VeganDude Posted September 13, 2007 Share Posted September 13, 2007 Ok, time to start a new log. My training/eating has been pretty good lately, gaining size and strenght.Currently doing a 4day split, 4days on, one of - mostly compound ex.Also on top of that doing gtg style training, at the moment with bench press. I'm planning on doing this gtg stuff for one excercise for 2 weeks on top of my workout, then a week without gtg, after that gtg again with a different ex. So trying to up the weight fast with the gtg and keeping/improving slightly with normal training. Hope that makes sence:) Here's my training: Sunday: Weighted chin ups:+6kg 3setsx6reps Bent over B.B. rows: 54kg 2x6 - 1x9 Seated cable rows: (new to me)55kg 2x6 - 1x9 B.B. curls:31kg 2x6 - 1x7 Concentration curls:13kg 3x6 No gtg today. ------------------- Monday: B.B. bench press: 59kg 3x6 Incline D.B. bench:24kg 3x6 Flat D.B. bench:24kg 2x6 - 1x8 C.G.B.P. :50kg 2x6- 1x8 (normally do dips now but it was raining so no dips:(( (ido them outside obviously)Did do something else but can't remember. Also no gtg today lol. ------------------ Teusday: Squats: 65kg 3x6 Straight leg deadlifts:54kg 2x6 - 1x8 Front squats: (also pretty new, could not do these before but are getting ok now)44kg 2x6 1x8 Hypers:+10kg 3x6 Leg extensions:45kg 2x6 1x12 Gtg: 5sets of 5reps with 55kg BB bench press spread out during the day. -------------------------- Wednesday: Military press:40kg 2x6 1x8 Standing B.B. Calf raises:80kg 2x6 1x10 Upright B.B. rows:35kg 2x6 1x7 Rear delt rows (B.B.):42kg 2x6 - 1x10 B.B. shrugs:60kg 2x6 - 1x8 Abs: dragonfly's?? not sure what they are called, here's a pic: http://www.dragonwill.com/imagens/abs2.jpg3x6 - legs up, down slowly. Some leg raises. Gtg: 6sets of 5reps with 55kg during day. Link to comment Share on other sites More sharing options...
VeganDude Posted September 13, 2007 Author Share Posted September 13, 2007 Today rest day. Gtg: 7sets of 5reps B.B. bench press with 56kg. Link to comment Share on other sites More sharing options...
VeganDude Posted September 14, 2007 Author Share Posted September 14, 2007 Weighted chin ups: +6kg 2x6 - 1x7 Bent over B.B. rows: 56kg 2x6 - 1x9 Seated cable rows: 60kg 2x6 - 1x8 B.B. curls: 32kg 3x6 Concentration curls: 13kg 3x6 Pull downs to front: (just cause I had some energy left)40kg 2x6 - 1x10 Dont really like curls.. Maybe I should do pullups-palms facing instead. Gtg: 5sets of 5reps B.B. bench press with 57kg. Link to comment Share on other sites More sharing options...
VeganDude Posted September 15, 2007 Author Share Posted September 15, 2007 Chest & triceps today: B.B. bench press: 61kg 2x6 - 1x10 Incline D.B. bench:24kg 2x6 - 1x8 Flat D.B. bench:26kg 2x6 -1x7 C.G.B.P.:52kg 2x6 - 1x5 Weighted dips:+15kg 3x6 Gtg: 3sets of 5reps B.B. bench press with 57kg Link to comment Share on other sites More sharing options...
VeganDude Posted September 16, 2007 Author Share Posted September 16, 2007 Leg day: (love it... but I love it all!) Squats: 66kg 2x6 - 1x9 Straight leg deadlifts: 58kg 2x6 - 1x10 Front squats: 48kg 2x6 - 1x10 Hypers: +10kg 2x6 - 1x10 Leg extensions: 48kg 2x6 - 1x12 Gtg: 5sets of 5reps B.B. bench press with 57kg Link to comment Share on other sites More sharing options...
VeganDude Posted September 17, 2007 Author Share Posted September 17, 2007 (edited) Shoulders, some calves & abs today: Military press: 42kg 2x6 - 1x8 Standing B.B. Calf raises: 90kg 2x6 - 1x10 Upright B.B. rows: -form getting much better38kg 2x6 - 1x8 Rear delt rows (B.B.): -still not 100% comfortable with these44kg 2x6 - 1x10 B.B. shrugs: -these are also a bit new to me but starting to feel good64kg 2x6 - 1x12 Abs: dragonfly's: 2x6 - 1x8 Gtg: 6sets of 5reps B.B. bench press with 57kg Edited September 22, 2007 by VeganDude Link to comment Share on other sites More sharing options...
VeganDude Posted September 18, 2007 Author Share Posted September 18, 2007 Rest dat Today. Gtg: 2sets of 5reps B.B. bench press with 57kg - 5sets with 59kg Link to comment Share on other sites More sharing options...
VeganDude Posted September 19, 2007 Author Share Posted September 19, 2007 Back and biceps day: Weighted chin ups: +8kg 2x6 - 1x5 Bent over B.B. rows: 58kg 2x6 - 1x8 Seated cable rows: 64kg 2x6 - 1x8 B.B. curls: 32kg 2x6 - 1x8 Concentration curls: 13kg 2x6 - 1x7 Did some lighter cable rows and wide grip chin's with bw to finish up. Gtg with bench press is finished. I'll see tomorrow how much I'll put up. Now a week without gtg and then pick another ex. and start with that. Also I've gained 10kg since joining this site a little over a year ago. From 57-58 to 67-68kg, I can tell you it ain't fat:) Link to comment Share on other sites More sharing options...
VeganDude Posted September 20, 2007 Author Share Posted September 20, 2007 Chest & triceps day: -very happy with my progress doing gtg bench! B.B. bench press: 65kg 2x6 - 1x10 -cool, 15days ago I did 57kg 2x6 - 1x8 and that was max then. Incline D.B. bench: 26kg 2x6 - 1x10 Flat D.B. bench: -cool aswell, dumbells starting to look big now:)28kg 2x6 -1x7 C.G.B.P.: 52kg 2x6 - 1x7 Weighted dips: +15kg 2x6 - 1x9 Pretty happy with that, legs tomorrow! Link to comment Share on other sites More sharing options...
VeganDude Posted September 21, 2007 Author Share Posted September 21, 2007 Leg day: Squats: 68kg 2x6 - 1x9 Straight leg deadlifts: 60kg 2x6 - 1x9 Front squats: 52kg 2x6 - 1x10 Hypers: +10kg 2x6 - 1x10 Leg extensions: 54kg 2x6 - 1x12 Link to comment Share on other sites More sharing options...
VeganDude Posted September 22, 2007 Author Share Posted September 22, 2007 Shoulders, calves & abs: Military press: 45kg 2x6 - 1x7 Standing B.B. Calf raises: 100kg 2x6 - 1x12 Upright B.B. rows: 40kg 2x6 - 1x8 Rear delt rows (B.B.): 46kg 2x6 - 1x10 B.B. shrugs: 68kg 2x6 - 1x12 Abs: dragonfly's: 2x6 - 1x8 Finished with some quick one arm d.b. presses. Link to comment Share on other sites More sharing options...
VeganDude Posted September 24, 2007 Author Share Posted September 24, 2007 Rest day yesterday.Back and biceps today: Weighted chin ups: +8kg 3x6 Bent over B.B. rows: 60kg 2x6 - 1x9 Seated cable rows: 66kg 2x6 - 1x10 B.B. curls: 33kg 2x6 - 1x7 Wanted to do pullups-palms facing for biceps, but started raining so used lat machine:50kg 2x6 - 1x8 - dropped to 40kg and did 10 more. Link to comment Share on other sites More sharing options...
VeganDude Posted September 25, 2007 Author Share Posted September 25, 2007 Not that great training, ok tho. I trained later today then I do normally and I wasn't that focused so thats my excuse:) Chest & triceps today: B.B. bench press: 67kg 2x6 - 1x7 Incline D.B. bench: 28kg 2x6 - 1x7 Flat D.B. bench: -mm...my mind was not with the iron..28kg 1x4!? -1x6 -1x5 C.G.B.P.: 54kg 1x6 - 2x5 Weighted dips: +16kg 2x6 - 1x7 Link to comment Share on other sites More sharing options...
VeganDude Posted September 26, 2007 Author Share Posted September 26, 2007 Leg day: Squats: 70kg 2x6 - 1x9 Straight leg deadlifts: 65kg 2x6 - 1x10 Front squats: 55kg 2x6 - 1x7 Hypers: +10kg 2x6 - 1x12 Leg extensions: 60kg 2x6 - 1x12 Link to comment Share on other sites More sharing options...
VeganDude Posted September 27, 2007 Author Share Posted September 27, 2007 Shoulders, calves & abs: Military press: 46kg 3x6 Standing B.B. Calf raises: 100kg 2x6 - 1x20 Upright B.B. rows: 42kg 2x6 - 1x8 Rear delt rows (B.B.): 48kg 2x6 - 1x9 B.B. shrugs: 70kg 2x6 - 1x12 Abs: dragonfly's: 2x6 - 1x9 Link to comment Share on other sites More sharing options...
VeganDude Posted September 29, 2007 Author Share Posted September 29, 2007 Rest day yesterday but still moved lots of stuff, not bars or plates tho. Back & Biceps today: Weighted chin ups: +8kg 2x6 - 1x7 Bent over B.B. rows: 62kg 2x6 - 1x8 Seated cable rows: 68kg 2x6 - 1x9 B.B. curls: 33kg 2x6 - 1x8 Pullups-palms facing:bw 2x6 - 1x7 Link to comment Share on other sites More sharing options...
VeganDude Posted September 30, 2007 Author Share Posted September 30, 2007 Chest & triceps: B.B. bench press: 67kg 2x6 - 1x7 Incline D.B. bench: 28kg 2x6 - 1x8 Flat D.B. bench: 28kg 3x6 C.G.B.P.: 54kg 3x6 Weighted dips: +16kg 2x6 - 1x10 Link to comment Share on other sites More sharing options...
VeganDude Posted October 2, 2007 Author Share Posted October 2, 2007 Put in another rest day yesterday, did do some stuff. Put in the rest day cause after chest workout I smashed up concrete with a large hammer, moved large objects, etc. the rest of the day. Today Leg day: Squats: 72kg 2x6 - 1x8 Straight leg deadlifts: 68kg 2x6 - 1x9 Front squats: 56kg 2x6 - 1x7 Hypers: +10kg 2x6 - 1x12 Leg extensions: 65kg 2x6 - 1x12 Link to comment Share on other sites More sharing options...
VeganDude Posted October 3, 2007 Author Share Posted October 3, 2007 Shoulders, calves & abs: Military press: 47kg 3x6 Standing B.B. Calf raises: 110kg 2x6 - 1x16 Upright B.B. rows: 44kg 2x6 - 1x8 Rear delt rows (B.B.): 50kg 2x6 - 1x9 B.B. shrugs: 74kg 2x6 - 1x12 Abs: dragonfly's: 2x6 - 1x10 Link to comment Share on other sites More sharing options...
VeganDude Posted October 5, 2007 Author Share Posted October 5, 2007 Only did a little bit today, some chinups, lateral raises and seated rows, cause of lack of time.I'm gonna be moving some more stuff around later today but no weights. I'll probably start a new workout plan tomorrow, this one has been good but I like to change things up regular. Probably use this one again later sometime. Link to comment Share on other sites More sharing options...
VeganDude Posted October 6, 2007 Author Share Posted October 6, 2007 So, I changed my training a bit. This routine is based around changing everything up all the time:) Today was torso push day:Did everything without much rest between sets/ex. -D.B. bench press: 30kg 2x6 1x4 -Incline B.B. bench press: 60kgx7 - 50kg x10 - 40kg x15 -Flat B.B. bench press: 50kg x10 - 40kg x15 - 45kg x10Did not have much in me anymore after this.. -Military press: 45kg x2 - 30kg 1x10 1x9 -D.B. shoulder press: 12kg 2x10 1x8 Link to comment Share on other sites More sharing options...
VeganDude Posted October 7, 2007 Author Share Posted October 7, 2007 Had fun training today, not to heavy, concentrating on form. -Deadlifts: 60kg x8 80kg x6 90kg x2 50kg x8 -Pullups(palms facing): bw x8+4kg x6 bw x8 -Straight leg deadlifts: 70kg x6 50kg x10 60kg x8 -Hammer curls: 12kg 3x12 -Straight leg lying leg-hip raises(cable): +some light weight 3x12 -One arm cable rows: 14kg x12 24kg x10 Link to comment Share on other sites More sharing options...
VeganDude Posted October 9, 2007 Author Share Posted October 9, 2007 More fun stuff today -Squats:50kg x574kg x674kg x670kg x8 -CGBP:55kg 3x840kg x15 -Front squats:63kg x660kg x6 50kg x840kg x12 -Dips:+18kg x10+18kg 2x8+18kg x10 -Leg Extensions:65kg x1055kg x1245kg 2x15 -BB calve raises:120kg 2x10100kg 2x12 -Cable calve raises:40kg x2040kg 2x1540kg x20 Link to comment Share on other sites More sharing options...
VeganDude Posted October 10, 2007 Author Share Posted October 10, 2007 Today's stuff: -Chin-ups: +8kg x8+5kg x8+2kg x8bw x10 -Upright BB rows:40kg 3x844kg x8 -BB rows:64kg 4x850kg x12 -Lateral raises: 12kg 4x8 -Seated cable rows:70kg x860kg 2x860kg x1050kg x15 -Lying rear lateral raises: 12kg 2x88kg x12 -BB shrugs:74kg 2x870kg x1060kg x12 Link to comment Share on other sites More sharing options...
VeganDude Posted October 12, 2007 Author Share Posted October 12, 2007 More fun! -DB bench press:30kg 2x630kg x7 -Military press:45kg 2x640kg x7 -Incline DB bench:28kg 3x6 -Flat BB bench:60kg 2x650kg x8 -DB pullovers:28kg x826kg x10 -DB shoulder press:16kg 2x612kg x10 Link to comment Share on other sites More sharing options...
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