right i am gonna try this i will probly never fill it in but oh well....
contrary to what most of you believe in i exercise each muscle twice a week because it is what works for me and i get a lot more progression thru this... so criticise if you like but im probly not listening......
Flat bench - 3x8
Decline bench - 3x8
Incline bench - 3x8
Flies - 3x8
Dumbell Raises - 3x10
Kickbacks - 3x8
Tri Pushdowns - 3x8
Shrugs - 4x25
Some back things - 3x8
Lat things - 3x8
Seated Rows - 3x8
Squats - 3x10
Hamstring curls - 3x10
Standing Calf Raises - 3x10
Preacher Curls - 3x8
Bicep Curls - 3x8
Barbell Curls - 3x8
well today was my first post and unluckly Andy (my training partner) is crook and has postponed for allll week which stuffs me right up cos i have to use the smith for my incline or find a spotter with some time...
although i got thru all 3 sets of 8 of my flat and incline bench without failing and without dropping the weight which was good
today was day two, still no training partner, so i couldnt do squats properly and usually i love them but oh well
my arms are stronger and so are my hams
i love the progression from this routine
training with no spotter is bad news, i was benching today and got to the second last rep in my second set and struggled but pushed it out easy enought to think, 'yeah one more i can do that' so i came down and uh ohhh i cant push anymore so i was left sitting there with 200lbs sitting on my chest with no where to go
lucky enough one of the other guys in the gym was smart enough to realise i was in trouble and helped me lift it off. other than that i trained well, im fucked now
cant wait for my partner to come back tho
day 2 again, no spotter but that was ok,
today was good i trained heavy and altho there was no-one to give me a hand when i was near failure i pushed it and kept goin
preacher curls suck tho
my lats are gettin bigger i think
today is my rest day, saturday, i worked all god damn day, what a ****. oh well
usually id go out tonight but im saving up for new years cant wait its gonna be huge
ok ok so i havent filled it in for a while. i just dont have time but oh well....
im gonna post my measurements and weight here every second Friday morning... here is my first ones even tho its thursday night..
Weight - 205lbs
Bicep - 13.25 inches
Forearm - 11 inches
Chest - 40 inches
Waist - 34.5 inches
Calves - 17
im attempting my max tomorrow on bench cant wait
my current max is 112.5kgs which is about 147.5lbs and im going for 117.5kgs which is 258.5lbs or 120kgs - 264lbs if i am lucky..