View Full Version : Progess of a giant ape
Just gonna start a journal to record my lifts seeing im getting sick of keeping sifting through little pieces of paper with my workouts on all the time to track my progress. I'll convert all weights to Ibs for all you non-Brits
Yesterdays Workout (16.10.06) - Shoulders, Bis, Tris
Seated BB Shoulder Press - Barx15 88Ibsx10 110Ibsx5 132Ibsx3 154Ibsx2 165Ibsx1 (New 1RM)
Wall Supported Side DB Raises - 19Ibsx8 22Ibsx8 30Ibsx4
Prone-30 Degree Incline DB Raises - 11Ibsx12 16.5x12 22Ibsx11
Wall-Supported Ez-Bar Curls - Barx15 22Ibsx10 66Ibsx5 77Ibsx2 88Ibsx1
Cable Curls With Rope - 70Ibsx8 80Ibsx8
Unilateral DB Preacher Curls - 16.5Ibsx10 22Ibsx11
Close-Grip BB Bench - Bar x15 88Ibsx10 132Ibsx5 176Ibsx2 198Ibs x 1
Cable Pushdowns - 70Ibsx6 80Ibsx6
Good workout overall. Gonna test most of my 1 rep maxes this week before i change to a HIT routine next week. Doing legs later so i'll post my new 1rm tomorrow even though its probably gonna be pretty pathetic coz my legs are awful.
10-17-2006, 07:00 AM
ill be checkin in here kong keep it up
Diet so far today...
Meal 1 - 1 Minted Lamb Chop
1 Peppered Beef Steak
2 Fish Oil
Meal 2 - 4 Boiled Eggs
2 Fish Oil
Tuesday (17.10.06) - Quads, Hams, Abs
Squats (Shoulder Width Stance) Barx15 88x10 220x5 242x3 264x2 286x1 308x1...Used my lower back a bit too much on the top half of the movement but otherwise pretty good
Close-Stance Leg Press 396x8 440x8 484x8
Leg Extensions 99x10 116x10 132x10
Laying Leg Curls 50x10 60x10 70x10 80x6
Decline Situps 6'th Pinx6 7'th Pinx6 7'th Pin + 5Kg Platex4
Incline Leg Raises 5'th Pinx8 6'th Pinx8 7'th Pinx8
Pretty good workout, think thoser are the right numbers but a bit unsure on the ab work...ah well. Most ive ever squatted and i know legs should be stronger but im one of those idiots that neglected them at first due to lazyness but i hit em hard now and theyre slowly catching up. Keeping calories at around 2880 with approximately 30g Protein and 40g Fat per meal amd mood/performance is fine so far on low carbs.
Thought i'd post what a days eating is like for me, or atleast what ill be eating today.
Meal 1 - 3 eggs, 3 bacon, 2 fish Oil, multivitamin/mineral, glucosamine, 50mg ephedrine
Meal 2 - 1 Plain Burger (without bun), cheese, cottage cheese, small salad (lettuce, cucumber, feta cheese pickled onions, pickled red cabbage, pickled beetroot), 1 egg, pistachios, 2 fish oil
Meal 3 - 3 eggs, 1 burger (without bun), 2 fish oil, pistachios, 50mg ephedrine
Meal 4 (Pre-Workout) - 25g Protein from Met-Rx Banana Whey, 25g carbs from dextrose, 2 fish oil
Meal 5 (Post-workout) - 50g protein from Met-Rx Banana Whey, 50g carbs from dextrose, 1 fish oil, multivitamin/mineral, glucosamine
Meal 6 - Minted lamb chop, 2 scrambled eggs with spinach and cream cheese, 1 fish oil
Thursday (19.10.06) - Chest, Tris, Calves
Flat BB Bench Barx15 88x10 132x5 154x4 176x3 198x2 242x1
Hammer Strength Vertical Bench Press 61psx8 72psx8 83psx8
Incline DB Flyes (3'rd Pin) 28x11 39x11 50x9+1 assisted
(Usually just do arms on monday with delts but im gonna start adding a few sets on other days like this, see how it goes)
Rope Pushdowns 40x10 60x10 80x10
Standing Calf Raises 335x6 350x6 375x6
Unilateral Seated Calf Raises 33x12 44x12 55x12
Good overall. New PR on bench, been trying for 220 for ages but thought id try 242 and owned it, could have probably managed 253 easy but ill wait till next month for that. Gonna try and hit a deadlift PR later in my back workout.
10-20-2006, 07:18 AM
good job kong
Friday (20.10.06) - Back
Couldn't do Deadlifts as planned because all the bars were being used until the gym closed, one gut spent an hour in the rack doing behind the back shrugs with awful form.....its ok though because he hasnt grown in 6 months...
Close-Grip Pulldowns - 100x15 150x10 160x5 180x5 200x5 (Used a little body english to do the last half of rep 5 but its all good)
Wide Pulldowns - 140x8 150x8 170x5.5
Chest Supported T-Bar Row - 30x10 40x10 50x6
Standing DB Shrugs 22x15 33x10 57.2x10 66x10 79x10
Hyperextensions - Bodyweightx10 33x5 44x5 55x5 (Never done these properly but they feel GOOD at low reps!)
Short workout but intense, backs sore as hell today at the sides and it never gets sore when i do deadlifts as the first excersise so i might start doing 4 excersises for back. Weight loss is 228Ibs today, down by 6Ibs in total.
10-23-2006, 05:26 AM
Nice work Kong, keep it up mate...
How long you been lifting man?
About a year now, stopped training for a bit though when me and my gf split and lost a lot of my strength (im prone to depression, get it from my mum) but im back on track now and loving it.
Upper Body HIT (24.10.06)
Deadlift (1RM Dropset) Barx15 132x10 176x5 308x3 418x1-330x1-242x5
Cable Row With Rope 50x10 130x10+3 Assisted
Prone Incline BB Row (Rest-Pause 10 Breaths) 66x10 176x6-1-1-1
Unilateral Hammer Strength Row 132x7+3 Assisted
Low Incline BB Bench (Static Hold) Barx15 132x10 198x3+15 Second Hold
Decline Machine Press 200x8+2 Assisted
Flat DB Flyes (Dropset) 50x10-33x3-22x5
Seated DB Shoulder Press (Rest-Pause 5 Breaths) 19x15 28x10 52x6-1
Prone Incline DB Raises (Rest Pause 10 Breaths) 11x10 22x8-2-2-1
Unilateral Seated Side DB Raises 19x10+2 Forced Reps
Smith Machine Shrugs Barx15 132x10 198x6+3 Assisted
Alternate Incline DB Curls (Dropset) 11x10 39x3-28x1-18.7x3
Ez-Bar Pracher Curls Barx15 55x6+2 Assisted
Tricep Dips BWx10 BW+55x7+2 Assisted
Cable Pushdowns (Dropset) 50x10 90x4-70-3-50x3-30x5
Good overall, will superset next time but gym was too busy so had to wait for some equipment so workout took about 1 hour 45 minutes but energy was fine. Back was stupidly pumped compared to usual and the dips killed me plus i discovered i can finally do bodyweight dips for my chest so ill be starting those soon. BB bench felt awesome on a slight incline, couldnt do as much weight but felt in in my chest a lot more, flat bench doesnt get me that pumped and the incline bench just seems to work my shoulders so its a great alternative.
Lower Body HIT (25.10.06)
Close-Stance Squats (Dropset) Barx15 132x10 264x3-220x3-176x5
Machine Hack Squats 88x10 264x11+2 Assisted
Leg Extensions 50x10 100x6+2 Assisted
Unilateral Leg Curls 10x10 30x6+3 Assisted
Calf Press (Rest-Pause) 110x15 220x10 170x11-5-4-4-6=30 Reps
Seated Calf Raises 55x10 132x6+3 Assisted
Decline Situps 0 Declinex15 5x10 35x6+2 Assisted
Oblique Standing Rope Crunches 50x10 100x10+3 Assisted
Good workout. It was quite difficult balancing at first with the close stance on squats but i got it down, was planning to do front squats but the bar either rolled down to my throat and choked me or rolled forwards and nearly fell off my shoulders. Cable crunches were horrible as i had to hold the rope that tight it was cutting off the blood supply at the side of my neck.
Cheated on my diet lastnight, had some wild mushroom soup with 3 slices of bread, 2 cups of semi-skimmed milk and 2 scoops of whey bofore bed then had a fried breakfast at work. Got some beef and eggs in my bag for next 2 meals though with some natural PB
I weighed myself this morning though and the carbs only added 2Ibs opposed to the usual 5-7 my usual cheat meals put on...although it was a lot more tame than my usual cheat meals. Plus im deviating from my planned upper/lower mon/tues thurs/fri coz i tried it monday/tuiesday and it killed me so im leaving a day between all workout no matter how much it kills me, if i feel like training ill go do some striking/ground work with my cousin as hes a 6ft 7 mma fighter so quite fun to spar with
Chest, Abs (30.10.06)
Low Incline BB Bench Barx15 88x10 132x5 198x4+2 Assisted
Decline Machine Press (Rest-Pause 15 Seconds) 110x10 98x4-1-1-1
Flat DB Flyes 17x10 52x10
Superset with Pec-Deck Dropset 50x15-40x10-30x10 (Did these super slow to get a real good burn)
Cant remember ab workout exactly, it was some really heavy decline situps, incline leg raises and side machine crunches. Upping the carbs for a week to around maintenace coz the low carbs were making me feel really crappy coupled with the fact ive started a new job, bought a new house and me and the missus are havin a rough time! Thats life...
Back & Calves Superset (31.10.06)
Deadlifts (Rest-Pause 20 Breaths) 132x10 220x10 352x3-1-1
Chinups 4+3 Assisted
Cable Row With Rope 150x6+3 Assisted
Calf Press 484x8+3 Assisted
Seated Calf Raises 143x5+3 Assisted
Upped calories for a few weeks while i come off my test but sadly done it too quickly and most of the weight i lost has crashed back on!.....oh well, ill know next time. Workout took about 25 minutes.
Mondays session was something like this, trainings been pretty infrequent lately due to work hours prety much conflicting with my gym opening hours, bah...
Flat BB Bench 2 Warmup Sets followed by 220x3+2 Assisted
Seated Nautilus Chest Press 1 Warmup Set followed by 86x5+2 Assisted
Pec-Deck Flyes(Rest-pause 10 breaths)) 1 Warmup Set followed by 150x6-2-2-1
+ Some ab work i cant quite remember
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