @ 60 lbs
1*12 @ 60
1*12 @ 60
1*12 @ 60(+5.5lbs)

wibble
04-03-2004, 08:59 AM
Nice session mixta! Congrats on the PRs! :) I don't know why you get a sore wrist on the close grip...do you let your wrists bend down toward your body while you're doing them? I try to keep my wrists locked and never really had any problems.

Coke
04-03-2004, 09:17 AM
Nice work on shoulders and arms...it does indeed pay to go outside the comfort zone man, you are doing great.

mixta
04-04-2004, 05:42 AM
wibble: Thanks! Youre right I need to keep my wrists locked a bit more. They tend to bend a bit. Im pretty sure thats the problem, I will fine tune it a bit next time I do them.

CoCoa: Thanks! I will definately go outside the comfort zone a little more, but not at the expense of good form :D

iLUDEd
04-04-2004, 11:10 AM
wibble: Thanks! Youre right I need to keep my wrists locked a bit more. They tend to bend a bit. Im pretty sure thats the problem, I will fine tune it a bit next time I do them.

i used to have sore wrists when i did CGBP too, it was coz my wrists were kinda floppy, once i kept them firmer/straight the soreness went away

aka23
04-04-2004, 12:38 PM
Maybe I should do upright rows instead. I will see what happens if I dont make any gains in the next few weeks of this exercise. Definately a lagging point here.

Nice work with the PRs and recent gains. Upright rows can also be an effective way to work the lateral delts so long as you are not limited by elbow flexors, external rotators, or some other some other body part. Yet another option is machines. They permit more intermediate resistance levels than DBs. You might also have better results by altering intensity and volume. Strength gains tend to occur more rapidly with fewer than 12 reps.

mixta
04-05-2004, 05:47 AM
iLUDEd: Thanks for the tip, I will pay more attention to keeping my wrists from bending next time around.

aka23: Thanks. I agree with what you were saying about the Upright rows, and I like the fact that you can use more weight too. There is a Seated Delt machine I used to use, but it is very uncomfortable and gave my forearms more of a workout than my lateral delts. I might have to drop the reps for this exercise and see how I go.

mixta
04-05-2004, 05:59 AM
Monday 5th April

Chest

Bench Press

1*8 @ 121 lbs
1*8 @ 121
1*6 @ 121
1*8 @ 110

Incline Smith Machine Bench Press

1*8 @ 88 lbs (+10lbs)
1*8 @ 110 (+33lbs)
1*7 @ 132 (+55lbs)
1*8 @ 110 (+38.5)

The gym got a new smith machine, this one moves much better than the old one. I doubt very much the lifts on this will go up next time.

DB Flat Bench Flyes

1*12 @ 50 lbs (each hand)(+5lbs)
1*12 @ 50(+5lbs)
1*12 @ 45
1*12 @ 45

Cable Crossovers

1*12 @ 10lbs (each hand)
1*12 @ 10
1*12 @ 10
1*12 @ 20
1*12 @ 20

mixta
04-07-2004, 05:13 AM
WednesDay 7th April

Back, Abs

DB Rows

1*8 @ 95lbs (each hand)
1*8 @ 95
1*8 @ 95 (last rep was forced)
1*8 @ 95 (last rep was a bit shonky)
1*3 @ 95

Close Grip Cable Pulldowns

1*10 @ 160 (PR+20lbs)
1*12 @ 130
1*12 @ 130
1*12 @ 130(+10lbs)
1*5 @ 130

Deadlifts

1*5 @ 176lbs
1*5 @ 176
1*5 @ 176
1*5 @ 176

Rope Crunches

1*15 @ 32.5lbs
1*15 @ 32.5
1*15 @ 32.5
1*15 @ 32.5

Tank23
04-07-2004, 06:05 AM
Hey dude, nice workouts lately mate!

With the close grip bench press, try using a false grip (thumbs on the same side of the bar as the fingers). It will take a bit of getting used to, as you'll think that the bar will come out of your hands but with a bit of tweaking you'll be 'right. I always use a false grip on CGBP.

Exnor
04-07-2004, 08:24 AM
Nice workouts, what are your short term goals?

Coke
04-07-2004, 10:04 AM
Fine back effort M!...congrats on continuing to set pr's.

aka23
04-07-2004, 11:46 AM
Nice work with the close grip pulldown PR. The smith machine bench press gains are very impressive, as well.

wibble
04-07-2004, 05:11 PM
Nice progress mixta, lots of gains! :thumbup:

mixta
04-08-2004, 05:59 AM
Tank23: Thanks! I think I wil give the false grip a try as you mentioned, I dont lock my wrists enough and that is why I copped the sore wrists.

Exnor: Thanks! Goal wise I would really like th deadlift 264lbs (120kg) by September this year and bench 176lbs by September as well but at the moment I have been focussing on my diet. I am going for 2600 calories and 220 grams of protien. I am fine tuning the carbs and fat at the moment and will be logging them soon.

CoCoa: Thanks! I hope to do this more often! :D

aka23: Thanks! I was a bit suprised on the first set of pulldowns, I had no idea where I found the energy to do that. The Smith machine is brand new and it moves a lot more freely than the old one. I doubt that the weight will go up by that amount next week, lol.

wibble: Thanks, theres always room for some more gains :)


Thursday 8th April

Was a bit tired so I decided to just do a bit of shoulders, tricpes and arms. Weights used were really light, so they were hardly worth mentioning.I did:

Preacher Curls
1*12
1*12
1*12
1*12

DB Curls

1*12
1*12
1*12
1*12

Cable Curls

1*12
1*12
1*12
1*12

Flat BB Curls
1*8
1*8
1*8
1*8

Rope Tricep Pressdowns

1*12
1*12
1*12
1*12

Dips

1*8
1*5
1*5

DB O/H Shoulder Presses

1*12
1*12
1*12
1*12

Delt machine

1*12
1*12
1*12
1*12

Reverse Pec Deck

1*12
1*10
1*10
1*10
1*8

Coke
04-08-2004, 07:14 AM
Good effort on arms and shoulders dude, even if the weights were light.

mixta
04-08-2004, 08:04 AM
CoCoa: Thanks! I was happy I made the effort to do the session.

wibble
04-08-2004, 11:07 AM
Yeah mixta, a light session is better than no session! Good motivation. :)

mixta
04-10-2004, 02:33 AM
wibble: Thanks! It almost felt like a cardio session :D

Saturday 10th April

Legs

ATF Squats

1*8 @ 44 lbs
1*8 @ 88
1*8 @ 88
1*8 @ 88
1*8 @ 88

First time I tried them, I think I will stick with doing them this way.

45 Degree Leg Press

1*12 @ 440lbs
1*12 @ 400
1*12 @ 400
1*12 @ 400
1*8 @ 400

45 Degree Calf Presses

1*12 @ 400lbs
1*12 @ 400
1*12 @ 400
1*12 @ 400

Lying Leg Curls

1*10 @ 77lbs(+10lbs)
1*10 @ 66(+10lbs,minus 2 reps)
1*12 @ 55
1*6 @ 66(+10lbs,minus 6 reps)

Standing Leg Curls

1*12 @ 20 lbs (each Leg)
1*12 @ 20(+3.5lbs)
1*12 @ 20(+5lbs)
1*12 @ 20(+5lbs)

Coke
04-10-2004, 09:33 AM
Nice leg workout...going atf with the squats, lol - ;)

mixta
04-11-2004, 07:04 AM
CoCoa: Thanks, I thought I might try something different. I was never really happy with the depth of my squats.

iLUDEd
04-11-2004, 01:43 PM
you seem to be gaining strength in your lifts alot, nice work dude :)

wibble
04-11-2004, 02:04 PM
Nice session mixta, lookin good! :)

aka23
04-11-2004, 11:20 PM
Nice work with the leg curl gains. Many people seem to struggle with that exercise.

mixta
04-12-2004, 02:56 AM
iLUDEd: Thanks! Id like some more gains on the bench and deadlift as they are a worry. The squats should take care of themselves. Im happy with the gains but I dont know what will happen next seeing I am starting to cut.

wibble:Thanks! Heres hoping I stay consistent, lol

aka23:Thanks! I was stuck on the same weight for leg curls for a long time. I was starting to wonder if I was going to increase the weight at all as my hamstrings seem to be a stubborn muscle.

mixta
04-12-2004, 03:08 AM
Monday 12th April

Cardio

10 laps of the football oval which is about 400 metres right around. One lap walking the next lap jogging.

Diet Update:

I have been taking in about 2600 cals with about 200-220 grams of protein for cutting. I think the calories and protein are alright, I think I need to fine tune the carbs and fat as I think they can be improved.

Tank23
04-12-2004, 06:48 AM
Great work on all the gains lately mixta! How is the fat loss going?

iLUDEd
04-12-2004, 10:09 AM
what kinda foods u consuming on your cut?

mixta
04-13-2004, 01:27 AM
Tank23: Thanks! Its going alright at the moment, it could be better. I have cleaned out a lot of rubbish, I need to do a bit more research,and tread carefully as I really dont want to lose any muscle (assuming there is any) and hopefully I should be fine.

iLUDEd:The foods have been stuff like chicken breast fillets, tuna, a little pasta, egg whites, and really anything else that would have heaps of protein at the moment.I have been having low fat cottage cheese and yoghurt, but im not too sure if thats suitable for cutting.

mixta
04-13-2004, 05:37 AM
Tuesday 13th April

Chest

Bench Press

1*4 @ 124.3lbs(+3.3lbs)
1*4 @ 124.3(+3.3lbs)
1*8 @ 124.3(+3.3lbs)(1 assisted rep)
1*8 @ 121(+11lbs)(2 assisted reps)
1*6 @ 110

Incline Smith Machine

1*7 @ 124.3lbs(+36.3lbs)
1*7 @ 121(+11lbs)
1*8 @ 110
1*7 @ 110 (failed on seventh rep, nearly missed the lockout pin but was helped by a spotter)
1*6 @ 132 (2 assisted reps)

DB Flat Bench Flys

1*12 @ 35lbs (each hand)
1*12 @ 35

Cable Crossovers

1*12 @ 10lbs (each hand)
1*12 @ 20
1*12 @ 20
1*8 @ 20

Coke
04-13-2004, 05:46 AM
The consistency this go around as been exceptional, I love it...make every session count - Good chest work!

Tank23
04-13-2004, 09:17 AM
I agree with CoCoa, your consistency is gonna pay off!!

mixta
04-14-2004, 02:02 AM
CoCoa, Tank23: Thanks guys! Consistency was my weak point last year, so I am doing my best to stay consistent.

Wednesday 14th April

Cardio

35 minutes at the football oval doing sprints and walking around the oval, dodging flying footballs (got hit in the head twice) picked a bad day for it,lol but it was fun :)
Seriously thinking about raising the height of my car again, I lowered it 2.5 inches and I scraped the front spoiler badly going up the speed bump in a local traffic zone. It is one of the worst sounds ever!

iLUDEd
04-14-2004, 11:38 AM
iLUDEd:The foods have been stuff like chicken breast fillets, tuna, a little pasta, egg whites, and really anything else that would have heaps of protein at the moment.I have been having low fat cottage cheese and yoghurt, but im not too sure if thats suitable for cutting.

i've seen alot of conflicting articles on people being able to digest fats coming from dairy products. i hear after a certain age your body cant do it.
but i see alot of people on these forum's who swear by the stuff.

what kinda ride u got?

aka23
04-14-2004, 12:34 PM
i've seen alot of conflicting articles on people being able to digest fats coming from dairy products. i hear after a certain age your body cant do it.
but i see alot of people on these forum's who swear by the stuff.

I suspect that the digestion problems are more related to the lactose (a sugar) than the fat. As many as 60 million Americans may be lactose intolerant. This is especially common among certain ethnic groups such as African Americans, American Indians, Asian Americans. Millions of other people are not lactose intolerant, but would run into problems with large quantities of dairy products. Lactose intolerance is more common in adults than children.

I doubt that reasonable quantities of dairy products will have a major negative impact on cutting. Some might avoid large quantities due to things like galactose/fructose issues and high insulin index issues. The added sugar in many types of yogurt would also have a negative impact.

mixta
04-16-2004, 07:07 AM
iLUDEd: Interesting point you made there. I dont really use dary products that often, mainly skim milk with breakfast cereal and protien shakes and the odd bit of yoghurt or cottage cheese. I will look into it further and substitute it with something else.Thanks for the input. My ride at the moment is a Ford BA XR6 Turbo with a stainless exhaust and K&N Filter. I almost bought a R33 Skyline V-Spec for the weekends but after closer inspection it had an accident. Thats cool though, A friend can import them and hopefully I will have better luck towards the end of the year as it is a car I really want to get a hold of

aka23:


I suspect that the digestion problems are more related to the lactose (a sugar) than the fat. As many as 60 million Americans may be lactose intolerant. This is especially common among certain ethnic groups such as African Americans, American Indians, Asian Americans. Millions of other people are not lactose intolerant, but would run into problems with large quantities of dairy products. Lactose intolerance is more common in adults than children.

I doubt that reasonable quantities of dairy products will have a major negative impact on cutting. Some might avoid large quantities due to things like galactose/fructose issues and high insulin index issues. The added sugar in many types of yogurt would also have a negative impact.

Interesting points there. The added sugar in yogurt would be of concern to me and the issues like galactose/fructose and high insulin index issues like you mentioned. I still have a lot to learn with diet :D Thanks for your input.

mixta
04-16-2004, 07:18 AM
Friday 16th April

Shoulders Biceps Triceps

Close Grip Bench Press (with EZ Bar)

1*12 @ 88 lbs(+2 reps)
1*12 @ 99(+4 reps)
1*12 @ 99(+4 reps)
1*12 @ 110(+4 reps)
1*12 @ 132(last rep assisted)(PR!)

I liked the EZ bar better! Better balance, better form and no wrist probelms either.

Tricep Rope Pulldowns

1*12 @ 65 lbs(+5 lbs)
1*10 @ 65(+5 lbs)
1*11 @ 55(+5 lbs)
1*12 @ 45

DB O/H Shoulder Presses

1*12 @ 50 lbs(+5 lbs)
1*11 @ 50(+5 lbs)
1*10 @ 50(+5 lbs)
1*12 @ 40

DB Lateral Side Raises

1*8 @ 20 lbs(+5 lbs)
1*8 @ 20(+5 lbs)
1*8 @ 20(last 2 reps were a bit shonky)(+5 lbs)
1*8 @ 20(1.5 Bad reps)(+5 lbs)

Seated Preacher Cable Curls

1*12 @ 40 lbs
1*12 @ 40 lbs
1*10 @ 40 lbs
1*12 @ 40 lbs

Coke
04-16-2004, 07:22 AM
Great work man on shoulders and arms...good move on the ez-bar, they can be of some help - Nice session.

wibble
04-16-2004, 09:22 AM
Nice workout mixta, lots of red again! :thumbup: Good idea about trying the EZ Bar, glad it worked well for you. :)

aka23
04-16-2004, 09:23 AM
Nice session. Those are very impressive gains. I have found nearly the opposite as you, in regards to the EZ bar. I tend to have better form and balance with a standard Olympic barbell.

mixta
04-17-2004, 04:03 AM
CoCoa:Thanks! I was really happy with the EZ bar. I think I will stay with it for a while.

wibble:Thanks! I just love the red :D

aka23Thanks! I had a lot of balance with the EZ bar, perhaps my form isnt that good with the barbell, I will stay with the EZ bar for now and see what happens.

mixta
04-19-2004, 06:25 AM
Monday 19th April

Chest and Back

I usually do these on separate days but work will be keeping me busy on one of the days I do my split so I thought Id combine chest and back.

Bench Press

1*8 @ 88 lbs
1*8 @ 110
1*7 @ 121
1*8 @ 132 (last 2 reps assisted)(+11lbs)
1*6 @ 176 (4 negative reps)(+66lbs))(PR!)

Happy to get a feel for 176lbs, still not much but Im slowly getting there.

Incline Smith Bench Press

1*8 @ 88 lbs
1*8 @ 110
1*7 @ 121)(+11lbs)
1*8 @ 110
1*3 @ 132

Deadlifts

1*7 @ 176 lbs(+2 reps)
1*8 @ 176(+3 reps)
1*7 @ 176(+2 reps)
1*2 @ 220(+44lbs)

Close Grip Pulldowns

1*12 @ 130 lbs
1*12 @ 130
1*10 @ 130
1*12 @ 110
1*12 @ 100

Did a few crunches on the ab thing and that was it. I should have done some crossovers to finish my pecs off.

wibble
04-19-2004, 07:29 AM
Good job on the PRs mixta! :)

Coke
04-19-2004, 08:26 AM
No way man, wait till you see my session - I did chest and back together as well, lol...Great effort Mixta!

aka23
04-19-2004, 10:35 AM
Great session. A +66lb bench press PR and +44lb deadlift increase in the same workout is incredible. I would have thought the +66lb was a misprint, if you did not repeat the 176lb value later. I disagree with your comment, "Im slowly getting there." You are making rapid progress.

mixta
04-20-2004, 01:23 AM
wibble:Thanks! I really have to thank my spotter for it, if he wasnt there I wouldnt have done the weight at all.

CoCoa:Thanks! I just saw your session, you did Chest and Back too, lol :)

aka23:Thanks! I was happy with the bench increase, but that was largely due to having a spotter who kept putting on the weights for me and pushing me along.(even with the deadlifts) I dont get anybody else to spot for me as I had a bad experience with a spotter before. I dont really want my progress to come to a halt so I plan on using the powercage for bench press if I cant get a spotter.

Saint Patrick
04-20-2004, 01:28 AM
Keep up the good work, man.

Tank23
04-20-2004, 04:02 AM
Nice PR's everywhere mate!

mixta
04-21-2004, 01:34 AM
Saint Patrick:Thanks and welcome to my journal! :D

Tank23:Thanks! Hopefully I can get a few more in.

Tuesday 21st April

Cardio: 50 mins on the treadmill and did a few crunches afterwards. Didnt get to use the treadmill that I usually use, had to settle for the dodgy one that changes its speed for no reason. Calories burned=350 Distance travelled=4.7kilometres

mixta
04-21-2004, 06:38 AM
Wednesday 21st April

Triceps and Shoulders

Close Grip Bench Press (EZ Bar)

1*12 @ 110lbs(+11lbs)
1*12 @ 121(+22lbs)
1*10 @ 121(+11lbs)
1*12 @ 126.5

Tricep Rope Pressdowns (Superset with Dips)

1*12 @ 60 lbs
1*3 @ BW (dips)
1*12 @ 60
1*3 @ BW (dips)
1*12 @ 60 (last 2 reps shaky)(+5lbs)
1*3 @ BW (dips)
1*12 @ 50(+15lbs)

DB O/H Shoulder Presses

1*10 @ 50 lbs (each hand)
1*10 @ 40
1*10 @ 40
1*6 @ 60 (2 assisted reps,failed on 7th rep)(+20lbs)

Couldnt get the 12 reps happening tonight, maybe the dips and increases in the Close Grip played a part in this.


Seated Lateral Side Raises (Delt Machine)

1*12 @ 80 lbs
1*12 @ 80
1*10 @ 80(+10lbs)
1*10 @ 80(+20lbs)
1*3 @ 80

Decline Bench Crunches

1*12
1*12
1*12
1*12

I will try and add weight next week. I wanted to do biceps but there was no time.

Coke
04-21-2004, 06:46 AM
Nice work dude, I see you are changing things up some - good jump on the close grips.

Exnor
04-21-2004, 06:58 AM
Couldnt get the 12 reps happening tonight, maybe the dips and increases in the Close Grip played a part in this.

I definitely think so, especially since you supersetted. Your triceps would have been very fatigued.

wibble
04-21-2004, 08:15 AM
Definitely. Nice job on the workout mixta, keep the gains coming! :)

mixta
04-23-2004, 01:26 AM
CoCoa:Thanks! I hope to hit the 130lbs within two months.

Exnor:I shouldnt have done the dips but I decided to do them as someone else wanted to do tricep pressdowns in between my sets and I wanted to keep moving so I decided to do dips while I was waiting.

wibble:Thanks, I hope more come my way :D

mixta
04-24-2004, 01:46 AM
Saturday 24th April

Legs

Full Squats

1*8 @ 88 lbs
1*8 @ 99
1*8 @ 99
1*5 @ 110
1*6 @ 110
1*3 @ 110

The good news here is that when I was doing parallel squats I wasnt doing much weight at all so it wont be long before I catch up to it :D

45 DegreeLeg Press

1*12 @ 450(+10lbs)
1*12 @ 440(+40lbs)
1*12 @ 440(+40lbs)
1*12 @ 400

45 Degree Calf Presses

1*12 @ 440(+40lbs)
1*12 @ 440(+40lbs)
1*12 @ 400
1*12 @ 400

Lying Leg Curls

1*8 @ 77 lbs
1*6 @ 77(+10lbs, minus 4 reps)
1*8 @ 55(+22lbs, minus 4 reps)
1*6 @ 55
1*12 @44

Mysteries of the Universe:

There is a digital scale in the corner of the gym that has no battery in it (the staff member said the battery is flat and took it out until they get a new one) and people walk up to it, weigh themselves and tell others how much they weigh and say" Ive lost weight" or "I ve put on weight" but the scales dont work as there is no battery in it!:confused:

Exnor
04-24-2004, 03:33 AM
Nice leg workout, substantial gains there.

That is strange about the scales - did you try them yourself? Or you are sure they don't work?

mixta
04-24-2004, 05:09 AM
Exnor:Thanks! Realistically I dont think I will make those gains again next week.With the scales, I was just informed that it was a joke played on me by a friend who trains there and likes to play practical jokes all the time. They saw me arrive by looking through the window and swapped the good scale for the one without the battery(which is identical) before I came in. I weighed myself, told the staff member the scale doesnt work and did my workout. They swapped the scales again when I wasnt looking and thats when other members were weighing themselves and telling each other their readouts. I thought they were crazy and left the gym as I was in a hurry. It played right into my friends hands,the timing was brilliant, I got caught out and now I feel silly, lol. Its all good though, I will catch up with him another time :D

wibble
04-24-2004, 05:57 AM
More red! :D Nice gains again mixta! The scale story is hilarious. :)

Coke
04-24-2004, 09:00 AM
Thorough leg effort dude...keeping on track!

aka23
04-24-2004, 11:38 AM
The recent sessions look like they are going well. It is impressive that you can make ~10% weight gains on so many exercises.

mixta
04-25-2004, 03:31 AM
wibble:Thanks! More red is always good :) I got caught out pretty bad with the scales, lol.

CoCoa:Thanks! As long as I stay on track, im happy.

aka23Thanks! Im a bit surprised too at the gains, maybe I should try a 1RM to get a better feel for wheere I am at but then again im still making progress so I better not change anything. I get most of my motivation from reading the journals, which helps me push that little bit harder Although my lagging parts are hamstrings, traps and biceps. I hope I can enjoy the same success with the cutting :D

Sunday 25th April

Arms and Traps

I hardly ever get to do biceps and traps because everytime I go there the DB's, Flat bars and EZ bars get used by the local curljockeys and they always do shrugs too. Today was my lucky day so I thought Id do the two.

EZ Bar Bicep Curls

1*12 @ 44lbs
1*12 @ 44
1*12 @ 44
1*12 @ 44

Seated Alternating DB Curls

1*12 @ 25 lbs (each hand)
1*12 @ 25
1*12 @ 25
1*12 @ 25

Cable Preacher Curls

1*12 @ 30 lbs
1*12 @ 30
1*12 @ 30
1*12 @ 30

BB Shrugs

1*7 @ 176 lbs
1*6 @ 176
1*6 @ 220
1*4 @ 230
1*3 @ 264

Exnor
04-25-2004, 03:36 AM
Exnor:Thanks! Realistically I dont think I will make those gains again next week.With the scales, I was just informed that it was a joke played on me by a friend... cont.

From your previous huge gains, I wouldnt be so sure. Keep it up.

The pracitcal joke sounded quite funny. I guess you couldnt expect such a thing as you could do on a day like April fools.

mixta
04-25-2004, 04:05 AM
Exnor:Thanks for the compliments. I mentioned to aka23 that a lot of my motivation comes from reading the journals and it seems to be working- so far so good with no injuries which is a bonus :)


The pracitcal joke sounded quite funny. I guess you couldnt expect such a thing as you could do on a day like April fools.

I deliberatlely didnt come in on the !st of April so I thought I might have gone under the radar so what happened yesterday was a big suprise, lol. I have one up my sleeve too, he is going to want some chalk next week, I will see what I can do :D

wibble
04-25-2004, 12:02 PM
Nice workout mixta!
Hide dog poop in the chalk bucket. Haha but thats probably going a little too far. You could sprinkle some flour on the top and if his hands are kinda sweaty he'll end up with this bread like paste on his hands. :)

Tank23
04-25-2004, 05:51 PM
Nice looking sessions mate. How are you liking the full squats? Do they feel better/worse on the knees than parallels?

iLUDEd
04-26-2004, 12:07 AM
do you include the bar in the weight you lift?



You could sprinkle some flour on the top and if his hands are kinda sweaty he'll end up with this bread like paste on his hands. :)

LOL

mixta
04-26-2004, 05:45 AM
wibble:Thanks! Lol,Thats a great idea with the chalk bucket, I like both suggestions, :D I really think I can get away with the flour idea, I d love to do the other one too but It would be hard to pull off. I shall plan my attack late in the week, id say Friday :D Thanks for the suggestions!

Tank23:Thanks! I like the full squats better because they dont seem to stress my knees as much as the parallel squats. I used to have a bit of soreness with my knees afterwards when doing them to parallel but since ive been doing full squats it hasnt happened at all.I wish I did them earlier as it now moves my leg progress backwards as I am starting off with lighter weight.

iLUDEd:I dont include the weight of the bar or collars that I use in any of my lifts, I have been wondering whether I should or not as they do weigh a bit. I just keep forgetting about it, lol.

Tank23
04-26-2004, 06:30 AM
Dude, an olympic bar weighs like 20kg, I think that's a pretty significant amount of weight to include in your lifts :D

JustinF
04-26-2004, 07:34 AM
Nice work going on in here mixta.

Now I have another aussie journal to :spam: ;)

Coke
04-26-2004, 11:34 AM
Nice arm work...shrugging some good weight there bro, lol - ;)

wibble
04-26-2004, 04:12 PM
Yeah, you should count the weight of the bar and the clips that adds up to be an extra 55lbs at my gym. Bar = 45lbs and clips are 5lbs a piece. :)

Goodluck with the attack. :evillaugh

mixta
04-27-2004, 06:27 AM
Tank23:Youre right, I think 20kgs is good enough reason to add them in my lifts, lol :D

JustinF:Thanks and welcome to my journal!

CoCoa:Thanks! Im happy with the shrugs, hopefully I can keep adding more plates in the future.

wibble:Thats a lot of weight im not including in my lifts, it sure adds up when you think about it. Thanks, I will let you know how my attack goes, its looking like I will be using the flour :evillaugh

mixta
04-27-2004, 06:37 AM
Tuesday 27th April

Back and Chest

Bench Press

1*8 @ 110 lbs
1*7 @ 132 (1 assisted rep)(+11lbs)
1*7 @ 154 (2 assisted reps)(+22lbs)
1*8 @ 176 (7 negative reps)

I handled the negative reps well, I didnt have any assistance. I just couldnt push the weight up. Im gonna stick with this weight until I can do it unassisted.

Incline Smith Machine

1*7 @ 132 lbs(+22lbs)
1*7 @ 121
1*8 @ 110
1*7.5 @ 110

Cable Crossovers

1*12 @ 20 lbs
1*12 @ 40
1*8 @ 40
1*12 @ 20

DB Rows

1*12 @ 80 lbs
1*12 @ 80
1*8 @ 80
1*12 @ 60

Sometimes I do really well with this, sometimes I dont and its hard to know where I am with this. I usually row 95's but it wasnt gonna happen today.

Cable Pulldowns

1*8 @ 120 lbs
1*12 @ 110
1*10 @ 100
1*10 @ 90
1*6 @ 90

Way down on last weeks effort. No deadlifts today as my lower back wasnt the best. I will do them on saturday.

Exnor
04-27-2004, 07:36 AM
Some more insane gains on the Bench Press again. Keep eating that spinage.

aka23
04-27-2004, 10:05 AM
It is good to see you still making large gains on the presses. Nice work. I agree with the others about including the weight of the bar, or specifying bar+ when only listing plates. Including the weight of an Olympic bar is the typical convention for bodybuilding/powerlifting.

Coke
04-27-2004, 10:47 AM
You deserve to stay on the rise like this, being you are a fine cat and all...Good chest and back session bro!

iLUDEd
04-27-2004, 12:19 PM
including the weight of the bar is also good for the ol' ego when you post your lifts in your journal :)

wibble
04-27-2004, 04:45 PM
Nice session man! Keep the red coming! :)

mixta
04-28-2004, 02:54 AM
Exnor:Thanks! I will definately keep eating the spinach, but not without a chicken fillet, 2 eggs and a serving of rice :D

aka23:Thanks! I had no idea including the weight of the bar is the typical convention for bodybuilding/powerlifting. I will add it to my lifts next week.

CoCoa:Thanks heaps, I really appreciate it :)

iLUDEd:Youre right, im kinda happy that I get to add the weight of the bar :D

wibble: Thanks! I tell myself when doing reps "more red for the journal!" lol

JustinF
04-28-2004, 06:24 AM
Nice work mixta. Looks like you are continually progressing, great work.

mixta
04-30-2004, 07:33 AM
JustinF:Thanks,im really enjoying my training at the moment.

Thursday 29th April

Shoulders and Triceps

Close Grip Bench Press (EZ Bar)

1*12 @ 98 lbs
1*12 @ 110
1*10 @ 110
1*12 @ 110

Down on last weeks effort but I was happy that I didnt use a spotter.

Rope Pressdowns

1*12 @ 60 lbs
1*12 @ 60
1*10 @ 60
1*8 @ 60

O/H DB Seated Shoulder Press

1*12 @ 50 lbs (each hand)
1*10 @ 50
1*8 @ 50
1*7 @ 50

Seated DB Lateral Raises

1*8 @ 20 lbs (each hand)
1*8 @ 20
1*10 @ 20
1*12 @ 20

mixta
04-30-2004, 07:52 AM
Friday 30th April

Legs and Biceps

Full Squats

1*8 @ 132 lbs
1*8 @ 154
1*6 @ 154
1*4 @ 165
1*4 @ 165
1*3 @ 165

Lying Leg Curls

1*8 @ 77 lbs
1*12 @ 55
1*7 @ 66
1*5 @ 66
1*3 @ 77
1*2 @ 77

This machine is tearing up the back of my legs as the foam is worn out and its just a bit of vinyl and metal. I let the staff know about it :D

Seated Plate Loaded Calf Raises

1*12 @ 88 lbs
1*12 @ 88
1*12 @ 110
1*11 @ 132

Preacher EZ Bar Curls

1*4 @ 80 lbs
1*12 @ 60
1*8 @ 60
1*12 @ 50

Seated Alternating DB Curls

1*12 @ 30 lbs (each hand)
1*10 @ 25
1*10 @ 25
1*12 @ 25

Coke
04-30-2004, 08:15 AM
...it can be hills and valleys sometimes - the sessions are looking great!

mixta
04-30-2004, 08:25 AM
CoCoa:You are right there, Thanks again! :)

wibble
04-30-2004, 10:36 AM
Nice job mixta! Did you launch your evil attack yet? ;)

iLUDEd
04-30-2004, 11:32 AM
nice few sessions, keep up the good work dude!

mixta
05-01-2004, 08:43 AM
wibble:Thanks! I sure did get him today, I put flour in the chalk bucket before he came in(which is at the front counter meaning you have to walk about 10 feet away from where the oly bar is positioned) and put water on the olympic bar when he went to chalk up after his warmup sets for deadlifts. He notices the bar is wet when he grabs it, says "WTF is going on here?" and I just shrug at him, suggest that it could be moisture from the night before as it was cold and we were the first ones to use the bar and told him to wipe the bar with your hands so he does this. All of a sudden the bar and his hands start having these clumps of flour on them and he is like "what kind of chalk is this?". I offer to bring the chalk bucket to him as I suggest that it might go away if you use some more chalk. He then grabs a big handful and this time the clumps of paste are everywhere and a couple of the others in the gym are laughing so he decides to taste it. He then says "it tastes like ******* flour!" Then I say "thats because it is!" He then says you b@stard! and grabs a 44lbs plate and chases me around the gym with it. After he calmed down I wiped the bar clean with a towel and got rid of the flour. I doubt I could have gotten away with this if the owner was in, Im good freinds with the staff member that works there and I made a pact not to do anymore pranks in the gym as it isnt the environment for that sort of thing, lol.

iLUDEd:Thanks! no real gains with this session but the session still felt good :)

wibble
05-01-2004, 08:54 AM
LOL awesome! Sounds like the plan went very well, good job man! :evillaugh

mixta
05-01-2004, 08:56 AM
Saturday 2nd May

Deadlifts and Cardio

Deadlifts

1*8 @ 132 lbs
1*8 @ 252(+22lbs, +1rep)
1*8 @ 252(+22lbs)
1*8 @ 197
1*8 @ 197

Cardio

30 mins on treadmil, quick walking pace and a bit of jogging during that period and burned 201 calories.

wibble
05-01-2004, 09:03 AM
Nice work on the Deads! :)

mixta
05-01-2004, 09:03 AM
wibble:Thanks for the props on the deads,my abs are a little sore though, lol. Im really suprised and glad it the prank worked :D. Thanks for your input, I really had trouble trying to come up with something and thought for a moment that it would be impossible to get him back, lol.

aka23
05-01-2004, 07:12 PM
Nice work with the deadlift gains. Your gym sounds like an interesting and fun place. I never see any pranks like that at the gyms that I visit.

mixta
05-03-2004, 01:41 AM
aka23:Thanks! I really should be lifting more considering some of the weights lighter guys are moving but so long as there is gains I cant really complain. Another guy who lifts there says he will hit 300 lbs before I do, we are of the same stats and do similar workouts, lol.


Your gym sounds like an interesting and fun place. I never see any pranks like that at the gyms that I visit.

It is a fun place but it can detract from your workouts. Sometimes too much talk goes on and you cant get anything done meaning the workout takes longer than it should be. Because of that I am considering purchasing a portable mp3 player.

Tank23
05-03-2004, 05:53 AM
haha good work on the prank mate, pulled it off nicely!

Whoah! Hardcore! Deads only workout! :D Nice PR's there!

mixta
05-03-2004, 07:05 AM
Tank23:Thanks, I think I outdid myself on that one :D I have to watch my back now, lol. Thanks for the props on the deads, Id really like to lift more weight on these, I did them on saturday becuase my back was a little sore earlier on in the week, but I think I will do them on their own day now.


Monday 3rd May

Chest

Bench Press

1*8 @ 132 lbs
1*8 @ 176 (+22lbs)
1*8 @ 176 (2 negatives)(+2 reps)
1*6 @ 176 (1 negative)
1*4 @ 176


Incline Smith Machine Bench Press

1*8 @ 176 lbs(+1 rep)
1*7 @ 162.8
1*10 @ 154 (+2 reps)
1*10 @ 143
1*4 @ 176

I should have stayed with 176 lbs throughout the sets instead of dropping weight.

Cable Crossovers

1*12 @ 20 lbs
1*8 @ 40
1*8 @ 40
1*8 @ 40
1*12 @ 20

I was experimenting with different positions during this to try and get the right angle to hit my pecs properly. Still not satisfied yet.

mixta
05-03-2004, 07:18 AM
Just a quick arm pic. My apologies for the quality.

Coke
05-03-2004, 07:28 AM
Wow, look at you bro - giving deads their own day - ;)..and you look swole in the pic - :thumbup:... good chest workout!

JustinF
05-03-2004, 08:20 AM
Nice work going on in here mixta. Keep it up!

iLUDEd
05-03-2004, 10:24 AM
look out, the journal now has color!
lookin good in ya pic bro, keep up the liftin

wibble
05-03-2004, 12:40 PM
Nice workout mixta! Looking pretty big in that pic too, what do you weigh again?

aka23
05-03-2004, 06:08 PM
Nice session. I think the new colored exercise titles enhance your journal. However, I prefer the smaller sized print.

Tank23
05-04-2004, 03:46 AM
Looking good in the pic mate! What's your arm measurement at the moment?

Nice PR's on bench too! PR's left, right and center in this journal!!

mixta
05-04-2004, 07:06 AM
CoCoa: Thanks! I did them on a separate day to the other back day as my lower back was a bit sore. I might keep things this way for a while as I liked it. Thanks for the props on the pic, I still have a long way to go!

JustinF:Thanks! I certainly will :D

iLUDEd:Lol, the journal is now in color! Thanks for the props with the pic :)

wibble:Thanks! I just weighed myself and I am at 215.6 lbs. I was at 220 4 weeks ago since I dropped my calorie intake. I just hope I dont lose too much muscle, lol.

aka23:Thanks! At this stage I am still experimentting with colors and fonts and I agree with you on the size of the print as the larger sizes isnt suiting me much.

Tank23:Thanks! Good question. Im not sure what the measurements are, I will have to check that one.

mixta
05-04-2004, 07:27 AM
Tuesday 4th May

Back, Biceps

DB Rows

1*7 @ 95 lbs (each hand) (+15 lbs)
1*5 @ 95(+15 lbs)
1*3 @ 100(+20 lbs)(PR!)
1*3 @ 100
1*3 @ 100
1*2 @ 100

Thats the highest the DB's go :(
I struggled last week, this week was good. What is happening?

Cable Pulldowns

1*12 @ 150 lbs (+30 lbs)
1*10 @ 150(+40 lbs)
1*7 @ 140(+40 lbs)
1*12 @ 110

Im taking these gains with a grain of salt as I couldnt get into a groove last week. The red does look good though :D

EZ Bar Bicep Curls

1*8 @ 80 lbs (+4 reps)
1*6 @ 80(+20 lbs)
1*6 @ 80(+20 lbs)
1*6 @ 80(+15 lbs)
1*3 @ 90(PR!)

Alt DB Curls (Seated)

1*8 @ 30 lbs (each hand)
1*10 @ 30 (+5 lbs)

Its a bit strange seeing all these gains but my lifts are only up because the last session was terrible.

Coke
05-04-2004, 09:17 AM
...to see the red is always a good sign - ;) I like the back/bi session man.

iLUDEd
05-04-2004, 11:06 AM
dang, good going with those PR's! (ill post in red, as it seems to be your favourite color.. keep the gains in your lifts coming dude!)
:strong: