Page **77** of **83**

### Re: Chris' Training Stuff

Posted: **Mon Oct 26, 2009 5:29 pm**

by **sydneyvegan**

Monday

Incline Dumbbell Press

1 x 10 x 47.5kg (104.5)

1 x 8 x 50kg (110)

1 x 6 x 50kg (110)

Incline Flyes

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

Bench Press Palms Facing - Weights touching

1 x 10 x 27.5kg (60.5)

1 x 8 x 27.5kg (60.5)

1 x 8 x 27.5kg (60.5)

Tricep Push Downs

3 x 10

Rope Push Downs

3 x 10

1 arm Cable Push Downs

3 x 10

Cardio - 20 mins fat burn

### Re: Chris' Training Stuff

Posted: **Tue Oct 27, 2009 4:43 pm**

by **sydneyvegan**

Tuesday

Pull ups

4 x Max

Assisted Pull ups

4 x Max

Behind the back Shrugs

1 x 10 x 100kg (220)

1 x 10 x 100kg (220)

1 x 10 x 100kg (220)

1 x 16 x 20kg (44) Plate Shrugs to finish

Seated Row

1 x 8

1 x 8

1 x 8

Barbbell Curl - with Negatives

1 x 10 x 43kg (94.6)

1 x 10 x 43kg (94.6)

1 x 10 x 43kg (94.6)

Rope Curls

3 x 10

1 Arm Dumbbell Preacher

1 x 10 x 17.5kg (38.5)

1 x 10 x 17.5kg (38.5)

1 x 10 x 17.5kg (38.5)

Flat Bar Curls - Real Slow Negatives

1 x 12 x 25kg (55)

Arms felt huge due to the pump, so that's always nice...

### Re: Chris' Training Stuff

Posted: **Wed Oct 28, 2009 4:36 pm**

by **sydneyvegan**

Wednesday

Hack Squats

1 x 10 x 80kg (176)

1 x 10 x 120kg (264)

1 x 8 x 160kg (352)

1 x 4 x 200kg (440)

1 leg at a time Leg Extensions

1 x 10

1 x 10

1 x 10

Calf Machine

1 x 20

1 x 20

1 x 20

1 x 16

Arnie Press

1 x 10 x 27.5kg (60.5)

1 x 10 x 27.5kg (60.5)

1 x 8 x 27.5kg (60.5)

Seated Lateral Raises

1 x 10 x 10kg (22)

1 x 10 x 10kg (22)

1 x 10 x 10kg (22)

Cable Front Raises

1 x 10

1 x 10

1 x 10

### Re: Chris' Training Stuff

Posted: **Thu Oct 29, 2009 9:51 pm**

by **sydneyvegan**

Thursday

Incline Dumbbell Bench - Palms Facing

Warm up

1 x 10 x 40kg (88)

1 x 10 x 40kg (88)

1 x 8 x 40kg (88)

Cable Cross Overs

1 x 10

1 x 10

1 x 10

Machine Chest Press

1 x 10 x 90kg (198)

1 x 10 x 90kg (198)

1 x 10 x 90kg (198)

Tricep Push Downs

3 x 10

Rope Push Downs

3 x 10

1 arm Cable Push Down

3 x 10

### Re: Chris' Training Stuff

Posted: **Sun Nov 01, 2009 6:54 pm**

by **sydneyvegan**

Friday

Got a bit of a cold, so workout was a bit rubbish as a result.

This year I seem to have been sicker than any other year, I think a combination of stress and catching public transport have been the cause.

1 arm Rows

1 x 10 x 50kg (110)

1 x 10 x 50kg (110)

1 x 10 x 50kg (110)

Reverse Grip Lat Pull Downs

1 x 10 x 90kg (198)

1 x 10 x 90kg (198)

1 x 10 x 90kg (198)

Pull Overs

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

1 arm preacher Curls

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

Rope Curls

1 x 10

1 x 10

1 x 10

Strict Barbell Curls with Negatives

1 x 12 x 25kg (55)

1 x 12 x 25kg (55)

1 x 12 x 25kg (55)

### Re: Chris' Training Stuff

Posted: **Sun Nov 01, 2009 6:56 pm**

by **sydneyvegan**

Saturday

No Training, I slept most of the Day

Sunday

Went to Cruelty Free Expo here in Sydney.

Ate a lot, got plenty of sun and caught up with friends... A great day.

### Re: Chris' Training Stuff

Posted: **Mon Nov 02, 2009 5:22 pm**

by **sydneyvegan**

Monday

Incline Dumbbell Chest Press

Warm Up

1 x 8 x 50kg (110)

1 x 6 x 50kg (110)

1 x 6 x 50kg (110)

I got a spot on the last set from the cute trainer at my gym, which made it a lot easier (Got to look strong, lol) It was a good spot too, he made me do all the work and just helped steady things.... Hallelujah a decent spotter!!!

Incline Dumbbell Flyes

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

Dumbbel Chest Press - Palms Facing, weights touching

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

Rope Extensions SS Rope Push Downs

1 x 10 ss 1 x 10

1 x 10 ss 1 x 10

1 x 10 ss 1 x 10

Tricep Push Downs

1 x 9

1 x 9

1 x 8

1 arm Cable Push Downs

1 x 10

1 x 10

1 x 10

Little bit of cardio to finish, 10 mins.

### Re: Chris' Training Stuff

Posted: **Tue Nov 03, 2009 5:06 pm**

by **sydneyvegan**

Tuesday

Bent Over Long Bar Rows

1 x 10 x 60kg (132)

1 x 10 x 80kg (176)

1 x 10 x 80kg (176)

1 x 6 x 90kg (198)

Weight is just plates, not the bar, as it is acting as a lever

Reverse Cable Flyes - Trap version

1 x 10

1 x 10

1 x 10

Cable Pull Downs - Not sure what to call these

1 x 10

1 x 10

1 x 10

1 x 8

Pull Overs

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

Reverse Flyes for Rhomboids

1 x 10 x 12.5kg (27.5)

1 x 10 x 12.5kg (27.5)

1 x 10 x 12.5kg (27.5)

Barbell Curls

1 x 10 x 50kg (110)

1 x 10 x 50kg (110)

1 x 7 x 50kg (110)

1 arm Dumbbell Preacher

1 x 10 x 17.5kg (38.5)

1 x 10 x 17.5kg (38.5)

1 x 10 x 17.5kg (38.5)

Close Grip Barbell Curls

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

### Re: Chris' Training Stuff

Posted: **Wed Nov 04, 2009 4:34 pm**

by **sydneyvegan**

Wednesday

Squats -

1 x 10 x 60kg (132)

1 x 5 x 100kg (220)

1 x 5 x 120kg (242)

1 x 5 x 130kg (286)

1 x 3 x 140kg (308)

1 x 2 x 150kg (330)

All were Power lifting legal, apart from maybe the second rep at 150kg.

I was pretty disappointed as the weight just wasn't there, I should be able to lift more than this, so yeah I know it was Shit...

I guess the fact that I haven't squated since July, due to injuries has had more of an effect than I wanted it too.

My knee pulled up fine after last night, so that is a good thing I guess

Leg Extensions - 1 leg at a time

1 x 10

1 x 10

1 x 10

1 x 10

Calf Machine

1 x 20

1 x 20

1 x 20

1 x 20

Arnie Press

1 x 10 x 27.5kg (60.5)

1 x 10 x 27.5kg (60.5)

1 x 8 x 27.5kg (60.5)

Seated Lateral Raises

1 x 10 x 10kg (22)

1 x 10 x 10kg (22)

1 x 10 x 10kg (22)

### Re: Chris' Training Stuff

Posted: **Sun Nov 08, 2009 9:25 pm**

by **sydneyvegan**

Friday

Incline Dumbbell Chest Press - Palms Facing

1 x 10 x 40kg (88)

1 x 8 x 40kg (88)

1 x 8 x 40kg (88)

Cable Cross Overs

3 x 10

Dips

3 x Max

Rope Extension SS Rope Push Downs

3 x 10

Flat Bar pushdowns

3 x 10

### Re: Chris' Training Stuff

Posted: **Sun Nov 08, 2009 9:28 pm**

by **sydneyvegan**

Saturday

Pull ups

3 x Max

Assisted Pull ups

3 x Max

Reverse Cable Flyes - Trap Version

3 x 10

1 arm High Pulls

3 x 10

Pull Overs

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

Dumbbell 21s

1 x 7 x 20kg (44) ss 1 x 7 x 15kg (33) ss 1 x 10 x 10kg (22)

1 x 7 x 20kg (44) ss 1 x 7 x 15kg (33) ss 1 x 10 x 10kg (22)

1 x 7 x 20kg (44) ss 1 x 7 x 15kg (33) ss 1 x 10 x 10kg (22)

Cable Curls

3 x 10

### Re: Chris' Training Stuff

Posted: **Sun Nov 08, 2009 9:31 pm**

by **sydneyvegan**

Sunday

Just wasn't there today, oh well, I guess you have those days

Leg Press

Warm up

1 x 10 x 120kg (242)

1 x 10 x 200kg (440)

1 x 8 x 320kg (704)

1 x 8 x 320kg (704)

1 x 8 x 320kg (704)

Calf Machine

1 x 20

1 x 20

1 x 20

1 x 20

Cuban Rotations

3 x 10

Arnie Press

1 x 8 x 27.5kg (60.5)

1 x 8 x 27.5kg (60.5)

1 x 8 x 27.5kg (60.5)

Cable Lateral Raises

3 x 10

That was it

### Re: Chris' Training Stuff

Posted: **Tue Nov 10, 2009 8:40 pm**

by **sydneyvegan**

Monday

Incline Dumbbell Bench

1 x 8 x 50kg (110)

1 x 8 x 50kg (110)

1 x 8 x 47.5kg (104.5)

Felt Heavy Today

Incline Flyes

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

1 x 10 x 20kg (44)

Dips

1 x Max

1 x Max

1 x Max

Rope Extensions SS Rope Push Downs

1 x 10 ss 1 x 10

1 x 10 ss 1 x 10

1 x 10 ss 1 x 10

1 arm Push Downs

1 x 10

1 x 10

1 x 10

Cable One Arm Kick backs

1 x 10

1 x 10

1 x 10

Cardio - 20 mins

### Re: Chris' Training Stuff

Posted: **Tue Nov 10, 2009 8:41 pm**

by **sydneyvegan**

Tuesday

Had an Ex related Issue...

Didn't eat all day, so didn't train

Went to Animal Liberation Meeting instead.

### Re: Chris' Training Stuff

Posted: **Wed Nov 11, 2009 7:22 pm**

by **sydneyvegan**

Wednesday

Pull Ups

3 x Max

Long Bar Bent Over Row

1 x 10 x 80kg (176)

1 x 10 x 80kg (176)

1 x 10 x 80kg (176)

Pull overs

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

1 x 10 x 35kg (77)

1 arm High Pulls

3 x 10

Dumbbell 1 arm Preacher

1 x 10 x 22.5kg (49.5)

1 x 10 x 22.5kg (49.5)

1 x 10 x 22.5kg (49.5)

Rope Curls

1 x 10

1 x 10

1 x 10

Barbell Curls with Slow Negatives

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

1 x 10 x 25kg (55)

Cardio - 20mins intervals