Sunday, 13 February 2011

Chest! Tris!

Went for a PR on the flat today and sort of got it :D Session didnt last as long as my normal ones but heres what i done;

Flat bench;
12x2 60kg
5x 100kg
3x 130kg
1x 160kg (dad said he didnt spot me but i think he did) drop 1 x 140kg drop 3x 100kg drop 12x 60kg

Incline Dumbells:
8x 60lbs
8x 80lbs
6x 110lbs (PR)

Dips;
8x BW
8x BW + 20kg
8x BW + 40kg (i'll go for +50kg next time, i have it in me i recon)

Cable Pushdown;
12x3 whole stack

And thats it...... Not much volume at all but i done what i went in to do.

Saturday, 12 February 2011

Legs!!

Went for a low volume workout and it sure as shit payed off;

Squats;
8x 100kg
2x 140kg
1x 180kg
1x 200kg (knee wraps)

Barbell Lunges;
8x 60/80/100kg

Single Leg ext:
12x 35/40/45kg

SLDL:
8x 60/100/140kg

Standing Calf Raises;
12x whole stack

Thats it! only lasted about an hour the session but it felt good squatting the 200kg, didnt train legs for 10 days and it worked a treat! Going for 160kg bench tomoz!!!!

Friday, 11 February 2011

Shoulders/ Traps

Lowered my volume a lot on shoulders and its paying off i think.

M.Press;
8x 50/70/80/90kg

Dumbbell shoulder press;
8x 50/75/100lbs

Dumbbell side laterals;
8x 20/30/40lbs

Lateral cable raise;
8x3 unsure of weight

superset

High cable Pulll;
8x3 unsure if weight

BB Shrugs;
8x100/140/180kg

Thats it, shoulders seem to be blowing up because of this, bench is also going up :D will try get the vid and some pics up today! i need to go to my mums and get a memory card reader, thats why its not up already

Wednesday, 9 February 2011

Back and Biceps

Good session, didnt deadlift today sp i just smashed back instead, here's what i done;

Lat Pulldown;
8x 80kg
8x 100kg
8x 120kg

Hammer strength pulldown;
8x 150lbs eachside
8x 200lbs each side
8x 250lbs each side
8x 300lbs each side

Barbell row;
8x2 100kg
8x 140kg

Dumbell row;
8x 140lbs
8x 170lbs
8x 200lbs

EZ bar curl;
8x 20kg
8x 50kg
8x 50kg
8x 30kg

Single arm preacher curl;
8x3 unsure of weight, done it a a machine.

Back was fucked from this somehow, wasnt even that much volume. Got a recording of the 200lbs dumbell row, try get it uploaded tonight for ya'll

Monday, 7 February 2011

My gym

Absolutely love this gym, i moved to here from my old gym total fitness. TF was shit, trained there for about 11 months but is by far the worst gym i have trained at, its big yes but it has no ''gym atmosphere'' and to us gym rats that is a necessity .

The gym I'm at now, the fitness factory and it is absolutely perfect for me. It has that hardcore feeling to it, you walk in and you feel like your in a dungeon, surrounded by solid metal weights and old, rugged but experienced gym equipment and its awesome. With pictures of Dorian Yates and his famous black and white photos on the wall its difficult to not be motivated in there. And with the dumbbells going from 10lbs to 200lbs there is always enough weight to improve on every  lift you can imagine.

The guy that runs it Dave is a really genuine down to earth guy, says hello to everyone and knows everyones name, makes you feel like your a part of the gym with him. Anyway here's the link for you all to have a look at, let me know what you think.

http://www.fitnessfactory50.net

Chest & Tris

Awesome session, got a new PR on the bench which felt good, had the gym looking at me when i was doing... felt alpha man. Heres what i done;

Flat Bench;
10x 60kg
5x 100kg
3x 120kg
1x 140kg
1x 150kg

Incline dumbells;
8x 60lbs
8x 80lbs
6x 100lbs

Dips
8x BW
8x BW + 20kg
6x BW + 40kg drop BW + 20kg x 4

Flat hammer press;
8x3 unsure of weights
worked up to 135lbs each side

Incline dumbbell flies;
8x 15kg
8x 20kg
8x 30kg

Cable Pushdown;
8x3 whole stack, really need to make this heavier somehow

CGBP;
8x60kg
8x 80kg
6x 90kg

Great session, came back home to find my dog had threw up everywhere though which felt bad man but PR on the bench..yaaaay

Saturday, 5 February 2011

Shoulders and Traps

Good session was with my father again so i enjoyed it and went a bit heavier than usual.

Military Push Press;
12x 40kg
8x 60kg
8x 80kg
6x 100kg frop 6x 60kg

Dumbell Press;
8x 60lbs
8x 80lb
8x 100lbs

Side Laterals;
8x 30lbs
8x 40lbs
8x 50lbs

Lateral cable raise;
8x3 unsure of weight

superset

High Reverse Cable Pull;
8x3

Barbell Shrugs;
8x 100/140/180kg

Not much volume but a really good heavy duty session minus the shrugs.

Friday, 4 February 2011

back and bis!!!!!

Trained on my own and it felt gooooooooooooooooooooooood, got my head down and went all animal! Also got a nice PR on the deadlift which is always a nice thing, heres what i done;

Deadlift;
8x 100kg
2x 140kg
2x 180kg
2x 220kg

Reverse grip lat pulldown;
8x 70kg
8x 90kg
8x 110kg

Barbell row;
8x 60kg
8x 100kg
8x 140kg

Dumbbell row;
8x 160lbs
8x 180lbs
8x 200lbs

Hammer strength pull down;
8x 200lbs
8x 290lbs
8x 380lbs

Straight arm pulldown;
8x3 unsure of weight

superset

Seated row;
8x3 unsure of weight

Barbell curls;
8x3 40kg

Dumbell curl;
8x 30lbs
8x 40lbs
8x 50lbs

SICK SESION!!!!!!!!!!!!!!!!!!! That is all

Thursday, 3 February 2011

Chest & Tris

Good session, had my brother and friend with me today so it went a bit slower but still pleased with what i done, here's what i done;

Flat Bench;
12x 60kg
5x 100kg
3x 120kg
3x 140kg

Incline dumbell flies;
8x 60lbs
8x 80lbs
8x 90lbs

Dips;
10x BW
8x BW + 20kg
6x BW x 40kg drop 4x 20kg drop 4x BW

Flat Hammer Strength Press;
10x 45lbs each side
8x 90lbs each side
4x 135lbs each side drop 6x 90lbs each side drop 6x 45lbs each side

Incline Machine Press;
8x3 Unsure of weight

Cable Pushdown;
8x3 whole stack

CGBP;
8x 80kg
6x 90kg

Not much on the tri's but they get pumped from the cable pushdowns anyway and my arms seem to grow from it. Tempted to enter a competition this year, powerlifting and BB if the dates fit, if not do one this year and the other next year

Wednesday, 2 February 2011

Legs!!

Didnt plan on training legs today, was going to skip legs this week because i've been 1rm for the past 5 leg sessions. ANyway my brother who has decided to start training wanted me to go with him so i thought ''stop being a pussy and go squat.'' This is what i done anyway;

Squats;
12x 80kg
10x 100kg
8x 120kg
4x 140kg drop 6x 100kg drop 12x 60kg

Single leg leg press;
8x3 300lbs

Barbell Lunges;
8x 60kg
8x 80kg
8x 100kg

Single leg extension;
12x 25kg
12x 30kg
12x 35kg

Standing Hamstring curl (single leg)
12x3 15kg

Standing Calf Raises;
12x3 whole stack

Not the usual session but i didn't want to do too much as im going for a PB squat next legs session. Brother done well though, said he enjoyed it so lets see if he can keep up the pace.

Tuesday, 1 February 2011

Shouldersand Traps

Weird but awesome session, didn't go about my normal routine but it worked in my favor as my shoulders felt good. Here's what i done;

Military Press;
8x 60kg
8x 80kg
8x 90kg

Machine Shoulder Press;
8x 140kg
8x 180kg
4x 220kg (whole stack) 6x 140kg

Dumbell press;
8x 60lbs
8x 80lbs
8x 95lbs

Dumbell Lateral Raises
8x 20lbs
8x 30lbs
8x 40lbs

Dumbell Front Raises;
8x3 30lbs

Cable Lateral Raises;
8x3 unsure of weight

Superset

High Cable Reverse Pull;
8x3 unsure of weight

Barbell Shrugs;
12x 100kg
10x 140kg
8x 180kg

Kind of a weird session but got a pretty good pump from it so sa'll good