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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