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Thread: Chris's Journal. Est. 1986

  1. #1
    What ChrisH's Avatar
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    Chris's Journal. Est. 1986

    Hello

    Thought I may aswell start a journal to track my progress. Long term target is to be big and low bodyfat, the usual. At the moment im concentrating on each lift in turn, gonna shift the weights up and see if it works (it should, i hope ;o ).

    First target: Increase DB bench to 40kgs

    My gym is crap theres no squat rack and the DB's only go up to 40kgs.

    Just had a thought, i'll put the weight in lbs in brackets next to each weight for the benefit of the americans on the board

    So, my target is:
    Increase DB Bench to 40kgs (88lbs) in a maximum of 20 weeks. I think I can do it well before then, probably less than ten weeks, but i'm going to set myself enough time so that i'll definitely have done it by the end of the 20 weeks. At the moment I am at 32 (70.4lbs) for 6 and 30 (66lbs) for 9.

    Heres my routine:

    [code]Friday Back/Biceps
    Sunday Legs/Traps/Abs
    Tuesday Chest/Triceps/Shoulders

    Back/Biceps

    Exercise Reps Sets
    Stretch
    WG Chinups Fail 2
    Bent-over rows Fail 2
    Superset: DB curl 8,10 2
    Slow Cable curl 8,10 2
    Another biceps exercise


    Legs/Traps/Abs

    Exercise Reps Sets
    Stretch
    Lunges 6,10 2
    Hack squats 6,10 2
    SLDL 6,10 2
    Calf Raises 10,15 2
    Leg Adductor 6,10 2
    Shrugs 6,10 2


    Chest/Triceps/Shoulders
    Exercise Reps Sets
    Stretch
    DB Bench Press 8,6 2
    BB Bench Press 6,10 2
    Flys 10,6 2
    Tricep Dips 10,6 2
    Lying Tricep Extension 8,10 2
    DB Shoulder Press 8,10 2
    Lateral Raise 8,10 2 [/code]
    Some of it needs changing so I need suggestions for a few things;
    1) I need something to do for triceps, or is it what i've got ok?
    2) My shoulders (mainly side delts) are crap, I need a good couple of exercises for them. (Actually give me any number of exercises for any number of sets, I really need to build them.)
    3) What order is best for Chest/Triceps/Shoulders and Back/Biceps etc. I would prefer to keep DB bench first because it is part of my target, so I want to put in a load of effort. I chose the back exercises off a lat development post.
    4) What do you lot think of the biceps superset, I think it's really good, completely hammers my biceps. I also need another biceps exercise, preferably not a preacher curl since my gym also has no precher bench
    5) Should I do SLDL on back or legs day? And how does my leg day look? I just kind of threw it together. The leg adductor thing is a machine, I thought it might be useful for kicking in thai boxing.


    Cheers for any help, i'll be posting on Friday with how I did, so im trying to get advice before then.
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  2. #2
    What ChrisH's Avatar
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    Oh yeah, haven't really sorted a diet, at the moment im just trying to stay hydrated. Its a lot different from my dehydrated self from a while ago, I only had to go to the toilet like twice a day, now its constant. Do multivitamins have an effect on how much you p*ss cos I was loads when I took mine. Im eating crap basically, need some ideas for a bulking diet.
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  3. #3
    What ChrisH's Avatar
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    Just decided to take a bunch of pics as a "before", then hopefully when I post an "after" pic, i'll spot a decent improvement.


    This is a really rubbish double back bi pose, it always makes my arms look so much smaller than they are ;o
    Attached Images Attached Images
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  4. #4
    What ChrisH's Avatar
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    front lats thing
    Attached Images Attached Images
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  5. #5
    What ChrisH's Avatar
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    a front shot
    Attached Images Attached Images
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  6. #6
    What ChrisH's Avatar
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    right arm, as you can see I have absolutely no triceps, which I hope to fix.
    Attached Images Attached Images
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  7. #7
    What ChrisH's Avatar
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    Front Double Bi
    Attached Images Attached Images
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  8. #8
    What ChrisH's Avatar
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    My strange forearm, its triangular? Can't be normal
    Attached Images Attached Images
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  9. #9
    What ChrisH's Avatar
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    Finally, calf
    Attached Images Attached Images
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  10. #10
    What ChrisH's Avatar
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    and quads
    Attached Images Attached Images
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  11. #11
    What ChrisH's Avatar
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    Week: 1 of 20
    Workout: Back & Biceps
    Exercises:
    2 sets wide grip lat pulldown: 60 x 15 | 75 x 8
    2 sets BB bent-over rows: 60kgs (132lbs) x 8 | 60kgs (132lbs) x 8
    2 supersets DB curl, cable curl: 12kg (26.4lb) x 8 | DB 35kg (77lb) x 8 | 12kg (26.4lb) x 5 | 35kg (77lb) x 6
    2 sets incline DB curl: 12kgs (26.4lbs) x 6 | 12kgs (26.4lbs) x 4
    Comments: Did my workout a bit too late, felt a bit crappy. Need suggestions on bicep exercises.
    Nutrition: Crap, crap and more crap. One of my goals is to get my diet sorted.
    8am - 3 shredded wheat - 7.5g protein
    47g carbohydrate (sugars: 0.45g)
    1.5g fat (0.3 saturates)
    7.5g fibre
    12pm - 2 tuna sandwiches
    6pm - Half a pizza ;/
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  12. #12
    "Tuna Boy" NateDogg's Avatar
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    Re: Chris's Journal. Est. 1986

    Originally posted by ChrisH
    I'll take a stab at this...

    1) I need something to do for triceps, or is it what i've got ok?
    ***It looks like what you've got there is fine. Personally I would add another set of dumbbell presses. They would get worked some more there too.

    2) My shoulders (mainly side delts) are crap, I need a good couple of exercises for them. (Actually give me any number of exercises for any number of sets, I really need to build them.)
    ***Lat raises, lat raises with cables,
    3) What order is best for Chest/Triceps/Shoulders and Back/Biceps etc. I would prefer to keep DB bench first because it is part of my target, so I want to put in a load of effort. I chose the back exercises off a lat development post.
    ***Those are the orders I use as far as muscle groups go. As far as exercises go; I use the compound movement that I am most interested in progressing in first, then the rest. Right now for me that's: dips, pull-ups, deadlifts on their respective days.
    4) What do you lot think of the biceps superset, I think it's really good, completely hammers my biceps. I also need another biceps exercise, preferably not a preacher curl since my gym also has no precher bench
    ***You can not go wrong with barbell curls
    5) Should I do SLDL on back or legs day? And how does my leg day look? I just kind of threw it together. The leg adductor thing is a machine, I thought it might be useful for kicking in thai boxing.
    ***Looks fine to me. No squats or conventional deads though? I'm not sure about the benefits of the adductor machine, or in what other movements the adductors are worked. I would think they would be worked in squats, but I'm not sure.

    Cheers for any help, i'll be posting on Friday with how I did, so im trying to get advice before then.
    Hope it went/is going to go well!

    Good luck!!
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  13. #13
    "Tuna Boy" NateDogg's Avatar
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    Opps, I saw you already lifted. How did it go, besides the biceps ?
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  14. #14
    What ChrisH's Avatar
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    Adductors move your legs inwards, so I think it might be useful for kicking in thai boxing.
    My gym has no squat rack, so no squats for me without cleaning the weight first.
    I might go with some convential deads too as you said, cheers for the advice.
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  15. #15
    What ChrisH's Avatar
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    Week: 1 of 20
    Workout: Legs/Traps
    Exercises:
    DB Lunges: 30kg (66lbs) x 10 | 32kg (70.4lbs) x 6
    Felt Ok with these, still getting used to the movement
    Hack Squats: 70kg (154lbs) x 10 | 70kg (154lbs) x 8
    Awkward cos of my big ass
    Deadlifts: 90kg (198lbs) x 5 | 110kg (242lbs) x 2
    Wanted to push myself on this one
    SLDL: 50kg (110lbs) x 10 | 70kg (154lbs) x 6
    Went really light on the first set because I didn't know what sort of weight I could do
    Calf raises: Tried loads of different ways of doing them, my grip always let me down way before my calfs were even slightly knackered though, must have been all the grip work from the dls and lunges and squats etc. Best way I found was to do it on a lying leg press machine:
    170kg (374lbs) x 15 | 210kg (462lbs) x 10
    For some reason this hit my glutes more than my calves...
    Leg adductor: 15kg x 15 (warmup) | 50kg (110lbs) x 10 | 60kg (132lbs) x 6
    Still finding my weights
    DB Shrugs: 40kg (88lbs) x 10
    Only one set for these, my grip was fried.
    Comments: Still discovering what weights I can do, so not much fits the rep range targets.
    Nutrition:
    Nothing for breakfast ;/
    2pm - Roast chicken sandwich, chocolate muffin, bag of wine gums
    9pm - Hamburger and fries, mcflurry ice cream - from macdonalds
    Hydration: Crap. I think i'll go drink a litre of water right now actually.
    Last edited by ChrisH; 11-03-2002 at 05:54 PM.
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  16. #16
    Mike Henley MonStar's Avatar
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    Journal looks good man, I like the name of it. Good luck achieving your goals.

  17. #17
    What ChrisH's Avatar
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    Week: 1 of 20
    Workout: Chest/Triceps/Shoulders
    Exercises:
    DB Bench Press: 34kg (74.8lbs) x 4 | 34kg (74.8lbs) x 4
    Was quite pleased with this, well on my way now to 40kg.
    BB Bench Press: Had no spotter and jus knackered myself out with DB so thought against it.
    DB Flyes: 15kg (33lbs) x 10 | 18kg (39.6lbs) x 6
    Haven't done these much before, still getting used to them.
    Dips: +10kg (22lbs) x 6 | BW x 10
    Crap at dips, the +10kg didnt really push me so i'll go higher next time.
    Skullcrushers: 20kg (44lbs) x 10 | 25kg (55lbs) x 10 | 27.5kg (60.5lbs) x 8
    Finding my weight
    DB Shoulder press: 15kg (33lbs) x 10 | 18kg (39.6lbs) x 8
    Shoulders are crap
    Cable lateral raise: Can't remember weights, something low to get used to it.
    Thanks NateDogg, I love this exercise
    Comments: Pleased with DB Bench, eveything else was ok pretty much.
    Nutrition:
    Can't remember ;o
    Hydration: Crap.
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  18. #18
    What ChrisH's Avatar
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    Thanks monstar. I knew i'd have to start one soon, so I thought; "Why not now as i'm starting a new routine?"
    Last edited by ChrisH; 11-05-2002 at 06:25 PM.
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  19. #19
    *the ONE the ONLY* BennettBoy's Avatar
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    Hey dude, your upper body is looking really good for a 16 year old. You got a nice wide frame and you lats look real sweet! The only thing I would advise you to do is get your diet in order while your young so you can put on the mass you will want. You got a great frame though.

    Good luck with your new program.
    peace-

    Craig

  20. #20
    King Nothing ericg's Avatar
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    Ya u do have freaky forearm LOL

    nice lat spread though, keep it up man. and take BBs advice
    Current Stats --------------- Training Goals: Improve athletic conditioning.
    Squat - 305lbs - 1/23/06 ----- 335
    Deadlift - 415lbs - 2/4/06 ---- 435
    Bench - 90s*7 ----------------- 100s*5
    Weight - 208 ------------------ 190
    Height - 5'10"

    My Journal|My Routine|My FitDay
    WBBB|"Many of life's failures are people who did not realize how close they were to success when they gave up" - Thomas Edison

  21. #21
    What ChrisH's Avatar
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    Havent updated in a while because ive missed loads of workouts ;/


    Week: 2 of 20
    Workout: Chest/Triceps/Shoulders
    Exercises:
    DB Bench Press: 34kg (74.8lbs) x 6 | None
    Up 2 reps, 36's next... Couldnt do a second set cos I screwed up my shoulder and my wrist
    BB Bench Press: Two quick sets of 50kg, first one was a bit of speed bench, than next was working bottom point.
    DB Flyes: 15kg (33lbs) x 10 | 18kg (39.6lbs) x 6
    Skullcrushers/Close grip BP (Superset): 30kg (66lbs) x 8 | 30kg (66lbs) x 8
    Dips: None
    Couldnt do any because my triceps were absolutely blasted :o
    DB Shoulder press: 15kg (33lbs) x 10 | 18kg (39.6lbs) x 8
    Cable lateral raise: 3.25kg x 8 | 5kg x 8
    Either this machine has a high weight to each kg, or my shoulders are crap...bit of both I guess.
    Comments: DB Bench went up, I know I can get it up to 40 quicker, just gotta sort my diet!
    Nutrition/Hydration:
    9am - 4 shredded wheat - 10g protein
    62g carbohydrate (sugars: 0.6g)
    2g fat (0.4 saturates)
    10g fibre
    12pm - Crap; cant remember what exactly.
    Post workout (about 9pm): 6 tuna sandwiches - 2 pints of water
    Full can of tuna, about 30g of protein.
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  22. #22
    What ChrisH's Avatar
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    Week: 3 of 20
    Workout: Legs
    Exercises:
    Squats (warmup): 30kg x 20
    Warmup v light, no squat rack at gym ;/
    Leg Press: 260kg (machine max) x 15 reps x 2 sets
    Superset: Left leg press: 150kg x 15 x 2 sets
    Left leg extension: 45kg x 10 x 2 sets
    Superset: Left leg press: 150kg x 15 x 2 sets
    Left leg extension: 45kg x 10 x 2 sets
    Wanted to kill my quads today, didnt really kill them as I wanted it to, but couldn't walk right for a while. Rep numbers aren't accurate, but it was around those numbers.
    Front squats: 30kgs x 15
    Didn't want to risk hurting my back more while picking up the weight, so used a really light weight, got bored of it and stopped.
    Comments: Very short workout today, I hurt my lower back playing rugby on saturday, so didnt risk any deadlifts.
    Nutrition/Hydration:
    11am - 2 shredded wheat - 5g protein
    31g carbohydrate (sugars: 0.3g)
    1g fat (0.4 saturates)
    5g fibre
    4pm - 6" sandwich with turkey, bacon and roast chicken
    7pm - Two sausage sandwiches
    Now (10pm): Going to go have a can of tuna and a few pints of water.
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  23. #23
    WBB OG Silverback's Avatar
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    Good to see another Uk member starting a journal like the others have said youve got a good base, just work at it, your younf so there is plenty of room for improvement too. Your strength is also tidy which won't do you any harm

    Keep up the good work.

    B-R

    ps id try and get the diet in check, it looks a bit off the wall, run a search and work from there, once youve invested a little time then you'll be up and running much more efficiently in no time
    The only limits are the one's you place on yourself...

  24. #24
    What ChrisH's Avatar
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    Week: 3 of 20
    Workout: Chest/Tris/Delts
    Exercises:
    DB Bench Press: 22kg (48.4lbs) x 10 (warmup | 36kg (79.2lbs) x 2 | 36kg (79.2) x 0 | 34kg (74.8lbs) x 0
    Felt like crap coming into the gym, gave the 36's a try, but only got two . Compared to 34 x 6 last week, thats pretty crap. I knew it'd be crap because my warmup was difficult
    Superset: Skullcrushers 30kg (66lbs) x 10 | Close Grip BP 30kg (66lbs) x 10
    Skullcrushers 32.5kg (71.5lbs) x 8 | Close Grip BP 32.5kg (71.5lbs) x 8
    I love this superset...Stole it off ronnie coleman...
    Dips: BW x 10 | BW x 5
    Nice little finisher for the tris.
    DB Shoulder Press: 14kg x 8 | 15kg x 8
    Felt good.
    Cable lateral raise: 3.25kg x 8 | 5kg x 5
    Did ok with this.

    Rotator cuff exercises
    Lower back machine
    Ab machine
    Did some work on my weaknesses last.
    Comments: Felt like crap at the start, I think its because i'm concentrating too much on getting the numbers up on DB bench.
    Nutrition/Hydration:
    Breakfast - Nothing!
    1pm - Two tuna sandwiches
    7pm - Footlong turkey bacon and roast chicken sandwich
    12am (now) - chicken breast, rice, sweetcorn. About to go drink a pint of water.



    Need some suggestions on how to get my diet in order if possible...


    Thanks for the comments Big Ron.
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  25. #25
    What ChrisH's Avatar
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    Week: 4 of 20
    Workout: Back/Biceps
    Structure/Time: 15 mins: biceps | 1hr: rest | 1hr: back and rest (was with friend so took ages)
    Exercises:
    Incline DB curl: 12kg (26.4lbs) x 8 | 14kg (30.8lbs) x 6 | 12kg (26.4lbs) x 8
    First time i've worked biceps directly in ages! Woohoo!

    Superset (DB curl then slow cable curl, for two sets):
    - Standing DB curl: 12kg (26.4lbs) x 8 | 12kg (26.4lbs) x 7
    - Slow cable curl: 30kg (66lbs) x 8 | 30kg (66lbs) x 8
    Mmm...superset... I like this one.

    Cable curl:
    Drop set (50 x 6, 40 x 8, 30 x 10)
    Felt like adding this in there, wanted to finish my bi's off because I haven't got a rugby match on tomorrow.

    Bent-over BB Row: 75kg (165lbs) x 6 | 75kg x 5
    Got bored of these quite quickly because my back is a bit f**ked.

    Wide grip lat pulldown: 70kg x 6 | 60kg x 8
    Close grip lat pulldown: 90kg x 4 | 80kg x 6 | Rest | 80kg x 6, 70kg x 6, 50kg x 8 (drop set)
    Felt like a drop set at the end so I stuck one in.
    Comments: Alright workout today, not amazing but not at all crap.
    Nutrition/Hydration:
    Breakfast - Nothing!
    10am - 1 carton blackcurrant juice
    1pm - 6" turkey & bacon sandwich, 6 cookies
    6:45pm - Mini pizza
    12am (now) - 60g porridge oats, pint of semi-skim milk, 1 can of tuna, pint of water.
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

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